PACK THE LiWi-PAK

                            “The LiWi-Pak...What You Require, When You Require It.

                                              Carry your life with you.”—Gary Nash, LiWi Founder

Nourish your mind, body and spirit with the only essentials kit you will ever need. Make your health a priority and live your best life, today with the LiWi-Pak.

The LiWi-Pak is basically a kit you put together yourself containing all the healthy items you'll need throughout the day, so you'll never be forced to compromise on healthy choices again.

This could mean packing your pack with water, healthy food and other essentials. The best part is, it's tailor-made and perfectly customized just for you, by you.

Top 10 Pak-its List
First, get a small over-the-shoulder cooler or lunch sack, whatever works for you. (Our signature LiWi-Pak will be coming soon.) Then, pack it with all your favorite, healthy items in the evening, or each morning before you start your day. This way, you'll never be without and you'll never have to compromise on your health choices again.

1. Protein Shake. Focus on high quality protein sources. A LiWi favorite includes, Balance Complete, which is a whey protein and Power Meal, a brown rice protein. These can be purchased through your club/group president.

Balance Complete                            Power Meal
Cal: 190                                              Cal: 187
Fat: 6 grams                                       Fat: 3.32 grams
Protein: 11.5                                       Protein: 20.6 grams

Make up your protein shake as directed, and for an added kick of wellness and flavor, spice it up with three drops of orange therapeutic grade essential oil*. It makes for a great tasting orange smoothie.

*Caution: Do not ingest essential oils that are not therapeutic grade.

2. Kefir or Yogurt. You can find Kefir in the yogurt or milk section of most healthy grocery stores. Mix it with a protein shake and frozen fruit for a great tasting and nutritious morning smoothie.

3. One Apple and Another Fruit of Your Choice. Eating two fruits a day is a great way to fill up on vitamins and nutrients your body needs, especially if you snack on berries which are low on the glycemic index.*

If you are watching your waistline, snacking on fruits can also help you feel full. (Apple Tips & Recipes) Apples are a LiWi favorite because they travel well and are packed with vitamins, phytochemicals and fiber. (Apple Monday)

The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to how much they raise blood sugar levels after eating. The GI value of an apple is 38. Foods with a GI of less than 55 are considered low glycemic index foods (GI < 55). (source: The GlycemicIndex.com, Fifty50.com, LowGlycemicDiet.com)

4. Two Eggs. Often called the “perfect protein,” eggs contain a high amount of quality protein and are low in fat and calories—a great food to include on any weight loss or healthy eating plan. You can scramble your eggs, boil them or make an omelet. They're tasty and good for you.

But, what about eating the yolk? Is it healthy or unhealthy? It's a topic that's been widely debated. The yolk contains anti-oxidant rich vitamins and minerals as well as essential fatty acids. But, it also contains a high amount of cholesterol, that's why many believe the yolk is bad for you. This view is changing. New studies are showing the yolk can be beneficial. The LiWi philosophy is to eat unprocessed, natural, whole foods.

Look for organic, free range eggs at farmers markets where you can ask the farmer how the chickens are raised and fed. Happy chickens will give you good, fertile, healthy eggs...the way nature intended.

Eggs Contain:
protein, vitamin B12, trace minerals, choline, lutein, calcium, iron, phosphorus, potassium, zinc, thiamin, B6, folate, riboflavin, selenium, essential omega-3 fatty acids and fat soluble vitamins A, D, E and K. (source: AskDrSears.com, BareBoxersJournal.blogspot.com and HealthMad.com)

The American Heart Association recommends keeping dietary cholesterol intake below 300 milligrams per day and under 200 milligrams for those with a history of heart disease. A medium egg contains approx. 190 milligrams of cholesterol. (source: HealthMad.com) Our bodies need cholesterol to function and will produce cholesterol if there isn't enough. Consuming whole eggs may actually raise your good (HDL) cholesterol, improving your ratios and blood chemistry. (source: BareBoxersJournal.blogspot.com)

5. Protein and Fiber Bar. You may choose a healthy store bought variety, or try this recipe for delicious treats that are totally guiltless. They are filling, loaded with fiber, and make great Pak-its. As a quick and easy breakfast, they'll keep you full all morning. Or, anytime you are hungry, they make a great snack or meal. Of course, drink lots of water when eating these for easy digestion.

G3-Gary' s Guiltless Gourmet Protein Balls
Ingredients:
(organic if possible)

1/2 cup almond or peanut butter
1/2 cup Agave syrup (available in most supermarkets and health food stores in the honey isle. It's a low glycemic, natural sweetener)
2 Tbsp vanilla
1 cup of protein powder (my preference is Balance Complete, available through YoungLiving.com)
1-2 drops of Orange therapeutic grade essential oil (YoungLiving.com)
1 cup rolled oats
1 cup of chopped nuts, seeds or a mixture
shredded coconut to taste 

Gently warm almond or peanut butter in a pan with the Agave syrup until smooth. (Do not cook)
Mix in vanilla and remaining ingredients. (If too dry, add in a little water)
Sprinkle shredded coconut onto a plate, as much or as little as you want.
Roll mixture into 2-inch balls on plate, rolling in the coconut.
Store in the refrigerator.

6. Whole Grain Porridge. Made with the whole grain of your choosing such as oats, quinoa, couscous or brown rice, porridge can be very satisfying, delicious and filling. Add coconut milk, cinnamon and sweetener to taste.

7. Raw Vegetables. In a salad or as finger snacks, raw vegetables provide you with essential nutrients and fiber, keeping you full and satisfied all day long.

8. Nuts and Seeds. One serving, which will fit in the palm of your hand, is a great source of protein. Whenever possible, raw nuts and seeds are best. If you roast them, do it yourself and use coconut oil.

9. Raw and Naturally Sweetened Cacao. Loaded with nutrients, raw and naturally sweetened cacao is a real treat. Studies have found that dark chocolate, not milk or white chocolate, can help lower high blood pressure. (source: Webmd.com)

Chalk full of antioxidants, dark chocolate can help destroy free radicals in the body—those destructive cells implicated in heart disease and other ailments. But, watch your portion sizes! It's easy to over-dose on great tasting dark chocolate.  

10. Organic Protein. This is an area you should never compromise on quality. Eating organic, lean meats is a great way to add protein to your healthy eating plan. When choosing red meats, seek out 100 percent grass fed and free range beef, in moderation of course. If you're a vegetarian, yogurt, nuts and seeds should provide the protein your body needs.

Life is Passion. Life is Abundant. Life is Knowledge. Life is Inspiring. Life is Truth

For the sole purpose of education, this information is in no way intended to diagnose, offer medical advice or recommendations. Consult your physician before changing or starting a new eating plan.