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NUTRICEUTICAL – Cell Food
TenaZ Behaviour Modification©
Portion ControlFood Control Food Groups Fluid Control
Body weight /10glasses of water
Time Control
Carbs - 11amFat - 3pm
No Diet Program
NO DIET PROGRAM©: Simply replace meals. Enjoy real food and still lose weight!
.
Proteins CarbsFatsVeggies
Do not follow a strict diet! Do not do anything you are not willing to do for the rest of your life! Please enjoy the same food as the rest of your family, rather cook healthy family meals. Use a small plate when you eat, it help you to eat less. Make the best food choices from the specific food groups. Always fill your tummy with FREE Veggies. Use healthy cooking methods. Cut out sugar and animal fats!
Water
You are genetically programmed to enjoy your food!
Food Groups
.
FatProtein Carb
Portion Control
1 Protein the size of your palm
1 Carb the size of your fist
1 Fat the size of your thumb
Fill the rest of your plate with FREE Veggies
Veggies
Function:
Cellulose in veggies binds with fat from
food. This lowers fat absorption, slows
down digestion and lowers GI.
Cleans the digestive tract, just like little
brooms!
Rules:
Eat as much vegetables as you want
when you want 24/7. Eat at least 3
portions per day. If you are still hungry,
you can add more vegetables to your
meal. E.g. Make stir-fry or soup!
.
Vegetables:
Mushrooms, baby marrows, gem squash,
carrots, broccoli, cauliflower, green beans,
peppers, spinach, brussel sprouts, cabbage.
Salad: Lettuce, tomato, cucumber, onion,
celery, asparagus.
FREE Veggies
Role:
Boosts energy levels,
protects muscles and
repairs cells.
Function: Combats
hunger, boosts
metabolism.
Rules:
1 per meal.
Lean cuts.
Remove all fat
and skin.
Plant sources:
Chickpeas, lentils, tinned baked
beans! Avoid soya: transforms
male hormones into female
hormones - causes oestrogen
imbalance, blocks fat burning &
activates fat storing!
Egg:
1 x for woman and
teenagers.
2 x for men.
Dairy: 250ml yogurt,
milk, cottage cheese.
Use fat-free &
unsweetened.
Meat
Fish, game meat,
chicken, turkey.
Ostrich and lean lamb.
Beef, biltong, lean
pork.
Proteins
Function:
Delays gastric emptying. Fat is necessary
to absorb fat soluble vitamins
A, D, E & K.
Avoid animal fat as it creates visceral fat,
the cause of many chronic lifestyle
diseases.
Rules: 1 per meal.
Add one teaspoon of flax seed or
coconut oil/ butter to all salads
and veggies for better weight-loss
results & to control hunger pains
naturally!
Cut off time 3pm.
Good Fats: 1 tablespoon of macadamia,
coconut, olive, hemp, flax, MCT canola or
sunflower oil. ¼ Avocado. 5 x Olives. 10 x
Nuts, e.g macadamia, almonds. 2
tablespoons: Pumpkin, flax & sesame
seeds. Cheese, the size of your thumb.
Fats
Function:
Energy for the brain. Fuel for
the muscles. Mood stabiliser.
1 Treat snack per week
before 11am!
Rules:
1 per meal.
Avoid refined carbs such as
sugar, white bread, sweets
and wheat. Cut off time
11am!
Un-refined Carbs:
Basmati or brown rice, barley,
whole wheat pasta, couscous,
bread, seeded loaf or a bread
roll, cereal, popcorn.
Vegetables:
Pumpkin, potato, butternut,
sweet potato, peas, corn.
Extra Fruit:
Any fruit you like.
Fruit juice – ½ a glass .
Carbs
.Breakfast like a KING
Lunch like a PRINCE
Dinner like a PAUPER
You are genetically programed to enjoy Food!
Carb Fat Protein Veggies
Fat Protein Veggies
Protein Veggies
Wear your Hat & Eat your Food
Snack Meals
Morning Snack - 11am (Mid-morning)
• Fruit is a carb. Carbs feed your brain. You can have any carb as a morning snack
• Always add Free Veggies with Fat Free Salad Dressing if you are hungry
Power Snack - 3pm (Mid-afternoon)
• Proteins sustain energy.
• Add any lean protein to your Free Veggies as a Power Snack
• Always add Free Veggies with Fat Free Salad Dressing if you are hungry
Treat Snack – Replace Mid-morning Snack
• You can have one treat per week instead of your morning snack
DinnerBreakfast Lunch
Food LineEn
joy
1 M
eal
Sn
acks
if n
eed
ed
3pm
or
11am
Sustain Weight: Enjoy any 2 main meals and replace 1 meal.Lose Weight: Replace any 2 main meals and eat 1 main meal with your family.
The more Meals you replace the more weight you lose!
Rep
lace
2 M
eals
Break the Fast – Always have a lean protein when you wake up, this activates your metabolism.Breakfast – When you are hungry11am – Morning or Treat Snack: Fruit or Sweet. Do not eat carbs after 11am.Lunch – When you are hungry.3pm – Power Snack: Protein & Salad. Do not eat fat after 3pm.Dinner – Have dinner not later than 12 hours after you wake up. E.g. If you wake up at 4am you should not have dinner after 4pm. Start the Fast – No more Food after Dinner, if you hungry, you can have as many Veggies as you like.
.
Break the Fast Start the Fast
From 3pmNo Fat
From 11amNo Carbs
Power Snack
Lunch Dinner
Time Control
Breakfast
Treat Snack
Repairs BALANCE between DAY & NIGHT hormones
Wate
r
Wate
r L
ily
Cactu
s
Best
ch
oic
e
Fluid Calculator
For every 10 kg of body weight you
need to drink 1 (250ml) glass of
water.
Fat
Bu
rn
A water lily stands in the water.
If you want to be thin, you need to
drink all the water your body needs to
remove the waste material during the
fat burning mode.
Water facilitates fat loss. Fat
Sto
re
A cactus can survive with little water.
It is plump and fat to reserve water
for the drought. Your body goes into
fat storing mode if you do not drink
water.
If you want to be thin like the water
lily, drink all the fluids your body
needs.
Drink your FAT away
Co
ffe
e &
Te
a
Co
old
rin
k
Alc
oh
ol
Fat
Sto
re
Coffee and tea contain caffeine: a natural
appetite suppressant but it makes you
sleepless and increases your stress levels.
Do not drink more than 4 cups a day. If
you need more, use caffeine free.
Use sweetener and fat-free milk.
Fat
Sto
reWater is always the best. If you don’t
want to drink water, replace it with
flavoured water, sparkling water, add
some fresh fruit for flavour and colour.
Drink homemade iced tea. Mix water
with Drink-O-Pop, Sweet-O, or Low-Cal.
Avoid aspartame!
Fat
Sto
re
Men - 2 drinks per day.
Woman - 1 drink per day.
Warning: Alcohol slows down your
results!
Do not binge drink!. Do not drink all the
alcohol you may drink during the week
on only one day in the week.
Other Fluids?
DinnerBreakfast Lunch
Fluid ControlBodyweight ÷ 10 = the amount / glasses of fluid you may drink throughout the day – spread evenly
100kg ÷ 10 = 10 glasses
Fluid Line
Get
acti
ve!
You need shoes, nail varnish and 5 minutes!
Walk from one lamppost to another, then move as fast as
you can to the next lamppost. After 5 minutes, make a
mark on the pavement with nail varnish. Now turn back
and follow the same schedule again back home, no timing
needed. Repeat this schedule twice a day. As your fitness
level improves, the distance will increase. Remember: In
order to see the results with this exercise, the most
important of all, you need to perspire!
15
min
in
th
e s
un
!
Sle
ep
8 h
ou
rs!
Secrets to Succes
Snack
Lunch
Snack
Breakfast Dinner
Food Line: Sustain Weight
Eat 2x Family Meals:
Use Portion, Time & Food Control.
Fluid Calculator:
250ml water for every 10kg of
body weight.
Sustain Weight
Capsules:
Keep on using your Fat Attack if you still have
stubborn fat deposits or problem areas after
reaching your healthy weight.
If you have stress, use Stress!
If you use alcohol, take 1 Detox at bedtime
If you battle to sleep, take Good Night
Replace 1 Meal:
Simply replace 1 meal a day to sustain your nutrient
balance and to control cravings. The best meal to
replace is dinner.
Snack Meals:
11am Morning Snack - Fruit, Woman 1 fruit of your
choice, men 2 fruit of your choice.
Treat Snack every 3 days.
3pm Power Snack
. Capsules:
Wake Up: Good Morning, No Thank You,
Fat Attack, Stress
Bedtime: 2 Detox, Good Night, Fat
Attack & Stress
Snack
Lunch
Snack
Breakfast Dinner
Lose Weight
Food Line: Weight Loss
1x Family Meal:
Use Portion, Time & Food Control.
Fluid Calculator:
250ml water for every 10kg of
body weight.
Replace 2 meals:
Simply replace any 2 main meals
according to your weight and lifestyle.
Snack meals:
11am Morning Snack - Fruit, Woman 1 fruit of your choice.
Men 2 fruit of your choice. Treat snack - Replace your Morning Snack with a small treat snack of your
choice once a week before 11am.
3pm Power Snack - Free Veggies and add a small portion of lean protein and fat free salad dressing.
Visit a Clinic
www.tenaz.co.za
Call our Help Line
0861 59 59 [email protected]
Take Control
Food Chart
Weight Loss Chart
Personal Assistance