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Lifeplus ® BODYSMART SOLUTIONS Lifestyle management programme

Lifeplus BODYSMART SOLUTIONS...Lifeplus BODYSMART SOLUTIONS 5 Step 2: Select Your Plan Locate your WHip in the chart below, and start by following the plan designed for your current

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Page 1: Lifeplus BODYSMART SOLUTIONS...Lifeplus BODYSMART SOLUTIONS 5 Step 2: Select Your Plan Locate your WHip in the chart below, and start by following the plan designed for your current

Lifeplus®

BODYSMART SOLUTIONSLifestyle management programme

Page 2: Lifeplus BODYSMART SOLUTIONS...Lifeplus BODYSMART SOLUTIONS 5 Step 2: Select Your Plan Locate your WHip in the chart below, and start by following the plan designed for your current

2 Lifeplus BODYSMART SOLUTIONS

Page 3: Lifeplus BODYSMART SOLUTIONS...Lifeplus BODYSMART SOLUTIONS 5 Step 2: Select Your Plan Locate your WHip in the chart below, and start by following the plan designed for your current

Today’s news is full of warnings about our

waistlines. The New England Journal of

Medicine, USA Today, CNN and many

others are currently citing research-

validated studies telling us that our overall

health is related to the size of our waist. In

fact, these sources say that having a large

waistline can almost double your risk of

dying prematurely.

At Lifeplus we knew this years ago when

we developed the Bodysmart programme

based upon the body’s WHip.

Your WHip, or waist-to-hip ratio, is a great

indicator of your overall health. Modern

studies are finding this measurement to be

a more reliable health indicator than the

body mass index (BMI).

The Bodysmart programme is not about

attaining a certain weight goal or dress

size; it is based upon reaching and keeping

a fit body and a healthy WHip.

We’re a health company, and weight

management is a key component of health,

whether you need to lose or maintain

weight. That is why we’ve designed the

Bodysmart programme.

Congratulations on your decision to

become Bodysmart!

Welcome to BODYSMART

Lifeplus BODYSMART SOLUTIONS 3

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4 Lifeplus BODYSMART SOLUTIONS

Becoming BODYSMARTStep 1: Determine Your WHip (Waist-to-Hip Ratio)

MenWaist:horizontal atthe level of thenavel, not atthe point ofminimal width

Hips:largesthorizontalcircumferencearound thehips

WomenWaist:horizontal, atthe level ofminimalabdominalwidth

Hips:largesthorizontalcircumferencearound the hips

a. Using a tape measure, find your waist and hip measurementsin the following locations:

b. Divide your waist measurement by your hip measurement:

waist (in inches) hips (in inches)

÷ =

This is your current WHip

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Lifeplus BODYSMART SOLUTIONS 5

Step 2: Select Your PlanLocate your WHip in the chart below, and start by following the plan designed for yourcurrent body. Whether you need to lose weight or maintain your current weight, bothplans are designed to improve your long-term health, while helping you achieve andmaintain a healthy waist-to-hip ratio.

Be sure to monitor your WHip at all times—it is a great indicator of your overall health.

Step 3: Getting StartedThe Lifeplus Bodysmart eating plans were designed by nutritional experts to help you achieve andmaintain a weight goal. These products and plans are based on giving your body the highest qualitynutrition to shed fat and build muscle. We have included helpful hints and tips throughout this bookletto increase your understanding of yourbody’s needs and to make the plans as easyas possible to follow.

Plan 1 was designed to fuel your body withthe nutrients it needs to keep your hunger sat-isfied while promoting weight loss in yourbody.

Once you reach a WHip of 1 or less for men,or 0.8 or less for women, you can move on toPlan 2, which opens up new foods for you toadd to your diet while teaching you whichfoods to suspect if your weight begins to fluc-tuate. Both Lifeplus Bodysmart eating plansare nutritionally sound and should be com-bined with an active lifestyle to promote over-all health and well-being.

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6 Lifeplus BODYSMART SOLUTIONS

Understanding BODYSMARTAbout the Lifeplus BodysmartSolutions Programme

One reason many diets fail is hunger.All Lifeplus Bodysmart Solutionspersonal plans are designed to avoidhunger. You’ll get the right amount ofprotein to help you control hungernaturally, while feeling full, satisfied andenergised.

In fact, you MUST avoid getting hungryin order to keep your body from storingfat. Sugars, starches and fat all provideenergy. The Lifeplus BodysmartSolutions programme eliminatesrefined sugars and starches from thediet, causing your body to burn fat toget the energy it needs.

How Lifeplus Bodysmart SolutionsProducts Help You

Lifeplus Bodysmart Solutions TripleProtein Shake is a great addition to yourdaily diet that provides 20 grams ofhigh-quality protein isolates from threedifferent sources: whey, milk and soy.This means you will receive the fullspectrum of amino acids, bioavailablecalcium, magnesium and potassium ina readily useable form.

Lifeplus Bodysmart Solutions Men’s andWomen’s Gold Formula Multi-vitaminscontain essential vitamins, minerals andherbs to support wellness. TheseMultivitamins are specifically formulatedto be synergistic with the shake to helpsupport special needs, which aredetermined by your gender and body inorder to maintain lean muscle and toburn fat.

EnerXan® chromium and herbal tabletshelp promote energy and will providemetabolic support for your programme.EnerXan contains many potentmetabolism chargers that have beenconcentrated from green teas, yerbamate, guarana, damiana, cinnamon,chromium and cocoa, plus the aminoacid L-tyrosine.

The Key: Don’t Starve … EAT!1. Start your day with the Lifeplus Bodysmart Solutions Triple Protein Shake, Gold Formula Multivitamin and EnerXan® to supply

the specific nutrition and energy your body needs.

2. Eat up to three meals and two small protein/veggie snacks per day. Your combined meals should contain a minimum of 16grams of protein and any approved vegetables that you desire.

3. Drink at least eight glasses of water each day and keep your body active. Go for a 30-minute walk in the evening or re-establish your love for a physical activity you enjoy!

Learning How to Eat!We all know how to eat, right? Behavioural studies have taught us that howpeople eat is key to the amount they eat and their enjoyment of eating.

Instances of obesity and diabetes actually increase as eating time decreases.Many people eat on the run and therefore consume more than they wouldnormally eat without even realising it.

Here are a few how-to-eat tips:1. Learn to eat until satisfied, not full. Most people who struggle with weight

have trouble accepting that they are satisfied with what they have eaten.They will continue to eat until they are at the “full” stage. This stage ofovereating is one that usually involves as much as 50 percent more foodthan we need at each meal.

2. Don’t be distracted when you eat. The potential for overeating increasesgreatly when you watch TV or eat in a hurry while doing something else. Infact, your potential for overeating almost doubles in those situations.

3. Keep a journal—log everything you eat. If you are struggling with achievinga desired weight goal, start to log every calorie you consume each day.There are plenty of online sources for looking up calories, and most of thetime you will find that there is some food you are overlooking or overeatingthat is preventing you from achieving your goal.

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Lifeplus BODYSMART SOLUTIONS 7

Physical Activity Is Very Important forYour Body

Each of the customised LifeplusBodysmart Solutions plans incorporatesphysical activity. Depending on dietchanges alone to lose weight isn’t a goodidea.

Aerobic activity builds your heart,increases your endurance, gives you moreenergy and improves your breathing.Resistance training builds muscle strengthand defines and shapes your body. Bothactivities improve your mood and ability tohandle stress.

If you are not currently active, it isimportant to add physical activity toyour daily routine. Start by addingsmall increments such as five or tenminutes of walking and/or resistancetraining five days a week, and youwon’t be as likely to get discouraged.The most important thing is simply toget started.

Work up to a 45-minute aerobicactivity as many times a week as youcan. This may include a brisk walk ora bike ride. A study in Swedenproved that along with proper diet, 45minutes of aerobic activity will causeyour body to increase its fat-burningrate for as long as 12 hours. It’s alsodesirable to do resistance trainingthree times a week as this type ofexercising creates muscle.

Muscle burns fat even when yourbody is at rest. Remember, thisprogramme is about losing fat, notweight.

Learning When to Eat!Our bodies were made tofunction continuously andactually perform better whenwe fuel them more than threetimes per day. Three mealsand two snacks per day is agood starting point for mostpeople and is widelyaccepted as the most efficientmeal plan.

Learning What to Eat!The Bodysmart Plans (1 and2) contain multitudes of foodsyou may consume for meals,but it seems that many peoplestumble when it comes tosnacks. Here are a couple ofsnack tips:

1. The Lifeplus Triple ProteinShake is a high-protein,low-calorie productdesigned to give your bodythe protein it needs tosupport muscle and leanbody mass.

2. Fruits and vegetables arebest to snack on because,as a general rule, theycontain less calories andmore nutrients and fibrethan other snacks.

3. When creating snacks forkids or teenagers, cut upfruits and raw vegetablesand mix them together. Thesweetness of the fruitmixed in with thevegetables is a welcometreat that youngsters enjoy.

Exercise Helps Ward Off DiseaseResearch has shown that exercise can slowor help prevent heart disease, stroke, highblood pressure, high cholesterol, type 2 dia-betes, arthritis, osteoporosis (bone loss) andloss of muscle mass. It also helps slow theageing process and reduces the overallaches and pains most adults have.

In short, there isn’t a major health concern forwhich exercise cannot have a positive effect.

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8 Lifeplus BODYSMART SOLUTIONS

Protein: The Building Block of the BodyAccording to research, the propercombination of foods, along with thecalories expended, contributes to yourcurrent state of health.

One of the most important nutrients weneed is protein. Protein is essential forproper function of muscles, internalorgans, and immune and digestivesystems, and it helps keep skin, hair,blood and bones healthy. The LifeplusBodysmart Solutions Triple ProteinShake was designed to supply high-quality protein and should be used tosupplement a diet that includes variousproteins. It has also been proven thatincreased intake of proper proteinsshortly after activity helps speed theprocess of muscle growth.

NutsNuts are rich in healthymonounsaturated fats, but they arecalorie dense. Unless you’re physicallyactive enough to burn these extracalories, you should limit your intake ofnuts to one ounce or less per day oneither of the Bodysmart plans. If you’rephysically active for at least an hour perday, then eat as much as you want aslong as your weight is where you want itto be.

The Problem with Farm Raised Fish and MeatFish that are exclusively farm-raised arefed a mixture of corn and soy, whichrenders them almost completely void ofomega-3 fats. So, in terms of the fat youget from them, they are similar to eatingcorn-fed beef.

Here’s a little more explanation: Weneed a balance of omega-6 andomega-3 fats. Our hunter-gathererancestors lived on an intake ratio ofabout 1:1. After agriculture wasintroduced 10,000 years ago, the ratiorose to about 4:1 (omega 6 to 3). Nowit’s between 20 and 50:1, mainlybecause of our practices of fatteningour meats with grain. Animals raised ongrasses have a ratio of about 4:1, butthis rises to about 20:1 when they arefattened with corn and grain.

In addition to meats, the vegetable oilsused in cooking and food processing(corn, safflower, sesame, soy andpeanut) are omega-6 rich and only addto this overloaded ratio (olive oil ismainly omega-9 and is neutral in theomega-6/-3 discussion).

Omega-3 fats are essential to healthycardiac function, play a major structuralrole in heart cell membranes, assist inhealthy brain function and positivelyinteract with the immune system.

Therefore, one of the leading benefitsof fish diets is healthy intake of omega-3 fats, of which farm raised fish hasalmost none. Grass-fed beef is muchbetter than farm raised and can oftenbe found in today’s markets if you askfor it.

Milk and YoghurtMilk has been used for humanconsumption for thousands of years.Cow’s milk is the leading animal milkconsumed by humans around theworld. It is important to know how thismilk affects your health and diet.

Whole milk is the milk as it comes fromthe cow and contains about 3.5 percentmilk fat. Low-fat milk comes in twotypes—2% and 1%, which refers to thepercent of fat by weight that the milkcontains. Nonfat or skimmed milkcontains less than 0.5 percent of fat.

Both 2% and 1% milk used to belabelled as “low-fat” and many peopletoday believe they are largelyinterchangeable. However, this is nottrue, as 2% milk has twice as much fatas 1% milk. This is especiallydetrimental in the area of saturated fat.

If you’re drinking whole milk with yourfamily, move to 2% milk. It has a littlemore than half the fat and is a good firststep. If you’re using 2% milk, move to1% to cut your fat intake in half. For mostpeople, skimmed milk should be thegoal and would drastically cut the intakeof fat for a lifetime.

As a general rule, low-fat and nonfatyoghurts follow the same percentagerules but vary from manufacturer tomanufacturer. Please read the label forthe fat content of your favourite brand.

Once you are seeking lower-fat (orskimmed, if possible) dairy products,you can enjoy milk, yoghurt and othercalcium-rich foods to help you get thecalcium you need to protect bones,keep blood pressure under control andmanage weight.

About Meats and Proteins

Good fats are an essential part of any healthydiet, and there are readily available sourcesof good fats. Nuts and seeds; olive, peanutand almond oils; and low-sugar mayonnaiseare generally good sources of fats, althoughmoderation should be exercised because oftheir high calorie and carbohydrate content.

For those who aren’t getting enough goodfats, or who wish to obtain the very bestwithout the high calories, Lifeplus OmeGold™is our proprietary Omega-3 oil blend, rich inDHA and EPA. You will find no higher-qualitysource of fatty acids.

Good Fats

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Lifeplus BODYSMART SOLUTIONS 9

Proteins in Plan 2:Continue to keep your portion size at four ounces or less, and add theseproteins to the ones listed above. All Plan 1 foods are included in Plan 2. Even ina weight-maintenance plan, the proteins in Plan 1 are preferred on a daily basis.The Plan 2 proteins are higher in calories and cholesterols.

Like all the foods in Plan 2, if you start to gain weight on them, cut back untilyour weight is stabilized.

However, if you’re exercising hard and gaining weight, it could be that you'regaining muscle, which weighs more than fat.

The addition of muscle will benefit your body in the long run as it leads to highermetabolic rates and allows more calorie consumption.

Beef tenderloinEggsGround beefLambPeanut butter

PorkShellfish (clams, crab, crayfish,lobster, mussels, oysters, scallops, shrimp)Veal

Bodysmart Tips• Drink one or two Lifeplus

Bodysmart Triple ProteinShakes per day to fight offhunger and provide the bestprotein for your body.

• Be active; re-establish yourlove for some physicalactivity on a regular basis.

• Measure your results withyour tape measure as wellas your scale. Your body, asits health increases, will beshedding fat and buildingmuscle.

• Include protein in yoursnacks whenever possible.

• Make yourself accountableto someone—it will speedup your success!

• Visit www.lifeplus.com tolearn about the manytargeted nutritional productsfor other needs.

• Eat plenty of fruits andvegetables each day.Vegetables grown above theground (except sweetcorn)can be eaten in anyquantity!

• Don’t forget to include theGold Formula Multivitaminsin your diet. They supplymany of the vitamins andnutrients needed to aid yourbody in building leanmuscle.

Proteins in Plan 1: Portions of meats should be as lean as possible and limited to four ounces.Plan 1 proteins are generally lower in fat, calories and cholesterol than thosefound in Plan 2.

If you find that you are too hungry after a week on Plan 1, try adding the leanmeats from Plan 2 (but not the Plan 2 vegetables or fruits).

Cheese (low-fat or nonfat)ChickenCottage cheese (nonfat)Deli meats (lean)Egg substituteEgg whites

Fish (not farm raised)Frog legsSteaks (lean)Tofu/soy products (carb free)TurkeyVenison

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10 Lifeplus BODYSMART SOLUTIONS

Fruits in Plan 1: With weight control and maintenance in mind, berries are the most efficient fruit. Theyare low in calories and high in nutritional content and natural fibre. Other fruits in thisplan, such as apples, apricots and melons, should be eaten with caution and in smallerportions as they are higher in calories and tend to raise insulin levels more quickly.

ApplesApricotsBlackberriesBlueberriesCantaloupeCranberriesCurrantsDamson plums

Fruit saladGrapefruitHoneydewKiwisLemonsLimesLoganberriesMelons

MuskmelonsPineapplePomegranatesRaspberriesStrawberriesWatermelon

Fruits in Plan 2: When living on a weight-maintenance plan, you must learn to watch what fruits are doingto your overall weight. As long as you’re happy with your weight, you can enjoy fruits anyway you want. If you start to gain weight, cut back on the Plan 2 fruits until your weight isback where you want it. Plan 2 fruits are more dense in calories and should be eaten lessoften than Plan 1 fruits. Remember, all Plan 1 foods are included in Plan 2.

BananasCherriesDatesDried fruitFigsGrapesKumquats

MangoesNectarinesOrangesPapayasPeachesPearsPlums

PrunesPumpkinQuinceRaisinsTangerines

About Fruits and Vegetables

Dried fruits are excellentsnacks but must beconsumed in low quantitiesbecause they are highlyconcentrated. Rememberthat fruits are mostly water,which is calorie-free, anddried fruits have had most ofthe water removed.

All that remains are small,flavourful and calorie-denseshells of the original!Because of the lack of water,which occupies space inyour digestive system andaids the feeling of fullness,you may consume largeamounts of dried fruitswithout getting full. So use

caution; a day’s worth ofcalories can be consumedvery quickly with thesesnacks. Also, whenever youeat dried foods of any sort,be sure to drink plenty ofwater, as the dried foods willabsorb water from yourintestinal tract.

Dried Fruits

The Importance of Eating Fruits and VegetablesBy now everyone knows that we should all eat at leastfive servings of fruits and vegetables every day. Theimportance of vegetables has been known for quitesome time, but many people still do not eat the rightamount for a healthy diet. This fact, along with thedeclining nutritional content in foods, led Lifeplus to thedevelopment of Daily BioBasics.

Consuming fruits and vegetables regularly has beenshown to decrease the risks of cancer, heart disease,and other chronic illnesses and conditions. There are

also studies that attribute as much as 35 percent ofcancer deaths to diets high in fats and low in fruits andvegetables.

Fruits and vegetables will be key building blocks to thesuccess of your weight loss/management programme.They are important sources of numerous vitamins andminerals, as well as dietary fibre, while providingrelatively little fat and few calories.

Make these items the cornerstone of your eating andyour chances of gaining healthy dividends will increasedramatically.

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Lifeplus BODYSMART SOLUTIONS 11

Vegetables in Plan 1: Non-starchy vegetables, like those listed in Plan 1, are good sources of fibre andvitamins. They are great low-calorie meal additives and snacks. If you are eating outand can't remember what is on this list, follow this general rule: If it grows aboveground or is low in starch, it is in Plan 1.

These vegetables can be consumed in any quantity and should be eaten raw,steamed or boiled, but not fried.

ArtichokesAsparagusAubergineBamboo shootsBean sproutsBeet greensBroccoliBrussels sproutsCabbage (red orwhite)Carrot topsCauliflowerCeleriacCeleryChardChervilChicory

Chinese cabbageChivesCollard greensCorianderCourgettesCucumbersDandelionDill picklesEndiveGarlicGreen beansJicamaKaleKohlrabiLamb's quarterLeeksLettuce

Lima beansMushroomsMustard greensOkraOlivesOnionsPalm heartsPak choiParsleyPeasPeppers (all)PurslaneRadicchioRadishesRhubarbRomaine lettuceSalsify

SauerkrautScallionsShallotsSnap beansSnow peasSorrelSpinachString beansSwiss chardTomatoesTurnip greensTurnipsWatercressWax beans

Vegetables in Plan 2: In Plan 2, all vegetables are in play. As we mentioned with Plan 2 fruits, if you start to gainweight, these vegetables, along with the Plan 2 fruits, should be the first things you cut out untilyour weight stabilises where you want it. These are high in starch and should be eatensparingly.

BeetsCarrotsParsnips

Potatoes (red or white)SquashSweetcorn

Yams/sweet potatoes

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12 Lifeplus BODYSMART SOLUTIONS

White or Enriched Flour White flour became adopted bymany cultures because it wasrecognised as being healthier thandark flours during the late MiddleAges. What was not known at thetime is that due to the storagetechniques of the era, the processused to make white flour preventedgrowth of the mould and fungusthat were present in the grains.

Enriching was developed after itwas learned that the processingused to make white flour destroysmost of the nutrients present in thewhole grains. In the 1920s, the lostnutrients began to be documentedand, in the 1940s, an internationaleffort to enrich the stripped flourwas launched, primarily to aid inimproving the nutrition of wartimerations when alternative sources ofnutrients were scarce.

Today we know much more aboutwhite flour, enriched or not.

White flour has had most of thenatural vitamins and minerals, allthe fatty acids and all the fibreremoved. This continues to be donetoday to give breads a finer texture,increase the shelf life of productsand prevent bugs from eating it.

When the bran and germ (the partsthat contain the vitamins, minerals,fats and fibre) are eliminated,however, your body absorbs thesugars from the digested flour tooquickly, flooding the bloodstreamwith sugars. Your body must workhard to absorb this, so it stores theexcess as fat. This causes sugar-level highs and lows that can leadto fatigue, obesity and type 2diabetes.

Whole grains, on the other hand,contain natural nutrients and arericher in dietary fibre, vitamins,minerals, antioxidants and protein(in particular, the amino acidlysine). Whole wheat flour isabsorbed by the body slowly as itburns and uses the nutrients. Byeating whole grains you reduce therisk of some forms of cancer,digestive system diseases, heartdisease, diabetes and obesity.

However, the term “whole grain” onthe label doesn’t always meanwhole wheat. Some products arelabelled “soft wheat” or“multigrain,” and they have theircolour changed and texture alteredto appear to be healthier choices.Be sure to read the ingredients. Ifthe word “enriched” is there, don’tbuy it. Even if the word “enriched”is not there, if it does not say“whole wheat,” then it probablystarted with the same white flour.

Look for foods that list 100 percentwhole wheat, and avoid any foodsthat contain white and enrichedflour. Some of the more commonfoods that contain enriched flourare bread, pasta, chicken nuggets(breaded), pizza, pie crust,crackers, cake, cookies, brownies,pretzels, doughnuts and manymore.

Reading the label and making ahabit of buying healthy flour canpay big dividends for your futurehealth.

White or Refined SugarWhite sugar has the same originand many of the same problems aswhite flour. So the question is, whyis white, or refined sugar bad foryou?

White sugar has none of the naturalminerals that are present in thesugar beet or cane. It provides only“empty” or nutrition-less caloriesfrom sugars, which flood the bodytoo quickly and get stored as fat.

Besides the obvious weightchallenge, the reason white sugaris bad for you is that it raises theinsulin level in your blood. Raisedinsulin levels depress the immunesystem and hurt your ability to fightdiseases. They also cause weightgain and promote the storage offat.

Refined sugar, like white flour,contains little or no vitamins andminerals. Therefore, in order for it tobe metabolized by the body, it mustdraw on the body’s reserve ofvitamins and minerals. This lowersthe nutrients available to the bodyto metabolise cholesterol and fattyacids, which contributes to a hostof health issues.

Fruit JuicesFruit juices are high in calories andnatural sugar (fructose) and shouldbe avoided in Plan 1. You may drinkeight ounces per day of grapefruitjuice (unsweetened) in Plan 1, butother juices should be avoided untilyou progress to Plan 2.

Caffeine IntakeIf you’re monitoring your intake ofcaffeine, please know that eachtwo-tablet serving of EnerXan®

contains caffeine similar to theamount you would consume in acup of coffee.

About Breads, Pasta and More...

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Lifeplus BODYSMART SOLUTIONS 13

Bread and Pasta in Plan 1: Bread and Pasta in Plan 2: Only dark bread andwhole-grain bread (no enriched flour)

Dark breadMultigrain breadPasta (wheat only)Rice (not white)

Tortillas (wheat or corn)Wheat breadWhole-grain bread (no enriched flour)

Beverages, Seasonings, Dressings, Etc. in Plan 1 and Plan 2: All low- and no-calorie drinks may be consumed in eitherplan. Cold drinks take more calories for the body to digest.Coffee, tea and herbal teas may also be consumed.

All dry seasonings that contain little or no sugar may be usedin either plan.

Read the label and be careful with all beverages, dressingsand condiments not listed to see that they are low in sugar.

Olive oil spray, butter-flavoured spray and other sprays(without hydrogenated oils) are fine in either plan.

Low-calorie restaurant dressings are generally better choicesthan low-fat dressings. Since sugar contains no fat, many low-fat dressings contain lots of sugar and calories.

Be careful—bread is an area that can throw your diet outof balance in a hurry. In Plan 1, limit your consumption totwo slices of dense, whole-grain breads per day.

If you don’t see your WHip and your weight decreasing, cutbreads from your diet first.

If your weight is fluctuating in Plan 2, monitor your breadintake carefully.

The Absolute Necessity of WaterWe’ve all heard that we need to drink eight 8-ounce glasses of water every day. Whilethis may be true, many of us simply underestimate the impact of water on our goodhealth. Water is a natural appetite suppressant that promotes weight loss and helpsactivate efficient digestion. Simply put, your body needs water to cleanse itself.

There certainly is no bad time to drink it, but a pint or more of water at least 20 to 30minutes before eating produces many natural advantages by supplying the extra fluidsneeded to aid digestion. There are also benefits to drinking water before and afterphysical activity.

One thing is certain—if you’re serious about a healthy lifestyle, you MUST drinkenough water.

Balsamic vinaigrette dressingCitrus peelsFlavouring extractsGelatin (sugar-free)Ginger rootGum (sugar-free)Lemon and lemon-lime juiceMayonnaise(nonfat or low-fat only)Mustard Olive oil (1 tbsp per day)Salad dressing (low-cal)Soy sauce (light)Vinegar

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14 Lifeplus BODYSMART SOLUTIONS

MEATS AND PROTEINS

FRUITS

VEGETABLES

BREADS AND PASTA

The BODYSMART PlansPLAN 1Cheese (low-fat ornonfat)ChickenCottage cheese(nonfat)

Deli meats (lean)Egg substituteEgg whitesFish (not farmraised)Frog legs

Steaks (lean)Tofu/soy products(carb-free)TurkeyVenison

PLAN 1ApplesApricotsBlackberriesBlueberriesCantaloupeCranberriesCurrantsDamson plums

Fruit saladGrapefruitHoneydewKiwisLemonsLimesLoganberriesMelonsMuskmelons

PineapplePomegranatesRaspberriesStrawberriesWatermelon

PLAN 2BananasCherriesDatesDried fruitFigsGrapesKumquatsMangoes

NectarinesOrangesPapayasPeachesPearsPlumsPrunesPumpkinQuince

RaisinsTangerines

PLAN 2BeetsCarrotsCornParsnipsPotatoes (red orwhite)SquashYams/sweetpotatoes

PLAN 1ArtichokesAsparagusAubergineBamboo shootsBean sproutsBeet greensBroccoliBrussels sproutsCabbage (red orwhite)Carrot topsCauliflowerCeleriac

CeleryChardChervilChicoryChinese cabbageChivesCollard greensCorianderCourgettesCucumbersDandelionDill picklesEndiveGarlic

Green beansJicamaKaleKohlrabiLamb's quarterLeeksLettuceLima beansMushroomsMustard greensOkraOlivesOnionsPalm hearts

Pak choiParsleyPeasPeppers (all)PurslaneRadicchioRadishesRhubarbRomaine lettuceSalsifySauerkrautScallionsShallotsSnap beans

Snow peasSorrelSpinachString beansSwiss chardTomatoesTurnip greensTurnipsWatercressWax beans

PLAN 1Only dark bread and whole-grain bread(no enriched flour)Limit of two slices per day

PLAN 2Dark breadMultigrain breadPasta (wheat only)Rice (not white)Tortillas (wheat or corn)Wheat breadWhole-grain bread (no enriched flour)

PLAN 2Beef tenderloinEggsGround beefLambPeanut butterPork

Shellfish (clams, crab,crayfish, lobster, mussels,oysters, scallops, shrimp)Veal

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Lifeplus BODYSMART SOLUTIONS 15

DRESSINGS, SEASONINGS, ETC.

BEVERAGES AND DAIRY

Be sure to include the Triple Protein Shake,Gold Formula Multivitamins and EnerXan®

in your daily routine.

These products are designed to help you be Bodysmart!

BOTH PLANSBalsamic vinaigrette dressingCitrus peelsFlavouring extractsGelatin (sugar-free)Ginger rootGum (sugar-free)

Lemon and lemon-lime juiceMayonnaise (nonfat or low-fat)Mustard Olive oil (1 tbsp per day)Salad dressing (low-cal)Soy sauce (light)Vinegar

PLAN 1CoffeeDiet drinksGrapefruit juiceHerbal teas

Milk (skimmed or 1%)Sport drinks (sugar-free)TeaWaterYoghurt (low-fat)

PLAN 2Fruit juices - In addition to thePlan 1 beverages, all other fruitjuices (orange, grape, etc.) may beadded in moderation in Plan 2. Becareful to monitor your WHip andweight, and cut back on these ifyou start to see undesirableresults.

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