A Nu t r itional Approach To Wellness & Weight L o s s

Live Well Coeur d’Alene

Live Well Spokane, Marycliff Hall

401 Front Street, Ste 201

707 West 7th Ave, Ste 170

Coeur d’Alene, ID 83814

Spokane, WA 99204

208.930.4960

509.464.6191

www.livewellcda.com

www.livewellspokane.com

AN OVERVIEW OF THE IDEAL PROTEIN WEIGHT LOSS METHOD

The Ideal Protein weight loss method is a medically designed protocol that results in rapid fat loss while sparing the muscle mass. The program was developed in France 23 years ago by an MD, PhD for Olympic athletes who wanted to lose body fat without the loss of muscle prior to the start of their training season. This protocol is also an excellent treatment for cellulite and has been used in well over a thousand medi-spas and aesthetical clinics in Canada for the last 8 years with great success. The protocol is a 4-phase eating plan that helps stabilize the pancreas and blood sugar levels while burning fat and maintaining muscle and other lean tissue. The plan is for long-term health promotion and weight control, not a “diet” that leaves you with the “Now what?” question after the weight has been lost. The program was introduced into the United States in January of 2008 and Ideal Protein’s FDA approved products are only available through health care professionals and are not sold in stores or over the internet.

QUICK RESULTS Although dieters are warned that the first three days of the sugar withdrawals can be quite tough, the small percentage that experience problems almost always hang in there for amazing results starting on day 4. Most commonly, dieters tell us about: - Improved energy and reduced cravings, usually on the 4th or 5th day - Dramatically improved blood sugar for the sugar-challenged, often within the 1st week - Elated joy and pride early in the program - Maintaining their goal weight, even after extended vacation from the diet

HOW IT WORKS The typical American diet consisting of processed foods - refined sugars and starches such as bread, pasta, potatoes, snacks and sweets, etc., - overworks the pancreas. The pancreas must constantly pump out insulin to take care of all the sugar (or glucose) that makes up these foods. Realize that a slice of bread is nothing but simple sugar. The same is true of potatoes, pasta, white rice and all other processed “white” foods, including breakfast cereals. For example, one slice of bread has 21 grams of carbs, which equals 5 teaspoons of sugar. It is important to understand that the minute carbohydrates are consumed, they are broken down into glucose in the bloodstream, and then whatever is not needed immediately for storage is swooped up by insulin, converted into fat and stored. Since it is the job of pancreas to produce the insulin necessary to remove glucose from the bloodstream (and store it as fat), eating a high-carbohydrate diet causes the pancreas to work overtime and to eventually become worn down and dysfunctional. A dysfunctional pancreas produces excess insulin, resulting in a drastic drop in the blood sugar level (hypoglycemia), thereby leading to cravings of more sugar. More sugar is then consumed and the cycle starts over. Remember, insulin is the fat storage hormone - the hormone that converts the foods you’ve consumed into stored fat. Consequently, an overproduction of insulin leads to excess fat storage. The body gets its fuel or energy from the three macronutrient sources: (1) carbohydrates, (2) protein and (3) fat. The carbohydrate and glycogen energy reserves are used up first, followed by our protein and fat stores. (Glycogen is the form in which glucose is stored in the muscles and liver.)

After approximately three days of the Ideal Protein program, your glycogen reserves are depleted and your body begins to naturally burn your fat cells for energy. This results in your body producing ketonic bodies (ketones) that are a natural appetite suppressant thus preventing cravings after the first few days and providing you with energy.You will start losing weight - fat - as soon as fat becomes your first source of energy. You will then burn the fat while nourishing the muscle with high-quality, highly-absorbable Ideal Protein foods containing the 9 essential amino acids that you consume througout the day. Muscle in the engine that burns calories every minute of every day and by supplying your diet with these essential proteins, you ensure that your muscle is not used significantly for energy. During this time you will also reset your pancreas by giving it a much-needed rest. A properly functioning pancreas is the key to avoiding filling up your fat reserves once you have completed the weight loss period and you return to more normal eating. It is well known that there are certain foods, as well as certain bad eating habits, that cause weight gain and there are other foods and eating habits that prevent weight loss. Live Well, using the Ideal Protein treatment plan, will guide you and support you in your goal to lose fat safely by helping you understand the difference between “eating a balanced diet” and “eating for weight loss.” And, most importantly, upon reaching the final stage, you will also have learned to use the right combinations of foods within each meal to maintain your weight loss permanently.

OUR RESULTS ARE PREDICTABLE AND REPEATABLE Most popular weight loss programs advertise with testimonials and striking “before and after pictures”. Invariably these are followed by a disclaimer that states “these results are not typical”. Our clients will lose between 3 to 7 pounds per week (women typically losing 3 to 5 pounds and men 5 to 7 pounds).

WHY IDEAL PROTEIN IS SO SUCCESSFUL Any hypo-caloric diet will result in weight loss and most popular programs base their protocols on a “balanced diet”. If we take the standard USDA recommendations of approximately 60% of calories derived from “good carbohydrates”, 25% from protein and 15% from “healthy fats” and cut the amounts in half (keeping the ratio of macronutrients the same), we will have a “balanced diet” with one-half the calories... and people will lose weight. But there are a few problems with this seemingly logical approach. First, if we continue to replenish some of the glycogen stores every day our fat-burning will stop until that the glycogen has been depleted. This will lead to an erratic, much slower weight loss. Second, and more importantly, decreasing the minimal daily requirements of protein will lead to muscle loss. As blood glucose drops (from the hypo-caloric intake) the body will burn fat but will also break down muscle via gluconeogenesis as a way to maintain proper glucose homeostasis. As we lose muscle our metabolism slows. The heart is a muscle and losing some of its mass is not a good thing (remember the Phen-Fen diet?). Now when these folks have achieved their goal weight, what is the predictable result? They go back to eating “normal size” meals but their metabolism is slower and they regain the weight, often times ending up heavier than when they started the diet. Our protocol takes a different track - for a relatively short time we will use an “unbalanced diet”. We keep the minimum daily protein requirement the same (roughly 1/2 gram of protein per pound of lean body weight) and build the diet around this. Understand, this is not a “high protein diet”. We give only the minimum and we do this to spare the muscle. Loss of muscle is unacceptable to us during a diet. Next, if we want to lose fat it is logical that we would eliminate most fats from the diet (but giving ample amounts of essential fatty acids). Now we are left with carbohydrates. Because we do not want to replace glycogen stores, we keep these at a bare minimum, approximately 20 grams per day. This forces the body to stay in the “fat-burning mode” 24 hours a day and is therefore called a “ketogenic diet”. Our dieters will consume four cups of non-starchy vegetables and 2 green salads daily. This will provide fiber to prevent constipation and they will be given a multi-vitamin, calcium, magnesium, potassium and sea salt to ensure proper electrolyte balance. We only provide what they would normally be getting from food groups that we are temporarily taking away (i.e. dairy, fruits and grains). Ideal Protein has also developed an “Alternative Protocol” which is suitable for Type I diabetics. This program is similar to the ketogenic diet except that we give a dairy, fruit and grain serving every day to prevent the patient from going into a state of ketosis. Because Type I Diabetics do not produce insulin, a risk of ketoacidosis exists and these patients should never be placed on a ketogenic diet. They will still experience just about the same rate of weight loss while sparing the muscle as the ketogenic dieters and will usually find they can substantially decrease their insulin requirements.

IS EXERCISE NECESSARY? This protocol is a low caloric diet, yet the interesting thing is that your body is actually getting more calories than it was prior to starting our protocol. Why? Because you are burning your stored fat.You are getting about 900 Kcals per day from the foods you are eating (on Phase 1) but if you lose 4 lbs per week, that means you’re actually consuming 2900 Kcals per day. Understand our bodies must make the necessary enzymes to fully burn the ketonic bodies that are produced from fat metabolism (beta oxidation) and it takes about two weeks for this to happen. During the first 3 weeks, your body is getting the necessary “enzymatic machinery” in place so it can use 100% of the ketonic bodies

(for cellular fuel) your body is producing from burning the fat. In the first couple of weeks, it cannot use all of them and you breath them out (acetone breath), “pee them out” (ketostix turn purple when you dip them in your urine) or you excrete excess ketones in your feces. If your blood sugar gets too low during this time period, the proteins we supply and the muscle you have can undergo gluconeogenesis and glucose can be produced. If you increase the glucose demand (i.e. exercise vigorously during these first 3 weeks) you will increase gluconeogensis markedly. This can result in muscle loss - something you must avoid when losing weight. The key is to perform the right kind of exercise and strength training. Here’s the beauty of the program: During this period...you literally are “peeing out calories” without the need for heavy cardiovascular activity.You will lose the same amount of weight, but will not risk losing muscle. This is not about calories in, calories out - it’s about hormones and metabolism. They were fighting a hormone (Insulin) before and you can’t exercise your way out of that because the hormone always wins. If you are currently on a strength training program or are interested in starting one, our Live Well staff can work with your personal trainer and suggest some excellent low-impact strength training exercises. .

SYNDROME X: INSULIN RESISTANCE AND HYPERINSULINEMIA Syndrome X, arguably the “epidemic of the century”, is the name given to a general disorder characterized by four hallmark symptoms: central obesity, hypertension, hyperlipidemia and hyperglycemia. The Weight Protocol plan, using Ideal Protein, aims at prevention and a solution for Syndrome X, also called “metabolic syndrome”. To qualify as part of this epidemic that is steamrolling North America, adults or children need only suffer from 2 of the 4 components of the metabolic syndrome: 1. Obesity 2. Blood sugar issues (diabetes) 3. Cholestrol problems 4. High blood pressure We believe Syndrome X is a problem caused by food (too many carbohydrates, i.e. sugar) and the treatment is food. By changing their diet, people are immediately decreasing their insulin levels and many of their symptoms quickly improve. Moreover, by keeping insulin levels low, cells are able to regain their sensitivity to insulin and the pancreas’ production of insulin returns to normal. This has been confirmed by hundreds of before and after fasting insulin levels in patients seen in clinics that have adopted the Ideal Protein protocol. There are many misconceptions about protein-based diets and “ketosis”. Ketosis is a normal metabolic function like glycogenolysis, gluconeogenesis, or glycolosis and is totally safe as opposed to the pathological condition of ketoacidosis.

WHAT WILL I BE EATING? Though you will be eating plenty of fresh vegetables and lean meat, the centerpiece of this protocol is a menu of protein based foods the client will consume during the weight loss phases of the program. These Ideal Protein packets are high biological value proteins, containing all nine essential amino acids and are derived from non-GMO sources. Ideal Protein employs five different proteins: whey isolates, soy isolates, whole milk protein, albumin, and hydrolyzed collagen. This gives the client many options and is designed so folks with sensitivities to dairy, soy, or folks who are vegetarians may participate in the program. The products are delicious and we currently have over 35 different products in our offices, including shakes, juices, bars,

soups, chili, pancakes, oatmeal, stew and many others. These are foods that are very satisfying - providing hot and cold foods, different textures and sweet, salty and crunchy snacks. The client will use these products to build complete meals, adding vegetables and salads. Each sealed packet ensures full potency and contains about 18 to 20 grams of protein with very little to no fat or sugar. These are easy to prepare and can be incorporated into a busy lifestyle very nicely.

SUPPLEMENTATION Supplementation is crucial to your success since you will be missing out on some important fats and other nutrients during this weight loss period. The plan is designed to work with Ideal Protein’s high-quality nutritional supplements, a unique combination that guarantees safe and healthy fat loss. These supplements are designed to ensure a nutritionally comprehensive weight loss program.

THE FOUR PHASES The plan allows you to lose fat with minimal effort compared to most other diets that require buying all sorts of different foods and ingredients and following complicated recipes. It’s the simplicity and effectiveness of this approach that keep people excited during the weight loss phase of the program. With the convenience of Ideal Protein’s instant packets, you have the option of keeping it very simple - or getting as creative as you like. Recipes are available in our offices or online via our website. Phase 1: You start out using a packet as basis for 3 or your 4 meals each day and follow this until you’ve reached 90% of your weight loss. Phase 2: Your reduce the protein packets to 2 per day, add fish or meat protein to your lunch, and continue the Ideal Protein plan until you’ve reached 100% of your weight loss goal. Phase 3: For weight loss stabilization, you will re-introduce moderate amounts of fats and carbs to your diet for 14 days.You only have 1 packet per day in addition to other regular meals. Phase 4: You continue to eat a healthy diet. By this time, you have learned to eat by choosing healthy foods and the right combination of foods.

FOODS ALLOWED ON PHASES 1-4 Lean Cuts of Meat Beef: tenderloin, rib eye, back steak, flank steak, rump-steak, roast beef, tournedos steak, extra lean ground beef, neck, shoulder of beef, shank, filet mignon Veal: cutlet, tenderloin, shank, inside round steak, breast, shoulder, rib Pork: tenderloin, cooked ham Skinless Lean Poultry: chicken, guinea fowl, turkey Lean Variety Meats: heart, liver, sweetbreads, kidney, tripe, tongue, rabbit Lean Fish Fish: catfish, pike, cod, plaice, hake, conger, bream, haddock, smelt, halibut, gudgeon, ling, pollock, dab, burbot, sea bass, whiting, red hake, cod, perch, salmon (1 x week), skate, rockfish, shark, gurnard, dogfish, John Dory, walleye, sole, cunner, tuna (except red tuna), trout, turbot.

Seafood: oysters, hard-shell clams, soft-shell clams, surf clams, crab, lobster tail, Mediterranean prawns, scampi, lobster, mussels, cockle, squid, cuttlefish, periwinkle, whelk, scallops, shrimp Vegetables Lettuce, radishes, green beans, white and red cabbage, cauliflower, broccoli, tomatoes, leek, endive, spinach, Swiss chard, zucchini, green pepper, eggplant, fennel, cardoon, celeriac, mushrooms, asparagus, sorrel, cucumber.

FOODS NOT ALLOWED ON PHASES 1-4 •

No pasta, breads, or rice

•

No rooted vegetables of any kind - beets, carrots, potatoes...

•

No sweat peas, legumes, or corn

•

No fruit - as much as we love fruit, during the weight loss phase, the sugar in fruit will significantly slow fat burn due to insulin spikes

•

No cheese & other dairy - 1 oz. of milk in coffee or tea only

•

No nuts - nuts are an excellent food source, however during the weight loss, the concentrated calories will only slow the fat burn

•

No sodas - regular or diet

•

No alcohol - for the duration of your weight loss, alcohol isn’t allowed. If you can’t go without a drink, this program isn’t for you.

IDEAL PROTEIN FOODS The Ideal Protein line of products is what makes this weight-loss method so successful. All products contain a unique formulation of superior-quality ingredients. That means you’ll enjoy an unparalleled variety of flavors and textures that incorporate five different sources of protein. Since product quality is always their top priority, the products are made in their ISO 9001 certified laboratories in accordance with Health Canada’s pharmaceutical and food standards. Because of the high content of the eight essential amino acids contained in the Ideal Protein products (i.e. high scores on the chemical index) their products provide proteins with an unprecedented high biological value. Ideal Protein’s unmatched variety of instant, easy-to-prepare and ready-to-serve products are skilfully developed to ensure a perfect dietary and nutritional balance. Snacks Drinks

Breakfast

Entrees

Cappuccino Chocolate Vanilla Wild Berry Yogurt Peach Mango Pineapple Banana Pina Colada Pink Lemonade Cranberry & Pomegranate

Chocolate Pancake Orange Pancake Plain Crepe Maple Oatmeal Crispy Cereal Herb & Cheese Omelet

Chicken Soup Mushroom Soup Leek Soup Vegetable Chili Hearty Stew Bolognaise Spaghetti

BBQ Puffs Cream & Onion Puffs Chocolate Puffs Vanilla Pudding Chocolate Pudding Butterscotch Pudding Lemon Pudding Banana Pudding Raspberry Jello Vanilla Peanut Bars Caramel Nut Bars Raspberry Crunch Bars Lemon Poppyseed Bars Chocolate Banana Bars BBQ Soy Nuts Garlic & Onion Soy Nuts Salt & Vinegar Ridges

PHASE 1: To be followed until 90% of your weight-loss goal is achieved. BREAKFAST

LUNCH

DINNER

BEDTIME SNACK

COMPULSORY DAILY ADDITIONS

1 Ideal Protein Envelope

1 Ideal Protein Envelope

7 oz of fish or seafood OR 5oz of beef, poultry, pork or veal

1 Ideal Protein Envelope a half hour before bedtime

1 teaspoon of sea salt

Optional: Coffee/Tea with 1 oz of skim milk

2 cups of select vegetables and unlimited lettuce

(sweetener permitted)

2 cups of select vegetables and unlimited lettuce

64 oz of water (min.) 1-2 teaspoons of olive oil or grape seed extract oil Weight Protocol Supplements: 2 Natura Multi-Vita (with food) 4 Natura Cal-Mag 1 Natura Potassium-Calcium (with food)

Suggested Dinner Protein • Fish: Anchovy, Bass, Catfish, Cod, Grouper, Haddock, Halibut, Hake, Mahi Mahi, Monk Fish, Pike, Perch, Red Snapper, Redfish, Sea Bass, Shark, Smelt, Sole, Sword Fish, Tilapia, Tuna (Red Tuna-1 x per week) Trout, Turbot, Whiting, Walleye, Wild Salmon (1 x per week) • Seafood: Crab, Crawfish, Clams, Lobster, Mussels, Oysters, Shrimp, Scampi, Scallops (4 large), Squid • Beef: Flank Steak, (extra-lean) Ground Beef, Rump Steak, Roast, Sirloin, Rounds, Tournedos, Tenderloin • Veal: Breast, Cutlet, Inside Round Steak, Rib, Shank, Shoulder, Tenderloin • Poultry: Skinless Chicken, Fowl, Quails, Turkey, (2) Whole Eggs, Wild Birds • Pork: Fat-Free Cooked Ham, Pork Tenderloin • Other: Bison, Deer, Elk, Frog’s Legs, Kidney, Liver, Ostrich, Rabbit Note: No frying or breading permitted.

Vegetables • Any of the following: Asparagus, Arugula, Broccoli, Bean Sprouts, Cauliflower, Cabbage (red, pak choi, bok choy), Celery, Celeriac, Chicory, Collards, Cress, Cucumbers, Dill Pickles, Endive, Fennel, Field Salad, Green Onions, Green Bell Peppers, Kale, Kohlrabi, Leeks, Mushrooms, Okra, Onions (raw only), Hot Peppers, Radicchio, Radish, Rhubarb, Sauerkraut, Soya, Sorrel, Spinach, Swede, Swiss Chard, Turnip, Watercress, Zucchini • Twice a week: Brussels Sprouts, Green Beans, Eggplant, Palm Hearts, Bell Peppers (all colors other then green) Rutabaga, Snow Peas, Tomatoes • Not permitted: Artichoke, Avocado, Beets, Carrots, Chick Peas, Corn, Parsnips, Peas, Potatoes, Pumpkin, Sweet Corn,Yellow Squash,Yams

Seasonings Apple Cider Vinegar, Fine Herbs, Garlic, Ginger, Lemon, Lemon Grass, Hot Mustard, Hot Sauce, Soy Sauce, Spices (MSG Free/No Carbs), Tamari Sauce, White Vinegar- No balsamic or red wine vinegar.

Important Consult with your coach regarding allowed foods during Phase 1. Depending on your goals, some of the higher carb options may be restricted and only one of the following Ideal Protein envelopes may be permitted each day: Bars, Cakes, Soy Puffs, Chili, Oatmeal, Pancakes, Soy Nuts, Muffins, Hearty Beef Stew, Spaghetti