WLC Topic and Handout Info Class #2 4-15-13

Lose One Pound a Week, by Joy Bauer, M.S., R.D., C.D.N.
Lose one pound a week, by trimming 500 calories from your daily diet. Try some of the following food
and beverage swaps:
Breakfast:
Lose: bagel with cream cheese and coffee with cream and sugar.
Choose: toasted English Muffin with light cream cheese and coffee with skim milk or nonfat
creamer.
Save 500 calories
Beverages:
Lose: 20-ounce soda, one cup orange juice, and second glass of wine
Choose: unlimited H2O, naturally flavored seltzer and unsweetened tea
Save 500 calories
Daily Lunch Sandwich:
Lose: sub roll, the mayo, high fat meats and cheese (bologna, salami, pastrami, etc.)
Choose: whole wheat bread, spicy mustard, lean turkey or ham, reduced fat cheese.
Save 500 calories
Snacks:
Lose: candy bar, chips and 20 oz soda
Choose: baby carrots, string cheese and an apple
Save 500 calories
Dinner:
Lose: Steak, fried potatoes, dinner roll, buttery vegetables
Choose: Grilled chicken or fish, baked potato with tablespoon sour cream, sautéed spinach
(in 1-2 teaspoons olive oil and garlic)
Save 500 calories
Wk 2: 100 Calorie Snacks
SNACKS WITH 100 CALORIES OR LESS!
Here are some snacks ideas that will be easy to keep around for those "munchie"
attacks.
• 1/2 cup of strawberries with a scoop of low fat frozen yogurt - 145 calories
• 1 apple baked with 1 tbs. cinnamon sugar mixture on top - 93 calories
• 1 apple - 80 calories
• 1 piece of string cheese - 80
• 1 hard boiled egg - 70
• 1 container of Yoplait light yogurt - 90 calories
• Celery, green peppers, & cucumbers - FREE calories
• 1 Jello Sundae Toppers pudding - 110 calories
• 1/2 apple with 1 tbsp. of whipped peanut butter - 95 calories
• 20 baby carrots dipped in 2 tbs. of fat free ranch dressing - 50 calories
• 2 oz. water-packed tuna - 96 calories
• 3 cups of light microwave popcorn - 100 calories
• 2 1/2 cups of air-popped popcorn with 2 tbsp of Parmesan cheese - 95 calories
• 6 oz. of tomato juice with one rice cake - 65 calories And, if you just got to have
something sweet:
• 1 Haagen-Dazs Raspberry Vanilla Ice Cream Bar - 100 calories
• 1/2 of a Hershey bar (give the other half away) - 100 calories
• 23 Chocolate-covered raisins - 100 calories
• Individual serving cottage cheese - 90
• 1 serving bag of Nabisco snacks - 100 calories
But one of the best snacks is ShapeWorks Protein Bars, which come in Peanut Butter, Lemon,
Chocolate Fudge and Chocolate Coconut, for 150 calories and 12 grams of protein. The new
ShapeWorks Deluxe Protein Bars (Vanilla Almond, Chocolate Peanut and Citrus Lemon) are 140
calories and 10 grams of protein, with no trans-fats! All are delicious and healthy!
Wk 2: Calorie Quiz
Calorie IQ Test!!
Which of the following snacks have the fewest calories?
At the Mall
1. Soft serve vanilla/chocolate ice cream in a wafer cone (small serving)
2. Strawberry Wild, Jamba Juice (24 oz)
3. Aunt Annie's Pretzel (whole wheat without butter)
4. Cinnabon - MiniBon
At the Vending Machine
1. Corn Nuts (1.7oz bag)
2. Peanut M&Ms (1.7 oz bag)
3. Nature Valley Granola bars (2-pack hard granola bars)
4. Trail Mix (2.75oz bag)
At Starbucks *All small servings with skim milk
1. Pomegranate Frappuccino juice blend - no whipped cream
2. Coffee Frappuccino Light - no whipped cream
3. Iced vanilla skim latte - no whipped cream
At the Movies
1. Medium popcorn - "no butter"
2. Twizzlers (6oz bag)
3. Chocolate Covered Raisins (3.5oz bag)
At Happy Hour (3 large handfuls of each)
1. Bowl of mini pretzels
2. Bowl of nuts
3. Bowl of party mix


Cellular Nutrition
THE IMPORTANCE OF CELLULAR NUTRITION
What makes Herbalife different?
It's the science behind the products. Technology and years of research enable us to deliver
targeted nutritional supplements tailored to your special needs. Our products have been designed
and manufactured from only the highest quality raw ingredients and herbs.
What makes our product line work so well?
Our Cellular Nutrition Program actually addresses the underlying problem we're experiencing by
giving the body what it needs on a daily basis, Hence allowing the body to do what it does best: heal
itself.
Mastering the concept behind absorption and delivery has made it possible to "Feel the Difference."
This breakthrough in nutritional science has opened new doors. For example, once your body is
able to absorb key nutrients and actually deliver them to your cells, you can then feel the difference
these vital nutrients make on your daily life.
This entire process begins in the small intestine. In your small intestine lives tiny microscopic
finger-like protrusions called villi (villi is the plural of 'villus'). The villi is where our bodies absorb the
nutrients from the foods and supplements we consume. However, these villi become damaged or
what they call ~ Energetically impaired. As a result they retain little surface area for them to work.
Factors that damage villi are: stress, smoking, alcohol, airborne toxins, medications, preservatives,
fats, additives, and drugs to name just a few.
Over the years as your villi break down your body absorbs less and less of the nutrients you need
from the food you eat. This is one reason our bodies begin to break down prematurely and we feel
worse and worse as time goes on.
Why are we feeling worse instead of better?
When our bodies cannot absorb the nutrients from our food and supplements, often times we find
ourselves eating more and more food because our appetites and cravings increase in order to 'call
out' for more and better nutrition. (which we're not getting). We crave fats and sugars because they
are easiest for our body to absorb. We then become increasingly more tired and fatigued because
our body is not getting the proper nutrition it needs, daily.
Due to our villi being unhealthy and damaged, our body thinks its starving because its not getting
the vital nutrients it needs to stay healthy. For people trying to lose weight, they know this better
than anyone. When your body thinks it's starving, it stores fat instead of burning fat.
If you are trying to lose weight, it becomes almost impossible because your body is in the mode of
storing fat versus burning fat. No matter what you do, it doesn't want to burn the fat off.
Even for those of you not trying to lose weight, the concept is the same. You might find yourself
eating healthy, natural, low-fat foods, taking vitamins and exercising regularly, yet you're still
experiencing either no or slow weight loss (if that's your goal), moodiness and fatigue because your
body is not absorbing enough of the nutrition from the good foods you are consuming.
Cellular Nutrition
So what's the answer?
By starting with our program called Cellular Nutrition and adding our targeted products you have the
best chance of fighting the problems nutritionally. By using our products daily your body will begin
to repair and rebuild it's villi back to the healthy state it was in when you were younger (this process
begins within 24 hours of starting the products). Your body is then able to absorb not only the vital
nutrients our Cellular Nutrition and targeted health and weight loss products provide, but also the
key nutrients from the foods you are eating. You will feel the difference within days of being on the
products. You may experience things like less moodiness, more mental clarity, more natural energy
and stamina.
Once you start using our products you can be assured you are moving in the right direction toward
better health and a happier you!
This is the power of nutrition on a cellular level. Give it a try today and you'll understand why.
Keeping Your Weight in Balance!
Nutrition holds a key to good health and lifelong weight management. Your body is composed of
trillions of living cells that grow, die and are replaced many times over during your lifetime. These
cells need proper nutrition to perform the vital functions of metabolism, growth, repair, detoxification
and reproduction.
Unfortunately, the average modern diet does not always provide you with a correct nutrient balance
for ideal good health.
Cellular Nutrition Technology
Herbalife's ShapeWorks Weight-Management Program uses three advanced technologies to
improve our nutrition: food science, micro-nutrients supplementation and herbal science.
Scientifically based formulas are at the very heart of Herbalife's ShapeWorks Weight-Management
Program. They allow you to reduce your caloric intake while maintaining the vitamins, minerals and
nutrients essential to good health.
We provide these factors in an easily digestible form, so that your cells can function at their highest
level of efficiency.
Cell Activators
So many people believe that the body efficiently and completely absorbs all the nutrients from food
and supplements. However, nutrient absorption may be diminished and impaired by poor eating
habits, persistent dieting, stress or other factors.
A key difference with Herbalife's products is the inclusion of natural enzymes and herbs that act as
cell activators. These cell activators aid digestion and further improve your health and vitality.
The Herbalife ShapeWorks product

Challenge Info for next WLC April 29, 2013

Wk 3: How to Boost your Metabolism
TO YOUR HEALTH:
How To Boost Your Metabolism, by Sean Kennedy
Unless We Perform Regular Strength Exercises, We Lose 5-7 Pounds of Muscle Every
Decade After the Age of 25. That Corresponds With a Reduction of up to 20% in
Metabolic Rate Each Decade. The Result: You Get Weaker and Fatter.
Metabolism is the process by which your body makes and uses energy, or calories, for
everything from the cellular absorption of nutrients to running a marathon.
Each of us has what is called a basal metabolic rate (BMR), or one’s base metabolism. A
good technical definition of BMR is "the energy expended when an individual is lying at
complete rest, in the morning, after sleep, in the post-digestive state."
For most men, BMR accounts for 60 to 70 percent of total calories expended each day, and
that’s a good thing, as you’re about to see. Your BMR consumes all those calories through
such functions as breathing, digestion, blood circulation, immune response and tissue repair.
For comparison's sake, activity of any sort generally makes up just 15 to 30 percent of the
average man's metabolism.
Muscle is the single most important predictor of how well you metabolize your food, and how
well you burn calories and body fat. Regular exercise boosts your metabolic rate by
producing larger mitochondria in each muscle cell, which results in more calories burned.
Whereas fat is inactive and burns very few calories, skeletal muscle burns at least 10 times
more calories than fat, even when we're at rest.
But unfortunately, unless we perform regular strength exercises, we lose more than a half a
pound of muscle every year after the age of 25. Without an appropriate training stimulus, our
muscles gradually atrophy, and decrease in size and strength. This loss of muscle results in a
significant reduction in metabolic rate in every decade of adulthood -- as much as two percent
a year. And the corresponding decrease in metabolism generally results in an increased ratio
of fat mass, which usually escalates as we get older.
The average male and female between the ages of 20 and 50 loses 5 to 7 pounds of muscle
per decade and adds three times as much fat during that period. Since metabolism usually
slows with age, your eating habits need to change accordingly or else fat can accumulate and
your weight can increase.
So, if you're in your 30s or 40s, have been eating exactly the same way for 20 years, and
can't understand why you're gaining weight, it's because your energy demands have
dropped.
The key to staving off the decline in your BMR is weight training. Strength training, at least
twice a week, is essential to boosting your metabolism. The effects of a good, consistent
strength training program allow you to continue burning calories 24 hours a day -- long after
you've left the gym.
Tissue repair and maintenance are critical to caloric expenditure since about three-quarters
of variability in BMR is predicted by lean body mass. Simply put, the more muscle mass you
Wk 3: How to Boost your Metabolism
have the higher your BMR will be.
Untrained men and women can gain about 2 to 4 pounds of muscle, and 40 to 60 percent
more strength, after just two months of regular strength training exercise.
But what you eat can also have a dramatic affect on your body composition. Some of the
calories you consume are less likely store on your waistline. It’s all about the choices you
make.
Plenty of metabolic energy is required to convert the food we eat into usable forms of energy.
The process of digesting, using, and storing food energy is inefficient, and by itself can
consume from 10 to 15 percent of total daily metabolism. Animal proteins increase
thermogenesis more than vegetable proteins, so the best calorie-burning foods are lean
meats.
During the digestive process, foods are broken down into usable forms; complex
carbohydrates are reduced to simple sugars, fats to fatty acids, and proteins to amino acids.
Eating protein with each meal is important. Protein contains nitrogen, which is broken down
and eliminated as urea by the liver. As a result of this additional metabolic step, protein's
thermic effect is roughly double that of fat and carbohydrates.
Assuming that you are exercising regularly, eating every 2 to 3 hours and including at least
some protein with each of those meals can boost digestive metabolism all day long. And after
you reach a healthy, stable weight you need to make sure you’re eating as many calories as
you're burning in order to maintain that weight.
If you have a job in which you sit all day, the following may be disheartening but also quite
revealing; the difference in calorie burn between sitting and standing is nearly 1 calorie in
added expenditure per minute. That may not seem like much, but it adds up quickly. At the
end of an hour it amounts to 60 calories and at the end of an eight-hour workday nearly 500.
Burning 500 extra calories a day for a week would result in the loss of one pound. That's over
fifty pounds in one year. You get the picture.
The idea is to get up and get active. Committing yourself to a regular strength training
program at least 2 to 3 times per week will make a big difference, and not just to your
metabolism. The positive affects are numerous, including: increased bone mass and
strength, decreased blood pressure, injury prevention, improved appearance and body
composition, improved mood, confidence and self-esteem, as well as reduced stress.
And if you’re doing all that work to strengthen and improve your body and your psyche, make
good food choices that will leave you guilt free. Include plenty of protein at each meal to allow
your body to rebuild what’s being broken down in the gym and remain more metabolically
active all day long. Remember to include lots of fruits and veggies because they’re full of
water and nutrients, and are low in calories.
Take care of yourself. You only have one body, and replacement parts are hard to come by.
Wk 3: Rev Up Your Metabolism
Rev Up Your Metabolism
Why food isn’t the enemy
The key to weight loss is simple: eat less calories than you burn. However, many people take this to
the extreme and start to think of food as the enemy. It makes a perverse kind of sense that skipping
meals would help create the calorie deficit you need to lose weight. Well, get ready to change your
thinking because the truth is, you need to eat calories to burn calories.
How your body works
When you don’t eat enough calories to sustain your body’s daily functions, your body panics, thinking
that there isn’t any food available. It reacts by slowing down your metabolism and absorbing more of
the foods you eat instead of using that food for energy. When you eat regularly, your metabolism
speeds up and uses those calories instead of saving them for later.
How to Rev Up Your Metabolism
Eat Breakfast. When you wake up in the morning, you haven’t eaten in a long time. Skipping
this meal means your metabolism slows down…not a great way to start off your day!
Eat according to your activities. If you do most of your physical activity during the day,
make breakfast and lunch your larger meals so you have enough energy to get everything
done.
Snack frequently. (aka, eat when you are hungry!) Eating fruits and veggies between meals
will keep you from becoming too hungry. The hungrier you are, the less control you have over
what and how much you eat.
Exercise aerobically. Even if your mind resists, your body loves physical activity. Plus,
cardio exercise speeds up your metabolism for several hours after your work out.
Lift Weights. Muscle burns up to five times more calories than fat.
Don’t forget Cardio. You need to get that heart rate up and breathe a little heavier. Twenty
to thirty minutes of cardiovascular activity 5 days a week is recommended. Brisk walking or
swimming are good. Or utilize exercise equipment (exercise bike, treadmill, or elliptical
trainer).
Keep a food diary. This will help you stay honest about what you’re really eating.
Drink Water. Your metabolism needs it to function properly and being hydrated will keep you
energized.
Drink Green Tea before meals. Drinking green tea before you eat helps to speed up your
digestive metabolism. Some green teas burn up to 80 calories per serving alone.
Plan on losing 1-2 pounds a week. You can’t undo a lifetime of inactivity and poor nutrition
overnight. If you lose weight at a rate of 1-2 lbs. per week you will be more likely to keep it off
permanently.
The truth is, there’s no short cut to weight loss. It takes effort and discipline and, of course,
patience. However, it doesn’t have to be a miserable experience and you don’t have to starve
yourself to do it. Eat up!!!
Wk 3: 10 Ways to Boost Metabolism
10 Ways to Positively Assist Your Metabolism
• 30 – 45 minutes of Cardio first thing in the morning
• Eat within 45 minutes of waking up
• Eat every 4 – 6 hours
• Eat Protein with Every Meal (Egg Whites, Cheese, Soy Milk, Lean Meat,
Turkey, Chicken, Fish, Pork, Kidney Beans, Peas)
• Build your muscle tone – Resistance Training --3 months to see results
• Avoid alcohol, sugar, and fasting
• Drink ½ your Body Weight in Ounces of Water
• Eat foods with high nutrition values – 7 – 9 Servings of Fruits and Veggies
• Eat Negative Calorie foods (Apples, Asparagus, Berries, Broccoli,
Cabbage, Celery, Cauliflower, Celery, Chili, Garlic, Grapefruit, Lemon,
Mango, Onion, Orange, Papaya, Pineapple, Spinach, Zucchini…just to
name a few)
• 8 hours of Deep Sleep (All Lights Out – Total Darkness)

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