End your problems with varicose veins, poor blood circulation, skin bruises and hemorrhoids

Mega AntiOxidant: Rutin

Rutin is a bioflavonoid. Pure rutin is yellow or yellow-green colored needle-shaped crystal. Rutin is a flavonol glycoside comprised of the quercetin and the disaccharide rutinose (rhamnose and glucose).

Sources

Rutin is found in many plants, fruits and vegetables. The richest source is buckwheat. Rutin is also found in citrus fruits, noni, black tea, apple peel. During digestion much of the rutin is metabolized to its aglycone, quercetin.

Health Benefits of Rutin

One of the most talked about benefits of rutin, however, has to be its help for varicosities. That means it can be helpful to maintain rigid blood vessels, and can help people who bleed or bruise easily from damage. Also, rutin helps the body utilize vitamin C and maintain collagen, two processes that definitely have a positive effect on the body. Collagen helps keep our skin healthy, elastic, and firm. Collagens breakdown has been attributed to wrinkles and lines.

Rutin has strong antioxidant properties. Rutin has also the property to chelate metal ions, such as iron, thereby reducing the Fenton reaction (production damaging oxygen radicals). Rutin also seems to stabilize vitamin C. If rutin is taken together with vitamin C, the activity of ascorbic will be intensified.
Rutin is important because it strengthens capillaries and can help people who bruise or bleed easily. Studies have demonstrated that rutin can help to stop venous edema, that is an early sign of chronic venous disease of the leg.
Rutin has anti-inflammatory effects. Animal studies have shown that rutin has preventive and healing effects.
There are indications that rutin can inhibit some cancerous and pre-cancerous conditions.
Rutin may help to prevent atherogenesis and reduce the cytotoxicity of oxidized LDL-cholesterol.

Rutin is highly recommended for those suffering from hemorrhoids, poor blood circulation, skin bruises and varicose veins. It is best taken as a supplement only if there is a specific need for it. However, if you do not especially need this bioflavonoid for any special reason, incorporating this bioflavonoid as part of your daily multi-vitamin intake will enhance absorption of these vitamins and will definitely make you healthier. 

Rutin inhibits platelet aggregation, as well as decreasing capillary permeability, making the blood thinner and improving circulation. Rutin shows anti-inflammatory activity in some animal and in vitro models. Rutin inhibits aldose reductase activity[citation needed]. Aldose reductase is an enzyme normally present in the eye and elsewhere in the body. It helps change glucose into a sugar alcohol called sorbitol.  Rutin also strengthens the capillaries[citation needed], and, therefore, can reduce the symptoms of haemophilia. It also may help to prevent a common unpleasant-looking venous edema of the legs, however a double-blind clinical study on the effect of buckwheat tea containing rutin did not show a significant effect above placebo. Rutin, as ferulic acid, can reduce the cytotoxicity of oxidized LDL cholesterol and lower the risk of heart disease. Rutin is also an antioxidant, along with quercetin, acacetin, morin, hispidulin, hesperidin, and naringin; it was found to be the strongest. However, in other trials, the effects of rutin were lower or negligible compared to those of quercetin.

Rutin Dosage

Researches have suggested the effectivity or rutin doses that range from 200 to 600 milligrams. As commercial supplements, however, rutin tablets and rutin capsules are usually sold in 500 mg doses. The amount of rutin you take depends largely on why you are taking the medication. However, a regular dose of 500 mg taken once or twice a day is seen to be safe and effective.

Side Effects of Rutin

Rutin side effects are rare, but a few people have reported having experienced dizziness, heart racing, headache, muscle stiffness, fatigue, diarrhea, and upset stomach after taking rutin. Allergic reactions may occur in a few individuals. Symptoms of allergic reactions are chest pains, skin rashes, swelling and breathing problems. Allergic reactions happen very rarely as well. 

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Mega Antioxidant: Inositol

Inositol

Inositol is part of the vitamin B complex. It promotes healthy brain development and function, and works closely with choline to move fats out of the heart and liver. Inositol is also vital for hair growth, and, as a component of lecithin, helps to prevent high cholesterol and the hardening of the arteries caused by cholesterol buildup. It has also been said to have a calming effect on the nervous system, and is being studied as a possible treatment for depression, panic attacks, and even Alzheimer’s disease. 

How does the body produce its own supply of inositol? Bacteria in the intestines convert the phytic acid found in plant fibers into inositol, so the body is able to manufacture its own supply of this substance. Inositol is also found in a variety of foods containing myo-inositol, such as cantaloupe, citrus fruits (other than lemons), nuts, oats, rice, beans, chickpeas, liver, pork, veal, whole grains, lecithin granules, and wheat germ. 

Inositol plays an important part in the health of cell membranes especially the specialized cells in the brain, bone marrow, eyes and intestines. The function of the cell membranes is to regulate the contents of the cells, which makes effective functioning possible.

Inositol is said to promote healthy hair, hair growth, and helps in controlling estrogen levels and may assist in preventing breast lumps.

It may also be of benefit in reducing blood cholesterol levels.

Deficiency of inositol

If your intake is not sufficient, you may experience symptoms such as eczema, hair loss, constipation, and abnormalities of the eyes and raised cholesterol.

Dosage

The dosage underneath is the Recommended Dietary Allowance (RDA), but be aware that this dosage is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the toxicity level must be kept in mind.

Supplementation is usually 100 mg per day.

Toxicity and symptoms of high intake

No toxic effects known, but diarrhea has been noted with the intake of very high dosage of inositol.

Best used with

Choline should be taken in the same amount as inositol and the best is to take the entire B group vitamins with it, Vitamin E, vitamin C as well as folic acid and linoleic acid is thought to increase the functioning of inositol.

When more inositol may be required

Taking of long term antibiotics may increase your need for inositol, as well as if you consume a lot of coffee.

Enemy of inositol

Coffee kills this nutrient.

Food sources

Inositol is available from both plant and animal sources. The plant form in which inositol is available is phytic acid, which can bind with minerals and so affect their absorption negatively.

Inositol phosphates have anticancer function.

The body is also able to manufacture this factor. Inositol is available from wheat germ, brewers yeast. bananas, liver, brown rice, oat flakes, nuts, unrefined molasses, raisins and vegetables.

Inositol hexaphosphate (InsP6, phytic acid) is ubiquitous in the plant kingdom and is abundant in cereals and legumes. In much smaller amounts InsP6 and its lower phosphorylated forms (InsP1-5) are contained in most mammalian cells, where they are important in regulating vital cellular functions. Both in vivo and in vitro experiments have suggested striking anticancer potential (preventive as well as therapeutic) for InsP6 with and without inositol. In addition to reduce cell proliferation, InsP6 increases differentiation of malignant cells often resulting in reversion to the normal phenotype. InsP6 is quickly absorbed from the rat stomach and upper intestine and distributed as inositol and InsP1. In vitro it is instantaneously taken up by malignant cells undergoing variable dephosphorylation to inositol and InsP1-5, pointing toward their role in mediating the action of InsP6. Because InsP6 is high in high-fiber diets, our studies also may explain, at least in part, the epidemiologic observation showing high-fiber diets are associated with a lower incidence of certain cancers. Although further studies are needed to elucidate the mechanism(s) of this action, inclusion of InsP6 in our strategies for cancer prevention and therapy is warranted.

Other Benefits

1. Relief from depression.

2. Relief from panic attacks.

3. Relief from OCD.

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Mega Antioxidant Vitamin C

Mega Antioxidant Vitamin C, ascorbic acid (as calcium, potassium, magnesium & zinc ascorbates)

Vitamin C is a highly effective antioxidant, it is important in reducing free-radical reduction. Even in small amounts vitamin C can protect molecules in the body, such as proteins, lipids (fats), carbohydrates, and nucleic acids (DNA and RNA) from damage from free radicals and reactive oxygen species that can be generated during normal metabolism as well as through exposure to toxins and pollutants.

Vitamin C has many different forms but what really matters is its efficacy and bioavailability.  Bioavailability refers to the degree to which a nutrient becomes available to the target tissue after it has been administered. The gastrointestinal absorption of ascorbic acid occurs through an active transport process, as well as through passive diffusion. 

At low gastrointestinal concentrations of ascorbic acid active transport predominates, while at high gastrointestinal concentrations active transport becomes saturated, leaving only passive diffusion. In theory, slowing down the rate of gastric emptying (e.g., by taking ascorbic acid with food or taking a slow-release form of ascorbic acid) should increase its absorption. The bioavailability of ascorbic acid appears equivalent whether it is in the form of powder, chewable tablets, or non-chewable tablets. Moreover, bioavailability of ascorbic acid from slow-release preparations has not been found to be greater than that of plain ascorbic acid. 


Calcium ascorbate: 1,000 mg of calcium ascorbate generally provides 890-910 mg of ascorbic acid and 90-110 mg of calcium. Calcium in this form appears to be reasonably well absorbed. The recommended dietary calcium intake for adults is 1,000 to 1,200 mg/day. Total calcium intake should not exceed the tolerable upper intake level of 2,500 mg/day.

Potassium ascorbate: The minimal requirement for potassium is thought to be between 1.6 and 2.0 grams/day. Fruits and vegetables are rich sources of potassium, so a diet rich in fruits and vegetables may provide as much as 8 to 11 grams/day. Acute and potentially fatal potassium toxicity (hyperkalemia) is thought to occur at a daily intake of about 18 grams of potassium/day in adults. Individuals on potassium-sparing diuretics and those with renal insufficiency (kidney failure) should avoid significant intake of potassium ascorbate. The purest form of commercially available potassium ascorbate contains 0.175 grams (175 mg) of potassium per gram of ascorbic acid.

Magnesium ascorbate: The recommended dietary allowance (RDA) for magnesium is 400-420 mg/day for adult men and 310-320 mg/day for adult women. The maximum upper level of intake for magnesium from supplements is 350 mg/day.

Zinc ascorbate: The RDA for zinc is 11 mg/day for adult men and 8 mg/day for adult women. The upper intake level of zinc for adults is 40 mg/day.

How to Take It:

The best way to take vitamin C supplements is 2 - 3 times per day, with meals, depending on the dosage. Some studies suggest that adults should take 250 - 500 mg twice a day for any benefit. Talk to your doctor before taking more than 1,000 mg of vitamin C on a daily basis and before giving vitamin C to a child.

Daily intake of dietary vitamin C (according to U.S. recommended dietary allowances), are listed below.

Pediatric

·         Birth - 6 months: 40 mg

·         Infants 6 - 12 months: 50 mg

·         Children 1 - 3 years: 15 mg

·         Children 4 - 8 years: 25 mg

·         Children 9 - 13 years: 45 mg

·         Adolescent girls 14 - 18 years: 65 mg

·         Adolescent boys 14 - 18 years: 75 mg

Adult

·         Men over 18 years: 90 mg

·         Women over 18 years: 75 mg

·         Breastfeeding women: 120 mg

Because smoking depletes vitamin C, people who smoke generally need an additional 35 mg per day.

The doses recommended to prevent or treat many of the conditions mentioned in the Uses section is often 500 - 1,000 mg per day.

Precautions:

Because of the potential for side effects and interactions with medications, you should take dietary supplements only under the supervision of a knowledgeable health care provider.

Vitamin C supplements have a diuretic effect, so drink plenty of fluids when taking them.

Most commercial vitamin C is made from corn. People sensitive to corn should look for alternative sources, such as sago palm.

Vitamin C increases the amount of iron absorbed from foods. People with hemochromatosis (an inherited condition where too much iron builds up in the body) should not take vitamin C supplements.

While vitamin C is generally considered safe because your body gets rid of what it does not use, in high doses (more than 2,000 mg daily) it can cause diarrhea, gas, or stomach upset. If you experience these side effects, lower the dose of vitamin C.

People with kidney problems should talk to their doctor before taking vitamin C.

People who smoke or use nicotine patches may need more vitamin C because nicotine decreases the effectiveness of vitamin C in the body.

Infants born to mothers taking 6,000 mg or more of vitamin C may develop rebound scurvy because their intake of vitamin C drops after birth. If you are pregnant, talk to your doctor before taking more than 1,000 mg of vitamin C.

HAVE A BEAUTIFUL LIFE AND EXPERIENCE TRUE HEALTH

RESET is the answer to OBESITY!!! part 3

MAINTAIN PHASE

The Maintain Phase is the healthy regimen you will follow for the long-term. Not only will you look great, the USANA® Nutritionals, including the Macro-Optimizers, can help you feel great when used consistently every day:

• Replace one meal with a Nutrimeal™ meal replacement shake, fortified with Fibergy® or SoyaMax™ if desired
• Eat one USANA bar’fruits for a snack
• Eat two healthy, low-glycemic meals and one snack
• Continue to develop your fitness level with a consistent exercise program

Take your ESSENTIALS™ or HEALTHPAK 100™ along with any other Nutritionals you have chosen for your needs (see your Independent Associate for more information)

"I started taking USANA® Nutritionals one year ago and as a result I feel healthier and stronger. Despite all that I put my body through, I now feel better than ever. Seeing and feeling the results that USANA products had on me inspired me to become a USANA Independent Associate. Let me tell you–I will never look back!"

–José Antonio Rivera, former WBA welterweight champion of the world

During the Maintain Phase, you may begin to reintroduce low- to moderately low-glycemic carbohydrates, such as whole grains, pasta, and potatoes. No food is prohibited; just remember to eat anything in moderation, keeping an eye on calories and the glycemic index. With these healthy habits forming the foundation of your lifestyle, you will have discovered the difference of true health with USANA.

FAQs

Can I drink diet soda (or other non-caloric beverages) while using RESET?

Yes, in moderation, as long as it does not stimulate your appetite and you are still able to drink the amount of water recommended during RESET.

Can I drink coffee or tea?

Yes, as long as it does not contribute additional calories to your daily intake (meaning no sugar or cream) and you drink the required amount of water.

Can I mix the shakes with skim milk or soymilk instead of water?

During RESET, it is recommended that you mix the shakes with water. Milk or soymilk will increase the caloric level by 250-300 calories per day.

I usually work out for longer periods of time than you recommend. Can I continue with my current exercise routine?

It is strongly discouraged. RESET does not provide enough calories to support prolonged or strenuous exercise.

How often can I repeat RESET?

You may use RESET once every three months to recommit to your new lifestyle. Keep in mind that the purpose of RESET is to help you change your unhealthy eating habits. After you complete the five days, you may choose the Transform or Maintain follow up program, depending on your health and weight loss goals.

Can diabetics follow RESET?

If you have diabetes, we suggest that you consult your physician to determine if this program is appropriate for you. Keep in mind that these are food products that should be treated like any other healthy food. In general, most diabetics are able to follow RESET, depending on how they are currently managing their diabetes. In some cases, it may be necessary to monitor blood glucose levels more regularly, especially if there is a significant change in carbohydrate intake.

Can children follow RESET?

No. The caloric level of RESET is not sufficient to support normal growth and development in children. Children under the age of 18 should not participate in the program unless directed by their physician.

Can I follow RESET if I am taking medication or have a health condition?

We suggest you consult your physician before beginning RESET if you are taking medication, have a specific health condition, or are on a diet specific to certain medical conditions.

Can pregnant and lactating women follow RESET?

No. The caloric level of RESET is not sufficient to support normal fetal growth and development during pregnancy or breast milk production in lactating women. Pregnant or lactating women should not participate in the program unless directed by their physician.

What if I mess up, what should I do?

If you can't resist the cravings and end up eating or drinking something that is not on the RESET program, there's 
no need to give up or start over. Just start where you left off and move forward.

Success stories

Many people have discovered the power of RESET and are enjoying the benefits of making healthier choices. Read on, and let their stories inspire you.

Scott Holt

"I was a biscuit shy of 200 pounds," Scott Holt remembers, "and I needed to get my health under control. So I started with RESET™ and then followed a low-glycemic diet, strictly using the USANA® Macro-Optimzers and the recommended nutritional supplements, adding additional fruits and vegetables for more fiber. I also started walking for 30 minutes every day. In nine weeks I took off 40 pounds and have kept the weight off for over a year. Now I am back on the Macro-Optimizers, I have started jogging 5-7 miles three times a week, and I am continuing with the supplements so I can lose another 15 pounds."

Results not typical. The average weight loss with RESET is 4.5-5 pounds in five days.

Carol Steinitz

"I had been taking the USANA® Essentials, and had been noticing positive changes in my health, so I decided I would like to try RESET™," Carol Steinitz recalls. "I followed the directions and, to my amazement, I wasn't as hungry as I thought I would be. I added an extra Nutrition Bar on the first night, but from then on I felt fine. My energy level remained even, and by the end of the five days, I lost three pounds. Now I use the Macro-Optimizers as meal replacements three or four times a week. I have lost about 14 pounds and I feel so much better. The shakes are delicious! I enjoy my new way of eating and plan to continue my healthy new habits for the rest of my life."

Results not typical. The average weight loss with RESET is 4.5-5 pounds in five days.

Linda Wichman

"When I decided to try RESET™, my weight was at 163," Linda Wichman remembers. "My friend and I did it together, using the buddy system to encourage each other. By the end of the five days, I had lost 10 pounds. I now weigh about 130 pounds, and I continue to drink a shake every day, because I feel so much better throughout the day when I start it off right."

Results not typical. The average weight loss with RESET is 4.5-5 pounds in five days.

David & Vickie Smeltzer

"With a medical condition that makes it very difficult to exercise, it is very challenging for me to lose weight," David Smeltzer remarks. "But when my weight reached nearly 300 pounds, I knew I needed to do something. I started with RESET™, and continue to use USANA's Macro-Optimizers and exercise the best I can. Now, I am 65 pounds lighter and am still working toward my goal weight. When I use the Macro-Optimizers, I feel great; I'm not tired and I don't feel deprived. The changes in my life have been just incredible."

David's wife, Vickie, has also experienced positive results with the Macro-Optimizers. "She went from about 212 pounds to 160; she is like a different person," David notes proudly. "She has gone back to school and is changing her life. The weight loss gave her the confidence to do it."

Results not typical. The average weight loss with RESET is 4.5-5 pounds in five days.

*It is suggested that you take these products to your physician and secure his/ her advice if you intend to change your diet, begin an exercise program, are pregnant, lactating, have allergies, are taking medications, or are under the care of a physician.

These statements have not been evaluated by the Food and Drug Administration. The components of the RESET program are foods and are not intended to diagnose, treat, cure, or prevent any disease. As with any health or fitness program, a sensible eating plan and regular exercise are required in order to achieve long-term results. Results will vary.

Children under the age of 18 should not participate in the RESET program, except on the advice of their physician and/or dietician.

Health Basics

• 8 grams of dietary fiber
• 15 grams of protein
• Low in saturated fat
• Low glycemic

Nutrimeal Difference

• Free of artificial flavors and sweeteners

Did You Know? 

• Nutrimeal has a low-glycemic index to help reduce carbohydrate cravings and provide sustained energy and greater satiety throughout the day.*

Wild Strawberry Nutrimeal
Fast food or no food. Too often this is a choice we’re forced to make. We know you want exceptional nutrition in everything you eat. We also know that you are incredibly busy. Between work, exercise, and a list of errands a mile long, the last thing you want to do in the morning before you run out the door is cook breakfast! But breakfast is where a healthy lifestyle begins! That’s why USANA developed tasty and convenient Nutrimeal™ shakes. 

They are low glycemic meaning that the ingredients are formulated to produce only small fluctuations in blood glucose levels for sustained energy to keep you satisfied longer. Each serving of Nutrimeal contains 8 grams of dietary fiber, which can help maintain a healthy heart and circulatory system. Each serving also provides 15 grams of soy, whey, and other proteins. Soy helps maintain cardiovascular health, diastolic blood pressure, and HDL-cholesterol levels, provided they are healthy to begin with. Soy protein is a complete protein, containing all of the essential amino acids in optimal ratios and in a highly digestible form. Whey protein, which is also easily digestible, is an excellent source of amino acids essential for building a healthy body. Try the sweet flavor of Wild Strawberry Nutrimeal for breakfast, or any time you want a healthy meal you shake!

Total Body Health

Some products simply can’t be placed into a single body system category. Additional trace minerals, mixed carotenoids, bioflavanoids, and other phytochemicals help make these products the premier line of nutritional supplements. Our Total Body Healthproducts provide a comprehensive range of vitamins, minerals, and antioxidants for daily nutritional support.

Healthy Energy

Cleaner. Smarter. Stronger. OurHealthy Energy products provide a scientific alternative to traditional crash-and-burn energy drinks.

Healthy Weight

It’s no secret that the key to effective weight loss is making positive changes in diet and exercise. However, making those healthy lifestyle changes can often seem like an insurmountable task. Our Healthy Weight Management products are designed to jumpstart healthy eating habits and help individuals begin to make a clean break from unhealthy food.

PLEASE WATCH OUT FOR MORE POST, I WILL BE PROMOTING THE BEST SUPPLEMENTS WHICH YOU CAN TAKE TO PREVENT DISEASES AND ACHIEVE EXTRAORDINARY HEALTH.

HAVE A BEAUTIFUL LIFE AND EXPERIENCE TRUE HEALTH

RESET is the answer to OBESITY!!! part 2

TRANSFORM PHASE

To keep up the momentum after you complete the 5-Day RESET™ Program, continue to make healthy habits a way of life. Achieve your ideal weight and Transform your body* by following this simple formula every day:

• Replace two meals with Nutrimeal™ meal replacement shakes.
• Eat one USANA® bar/fruits for a snack.
• Eat one low-glycemic meal and one low-glycemic snack.
• Begin following a moderate exercise program. Start by working up to 10,000 steps.
• Take your ESSENTIALS™ or HEALTHPAK 100™.

"As an Olympic athlete, I always try to stay in shape, and one thing that helps me do that is sticking to a healthy diet with USANA's Macro-Optimizers."

–Jennifer Azzi, Olympic Gold Medalist and former NCAA champion

During the Transform Phase, feel free to eat plenty of fresh fruits and vegetables along with low-fat proteins; limit high-glycemic foods like sugar, bread, flour, rice, cereal, pasta, and potatoes. You may drink diet soda, coffee, or tea, and you may mix your Nutrimeal shakes with milk or soy milk, just remember to keep an eye out for unnecessary calories.

Stay focused on your goal and believe that you can do it! Soon, you will be ready to move on to the Maintain Phase and the rest of your life.

Fitness is the fast track to health

While using the RESET kit, you should try to walk up to thirty minutes a day, or about 3,000 steps. Once you begin eating more calories again, it is critical that you make a moderate, consistent exercise program a part of your daily life in order to both continue losing weight and to take advantage of the many health benefits that exercise can bring into your life. Exercise burns calories to speed up weight loss, it builds muscle mass, which raises your metabolism, and it helps reduce stress and depression, which can lead to overeating for many people.

To help get you started, the DVD in the RESET kit includes a beginning level workout program, featuring world-renowned athletes Derek Parra and Jennifer Azzi. If you are not in good physical condition, you may not be able to do the whole workout. That's okay, start where you can and gradually work up to it. Just by using the DVD three times a week, plus adding moderate cardiovascular exercise, you will notice positive changes in your body and your energy level.

Low-Glycemic Meals and Snacks

Eating low-glycemic foods throughout the day can help keep your blood glucose levels stable while providing lasting energy.

Glycemic Index List of Foods

The glycemic index (GI) is a numerical system of measuring how fast a carbohydrate triggers a rise in circulating blood sugar-the higher the number, the greater the blood sugar response. A low GI food will cause a small rise, while a high GI food will trigger a dramatic spike. A list of carbohydrates with their glycemic values is shown below.  The book, The New Glucose Revlolution Complete Guide to Glycemic Index Values, contains the most complete list I know of. The first list contains some foods not found in the list from The University of Sydney. Combining the information in both list can assist you greatly in making the proper selections. These list was collected from the glycemic index database compiled by The University of Sydney and other sources. This list is only one criterion for selecting the proper foods to meet your nutritional needs. There are foods on the list that may be "low glycemic" but at the same time be a poor choice because of other criteria such as sodium content, saturated fat, trans fat, cholesterol and other issues. We are presenting this list as an aid in making better selections. It is your responsibility to make sure the selections meet all of your nutrition goals. Generally speaking, the lower the glycemic index the better for diabetics and people trying to lose weight. There are what on the surface seem to be apparent contradictions. For example, white rice is generally considered to be a high glycemic food, yet there are several white rice entries in the low glycemic list. There are also many good choices that have not as yet been tested and added to the University of Sydney database such as, avocado and artichoke, which are both widely, known to be good choices in most nutrition plans. many of those foods are found in the first list. This list gives us many food choices we may not normally think of and this list can give us options that we may not have considered.

Low-Glycemic Index Foods: Less Than 50

Intermediate-Glycemic Index Foods: 50 to 70

High-Glycemic Index Foods: More Than 70

Artichoke <15 Asparagus <15 Avocado < 15 Broccoli <15 Cauliflower <15 Celery <15 Cucumber <15 Eggplant <15 Green beans <15 Lettuce, all varieties <15 Low-fat yogurt, artificially sweetened <15 Peanuts <15 Peppers, all varieties <15 Snow peas <15 Spinach <15 Young summer squash <15 Zucchini <15 Tomatoes 15 Cherries 22 Peas, dried 22 Plum 24 Grapefruit 25 Pearled barley 25 Peach 28 Canned peaches, natural juice 30 Dried apricots 31 Soy milk 30 Baby lima beans, frozen 32 Fat-free milk 32 Fettuccine 32 * M&M's Chocolate Candies, Peanut 32 Low-fat yogurt, sugar sweetened 33 Apple 36 Pear 36 Whole wheat spaghetti 37 Tomato soup 38 Carrots, cooked 39 * Mars Snickers Bar 40 Apple juice 41 Spaghetti 41 All-Bran 42 Canned chickpeas 42 Custard 43 Grapes 43 Orange 43 Canned lentil soup 44 Canned pinto beans 45 Macaroni 45 Pineapple juice 46 Banana bread 47 Long-grain rice 47 Parboiled rice 47 Bulgur 48 Canned baked beans 48 Grapefruit juice 48 Green peas 48 Oat bran bread 48 * Chocolate bar, 1.5 oz 49 Old-fashioned oatmeal 49 Cheese tortellini 50 * Low-fat ice cream 50

Canned kidney beans 52 Kiwifruit 52 Orange juice, not from concentrate 52 Banana 53 * Potato chips 54 * Pound cake 54 Special K 54 Sweet potato 54 Brown Rice 55 Canned fruit cocktail 55 Linguine 55 Oatmeal cookies 55 Popcorn 55 Sweet corn 55 Muesli 56 White rice 56 Orange juice from frozen concentrate 57 Pita bread 57 Canned peaches, heavy syrup 58 Mini shredded wheats 58 Bran Chex 58 Blueberry muffin 59 Bran muffin 60 Cheese pizza 60 Hamburger bun 61 * Ice cream 61 Kudos Whole Grain Bars (chocolate chip) 61 Beets 64 Canned apricots, light syrup 64 Canned black bean soup 64 Macaroni and cheese 64 Raisins 64 Couscous 65 Quick-cooking oatmeal 65 Rye crispbread 65 * Table sugar (sucrose) 65 Canned green pea soup 66 Instant oatmeal 66 Pineapple 66 Angel food cake 67 Grape-Nuts 67 Stoned Wheat Thins 67 American rye bread 68 Taco shells 68 Whole wheat bread 69 Life Savers 70 Melba toast 70 White bread 70

Golden Grahams 71 Bagel 72 Corn chips 72 Watermelon 72 Honey 73 Kaiser roll 73 Mashed potatoes 73 Bread stuffing mix 74 Cheerios 74 Cream of Wheat, instant 74 Graham crackers 74 Puffed wheat 74 Doughnuts 75 French fries 76 Frozen waffles 76 Total cereal 76 Vanilla wafers 77 Grape-Nuts Flakes 80 Jelly beans 80 Pretzels 81 Rice cakes 82 Rice Krispies 82 Corn Chex 83 Mashed potatoes, instant 83 Cornflakes 84 Baked potato 85 Rice Chex 89 Rice, instant 91 French bread 95 Parsnips 97 Dates 103 Tofu frozen dessert 115

Low-glycemic breakfasts

Start your day with a healthy breakfast to boost your metabolism. Eating low-glycemic foods will give you energy to get through the morning and won't leave you feeling hungry again an hour later. Try these suggestions for a healthy breakfast:

• A USANA NUTRIMEAL™ shake
• 100% stone-ground, whole-wheat toast topped with low-sugar, natural peanut butter and sliced banana
• Light yogurt mixed with fresh fruit and low-fat granola or bran buds
• Steel-cut or old-fashioned rolled oats cooked in fat-free milk mixed with dried apricots and nuts
• Low-glycemic cold cereal (look for whole grains, oats, and bran) with low-fat milk and fruit; hardboiled egg
• Whole-wheat pita stuffed with scrambled egg; fruit
• Sourdough French toast topped with natural applesauce
• All-bran muffin with low-sugar fruit topping; fruit
• Buckwheat pancakes topped with fruit
• Multi-grain waffles topped with natural applesauce
• Pumpernickel toast topped with melted low-fat cheese; fruit
• Rye toast topped with light cream cheese, fruit
• Vegetable omelet; extra lean turkey bacon; whole-grain toast
• Low-fat cottage cheese with fresh fruit and almonds

Low-glycemic lunches

A light afternoon meal will help you get through the day. If you order out, substitute vegetables or cottage cheese for high-glycemic sides such as chips or fries, choose whole-grain breads, and include some low-fat protein. Here are some other ideas for lunch:

• Homemade or canned soups--vegetable, lentil, black bean, split pea, minestrone, or barley (feel free to add extra vegetables)
• Sandwiches made with lean meats on whole-grain wheat, rye, pumpernickel, or pita bread; fresh vegetables; fruit salad
• Veggie burger with lettuce, tomato, onion, and mustard on whole-wheat bun; cottage cheese
• Pasta salad with vinaigrette dressing; assorted fresh vegetables and low-fat cheese
• Mixed green salad with grilled chicken and vinaigrette dressing; whole-wheat toast topped with natural peanut butter
• Vegetable quiche; sliced tomatoes; fruit
• Light yogurt with fruit; whole-grain muffin with melted low-fat cheese

Low-glycemic dinner

Enjoy the many low-glycemic possibilities available for dinner. Watch out for high-glycemic side dishes and large portion sizes that could sideline your weight loss efforts. Here are some tips to keep your dinner healthy:

• Limit intake of high-glycemic starches--baked or instant mashed potatoes, fries, instant rice, boxed side dish or stuffing mixes, refined white breads
• Choose low-glycemic starches like pasta salad, whole-grain or sourdough breads, baked sweet potatoes, small new potatoes, corn, peas, or basmati rice
• Fill up on fresh, non-starchy vegetables and leafy green salads
• Include lean meats, such as chicken and fish, or substitute legumes for protein
• Try any of the breakfast or lunch suggestions for your evening meal

Low-glycemic desserts

You may not be able to have your cake and eat it too, but you can eat some tasty low-glycemic treats. Try some of these sweets for dessert:

• Sugar-free jello or pudding layered with fruit
• Natural applesauce with light whipped topping
• A small piece of dark chocolate
• A few chocolate-covered strawberries
• A few chocolate-covered almonds or peanuts
• A couple oatmeal cookies with low-fat milk
• Poached fruit
• A root beer float with low-fat vanilla ice cream and sugar-free root beer
• Baked apples with dried fruits and nuts

Low-glycemic snacks

Snacking can be the quickest way to undo all of your weight loss efforts. You can stay on track by grabbing some healthy alternatives when you get the munchies. Try these smart snacks:

• A USANA NUTRITION BAR or FIBERGY BAR™
• A small handful of mixed nuts or trail mix
• A small bowl of low-fat popcorn
• A few whole-wheat crackers topped with low-fat cheese
• Celery or a banana topped with natural peanut butter
• Some whole-wheat pita chips topped with hummus
• A handful of baked tortilla chips with fresh salsa
• String cheese and an apple
• Fresh or dried fruit
• A hardboiled egg
• Fresh cut vegetables
• An oat bran muffin
• A 100-percent-juice bar

Tips for maintaining a low-glycemic diet when eating out

Let's face it, everybody loves eating at a restaurant now and then, but it seems almost impossible to make good food choices when faced with so many options. Here are some suggestions for eating well when you're eating out:

• Avoid buffets and other all-you-can-eat restaurants
• Don't go when you're starving; eat a small snack first
• Limit alcoholic beverages
• Keep your hands out of the breadbasket, or even better, ask the server not to bring it
• Go for the salad bar
• Order items that have been prepared healthfully: steamed, broiled, roasted, etc.
• Don't be afraid to ask for substitutions
• If portions are large, split yours with someone
• Keep low-glycemic foods in mind and order the best choice available

The following are some tips for specific types of restaurants:Chinese

• Order traditional dishes that feature moderate portions of proteins (meat or tofu) stir-fried with an assortment of vegetables and flavorful sauces
• Avoid the fried foods and white sticky rice, order brown rice if available
• Broth-based soups like hot and sour, egg drop, or wanton are good choices
• Order foods cooked in black bean, oyster, Szechuan, or hot mustard sauce

French

• Look for Mediterranean-style items
• Avoid the bread and high-fat sauces
• Order broiled, steamed, or poached foods
• Choose tomato/wine sauces, broth-based soups

Greek

• Choose roasted lamb or chicken dishes prepared with lemon and yogurt
• Order gyros and Greek salads
• Avoid the filo-dough, mounds of feta cheese, and puddles of olive oil
• Try baked fish and chicken dishes that are healthfully prepared

Indian

• Order healthfully prepared legumes, chicken, fish, and vegetables
• Choose basmati rice--as a side or in biryanis--and chapati bread
• Try the tomato-based sauces and tandoori dishes
• Avoid sauces made with large amounts of coconut or coconut milk

Italian

• Steer clear of the white bread and cheesy, creamy sauces
• Choose tomato or marsala sauces
• Order a half-portion of pasta and combine with a salad
• Go for the thin-crust pizza loaded with vegetables and low-fat cheese

Japanese

• Try miso soup and edamame (soy beans) for an appetizer
• Limit the sticky rice (ask if brown rice is available) and avoid tempura
• Choose sashimi, yakitori, teriyaki, sukiyaki, and grilled dishes
• Order udon or soba noodles

Mexican

• Stay away from the cheese and refried beans
• Order grilled seafood and chicken dishes: tacos, burritos, fajitas
• Ask for low-fat cheese, whole-wheat tortillas, and light sour cream
• Limit guacamole if watching your weight

Thai

• Order dishes that combine proteins (meat or tofu) with vegetables
• Choose curry, chili, basil, lime, and fish sauces
• Opt for long-grain rice over white rice
• Try pad thai and other stir-fried noodle dishes, ask for less oil to be used in the preparation

Stocking the refrigerator

The grocery store may seem overwhelming when you are trying to eat a low-glycemic diet. Shopping for food shouldn't be stressful. Keep the following tips in mind next time you are at the store:

• Don't go hungry; eat a snack to avoid impulse buying
• Shop the outside edges of the store first, which is where you will usually find the better food choices
• Check out the ingredients. Limit foods with large amounts of sugar, flour, salt, refined grains, and hydrogenated vegetable oil.
• Peruse the "Nutrition Facts." Look at calorie, carbohydrate, and fat amounts for each serving. Also look at the fiber, sodium, and sugar content. Evaluate them against your weight loss and nutrition goals.
• Focus on making healthy choices of whole, unrefined foods.

Stock up on legumes, whole grains, nuts, healthy oils, fruits, and vegetables, low-fat proteins, and light dairy products.

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