welcome packa dinner suggestion that was on the previous friday’s meal plan and an alternative for...
TRANSCRIPT
- W E L C O M E P A C K -
Meal Plan FridayEvery Friday you receive a Low Sugar Lifestyle weekly
meal plan. This plan has been designed to provide low
sugar, easy and tasty recipes with maximum nutrients
(without any family member suspecting anything other
than “this tastes good”).
If it is easy, healthy and tasty then it is in our Low Sugar
Lifestyle program. I also took careful consideration in the
planning of this program to save you time and money. I
will send you your meal plan for Monday through to Sun-
day on the Friday beforehand so you are able to shop on
Saturday and prepare on Sunday.
I profoundly believe in the philosophy cook once, eat
twice. and therefore each of your dinner recipes also
has with it an easy way to turn it into lunch for you or
your children the following day.
Your Daily BiteEvery day for four weeks you will receive an email, ‘The
Daily Bite’. It will take no more than five minutes to read
and will contain:
A thought - something to smile about.
A truth - a small bit of highly informative, nutritive
information that every parent and child should know
about their health.
A dinner reminder.
A dinner suggestion that was on the previous Friday’s
meal plan and an alternative for dinner, in case you
don't have the ingredients, or don't like the planned
meal for the day.
A lunch idea - every dinner recipe explains how to
easily turn your dinner into your lunch the following
day.
A community link to our Low Sugar Lifestyle nu-
tritionists as well as a link to the closed Facebook
group where you are able to share food ideas,
thoughts and comments with
other mums and dads who are seeking
balance and health.
A video link on Sunday – so you can sit back
and enjoy!
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what to expect- L O W S U G A R L I F E S T Y L E -
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Why trust me?There are many people writing and talking
about sugar and health. So why should you trust my Low
Sugar Lifestyle program – what makes this one different?
Firstly, I am a qualified nutritionist, former high
school teacher and a member of the Australia Tradi-
tional Medicine Society.
I am also a mother of three active teenagers, a wife
to busy husband, owner of an energetic dog and an
out of control laundry situation. I understand ‘busy &
tired’ and I understand you.
My nutrition practice, A Healthy View, has provid-
ed me with many years of clinical experience and
literally thousands of patients who have benefited
from my nutritional guidance, without an extreme
approach.
As a parent, I know that we will do anything we can
to help our kids feel good about themselves; physi-
cally, mentally and emotionally. We can be fierce war-
riors when it comes to our children and our desire
to help them grow into happy, healthy, caring, self
confident adults.
Your Sunday VideoWhilst you are preparing for your week ahead on Sunday,
tune in to my five-minute video. Short, Informative and
suited for your kids too! The link to this video will be
provided in your Daily Bite.
Your Personal Nutritionist You will gain online access to a qualified nutritionist or
food coach to answer your personal questions and to
meet the specific needs of your family. Avoid missing this
and it ending up in your SPAM folder by adding my email
address into your address book now:
Your Facebook GroupYou will shortly be sent an invite to join our private Face-
book group where you will be able to share ideas, recipes
and photos of specific food products.
Please join in. Click this link to go directly to the facebook
group.
Exercise Reminder Exercise is an important component of everyone’s life-
style but let me share wiith you something I have learned
through thousands of patients – you cannot exercise
your way out of a bad diet. We will discuss this more
during the program.
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- L O W S U G A R L I F E S T Y L E -
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Why not grab a cuppa and
put your feet up. It's time
to have a quick chat about
getting your family healthy!
The one thing I have really come to understand over my
years as a practicing nutritionist, presenter, mother and
friend, is that parents share many of the same concerns
when it comes to their children.
I'm willing to bet that we’ve all thought at least a
few of these:
• I’m worried my kids aren’t eating properly.
• Why am I so tired? Did my kids inherit this
from me? Does everyone feel like this?
• My daughter’s skin looks a bit dull and pale and she
doesn’t seem happy. Is this normal?
• I am so busy and sometimes takeaway just feels like
the only option. I just need easy and tasty meal ideas
to help me out.
• My kids have food intolerances or allergies (and some-
times asthma), which seems to be making them feel
exhausted. Is there anything I can do?
• I am concerned about my 16-year-old’s bad moods
and lack of confidence. Is this depression?
• I am sick of my kids being sick. Colds and flus and even
glandular fever last year!
• When the doctor said that my 13 year old could be
mildly ADHD, I almost missed what he said from my
own lack of concentration. Did he get it from me?
• I want to feed my family better meals, but I don't know
how when I arrive home at 5:30pm or later most
nights.
I hear youI get it, I get ‘busy’, I get ‘tired’ and I absolutely understand
the need to support our kids in every way we can. I get
real life mums and dads who want simple messages and
some easy, healthy, tasty meals so they can really nour-
ish their own family.
I am a mum of three teenagers, the owner and operator
of a business, supporter of a traveling husband, house-
cleaner, ironing lady, and dog walker! I know it's not easy
to make a change but it is possible, and my team and I
are here to help you along the path.
- L O W S U G A R L I F E S T Y L E -
the benefits
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Let's get started Through your Low Sugar Lifestyle journey we are going
to make some small, subtle changes to your day to day
routine, to improve the health of you and your family.
These changes might be so subtle that your family might
not even notice! A term I love to use and strongly believe
in is ‘crowding in’… meaning I love to crowd in as many
healthy and nutritious items as possible (foods and reci-
pes) that will mean your family will not even miss some of
the junk that has not been nourishing them. Will this take
time, motivation and planning? Yes! But I have developed
tailor-made emails with nutritional tips, recipes and some
videos that will guide you through every step of the pro-
cess. The time you spend learning and preparing each
day will take no more than 30 minutes. Ask yourself this –
is there anything in your life that you are good at that has
not taken time and planning? Your job? Your sport? Your
hobby? Your good relationships? Your finances?
A bit of time and a bit of
planning is the single greatest
investment you can make in
your health.
- L O W S U G A R L I F E S T Y L E -
Good nutrition underpins, supports and improves
your mental state, your emotional resilience, and your
physical body. Without a healthy body on all levels, it
is difficult to have energy, vitality, self- esteem and a
strong immune system – all the qualities admired in a
truly healthy individual.
I have found that too many health programs focus
on intensive weight loss and exercise. The Low Sugar
Lifestyle program is different. We focus on improving
the overall health and wellbeing of the individual:
mentally, emotionally, and physically. Through our
program it is expected there will be natural weight
loss, if that is what the body needs.
Through years of research, observation in my nutri-
tion practice and personally being a self confessed
‘over-exerciser’, I can tell you that you cannot exer-
cise your way out of a bad diet.
Over-exercising often means chasing your weight all
the time, making it another stress in your life and not
only that but it can be aging and exhausting. Don’t
get me wrong, throughout the Low Sugar Lifestyle
program we will discuss exercise, as it is wonderful
and essential, however like all things, moderation is
the key!
No points to add up, no apps to plug in, no calcula-
tors, no complications….
If it is not easy, healthy and tasty – then it is not
in this program!
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Did you know that:
1 out of 3 kids have allergies, which affects their
moods and sleep.
1 out of 6 kids have learning or behavioural disor-
ders, which can lead to low self esteem
1 out of 8 children are diagnosed with asthma, which
often makes sport difficult for them.
1 out of 10 is diagnosed with ADHD, which makes
concentration and learning confronting for them.
Chil dhood cancer, diabetes, obesity and depression
have each more than doubled over the past two de-
cades, which should make us parents very worried.
By ensuring proper food
and nutrition you can create
positive changes to the health
of you, your partner, and your
child ...
We hear a lot about food causing disease, but in
this program you are going to learn a lot about food
preventing disease and impacting the following concerns:
ADHD, anxiety, asthma, behavioural issues, conduct
disorder, chronic fatigue, depression, diabetes, digestive
issues, eczema, food intolerances, learning delays, low
immune system, memory loss, sensory processing, tired
but wired syndrome, weight issues
Does anyone in your family suffer from any of these symptoms:
• Poor concentration
• Frequent colds and flus
• Acne
• Mood swings
• Insomnia
• Excess weight
• Eczema
• Depression
• Diarrhoea or constipation
• Hyperactivity
• Anxiety
• Hormonal imbalances
• Exhaustion
• Skin rashes
• Wind or bloating
• Bad breath
• Joint pain
• Heart burn
• Headaches
• Allergies
Don't worry,
you are not alone.
- L O W S U G A R L I F E S T Y L E -
signs of a sugar overload
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The sugars we want to
reduce are the ones that are
harming our health, robbing
our memory, stealing our
balanced emotions, and
compromising our immune
systems.
The World Health Organisation divides sugar into the
following groups:
1. ‘Intrinsic sugars’ incorporated within the structure of
intact fruit and vegetables
2. Sugars from milk (lactose and galactose),
3. ‘Free sugars’, which are monosaccharides (such as
glucose, fructose) and disaccharides (such as su-
crose or table sugar) that are added to foods by the
manufacturer, cook or consumer, and sugars that
are naturally present in honey, syrups, fruit juices
and fruit concentrates.
As there is no evidence of adverse effects of con-
sumption of intrinsic sugars and sugars from milk,
the recommendations focus on the effect of con-
sumption of free sugars1.
For the purposes of this program let's adapt some ter-
minology into terms that we as parents and our kids can
understand. Let's use these terms:
Natural sugars. These are the ones found in intact fruit and vegetables
and in dairy products (lactose and galactose). These
sugars will be incorporated in our program, however as
with all foods, moderation and common sense is the key!
Eating 4 litres of plain yogurt in one day would not be
good for anyone despite it being a natural sugar.
Hidden sugars. These are the sugars that are often hidden in our foods…
and just as well, they should hide, they should be embar-
rassed! These sugars include things like table sugar, high
fructose corn syrup, honey, syrups, fruit juices and fruit
concentrates. They are hidden and they are hijacking our
health.
Notice intact fruit is ok, but if it were in juice form we
would consider this too much sugar. To help you un-
derstand this, think of this example; one small bottle of
apple juice often contains the juice from 5 apples. Would
you ever be able to eat five apples in one sitting? Usually
not! A whole apple contains lots of fibre making it more
filling and altering the effect of the apple sugars on your
blood sugar levels. When you juice a fruit it removes this
fibre, meaning you are left with a cup of concentrated
sugar without the benefits of the fibre, and not only that
but the juice usually takes under 5 minutes to drink.
1 http://www.who.int/nutrition/sugars_public_consultation/en/ WHO Draft guidelines
- L O W S U G A R L I F E S T Y L E -
T H A T W E A R E R E D U C I N G
A N D W H Y
types of sugar
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It's time to log in to your account and get started!
Don't worry if you've had enough for today, you can do this in your own time.
Once you log on, you may wish to update your personal profile, contribute to the fo-
rums, and check out the dashboard for some great resources to help you on your way.
If you have any questions at any time please do not hesitate to get in touch, we are
here to help you!
to log in...
ahealthyview.com
- L O W S U G A R L I F E S T Y L E -
- V I S I T -
getting started
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