The NutraSeed Diet

WELCOME TO

The Nutraseed Diet...Is a nutritonal weight loss program created to enhance your health through

providing products designed to satisfy your body’s nutritional requirements, make

you less inclined to crave fast foods and foods high in simple sugar as well as aid

in the metabolism of fat. By dedicating yourself to a life changing way of eating

and exercising, you will realize in order to keep healthy you must eat smart,

including a balanced diet containing a variety of foods.

In today’s world, so many fad diets disregard the original principle of great

nutrition. What is lost among many popular diets is healthy, painless, and lasting

weight reduction. The Nutraseed Diet is the perfect blend of common sense and

good creative eating. It is not about strict nutritional philosophies or depriving

yourself of foods you crave and love. In fact, by using portion control, you will be

able to enjoy eating most foods, with limitations on sugar, which is the one

product that causes energy ups and downs and can add to health and weight

problems.

This diet is all about your weight loss and how you will achieve that weight loss by

eating healthy and smart and giving your body the nutrition it needs. As you

begin your new life changing way of eating, you will be consuming some of the

world’s richest all natural whole food sources of Omega fatty acids, dietary fiber,

antioxidants and nutrients, which are all combined to help keep your body

healthy, happy and trim.

Consult Your Physcianor other health provider before beginning this diet plan. The contents of The Nutraseed Diet brochures are not intended to offer personal medical advise.

IT ’S ALL ABOUT NUTRITION FORYOU…TODAY, TOMORROW

AND FOREVER

THE

NUTRASEED DIET

In the Fall of 2010, Bruce Talkington, president of a food production company, began

researching a personal diet, which would be loaded with nutrition; a diet that would

energize him in such a way that his eating habits would change forever and provide him

with the health for a longer lasting life. Bruce, an overweight 62 year old, had tried

various weight loss programs, with no lasting results. Although he has spent his entire life

in the food development and manufacturing business and has considerable knowledge

regarding food ingredients and their health benefits, oddly enough, he had no

background in developing a diet that might work for him….much less anyone else.

His first thought was to feed his body with lots of nutrition so he began focusing and

researching the combination of seeds rich in Omega 3 fatty acids, dietary fiber and

other nutrients. Once he had identified the seeds needed to provide the desired

nutrition, he added fat burning ingredients. As Bruce immersed himself into the process of

improving his health and losing weight, he began consuming additional super seeds

and introducing specific food groupings into his diet.

The result was that his energy level was amplified, his cravings for junk food significantly

declined and, amazingly, he began losing weight. Within four months, he had lost 40

pounds! Naturally, Bruce was pleased with his accomplishment yet overwhelmed by the

way the diet’s combination of seeds and foods incorporated into the plan had worked

beyond his expectations.

T h e C r e at i o n o f t h e N u t r a s e e d D i e t

As of September 2011, he has long reached

his total weight loss goal of 45 lbs. He continues

to maintain his weight and high energy levels by

utilizing the fundamentals of The Nutraseed

Diet in his everyday life, which is one of the

major reasons this weight loss program worked

for him and has worked for others.

The Nutraseed Diet was not designed to

replace an individual lifestyle. Instead, the diet

and its products allow dieters to work within

their existing lifestyle in a positive way.

This successful diet experience was void of

pills, teas, shakes and eating from a

restricted menu, thus allowing him to continue

enjoying some of his favorite foods.

Bruce’s idea of feeding the body the nutrition it

needs, along with sensible and healthy eating

habits creates positive weight loss.

Simply, Bruce had created a

healthy and sustainable weight

loss program that was too good to be true and has changed his and other lives FOREVER.

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Sun ChiaOMEGA POWER

SCOOPINCLUDED

INTRODUCING NATURE’S SUPER FOODS

SUPERCHARGED WITH OMEGA 3’S, FIBER,

ANTIOXIDANTS, PROTEIN AND PHYTONUTRIENTS(2 SCOOPS PER DAY)

ONE OF THE MOST NUTRITIONALLYCOMPLETE FOOD SOURCES

IN THE WORLD(4 SCOOPS PER DAY)

THE FOUNDATION OF

IS Sun Chia & NUTRA-O

THE NUTRASEED DIET REVOLVES ENTIRELY AROUND THESE TWO PRODUCTS AND THE TWO SCOOPS OF SUN CHIA AND FOUR SCOOPS OF NUTRA-O CONSUMED DAILY.

FOLLOWING IS INDEPTH INFORMATION ON SUN CHIA AND NUTRA-O AND HOW THESE PRODUCTS ARE INFUSED INTO

YOUR EVERYDAY DIET AS WELL AS HOW THEY ARE INCORPORATED INTO THE NUTRASEED DIET

PRODUCT LINE.

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SCOOPINCLUDED

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SUN CHIA, is a special blend of chia seed, quinoa, camu camu and other 100% natural herbs and spices. As one of the foundation foods of The Nutraseed Diet, Sun Chia gives you one of the world’s richest whole food sources of Omega 3 fatty acids, dietary fiber, antioxidants, iron, magnesium, potassium, calcium, protein and magnesium as well as other nutritionally healthy benefits.

When mixed with water the soluable fiber in Sun Chia, a gel-like reaction occurs and begins to slowly release carbohydrates and slows the conversion of carbs into glucose (blood sugar) for energy. Studies have shown that the same gel-forming occurrence takes place in the stomach when food containing these gummy fibers, known as mucilages, are eaten. The hydrophilic properties of Sun Chia have the ability to absorb more than 12 times its weight in water, which helps the body remain hydrated. When added to food or drink, it displaces calories and fat without diluting flavor. With Sun Chia, your body retains moisture, more efficiently regulating your body ’s absorption of nutrients and body fluids. You also experience the feeling of fullness, which helps reduce that empty feeling and your cravings for food.

Sun ChiaABOUT

SUN CHIA IS NOT JUST FOR DIETERS. SUN CHIA CAN BE EASILY INCORPORATED

INTO ANYONE’S DAILY DIET.

One scoop of Sun Chia equals 15 grams. Percent of daily values based on a daily 2,000 calorie diet. Calories 50, calories from fat 44, total fat 4.9g,trans fat 0, Omega –3 (ALA) 3g, Omega 6 (LA) 1g, Cholesterol og, sodium 0.5mg, carbohydrates available 0.1g, dietary fiber 6.1g, sugars 0g, protein 3.1g, calcium 107mg, iron 2.4mg, zinc 0.5 mg, potassium 105 mg, magnesium 59mg and phosperous 160mg

Antioxidants: (antioxidants include myrecedin, quercedin, caffeic, kaemferol, chlorogenic acid, copper)

PACKAGING:All Nutraseed International, Inc.’s products come dually packed for optimum protection and freshness. One bucket of Sun Chia, based on the diet ’s recommended usage of 2 scoops a day, will last one month.

NOT

JUST FOR DIETERS

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SUN CHIA A POWER HOUSE OF NUTRITION

SUN CHIA HAS MORE...MORE...OMEGA 3 THAN SALMON Sun Chia is rich Omega 3, the unsaturated fatty acids, linoleic, which the body cannot manufacture on its own and are the essential oils your body needs to help emulsify and absorb fat soluble vitamins. Studies have shown that eating the right types of fat can help you burn fat calories. Sun Chia has no added artificial or natural antioxidants, therefore, it has a long shelf life and needs no refrigeration.

MORE...ANTIOXIDANTS THAN BLUEBERRIESAntioxidants work as a type of defense mechanism in your body to help rid itself of dangerous radicals, which are associated with serious health issues. Although your body creates some antioxidants on its own, it also needs antioxidants from outside sources. Sun Chia is also rich in Zinc, which is an antioxidant important for maintaining a healthy immune system.

MORE...CALCIUM THAN MILKSun Chia is a rich source of calcium as it contains important mineral boron, which aids in the absorption and use of calcium by the body. Calcium reduces body weight by binding together fat in the intestines and increasing the rate of its expulsion from the body. Studies have shown that a high intake of calcium in your diet aids in weight loss and lose of fat.

MORE...IRON THAN SPINACHThe iron in Sun Chia is an important factor in weight loss, because your body needs iron to produce red blood cells, which are required to oxygenate and burn fat and calories.

MORE...FIBER THAN FLAXSEEDSun Chia helps create a feeling of fullness, which helps control your cravings. Its dietary fiber helps support a healthy digestive tract and also helps to promote natural detoxification.

MORE...MAGNESIUM THAN BROCCOLIThe magnesium in Sun Chia helps regulate potassium and sodium in the body as well as aids in the building of strong bones, teeth and muscles. Improper magnesium levels in your body can trigger cravings.

MORE...FOLATE THAN ASPARAGUSFolate is needed in the body to produce and maintain new cells. Sun Chia has more folate than asparagus and other foods high in folate and also boosts metabolism.

MORE...POTASSIUM THAN BANANASun Chia contains high levels of potassium, which helps muscles and also helps convert the food we eat into energy. This is particularly important to you while achieving your weight loss goals.

THE “O” IS FOR OMEGANUTRA-O, also a foundation food of The Nutraseed Diet, is a natural blend of hulled hemp seed and grains, herbs and spices. Nutra-O is an excellent balance of easily digestible proteins, Omega 3 and 6 (essential fats), fiber, iron, vitamins, calcium, amino acids and enzymes.

NOT ALL FAT IS BAD…YOUR BODY NEEDS FAT

Research has found that a deficiency in the Omega-6 essential fatty acid, Gamma Linoleic Acid (GLA), can actually inhibit healthy weight loss, in fact, studies have suggested that obesity is linked with low levels GLA. GLA assists in weight loss by significantly increasing metabolism and encouraging stored fat to effectively be used for energy.

Heal th agencies around the wor ld agree that humans shou ld ingest essent ia l fat ty ac ids in an Omega 6/Omega 3 rat io o f about 4 :1 . A workshop by the U.S. Nat ional l Ins t i tu te o f Heal th demonst rated the impress ive benef i t s o f a balanced Omega 6/Omega 3 rat io in your d iet : reduced r i s k o f atherosc le ros i s, sudden card iac death and cer ta in types o f cancers, decrease in the symptoms o f rheumato id ar th r i t i s, mood improvement in b ipolar d i sorders and opt im ized development in in fants. The ingredients in Nut ra-O of fe r an Omega 6/Omega 3 rat io o f 3 :1 or less, depending on p lant var ie ty. Th i s exceeds the target rat io o f 4 :1 and compensates in par t fo r Omega 3 def ic ienc ies in the res t o f ou r d iet.

PROTEIN POWER

NUTRA-O conta ins a l l the essent ia l amino ac ids necessar y to main ta in a heal thy l i fe. . .mak ing i t a complete prote in . I t conta ins the essent ia l amino ac ids that the body cannot produce in adequate amounts, there fore, mak ing i t h igher in p rote in than meat, egg wh i tes, whey prote in and soy. Prote in i s the fundamenta l bu i ld ing b lock fo r ou r musc les and i t i s impor tant that these same musc les be suppl ied w i th dai ly doses o f h igh qual i ty p rote in .

Nut ra-O ’s p rote in content a l so conta ins h igh leve l s o f amino ac ids, wh ich are c ruc ia l in the repai r and growth o f lean body mass. Two-th i rds o f th i s p rote in i s made up of two g lobu lar p rote ins : a lubumin 33% and edest ine 67%, wh ich have s im i la r p rote in to what your body produces, mak ing i t eas i l y d igest ib le. Both o f these h igh qual i ty s to rage prote ins a re eas i l y d igested and conta in nut r i t ional ly s ign i f icant amounts o f a l l essent ia l amino ac ids.

NUTRA-OABOUT

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HEALTHY BENEFITS

Studies and repor t s have suggested that the ingredients used in Nut ra-O have many heal thy benef i t s inc lud ing :

* The on ly natu ra l food that i s concent rated w i th a l l o f the requ i red prote ins and essent ia l fats* He lps improve the d igest ive sys tem* He lps regu late b lood sugar leve l s* Non a l le rg ic ~ may be consumed by people who are unable to eat g lu ten, sugar, nuts, meat, soy, beans, satu rated fat, a re lactose in to le rant, * Prov ides prote in fo r vegetar ian d iets* Conta ins more requ i red amino ac ids (prote ins) than m i l k , meat and eggs* Conta ins about 47% o i l , 78% of wh ich i s Omega 3 and 6* Conta ins severa l t imes more Omega 3 than f i sh * He lps reduce in f lammat ion * He lps improve c i rcu lat ion

* He lps improve immune sys tem

RICH

IN

OMEGA

3&6

& PROTEIN

NUTRA-OWhen consuming Nut ra-O your body obta ins much of what i t needs w i thout the calor ies o f non-essent ia l nut r ients.

Great tas t ing Nut ra-O can be eaten a lone or combined w i th your food choices. Many people who have s tar ted eat ing Nut ro-O each day, found that they changed the i r way o f eat ing (new l i fes ty le) . I t he lps reduce food crav ings fo r sugars, s ta rches and satu rated fats as i t i nc reases your metabol i sm and g ives you long las t ing energy.

ONE SCOOP

NUTRA-OEQUALS 11 GRAMS

Percent o f dai ly va lues based on a dai ly 2 ,000 calor ie d iet. Calor ies per 100 g se r v ing 460, ca lor ies f rom fat 52g, t rans fat 0g, Omega 6 29g, Omega 3 10g, monounsatu rated 5g, cho les te ro l 0g, sodium 0g, potass ium 1 ,200 mg, carbohydrates 5g, d ietar y f iber, 2g, so lub le f iber 0g, sugar 1g, p rote in 32g, ca lc ium 6%, I ron 80%, V i tamin E 8%, Th iamin 90%, V i tamin B6 60%, Fo late 50%, Phosphorus 150%, Magnes ium 280%, Z inc 110%, Copper 80%, Manganese 380%

HERE’STHE

SCOOPTO

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NUTRASEEDDIET

The key to the success of this diet is the time

between morning and mid-afternoon. This is

when you will be consuming your 2 scoops of

Sun Chia and 4 scoops of NUTRA-O.

We have provided some suggestions and

guidelines on how to combine your remaining

scoops with your daily food choices, which

allows you to enjoy some of the most

nutritious and delicious meals and snacks

each day.

It is important to develop a regular habit of

eating five times daily following your first food

of the day. (16 oz. cold water w/1 soop Sun Chia)

Breakfast

Mid-morning Snack

Lunch

Mid-afternoon Snack

Dinner

The first food

of your day,

every day,

day-after- day

1 scoop

of Sun Chia

with 16 oz.

of cold water.

M O S T I M P O R T A N T PA R T O F Y O U R D A Y

MET

AB

OLI

C R

ATE

“In order to stockpile fat”, states University of New York at

Stony Brook, nutrition professor Margaret McNurlan, PhD.,

your body slows down your metabolism. The result is that you

burn fewer calories. The antidote? Eating metabolism-boosting

foods like whole grain.”

WHOLE GRAIN CEREAL is a great & healthy source of complex

carbohydrates and fiber, which are what’s needed to keep your

metabolism pumped by keeping insulin levels low after a meal.

Eating whole grain cereal with 2 scoops of Nutra-O is one excellent

choice to start your day. To keep your caloric intake down, we

suggest using skim or low fat milk, soy or other alternatives with higher

levels of calcium. (Milk contains calcium which acts as a metabolic

trigger and also is a rich source of complex carbohydrates, which

can also boost your metabolism.)

COFFEE Go ahead and have your morning “cup of Joe.” The

caffeine in coffee can speed up the rate at which your body

converts food into energy. To ensure that coffee burns more

calories than you get from drinking it, use skim or low fat milk instead

of half-and-half and choose black coffee or expresso versus sugary

drinks like cappuccinos and mocha lattes. The USDA, the National

Institute of Health and the Mayo Clinic have stated that caffeine

temporarily stamps out hunger and decreases your desire to eat

while in your system.

professor of nutrition at Penn State University. HIG

H F

IBE

R

THE NUTRASEED PANCAKE AND WAFFLE MIX

Without question, treat yourself once a week to 2 or 4 pancakes or waffles

(based on your weight/size) and enjoy their delicious and healthy whole

grain goodness. One (1) pancake or waffle will give you approximately

1/2 scoop of Sun Chia. You may also want to sprinkle Nutra-O into the

crevasses of the waffles. The Nutraseed Brown Rice Syrup is ideal or you

may choose a low-cal sugar free syrup. Use syrup and butter sparingly.

“Your metabolism slows while you sleep and it doesn’t rev

up until you eat again,” explains Barbara Rolls, PH.D.,

HOW TO OUTSMARTYOUR BODY!

WHOLE GRAINS ~ NOT REFINED GRAINS

Whole grain is a welcome addition to The

Nutraseed Diet. The fiber, vitamins and

minerals provided in whole grains are in tune

with adding nutrition to the body and help

boost metabolism. Of course, this is not a

license to binge on starchy foods.

Not all whole grains products are created equally, in particular, check the sugar

content of products. For instance, in cereals 5 grams of sugar or less are

acceptable. Buying whole grain foods can be challenging so you always want

to read the ingredient list and look for labels that read 100% whole grain or

whole wheat. Cereals, breads, crackers and pastas are a few of the main types

of whole grain products available to you. Labels that read “made with” whole

grain or “contain” whole grain are most likely full of sugar and are less nutritious.

The idea of whole grain on your diet is to eliminate the refined grains as used in

white bread.

On their website, The American Diabetes Association

states, “For all cereals and grains, read the ingredient

list and look for the following sources of whole grain

as the first ingredient.”

Bulgur (cracked wheat) Whole wheat flour

Whole oats/oatmeal Whole grain corn/corn meal

Popcorn Brown Rice

Whole rye Whole grain barley

Wild rice Buckwheat

Buckwheat flour Triticale

Millet Quinoa and Sorghum

MID-MORNING SNACK MID-AFTERNOON SNACK

People often lose interest in dieting because of lack of energy, hunger pains

due to restricted calories and the body is not being supplied proper nutrition.

This is a good reason why the right foods should be eaten that have a thermal

effect on the body, allowing it continue working, gain nutrition and boost

metabolism.

Healthy snacks can keep you from overeating at your main meals and also

provide you with your required scoops of Sun Chia and Nutra-O. Plan your

snacks when you are away from home or at work. The quick and easy

Nutraseed Snack Pack is perfect for those times.

There is good evidence that the

frequency of food intake has effects on

your metabolic rate. If you restrict your

caloric intake too low your metabolism

slows down and your body begins holding

on to every calorie you eat and stores it

as fat.

Other mid-morning and mid-afternoon

suggestions include:

* Low fat or no fat yogurt (add 1 scoop

of Sun Chia or Nutra-O)

* The Nutraseed Cornberry, Outmeal or

Granola Cookie

* Nutraseed Snack Pack

* A glass of water with 1 scoop of Sun

Chia

* Handful of Healthy Nuts

* One Slice of whole wheat bread with

low sugar peanut butter

* Low calorie vegetables e.g. celery,

cucumber, zucchini, mushrooms, red

radish and tomatoes

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CORNBERRY COOKIESHEALTHY GOURMET

with sun chia

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GRANOLA BAR COOKIES with sun chia

HEALTHY GOURMET

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Let ’s keep that metabolism moving! The mid-morning and mid-afternoon snacks

are very important parts of your diet.

GREEN TEA

PEANUT BUTTER ~ Despite the high fat content of peanut butter, a small amount of peanut butter provides a lot of healthy fat and a good amount of energy. A peanut butter sandwich with 1 tablespoon of all natural or low sugar peanut butter (if possible) on whole wheat bread and 1 scoop of Nutra-O (add sugar-free jelly if desired) is a healthy way to enjoy lunch.

GREEN TEA is naturally abundant in a unique class of compounds known as catechin polyphenols, which have a number of health benefits. Green tea consumption can boost metabolic rate and increase the body’s fat burning. This makes green tea another choice in becoming a good part of our nutritional weight loss plan.

A Purdue University study published in the International Journal of Obesity showed subjects who snacked on peanuts and peanut butter were shown to self adjust their caloric intake spontaneously and did not add extra calories to their daily diet. After participants consumed the snack of peanuts or peanut butter, their hunger was reduced for 2 ½ hours.

Some healthy choices include a small handful of almonds, walnuts, brazil, peanuts and pecans.

GOING NUTS!

A FUNDAMENTAL PART OF YOUR DAY

Having already consumed your first food of the day, 1 scoop of Sun Chia

with 16 oz. of cold water, it is important to remember you have only received

half of your daily requirement of 2 scoops of Sun Chia per day.

Many people do not like or are not in the habit of drinking 8 glasses of water

each day and few studies have been done to determine if the practice

actually speeds weight loss. However, an important part of staying healthy

is to stay hydrated. By taking your Sun Chia, as previously stated, your body

retains moisture, which helps regulate in the absorption of nutrients and body

fluids.

An excellent way to receive your next scoop with 16 oz. of water would be

during your mid-morning snack or 30 minutes prior to having any meal. This is

not only healthy, it gives you the feeling of fullness, which helps reduce

hunger pains and food cravings.

DRINK YOUR WATER

FRUIT FRUIT FRUIT FRUITWe encourage you to eat fresh fruits on The Nutraseed Diet.

Obviously, fruits that are canned and loaded with heavy syrups

are not encouraged. Because of their high sugar content, fruits

such as bananas, grapes, dried fruit, coconut, watermelon and

pineapple should be eaten less frequently. Fruit does contain

simple sugar (fructose) that converts to body fat. The USDA’s

recommends that a person who needs 2,000 calories a day

should eat about 2 cups of fruit per day.

F I L L UP ON WHOLE GRA INS,FRU I T, VEGETABLES AND BEANS

NOT ALL SUGAR I S EV I L

Not all sugar should be avoided.

Sugars that are in the actual cell

structure of the food themselves e.g.

vegetables and fruits are natural and

contain many vitamins and minerals.

These are good sugars which should be

a part of your everyday diet.

FRUITS WITH A LOWER CONTENT OF FRUCTOSE AND CALORIES

* Blueberries

* Strawberries

* Blackberries

* Papaya

* Grapefruit

* Cranberries

* Raspberries

OTHER GOOD

FRUITS

* Green Apples

* Cantaloupe

* Peaches

* Apricots

* Mango

* Cherries

* Pear

* Tangerine

* Lemon & Lime

* Nectarine

* Plums

Cucumber Celery Carrots

Cherry Tomatoes Mushrooms Radishes

EQUALS

WEIGHT

LOSS

Try eating some bulky vegetables, which help you achieve the feeling of

being full. Enjoy a wide variety of vegetables daily. If research is correct that

people stop eating when they become full rather than the calorie content of

the food, then vegetables with all their nutrition are a perfect diet choice.

Carrots

Acorn Squash

Leeks

Sweet Potatoes with skin

Green beans

Red and green peppers

Eggplant

Brussel Sprouts

Collard Greens

Cauliflower

Sprouts

Turnips

Mustard or Turnip Greens

Broccoli

Swiss Chard

Spinach

Watercress

Romaine

Kale

Beets

Greens bright colored

Asparagus

Tomatoes

Garlic

Onions

BULKY VEGGIES = FEELING FULL

Eating vegetables is essential in maintaining good health and a healthy

way to lose and maintain weight. The USDA recommends that a person

who needs 2,000 calories a day eat 2 ½ cups of vegetables a day.

Vegetables can be incorporated into your diet in many ways.

For instance, let ’s refer to the list of vegetables directly below as

dipping vegetables. These nutritional vegetables are

low in calories and the perfect snack.

Eat them all day long and eat as much as you want.

Add 1 scoop of Nutra-O to your no fat or fat free yogurt and

try dipping your vegetables as another way to lose weight naturally.

GREAT FOR DIPP ING

VEGETABLES

Add Nutra-O, or

Sun Chia for an

even healthier

sandwich.

HEALTHY SANDWICHES

TUNA FISH ~ Although tempting, the 500 calor ie plus 6” Subway tuna sandwich is not a good subst i tute for a sandwich prepared with healthier ingredients. Tuna f ish is a relat ively low-calor ie seafood and is r ich in protein and contains minimal carbohydrates and fat. I f you ’ re going to have a tuna (canned in water or f resh) sandwich we suggest using i tems such as onion, tomatoes, lettuce, pickle and celer y with ol ive oi l or yogurt dressing. I f you ’ re not satis f ied with the taste of yogurt or ol ive oi l t r y a minimal amount of a no fat salad dressing or low fat mayonnaise (check out the sugar level of these condiments) on whole wheat bread or over a salad. Then, add 1 scoop of Sun Chia. Note: the Sun Chia has no taste of i ts ’ own, therefore, al lowing you to experience the true taste of the food. In the May 2008 issue of The Amer ican Journal of Cl in ical Nutr i t ion explains that protein can enhance feelings of fullness more than other nutrients, making high protein foods like tuna effective for weight loss.

VEGGIE SANDWICH ~ This easy to make option made with 2 slices of whole wheat bread, wheat pita or even a wheat wrap and raw veggies will add plenty of nutrients and ver y few calories if made properly. Vegetables like bell peppers, tomato, carrots, cucumbers, onions, sprouts, and lettuce will all add to your daily intake of healthful produce. Remember certain ingredients like mayonnaise, cheese and other fat laced items will defeat the purpose of your diet. If you think you must have them opt for the low fat cheese and the same goes with dressings, use low fat salad dressings, mayo, etc. Items like mustard or horseradish are excellent choices and are virtually fat free, plus the spicy content helps boost your metabolism.

If you follow the guidelines above, vegetable sandwiches from restaurants can be a healthy option, e.g. Subway ’s Veggie Deli.

KEEP SCOOPIN’

YOGURT ~ Low fat or no fat yogurt is good for breakfast, lunch or a snack, just add 1 scoop of NUTRA-O or Sun Chia, st i r and eat. Yogurt has a lot going for i t, especial ly when it comes to diet ing. Not only does i t provide calcium and protein, along with great taste, i t is loaded with nutr ients as wel l as good bacter ia for your digest ive tract.

I t is best to use plain yogurt or Greek yogurt and enhance by adding f resh blueberr ies, st rawberr ies, our snack pack or other f ru i t low in sugar.

QU ICK & DEL IC IOUS SANDWICH Two sl ices of whole wheat bread,

2 thick s l ices of tomato

and sl iced green pepper or onion with

Scrumptious Balsamic Dressing. (see recipe)

S l i c e u p s t r a w b e r r i e s , a l o w c a l o r i e f r u i t , w i t h a c u p o f l o w f a t c o t t a g e c h e e s e o r t o m a t o w i t h a h a l f o r w h o l e s c o o p o f S u n C h i a o r N u t r a - O f o r a g r e a t l u n c h .

A re sea rch team a t Ha r va rd Med ica l Schoo l r epo r ted i n t he J une 23 , 2011 ed i t ion o f t he New Eng land Jou r na l o f Med ic i ne i t s l a te s t ana l y s i s o f t he Nu r se s ’ Hea l t h S t udy, t he Nu r se s ’ Hea l t h S t udy I I and t he Hea l t h P ro fe s s iona l s Fo l low-up S t udy. Taken toge the r, t he se t h ree s t ud ie s p rov ide 20 yea r s o f d ie ta r y i n fo rma t ion on 120 ,877 men and women . T he re su l t s t ha t caugh t ou r a t ten t ion we re t ha t yogu r t and a i nc rease i n se r v i ng s o f nu t s , no t f r u i t s and vege tab le s, we re t he two foods w i t h t he s t ronges t r e la t ion sh ip to we igh t l o s s t han k s to Omega 3 fa t t y ac id s .

a n o t h e r g o o d l u n c h o p t i o n .

COTTAGE CHEESE T he USDA’S

T h e U S D A ’ S d i e t a r y

r ecommendat ion s s ugges t you

s hou ld a im to ea t t h ree se r v i ng s

pe r day o f fa t f r ee o r l ow fa t

da i r y p roduc t s . Low fa t co t tage

cheese f i t s r i gh t i n to t h i s d ie t.

We l i ke t he fac t t ha t i t ’ s l ow i n

ca lo r i e s, h igh i n p ro te i n , h igh i n

nu t r i en t s and i nc l udes 138

m i l l i g rams o f ca lc i um , wh ich i s

14% o f t he USDA’S da i l y va l ue.

Ba lanced nu t r i t i on i s ve r y

impo r tan t on t h i s d ie t and

SOUPS ~ Soup can be a super option on The Nutraseed Diet and an excel lent way for you to add nutr i t ional value to your weight loss program. Not only does soup give you a feel ing of fu l lness, i t is another excel lent way to take 1 scoop of Sun Chia or Nutra-O. Note: not al l soups are created equal ly. Most cream soups are made f rom heavy cream and butter, which certainly should be avoided. Vegetables, beans, chicken, whole grain pastas and brown r ice are food items which help del iver nutr i t ion to your body. Tr y some of our soup recipes, or use your own favorite recipe.

The Nutraseed Diet ’s prepackaged soups Healthy Bean & Barley, Red Bean & Quinoa or our Countr y Lenti l soup can be easi ly made by adding water, chicken or vegetable broth to the soup mixes and are also great lunch options. Make the enti re package of our soups, which refr igerate wel l, and just reheat when you ’re in the mood for a quick bowl of soup. Equal ly as good, just warm up the soup and pour over brown r ice. Not only is this a great meal, but i t is another quick and easy way to add nutr ients to your diet.

SALADS ~ Salads for weight loss sound l ike the quintessential food, but al l salads are also not created equal ly. When choosing or making a salad, common sense wi l l have to prevai l . For instance, a choice of a taco salad at one of the fast food Mexican restaurants or dressings that accompany some of those healthy looking salads wi l l most l ikely negate the nutr i t ional value of the salad, plus add unwanted calor ies. Food items l ike salmon, chicken and beans mixed with those leafy greens l ike romaine as wel l as vegetables l ike tomatoes, cucumbers, mushrooms, caul i f lower, broccol i, and peppers wi l l give your body nutr ients. One of the most popular types of lettuce is iceberg, however, i t has ver y l i t t le nutr i t ional value. By adding a Nutraseed Snack Pack when having a salad, this crunchy-chewy addit ion wi l l not only add taste and nutr i t ion, i t wi l l give you 1 scoop of Nutra-O (See our recipes for salad dressing.)

S O U P S , S A L A D S & S C O O P S . . .

THE

NUTRASEEDDIET

RED BEAN & QUINOA GOURMET SOUP

W/BROWN RICE

100%natural

natural

Net Wt. 8.2 oz. (232g)

THE

NUTRASEEDDIET

HEALTHY BEAN & BARLEYGOURMET SOUP

100%natural

natural

Net Wt. 8.9 oz. (254g)

HEALTHY EATING CHOICES

By dinner you have most likely met your daily requirements for Sun-Chia and

Nutra-O. After the first two weeks of being on The Nutraseed Diet, people

have reported they are not very hungry at dinner time. If you are one of

these individuals you are still encouraged to eat dinner, as nutrition is the

key to this diet.

Having followed the diet faithfully all day, now is the time to use common

sense and self control on the foods and portions selected for your dinner.

Since you know all the foods you consumed during the first part of the day,

planning dinner should be quite easy.

To aid you with your dinner selections, we have listed a few healthy choices.

Dr. Pierre Manfroy, M.D., consultant for “100 Ways to Supercharge Your

Metabolism” says, “Your body may not digest food–and burn fat—as

efficiently if you down a huge meal right before bedtime, especially

because your metabolism is slower while you sleep.”

POULTRY (serving size per meal 3—5 oz.) ~

Skinless chicken is another example of

protein stimulating your metabolic rate,

which makes you feel full and cuts back on

your desire to eat.

In comparing a 4 oz. chicken breast with

and without the skin the result was that the

4 oz. of chicken breast, with the skin,

equaled 188 calories, 49% from fat versus

the 4 oz. of skinless chicken breast, which

equaled 118 calories, with only 11% of

calories coming from fat. Obviously, the

skinless chicken should be your choice.

Since most chicken breasts are not uniform in size (one side thick—one side

thin), this can make it difficult to cook and keep moist. Before cooking, we

recommend that you pound the chicken with a wooden mallet to an even

thickness, then marinate with The Nutraseed Diet Chicken Delight Seasoning

for about 30 minutes.

By preparing properly, a skinless chicken breast can be as juicy and

delicious as other parts of the chicken and the breast does not absorb the

fat from the skin. Skinless turkey breast can be used just like chicken and can

also boost your metabolism.

No MSG

4.4 oz. (124g)

THROUGHOUT YOUR DAY

Seafood contains an abundance

of essential minerals: iron, iodine,

zinc and selenium. Cold water fish

(like the waters around Iceland)

tend to be cleaner and have

higher Omega 3 fatty acid levels

e.g. Icelandic cod and haddock.

Jeff Hampl, Ph.D., R.D., a spokesman for the American Dietetic

Association states, “Research shows that getting plenty of protein

can boost your metabolism, causing you to burn an extra 150 to

200 calories a day. Protein is made up mainly of amino acids,

which are harder for your body to break down (than fat and carbs),

so you burn more calories getting rid of them.”

F I SH & SEAFOOD (serving size per meal 3—5 oz.) ~ When planning your

weekly diet, it makes good sense to include fish and seafood. Fish is low in

calories and is the perfect diet food. Oily fish such as Mackerel, Herring and

Sardines contain Omega-3 fatty acids. Sardines are one of our favorites, not

only because of Omega-3, but because they are free of mercury and heavy

metals.

O

The FDA, U.S. Food and Drug Administration, says on their website “ Fish and

shellfish are an important part of a healthful diet. They contain high quality

protein and other essentials; nutrients…can be low in saturated fat…and

may contain Omega-3 fatty acids. In fact a well balanced diet that includes

a variety fish and shellfish can contribute to heart health.”

L E G U M E S : Beans and lentils

are the major food product in each

of The Nutraseed Diet Soups.

Nutrient dense dry beans are an

important addition to the diet. They

are low in fat, high in fiber and

packed with protein. The lentils are

high in Vitamin C and B Vitamins

and contain eight of the essential

amino acids.

The reduced glycemic index of dry beans helps reduce the glycemic load

of the diet when served in a mixed meal. Dry beans provide a rich source

of vitamins and minerals as well as plant phytochemicals. Including 3 cups

of cooked dry beans in the diet on a weekly basis will meet the U.S. Dietary

Guidelines.

H I G H I N F I B E R & P R O T E I N — L O W I N F A T

Lentils Black Beans

Pinto Beans Black Eyed Peas

Kidney Beans Navy Beans

In a study called “Food Habits in Later Life Study”, investigators found that

for every 20g intake of legumes (including dry beans), the risk ratio of death

was reduced by 6% in older people (aged 70 and older) studied.

THE

NUTRASEEDDIET

COUNTRY LENTIL SOUPGOURMET SOUP

100%natural

natural

Net Wt. 8.5 oz. (240g)

ALL NATURALNO MSGGREAT

TASTINGSEASONINGS

FIGHT FATWITH FLAVOR

One spicy meal per day has been suggested to boost metabolism by

up to 25 percent. Capsaicin, the active ingredient in many spices and

peppers has long been studied for its fat-burning abilities and

thermogenic (the stimulating of the central nervous system to produce

heat in the body, leading to an increase in burning calories).

It has also been suggested that the antioxidants in spices, when used

on high fat meals, can help eliminate some of the negative effects of

those foods on the body.

Nutraseed’s Gourmet Seasonings give your meals a boost with

delicious flavor.

For recipes and product information visit:www.nutraseeddiet.com

NUTRASEEDGourmet Seasonings

SIMPLY SMOKIN’

All Purpose

with curcumin

2.4 oz. (68g)

Excellence

In Cooking


BISTRO BLEND

All Purpose

with curcumin

4.4 oz. (124g)

Excellence

In Cooking


GARLIC GARLIC

no salt no msg

3.3 oz. (93g)

Excellence

In Cooking


AUTHENTIC ITALIAN

ALL NATURAL

2.4 oz. (68g)

Excellence

In Cooking


CHICKEN DELIGHT

ALL NATURAL

2.5 oz. (70g)

Excellence

In Cooking

SUGARS AND WEIGHT LOSS ~ If you can’t see yourself seriously reducing your sugar from your diet, then

this diet is not for you. Sugar does not work with The Nutraseed Diet. Infact, it doesn’t work with any weight loss program.

The average American consumes 2-3 pounds of sugar each week. We are talking about simple sugars. On their own, simple sugars

have no vitamins, no minerals and, simply, have no nutritional value.

When reviewing food labels these sugars can be listed as cane sugar, palm sugar, brown sugar, glucose (dextrose),

high-fructose corn syrup, honey, molasses, raw sugar, (table) sugar and (sucrose) syrup. After looking at this

list, it becomes obvious that your goal should be to reduce sugar not eliminate it. Let’s face it...it’s

everywhere. What you need to realize is that most of the sugar you eat comes from processed

food, not the sugar that you add to your meals and cooking.

Therefore, as much concentration needs to go into the role that refined

sugars play in your every day diet and how it contributes to your

growing waistline and overall health, as you give to the fat

you eat.

SUGARSWEIGHT LOSSAND

HAVING SAID THIS, WHAT CAN YOU DO?

Start to:

1. Take t ime to read the nutr i t ionallabels. Look for those hidden sugarsand the overal l nutr i t ional value ofthe product.

2. Set your focus and don’t be fooled. Fat f ree products, bread, energy bars, salad dressings, cereals, soups, canned f ruits, baked goods, soft dr inks, designer coffees and chocolate are among the many products that can contain high levels of sugar.

3. Be cautious with products that are labeled no sugar added, excel lent source of calcium, 25% less sugar, fat f ree, whole grains, etc. They too can contain a lot of sugar. For Instance: Dole Diced Peaches in Light Syrup: 1 smal l ser ving cup = 18 grams of sugarand 80 calor ies.

7GRAMS

OFSUGAR EQUALS

1 TBL.

OFSUGAR, WHICH EQUALS

28CALORIES

LIFESTYLE CHANGE

WEEKLY MEAL PLANNER

YOUR FIRST WEEK

SET YOUR PACE EXERCISE

MOTIVATION

THE

NUTRASEEDDIET

LOSING WEIGHT & GETTING HEALTHYCAN BE FUN

IT’S TIME TO START YOUR DIET

Dur ing your f i r s t week ~ do not be in a hu r r y to lose weight. You are c reat ing a new l i fes ty le o f heal thy eat ing habi t s, nu t r i t ion and phys ica l act iv i ty.

The Nut raseed Diet i s not a qu ick f i x , but rather a benef ic ia l long te rm so lu t ion to heal thy l i v ing. So gradual ly begin incorporat ing these goals in to your dai ly rout ine.

B e g i n y o u r d a i l y r e g i m e n o f2 S c o o p s o f S u n C h i a a n d 4 S c o o p s o f N u t r a - O.

HELPFUL SUGGEST IONS* Ver y impor tant—Do not s k ip break fas t.* Deve lop a habi t o f inc lud ing m id-morn ing and m id-af te rnoon snacks in to your day.* R id yourse l f o f a l l the unheal thy food choices s tocked in your cabinets and re f r igerator. * Exerc i se fo r 15 m inutes dai ly, even i f i t ’ s j u s t a walk .* Decide wh ich foods you l i ke and choose the ones that a re nut r i t ious and low in ca lor ies and fat, then combine them w i th the Nut raseed products. I f you don ’ t l i ke the food you are eat ing, you w i l l lose in te res t in d iet ing and heal thy eat ing.* Read the nut r i t ional labels wh i le shopping.* E l im inate a lcohol and desser t s. * Rev iew the rec ipes in The Nut raseed Diet and on the webs i te. A l so, rev iew your own rec ipes to see how they can be combined or a l te red to f i t i n to your newfound heal thy eat ing habi t s. * A pos i t i ve m indset i s not on ly heal thy, i t i s a l so suggested to make a person more product ive.

By sett ing your pace toward success you too can experience the benefits found in the fol lowing study.

The National Weight Control Registry published the positive effects that weight loss had on the registry participants lives. Great motivation!

91% repor ted improved se l f conf idence 92% repor ted improved mobi l i t y 92% repor ted improved leve l s o f energy 91% repor ted improved genera l mood 95% repor ted qual i ty o f l i fe improvement

K e e p Yo u r G o a l s S i m p l e a n d B e Pa t i e n t

S t r i v e t o L o s e 1 - 2 Po u n d s Pe r We e k

B e R e a l i s t i c a n d A v o i d D r a s t i c C h a n g e s

Y O U R F I R S T W E E KS E T

Y O U RP A C E

August 2011, findings were released by the

National Health Research Institute in Taiwan,

which indicated that 15 minutes of daily exercise

may extend your life. The Centers for Disease

Control and Prevention’s (CD) guidelines for

physical health, advises a minimum of 150 minutes

of moderate exercise per week, plus additional

strength training is needed. However, only about

1/3 of Americans currently meet those standards.

Research from the study showed that even just 15

minutes of moderate exercise a day (92 minutes

a week) was associated with a 3-year increase in

life expectancy and a 14% reduction in risk of

death by any cause, compared with a sedentary

lifestyle.

It is important to remember that you are not

beginning a diet, you are beginning a lifestyle

change to a healthier YOU. You may have

experienced more dieting ups and downs than

you care to remember so by knowing you are

changing your lifestyle—not just dieting getting

motivated should be much easier.

Changing your lifestyle with healthy eating does

not happen overnight, however, your motivation

increases because you experience:

No Food Boredom: With your scoops of Sun

Chia and Nutra-O, along with all the nutritious

food choices, you should not get bored.

More Energy: Your energy levels will increase

through consuming foods that boost your

metabolism.

No Setbacks: Cheat days are okay...everyone

gives in to temptation now and then.

No Need to Rush: Don’t get frustrated when

you don’t lose 5 pounds the first week. A slower

pace eases you into your new lifestyle and helps

keep you there.

“The knowledge that as little as 15 minutes per day of exercise on

most days of the week can substantially reduce an individual ’s risk of

dying could encourage many more individuals to incorporate a small

amount of physical activity into their busy lives,” wrote Dr. Anil Nigam

and Dr. Martin Juneau of the Montreal Heart Institute and the

University of Montreal in an accompanying editorial in The Lancet,

which published the new study online on August 15, 2011.

YOU CAN

DO IT!

MOTIVATIONIS A

VITALKEY TO

SUCCESS

EXERCISE 15 MINUTES A DAY MOTIVAT ION

Do you feel deprived of eating the foods you love and crave? Diets that

remove certain groups of foods, such as carbs or fat, are not only unrealistic,

they are unhealthy. When you eliminate certain food groups you are not

allowing yourself to enjoy a healthy and complete diet.

The Nutraseed Diet is about being realistic and believes that a healthy diet

is about more than just losing weight. It is about you and your lifestyle and

allowing yourself to enjoy those No-No Foods without feeling guilty!

A FEW GOOD CHEATING IDEAS:

* Share that decadent dessert or your favorite cheat food and opt for a

lighter meal later. Small portions of those so-called taboo foods are the key.

* Learn to cheat better by reading nutritional labels and selecting your

favorite foods that are lower in calories, sugar and fat.

* Combine healthy foods with your cheat food.

* Love baking your favorite foods, replace ingredients with healthier options

less sugar by using The Nutraseed Brown Rice Syrup, less oil with part

applesauce.

* Moderation is key on your cheat day.

* Don’t whine—wine a glass on your cheat day. Research shows that moderate

wine drinkers have less belly fat than liquor drinkers. Resveratrol, the famed

antioxidant found in grape skin, stops fat storage. Red wine is best.

* Treat yourself every now and then as a reward to your new lifestyle.

N O S U C H T H I N G

A S C H E A T I N G !

MENU IDEA S FOR A 2-WEEK DIET PLAN For more ideas : nu t raseeddiet.com

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

16 oz. water w/1 scoop Sun Chia Nutraseed Oatmeal w /Raisins or Cranberries w/2 scoops Nutra-O

16 oz. water w/1 scoop Sun Chia Whole Grain Cereal & Straw ber-

ries w/3 scoops Nutra-O

16 oz. water w/1 scoop Sun Chia

Nutraseed Oatmeal & Blueberries w/2 scoops Nutra-O

16 oz. water w/1 scoop Sun Chia 2-4 Nutraseed Waffles w/Sugar Free Syrup Sprinkle w /Nutra-O

30 Minutes Before Your Mid-Morning Snack or Lunch Drink 1 Scoop Sun Chia w/16 oz. cold water

Yogurt w Fruit

1 scoop Nutra-O

Nutraseed Snack Pak

Nutraseed

Oatmeal Cookie

Nutraseed

Cornberry Cookie

Tuna Sandw ich on Whole Wheat

Bread w/1 scoop Sun Chia

Caprese Salad w/Scrumptious

Balsamic Dressing w/1 scoop Sun Chia

Veggie Soup w/1 scoop Nutra-O

Greek Feta Salad w /Scrumptious

Balsamic Dressing w/1 scoop Nutra-O

Nutraseed Snack Pack

Handful Mixed Nuts

Nutraseed Granola Cookie

Cottage Cheese w/Strawberries

w/1 scoop Sun Chia

Veggie Burger

Fish Tortillas w /Cilantro

Coleslaw

Healthy Bean &

Barley Soup

3 oz. Marinated Grilled Pork Medallions and Brown Rice

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

16 oz. water w/1 scoop Sun Chia Nutraseed Oatmeal &

Blueberries w/2 scoops Nutra-O

16 oz. water w/1 scoop Sun Chia Whole Grain Cereal &

Strawberries w/2 scoops Nutra-O

16 oz. water w/1 scoop Sun Chia Whole Grain Cereal w /Raisins

w/3 scoops Nutra-O

16 oz. water w/1 scoop Sun Chia 2-4 Nutraseed Pumpkin Pancakes

Sugar Free Syrup & Sprinkle w/Nutra-O

Low Calorie Veggies

Nutraseed Cornberry Cookie


Yogurt w/Low Calorie Fruit w/1 scoop Nutra-O

Peanut Butter Sandw ich on Whole Wheat Bread w/1 scoop Nutra-O

Cottage Cheese & Blackberries

w/1 scoop Nutra-O

Garden Salad w/ 3 oz. Grilled Chicken

w/1 scoop Nutra-O

Tuna Wrap on

Whole Wheat Tortilla

Nutraseed Oatmeal Cookie

Nutraseed Granola Cookie

Yogurt w/Low Calorie Fruit


Red Beans & Quinoa w/Brown Rice Medley

Hearts of Palm Salad w/Scrumptious Balsamic

Veggie Burger

3 oz. Filet Mignon w /Low Fat Au Pouive Sauce

WEEK 1

SUNDAY

MONDAY

TUESDAY

Breakfast


Whole Grain Cereal w/3 scoops Nutra-O


Low Fat or No Fat Yogurt & Blueberries w/2 scoops Nutra-O


Whole Grain Cereal w/3 scoops Nutra-O

30 Minutes Before Your Mid-Morning Snack or Lunch Drink 1 Scoop Sun Chia w/16 oz. cold water

Snack


Nutraseed

Granola Cookie

Handful Dry Roasted Nuts

Lunch

Peanut butter sandwich on whole wheat bread

w/1 scoop Nutra-O

Veggie Salad w/Scrumptious Balsamic Dressing w/1 scoop Nutra-O

Tomato /Cottage Cheese Sandw ich

w/1 scoop Sun Chia

Snack

Low cal fruit or

veggies

Nutraseed

Oatmeal Cookie


Dinner

Mandarin Cashew

Spinach Salad

California Chicken

Quesadilla

Red Bean & Quinoa Soup

w /side salad

WEEK 2

SUNDAY

MONDAY

TUESDAY

Breakfast

16 oz. water w/1 scoop Sun Chia Nutraseed Oatmeal w /

cranberries w/3 scoops Nutra-O

16 oz. water w/1 scoop Sun Chia Whole Grain Cereal w/3 scoops Nutra-O

16 oz. water w/1 scoop Sun Chia Low Fat or No Fat Yogurt &

Blueberries w/ 2 scoops Nutra-O

Snack


Green Apple w/peanut butter


Lunch

Sliced Tomato & Olive Salad w/Scrumptious

Balsamic Dressing

Pita Jalapeno Hummus Sandw ich

w/1 scoop Nutra-O

Nutraseed Lentil Soup w/1 scoop Nutra-O

Snack


Low Calorie Veggies

Handful Dry Roasted Nuts & Cranberries

Dinner

Black Bean Fajitas

Chicken Vegetable Soup w /side Salad

3 oz.Blackened Grouper over Fresh Greens

RECIPES

SCRUMPTIOUS BALSAMIC DRESSINGQuick & Easy

Excellent on salads, bruschetta,

dipping sauce and more.

½ cup Colavita aged balsamic vinegar

2 Tablespoons light soy sauce

1 ½ Tablespoons honey

1 ½ Tablespoons Nutraseed Brown Rice Syrup

3 Tablespoons Dijon mustard

6 Tablespoons non-fat or Greek yogurt

1 Tablespoon cold pressed extra virgin olive oil

Salt & Pepper to taste

Mix or shake ingredients ….. Chill for ½ hour

CAPRESE SALAD W/ SCRUMPTIOUS BALSAMIC DRESSING

Quick & Easy

2 red tomatoes, medium sliced8 slices low fat mozzarella, thinly sliced

Arrange tomatoes on serving plate, place mozzarella on top of tomatoes, garnish with a few sprigs of parsley,

basil and/or olives pour Scrumptious Balsamic Dressingover tomatoes and mozzarella.

HEARTS OF PALM SALADW/SCRUMPTIOUS BALSAMIC DRESSING

Quick & Easy

BALSAMIC BEAN & CORN SALADQuick & Easy

1 (14oz.) can, drained, hearts of palm1 cup of torn romaine lettuce

½ cup of diced red & green bell peppers1 Scoop of Nutra-O

Slice hearts of palm over romaine lettuce and garnish

with bell peppers. Drizzle with Scrumptious Balsamic Dressing,add Nutra-O.

1 (15 oz) can of black beans, drained & rinsed 1 (15 oz.) can of either red beans or kidney beans, drained & rinsed 2 cups frozen corn 1 red onion, minced 1 Scoop of Sun Chia ¼ cup Scrumptious Balsamic Dressing (see recipe page ) Stir all ingredients, refrigerate for I hour and serve

1 cup of tomatoes cubed2 cups of low fat cottage cheese1 scoop of Nutra-O or Sun Chia

1 teaspoon of Scrumptious Balsamic Dressing4 slices of whole wheat bread

1 green onionTorn romaine lettuce

Combine ingredients and pour Scrumptious Balsamic dressingover mixture and toss.

Combine 1 scoop of Nutra-O or Sun Chia into the cottage cheese.Drizzle 1 teaspoon of dressing on each piece of whole

wheat bread (toasted or regular). Thickly spread cottage cheese on eachslice and top with tomatoes and a touch of green onion.

Makes 4 half sandwiches

1 ½ cup of sliced mushrooms2 ½ cups of diced cooked chicken breast

3 ½ cups of skim or low fat milk1 ½ cups of sliced green onions

1 Tablespoon chicken-flavored granules¼ cup of 100% whole wheat flour

3 Tablespoons of low calorie margarine1 Scoop of Sun Chia

TOMATO COTTAGE CHEESE SANDWICHQuick & Easy

CHICKEN MUSHROOM SOUPQuick & Easy

Sauté mushrooms and green onions in margarine until tender.Add flour, milk and bouillon stirring constantly until thickened.

Stir in cooked chicken for 1 minute and serve. Serves 3 (2 cup servings).Add 1 scoop of Sun Chia before serving.

4 boneless skinless chicken breast, cooked and diced1 cup of onion, diced 1 cup spinach, chopped1 cup carrots, sliced 1 cup, zucchini, sliced2 cloves garlic, chopped½ teaspoon of Authentic Italian Blend Seasoning1 teaspoon celery salt1 teaspoon Chicken Delight Seasoning4 (14.5 oz.) cans fat free chicken brothSalt & pepper to tasteGrated Parmesan1 Scoop of Sun Chia or Nutra-O

Boil skinless chicken breast until done. In a large pot add broth, chicken, vegetables and seasonings. Bring to a boil; reduce heat and simmer uncovered for 30 minutes or until vegetables are tender.Salt and pepper to taste.Add 1 Scoop of Sun Chia or Nutra-O to each bowl.Top each bowl of soup with Parmesan cheese.

ITALIAN CHICKEN VEGETABLE SOUPQuick & Easy

1 cup celery, chopped1 cup red beans1 small onion, chopped2 cups of corn4 slices turkey bacon1 teaspoon ground cumin1 teaspoon oregano1 teaspoon fresh garlic1 cup fat free chicken broth 1 cup low fat milk2 Tablespoons cornmeal ¼ cup cilantro1 Tablespoon olive oil Parsley to garnish 1 jalapeno pepper, seeded & diced1 teaspoon Bistro Blend Seasoning½ teaspoon of ground chipotle chili powderSea salt & black pepper to taste1 Scoop Sun Chia

Cook turkey bacon and remove from skillet.Add 1 Tablespoon of olive oil to skillet with the garlic, onion, carrots,jalapeno, cumin, chipolte, Bistro Blend Seasoning and sauté until onions are slightly golden. Then add cornmeal, broth, red beans, corn, milk, andoregano. Bring to boil and reduce heat to low until soup thickens,about 30 minutes, stir. Serve with Sun Chia and garnish with parsley.

10 whole wheat tortillas 1 lb. cooked diced chicken breast1 packet fajita seasoning 1 green onion chopped1 red bell pepper diced and cooked2 green bell peppers diced and cooked2 cups of non fat cottage cheese 1 cup of shredded reduced-fat Monterey Jjack cheese1 Tablespoon of extra virgin olive oil 3 Tablespoons of chopped jalapeno peppers4 Tablespoons of Scrumptious Balsamic Dressing

Preheat broiler to 350’. Place sliced chicken mixed with seasoning into greasedcooking sheet bake 5 minutes. Then heat oil in pan on medium heat, add onions, bell peppers, and chicken & stir until veggies are tender (8-10) minutes. Place 5 tortillas on baking sheet. Combine chicken medley with remaining ingredients and spoon over tortillas. Top with 5 tortillas, bake at 350’ for 8 minutes, cut and serve with drizzle & Scrumptious Balsamic Dressing.

CALIFORNIA CHICKEN QUESADILLAQuick & Easy

RED CHILI CORN CHOWDERQuick & Easy

FILET MIGNONw/ LOW FAT AU POUIVE SAUCE

Quick & Easy

ROASTED CHILI SALMONQuick & Easy

2 salmon filets, 6 oz. 1 teaspoons fresh lime juice 1 clove minced garlic 1/8 teaspoon chili powder ½ teaspoon of Nutraseed Brown Rice Syrup 4 lime wedges 2 cups mixed greens 8 cherry tomato ½ red bell peppers – sliced thin Scrumptious Balsamic Dressing

Combine syrup, spices and garlic, spread mixture evenly over salmon.Place salmon skin side down in shallow pan and cook for 15 to 18 minutesor until salmon flakes easily. Squeeze lime juice on salmon before serving.

Add you favorite mixed greens with tomatoes and peppers to the plateand drizzle with Scrumptious Balsamic Dressing.

2 teaspoon Dijon mustard 1 teaspoon coarsely ground black pepper 2 Tablespoon of extra virgin olive oil ½ cup brandy 1/3 cup sliced mushrooms Low fat sour cream

Rub both sides of filet with Dijon and black pepper. Add oil and steak toskillet and cook steak to your desired taste. About 3 minutes before removing steak from skillet add mushrooms. Remove steak from skillet andadd brandy to mushrooms, cook on low heat until most of brandy hasbeen reduced.

Add mixture with skillet scrapings to sour cream and serve over filet. Sauce can also be used over hamburger, turkey burgers , veal and pork.

FIESTA CHICKENW/BROWN RICE QUINOA MEDLEY

Quick & Easy

GORGONZOLA STUFFED PEARSw/nutraseed syrup

Quick & Easy

2 large whole skinless chicken breast (butterfly)2 tablespoons low fat margarine or olive oil2 tablespoons of lime juice¼ cup Dijon mustard ½ cup chunky taco sauce1 teaspoon of Nutraseed Brown Rice Syrup 1 teaspoon minced garlic½ teaspoon fresh cilantroSimply Smokin’ SpiceNutraseed Medleey w/Quinoa &Brown rice

Marinade: combine taco sauce, mustard, lime juice, syrup, cilantro and garlic.

Butterfly chicken breast, put chicken breast between 2 pieces of saran wrap or cut a zip top bag in half and place chicken ugly side up and pound with mallet, or roll with rolling pin until chicken breast is even. Rub chicken with Simply Smokin’ Spice and place in marinade in refrigerator for about 25 minutes.

Remove chicken from marinade. Cook breast in skillet with a touch of margarine or olive oil until done. Cook medley according to directions. Transfer chicken, veggies and medley to platter. Spoon remaining marinade

3 ripe pears1 tablespoon Nutraseed Brown Rice Syrup1 tablespoon Scrumptious Balsamic Dressing2 oz. gorgonzola cheese, crumbled 2 oz. low fat mozzarella2 tablespoons dried cranberries3 tablespoons of toasted & chopped pecans4 fresh figs

Preheat broiler. Make glaze by heating syrup and dressing and stir until combined. Cut pears in half, scoop out the seeds. Place pears on cooking sheet cut side up and brush with the glaze. Save remaining glaze for drizzle.

Broil the pears for 3 minutes. Mix gorgonzola, low fat mozzarella, cranberries and pecans. Spoon mixture unto pears and broil for about 3 minutes or until cheese is bubbly. Cut fresh figs in half, place on plate with cooked pears and drizzle remaining glaze mixture over pears and plate.

over chicken.

LOW FATCREAMY DRESSINGS

Quick & Easy

SUPER BLUE CHEESE½ cup fat free sour cream¼ cup crumbled blue cheese2 Tablespoons red wine vinegar1 teaspoon Dijon mustard2 Tablespoons red onionSalt & pepper to tastePlace all ingredients in blender or food processor. Blend until smooth about 1-2 minutes. Refrigerate up to 1 week in a tightly sealed container.

VERY-VERY VERSATILE2 cups low-fat cottage cheese1 cup plain nonfat yogurt2 teaspoons fresh lemon juiceThis dressing although delicious by itself or it can be transformed with the addition of new flavorful ingredients. Serve as a dip, sauce, dressing for meats, chicken, and fish. Tasty as a sandwich spread and can be used asa marinade. Place all food ingredients in a food processor or blender and process until smooth, 1-2 minutes. Refrigerates up to 1 week in tightly sealed container.

ASIAN DRESSINGPlace ½ cup Very-Very Versatile Dressing, ¼ cup light miso, ¼ cup Nutraseed Brown Rice Syrup, 1 teaspoon sesame oil, ½ teaspoon chopped ginger. Process until smooth. Refrigerates up to 1 week in tightly sealed container.

GROUPER FLORENTINE LEMON VEAL PICATTA

6 oz. of grouper cut in ¾ “ cubes 5 oz. Florentine Sauce¾ oz. parmesan cheese, grated 1 lemon wedge½ oz. butter or low fat margarine parsley

Place grouper in shell casserole and top with Florentine Sauce. Just before cooking, top with cheese and drizzle with margarine.

Cook in oven for 15 minutes or until grouper is flaky.Garnish w/ parsley and lemon wedge.

4 Veal Scallops (pound to 1/8 to ½” thickness)½ cup 100% whole wheat flour1 teaspoons salt1 Lemon pepper seasoning 1 Tablespoon extra virgin olive oil½ cup fat free chicken stock1 cup dry white wine2 Tablespoons freshly squeezed lemon juice1 clove garlic (minced)3 Tablespoons low fat margarine2 Tablespoons capers1 Tablespoon parsley

Pound veal to 1/8 -1/4” by putting veal between 2 sheets of saran wrap or cut zip top bag in half (stronger). Place flour in bowl, season and stir in salt and lemon pepper. Dip veal cutlets in seasoned flour and shake of excess flour.

Add olive oil to large skillet, increase heat to high and sauté veal cutlets for about 1 to 2 minutes until golden brown and transfer to plate. Add garlic to skillet and sauté for 1 minute, then add wine and cook until reduced by half, add chicken broth. Then add capers, lemon juice and cook until the sauce begins to thicken. Add margarine, parsley stirring until blended then add veal to skillet and warm. Garnish with thin lemon slices, parsley and serve with mixed green salad.

Florentine Sauce

½ cup skim or low fat milk

1 oz. roux (equal amounts of butter and flour)

½ cup cooked spinach, chopped and

seasoned with Gourmet Garlic, salt & pepper.

In a saucepan bring milk to boil, stir in roux with

wire whisk and reduce heat to simmer, cook for

3-5 minutes, stirring frequently.

Remove from heat and add spinach and put

into shell casserole.

4 (3-5oz.) tuna steaks 1 lb. green beans12 cherry tomatoes ½ cup parsley¼ cup orange juice ¼ cup low sodium soy sauceI Tablespoon Nutraseed Brown Rice Syrup 2 Tablespoons olive oil2 Tablespoons fresh lemon juice 2 cloves of garlic, minced¼ teaspoon ground black pepper 1/8 teaspoon sea salt ¼ teaspoon dried oregano or 1 teaspoon fresh oregano

Marinate (30 minutes to 1 hour), mix juice, soy sauce, syrup, olive oil, lemon juice, garlic,

oregano and salt & pepper in large dish or zip top bag. Add the steaks and turn to coat.

Cover and refrigerate.

Remove tuna from marinade and cook on grill, basting tuna with remaining marinade. Cook to

your desired doneness.

GREEN BEANS place in large pot of water. Cook on medium-high until green beans are at

desired doneness. Sauté green beans in skillet with one tablespoon of olive oil for 1 minute,

add minced garlic, sauté until garlic begins to brown. Place on plate with sliced and whole

cherry tomatoes, top with tuna steak and garnish with parsley.

8 cups of baby fresh spinach

¾ cup of sliced green or red onion

¼ cups of mandarin oranges

¾ cup of cashews (unsalted)

½ cup of sliced grapes

Arrange salad on plate and drizzle dressing over salad.

MANDARIN CASHEWSPINACH SALAD

Dressing Ingredients

½ cup of extra virgin or vegetable oil

½ cup Nutraseed Brown Rice Syrup

1/3 cup white vinegar

2 Tablespoon of fresh parsley

Salt & pepper to taste

Combine dressing ingredients in jar

and shake well.

Add Nutraseed snack pack

ISLAND GRILLEDTUNA STEAK

1 (16 oz.) can of garbanzo beans ½-1 teaspoon of ground cumin - to taste 2-3 cloves of garlic, minced 1 teaspoon Nutraseed Brown Rice Syrup 3 Tablespoons fresh lemon juice 2 ½ Tablespoons tahini 3 Tablespoon olive oil 1/8 cup canned jalapenos diced, extra heat add more (no heat eliminate jalapenos from recipe) 1/8 teaspoon cilantro (optional) Salt & pepper to taste

Place all ingredients in food blender or food processor. Blend until smooth. Serve with fresh veggies and/or as a pita bread sandwich with lettuce, tomato, cucumber or veggies of your choice. Fresh hummus can last up to 4 days refrigerated or can be frozen.

PITA JALAPENOHUMMUS SANDWICH

1 package NutraseedPancake & Waffle Mix¼ cup sliced strawberries(add blueberries for a red,white & blue dessert)

Whipped ToppingMake waffle according to cooking

instructions on package.

1 cup evaporated milk

1 teaspoon vanilla extract

¼ cup powdered sugar

Place evaporated milk in a large stainless steel bowl and put in freezer until ice crystals form around the edge. Also, place the beaters from the mixer in freezer.

After ice crystals form, whip & beat using high speed mixer until the cream is frothy. Add powdered sugar, vanilla extract and continue beating until stiff.

STRAWBERRIES & ALMOSTCREAM ON WAFFLE

MARINATED PORKTENDERLOIN AND RUE MEDLEY RICE

1 pound pork tenderloins¼ cup lite soy sauce½ cup dry sherry¼ cup rice wine vinegar½ cup Nutraseed Brown Rice Syrup¼ cup vegetable oil or olive oil4 Tablespoons orange juice1 Tablespoon garlic1 Tablespoon minced shallots1 teaspoon fresh ginger

Combine the sherry, orange juice, vinegar, honey, syrup, soy sauce in a bowl and whisk until blended. Stir in shallots, garlic and ginger. Place tenderloins in tray and pour the mixture over the tenderloins, cover and let set at room temperature for 2 hours. Remove pork from marinade, shaking off any excess, and grill.

Brown Rice & Quinoa Medley - Cook to directions

Parmesan Crème Sauce1 cup skim milk 1 cup low fat cottage cheese3 tsp minced onion 2 Tablespoons of whole wheat flour½cup parmesan cheese Garlic powder to tasteCombine: milk, flour, cottage cheese, onion, parmesan cheese and garlic powder. Blend until smooth. Heat and serve over the pork or wild rice.

1 small zucchini, grated1 small onion, grated½ cup, finely chopped mushrooms1 small green bell pepper, finely chop½ cup chopped spinach1 ½ cups rolled oats1 egg beaten1 Tablespoon low sodium soy sauce1 ½ cups all purpose whole wheat flour2/3 cup reduced fat cheddar, shredded1/8 cup Sun Chia1 Tablespoon extra virgin olive oil1 ½ cups Very, Very Versatile Dressing1/8 cup dice dill or sweet pickle chopped1/8 cup fresh parsley, chopped

Put olive oil in skillet with onion, garlic, bell peppers and zucchini and cook until tender. Mix in mushrooms, spinach and cook until tender.

Remove skillet from heat and mix in oats, cheese and egg. Stir in soy sauce and transfer mixture to bowl and refrigerate for 1 hour. Form the mixture into patties. Place flour in plate, drop each patty into flour and grill until nicely browned.

Dressing: Make Very-Very Versatile dressing and add pickles. Spread on sandwich.

GOURMETVEGGIE BURGER

DELICIOUS


GARLIC GARLIC

no salt no msg

3.3 oz. (93g)

Excellence

In Cooking

No MSG

Ingredients:garlic, onion, parsley and spices.

Use like fresh garlic

JUST SPRINKLE & COOK

This flavorful blend is perfect to enhance those garlic flavored dishes. Excellent for: meats, fish, vegetables, chicken, pasta and more.

PERFECT GARLIC VEGETABLESHow simple can it be, Cook your favorite vegetable in a skillet with a dab of extra virgin olive oil and a generous sprinkling of Gourmet Garlic.

Nutraseed International, Inc. Miami, Florida Packed in USA

For recipes & product information visit:www.nutraseeddiet.com

If seal under cap is broken ormissing do not use.

SEASONINGS

THAT

ENHANCE

YOUR

RECIPES


BISTRO BLEND

All Purpose

with curcumin

4.4 oz. (124g)

Excellence

In Cooking

No MSG

Ingredients:salt, paprika, garlic, sugar, black pepper, allspice, citric acid, onion, cinnamon, oregano leaves, cornstarch, turmeric, clove, fenugreek, celery seed, nutmeg, paprika oil and curcumin.

Use this flavorful blendon spicy recipes

HELP BOOST YOURMETABOLISM

With Bistro Blend, a very mild spice with a burst of flavor that doesn’t give you that on fire sensation. This all-purpose spice can be used on everything. It’s delicious on vegetables, chicken, fish, pork, beef and more.

BISTRO PARTY DIPMix 2 teaspoons of Bistro Blend with ¾ cup low fat sour cream and ¼ cup low fat mayonnaise. Chill ans serve with your favorite dipper.

Nutraseed International, Inc. Miami, Florida Packed in USA

For recipes & product information visit:www.nutraseeddiet.com

If seal under cap is broken ormissing do not use.

SEASONINGS

THAT

ENHANCE

YOUR

RECIPES

THE

NUTRASEEDDIET

PANCAKE & WAFFLE MIXSUPER GRAIN

Net Wt. 7.69 oz. (218 g)Nutraseed International, Inc. Miami, Florida

nutraseeddiet.com

Directions: Place 1 1/2 cups of pancake mix ( 1 pkg.) into a mixing bowl. Add 2 cups of milk and stir until lumps are gone. Let stand 5 minutes. (Batter may thicken if left longer than 5 minutes, so adjust consistency with water.) Heat a large skillet over medium heat. Pour ¼ cupfuls of batter onto the skillet andCook until bubbles appear on the surface. Flip over and cook until browned on other side.

Makes great waffles, too!

FREE OF ARTIFICIALINGREDIENTS & PRESERVATIVES

TASTE & NUTRITION FOR THE WOLE FAMILY

OMEGA POWER

NATURALLY DELICIOUS

Ingredients: wheat flour , chia seeds, cornmeal, whole wheat flour, rolled oats, sugar, baking powder (aluminum free),

powdered egg whites, milled flax seed, quinoa flour, sea salt, baking soda & camu camu.

100%natural

N

UT R I T I O

N

THE

NUTRASEEDDIET

HEALTHY BEAN & BARLEYFRIJOL Y SOPA DE CEBADA

100%natural

natural

GOURMET SOUP

Net Wt. 8.9 oz. (254g)

Nutraseed International, Inc. Miami, FloridaFor more recipes visit: nutraseeddiet.com

Directions: Put 4 cups chicken broth and 2 cups water into a large pot. Whisk in soup mix and add 1 (15oz) can tomato sauce. Bring to a boil, stirring occasionally to prevent sticking and then

reduce heat to a simmer and cook, uncovered for 15 minutes.For a real treat, add 1 lb. browned ground beef or turkey.

Instrucciones: Ponga 4 tazas de caldo de pollo y 2 tazas de agua en una olla grande. Batir en la mezcla de sopa y añadir 1 (15oz)

cucharada de salsa de tomate puede. Llevar a ebullición, removiendo de vez en cuando para evitar que se pegue y luego reducir el fuego a fuego lento y cocine sin tapar por 15 minutos.

Un verdadero placer, añadir £ 1 dore la carne molida o pavo.

SIN PRESERVATIVOS

Ingredients: barley, pre cooked red beans, pre cooked pinto bean flakes, quinoa flour, salt, paprika, dehydrated garlic and

onion, sugar, black pepper, and herbs & spices ( including cinnamon, turmeric and curcumin).

Ingredientes: cebada, frijoles rojos cocinados pre, pre cocinados copos de frijoles pintos, harina de quinua, sal, pimentón, ajo y cebolla deshidratada, azúcar, pimienta negro, y las hierbas y especias (incluyendo la canela, la cúrcuma y la curcumina).

FREE OF ARTIFICIALINGREDIENTS & PRESERVATIVE

OMEGA POWER

NATURALLY DELICIOUS

THE

NUTRASEEDDIET


Net Wt. 8.9 oz. (254g)

Nutraseed International, Inc. Miami, FloridaFor more recipes visit: nutraseeddiet.com

Directions: Put 4 cups chicken broth and 2 cups water into a large pot. Whisk in soup mix and add 1 (15oz) can tomato sauce. Bring to a boil, stirring occasionally to prevent sticking and then

reduce heat to a simmer and cook, uncovered for 15 minutes.For a real treat, add 1 lb. browned ground beef or turkey.

Ingredients: barley, pre cooked red beans, pre cooked pinto bean flakes, quinoa flour, salt, paprika, dehydrated garlic and onion, sugar, black pepper,

and herbs & spices ( including cinnamon, turmeric and curcumin).



OMEGA POWER

NATURALLY DELICIOUS

100%natural

N

UT R I T I O

N

THE

NUTRASEEDDIET

CINNAMON MEDLEY WITH QUINOA & BROWN RICE

NATURES FOOD

Net Wt. 6.5 oz. (184g)Nutraseed International, Inc. Miami, FloridaFor more recipes visit: nutraseeddiet.com

Directions: Empty contents into a saucepan. Add 2 cupswater & salt (if desired). Bring to a boil, then reduce heatand simmer 15 minutes, stirring often to prevent stiching.

Ingredients: Quick cooking parboiled beown rice, quinoa seeds,quinoa flour, cinnamon & extra virgin olive oil.



OMEGA POWER

NATURALLY DELICIOUS

100%natural

N

UT R I T I O

N

FOR PRODUCT & DIET INFORMATION Visit:

www.nutraseediet.com

Nutraseed International, Inc. Miami, Florida

A New Generation Of Healthy Food

THE

NUTRASEEDDIET


100%natural

natural

Net Wt. 8.9 oz. (254g)

THE

NUTRASEEDDIET

PANCAKE & WAFFLE MIX

100%natural

natural

Net Wt. 7.69 oz. (218g)

SUPER GRAIN

THE

NUTRASEEDDIET

RED BEAN & QUINOA GOURMET SOUP

W/BROWN RICE

100%natural

natural

Net Wt. 8.2 oz. (232g)

THE

NUTRASEEDDIET

CRANBERRY MEDLEY WITH QUINOA & BROWN RICE

NATURES FOOD

Net Wt. 6.5 oz. (184g)

100%natural

N

UT R I T I O

N

THE

NUTRASEEDDIET

OATMEAL & QUINOA GOURMET COOKIES

Net Wt. 13.2 oz. (376 g)

100%natural

N

UT R I T I O

N

THE

NUTRASEEDDIET

CINNAMON OATMEAL W/TOASTED ALMOND

NATURES FOOD

Net Wt. 7.5 oz. (212 g)

100%natural

N

UT R I T I O

N

The NutraSeed Diet

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Transcript of The NutraSeed Diet