2013 Health and Wellness Program featuring Body by Vi -

Volume 2

A new Lifestyle is upon you!

A Healthy Lifestyle

• Pray – God Is Real!• Smile – It is contagious• Appreciate what you have• Help reduce tobacco use by quitting for your health and your

families health• Minimize alcohol consumption• Avoid excess sun exposure• Maintain or achieve an appropriate weight• Exercise regularly (3-5 times/week) – 1 hour of moderate exercise

per session• Get your body moving EVERY DAY—just a short walk goes a long

ways!• Simplify your lifestyle (if possible – less can be more)• Reduce stress

Why Vi? Why Now?

* The key to success is having the support you need and the best products available. With Vi, you get both?* It’s safe for Children.* Visalus is made from natural sources of foods.* Program allows people to still “live a little” example: pizza night with the family is encouraged.* Visalus has a true vision of changing the world’s obesity issue.

What’s Your r Kit*30% of your required vitamins and minerals in each serving * 3 Sources of Protein for lean muscle

development * Unmatched support system

The Balance Kit :Provides one shake a daySomeone who wants or needs ultimate nutrition with minimal weight loss goalsExcellent for somebody who doesn't eat breakfast Great kit for a child

The Shape Kit :Provides 2 shakes a dayGreat for someone with a weight-loss goal 10 to 15 pounds over 90 days

The Core Kit:Provides one shake a day along with the four part vi-pack system that works on a molecular level/defense system Includes Neuro for safe & healthy energy Great for muscle building, recovery, and repair as well as those with certain medical conditions; joint pain, Inflammation etc.

The Transformation KitPerfect for someone looking to lose 25-30+ lbs. over 90 daysProvides two shakes a day, Neuro, an appetite suppressant, metabolism booster to rev up a slow metabolism & omega vitals to provide the body with good fats to ward off the bad fats

The Fit Kit:For the individual with a very active lifestyle and the kit that provides snacksProvides 2 shakes a day, Nutra cookies for snacks, Pro & Go for instant and prolonged energy needsGreat for the avid athlete or someone who is on the go and needs snacks

The proteins in the Visalus Mix are specially processed to remove fat, carbs, and lactose, along with the isoflavones from the soy. Therefore, we should not impact estrogen, but have the most concentrated types of protein to help build and maintain lean muscle.For bodybuilders or people look looking to gain muscle, amniogen  is a key ingredient and a patented enzyme in our mix that helps the body absorb and use the protein.

Other FAQ’sWhat is does the Vi-Pak consist of?• Multi-mineral & Vitamin – All essential minerals and vitamins• Anti-Aging & Energy – Acetyl L-Carnitine – ( better mental function & weight loss ) , Alpha

Lipoic Acid – (helps turn glucose into energy ), L-Glutathione – (amino acid found in skeletal muscle. It is also a potent antioxidant, enzyme cofactor, and detoxifier ), Coenzyme Q-10 – (protects the stability of the cell membrane, protects DNA from free radical induced oxidative damage, and helps recycle Vitamin E )

• Omega Vitals – Phosphatidylcholine – (Also known as PC, phosphatidylcholine serves as the body's main source of choline, an essential nutrient and precursor to the neurotransmitter, acetylcholine. PC is also necessary for the production of surfactants, which are critical for lung function and gastrointestinal health ), Phosphatidylserine – (has known effects that reduces the amount of stress on our bodies caused by exercise, in addition to improving our athletic performance ), Natural Mixed Tocopherols – (removes potentially damaging oxidizing agents in a living organism ), Evening Primrose Oil – (anti-inflammatory ), Fish Oil – (slow the body’s aging process by lengthening telomeres that often shorten with age and help reduce inflammation ), Flaxseed Oil – (used to prevent and treat heart disease and to relieve a variety of inflammatory disorders and hormone-related problems, including infertility ), Pumpkin Seed Oil – ( Prostate health, Improved Sleep, Eye Health & Stress Incontinence )

• Supercharged Antioxidant - Helps your body defend itself against harmful free radicals and fortify your system against dangerous and deadly diseases

What does Neuro Do? Provides healthy energy for the body and brain with low caffeine levels.

What Does Go Do? Provides fast, on-the-go energy before your workout. It invigorates the body and brain, as well as supports visual acuity with antioxidant protection.

What Does Pro Do? help balance your energy levels throughout the day. It may help with:- Higher energy levels for exercise and daily activities. Helps the body’s ATP production. Supports the body’s Nitric Oxide production

Planning = Success

• Meal 1 – Visalus Shake – 200-300 Calories – See Visalus Recipes

• Meal 2 – 100-200 Calorie Snack – See Snack Suggestions

• Meal 3 – Visalus Shake or 300 Calorie Lunch – See Visalus Recipes or Lunch Suggestions

• Meal 4 – 100-200 Calorie Snack - See Snack Suggestions

• Meal 5 – Sensible dinner– 500-600 Calories• Meal 6 – 100 Calorie Snack – See Snack Suggestions

*Calorie intake is intended for a baseline. Calorie intake may need to be increased depending on activity level, age, gender, and weight.

WATER

Health benefits of water:Water is your body's principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues. Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.

How much water do you need?Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its watersupply by consuming beverages and foods that contain water. So how much fluid does the average, healthy adult living in a temperate climate need? The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day.

Reference: Mayo Clinic

Great Snacks

Visalus Shake – 2 Scoops of shake mix with 6 oz. of water and 4 cubes of Ice ( Post Workout)String Cheese / Cubed Cheese / Cottage CheeseApple dipped in Peanut Butter / Apple Chips (dehydrated) / Cubed Apples & Cheese / Applesauce100-Cal. Bag of popcornRaw veggies with hummusTurkey Rollups – four slices of turkey rolled up and dipped in 2 teaspoons of honey mustardTuna with Triscuit Crackers ( and a piece of gum!)Whole grain goldfishCooked and cubed chicken breastSweet potato fries – tossed in olive oil and baked at 400 degrees for 10 min.

BananaLow Fat Yogurt15-25 Almonds

Beef JerkyLow Salt Pretzels

Orange SlicesOatmeal

2-3 - Hard Boiled Eggs

Vi CookiesFrozen Grapes

CraisinsPumpkin SeedsNutra Cookie

Make sure you watch serving size / calories!!

Vi-Shape RecipesAll Shakes Require 2 Scoops of Visalus Shake Mix & 8 oz. Of Almond,

Soy, or Regular Milk, unless stated otherwise

• Cake Mix: Visalus – with 8 oz. of Almond milk • Peanut Butter Shake: 2 tbsp. of PB2 – shaken• Hershey Kiss: 1 Chocolate flavor packet or 1 tbsp. of cocoa• Iced Coffee: 2 tbsp. of instant coffee – shaken not stirred• Apple Pie : 3 tbsp. of apple sauces, 2 tsp. of cinnamon, ½ tsp. of vanilla extract & 6

ice cubes• Banana Split: 1 small banana, 1 chocolate flavor packet, 1 tbsp. of pb2, & 4 ice cubes• Apple Mango Freeze: 3 Tbsp. unsweetened apple sauce, 1 cup of frozen mango

chunks & 6 ice cubes• Berry Peachy: ½ cup of frozen peach slices, ½ cup of frozen strawberries, 1 peach

flavor packet & 5 ices cubes• Peach Dream: 8 oz. of water, ¾ cup of low fat vanilla yogurt, 1 cup of frozen peach

slices, 1 tsp. of vanilla extract & 5 ice cubes (NO MILK)• Fuzzy Navel: 4oz of milk, 4 oz. of orange juice, 1 cup of frozen peaches & 6 ice cubes

Healthy LunchesLunches should stay between 300-500 calories40% Protein 40% Carbohydrate20% FatKeep an eye on Sodium in cooking products an amount of condiments used.

• Visalus Shake• Grilled Chicken Salad, whole grain crackers, low Calorie dressing• Whole grain wrap with chicken or turkey, cheese, and veggies • 6 oz. steak/burger with no bun, rice or sweet potato, and veggies• Bowl of Chili• Ham, Turkey, or Chicken Sandwich (multigrain Bread) – with 1 piece of

cheese, lettuce, tomato, and low calorie / no calorie butter or mayo. If you are still hungry after eating any one of these meals, you should eat some veggies with them.

Healthy Dinner Ideas

Calories should be between 400-600 calories

50% Protein 20% Carbohydrate

30% FatKeep an eye on Sodium in cooking products an amount of condiments used.

Prep Time: 15 Min. Total Time: 50 Min. Makes 4 servings, 1/4 recipe (493 g) each

What You Need

1/4 cup flour 1/2 tsp. pepper 4 small chicken breasts (1-1/2 lb./675 g), skin removed 1/4 cup Kraft Calorie-Wise Zesty Italian Dressing 2 cups baby carrots 1 onion, cut into wedges 1 can (10 fl oz/284 mL) 25%-less-sodium chicken broth, divided 1 cup long-grain brown rice, uncooked 1/4 cup Philadelphia Light Cream Cheese Spread 2 Tbsp. chopped fresh parsley

Make It

MIX flour and pepper in shallow dish. Add chicken; turn to evenly coat both sides of each breast. Gently shake off excess flour mixture. HEAT dressing in large nonstick skillet on medium heat. Add chicken, meat-sides down; cook 5 to 6 min. or until golden brown. Turn chicken.Add carrots, onions and 1 cup broth; cover. Simmer on medium-low heat 20 min. or until carrots are tender and chicken is done (170°F). Meanwhile, cook rice as directed on package, omitting salt. SPOON rice onto platter. Use slotted spoon to remove chicken and vegetables from skillet, reserving liquid in skillet. Place chicken and vegetables over rice; cover to keep warm. Add cream cheese spread and remaining broth to skillet; cook and stir on high heat 2 to 3 min. or until cream cheese is melted and sauce is well blended.Simmer on medium-low heat 3 to 5 min. or until sauce is slightly thickened, stirring occasionally. Spoon over chicken and vegetables; sprinkle with parsley.

Farmhouse Chicken Dinner

Seared Steak with Caramelized Onion & Blue Cheese Sauce

4 servings, 3 ounces steak & about 2 tablespoons sauce each Active Time: 30 minutes Total Time: 30 minutes

Ingredients1/2 teaspoon kosher salt, divided1/4 teaspoon freshly ground pepper1-1 1/4 pounds boneless strip steak (about 1 inch thick), trimmed2 tablespoons extra-virgin olive oil, divided2 cups thinly sliced onion2 tablespoons water1 teaspoon brown sugar1/4 cup crumbled blue cheese

PreparationPat steaks dry and cut into 4 equal portions. Sprinkle with 1/4 teaspoon each salt and pepper. Heat 1 tablespoon oil in a large skillet over medium-high heat until very hot, but not smoking. Add the steaks and cook until browned on the bottom, 2 to 4 minutes. Turn over, reduce heat to medium-low and cook to desired doneness, 3 to 5 minutes for medium-rare. Remove the steaks from the pan and set aside, covered with foil.Add the remaining 1 tablespoon oil to the pan and increase the heat to medium. Stir in onion, water and brown sugar, cover and cook, stirring occasionally, until the onion is golden brown and the liquid has evaporated, 8 to 10 minutes. (Add more water a tablespoon at a time if the onions are browning too quickly.)Remove from the heat. Stir in blue cheese and the remaining 1/4 teaspoon salt. Serve the steaks with about 2 tablespoons sauce each.

NutritionPer serving: 262 calories; 15 g fat ( 5 g sat , 8 g mono ); 67 mg cholesterol; 7 g carbohydrates; 1 g added sugars; 24 g protein; 1 g fiber; 306 mg sodium; 388 mg potassium.

Cornmeal-Crusted Chicken Nuggets with Blackberry Mustard

4 servings Active Time: 20 minutes Total Time: 20 minutes

Ingredients1 cup fresh blackberries or raspberries, finely chopped1 1/2 tablespoons whole-grain mustard2 teaspoons honey1 pound chicken, cut into nuggets 1/2 teaspoon salt1/4 teaspoon freshly ground pepper3 tablespoons cornmeal1 tablespoon extra-virgin olive oil

PreparationMash blackberries (or raspberries), mustard and honey in a small bowl until it looks like a chunky sauce.Sprinkle chicken tenders with salt and pepper. Place cornmeal in a medium bowl, add the chicken and toss to coat (discard any leftover cornmeal).Heat oil in a large nonstick skillet over medium-high heat. Reduce heat to medium and cook the chicken, turning once or twice, until browned and just cooked through, 6 to 8 minutes total (thinner nuggets will cook faster than thicker ones). Serve the chicken nuggets with the berry mustard.

Serve with: Steamed broccoli and carrots

Beer-Battered Fish Tacos with Tomato & Avocado Salsa

2 servings Active Time: 30 minutes Total Time: 30 minutes IngredientsTomato & Avocado Salsa, (recipe follows) or store-bought fresh salsa3 tablespoons all-purpose flour1/8 teaspoon ground cumin1/8 teaspoon salt1/8 teaspoon cayenne pepper, or to taste1/3 cup beer8 ounces tilapia fillet, cut crosswise into 1-inch wide strips2 teaspoons canola oil4 corn tortillas, warmed

This recipe calls for:Tomato & Avocado Salsa

PreparationPrepare Tomato & Avocado Salsa, if using.Combine flour, cumin, salt and cayenne in a medium bowl. Whisk in beer to create a batter.Coat tilapia pieces in the batter. Heat oil in a large nonstick skillet over medium-high heat. Letting excess batter drip back into the bowl, add the fish to the pan; cook until crispy and golden, 2 to 4 minutes per side. Serve the fish with tortillas and salsa.

NutritionPer serving: 409 calories; 16 g fat ( 2 g sat , 9 g mono ); 57 mg cholesterol; 40 g carbohydrates; 29 g protein; 8 g fiber; 408 mg sodium; 972 mg potassium.

Sweet & Savory Grilled Chicken4 servings Active Time: 5 minutesTotal Time: 25 minutes

Ingredients2 teaspoons light brown sugar2 teaspoons dry mustard1 teaspoon onion powder1/2 teaspoon kosher salt1/4 teaspoon white pepper or freshly ground black pepper1-1 1/4 pounds boneless, skinless chicken breast (see Note)

PreparationCombine brown sugar, dry mustard, onion powder, salt and pepper in a small bowl.Coat both sides of chicken with the rub up to 30 minutes before grilling or broiling.Preheat grill to medium-high or position a rack in upper third of oven and preheat broiler.To grill: Oil the grill rack (see Tip). Grill the chicken, turning once, until an instant-read thermometer inserted into the thickest part registers 165°F, 4 to 8 minutes per side.To broil: Line a broiler pan (or baking sheet) with foil and coat with cooking spray. Place the chicken on the foil. Broil, watching carefully and turning at least once, until an instant-read thermometer inserted into the thickest part registers 165°F, 10 to 15 minutes total.

Make Ahead Tip: Store the rub in an airtight container for up to 3 months; coat the chicken with the rub up to 30 minutes before grilling or broiling.

NutritionPer serving: 140 calories; 3 g fat ( 1 g sat , 1 g mono ); 63 mg cholesterol; 3 g carbohydrates; 2 g added sugars; 23 g protein; 0 g fiber; 196 mg sodium; 198 mg potassium.

Spicy Tunisian Grilled Chicken

Active Time: 5 minutes Total Time: 25 minutes

Ingredients2 teaspoons coriander seeds2 teaspoons caraway seeds3/4 teaspoon crushed red pepper3/4 teaspoon garlic powder1/2 teaspoon kosher salt1-1 1/4 pounds boneless, skinless chicken breast

PreparationGrind coriander seeds, caraway seeds and crushed red pepper in a spice grinder (or mortar and pestle) until finely ground. Transfer to a small bowl and stir in garlic powder and salt.Coat both sides of chicken with the rub up to 30 minutes before grilling or broiling.Preheat grill to medium-high or position a rack in upper third of oven and preheat broiler. To grill: Oil the grill rack. Grill the chicken, turning once, until an instant-read thermometer inserted into the thickest part registers 165°F, 4 to 8 minutes per side.To broil: Line a broiler pan (or baking sheet) with foil and coat with cooking spray. Place the chicken on the foil. Broil, watching carefully and turning at least once, until an instant-read thermometer inserted into the thickest part registers 165°F, 10 to 15 minutes total.

Bean Burgers with Spicy Guacamole

• 6 servings • Active Time: 50 minutes • Total Time: 50 minutes • IngredientsBean Burgers with Spicy Guacamole1/2 cup water1/4 cup quinoa, rinsed (see Note)3 tablespoons extra-virgin olive oil, divided1/2 cup chopped red onion1 clove garlic, minced2 1/2 cups cooked pinto beans, well drained (see Tip)1 teaspoon smoked paprika1/2 teaspoon ground toasted cumin seeds (see Tip)3 tablespoons chopped fresh cilantro3 tablespoons cornmeal, plus 1/3 cup for coating burgers1/2 teaspoon salt

Preparation

Bring water to a boil in a small saucepan. Add quinoa and return to a boil. Reduce to a low simmer, cover and cook until the water has been absorbed, about 10 minutes. Uncover and let stand.Heat 1 tablespoon oil in a medium skillet over medium heat. Add 1/2 cup onion and garlic and cook, stirring occasionally, until soft and fragrant, about 3 minutes. Add beans, paprika and ground cumin and mash the beans to a smooth paste with a potato masher or fork. Transfer the mixture to a bowl and let cool slightly. Add the quinoa, 3 tablespoons cilantro, 3 tablespoons cornmeal, 1/2 teaspoon salt and pepper; stir to combine.Form the bean mash into 6 patties. Coat them evenly with the remaining 1/3 cup cornmeal and transfer to a baking sheet. Refrigerate for 20 minutes.

Guacamole1 ripe avocado2 tablespoons finely chopped fresh cilantro1 tablespoon lemon juice2 teaspoons finely chopped red onion1 clove garlic, minced1/8 teaspoon cayenne pepper, or more to taste1/8 teaspoon salt

PreparationTo prepare guacamole: Mash avocado with a potato masher or fork. Stir in 2 tablespoons cilantro, lemon juice, 2 teaspoons onion, garlic, cayenne and 1/8 teaspoon salt.Preheat oven to 200°F.Heat 1 tablespoon oil in a large cast-iron (or similar heavy) skillet over medium-high heat. Reduce heat to medium and cook 3 burgers until heated through and brown and crisp on both sides, 2 to 4 minutes per side. Transfer to the oven to keep warm. Cook the remaining 3 burgers with the remaining 1 tablespoon oil, reducing the heat as necessary to prevent overbrowning. Serve the burgers on buns with lettuce, tomato and the guacamole.NutritionPer serving: 412 calories; 15 g fat ( 2 g sat , 9 g mono ); 0 mg cholesterol; 60 g carbohydrates; 4 g added sugars; 14 g protein; 14 g fiber; 502 mg sodium; 764 mg potassium.

Cream of Turkey & Wild Rice SoupINGREDIENTS1 tablespoon extra-virgin olive oil2 cups sliced mushrooms, (about 4 ounces)3/4 cup chopped celery3/4 cup chopped carrots1/4 cup chopped shallots1/4 cup all-purpose flour1/4 teaspoon salt1/4 teaspoon freshly ground pepper4 cups reduced-sodium chicken broth1 cup quick-cooking or instant wild rice, (see Ingredient Note)3 cups shredded cooked chicken, or turkey (12 ounces; see Tip)1/2 cup reduced-fat sour cream

Step 12 tablespoon chopped fresh parsleyHeat oil in a large saucepan over medium heat. Add mushrooms, celery, carrots and shallots and cook, stirring, until softened, about 5 minutes. Add flour, salt and pepper and cook, stirring, for 2 minutes more.Step 2 Add broth and bring to a boil, scraping up any browned bits. Add rice and reduce heat to a simmer. Cover and cook until the rice is tender, 5 to 7 minutes. Stir in turkey (or chicken), sour cream and parsley and cook until heated through, about 2 minutes more.Nutrition Info: Per Serving – 354 Calories, 27g Carbs, 9g Fat, Protein 36g, - 3g of Dietary Fiber

Buffalo Chicken Wrap4 servings Active Time: 35 Min. Total Time: 35 Min.

INGREDIENTS2 tablespoon hot pepper sauce, such as Frank’s RedHot3 tablespoon white vinegar, divided1/4 teaspoon cayenne pepper2 teaspoons extra-virgin olive oil1 pound chicken tenders2 tablespoon reduced-fat mayonnaise2 tablespoon nonfat plain yogurtFreshly ground pepper, to taste

Step 11/4 cup crumbled blue cheeseWhisk hot pepper sauce, 2 tablespoons vinegar and cayenne pepper in a medium bowl.Step 2 Heat oil in a large nonstick skillet over medium-high heat. Add chicken tenders; cook until cooked through and no longer pink in the middle, 3 to 4 minutes per side. Add to the bowl with the hot sauce; toss to coat well.Step 3 Whisk mayonnaise, yogurt, pepper and the remaining 1 tablespoon vinegar in a small bowl. Stir in blue cheese.Step 4 To assemble wraps: Lay a tortilla on a work surface or plate. Spread with 1 tablespoon blue cheese sauce and top with one-fourth of the chicken, lettuce, celery and tomato. Drizzle with some of the hot sauce remaining in the bowl and roll into a wrap sandwich. Repeat with the remaining tortillas.4 8-inch whole-wheat tortillas1 cup shredded romaine lettuce1 cup sliced celery1 large tomato, diced

Startup Exercise Routines

Beginner with any weight loss goal:6 exercises with Resistance Band, Stability Ball or

Body Weight – 20 Reps of EachBand Squats Squats Single Leg Balance For 30 Seconds

Standing Row with Resistance Band

Stability Ball Crunch

Staggered Stance Chest Press with Resistance Band

Standing Overhead Press with Resistance Band

Intermediate Exercise RoutinesIntermediate level workoutFor weight loss of 10-25 lbs.12 Repetitions Lat Pull-down Leg Press or Leg Extension

Seated Dumbbell Overhead Press Single Leg Balance

Plank Cobra

Can also use Resistance Bands for these exercises. Band should have enough resistance that the exercises are challenging by the 8-10th repetition.

Preferred & Referenced Professionals

• Certified Personal Trainer, Nutritionist, & Massage Therapist:

Carrie Langston – Optimum Fitness Training –optimumfitnesstraining.cl@gmail.com / 303-453-9614 /

Sioux Falls, SD• Certified Personal Trainer & Weight Management

Specialist Melissa Briese – Empower Personal Training - Colorado

• Mental Wellness ConsultationStronghold Counseling – 605-334-7713

• Health & Wellness Business Consultant:Vince McCormick – vinnysvilife.bodybyvi.com vince@vincemccormick.com / 605-366-7070

Great Professionals who can help you with your specific needs beyond basic health and wellness.

GOD – FAMILY – FRIENDSHEALTH – WEALTH - PROSPERITY

LET SUCCESS BE YOURS!

Ignore the noise of life!Ignore the naysayers!

LET SUCCESS BE YOURS TO SHARE!