MY NEW LIFE BOOKLET

Before you start reading this booklet, do yourself a favor and go to the Women’s Health
& Health 24 websites and type in all the major weight loss programs and diet pills on
the market and see what they have to say about them. It is shocking what we put our
bodies through to try and lose weight – weight that is on our bodies through our own
doing, by not eating correctly!
I also started my weight loss journey off with a famous weight loss program, but started
experiencing side effects and stopped after a month. And best part of all – I lost more
weight with my own program than with the unbelievably expensive program I was on for
a month! Just to show you – all these programs and diet pills are worth NOTHING
without the right eating plan that goes together with it.
It is NOT healthy to use appetite suppressants and some of these weight loss programs
even give you a syrup to drink that contains laxatives. Of course you’ll think that you
are losing weight – you are losing water the UNHEALTHY way.
Now, this was no walk in the park to lose the 18kg. But I just told myself everyday –
FOOD IS NOT MY BOSS and I CAN DO THIS.
And every time I felt a craving coming on or a hunger pain, I had a glass of water or a
cup of decaf coffee or a chewed on a sugar free gum…..
If I could do it – then so can you! At the back of the booklet I’ve included some very
delicious and healthy recipes that also helped a lot.
You are most welcome to mail me during your weight loss journey if you need support.
I myself have another 4kg that I want to lose. So together we can do this!
123mynewlife@gmail.com

First we need to understand how kilojoule intake work to lose weight
I registered on www.myfitnesspal.com
This is a fantastic website – they calculate how many kilojoules/calories you need to lose whatever
you decide you want to lose per week. And your BMI is calculated. Read carefully – it is not difficult
to understand – very easy instructions to follow.
You can then see exactly how many kilojoules/calories you need per day to lose weight on your own
pace.
I prepared all my food upfront and froze it in ziplock
I used the following meal plan:-
bags. I simply took out two packets in the morning
BREAKFAST
and I steamed all my meats and vegetables in a
Small bowl of oats
microwave steamer. This way you won’t be tempted
1 packet of sweetner
to eat other food.
Little bit of skimmed milk
If at all possible – prepare your families meals ahead
MID MORNING SNACK
and freeze as well. I did this and it worked!
4 Provitas with Marmite (no butter)
LUNCH
100g Protein (no fat)
150g Vegetables/salad (no potatoes, no sweet potatos)
MID AFTERNOON SNACK
Apple or Orange
SUPPER
100g Protein (no fat)
150g Vegetables/salad (no potatoes, no sweet potatoes)
SNACK BEFORE 8
Apple or Orange
When we travelled I simply had 150g biltong and a fruit instead of my normal lunch or supper.
I had NO meals after 8 in the evening
And I drank 8 glasses of water (This is VERY important! If you are going to take all the vitamins and
minerals, you need a lot of water!)
You can use the kilojoule/calorie calculator on www.myfitnesspal.com to work out a meal plan that
suit your own taste. If you decide to have a glass of wine, then you will know exactly how many
kilojoules it contains and how many you’ll need to cut on per day. If you can – don’t drink the wine!
No the not so fun part
NO SWEETS NO CHIPS NO BREAD NO COOKIES AND NO ALCOHOL
AND ONLY DECAFFINATED COFFEE (up to six cups per day) and I had ONE tin of COKE ZERO
per day. When I felt like something sweet I chewed on a SUGAR FREE gum. I had ONE packet
per day.
And then I took the vitamins and minerals as discussed in detail in the pages that follows.

I used VITAL and CLICKS range of vitamins and minerals.
And best of all is that they often have deals if you are a Clicks Club Member where you get three for
the price of two deals on Vital and the Clicks Range.
Apply for a Clicks Club Card at www.clicks.co.za if you don’t already have a Clicks Club Card.
For those of you that don’t know how the Clicks Club Card works – you earn points every time you
make a purchase at Clicks (and some other shops as well) and after a few months these points are
converted into cash and you actually get this cash discount off on your purchases. Now, what can
be more fun than this?
You can also view your points on the Clicks website and see what special offers they have on.
I strongly advice you to have yourself tested for deficiencies should you think you might have this – it
is always better to rather have yourself tested before just taking all of the vitamins and minerals.
And also, very, very important, make sure you get as much Vitamin D (sunlight) as possible.
Vitamin D deficiency is associated with obesity. Just make sure you wear a hat and sunscreen!
And Vitamin D is also good for your overall mood.
After following this program as of mid August , I am in the routine of eating like this and using my
supplements every morning. They say it takes 21 days to form a new habit (or lifestyle in this case).
And it is true. I am so use to eating like this now, there is no more cravings for sweets or bread and
I hated drinking water – now it is part of me – I miss it if I don’t have it. JUST KEEP GOING FOR
THE FIRST 21 DAYS. After that – it is a walk in the park!
Good luck - IT CAN BE DONE!
REMEMBER – THIS IS HOW I LOST MY 18KG. I DRINK ALL THE VITAMINS & MINERALS. BUT
PLEASE! HAVE YOURSELF TESTED – DON’T DRINK ALL OF IT IF YOU ARE NOT COMFORTABLE
WITH IT. I AM SIMPLY SHARING WHAT WORKED FOR ME! WE DON’T NEED ANY DIET PILL S–
THERE IS NO MAGIC WAY OF LOSING WEIGHT. YOU HAVE TO BE WILLING TO PUT IN AN EFFORT!
BUT USING ALL THESE SUPPLEMENTS MADE IT SO EASY FOR ME! AT NO STAGE AM I TELLING
YOU THAT YOU MUST DRINK ALL OF THESE VITAMINS & MINERALS – HAVE YOURSELF TESTED
WITH YOUR DOCTOR SHOULD YOU NOT BE SURE!

SIGNS OF ZINC DEFICIENCIES
Loss of smell and taste
Depression
Weak immunity
Hair loss
Acne
Warts
Digestive disturbances
Natural sources of ZINC
Oysters
Red meat
Poultry
Seafood such as crab and lobster
Beans (good source is chickpeas)
Nuts
Whole grains
Dairy products
ZINC & WEIGHT LOSS
Zinc deficiency makes you store excess fat!
The hormone leptin and the mineral zinc both help support your immune
system and influence the amount of food you eat. Leptin helps determine
whether you gain weight or lose it, while the amount of zinc in your body
may affect your leptin levels.
ZINC

SIGNS OF CALCIUM DEFICIENCIES
Muscle cramps
Insomnia
Tooth decay
Poor bone density
Weak & brittle nails
Natural sources of CALCIUM
Milk
Cheese
Yoghurt
Broccoli
Chinese cabbage
Soya
CALCIUM & WEIGHT LOSS
Calcium boosts your metabolism and aid in weight loss!
Calcium prevents cellular changes that prompt your body to store fat.
CALCIUM

SIGNS OF MAGNESIUM DEFICIENCIES
Nausea
Vomiting
Fatigue & Weakness
Coronary spasms
Muscle contractions & cramps
Abnormal heart rhythms
Migraines/Headaches
Natural sources of MAGNESIUM
Green leafy vegetables
Nuts
Seeds
Whole grains
Tap, bottled & mineral water
MAGNESIUM & WEIGHT LOSS
Low magnesium levels decrease insulin sensitivity, making it harder to lose fat
and get lean! Magnesium plays an important role in carbohydrate metabolism
while influencing activity of hormones that control our blood glucose levels.
Magnesium is important in the treatment for obesity! High abdominal fat levels
are related to excessive cortisol and low magnesium levels. Adequate
magnesium is CRUCIAL for treating obesity and lean body composition.
MAGNESIUM

SIGNS OF FOLIC ACID DEFICIENCIES
Anemia
Fatigue
Mouth sores
Tongue swelling
Pale skin
Irritability
Natural sources of FOLIC ACID
Citrus juice
Dark green vegetables
Brussels sprouts
Bananas & melons
Tomato juice
Eggs
Mushrooms
Kidney & Liver meats & poultry
Wheat bran
FOLIC ACID & WEIGHT LOSS
Folic acid convert food into glucose, which your body uses for energy. Folic acid
also plays an important role in the breakdown of lipids or fats and increases the
rate of your metabolism.
FOLIC ACID

SIGNS OF B12 DEFICIENCIES
Tired & weak
Lightheadedness
Heart palpitations & shortness of breath
Pale skin
Smooth tongue
Constipation/diarrhea/loss of appetite
Muscle weakness
Vision loss
Memory loss
Natural sources of B12
Meat
Fish
Milk
Eggs
Soya
Rice
B12 & WEIGHT LOSS
Vitamin B12 does not cause weight loss. It helps contribute to weight loss though
by helping metabolize protein and fat. When protein and fat are metabolized, it
produces energy and having energy helps people lose weight.
B12

SIGNS OF COENZYME Q10 DEFICIENCIES
Physical & mental fatigue
Chronic headaches/migraines, jaw pain, muscle & joint pain
Weak immune system
Weight gain
Natural sources of COENZYME Q10
Meat (like port and beef liver)
Poultry
Fish
Soybean & sesame oil
Canola oils
Nuts
Eggs
Vegetables (spinach/broccoli/sweet potato/garlic/peas/cauliflower & carrots)
COENZYME Q10 & WEIGHT LOSS
Q10 is an important nutrient to assist energy production and your
antioxidant defense system. It helps your nerve, cardiovascular, and
muscle health; and metabolism. Along with other factors that comprise a
healthy lifestyle, Q10 is a terrific nutrient to have on your anti-aging
team.
Q 10 promotes better metabolic and fat burning response.
COENZYME Q10

SIGNS OF SELENIUM DEFICIENCIES
Hair loss & skin and fingernail discoloration (Whitening of the beds of your fingernails)
Low immunity
Constant tiredness & fatigue
Brain fog & difficulty concentrating
Reproductive problems
Hypothyroidism (depression 8 weight gain)
Natural sources of SELENIUM
Brazil & Walnuts (Only TWO Brazilian nuts p/day covers your Selenium
requirements per day)
Fish & seafood like shrimp, sardines, salmon & tuna
Beef & Poultry
Grains
SELENIUM & WEIGHT LOSS
Selenium is a trace mineral used by the body to regulate thyroid function, and it is
an essential mineral for good health. A healthy thyroid gland assists in weight
management by controlling the release of hormones that affect how fat, protein
and carbohydrates are used in the body.
In addition to assisting with production thyroid hormones, selenium is also critical
in the regulation of thyroid hormonal levels .
SELENIUM

SIGNS OF KELP DEFICIENCIES
Hypothyroidism
Tired & sluggish
Difficulty losing weight
Dry Skin
Hair loss
Constipation
Cold sensitivity
Weak immune system
Anxiety & depression
Natural sources of KELP
Cranberries
Yoghurt
Beans
Strawberries
Goats milk cheese
Potatoes
KELP & WEIGHT LOSS
Thyroid hormones are used by every cell of your body to regulate metabolism and
body weight by controlling the burning of fat for energy and heat..
Kelp is one of the very best natural sources of iodine. And iodine keeps your
thyroid in tip top condition, and your metabolism revved up and functioning well - if
you want to shed a few pounds this is a must. If you have accumulated weight, in
some cases the thyroid may be directly responsible. And in fact, too little iodine in
the diet will directly cause weight gain.
KELP

SIGNS OF LECITHIN DEFICIENCIES
Fatty liver
Tingling in fingers and legs
Memory loss
Natural sources of LECITHIN
Egg yolk
Soya
Cauliflower
Lettuce
Sunflower
Liver
LECITHIN & WEIGHT LOSS
Lecithin is a major source of choline, a substance which helps the body
metabolize (burn up) fats effectively.
Reduces harmful LDL cholesterol and increases good HDL cholesterol.
LECITHIN

SIGNS OF OMEGA 3 DEFICIENCIES
Fatigue
Poor memory
Rough or dry bumpy skin
Brittle hair & dandruff
Soft, peeling & brittle nails
Excessive thirst, frequent urination
Depression, mood swings, anxiety
Natural sources of OMEGA 3
Flaxseed
Walnuts
Sardines
Salmon
Beef
Soya
Shrimp
Brussels sprouts & cauliflower
OMEGA 3 & WEIGHT LOSS
Improves the flow of blood to the muscles during exercise and helps to stimulate
enzymes which transport fat to where it can be used up for energy.
OMEGA 3

SIGNS OF BREWERS YEAST DEFICIENCIES
Fatigue
Forgetting things
Absent minded
Irritability
Dry burning eyes
Oily skin and hair
Burning sensation in feet
Natural sources of BREWERS YEAST
Beer
Yeast used to make bread
Marmite
BREWERS YEAST & WEIGHT LOSS
Consuming required amount of Brewers Yeast aids in weight loss. Brewers Yeast
contains Chromium which helps in reducing the body fat. Protein in the yeast
reduces the urge to frequently eat – it makes you feel fuller for longer. Helps to
maintain good blood sugar levels.
Brewers Yeast speeds up one’s metabolism.
Best of all – Brewers Yeast helps to slow down the aging process
BREWERS YEAST

SIGNS OF VITAMIN C DEFICIENCIES
Anemia
Bleeding gums
Decreased ability to fight infection & decreased would healing rate
Dry and splitting hair
Easy bruising
Inflammation of gums
Nosebleeds
Natural sources of VITAMIN C
Citrus fruit and juice
Kiwi, mango, papaya, pineapple, strawberries, raspberries & cranberries
Watermelon
Broccoli, cauliflower & Brussels sprouts
Green and red pepper
Tomatoes
VITAMIN C & WEIGHT LOSS
Vitamin C plays a key role in blood sugar levels
It detoxes, reduces stress and plays a huge role in reducing belly fat
VITAMIN C

A few interesting facts:-
Alcohol consumption causes deficiencies in Folic Acid, B12 and
Calcium
Menopause causes deficiencies in Vitamin E, B12, C, Calcium &
Omega (thus being the reason for the hot flushes)
When you have extreme sugar cravings, it means you have Zinc,
Magnesium & Chromium (Brewer’s Yeast) deficiencies
And as you’ve read in the previous pages – a deficiency in all of
these, together with an unhealthy lifestyle, causes you to gain
weight.
It is not rocket science. Keep your Vitamin & Mineral levels
normal and you’ll have less trouble losing weight.
I NEVER FOUND A MULTI-VITAMIN TO BE SUFFICIENT FOR ME.
Taking all of the supplements individually worked for me!
As mentioned before – please feel free to contact me for any
further assistance.
123mynewlife@gmail.com

BREAKFAST OATMEAL CUPCAKES TO GO
5 cups rolled oats (400g)
2 1/2 cups over-ripe mashed banana
1 tsp salt
5 artificial sweetner
2 2/3 cups water (640g)
1/4 cup plus 1 tbsp coconut or vegetable oil (45g)
2 1/2 tsp pure vanilla extract
Optional add-ins: cinnamon, shredded coconut, chopped walnuts, ground flax or wheat
germ, raisins or other dried fruit.
Instructions
Preheat oven to 180 degrees, and line 24-25 cupcake tins. In a large mixing bowl, combine
all dry ingredients and stir very well. In a separate bowl, combine and stir all wet ingredients
(including banana). Mix wet into dry, then pour into the cupcake liners and bake 21 minutes. I
also like to then boil for 1-2 minutes, but it’s optional. (If you let them cool overnight, they’ll no
longer stick to the liners.) These oatmeal cakes can be eaten right away, or they can be
frozen and reheated for an instant breakfast on a busy day.
I USED TWO OF THESE TO REPLACE ME BREAKFAST ON THE HECTIC DAYS!
CHOCOLATE SQUARES
2 cups cocoa powder
4 tbsp unrefined coconut oil, melted (Clicks) / you can use vegetable oil if you can’t find
coconut oil)
1 cup of artificial sweetner (Xilotol at Spar/Pick and Pay)
I added bit of oats and coconut to make it more tasty
Optional 1 extra tbsp oil or water, if it needs to be thinner
Make this in a large quantity and keep in the fridge. You can have up to three squares
(approx 3cm x 3cm) per day. Careful not to have to much – the artificial sweetner has a
laxative effect.
And then lastly – this will probably be the worst thing you’ve ever tasted in your life – but once
a week I drank a 2 x tablespoons of Epson Salts. (Make sure you don’t have to go anywhere
after you drank this) – mix this in a little bit of boiling water to make sure it dissolves and let it
cool down before drinking it. Stand ready with one of your Chocolate squares!
Consumption of Epson Salts (Magnesium)
Drinking Epsom Salts improves liver function, causes detoxification of the liver and relieves
constipation. Don’t use more than once a week! Be sure you buy a pure grade Epsom Salt,
which clearly says it is for oral consumption.