message from the doctor - vitamedica · perfect recipe for overweight and obesity that is so...

as a practicing physician for nearly three decades, i’ve seen somany patients attempt numerous diets over the years, only tostruggle with their weight and the ill health and frustration itcauses.

i knew it was time for a paradigm shift – a new way of thinkingabout weight management. For nearly a decade, i’ve beenresearching and developing a diet and exercise plan to addressobesity through an entirely new approach – by modifying thegut microbiome, the collection of microbial species found in thehuman digestive tract.

Multiple studies have established a solid link between the gutmicrobiome and obesity. the Human Microbiome Project, funded bythe national institutes of Health (niH), has helped to bring thesestudies to the forefront and demonstrate that this diverse internalecosystem can exert a powerful influence on a person’s weight.Most important, it has been discovered that the microbiome ofoverweight people differs from that of lean individuals.

evidence has been growing that the typical modern diet, with its heavy emphasis on refined fast foods, isunhealthy for multiple reasons, but most important because it causes changes in the bacterial populationsin our gut. add in the widespread use of antibiotics that further alters our microbiome and you have theperfect recipe for overweight and obesity that is so prevalent in our society.

i’m convinced that restoring the health of your microbiome is the key to weight loss that we’ve been missing.Based on this concept, i developed VitaMedica’s LeanBiotics® Healthy Weight Loss Plan.

the LeanBiotics® Healthy Weight Loss Plan modifies your microbiome in three important ways, so that it more closely resembles that of healthy, lean people. you’ll begin by taking the LeanBiotics®

nutraceuticals including cleanse, Probiotic and LeanMeal Rs. these products will kick-start the process ofrestoring balance to your microbiome. second, you’ll make some essential changes to your diet –avoiding foods that can harm your microbiome and switching to high-quality foods that maintain the growthof your “lean” bacteria. Last, you’ll introduce some special foods and exercise that further boost the healthof your microbiome.

if you’re willing to make the commitment, you will be rewarded not simply with a lean body but also a healthyone – on the inside and out. i’m excited to be your guide into this uncharted territory. are you ready to bea LeanBiotics® gastronaut™ and modify your microbiome? Let’s get started!

Sincerely,

David H. Rahm, M.D.Founder & Medical Director, VitaMedica

MESSAGE FROM THE DOCTOR

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LeanBiotics® HeaLtHy WeigHt Loss PLan

Welcome & What to expect . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 4

LeanBiotics® – a Healthy Way of eating . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 5

LeanBiotics® Healthy Weight Loss Plan . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 6

getting started . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 7-8

step 1: cleanse your Microbiome . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 9-10

step 2: Replenish your Microbiome . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 11-12

step 3: nourish your Microbiome . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 13-17

step 4: Boost your Microbiome . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 18-19

Putting it all together . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 20

7 tips for success . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 21-22

LeanBiotics® cleanse . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 24

LeanBiotics® Probiotic . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 25

LeanBiotics® LeanMeal Rs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 26

top Fiber sources . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 27

top Protein sources . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 28

top Prebiotic Fiber sources . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 29

information/Website Links . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0-31

CONTENTS


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LeanBiotics®, a patent-pending weight loss program, is about making long-term healthy changes to yourdiet, adding in physical exercise to boost your efforts and supplementing with LeanBiotics® probiotic-basednutraceuticals to balance your gut microbiome.

What can you expect from the LeanBiotics® Healthy Weight Loss Plan? along with feeling healthier andhaving more energy, LeanBiotics® can help you:

• Restore Balance

• Feel Lighter

• Be Less Bloated

• increase Lean Muscle Mass

• Maintain Regularity

• Feel Full Faster

• Reduce cravings

WELCOME!

4

Are you tired of weight loss gimmicks and want to shed pounds in a healthy way?Then the LeanBiotics® Healthy Weight Loss Plan is designed for you!


“The LeanBiotics®

Healthy Weight LossPlan modifies yourmicrobiome so that

it more closelyresembles that

of healthy,lean people.”

With this healthy eating guide you’ll consume more vegetables, fruits, whole grains, low-fat or non-fat dairy,seafood, legumes and nuts. you’ll also learn how to replace red meat and processed meats, refined grains,and sugar-sweetened foods and drinks with healthier options.

1. Focus on Quality. the quality of the foods that you eat is far more important than the quantity. Foods that provide quality carbohydrates, quality proteins and quality fats promote the growth of leanbacteria in your gut microbiome and will improve your health as you lose weight.

2. Fiber & Lean Protein for Satiety. LeanBiotics® incorporates high fiber and lean protein foods tocreate a sense of satiety, or fullness, which curbs your appetite so you’re less tempted to reach forunhealthy mid-meal snacks. Fiber also helps stabilize your blood sugar levels so you feel energizedthroughout the day.

3. Visual Cues for Portion Control. instead of counting calories ortracking points, LeanBiotics® gets you thinking about your diet in terms of color,variety, and freshness. By visually allocating 2/3 of your plate to quality carbsand 1/3 to quality protein, controlling portion size becomes less importantbecause a plate loaded with veggies is inherently nutrient-dense and low-calorie.

4. Making Better Choices. nourishing your gut microbiome andnourishing your body go hand in hand. LeanBiotics® is not about deprivingyourself; it’s about making better choices. the same diet that is good for thebacteria in your digestive tract is also optimal for your overall health.

“As a rule of thumb,weight loss is

generally 75% dietand 25% exercise.

People see thebiggest short-term

results whenthey eat smart.”

LEANBIOTICS® — A HEALTHY WAY OF EATING

The primary goal of the LeanBiotics® Healthy Weight Loss Plan is to restorethe health of your gut microbiome and promote the growth of “lean” bacteria. The best way to accomplish this is making healthy food choices.


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STEP 1. CLEANSE YOUR MICROBIOMEto start you off on the right foot, you’ll begin making key changes in your diet to cleanse the gut. you’lllimit or remove foods “obese” bacteria thrive upon as well as foods that promote allergies, and eliminate chemicalsthat are toxic to your body. take LeanBiotics® cleanse supplement for 14 days to support your efforts.

STEP 2. REPLENISH YOUR MICROBIOMEat the same time, you’ll introduce foods that naturally contain probiotics to ensure a healthy, balanced and self-sustaining microbiome. Use LeanBiotics® Probiotic to replenish the number and diversity of “lean” beneficialbacteria in your gut microbiome.

STEP 3. NOURISH YOUR MICROBIOMEyou’ll nourish the lean bacteria in your microbiome with the high qualitycarbohydrates, proteins and fats they need to flourish. Replace one meal aday with LeanBiotics® LeanMeal Rs to reduce your caloric intake andpromote a healthy weight.

STEP 4. BOOST YOUR MICROBIOMEWhile making these important changes to your eating habits, you’ll also aim forincreasing your physical activity with exercises like walking, lifting weights orplaying sports to 3 to 5 times a week. Daily exercise not only improves yoursuccess and promotes a lean body but boosts your gut microbiome in the process.

“Restoring thehealth of your

microbiomeis the key

to weight lossthat we’ve been

missing.”

LEANBIOTICS® HEALTHY WEIGHT LOSS PLAN

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The LeanBiotics® Healthy Weight Loss Plan uses a four-pronged approach toestablish and maintain a healthy, balanced gut microbiome for sustainable weight loss.


Here are 7 tips before you embark on the LeanBiotics® Healthy Weight Loss Plan to help set yourself up forsuccess. as always, check with your doctor before beginning any weight loss plan.

1. Track Your WeightWeigh yourself first thing in the morning and check your weight once a week on the same scale, at the sametime of day, wearing the same type of clothing.

2. Measure Your % Body Fatyour body is made up of fat and lean muscle mass, and women naturally have more body fat than men. ahealthy range for women is 19%–22% and 15%–18% for men. Many home digital scales estimate percentbody fat. if you belong to a gym or athletic club, ask a trainer to measure your body fat using a hand-helddevice. take this measurement once a month, at the same time, wearing the same type of clothing.

3. Determine Your Body Mass Index (BMI)Body Mass index, or BMi, is based on height and weight. Unlike percent bodyfat, BMi can give you a general idea of your risk for weight-related disease, butdoes not take into account how much of your weight is muscle and how much isfat. a BMi of 18.5–24.9 is considered normal; 25.0–29.9 is overweight; andanything above 30 is considered obese. you can easily calculate your BMi onlineor by downloading a BMi app. Do this twice: at the start and at the end of the plan.

“Rather thanfocus on a number,

look at howmuch better your

clothes are fitting!”

GETTING STARTED

7

It’s hard to know where you’re going without knowing where you are right now.Establishing benchmarks from the get-go helps you track your progress and makeadjustments along the way.


4. Take Measurements & Photosthe number on the scale is not the ultimate definer of success. When you’re eating better and exercising you’reslimming down and building lean muscle mass, which is heavier than fat. taking your measurements andbefore/after photos is a much better way to track your progress. Key measurements include your waist, hips,thighs and chest. take a selfie or get someone to take a photo of you in form-fitting clothing. take a front, sideand a back view once at the start of the plan, and again at the end.

5. Determine Your Daily Caloric Needsthe LeanBiotics® Healthy Weight Loss Plan is not based on counting calories. the emphasis is on eatingnutrient-dense, high-quality foods. However, it is helpful to know how many calories your body needs to loseweight or to maintain a healthy weight. Known as total energy expenditure (tee), this number is based on yoursex, age, basal metabolic rate (number of calories needed for basic bodily functions) and your physical activitylevels. Determine your daily caloric needs here.

6. Set Reasonable Goalsit is important to set realistic goals for yourself. if it has taken 10 years togain an extra 15 or 20 pounds, then it’s going to take more than 2 weeks tosafely lose the weight. setting a reasonable goal (1 to 2 pounds a week) willmake you more successful in the long run. Break this goal down into weeksand days and identify the steps you need to take to reach your weight goal.

7. Track Your Progressstudies show that dieters who use mobile apps lose more weight than thosewho don’t, and keep it off for at least a year. the good news is that a widevariety of apps are available to track food and nutrient intake, along withphysical activity levels. Popular apps include calorie count, FitDay, sparkPeople, and MyFoodDiary.

Now that you have the best tips for success, let’s get started!

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“SMART goals workbest because they

are: Specific, Measurable,

Attainable, Relevant,and Time-Bound.”

the composition of microbes in your digestive tract is directly linked to your weight. there are two key reasons:

1. certain types of “obese” bacteria called Firmicutes both extract more calories from food, which is then storedas fat, and trigger your cravings for high-fat and sugary foods.

2. an overpopulation of Firmicutes crowds out your microbiome like weeds in a garden so that health-promoting “lean” bacteria called Bacteriodetes have less opportunity to flourish.

the cleanse portion of the LeanBiotics® Healthy Weight Loss Plan is all aboutremoving the unhealthful foods from your diet that feed obese bacteria andnegatively impact your microbiome.

your body’s natural method of cleansing is to “move things along” via the majorroute of elimination through the colon. taking LeanBiotics® cleanse during thefirst two weeks of the plan will gently facilitate cleansing and support healthydigestive function.

“When it comesto the bestbacteria for

weight loss, thinkB for beneficialand F for fat.”

STEP 1: CLEANSE YOUR MICROBIOME

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The goal of healthy cleansing is to reduce the number of “obese” bacteria in your gutby eliminating from your diet the foods they thrive upon, along with allergens andother toxins.


Trash the Trashsteer clear as much as possible from junk foods and obvious dietary toxins like sodium, sugar and alcohol, andavoid foods that are highly processed. added sugars, refined carbs and saturated fats are hidden in mostpackaged foods. But even the less obvious suspects like condiments, sauces, canned foods and salad dressingscan be shockingly high in sugar, fat and sodium.

Unfortunately, many of our favorite foods – sweetened beverages, snacks and desserts – are the very foodsbad bacteria thrive upon. But once you’ve rebalanced your gut microbiome, you can treat yourself occasionally,as long as you do so in moderation.

Here are some examples of common problematic foods to limit or cut out altogether:

Think of Water as a Food GroupWater helps flush our systems of waste products and toxins, yet many people go through life dehydrated —which explains the epidemic of chronic constipation, headaches, tiredness and low-energy levels. it’s commonto mistake thirst for hunger, so staying well-hydrated will also help you make healthier food choices.studies have also shown that drinking a glass of water prior to a meal is an effective appetite control method.

Benefits of Cleansingafter doing a cleanse, you’ll likely have more energy, clearer skin, bowel regularity and improved digestion.Many people often remark that they feel more focused and better able to concentrate after a cleanse. Hereare some other health benefits you may experience from cleansing:

• By giving your body a break from unhealthy foods and chemicals, you reduce your reliance upon highlyaddictive foods. this will allow you to more easily achieve and maintain a healthier weight.

• By modifying your diet, the microbiota in your digestive tract will favor a more “lean” versus “obese”type of bacteria.

• By removing chemicals such as artificial sweeteners, your body will be better able to manage bloodsugar levels.

• By eliminating foods that are not health-promoting, you will become more aware of your eating.

Cleansing is ideal after a period of not so clean eating such as after the holidays. A good rule of thumb is to cleanse once or twice a year, ideally in the spring and fall.

Added Sugars & Refined Carbssweetened drinks

White bread & bagelscookies & baked goodscandy & chocolate bars

condiments

Saturated Fats & Processed MeatsFull-fat milk & dairy

Bacon, salami, bolognaFast foods Red meat

Fried foods

Processed & Packaged Foods Prepared/frozen meals

White rice & pastacrackers & chips

canned soupsBreakfast cereal

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in step 2 of the LeanBiotics® Healthy Weight Loss Plan you’ll focus on increasing the number and diversity ofgood bacteria to keep things balanced and in your favor.

During this step, you will take LeanBiotics® Probiotic to replenish the beneficial, lean bacteria thriving in yourdigestive tract. in addition, you will introduce foods that naturally contain probiotics to ensure a healthy,balanced and self-sustaining microbiome.

each serving of LeanBiotics® Probiotic provides 12 billion live bacteria using our patented time-releasedBio-tract® Delivery technology that protects the delicate microbes from stomach acid to guarantee theyarrive at your intestines intact. this ensures they are able to take root and proliferate.

Moreover, the specific probiotic strains included in each dose have helped dieters in studies to reduceabdominal fat and lose more weight than those not taking probiotics.

in addition to LeanBiotics® Probiotic supplement, here are some of the bestprobiotic-rich foods to keep you slim and trim:

Yogurtstudies have shown that regular consumption of yogurt may help preventweight gain, and this may be linked to the probiotic bacteria it provides. However, some yogurts are heat-treated after fermentation which kills thebeneficial bacteria. so when purchasing, look for the “Live & active cultures”seal which ensures that refrigerated yogurt contains at least 100 millioncultures per gram at time of manufacture.

“Read labelscarefully.

Yogurts are a sourceof probiotics butmany brands are

high in sugar.”

STEP 2: REPLENISH YOUR MICROBIOME

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The ideal way to replenish your microbiome with beneficial “lean” bacteria is to addthe microflora directly to your GI tract through a whole-food, plant-based diet andnutritional supplements.


KefirLike yogurt, kefir is a fermented milk product found in the dairy section. But unlike yogurt, kefir is started with a yeast/bacterial blend that producesa drink with a consistency of thin yogurt and a taste that is sour, carbonated and slightly alcoholic. think of it as a creamy, probiotic, yogurt-like smoothie. a one cup serving of Lifeways low-fat plain kefir provides 2.5to 4 billion live and active cultures with just 110 calories.

Misoyou’re probably familiar with miso soup, which is made by adding miso pasteto broth and mixing with wakame (a sea vegetable) and onion. With increasedinterest in international foods, prepared miso is now available in mostsupermarkets. Miso can be added to vegetables and meats to aid in picklingand is used to flavor dishes.

Pickled & Fermented VegetablesLactic acid is a natural preservative that inhibits the kind of bacteria that spoils food. Pickling, also referredto as lacto-fermentation, converts the starches and sugars in vegetables and fruits to lactic acid by lactic-acid-producing bacteria. Pickling has been around for hundreds of years and was originally developed inmany cultures as a way to preserve food without refrigeration. Pickled beets, sauerkraut, pickles (pickledcucumbers) and kimchi (Korean pickled cabbage) are some widely available examples.

KombuchaKombucha is a slightly effervescent beverage made from the fermentation of black and/or green sweetenedtea, using a combination of bacteria and yeast. although a good source of probiotics, kombucha can besomewhat of an acquired taste as not everyone loves its sweet-tart, vinegar-like flavor. the fermentationprocess reduces the caffeine content of the tea, but it also means that kombucha naturally contains somealcohol (0.5%-3%).

Try adding one or two of these options to the list of health-promoting foodsthat you already eat. In doing so, you’ll not only add variety to your diet

but will help boost the beneficial bacteria in your microbiome.

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“Compared withother probiotic-

containing foods,kefir contains thewidest range and

largest numberof beneficial

bacterial species.”

With step 3 of the LeanBiotics® Healthy Weight Loss Plan you’ll learn how to fill your diet with nutrient-dense,high-quality foods. you will also introduce foods high in prebiotic fiber, a special type of food that these leanmicroorganisms feed on.

During this phase, you’ll substitute one meal a day with LeanBiotics® LeanMeal Rs to boost yourprotein and fiber intake. the drink mix not only tastes great but will help you manage your appetite andcravings, and reduce your daily caloric intake.

QUALITY CARBOHYDRATESa key feature of the LeanBiotics® Healthy Weight Loss Plan is the emphasis onincluding high-quality carbohydrates at each meal or snack.

Quality carbohydrates include virtually all fruits and vegetables. they are bothlow in calories and nutrient-dense, which means they are packed with vitamins,minerals, antioxidants, phytonutrients and fiber. their high fiber content slowsdown the release of glucose into your blood stream, helping to maintainbalanced energy levels throughout the day.

Eat a Rainbow of Colortry to eat a rainbow of fruits and vegetables every day and with every meal—the more colorful the better.Bright or deeply colored fruits and vegetables contain higher concentrations of phytonutrients. Differentcolors provide different benefits like anti-inflammatory, antimicrobial, and increased sun protection, so eata wide variety for maximum benefits.

“High-qualitycarbohydrates

should fill abouttwo-thirds ofyour plate.”

STEP 3: NOURISH YOUR MICROBIOME

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The foods you eat on a daily basis can be broken down into three macronutrients:carbohydrates, protein and fats. By making better choices in each of these groups you willnot only support a balanced microbiome but a healthy weight.


Bulk Up on Fibereating foods high in dietary fiber is essential for a healthy microbiome and promotes a sense of fullnesswhich facilitates weight loss. Fiber can also help you stay regular and lower your risk for heart disease,stroke, and diabetes. in general, the more natural and unprocessed the food, the higher it is in fiber.

good sources of fiber include whole grains, wheat cereals, barley, oatmeal, beans and nuts; vegetables likecarrots, celery, and tomatoes; and fruits such as apples, berries, citrus and pears.

Making Better Choicesthe opposite of quality carbohydrates are refined carbs and added sugars. sugar and refined or “white”foods, such as white bread, white rice, and pastries, have had all or most of their fiber removed. Refined carbsand added sugars rapidly raise and then lower your blood sugar levels. While you may feel aninitial rush of energy, later on you’ll feel fatigued. over time this pattern left unchecked can lead toinsulin resistance and diabetes.

Replace unhealthy carbs with better quality choices such as:

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Replace This…

orange juice or apple juiceBagel

MuffinHome fries

sandwich with white breadFrench fries

Pizza

Mashed potatoesWhite rice

Pasta

Fruit smoothiePotato chips

soda or sweetened beverageBlended coffee drink

With This…

orange or appleBowl of fruitRolled oats

avocado with tomato

salad with proteinBaked sweet potato fries

LeanBiotics® LeanMeal Rs

Mashed cauliflowerBrown rice, quinoa, wheatberry

spaghetti squash

Fresh fruitcarrots with hummus

sparkling watercoffee or tea

Meal

Breakfast

Lunch

Dinner

snack

Beverage

LeanBiotics® LeanMeal RS is a Quality Carbeach serving of LeanBiotics® LeanMeal Rs is just 120-130 calories (when mixed with water) and 11 grams ofcarbohydrates, of which only 1 gram is from sugars. sweetened with a combination of stevia, monk fruitand Zerose™, LeanBiotics® LeanMeal Rs will not unfavorably alter your gut microbiome the way artificialsweeteners do. a single serving also provides 8 grams of prebiotic fiber – a special kind of fiber that feedsthe “lean” bacteria in your microbiome, helps stabilize blood sugar levels, and keeps you feeling full.

QUALITY PROTEINSthe next key feature of the LeanBiotics® Healthy Weight Loss Plan is including high-quality protein at eachmeal or snack.

studies show that adding quality protein throughout your day can help you better control your appetite, loseweight, and keep it off. add in some dietary fiber and healthy fats for even more appetite satisfaction.

How Much Protein Do You Need?increasing protein as a percentage of total calories in your diet can enhanceweight loss. aim to bump your daily protein intake to 1.2–1.5 times the RDa tosupport greater weight loss.

to calculate your ideal daily protein intake, divide your weight by 2.2 thenmultiply the result by 1.5. or use our online calculator to determine yourprotein requirements.

For example, obtaining 103 grams of protein a day breaks down to about 25 grams per meal (based on threemeals per day), plus two snacks of 14 grams each.

High Quality Proteinsa high-quality protein delivers the maximum amount of protein per serving, while limiting the saturated fatcontent. Higher quality proteins have higher bioavailability (how well your body can utilize them) as comparedwith lower quality proteins.

Protein comes from both animal and plant sources. although animal protein generally has greater bioavailabilitythan plant protein, many plant sources of protein, including legumes, beans and ancient grains, not onlyprovide an excellent source of protein but plenty of fiber too.

a good rule of thumb is that animal sources provide about 7 grams of protein per ounce, while plant sourcesaverage 1-3 grams per ounce.

Limit Red Meat, Processed Meats & Whole Dairyeating more protein doesn’t necessarily mean eating more red meat and whole milk dairy products. While richin protein, these foods tend to contain lots of saturated fat. good evidence supports that with increased intakeof red meat, your risk for cardiovascular disease and cancer increases. For this reason, red meat and processedmeats should be limited to only a few times a month.

Making Better Choicesyour protein consumption should be focused mostly on fish and, to a lesser degree, poultry. Most seafoodis high in protein and low in saturated fat making their protein to calorie ratio high. For example, fish like tuna,salmon, and halibut provide 1 gram of protein per 4.5 calories. compare this with top sirloin which provides1 gram of protein per 10.9 calories, more than twice as much!

“High-qualityprotein should

fill about one-thirdof your plate.”

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LeanBiotics® LeanMeal RS is a Quality ProteinReplacing one meal a day with one serving of LeanBiotics® LeanMeal Rs provides 18 grams of high-quality whey protein. Unlike plant proteins, whey is a complete protein with all of the essential amino acids,has greater bioavailability and a smoother, more palatable consistency. Low-calorie and satiating, LeanBiotics®

LeanMeal Rs will help curb your cravings and shed unwanted pounds.

QUALITY FATSthe last key feature of the LeanBiotics® Healthy Weight Loss Plan is replacing poor quality fats with high-quality, healthier alternatives.

By eating fewer packaged, processed foods and eating more vegetables, fruits and lean protein, you will naturallycut down on your fat intake. you will also cut down your intake of the type of fats that lead to weight gain andincrease your risk for cardiovascular disease. Poorer quality fats are saturated naturally or through processing andare generally disease-promoting.

Bad Fats Promote “Obese” Bacteriathe typical Western diet, which features high-fat and sugary foods, promotesthe development of Firmicutes, the so-called “obese” group of bacteria. sosteering away from foods that are high in “bad” fats will not only help youachieve a healthy weight but discourage this bacterial species that drives yourcravings and helps you pack on the pounds.

Quality Fats Encourage “Lean” Bacteriagood fats promote the growth of Bacteriodetes, the “lean” group of bacteria thatsupport a healthy, lean physique. Quality fats are generally unsaturated andinclude the health-promoting fats found in flax seeds, walnuts, deep, cold-waterfish, olive oil, and other nutriment oils.

“Removing theskin from fresh

chicken and turkeysubstantially

lowers thesaturated fat.”

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Replace This…

Breakfast sausagesliced ham or bacon

Hamburgerchicken wings

Roast beef sandwichHam & cheese sandwich

sirloin steaknew york strip steak

Fried meatsRed meat

Bacon bits on saladBeef jerky stick

With This…

scrambled egg or omeletLeanBiotics® LeanMeal Rs

turkey burgerBoneless, skinless chicken breast

tuna salad sandwichLentil soup with vegetables

tuna steakFilet mignon

grilled, baked or broiled meatsLean turkey, chicken or fish

Mixed unsalted nutsHard boiled egg

Meal

Breakfast

Lunch

Dinner

snack

When selecting a protein source, try making better choices such as:

the key to losing weight and staying healthy is to focus on eating unsaturated fats. Mono and polyunsaturatedfats, also known as the “omegas,” are found in olive oil, fish and some vegetables. these fats promote thedevelopment of HDL or “good” cholesterol levels, help lower your triglycerides (a type of fat found in yourblood) and, when used in moderation, shouldn't interfere with healthy weight management.

Making Better Choicesavoid saturated fats found in fatty meats, dairy products, coconut and palm oils, and trans fats found in manyprocessed foods including margarine and chips. these can raise your LDL or “bad” cholesterol levels and increaseyour risk of heart disease.

Reduce your intake of both trans and saturated fats by making better choices such as:

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LeanBiotics® LeanMeal RS is a Quality Fateach serving of LeanBiotics® LeanMeal Rs has just 2 grams of fat when prepared with water. of this total, just1 gram is from saturated fat and 1 gram is from polyunsaturated fat. Preparing LeanBiotics® LeanMeal Rs withsoy, rice, almond or cashew milk is an excellent way to incorporate more unsaturated fats and enhanceflavor, with minimal additional calories.

Fat-Free is Not the Answera completely fat-free diet is not healthy. in addition to loss of the essential omega-3 and omega-6 fats,reduction or elimination of dietary fat can cause insufficient absorption of fat-soluble vitamins. it also won’thelp with weight management if you do what most people do–replace fatty foods with fat-free, high-calorieoptions. this is one of the key fallacies of foods advertised as “fat free.”

Smoothies, salads and soups are a great way to get more fruit, veggies, fiber andprotein in your diet. It’s easy to make great tasting, healthy and delicious recipes.

For guidance, check out our 10 Easy & Healthy Salad Recipes,7 Healthy Smoothie Recipes and 15 Favorite Soup Recipes!

Replace This…

Full-fat yogurtButter

creamy salad dressingMayonnaise

new york strip steakHamburger

coconut, palm or kernel oil

ice creamBlended frozen coffee drink

Whole milk

With This…

Low-fat or non-fat yogurtolive oil

olive oil & balsamic vinegarMustard

Halibut steakPortabella mushroom burger

Polyunsaturated fats (from plants)

Bowl of fruitLeanBiotics® LeanMeal Rs

1%, 2% or non-fat milksoy, almond, rice or cashew milk

Meal

Breakfast

Lunch

Dinner

Dessert

Beverage

Daily exercise not only improves your success and promotes a lean body but also boosts your gut microbiomein the process. studies have demonstrated that exercise enhances microbial diversity and the proportion of leanbacteria in the gut.

the best approach to fitness combines the three major types of exercise: cardiovascular, resistance, andflexibility.

Cardiovascular Fitness & Endurance Trainingcardiovascular exercise or “cardio” is necessary to maintain your cardiovascular system, including all your bloodvessels and your heart. also known as endurance/aerobic exercise, this type of exercise works out your heart,lungs and circulatory system and includes activities such as running, brisk walking and cycling.

’ How to: endurance exercise should be performed 3-5 times per week for 30-60 minutes per session.

Resistance Exercise & Strength Trainingstrength and resistance exercises aim to strengthen and build your muscles and increase bone density. theyalso help increase metabolism and reduce the risk of injury. these activities include weight lifting, resistancebands and body weight exercises (e.g. pull-ups, push-ups, etc.).

’ How to: Resistance exercise should be performed 2-3 times per week for 30-40 minutes per session.

STEP 4: BOOST YOUR MICROBIOME

18

The foods and nutrients you consume on an everyday basis have a major impact onyour health, wellness and weight. Adding exercise to your routine is like adding sunshineand water to your garden: it just makes sense.


Flexibility & BalanceFlexibility exercises help stretch muscles and allow your body to stay lithe, while balance exercises help withstability and coordination. these exercises include yoga, Pilates and stretching. Don’t forget to breathe!in order to prevent injury and realize the benefits of flexibility and balance exercises, it is vital that youcontinue breathing normally as you relax into a stretch. Resist the urge to bounce while stretching or pushingyourself too far too fast. With time and consistency your body will naturally gain an increased range of motionand better stability.

’ How to: Devote one workout a week to some type of stretching exercise for at least 15 minutes.

The Final Word on Exerciseit is well documented that physical activity boosts your energy, improves yourmood, and can even help prevent cognitive decline as you age. However, agrowing number of studies prove that while exercise is the best thing youcan do for your overall health and well-being, it has a much smaller effect inhelping you lose weight.

Quite simply, you can’t exercise your way thin. the driving factor in losingweight and keeping it off is food. When you commit to making better, moreconscious food choices, you’re guaranteed to see a positive change in yourweight. so rather than seeing exercise as solely a means to an end (i.e. burn 500calories), think of it as complementary to your new, healthier eating habits.

there are numerous ways to up your activity levels and incorporateendurance, resistance and flexibility exercises into your daily life.

’ How to: With their equipment, personal trainers and classes, joining a gym may be the best option for some, but is by no means your only option. you may prefer sprucing up the garden,playing with the kids at the park, or taking a dance class with a friend. others may enjoy swimmingat the public pool or joining a community sports league.

Keep it simple. Find something you like to do, and do it. even a brisk walk around the block a few times a weekis a step in the right direction on your path towards a better quality of life and a healthier, happier you.

The physical and mental benefits of regular exercise over the course of a lifetime are abundant. Plus, a consistent increase in your physical activity

can help motivate you to make healthy food choices a habit.

19


“Keep it simple.Find something youenjoy and add it toyour day, just like

you would addhealthy greens,blueberries and

salmon toyour diet.”

DAY 1Breakfast• LeanBiotics® LeanMeal Rs

with 8 oz. water

Snack• apple with 1 tbsp peanut butter

Lunch• curry chicken salad with

mixed greens

Afternoon Snack• Handful of nuts & dried fruit

Dinner• 5 oz. grilled chicken served

over kale salad withlemon Dijon dressing

Exercise•Walking 45-60 minutes

PUTTING IT ALL TOGETHER

20

Now that you know the basics, you may be wondering how to fit your new healthyeating and exercise goals into your busy lifestyle. Here are some ideas for what your newhealthy diet and exercise plan could look like:


DAY 2Breakfast• 6 oz. non-fat plain yogurt with

½ cup of mixed berries, toppedwith raw, unsalted nuts

Snack• Hardboiled egg

Lunch• LeanBiotics® LeanMeal Rs with

8 oz. of 2% milk

Afternoon Snack• 1 cup baby carrots with

3 tbsp hummus

Dinner• shrimp scampi with

spaghetti squash

Exercise•Resistance training 30 minutes• elliptical 30 minutes

DAY 3Breakfast• LeanBiotics® LeanMeal Rs

with 8 oz. soy milk

Snack• Piece of fruit with 1-2 slices

of low-sodium deli turkey

Lunch• Bowl of Minestrone soup

Afternoon Snack• 1/4 cup chickpeas and 1 cup

cherry tomatoes with olive oil,lemon & parsley

Dinner• 6 oz. broiled or grilled fish with

mashed cauliflower and roastedroot vegetables

Exercise• stretching or yoga 15-30 minutes

We leave you with 7 additional considerations that will help you set yourself up for success.

1. Have a Plan & Plan AheadFailing to plan is planning to fail. Preparing your meals in advance does takemore time up front, but saves you time and money in the end by avoidingconvenience stores and fast food, and ensuring you have plenty of healthyoptions to choose from.

outline your menu for the week and use that as your shopping list. choppedfruits & veggies, sauces and dressings are easily stored in the fridge to quicklygrab and cut down your dinner prep time. Pack your lunches and healthysnacks the night before to keep mornings stress-free.

2. Teamwork & SupportWhen it comes to weight loss or weight maintenance, it can often be difficultto go it alone. Being part of a weight loss team can increase your chances ofsuccess by up to 20%. Having support, whether in the form of a friend, professional, or group, helps keep you challenged, motivated and accountableso you can reach your goals.

3. Practice Mindful Eatingeating is an activity where “mind over matter” can really make a difference, especially when it comes to weightmanagement. Mindful eating includes being aware of your physical/emotional triggers, choosing foods forenjoyment as well as nutrition, understanding how external cues like advertising affect your choices, andknowing when you’re full.

“Set aside some timeon the weekend to

prepare a large fruitor veggie salad youcan quickly portion

out during the week.A splash of lemon

juice will keepveggies fresh and

prevent fruitfrom browning.”

7 TIPS FOR SUCCESS

21

Your unique journey towards a healthy, sustainable weight is really about a change inlifestyle so that you don’t just look better, you feel better and have the energy to dowhat you want to do.


Mindful eaters eat slowly, chew more thoroughly, and choose foods that are good for them. they often drinkwater and enjoy conversation between bites, savoring the meal and allowing the stomach to receive the brain’ssignals for fullness – a process that can take between 15 and 20 minutes.

4. Importance of Sleepsleep is an important factor in weight loss and weight management as too little or too much is associated withhigher body fat. consistently not getting enough sleep increases appetite and encourages poor food choices. theideal amount linked to lower body fat is 8-8 ½ hours of quality sleep per night. going to bed and waking up atconsistent times compounds the beneficial effects.

5. Get CookingMultiple studies demonstrate that meals eaten away from home (at restaurants or as take-out) contain morecalories, fat and added sugars. Don’t know how to cook? Don’t worry; if you can read, you can cook! take a cooking class or check out websites like new york times cooking and cooking Light or watch videoslike Healthy Recipes from the Food network to get ideas. start small by making soups or salads. Keep mealssimple and delicious by grilling fish or poultry and roasting some vegetables.

6. Read Food Labelsone of the best ways to eat healthy is by reading food labels, as proven in studies showing people who readfood labels – women in particular – are thinner than those who don’t. nutrition facts are based on servingsize so be careful to determine if a “single-serving” is in fact 2 to 3 servings. Look at total calories and fatcalories per actual servings, and take note if the fat is saturated or not. aim to keep sodium below 300 mgper serving. Determine what proportion of the total carbohydrates is from sugars versus fiber. totalprotein is listed last under the Daily Values.

ingredients are listed with the biggest constituent first. Double check that you’re not choosing a product withartificial sweeteners (acesulfame potassium, aspartame, saccharin, sucralose) and hidden sugars (agave, beetsugar, cane juice, corn syrup, dextran, fructose, high fructose corn syrup, honey, maltodextrin, sorghum, sucrose).

7. Use the 80/20 Rule to Create Healthy HabitsHealthy eating is not an all-or-nothing proposition. to improve your chances of success, think about planningyour healthy diet as a number of small, manageable steps rather than one big drastic change. Do your best tomake healthy choices 80% of the time and allow yourself to indulge 20% of the time. By committing togradual changes and achieving a balance between healthy foods and indulgences, you’re more likely to makea permanent lifestyle change and achieve long-term success.

Want to learn more? Visit our Wellness Blog! Learn about the latestnews & tips on healthy weight loss in our Weight Management section.

Get nutrition information and recipe ideas in our Food & Supplements section.

22


23


“Restoring the healthof your microbiome

is the key to weight lossthat we’ve been missing.”

David H. Rahm, M.D.Founder & Medical Director, VitaMedica

Between bad food and bad habits, you know your body probably isn’t as “clean” as you want it to be.cleanse’s proprietary blend of botanicals supports a healthy microbiome and regularity. Help get thingsmoving along on your way to a healthy weight.*

• an ideal companion while conducting a periodic cleanse or detox program (e.g., during spring and fall).

• Formulated with 250 mg of cascara sagrada, a natural herbal laxative which helps restore andpromote regularity.

• antibacterial herbs yellow dock, licorice root, oregano leaf and oregon grape provide balance andcleansing support.

• Milk thistle helps eliminate toxins and excess waste, and protects and promotes liver health, toassist your body’s natural detoxification processes.

• the carminative herbs ginger and peppermint help soothe and calm your digestive system andminimize gastrointestinal discomfort.

• the high mucilage content of marshmallow coats, lubricates and soothes your digestive tract.

• Bitter herbs burdock and dandelion stimulate digestive function and their high prebiotic inulin contentpromotes growth of beneficial bacteria.

• 100% natural product that is non-gMo and is suitable for vegetarians.

*these statements have not been evaluated by the Food and Drug administration. this product is not intended to diagnose, treat, cure or preventany disease.

LEANBIOTICS® CLEANSE

24

Digestive Herbal & Cleansing Supplement


Directions: Take 2

capsules with 8-ounces

of water a day with or

without food.

For a deeper cleanse,

take 2 capsules with

8-ounces of water in

the morning and in

the evening.

Other Ingredients: Vegetable cellulose

Supplement FactsServings Size: 2 capsulesServings Per Container: 30Amount Per Serving % Daily ValueCascara Sagrada (bark) 250 mg * Cleansing Herbal Blend 410 mg * Oregon Grape (root)Marshmallow (root)Milk Thistle Extract (80% Silymarin) (seed)Oregano LeafPeppermint LeafLicorice RootGinger (root)

Digestive Blend 340 mgMarshmallow (root)Burdock (root)Dandelion (root)Yellow Dock (root)

*Daily Value not established

LEANBIOTICS® PROBIOTIC

25


taking a probiotic directly adds beneficial bacteria to your digestive tract. Probiotic’s unique blend ofbacterial species promotes microbial balance and ensures that the good bacteria reach the digestive tract.Replenish your microbiome to support a healthy weight.*

• ideally suited for everyday use to naturally boost your microbiome with beneficial bacteria.

• Recent studies have shown that certain strains of L. gasseri, L. rhamnosus and B. breve have helped dietersreduce abdominal visceral and subcutaneous fat areas or lose significantly more weight than controls.

• includes three species of Bifidobacterium (B. infantis, B. lactis, B. breve) to increase the bacterial diversity inthe gi tract. Bifidobacterium are natural colonizers of the digestive tract and are important in promotinggut health.

• Formulated with 50 mg of prebiotic inulin per serving to provide optimum synbiotic support.

• Made using LiveBac®, a patented tableting technology which significantly improves extended shelf-life forprobiotic organisms even without refrigeration.

• Bio-tract® Delivery technology protects the delicate probiotics from stomach acid. timed-release isguaranteed to deliver 12 billion live bacteria throughout your digestive tract.


Guaranteed 12 Billion CFUs with BIO-tract® Delivery

Directions: Take 2

pearls a day with or

without food.

Our time-released

technology will deliver

beneficial species

throughout the day.

Other Ingredients: Microcrystalline cellulose, hydroxypropylmethylcellulose, pectin, stearic acid, sodium carbonate, guargum, turmeric (color).

Supplement FactsServings Size: 2 pearlsServings Per Container: 30Amount Per Serving % Daily Value†Total Carbohydrates <1g <1%Proprietary Blend 240 mg *Lactobacillus plantarumLactobacillus rhamnosusLactobacillus gasseriBifidobacterium infantisBifidobacterium lactisBifidobacterium breve

Inulin 50 mg *

†Percent Daily Values based on a 2,000 calorie diet*Daily Value not established

LEANBIOTICS® LEANMEAL RS

26


too busy for a healthy meal? We’ve got you covered! get balanced nutrition for yourself and thebeneficial bacteria in your gut microbiome. Just add water to feel fuller, promote muscle tone, andsupport a healthy weight.

• contains Fibersol-2® a type of resistant starch (soluble fiber) that supports a healthy weight bycreating a sense of fullness and delaying post-meal hunger. Resistant starch also slows the rise of bloodsugar after a meal.

• as a prebiotic fiber, Fibersol-2® nourishes the beneficial bacteria in your digestive tract.

• Formulated with 18 grams of whey protein concentrate, a complete high-quality protein, to support leanmuscle mass. Higher protein diets in conjunction with regular exercise are associated with increasedthermogenesis and retention of muscle mass.

• contains no artificial sweeteners which can change the composition and function of gut bacteria.sweetened with a combination of stevia, monk fruit and Zerose™ plus 1 gram of sugar per serving.

• Fortified with 24 essential vitamins and minerals. one serving is an excellent source of these importantmicronutrients so you can make sure you’re getting these in your diet.

• Powder mixes easily with water and soy, almond or 1% low-fat milk. available in great tasting FrenchVanilla or Dutch chocolate.


A Healthy Meal Replacement Drink Mix

Directions: Combine

one scoop or one

packet of LeanBiotics®

LeanMeal RS with 8 fl

oz of cold water, almond

milk, soy milk or low-fat

milk and mix thoroughly.

CONTAINS: MILK AND SOY.

TOP FIBER SOURCES


Foods Fiber Content

split Peas 16 g per cupLentils 16 g per cupBlack Beans 15 g per cupgarbanzo Beans 12 g per cupgreat northern Beans 12 g per cupedamame 8 g per cupgreen Beans 4 g per cup

artichokes 10 g per medium head Peas 9 g per cupacorn squash 9 g per cupsweet Potatoes 7 g per cupPotato 4 g per medium spud Broccoli 6 g per medium stalk Brussels sprouts 4 g per cup

avocados 7 g per halfDried Figs 7 g per ½ cupPears 6 g per medium fruitPrunes 6 g per ½ cupRaspberries 4 g per ½ cupBlackberries 4 g per ½ cupapples 4 g per medium fruitDried apricots 4 g per ½ cup

Wheat Berries 24 g per cupFarro 8 g per cupspelt 8 g per cupBulgur 8 g per cupBran Flakes 7 g per cupWhole Wheat Pasta 6 g per cupPearled Barley 6 g per cupamaranth 5 g per cupBuckwheat 5 g per cupQuinoa 5 g per cupoatmeal 4 g per cup

chia seeds 5 g per tbspsunflower seeds 4 g per cupFlax seed Meal 3 g per tbspalmonds 3 g per oz. (22 kernels)Walnuts 2 g per oz. (14 halves)

Source: nutritiondata.self.com and sparkpeople.com

trying to lose weight or maintain good digestive health? then fiber is your best friend! the two main types offiber are insoluble and soluble. insoluble fiber provides roughage to keep you regular. soluble fiber dissolves inwater and creates bulk in your stomach to keep you feeling full longer, which is why it is often recommendedin many weight loss plans. soluble fiber can also reduce cholesterol, and help maintain blood sugar to supportbalanced energy levels throughout the day.

to get the recommended 25-30 grams of fiber daily, just add a few servings each day from the fiber-rich foodslisted below. you can also supplement your diet with LeanBiotics® LeanMeal Rs (8 grams of fiber per serving).

27

Food Group

LEGUMES

VEGETABLES

FRUITS

WHOLE GRAINS

NUTS & SEEDS

Looking to lose weight or maintain a healthy weight? then pump up your diet with protein! Protein works for weightloss by keeping you full longer. Protein also works for maintaining a healthy weight by preserving lean muscle mass.another benefit - it takes more calories to burn protein than carbs or fat.

to avoid the excess calories, cholesterol and saturated fat found in many cuts of beef, opt for the leaner animaland plant sources listed below. Many plants, especially legumes, are not only an excellent source of protein butfiber too. Plus, plant proteins contain little to no saturated fat or cholesterol. With 18 grams of whey protein plus8 grams of prebiotic fiber per serving, LeanBiotics® LeanMeal Rs is another great way to get high qualityprotein and keep you satisfied between meals!

TOP PROTEIN SOURCES

28


Source: nutritiondata.self.com and sparkpeople.com

Foods Protein Content

soybeans 29 g per cupWheat Berries 28 g per cupPea Protein 23 g per 1 oz.Lentils 18 g per cupedamame 17 g per cupHemp Protein 13 g per 1 oz.Mixed nuts 12 g per ½ cupKamut 11 g per cupspelt 11 g per cupamaranth 9 g per cupgreen Peas 9 g per cupQuinoa 8 g per cupKidney Beans 8 g per cupPeanut Butter 8 g per 2 tbspFarro 8 g per cuptofu (firm) 7 g per 3 oz.Bulgur 6 g per cupsoy Milk 6 g per cupMillet 6 g per cupspinach (cooked) 5 g per cupcollard greens 4 g per cupKale (chopped) 2 g per cup

PLANT SOURCES ANIMAL SOURCES

Foods Protein Content

Beef (top or bottom round) 31 g per 3 oz.Roast Beef (deli) 27 g per 3 oz.ground Beef (95% lean) 25 g per 3 oz.Halibut 23 g per 3 oz.chicken Breast (boneless & skinless) 24 g per 3 oz.canned, Light tuna 22 g per 3 oz.Pork tenderloin 22 g per 3 oz.tilapia 21 g per 3 oz.yellow Fin tuna 20 g per 3 oz.greek yogurt (non-fat, plain) 18 g per 6 oz.atlantic salmon 18 g per 3 oz.turkey Breast 15 g per 3 oz.cottage cheese (low-fat) 14 g per ½ cupturkey Breast (deli) 11 g per 3 oz.Milk (2%) 8 g per 1 cupswiss cheese (sliced) 8 g per 1 oz.egg 6 g per large egg

TOP PREBIOTIC FIBER SOURCES

29


Prebiotic fiber is a special type of soluble fiber that is indigestible for humans, but is the perfect food for thebeneficial microbes in your digestive tract to thrive upon. this type of fiber helps promote the “lean” bacterialspecies in your gut microbiome that are vital if you’re trying to lose weight or maintain a healthy weight.

a wide range of foods contain dietary fiber, but very few are a good source of prebiotic fiber. Do your bestto include one of the options listed below on a daily basis. or, because these may not be to your taste – andbecause you need to eat a large amount to get sufficient prebiotic fiber – you can supplement your diet withLeanBiotics® LeanMeal Rs (8 grams of prebiotic fiber per serving).

Source: The Journal of Nutrition, “Presence of inulinand Health Benefits of inulin and oligofructose”, september 29, 2009, alanna J. Moshfegh, et al.

chicory Root 41.6 g

Jerusalem artichoke 18.0 g

Dandelion greens (raw) 13.5 g

garlic (raw) 12.5 g

Leeks (raw) 6.5 g

onions (raw) 4.3 g

Wheat Bran (raw) 2.5 g

asparagus (boiled) 1.7 g

Rye (baked) 0.7 g

Banana 0.5 g

Barley (cooked) 0.2 g

Prebiotic ContentFoods Per 100 Grams

Prebiotic ContentFoods Per 100 Grams

INFORMATION/WEBSITE LINKS

30


Getting Started (page 7-8)Page 7, tip 3: BMi online: www.vitamedica.com/wellness-blog/whats-my-ideal-healthy-body-weight

Page 7, tip 3: BMi app: https://itunes.apple.com/us/app/bmi-calculator/id550932668?mt=8

Page 8, tip 5: daily caloric needs: www.vitamedica.com/wellness-blog/how-many-calories-do-i-need

Page 8, tip 7: studies: www.vitamedica.com/wellness-blog/mobile-apps-improve-weight-loss-results

Page 8, tip 7: Popular apps: www.vitamedica.com/wellness-blog/10-best-weight-management-tools

Page 8, tip 7: calorie count: www.caloriecount.com

Page 8, tip 7: FitDay: www.fitday.com

Page 8, tip 7: sparkPeople: www.sparkpeople.com

Page 8, tip 7: MyFoodDiary: www.myfooddiary.com

Step 1: Cleanse Your Microbiome (page 9-10)Page 9, key reason #1: extract more calories: www.vitamedica.com/probiotics-and-weight-loss

Page 9, feed obese bacteria: www.vitamedica.com/wellness-blog/does-cleansing-work-for-weight-loss

Page 10, Water: studies: www.vitamedica.com/wellness-blog/drinking-water-before-meals-promotes-weight-loss

Step 2: Replenish Your Microbiome (page 11-12)Page 11, helped dieters: www.ncbi.nlm.nih.gov/pmc/articles/PMc4463018

Page 11, abdominal fat: www.ncbi.nlm.nih.gov/pubmed/20216555

Page 11, lose more weight: www.ncbi.nlm.nih.gov/pubmed/24299712

Page 11, yogurt: studies: www.vitamedica.com/wellness-blog/want-a-smaller-waist-eat-more-of-this-food

Page 11, yogurt: help prevent: www.vitamedica.com/wellness-blog/5-quality-foods-to-prevent-long-term-weight-gain

Page 12, Kefir, Lifeways: www.lifewaykefir.com/products/plain-low-fat-kefir

Step 3: Nourish Your Microbiome (page 13–17)Page 13, Quality carbohydrates: Quality carbohydrates: www.vitamedica.com/probiotics-the-new-weight-loss-solution

Page 13, Quality carbohydrates: phytonutrients: www.vitamedica.com/5-phytonutrient-color-groups-to-target

Page 14, Bulk Up on Fiber: healthy microbiome: www.vitamedica.com/wellness-blog/fiber-supplementation-helps-with-weight-loss

Page 14, Making Better choices: Refined carbs: www.vitamedica.com/wellness-blog/from-simple-carbs-to-slow-carbs

Page 14, Making Better choices: added sugars: www.vitamedica.com/wellness-blog/want-to-lose-weight-reduce-added-sugars

Page 14, LeanBiotics® LeanMeal Rs: reduce your caloric intake:www.vitamedica.com/wellness-blog/what-is-the-best-meal-replacement-for-weight-loss

Page 14, LeanBiotics® LeanMeal Rs: artificial sweeteners:www.vitamedica.com/wellness-blog/artificial-sweeteners-alter-blood-sugar-gut-bacteria

31


Page 15, Quality Proteins: studies: www.vitamedica.com/wellness-blog/5-ways-protein-helps-you-lose-weight-keep-it-off

Page 15, How Much Protein: online calculator:www.vitamedica.com/wellness-blog/5-ways-protein-helps-you-lose-weight-keep-it-off

Page 17, 7 Healthy smoothie Recipes: www.vitamedica.com/wellness-blog/7-healthy-smoothie-recipes

Page 17, 10 easy & Healthy salad Recipes: www.vitamedica.com/wellness-blog/10-easy-healthy-salad-recipes

Page 17, 15 soup Recipes: www.vitamedica.com/wellness-blog/soups-on-15-favorite-soup-recipes

Step 4: Boost Your Microbiome (page 18-19)Page 18, studies: www.vitamedica.com/wellness-blog/exercise-increases-healthy-gut-bacteria

Page 18, cardio: this type of exercise: www.vitamedica.com/wellness-blog/aerobic-exercise-best-for-burning-fat

Page 18, Resistance: increase metabolism: www.vitamedica.com/wellness-blog/weight-training-helps-beat-belly-fat

Page 19, Flexibility: yoga: www.vitamedica.com/wellness-blog/yoga-a-fitting-practice

Page 19, Final Word on exercise: studies: www.vitamedica.com/wellness-blog/diet-vs-exercise-which-is-better-for-weight-loss

Putting It All Together (page 20)Page 20, Day 1: Lunch: curry chicken salad: www.vitamedica.com/wellness-blog/curry-chicken-salad

Page 20, Day 1: Dinner: grilled chicken: www.vitamedica.com/wellness-blog/7-spice-rub

Page 20, Day 1: Dinner: kale salad: www.vitamedica.com/wellness-blog/kale-salad-with-lemon-dijon-dressing

Page 20, Day 2: Dinner: shrimp scampi: www.vitamedica.com/wellness-blog/shrimp-scampi

Page 20, Day 2: Dinner: spaghetti squash: www.vitamedica.com/wellness-blog/spaghetti-squash

Page 20, Day 3: Lunch: Minestrone soup: www.vitamedica.com/wellness-blog/minestrone-soup

Page 20, Day 3: afternoon snack: chickpeas: www.vitamedica.com/wellness-blog/chickpeas-with-lemon-cherry-tomatoes

Page 20, Day 3: Dinner: mashed cauliflower: www.vitamedica.com/wellness-blog/mashed-cauliflower

Page 20, Day 3: Dinner: root vegetables: www.vitamedica.com/wellness-blog/roasted-root-vegetables

7 Tips for Success (page 21-22)Page 21, tip 2: weight loss team: www.vitamedica.com/wellness-blog/teamwork-works-for-weight-loss

Page 21, tip 3: Mindful eating: www.vitamedica.com/wellness-blog/regular-yoga-practice-is-associated-with-mindful-eating

Page 22, tip 4: weight loss: www.vitamedica.com/wellness-blog/sleep-deprivation-undermines-weight-loss

Page 22, tip 4: poor food choices: www.vitamedica.com/sleep-loss-leads-to-junk-food-cravings

Page 22, tip 4: consistent times: www.vitamedica.com/consistent-sleep-schedule-linked-to-lower-body-fat

Page 22, tip 5: studies: www.vitamedica.com/wellness-blog/eating-out-means-more-calories-sodium-sugar-fat

Page 22, tip 6: studies: www.vitamedica.com/wellness-blog/reading-food-labels-keeps-you-thin

Page 22, Wellness Blog: www.vitamedica.com/wellness-blog

Page 22, Weight Management: www.vitamedica.com/wellness-blog/category/health-and-wellness/weight-management

Page 22, Foods & supplements: www.vitamedica.com/wellness-blog/category/health-and-wellness/food-supplements

message from the doctor - vitamedica · perfect recipe for overweight and obesity that is so...

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