CONGRATULATIONS ON TAKING THE FIRST STEP IN CREATING A
NEW LIFE ~ A LIFE MADE POSSIBLE WITH CHOICES!

CHOICES, the Lifestyle Program, is designed to
empower you and help you make healthier choices to:

Curb your appetite
Increase mental acuity
Look and feel your best
Tone your body
Feel more energy
Lose pounds
Lose excess body fat
Reduce stress

There is no real "secret" or magic to any HEALTHY diet or weight loss plan.As much as we would like to think there is a "golden bullet" to swallow, there isn't. Restricting your caloric food intake to 500-700 calories a day to lose unwanted pounds is not a healthy solution. The only thing we lose by following a low caloric diet is valuable bone density, muscle mass, scalp hair, energy and mental acuity - and that is because our bodies will be malnourished.As we mature, bone density, muscle mass and mental acuity are crucial elements in leading independent and vibrant lives. We all are aware of the physical and emotional health risks associated with being overweight: diabetes, heart disease, lethargy, low self-esteem and depression.The good news is that we have a choice in how we lead our lives and we can make those choices healthy ones!

This simply means there are numerous factors that can increase our desire to eat, and depending on what we eat, these factors can also be responsible for triggering unhealthy physical and emotional responses in the body.

Here again is an opportunity to make new CHOICES - and some tips in managing your appetite:

Eat Every 3-4 Hours - We can manage our appetite by making a choice to "eat clean" every three to four hours. No kidding. By eating every few hours, our body does not go into panic or starvation mode, bringing on a hypoglycemic response to binge on sugars or refined carbohydrates to satisfy us. Avoiding processed foods, sugars, high fructose corn syrup and fats is what we mean when we say "eat clean". Our goal is to keep our bodies running smoothly and consistently by eating every 3 to 4 hours.

Do Not Skip Meals - One of the worst things you can do to your body; this is where snacking comes in.There is no such thing as a "snack". The body does not know what a snack is. Everything we eat is a "meal" to our body. It cannot tell the difference between a bag of potato chips or an apple. Both will need to be processed by the body and our food choices will determine if it is to be burned for energy or stored as fat. Skipping meals is not a good choice. ? Keep Caloric Intake To 1500-2000 Calories Per Day Depending upon your age, height and level of activity, your calorie intake needs will vary. Most healthy diets prescribe base caloric intake in the 1500-2000 range.

Drink Plenty of Water - Keeping the body hydrated is one of the most important things you can do.The body is mostly water and it requires water for all of its functions.As dehydration is one of the most common causes of fatigue and lethargy, we recommend drinking 64 fluid ounces (that's one-half gallon or eight full glasses) spread throughout the day, every day. Depending on your activity level and/or environment, that amount may need adjustment).

Keep a Food Diary - Have you ever kept track of what you eat on a daily basis? Most of us are shocked to find out what we eat. By writing in a food diary everyday, you get a clear picture of what your caloric intake is each day.

In addition, managing your appetite means you are connecting the subconscious desire to eat to the conscious mind, which can help control our desire to eat the wrong things. Correlate the times you have intense cravings and eat poorly to what you are feeling emotionally. You will see what food choices you are making and if you are eating because you are angry, jealous, lonely, depressed or stressed. Bringing this kind of information into conscious awareness through writing helps us become aware of our patterns, habits, tri g g e rsand stresses, and with this awareness,we can make changes to improve our lives for the long term.

Stress is a key reason why most of us overeat and eat the wrong things. Our lives are filled with stress. Freeways, finances, family and our jobs are just a few of the reasons that create an ever-increasing amount of stress. It is important to take time-outs during the day, a brief five or ten minutes to clear the brain when you are working at a job or in the home. Even shopping can become stressful.

Believe it or not, eating healthfully is one of the simplest ways - and the best choice we can make - to manage our weight. An easy way to determine what and how we eat is to ask ourselves one question: Will my body burn and use the foods I eat as ENERGY or will it be stored as FAT? Answering that question honestly, then making choices based on your answer is what determines your body's fate.This is where making healthy choices is paramount.

Proteins are the best foods we can eat to help manage our cravings and control our weight. Chicken, turkey, red meat, seafood, eggs, low-fat yogurt, cottage cheese and legumes are at the top of the list. Consuming an adequate daily amount of protein helps manage energy, glucose levels and cravings. Our society is, for the most part, protein deficient.We tend to eat a diet high in processed carbohydrates which are the perfect ingredients for manufacturing and storing of fat.
The goal is to choose to eat a minimum of 60 grams of protein per day.

Most people feel full and content for longer periods of time when eating an adequate amount of protein. Protein is vital for supplying the body with valuable amino acids that are necessary in maintaining health. An average can of tuna fish contains 20 grams of protein and a chicken breast contains 25 grams. It is important to consume moderate amounts of protein at every meal.

A great source of convenient protein these days for people with hectic schedules can be found in low-sugar, low-carbohydrate, low-sodium protein bars and protein shakes. On the other hand, eating too much protein (over 20 grams) at one sitting will simply go to waste. Your body cannot process it and it can result in unwanted bloating and gas.As a general rule, a healthy portion of protein (chicken, beef, turkey, etc.) for each meal is a serving size no larger than your fist.

A major objective in a healthy diet is an adequate amount of antioxidants (found in fruits and vegetables) to help keep the immune system strong and resilient. Again, here is where BODY CHOICEWEIGHT LOSS FORMULA is perfect as it contains high levels of antioxidants from natural sources such as real blueberries, grapes, green tea and other herbs that have a very high ORAC value. ORAC values refer to the Oxygen Radical Absorbance Capacity of a food, as determined by the U.S. Department of Agriculture. By testing the ability of foods and other compounds to subdue oxygen-free radicals, the DOA was able to determine each compound's antioxidant capability.

Fitness experts recommend exercise three to four times per week, ranging from 20 minutes to an hour.The kind of exercise you do is your choice.

Always see your physician before starting any exercise program. There are two different types of exercise: Aerobic (activity) and Resistance (weight-bearing). It is most beneficial if you combine the two. Great exercises that combine both aerobic and resistance training are swimming, yoga, rollerblading and cycling. In addition, you can combine weight and aerobic sessions with 20 minutes of aerobics, running or cycling, followed by 40 minutes of weight lifting.

Here are the benefits of each type:

Aerobic Training - Walking, jogging, dancing, swimming - any exercise
that can raise the body's heart rate is beneficial.

Weight Training Did you know that the human body has an organ that efficiently burns fat? That organ is muscle tissue.Weight training is perhaps the most beneficial of the two types of exercise as it enables us to develop lean muscle mass while toning the body and providing definition in the legs, arms, abdomen, buttocks and thighs. Weight (resistance) training can be done with free weights, weight machines, rubber tubing or any motion/action that requires the body to move with applied resistance. Developing lean muscle tissue not only has cosmetic appeal, but muscle contains the body's most nutrient-rich store of mino acids. When the body experiences any kind of emotional or physical stress, the first place it goes to nourish itself is muscle tissue.A severe burn patient can lose up to three pounds of muscle per day in the healing process.This demonstrates how important adequate protein consumption is with any type of resistance training.

One of the most dangerous things you can do on any kind of weight program is to have a scale in your house. It is not an accurate way of determining your progress. The only thing it does on a daily basis is set you up for expectations each time you step on it - success vs. failure.The absolute best way to determine your progress is by witnessing how your clothes are fitting or by using body fat measuring devices. If you are weight training and building lean muscle tissue, you will be burning fat and your clothing sizes will go down.Your scale might even indicate a slight weight gain because muscle weighs more than fat. Regardless of what our clothes tell us, the scale seems to send people into starvation mode - the wrong direction. If you feel the need to weigh yourself, do it only once a week, then keep the scale in the trunk of your car the rest of the week!

"Seeing is believing". We often forget what we looked like before starting a health program. Most of us are not able to fully embrace the changes we have made or recognize the courage it took to make different choices. That's why the photos say it all! Please allow yourself 8-12 weeks to really see and feel the benefit of all your choices, all your efforts in creating a new you.Your clothing will fit differently; even your hair, skin and fingernails will look and feel different.You will have more energy, strength and your mental alertness will sharpen.You will feel a whole lot better about yourself and your choices - and it will show! GOOD LUCK!!

Please send us your comments,
before and after photos and your stories
as we want to share in your joy and success.
The Body Choice Team
1 866 956 SLIM
(7546)
share@bodychoicenutrition.net

NOTE: Weight gain can be attributed to things other than diet. For this reason, it is most important to see your family physician as weight gain can be a sign of a medical condition in need of treatment. Consult your physician befo re starting any new exercise or diet regimen.

The statements made herein have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose,treat, cure or prevent disease. WARNING: Do not take if pregnant or nursing. For adult use only. If you have a medical condition or are taking medications, consult a health care professional prior to use.This product contains caffeine. Always Ephedra- and Synephrine-free.