Issue Number 2

November, 2007
TRUE HEALTH
A Newsletter Promoting Optimal Health & Nutrition

Special points of interest:

* The glycemic index is the key
to controlling your cravings
* The key to successful weight
loss is to be found in cellular
nutrition!
* You can turn off false signals
to the brain that make you
believe you are hungry!
* Sadly we cannot get all the
Nutrients that our cells need
In the foods we eat!
Inside this issue:
The Importance Of The 1 has now been shown that
Food We Choose To Eat
The Key To The Reset 1 glycemic carbohydrates along
Program
The Importance Of The Food We Choose to Eat!
INTRODUCTION
Last month we discussed rea-
sons why diets don’t work and
concluded that the most effec-
tive way to lose weight was a
life style change.
In fact we learned how high
glycemic/high carbohydrate
not only caused obesity but it
also causes a whole raft of
serious diseases that can kill
you!
This month I want to discuss
the importance of the foods we
choose to eat. In fact, the
most important aspect of our
health is determined by the
foods we choose to eat.
It is becoming more and more
obvious that the highly proc-
essed foods we are consuming
today are one of the main
reasons we are facing the obe-
sity and diabetes epidemics.
Learning to prepare and serve
meals that contain good, low-
with good fats and proteins, is
key to your health and the
health of your family. When
you combine a healthy diet
with a modest exercise pro-
gram and high quality nutri-
tional supplements, you give
yourself the absolute best
chance of protecting your
health and maintaining a
healthy weight.
Studies have revealed that 85
to 90 percent of the carbohy-
drates that adults and children
are eating today in the West-
ern World (including Australia),
are highly processed and high-
glycemic. This has led us to
repeatedly spike our blood
sugar and eventually become
much less sensitive to our own
insulin. The insulin resistance
that has developed because of
our poor diet and lack of
physical activity is the primary
reason we are in the midst of
not only an obesity epidemic,
it is the major reason so many
of us are becoming diabetic. It
nearly 25 percent of the adult
population has full blown insu-
lin resistance and another 25
percent are well on their way
of developing it. This leads to a
constellation of health prob-
lems that has been defined by
the medical community as the
"metabolic syndrome." These
individuals develop high blood
pressure, abnormal lipids,
increased blood clotting, sig-
nificant weight gain, and are at
high risk of developing heart
disease and diabetes. When
this occurs, you not only begin
aging much faster than you
should, but you also gain an
unusual amount of weight
around your middle that you
just can’t lose. You begin to
hold on to fat like a sponge
holds on to water. This is all
the result of an underlying
resistance to your own insulin.

What Counts As Servings 2

High Glycemic Foods & 2

Weight Gain
Can a Normal Healthful
Diet Provide Optimal
Nutrition
Helpful Hints
Low Glycemic Recipes
The Key to the RESET Program
Our program provides you and
3
your family with the help and
guidance necessary to begin
eating healthy low-glycemic
carbohydrates like whole, fresh
fruits and vegetables along
3 with whole grains.
4 The key to our program is the
power to “switch off” carbohy-
drate cravings!
It isn't necessary to starve
yourself to lose weight. In fact,
consistently eating less than
1,000 calories a day may actu-
ally slow down your metabo-
lism and make it harder to lose
weight. You do, however, need
to make smarter choices about
what you eat.
As we learned last month,
when you eat high-glycemic
foods it can cause your body's
blood glucose levels to quickly
spike and then crash, leading
to feelings of hunger sooner
and seemingly uncontrollable
cravings.
A better choice is to eat low-
glycemic foods which keep
blood glucose levels more sta-
ble, helping to reduce carbohy-
drate cravings, leave you feel-
ing satisfied longer, and con-
trol your appetite more easily.
All of USANA's Macro-
Optimizers that we use in our
program are clinically tested
and guaranteed to be low gly-
cemic, and nearly 95 percent
of RESET participants report
significantly reduced carbohy-
drate cravings after completing
the five days.

This newsletter is brought to you by the Institute For Essential Health

 TRUE HEALTH
High-glycemic foods and weight gain
After years of continually
abusing their bodies through
sedentary habits and eating an
improper diet of high-glycemic
foods that spike their blood
glucose levels, many people
find it becomes harder and
harder for them to lose extra
pounds and maintain a healthy
weight. A poor lifestyle can
cause your body to over-
stimulate the release of insu-
lin--the body's fat storage
hormone. In essence, if you
keep overeating sugar and
high-glycemic carbohydrates,
you will be more likely to gain
weight.
A nutritionally complete solu-
tion to weight loss, RESET is a
commonsense approach to
Eating low-glycemic nutrition that includes low-
glycemic carbohydrates
foods throughout
the day can help
keep your blood
Here’s another Low Glycemic Recipe!
glucose levels
Sunrise Smoothie
stable while (G.I Rating very low)
providing lasting Have this
nutritious
energy. smoothie
for a quick
breakfast
You’ll get over or a filling
snack any-
those horrible carb time.
cravings! YIELD: 1 Serving
* 3/4 cup nonfat or low-fat
vanilla yogurt (sugar-free or
regular)
What Counts as Servings?
Often there is a lot of confu-
sion about the quantity of food
contained in servings.
Here is a general guide to
servings, especially for low GI
diets.
Vegetables
* 1 cup raw or cooked vegeta-
bles;
* 2 cups raw, leafy green
vegetables;
* 1 large whole tomato;
* 1 large pepper.
Fruit
* 1 cup whole fruit juice;
* 1 medium apple, orange;
Page 2
packed with soluble and in- many health benefits that
soluble fiber, low-fat sources exercise can bring into your
of protein, and beneficial fats. life. Exercise burns calories to
And by eating small, low- speed up weight loss, it builds
glycemic meals & snacks fre- muscle mass, which raises
quently throughout the day, your metabolism, and it helps
you will create a caloric deficit reduce stress and depression,
without going hungry, making which can lead to overeating
it easier for you to lose weight. for many people.
Fitness is the fast
track to health
Whether you are on a mission
to lose weight or not 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 criti-
cal that you make a moderate, Physical exercise and dia-
consistent exercise program a phragmatic deep breathing are
part of your daily life in order critical to lymph cleansing and
to both continue losing weight
to healthy immune response.
and to take advantage of the
* 1 cup fresh or frozen fruit If you have any good Low GI
(use strawberries, blueberries, recipes that you would like to
raspberries, blackberries, dark share with your friends, please
sweet cherries, diced peaches send them to -
or any combination)
* 1/4 cup orange juice “True Health Recipes”
* 2 ice cubes PO Box 26
* 1 heaping tablespoon flax Pennant Hills NSW 2120.
meal, oat bran, rice bran, or
toasted-wheat germ (optional) If your recipe is chosen as the
best for the month, you could
1. Place all the ingredients in win a USANA
a blender, and blend until shaker bottle to
smooth. mix your
shakes in!
2. Pour into a 16-oz glass and
serve immediately.
* 1 cup whole grapes; * 1/4 cup cooked dry beans;
* About 8 large strawberries; * 1 T. peanut butter;
* 1 cup diced melon * 1 egg
.
Grains
* 1 regular slice of bread;
* 1 cup cereal flakes;
* 1/2 English muffin;
* 5 whole-wheat crackers;
* 1/2 cup cooked pasta or
rice.
Dairy
* cup of milk or yogurt;
* 1 14 grams natural cheese.
Protein
* 28 grams. meat, poultry, or
fish;
TRUE HEALTH
Can A Normal Healthful Diet Provide Optimal Nutrition?
Dr. Ray Strand MD
In recent years, it has become
obvious that few of us receive
the nutrients our body needs
because we fail to eat a
healthful, balanced diet on a
daily basis. Vitamin supple-
mentation has become an
effective way to make up for
our diet's lack of essential
ingredients, and USANA is
leading the way in nutritional
advancements and research.
In addition to meeting the
Recommended Daily Allowance
for the 10 most important
vitamins and minerals, USANA
has based its formulas on sci-
entific research, which shows
that advanced doses of various
nutrients may confer protec-
tive health benefits. USANA
has formulated the Essentials
to provide advanced doses of
vitamin E, vitamin D, vitamin
C, zinc, folate, vitamin B6,
niacin, riboflavin, and thiamin.
And, while all these nutrients
are available in many of the
foods we eat, the following are
examples of the amounts we
would have to eat on a daily
basis to achieve these protec-
tive doses through diet alone.
Vitamin E (450 IU)
* 80 medium avocados
* 80 mangos
* 1 kl. of sunflower seeds
* 23 cups of wheat germ
* 1.5 litres of corn oil
1
Dr. Ray Strand’s website can be found here...http://www.bionutrition.org/
Helpful Hints
Clean all of the junk food out
of your home & office
Remind yourself that RESET is
a new beginning
Don't get too hungry; eat all of
your meals & snacks
Have a plan for dealing with
tough times
Always eat breakfast. People
who skip breakfast end up
eating more calories during
the day.
Vitamin C (1300 mg)
* 17 medium kiwifruit
* 16 medium oranges
* 160 medium apples
(including the skin)
* 10.5 cups of fresh orange
juice
* 16 cups of raw chopped
broccoli
Nutrient deficient soil means
plants cannot provide the im-
portant nutrients we need!
Greater Nutrient Depletions
and Deficiencies
As the polluting effects of in-
dustrialization, urbanization,
and population growth con-
tinue to take their toll on our
planet, the very things we
need to keep us healthy are
themselves eroding. For exam-
ple:
* Soils are depleted of miner-
als by commercial farming
practices and acid rain.
Don't eat after 8:30 in the
evening
Give yourself non-food re-
wards
Remember that weight loss
can reduce the likelihood of
developing obesity-related
diseases, such as type 2 dia-
betes and cardiovascular dis-
ease
Eat a balanced variety of foods
daily
Page 3
* Many prescription and non-
prescription drugs deplete
nutrients and cause deficien-
cies.
* Illness creates requirements
for vitamin C, zinc, and other
nutrients far beyond what food
can supply.
* Millions of dieting people
have poor nutrient intake, thus
compounding the deficiencies
created by the metabolic de-
mands of weight loss.
In summary, the modern
world presents us with unique
circumstances wherein the
nutritional demands of most
people in the industrialized
West cannot be met by a bal-
anced diet alone. It is, there-
fore, more important than
ever that we equip ourselves
for a long and healthy life by
eating a balanced diet and by
consistently taking high-
quality nutritional supple-
ments.
Dr. Ray Strand MD
So the only answer is no, we
can’t get all the nutrients we
need from a normal healthful “The Nutritional
diet.
demands of most
This results in cellular degen-
eration which causes degen- people in the
erative diseases such as can-
cer, heart disease, stroke, industrialized West
diabetes and many other
chronic diseases that are cannot be met by a
reaching epidemic proportion
in our day!1 balanced diet
alone!”
Control stress
Learn how to cope with emo-
tional triggers to overeating
Allow yourself small indul-
gences
Park at the far end of the
parking lot. Take the stairs
instead of the elevator
Reward yourself for your pro-
gress
A Newsletter Promoting Optimal Health & Nutrition

Institute For Essential Health Here’s another Low Glycemic Recipe! 3. Coat the bottoms only of muffin cups with
PO Box 26 nonstick cooking spray, and fill 3/4 full with
Pennant Hills Blueberry Oat Bran Muffin the batter. Bake at 350°F for about 16 min-
NSW 2120 utes or just until a wooden toothpick inserted
YIELD: 12 Muffins in the center of a muffin comes out clean.
Phone: 02 82133505
E-mail: optimal.health@optusnet.com.au 2 cups oat bran (Not quick oats or 1 minute 4. Remove the muffin tin from the oven and
oats) allow it to sit for 5 minutes before removing
1/4 cup sugar the muffins. Serve warm or at room tempera-
2 teaspoons baking powder ture. Refrigerate or freeze any leftovers not
1/4 teaspoon baking soda eaten within 24 hours.
TRUE HEALTH FOR ALL! 1/2 cup nonfat or low-fat vanilla yogurt
1/2 cup orange juice
1/2 cup fat-free egg substitute, or 2 large
eggs plus 1 egg white, lightly beaten
2 tablespoons canola or walnut oil
3/4 cup fresh or frozen (unthawed) blueber-
ries

1. Combine the oat bran, sugar, baking pow-

der, and baking soda in a large bowl, and stir
to mix well.
www .auscorp.net.au
2. Combine the yogurt, orange juice, egg
and oil in a small bowl and stir to mix
well. Add the yogurt mixture to the oat-bran
mixture and stir to mix well. Fold in the blue-
berries.

Helpful Resource Information

DISCLAIMER
The content of this newsletter has been
compiled by the Institute For Essential Health
from information drawn from a variety of
sources external to the Institute For Essential
Health and is provided for information
purposes only.
While reasonable care is taken in its
preparation, the Institute For Essential Health
does not guarantee or warrant the accuracy,
reliability, completeness or currency of the
information in this newsletter or its useful-
ness in achieving any purpose. In particular,
information in this newsletter should not be
used without checking that information from
appropriate sources and obtaining profes-
sional advice where it is prudent to do so.
To the fullest extent permitted by law, the
Institute For Essential Health will not be liable
for any loss, damage, cost or expense
incurred in or arising by reason of any
person relying on the information in this
newsletter. Persons should accordingly make
and rely upon their own assessments and
enquiries to verify the accuracy of the
information provided.
“Healthy for Life”
by Ray D. Strand MD
This is one of the best books
ever written on the subject of
effective fat loss. Dr. Ray
Strand MD, one of the worlds
leading doctors of nutritional
medicine, explains just how we
put on weight in the first place
and how to simply take it off!
He offers recipe suggestions
and gives examples of low GI
foods. You can purchase it
from his website at http://
ww.healthyandleanforlife.com/
bookstore/.
Another book that I recom-
mend is -
“Low Glycemic Meals in
Minutes”
by Laura Kalina (Registered
Dietitian) and Cheryl Chris-
tian (Certified Personal
Trainer)
This book is full of low-
glycemic recipes from main
meals to quick snacks. The
authors website can be found
at http://
www.lowgimeals.com/Pages/
home.html
exercise and pure unadulter-
ated water.
Founded in 1992 by microbi-
ologist and immunologist Dr.
Myron Wentz, USANA Health
Sciences is a science-based
company that develops scien-
______________________ tifically advanced nutritional,
personal-care, and weight
We use USANA products in management products. The
our programs because of their
name "USANA" derives from
quality and potency guarantee.
Greek and Latin and means
USANA products are manufac-
tured to USP and BSP stan- "true health."
dards and are based on Cellu-
Every dietary supplement pro-
lar Nutrition...In other words
duced by USANA carries a
they are optimal doses that
supply the cells with nutrients potency guarantee, which
needed to repair, maintain the ensures that what is stated on
reparation of the cells and be the label is actually contained
protected from toxins and in the product.
damage. Even though USANA
is the best set of supplements
we can purchase, nothing
takes the place of a well bal-
anced natural diet, moderate