 FAST TRACK TO

1. FAST TRACK TO The #1 Worst Carb EVER & The 3 Carbs that will FLATTEN your belly

2. BUT FIRST, A QUIZ What can we remember about our last topic where we discussed why dieting is bad for your health? • How can you eliminate fat cells? • What’s important about the sequence ingredients are listed in on a nutrition label? • Why are nitrates bad for you?

3. Don’t Panic You won’t take in all the information we give you in one go. No problem, just try and pick-up 1 or 2 things that you didn’t know about before. You will get to go over this again at future Fast Tracks! Just commit to continuous learning.

4. Who Has Heard… …that Carbohydrates are bad for you?

5. The #1 Worst Carb Ever Do not eat the following:- • This is undoubtedly the #1 WORST carb EVER, and the money-hungry food industry is conspiring to sneak this nightmare carb into just about everything • In the end, this extremely common carb wreaks havoc on your fat-storing hormones in a MAJOR way, and has even been shown to hamper memory, slow brain activity, and increase your risk of Alzheimer's • This dirt cheap, chemically-altered sweetener shuts down leptin, a fat-regulating hormone in your body that is responsible for sending “hunger signals” from your stomach to your brain • Essentially leptin lets you know when you’re full and when your brain doesn’t get the message, you keep eating and eating and eating • It also increases intra-abdominal fat (belly fat) levels which increases risks of diabetes and heart disease

6. The #1 Worst Carb Ever What is it? High Fructose Corn Syrup • Have you ever indulged in a sweet dessert that just wouldn’t fill you up no matter how much you ate? • One of those treats that you have no self-control over, like, oh, I don’t know… maybe soft drinks, fruit juices, energy drinks, ice cream, pudding, jellies, most “fat-free” foods, chocolate, crackers, cereals, syrups, candies, or desserts? • If that’s the case, you may want to check out the food label • Chances are it contains a large amount of high fructose corn syrup

7. The 3 BEST Carbs Want to know the Top 3 Carbs for a Flatter Belly?

8. The Top 3 Carbs for a Flatter Belly #3 - Berries & Cherries Berries like blueberries, blackberries, raspberries and cherries (although not technically a berry) are some of the BEST carbs you can eat. • They are high in fibre, packed with antioxidants, and score extremely low on the glycemic index, especially cherries which come with a GI of just 22 (that’s low) • Enjoy fresh berries for dessert several times a week - it's a fantastic, nutritious way to finish off any meal • Great as a snack, too! Try them on top of non fat Greek yogurt...

9. The Top 3 Carbs for a Flatter Belly #2 - Quinoa Quinoa (pronounced Keen-wah) is a gluten-free grain that contains double the protein of brown rice along with greater fibre content and a lower glycemic load. • Quinoa is the ONLY grain to contain complete protein (the full spectrum of amino acids) • It comes in several varieties, including "oatmeal-like" flakes and it's wholegrain rice-like form • Enjoy it as an oatmeal substitute for breakfast, in salads or casseroles, or as a wholesome whole-grain, high protein side item to any lunch or dinner meal

10. The Top 3 Carbs for a Flatter Belly #1 - Beans, Lentils, and other legumes Beans and Lentils are packed with loads of fibre and protein • Also many different varieties that you'll never get bored: lentils, chickpeas, black eyed peas, black beans, red beans, kidney beans, butter beans, lima beans, pinto beans...and the list goes on. • Because of their fibre & protein content, along with their versatility, try to eat something from the legume family in as many of your mealsas you can

11. Do You Know… …the type of carbohydrate that will reduce cholesterol, stabilise blood sugar levels, cleanse your body and protect your digestive system? Without this Carbohydrate you will die!

12. Without Carbs There Can Be No Thought Your brain uses approximately 60% of your carbohydrate intake in a balanced diet

13. Without Carbs There Can Be No Life Broadly speaking there are 3 types of Carbohydrates: • Zero to Low Blood Sugar Level Impact • MediumBlood Sugar Level Impact • HighBlood Sugar Level Impact • Not all Carbs are created equal and, in fact, there are some you can’t live without • In fact our energy system runs on carbs • You also need a certain amount of carbohydrate to be able to digest Protein & Fats

14. Zero to Low Impact Carbs Fibre is often known as ‘roughage’ and something that ‘keeps us regular’. • Fibre aids digestion • It cannot be completely digested and therefore is not absorbed into the bloodstream (having no or limited effect on our blood sugar levels) so, instead of being used for energy (zero calories), Fibrepasses through our system, largely intact, and collects waste along the way before being excreted from the body • You cannot live without Fibre! • By ‘keeping things moving’, Fibre is essential to healthy digestion • Fibre can be classed as either SolubleorInsoluble • Solublefibre attracts water and when mixed forms a gel, while Insoluble fibre adds bulk and helps food pass through our intestines • It’s essential to eat both Solubleand Insoluble fibre • Fibre is found only in plant foods • Where possible, eat the skin of fruits and vegetables for extra Fibre

15. Medium Impact Carbs Medium impact carbohydrates take longer to break down into Glucose (blood sugar) and therefore aid in Blood Sugar Level control through slow energy release.

16. High Impact High impact carbohydrates are quicklyconverted into Glucose for instantenergy and will be stored as fat if not immediately used.

17. What does this mean? The HIGHERthe impact level of a Carb, the faster your body converts it into glucose and therefore the more rapid your blood sugar and energy spike. The LOWERthe impact level of a Carb, the slower your body converts it into glucoseand therefore the more gradual your blood sugar levels and the more sustained your energy.

18. What does this mean? If you are going to have HIGH impact carbs then combinationsare the best way to manage this. • Combinations can reduce a HIGH impact carb to a LOW impact carb • This doesn’t mean that you can eat sweets and cakes without any effect though! • However, certain HIGH impact carbs, when combined with other food types, such as Proteins and Fats, can have their impact on your Blood Sugar reduced • For example: eat spaghetti with a bit of olive oil rather than on its own • Carb & Fats combinations are obviously notas healthy as having combinations of Proteins & Healthy Fats!

19. Don’t Decide on Just Sugar! Herbalife Healthy Meal Bar [LOW GI RATED] Despite the sugar, the ingredient mix is better balanced and generates a Low GI rating. • Medium Impact • Carbohydrates – Sugars • 37.5 – 25.4 = 12.1 (100g) • 21.0 – 14.2 = 6.8 (56g) High Impact LowImpact Basically, lots of carb, not much protein or fibre. Tesco Fruit & Nut Muesli [NOT LOW GI RATED] This appears to contain similar sugars but the lack of protein & fibre generates a higher GI impact. • MediumImpact • Carbohydrates – Sugars • 57.1 – 26.1 = 31.0 (100g) • 28.6 – 13.1 = 15.5 (45g) High Impact LowImpact You cannot just look at a Sugar number and decide on that. The combinations of ingredients, especially protein, affect the outcome.

20. Carbohydrate Do’s & Don'ts • Don’t eat carbohydrates on their own • Always eat with Protein, Fibre and Healthy Fats to minimise ‘spiking’ effects on blood sugar levels • Eat the majority of your Carbs during the day and not in the evening • So that you use the energy instead of storing it as fat when sleeping • Keep it natural and un-processed • The closer they are to their natural state the better • What happens to your body if you do not eat enough carbohydrates? • Can’t concentrate (brain starved) • Light headedness & Headaches • Lack of energy • How much carbohydrate do you need daily? • It differs per type and depends on your activity levels and requirements:-

21. Remember…Be CEEN • Community • Engage in the social events we organise on a weekly basis • Education • You don’t know what you don’t know! • Continue to attend these FTTL10 sessions • The internet is full of contradictory information so beware! • Exercise • 80% Nutrition, 20% Exercise • You can’t exercise your way out of a “bad-eating day” • See you at FitClub – Who are you bringing? • Nutrition • Stick to your plan • Don’t hesitate to ask if you have any questions or difficulties

22. Next Fast Track to Level10 Topic The 5 Hydration tricks you can’t afford to miss! BE HERE…SAME TIME…SAME PLACE…

23. Put it into ACTION