Absolute Trim Body System manual

Transcription

Introduction Letter
Welcome
to the New You
Welcome to the Absolute Trim Body System.
Congratulations for taking the ﬁrst step on the road to optimal health!
Designed with your success and wellbeing in mind, the Absolute Trim Body
system offers simple, practical tools. The program also considers factors that
can be an important part of reaching your personal health goals: nutrition,
exercise, mindset, meal planning, and motivation.
We also invite you to visit www.amway.com.au / www.amway.co.nz.
For additional support with the program itself, the supplements recommended
throughout the program or lifestlye changes, email our team of naturopaths
/nutrition trainers at: naturopath@nutriway.com.au / naturopath@nutriway.co.nz
or phone1800 45 46 47 (in Australia) or 0800 611 611 (in New Zealand).
Good luck with your dedication to a lasting lifestyle change — it’s more than
a diet. Here’s to your successful journey. We’re with you all the way.
Commitment Letter
Commitment to
Optimal Health
Congratulations! This “contract” signifies a promise to yourself: you’re making
a commitment to change your lifestyle and strive for optimal health with the
Absolute Trim body system. After signing this contract, post it in a prominent
place, to remind you of your healthy eating and exercise goals.
I, . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ., promise to reach for optimal health by:
•Checking with my doctor about
my overall physical health
•Enjoying my commitment to
health as a special gift to myself
•Finding ways that motivate me to
stick to my health goals
•Logging my weight and
measurements regularly
•Making my overall health and
wellbeing a priority
•Including my family and friends in
my health goals
•Taking advantage of the support
•Giving myself small rewards for
offered on naturapath@nutriway
every mini-goal I achieve (e.g.
.com.au/.co.nz
two kg lost or 2cm gone from my
•Focusing food choices on lean
protein, fruits, vegetables, and
“good” fats
•Exercising at least 10 minutes a
waistline)
•Allowing small treats along the
way, to minimise cravings
•Dealing with cravings - when
day, six days a week, to the best
they do happen - in healthy
of my ability
ways, like taking a walk or calling
•Learning to make healthy
food choices in any situation,
including special occasions
•Giving myself positive feedback
a friend.
•Loving and appreciating who I
am, no matter what size I am or
how much I weigh
every day
................................................
............................................
Signature
Date
Weekly Weigh-In
Day 1 weight . . . . . . . . . . . . . . . . . . . . . . . . . .
Day 1 BMI . . . . . . . . . . . . . . . . . . . . . . . . . .
Tips for a
Healthy Weigh-In
•Buy a reliable scale that weighs
in .01 kg increments
Week 1 weight . . . . . . . . . . . . . . . . . . . . . . . . . .
Week 2 weight . . . . . . . . . . . . . . . . . . . . . . . . . .
Week 3 weight . . . . . . . . . . . . . . . . . . . . . . . . . .
•Don’t weigh yourself more
than once a week — day-today fluctuations are normal,
and daily weigh-ins could be
discouraging
Week 4 weight . . . . . . . . . . . . . . . . . . . . . . . . . .
Day 30 weight . . . . . . . . . . . . . . . . . . . . . . . . . .
Day 30 BMI . . . . . . . . . . . . . . . . . . . . . . . . . .
•Weigh yourself the same time,
each time. Most people prefer
to weigh in the first thing in
the morning, after using the
bathroom, and before eating
Week 5 weight . . . . . . . . . . . . . . . . . . . . . . . . . .
Week 6 weight . . . . . . . . . . . . . . . . . . . . . . . . . .
Week 7 weight . . . . . . . . . . . . . . . . . . . . . . . . . .
and drinking anything
•Remember to take your
measurements too! If you
exercise regularly, these could
be a better picture of your
Week 8 weight . . . . . . . . . . . . . . . . . . . . . . . . . .
Day 60 weight . . . . . . . . . . . . . . . . . . . . . . . . . .
Day 60 BMI . . . . . . . . . . . . . . . . . . . . . . . . . .
overall health, especially if
you’re losing inches off your waist
and hips
•Don’t let small weight gains get
you down. It’s the big picture
Week 9 weight . . . . . . . . . . . . . . . . . . . . . . . . . .
Week 10 weight . . . . . . . . . . . . . . . . . . . . . . . . . .
Week 11 weight . . . . . . . . . . . . . . . . . . . . . . . . . .
that counts - and if you exercise
regularly, you should be building
muscle. Muscle weighs more
than fat, but it takes up less
room - so you could weigh the
Week 12 weight . . . . . . . . . . . . . . . . . . . . . . . . . .
Day 90 weight . . . . . . . . . . . . . . . . . . . . . . . . . .
Day 90 BMI . . . . . . . . . . . . . . . . . . . . . . . . . .
same but be smaller and fitter.
Absolute Trim
%RG\6\VWHP
Table Talk
The beauty of simple plans. As you move toward optimum health, you
appreciate tools that make the path easier to follow. Watch as moderation
transforms into new-found confidence. See how conscious choices about
meal planning let everyone enjoy the good taste of healthy eating.
Here are a few easy ideas that encourage you to consider nutritious food a
genuine pleasure.
• Drink a tall glass of water, garnished with a slice of lemon, before meals
• Serve meals on salad plates, not dinner plates, and add a sprig of
parsley or mint
• Put your fork down between bites, to chat or just enjoy the moment
• Grill, steam, or bake instead of frying
• Choose fruit or low-fat yoghurt for dessert
• Make a grocery list before you shop
• Find an off-peak time to grocery shop
• Midway through a meal, ask yourself, “Am I full?”
• Try a new fruit or vegetable
• Going out? At a restaurant, split your main meal with a friend
A fresh outlook is a welcome companion on the journey to good health.
As you embark, remember that little details like these can make the
commitment to healthy eating something to celebrate.
Icons
As you use the Meal Plan Cards, watch for the icons below to find these
features:
R
This icon means that you can find the recipe for this dish in the set of
V
This icon means that the recipe for this dish is vegetarian, or offers a
Recipe Cards.
vegetarian option.
General
My Weight Chart
Find Your Ideal Weight
Use the chart below to find the weight range for your height. Consult with
your doctor to determine your actual weight goal, based on your age and
personal health profile.
Table of Acceptable Weights for Height
Based on Body Mass Index (BMI) in the range of 20 – 25.
cm
ft’ in”
kg
st, lbs
152
5’0”
46 – 58
7,3 – 9,2
154
5’0.5”
47 – 59
7,6 – 9,4
156
5’1.5”
49 – 61
7,10 – 9,8
158
5’2”
50 – 62
7,12 – 9,11
160
5’3”
51 – 64
8,0 – 10,1
162
5’4”
52 – 66
8,3 – 10,5.5
164
5’4.5”
54 – 67
8,7 – 10,8
166
5’5”
55 – 69
8,9 – 10,12
168
5’6”
56 – 71
8,11 – 11,3
170
5’7”
58 – 72
9,2 – 11,5
172
5’8”
59 – 74
9,4 – 11,9
174
5’8.5”
61 – 76
9,8 – 12,0
176
5’9”
62 – 77
9,11 – 12,2
178
5’10”
63 – 79
9,13 – 12,6
180
5’11”
65 – 81
10,3 – 12,11
182
5’11.5”
66 – 83
10,5.5 – 13,1
184
6’0.5”
68 – 85
10,10 – 13,5
186
6’1”
69 – 86
10,12 – 13,8
188
6’2”
71 – 88
11,3 – 13,12
190
6’3”
72 – 90
11,5 – 14,2
Suitable for use with both men and women >18 yrs
General
Body Mass Index
Introduction
BMI stands for Body Mass Index — a measurement of your total body fat.
Many health experts believe BMI offers a better picture of overall health and
fitness than weight.
• A healthy BMI is between 18 and 25
• A BMI higher than 25 is considered overweight
• A BMI over 30 is considered obese
As little as 2-5 kg takes you from the overweight category to the healthyweight category on the BMI chart below!
• If you are 5’ 9” tall (176 cm) and weigh 79.5 kg, your BMI is in the
overweight category
• Lose 5 kg, and you’re at a healthy weight
Match your height and weight on the chart to find your BMI. Then, set your
sights on losing your first 1 kg. Now, strive for your “healthy weight” range
— and enjoy optimum health!
18.12 / 120
in light clothing without shoes
Weight in Kilograms (Stones & Pounds)
st/lb / Kg
17.4 / 110
se
Obe
15.1 / 100
14.2 / 90
ight
r We
12.8 / 80
Ove
11.0 / 70
ight
y We
lth
Hea
9.6 / 60
ight
erwe
Und
7.12 / 50
6.4 / 40
4.10 / 30
140cm
4’7”
150cm
4’11”
160cm
5’3”
170cm
5’7”
t
eigh
derw
Un
Very
180cm
5’11”
190cm
6’3”
Height in Centimetres (Feet & Inches) without shoes
200cm
6’7”
Recipes
Easy Substitutions
Use these easy substitutions when preparing nutritious, healthy meals and
snacks. You’ll never miss all those kilojoules, carbs, and fat grams!
For Cooking & Baking
Instead Of
Substitute
Butter or margarine for
sauteing/frying
Canned chicken broth or
olive oil-flavoured spray
1 whole egg
2-3 egg whites
Full cream milk
Reduced-fat milk
Mashed potatoes
Mashed cauliflower, made with
fat-free Extra Virgin Olive Oil spray
Full-fat cream cheese
Low-fat or fat-free cream cheese
Minced Meat
Lean minced meat, thinly sliced
lean turkey breast or vegetarian
soy-based crumbles
For Meals & Snacks
Instead Of
Substitute
Full-fat salad dressing or mayo
Low-fat or fat-free salad dressing
Hard lollies
Frozen grapes
Crackers and dip
Raw vegetables and low fat dip
(e.g. guacamole or hummus)
Full-fat sour cream
Plain, low-fat yoghurt
Chocolate goodies
Unsweetened cocoa mixed with
kilojoule-free sweetener and low-fat
ricotta cheese, carob
Cream cheese on toast
Creamy Dreamy Dessert (see recipe
card page 90) on whole-grain toast
Salty snacks
Raw vegetables with fat-free
Italian dressing
beef stir-fry
2.1
Beef Stir-fry
Serves: 1 Prep: 10 min
Ingredients
1 tsp. sesame oil
90 g lean beef, trimmed of all fat and sliced into thin strips
½ cup each yellow squash, carrots, broccoli, celery, and onions, sliced
1 Tbs low-salt soy sauce
Cooking Instructions
•Heat oils in a nonstick frypan over medium heat.
•Add beef strips; cook and stir until browned.
•Add vegetables and sauté until tender-crisp.
•Serve and season with low-salt soy sauce.
Options & Tips
> This recipe is also delicious when made with chicken breast instead of
beef.
> Double or quadruple the recipe to serve the whole family. Serve the meat
over steamed brown rice, for more fibre.
> Use chopsticks instead of forks; you’ll eat slower which will help you feel
fuller.
> For a kid-friendly treat, buy fortune cookies (from a Chinese Grocery
Store) for dessert — only 168 kilojoules per cookie!
Nutritionals: 1,407 kilojoules, 21 g protein, 14 g fat, and 25 g carbs
extra protein
scrambled eggs
Extra Protein
Scrambled Eggs
Ingredients
3 egg whites plus 1 egg yolk
1 scoop NUTRIWAY® All Plant Protein
1 Tbs skim milk
Light Extra Virgin Olive Oil cooking spray
Salt and pepper, to taste
2 Tbs salsa
• Beat eggs well in a small bowl, and then whisk in the Protein Powder
and skim milk.
• Spray a nonstick frypan with the cooking spray and cook egg mixture
over medium heat until set.
• Season to taste.
• Top with salsa.
Nutritionals: 753 kilojoules, 28 g protein, 6 g fat, and 5 g carbs
2.2
cream cheese &
spinach omelette
Cream Cheese &
Spinach Omelette
Ingredients
3 egg whites
1 scoop NUTRIWAY® All Plant Protein
30 g low-fat cream cheese, cut in cubes
¼ cup fresh spinach leaves, washed and coarsely chopped
¼ cup chopped tomatoes
• Beat eggs well in a small bowl, and then whisk in the All Plant Protein.
• Spray a nonstick frypan with the cooking spray and cook egg mixture
over medium heat until almost set.
• Add cream cheese cubes, spinach leaves, and tomatoes.
• Cover and cook an additional 1–2 minutes.
• Slide onto a plate, season to taste, and serve.
2.3
veggie omelette
2.4
Veggie Omelette
Ingredients
1 cup chopped vegetables: onions, green capsicum, mushrooms, tomato, etc.
2 egg whites
1 Tbs skim milk
15 g shredded low-fat cheese
• Spray a nonstick frypan with the cooking spray and sauté the vegetables
over medium heat.
• While the vegetables are cooking, beat eggs and milk in a small bowl.
• Pour the egg mixture over the vegetables and cook until set.
• Sprinkle cheese on top, season to taste, and serve.
Options & Tips
> Use whole eggs instead of whites.
> Add ½ cup chopped lean ham or bacon to egg mixture to make a
Western omelette.
fish in foil
2.5
Fish in Foil
Ingredients
Heavy-duty aluminium foil
A 120 g filet of whiting, barramundi, perch or orange roughy
Salt, pepper, and garlic powder, to taste
½ cup carrots, celery, and red capsicum, cut in thin strips
Lemon wedges
• Heat oven to 200ºC Place each serving of fish on its own 30 cm
piece of foil.
• Spray with cooking spray, and sprinkle with seasonings.
• Place vegetable strips on top of the fish.
• Wrap completely in foil, making sure to seal edges.
• Place foil-wrapped fish servings on a cookie sheet and bake in a
pre-heated oven for 10 minutes.
• Remove from oven and unwrap. Use care when opening packets to
avoid steam.
• Serve with lemon wedges.
Options & Tips
> Double or quadruple the recipe to serve the whole family. Bake each
portion in a separate foil packet.
> This recipe also works with chicken breast. Just bake it an additional
10 minutes.
Nutritionals: 609 kilojoules, 22 g protein, 1 g fat, and 11 g carb
tuna delight
2.6
Tuna Delight
Ingredients
180 g chunk light tuna in spring water or brine or canned pink salmon, drained
1 Tbs slivered almonds
¼ cup diced celery
Chopped onion, parsley, and coriander
1 Tbs low-fat caesar salad dressing
1 medium tomato, cut in wedges
Cos lettuce leaves
• Mix the tuna or salmon with almonds, celery, onion, parsley, and coriander.
• Add the caesar dressing.
• Season to taste.
• Place tomato slices on top of lettuce leaves on a plate.
• Top with the tuna or salmon and enjoy.
Options & Tips
> Core a whole tomato and stuff salad mixture inside.
> Wrap the salad mixture inside a large lettuce leaf or two, roll up and enjoy
as a “portable” meal.
> Add your choice of: chopped capsicum, zucchini, or carrot for fibre, crunch,
and extra nutrients.
chicken
parmesan
2.7
Chicken Parmesan
Ingredients
90 g chicken breast
½ cup sliced zucchini
½ cup diced green capsicum
½ cup diced onion
1 Tbs Italian seasoning
1 cup bottled tomato based pasta sauce
2 Tbs grated Parmesan cheese
• Spray a nonstick pan with the cooking spray.
• Cook the chicken breast over medium heat until it turns white and
opaque, turning frequently.
• Add the vegetables; stir and cook until tender-crisp.
• Sprinkle with seasonings. Add the pasta sauce; cook until heated through,
approximately 5 minutes.
• Sprinkle with Parmesan cheese and serve.
Options & Tips
> Double or quadruple the recipe to serve the whole family.
> Serve over cooked pasta.
> For finicky eaters, cook the chicken without the vegetables.
salmon
caesar salad
Salmon
Caesar Salad
Ingredients
90 g grilled salmon, cut into pieces
3 cups cos lettuce, chopped
2 Tbs fat-free Caesar salad dressing
3 Tbs grated Parmesan cheese
• Grill salmon outdoors or on a countertop grill — about 10 minutes per inch
thickness, or until salmon is opaque and firm in the center.
• Place lettuce in a large bowl. Drizzle with Caesar dressing.
• Top with grilled salmon and Parmesan cheese.
Options & Tips
> Use baked chicken (skinless - preferably) or turkey breast.
2.8
chicken salad
2.9
Chicken Salad
Ingredients
60 g grilled chicken (skinless - preferably) or turkey breast, cut into strips
3 cups fresh mixed salad greens, chopped
¼ cup diced celery
¼ cup diced green, yellow, or red capsicum
1 medium tomato, diced
1 hard-boiled egg white, diced
15 g shredded low-fat cheddar cheese
1 Tbs olive oil
3 Tbs balsamic vinegar or rice wine vinegar
Fresh ground pepper
• Bake or grill the chicken breast and cool. Cut into strips.
• Arrange the salad greens on a large plate, then top with the remaining
ingredients, arranged in rows.
• Combine oil and vinegar in a small jar and shake well, then drizzle over
the salad.
• Top with fresh ground pepper.
Options & Tips
> Grill a six-pack of chicken breasts on the weekend and store in the fridge
or freezer, thaw in the microwave and serve.
chicken &
lettuce wraps
Chicken &
Lettuce Wraps
Ingredients
Large lettuce leaves, such as cos, or leaf lettuce
Yellow or Dijon-style mustard
60 g cooked chicken breast, thinly sliced
1 medium tomato, thinly sliced
30 g shredded low-fat cheese
Alfalfa sprouts (or any kind of sprouts)
¼ cup shredded red cabbage
• Place lettuce leaves on a plate and spread each leaf with a thin layer
of mustard.
• Place slices of chicken and tomato on each leaf and sprinkle cheese,
sprouts, and cabbage on top.
• Wrap the leaf around the filling and eat as you would a sandwich.
Options & Tips
> Add a few slices of green or red capsicum for extra crunch.
> A slice or two of onion adds flavour to any wrap.
> Add a spoonful of salsa for extra flavour.
2.10
asian chicken
salad
Asian
Chicken Salad
Ingredients
90 g cooked chicken breast, cut in cubes
3 cups leaf lettuce, or cos lettuce, torn in bite-size pieces
1 medium tangerine or orange, cut into chunks
½ cup snow peas, cut in half
1 stalk celery, sliced
½ onion, diced
1 Tbs sliced almonds
1 tsp peanut oil
3 Tbs rice wine vinegar
1 tsp sesame seeds
• Combine all ingredients except oil and vinegar in a large salad bowl.
• Combine oil and vinegar in a small jar.
• Shake well and drizzle over the salad.
• Sprinkle sesame seeds over the salad.
2.11
curried
vegetables
2.12
Curried Vegetables
Ingredients
½ cup each broccoli, carrots, and cauliflower, cut in bite-size pieces
¹⁄³ cup low-fat ricotta cheese
1 tsp. curry powder, or to taste
• In a small pot, cook vegetables in ½ cup water until tender-crisp.
• Meanwhile, mix ricotta cheese with spices.
• Drain vegetables and place in serving dish; stir in ricotta
cheese/spice mix.
apple &
cheddar salad
Apple &
Cheddar Salad
Ingredients
½ small red apple, cored and thinly sliced
2 tsp. lemon juice
1 stalk celery, diced
30 g low-fat cheddar cheese, cut into small cubes
1 Tbs low-fat mayonnaise
4–5 large lettuce leaves
• Place apple slices in a small bowl; toss with lemon juice.
• Add celery, cheese, and mayonnaise; toss to coat.
• Serve on lettuce leaves and season to taste.
2.13
“tastes like a
splurge”chicken
“Tastes like a
Splurge” Chicken
Ingredients
A 90 g boneless, skinless chicken breast
Heavy-duty aluminium foil
1 Tbs spicy mustard
Pinch each of thyme and chilli powder
½ medium red onion, thinly sliced
• Heat oven to 200ºC. Place chicken on a 30 cm piece of foil.
• Spread mustard over the chicken, sprinkle with spices, and top with onion
slices. Wrap completely in foil, making sure to seal edges.
• Place foil-wrapped chicken on grease proof paper and bake in a hot
oven for 15 minutes.
2.14
tuna
chef salad
2.15
Tuna Chef Salad
Ingredients
3 cups salad greens, lettuce, baby spinach, rocket etc, torn in bite-size pieces
2 hard-boiled egg whites, chopped
60 g chunk light tuna in spring water or brine, drained
¼ cup each chopped celery and red onion
6 asparagus spears, cooked, cooled, and chopped
2 Tbs low-fat salad dressing
• Combine ingredients in a large salad bowl. Season to taste.
spicy pork &
vegetables
Spicy Pork
& Vegetables
Ingredients
1 Tbs olive oil
500 g boneless pork tenderloin, cut into 2 cm pieces
1 medium onion, chopped
2 cloves garlic, minced
1 each red and yellow capsicum, seeded, cut into strips
Juice of 2 medium oranges (½ cup juice)
¼ cup lime juice
1 tsp. hot chilli sauce
1 tsp. curry powder
¼ tsp. salt
• In a large nonstick frypan, heat the olive oil over medium heat.
• Brown the pork cubes on all sides for about 5 minutes.
• Add the onion and garlic, lower the heat and cook until the garlic is
fragrant, about 2 minutes.
• Add the remaining ingredients, cover and bring the mixture to a simmer.
• Cook over low heat for about 30 minutes until the pork is tender.
• Uncover the pan and turn the heat up for about 5 minutes, until the juices
have reduced to a thick glaze.
Options & Tips
> Serve over steamed brown or basmati rice.
> Adjust chilli seasonings to your family’s taste
(or eliminate entirely, if you prefer).
> This recipe also works with 3 boneless, skinless chicken breasts, cut in strips.
2.16
fajitas olé
2.17
Fajitas Olé
Ingredients
1 Tbs olive oil
120 g lean steak, chicken breast, or firm tofu, cut into strips
1 cup red, green, and yellow capsicum strips
1 cup onions, sliced
1 Tbs chilli powder, or to taste
1 cup fat-free refried beans, heated
1 Tbs sliced jalapeño peppers, or to taste
2 Tbs salsa
2 Tbs fat-free sour cream
Shredded lettuce, chopped tomatoes, and chopped onions
Large lettuce leaves, such as cos
• Heat olive oil in a nonstick frypan.
• Sauté the steak, chicken, or tofu in the oil.
• Add capsicum and onions; sauté until tender.
• Add chilli seasoning, to taste.
• To serve, place a large lettuce leaf on a plate. Spread ¼ cup of refried
beans on each leaf, then ¼ of the meat and vegetable mixture. Top
with jalapeño slices (if desired), salsa, sour cream, lettuce, tomatoes, and
onions. Wrap each one up, burrito-style.
Options & Tips
> Serve with whole wheat or flour tortillas or pita bread.
> Offer a side dish of heated refried beans served with baked tortilla chips.
> Let the kids make their own fajitas, using their choice of condiments.
> Tofu, a bland-tasting soybean cake, takes on the flavours of other foods,
like spicy chilli seasonings and salsa.
vegetarian
tacos
2.18
Vegetarian Tacos
Ingredients
1 360 g package vegetarian soy burger mix
2 Tbs chilli powder
1 Tbs cumin
3 Tbs jalapeño peppers, finely chopped
2 Tbs salsa
2 Tbs fat-free sour cream
Shredded lettuce, chopped tomatoes, and chopped onions
1 Tbs shredded low-fat cheddar cheese
Large lettuce leaves, such as cos
• Cook the soy mix in a nonstick frypan with the seasonings and jalapeño
peppers until heated.
• Place a large lettuce leaf on a plate.
• Fill each leaf with 1–2 Tbs soy mixture, and add salsa, sour cream, lettuce,
chopped tomatoes, and onions, as desired.
• Wrap up, burrito-style (2–3 tacos per serving).
Options & Tips
> Heat hard taco shells on a cookie sheet in a 200ºC oven for 5 minutes.
> Fill a whole-grain flour tortilla with the taco mixture and call it a burrito.
> Serve tacos on shells with heated refried beans and a salad on the side,
for a well-rounded meal.
> Leftover soy mixture can be used in chilli or Mexican-style spaghetti
sauce.
chilli
2.19
Chilli
Ingredients
250 g extra-lean ground beef or tofu crumbled
1 small onion, chopped
1 green capsicum, chopped
1 Tbs finely chopped jalapeño peppers, or to taste
2 480 g cans diced tomatoes
1 480 g can black beans, drained and rinsed
1 480 g can kidney beans, drained and rinsed
2 Tbs chilli powder
1 Tbs cumin
• Spray a nonstick frypan with the olive oil-flavoured cooking spray.
• Brown ground beef or frozen soy crumbles. If using boxed soy crumbles,
skip spray and add water, heating mixture according to package
directions.
• Add the onion and green capsicum; cook until onion is translucent.
• Add remaining ingredients; cover and cook over low heat 15–20 minutes.
• Adjust seasonings to taste.
Options & Tips
> This chilli can be used for tacos, too — just spoon the mixture into large
lettuce leaves or whole wheat tortillas.
> Serve over 1 cup of cooked whole wheat spaghetti.
> Create chilli-cheese dogs for the kids by serving a spoonful of chilli over
low-fat hot dogs and adding a spoonful of shredded cheddar cheese.
vegetable soup
2.20
Vegetable Soup
Ingredients
3 cups chicken broth (canned or homemade)
1 medium onion, chopped
2 stalks celery, sliced
2 carrots, thinly sliced
1 480 g can sliced green beans, drained
1 small zucchini, sliced
1 480 g can diced tomatoes
1 Tbs Italian seasoning
1 Tbs garlic powder
• In a large pot or Dutch oven, cook the onion, celery, and carrots in the
chicken broth.
• Add green beans and zucchini; cook, covered, for 10–15 minutes.
• Add the tomatoes and seasonings; cook an additional 10 minutes.
Options & Tips
> Soup tastes even better the next day.
> Serve soup with whole wheat crackers and low-fat cheese for a
light ‘n’ easy supper.
cottage cheese &
tuna lunch
Cottage Cheese
‘n’ Tuna Lunch
Ingredients
2 cups chopped cos lettuce
½ cup alfalfa sprouts
¹⁄³ cup low-fat cottage cheese
60 g chunk light tuna, in spring water or brine, drained
1 celery stalk, diced
½ cup broccoli or snow peas or carrots
3–4 radishes, chopped
2 Tbs low-fat mayonnaise
1 tsp Dijon-style mustard
1 Tbs lemon juice
• Place 2 cups chopped cos lettuce on a plate.
• Top with alfalfa sprouts.
• Combine all other ingredients except cottage cheese in a large bowl.
• Serve salad alongside cottage cheese on lettuce-lined plate.
Options & Tips
> Stuff mixture in a hollowed-out tomato, or in a rockmelon half.
2.21
creamy dreamy
dessert & chips
Creamy Dreamy
Dessert with Chips
2.22
Cinnamon Chips
Ingredients
1 fat-free flour tortilla / pita bread
½ pkt. no-kilojoule sweetener
(Use a brand of sweetener that stays sweet during cooking and baking)
• Heat oven to 200ºC
• Use scissors to cut the tortillas into triangles.
• Spray with extra virgin olive oil cooking spray and place on an ungreased cookie sheet.
• Sprinkle with no-kilojoule sweetener and cinnamon; bake 5–6 minutes or until browned and crispy.
• Remove from oven and let cool.
Dip
Ingredients
²⁄³ cup low-fat ricotta cheese
½ tsp. almond extract
• Put the ricotta into a small bowl and stir until softened.
• Add the almond extract and sweetener.
• Top with light cream cheese.
• Serve with Cinnamon Chips (see recipe on this card).
Options & Tips
> To make savory chips, use olive-oil flavoured spray and chilli powder.
> Vary the topping flavour by using maple, vanilla, or lemon extracts.
> Add 1 Tbs sliced almonds to the topping for extra crunch.
Copyright © 2008 Amway of Australia, Amway of New Zealand. Not to be reproduced
without the written permission of Amway of Australia or Amway of New Zealand.
4-3-2-1
Body Training System
Measuring Up
Many of us rely on the scale to measure our weight-loss progress, but weight
alone can be deceiving. A healthy diet and exercise work together toward
positive change in body shape. The number on the scale can’t differentiate
between muscle, fat, water, and tissue. Taking your measurements can be a
better measure of progress.
Measuring Tips
• Start with a cloth tape measure
• Stand tall and breathe normally, without holding your stomach in
• Wear fitted clothing - so you’re measuring your body, not fabric
• Pull the tape snugly across your body - but don’t press it into the skin
• Measure upper arm at the largest point above the elbow
• Measure chest at its broadest point
• Measure weight at its smallest point
• Measure hips and thighs where they are largest
Record your measurements in the space below. Measure yourself once a
week during the first 30 days, then every month after that.
Upper Arm
Week 1
Week 2
Week 3
Week 4
Month
Month
Month
Month
Month
Month
Chest
Waist
Hips
Thigh
4-3-2-1 System: Overview
4-3-2-1
Body Training System
Everyone can find 10 minutes a day to exercise. In fact, health and fitness
specialist Sean Foy, M.A. specifically designed the 4-3-2-1 Body Training System
for busy people. He offers all kinds of guidance in this practical, motivating
program. It’s this easy:
4 minutes Cardiovascular activity — High Energy Aerobic Training (H.E.A.T.)
3 minutes Toning — upper- and lower-body resistance
2 minutes Core — abdominal, hip, and back strengthening
1 minute
Stretching — heart rate restoration
Follow along on the exclusive DVD, and enjoy learning that fitness really can
be fun. Work out six days a week, completing all 10 minutes at once, without
resting between segments. Perform different exercises on Days 1 and 4, Days 2
and 5, and Days 3 and 6. As you reach new levels of fitness, you can consider
adding additional sets, or increasing your intensity level. You can stay motivated
anywhere by taking the 4-3-2-1 fitness cards with you for workouts to go!
Before you start
• Check with your doctor
• Find your starting fitness level using the downloadable PDF on your DVD,
“Find Your Fit-in-10 Fitness Level”
Warm up. Cool down.
Warming up before exercise is a good habit to add to your lifestyle — and it’s
easy! A short warm-up will:
• Raise the heart rate, preparing your body for activity
• Speed up nerve impulses, which improves reflexes
• Increase flexibility for exercise
What’s so cool about a cool-down?
• Gently restores heart rate, breathing, and normal blood pressure
• Reduces the risk of injury
• Removes waste products (like lactic acid) from muscle tissue
Invest a few minutes and make the cool-down a soothing part of your workout.
4-3-2-1 System: Overview
Fitness
Factoids
What’s the difference between a rep and a set? What does “aerobic” mean?
The language of fitness can be confusing, so here’s a quick explanation of
commonly used terms.
Aerobic
means with air. In exercise terms, it refers to cardiovascular activity (walking,
biking, jogging, etc.) that puts an increased demand for oxygen on your heart,
lungs, and body systems by using your major muscle groups — the arms and
legs.
Cardiovascular
refers to the heart and lungs. In exercise terms, aerobics and cardiovascular
activity are used interchangeably.
Core
is your midsection, including the abdominals, lower back, and hips.
Rep
is short for repetition. A rep is one complete action of an exercise.
Set
is the number of repetitions performed one right after the other without rest.
Hyperextension
is the overextending of a muscle or limb, to the point of discomfort.
Abdominals
are your stomach muscles. The transverse abdominis wraps around the torso
from your lower spine, attaching to the ribs, abdominals, and pelvis. This is your
body’s natural support system.
Neutral Spine
means that your spine is aligned and straight, with shoulders down and
abdominals contracted.
Card 1: Days 1 & 4
Cardio H.E.A.T.
4 minutes
Generate some H.E.A.T. The 4-3-2-1 Body Training System uses
H.E.A.T. — High Energy Aerobic Training — to maximise your energy output.
In just four minutes, you’ll go from fast-paced intervals to more moderate
activity. The goal is to safely increase your heart rate during the H.E.A.T. period.
Gear Well-built, supportive athletic shoes
Tips Adro Sarnelli, Winner of Biggest Loser 2006
Take it easy, be sure to listen to your body and remember to start to ignore the
negative self talk. I know you can do this, and it is really important for you to
know that you can too.
Cardio H.E.A.T. Options > 4 minutes
Try using different options for Days 1 and 4, 2 and 5, 3 and 6. Variety
keeps muscles “guessing” and promotes results. If you are new to active
movement, try low-impact choices such as knee raises or marching in
place.
• March or skip in place
• Jumping jacks
• Dance to high-energy music
• High knee raises, with or • March or jog on a mini-trampoline without arm raises
• Step up (using a 20–25cm bench or step) • Jump rope
H.E.A.T. equipment alternatives If you enjoy using fitness equipment, any of
these machines are good choices for your cardio workout:
• Treadmill
• Stair climber
• Rowing machine
• Stationary cycle
• Elliptical trainer
Movement Choose an activity. When ready to begin, start activity and
continue for four minutes without stopping.
Good form
> Keep your body properly aligned for your activity choice
> Work hard enough to feel an increase in your heart rate
> Stay hydrated
>> After completing Cardio H.E.A.T., move to next step without resting. >>
Card 2: Days 1 & 4
Trim & Tone
3 minutes
Use it or lose it
Resistance training with body weight, resistance bands, or dumbbells/free
weights, can improve muscle density, tone, and strength. It also increases
bone density, which fights osteoporosis.
Today’s Trim & Tone Gear
•Wall space
Your choice:
• Chair with back
• Two 500 ml–1 Litre bottles of water or
• Pair of dumbbells/free weights (0.5–1.5 kg)
Wall Push-Up > 1 minute
Biceps, Triceps
Starting position
• Face a wall, feet shoulder-width apart,
about 0.7-1.0 metres away from the wall
• Place your hands flat against the wall
• Place full body weight on your hands,
and raise your heels slightly off the floor
Movement
• Leading with your chest, lower your body
into the wall, bending at the elbows
• Drop as close to the wall as you can
• Hold for a 4-3-2-1 count
• Slowly push your body away from the
wall by straightening your arms, to return
to starting position
• Repeat for one minute
Good form
> Keep your back straight
> Keep movement smooth and fluid
Card 3: Days 1 & 4
Bent Row Raise > 1 minute
Upper Back, Triceps
Starting position
• Stand in front of chair seat
• Bend over from the hips until your
back is parallel to the floor
• Bend knees to comfortable
position
• Place your left hand on the
chair seat
Movement
• With your right hand, grasp the
weight — palm facing toward
your body
• Let your arm hang straight down
from the shoulder
• Pull the weight straight up, parallel
to body, as high as is comfortable,
while contracting triceps
• Hold weight at peak for
4-3-2-1 count
• Slowly return to starting position.
• Repeat for 30 seconds
• Change direction for opposite arm
Good form
> Keep back straight, but relaxed
> Resist the motion as you lower your
arm, rather than just letting it drop
Bicep Curl > 1 minute
Upper Arms
Starting position
• Sit or stand with back straight
and feet shoulder-width apart,
chin parallel to the floor
• Relax arms at sides, palms facing
forward, slightly in front of hips
Movement
• Hold a weight in each hand
• Slowly curl the weights toward your
chest
• Keep your elbows in front of your
hips and wrists slightly curled up
• Tighten both biceps as you raise
the weights
• Hold for a 4-3-2-1 count as you
reach chest level
• Lower weights slowly back to
starting position
• Repeat for one minute, working
both arms together
Good form
> Grasp the weights firmly, but don’t
“white knuckle” them
> Concentrate on your biceps as
you move
>> After completing Trim & Tone, move to next step without resting. >>
Card 4: Days 1 & 4
Core
2 minutes
Crunching your core
Strong abdominal muscles are the key to strength in everyday activities, from
carrying groceries to swinging a golf club. You’ll pair two core exercises during
a workout for maximum results.
Today’s Core Gear
•Floor mat (optional)
Lying Arm Reach > 1 minute
Abdominals
Starting position
• Lie on your back, with
knees bent and your feet
hip-width apart
• Extend both arms along sides,
palms facing downward
• Keep your head slightly tucked
toward your chest — as if you
were holding an apple under
your chin
Movement
• Leading with the chin and
chest together, contract
abdominal muscles
• Raise shoulders off the floor,
reaching forward toward
your knees
• Press lower back toward
the floor
• Contract abdominals and hold for
a count of 4-3-2-1
• Slowly return to starting position
Good form
> Keep head and spine aligned in a
neutral position
> Keep the movement smooth
> Lead with the chest, not your
head
Card 5: Days 1 & 4
Alternate Arm & Leg Raise > 1 minute
Lower Back & Hips
Starting position
• Lie face down on the floor with
arms extended over head, legs
fully extended
Movement
• Simultaneously raise your left arm
and right leg, high enough to feel
the stretch, without straining your
back or neck
• Raise the opposite arm and leg
• Hold for a 4-3-2-1 count, then
lower
• Repeat for one minute,
alternating sides
Good form
> The key to this movement is
to maintain a neutral spine —
shoulders down, spine straight
> Keep your legs and arms straight,
without hyperextending
> Use smooth, fluid motion as you lift
and as you alternate from side to
side
>> After completing Core, move to next step without resting. >>
Card 6: Days 1 & 4
Stretching
1 minute
Stretching the 4-3-2-1 way
Proper breathing can increase energy, nourish your muscles and brain, and
decrease stress. Make the most of this relaxing minute.
Today’s Stretching Gear
•Chair (optional, for seated cool-down)
Deep Breathing > 30 seconds
Starting position
• Stand tall, shoulders relaxed, or
sit “tall,” shoulders relaxed, chin
parallel to floor
Movement
• Inhale deeply through the
nose, filling the lungs, mentally
counting 4-3-2-1
• Hold your breath for another
4-3-2-1 count
• Slowly exhale through your
mouth, relaxing through another
4-3-2-1 count
• Perform for 30 seconds
Good form
> Make sure you are breathing
properly by performing this test:
Place your hand on the middle
of your stomach and breathe
normally. Does your hand rise with
your abdomen as you inhale — or
does your chest?
If you’re breathing the 4-3-2-1
way, you’ll see your hand rise with
your abdomen
Shoulder Stretch > 30 seconds
Starting position
• Perform this stretch either
standing or sitting
Movement
• Interlock your fingers,
then stretch both arms
over head, turning palms
upward
• With palms facing upward
and arms extended,
gently stretch upward
through your back and
shoulders until you feel a
comfortable stretch
• Expand the chest as you
raise up, inhaling deeply
to a 4-3-2-1 count
• Slowly exhale through your
mouth as you release and
lower arms to sides
Good form
> Focus on proper breathing
technique as you stretch
44
You’ve just
finished one
10-minute
4-3-2-1 Body
Training set!
Card 7: Days 2 & 5
Cardio H.E.A.T.
4 minutes
Generate some H.E.A.T. Performed regularly over time, cardio
activities will make the heart, blood vessels, and muscles stronger and more
efficient. You can significantly improve your health and fitness by performing
regular H.E.A.T. activities and active sports!
place.
• Jumping jacks
• Treadmill
• Stair climber
• Rowing machine
Good form
> Stay hydrated
Card 8: Days 2 & 5
Trim & Tone
3 minutes
Use it or lose it
Research shows that exercises using resistance (i.e., body weight, dumbbells/
free weights, or resistance bands) positively affect health and fitness. You
don’t have to be a competitive athlete to appreciate strong, fit muscles!
• Chair with back
Standing Lunges > 1 minute
Thighs, Legs, Buttocks
Starting position
• Place left foot as far ahead of the
right foot as you can comfortably
maintain
• Keep the weight of your right
leg on the ball of the foot
• Use the chair, if needed, for
support and balance
• Keep your free hand out for
balance or on your hip
Movement
• Lunge into a deep dip, leading
with right knee as it presses
toward the floor
Good form
• Keep leg and buttock muscles
> Keep back straight, with chin
contracted
parallel to the floor, shoulders
relaxed, and chest up
• Reverse the position, with your
> During the move, keep front
right leg in front and repeat for
knee at a 90° angle — don’t
another 30 seconds
allow knee to extend over toes
Card 9: Days 2 & 5
Side Leg-Raise > 1 minute
Outer Thighs, Buttocks
Starting position
• Stand directly behind the chair
(for balance)
• Place feet together, with knees
slightly bent
Movement
• Holding the chair back, slowly raise
your right leg out to the side, as
high as you comfortably can
• Contract buttocks muscles, hold
for a 4-3-2-1 count
• Slowly lower leg to starting position
parallel to the floor
• Repeat for one minute,
> Keep the supporting knee slightly
alternating legs
bent, and the lifting foot flexed
Good form
> Keep your upper body straight;
> Keep shoulders relaxed, chin
avoid leaning to the side
Plié Squat > 1 minute
Inner Thigh, Buttocks
Starting position
• Stand with your feet slightly wider
than shoulder-width apart, toes
pointing outward, knees slightly
bent
• Place hands on hips, or for extra
support, place chair at arm’s
length in front of you, rest hands
on back
Movement
• Slowly lower your body as if seating
yourself in a chair, knees turned
outward
• Squat down as low as you
comfortably can
• Slowly return to starting position,
keeping leg and buttocks muscles
contracted
Good form
> Keep back straight, chin parallel to
the floor, shoulders relaxed, chest
up
> Don’t allow knees to extend over
toes
Card 10: Days 2 & 5
Core
2 minutes
Crunching your core
Core muscles (abdominals, hips, and back) provide protection, stability,
balance, and strength for the entire body. It’s worth taking the time to ensure
your core muscles are strong and supple.
Today’s Core Gear
•Floor mat (optional)
Lying Straight Leg Lift > 1 minute
Abdominals
Good form
Starting position
• Lie on your back on the floor, legs > Keep lower back pressed to floor
> Resist downward movement as
slightly bent, and feet flexed
• Place arms outstretched, palms
leg lowers to starting position
on the floor
Movement
• Contract abdominals as you raise
the right leg until perpendicular to
floor, keeping foot flexed
• Repeat with right leg for 30
seconds
• Follow with left leg for 30 seconds
Card 11: Days 2 & 5
Same Side Arm & Leg Raise > 1 minute
Lower Back & Hips
Starting position
• Lie face down with arms fully
extended overhead
• Face will be close to floor or mat
• Keep neck and spine in neutral
position
Movement
• Raise your left arm and left leg
together, high enough to feel the
stretch, without straining back or
neck
• Slowly lower to starting position
• Raise the opposite arm and leg,
together
• Hold for a 4-3-2-1 count, then
slowly lower to starting position
• Repeat for one minute, alternating
sides
Good form
> The key to this movement is to
maintain a neutral position for the
spine
> Keep arms and legs straight,
without hyperextending
> Use slow, fluid motion as you lift,
and as you alternate sides
Card 12: Days 2 & 5
Stretching
1 minute
Gentle stretching soothes and protects muscles. Enjoy improved flexibility as
you progress — you may even surprise yourself at how easy it becomes to
touch your toes.
Hamstring Stretch > 30 seconds
Starting position
• Stand with the left foot
slightly in front of the right
foot
• Flex left foot, toes pointing
upward, heel resting on
the floor
Movement
• Keeping your upper back
straight, bend forward at
the waist
• Lower torso over the
extended leg, feeling a
comfortable stretch along
the back of your left thigh
• Opposite knee will bend
deeply as you lower into
the stretch
• Hold for 15 seconds, then
switch legs
Good form
> Focus on proper breathing
technique as you stretch
> Keep head aligned with
spine during the stretch
Quad Stretch > 30 seconds
Starting position
• Stand up straight,
without locking knees
Movement
• Bend your left leg
back, toward the
buttocks
• Grasp the top of your
foot, gently lifting foot
toward the buttocks,
Quadriceps
until you feel a
comfortable stretch in
the quadriceps (front
of the thigh)
• Hold for 15 seconds,
then switch legs
Good form
> Keep knee pointing
toward the floor as
much as possible
44
You’ve just finished
one 10-minute 4-3-2-1
Body Training set!
Card 13: Days 3 & 6
Cardio H.E.A.T.
4 minutes
Generate some H.E.A.T. The heart-fitness benefits of H.E.A.T.
are realised from sustaining an elevated but manageable effort. During the
activity ask aloud, “How hard am I working right now?” If you can say it, even
if it comes with some breathing effort, you are sustaining an energetic pace.
If you are unable to ask the question, slow down.
Tips Adro Sarnelli, Winner of Biggest Loser 2006
Besides appropriate food, water and exercise, sleep is important. You should be
making sure that you are getting enough sleep (at least 8 hours) so that your
body is resting and recharging at the end of every day.
place.
• Jumping jacks
• Treadmill
• Stair climber
• Rowing machine
Good form
> Stay hydrated
Card 14: Days 3 & 6
Trim & Tone
3 minutes
Use it or lose it
Perhaps the most important reason to build muscle strength is to improve our
ability to perform daily tasks effectively, without injury. Our muscles let us
move, sit, stand, walk, bend, stretch, jump, climb, and smile.
•Chair with back
Your choice:
(optional, for balance)
• Two 500 ml–1 Litre bottles of water or
• Pair of dumbbells/free weights (0.5–1.5 kg)
Side Shoulder Raise > 1 minute
Upper Body
Starting position
• Stand with feet shoulder-width
apart, chin parallel to the floor,
back straight, and hands at your
sides
• With your chosen weight, hold
one in each hand, palms facing
downward
Movement
• Keeping both arms straight,
simultaneously raise them out to
the sides
• Do not raise arms higher than
shoulder level
Good form
> Don’t hyperextend elbows. If they
feel strained, reduce weight
> Stand tall, body aligned as if a bar
is across chest, chin parallel to
floor
> Inhale as you lift, exhale as you
lower
> Don’t hold your breath
Card 15: Days 3 & 6
Triceps Extension > 1 minute
Back of Arms
Starting position
• Stand or sit with feet shoulderwidth apart, chin parallel to the
floor
• Keep spine straight, shoulders
relaxed
• Hold your choice of weight in left
hand
Movement
• Holding weight, place left hand
behind your head with elbow bent
• Keeping elbow close to head,
slowly raise the weight above
head
• Hold for a count of 4-3-2-1
• Repeat for 30 seconds. Switch the
weight to the right hand, repeat
for 30 seconds
Good form
> Keep arm close to your head
> Straighten arm as high as you can
on the lift, without hyperextending,
or locking elbow
Heel Raise > 1 minute
Calf Muscles
Starting position
• Stand tall with feet
shoulder-width apart
• For support and balance, use chair
back or wall
Movement
• Raise up on the balls of your feet
as high as you comfortably can
Card 16: Days 3 & 6
Core
2 minutes
Crunching your core
Most movements begin with the core muscles, even those involving your arms
and legs. The core muscles anticipate movement and stabilise the back as
you move. Taking two minutes to strengthen these muscles will help make
every move feel easier.
Today’s Core Gear
• Chair with back
Seated Bent Knee Lift > 1 minute
Abdominals
Starting position
• Sit on the front edge of seat, chin
parallel to floor, looking straight
ahead
• Legs in bent-knee position, at a
90-degree angle
• Stabilize yourself by grasping
the edges of the seat, just
behind your body
• Lean back slightly
Movement
• Slowly raise one knee as high as
you comfortably can, contracting
your abdominal muscles
• Return slowly to starting position
• Repeat the motion with opposite
knee
• Continue alternating legs for one
minute
Good form
> Keep upper body still during this
exercise
> Let your abdominal muscles do all
the work
Card 17: Days 3 & 6
Straight Back Leg Raise > 1 minute
Buttocks
Starting position
• Stand behind a chair with feet
shoulder-width apart, knees slightly
bent
• Keep head in a neutral position,
looking straight ahead, shoulders
relaxed
Movement
• Contract the buttocks
• Slowly raise your left leg back as
far as you comfortably can
• Keeping leg straight and buttocks
contracted, hold position for a
4-3-2-1 count
• Slowly return left leg to starting
position
• Repeat five times, then switch legs
• Continue for one minute,
alternating legs in sets of five
Good form
> When you raise your leg, stand
straight
> Avoid leaning forward, which can
strain lower back muscles
Card 18: Days 3 & 6
Stretching
1 minute
Stretching should be smooth. Avoid bouncing and continue focused
breathing. Holding your breath can cause lightheadedness and produce
body tension instead of relieving it.
Triceps Stretch > 30 seconds
Starting position
top of your left elbow
• Stand, or sit in a chair,
and apply light pressure
spine neutral, chin parallel
to your elbow, gently
to floor, shoulders relaxed
stretching the back of the
Movement
arm
• Place your left hand
• Hold this stretch for 15
behind your head with
seconds on each arm
your palm touching your
Good form
upper shoulder
> Focus on a neutral spine
• Place your right hand on
as you stretch
Calf Stretch > 30 seconds
gently bend your right
Starting position
knee forward, until
• Rest hands against a
you feel the stretch in
wall or on the back of
your left calf muscle
a chair, keeping your
• Perform for 15
back straight
Movement
seconds, then switch
• Place right foot slightly
legs
in front of your body
Good form
• Place your left foot
> Throughout the
comfortably behind
stretch, keep the toes
your body
of both feet pointing
• Resting the left heel
toward the wall
flat on the floor,
44
You’ve just finished
one 10-minute 4-3-2-1
Body Training set!

Absolute Trim Body System manual

Transcription

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