NUTRITION

A simple and delicious way to detox, hydrate, lose weight and feel great!

Most people know that watching how much you eat is important to losing weight. Did you know that the types of foods you eat can dramatically improve your weight loss results? Striking the correct balance between carbohydrates, proteins, and fats can mean the difference between success and failure. The Wakaya Nutrition Plan will help you balance both the quantity and quality of your daily consumptions.

The role of carbohydrates

Carbohydrates in foods such as bread, pastas, cereals, and sugars are great at providing large amounts of energy quickly, yet most modern lifestyles don't burn the all of the energy that these foods provide. The excess energy is often stored as fat for future use. Moderating carbohydrates is critical. In the Wakaya Nutrition Plan, most of your carbohydrates will come from low-carb fruits, vegetables and protein sources. These sources can provide valuable fiber, adequate energy and keep you from carbohydrate over indulgence.

The role of proteins

Eating sufficient amounts of protein helps the body to maintain and build muscle. The more muscle you have, the more energy and fat your body will burn to power it. Protein is also used as an energy source for the body, but doesn't convert to fat as quickly as carbohydrates. This helps alleviate hunger and provides sustained energy and calorie burn as the body converts protein to usable energy. The Wakaya Nutrition Plan is based on higher protein consumption to take advantage of these valuable benefits.

The role of fats

Recent research shows how beneficial and necessary this macro-nutrient is for healthy weight management. Good fats include the unsaturated fats found in nuts, fish, flaxseed, coconut oil, etc, and support the body's heart health, brain function, and much more. Bad fats include high amounts of saturated fats such as trans fatty acids. These fats can clog arteries, increase the risk of heart disease, and often contribute to weight gain. In the Wakaya Nutrition Plan, good fats are used to provide needed energy and to support overall health.

The role of detoxification

Our bodies are bombarded by toxins each day through polluted air, artificial ingredients, modified foods, and unhealthy chemicals. These toxins may contribute to disease and weight gain. The Wakaya Nutrition Plan includes the potent detoxifying power of Pink Fijian Ginger and Fijian Tumeric. This combined with Bula DetoxCaps and Qele Daily Detox Drink provide the body with a powerful means to remove toxins, improve digestion and progress towards a healthy weight.

Approved Foods
This list includes the kinds of food that will support weight loss. Please note that this is not an exhaustive list and does not include all foods that can be eaten. When evaluating foods, remember to try to eat natural, organic, and whole foods whenever possible, and stay away from fried, artificial, sugary, or processed foods.

FRUIT	VEGETABLES	GOOD FATS	SPICES	SUPPLEMENTS	SWEETENERS	PROTEINS
Apples	Alfalfa Sprouts	Almond Butter (1 TB)	Basil	Pink Fijian Ginger Capsules	Agave (sparingly)	Chicken Breast
Bananas	Artichokes	Avacado (1/2)	Black Pepper	Fijian Turmeric Capsules	Honey (sparingly)	Cod
Blueberries	Asparagus	Butter (1 TB)	Cayenne Pepper	Qele Daily Detox	Stevia	Cottage Cheese
Cantaloupe	Beets	Coconut Oil (1 TB)	Cilantro		Xylitol	Lean Beef
Cherries	Broccoli	Olive Oil (1 TB)	Cinnamon			Plain Greek Yogurt
Grapefruit	Brussel Sprouts	Pumpkin Seeds (1/2 oz)	Cumin			Salmon
Kiwi fruit	Carrots	Raw Almonds (15)	Fijian Sea Salt			Shrimp
Mangoes	Cauliflower	Raw Coconut (1 oz)	Fijian Turmeric			Tofu
Oranges	Celery	Raw Walnuts (15)	Qele Daily Detox			Tuna
Papayas	Cucumber					Turkey Breast
Peaches	Eggplant					Whey Protein
Pears	Green Beans					Whole Eggs
Pineapples	Kale
Pomegranates	Leafy Greens
Raspberries	Mushrooms
Strawberries	Peppers
Tomatoes	Radishes
Watermelon	Spinach
	Summer Squash
	Winter Squash
	Zucchini

Exercise
A government study estimates that nearly 80% of adult Americans do not get the recommended amounts of exercise each week, potentially setting themselves up for years of health problems - including obesity.

The good news is that combining healthy nutrition with exercise is a much more effective way to lose weight than just calorie restriction alone. Through exercise, many individuals begin to incorporate health habits that can last a lifetime, prevent a rebound in weight, and provide many other potential health benefits including lowered blood pressure, lowered cholesterol, improved brain function and lowered risk for certain types of cancer. Exercise also promotes a sense of well-being and confidence, which can help combat depression as well as reduce stress and anxiety.

A Habit of Movement
Much of the energy your body uses (and stores) supports muscle movement. The more you move, the more your body burns. Set a goal to increase your daily movement to achieve your weight loss goals. We encourage every participant to work towards 10,000 steps a day or more. This kind of movement helps to counteract the negative effects of sitting with improved blood circulation. In the Wakaya Slim Down Program, walking is not viewed as a form of exercise, but as a necessary movement that is required every day.

Cardio Exercise
Cardio, short for cardiovascular exercise, includes any movement that increases your heart rate and increases blood circulation. As part of the Wakaya Slim Down Program, you are encouraged to exercise for 30 minutes or more 3-5 times a week. If you are achieving your daily movement goals, additional cardio exercise sessions will increase your progress towards your overall weight loss goals. Some examples of cardio exercises include running, bicycling, aerobics, jumping rope, etc

Strength Training Exercise
Strength training, also known as resistance training, may be your most important ally in achieving your weight loss goals. While cardio exercise focuses on increasing heart rate to burn calories, strength training focuses on increasing muscle mass. As muscle mass is increased, the body increases the amount of caloric burn to support the new muscles. This burn continues to happen well after the exercise session. Incorporate strength training as part of your weight loss plan. Some examples of strength training exercises include free weights, body weight exercises, resistance bands, medicine balls, weight machines, etc.