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.

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