REJUV 4 LIFE MEAL PLAN Joel Baumgartner, M.D.

Transcription

1 REJUV 4 LIFE MEAL PLAN Jel Baumgartner, M.D. Cngratulatins n taking yur first step n a new and pwerful health jurney! Making the cmmitment and fllwing the plan utlined fr yu by Rejuv Medical will be ne f the mst rewarding experiences yu ll engage in. Yur dedicatin and hard wrk, alng with the supprt f the team at Rejuv Medical, will bring yu priceless rewards: imprved quality f life, preventin f chrnic disease, and a cmpelling sense f self-wrth. T achieve ptimum health and btain the fit, healthy bdy yu desire, it will require a strng metablism. FAD diets and calrie restrictin are NOT the way t lse weight and keep it ff. T help yur bdy reach its highest metablic ptential, we will give yu what all the latest science and research has prven t get yu back int that strng, attractive bdy and get yu enjying life t the fullest. Prper nutritin is the first step in btaining yur health gals. The Rejuv 4 Life Meal Plan will give yu all the secrets yu need t achieve ttal bdy transfrmatin. Frm lsing excess fat t gaining lean muscle, it has all the key ingredients t make that transfrmatin ccur in yur bdy. The Rejuv 4 Life Meal Plan cnsists f three phases. Each phase is planned based n the bilgy and physilgy f ur bdies t create permanent metablic changes. It is nt a diet; it is a way f life. Nt nly is the Rejuv 4 Life Meal Plan a new way f eating, it is a new way f thinking. Yur specific eating plan is generated based n yur metablic and calrie needs. PHASE 1 will get yur metablism reset and burning t start the deep mbilizatin f fat stres and increase yur lean muscle. It will retrain yur taste palate t nt crave the sweet, calrie-rich and nutritinally empty fds. It is als designed t detxify the bdy and supprt the liver in cleansing it f the years f pr fd chices, bad fats, and chemical preservatives in prcessed fds. PHASE 1 typically lasts fr nly tw weeks, but can be fllwed fr up t fur weeks. Naturally, PHASE 1 is fllwed by PHASE 2 which allws mre types f fds t be eaten. Weight lss rates in PHASE 2 are nt as rapid as in PHASE 1, but that is nrmal with the reintrductin f excluded fds. PHASE 2 can be fllwed fr as lng as necessary t reach yur weight lss gal. Once yu hit yur weight r health gal, yu will enter the maintenance phase r PHASE 3. Yu can d it. Let us be yur guide as we are the fitness experts wh have yur greatest desires and mst beneficial utcmes in mind. With ur help yu can accmplish any gal yu wish t achieve. Have fun, eat well, and enjy the jurney! Let s get started! Page 1 Last updated: 1/13/16

2 7 KEY ELEMENTS TO SUPPORT A HEALTHY BODY COMPOSITION 1. Sleep Yu NEED t get 8 hurs f quality sleep. If yu are nt sleeping well, it is imprtant t be evaluated t check adrenal functin and ther medical issues that can lead t pr sleep and fatigue. During sleep the bdy will rebuild and repair while als releasing hrmnes that prmte lean muscle grwth and fat lss. Sleep deprivatin is directly related t besity and chrnic disease. 2. Nutritin With calrie deprivatin, muscle is brken dwn fr fuel. We need a cnstant supply f energy and prtein t avid muscle breakdwn. Stabilizing bld sugar levels is critical as high insulin spikes lead t weight strage. Three practices that stabilize bld sugar levels: 1. Meal intervals: eat a small healthy meal every 2-4 hurs (abut 6 meals a day) 2. Fllw the recmmended macrnutrient ratis unless therwise nted by the dietitian: Prtein 30% (imprtant fr lean muscle mass and metablism) Fat 30% (imprtant fr energy and hrmne prductin) Carbhydrate 40% (imprtant fr energy) 3. The general recmmendatin fr ttal calries per meal need t be fllwed t avid a spike in insulin and subsequent fat strage: calries fr females calries fr males It is imprtant t maintain stable bld sugar levels t allw the bdy t burn fat fr its energy and nt lean muscle. T d that, we need t eat fat, prtein, and carbhydrates at each meal; the fat and prtein slw carbhydrate digestin resulting in slwer glucse absrptin rates and lwer insulin spikes. We als need t eat the right amunt f calries based n metablic rate testing; calrie needs may differ frm the general recmmendatin abve. It s best nt t restrict calries, carbhydrates, r skip meals as this leads t muscle breakdwn and slwed metablism as the bdy enters survival mde and stres up any calries as fat. 3. Exercise Sme frm f exercise shuld be dne mst days f the week: 1. Weight training a. Increases lean muscle mass b. Increases metablism and fat burning c. Increases anablic hrmne release 2. Cardi training in the fat burning zne (HR arund bpm); can be dne with weight training 3. Balance/prpriceptin exercises increase jint awareness and decrease risk f falls 4. Stretching relaxes the bdy after a wrkut, reduces muscle stress, and increases jint range f mtin 4. Supplements Using the crrect supplements are imprtant t maintain strength and ptimize bdy and cellular functin. Page 2 Last updated: 1/13/16

3 5. Hrmnes Lab levels shuld be evaluated and results ptimized fr health and bdy cmpsitin. Hrmne balancing is a big part f creating health and harmny in the bdy. 6. Water Drink filtered water thrughut the day and befre meals. Drink at least ½ yur bdy weight in unces a day. 7. Stress Management Engage in yga, meditatin, time fr yurself, reading, taking a light walk, deep breathing, r anther dwn time activity that yu enjy. This shuld be dne mst days f the week. SET YOUR GOALS TO ACHIEVE SUCCESS T climb a muntain, yu must have a detailed strategy fr success. The same is true fr btaining health and sticking t yur exercise and meal plan. Health desn t just ccur because yu want it; it is a prduct f yur mapped ut systemized plan. Envisin yurself with psitive mental images with the lifestyle, mind, and bdy that yu desire. Imagine the rewards f yur wrk as yu hike, run, r ther adventures in a fit, disease-free bdy with a sharp innvative mind. Start by setting yur gals and engraining them int yur subcnscius. Ask yurself tw imprtant questins: 1. What are my gals? They may include weight lss, tning, reversing health cncerns, getting ff medicatin, etc. Set gals that are persnal t yur needs and will be realistic in achieving. 2. Why d I want it? Yur reasns might be t enjy life with yur spuse and kids, live lnger with a better quality f life, run a marathn, be a rle mdel t yur children, etc. Chse a gal that has deep persnal value and meaning. It shuld be a gal that will truly change yur and yur family s life fr the better. It needs t have cnvictin and evke an emtinal respnse that stirs yu t take actin and make change happen. Next, develp a plan t achieve the main gal by setting mini-gals that can be achieved in set perids f time. Yu can always make it t the next small step. D it ne step at a time. Set gals fr weekly, mnthly, and yearly success. Wrk with yur trainer t map these all ut. PERSONAL HEALTH AND FITNESS GOALS AND MINI-GOALS The meal plan is brken dwn int three phases t help maximize metablism changes and enhance fat lss and lean muscle gain. It is based n eating lw glycemic index fruits and vegetables and high quality lean meat. It is high in antixidants and increases repair and healing while enhancing immune and hrmnal functin. Meals are eaten every 2-4 hurs t maintain a high metablism. Page 3 Last updated: 1/13/16

4 OVERVIEW OF PHASES 1 3 PHASE 1 (14 days MINIMUM, 4 weeks maximum) gals shuld yield: 6-12 pund weight lss An apprximate 2-3 % decrease in bdy fat A lss f 4-6 inches in measurements Almst everyne will hit a pint where the weight lss plateaus r slws dwn. This is a nrmal phenmenn and yu can be encuraged t cntinue t plw n. Health and the bdy yu desire waits fr yu n the ther side. Once yu hit the weight where yur bdy seems t always set t, every 2 weeks yu shuld yield: 2-4 pund weight lss A 1-2 % decrease in bdy fat A lss f.5-1 inch in measurements Transitin t PHASE 2 at the end f the 2-4 week PHASE 1 perid. Cntinue n PHASE 2 until yu meet yur final gal fr health, weight, bdy fat, and measurements. Cngratulatins! Yu climbed a muntain. Nw enter PHASE 3 fr ptimum lifestyle maintenance! Remember, yu can re-enter PHASE 1 r 2 as needed t btain new health gals r t help yu get back t the state f health yu were previusly at. THE MEAL PLAN Let s start with PHASE 1. This phase has a very specific set f purpses t jump start yur jurney t health and wellness. Take this first step and dn t lk back. Yu can d it! PHASE 1 MEAL PLAN: fllw fr 2-4 weeks INDUCTION PHASE 1 GOALS: 1. Detxify the bdy; mbilize accumulated envirnmental and dietary txins. 2. Mbilize deep fat stres t be used as energy. 3. Increase the bdy s metablism s yu burn mre calries thrughut the day and night. 4. Stabilize bld sugars and decrease damaging insulin spikes. 5. Retrain the palate away frm sugar and refined carbhydrates. This will help enhance the subtleties f natural fd flavrs and decrease the cravings fr sweet fds and carbhydrates. 6. Decrease inflammatin in the bdy frm inflammatry fds. Page 4 Last updated: 1/13/16

5 OVERVIEW: 1. Eat high fiber fds t keep bld sugars steady and insulin lw t help prevent fat strage. 2. Drink lts f water! Drink ½ yur bdy weight in unces sipped thrughut the day. Water is vital t weight lss, cell hydratin, and ptimal functin. Use filtered (i.e. Brita filter) t take ut fluride and ther chemicals. 3. Eat vegetables and fruits. Refer t the list f acceptable fds. The higher the fiber cntent f the fd, the better fr decreasing insulin spikes and bld sugar levels. Mre nutritin will be cnsumed frm the fd if it is nt ver cked. Eat in a steamed r raw state and avid ver cking (biled, baked r fried). 4. Eat healthy lean meats (rganic and free range if pssible). Refer t the list f acceptable fds. Healthy meats are yur surce f amin acid fuel t stimulate muscle repair and develpment, and increase fat lss and lean muscle gained. Cnsuming frm smaller animals like chicken and fish mre ften than larger animals like beef will be helpful. Large animals tend t have large amunt f hrmnes in their meat and fat that can lead t weight gain. 5. Eggs (egg whites nly during inductin phase). Yu can als use Egg White Egg Beaters. 6. Avid stimulants like caffeinated tea, cffee, chclate, r cigarettes as these will increase carbhydrate absrptin rates f fds and increase insulin resistance. 7. D nt eat prcessed r packaged fds, but lw sugar prtein bars are acceptable as an nthe-g fd. 8. D nt eat fast fds. Quality fd rdered ut is acceptable if they meet the meal plan guidelines. 9. D nt eat r drink dairy. Dairy can be an inflammatry fd. It may have high animal hrmne cntent. Als, the lactse sugar will cause an insulin spike and weight gain. It als decreases yur thyrid hrmne and slws metablism. 10. Avid sugar f any variety, artificial sweeteners, r prducts cntaining them. Stevia in mderatin is k, but d nt ver sweeten fd as the gal is t decrease sweet cravings and retrain the taste palate t less sweet fds. Hney in mderatin is als k but remember hney has calries. Studies shw drinking artificially sweetened drinks leads t weight gain NOT weight lss. It is als imprtant t stay away frm fruit juices r sda. Eat whle fruits instead t get all the fiber, antixidants, and nutrients frm it the way nature intended. 11. D nt cnsume alchl. It slws dwn the metablism and has calries with n nutritinal value. 12. G rganic when yu can: Meats: rganic meats have fewer hrmnes and are higher in Omega-3 fats Fruits and veggies that yu eat with a skin such as apples, grapes, and berries. Herbicides and pesticides cannt be washed ff and will affect health and weight lss. Page 5 Last updated: 1/13/16

6 DIRTY DOZEN (EAT ORGANIC ONLY) Celery Peaches Strawberries Apples Blueberries Nectarines Bell Peppers Spinach Cherries Kale/Cllard Greens Ptates Grapes CLEAN 15 (OK TO EAT CONVENTIONALLY GROWN) Onins Avcad Sweet Crn Pineapple Sweet Peas Mangs Asparagus Kiwi Cabbage Eggplant Cantalupe Watermeln Grapefruit Sweet Ptat Hneydew Meln Page 6 Last updated: 1/13/16

7 Next, I always get the questin What else can I take t help with my weight lss? I have put tgether a list f sme f the tp supplements t take with research behind them t supprt lean muscle and fat lss. SUPPLEMENTS TO ENHANCE LEAN MUSCLE SUPPORT AND FAT LOSS: MULTIVITAMIN Liquid r capsule frm absrbed best. One a day. FIBER - 15 grams f a cmbined sluble/insluble fiber taken befre meals twice a day. As fiber passes thrugh ur intestines, it actually carries fat, chlesterl, and calries ut, preventing the bdy frm breaking dwn and absrbing sme f the fat and chlesterl we ingest. Fiber acts as a bulking agent, and prmtes quicker mvement f fd thrugh the digestive tract. Fiber decreases the sugar effect f carbhydrate fds and decreases the insulin spiking. This leads t less strage f fat; studies shw an extra 1-2 punds f weight lss a mnth just frm the extra fiber. Fiber als helps eliminate unneeded hrmnes and hrmne bi-prducts that can lead t weight gain. PERFECT PROTEIN Grams per pund f bdy weight thrughut the day and essential within an hur after wrkut. Prtein is the essential building blck t muscular grwth and recvery after a wrkut. Athletes and thse wrking ut have the highest prtein needs. The recmmended prtein is whey prtein with additinal amin acids t stimulate a natural release f Grwth Hrmne t maximize lean muscle gains and fat lss thrugh an increased metablism. TONALIN CLA (Cnjugated Linleic Acid) - 2 Capsules 3 times daily with meals. CLA is safe, well tlerated, and leads t lng-term reductin f bdy fat mass. One study shwed that the CLA grup (and nt the placeb grup) lst 6-8% f their bdy fat mass, while increasing lean bdy mass (muscle mass). CLA is particularly effective in reducing abdminal fat stres. It als increases insulin sensitivity which leads t less insulin release and less fat stred. GLUTAMINE 5000 mg daily. Helps with CHO cravings and heals the intestine and muscles. It prmtes Grwth Hrmne release t increase fat lss and increase lean muscle develpment. CHROMIUM (nt as piclinate) Helps increase insulin sensitivity and it is useful with weight lss, diabetes, and hypertensin. It als helps decrease carbhydrate (sugar) cravings. OMEGA grams daily. Omega-3 decreases chlesterl, is needed fr brain and nerve health and functin, and helps jints and muscles repair after exercise. Tip: Stre in freezer and take frzen t avid any after taste. BUFFERED VITAMIN C mg daily. Vitamin C is an imprtant antixidant which can bind exercise prduced free radicals, decreases histamine levels, and prvides sme anti-inflammatry actins. High dse supplementatin will imprve recvery time after wrkuts and strengthen the immune system. It als increases insulin sensitivity. D IU-nce a day. Mre if deficient n lab testing. At ptimal levels. vitamin D prmtes bne health, immune functin, energy and strength, md enhancement, immunity, and cancer preventin. PROBIOTICS AND DIGESTIVE ENZYMES are helpful when starting the higher prtein intake t help digestin and immune functin. Page 7 Last updated: 1/13/16

8 ADDITIONAL SUPPLEMENTS IF ALSO WORKING OUT WITH WEIGHT TRAINING TO ENHANCE RECOVERY *COENZYME- Q 10-1 capsule befre wrkut. CQ10 is used by the bdy t transfrm fd int adensine triphsphate (ATP), the energy n which the bdy runs. It is als an antixidant that will help in recvery after an intense wrkut. Statins, beta blckers, sme psych meds, metfrmin and ther medicatins will decrease levels in the bdy. It als stabilizes bld sugar levels and imprves circulatin. *MAGNESIUM 250 mg am and 500 mg pm Magnesium is essential fr muscle cntractin and relaxatin. With wrkuts and activity, the muscle becmes deficient and can lead t pain, cramping, and spasm. It is als needed t activate Vitamin D. *L-CARNITINE capsules twice daily. Carnitine is essential in the breakdwn f fats int energy, and results in significant imprvement in exercise tlerance. Please see the varius meal plans n Rejuv University r meet with the Rejuv Dietitian fr ideas, prtin size infrmatin, and balanced meals thrughut the day. PHASE 1 is a very healthy, clean way t live. The health benefits are immense and well-studied with this plan. If yu feel yu are nt getting enugh calries r feeling tired, then PHASE 2 is the next step after tw weeks t a mnth f PHASE 1. During PHASE 2, yu will intrduce sme whle grains and/r beans back int yur eating plan as well as mre prtein ptins frm eggs and cttage cheese. See the fllwing changes fr adding fds int PHASE 2. Yur meal schedule and frequency remains the same, but yu nw will have a wider variety f fds t chse frm. The avided fds (see list) d nt change. Page 8 Last updated: 1/13/16

9 PHASE 2 MEAL PLAN: fllw this plan until yu meet yur weight lss and health gals In PHASE 2, the majrity f carbhydrates will still cme frm fruits and vegetables t btain needed nutritin, but yu can add back limited amunts f previusly excluded carbhydrate fds. It s recmmended that each excluded fd grup be intrduced individually in ne week increments. The rder isn t imprtant fr mst f the grups except fr grains. Intrduce nn-gluten grains befre gluten grains. Adding fd grups in islatin f the thers allws yu the pprtunity t ntice hw yur bdy reacts t the fd type. Types f reactins t each grup are listed belw. This is an example f hw yu might reintrduce fds in PHASE 2: Week 1: Dairy and whle eggs (separately) Week 2: Nn-gluten grains Week 3: Gluten grains Week 4: Legumes and starchy vegetables Sme gd dairy fds t add back in include: Plain Nn-fat Greek Ygurt mixed with fruit if needed 1% r 2% Cttage Cheese (Daisy brand recmmended fr clean ingredients) Eggs (rganic and/r free range) If yu ntice gas r blating, r ther symptms f indigestin such as diarrhea, yu may have lactse intlerance. It s nt a life threatening cnditin, but it is uncmfrtable and can cmprmise absrptin f ther nutrients when chrnic diarrhea is present. The best slutin is t remve all dairy prducts frm yur diet. Other ptins include lactase supplements r cnsuming lactse-free dairy fds. Nn-gluten grains include: Quina Brwn Rice Steel Cut Oats Amaranth Buckwheat Millet Srghum Teff Wild Rice When intrducing gluten grains, intrduce wheat last but befre yu intrduce bread. Smetimes a persn has a wheat sensitivity, but nt a gluten sensitivity and it will be clearer if wheat is intrduced after barley r rye. And smetimes peple are sensitive t ther ingredients in bread and nt the wheat. Gluten grains include: Pearled Barley Malt Rye Wheat r wheat prducts (this list is nt all-inclusive; it s imprtant t read labels) Page 9 Last updated: 1/13/16

10 Enriched/bleached flur Whle wheat flur Durham wheat flur Graham flur Triticale Bulgar Kamut Semlina Spelt Wheat germ Wheat bran Breads r pasta made frm wheat r any wheat variatin Regardless f the type f grain yu chse t eat, yu can have ne serving a day fr breakfast r lunch (nt dinner). If yu are nt lsing weight at acceptable rate, stp this additinal fd first. Bread must be whle grain bread (Ezekiel bread, which is spruted grains, is the best type). If yu are wrking ut, yu can add an additinal whle grain bread r pasta serving prir t a wrkut. Add nly if yu need the energy t d an effective wrkut, therwise use a fruit serving prir t yur wrkut. Remember a serving f bread is ne slice and a serving f pasta is ½ cup. Again, if yu ntice any signs f discmfrt, indigestin, r ther side effects with grain cnsumptin, yu may have an intlerance, sensitivity, r smething mre serius such as Celiac Disease. If yu are experiencing ther side effects that are nt gastrintestinal related such as fatigue, headache, muscle aches, acne, etc., it culd als be a sign f smething mre serius. It s imprtant that yu d nt selfdiagnse! Cntinue t eat grains and/r gluten prducts until yu have test results fr. Visit yur dctr r dietitian immediately t determine a strategy fr accurate testing and dietary management. Yu can als add fds frm the beans and starchy vegetables grup: Legume Green beans Peanuts Peas Garbanz beans Black beans Starchy Vegetables Ptates Sweet ptates and yams Winter squash Page 10 Last updated: 1/13/16

11 PHASE 1 and 2 ALLOWED FOODS PROTEIN FRUITS VEGETABLES NUT(GOOD FATS) OILS(GOOD FATS) Lean beef Flank steak Tp sirlin steak Extra-lean hamburger (n mre than 7% fat, extra fat drained ff) Lndn bril Chuck steak Lean veal Unsalted Raw r dry rasted Organic (Limit nuts t 4 unces r less fr weight lss and Phase 1) In mderatin-4 tablespns r less a day fr weight lss (Use in salad dressings and cking as needed) Lean prk Prk lin Prk chps Chicken breast Turkey breast Game hen breasts Fish freshwater (walleye, nrthern, perch) Fish saltwater (salmn, tuna, cd) Shellfish Scallps Egg whites Venisn Other game meats Apple Aprict Avcad Banana Blackberries Blueberries Bysenberries Cantalupe Cherries Cranberries Gseberries Grapefruit Grapes Guava Meln Kiwi Lemn Lime Lychee Mang Nectarine Orange Papaya Passin fruit Peaches Pears Persimmn Pineapple Plums Pmegranate Raspberries Rhubarb Star fruit Strawberries Tangerine Watermeln Artichke Asparagus Beet greens Beets Bell peppers Brccli Brussels spruts Cabbage Carrts Cauliflwer Celery Cllards Cucumber Dandelin Eggplant Endive Green nins Kale Khlrabi Lettuce Mushrms Mustard greens Onins Parsley Parsnip Peppers (all kinds) Pumpkin Purslane Radish Rutabaga Seaweed Spinach Squash (summer) Swiss chard Tmatills Tmat Turnip greens Turnips Watercress Almnds Brazil nuts Cashews Chestnuts Hazelnuts (filberts) Macadamia nuts Pecans Pine nuts Pistachis Pumpkin seeds Sesame seeds Sunflwer seeds Walnuts NO peanuts Avcad Canla Flaxseed Olive Sesame Sunflwer Walnut Ccnut* *Ccnut il is a saturated fat and shuld be cnsumed within the saturated fat guidelines f less than 25% f ttal fat intake. Page 11 Last updated: 1/13/16

12 UNLIMITED FOODS and CONDIMENTS FOR TASTE: VINEGAR (plain withut sugar) MUSTARD HERBS AND SPICES (See Herbs and Spices supplement fr mre infrmatin) Yu can make yu wn ketchup using the fllwing recipe with NO sugar and NO salt: 4 z. tmat puree (can use 4 whle tmates and add all ingredients t a blender) 2-8 tbsp. vinegar Garlic pwder Onin pwder Cmbine all ingredients in a small bwl and add seasning t taste. Mix thrughly. Ketchup may be stred in a tightly cvered cntainer fr a few days in the refrigeratr. Anther great cndiment fr any f the fds yu desire is the Universal Marinade/Dressing: 1 part freshly squeezed lemn juice 1 part il (canla r live r flax seed) 1 part red r white drinking wine r vinegar 2 t 5 clves f garlic frm a hand press 1 tsp. grated ginger, cumin, r curry (t chice and taste) Use any cmbinatin f fruit juices r pureed tmates t change the flavr. Yu can add spice with chili pepper r grated jalapeñ pepper. Yu can use this as a salad dressing, tpping fr meats, marinade n meats, n vegetables, r hwever yu want delicius and tasty. GLYCEMIC INDEX CHART: Eating fd with high fiber and lw glycemic index will help maintain bld glucse cntrl. The fllwing fds are lwest in their categry and encuraged in their apprpriate phases. Fr a cmplete list f high, medium, and lw glycemic index fds, refer t the supplemental dcument. Fd List Rating Fd Glycemic Index Breads AVOID IN PHASE ONE AND SEE PHASE TWO APPROVED LIST Multi grain bread Lw 48 Whle grain Lw 50 Breakfast Cereals AVOID IN PHASE ONE AND SEE PHASE TWO APPROVED LIST Page 12 Last updated: 1/13/16

13 All-Bran Lw 42 Prridge, nn-instant Lw 49 Cereal Grains AVOID IN PHASE ONE AND SEE PHASE TWO APPROVED LIST Pearl barley Lw 25 Rye Lw 34 Wheat kernels Lw 41 Rice, brwn Medium 55 Fruits Cherries Lw 22 Apricts (dried) Lw 31 Apples Lw 38 Pears Lw 38 Oranges Lw 44 Grapes Lw 46 Kiwi fruit Lw 53 Pasta Spaghetti, prtein enriched Lw 27 Fettuccine Lw 32 Spaghetti, whle wheat Lw 37 Ravili, meat filled Lw 39 Page 13 Last updated: 1/13/16

14 Spaghetti, white Lw 41 Rt Crp AVOID IN PHASE ONE AND SEE PHASE TWO APPROVED LIST Carrts, cked Lw 39 Sweet ptat Lw 54 Ptat, biled Medium 56 Vegetables and Beans Asparagus Lw 15 Brccli Lw 15 Cauliflwer Lw 15 Celery Lw 15 Cucumber Lw 15 Green beans Lw 15 Lettuce, all varieties Lw 15 Peppers, all varieties Lw 15 Snw peas Lw 15 Spinach Lw 15 Yung summer squash Lw 15 Tmates Lw 15 Zucchini Lw 15 Chickpeas Lw 33 Black-eyed beans Lw 41 Page 14 Last updated: 1/13/16

15 PHASE 3 MEAL PLAN: fllw this plan frever, r until yu feel yu need t g back t PHASE 1 r 2. PHASE 3 is the maintenance phase f yur health jurney. Here yu have reached yur weight, chlesterl, bld sugar, and bdy habitus gals and yu want t maintain that achievement. Yu must cntinue t use the cntrl and principles f high fiber, nutrient dense fds alng with apprpriate meal size and frequency t maintain yur metablism and health. During this phase, yu need t cntinue t mnitr yur weight and bdy fat percentages t keep n track. Yu can add back an extra serving f whle grain, but cntinue t have larger prtins f vegetables and a few fruits. Yu may have ne r tw awareness meals each week where yu enjy a hamburger, sme pizza, r anther favrite fd. Engage all f yur senses when yu eat yur awareness meal; take yur time and savr each bite. T maintain yur gains, yu must return t yur healthy clean lifestyle after yu are finished with yur awareness meal t sustain hrmnal and metablism rder. With PHASE 3, yu can add back until yu find yurself gaining weight r bdy fat percentage. This is where yu can jump back int PHASE 1 r 2 in rder t reclaim yur health. Finally, here is a review and sme effective tips t becming a master f healthy eating: 1. Knw the 3 imprtant bld sugar stabilizatin principles: Eat a balanced meal every 2-4 hurs Maintain balanced nutrient ratis at every meal (prtein, fat and carbs) Cnsume the crrect amunt f calries at each meal (based n metablic rate testing) 2. Understand the imprtance f QUALITY fd: Less ingredients n the label means less prcessing and slwer digesting (less sugar spikes) Eat fd in a state clsest t its NATURAL state (less cked and refined) G fr higher FIBER fds (mre fiber slws digestin and less sugar spikes) Gal is arund grams a day Take 15 grams in a supplement frm twice a day with remainder frm fds Less SODIUM means higher QUALITY Sdium makes yu retain water leading t blating and weight gain A blated digestive system will nt wrk prperly leading t mre weight gain Limit t less than 2,000mg a day 3. Fllw Mealtime guidelines: 6:30am Meal 1: Breakfast- eat within ne hur f waking. If yu are nt hungry, try at least a half meal. The sner yu eat, the sner the metablism starts t wrk fr yu. 9:30am Meal 2: Midmrning meal 12:30pm Meal 3: Lunch 3:30pm Meal 4: Midafternn meal 6:30pm Meal 5: Dinner 9:30pm Meal 6: Bedtime- eat within ne hur f ging t bed t keep yur metablism firing thrugh the night. If yu are nt hungry, eat a meal with nly prtein and fat. Page 15 Last updated: 1/13/16

16 4. Eat befre bed: If yur bld sugar is stable and metablism firing, yu cannt stre fat. Yu will als get better sleep if yur bdy is nt calrie deficient during yur sleep cycles. It is gd t eat a full meal if yu are feeling hungry (healthy chices f curse). 5. Avid refined carbhydrates (pasta, bread, atmeal, cereals, rice): These fds are very brken dwn simple carbhydrates. Because they are quickly digested, they als cause a rapid bld sugar spike fllwed by a chaser f insulin trying t decrease the spike. As we knw, with an insulin spike cmes strage f fat and weight gain. 6. Fcus n cmplete PROTEIN surces with meals: Cmplete prteins have ALL the essential amin acids in them. Eating a cmplete prtein first in yur meal is the first step in bld sugar stability and thereafter weight lss. Peanuts and peanut butter are NOT a cmplete prtein and nt cunted as prtein. It can g twards yur fat needs nly. 7. If get cnstipated with yur higher cmplete prtein intake, take mre fiber and water: Yu can d up t an additinal 15 gram fiber supplement twice a day in additin t the fiber in yur diet. T much fiber t quickly can als make yu cnstipated. Start fiber slwly and wrk up t the recmmended amunt and always drink with plenty f water. Take digestive enzymes. Take prbitics. 8. Optimize Meal Order Eat yur prtein first. It leads t a slwer digestin rate f the entire meal. Eat yur fat secnd. Fat slws the acid release in the stmach and slws digestin. Eat yur carbs last. This will allw the ther nutrients t start digestin first which will release all the nutrients int the bld tgether and prevent bld-sugar spikes. 9. Design a MOBILE FOOD KIT Dn t miss a meal as it leads t sugar crashing and craving as well as slws metablism. Have ON-THE-GO meals ready. They take little time t prepare leaving NO EXCUSES. A few gd ideas include: Apple and nuts Prtein bars Turkey r beef jerky with fruit Prtein drink Greek ygurt Cttage cheese with nuts and fruit Lw sdium deli meat with fruit Edamame Hard-biled egg with fruit Page 16 Last updated: 1/13/16

17 10. Knw what yu can drink: Caffeine It will give yu an energy burst fllwed by an energy crash. It als increases sugar absrptin f all fds eaten which will lead t a higher insulin spike and fat strage in the end. If putting caffeine back int meal planning after PHASE 1 r 2: Limit t mrning hurs Take with fd Avid any high calrie (greater than 100 cals) drinks Factr calries int yur meal planning Sda N regular sda-they are all empty fat frming calries. Diet sda (preferably decaf) - take nly ccasinally s as t nt make yu crave mre sweet flavrs. Alchl If taken in excess, it will slw the metablism. It has a lt f calries withut any gd nutrient value. Avid at bedtime as it will cause an imbalance f yur healthy sleep cycle. Limit t a maximum f 2 r 3 drinks each week. Realize that if yu are nt getting the bdy changes yur desire, this MUST GO! 11. Use prtein bars, pwder, and drinks if needed. They are secnd chice t real QUALITY prtein fds. They are gd fr n-the-g and cnvenience reasns. Pick nes that have quality prtein and a balance f the ther nutrients. Use a pwder that is mstly prtein withut sugar and fat added. Use as a replacement a maximum f tw meals each day. Try t get the rest frm REAL surces. 12. Enjy a weekly OFF PLAN (awareness) meal This keeps yu sane with smething t lk frward t during yur week. It is imprtant t find a healthy balance with this meal. Eat cnsistently thrughut the day n yur awareness day; dn t stre up calries. Make sure it is an experience and wrth it. G slwly and enjy it fully t get the craving ut f yur system. Jump back in t the Rejuv 4 Life Meal Plan right after and eat a half meal within fur hurs t decrease the fat strage frm the awareness meal. Leave ut the carbhydrates n this half meal. Stay guilt free after yur awareness meal. Yu deserved it and yu are still 97% n track! This meal is nt required fr success. If yu have the self-cntrl and determinatin t stay clean the entire week that is great and yu may achieve yur results faster. Remember Rejuv is always there t supprt yu and keep yu n track fr success. Feel free t check ur website fr Rejuv 4 Life Nutritin Classes t help yu learn mre and better understand this prgram. Cheers t yur happiness and happy trails n yur jurney t fitness and health! Page 17 Last updated: 1/13/16