Health Series Low Glycemic Lifestyle

Phylise Poole USANA Independent Associate Healthy for Life Certified Team Leader ACE Certified Fitness Instructor Mom

Healthy for Life! 3 Components Supplementation High Quality Multi-Vitamin Essential Fatty Acids Low Glycemic Foods RESET Your Body Phase I for Continued Weight Loss Phase II for Maintenance Exercise 5x’s per week, minutes, moderate or intense FUN!

3 Topics Understanding the Glycemic Index The Glycemic Index Cycle Low Glycemic Foods USANA Macro-Optimizers Grocery Store Basics Meal Basics “On the Go” Basics

What is the Glycemic Index? The glycemic index (G.I.) is a rating to indicate how rapidly a particular food will raise your blood sugar and insulin. Glucose is the standard; it rapidly raises your blood sugar, and has a high index score of 100. All foods can be rated relative to glucose.

The GI Traffic Signal Green Light Foods - GI less than 55 are “low glycemic.” Eat more of these! Yellow Light Foods - GI of 55 to 70 are “moderately glycemic.” Slow down on these? Red Light Foods - GI of 70 to 100 are “high glycemic.” Eat less of these!

Healthy for Life Research Results Weight loss of 13 pounds of body weight. BMI and waist circumference reduced. Systolic & diastolic blood pressure dropped. Total cholesterol levels dropped 15 percent. LDL cholesterol levels dropped 17 percent. Insulin sensitivity significantly increased by 14 percent. Fasting blood glucose levels declined slightly.

Keys to Fat Loss Don’t go more than 4 hours without eating low-glycemic foods. Drink at least 10 glasses (half gallon) of water per day. Never eat high-glycemic foods on an empty stomach.

Blood Sugar Narrow Range

Breakfast Cereal, Bagel & OJ, Starbucks Latté & Muffin

Blood Sugar Spikes Brain releases very powerful hormone called insulin. Insulin transports sugar into the cell for energy or stored as fat. Inflammation and damage to arteries.

One Hour Later

You’re Starving & Tired! Blood sugar below normal. Shaky weakness or mental confusion. Lack of energy. Uncontrollable hunger.

Repeated Abuse 5x’s per day over years leads to…

Repeated Abuse Can Lead to… Insulin Resistance Metabolic Syndrome Type II Diabetes

Break the Cycle 1. Eat low glycemic foods. 2. Nutritional supplements. 3. Moderate exercise.

USANA’s Solution Macro-Optimizers: Meal replacement shakes & bars RESET Phase I – Continued Weight Loss Phase II - Maintenance

Shakes & Bars Certified low glycemic Less sugar than an apple No artificial sweeteners No trans fats Perfect combination of carbs, proteins, EFA, and fiber Taste great Fiber

Shakes & Bars Nutrimeal shakes: GI 23, 15 grams protein, 8 grams fiber, good proteins, carbs & fats, tastes great, 3 flavors, 4 pts. in Weight Watchers Nutrition bars: low glycemic, 2 flavors, 6-8 grams protein, 3 pts. in Weight Watchers Fiber bar: low glycemic, 4 grams fiber, EFAs, 1 pt. in Weight Watchers

RESET Lose the Pounds! ~ Lose the Cravings! 15 Nutrimeal meal-replacement pouches 5 Peanut Butter Nutrition Bars 5 Iced Lemon Fibergy Bars 5 AM/PM HealthPak 100 packets Free 5 day support program at

What’s next? What you do AFTER the RESET is the most important. Phase I – Weight Loss Phase II - Maintenance

Phase I – Weight Loss Replace two meals with Nutrimeal shakes. Eat one USANA bar for a snack. Eat one low-glycemic meal and one low- glycemic snack. Begin following a moderate exercise program. Start by working up to 10,000 steps.exercise Take your ESSENTIALS™ or HEALTHPAK 100™.

Phase II - Maintenance Replace one meal with a Nutrimeal™ meal replacement shake, fortified with Fibergy® or SoyaMax™ if desired Eat one USANA bar for a snack Eat two healthy, low-glycemic meals and one snack Continue to develop your fitness level with a consistent exercise program Take your ESSENTIALS™ or HEALTHPAK 100™ along with any other Nutritionals you have chosen for your needs

Timing Schedule your RESET Get started now Start with Phase I for Weight Loss Low GI breakfast – consume 80% less calories throughout the day Begin RESET at scheduled time

Shake Recipes Add fruit: fresh or frozen Add extracts & spices Add natural peanut butter Hot or cold Add water, skim milk, coffee, fruit juice

Ann Wolter ~ Denver, CO 15 months – 70 pounds lost Now a Healthy for Life Coach Turned her Healthy for Life program into a career Husband lost 25 pounds, cholesterol went from 290 to 200 in 6 months

Ann Wolter ~ Before & After June 210 lbs.April 158 lbs.

Redirectional Spending Reduces your grocery bill Meal replacement shakes only $2.50* Nutrition bars only $1.90* Essentials only $1.60* per day

Redirectional Spending $8.90*/day includes: 2 meals, 1 snacks, Essentials, BiOmega

Redirectional Spending $6.70*/day includes: 1 meal, 1 snack, Essentials, BiOmega

Grocery Store Basics Shop the perimeter of the store Fill your cart: ¾ Desirable Carbs ¼ Protein & Dairy

Desirable Carbs Fruits & Veggies (except corn & potatoes) Whole grains: barley, parboiled rice, Nuts: almonds, cashew, hazel, walnuts, peanuts, pecans Steel cut oats All-Bran, Bran Buds, Kashi Go-Lean Beans Serving Size: ½ cup, ¼ plate, size of palm, 1 slice, 1 tortilla

Protein & Dairy Fish: salmon, mackerel, trout, tuna Vegan: nuts, flaxseed oil, olives, avocado, soy, peas, beans, hummus Eggs (range fed chickens) Poultry: turkey, chicken Wild Game: buffalo, deer, elk, pheasant, quail Dairy: yogurt, soy milk, skim milk

Proteins & Dairy to Avoid Fatty Meats: marbled red meats, pork, lamb, liver Full fat dairy Bacon, sausage, hot dogs, lunch meat Fried foods Margarine & vegetable shortening *Strive for organic, low-fat, hormone free

Reduce Processed carbs 5 whites: flour, rice, bread, pasta, sugar Instant foods: canned meals, soups, frozen meals Trans fats: partially hydrogenated oils, solid at room temperature High glycemic foods

Quick Fixes Potatoes: Exchange white (GI 88) for new or red skin (GI 57), yam (GI 38), sweet (GI 61) Bread: Use low GI, “open face”, wraps, salad Pasta: Cook al denté, avoid “enriched”, whole wheat, portion size = fist Peanut Butter: natural, no partially hydrogenated oils

Meal Basics: Breakfast USANA Nutrimeal shake 2 free range eggs, 3-4 strips turkey bacon, fruit Steel cut oats Veggie omelet 2 scrambled eggs topped w/salsa, low- fat cheddar cheese, fruit

Meal Basics: Snacks USANA nutrition bar or fiber bar Raw almonds Fruit Low-fat yogurt Low-fat cottage cheese Low-fat string cheese Hard boiled free range egg Raw veggies & low-fat dip

Meal Basics: Lunch USANA Nutrimeal Shake Chef’s Salad Naked chicken burrito Chicken salad Tuna stuffed tomato Turkey burger Naked taco salad

Meal Basics: Dinner USANA Nutrimeal shake Salad, petit filet, steamed veggies, fruit BBQ chicken breast, green beans, peaches Salad, veggie chili Spinach salad, grilled salmon, broccoli, strawberries Oriental chicken bowl Salad, roast turkey breast, asparagus, sweet potatoes Turkey meat loaf

Recipe Resources “Healthy for Life” by Dr. Ray Strand “Low Glycemic Meals in Minutes” by Laura Kalina & Cheryl Christian “How to Get Kids to Eat Great” by Dr. Christine Wood

Give Program 6 Months Your health has taken years to get where it is today Commit to Essentials, EFAs, shakes/bars, low glycemic eating, & exercise Every cell renewed in 6 months Track your progress

What’s Next? Contact the person who invited you to this call They will: Answer your questions Help you order & set up your own USANA account for the best prices Help you with your new Healthy for Life lifestyle