Food Groups. The Food Management Plan encourages consumption of a variety of foods from the major food groups in the ideal balance to provide your body with the necessary nutrition for maintaining a healthy lifestyle. You must enjoy what you eat in order to maintain any long -term weight loss. Our program is a straightforward approach and follows a simple selection process in meal planning. You can select a variety of foods from the following food groups daily. Just keep track of the number of servings you have had each day from each category until the last meal is over. Follow each category tip and you will be well on your way to a leaner, firmer you.

1. BREAD, CEREAL, RICE & PASTA (6 - 11 SERVINGS)
This group is a good source of complex carbohydrates. Complex carbohydrates supply your body with the necessary fuel for sustained energy levels throughout the day. Carbohydrates also provide a rich source of dietary fiber and should be consumed at 20-30 grams daily for good health. Good choices include non-sugar cereal, oatmeal, bran muffins, bagels, whole grain breads, enriched breads, pasta, potatoes, and rice.

2. MEAT, POULTRY, FISH, DRY BEANS, EGGS & NUTS (2 - 3 SERVINGS)
This group provides the vital protein that is necessary for maintaining good muscle tone. Protein is also a necessary component of every cell in our body. The problem with protein is that much of the protein we eat is also high in fat. Choose low fat protein in small to medium proportions. Ideal protein sources are legumes, beans, lentils, fish, low fat cottage cheese, egg whites, skinless poultry, and lean red meat. Remember to always trim excess fat before preparing meat and remove skin from poultry.

3. MILK, YOGURT & CHEESE GROUP (2 - 3 SERVINGS)
Dairy foods are important in your daily diet because they are rich in calcium. Calcium is important to our bones and teeth. Try to replace high fat dairy products with low fat or non-fat dairy products. The following are examples of substituting low fat dairy products:

INSTEAD OF USE
Whole Milk Skim or Low fat milk
Ice Cream Non-fat Yogurt or Sherbet
Sour Cream Low fat or Skim milk
Cream Cheese Low Fat Cottage Cheese
Butter on Bread Jam or Jelly
High Fat Cheeses Low Fat Cheeses

4. FATS, OILS, SWEETS (USE SPARINGLY)
This group sits atop the food guide pyramid for good reason. Limiting the use of fats, oils, and sweets is essential to reducing overall body fat.

MEAL PLANNING

The Food Management Plan helps you enjoy eating without calorie counting or strict diet guidelines. The key to success is moderation in a few specific food groups. By writing down what you are eating daily, including snacks, you will quickly learn what food groups you are over indulging in and what food groups you are lacking in.

By committing to the next 6 weeks of meal recording, you will learn what foods fall into what groups. By becoming aware of your problem area you will quickly be on your way to eating healthier and learning to enjoy what you eat while maintaining a leaner, firmer body. Follow this one simple rule - eat within the guidelines of each food group. For example, if you consume all of one food group between breakfast, lunch, and two snacks, avoid that food group at dinner. The key is to consistently eat a variety of foods that will provide you with all the necessary nutrients daily

DRINK 6 TO 8 GLASSES OF WATER DAILY. Water plays an important role in helping your body flush toxins throughout the day. You should drink a glass of water before and after each meal. You will be surprised at the positive effect water will have on your weight loss.

AVOID TOO MUCH FAT, SATURATED FAT, AND CHOLESTEROL. Although fat plays an important part in protecting our internal organs, forming cell membranes, and insulating our body, too much fat and cholesterol in our diet has been associated with many forms of cancer as well as heart disease. The Food Management Plan includes fat in your meal planning, but tries to limit your daily fat intake to no more than 30% of your total fat consumption. One simple way to control fat intake is by reading the labels on foods and limiting total fat to no more than 30 grams a day. Avoid eating saturated fats such as red meat, dairy products, hard cheeses, whole milk and whole milk products, eggs, coconut and palm oil. Instead, pick leaner cuts of meat, drink skim instead of whole milk, use herbs and spices for seasoning instead of butter and oil.

EAT FOODS WITH ADEQUATE STARCH AND FIBER. Most experts agree that we are not getting enough starch and fiber in our diets. A high fiber diet may reduce the risk of colon and rectal cancer. The Food Management Plan recommends eating more fruits, vegetables, potatoes, breads, cereals, dry peas, and beans. Instead of eating foods high in fat or sugar, substitute starchy foods for snacks. Fiber will also help to alleviate hunger. You should be consuming 20 -35 grams of fiber daily.

AVOID TOO MUCH SUGAR. Foods that are high in sugar are often high in fat and calories. Though sugar does provide a quick energy boost for athletes, excess sugar for those of us who are less active easily converts to fat. Try to replace the quick fixes of sugar treats with a fruity snack. Avoid cereals that are cooked in oils and coated with sugar. Look for low sugar cereals such as oatmeal, bran flakes, and shredded wheat. Use artificial sweeteners instead of sugar. One tablespoon of sugar contains 16 calories vs. 1 or 2 calories of artificial sweeteners. Some people, such as pregnant women and young children, should avoid certain sugar substitutes.

AVOID TOO MUCH SODIUM. Sodium has long been linked to high blood pressure. This is especially true for those who have had a family history of high blood pressure. Try flavoring your foods with herbs, spices, and lemon juice instead of coating it with salt. Taste your food before salting it and limit the use of table salt when eating.

ALCOHOLIC BEVERAGES. Drinking too much has been associated with many health problems. Alcoholic drinks are high in calories and have no nutritional value. Even if you are a moderate drinker you should cut consumption of these empty calories if you want to lose weight.

WALK OFF THE FAT

Exercise plays a major role in the success of any long tern weight program. Walking three to five times a week will improve your overall cardiovascular health. Walking will also relieve stress and improve both mental and physical vigor. Other positive effects you can expect from walking are a reduction in overall body fat, increased energy, and better muscle tone in the legs and buttocks. Though walking will burn calories immediately, it takes approximately 20 minutes for aerobic activities to begin burning fat. If you are just beginning a walking program, you should start at a slower pace and gradually work your way up to 20 - 30 minute walks. As your stamina improves, you can work toward a more advance program of walks up to one hour. As you reach advanced levels of walking your speed and stamina will increase, allowing you to burn more and more calories. When beginning any exercise program, you should warm up properly with stretching exercises and cool down at the end of your workout with post workout stretches. Another part of any aerobic activity is to maintain a constant check on your heart rate. A good goal is to work up covering a mile in about 15 minutes, which works out to a speed of 4 mph. At this rate you will burn approximately 365 calories an hour. As you work to increase your speed and distance you will also increase your calorie burn. For example, if you increase your speed by 1 mph you will increase your calorie burn by 220 calories an hour.

It is important to warm up before walking to reduce the risk of injury. You should walk at a comfortable pace for the first 5 to 10 minutes and then increase your speed until gradually you reach a good target heart rate. You should not be walking at a pace where you are gasping for air. The biggest mistake you can make with walking is to walk too fast. Tips while walking include keeping your chin up and focusing straight ahead, stride naturally, and work your arms by bending them at a right angle and allowing them to swing with your stride. Remember, the only thing you have to do is WALK!!!

INCREASE LEAN MUSCLE FOR A HIGHER METABOLISM. If you want to really turn the Energy and Weight Loss Program into a real fat burning program then all you have to do is add 2 to 3 days of weight training a week for maximum results. Most diet programs in the past have focused on losing pounds and not burning fat. By incorporating weight training into your program you will further increase lean muscle and your body's ability to burn fat. See your local health club professional today and you will be one step closer to a leaner, firmer you.

**CONSULT YOUR PHYSICIAN BEFORE BEGINNING ANY EXERCISE PROGRAM.

The information contained in this insert is information taken from many medical and nutritional resources. It is strictly for informational purposes only, and is not intended to diagnose, treat, cure or prevent any disease. These statements have not been evaluated by the Food and Drug Administration.

The Basic Low Carbohydrate Diet

SUMMARY

Diets high in sugar and refined carbohydrates like bread, pasta, cereal, and other mainly 'low-fat' processed foods increase your body's production of insulin. When insulin is at high levels in the body, the food you eat can get readily converted into body fat, in the form of triglycerides (to top it off, high triglyceride levels in the body are one of the greatest risk factors for heart disease). Low carbohydrate diets are based on the theory that many people cannot consume large amounts of carbohydrate foods without having their bodies create, and store large amounts of body fats.

Foods to Avoid: All starches and sugars, including grains, cereals, potatoes and foods made with them.

Allowed Foods: All meats, poultry, fish, shellfish, fats/oils, some dairy products (heavy cream, butter, and some cheeses), most green vegetables, and a few low carbohydrate fruits and vegetables.

Low carbohydrate diets do not stress calorie restriction. You eat allowed foods until you're satisfied, and should never be hungry.

DIFFERENCE BETWEEN "LOW FAT" AND "LOW CARB" DIETS

When you starve your body of calories, protein, and fat, it burns large amounts of both fat AND muscle to provide fuel. You lose weight, but the loss of muscle tissue not only shows physically, but it also reduces your basic metabolic rate, so you need to cut calories even more. On a proper low carb diet, your body burns mostly FAT and preserves your lean muscle tissue.

You'll start to burn fat for energy:
Since carbohydrates are the body's primary energy source, you'll rarely use your secondary energy source, you own body fat, for energy unless you restrict carbohydrate consumption.

You won't feel hungry in between meals:
The biggest battle that most people have with weight loss is the constant obsession with food. By cutting the carbs, you'll maintain a more even blood sugar level throughout the day. No more false hunger pains or mid-afternoon brain drains.

Your overall health will improve and you'll feel better:
Many of the toxins you take into your body are stored in your fat cells. By getting your body to burn stored fat, you allow it to cleanse itself.

THE DIET

The first 2 weeks you should limit your carbohydrate intake to 20-30 grams per day. Within a few days you should notice a dramatic decrease in your cravings.

After the initial 2-week period you can SLOWLY add more carbohydrates to your daily intake. Be sure to weigh yourself each day and record your weight on a chart. If you see that you are gaining the weight back, then reduce your carbohydrate intake back to 20-30 grams a day. You can take BLOCK&BiND® 15-20 minutes before meals if you want to cheat a little. Remember 2 caplets of BLOCK&BiND® can block up to 50 grams of carbohydrates.

TIPS FOR SUCCESS

Stay away from bread, cereal, pasta, rice, potatoes (including french fries), bananas, corn, carrots and sugar in all forms. You can add some of these foods back into your diet regimen after 2 weeks beyond reaching your ultimate weight goal.

Drink 6 to 8 glasses of water daily. Water plays an important role in helping your body flush toxins throughout the day. You should drink a glass of water before and after each meal. You will be surprised at the positive effect water will have on your weight loss.

Don't pay attention to FAT or CALORIES. Fat is essential in our bodies to help stabilize proteins and carbs and it gives us that full satisfying feeling.

Be sure to take a multi-vitamin daily. As with any change in dietary habits, one of the more important aspects of this diet, and indeed any diet, is taking vitamin supplements. By withholding a lot of vegetables and fruits from your diet, you're missing out on essential nutrients.

**CONSULT YOUR PHYSICIAN BEFORE BEGINNING ANY EXERCISE PROGRAM.