Health Series

1. Health Series Low Glycemic Lifestyle

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

3. 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, 30-60 minutes, moderate or intense • FUN!

4. 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

5. 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.

6. 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!

7. 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.

8. 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.

9. Blood Sugar Narrow Range

10. Breakfast Cereal, Bagel & OJ, Starbucks Latté & Muffin

11. 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.

12. One Hour Later

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

14. Repeated Abuse 5x’s per day over 20-30 years leads to…

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

16. Break the Cycle • Eat low glycemic foods. • Nutritional supplements. • Moderate exercise.

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

18. 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

19. 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

20. 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 www.ReleasingFat.com

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

22. 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. • Take your ESSENTIALS™ or HEALTHPAK 100™.

23. 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

24. 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

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

26. 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

27. June 2006 @ 210 lbs. April 2007 @ 158 lbs. Ann Wolter ~ Before & After

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

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

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

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

32. 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

33. 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

34. 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

35. 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

36. 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

37. 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

38. 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

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

40. 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

41. 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

42. 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

43. 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