Lifestyle - Wellness Resources

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Lifestyle
Workbook
Get Ready To Shape
Up Your Fat
Using the 5 Simple Rules
for Health Weightloss
Based on the popular weight loss program
designed by Byron J. Richards
Board-Certified Clinical Nutritionist
5 Simple Rules for Healthy Weight Loss
1. Never eat after dinner.
2. Eat three meals a day.
3. Do not eat large meals.
4. Eat a breakfast containing protein.
5. Reduce the amount of carbohydrates you eat.
The Leptin Lifestyles Workbook
Table of contents
04 Introduction
06 Leptin Quiz
10 5 Simple Rules for Healthy Weight Loss
11 Sample Breakfast
07 Leptin Diet Success Stories
08 Your Personal LifeStyle Journal
09 Personal Statistics
10 Appendix - Table of some healthy foods
11 Essential Nutrients
12 Leptin/Cravings/Support
My Personal Wellness Nutrient Program
Leptin Planner
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952- 929-4575
www.WellnessResources.com
Introduction
The Leptin Diet explains how to unleash the power of hormones to
resolve fatigue, food cravings, thyroid problems, and body weight issues.
Mastering the fat hormone leptin is the single most important factor in
preventing obesity, diabetes, and heart disease. Break free from food
obsession, learn the five simple rules for healthy weight loss, and take
charge of your health!
What is Leptin?
Fat cells produce the powerful hormone leptin, a primary force
instructing metabolism, weight loss, and hormone balance. Leptin
communicates directly to your brain, telling the brain how much fat is in
storage. It controls appetite, energy, and metabolic rate. Leptin problems
are the primary reason for food cravings, overeating, faulty metabolism,
the obsession with food, and heart disease.
5 Simple Rules for Healthy Weight Loss
1. Never eat after dinner.
2. Eat three meals a day.
3. Do not eat large meals.
4. Eat a breakfast containing protein.
5. Reduce the amount of carbohydrates you eat.
The Leptin Lifestyles Workbook
The Leptin Diet contains easy lifestyle guidelines to get the hormone
leptin into balance for permanent weight loss, increased energy, and
optimum health. Feel the difference!
How to use this workbook
Use it as a personal success journal – use
it to keep yourself focused on your goals.
800-717-WELL
952- 929-4575
www.WellnessResources.com
Leptin Quiz
1. Are you normal weight?
A) Normal within a few pounds
B) 5-15 pounds overweight
C) More than 15 pounds overweight
D) 5-10 pounds underweight
E) more than 10 pounds underweight
2. Which of the following most closely describes your current state of health:
A) Generally healthy, a few points to work on
B) Healthy but stressed, notice a wear and tear trend that needs improvement
C) Feel like health is slipping, symptoms are becoming problematic and hard to change
D) Health is a struggle, multiple issues or a major problem
3. Can you eat little and still not lose weight?
A) I struggle to lose weight even when eating 1200 or fewer calories per day
B) I eat moderately and still can’t lose weight
C) Not an issue
4. Describe your snacking pattern:
A) Seldom snack, mostly three meals a day.
B) Three to four snacks per week
C) Average one snack per day
D) Average two or more snacks per day
5. Do you eat a large meal within three hours of bed?
A) My largest meal of the day is always close to bed
B) I generally have a larger meal within three hours of bed
C) Not very often
5 Simple Rules for Healthy Weight Loss
1. Never eat after dinner.
2. Eat three meals a day.
3. Do not eat large meals.
4. Eat a breakfast containing protein.
5. Reduce the amount of carbohydrates you eat.
The Leptin Lifestyles Workbook
6. Do you overeat at night, continuing to eat or munch after dinner is over?
A) I regularly eat too much food after dinner
B) I sometimes eat or snack after dinner
C) I must eat something before bed in order to fall asleep or stay asleep
D) Seldom eat after dinner
7. Describe your appetite:
A) Must eat a lot to feel satisfied, like to be really full
B) Prone to overeating if not careful
C) Normal appetite, moderate food intake
D) Smaller meals due to digestive problems
E) Poor appetite
8. Do you spend too much time thinking about food?
A) I am constantly thinking about food or my next meal
B) My life revolves around food too much
C) No
9. Do you experience periods of binge eating, stuffing yourself full of food?
A) I excessively consume food two or more times a week
B) I binge eat one to two times per month
C) Seldom or never
10. Do you succumb to food cravings, eating what you know you shouldn’t?
A) My willpower is easily overcome by hunger or food cravings
B) I sometimes give in to eating the wrong things
C) No
11. Do you develop a hyper-uncomfortable feeling, rapid heart beat, or trembling
feeling when you get hungry?
A) Yes
B) Sometimes
C) Not an issue
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12. Do you slur words, feel mentally sluggish, or have trouble connecting thoughts
when you haven’t eaten?
A) Yes, this happens three or more times per week
B) Yes, this happens three to six times per month
C) Sometimes, but doesn’t happen often
D) Not an issue
13. Describe your use of sweeteners:
A) Must add sugar or artificial sweetener to foods or beverages
B) Occasionally add sugar or artificial sweetener to foods or beverages
C) Seldom or never add any sweetener
14. Do you eat in response to stress?
A) Yes
B) Sometimes
C) I lose my appetite in response to stress
D) Not an issue
15. Are you currently under considerable stress?
A) I am currently experiencing an emotional trauma or severe strain
B) General life stress is quite high and feels out of control
C) General life stress is quite high and is barely manageable
D) General life stress is high, but is managed well
E) Moderate stress
F) Low stress
Please note: This quiz is for educational purposes. It is not intended as a diagnosis
of any medical problem or condition. Consult you medical doctor for analysis of
leptin-related medical conditions.
5 Simple Rules for Healthy Weight Loss
1. Never eat after dinner.
2. Eat three meals a day.
3. Do not eat large meals.
4. Eat a breakfast containing protein.
5. Reduce the amount of carbohydrates you eat.
The Leptin Lifestyles Workbook
Understanding Your Score
Like standing on a scale to measure what you weigh, this quiz helps you
get an idea of how leptin hormone is functioning in your body. Consider
the score of 100 being optimum leptin function. The further your score is
from 100, the more in need of improvement.
The healthy function of leptin hormone involves many factors: the
amount of fat in storage, the amount of fat in the blood, body weight,
general health, immune function, exercise, diet, stress level, and synergistic relationships with other hormones. Leptin function may be disrupted or stressed for a variety of reasons. Identifying all such factors for
any one person is beyond the scope of this quiz.
800-717-WELL
952- 929-4575
www.WellnessResources.com
5 simple Rules for Healthy Weight Loss
The Leptin Diet consists of five key dietary rules, called the Five Rules.
1.
Rule 1. Never eat after dinner. Allow eleven to twelve hours between
dinner and breakfast. Never go to bed on a full stomach. Finish eating
dinner at least three hours before bed.
2.
Rule 2. Eat three meals a day. Allow five to six hours between meals.
Do not snack.
3.
Rule 3. Do not eat large meals. If you are overweight, always try to
finish a meal when you are slightly less than full: the full signal will
usually catch up to you in ten to twenty minutes. Eating slowly is
important.
4.
5.
Rule 4. Eat a breakfast containing protein.
Rule 5. Reduce the amount of
carbohydrates you eat.
5 Simple Rules for Healthy Weight Loss
1. Never eat after dinner.
2. Eat three meals a day.
3. Do not eat large meals.
4. Eat a breakfast containing protein.
5. Reduce the amount of carbohydrates you eat.
10
The Leptin Lifestyles Workbook
Sample Breakfast
The following breakfast qualifies as a
“light meal,” even though you might
not think so at first glance:
Calories
Grams of Protein
150
12
1 slice of Canadian bacon
68
9
1 slice of whole grain toast
65
2
1 tab of butter
27
0
Coffee with 1 tablespoon cream
52
0
362
23
203
31
50 - 80
1
65
2
318 - 348
34
1 scoop whey protein
110
24
1 medium banana
100
1
8 ounces 2% milk
120
8
Total
330
33
2 poached or hardboiled eggs
Total
Other examples:
8 ounces of 2% cottage cheese
1 cup of fresh fruit
1 slice of whole grain toast
Total
Blend the following
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952- 929-4575
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11
My Leptin Lifestyle Wellness Program
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5 Simple Rules for Healthy Weight Loss
1. Never eat after dinner.
2. Eat three meals a day.
3. Do not eat large meals.
4. Eat a breakfast containing protein.
5. Reduce the amount of carbohydrates you eat.
12
The Leptin Lifestyles Workbook
Leptin Lifestyle Journal
Breakfast
What time? ______________________
What did you eat (in what portions)? ___________________________________________________________________
___________________________________________________________________________________________________
What was your protien?______________________________________________________________________________
Suplements ________________________________________________________________________________________
Fullness Meter
still hungry
satisfied
full
painfully full
Lunch
What time? ______________________
What did you eat (in what portions)? ___________________________________________________________________
___________________________________________________________________________________________________
Suplements ________________________________________________________________________________________
Fullness Meter
still hungry
satisfied
full
painfully full
Dinner
What time? ______________________
What did you eat (in what portions)? ___________________________________________________________________
___________________________________________________________________________________________________
Suplements ________________________________________________________________________________________
Fullness Meter
still hungry
satisfied
full
painfully full
Exercise
What time? _______________________ How long? ________________________
To Bed
What time? _______________________ How long? ________________________
How did you feel?
Energy level
low
normal
high
Comments__________________________________________________________________________________________
____________________________________________________________________________________________________
800-717-WELL
952- 929-4575
www.WellnessResources.com
13
Nutrient Support for Leptin Weight Management
The new Leptin Control Pack® provides the ultimate nutritional support for enhanced thyroid
and leptin function. It helps to combat fatigue, reduce cravings, improve mental energy, and
get metabolism and fat burning into gear. It is designed to improve the efficiency of leptin
communication and metabolic action. This, in turn, may significantly improve the utilization
of all types of calories, including enhancing the ability to feel energized on less food and
reducing the cravings for food. It also provides nutrients for cardiovascular health, cholesterol
metabolism, triglyceride metabolism, and maintaining healthy blood sugar.* Take one packet
at each meal and notice the difference!
Each packet contains six capsules: 1 – Leptinal® (enhanced formulation!), 1 – Thyroid
Helper®, 1 – Stress Helper®, 1- LeptiSlim®, 1 – Cinnamon Plus™ (new product!), and
1 – Mangosteen Plus™ (new product!). You may take a pack in the afternoon, rather than
dinner, to help prevent that afternoon energy slump.* Take 2–3 packs a day.
Leptinal®– The Leptin Helper™ – Improves thyroid and leptin function, important hormones
for optimal metabolic function. This is our top weight management, cholesterol metabolism,
and cardiovascular support product. It helps promote the natural burning of fat for fuel when
used in conjunction with a proper diet and exercise.*
Thyroid Helper® – Helps improve metabolism, mood, motivation, focus, and energy. Thyroid
Helper® enhances the conversion of thyroid hormone (T4) into the metabolically active form
(T3). This assists cells to naturally use calories for fuel to support the proper resting metabolic
rate, which is vital to proper weight management. Helps a person naturally warm up if cold.*
5 Simple Rules for Healthy Weight Loss
1. Never eat after dinner.
2. Eat three meals a day.
3. Do not eat large meals.
4. Eat a breakfast containing protein.
5. Reduce the amount of carbohydrates you eat.
14
The Leptin Lifestyles Workbook
Stress Helper® – Helps reduce stress eating and boost mental energy. Acetyl-L-Carnitine
(ALC) and Carnosine directly modulate neurotransmitter function to support mental energy,
whereas Pantethine supports the adrenal glands. ALC is also the important nutrient that
transports fat into the “cellular fireplace” to be burned as fuel (beta oxidation). Pantethine
makes Acetyl-Coenzyme-A, an important molecule assisting fat and cholesterol transport in
metabolism.*
LeptiSlim® – Reduces sugar and carbohydrate cravings, promotes healthy insulin function.
It is essential to eliminate snacking between meals and late night food cravings. LeptiSlim®
may help. Helps metabolism run properly on moderate and normal sized meals, helping to
promote a normal full signal.*
Cinnamon Plus™ – Contains the patented water-soluble and clinically tested form of cinnamon known as Cinnulin PF®, an important nutrient that supports healthy blood sugar and
cholesterol metabolism.* It also contains standardized extracts of coffee berries and banaba
Leaf, two other nutrients known to support healthy blood sugar and weight management.*
Mangosteen Plus™ – A high antioxidant
form of the entire mangosteen fruit, a rich
source of prenylated xanthones, helpful
cellular antioxidants not found in other fruits.*
This is accompanied by a special cranberry
extract, an important fruit for kidney and
urinary tract support. The mild diuretic effect
of cranberry is helpful for individuals on a
weight management program.*
800-717-WELL
952- 929-4575
www.WellnessResources.com
15
Personal Statistics
Starting Weight ______________
Ending Weight _______________
Starting Waistline ____________
Ending Waistline _____________
If taking medication for the following
Diabetes _________________________________________________
High Cholesterol __________________________________________
Sleep Disorders ___________________________________________
Note any changes in medicaion ______________________________
What was your highest challenge during the month? ____________________________________
_______________________________________________________________________________
What was your greatest success during the month? ____________________________________
______________________________________________________________________________
Solutions - New Strategies/Personal Plan/Things I have to change ___________________________
________________________________________________________________________________
________________________________________________________________________________
5 Simple Rules for Healthy Weight Loss
1. Never eat after dinner.
2. Eat three meals a day.
3. Do not eat large meals.
4. Eat a breakfast containing protein.
5. Reduce the amount of carbohydrates you eat.
16
The Leptin Lifestyles Workbook
Delicious Healthy Foods and Their Portion Sizes
800-717-WELL
952- 929-4575
www.WellnessResources.com
17
Are you ready to start doing the things
that will lead to a healthy fit lifestyle?
Here is help for
• Fatigue
• Food cravings
• Excess body weight
• Yo – yo dieting
Are you ready to quit
dieting and adopt a
lifestyle where you
choose what to eat and
what type of exercise
that will leave you
feeling healthy and full
of energy, free to enjoy
life the way it’s meant to
be enjoyed? This little
workbook can help lead
you in the direction of
that lifestyle.
5 Simple Rules for Healthy Weight Loss
1. Never eat after dinner.
2. Eat three meals a day.
3. Do not eat large meals.
4. Eat a breakfast containing protein.
5. Reduce the amount of carbohydrates you eat.
18
The Leptin Lifestyles Workbook