Become a healthier you

LOSE WEIGHT THE HEALTHY WAY,
THEN KEEP IT OFF FOR GOOD.

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About the Program

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How does it Work?

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Weight Loss Stages

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What’s in our Shakes?

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Weight Loss Principles

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What can I eat?

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What should I avoid?

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What can I snack on?

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Weight Loss Tips

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About the Program

Losing weight is a scary, daunting and often expensive task that involves a change to your life, habits and routine. That’s where the Becoming Healthy Program comes in. Not only have we made the whole process easier, more enjoyable, attainable and affordable, but we’ve made sure the entire program is designed to suit your lifestyle – not the other way around.

Crafted by renowned dietician Bill Coote, our program and products work by boosting the metabolism to burn more calories and control the amount of carbohydrates and energy in the food you eat. The result? You’re able to lose unwanted kg’s and become a healthier you.

How does it Work?

If you’re wanting to lose weight fast, get in shape and become a healthier you – our nutritionally balanced meal replacement program is the perfect solution.

Our Becoming Healthy Program is simple, flexible, easy to follow, and best of all, there’s no calorie counting. With a whole host of incredibly nutritious and enjoyable snacks for you to munch on throughout, this is one program you can stick to.

There are three stages to our Weight Loss program. Each stage is designed to help you lose weight and more importantly, keep you healthy and happy.

The first stage is called the Kick Start phase. Here you’ll replace two meals each day with our delicious Becoming Healthy Meal Replacement shakes and eat one healthy balanced meal. You’ll also snack up to three times on a variety of guilt-free Becoming Healthy snack foods, or allowable in-between meals.

The second stage is our Balancing Phase, which allows for a little more variety. Here you can continue to do two replacement shakes and one meal of your choice, or drop to one shake and two meals of your choice, or a combination of both depending on the day. Either way, you’ll still enjoy 2-3 Becoming Healthy snacks in between. Our balanced meal guidelines will also give you direction of what meal you can substitute for your shakes.

Once you’ve reached your goal weight, our third stage (Maintenance Phase) will help ease you back into a healthy lifestyle routine designed to help you sustain your weight loss results in the long run. Here you’ll consume one Becoming Healthy meal replacement, two healthy balanced meals and three Becoming Healthy snacks per day.

During all three stages, it’s important that you make drinking 2L of water a day a priority. Fill a water bottle on your out in the morning and continue to fill it throughout the day to make sure you keep hydrated. Drinking water also helps with weight loss, concentration and maintaining your energy levels.

Slow and steady weight loss is the healthiest and most maintainable. The Becoming Healthy Program is designed to help you lose weight in a responsible fashion, limiting your carbohydrates and calories to boost your metabolism and help you reach your goal weight, ensuring you feel confident, happy and good about yourself!

Weight Loss Stages

Kick Start Stage

The Kick Start Stage contains two Becoming Healthy meal replacement shakes and one healthy meal a day plus two Becoming Healthy snacks. Choose any flavour shake to replace breakfast and lunch or breakfast and dinner.

Enjoy any palm size protein and 3 cups of vegetables (including one cup of carbohydrate vegetables, e.g. pumpkin, peas, sweet potato (avoid potatoes)) as well as healthy fats, which help your body absorb the vitamins and minerals from the vegetables for your third meal.

A daily example:

Kick start.v8

See the “What can I eat?” section for all suggested foods.

Balancing Stage

With the Balancing Stage, you’ll enjoy one Becoming Healthy meal replacement shake and two healthy meals a day plus two suggested or Becoming Healthy snacks.

You can also choose any flavour shake to replace breakfast, lunch or dinner.

Enjoy any palm size protein and 3 cups of vegetables (including one cup of carbohydrate vegetables, e.g. pumpkin, peas, sweet potato (avoid potatoes)) as well as healthy fats which help your body absorb the vitamins and minerals from the vegetables for your other two meals.

A daily example:

Maintenance.v8

See the “What can I eat?” section for all suggested foods.

Maintenance Stage

Once comfortable with weight you’ve lost in the first two stages of the Becoming Healthy Program, the Maintenance Stage allows you to control your weight loss with a Becoming Healthy meal replacement shake for breakfast. Snacks remain the same and for breakfast and lunch and the amount of protein can be increased to 1 and ½- 2 palm size portions.

A daily example:

Maintenance.v8

See the “What can I eat?” section for all suggested foods.

Whats in our Shakes?

Not all weight-loss shakes are made the same. With our Becoming Healthy Meal replacement shakes, we’ve crafted the perfect feel-good meal replacements in conjunction with approved ingredients by renowned dietician Bill Coote.

Each shake contains a nutritionally balanced combination of protein, carbohydrates, fats, soluble fibre as well 25 essential vitamins & minerals to keep you feeling sustained and full of energy.

The idea of the meal replacement shake is to take the hassle out of calorie counting or worrying if you are eating the right foods in order to achieve your goal. Our shakes have been cleverly crafted to ensure that you not only get great nutritional benefits, but you are ensuring that you are only consuming exactly the right amount of calories every time.

Weight Loss Principles

When embarking on your weight loss journey, there are a few basic points to keep in mind. Stick to these principles for best results!

  1. Eliminate sugar
  2. Control carbohydrates
  3. Use good fats
  4. Control portion sizes
  5. Exercise and a healthy lifestyle

Weight-loss principles in more detail:

  1. Eliminate sugar

Processed sugar has no nutrients, no proteins, no healthy fats and no enzymes. Sugar can cause weight gain and can cause diseases including diabetes, heart disease and kidney disease and has been known to contributes to sleep troubles.

While sugar might taste great, there are many healthier products available that taste great and are good for you too. Naturally contained sugars in fruit and vegetables are balanced by the fibre, vitamins, enzymes and other properties of the fruit/vegetable which slow sugar digestion and help the body deal with it more easily.

Refined sugar contains fructose and glucose. Fructose is metabolised by the liver alone while glucose can be metabolised by many cells in the body. As a result, high fructose products put pressure on the liver and can result in non-alcoholic fatty liver or at least just turn to fat. While glucose has no nutritional benefits, it puts much less stress on the body and its processes.

If you feel the need to sweeten things, here are some great alternatives:

Maple syrup
Low in fructose and contains antioxidants.

Honey
While the commercial type is not so different than sugar, raw honey remains rich in nutrients, but it’s also high in fructose.

Stevia
It’s natural, has no carbs or calories, and doesn’t raise blood sugar. It has some health benefits but also perpetuates your desire for sweeteners.

Xylitol Erythritol and other sugar alcohols
Lower calories than sugar, don’t raise glucose levels (meaning it’s good for diabetics), won’t rot your teeth but can cause gastric upset in some people. These can also taste bitter.

Brown Rice Syrup
It is pure glucose so puts much less stress on the body to metabolise however it contains no nutrients, and like brown rice itself could possibly contain arsenic. It’s also low in carbohydrates.

  1. Control Carbohydrates

Carbohydrates come in the form of grains and starchy vegetables and fruit.

Grains such as wheat, spelt, barley, oats and rye all contain gluten – but gluten can affect people differently. While Celiac Disease is on the rise and some people remain undiagnosed, Gluten Sensitivity is much more common and can also have serious consequences. Even if you don’t have Gluten Sensitivity, there’s a chance gluten might cause you problems.

As a result, choosing gluten-free grains such as quinoa, buckwheat and rice is great alternative. In an attempt to ensure that the body isn’t supplied with too much glucose and hinder weight loss, it’s important to keep grains to about one serve a day.

This approach still allows for carbohydrates in the form of fruits and vegetables. Starchy vegetables are high-quality carbohydrates that are rich in vitamins, minerals, and fibre. Unlike poor-quality carbs, such as white bread, regular pasta, and other refined-grain products, starchy vegetables like sweet and white potatoes, winter squash, peas, and corn offer ample nutrition and are a great addition to your diet when prepared in a healthy way.

That said, starchy vegetables are higher in calories than non-starchy vegetables (like leafy greens, green beans, broccoli, cauliflower, peppers, cucumbers, carrots, mushrooms, and celery), so it’s important to moderate your portions, especially if you’re trying to lose weight.

Keep in mind, carbohydrates provide important nutrients so they should not be eliminated altogether.

  1. Using good fats

Dietary fats are found in food from plants and animals. The four major types are:

  • monounsaturated fats
  • polyunsaturated fats (including omega-3s)
  • trans fats
  • saturated fats

Despite what we have all been lead to believe, not all fats are bad on the waistline. While dietary fats all contain 9 calories per gram, they can have very different effects on your health as well as your weight. “Bad” fats, such as trans fats, are guilty of the unhealthy things all fats have been blamed for, including weight gain and clogged arteries. But good fats such as omega-3s have the opposite effect. In fact, healthy fats play a huge role in helping you manage your moods, stay on top of your mental game, fight fatigue, and even control your weight.

The answer for a healthy diet isn’t to cut out all fat—it’s to replace bad fats with the good ones.

Good Fats

Monounsaturated fat

  • Avocados
  • Olives
  • Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
  • Natural peanut butter (containing just peanuts and salt)

Polyunsaturated fat

  • Walnuts
  • Sunflower, sesame, and pumpkin seeds
  • Flaxseed
  • Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)
  • Non-GMO sources of soymilk and tofu

Fish: the best source of omega-3s

  • Salmon (especially wild-caught king and sockeye)
  • Herring
  • Mackerel
  • Anchovies
  • Oysters
  • Sardines
  • Pole and line-caught tuna
  • Lake trout

Vegetarian sources of omega-3s

  • Algae such as seaweed (high in EPA and DHA)
  • Fish oil or algae supplements
  • Walnuts
  • Flaxseed
  • Brussels Sprouts
  • Kale
  • Spinach
  • Parsley

Bad Fats

Trans fat

  • Commercially-baked goods (cookies, crackers, cakes,
  • muffins, pie crusts
  • Packaged snack foods (crackers, microwave popcorn,
  • chips, candy)
  • Solid fats (stick margarine, vegetable shortening)
  • Fried foods (French fries, fried chicken, chicken
  • nuggets, breaded fish, hard taco shells)
  • Pre-mixed products (cake mix, pancake, chocolate milk)
  • Anything with “partially hydrogenated” oil listed in the
  • ingredients
  1. Controlling portion sizes

While making good food choices and eating a healthy balanced diet is vital, it’s almost impossible to lose weight if you are eating too much food. The amount of food you can eat varies depending on the place you are at in the program. If you are trying to lose weight or maintain it but eating portions that are larger than those that are recommended, this won’t help your goals!

The amount of food that we recommend is more than enough to keep your body functioning at its optimum, keep you feeling full and satisfied, while also keep you at the weight you want to be.

  1. Exercise and a healthy lifestyle

While its not impossible, it is very difficult to loose weight without exercising. A healthy diet, a healthy body and a healthy mind all go hand in hand. What you consume is very important. Burning calories helps with weight loss, releasing endorphins helps one feel good and enjoy exercise. When you feel well, fit and energised you’re more successful with all aspects of your life, at home, at work and in reaching your goals.

Try exercise for 20 minutes 3-4 times a week. Research has shown that 5 minutes of warm-up, 10 minutes of interval training where you push yourself to your limit for short periods of about 30 seconds and then take a 30-second rest, with 5 minutes of cool down can be very successful in assisting with weight loss. This is not a huge time commitment but has been shown to result in huge rewards.

What can I eat?

The Becoming Healthy Weight Loss program is designed to help you lose weight by substituting 1-2 meals a day while still consuming other nutritionally balanced meals. Our dieticians and nutritionists have put together recommendations of what constitutes a healthy balanced meal, provided a comprehensive of healthy substitutes as well as recommended consumption quantities of Becoming Healthy snacks.

But what is a balanced meal?

A balanced meal looks a little something like this – one source of good quality protein (meat, fish or eggs) one source of healthy salad or vegetables, and one source of healthy fats to ensure you’re able to absorb the vitamins and minerals.

What can I eat?

Proteins

One portion of protein is about the size and thickness of your palm – this is a basic rule of thumb that’s easy to follow!

  • Fish Fillet
  • Prawns
  • Mussels
  • Oysters
  • Lobster
  • Scallops
  • Crab
  • Bacon, – in moderation
  • Eggs, 2 per serve, – can eat every day
  • Full-fat Cottage Cheese
  • Full-fat Ricotta Cheese
  • Tofu
  • Haloumi Cheese
  • 150 ml full fat yoghurt
  • Tinned fish
  • Beans
  • Lentils
  • Nuts
  • Chicken
  • Turkey
  • Steak
  • Lamb –
  • Pork
  • Veal
  • Lean minced beef

Vegetables

Fruits and vegetables – we all know that the more we eat, the better. If you can work these into part of your everyday diet, you’ll be consuming essential vitamins and minerals you need to stay healthy. What’s more, they also help protect against diseases.

The good thing about vegetables is that you can eat as much as you’d like, but with starchy vegetables, try and restrict these to one serve with each meal. It’s also good to add a little good fat to your veggies, as this helps your body absorb even more nutrients.

  • Beetroot
  • Bok Choy/ Pak Choy
  • Brussel Sprouts
  • Broccoli
  • Carrot
  • Capsicum
  • Celery
  • Cabbage
  • Cauliflower
  • Fennel
  • Olives (in moderation as they are high in fat)
  • Water Chestnuts
  • Yellow Squash
  • Tomatoes
  • Asparagus
  • Artichoke
  • Spring Onions
  • Raddish
  • Brussel sprouts
  • Spinach
  • Pickles
  • Cucumber
  • Eggplant
  • Lettuce
  • Leeks
  • Mushrooms
  • Onions
  • Pickled Onions
  • Radish
  • Snow Peas
  • Sugar Snap Peas
  • Sprouts
  • Garlic
  • Ginger
  • Chilli
  • Silverbeet
  • Turnip – in moderation
  • String Beans
  • Green Beans
  • Zucchini
  • Avocado – in moderation
  • Capers
  • Marrow
  • Gherkins – in moderation
  • Baby Spinach
  • Rocket Leaves
  • Alfalfa sprouts
  • Kale
  • Peas – *
  • Split peas *
  • Potato*
  • Pumpkin*
  • Sweet potato*
  • Corn*
  • Butternut*

Fruits

While fruits are great for you, try and stick to the ones that are on the lower end of the fructose spectrum. This will help you avoid any extra sugar in your diet. Here’s some examples.

  • Kiwi fruit.
  • Berries
  • Grapefruit/lemons/limes.
  • Honeydew melon.
  • Pear (with skin)
  • Coconut (although not coconut sugar)

Nuts

Nuts are a great source of good fats and make for a great snack in-between meals – however, try and restrict these to ½ cup a day.

  • Cashews
  • Almonds
  • Pine Nuts
  • Hazelnuts
  • Pecans
  • Walnuts
  • Brazil Nuts
  • Macadamia Nuts
  • Pistachios

Herbs and Spices

Herbs are a great way to add a little flavour to your cooking – add as much as you like!

  • Parsley
  • Basil
  • Coriander
  • Mint
  • Rosemary
  • Bay Leaves
  • Oregano
  • Dill
  • Chives
  • Tarragon
  • Thyme
  • Chervil
  • Sage
  • Garlic
  • Ginger
  • Chilli Powder
  • Red Curry Paste
  • Cinnamon
  • Coriander Seeds
  • Cumin (Seeds or Ground)
  • Paprika
  • Allspice
  • Pepper
  • Cardamom
  • Cayenne Pepper
  • Chilli (Fresh, Flakes or Ground)
  • Cloves
  • Fennel Seeds
  • Nutmeg
  • Saffron
  • Poppy Seeds
  • Sesame Seeds
  • Turmeric
  • Curry Powder

Sauces & Condiments

While great additions to any dish, you might be surprised at the ingredients of some of your favourite sauces and condiments. Always make sure to read the label and steer clear of ones high in sugar.

  • Balsamic Vinegar (try find with no added sugar)
  • Vinegar
  • Dijon Mustard
  • Oyster Sauce
  • Soy Sauce
  • Worcestershire Sauce
  • Lemon Juice
  • Tomato Paste
  • Tomato Puree (avoid Tomato Sauce)
  • Olive Oil
  • Vegetable Stock
  • Beef Stock
  • Chicken Stock
  • Miso Paste

Beverages

Certain beverages contain more than their fair share of sugar and unnecessary calories, so just make sure to read the label or stick to the our suggestions!

  • Water – plain, mineral, sparkling, spring. Can add lemon, lime or mint for flavour Drink at least 2 litres per day, more if you exercise.
  • Tea, without milk – max 3 cups per day, with milk, if you are drinking 3, you need to take into consideration the other dairy you are consuming
  • Coffee, with or without milk – max 1 cups per day. (lattes or cappuccinos are all milk, so quantity needs to be balanced with whatever other dairy you are consuming.)
  • Herbal teas
  • Dry white or red wine – Only allowed during ‘Maintain’ Phase. One glass 2-3 days per week. (this would count as a carbohydrate)
  • Low-carbohydrate beer – Only allowed during the ‘Maintain’ Phase. One drink, 2-3 days per week. (this would count as a carbohydrate)

What should I avoid?

Carbohydrates

  • Bread
  • Pasta
  • Cereal
  • Ice-cream
  • Rice
  • Lollies
  • Biscuits
  • Chocolate
  • Sugar
  • Cakes
  • Any processed foods

High in fructose fruits

  • Bananas
  • Pineapple
  • Apricot
  • Melons such as Watermelon,Cantaloupe, Rock Melon and Honey Dew Melon
  • Grapes
  • All dried fruits (Sultanas, Raisins, Dates, Apricots, Figs etc.)
  • Tinned fruit in nectar/juice
  • Paw Paw

A few other foods to stay away from are sauces high in sugar as well, these might include:

  • Tomato Sauce
  • BBQ Sauce
  • Sweet chilli sauce

Beverages to avoid

  • Soft Drinks (all fully sweetened varieties)
  • Fruit Juices
  • Sports Drinks
  • Cordial
  • Alcoholic drinks

What can I snack on?

Becoming Healthy Snacks

Item Ingredients Portion Size Recommendation
Macadamias Macadamias 1/3 – 1/2 cup
Blueberries Blueberries 1/3 cup occasionally on maintenance only
Sultanas Sultanas 1/3 cup occasionally on maintenance only
Pistachio Kernels Pistachio Kernels 1/3 – 1/2 cup
Sunflower Kernels Sunflower Kernels 1/3 – 1/2 cup
Natural Mix Cashews 20%, Almonds 20%, Blueberries 20%, Pepitas 20%, Sultanas 20% 1/3 – 1/2 cup only on maintenance
Pitted Dates Pitted Dates 2 on maintenance occasionally
Cashews Cashews 1/3 – 1/2 cup
Mixed Nuts Macadamias 20%, Cashews 30%, Almonds 30%, Pistachios 20% 1/3 – 1/2 cup
Almonds Almonds 1/3 – 1/2 cup
Pepitas Pepitas 1/3 – 1/2 cup
Energy Mix Cashews 20%, Sunflower25%, Pistachio 10%, Almond 20%, Pepitas 25% 1/3 – 1/2 cup

Other healthy snacking ideas:

  • 4 corn thins with thin spread of hummus and avocado, with slices of tomato and cucumber on top
  • Slices of tomato with small pieces of cheese on top, flavoured with salt and pepper
  • Veggie sticks, including: cucumber, celery, carrots, capsicum with hummus, tahini or avocado dip
  • Corn thin nachos: 2 corn thins broken in quarters with salsa, some grated cheese, avocado and a small spoon of sour cream (can do larger quantities if it’s a meal)
  • Buy some reusable yoghurt pouches and make up some fresh mixes using full-fat plain yoghurt and some liquidised fruit or a sweetener of your choice, keep them handy for breakfast or snack on the run.

Weight Loss Tips

  • Exercise for 20 minutes 3-4 times a week. Research has shown that 5 minutes of warm-up, 10 minutes of interval training where you push yourself to your limit for short periods of about 30 seconds and then take a 30-second rest, with 5 minutes of cool down can be very successful in assisting with weight loss
  • Choose your ingredients carefully, nutritionally dense foods are more satisfying and satiating which means you will require fewer calories and are less likely to start looking for high sugar, packaged snacks.
  • Never go hungry to a social gathering where there is likely to be unhealthy snack food. Fill up on good quality, real food before you go and you will be much less likely to deviate from your eating plan.
  • Be organised: make sure your fridge and cupboards are stocked with all the ingredients you need to make healthy meals and snacks as well as snacks for when you on the run. If you think all these things through and shop appropriately, you won’t feel the need to order take out or grab fast food on the run. Keep single portions of mixed nuts, whole fruits, individual serves of hummus, a good supply of veggie sticks, available in your fridge, so you always have something to take out with you.
  • Get a friend involved, you are much more likely to stay on the straight and narrow when someone else is watching you, you can be there to support each other, you can exercise together which also means you are less likely to find excuses to pull out.
  • Keep a food diary. When you write down everything you eat, when you see it all in front of you, you can assess what you are doing well and what needs to be changed. Sometimes you will realise, you are eating too much or too little, or too much of something. When you are rushing about your daily life, you may just go with the flow, but when it’s all written down in front of you, it’s easier to assess.

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