1. Copyright zest4life 2007 zest4life, zest for business: The Secrets of Living Well

2. Copyright zest4life 2007 Balancing your blood sugar is the key to greater energy and wellness The more your blood sugar goes up and down… …the more fat you store High blood sugar damages arteries & insulin released Low blood sugar: tired, low mood & concentration Extra sugar stored as fat The more you keep your blood sugar level… …the more fat you burn No fat storing dips

3. Copyright zest4life 2007 Glycaemic Index (GI) Glycaemic Load (GL) Sugar quality = how quickly a food raises blood sugar levels Sugar quality plus quantity = includes how much of a food is carbohydrate = 49 = 4GL= 25GL Carb GL is more accurate. Enables greater control and faster weightloss Not a diet: healthy, balanced way of eating for rest of life No deprivation: all food groups included Why GL is it – for wellness & vitality = 72

4. Copyright zest4life 2007 How to maintain Blood Sugar Balance by eating a Low GL Diet The 5 Golden Rules 1.Eat 3 meals and 2 snacks 2.Combine protein with carbohydrate 3.Never skip meals, especially breakfast 4.Ensure select low GL starchy carbohydrates 5.Ensure choose low GL fruits

5. Copyright zest4life 2007 10 GLs for breakfast + 5 GLs snack + 10 GLs for lunch + 5 GLs snack + 10 GLs for dinner (+ 5 GLs for either a drink or a dessert) Eating regularly will help keep your blood sugar levels even = encouraging fat burning rather than fat storing The ground rules Weightloss: 45 GLs Maintenance: 60 to 70 GLs

6. Copyright zest4life 2007 Breakfast Scrambled eggs with 1 slice wholemeal toast 9 Low GL Foods High GL Foods Snack A punnet of strawberries or 1 apple and a handful of nuts / seeds 5 Lunch Tuna nicoise wrap or avocado & prawn salad 10 Snack Go Lower bar or hummus & oatcakes 5 Dinner Chicken with cherry tomatoes & crème fraiche, roasted vegetables, new potatoes 10 GOOD GL DAY TOTAL 39 Breakfast A bowl of cornflakes with banana and milk35 Snack Mars Bar 26 Lunch Tuna salad baguette 15 Snack A bag of crisps 11 Dinner Pizza with tomato sauce, parmesan and salad 23 BAD GL DAY TOTAL 110

7. Copyright zest4life 2007 Simple guide to low GL menu planning Breakfast Cereal Porridge / homemade muesli / Good Carb Co Granola / All Bran / Weetabix / Shredded Wheat Fruit Low GL fruit and protein (e.g. yoghurt / nuts / seeds). Toast Wholegrain bread (1) rye (1.5) nut butters / marmite / low fat cheese spreads. Avoid jams unless pure fruit Cooked Eggs / bacon / tomatoes / mushrooms. Cut fat off and grill Yoghurt Low fat plain bio live yoghurt with low GL fruit & xylitol On the Run Get Up & Go / Yoghurt & fruit / Go Lower bar & fruit

8. Copyright zest4life 2007 Low GL apple and almond cake Recipe in Low GL Cookbook 1 small wholemeal pitta bread and half a small tub of hummous A piece of bread / two oat cakes and peanut butter Crudites (small carrot, pepper, cucumber or celery) and hummous A small plain yoghurt (150g) plus berries Cottage cheese plus berries Low GL bars (Go Lower, Fruitus, Granola Crunch) Snacks A piece of fruit, plus five nuts About 50g nuts / seeds per day

9. Copyright zest4life 2007 The balanced plate peppers 0 GL 7 GL 3 GL Dont worry about counting non- starchy veg – have these fill half your plate Just focus on getting the right type and amount of starchy carbs Choose lean protein. You can have decent quantities of these – about ¼ plate. Again, dont measure

10. Copyright zest4life 2007 Drinks Choose Water Decaf tea / coffee Non-caffeinated teas (herb / redbush) Fruit juice half & half with water Avoid / Reduce Caffeine Alcohol Squash / diluting juice Diet drinks Fizzy drinks

11. New Best Friends

12. Old Friends – left behind

13. Copyright zest4life 2007 Benefits of Low GL Diet Benefits –It will stop you feeling tired –You will not feel hungry –Cravings will be eliminated –Moods/hormones stable –Zest4life and zest for business will return! –Consistent, short term and long term weight loss –Improved body composition, better muscle to fat ratio –Improve risk factors for Diabetes, CV disease, high cholesterol and cancer –Improved sleep –You will feel less stressed –Better skin health –Its delicious and sustainable

14. Copyright zest4life 2007 Support Resources Nutritional Therapists Zest4life practitioners Books Patrick Holford Paul Clayton Websites Patrick Holford www.patrickholford.comwww.patrickholford.com Joseph Mercola www.mercola.comwww.mercola.com

15. Copyright zest4life 2007 Thank you for your interest Lucy Osborne Naturopath Nutritional Therapist Medical Herbalist zest4life practitioner lucy@foremanandjones.co.uk www.foremanandjones.co.uk 07880 511972