be a w o n d l ou When w e to START good tim Currently, over 7.4 million adults (aged over 18) in Australia, and over 1 billion adults (aged over 15) globally are classified as overweight or obese. With that number set to increase by a staggering 50% by 2015, there is no better time than now to get started on your weight-loss journey.
YOUR CHANCE TO EXPLODE INTO 2010 FIT, HAPPY & HEALTHY www.realbodyclub.com
Don’t let yourself become just another statistic that merely exists unhappily through life; take your life by the reigns, get excited about where this journey could take you, and think about the endless possibilities that may eventuate for you by just taking this first step. There is something so very powerful about transforming your body and knowing that you are finally in control, which then transcends into every other part of your life to give you a new power – a new kind of belief in yourself that will make you unstoppable! My wish for you is to have a long life that is filled with happiness, boundless energy, self-confidence and an awakened spirit for living. Your friend and mentor
Sonja Falvo
uthor, A o lv a F ja n o by S tion rma
ransfo Speaker & Body T Expert
eating for weight loss 1. Dieting will make you fat! Most diets are based on calorie restriction, deprivation and plain old starvation! All of these will initially induce ‘weight’ loss. Unfortunately the weight you lose is not all fat; some of the weight you lose will actually be water and lots of muscle tissue. Losing muscle tissue means a slower metabolic rate and a slower fat burning ‘engine’ This means regaining the weight you have just lost as soon as you start eating normally, plus interest! Success Tip: Next time you are thinking of going on a diet, here is an interesting thought for you – 1kg of fat is equivalent to 7,700 calories; do you really think it is possible to lose fat at a rate of 2kg per week as advertised by many diets or are they just advertising what you would like to believe?
2. The 2/3 - 1/3 principle Here is an easy to stick to eating plan – it is not a diet, it is simply a guide you can use when making your daily food choices! 2/3 of what you eat should look like it comes out of the ground or off a tree; i.e. Fruits, Vegetables, Nuts, Whole Grains, Brown and Wild Rice, and Legumes (interestingly fat is also in this category in the form of avocados, olives and nuts and the oils made from these products!) The other 1/3 of what you eat should be proteins such as Fish, Lean Meats, Lean Chicken (skin off), Low Fat Milk, Low Fat Yoghurt, Low Fat Cheeses and Eggs. Everything else should be consumed moderately
3. Be a SMARTIE
4. Scales are your enemy – unless you are in the weight loss ‘industry’
S - Is it something you can Stick to Simply for the rest of your life M - Is it in Moderation A - Is it Achievable R - Is it Realistic T - Is it Time-efficient I - Is it Interesting E - Is it Enjoyable
Many commercial weight loss programs (notice I didn’t say fat loss) – actually discourage exercise, particularly strength training because they teach you to measure your progress by the scales. It is in their best interest – not yours – for you to lose muscle tissue because it will show a greater reduction in overall body weight. If you were to keep your muscle and only lose fat it would slow down the process and ultimately they couldn’t advertise ‘quick results’ – muscle is your friend because it is what helps keep your fat burning engine running – do you really want to lose this precious resource?
If you feel the urge to go on a diet, ask yourself the following questions:
If the answer to all of the above is yes, congratulations because you have found a sensible eating plan, if the answer to any of these is no – you are about to go on another diet and what do diets do? make you fat!
continued on page 5
your healthy recipe
100 grams fresh green beans,halved 200 grams fresh blue fin tuna steak 2 small crisp lettuce (e.g. little gem), heart and leaves 150 grams small cooked new potatoes, halved 2 medium tomatoes, chopped 6 medium spring onions, trimmed and chopped 6 black pitted olives, halved 50 grams cucumber, chopped 50 mls fat-free classic French dressing
Instructions (1.) Steam the beans for 2 minutes or until just tender (or microwave for a similar time in 1 tablespoon water on high) and leave to cool for a few minutes. (2.) Meanwhile, grill the tuna for 1–2 minutes a side until nicely browned but still a little pink inside; cut into 2–3 pieces for each serving and set aside.
extract from "real body food plan" by Sonja Falvo
(3.) Arrange the lettuce in two serving bowls with the potatoes, cooked beans, and tomato. Place the tuna on top. (4.) Garnish the salads with the onions, olives and cucumber,pour the dressing on top and serve.
Tuna Salad Nicoise Per serving: 294 calories; 30g carbohydrates 28.7g protein; 7.5g fat; 7.6g fibre On the table in: 10 mins Serves: 2 Origin: French
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The Real Body Plan is a complete step by step guide on how to successfully transform your body and your life through creating a positive mindset, a quick & easy to follow healthy eating plan, and an effective and time-efficient approach to exercise. Just think...you get to eat 6 times a day, including dessert AND still lose weight! This simple and realistic weight loss program has been designed by International Body Transformation Specialist, Sonja Falvo, in conjunction with 3 of the UKs leading nutritionists. Informative, inspiring and, most importantly, easy to read and follow. The Real Body Real Food Plan gives you simple and effective meal plans with over 130 quick, easy and mouth-watering recipes from around the globe. This is a complete nononsense guide to healthy eating and weightloss without dieting. No need to starve yourself, give up your favourite foods or nibble on boring salads all day long; with 3 of the worlds most sought after nutritionists creating these recipes, they are sure to please! Say good-bye to dieting, giving up your favourite foods and money wasting gimmicks...The Real Body Club (www.realbodyclub.com) is an a weight-loss & healthy lifestyle membership site with a revolutionary new meal planning software program that helps you to create personalised weekly meal planners, recipes AND shopping lists in less than 15 minutes! Everything you will ever need to be, do or have to successfully lose and maintain your ideal weight is available to you as part of your comprehensive membership including unlimited online support.
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TODAY IS A NEW DAY 5. What is Low GI and what does insulin do?
6. Beware of low-fat/ no-fat diets
GI or the Glycemic Index is a way of ranking foods, generally carbohydrates, based on their immediate effect on blood sugar levels. Foods that are high in GI cause a peak in blood sugar and a rise in insulin levels. When insulin is present in the blood stream it encourages fat storage – which is what we want to avoid! Low GI carbohydrates have been scientifically proven to: • • • • • •
Fats should actually make up around 26-30 percent of your total calorie intake. There has been a huge swing towards ‘fat phobia’ because low-fat food manufacturers have spent millions of dollars trying to convince consumers that all fat is bad – simply not true. Whilst it’s true that fat has 9 calories per gram, as apposed to carbohydrates and protein that have only 4 calories per gram, fat is essential in the diet to ensure proper functioning of your mind and body. Fat also makes us feel full and satisfied; so if your diet consists of mainly ‘low fat’ foods you may end up eating more calories overall as you generally eat more low fat food before feeling full and satisfied. The other issue with low fat foods is that most manufacturers will add sugars to their products to replace the taste and texture removed with the natural fats – this usually increases the calories back to the original amount, if not higher, and then you have the problem of increased insulin levels due the food now having a high GI rating!
help lower your insulin levels which makes fat easier to burn and less likely to be stored help to lower blood fats help satisfy and reduce appetite help to sustain endurance exercise for longer reduce the risk of developing diabetes reduce the risk of developing heart disease
7. A substitute for fruit and vegetables has been found I know this might sound harsh, but for those of you who don’t like to eat fruit and veggies or who don’t have time to, or who can’t be bothered – you have between a 40 - 90 percent increased risk of getting one of the many different kinds of cancer. Fruit and veggies also help reduce the risk of heart disease, stroke, cardiovascular disease and obesity!
Quick tip: the best sources of fat are from cold water ocean fish, raw nuts, seeds, olives and avocados. Cold pressed extra virgin olive oil is great for salads but loses its integrity during cooking, so if you do need to cook with oil try using cold pressed grape seed oil.
8. So what’s so special about breakfast anyway? We have all heard the saying ‘breakfast is the most important meal of the day’, but do we really understand why? Our metabolism is exactly like a campfire�.if you stoke up the fire and then go to bed, what happens in the morning? There are red-hot embers but no fire, so to start it again you need to put some more logs or fuel on the fire – your metabolism is exactly the same. When you go to sleep it slows right down and it won’t start up again until you eat – so if you are not eating until mid morning or lunch time, you are wasting all that time in between waking and eating with a sluggish metabolism when you could be burning fat instead.
To help build a healthier and fitter country, the inaugural National Fat-Loss-a-Thon was set up by Sonja Falvo from Real Body Enterprises in Brisbane to help 4,000 Australians lose 24,000 kilos and raise $250,000 for The Sports Rewards Foundation between 1 January and 17 May, 2010 Each participant in The National Fat-Loss-A-Thon will take part in a 12-week online program developed by Real Body Enterprises, with the chance to win more than $13,000 in cash and prizes. The event is aimed at improving overall health and wellbeing, assisting in weight loss and providing simple and effective lifestyle changes, Ms Falvo explained. The National Fat-Loss-A-Thon will help to raise awareness of the importance of physical activity and healthy lifestyle habits for the prevention of obesity, type II diabetes and heart disease, Ms Falvo said. We aim to raise $250,000 for charity and improve the overall health and fitness of participants joining the 12-week health initiative, she said. Registration for the National Fat-Loss-A-Thon began on 1 January 2010 and entries remain open until 28 February, 2010. Participants will receive online access to information and guidelines on how to follow the 12-week Real Body Program, including recipes, meal plans and exercise programs. Ms Falvo wrote the program after two years of research and through her work with three nutritionists. Entry is confirmed with a $10 donation to the Sports Rewards Foundation and each participant’s 12-week program must be completed by 17 May, 2010. Winners are judged 50 per cent on their physical results (from their before and after photos) and 50 per cent on personal questionnaire answers. The National Fat-Loss-a-Thon is supported by the following sponsors: Balanced Media www.balancedmedia.com.au Real Body Enterprises www.RealBodyEnterprises.com PB Sports www.pbsportsnutrition.com Swish Events www.swishcorporation.com Strawberry Communications www.strawberrycommunications.com.au Westpac www.westpac.com.au Blooms Health www.bloomshealth.com.au Hound Dog Graphics www.hounddoggraphics.com.au
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Belly fat is a problem dream of regainin for the majority of us and we g the trim, taut tums have stopped losing our youth and the we boasted in maybe it’s time good news is we to rev things up add some short can! little extra effort and sprints in betwee and a regular routine It may take a n walks, this increas energy output will belly fat a thing in order to make ed boost your heart of the past, but with energy rate and metabo rate and you’ll start buzzing is it can be done. office Our often lic to see movement People a put on an extra spare Welcome to 2010! for again! on your scales tire for a number around getting ready middleage, of this week as we all run our reasons and pregna school ; ncy, too many beers, kids are back at Eat your way to or from living huge year! Now the letlife of a potato; the tothe a flatter stomac couch variety. normal it’s a great time Eating at to h return programs planned healthier is often exciting things we have your Top a great way to begin you know of all the shrinking month. The Friday nightbelly. Cutting out excessive amounts of fat, Skateaway over the coming andwith sugar, to be better than ever even foods such as dairy products and bread 40 skate evening is going great it agood start. A diet that is a and video clips making consists of whole all the latest music White Bread dairy, lots of fruits grains, low-fat and vegetables, Wholegrain Bread Pasta Carbonara family night out. and fish and leaner meats will show Brown Rice & Vegetab great results. Flavoured Milk page les Risotto Birthdays Exercisi members our ng is great for Natural Low Fat Packet of Chips Don’t forget to check Yoghurt is present, the higher the body and the more muscle there, if you have a Birthday Rivita with Peanut Spaghetti Bologna that to see if your name is your Robbins metabolism Butter ise Free scoop of Baskin calories you use Grilled Chicken Hand Full Lollies in February you get a even while you are is and the more of our with large Salad Also in this edition resting. entry! a modera your Hand with Walking at Slice Chocolate Full Fresh Berries icecream of ourte to fast pace is a Cake great exercise for about the exciting career loss but Cup Non Fat Fruit E-magazine read all weight is aif you seem to have skating Gelato why just out reached a plateau find head coach Jodie and and fit in our feature “Skating great way to get and for Fitness”.
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