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Book 1 – User Guide & 3 Day Boost Plan


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Programs designed & written by Tracey and Matt Baker Healthy Bod Specialists Edited and Designed by Janine Grundler Customer Support Manager: Joy Millar Images: Dreamstime Website: www.healthybod.co.nz Contact:

support@healthybod.co.nz

Š All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the written permission of the copyright owners.


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Contents Take Back Your Power! .............................................................................................................................. 4 My Quest for Permanent Weight Loss ..................................................................................................... 5 Why You Should Eat Breakfast Everyday ................................................................................................ 7 Removing the Guilt .................................................................................................................................. 10 Drinking Water and Weight Loss ............................................................................................................ 12 Absorbing Vitamins, Minerals and Nutrients ......................................................................................... 16 Losing the Weight..................................................................................................................................... 17 How to Get Started on Your Programmes ............................................................................................ 18 How Do I Access Healthy Bod Customer Support? ............................................................................ 18 Three Day Boost Programme ................................................................................................................. 20 Drink Options............................................................................................................................................. 21 Three Day Boost Programme – Recipes................................................................................................ 27 Frequently Asked Questions ................................................................................................................... 34


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Take Back Your Power! As the designer of the Healthy Bod Programmes, I truly believe that knowledge is power. In the next few pages I want to help teach you about how your body works. A better understanding will enable you to lose weight and keep it off for good!

Let‟s face it many of us (me included) have tried the cabbage soup diet, and most of us have also attempted one or two of the more popular diets out there. We‟ve all been brainwashed into thinking that pre-packaged meals, replacement shakes and diet pills are the answer – yet how many times have they failed for you? You may have started to see results initially but then your weight loss slowed and eventually stopped. I‟m about to explain why these diets aren‟t sustainable and simply don‟t work in the long term.

Here are three classic examples of weight loss plans doomed to failure:

1) Replacing one or two meals per day with a shake whoever thought this one up! Yes, there are plenty of these options available at your local pharmacy - for a price. They promise you can lose weight and stay slim for life (or at least for as long as you can keep on spending money and replacing meals with their expensive shakes). But what happens to you when you get bored and you want real food? The occasional meal turns into 2 -3 times per week and before you know it you are only replacing 2 or 3 meals a week with shakes, then eventually the food tastes so good and the shakes taste so bad you stop having them and end up gaining all of you weight back - plus more!

2) You carefully select, count and calculate every morsel of food that goes in your mouth. You‟re having no more than 5,000 kilojoules per day (for example). You religiously follow your plan, eating the same foods day in and day out. Are the meals providing you with all of the vitamins, minerals and nutrients you need to be healthy? (I seriously doubt it!). Ask yourself this question: If you‟re following the plan to the letter and doing everything right then WHY ARE YOU STILL HAVING CRAVINGS! I‟ll answer this a little further on. Out comes the chocolate! So what, you had a bad day, you can always get back on the wagon. But we all know where this ultra restrictive diet is going to end up – one tablespoon deep in a two-litre tub of ice cream at midnight and a very guilty feeling of regret! Have you ever spoken these words? “Oh well I‟ll just start over again on Monday.” How many Mondays have you started over?


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3) The famous „New Year‟s Resolution‟ Gym Program. We‟ve all done this one right? You‟ve taken the plunge and joined up to a $1200 gym programme. You walk away from this purchase, having signed the next 12 months of your life away, thinking “This has to be the answer - right? This will be easy I‟ll walk, cycle and run my way to a better body and before I know it I‟ll look like a swimsuit model. But three painful weeks into your programme you are tired, grumpy, sore and sick of skinny little girls in tiny pairs of shorts bouncing around in front of you (that is unless you‟re a guy!). Like weight has never been an issue for them. You think “They won‟t still look like that after having kids!” I agree it‟s not easy. Especially when you‟re not getting results or you seem to be working so hard in the gym and just getting bigger! So you miss a day to have coffee with a friend. Then one day turns into two or three and so on. Just weeks after you have signed up the latest „weight loss dream‟ is over.

The only thing that I haven‟t really covered is diet pills. Let me tell you when a magic pill is released I‟ll be the first to let you know!

Now that I have been able to relate to some of you with some not so great diet scenario‟s let me tell you a little about myself.

My Quest for Permanent Weight Loss I tried everything but nothing really seemed to work for me. I cut the carbs, but when I ate carbs again, back on came the weight. I exercised only to end up looking like the chubby version of Hulk Hogan. I was even desperate enough to try „fat removal pills‟ but this just ended up with me counting the 235 tiles on my toilet floor more than a few times a day & left me feeling sick and weak! None of these seemingly „popular‟ methods of weight loss worked for me. I began asking myself questions like – what is wrong with me. Am I just big boned, do I have a thyroid problem or am I just doomed by having „fat genes‟? The problem is that the general belief about overweight people is that they eat too much „junk‟ food. Most people think they are overweight because they eat too much of the wrong types of food.

But is this really true?

What if the problem isn‟t so much “what we are eating” – but rather “how we digest food”?


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What if the food I need is different from the food you need to be slim?

After all, our DNA is different, our personality‟s are unique, even the food that tastes good to me may taste bad to you. So why then would a „one size fits all‟ diet programme work for everyone if we‟re all so different? This just does not add up.

This question inspired me to start my search for a permanent weight loss solution. When all else had failed me I created my own path - after all no one else knew my body like I did. I began learning about food digestion, vitamins, minerals and nutrients and quickly realised that my body was seriously lacking in some of these areas. How can my body lose fat when it‟s storing everything I eat for a famine? Our body stores fat because if you‟re not eating regularly then your body is unsure of when its next meal is coming (it doesn‟t know there is a supermarket down the road!), so our system reacts by going into „energy storage mode‟ and puts some away for later in the form of fat (unfortunately usually on our hips, stomach, thighs, arms, bum).

Think about this: why does a camel have a hump? Camels have humps on their backs as places to store fat. It‟s this fat that they live off when food and water are scarce.


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Why You Should Eat Breakfast Everyday So I wondered what would happen if I ate regularly starting with breakfast? You guessed it, the kilograms started dropping off! This was a major breakthrough: I have to feed my body more often to lose fat! Breakfast Works for Weight Loss Letâ€&#x;s consider how breakfast relates to weight loss: You've just been asleep for 7 or 8 hours. Your body needs to recover from this brief period of starvation. Skipping breakfast keeps your body in "starvation" mode, while eating a good meal will give your metabolism a boost. This is because being inactive (and not eating for this extended period of time) causes your metabolism to plummet. If you're trying to lose weight, the last thing you want to do is keep your metabolism at this lowered state. Having a meal first thing in the morning will rev up your fat burning ability.


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Running on Empty This is a really bad habit to get into. If you don't eat something in the morning, you are literally forcing yourself to run on empty. Did you skip breakfast today? Let's estimate that the last time you ate anything was at 8 p.m. last night. If you didn't eat lunch until noon today, that's sixteen hours of no refuelling! You wouldn‟t expect your car to take a long trip on empty. Maybe you've already had a wave of nausea? Felt a little light-headed when standing up too quickly? Your body is screaming out, "Hey, give me some help here, feed me!”

Breakfast Beats Binges Eating a good breakfast will keep you from getting too hungry, which will help prevent you from over-eating. It is also helpful to those of us who tend to eat when we're not hungry. By keeping your appetite at an even keel, it may in turn help you control your impulse to eat when stress or emotions start to get the best of you. Studies have shown that people -- women in particular -- tend to eat less compulsively and less often when they have eaten breakfast.

One More Reason to Remember Eating breakfast improves your thinking ability. It's not just children who need breakfast so they'll be at top mental performance; we need to refuel to get that edge, too. Want one more reason to eat in the morning? How about a memory boost? Studies have shown that eating breakfast improves memory and information retention.

Time to Refuel! Still not convinced? Here's the bottom line: The fuel that keeps our motors running is glucose. Your brain and your nervous system need glucose to work: that means walking, speaking, stretching, typing -- any activity requires this fuel. If you don't supply it, your system resorts to „robbing‟ stored carbohydrates from other areas in your body. Not good. So why put your body through all this? Instead eat that breakfast!

No Breakfast Excuse: "I need my sleep!" Surrender the Snooze Button If you're anything like me, you'd prefer to sleep a little later rather than get up in time to prepare a meal in the wee small hours. When you're not a morning person, it's hard to resist that snooze button, but it will pay off more than those 10 blissful moments of laziness. In time, you'll find that working in a good breakfast will give you much more energy to face the day than spending a few more moments under the covers ever could!


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No Breakfast Excuse: "The kids make it impossible!" Make it a Priority Maybe it's so hectic getting the kids off, you just can't seem to find the time to put anything together? It's easy to settle for a quick breakfast fix of a cereal high in artificial colour/flavour/sugar for the kids, but the whole family will benefit from a better breakfast. Studies show that children perform better in school when they've eaten a healthy breakfast. Plan your family's breakfasts the night before and re-assess your morning schedule and tasks so you can make meal preparation a priority.

No Breakfast Excuse: "I get hungrier sooner when I eat breakfast!” Give your Breakfast a Protein Punch Lots of typical breakfast foods are comprised of simple carbohydrates: white bread for toast, many cereals (especially kids' brands), regular bagels, etc. Simple carbs send your blood sugar through the roof because they are so easily digested. When your blood sugar comes back down, you feel ravenous. Punch up your breakfasts staying power by including complex carbs and sugars e.g. porridge, fruit etc.

No Breakfast Excuse: “I don't like breakfast foods." Break the Breakfast Rules I hear you. I'm not a big breakfast food fan either. But whoever said you had to eat breakfast foods, to, um, eat breakfast? The important part about breakfast is eating something and eating healthily, not forcing yourself to eat eggs or cereal. If you don't fancy the usual foods, that's no reason to skip breakfast!

No Breakfast Excuse: “I‟m trying to lose weight!" What a Bad Way to Lose! If you've been taking the meal-skipping approach to losing weight, I'll bet you're getting pretty frustrated. Think doing without breakfast is going to cut enough calories to lead to permanent weight loss? Actually, you may be setting yourself up for weight gain. Chances are this is going to backfire on you, because skipping meals at any time of the day often leads to over-eating. Plus, as we mentioned earlier skipping breakfast doesn't do your metabolism any favours.


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Removing the Guilt This is how I used to start a new diet...

I would wake up every Monday morning with the same attitude: “Today is the day I am going to make a real effort to stay on track – THIS IS GOING TO WORK”. All day Monday I was so good and at the end of the day I would be a bit hungry but I would give myself a real pat on the back because I had done exactly what I set out to achieve.

Tuesday would go quite well although I would be starting to get grumpy by the end of the day and I was very hungry at bedtime, but once again another pat on the back because I made it through another day.

Wednesday I wake up tired, no energy and moody enough to kill the family with my bare hands. By lunch time I would be ready to murder a big hot mince pie and a bun - everything I know is bad for me. Help!!! I make it to Wednesday afternoon but the cravings are now too much to resist. I cave in and eat a muffin, and then bad turns to worse and I grab some takeaways on the way home.

One bad day leads to another and once again here we are back at Monday morning making the same promise as last week, but we know that unless there is a miracle that we will fail again by Wednesday.

The guilt and discomfort of squeezing into those pants that are getting smaller by the day forces us to keep repeating the same cycle.

Are you hearing me? Can you relate to this? Do you repeat this cycle? Are you as sick of it as I was?

Don‟t panic – I have a secret which I am about to let you in on. I am about to explain to you why 95% of diets fail. This is something I explain almost every day to clients. You may have to read this a couple of times to really understand it.


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Why 95% of diets fail When you reduce the amount of kilojoules you eat in a day by reducing the quantity & type of food you eat you force your body to start using stored fat as energy.

Stored fat is full of toxins. When the fat is released into your bloodstream so are all the nasty toxins that you‟ve been hiding away.

Now let me ask you this –if I put a kilogram of fat and toxins on your plate and asked to eat it, how appealing would it be, and how do you think you would feel after eating it – keeping in mind that toxins are poisonous?

Now this is why you‟re feeling so bad on Wednesday. The body is now in a detox phase. Your hormones are going haywire, your metabolism is slowing down, your craving‟s are hitting an all time high because your body would rather use a chocolate bar for energy than the alternative - stored toxic fat.

Not to mention what‟s happening to your liver that‟s now been presented with two huge jobs – the removal and processing of fat and toxins at the same time.

Here is the part where I help you release all the guilt from diets past, are you ready? You can‟t fight the hormones. It‟s as simple as that! I know that you think that it was your choice to eat that chocolate and it‟s your fault all the weight went back on. Well I‟m telling you it is not your fault, it never was and it never will be.

So now how do you feel? Now knowing that all those time‟s you thought that you failed it really wasn‟t you at all. You simply had no choice. Once the hunger hormone (ghrelin) is released in your body it signals the brain that you‟re hungry and unfortunately it‟s usually all downhill from there. All is not lost!

So now your thinking – what‟s the point? If I can‟t fight the hormones then how will I ever lose weight? I asked exactly the same questions. And I was about to discover... If you can‟t beat them, trick them by staying one step ahead!


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There are a few sure fire ways to safely „fool‟ your hormones and this is when I discovered some things that could really help. Now I know that you have all heard this a thousand times before on every other diet that you have ever been on – but there is some truth in it. DRINK WATER! You need it to flush fat and toxins. Now I don‟t agree that everyone needs the same amount because we are all different shapes and sizes, but I do agree is that we all need some.

Drinking Water and Weight Loss Don't roll your eyes! The potion for losing that excess body fat is all around you. It covers two thirds of the planet. If you eat right but still can't get rid of a little fat here and there, you're probably just not drinking enough water.

No need to get defensive. You're actually quite normal! Most people don't drink enough water. Most people are also carrying around a few more kilos than they would be if they did drink enough water. If you can't seem to get that weight off, try drowning your sorrows in nature's magical weight-loss mineral. It works, and here's why:

"What exactly is your 'metabolism' anyway?" People use the word all the time, but ask them what it means and you'll get all kinds of answers. Merriam Webster defines it as, "The process by which a substance is handled in the body." A little vague, but that's really all it means.

There are many forms of metabolism going on in your body right now, but the one everyone is talking about is the metabolism of fat. This is actually something that the liver does when it converts stored fat to energy. The liver


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has other functions, but this is one of its main jobs. Unfortunately, another of the liver's duties is to pick up the slack for the kidneys, which need plenty of water to work properly. If the kidneys are water-deprived, the liver has to do their work along with its own, lowering its total productivity. It then can't metabolise fat as quickly or efficiently as it could when the kidneys were pulling their own weight. If you allow this to happen, not only are you being unfair to your liver, but you're also setting yourself up to store fat.

"I've tried it (water) and I couldn't stand it!" The problem is that, though many decide to increase their water intake, very few stick with it. It's understandable. During the first few days of drinking more water than your body is accustomed to, you're running to the bathroom constantly. This can be very discouraging, and it can certainly interfere with an otherwise normal day at work. It seems that the water is coming out just as fast as it's going in, and many people decide that their new hydration habit is fruitless.

If you stick with it youâ€&#x;ll soon see whatâ€&#x;s really happening – your body is flushing itself of the water it has been storing throughout all those years of being in "survival mode". It takes a while, but this is a beautiful thing happening to you. As you continue to give your body all the water it could ask for, it gets rid of what it doesn't need. It gets rid of the water it was holding onto in your ankles and your hips and thighs, maybe even around your belly. You are excreting much more than you realize. Your body figures it doesn't need to save these stores anymore; it's trusting that the water will keep coming, and if it does, eventually, the flushing (of both the body and the potty) will cease, allowing you to return to a normal life. It's true. This is called the "breakthrough point."

One recent finding, as irresponsible as it may be, is that caffeine increases the body's fatburning potential has many people loading up on coffee and caffeine based diet pills before going to the gym. This finding may


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hold some degree of truth in it, but caffeine is, in essence, a diuretic, and diuretics dehydrate. Caffeine may increase the heart rate, causing a few more calories to be burned, but this is at the expense of the muscles, which need water to function properly. This isn't doing your heart any favours, either. It's already working hard enough during your workout. Never mix caffeine and exercise. In fact, your best bet is to stay away from caffeine all together. It's a big bully that pushes your friend water out of your system.

Water is the best beauty treatment. You've heard this since high school, and it's true. Water will do wonders for your looks! It flushes out impurities in your skin, leaving you with a clear, glowing complexion. It also makes your skin look younger. Skin that is becoming saggy, either due to aging or weight loss, plumps up very nicely when the skin cells are hydrated.

In addition, water improves muscle tone. You can lift weights until you're blue in the face, but if your muscles are suffering from a drought, you won't notice a pleasant difference in your appearance. Muscles that have all the water they need contract more easily, making your workout more effective and you'll look much nicer than if you had flabby muscles under sagging skin.

"Eight glasses a day? Are you kidding?!" It's really not that much. Eight glasses amounts to about 1.9 litres of water. This is okay for the average person, but if you're overweight, you should drink another 0.25 litres for every 11 kilograms of excess weight you carry. You should also up this if you live in a hot climate or exercise very intensely.

This water consumption should be spread out throughout the day. It's not healthy to drink too much water at one time. Try to pick three or four times a day when you can have a big glass of water, and then sip in between. Don't let yourself get thirsty. If you feel thirsty, you're already becoming dehydrated. Drink when you're not thirsty yet.

Don‟t like the taste of water? Drinking other fluids will certainly help hydrate your body, but the extra calories, sugar, additives and whatever else isn‟t what you need. Try a slice of lemon or lime in the glass, or if you really think you hate water, try flavouring water with Vita Quench. Remember that you're going to be consuming a lot of this fluid. It's probably a good idea to stop drinking water a good three hours before you go to bed. I‟m sure you can guess why…


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"How cold should it be?" This is debatable. Most experts lean toward colder water, because the stomach absorbs it more quickly. There is also some evidence that cold water might enhance fat burning.

On the other hand, warmer water is easier to drink in large quantities, and you might drink more of it without even realising it. Do whatever suits you, here. Just drink it!

When you drink all the water you need, you will very quickly notice a decrease in your appetite, possibly even on the first day! If you're serious about becoming leaner and healthier, drinking water is an absolute must. If you're doing everything else right and still not seeing results, this might just be what's missing.

Now for all of you that struggle to drink water we have given you a recipe for the Fat Burning Detox Drink of which you can drink up to two litres per day on any of the programmes. We have also developed a product called Inner Cleanse. This supplement is perfect to help get past the Wednesday hump. Now this is where the analogy of “if you can‟t beat them – trick them” comes in again.

Inner Cleanse Without getting too technical - Inner Cleanse is an all natural product that is taken three times per day for the first ten days of your programme. It can be repeated at any time during your program, or can be introduced at any stage. By simply having this I was able to fool all my hormones naturally into thinking that everything was fine, and because Inner Cleanse helps the liver to remove fat and toxins more effectively and faster the hormones stay relatively normal throughout the detox phase. Remarkably your cravings will diminish, energy levels increase and you generally start to feel better almost immediately.

This was an incredible discovery for me and with the help of this significant product I was able to transform my body shape completely over the course of just seven short months!

You will still see results without Inner Cleanse, but it does make things happen much easier. However, if you are currently breastfeeding – this is not a suitable for you, but we do offer other options. There„s more than one way to skin a cat and Inner Cleanse is just one of the tools we have to offer.


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Absorbing Vitamins, Minerals and Nutrients Now we know that we need to fool the hormones, and have discovered an effective method of doing this. The next thing we need to address is the absorption of vitamins, minerals and nutrients. Remember earlier we talked about the camel and the water? Well I believe the same thing can happen with vitamins, minerals and nutrients. If your body is not digesting food efficiently or the „villi‟ (whose job it is to pick up all the goodness out of your food) is not functioning properly, your body will feel as if it‟s lacking something. Have you ever had a large meal, felt really full but then craved more food shortly after?

There are many theories on why this happens, but mine is that you‟re most likely not absorbing vitamins, minerals, and nutrients properly & the bulk of the food you‟re eating is passing through you with very little nutritional benefit. This leaves your body craving more. There can be many reasons for this occurring, but the most common one that I have found in all of the people that I‟ve worked with is their eating the wrong combinations of food for them or they have food allergies that they weren‟t even aware of.

Now we are not necessarily talking about monstrous lip swelling and hives. Some allergies have little or no symptoms - until you remove them from someone‟s diet and then re-introduce them. When you re-introduce them where there were previously no symptoms –people usually report sore stomachs, skin rashes, joint pain, headaches and failure to lose weight or even unexplained weight gain.

Recognising the foods that cause this is a giant leap forward in weight loss for many people. I personally found that removing a particular type of lettuce from my diet was the catalyst for some great weeks of weight loss. Usually the first thing a serial dieter will reach for is the lettuce. It‟s drummed into us from any early age that salad is good for you.

One cup of lettuce contains only 22 kilojoules (not much at all) that means we can eat as much as we like and still lose weight – right? Think about this: Can a sheep get fat from eating grass? – Yes, a fact farmers depend on! Lettuce can be very difficult for some to digest, and can play havoc on the stomach and digestion & of course this does not help the absorption of vitamins and minerals in your food. Now I‟m not saying you should suddenly stop eating salad! This is only one example of a possible food allergy and there are many other food groups that can affect your ability to lose weight.


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Losing the Weight Now that you understand more about how the body works, let‟s talk about food and the important part it plays in all of this. Food plays a vital role in any successful weight loss plan. Have too little and you get hungry and tired, eat too much and you‟ll struggle to lose weight. If the meals are too bland the plan becomes boring and too hard to stick too.

I have four children and the last thing I want to do at the end of a busy day is cook separate meals for everyone. A successful plan is one that includes real food, the food that you and your family are most likely to eat on a daily basis. The idea here is not to reinvent the wheel – but to make it more effective.

You cannot maintain weight loss by using meal replacement shakes, pre-packaged meals or pills. But you can achieve and maintain healthy weight loss successfully with everyday foods. Doesn‟t it make perfect sense that the foods you eat every day now are the foods you enjoy? So wouldn‟t it also make sense for you to keep eating those types of foods? We can teach you how to keep eating all the foods you like (with a few exceptions) and lose weight at the same time. This makes your weight loss much easier to maintain.

An extremely simple but important tool for you is to keep a daily food diary. It doesn‟t have to be fancy but you should record what you‟ve eaten, when & how you felt at the time or even at the end of the day. Are you tired or full of energy? Do you have a headache or you clearheaded? These are all clues to which foods are working for you & your body & which ones you may need to reduce or eliminate.

To get you started we have included our first recipe book. There are more Healthy Bod Recipe Books available on the Healthy Bod Webstore (www.healthybod.co.nz). The recipes can be used on any of the programmes except the Three Day Boost.

In summary – this is a plan like no other. We have tried to cover every aspect of successful weight loss even right down to education and on-going support. We want you to come away from Healthy Bod a slimmer, happier, healthier more confident person.

Designing these programmes has changed my life dramatically and for the better. Of course people challenge our theories on weight loss all the time but let‟s face it - obesity is an epidemic. We have so many weight control and diet programmes to choose from, this is an industry worth billions of dollars. Ask yourself this – why would those companies making all that money want to cure you of being overweight? Wouldn‟t that put them out of business? Maybe it‟s not a question of what is making us fat, perhaps the question is who is keeping us fat?

After helping thousands of people lose weight I know the Healthy Bob Programmes work.


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How to Get Started on Your Programmes

Remember all drinks count so keep treats, like coffee shop cappuccinos, to a minimum.

Make sure your goal weight is realistic – your age, height and activity levels are all important factors. An ideal weight is a weight that is not only achievable but is maintainable too.

How Do I Access Healthy Bod Customer Support? There are going to be times when you have questions, need motivation or just want someone to talk to about your Healthy Bod Programme. The food plan can be adjusted to suit your own individual needs. Remember to stay in touch with us. That's what we‟re here for.

The Healthy Bod Customer Support is designed that you can stay in touch with us.

Email us (support@healthybod.co.nz) with your questions or comments. You can expect an email back within 48 hours – please remember we are a 9am-5pm Monday to Friday business. Sometimes you may have to wait for that email. This gives you access to a customer support person who can answer simple questions about the programme and help you to make any minor food adjustments.

For some of you, there will come a time when your weight loss may require services beyond what our customer support people can offer, and it's important to recognise this. A Healthy Bod Specialist can step in & help you to understand why you may be having problems such as plateaus, lack of motivation or hunger. Many of these issues can be sorted out very easily.


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Once you have booked an appointment it‟s important to prepare a list of questions you may have for the Healthy Bod Specialist. Ask about things like symptoms/changes you should be watching for, whether it's safe for you to exercise and how much. It is also important for your specialist to know how you are feeling in general – If you‟re tired or hungry at a certain time of the day. The more information you can give them the more they are able to help. This is where your Food diary is invaluable.

The Healthy Bod Specialist appointments are charged at a minimal cost and these can be booked as a one-time appointment or can be booked in bulk appointments. To book an appointment visit www.healthybod.co.nz

Sometimes a phone call and some great motivational advice can make all the difference to getting you back on track & losing weight fast. This is where my story ends and yours begins. Good Luck! -Tracey Baker Healthy Bod Senior Specialist


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Three Day Boost Program Overview The Three Day Boost Program has been designed for use before or after the 14 Day Detox and 12 Week Program to BOOST your weight loss results. For the best results, please follow the program to the letter.

You can use the Three Day Boost Program after a function, binge, event or big night out. Remember the BOOST Options are optional. Consider this program as your „get out of jail free card‟. However, this should only be used once during the 14 Day Detox Program but can also be used again successfully before, during & after the 12 Week Rapid Results Program as many times as you like.

Remember to increase your fluid intake as this will really assist your body to detox and will increase your weight loss results.

Special Notes  All recipes mentioned in the programmes are inserted at the end of the specific program.  Tea can be sweetened with honey if required  Manuka honey is best  If you weigh 100 kg or more please add an extra 15 grams to the meat portions  Miso Soup can be found in sushi shops or the international aisle in supermarkets  Mixed seeds refers to a combination of sunflower, sesame and pumpkin seeds - all of equal portions  Salt and pepper are allowed, in moderation  Sugar should be replaced with „Splenda‟ or an equivalent sweetener  As male and females have different nutritional requirements, males need to eat more than females. In the following plan you will see notes as follows: M 1 whole Orange F 150 gms Orange Simplified, this means that a male needs to eat a whole orange, while a female will eat only 150 grams of an orange. If there is no M or F before the ingredient then the portion size is the same for both.


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Drink Options

   

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Tea or coffee: up to 2 cups daily Herbal Tea: no limit Green Tea: no limit – great for weight loss! Water: minimum 6-8 large glasses per day. If you struggle to drink water try keeping a bottle to drink from wherever you go and refill as necessary. Also you can try adding Vita Quench for flavour. Milk: up to 250 mls daily to drink or use in coffee/shakes etc. Fat Burning Detox Drink: up to 2 litres per day. This counts towards your daily water intake.


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Three Day Boost Programme - Breakfast Options

Option 1 (Boost Option: 1 Serving of Inner Cleanse) M 1 whole Orange or Grape Fruit F 150 gms Orange or Grapefruit M 1 cup Porridge F ½ cup Porridge 1 tbsp Clean and Sculpt ¼ tsp Cinnamon 2 cups Green Tea

Option 2 (Boost Option: Fat Burning Detox Drink – see recipe) 150 gms Fruit – Kiwifruit, Grapefruit, Orange, Strawberries or Raspberries M 150 gms Fat Free Yogurt F 50 gms Fat Free Yogurt 1 tbsp Clean and Sculpt


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Three Day Boost Programme – Morning Tea Options

Option 1 (Boost Option: 1 Cup of Miso Soup) 1 cup Green Tea 1 Detox Date and Apple Muffin (see recipe)

Option 2 (Boost Option: 1 Cup of Miso Soup) Morning Munch (see recipe) This is a great alternative to bought snack bars ¼


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Three Day Boost Programme – Lunch Options

Option 1 (Boost Option: 1 Serving of Inner Cleanse) M 360 gms F 180 gms Metabo Boost Salad (see recipe) M 170 gms F 85 gms Chicken, Fish or Turkey OR M 360 gms F 180 gms Metabo Boost Salad M 40 gms F 20 gms Cheese M 2 size 6 Eggs F 1 size 6 Egg

Option 2 1 Get Up „n‟ Go Smoothie (See recipe)

Option 3 (Boost Option: 1 Serving of Inner Cleanse) 150 gms baked Potato or Kumara ½ cup cooked Silver Beet 85 gms Chicken Breast or Lamb

M add 150 gms Banana


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Three Day Boost Programme – Afternoon Tea Options

Option 1 (Boost Option: Fat Burning Detox Drink) M 240 gms F 120 gms Apple or Orange OR M 200 gms F 100 gms Banana OR M 4 Tbsp Full Fat Yogurt F 2 Tbsp Fat Free Yogurt 1 Tbsp Clean and Sculpt M 240 gms Metabo Boost Fruit Salad F 120 gms Metabo Boost Fruit Salad (see recipe)

Option 2 (Boost Option: 1 Cup of Miso Soup) M 2 F 1 Rice or Corn Thin M 40 gms F 20 gms Light Cottage Cheese M4F2 Slices Tomato (optional)


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Three Day Boost Programme – Dinner Options

Option 1 (Boost Option: 1 Serving of Inner Cleanse) M 200 gms F 100 gms baked White Fish M 1 cup F ½ cup cooked Brown Rice M 200 gms F 100 gms Metabo Boost Salad

Option 2: (Boost Option: 1 Cup of Miso Soup) M 360 gms F 180 gms Metabo Boost Salad M 170 gms F 85 gms Chicken, Fish or Turkey


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Three Day Boost Programme – Dessert Options Option 1:

Option 3:

(Boost Option: 1 Cup of Green Tea)

150 gms Grapefruit or Orange

1 Detox Date and Apple Muffin

1 tsp Splenda or sugar alternative 100 gms Fat Free Yogurt

Option 2: 1 cup Metabo Boost Fruit Salad 1 Tbsp Clean and Sculpt 2 Tbsp Fat Free Yogurt

1 Tbsp Clean and Sculpt


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Three Day Boost Programme – Recipes Metabo Boost Detox Salad M 1 Serve = 2 Cups F 1 Serve = 1 Cup

1 cup shredded Iceberg Lettuce ½ cup Baby Spinach 1 cup finely chopped Vegetables – including Yellow, Green and Red Peppers, Red Onion, Spring Onion, Celery, Radish, Cucumber 2 Tbsp Mixed Seeds (optional)

Directions: Mix chopped ingredients together in a large bowl. Serve.


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Metabo Boost Fruit Salad M 1 Serve = 2 Cups F 1 Serve = 1 Cup

If the fruit is not in season, it may be substituted with any other fruit that may be in season. However, avoid too much banana. ½ cup Apricot

½ cup Kiwifruit

½ cup Berries

½ cup Orange

½ cup Grapefruit

½ cup Pear

½ cup Grapes

½ cup Watermelon

Directions: Mix chopped ingredients together in a large bowl.


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Get Up „n Go Smoothie Makes 1 Serving

M 1 cup F ½ cup Trim Milk M 1 F ½ Banana (peel and leave in freezer overnight) M 1 F ½ Vanilla or Choc Up „n‟ Go 1 Ice Cube

1 tsp Manuka Honey

¼ tsp Coffee (optional)

¼ tsp Cinnamon

1 tbsp Clean and Sculpt

Blend all ingredients, except the cinnamon together in a blender. Pour into a glass and sprinkle the cinnamon over top.

Morning Munch Makes 1 Serving

M 1 F ¼ cup cooked Brown Rice 28 gms Raisins 20 gms Walnuts ¼ tsp Honey 1 Tbsp Mixed Seeds ¼ tsp Cinnamon


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Detox Date and Apple Muffins Makes 6 Medium Sized Muffins 1 Serve = 1 Muffin Remember only one muffin per day 1 fist sized Apple diced

1 cup Self Raising White Flour

1 ¼ tsp Cinnamon

¼ cup Wholemeal Flour

8 Dates chopped

4 Tbsp Clean and Sculpt – can be substituted with 1 tbsp ground Flax Seed Meal

2 Tbsp Golden Syrup 1 tsp Manuka Honey

¼ cup Rolled Oats

3 tbsp Splenda can be substituted with 2 tbsp Honey

¼ cup Trim Milk

1 Egg

Directions: Heat oven to 200° C. In a large bowl combine apple, cinnamon, dates, golden syrup, honey, Splenda and walnuts. Add the egg and mix well. Add in sifted flour, wholemeal flour, Clean and Sculpt and rolled oats. Mix together for 1 – 2 Minutes then add milk and vanilla essence; continue mixing until the mixture is smooth. Spray a muffin tray lightly with cooking spray. Spoon mixture evenly into muffin tray. Bake for 10 – 15 minutes. Cooking times may vary depending on your oven

1 Tbsp Vanilla Essence


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Fat Burning Detox Drink

2 Green Tea Bags 40 ml Aloe Vera juice or aloe 8% drink with pulp 1 tsp Manuka Honey 1 sachet Lime Vita Quench - optional 550 ml water Squeezed juice of a Lime

Directions: Place both Green Tea bags in 250 ml of hot water. Let these brew for at least 10 minutes. Once this has cooled pour green tea into a jug and add Aloe Vera juice, honey and Vita Quench. Add the rest of the water. Shake and start drinking.

You may have this drink on any of the programmes and have up to 2 litres per day. This can be included in your water allocation for the day.


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Three Day Boost Programme – Shopping List (including all Three Day Boost Program recipe ingredients)

From www.healthybod.co.nz  

Clean and Sculpt Inner Cleanse

From your local supermarket: 

Vegetables – including Yellow, Green and Red Peppers, Red Onion, Spring Onion, Celery, Radish, Cucumber, Potatoes/Kumara, Silver Beet, Baby Spinach, Tomatoes, Lettuce

Fruit – including Apricots, Berries, Grapefruit, Oranges, Pears, Grapes,Kiwifruit, Watermelon, Bananas, Apples, Lime

  

Dairy - Trim Milk, Cheese, Cottage Cheese, Yoghurt Up „n Go Breakfast Drink Eggs

 

Mixed Seeds – equal portions of sunflower, sesame and pumpkin seeds Dried Fruit and Nuts – Walnuts, Dates, Raisins

   

Chicken Turkey Fish Lamb

     

Self raising White Flour Wholemeal Flour Porridge Oats Rice/Corn Thins Brown Rice

  

Miso Soup Cinnamon Vanilla Essence

  

Syrup Honey Sugar Alternative

   

Green Tea 40 ml pure Aloe Vera juice or aloe 8% drink with pulp 1 packet Vita Quench (not to be confused with Vita Fresh) Teabags for Fat Burning Detox Drink.


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Frequently Asked Questions Q – I‟m breastfeeding- can I take the Inner Cleanse? A – No we definitely recommend you DON‟T take these whilst breastfeeding. The reason for this is because any products you are putting into your body can be passed to your child through your milk. Inner Cleanse and our other products have been designed to be used by adults only. Q - I don‟t like fish what can I replace this with? A - That‟s fine – not everyone does  Replace the fish options with either the chicken in the same quantity or you can have a small 100 gram serving of red meat OR fat free ham OR two eggs. This replacement should be used twice a week. Q – Do I need to exercise on the programme and how much/often? A - You can achieve weight loss without exercise on our programmes. Any exercise you do may enhance the results that you have but it is completely optional. Please take into account that because your body will be working hard to remove toxins and other harmful products from your system you may not have as much energy or find it a bit harder to exercise than you normally would. Q - I‟ve been on the program for 5 days (or more) now, have followed the plan to the letter and haven‟t really seen much change in my weight. Is this normal or am I doing something wrong? A – Occasionally this happens, especially if you don‟t have a lot of weight to lose in the first place. If you would like you can try decreasing your meat portions by 20 gms per meal and remove potato and kumara from your meals. If you still don‟t see any change after 5 more days please contact us for advice. Q – What dosage of the Inner Cleanse should I be taking? A- We recommend you use 3 – 5 mls of the Inner Cleanse 3 x Daily with each main meal (breakfast, lunch, dinner). You can use 30 mls of any juice to help wash it down. Q – I‟m running out of Inner Cleanse. Do I need to continue using it? A – By the time you‟ve finished the bottle - you should have removed the bulk of your toxins, however If you‟re happy with your results using the Inner Cleanse & wish to lose more weight or want to maintain the weight you have lost there is no reason you cannot continue using it. You can reorder from our web-store: www.healthybod.co.nz Q – I‟m having headaches since starting -Why is this occurring and is it normal? A – If you‟re getting mild headaches on the program then that‟s a good thing as it means your body is removing toxins effectively. If your headaches are severe or increasing in strength we recommend you immediately stop using Inner Cleanse and increase your water intake. Your headaches will most likely be caused by the removal of sugar, energy drinks, caffeine etc from your diet. Q – Do I stick with the same meal option all day (e.g. option 1 for every meal)? A – Definitely not, feel free to alternate your options.


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Q- It says to use Clean and Sculpt but is it ok to take flax oil capsules, LSA or other alternatives? A – No. While on the program we don‟t recommend you take any of the above. The reason we recommend you use the Clean and Sculpt is because it works as a natural scrub to clean out your colon and remove any toxic build-up. It‟s also full of essential vitamins and minerals & most importantly helps to stabilise your blood sugar levels to support steady, rapid weight loss. Q –The recipes in the book don‟t seem to match the food in the eating plan!? A – The recipe book was written after the program and is designed to give people some variety and different ideas for meals. Some of the options in it aren‟t included in your detox program, that‟s okay you can still replace a meal with any of these recipes. Just stick within the portion sizes allocated to you in your plan. Q – I have a real problem drinking water. Do I really need to drink as much as you are saying? A – Yes you do! If you didn‟t already know the human body is 55-78% water depending on your body size and is needed not only to keep your body functioning healthily but assists your detox by helping to flush any emerging toxins from your body. If you‟re a person who has to force yourself to drink water then you may benefit from „vita quench‟ flavour sachets which are sugar-free and loaded with essential vitamins. Add one of these to a 750 ml bottle of water for a great tasting drink. *NOTE* please don‟t make the mistake of buying „vita fresh‟ sachets instead as these are full of sugar.


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www.healthybod.co.nz


Healthy Bod Guide + 3 Day Boost