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The Nutraseed Diet...

WELCOME TO

Is a nutritonal weight loss program created to enhance your health through

THE

you less inclined to crave fast foods and foods high in simple sugar as well as aid

NUTRASEED DIET

providing products designed to satisfy your body’s nutritional requirements, make in the metabolism of fat. By dedicating yourself to a life changing way of eating and exercising, you will realize in order to keep healthy you must eat smart, including a balanced diet containing a variety of foods. In today’s world, so many fad diets disregard the original principle of great nutrition. What is lost among many popular diets is healthy, painless, and lasting weight reduction. The Nutraseed Diet is the perfect blend of common sense and good creative eating. It is not about strict nutritional philosophies or depriving yourself of foods you crave and love. In fact, by using portion control, you will be able to enjoy eating most foods, with limitations on sugar, which is the one product that causes energy ups and downs and can add to health and weight problems. This diet is all about your weight loss and how you will achieve that weight loss by eating healthy and smart and giving your body the nutrition it needs. As you begin your new life changing way of eating, you will be consuming some of the world’s richest all natural whole food sources of Omega fatty acids, dietary fiber,

IT’S ALL ABOUT NUTRITION FOR YOU…TODAY, TOMORROW AND FOREVER

antioxidants and nutrients, which are all combined to help keep your body healthy, happy and trim.

Consult Your Physcian or other health provider before beginning this diet plan. The contents of The Nutraseed Diet brochures are not intended to offer personal medical advise.


T h e C r e at i o n o f

the Nutraseed Diet

In the Fall of 2010, Bruce Talkington, president of a food production company, began

This successful diet experience was void of

researching a personal diet, which would be loaded with nutrition; a diet that would

pills, teas, shakes and eating from a

energize him in such a way that his eating habits would change forever and provide him

restricted menu, thus allowing him to continue

with the health for a longer lasting life. Bruce, an overweight 62 year old, had tried

enjoying some of his favorite foods.

various weight loss programs, with no lasting results. Although he has spent his entire life

Bruce’s idea of feeding the body the nutrition it

in the food development and manufacturing business and has considerable knowledge

needs, along with sensible and healthy eating

regarding food ingredients and their health benefits, oddly enough, he had no

habits creates positive weight loss.

background in developing a diet that might work for him‌.much less anyone else.

As of September 2011, he has long reached

His first thought was to feed his body with lots of nutrition so he began focusing and

his total weight loss goal of 45 lbs. He continues

researching the combination of seeds rich in Omega 3 fatty acids, dietary fiber and

to maintain his weight and high energy levels by utilizing the fundamentals of The Nutraseed

other nutrients. Once he had identified the seeds needed to provide the desired nutrition, he added fat burning ingredients. As Bruce immersed himself into the process of

and introducing specific food groupings into his diet. The result was that his energy level was amplified, his cravings for junk food significantly declined and, amazingly, he began losing weight. Within four months, he had lost 40 pounds! Naturally, Bruce was pleased with his accomplishment yet overwhelmed by the way the diet’s combination of seeds and foods incorporated into the plan had worked beyond his expectations.

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improving his health and losing weight, he began consuming additional super seeds

Diet in his everyday life, which is one of the

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major reasons this weight loss program worked for him and has worked for others.

Simply, Bruce had created a

The Nutraseed Diet was not designed to

healthy and sustainable weight

replace an individual lifestyle. Instead, the diet

loss program that was too good to be true and has changed his and other lives FOREVER.

and its products allow dieters to work within their existing lifestyle in a positive way.


THE FOUNDATION OF

INTRODUCING NATURE’S SUPER FOODS

THE

NUTRASEED DIET

THE

THE

NUTRASEED

NUTRASEED

DIET

DIET

IS Sun Chia & NUTRA-O ur raal l aattu nn

natural

SUPERCHARGED WITH OMEGA 3’S, FIBER, ANTIOXIDANTS, PROTEIN AND PHYTONUTRIENTS (2 SCOOPS PER DAY)

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OMEGA POWER

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Sun Chia FOLLOWING IS INDEPTH INFORMATION ON SUN CHIA AND NUTRA-O AND HOW THESE PRODUCTS ARE INFUSED INTO YOUR EVERYDAY DIET AS WELL AS HOW THEY ARE INCORPORATED INTO THE NUTRASEED DIET PRODUCT LINE.

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THE NUTRASEED DIET REVOLVES ENTIRELY AROUND THESE TWO PRODUCTS AND THE TWO SCOOPS OF SUN CHIA AND FOUR SCOOPS OF NUTRA-O CONSUMED DAILY.

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PROTEIN PACKED

SCOOP INCLUDED

NUTRA-O

SCOOP INCLUDED

ONE OF THE MOST NUTRITIONALLY COMPLETE FOOD SOURCES IN THE WORLD (4 SCOOPS PER DAY)


N O T

ABOUT

Sun Chia

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SUN CHIA, is a special blend of chia seed, quinoa, camu camu and other 100% natural herbs and spices. As one of the foundation foods of The Nutraseed Diet, Sun Chia gives you one of the world’s richest whole food sources of Omega 3 fatty acids, dietary fiber, antioxidants, iron, magnesium, potassium, calcium, protein and magnesium as well as other nutritionally healthy benefits. When mixed with water the soluable fiber in Sun Chia, a gel-like reaction occurs and begins to slowly release carbohydrates and slows the conversion of carbs into glucose (blood sugar) for energy. Studies have shown that the same gel-forming occurrence takes place in the stomach when food containing these gummy fibers, known as mucilages, are eaten. The hydrophilic properties of Sun Chia have the ability to absorb more than 12 times its weight in water, which helps the body remain hydrated. When added to food or drink, it displaces calories and fat without diluting flavor. With Sun Chia, your body retains moisture, more efficiently regulating your body ’s absorption of nutrients and body fluids. You also experience the feeling of fullness, which helps reduce that empty feeling and your cravings for food.

SUN CHIA IS NOT JUST FOR DIETERS. SUN CHIA CAN BE EASILY INCORPORATED INTO ANYONE’S DAILY DIET. One scoop of Sun Chia equals 15 grams. Percent of daily values based on a daily 2,000 calorie diet. Calories 50, calories from fat 44, total fat 4.9g,trans fat 0, Omega –3 (ALA) 3g, Omega 6 (LA) 1g, Cholesterol og, sodium 0.5mg, carbohydrates available 0.1g, dietary fiber 6.1g, sugars 0g, protein 3.1g, calcium 107mg, iron 2.4mg, zinc 0.5 mg, potassium 105 mg, magnesium 59mg and phosperous 160mg Antioxidants: (antioxidants include myrecedin, quercedin, caffeic, kaemferol, chlorogenic acid, copper)

PACKAGING: All Nutraseed International, Inc.’s products come dually packed for optimum protection and freshness. One bucket of Sun Chia, based on the diet’s recommended usage of 2 scoops a day, will last one month.

F O R D I E T E R S


SUN CHIA A POWER HOUSE OF NUTRITION SUN CHIA HAS MORE... MORE...OMEGA 3 THAN SALMON Sun Chia is rich Omega 3, the unsaturated fatty acids, linoleic, which the body cannot manufacture on its own and are the essential oils your body needs to help emulsify and absorb fat soluble vitamins. Studies have shown that eating the right types of fat can help you burn fat calories. Sun Chia has no added artificial or natural antioxidants, therefore, it has a long shelf life and needs no refrigeration. MORE...ANTIOXIDANTS THAN BLUEBERRIES Antioxidants work as a type of defense mechanism in your body to help rid itself of dangerous radicals, which are associated with serious health issues. Although your body creates some antioxidants on its own, it also needs antioxidants from outside sources. Sun Chia is also rich in Zinc, which is an antioxidant important for maintaining a healthy immune system. MORE...CALCIUM THAN MILK Sun Chia is a rich source of calcium as it contains important mineral boron, which aids in the absorption and use of calcium by the body. Calcium reduces body weight by binding together fat in the intestines and increasing the rate of its expulsion from the body. Studies have shown that a high intake of calcium in your diet aids in weight loss and lose of fat.

MORE...IRON THAN SPINACH The iron in Sun Chia is an important factor in weight loss, because your body needs iron to produce red blood cells, which are required to oxygenate and burn fat and calories. MORE...FIBER THAN FLAXSEED Sun Chia helps create a feeling of fullness, which helps control your cravings. Its dietary fiber helps support a healthy digestive tract and also helps to promote natural detoxification. MORE...MAGNESIUM THAN BROCCOLI The magnesium in Sun Chia helps regulate potassium and sodium in the body as well as aids in the building of strong bones, teeth and muscles. Improper magnesium levels in your body can trigger cravings. MORE...FOLATE THAN ASPARAGUS Folate is needed in the body to produce and maintain new cells. Sun Chia has more folate than asparagus and other foods high in folate and also boosts metabolism. MORE...POTASSIUM THAN BANANA Sun Chia contains high levels of potassium, which helps muscles and also helps convert the food we eat into energy. This is particularly important to you while achieving your weight loss goals.


Health agencies around the world agree that humans should ing est e ssential fatty acids in an Omega 6/Omega 3 ratio of about 4:1 . A workshop by the U.S. Nationall I nstitute of Health demonstrated t he impressiv e benefits of a balanced Omega 6/Omega 3 ratio in your diet: reduced risk of atherosclerosis, sudden cardiac death and certain ty pes of cancers, decrease in the symptoms of r heumatoid arthritis, mood improv ement in bipolar disorders and o ptimiz ed dev elopment in infants.

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THE “O” IS FOR OMEGA NUTRA-O, also a foundation food of The Nutraseed Diet, is a natural blend of hulled hemp seed and grains, herbs and spices. Nutra-O is an excellent balance of easily digestible proteins, Omega 3 and 6 (essential fats), fiber, iron, vitamins, calcium, amino acids and enzymes.

NOT ALL FAT IS BAD… YOUR BODY NEEDS FAT Research has found that a deficiency in the Omega-6 essential fatty acid, Gamma Linoleic Acid (GLA), can actually inhibit healthy weight loss, in fact, studies have suggested that obesity is linked with low levels GLA. GLA assists in weight loss by significantly increasing metabolism and encouraging stored fat to effectively be used for energy.

T he ingredients in Nutra-O offer an Omega 6/Omega 3 ratio of 3:1 o r less, depending on plant v ariety. This exceeds the target ratio o f 4:1 and compensates in part for Omega 3 deficiencies in the r est of our diet.

PROTEIN POWER NUTRA-O contains all the essential amino acids necessar y to m aintain a healthy life...making it a complete protein. I t contains the essential amino acids that the body cannot produce in adeq uate amounts, therefore, making it higher in protein than meat, egg whites, whey protein and soy. Protein is the fundamental building block for our muscles and it is important that these same muscles be supplied with daily doses of high q uality protein. Nutra-O ’s protein content also contains high lev els of amino acids, which are crucial in the repair and growth of lean body mass. Two-thirds of this protein is made up of two globular proteins: alubumin 33% and edestine 67%, which hav e similar protein to wh at your body produces, making it easily digestible. B oth of these hi gh q uality storage proteins are easily digested and contain n utritionally significant amounts of all essential amino acids.


R I C H I N O M E G A 3 & 6 & P R O T E I N

NUTRA-O HEALTHY BENEFITS

When consuming Nutra-O your body obtains much of what it needs w ithout the calories of non-essential nutrients.

Studies and reports have suggested that the ingredients used in Nutra-O have many healthy benefits including:

Great tasting Nutra-O can be eaten alone or combined with y our f ood choices. M any people who hav e started eating Nutro-O e ach day, found that they changed their way of eating (new lifesty le). I t helps reduce food crav ings for sugars, starches and saturated fats as it increases your metabolism and giv es you long lasting energy.

* T he o n l y n at u r al fo od tha t is concentrated w i th al l of t he r equ i r ed proteins and essential fa ts * H e lps i m pr o ve t he digestive syste m * H e lps r egu l at e b l ood suga r levels * N o n al l er gi c ~ m ay be consumed by pe ople w ho ar e u n ab l e t o e at gluten, suga r, nuts, m e at, s o y, b ean s, s aturate d f at, are la ctose i n to ler an t, * Pr o vi des pr o t ei n fo r ve getarian die ts * C o nt ai n s mor e re quired amino a cid s (p r o te i n s ) t han m i l k, me a t a nd eggs * C o n t ai n s ab ou t 4 7% oil, 78% of which is O m e ga 3 an d 6 * C o n t ai n s s ever al t i me s more Ome ga 3 than fi sh * H e lps r edu c e i n fl amma tion * H e lps i m pr o ve ci r culation * H e lps i m pr o ve i m mu ne system

ONE SCOOP

N U TR A -O EQU AL S 1 1 G R AMS

Percent of daily v alues based on a daily 2 ,000 calorie diet. Calories per 1 00 g ser v ing 460, calories from fat 52 g, trans fat 0g, Omega 6 2 9g, Omega 3 1 0g, monounsaturated 5 g, cholesterol 0g, sodium 0g, potassium 1 ,2 00 mg, carbohydrates 5g, dietar y fiber, 2g, soluble fiber 0g, sugar 1 g, protein 32 g, calcium 6%, I ron 80%, Vitamin E 8%, Thiamin 90%, V itamin B6 60%, Folate 5 0%, P hosphorus 15 0%, M agnesium 2 80%, Zinc 1 1 0%, Copper 80%, M anganese 3 8 0%


THE

NUTRASEED DIET

HERE’S THE SCOOP TO YOUR LIFESTYLE CHANGE


MOST IMPORTANT The key to the success of this diet is the time between morning and mid-afternoon. This is when you will be consuming your 2 scoops of Sun Chia and 4 scoops of NUTRA-O. We have provided some suggestions and guidelines on how to combine your remaining scoops with your daily food choices, which allows you to enjoy some of the most nutritious and delicious meals and snacks each day. It is important to develop a regular habit of eating five times daily following your first food of the day. (16 oz. cold water w/1 soop Sun Chia) Breakfast Mid-morning Snack Lunch Mid-afternoon Snack Dinner

The first food of your day, every day, day-after- day

1 scoop of Sun Chia with 16 oz. of cold water.

PA R T O F Y O U R D AY


Stony Brook, nutrition professor Margaret McNurlan, PhD., your body slows down your metabolism. The result is that you burn fewer calories. The antidote? Eating metabolism-boosting foods like whole grain.” WHOLE GRAIN CEREAL is a great & healthy source of complex carbohydrates and fiber, which are what’s needed to keep your metabolism pumped by keeping insulin levels low after a meal. Eating whole grain cereal with 2 scoops of Nutra-O is one excellent choice to start your day. To keep your caloric intake down, we suggest using skim or low fat milk, soy or other alternatives with higher levels of calcium. (Milk contains calcium which acts as a metabolic trigger and also is a rich source of complex carbohydrates, which can also boost your metabolism.)

THE NUTRASEED PANCAKE AND WAFFLE MIX Without question, treat yourself once a week to 2 or 4 pancakes or waffles (based on your weight/size) and enjoy their delicious and healthy whole

COFFEE Go ahead and have your morning “cup of Joe.” The

grain goodness. One (1) pancake or waffle will give you approximately

caffeine in coffee can speed up the rate at which your body

1/2 scoop of Sun Chia. You may also want to sprinkle Nutra-O into the

converts food into energy.

crevasses of the waffles. The Nutraseed Brown Rice Syrup is ideal or you

To ensure that coffee burns more

calories than you get from drinking it, use skim or low fat milk instead of half-and-half and choose black coffee or expresso versus sugary drinks like cappuccinos and mocha lattes. The USDA, the National Institute of Health and the Mayo Clinic have stated that caffeine temporarily stamps out hunger and decreases your desire to eat while in your system.

may choose a low-cal sugar free syrup. Use syrup and butter sparingly.

“Your metabolism slows while you sleep and it doesn’t rev up until you eat again,” explains Barbara Rolls, PH.D., professor of nutrition at Penn State University.

HIGH FIBER

METABOLIC RATE

“In order to stockpile fat”, states University of New York at


HOW TO OUTSMART YOUR BODY! WHOLE GRAINS ~ NOT REFINED GRAINS Whole grain is a welcome addition to The

Bulgur (cracked wheat)

Whole wheat flour

Whole oats/oatmeal

Whole grain corn/corn meal

Popcorn

Brown Rice

Whole rye

Whole grain barley

with adding nutrition to the body and help

Wild rice

Buckwheat

boost metabolism. Of course, this is not a

Buckwheat flour

Triticale

Millet

Quinoa and Sorghum

Nutraseed Diet.

The fiber, vitamins and

minerals provided in whole grains are in tune

license to binge on starchy foods. Not all whole grains products are created equally, in particular, check the sugar content of products. For instance, in cereals 5 grams of sugar or less are acceptable. Buying whole grain foods can be challenging so you always want to read the ingredient list and look for labels that read 100% whole grain or whole wheat. Cereals, breads, crackers and pastas are a few of the main types of whole grain products available to you. Labels that read “made with” whole grain or “contain” whole grain are most likely full of sugar and are less nutritious. The idea of whole grain on your diet is to eliminate the refined grains as used in white bread.

On their website, The American Diabetes Association states, “For all cereals and grains, read the ingredient list and look for the following sources of whole grain as the first ingredient.”


MID-MORNING SNACK

MID-AFTERNOON SNACK

Let’s keep that metabolism moving! The mid-morning and mid-afternoon snacks are very important parts of your diet.

Healthy snacks can keep you from overeating at your main meals and also provide you with your required scoops of Sun Chia and Nutra-O. Plan your snacks when you are away from home or at work. The quick and easy Nutraseed Snack Pack is perfect for those times.

People often lose interest in dieting because of lack of energy, hunger pains due to restricted calories and the body is not being supplied proper nutrition.

effect on the body, allowing it continue working, gain nutrition and boost metabolism. is

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* Low fat or no fat yogurt (add 1 scoop

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of Sun Chia or Nutra-O)

good

evidence

that

the

Granola Cookie

NUTRASEED DIET

THE

NUTRASEED DIET

* Nutraseed Snack Pack

frequency of food intake has effects on

* A glass of water with 1 scoop of Sun

your metabolic rate. If you restrict your

Chia

caloric intake too low your metabolism

* Handful of Healthy Nuts

slows down and your body begins holding

* One Slice of whole wheat bread with low sugar peanut butter

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CORNBERRY COOKIES with sun chia

* Low calorie vegetables e.g. celery,

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HEALTHY GOURMET

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as fat.

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suggestions include:

* The Nutraseed Cornberry, Outmeal or THE

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Other mid-morning and mid-afternoon

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This is a good reason why the right foods should be eaten that have a thermal

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cucumber,

zucchini,

radish and tomatoes

mushrooms,

red

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GRANOLA BAR COOKIES with sun chia


GOING NUTS!

DRINK YOUR WATER

PEANUT BUTTER ~ Despite the high fat content of peanut butter, a small amount of peanut butter provides a lot of healthy fat and a good amount of energy. A peanut butter sandwich with 1 tablespoon of all natural or low sugar peanut butter (if possible) on whole wheat bread and 1 scoop of Nutra-O (add sugar-free jelly if desired) is a healthy way to enjoy lunch.

A FUNDAMENTAL PART OF YOUR DAY

A Purdue University study published in the International Journal of Obesity showed subjects who snacked on peanuts and peanut butter were shown to self adjust their caloric intake spontaneously and did not add extra calories to their daily diet. After participants consumed the snack of peanuts or peanut butter, their hunger was reduced for 2 ½ hours. Some healthy choices include a small handful of almonds, walnuts, brazil, peanuts and pecans. GREEN TEA is naturally abundant in a unique class of compounds known as catechin polyphenols, which have a number of health benefits. Green tea consumption can boost metabolic rate and increase the body’s fat burning. ThisGREEN makes green tea another choice in becoming a good part of our nutritional weight loss plan.

TEA

Having already consumed your first food of the day, 1 scoop of Sun Chia with 16 oz. of cold water, it is important to remember you have only received half of your daily requirement of 2 scoops of Sun Chia per day. Many people do not like or are not in the habit of drinking 8 glasses of water each day and few studies have been done to determine if the practice actually speeds weight loss. However, an important part of staying healthy is to stay hydrated. By taking your Sun Chia, as previously stated, your body retains moisture, which helps regulate in the absorption of nutrients and body fluids. An excellent way to receive your next scoop with 16 oz. of water would be during your mid-morning snack or 30 minutes prior to having any meal. This is not only healthy, it gives you the feeling of fullness, which helps reduce hunger pains and food cravings.


FRUIT

FRUIT

FRUIT

FRUIT

We encourage you to eat fresh fruits on The Nutraseed Diet.

FRUITS WITH A LOWER CONTENT OF FRUCTOSE AND CALORIES

Obviously, fruits that are canned and loaded with heavy syrups

* Blueberries

are not encouraged. Because of their high sugar content, fruits

* Strawberries

such as bananas, grapes, dried fruit, coconut, watermelon and

* Blackberries

pineapple should be eaten less frequently. Fruit does contain

* Papaya

simple sugar (fructose) that converts to body fat. The USDA’s

* Grapefruit

recommends that a person who needs 2,000 calories a day

* Cranberries

should eat about 2 cups of fruit per day.

* Raspberries

F I L L U P O N W H O L E G R A I N S, F R U I T, V E G E TA B L E S A N D B E A N S N OT A L L S U G A R I S E V I L Not all sugar should be avoided. Sugars that are in the actual cell structure of the food themselves e.g. vegetables and fruits are natural and contain many vitamins and minerals. These are good sugars which should be a part of your everyday diet.

OTHER GOOD FRUITS * Green Apples * Cantaloupe * Peaches * Apricots * Mango * Cherries * Pear * Tangerine * Lemon & Lime * Nectarine * Plums


VEGETABLES

Try eating some bulky vegetables, which help you achieve the feeling of

EQUALS

being full. Enjoy a wide variety of vegetables daily. If research is correct that

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the food, then vegetables with all their nutrition are a perfect diet choice.

LOSS

people stop eating when they become full rather than the calorie content of

Mustard or Turnip Greens Broccoli Swiss Chard

Eating vegetables is essential in maintaining good health and a healthy way to lose and maintain weight. The USDA recommends that a person who needs 2,000 calories a day eat 2 ½ cups of vegetables a day. Vegetables can be incorporated into your diet in many ways. For instance, let’s refer to the list of vegetables directly below as

Spinach Watercress Romaine Kale Beets Greens bright colored

dipping vegetables. These nutritional vegetables are

Asparagus

low in calories and the perfect snack.

Tomatoes

Eat them all day long and eat as much as you want. Add 1 scoop of Nutra-O to your no fat or fat free yogurt and

Garlic Onions

Carrots Acorn Squash Leeks Sweet Potatoes with skin Green beans Red and green peppers Eggplant Brussel Sprouts Collard Greens Cauliflower Sprouts Turnips

try dipping your vegetables as another way to lose weight naturally.

BULKY VEGGIES = FEELING FULL

GR EAT F O R D I P P I NG Cucumber Cherry Tomatoes

Celery Mushrooms

Carrots Radishes


V E G G I E S A N D W I C H ~ This easy to make option made with 2 slices of whole wheat bread, wheat pita or even a wheat wrap and raw veggies will add plenty of nutrients and ver y few calories if made properly. Vegetables like bell peppers, tomato, carrots, cucumbers, onions, sprouts, and lettuce will all add to your daily intake of healthful produce. Remember certain ingredients like mayonnaise, cheese and other fat laced items will defeat the purpose of your diet. If you think you must have them opt for the low fat cheese and the same goes with dressings, use low fat salad dressings, mayo, etc. Items like mustard or horseradish are excellent choices and are virtually fat free, plus the spicy content helps boost your metabolism. If you follow the guidelines above, vegetable sandwiches from restaurants can be a healthy option, e.g. Subway ’s Veggie Deli.

Add Nutra-O, or Sun Chia for an even healthier sandwich.

HEALTHY SANDWICHES

TUNA FISH ~ Although tempting, the 500 calorie plus 6” Subway tuna sandwich is not a good substitute for a sandwich prepared with healthier ingredients. Tuna fish is a relatively low-calorie seafood and is rich in protein and contains minimal carbohydrates and fat. If you ’re going to have a tuna (canned in water or fresh) sandwich we suggest using items such as onion, tomatoes, lettuce, pickle and celer y with olive oil or yogurt dressing. If you ’re not satisfied with the taste of yogurt or olive oil tr y a minimal amount of a no fat salad dressing or low fat mayonnaise (check out the sugar level of these condiments) on whole wheat bread or over a salad. Then, add 1 scoop of Sun Chia. Note: the Sun Chia has no taste of its’ own, therefore, allowing you to experience the true taste of the food.

In the May 2008 issue of The American Journal of Clinical Nutrition explains that protein can enhance feelings of fullness more than other nutrients, making high protein foods like tuna effective for weight loss.


KEEP SCOOPIN’

YOGURT ~ Low fat or no fat yogurt is good for breakfast, lunch or a snack, just add 1 scoop of NUTRA-O or Sun Chia, stir and eat. Yogurt has a lot going for it, especially when it comes to dieting. Not only does it provide calcium and protein, along with great taste, it is loaded with nutrients as well as good bacteria for your digestive tract. It is best to use plain yogurt or Greek yogurt and enhance by adding fresh blueberries, strawberries, our snack pack or other fruit low in sugar. A research team at Har vard Medical School reported in the June 23, 2011 edition of the New England Journal of Medicine i t s l a t e s t a n a l y s i s o f t h e N u r s e s ’ H e a l t h S t u d y, t h e N u r s e s ’ H e a l t h S t u d y I I a n d t h e H e a l t h P r o f e s s i o n a l s Fo l l o w- u p S t u d y. Ta k e n t o g e t h e r, t h e s e t h r e e s t u d i e s p r o v i d e 2 0 y e a r s o f d i e t a r y information on 120,877 men and women. The results that caught our attention were that yogurt and a increase in ser vings of n u t s, n o t f r u i t s a n d v e g e t a b l e s, w e r e t h e t w o f o o d s w i t h t h e strongest relationship to weight loss thanks to Omega 3 fatty a c i d s.

COTTAGE CHEESE T h e U S D A’ S T h e U S D A ’ S d i e t a r y recommendations suggest you should aim to eat three ser vings per day of fat free or low fat d a i r y p r o d u c t s. Lo w f a t c o t t a g e c h e e s e f i t s r i g h t i n t o t h i s d i e t. We l i k e t h e f a c t t h a t i t ’ s l o w i n c a l o r i e s, h i g h i n p r o t e i n , h i g h i n nutrients and includes 138 milligrams of calcium, which is 1 4 % o f t h e U S D A’ S d a i l y v a l u e. Balanced nutrition is ver y important on this diet and another good lunch option.

S l i c e u p s t r a w b e r r i e s, a l o w c a l o r i e f r u i t, w i t h a c u p o f l o w fat cottage cheese or tomato with a half or whole scoop of Sun Chia or Nutra-O for a great lunch.

QUICK & DELICIOUS SANDWICH Two slices of whole wheat bread, 2 thick slices of tomato and sliced green pepper or onion with Scrumptious Balsamic Dressing. (see recipe)


but all salads are also not created equally. When choosing or making a salad, common sense will have to prevail. For instance, a choice of a taco salad at one of the fast food Mexican restaurants or dressings that accompany some of those healthy looking salads will most likely negate the nutritional value of the salad, plus add unwanted calories. Food items like salmon, chicken and beans mixed with those leafy greens like romaine as well as vegetables like tomatoes, cucumbers, mushrooms, cauliflower, broccoli, and peppers will give your body nutrients. One of the most popular types of lettuce is iceberg, however, it has ver y little nutritional value. By adding a Nutraseed Snack Pack when having a salad, this crunchy-chewy addition will not only add taste and nutrition, it will give you 1 scoop of Nutra-O (See our recipes for salad dressing.)

an excellent way for you to add nutritional value to your weight loss program. Not only does soup give you a feeling of fullness, it is another excellent way to take 1 scoop of Sun Chia or Nutra-O. Note: not all soups are created equally. Most cream soups are made from heavy cream and butter, which certainly should be avoided. Vegetables, beans, chicken, whole grain pastas and brown rice are food items which help deliver nutrition to your body. Tr y some of our soup recipes, or use your own favorite recipe.

THE

THE

NUTRASEED

NUTRASEED

DIET

DIET

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100% GOURMET SOUP

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S AL A D S ~ Salads for weight loss sound like the quintessential food,

SOUPS ~ Soup can be a super option on The Nutraseed Diet and

HEALTHY BEAN & BARLEY Net Wt. 8.9 oz. (254g)

GOURMET SOUP

RED BEAN & QUINOA

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SOUPS, SALADS & SCOOPS...

W/BROWN RICE Net Wt. 8.2 oz. (232g)

The Nutraseed Diet ’s prepackaged soups Healthy Bean & Barley, Red Bean & Quinoa or our Countr y Lentil soup can be easily made by adding water, chicken or vegetable broth to the soup mixes and are also great lunch options. Make the entire package of our soups, which refrigerate well, and just reheat when you ’re in the mood for a quick bowl of soup. Equally as good, just warm up the soup and pour over brown rice. Not only is this a great meal, but it is another quick and easy way to add nutrients to your diet.


HEALTHY EATING CHOICES THROUGHOUT YOUR DAY By dinner you have most likely met your daily requirements for Sun-Chia and Nutra-O. After the first two weeks of being on The Nutraseed Diet, people have reported they are not very hungry at dinner time. If you are one of these individuals you are still encouraged to eat dinner, as nutrition is the key to this diet.

POULTRY (serving size per meal 3—5 oz.) ~ Skinless chicken is another example of protein stimulating your metabolic rate, which makes you feel full and cuts back on your desire to eat. In comparing a 4 oz. chicken breast with and without the skin the result was that the 4 oz. of chicken breast, with the skin, equaled 188 calories, 49% from fat versus the 4 oz. of skinless chicken breast, which

No MSG

equaled 118 calories, with only 11% of calories coming from fat. Obviously, the skinless chicken should be your choice.

4.4 oz. (124g)

Having followed the diet faithfully all day, now is the time to use common

Since most chicken breasts are not uniform in size (one side thick—one side

sense and self control on the foods and portions selected for your dinner.

thin), this can make it difficult to cook and keep moist. Before cooking, we

Since you know all the foods you consumed during the first part of the day,

recommend that you pound the chicken with a wooden mallet to an even

planning dinner should be quite easy.

thickness, then marinate with The Nutraseed Diet Chicken Delight Seasoning

To aid you with your dinner selections, we have listed a few healthy choices.

for about 30 minutes.

Dr. Pierre Manfroy, M.D., consultant for “100 Ways to Supercharge Your

By preparing properly, a skinless chicken breast can be as juicy and

Metabolism” says, “Your body may not digest food–and burn fat—as

delicious as other parts of the chicken and the breast does not absorb the

efficiently if you down a huge meal right before bedtime, especially

fat from the skin. Skinless turkey breast can be used just like chicken and can

because your metabolism is slower while you sleep.”

also boost your metabolism.


Association states, “Research shows that getting plenty of protein can boost your metabolism, causing you to burn an extra 150 to 200 calories a day. Protein is made up mainly of amino acids, which are harder for your body to break down (than fat and carbs), so you burn more calories getting rid of them.”

L E G U M E S : Beans and lentils are the major food product in each of The Nutraseed Diet Soups.

THE

NUTRASEED DIET

Nutrient dense dry beans are an important addition to the diet. They are low in fat, high in fiber and

F I S H & S E A F O O D (serving size per meal 3—5 oz.) ~ When planning your

packed with protein. The lentils are

weekly diet, it makes good sense to include fish and seafood. Fish is low in

high in Vitamin C and B Vitamins

tura l na

100% tura l na

Jeff Hampl, Ph.D., R.D., a spokesman for the American Dietetic

calories and is the perfect diet food. Oily fish such as Mackerel, Herring and

and contain eight of the essential

Sardines contain Omega-3 fatty acids. Sardines are one of our favorites, not

amino acids.

only because of Omega-3, but because they are free of mercury and heavy

The reduced glycemic index of dry beans helps reduce the glycemic load

Seafood contains an abundance

of the diet when served in a mixed meal. Dry beans provide a rich source

of essential minerals: iron, iodine,

of vitamins and minerals as well as plant phytochemicals. Including 3 cups

zinc and selenium. Cold water fish

of cooked dry beans in the diet on a weekly basis will meet the U.S. Dietary

(like the waters around Iceland)

Guidelines.

metals.

tend to be cleaner and have O

higher Omega 3 fatty acid levels e.g. Icelandic cod and haddock.

The FDA, U.S. Food and Drug Administration, says on their website “ Fish and shellfish are an important part of a healthful diet. They contain high quality protein and other essentials; nutrients…can be low in saturated fat…and may contain Omega-3 fatty acids. In fact a well balanced diet that includes a variety fish and shellfish can contribute to heart health.”

GOURMET SOUP

COUNTRY LENTIL SOUP Net Wt. 8.5 oz. (240g)

HIGH IN FIBER & PROTEIN—LOW IN FAT Lentils

Black Beans

Pinto Beans

Black Eyed Peas

Kidney Beans

Navy Beans

In a study called “Food Habits in Later Life Study”, investigators found that for every 20g intake of legumes (including dry beans), the risk ratio of death was reduced by 6% in older people (aged 70 and older) studied.


NUTRASEED

NUTRASEED

NUTRASEED

CHICKEN DELIGHT

SIMPLY SMOKIN’

AUTHENTIC ITALIAN

ALL NATURAL

All Purpose

ALL NATURAL

Gourmet Seasonings

FIGHT FAT WITH FLAVOR

Excellence In Cooking

One spicy meal per day has been suggested to boost metabolism by up to 25 percent. Capsaicin, the active ingredient in many spices and peppers has long been studied for its fat-burning abilities and thermogenic (the stimulating of the central nervous system to produce heat in the body, leading to an increase in burning calories). It has also been suggested that the antioxidants in spices, when used on high fat meals, can help eliminate some of the negative effects of those foods on the body. Nutraseed’s Gourmet Seasonings give your meals a boost with delicious flavor.

Gourmet Seasonings

with curcumin

Excellence

Excellence

2.5 oz. (70g)

In Cooking

2.4 oz. (68g)

ALL NATURAL NO MSG GREAT TASTING SEASONINGS

BISTRO BLEND with curcumin

All Purpose Excellence

Excellence In Cooking

2.4 oz. (68g)

Gourmet Seasonings

Gourmet Seasonings

no salt no msg

In Cooking

NUTRASEED

NUTRASEED

GARLIC GARLIC

Gourmet Seasonings

In Cooking

3.3 oz. (93g)

For recipes and product information visit:

www.nutraseeddiet.com

4.4 oz. (124g)


SUGARS AND WEIGHT LOSS ~ If you can’t see yourself seriously reducing your sugar from your diet, then this diet is not for you. Sugar does not work with The Nutraseed Diet. In fact, it doesn’t work with any weight loss program.

S U G A R S AND

The average American consumes 2-3 pounds of sugar each week. We are talking about simple sugars. On their own, simple sugars have no vitamins, no minerals and, simply, have no nutritional value. When reviewing food labels these sugars can be listed as cane sugar, palm sugar, brown sugar, glucose (dextrose), high-fructose corn syrup, honey, molasses, raw sugar, (table) sugar and (sucrose) syrup. After looking at this list, it becomes obvious that your goal should be to reduce sugar not eliminate it. Let’s face it...it’s everywhere. What you need to realize is that most of the sugar you eat comes from processed food, not the sugar that you add to your meals and cooking. Therefore, as much concentration needs to go into the role that refined sugars play in your every day diet and how it contributes to your growing waistline and overall health, as you give to the fat you eat.

WEIGHT LOSS

7 GRAMS OF SUGAR EQUALS 1 TBL. OF SUGAR, WHICH EQUALS 28 CALORIES

HAVING SAID THIS, WHAT CAN YOU DO? Start to: 1. Take time to read the nutritional labels. Look for those hidden sugars and the overall nutritional value of the product. 2. Set your focus and don’t be fooled. Fat free products, bread, energy bars, salad dressings, cereals, soups, canned fruits, baked goods, soft drinks, designer coffees and chocolate are among the many products that can contain high levels of sugar. 3. Be cautious with products that are labeled no sugar added, excellent source of calcium, 25% less sugar, fat free, whole grains, etc. They too can contain a lot of sugar. For Instance: Dole Diced Peaches in Light Syrup: 1 small ser ving cup = 18 grams of sugar and 80 calories.


LOSING WEIGHT & GETTING HEALTHY CAN BE FUN

YOUR FIRST WEEK

MOTIVATION

LIFESTYLE CHANGE

SET YOUR PACE

WEEKLY MEAL PLANNER THE

NUTRASEED DIET

IT’S TIME TO START YOUR DIET

EXERCISE


YOUR FIRST WEEK HELPFUL SUGGESTIONS During your first week ~ do not be in a hurr y to lose weight. You a re c re a t ing a new l ifes t y l e o f he alt hy e a t in g habit s, nut r i t ion a n d p hys ical act iv it y. T he Nu tras e e d Diet is no t a q uic k f ix, bu t r at he r a be n e f ic ial l ong te rm s ol ut io n t o heal t hy l ivin g. So gr adu ally be gin incor porati n g th es e go al s int o yo u r da ily r o u t in e.

SET YOUR PA C E

* Ver y important—Do not skip breakfast. * Dev elop a habit of including mid-morning and mid-afternoon snacks into your day. * Rid y ourself of all the unhealthy food choices stocked in your cabinets and refrigerator. * E xercise for 1 5 minutes daily, ev en if it ’s j ust a walk. * Decide which foods you like and choose the ones that are nutritious and low in calories and fat, then combine them with the Nutraseed products. I f y ou don’t like the food y ou are eating, y ou will lose interest in dieting and healthy eating. * Read the nutritional labels while shopping. * E liminate alcohol and desserts. * Rev iew the recipes in The Nutraseed Diet and on the website. Also, rev iew your own recipes to see how they can be combined or altered to fit into your newfound healthy eating habits. * A positiv e mindset is not only health y, it is also suggested to make a person more productiv e.

By setting your pace toward success you too can experience the benefits found in the following study. K e e p Yo u r G o a l s S i m p l e a n d B e P a t i e n t S t r i v e t o Lo s e 1 - 2 Po u n d s Pe r We e k Be Realistic and Avoid Drastic Changes Begin your daily regimen of 2 S c o o p s o f S u n C h i a a n d 4 S c o o p s o f N u t r a - O.

The National Weight Control Registry published the positive effects that weight loss had on the registry participants lives. Great motivation! 91% 92 % 92 % 91 % 95%

reported reported reported reported reported

improv ed self confidence improv ed mobility improv ed lev els of energy improv ed general mood q uality of life improv ement


EXERCISE YOU CAN DO IT!

1 5 M I N U T E S A D AY

M OT I VAT I O N

August 2011, findings were released by the

It is important to remember that you are not

National Health Research Institute in Taiwan,

beginning a diet, you are beginning a lifestyle

which indicated that 15 minutes of daily exercise

change to a healthier YOU.

may extend your life. The Centers for Disease

experienced more dieting ups and downs than

Control and Prevention’s (CD) guidelines for

you care to remember so by knowing you are

physical health, advises a minimum of 150 minutes

changing your lifestyle—not just dieting getting

of moderate exercise per week, plus additional

motivated should be much easier.

strength training is needed. However, only about

Changing your lifestyle with healthy eating does

1/3 of Americans currently meet those standards.

not happen overnight, however, your motivation

Research from the study showed that even just 15

increases because you experience:

minutes of moderate exercise a day (92 minutes

No Food Boredom: With your scoops of Sun

a week) was associated with a 3-year increase in

Chia and Nutra-O, along with all the nutritious

life expectancy and a 14% reduction in risk of

food choices, you should not get bored.

death by any cause, compared with a sedentary

More Energy: Your energy levels will increase

lifestyle.

through consuming foods that boost your

“The knowledge that as little as 15 minutes per day of exercise on

You may have

metabolism.

most days of the week can substantially reduce an individual’s risk of

No Setbacks: Cheat days are okay...everyone

dying could encourage many more individuals to incorporate a small

gives in to temptation now and then.

amount of physical activity into their busy lives,” wrote Dr. Anil Nigam

No Need to Rush: Don’t get frustrated when

and Dr. Martin Juneau of the Montreal Heart Institute and the

you don’t lose 5 pounds the first week. A slower

University of Montreal in an accompanying editorial in The Lancet,

pace eases you into your new lifestyle and helps

which published the new study online on August 15, 2011.

keep you there.

MOTIVATION IS A VITAL KEY TO SUCCESS


N O

S U C H

T H I N G

Do you feel deprived of eating the foods you love and crave?

Diets that

remove certain groups of foods, such as carbs or fat, are not only unrealistic, they are unhealthy. When you eliminate certain food groups you are not allowing yourself to enjoy a healthy and complete diet. The Nutraseed Diet is about being realistic and believes that a healthy diet is about more than just losing weight. It is about you and your lifestyle and allowing yourself to enjoy those No-No Foods without feeling guilty!

A FEW GOOD CHEATING IDEAS: * Share that decadent dessert or your favorite cheat food and opt for a lighter meal later. Small portions of those so-called taboo foods are the key. * Learn to cheat better by reading nutritional labels and selecting your favorite foods that are lower in calories, sugar and fat. * Combine healthy foods with your cheat food. * Love baking your favorite foods, replace ingredients with healthier options less sugar by using The Nutraseed Brown Rice Syrup, less oil with part applesauce. * Moderation is key on your cheat day. * Don’t whine—wine a glass on your cheat day. Research shows that moderate wine drinkers have less belly fat than liquor drinkers. Resveratrol, the famed antioxidant found in grape skin, stops fat storage. Red wine is best.

A S

C H E A T I N G !

* Treat yourself every now and then as a reward to your new lifestyle.


M E N U I D E A S F O R A 2 -W E E K D I E T P L A N WEEK 1 Breakfast

SUNDAY

MONDAY

TUESDAY

16 oz. water w/1 scoop Sun Chia 16 oz. water w/1 scoop Sun Chia 16 oz. water w/1 scoop Sun Chia Whole Grain Cereal Low Fat or No Fat Yogurt & Whole Grain Cereal w/3 scoops Nutra-O Blueberries w/2 scoops Nutra-O w/3 scoops Nutra-O

30 Minute s Before Your Mid-Morning Snack or Lunch Drink 1 Scoop Sun Chia w/16 oz. cold water

Fo r m o r e i d e a s : WEDNESDAY

n u t r a s e e d d i e t. c o m

THURSDAY

FRIDAY

16 oz. water w/1 scoop Sun Chia 16 oz. water w/1 scoop Sun Chia 16 oz. water w/1 scoop Sun Chia Nutraseed Oatmeal w /Raisins or Whole Grain Cereal & Straw berNutraseed Oatmeal & Cranberries w/2 scoops Nutra-O ries w/3 scoops Nutra-O Blueberries w/2 scoops Nutra-O

SATURDAY 16 oz. water w/1 scoop Sun Chia 2-4 Nutraseed Waffles w/Sugar Free Syrup Sprinkle w /Nutra-O

30 Minute s Before Your Mid-Morning Snack or Lunch Drink 1 Scoop Sun Chia w/16 oz. cold water

Snack

Nutraseed Snack Pack

Nutraseed Granola Cookie

Handful Dry Roasted Nuts

Yogurt w Fruit 1 scoop Nutra-O

Nutraseed Snack Pak

Nutraseed Oatmeal Cookie

Nutraseed Cornberry Cookie

Lunch

Peanut butter sandwich on whole wheat bread w/1 scoop Nutra-O

Veggie Salad w/Scrumptious Balsamic Dressing w/1 scoop Nutra-O

Tomato /Cottage Cheese Sandw ic h w/1 scoop Sun Chia

Tuna Sandw ich on Whole Wheat Bread w/1 scoop Sun Chia

Caprese Salad w/Scrumptious Balsamic Dressing w/1 scoop Sun Chia

Veggie Soup w/1 scoop Nutra-O

Greek Feta Salad w /Scrumptious Balsamic Dressing w/1 scoop Nutra-O

Snack

Low cal fruit or veggies

Nutraseed Oatmeal Cookie

Nutraseed Snack Pack

Nutraseed Snack Pack

Handful Mixed Nuts

Nutraseed Granola Cookie

Cottage Cheese w/Strawberries w/1 scoop Sun Chia

Dinner

Mandarin Cashew Spinach Salad

California Chicken Quesadilla

Red Bean & Quinoa Soup w /side salad

Veggie Burger

Fish Tortillas w /Cilantro Coleslaw

Healthy Bean & Barley Soup

3 oz. Marinated Grilled Pork Medallions and Brown Rice

THURSDAY

FRIDAY

SATURDAY

WEEK 2 Breakfast

SUNDAY

MONDAY

TUESDAY

16 oz. water w/1 scoop Sun Chia 16 oz. water w/1 scoop Sun Chia 16 oz. water w/1 scoop Sun Chia Nutraseed Oatmeal w / Whole Grain Cereal Low Fat or No Fat Yogurt & cranberries w/3 scoops Nutra-O w/3 scoops Nutra-O Blueberries w/ 2 scoops Nutra-O

WEDNESDAY

16 oz. water w/1 scoop Sun Chia 16 oz. water w/1 scoop Sun Chia 16 oz. water w/1 scoop Sun Chia 16 oz. water w/1 scoop Sun Chia 2-4 Nutraseed Pumpkin Pancakes Nutraseed Oatmeal & Whole Grain Cereal & Whole Grain Cereal w /Raisins Sugar Free Syrup & Sprinkle Blueberries w/2 scoops Nutra-O Strawberries w/2 scoops Nutra-O w/3 scoops Nutra-O w/Nutra-O

Snack

Nutraseed Cornberry Cookie

Green Apple w/peanut butter

Nutraseed Snack Pack

Low Calorie Veggies

Nutraseed Cornberry Cookie

Nutraseed Snack Pack

Yogurt w/Low Calorie Fruit w/1 scoop Nutra-O

Lunch

Sliced Tomato & Olive Salad w/Scrumptious Balsamic Dressing

Pita Jalapeno Hummus Sandw ic h w/1 scoop Nutra-O

Nutraseed Lentil Soup w/1 scoop Nutra-O

Peanut Butter Sandw ich on Whole Wheat Bread w/1 scoop Nutra-O

Cottage Cheese & Blackberries w/1 scoop Nutra-O

Garden Salad w/ 3 oz. Grilled Chicken w/1 scoop Nutra-O

Tuna Wrap on Whole Wheat Tortilla

Snack

Nutraseed Snack Pack

Low Calorie Veggies

Handful Dry Roasted Nuts & Cranberries

Nutraseed Oatmeal Cookie

Nutraseed Granola Cookie

Yogurt w/Low Calorie Fruit

Nutraseed Cornberry Cookie

Dinner

Black Bean Fajitas

Chicken Vegetable Soup w /side Salad

3 oz.Blackened Grouper over Fresh Greens

Red Beans & Quinoa w/Brown Rice Medley

Hearts of Palm Salad w/ Scrumptious Balsamic

Veggie Burger

3 oz. Filet Mignon w /Low Fat Au Pouive Sauce


RECIPES


SCRUMPTIOUS BALSAMIC DRESSING Quick & Easy

Excellent on salads, bruschetta, dipping sauce and more. ½ cup Colavita aged balsamic vinegar 2 Tablespoons light soy sauce

CAPRESE SALAD

1 ½ Tablespoons honey

W/ SCRUMPTIOUS BALSAMIC DRESSING

1 ½ Tablespoons Nutraseed Brown Rice Syrup

Quick & Easy

3 Tablespoons Dijon mustard 6 Tablespoons non-fat or Greek yogurt 1 Tablespoon cold pressed extra virgin olive oil Salt & Pepper to taste Mix or shake ingredients ….. Chill for ½ hour

2 red tomatoes, medium sliced 8 slices low fat mozzarella, thinly sliced Arrange tomatoes on serving plate, place mozzarella on top of tomatoes, garnish with a few sprigs of parsley, basil and/or olives pour Scrumptious Balsamic Dressing over tomatoes and mozzarella.


HEARTS OF PALM SALAD

W/SCRUMPTIOUS BALSAMIC DRESSING

Quick & Easy

1 (14oz.) can, drained, hearts of palm 1 cup of torn romaine lettuce ½ cup of diced red & green bell peppers 1 Scoop of Nutra-O Slice hearts of palm over romaine lettuce and garnish with bell peppers. Drizzle with Scrumptious Balsamic Dressing, add Nutra-O.

BALSAMIC BEAN & CORN SALAD Quick & Easy

1 (15 oz) can of black beans, drained & rinsed 1 (15 oz.) can of either red beans or kidney beans, drained & rinsed 2 cups frozen corn 1 red onion, minced 1 Scoop of Sun Chia ¼ cup Scrumptious Balsamic Dressing (see recipe page ) Stir all ingredients, refrigerate for I hour and serve


CHICKEN MUSHROOM SOUP Quick & Easy 1 ½ cup of sliced mushrooms 2 ½ cups of diced cooked chicken breast 3 ½ cups of skim or low fat milk 1 ½ cups of sliced green onions 1 Tablespoon chicken-flavored granules ¼ cup of 100% whole wheat flour 3 Tablespoons of low calorie margarine 1 Scoop of Sun Chia Sauté mushrooms and green onions in margarine until tender. Add flour, milk and bouillon stirring constantly until thickened. Stir in cooked chicken for 1 minute and serve. Serves 3 (2 cup servings). Add 1 scoop of Sun Chia before serving.

TOMATO COTTAGE CHEESE SANDWICH Quick & Easy 1 cup of tomatoes cubed 2 cups of low fat cottage cheese 1 scoop of Nutra-O or Sun Chia 1 teaspoon of Scrumptious Balsamic Dressing 4 slices of whole wheat bread 1 green onion Torn romaine lettuce Combine 1 scoop of Nutra-O or Sun Chia into the cottage cheese. Drizzle 1 teaspoon of dressing on each piece of whole wheat bread (toasted or regular). Thickly spread cottage cheese on each slice and top with tomatoes and a touch of green onion. Makes 4 half sandwiches

Combine ingredients and pour Scrumptious Balsamic dressing over mixture and toss.


ITALIAN CHICKEN VEGETABLE SOUP Quick & Easy 4 boneless skinless chicken breast, cooked and diced 1 cup of onion, diced 1 cup spinach, chopped 1 cup carrots, sliced 1 cup, zucchini, sliced 2 cloves garlic, chopped ½ teaspoon of Authentic Italian Blend Seasoning 1 teaspoon celery salt 1 teaspoon Chicken Delight Seasoning 4 (14.5 oz.) cans fat free chicken broth Salt & pepper to taste Grated Parmesan 1 Scoop of Sun Chia or Nutra-O Boil skinless chicken breast until done. In a large pot add broth, chicken, vegetables and seasonings. Bring to a boil; reduce heat and simmer uncovered for 30 minutes or until vegetables are tender. Salt and pepper to taste. Add 1 Scoop of Sun Chia or Nutra-O to each bowl. Top each bowl of soup with Parmesan cheese.


RED CHILI CORN CHOWDER Quick & Easy 1 cup celery, chopped 1 cup red beans 1 small onion, chopped 2 cups of corn 4 slices turkey bacon 1 teaspoon ground cumin 1 teaspoon oregano 1 teaspoon fresh garlic 1 cup fat free chicken broth 1 cup low fat milk 2 Tablespoons cornmeal ¼ cup cilantro 1 Tablespoon olive oil Parsley to garnish 1 jalapeno pepper, seeded & diced 1 teaspoon Bistro Blend Seasoning ½ teaspoon of ground chipotle chili powder Sea salt & black pepper to taste 1 Scoop Sun Chia Cook turkey bacon and remove from skillet. Add 1 Tablespoon of olive oil to skillet with the garlic, onion, carrots, jalapeno, cumin, chipolte, Bistro Blend Seasoning and sauté until onions are slightly golden. Then add cornmeal, broth, red beans, corn, milk, and oregano. Bring to boil and reduce heat to low until soup thickens, about 30 minutes, stir. Serve with Sun Chia and garnish with parsley.

CALIFORNIA CHICKEN QUESADILLA Quick & Easy 10 whole wheat tortillas 1 lb. cooked diced chicken breast 1 packet fajita seasoning 1 green onion chopped 1 red bell pepper diced and cooked 2 green bell peppers diced and cooked 2 cups of non fat cottage cheese 1 cup of shredded reduced-fat Monterey Jjack cheese 1 Tablespoon of extra virgin olive oil 3 Tablespoons of chopped jalapeno peppers 4 Tablespoons of Scrumptious Balsamic Dressing Preheat broiler to 350’. Place sliced chicken mixed with seasoning into greased cooking sheet bake 5 minutes. Then heat oil in pan on medium heat, add onions, bell peppers, and chicken & stir until veggies are tender (8-10) minutes. Place 5 tortillas on baking sheet. Combine chicken medley with remaining ingredients and spoon over tortillas. Top with 5 tortillas, bake at 350’ for 8 minutes, cut and serve with drizzle & Scrumptious Balsamic Dressing.


ROASTED CHILI SALMON Quick & Easy

2 salmon filets, 6 oz. 1 teaspoons fresh lime juice 1 clove minced garlic 1/8 teaspoon chili powder ½ teaspoon of Nutraseed Brown Rice Syrup

4 lime wedges 2 cups mixed greens 8 cherry tomato ½ red bell peppers – sliced thin Scrumptious Balsamic Dressing Combine syrup, spices and garlic, spread mixture evenly over salmon. Place salmon skin side down in shallow pan and cook for 15 to 18 minutes or until salmon flakes easily. Squeeze lime juice on salmon before serving. Add you favorite mixed greens with tomatoes and peppers to the plate and drizzle with Scrumptious Balsamic Dressing.

FILET MIGNON

w/ LOW FAT AU POUIVE SAUCE

Quick & Easy 2 teaspoon Dijon mustard 1 teaspoon coarsely ground black pepper 2 Tablespoon of extra virgin olive oil ½ cup brandy 1/3 cup sliced mushrooms Low fat sour cream

Rub both sides of filet with Dijon and black pepper. Add oil and steak to skillet and cook steak to your desired taste. About 3 minutes before removing steak from skillet add mushrooms. Remove steak from skillet and add brandy to mushrooms, cook on low heat until most of brandy has been reduced. Add mixture with skillet scrapings to sour cream and serve over filet. Sauce can also be used over hamburger, turkey burgers , veal and pork.


FIESTA CHICKEN

W/BROWN RICE QUINOA MEDLEY

Quick & Easy 2 large whole skinless chicken breast (butterfly) 2 tablespoons low fat margarine or olive oil 2 tablespoons of lime juice ¼ cup Dijon mustard ½ cup chunky taco sauce 1 teaspoon of Nutraseed Brown Rice Syrup 1 teaspoon minced garlic ½ teaspoon fresh cilantro Simply Smokin’ Spice Nutraseed Medleey w/Quinoa & Brown rice

GORGONZOLA STUFFED PEARS w/nutraseed syrup Quick & Easy 3 ripe pears 1 tablespoon Nutraseed Brown Rice Syrup 1 tablespoon Scrumptious Balsamic Dressing 2 oz. gorgonzola cheese, crumbled 2 oz. low fat mozzarella 2 tablespoons dried cranberries 3 tablespoons of toasted & chopped pecans 4 fresh figs

Marinade: combine taco sauce, mustard, lime juice, syrup, cilantro and garlic. Butterfly chicken breast, put chicken breast between 2 pieces of saran wrap or cut a zip top bag in half and place chicken ugly side up and pound with mallet, or roll with rolling pin until chicken breast is even. Rub chicken with Simply Smokin’ Spice and place in marinade in refrigerator for about 25 minutes. Remove chicken from marinade. Cook breast in skillet with a touch of margarine or olive oil until done. Cook medley according to directions. Transfer chicken, veggies and medley to platter. Spoon remaining marinade over chicken.

Preheat broiler. Make glaze by heating syrup and dressing and stir until combined. Cut pears in half, scoop out the seeds. Place pears on cooking sheet cut side up and brush with the glaze. Save remaining glaze for drizzle. Broil the pears for 3 minutes. Mix gorgonzola, low fat mozzarella, cranberries and pecans. Spoon mixture unto pears and broil for about 3 minutes or until cheese is bubbly. Cut fresh figs in half, place on plate with cooked pears and drizzle remaining glaze mixture over pears and plate.


LOW FAT CREAMY DRESSINGS Quick & Easy

SUPER BLUE CHEESE ½ cup fat free sour cream ¼ cup crumbled blue cheese 2 Tablespoons red wine vinegar 1 teaspoon Dijon mustard 2 Tablespoons red onion Salt & pepper to taste Place all ingredients in blender or food processor. Blend until smooth about 1-2 minutes. Refrigerate up to 1 week in a tightly sealed container.

VERY-VERY VERSATILE 2 cups low-fat cottage cheese 1 cup plain nonfat yogurt 2 teaspoons fresh lemon juice This dressing although delicious by itself or it can be transformed with the addition of new flavorful ingredients. Serve as a dip, sauce, dressing for meats, chicken, and fish. Tasty as a sandwich spread and can be used as a marinade. Place all food ingredients in a food processor or blender and process until smooth, 1-2 minutes. Refrigerates up to 1 week in tightly sealed container.

ASIAN DRESSING Place ½ cup Very-Very Versatile Dressing, ¼ cup light miso, ¼ cup Nutraseed Brown Rice Syrup, 1 teaspoon sesame oil, ½ teaspoon chopped ginger. Process until smooth. Refrigerates up to 1 week in tightly sealed container.


GROUPER FLORENTINE 6 oz. of grouper cut in ¾ “ cubes 5 oz. Florentine Sauce ¾ oz. parmesan cheese, grated 1 lemon wedge ½ oz. butter or low fat margarine parsley Place grouper in shell casserole and top with Florentine Sauce. Just before cooking, top with cheese and drizzle with margarine. Cook in oven for 15 minutes or until grouper is flaky. Garnish w/ parsley and lemon wedge.

Florentine Sauce ½ cup skim or low fat milk

LEMON VEAL PICATTA

4 Veal Scallops (pound to 1/8 to ½” thickness) ½ cup 100% whole wheat flour 1 teaspoons salt 1 Lemon pepper seasoning 1 Tablespoon extra virgin olive oil ½ cup fat free chicken stock 1 cup dry white wine 2 Tablespoons freshly squeezed lemon juice 1 clove garlic (minced) 3 Tablespoons low fat margarine 2 Tablespoons capers 1 Tablespoon parsley

1 oz. roux (equal amounts of butter and flour) ½ cup cooked spinach, chopped and seasoned with Gourmet Garlic, salt & pepper. In a saucepan bring milk to boil, stir in roux with wire whisk and reduce heat to simmer, cook for 3-5 minutes, stirring frequently. Remove from heat and add spinach and put into shell casserole.

Pound veal to 1/8 -1/4” by putting veal between 2 sheets of saran wrap or cut zip top bag in half (stronger). Place flour in bowl, season and stir in salt and lemon pepper. Dip veal cutlets in seasoned flour and shake of excess flour. Add olive oil to large skillet, increase heat to high and sauté veal cutlets for about 1 to 2 minutes until golden brown and transfer to plate. Add garlic to skillet and sauté for 1 minute, then add wine and cook until reduced by half, add chicken broth. Then add capers, lemon juice and cook until the sauce begins to thicken. Add margarine, parsley stirring until blended then add veal to skillet and warm. Garnish with thin lemon slices, parsley and serve with mixed green salad.


ISLAND GRILLED

MANDARIN CASHEW

TUNA STEAK

4 (3-5oz.) tuna steaks 1 lb. green beans 12 cherry tomatoes ½ cup parsley ¼ cup orange juice ¼ cup low sodium soy sauce I Tablespoon Nutraseed Brown Rice Syrup 2 Tablespoons olive oil 2 Tablespoons fresh lemon juice 2 cloves of garlic, minced ¼ teaspoon ground black pepper 1/8 teaspoon sea salt ¼ teaspoon dried oregano or 1 teaspoon fresh oregano

SPINACH SALAD

8 cups of baby fresh spinach

½ cup of extra virgin or vegetable oil ¾ cup of sliced green or red onion ¼ cups of mandarin oranges

Marinate (30 minutes to 1 hour), mix juice, soy sauce, syrup, olive oil, lemon juice, garlic, oregano and salt & pepper in large dish or zip top bag. Add the steaks and turn to coat.

¾ cup of cashews (unsalted)

Cover and refrigerate. Remove tuna from marinade and cook on grill, basting tuna with remaining marinade. Cook to

Dressing Ingredients

½ cup of sliced grapes

½ cup Nutraseed Brown Rice Syrup 1/3 cup white vinegar 2 Tablespoon of fresh parsley Salt & pepper to taste Combine dressing ingredients in jar and shake well.

your desired doneness. GREEN BEANS place in large pot of water. Cook on medium-high until green beans are at desired doneness. Sauté green beans in skillet with one tablespoon of olive oil for 1 minute, add minced garlic, sauté until garlic begins to brown. Place on plate with sliced and whole cherry tomatoes, top with tuna steak and garnish with parsley.

Arrange salad on plate and drizzle dressing over salad. Add Nutraseed snack pack


STRAWBERRIES & ALMOST CREAM ON WAFFLE 1 package Nutraseed Pancake & Waffle Mix ¼ cup sliced strawberries (add blueberries for a red, white & blue dessert)

Whipped Topping Make waffle according to cooking instructions on package. 1 cup evaporated milk 1 teaspoon vanilla extract ¼ cup powdered sugar

Place evaporated milk in a large stainless steel bowl and put in freezer until ice crystals form around the edge. Also, place the beaters from the mixer in freezer. After ice crystals form, whip & beat using high speed mixer until the cream is frothy. Add powdered sugar, vanilla extract and continue beating until stiff.

PITA JALAPENO HUMMUS SANDWICH

1 (16 oz.) can of garbanzo beans ½-1 teaspoon of ground cumin - to taste 2-3 cloves of garlic, minced 1 teaspoon Nutraseed Brown Rice Syrup 3 Tablespoons fresh lemon juice 2 ½ Tablespoons tahini 3 Tablespoon olive oil 1/8 cup canned jalapenos diced, extra heat add more (no heat eliminate jalapenos from recipe) 1/8 teaspoon cilantro (optional) Salt & pepper to taste Place all ingredients in food blender or food processor. Blend until smooth. Serve with fresh veggies and/or as a pita bread sandwich with lettuce, tomato, cucumber or veggies of your choice. Fresh hummus can last up to 4 days refrigerated or can be frozen.


MARINATED PORK

TENDERLOIN AND RUE MEDLEY RICE

1 pound pork tenderloins ¼ cup lite soy sauce ½ cup dry sherry ¼ cup rice wine vinegar ½ cup Nutraseed Brown Rice Syrup ¼ cup vegetable oil or olive oil 4 Tablespoons orange juice 1 Tablespoon garlic 1 Tablespoon minced shallots 1 teaspoon fresh ginger Combine the sherry, orange juice, vinegar, honey, syrup, soy sauce in a bowl and whisk until blended. Stir in shallots, garlic and ginger. Place tenderloins in tray and pour the mixture over the tenderloins, cover and let set at room temperature for 2 hours. Remove pork from marinade, shaking off any excess, and grill.

Brown Rice & Quinoa Medley - Cook to directions Parmesan Crème Sauce 1 cup skim milk 1 cup low fat cottage cheese 3 tsp minced onion 2 Tablespoons of whole wheat flour ½cup parmesan cheese Garlic powder to taste Combine: milk, flour, cottage cheese, onion, parmesan cheese and garlic powder. Blend until smooth. Heat and serve over the pork or wild rice.


GOURMET VEGGIE BURGER DELICIOUS

1 small zucchini, grated 1 small onion, grated ½ cup, finely chopped mushrooms 1 small green bell pepper, finely chop ½ cup chopped spinach 1 ½ cups rolled oats 1 egg beaten 1 Tablespoon low sodium soy sauce 1 ½ cups all purpose whole wheat flour 2/3 cup reduced fat cheddar, shredded 1/8 cup Sun Chia 1 Tablespoon extra virgin olive oil 1 ½ cups Very, Very Versatile Dressing 1/8 cup dice dill or sweet pickle chopped 1/8 cup fresh parsley, chopped Put olive oil in skillet with onion, garlic, bell peppers and zucchini and cook until tender. Mix in mushrooms, spinach and cook until tender. Remove skillet from heat and mix in oats, cheese and egg. Stir in soy sauce and transfer mixture to bowl and refrigerate for 1 hour. Form the mixture into patties. Place flour in plate, drop each patty into flour and grill until nicely browned. Dressing: Make Very-Very Versatile dressing and add pickles. Spread on sandwich.


Use like fresh garlic

NUTRASEED Gourmet Seasonings

SEASONINGS

JUST SPRINKLE & COOK

THAT

This flavorful blend is perfect to enhance those garlic flavored dishes. Excellent for: meats, fish, vegetables, chicken, pasta and more.

ENHANCE YOUR RECIPES

PERFECT GARLIC VEGETABLES How simple can it be, Cook your favorite vegetable in a skillet with a dab of extra virgin olive oil and a generous sprinkling of Gourmet Garlic.

GARLIC GARLIC

Ingredients: garlic, onion, parsley and spices.

no salt no msg No MSG Nutraseed International, Inc. Miami, Florida Packed in USA

If seal under cap is broken or missing do not use.

Excellence In Cooking

3.3 oz. (93g)

For recipes & product information visit: www.nutraseeddiet.com


Use this flavorful blend on spicy recipes HELP BOOST YOUR METABOLISM

NUTRASEED Gourmet Seasonings

BISTRO PARTY DIP

YOUR RECIPES

Ingredients:

BISTRO BLEND with curcumin

Packed in USA

salt, paprika, garlic, sugar, black pepper, allspice, citric acid, onion, cinnamon, oregano leaves, cornstarch, turmeric, clove, fenugreek, celery seed, nutmeg, paprika oil and curcumin.

All Purpose

No MSG Nutraseed International, Inc. Miami, Florida

THAT ENHANCE

With Bistro Blend, a very mild spice with a burst of flavor that doesn’t give you that on fire sensation. This all-purpose spice can be used on everything. It’s delicious on vegetables, chicken, fish, pork, beef and more.

Mix 2 teaspoons of Bistro Blend with ¾ cup low fat sour cream and ¼ cup low fat mayonnaise. Chill ans serve with your favorite dipper.

SEASONINGS

If seal under cap is broken or missing do not use.

Excellence In Cooking

4.4 oz. (124g)

For recipes & product information visit: www.nutraseeddiet.com


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NATURALLY DELICIOUS

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OMEGA POWER FREE OF ARTIFICIAL INGREDIENTS & PRESERVATIVES

TASTE & NUTRITION FOR THE WOLE FAMILY Directions: Place 1 1/2 cups of pancake mix ( 1 pkg.) into a mixing bowl. Add 2 cups of milk and stir until lumps are gone. Let stand 5 minutes. (Batter may thicken if left longer than 5 minutes, so adjust consistency with water.) Heat a large skillet over medium heat. Pour Âź cupfuls of batter onto the skillet and Cook until bubbles appear on the surface. Flip over and cook until browned on other side.

Makes great waffles, too! Nutraseed International, Inc. Miami, Florida nutraseeddiet.com

THE

NUTRASEED DIET SUPER GRAIN

PANCAKE & WAFFLE MIX Net Wt. 7.69 oz. (218 g)

Ingredients: wheat flour , chia seeds, cornmeal, whole wheat flour, rolled oats, sugar, baking powder (aluminum free), powdered egg whites, milled flax seed, quinoa flour, sea salt, baking soda & camu camu.


NATURALLY DELICIOUS THE

OMEGA POWER

NUTRASEED DIET

FREE OF ARTIFICIAL INGREDIENTS & PRESERVATIVE Directions: Put 4 cups chicken broth and 2 cups water into a large pot. Whisk in soup mix and add 1 (15oz) can tomato sauce. Bring to a boil, stirring occasionally to prevent sticking and then reduce heat to a simmer and cook, uncovered for 15 minutes. For a real treat, add 1 lb. browned ground beef or turkey.

Instrucciones: Ponga 4 tazas de caldo de pollo y 2 tazas de agua en una olla grande. Batir en la mezcla de sopa y añadir 1 (15oz) cucharada de salsa de tomate puede. Llevar a ebullición, removiendo de vez en cuando para evitar que se pegue y luego reducir el fuego a fuego lento y cocine sin tapar por 15 minutos. Un verdadero placer, añadir £ 1 dore la carne molida o pavo.

Nutraseed International, Inc. Miami, Florida For more recipes visit: nutraseeddiet.com

GOURMET SOUP

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HEALTHY BEAN & BARLEY FRIJOL Y SOPA DE CEBADA Net Wt. 8.9 oz. (254g)

Ingredients: barley, pre cooked red beans, pre cooked pinto bean flakes, quinoa flour, salt, paprika, dehydrated garlic and onion, sugar, black pepper, and herbs & spices ( including cinnamon, turmeric and curcumin). Ingredientes: cebada, frijoles rojos cocinados pre, pre cocinados copos de frijoles pintos, harina de quinua, sal, pimentón, ajo y cebolla deshidratada, azúcar, pimienta negro, y las hierbas y especias (incluyendo la canela, la cúrcuma y la curcumina).


NATURALLY DELICIOUS THE

OMEGA POWER

NUTRASEED DIET

FREE OF ARTIFICIAL INGREDIENTS & PRESERVATIVES

TASTE & NUTRITION FOR THE WOLE FAMILY

Directions: Put 4 cups chicken broth and 2 cups water into a large pot. Whisk in soup mix and add 1 (15oz) can tomato sauce. Bring to a boil, stirring occasionally to prevent sticking and then reduce heat to a simmer and cook, uncovered for 15 minutes. For a real treat, add 1 lb. browned ground beef or turkey. tura l na

Ingredients:

Nutraseed International, Inc. Miami, Florida For more recipes visit: nutraseeddiet.com

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barley, pre cooked red beans, pre cooked pinto bean flakes, quinoa flour, salt, paprika, dehydrated garlic and onion, sugar, black pepper, and herbs & spices ( including cinnamon, turmeric and curcumin).

GOURMET SOUP

TRITIO

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HEALTHY BEAN & BARLEY Net Wt. 8.9 oz. (254g)


NATURALLY DELICIOUS

THE

NUTRASEED

OMEGA POWER

DIET

FREE OF ARTIFICIAL INGREDIENTS & PRESERVATIVES

TASTE & NUTRITION FOR THE WOLE FAMILY

Directions: Empty contents into a saucepan. Add 2 cups water & salt (if desired). Bring to a boil, then reduce heat and simmer 15 minutes, stirring often to prevent stiching. Ingredients: Quick cooking parboiled beown rice, quinoa seeds, quinoa flour, cinnamon & extra virgin olive oil. tura l na

CINNAMON MEDLEY Nutraseed International, Inc. Miami, Florida For more recipes visit: nutraseeddiet.com

WITH QUINOA & BROWN RICE Net Wt. 6.5 oz. (184g)

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A New Generation Of Healthy Food THE

THE

THE

NUTRASEED

NUTRASEED

NUTRASEED

DIET

DIET

DIET

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CINNAMON OATMEAL W/TOASTED ALMOND

GOURMET SOUP

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HEALTHY BEAN & BARLEY Net Wt. 8.9 oz. (254g)

Net Wt. 7.5 oz. (212 g)

100% U

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NATURES FOOD

GOURMET COOKIES

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OATMEAL & QUINOA Net Wt. 13.2 oz. (376 g)

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TRITIO

THE

NUTRASEED

THE

NUTRASEED

DIET

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THE

NUTRASEED DIET

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Net Wt. 7.69 oz. (218g)

RED BEAN & QUINOA

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PANCAKE & WAFFLE MIX

100%

W/BROWN RICE Net Wt. 8.2 oz. (232g)

NATURES FOOD

100% U

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GOURMET SOUP

SUPER GRAIN

TR ITIO

CRANBERRY MEDLEY WITH QUINOA & BROWN RICE Net Wt. 6.5 oz. (184g)

FOR PRODUCT & DIET INFORMATION Visit:

www.nutraseediet.com Nutraseed International, Inc. Miami, Florida

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The NutraSeed Diet