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5
Natural Balance Shake
Take the Natural Balance Shakes according to your weight loss or
well-being goals
Nutrition
MUSTS
to reach your goals:
Follow the Plate Model according to your weight loss or well-being
goals and take a WellnessPack sachet daily.
Exercise
Exercise according to the recommendations on the checklist.
Follow the Daily Checklist
Plan your days and repeat new routines until they become second
nature.
Join your Orifame Consultants Wellness Group for support &
inspiration
Community
The Wellness Roadmap is a weight loss- and maintenance system developed by Professor Stig
Steen and colleagues at Igelsa Research Center in Sweden. It is based around the Natural Balance
Shakes and lifestyle recommendations from Harvard University and other internationally recognized
medical institutions. The Roadmap system has been clinically tested for over three years at Igelsa with
effective and long-lasting results. Follow it to lose weight or develop a healthier life- and dietstyle!
The Wellness Roadmap
TM
Take the Natural Balance Shake as
follows:
1 portion 30 minutes before
lunch
1 portion 30 minutes before
dinner
This will curb your appetite and
enable portion control.
1st Must: Natural Balance Shake
Take the Natural Balance Shake at
any time as:
a healthy snack or
when you experience a sugar
craving
FOR
WEIGHT LOSS
FOR
ENERGY AND WEIGHT
Maintenance
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The Wellness Roadmap
TO REACH YOUR WEIGHT LOSS GOALS:
Weight Loss Road
NATURAL BALANCE SHAKE NATURAL BALANCE SHAKE
1 portion 30 minutes before
lunch
1 portion 30 minutes before
dinner
to curb appetite and enable
portion control
BREAKFAST EXAMPLE
BREAKFAST EXAMPLE
150 ml low fat yoghurt,
oats and berries
1 slice wholegrain bread
with low fat topping
150 g vegetables
A WellnessPack sachet
150 ml low fat yoghurt,
oats and berries
1 slice wholegrain bread
with low fat topping
150 g vegetables
A WellnessPack sachet
SNACK: MID-MORNING
AND MID-AFTERNOON
SNACK: MID-MORNING
AND MID-AFTERNOON
Avocado + 1 spoon of
low fat cottage cheese or
1 fresh fruit + 5 nuts of
your choice
LUNCH AND DINNER LUNCH AND DINNER
Plate model for weight
loss:
: Raw or cooked
vegetables
: Low-fat proteins and
slow carbs
FOR ENERGY- AND WEIGHT MAINTENANCE:
Well-being Road
Take any time as:
a healthy snack
when you get a sugar craving
One portion of the Natural
Balance Shake or
The same snack options as
for Weight Loss Road
Plate model for weight
maintenance:
: Raw or cooked
vegetables
: Low-fat proteins
: Slow carbs
2nd Must: Nutrition
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The Roadmap Plate Model
Use the three food groups on the previous page to compose
your meals. Remember to take a sachet of the Wellness Pack
daily.
Lunch &Dinner
Lunch &Dinner
Breakfast alternative 1: One slice of whole grain bread with 1 slice of low
fat topping, cucumber, tomato, olives, lettuce/
parsley. 1 egg. 1 fresh orange/fruit. Coffee/tea
Breakfast alternative 2: 1.5 dl Low fat/probiotic yoghurt, 0.5 dl msli and
0.5dl fresh berries. 1 fresh orange/fruit. Coffee/tea.
Breakfast alternative 3: Oatmeal porridge (1dl oats boiled with 2.5 dl
water). 0.5 dl fresh berries. 1 fresh orange/fruit.
Coffee/tea
Breakfast on the go: 1 portion of the Natural Balance Shake. 1 fresh fruit.
Coffee/tea
Snack alternative 1: One fresh fruit and 5 nuts of your choice
Snack alternative 2: 1 serving Natural Balance Shake
Snack alternative 3: 1.5 dl low fat yoghurt/cottage cheese and fresh
berries or chopped fruit
Snack alternative 4: A small handful mixed dried fruit- and nuts +
vegetable sticks
Group 1
Mainly Vegetables
Lettuce, spinach, ruccola
(greens)
Parsley, coriander (herbs)
Celery, fennel, pak choi
Cabbage, kale
Sprouts (all kinds)
Cucumbers, Peppers
Tomatoes, carrots
Brussel sprouts, broccoli,
caulifower,
Asparagus, okra
Beetroot, radish
Green peas
Olives,
Avocados
Onions, garlic
Group 2
Mainly Protein
Mushrooms
Lentils
Chick peas
Beans (all kinds)
Tofu
Soy mince
Fish
Seafood
Eggs
Chicken
Turkey
Low fat and
unsweetened dairy
products (cheese,
yoghurt, milk)

Group 3
Mainly carbohydrates
Whole grains (oats, rye,
wheat)
Rice (whole grain)
Potato
Sweet potato
Root celery
Pumpkin
Corn
Quinoa
Bulgur
Noodles
Pasta (whole meal)
Bread (whole grain)
Breakfast: Alternative 1 or 2
Snack: One alternative (1-4)
Lunch: Group 1 (: of plate)
Group 2 + 3 ( of plate)
Snack: One alternative (1-4)
Dinner: Group 1 ( of plate)
Group 2 + 3 ( of plate)
Breakfast: Alternative 1 or 2
Snack: One alternative (1-4)
Lunch: Group 1 ( of plate)
Group 2 ( of plate)
Group 3 ( of plate)
Snack: One alternative (1-4)
Dinner: Group 1 ( of plate)
Group 2 ( of plate)
Group 3 ( of plate)
2nd Must: Nutrition
the thRee Food GRoUPs
TO REACH YOUR WEIGHT LOSS GOALS:
Weight Loss Road
FOR ENERGY AND WEIGHT MAINTENACE
Well-being Road
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