A sustainable path to weight management and better health. Your guide to FitChoice

Transcription

1 1 A sustainable path to weight management and better health Your guide to FitChoice

2 2 Contents Congratulations on starting your FitChoice journey... 3 Getting started with FitChoice... 4 FitChoice quick reference guide... 5 FitChoice Phase 1 Nutrition & Detox overview... 6 Systemic detoxification and cleansing using Neways products... 7 FitChoice Phase 1 Nutrition & Detox overview food list... 8 What s this about palms and fists?... 9 FitChoice Phase 2 Kick Start & Fat Loss overview Phase 2 product regime overview FitChoice Phase 2 Kick Start overview food list FitChoice Phase 2 Fat Loss overview food list FitChoice Phase 3 Maintenance overview Phase 3 product regime overview FitChoice Phase 3 Maintenance overview food list The right tools, support and community... 19

3 3 Congratulations on starting your FitChoice journey We are on the leading edge of a major paradigm shift with FitChoice. FitChoice is a revolutionary weight management program which helps you make intelligent choices that fit your own personal needs. FitChoice embraces the philosophy that strong is the new skinny a leaner frame with good muscle tone is the goal. Being healthy includes knowing the right products and foods for fat loss because we want to feel the way we do on FitChoice energised, vibrant, lean and youthful. This booklet is designed to highlight the basic information to get you started on the FitChoice program and help you set, and ultimately achieve your goals. There is so much more to FitChoice than simply a product range, but the products will play an important role in helping you to achieve those goals. Remember to stay in touch with the person who introduced you to FitChoice as they may provide extra advice and guidance.

4 4 Getting started with FitChoice There are three different phases to the FitChoice Program. All three phases are highly recommended; however once you have gone through each phase they can then be used separately to help with your ongoing weight management. The full program runs as follows: Phase 1 Nutrition & Detox (4 weeks) Phase 2 Kick Start * and Fat Loss (4 weeks) *(an intense 3 day phase to kick off the program) Phase 3 Maintenance (4 weeks) In general the FitChoice program is suitable for anyone both men and women who wants the confidence of a professional weight management plan with a nutritionally balanced diet, high quality nutritional supplements and exercise program. Always read the label. Use only as directed. This program is not recommended for use by children under 18, pregnant women, or people sensitive to caffeine. A healthy weight loss program should incorporate a balanced diet and regular exercise. Seek medical advice if taking other medications, and before beginning any new diet or exercise program, consult with your healthcare professional.

5 5 FitChoice quick reference guide Phase & Duration Products Food Lists and Meal Plans Support Products 1. Nutrition & Detox 4 weeks Phase 1 Pack Feroxin Orachel Plus Revenol Inflam-Eze Lacto-Flora Neways Green Qi Protectiver See page 8 or the FitChoice website for full details Purge 5iber 2. Kick Start & Fat Loss 4 weeks * Phase 2 Pack PPX x 2 (1 x Chocolate, 1 x Vanilla) PEP CBX DROP x 2 See page 12 or the FitChoice website for full details Feroxin Orachel Plus Revenol Chelamin Plus EFA Krill Lacto-Flora 5iber 3. Maintenance 4 weeks Phase 3 Pack SHAKE x 2 (1 x Chocolate, 1 x Vanilla) PEP CBX DROP x 2 See page 18 or the FitChoice website for full details Feroxin Orachel Plus Revenol Chelamin Plus EFA Krill Lacto-Flora 5iber * Times may vary. Based on an approximate 90 day program

6 6 FitChoice Phase 1 Nutrition & Detox overview Since the 1990s, there has been an upswing in the amount of research relating to the effect that many of the chemicals used in products and environments can have on the human body. For example, Endocrine Disrupting Chemicals (EDCs) or xenoestrogens/obesegens are regarded as an overlooked contributor to weight gain and inability to lose weight. Evidence indicates EDCs have the ability to disrupt the chemical balance within our bodies and interfere with the endocrine system responsible for controlling our metabolism, and which in turn influences our body composition and ability to manage our weight. FitChoice embraces the theory that it is not just what we eat and lack of exercise that impacts on our weight. With the increased awareness of the influences of environmental toxicity, we believe that one of the keys to sustained weight loss and good health is regular detoxification. There are a large number of symptoms that may benefit from a regular cleanse and detox. These include but are not limited to: weight gain, weight plateauing, lethargy, clouded or fuzzy thinking, bad breath, body odour, poor concentration, muscle aches and pains, chemical sensitivities, headaches and mood swings. It s simple Follow the FitChoice Phase 1 food lists, meal plan and recipes for a 4 week duration Adopt the recommended product regimen found in Phase 1 Pack

7 7 Phase 1 product regime overview Pack 1 Product(s) Function Dosage Inflam-Eze Purge 5iber Remove dysbiotic organisms and waste from the digestive system and flush waste via the kidneys Take 1 tablet with water, 3 times daily Take 2 tablets with morning meal and 1 tablet with evening meal every day for 25 days 2 scoops daily mixed with water in the morning and/or approximately 1 hour before dinner Lacto-Flora Neways Green Qi Feroxin Orachel Plus Protectiver Revenol Replenishing the gut flora with healthy bacteria Correct mineral and nutrient imbalance, regulate electrolyte losses, reduce oxidative stress and optimise liver function Dissolve both sachets in 100mL of water. Best taken away from meals. May be taken every 2nd day 1 heaped scoop daily mixed with water either mid-afternoon or approximately 1 hour before dinner Shake the bottle and add 10mL to water before meals. May also be added to food or protein shakes Take 1-3 tablets, 3 times daily with meals Take 1-2 tablets, 3 times daily Take 2 tablets twice daily for three days, then take 1 tablet twice daily 4 weeks later you should be feeling great, empowered and ready to shift some serious kilos! Always read the label. Use only as directed. If symptoms persist, consult with your healthcare professional

8 8 Recommended protein meals Recommended vegetables Phase 1 Nutrition & Detox food list Recommended protein snacks Fruit Nuts & seeds (optional snack) Condiments & cooking oils 1 palm per meal 2-3 fists or cups per meal ½ palm per snack 1 cup per day* 1 teaspoon Breads, rice, pasta Sweeteners PPX (full serve) Beef Chicken Duck Eggs (2) Kangaroo Lamb Mussels Oysters Pork (inc. nitrite free cured meats e.g. ham, bacon) Prawns Rabbit Salmon smoked* Scallops Tempeh (GM Free) (250g-300g can be consumed per day) Tofu (GM Free) (250g-300g can be consumed per day) Veal White fish *check label for hidden sugars Alfalfa sprouts Asian greens Asparagus Baby spinach Bamboo shoots Bean sprouts Bok choy Broccoli Broccolini Brussels sprouts Cabbage Capsicum Cauliflower Celery Chard Cucumber Eggplant Endive Fennel Garlic Kale Kohrabi Leek Lettuce (all types) Mushroom Okra Olives Onions Radicchio Radish Rocket Sea vegetables (kelp, kombu, wakame, arame) Snow peas Spinach Sprouts Squash Tomato Water chestnut Watercress Zucchini ½ palm from protein meals BAR Choc Fudge or Yoghurt Goji (½ serve) PPX (½ serve) Boiled egg (1) Cottage cheese (low fat) Haloumi Hard cheese (low fat) Quark (low fat German style) Salmon smoked* Sardines** Tuna** *check label for hidden sugars **small can in spring water Apples Apricots Blackberries Blueberries Cherries Figs (fresh) Grapefruit Guava Honeydew melon Kiwi fruit Lemons Limes Mulberries Nectarines Passionfruit Strawberries *if consuming 1 cup of fruit replace one of the 3 cups of vegetables with the fruit Organic and GM free produce recommended Almonds Brazil nuts Coconut meat Flax/Linseeds Hazelnuts Macadamia nuts Pecans Pepitas Pine nuts Pistachios Sesame seeds Sunflower seeds Walnuts All herbs & spices Coconut oil* Macadamia oil* Olive oil* Sesame oil* Soy sauce** Walnut oil* *Organic cold pressed oils preferable **preferably low sodium and gluten free Dairy Organic milk 1 serve = 1 cup Organic unsweetened soy milk 1 serve = 1 cup Cheese (low fat) (inc. paneer) ½ palm size Natural yoghurt 1 serve = small carton Bread (essene, spelt, multigrain, wholemeal, rye)* Cereals (bran, muesli, whole oats, wholegrain)** Pasta / noodles (low-carbohydrate, spelt, wholemeal)*** Rice / grains (barley, basmati, brown, cous cous)**** *2 slices per day **½ 1 cup per day ***½ cup cooked per day ****½ cup cooked per day Sweets Fresh fruit Fruit sorbet* Frozen berries* Frozen yoghurt* Stewed fruit* Quark (low fat) *no added sugar Stevia Xylitol Beverages Chamomile tea Dandelion tea Ginger tea Green tea Liquorice tea Mineral / soda water Peppermint tea Tulsi tea Water* *can be flavoured with fresh lemon, lime or grated ginger

9 9 What s this about palms and fists? Throughout the food lists you ll see measurements of palms, ½ palms and fists. With FitChoice there s no need to worry too much about exact measures, as you have a very useful guide to portion control right at hand! Palm sizes and fists can help you to instantly measure the foods you eat. Remember, because the FitChoice program is personalised to your needs, actual amount are based on your body size! 1 palm size equals approximately 100 grams of a protein food; however the amount is unique to the individual. ½ palm size equals approximately 50 grams of protein foods for snacks. 3 fists equal approximately 3 cups of vegetables, depending on the size of your fist. GREAT TASTING GUILT FREE TREATS! FitChoice BARs are a deliciously tasting, healthy, clean, convenient to use, high in protein, low in carbohydrate snack. Suitable for everyday use as either a snack in between meals on the FitChoice program (½ bar for each snack); or if not on the program, a full bar as a snack once a day. They are an excellent source of pea protein for lean muscle mass, tissue building and repair and are high in fibre to keep you feeling great. They are free from GMOs, artificial flavours, colours and yeast. BAR Choc Fudge contains 15.6 grams of protein and only 2.2 grams of carbohydrates. It is a perfect snack or treat for those on all 3 FitChoice Phases. BAR Yoghurt Goji is a yogurt coated, high protein, high fibre, super fruit boost bar that is a perfect for those on FitChoice Phases 1 and 3.

10 10 FitChoice Phase 2 Kick Start & Fat Loss overview Phase 2 of the FitChoice program focuses on actual fat loss. Suitable for people suffering from carbohydrate cravings, blood sugar imbalance resistance and metabolic problems. This phase of the program encourages the body to use stored fat for its fuel source while preserving muscle mass. Step 1 Kick Start The first 3 days of the Phase 2 Kick Start & Fat Loss stage process are crucial to your success! This is where you really get off the blood sugar roller coaster and get your appetite under control and start burning fat. During these three days you will quickly become a fat burning body rather than a fat storage body. Kick Start consists of 3 days of protein only: we recommend that the days to do this are Monday, Tuesday and Wednesday. Basically you can eat anything rich in protein, for example: lean meat and fish, as well as soy, tofu, tempeh and lean protein powders like PPX in Chocolate or Vanilla. It s easy just follow these simple rules for 3 days: 3 meals per day 1 dessert spoon of protein rich dips and spreads are allowed for breakfast, lunch and dinner for flavour during Kick Start Do not consume fruit, vegetables, dried fruit, carbohydrates, grains or nuts during the first three days of Phase 2 Continue with your usual exercise routine if you don t have an established exercise routine get moving! See website for further information on exercise Drink 2 litres of pure water daily: aim for 1 litre in-between breakfast and lunch, and 1 litre in-between lunch and dinner 1 palm sized portion of a protein food from the Kick Start Food List with every meal. This will equal from roughly 100g for a woman and up to 150g for men. Remember because the FitChoice program is personalised to your needs, the amount is based on your body size! See page 9 for portion sizes 2-3 snacks containing a ½ palm of a protein food from the Kick Start Food List

11 11 Phase 2 product regime overview Products Function Dosage PPX Chocolate or Vanilla flavour Pea protein powder formulated specifically for fat loss 1-2 shakes per day. Best taken morning and noon CBX Carb blocker with hibiscus Promotes a feeling of fullness. Helps to balance caloric intake from starch and carbohydrate rich meals Decreases complex carbohydrate absorption Take 3 capsules once daily with a meal Best taken 15 minutes before dinner or the largest meal of the day PEP Thermogenic formula DROP Balancing drops Enhances energy expenditure Increases metabolic rate Enhances lipolysis and fat oxidation Helps to reduce appetite Assists in maintaining blood sugar balance in healthy individuals Reduces cravings for carbohydrates Rich in polyphenols and antioxidants Aids digestion 1 capsule three times daily with food Best taken before exercise 1mL three times daily in a glass of water Kick Start is easy, just follow the simple rules for 3 days! Always read the label. Use only as directed. If symptoms persist, consult with your healthcare professional

12 12 Phase 2 Kick Start 3 Day food list Recommended protein meals Recommended protein snacks Condiments Beverages 1 palm per meal ½ palm per snack 1 teaspoon PPX (full serve) Beef* Chicken* Duck* Egg (2) Kangaroo Kippers (smoked in brine) Lamb* Oily fish Pork* (inc. nitrite free cured meats e.g. ham, bacon) Tuna (steak or canned in spring water) Turkey* Veal Venison White fish * Lean cuts only **check label for hidden sugars ½ palm from protein meals BAR Choc Fudge (½ serve) PPX (½ serve) Cottage cheese (low fat) Egg (1) Haloumi Hard Cheese (low fat) Quark (low fat German style) Black pepper FitChoice dressing* (1 drst spoon) Fresh lemon juice Fresh lime juice Himalayan salt Hummus** (1 drst spoon) Rice vinegar Soy sauce*** Shoyu Wholegrain mustard**** *see FitChoice recipes **preferably homemade. See FitChoice recipes Chamomile tea Dandelion tea Ginger tea Green tea Liquorice tea Mineral / soda water Peppermint tea Tulsi tea Water* *can be flavoured with fresh lemon, lime or grated ginger Prawns ***preferably low sodium and gluten free Rabbit ****check label for hidden sugars Salmon (steak or canned in spring water) Salmon smoked** Scallops Tempeh (GM free) Tofu (GM free) Organic and GM free produce recommended

13 Step 2 Fat Loss The remainder of Phase 2, the fat loss stage, is when your body will start to change as a result of burning fat, controlling your food cravings and stabilising blood sugar levels. The diet plan will start to become a habit, making it easier to follow. With food cravings gone and fat burning increased, the program will really start to pay dividends. During this stage you will continue to feel greater mental clarity and enjoy an increase in energy. Each day eat the following: 1 x PPX as a shake with water or non-sweetened soy milk either morning or noon (optional to add 1 scoop of Neways 5iber) 2 x low GI, protein based meals which include: 1 palm sized portion of a protein food from the Fat Loss Food List with every meal. This is roughly 100g for women and up to 150g for men. Remember, because the FitChoice program is personalised to your needs, the amount is based on your body size! 2-3 cups of vegetables with at least 2 meals a day 1 cup of fruit from the Fat Loss Food List daily is optional, but must replace 1 fist or cup of vegetables 2-3 snacks which include: ½ palm of a protein food from the recommended protein snacks list or the nuts and seeds list (nuts and seeds are an optional protein snack however they also are high in calories, so limit your intake to no more than 3 snacks containing nuts and seeds per week). BEFORE I have lost 26 kg in 15 weeks! AFTER Initially I lost over 12 kg in 12 weeks! I felt lethargic, old and sore carrying the extra weight. I decided to try FitChoice after many years of trying other programs. Even extreme exercise did not remove it like 20 years ago when I was body building. Realising that better health and wellbeing will increase the amount of years in my life, and I am able to help people to achieve the same results as me. Having completed the detox program in Phase 1 I have seen dramatic results. The major cause of the increased weight was bad eating patterns. Because FitChoice is an all over system, I have been able to change my eating patterns which have helped with this weight loss. I did body building back in 1983, attended the Queensland titles and got a good ranking and I would love to achieve that again, and with FitChoice I think I have the best opportunity to do it at my age. Peter Rae, QLD 13

14 14 Phase 2 Fat Loss food list Recommended protein meals Recommended vegetables Recommended protein snacks Fruit Nuts & seeds Condiments & cooking oils 1 palm per meal 2-3 fists or cups per meal ½ palm per snack 1 cup per day* 1 teaspoon Sweeteners PPX (full serve) Beef Cheese (low fat) Chicken Duck Eggs (2) Kangaroo Lamb Mussels Oysters Pork (inc. nitrite free cured meats e.g. ham, bacon) Prawns Salmon smoked* Scallops Squid Tempeh (GM Free) (250g-300g can be consumed per day) Tofu (GM Free) (250g-300g can be consumed per day) Turkey** Veal White fish *check label for hidden sugars **lean cuts only Alfalfa sprouts Asian greens Asparagus Baby spinach Bamboo shoots Bean sprouts Bok choy Broccoli Broccolini Brussels sprouts Cabbage Capsicum Cauliflower Celery Chard Coleslaw (raw only) Cucumber Eggplant Endive Fennel Garlic Kale Kohrabi Leek Lettuce (all types) Mushroom Okra Olives Onions Radicchio Radish Rocket Sea vegetables (kelp, kombu, wakame, arame) Snow peas Spinach Sprouts Squash Tomato Water chestnut Watercress Zucchini ½ palm from protein meals BAR Choc Fudge (½ serve) PPX (½ serve) Boiled egg (1) Hard cheese (low fat) Quark (low fat German style) Sardines* Tuna* *small can in spring water Apples Apricots Blackberries Blueberries Cherries Figs (fresh) Grapefruit Guava Honeydew melon Kiwi fruit Lemons Limes Mulberries Nectarines Passionfruit Strawberries *if consuming 1 cup of fruit replace one of the 3 cups of vegetables with the fruit Almonds Brazil nuts Coconut meat Flax/Linseeds Hazelnuts Macadamia nuts Pecans Pepitas Pine nuts Pistachios Sesame seeds Sunflower seeds Walnuts All herbs & spices Coconut oil* Macadamia oil* Olive oil* Sesame oil* Soy sauce** Walnut oil* *Organic cold pressed oils preferable **preferably low sodium and gluten free Stevia Xylitol Beverages Chamomile tea Dandelion tea Ginger tea Green tea Liquorice tea Mineral / soda water Peppermint tea Tulsi tea Water* *can be flavoured with fresh lemon, lime or grated ginger Organic and GM free produce recommended

15 15 FitChoice Phase 3 Maintenance overview Congratulations! At this stage you have either reached your goal weight or are taking a well-earned respite as you prepare to revisit Phase 2 to continue your journey towards achieving your goal weight. Phase 3 of the FitChoice program is called Maintenance for the very simple reason that it is designed to keep you at your current weight. By now, you ve been provided with products, tools and knowledge which will enable you to understand what foods are essential for health and body composition so even if you do put on a little bit of weight while on holiday or over the festive season you will have the knowledge of how to go back to Phase 2 and shift that weight again. It is here that you can now enjoy the freedom of having more variety in your diet remember to keep an eye on what you eat and how much of it you eat. Phase 3 of the FitChoice program contains a general healthy eating plan suitable for the entire family.

16 16 Phase 3 product regime overview Products Function Dosage FitChoice SHAKE Chocolate & Vanilla Meal replacement formulated specifically for weight maintenance 1-2 shakes per day. Best taken morning and noon CBX Carb blocker with hibiscus Promotes a feeling of fullness. Helps to balance caloric intake from starch and carbohydrate rich meals Decreases complex carbohydrate absorption Take 3 capsules once daily with a meal Best taken 15 minutes before dinner or the meal that has the largest serving of starchy carbs such as bread, pasta and rice PEP Thermogenic formula Enhances energy expenditure Increases metabolic rate Enhances lipolysis and fat oxidation Helps to reduce appetite 1 capsule three times daily with food Best taken before exercise DROP Balancing drops Assists in maintaining blood sugar balance in healthy individuals Reduces cravings for carbohydrates Rich in polyphenols and antioxidants Aids digestion 1mL three times daily in a glass of water Always read the label. Use only as directed. If symptoms persist, consult with your health care professional

17 17 Each day eat the following: 1 x FitChoice SHAKE with water for breakfast or lunch 2 x main meals which include: Lean protein as shown in the Phase 3 Maintenance Food List: Protein requires more energy to break down than fats or carbohydrates, so eat a protein rich food with every meal and snack. Protein rich foods include chicken, turkey, lamb, fish and eggs. Non meat sources include dairy. Vegan sources are tofu or tempeh and legumes like soy, chickpeas, beans and lentils. For more, see the FitChoice Food Lists. The size and thickness of your palm guidelines still applies main meals eat a palm size of a protein rich food, with snacks eat ½ palm size. Low GI vegetables and fruits as shown in the Phase 3 Maintenance Food List: Vegetables are a good source of carbohydrates. Eat the equivalent of 3-4 fists of vegetables with at least 2 meals per day. Limit breads, pastas and rice: eat no more than a serve a day, and only if desired. One cup of fruit is also suggested, but is optional and can be exchanged for vegetables if desired. 2-3 Snacks as shown in the Phase 3 Maintenance Food List: Snacks keep you feeling full and your metabolism high. Eat every 3 hours during the day: breakfast lunch and dinner, and snack in between. Phase 3 snacks are a combination of both protein and carbohydrate however if you d prefer to only have protein please do so. The essential rule is to have 50g or ½ palm size of a protein-rich food with every snack, and a whole palm size with meals. For more, see the FitChoice Food Lists. I feel energised, activated, ambitious and alive. The FitChoice Program has radically changed my whole approach to weight management. It has given me a dramatically new perspective plus greater clarity, focus, hope and ambition all round. Oh... and I ve also lost almost a stone of blubber. The whole FitChoice package brings everything together into a system that simplifies the transition from theory to practice. Everything is provided. You find out why you eat the way you do. You come to understand yourself. You get the tools, resources and products to make real and lasting change. You get results, measurable results. Above all, you get the whole of Neways behind you, with everything that implies great products, healthy lifestyle, proven track record, promising future, like-minded people and lots and lots and lots of backup and support. So, for me, FitChoice has brought about a major transformation in my attitude towards my body, my mind, my self and, indeed, my whole life. I feel energised, activated, ambitious and alive. And now I have to go and buy some new trousers, ones with a smaller waist! Martin Preston BEFORE AFTER

18 18 Recommended protein meals Recommended vegetables Phase 3 Maintenance food list Recommended protein snack Fruit Nuts & seeds (optional snack) Condiments & cooking oils 1 palm per meal 2-3 fists or cups per meal ½ palm per snack 1 cup per day* 1 teaspoon Breads, rice, pasta Sweeteners PPX (full serve) Beef Chicken Duck Eggs (2) Kangaroo Lamb Mussels Oysters Pork (inc. nitrite free cured meats e.g. ham, bacon) Prawns Salmon smoked* Scallops Tempeh (GM Free) (250g-300g can be consumed per day) Tofu (GM Free) (250g-300g can be consumed per day) Veal White fish *check label for hidden sugars Alfalfa sprouts Asian greens Asparagus Baby spinach Bamboo shoots Bean sprouts Bok choy Broccoli Broccolini Brussels sprouts Cabbage Capsicum Cauliflower Celery Chard Cucumber Eggplant Endive Fennel Garlic Kale Kohrabi Leek Lettuce (all types) Mushroom Okra Olives Onions Radicchio Radish Rocket Sea vegetables (kelp, kombu, wakame, arame) Snow peas Spinach Sprouts Squash Tomato Water chestnut Watercress Zucchini ½ palm from protein meals BAR Choc Fudge or Yoghurt Goji (½ serve) PPX (½ serve) Boiled egg (1) Cottage cheese (low fat) Haloumi Hard cheese (low fat) Quark (low fat German style) Salmon smoked* Sardines** Tuna** *check label for hidden sugars **small can in spring water Apples Apricots Blackberries Blueberries Cherries Figs (fresh) Grapefruit Guava Honeydew melon Kiwi fruit Lemons Limes Mulberries Nectarines Passionfruit Strawberries *if consuming 1 cup of fruit replace one of the 3 cups of vegetables with the fruit Almonds Brazil nuts Coconut meat Flax/Linseeds Hazelnuts Macadamia nuts Pecans Pepitas Pine nuts Pistachios Sesame seeds Sunflower seeds Walnuts All herbs & spices Coconut oil* Macadamia oil* Olive oil* Sesame oil* Soy sauce** Walnut oil* *Organic cold pressed oils preferable **preferably low sodium and gluten free Dairy Cheese (low fat) (inc. paneer) ½ palm size Natural yoghurt 1 serve = small carton Organic milk 1 serve = 1 cup Organic unsweetened soy milk 1 serve = 1 cup Bread (essene, spelt, multigrain, wholemeal, rye)* Cereals (bran, muesli, whole oats, wholegrain)** Pasta / noodles (low-carbohydrate, spelt, wholemeal)*** Rice / grains (barley, basmati, brown, cous cous)**** *2 slices per day **½ 1 cup per day ***½ cup cooked per day ****½ cup cooked per day Sweets Fresh fruit Fruit sorbet* Frozen berries* Frozen yoghurt* Stewed fruit* Quark (low fat) *no added sugar Stevia Xylitol Beverages Chamomile tea Dandelion tea Ginger tea Green tea Liquorice tea Mineral / soda water Peppermint tea Tulsi tea Water* *can be flavoured with fresh lemon, lime or grated ginger Organic and GM free produce recommended

19 19 The right program comes with the right tools, support and community Now that you ve made the commitment to adopt a healthier approach to eating, exercise and weight management; make sure you obtain all the information, tools and support you need to achieve your goals online at fitchoice.neways.com.au Comprehensive product information, food lists, menu plans and recipes Create your profile and keep an online journal to track your progress Share your story via social media Unlock achievements FitChoice success stories from around the globe Create a team for one-on-one support Expanded information, FAQs plus hints & tips Community forum Videos and downloadable resources

20 With over 25 years of experience in product development, FitChoice is brought to you by Neways. Working together with experts in the fields of exercise, nutrition and psychology has resulted in an enjoyable and personalised approach to a serious subject the role of weight management in health, fitness and wellbeing. FitChoice can help you to look and feel great. When you take control with the FitChoice program the results can be as impressive as you want them to be. For more information contact NEWAYS INTERNATIONAL (AUSTRALIA) PTY LTD ABN neways.com.au Level 1, 200 East Terrace, Adelaide, SA 5000 Telephone: Facsimile: Item Code /14 ALL RIGHTS RESERVED