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Your Slimming Success Starts Here!

In food optimising, you can be confident that you have found the most generous,

flexible and effective weight loss plan you could have dreamed of.

You’ll discover that we will encourage you to enjoy a whole new way of eating:

• To eat to satisfy your appetite, not to keep a diet sheet

• To eat at any time of the day (or night if you like)

• To eat all day, whenever you want to, without counting a single calorie, point

or unit

How can you do all this and still expect to lose weight?

Because – like many strokes of genius – Food Optimising turns conventional wisdom

about dieting on its head – with marvellous results!

• Instead of telling you what you can and can’t eat, we put you in control.

• Instead of making you change your lifestyle to fit your diet, we ask you to

choose what works for you

• Instead of forcing you to exercise iron willpower, we offer you choice power!

As you learn about food optimising, you will find out more about FREE FOOD – the

master stroke that makes food optimising fast, effective and so easy.

• Free Food is how you satisfy your appetite even on the hungriest of days

• Free Food is how you learn to lose weight fast and keep it off for good

Hundreds of choices of completely free foods are there for the taking: no weighing,

no calculating, no estimating, no counting and not a point or a unit in sight!

Hundreds of normal, everyday foods that are the mainstay of family meals and all

without restrictions – no kidding!

Power Point....

Crash dieting can result in the loss of excess lean tissue (such as muscle), adversely

affecting our metabolic rate. Food optimising is the opposite of this. Losing weight

steadily on a sensible energy intake is the best way to slim and keep the weight off

for good.

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The Three Ways to Food Optimise are:

• The Green Choice – lots of filling, healthy carbohydrates, plus

generous servings of protein for a balanced diet, and low in

fat.

• The Original Choice – plenty of lean, satisfying protein, plus

energising carbohydrates for a balanced diet, and low in

fat

• The Gold Choice - day-by-day alternating of Green and

Original for superb results

Whichever choice you take, you can be sure that Food Optimising is perfect for

your lifestyle. You’ll be able to:

• Create satisfying meals the whole family will love. No more separate ‘diet

meals’: you can enjoy the same foods as everyone else. No one will

believe you are slimming!

• Make hundreds of quick and easy meals from everyday foods, when time

is short. You’ll be spoilt for choice!

• Enjoy eating out as well as at home. Pub lunches, Sunday roasts, Indian

and Italian meals – there’s always something tasty on the menu when your

Food Optimising.

By joining the group you’ve made one important choice: to make positive

changes in your life. Now its time to put the power of Food Optimising to work for

you. Now’s the time to make new choices that’ll ensure you lose weight steadily

and safely until you’ve achieved your personal ideal weight – and stay there for

life!

Power Point.....

Slimming successfully for life involves making some changes to the way you shop,

cook and eat. Along with Free Foods, deciding to follow Green or Original

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choices each day helps to make these lifestyle changes enjoyable, effortless and

stress-free.

Your Lifestyle, Your Choice

Forget diet plans that tell you to put your meals on a smaller plate to make them

look bigger! With Food Optimising, you can fill even the biggest plate – and go

back for seconds – and still lose weight!

Each day, Food Optimising asks you to choose between two styles of menu,

depending on what you’re doing that day and what you fancy eating.

THE GREEN CHOICE

On days when you feel like filling up pasta, jacket potatoes, vegetable curry and

chillies, you’ll love Green. Enjoy unlimited pasta, rice, potatoes, baked beans,

pulses and grains, plus vegetables, fresh fruit, very low fat natural yogurt and

fromage frais. You’ll be amazed at how much you can eat.

THE ORIGINAL CHOICE

If you fancy treating yourself to an all day egg and bacon breakfast, roast beef,

fresh fish or seafood, you’ll be in heaven on an Original day. You can enjoy

unlimited lean, beef, lamb, pork (including bacon), chicken, turkey, fish and

seafood, plus fresh fruit and most vegetables, very low fat natural yogurt and

fromage frais. You really won’t believe you are slimming!

The choice.... is yours!

Each day, decide whether you want to have a Green day or an Original Day,

and stick to that choice all day. You can make every day a Green day, or

alternate Green and Original days if you prefer.

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Your Choice on a Plate

Green or Original? Both choices have hundreds of Free Foods, so whatever your

choice, hunger becomes a thing of the past. Food Optimising is all about

deciding what kind of foods you feel like filling up on, and choosing a Green or

Original day accordingly. A lot of traditional family favourites – such as Spaghetti

Bolognese or a Roast Dinner – work equally well on both choices. Here’s how your

plate could look, in Green style and in Original style.

Super Spaghetti

GREEN STYLE

• A big pile of spaghetti: Free Food on Green!

• A serving of bolognese sauce made with extra lean minced beef,

chopped tomatoes, onion, garlic, mixed peppers and carrots (allowing

85g extra lean minced beef per serving from the Green Healthy Extras

section) Or replace the beef with minced Quorn (a Free Food)

• TOTAL SYNS ON A GREEN DAY: 0

ORIGINAL STYLE

• Heaps of meaty bolognese sauce (made as above): Free Food on Original

• 100g wholemeal spaghetti (boiled weight) from Original Healthy Extras

section

• TOTAL SYNS ON AN ORIGINAL DAY: 0

Serve up a Roast

GREEN STYLE

• 85g lean roast beef from the Green Healthy Extras section

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• Lots of garden peas, broccoli and carrots; dry-roast potatoes and mashed

potatoes (no added fat). All Free Food on Green!

• 1 small Yorkshire pudding, which counts as 3 Syns

• 4 tablespoons of gravy ( no added fat), which counts as 1 Syn

• TOTAL SYNS ON A GREEN DAY: 4

ORIGINAL STYLE

• As much lean roast beef as you like! (Free Food on Original)

• Plenty of broccoli, carrots and green beans (all Free Foods on Original)

• 198g new potatoes boiled in their skins from the Original Healthy Extra

section

• 1 small Yorkshire pudding, which counts as 3 Syns

• 4 tablespoons of gravy ( no added fat), which counts as 1 Syn

• TOTAL SYNS ON AN ORIGINAL DAY: 4

Two Choices – Three Easy Steps

Whether you choose Green or Original, there are three easy steps to a

wonderful, satisfying, feel-good Food Optimising day!

STEP 1 Choose your Free Foods

There are hundreds of Free Foods to choose from when you’re Food

Optimising. And Free Foods aren’t just ‘diet’ foods like salads and cottage

cheese! You’ll find satisfying, comforting foods on our Free Foods lists, such as

potatoes, pasta, rice, steak, chicken and seafood. We call them Free Foods

because you can eat as much of them as you like – and because they free

you from feeling anxious or guilty around food. You can relax and enjoy a

whole new way of eating, knowing you’ll never go hungry when you’re Food

Optimising. You finish eating when you’ve had enough, not because you’ve

run out of your food allowance for the day!

STEP 2 Choose your Healthy Extras

In addition to all the Free Foods you eat to satisfy your appetite, we ask you to

choose some more food! Each day we ask you to choose THREE or FOUR

times from a huge list of Healthy Extra choices, designed to give your body

the vital vitamins, minerals and fibre you need. Healthy Extras include milk

and cheese for calcium and wholemeal bread and breakfast cereals for

fibre.

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STEP 3 Choose to Syn a little!

On top of all that (if you still have room!) you can make even more choices

with our unique Syns system, designed to take the guilt right out of eating. All

food that isn’t Free has a Syn value: you simply choose how to spend your

Syns each day. Chocolate, crisps, or extras like mayonnaise or gravy –

whatever your favourite treat, you’ll find you can fit it into Food Optimising,

the plan where no food is banned.

Make Free Food Power Work for You

Free Foods are vitally important for your weight loss as they provide you with

hundreds of delicious, satisfying meals and snacks to ensure you will slim without

ever having to go hungry. And together with Healthy Extras, they ensure you have

a healthy, balance diet you can adopt for life. Free Foods are the key to your

success because they’re just packed with power:

FILLING POWER

Free Foods are relatively low in energy density, which means that they are low in

calories for their weight. They are bulky too, so they fill you up and make it more

difficult to consume a lot of calories – great news for slimmers!

SATISFYING POWER

Free Foods keep you feeling fuller for longer than other foods, so that you don’t feel

the need to eat until you require more energy.

SLIMMING POWER

When you eat Free Foods to satisfy your appetite, you will automatically be making

healthier food choices, which naturally limit your calorie intake and help you lose

weight – without you having to count a single calorie.

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LIBERATING POWER

Because you never have to worry about being hungry, or about counting every

mouthful you eat, Free Foods unlock the door to a feeling of freedom and

relaxation around food that magically lightens the burden of slimming.

APPETITE-REDUCING POWER

Who needs a magic pill? No-one when they have the power of Free Food. The

combined synergistic effect of all these powerful physical and psychological

weight loss boosters actually reduces appetite naturally and healthily. As the weeks

go by you’ll find you actually need (and want) to eat less. Free Foods are the

answer to your weight-loss prayers!

Your Fabulous First Week

Food Optimising will work 100 per cent for you – if you’re prepared to give it 100 per

cent!

We ask you to make some changes to the way you shop, cook and eat (any diet

plan that claims you can slim without changing a thing is lying to you).

Food Optimising changes are easy, realistic changes that will benefit your health,

help you slim and amaze you with the results they bring.

Best of all, you’ll find that eating the Food Optimising way is so liberating and

enjoyable, you’ll be happy to adopt it as your new way of eating for life!

We ask you to make a commitment to yourself, promise yourself now that no

matter what, you’ll Food Optimise 100 per cent for the next week......it could be the

next seven days that change your life forever!

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10 Steps to Terrific Results:

• Use the information you have been given in this booklet to work out what you

would love to eat at each meal, giving priority to Free Foods, then Healthy

Extras, then Syns.

• Take some time to meal-plan your next seven days, giving thought to the

demands on your time during the week ahead.

• Aim to vary your choices throughout the week. The wider the variety of food,

the greater the health and weight loss benefits.

• Aim to cook meals the whole family can enjoy. There’s no need to cook

separately for you. Food Optimising is just ordinary, wholesome, everyday

foods – with a touch of magic!

• Make the most of basic, hunger-busting Free Foods for truly appetising main

meals. Pre-planning, slow-cookers and automatic oven settings can make a

meal even more convenient than the pre-packaged, additive-laden variety

– and certainly ore appreciated by all.

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• Take a quiet therapeutic half-hour to prepare a basic Free Food meal the

evening before. So much less hassle than the supermarket scramble, the

driving, the parking and the check-out queue.

• Make a list before you go food shopping and stick to it. Impulse buys can

wreak havoc.

• Including food from the Syns list is a great way to ensure you never feel

deprived or guilty around food. Punishing weight loss regimes that ban

certain foods are known to be counterproductive.

• Test out Free Foods to the limit! Satisfy your appetite with as much Free Food

as you like. Don’t panic when family and friends say can’t possibly lose

weight eating all that! They’re wrong! You can!

• Enjoy, savour, delight in and relish every single mouthful you eat this week

(and not just this week, but every week!)

YOUR DAILY CHOICES

Green or Original?

Are you ready to lose weight more effectively, healthily and enjoyably than you ever

thought possible? Then go for GREEN!

The Green choice is a super-healthy eating plan that you can follow every day or

alternate with Original days for maximum variety. There are three simple steps to a

wonderfully satisfying, slimming Green day!

Are you ready to lose weight by eating more delicious food than you ever thought

possible – without giving up your social life? Then you’re off on Original!

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Original days are ideal if you’re eating out as every menu will have choices you can

enjoy. Aim to include some Green days during the week to ensure an overall

balanced diet. There are three simple steps to a wonderfully satisfying slimming

Original day!

STEP 1 Choose your Free Foods

Enjoy as much food as you like every day from the huge, satisfying Free Food list

contained in this booklet. You don’t have to weigh, count or calculate quantities of

these foods in any way. No fuss, just great-tasting, filling food. No kidding!

STEP 2 Choose your Healthy Extras

Then make THREE or FOUR choices from the Healthy Extras lists of more health-giving

foods. Your Healthy Extra options for the Green and Original choice are contained in

this booklet.

STEP 3 Choose your Syns

Enjoy 5 to 15 Syns a day from an endless list.

GREEN FREE FOOD

Just to keep it simple I have condensed the list so that you can get the idea – a

more comprehensive list is available.

• Pasta, rice and grains

• Beans, lentils and pulses

• Very low fat dairy products

• Vegetable proteins, e.g. Quorn and tofu

• Eggs

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• All vegetables, including potatoes

• Fresh or frozen fruit

ORIGINAL FREE FOOD

Just to keep it simple I have condensed the list so that you can get the idea – a

more comprehensive list is available.

• Lean meat (including bacon) and poultry

• Fish and seafood

• Game

• Very low fat dairy products

• Vegetable proteins. e.g. Quorn and tofu

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• Eggs

• Most vegetables

• Fresh or frozen fruit

Healthy Extras

Healthy Extras are just that: they help you get everything you need for a healthy,

balanced diet, and they’re extra, because every day we ask you to choose 3 or 4

servings of Healthy Extra foods as well as all your Free Food!

How do I use the Healthy Extras section?

Nutritionists agree that a healthy, balanced diet includes a daily intake of foods rich

in fibre and calcium, vitamins and other minerals. The Healthy Extras section helps to

ensure that you benefit fully from eating a wide variety of these foods. It also helps

you benefit from the latest exciting research on calcium’s potential to boost weight

loss.

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Make 1 or 2 choices from the A section AND 2 choices from the B section every day.

A - Choices are dairy foods that are high in calcium; a mineral that is vital for good

health and that could also benefit your weight loss.

B – Choices are foods that are high in fibre or contain important nutrients for a

healthy balanced diet.

A Choices

A choices are the same on both Green and Original days. You should make 1 or 2

choices from this list daily.

MILK

Milk tastes great on its own, in hot drinks or on cereal.

350ml skimmed milk

250ml semi-skimmed milk

175ml whole milk

200ml goat’s milk

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130ml sheep’s milk

250ml calcium-enriched soya milk, sweetened or unsweetened

250ml calcium-enriched rice milk

CHEESE

Use in sandwiches, on jacket potatoes or on pasta – whole, grated, sliced, melted or

grilled!

28g Cheddar

28g Edam

28g Emmental

28g Gouda

28g Gruyere

28g Parmesan

42g Mozzarella

42g Reduced fat Cheddar

42g Reduced fat Cheshire

85g Primula Light Cheese Spread

2 x 25g Dairylea Light Cheese Slices

3 x 22.5g Dairylea Light Triangles

3 x 14g Dairylea Original Triangles (not chunky)

5 x 17.5 Laughing Cow Light Triangles

2 Mini Babybel Cheeses

3 Mini Babybel Light Cheeses

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