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No Cost and Low Cost Weight Loss Tips and Hints

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OsoLean Powder(tm) from Mannatech has two clinical trials with Advanced Protein Peptide Technology to prove that you can improve your fat to lean ratio by retaining muscle while you lose fat. This real food, natural weight loss technology is unlike diet pills and herbal supplements. Simple, inexpensive and easy to use. Comes with a 90 Day Satisfaction Guarantee. Checkout our revised eBook packed with no cost and low cost tips and hints for natural weight loss. Break through the fat loss fads and myths, get off the weight loss roller coaster…

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No Cost and Low Cost Weight Loss Tips and Hints

  1. 1. Complimentary  Report   No  Cost  &  Low  Cost     Natural  Weight  Loss     Tips  &  Hints   Lenny  Eagles   “No Cost & Low Cost Natural Weight Loss Tips & Hints” 2012 1 http://www.mannability.com
  2. 2. No Cost & Low Cost Natural Weight Loss Tips and HintsAustralians are leading the world in the race to be overfed, undernourished andoverweight!Much of this is the result of life-style changes that have happened over the last 50years. Each one of these changes alone would have minor consequences but whenyou put them all together the result is an epidemic of obesity.Add to this is all the health challenges that come with being overweight… heartdisease, cancer, diabetes and other auto-immune disorders.Sad to say it is not just the ‘baby boomers’ caught up in this, now our teenagers aregetting caught in the overfed, undernourished and overweight trap.As we have been helping people shed fat and achieve optimal health, we have beenable to give people some very simple, no cost or low cost tips and strategies thathave made a significant difference in the battle with the bulge!Some of these tips and hints may even sound like ‘old wives tales’ (maybe our grandparents were doing the right things way back then), others come from good scienceand nutrition.This report will even challenge all the hype and advertising thrown at us by the mediapushing the latest fad.Natural weight loss is a journey not an event so welcome aboard. My wife began thisjourney many years ago when she hit size 20+ and like many people had triedeverything out there. Weightwatchers, low fat diets, low carb diets, exercise regimeseven fasting, only to be still on the weight loss roller coaster ie. it all came back whenher life returned to normal and back with a vengeance around her tummy!In the last 12 months she has been able to shift from size 18/20 down to size 14/16and she is still counting down!We trust that you too can take onboard these no cost and low cost tips (compared tothe long term price of being overweight) and gradually shift your body into thewellness zone where your tape measure becomes your friend. “No Cost & Low Cost Natural Weight Loss Tips & Hints” 2012 2 http://www.mannability.com
  3. 3. Contents1.Overfed and Undernourished – what does this meanand how does it affect your life.2. Water and weight loss.3. Exercise and weight loss.4. Probiotics help your digestion and more.5. Acid / Alkaline balance and weight loss.6. Omega 3 and Omega 6 Essential Fatty Acids balanceand weight loss.7. Working up a good sweat for a fat loss detox8. Glycemic Index and glycemic load for foods.9. Artificial Sweeteners and weight loss.10. Carolyn’s Wellness Pulp Shake – what are youhaving for breakfast?11. Intelligent Supplementation to provide Real FoodTechnology™ Solutions to being overfed andundernourished.12. How to eat FAST FOOD and live!13. In Conclusion… “No Cost & Low Cost Natural Weight Loss Tips & Hints” 2012 3 http://www.mannability.com
  4. 4. 1. Overfed and Under NourishedWhat does this mean and how does it affect your life?We are overweight and undernourished, we get calories without nutrients and we eatand stay hungry!Because some many essential nutrients are missing from our foods, as we eat ourbrain is checking that we have enough of the essential nutrients our body needs towork properly.. it is waiting to tell us we have had enough but the message does notarrive.. we eat and stay hungry!Research is now showing the nutrient depletion of our foods that has occurred overthe last 50 years (this was before we had the ‘fresh food people’ providing our fruitand veggies).In 2001, The Journal of Complimentary Medicine pointed out that US and UKGovernment statistics show a decline in trace minerals of up to 76% in fruit andvegetables over the period 1940 to 1991.In 2002 the American Medical Association, who for the last 40 years denied thenecessity of supplementation, in the face of substantial scientific evidence has nowrecommended in their journal (JAMA) that we take a daily supplement. “Most peopledo not consume an optimal amount of all vitamins by diet alone . . . It appearsprudent for all adults to take vitamin supplements.” Fletcher RH, Fairfield KM. JAMA.2002;287(23):3127-3129. The challenge here is to find the best multivitamin.Research has shown that some multivitamin may be killing you.http://bestmultivitamin.com.au/In 2003, News Canada reported that todays fruit and vegetables contain far fewernutrients than they did 50 years ago: • Potatoes, for example, had lost 100% of vitamin A content, 57% of vitamin C and iron, and 28% of calcium. • Two peaches in 1951 supplied the RDA of vitamin A for an adult woman now 50 years later you need 53!Many national surveys reveal that malnutrition is common in developed countries.This is multiple micronutrient depletion, usually combined with calorific balance orexcess (Type B malnutrition). The incidence and severity of Type B malnutrition isworsened if newer micronutrient groups are included, such as the essential fattyacids and various fibre types.Most processed food is depleted in micronutrients, and more processed food is beingconsumed than ever before.Many soils are low in key minerals, or have become depleted due to over-intensivefarming. Plants or animals raised in these areas are also depleted in these minerals.On top of this our fruit and veggies are harvested green and gassed to look ripe.What we end up with is full of calories and fluid but missing the vitamins, mineralsand phytochemicals our bodies need to work properly!When people today say to us…’but I eat healthy!’, we answer back ‘prove it!’ andbased on results there is certainly something not working. “No Cost & Low Cost Natural Weight Loss Tips & Hints” 2012 4 http://www.mannability.com
  5. 5. 2. Water and weight lossThe MOST important thing that everyone can be doing is drinking enough cleanwater... not tea, coffee, juice or milk but just clean water!Water is the essence of life itself. Most people complain about having to drink waterbut you simply cannot maintain proper balance without it. Water is vital for cleansing your body, maintaining proper hormonal balance(extremely important in weight management) and vitally important for fat transport.The most recent recommendation we have seen is 0.3 litres per 1kg body weight.Clean water is essential to assist your body with the detox it will be doing as youmetabolise fat and toxins are released into your blood stream.If you are not providing enough water to help flush out toxins your body will stopmetabolising fat!As toxins are released into your blood stream your brain will detect them and unlessthey are quickly cleaned out your brain will actually tell your body to make fat as aprotection mechanism.This is often what happens when people find themselves on the weight loss rollercoaster… off again / on again!Breaking out in a rash or aching muscles and joints is another sign that your bodyneeds help to detox.Carrying a bottle of water with you and sipping through the day also helps.It is worth looking around for a good water filtration system that enhances the waterquality while it filters. Nikken has a good filtration system. You also help theenvironment by using less plastic water bottles.Check out Carolyn’s Wellness Pulp Shake as this can also help you with the detoxprocess (see page 17).Your acid / alkaline balance is also important in the detox process (see page 8).A good multivitamin that is food form (NOT synthetics and crushed rocks) will alsohelp you detox (see page 18)Juicing a lemon each morning and drinking in a glass of water is also a good start.(see page 8) “No Cost & Low Cost Natural Weight Loss Tips & Hints” 2012 5 http://www.mannability.com
  6. 6. 3. Exercise and weight lossIt’s not about losing kg’s, it’s about losing fat!When you are trying to lose weight you want to lose fat, you do NOT want to losemuscle.Often muscle is lost during a weight loss program and this is not healthy.The weight lost is 50% fat, 50% muscle and of course when the diet and /or exerciseis stopped guess what comes back! Do this too often and you end up putting on moreand more fat at the expense of muscle mass!It is also a good way to become insulin resistant and pre-diabetic because of theconfusion to your hormones.You want to keep all of the muscle and lose the fat. It’s not about how many kg’s youlose – it’s about how much fat you lose and how much lean muscle you keep. Inother words it is about losing cm’s!Do some moderate exercise each day, not aerobics or cardio workouts! Walking 30minutes a day is a great start and if you can include a hill in the walk evenbetter.If you want to workout, focus on resistance training and muscle strengtheningexercises. There are many things you can do at home.Here is a simple explanation why it is so important to shed fat and keep lean muscle.Take two individuals who both weigh 160kg and are similar heights (and thereforesimilar Body Mass Indexs). One individual is a body builder who is 95% lean and 5%fat. This individual requires 2000 calories to maintain their Basal Metabolic Rate(BMR) i.e. calories are required to maintain your muscle mass.Contrast this to the other individual who leads a sedentary lifestyle and who is 70%lean and 30% fat. This individual only requires 1482 calories to maintain their BMR.There is a BMR difference of 518 calories.This means it takes fewer calories for the individual with the lower BMR toaccumulate fat that only adds to their problem of excess fat to lean mass.Simply measuring your BMI without taking into account your BMR can be fatal in thelong-run.Building lean muscle then is a key to breaking the weight loss roller coaster. In fact ifyou get really healthy you could even increase your weight, remember muscle isthree times heavier than fat by volume. Bring on the lean muscle and get healthy. “No Cost & Low Cost Natural Weight Loss Tips & Hints” 2012 6 http://www.mannability.com
  7. 7. 4. Probiotics help your digestion and more…Probiotics (good bacteria) are also known as friendly flora. No doubt you will behearing more in the media as more studies confirm the importance of probiotics.They are naturally occurring under normal conditions in a healthy intestinal tract, butin today’s environment many people are finding they need to supplement Probioticsin order to maintain good health.Fifty to sixty years ago eating a food like yoghurt (for acidophilus) would supply morethan enough to keep the right balance of good and bad bacteria in the GI tract, butsadly this is no longer the case (just like every other food we eat!).Probiotics can be destroyed by• Stress• Antacids• Alcohol consumption• Poor dietary choices• Physician directed use of antibiotics• Antibiotics in drinking waterA wide variety of bacteria and other microorganisms help keep your digestive systemrunning smoothly by breaking down food and processing waste. These intestinalbacteria contribute to the health and balance of the intestinal tract.Probiotics: • Promote healthy gastrointestinal ecology. • Support immune function. • Are essential to maintaining a healthy colon. • Promote healthy stool production. • Support digestion and natural intestinal movement.Friendly flora needs to be in the intestinal tract. They work around the clockperforming numerous functions critical to good health.Labels can be misleading in this respect. You also need to have at least threedifferent types of Probiotics not just acidophilus.A good Probiotic product must provide billions of viable (living) organisms per dose inorder to be effective in today’s world. Not just billions before encapsulation butbillions viable when you take it.Given the need for a good probiotic supplement it pays to carefully shop around andnot be misled by the TV ad claims!Did you know that at least 70% of your immune system is in for GI Tract?In our ‘over-fed and under-nourished’ lifestyle you can now see the importance ofgetting the most out of the food we eat.Our preferred choice of probiotic is GI Pro Balance™ “No Cost & Low Cost Natural Weight Loss Tips & Hints” 2012 7 http://www.mannability.com
  8. 8. 5. Acid / Alkaline Balance and weight loss.Test and balance your body pH. Your saliva pH needs to be close to 7.4. Get somebody pH testing strips to see where your body is now (most people are acidic). Thenstart drinking a juiced lemon or lime in water twice a day.Remember acid bodies hold on to fat.The missing weight loss management key for many people is the pH factor. Sinceblood pH is so critical to life, the body protects the blood at all costs. The typical dietconsists of foods that when digested create acid that is put into the blood. The bodyhas to neutralize this acid or risk major problems.Fat is one of the primary buffers used by the body to help deal with acid. When thebody cannot neutralize acid, it stores it in fat cells.When attempting to lose fat, we typically cut calories. But, if our system remainsacidic, then instead of burning fat, which would release more acid into the system,the body burns muscle instead!Identify those foods that are creating excess acid in the system and provide foodsthat are alkaline. This combination can help you to raise your body pH, therebycreating an environment for health.The pH Factor Explained"pH" or "potential for hydrogen" is the measure used to determine whether somethingis an acid or alkaline. It is measured on a scale from 0 - 14, with 6.8 - 7.0 beingconsidered neutral. Anything below 6.8 is considered acid, and anything above 7.4 isconsidered alkaline. The pH of the blood is just over 7.3.If blood pH is altered, major problems, including death, are imminent. Therefore, thebody has multiple buffers in place to make sure the blood pH remains constant.The primary buffers the body uses are: sodium, calcium, and body fat. When acid ispresent in the blood, the body looks to neutralize it with an alkaline substance. Theprimary neutralizing agent is sodium, then calcium. The body actually takes calciumfrom the bones in order to neutralize blood acid. If it cannot be easily neutralized,then the body stores the acid in the fat cells. That creates a major weight lossmanagement problem as well as a calcium deficiency.Lets look at how this all works. Like any machine, our body needs fuel in orderoperate. Unfortunately, the fuel or food that most people use is not what the bodyneeds or desires. In order to operate at peak efficiency, the body needs the properfood. The typical diet is high in food like substances with little or no food value.The problem goes much deeper than just lower efficiency. Like any machine, the fuelthat we burn creates exhaust or by-products, sometimes called ash. In the body, ourfood is burned as fuel on the cellular level. The blood is the vehicle used to carry thefood to the cell, and is also used to carry the waste or exhaust away from the cell tobe eliminated. “No Cost & Low Cost Natural Weight Loss Tips & Hints” 2012 8 http://www.mannability.com
  9. 9. When raw fruits and vegetables are consumed, the body breaks it down and sends itto the cells for fuel. The cell burns the fuel and the exhaust is an alkaline ash.When food from the typical diet is burned as fuel, the exhaust created is an acid ash.That acid is then carried in the blood.Since blood pH is so critical to life, the body protects the blood at all costs. The bodyhas to neutralize this acid or risk major problems.Our goal then is to reduce the amount of food that creates an acidic ash and increasethe foods that create an alkaline ash.Can we suggest slight change in some of the foods that you normally would eat? Weunderstand that most people will not eliminate all the bad food from their diet, soinstead of eliminating it, we are going to suggest a strategy of reduction.On the next page we have included a list of common foods ranked form acid toalkaline…just eat more of the alkaline foods you like and less of the acid foods.Acid in the body acts very much like acid outside the body. It creates waste. It agesthe skin, degenerates tissues, and causes major problems. Additionally, most healthconcerns are created by an over abundance of acid in the system. Reducing acid inthe system is critical to long-term health.Many people love to drink a can of softdrink. If you look on the label, you will discoverthat a can of softdrink primarily contains acid. The pH of a soda is around 2.3. That ishighly toxic.The body has to scramble to neutralize that acid in the system. It uses sodium,calcium from the bones or teeth, or anything else it has to in order to neutralize theacid.When we were born and in our younger years our body was naturally in an alkalinestate. In its natural, healthy state, our body is slightly alkaline - the opposite of acidic.In fact, our blood and cells depend on remaining in this slightly alkaline state for ourvery survival (close to pH 7.4). For example, to produce energy from the food we eat,a healthy cell requires abundant oxygen-an alkalinizing element. A healthy cell alsocontains alkaline minerals like potassium.Whatever health situation you are faced with, you can monitor your progress towarda proper acid/alkaline balance by testing your saliva pH. (easy to order on ebay)Remember - simply juice a fresh lemon or lime into glass of water once or twice aday.To help you get started changing the acid / alkaline balance of your food intakehere is a list of commons foods. Simply eat less of what like form the acidicend and more of what you like from the alkaline end. “No Cost & Low Cost Natural Weight Loss Tips & Hints” 2012 9 http://www.mannability.com
  10. 10. Extremely AlkalineLemons, WatermelonStrongly AlkalineAsparagus, Cantaloupe, Cayenne, Celery, Dates, Figs, Fruit Juices, Grapes (sweet),Kelp, Kiwifruit, Limes, Mango, Melons, Papaya, Parsley, Passionfruit, Pears (sweet),Pineapple, Raisins, Seaweeds, Seedless Grapes (sweet), Umeboshi Plums,Vegetable Juices, WatercressModerately AlkalineAlfalfa Sprouts, Apples (sour), Apples (sweet), Apricots, Avocados, Bananas (ripe),Beans (fresh, Beets, Bell Peppers, Broccoli, Cabbage, Carob, Cauliflower, Currants,Dates, Figs (fresh), Garlic, Ginger (fresh), Grapefruit, Grapes (less sweet), Grapes(sour), green), Guavas, Herbs (leafy green), Lettuce (leafy green), Lettuce (palegreen), Nectarine, Oranges, Peaches (less sweet), Peaches (sweet), Pears (lesssweet), Peas (fresh, Peas (less sweet), Potatoes (with skin), Pumpkin (less sweet),Pumpkin (sweet), Raspberries, Sea Salt (vegetable), Squash, Strawberries, SweetCorn (fresh), sweet), Turnip, Vinegar (apple cider)Slightly AlkalineAlmonds, Artichokes (Jerusalem), Brussel Sprouts, Cherries, Chestnuts (dry,Coconut (fresh), Cows Milk and Whey (raw), Cream (fresh, Cucumbers, Eggplant,Eggs, Goats Milk and Whey (raw), Honey (raw), Leeks, Margarine, Mushrooms,Neutral Butter (fresh, Oils (except olive), Okra, Olive Oil, Olives (ripe), Onions,Pickles (homemade), Poultry (white meat), Radishes, raw), roasted), Sea Salt,Sesame Seeds (whole), Soy Beans (dry), Soy Cheese, Soy Milk, Spices, SproutedGrains, Tofu, Tomatoes (less sweet), Tomatoes (sweet), unsalted), Vinegar (sweetbrown rice), Yeast (nutritional flakes), Yogurt (plain)Moderately AcidicAdzuki, Bananas (green), Barley (rye), Beans (mung, Dry Coconut, Fructose,garbanzo), Blueberries, Bran, Butter, Cereals (unrefined), Cheeses, Crackers(unrefined rye, Cranberries, Goats Milk, Honey (pasteurized), Ketchup, kidney,Maple Syrup (unprocessed), Milk (homogenized), Molasses (un-sulfured andorganic), Most Nuts, Mustard, Oats (rye, Olives (pickled), organic), Pasta (wholegrain), Pastry (whole grain and honey), pinto, Plums, Popcorn (with salt and/orbutter), Potatoes, Prunes, Rice (basmati and brown), rice and wheat), Seeds(pumpkin, Soy Sauce, sunflower), Wheat Bread (sprouted organic)Extremely AcidicArtificial Sweeteners, Beef, Beer, Breads, Brown Sugar, Carbonated Soft Drinks,Cereals (refined), Chocolate, Cigarettes and Tobacco, Coffee, Cream of Wheat(unrefined), Custard (with white sugar), Deer, Drugs, Fish, Flour (white wheat), FruitJuices with Sugar, Jams, Jellies, Lamb, Liquor, Maple Syrup (processed), Molasses(sulfured), Pasta (white), Pastries and Cakes from White Flour, Pickles (commercial),Pork, Poultry (dark meat), Sugar (white), Table Salt (refined and iodized), Tea(black), White Bread, White Vinegar (processed), Whole Wheat Foods, Wine, Yogurt(sweetened) “No Cost & Low Cost Natural Weight Loss Tips & Hints” 2012 10 http://www.mannability.com
  11. 11. 6. Omega 3 and 6 Essential Fatty Acids balance and weight loss.An excess of Omega 6 essential fatty acids may be preventing you from sheddingfat! Is too much of a good thing preventing you from shedding fat?Omega 6 fatty acids are an interesting group of fats because on one hand they aregood for you, but on the other hand, too much can be bad for you.Unlike Omega 3 fatty acids, you be overdosed on Omega 6. An important point toremember, however, is that you always want to maintain the right balance of Omega3 and Omega 6 essential fatty acids.Interestingly, nutritionists are now finding that imbalances of these essential fattyacids negate their healthful benefits! Most people obtain an excess of Omega 6 intheir diets at the expense of Omega 3 fatty acids.For most people, getting more Omega 6 in their diet is not an issue. In fact, mostpeople need to cut back on Omega 6 and increase their Omega 3 intake. Theaverage western diet provides more than 10 times the proper amount of Omega-6.Most of us are getting too much of a good thing!Most Western diets range between 10 and 20 to 1 in favor of Omega 6! This excessamount of Omega 6 is not good for your health and can cause a variety of healthproblems such as increased water retention, raised blood pressure and raised bloodclotting and may also contribute to obesity (1:4 is a healthy balance of 3 and 6).This dietary imbalance may explain the rise of such diseases as asthma, coronaryheart disease, many forms of cancer, autoimmunity and neurodegenerative diseases,all of which are believed to stem from inflammation in the body. The imbalancebetween Omega-3 and Omega-6 fatty acids may also contribute to depression,dyslexia, hyperactivity and even a tendency toward violence.Many margarines, salad dressings and mayonnaise are made from these Omega-6rich oils. Also, many processed foods contain these and similar oils. Check thelabels. Chicken contains Omega 6 because of what they mostly are fed. Beef will beloaded with Omega 6 if they are fed on corn as opposed to grass (ask your butcher).In general you can cut down on Omega-6 levels by reducing consumption ofprocessed and fast foods and polyunsaturated vegetable oils (corn, sunflower,safflower, soy, and cottonseed, for example). At home, use extra virgin olive oil forcooking and in salad dressings. Eat more oily fish (not too many because they toocan be loaded with toxins and heavy metals) or take fish oil supplements, walnuts,flax seeds, and omega-3 fortified eggs. Your body and mind will thank you.Given the potential toxic state of most fish we eat it is not wise to eat too much fishso you are left with finding a good, clean Omega 3 fish oil supplement. Take carewith the cheapies in the supermarket and health food stores as these may havecome from fish farms or SE Asian waters and can be mercury toxic. You will see thatthe clean ‘distilled and purified’ fish oils can be very expensive but we have somegood news… Click here to scroll down and watch the video by Dr Steve Nugent ofOmega 3 with Vit.D3 http://www.mannability.com/real-food-technologysm-solutions – you will be amazed, especially as you learn about the importance of a correctbalance of Omega 3 and 6. “No Cost & Low Cost Natural Weight Loss Tips & Hints” 2012 11 http://www.mannability.com
  12. 12. 7. Working up a good sweat for a fat loss detoxThe Native American Indians introduced sweat lodges and Traditional ChineseMedicine encourages the taking of herbal concoctions and hot baths. In Sweden andTurkey, heat and steam based saunas have long been enjoyed for their health givingproperties.Whilst you calmly relax in the soothing warmth of the sauna, your body is hard atwork. A 30-minute sauna creates approximately the same amount of perspiration asa 10 kilometer run. As your body increases sweat production to cool itself, your heartworks harder to boost circulation, thus improving your cardiovascular system.Assists In Weight Control And Removing CelluliteA good sauna is exceptional for burning calories, controlling weight, and removingcellulite. A single sauna session will burn as many calories as you would whenrowing a boat for 30 minutes.Weight loss occurs because body fat becomes water soluble at 43C and the body willremove it through sweat. Most people who have attempted weight loss by dietingwithout success will be pleased with the results from a sauna. Often the inability tolose weight is associated with chemical toxicity.Provides Important DetoxificationA sauna helps detoxify your body by removing the accumulation of potentiallycarcinogenic heavy metals and chemicals. Today more than 77,000 chemicals are inactive production.Our exposure to these chemicals is greater than at any time. More than 3,000chemicals are added to our food supply. More than 10,000 chemicals in the form ofsolvents, emulsifiers and preservatives are used in food processing and storage.When ingested, these chemicals can remain in the body for years, altering ourmetabolism, causing enzyme dysfunction and nutritional deficiencies, creatinghormonal imbalances and lowering our threshold of resistance to chronic disease.We are continually subjected to poor air quality, chemically contaminated food andwater, household cleansers, paint fumes, pharmaceutical drugs, pesticides, heavymetals (including mercury) and the list goes on.Today, studies show that most of us have between 400 and 800 chemical residuesstored in the fat of our bodies. These chemicals and heavy metals make up the "totaltoxic burden".When our bodies exceed the limit that we can excrete, we begin to store thesetoxins. This bio-accumulation seriously compromises our physiological andpsychological health and leads to chronic disease.You should investigate a good sauna near you if you are having trouble shedding fatand wish to help detoxify your body. “No Cost & Low Cost Natural Weight Loss Tips & Hints” 2012 12 http://www.mannability.com
  13. 13. 8. Glycemic Index and Glycemic Load for foods.The GI measures the degree to which carbohydrate-containing foods trigger a rise inblood sugar levels. (Proteins and fat have little effect on blood sugar.)Foods with a low GI provoke smaller, more sustained elevations and provide a nice,steady supply of glucose and energy.Foods with a high GI, however, prompt rapid blood sugar spikes, followed by equallydramatic plummets.If youve ever experienced a "food coma" a few hours after a carb-heavy meal, younow know why.Building on this knowledge, Walter Willett, MD, professor at the Harvard School ofPublic Health, and colleagues took the concept of the Glycemic Index and expandedit into something more practical: the glycemic load (GL).Simply put, GL takes into account quality and quantity. It is determined by both the GIof any given food, plus the amount of available, or net, carbohydrates (fiberexcluded) in a standard serving.The GL has revealed a few surprises: Some foods with a high GI actually haveminimal effects on blood sugar levels when eaten in normal quantities, while otherswith a low GI are potentially problematic. For example, a large carrot and a cup ofspaghetti have similar GIs. Yet that carrot contains only 5 grams of available carbs(its mostly water), while the spaghetti contains 38 grams, giving them GLs of 2 and16, respectively.Therefore, they have dramatically different effects on blood sugar. Carrots,watermelon, pineapple, and other fruits with a high GI once thought to beinappropriate for those minding their glucose levels turn out to be acceptable, whilethe GL confirms the need to go easy on pasta, bagels, and other starchy,carbohydrate-dense foods.For all the latest information on Glycemic Indexing go to Sydney University’s worldfamous site - http://www.glycemicindex.com/ .The Benefits of a Low GI/GL DietHundreds of studies on the effects of a low GI or GL diet have been conducted, mostof them focused on diabetes. One typical study, a meta-analysis of clinical trialsinvolving more than 350 diabetic patients, revealed that a low GL diet improved bothlong- and short-term management of blood sugar levels. But eating low GL carbs hasother benefits as well.A large, multi-year study by Harvard researchers found that overweight women whoate a high GL diet were twice as likely to develop coronary heart disease as theirthinner counterparts who consumed low GI foods. “No Cost & Low Cost Natural Weight Loss Tips & Hints” 2012 13 http://www.mannability.com
  14. 14. High GL diets are also linked to increased risk of diabetes, gallbladder disease, andelevations in triglycerides, cholesterol, and C-reactive protein (a marker ofinflammation implicated in a number of diseases).The GI/GL may also play a key role in weight loss. To date, 15 published studiesdemonstrate that when people eat foods with a low GI, they feel full longer and endup eating less.Lighten Your Load - Include lots of salads, green vegetables, beans, and legumes.Go easy on breads, and for sweet treats we opt for fruit and occasional dessertsmade with low GL natural sweeteners, such as xylitol.Of course, the glycemic load is not the only consideration in a healthful diet. Whitesugar has a low GL, but that doesnt mean its good for anything. And dont let the GLlull you into overeating: You still need to be mindful of calories and portion control.Include modest amounts of healthy fats and moderate portions of protein with eachmeal. This aids in blood sugar control for diabetics and also helps with weight loss.One of Lorraine’s favorite meals is a hearty salad with a nice piece of salmon on top.Its an easy way to get a tasty serving of healthy fats, plenty of protein, and lots of lowGL carbs.Check out Carolyn’s Wellness Pulp Shake as this can also help you start the day witha low GI breakfast. Order your copy herehttp://www.bookoffers.com.au/the-low-gi-shoppers-guide-to-gi-values-2010-various/ “No Cost & Low Cost Natural Weight Loss Tips & Hints” 2012 14 http://www.mannability.com
  15. 15. 9. Artificial Sweeteners and weight lossThere is preliminary evidence that artificial sweeteners may in fact slow the fat-burning process by confusing the normal chemical signals to the brain. Thesesignals are normally associated with sweet tastes. There is also an increasing bodyof evidence that indicates some artificial sweeteners may have harmful effects on thebody.Avoid all artificial sweeteners, especially aspartame often disguised as phenylalanineor labeled as ‘951’ in Australia. Best to avoid all products labeled as ‘no sugar’ or‘diet’. If you want a safe sweetener get some Xylitol or Stevia.Theres a lot of confusion and misconceptions revolving around these non-caloricsweeteners. Artificial sweeteners and the huge list of products sweetened with themare marketed to you relentlessly as "healthy foods" or "healthier" than sugar or cornsyrup sweetened products. But are they really?Some of the most popular artificial sweeteners on the market today are:Splenda (sucralose)Aspartame – phenylalanine, labeled as ‘951’ in Australia)SaccharineAcesulfame Potassium (aka - acesulfame K)These artificial sweeteners are used in abundance in almost every "diet" drink, "lite"yogurts, puddings, and ice creams, most "low-carb" products, and almost all"reduced-sugar" products. Even some protein powders are loaded with artificialsweeteners too (just look on the ingredients and youll usually see one or more ofthem. The problem is that youre exposing yourself to a whole new set of problemswith the artificially sweetened drinks and foods.Artificial sweeteners save you calories, but theres growing evidence that they canincrease your appetite for sweets and other carbohydrates causing you to eat more,later in the day anyway. Also, studies have shown that artificial sweeteners canstimulate high insulin levels in your body too, which again can promote fat storage.Now youre probably thinking that youd like to still save on calories but avoid thenasty artificial sweeteners. Good news... You can with Xylitol!Although Xylitol looks and tastes exactly like sugar, that is where the similarity ends.Xylitol is really sugars mirror image. While sugar wreaks havoc on the body, Xylitolheals and repairs. While sugar is acid-forming, Xylitol is alkaline enhancing.Xylitol is completely natural and absolutely safe for human consumption. In fact theaverage person consumes 2 to 4 grams of Xylitol a day in fruits and vegetables. TheWorld Health Organization has given Xylitol their highest rating for a food additive,deemed safe for all individuals from infancy to old age.Xylitol is as sweet as table sugar, yet its initial utilization on the human body requiresvirtually no insulin. Its glycemic index is 7 compared with sugar,100, Xylitol causes amuch smaller increase in serum insulin and blood glucose levels with nohypoglycemic "rebound". This is why it is suitable for use by diabetics.XYLITOL – click here to find out how to orderhttp://www.naturallysweet.com.au/ “No Cost & Low Cost Natural Weight Loss Tips & Hints” 2012 15 http://www.mannability.com
  16. 16. 10. Carolyn’s Wellness Pulp ShakeAt last we have receipt for a shake you can use that addresses many health issuesand will complement all the other good things you are doing to achieve good healthand vitality.This is low GI, alkaline, packed with phytochemicals and essential enzymes....greatfor assisting fat loss... EnjoyTo create the pulp shake you will need to use a blender and or juicer and save theprecious pulp! By utilizing the leftover pulp you are using the fibre that our bodiesneed to help lower cholesterol!Soluble fibre has been shown to help lower blood cholesterol and is definitely helpfulfor preventing digestive issues like constipation since it helps other food pass throughthe digestive tract more easily.There are many benefits for eating more fibre such as, weight loss, clear skin,healthy digestive systems and many more. Also the fibre in the pulp lowers the GI ofthe fruit in the pulp shake, so don’t worry about having too much.Cold or frozen, fresh, organic fruit and vegetables need to be used to create thehealthiest pulp shake. The coconut milk or cream needs to be cold for a thicker pulpshake. Also chill the blueberry juice.All ingredients need to be blended fast and very long.Use the pulse button if your blender has one, or stop and stir the ingredients to makesure all the pulp is well blended and very smooth. Add some of the juice to theblender if too thick.You will need to blend in batches if you are creating a large amount. If you are onlymaking the pulp shake for one, halve the amounts and if you follow the amountsbelow, it makes about 3 litres (10 large glasses).If you are using the pulp shake for reflux or gastritis, have one glass before eachmeal and another 2-3 glasses in-between meals.Do not have the pulp shake before you go to bed for the night.For weight loss have one shake before each meal and when ever you feel hungry. “No Cost & Low Cost Natural Weight Loss Tips & Hints” 2012 16 http://www.mannability.com
  17. 17. Instructions:Blend or juice beetroot, celery, cucumber, carrots, ginger & and hard fruits e.g.apples & save pulp. Place in blender, frozen fruit, salad greens, baby spinach, anysoft fruit e.g. peaches, coconut milk, blueberry juice, Ambrotose , Udo’s Oil & openthe capsules of GI-Pro® and sprinkle on top.Add the blueberry juice over the Ambrotose® GI-Pro® and any other powder you areusing such as OsoLean so that the products do not stick to the top as you blend.Blend everything together. If using juicer stir in the pulp and juice and then blend, ifthere is too much in the blender you may need to blend in batches then mixeverything together in a large container. Place in a glass jug and store in the fridge.Fruit1-2 frozen bananas, (cut into pieces and freeze in snap lock bag)400-500gms of frozen berries (blueberries and cherries are best)Choose 5 different fruit from the list below.Apple 1 onlyKiwifruit 1 onlyPear 1 onlyOrange 1 onlyCherries, Strawberries, Blueberries(Any berries can be used, in any amounts)2-3 each of the following = 1 fruitPeachesNectarinesPlumsApricotsThe below fruits are higher GIOnly use 1 cup in total from this sectionRock melonSmall pawpawPineappleMangos (cut up and freeze in snap lock bag)Vegetables1 beetroot3 celery sticks1 cup salad greens1 cup baby spinach1 cucumber2 carrots (3 small) only.2-5cms ginger optional*It is surprising to learn that green salad vegetables and herbs such as parsleyactually do taste good in the pulp shake. Also add3 GI-Pro®Ambrotose® (I use 3 teaspoons)2 tablespoons of Udo’s Oil1 cup Lakewood Blueberry Juice® (optional) or organic Blueberry Juice (optional)1 cup coconut milk or cream * 1 cup = 250mls) “No Cost & Low Cost Natural Weight Loss Tips & Hints” 2012 17 http://www.mannability.com
  18. 18. 11. Intelligent Supplementation to provide real food technologysolutions to being overfed and undernourished.With so many dietary supplement choices out there, how do you know which onesare right for you? Which product will make a positive difference in your life and in thelives of your family members?Mannatech’s dietary supplements employ Real Food Technology™ solutions. Usingthe basic goodness nature has to offer and combining it with the powerful technologyof science, we are able to offer nutrient-rich products.With each formulation, Mannatech searches the globe for the highest-quality, mostefficacious ingredients. They are chosen based on their ability to complement eachother.Filling the nutritional gap.In a world that is realizing that natural is better, Mannatech has pioneered Real FoodTechnology™ solutions. Our Real Food Technology™ solutions provide you withstandardized levels of natural and plant-sourced nutrients from food sources atnutritionally effective levels.We provide the best alternative to synthetic vitamins and mineral products andnutritionally deficient, so-called “super-juice” products.Ambrotose® complex combines the power of aloe vera with a revolutionaryprocessing method which isolates and stabilizes the beneficial aloe component.Combined with other natural food sources, this proprietary and patented technologyis clinically shown to increase immune support and improve brain power.*†Mannatech’s Ambrotose AO® capsules combine the innovative Ambrotose complexwith many additional natural ingredients such as green tea and grape skin extract—all known for their antioxidant and immune-support benefits.The PhytoMatrix® caplets offer food-sourced vitamins as well as plant-sourcedminerals by utilizing hydroponic growing techniques.PLUS™ caplets combine the power of Ambrotose complex with amino acids and wildyam extract, helping your body stay balanced.*Mannatech’s new Essential Source™ Omega-3 uses only the highest-quality fish oiland a proprietary two-step molecular distillation process. This ultra-pure fish oildelivers more than 1000 milligrams of health-benefiting EPA and DHA.Learn more about Real Food Technology.http://www.mannability.com/real-food-technologysm-solutions “No Cost & Low Cost Natural Weight Loss Tips & Hints” 2012 18 http://www.mannability.com
  19. 19. 12. How to eat FAST FOOD and live!How to avoid the bad stuff and eat a reasonably healthy meal on the rare occasionthat youre forced to eat fast food….As for drinks, avoid the soft drinks...theyre nothing but chemicals along with heavilyprocessed high fructose corn syrup that will surely end up as extra belly blubber.Water is always the best drink, but if you need something with flavor, tryunsweetened or lightly sweetened iced tea.At breakfast, the best choices are an egg, ham, and cheese on an English muffin (noton a croissant, which is full of nasty trans fats!), or one of those fruit & nut salads.At lunch or dinner, the best choices are a grilled chicken sandwich, a grilled chickensalad without croutons (again...croutons = more trans), or even just a plaincheeseburger.The main take-away point is that the nastiest stuff at these fast food joints are thesoft drinks and fries, and any other deep fried items.For any of you that have seen the movie "Super-Size Me", you saw how eating fastfood every day absolutely destroyed that guys health, but did you happen to noticethe one guy who was the king of eating big Macs (or some kind of burger)?I dont remember what kind of burger it was, but basically this guy has eaten thesefast food burgers almost every day of his life for the past 30 years or something likethat.Did you notice that he stated that he almost never eats the fries or soft drinks, eventhough he eats the burgers every day? And hes not necessarily overweight.Now Im not saying that fast-food burgers made with their refined white bread and lowquality beef and cheese are the healthiest thing, but the point is...its the fries and softdrinks that are the real health disaster.ALWAYS AVOID the soft drinks and anything deep-fried including French fries, hashbrowns, and anything breaded like chicken nuggets, chicken patties, or breaded fishburgers.These are all absolutely soaked in deadly trans fats from the industrial hydrogenatedvegetable oils they use to fry all of these items.So next time youre out at one of these places, remember these tips and choosesmart! “No Cost & Low Cost Natural Weight Loss Tips & Hints” 2012 19 http://www.mannability.com
  20. 20. In Conclusion…We trust that you have found some helpful tips and hints for your weight lossjourney… as we said at the beginning this really is a journey not an event.Everything we have mentioned here is either no cost or low cost; compared toprice you will pay in the long run…Knowledge is helpful but applied knowledge is powerful to bring change andresults.Speaking of results we cannot finish our hints & tips without telling you thatthe key to the shift that has happened in the weight loss journey of manypeople was when they added in OsoLean Powder with it’s advanced proteinpeptide technology to all of the above….http://www.mannatechosolean.com.au/Based on results I think we have found the missing ingredient that allowspeople to maintain their normal lifestyle, while taking onboard the hints andtips we have shared with you and seeing a way off the weight loss rollercoaster.Lenny and Lorraine Eagles0417426628CONTACT US: http://www.mannability.com/contact-us/PS. If you want to more fully explore everything that Mannatech has to offerthe check http://www.mannability.comPPS. You can also check for regular updates on our BlogPPPS. In case you are wondering ‘what is OsoLean Powder?’ Watch this.http://www.youtube.com/watch?v=5jf7jEG_dG4 “No Cost & Low Cost Natural Weight Loss Tips & Hints” 2012 20 http://www.mannability.com

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