Some carbohydrates raise the blood sugar more than others. Refined, processed carbohydrates, such as white rice, potato chips, and white flour, are much harder for your body to break down. Complex carbohydrates, such as whole grains, brown rice, and vegetables, cause minimal to moderate increases in your blood sugar. By cutting back on bad carbohydrates, you force your body to use fat reserves for energy which results in a healthier metabolism and balance.

The other source of energy our body uses are proteins and fats. Eaten alone, protein and fat do not raise Insulin levels. In order for your body to store fat, Insulin must be present. Our bodies need protein and good fats (unprocessed) for healthy cells, good skin, strong, lean muscles, concentration, and a stable mood. If you do not “combine” Protein/Fats with Carbohydrates, you will not store fat.
The purpose of Food Combining is to balance and regulate your body at its optimal level. The benefits are a lean body, increased energy, increased concentration, and elevated mood. Food Combining is not a diet. Diets are short-term and restrictive. Food Combining is a healthy way of eating that you can follow the rest of your life. Deciding to make a change in your Lifestyle takes effort, and some getting used to. Once you practice the concepts of Food Combining, break bad habits, and see the results, you will find the principles become second nature. A healthier you will emerge!

Notes and Summary:

*There are two Meal Choices:
1. Protein/Fats and Veggies
2. Carbs and Veggies

*Once your body becomes completely balanced, and you look and feel the way you like, you can start adding Carbohydrates in moderation to your Protein meals.

*ShapeWorks Shakes are meal replacements for either type of meal having both protein and good carbohydrates.

*Nuts are best eaten alone as they contain both protein and carbohydrates.

*Before beginning any change in eating habits, diet, or exercise always consult your physician.

By: Life Coach Nova Reed Copyright © Step Stones For Life 2009 Food Combining

2. Have your ShapeWorks shake in the morning. The soy protein is long lasting and will signal to your body that you have enough nutrients and protein which will reduce your cravings. For added fullness use soy milk in your shakes. You can add fruit to your morning shake.

3. Ideally substitute 2 meals a day with your yummy ShapeWorks Shakes. If you have a meal instead do not have your shake. The shakes are meal replacements only.

4. Your afternoon snack is important. Have a protein or veggie snack. Snacks should be around 100 calories. Good choices are veggies of any kind, string cheese, half a protein bar, slices of turkey or chicken. I like to roll up a couple of turkey slices in lettuce with a little mustard. Yum. I also like soft mozzarella slices with a fresh basil leaf and tomato on top. Super Yum. Your afternoon snack will keep you energized, keep your metabolism going, and help you keep your portions small for dinner.

5. Stay away from white flour, white bread, regular pasta, white rice, sugar, and alcohol. Have whole wheat (make sure by reading labels), durum wheat pasta (De Cecco is really good), and brown rice. Because even good carbohydrates raise your insulin levels which make you absorb fat, when you do have whole grain carbs keep your fat intake low. For example you can have durum wheat pasta with a nonfat organic tomato sauce and veggies sautéed in bullion (no butter or oil). Try to have carbs during the day not at night so you have enough time to burn them off.

6. Have protein and veggies at night. Fish, chicken, steak, turkey, or soy products with a salad and yummy grilled, sautéed, or steamed veggies. It is OK to add a little butter if you do not have carbs! I use a product called Earth Balance rather than butter. It is a soy product that tastes just like sweet butter with no carbs or cholesterol!

7. Drink water all day long!! Often our bodies send “hunger signals” when really we are dehydrated. Being well hydrated helps satiate hunger, flushes toxins from your body, and reduces water weight. Carry a water bottle all day long and get in the habit of sipping on water throughout the day. Drink three big 10 oz. glasses of water with your supplements. Make sure you get at least 64 oz. of water a day.

8. EXERCISE. Get moving at least 30 minutes a day. Make it part of your life. We pay so much attention to taking care of our homes, our cars, our children, our loved ones, while often times putting ourselves on the back burner!! No more. You have made a commitment to yourself with the ShapeWorks Program to take control of your health and your weight, and exercise is your number one priority. Walking is a great start. Every day try to go a little farther and a little faster, until you can jog or hike up hill. Try to incorporate some strength training as well for added muscle building which will increase your metabolism and is great for bone density. Exercising everyday will make it a habit, a routine, an essential part of your life, and a tool for staying young, agile, and sexy! (If you have not been physically active or have any chronic conditions please consult your physician before beginning any exercise routine).

9. Do not eat 2 hours before you go to bed. This is so important! Night time snacking is the biggest downfall for weight loss success, and is largely attributed to emotional eating. Try an alternative instead; Take a hot bath, sip on hot decaffeinated herbal tea, and write down your feelings. Often just releasing your emotions through words is helpful and cathartic while honoring your personal feelings. Start a journal just for you. Learning to recognize and take care of your emotional needs is a key element for weight loss success and maintenance. Snack Defense also helps with night time munchies.

10. Pay attention to your eating patterns and track your progress. Look for patterns of success. The above suggestions are guidelines for your success based on the science of how our bodies respond to protein, fat, and carbohydrates. But remember, every body is unique and responds differently, so pay attention to what works BEST for YOU. For example, I find that my body can only tolerate about 2 whole grain – nonfat meals a week. If I have more than that I start to put on weight. So I generally stick with my shakes in morning/afternoon, and protein and veggies at night. Occasionally I will have whole wheat pasta, or a veggie sandwich on whole wheat bread, or brown rice with veggies for lunch or dinner. I also find the more water I drink, the more I lose weight! Look for YOUR patterns of success so you can get the optimal results for YOUR body!

Remember every morning the reason why you began the ShapeWorks Program. Close your eyes and picture your goal. Create a vision of success. You can do it with ShapeWorks and your ShapeWorks Coach! I believe in you.

Here’s to your health!

Nova Reed, M.A., Life Coach
Step Stones For Life

Buy ShapeWorks Now! Go to www.herbal-nutrition.net/nova

nova@stepstonesforlife.com
949-858-2442
Toll Free: 1-877-484-LIFE

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