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
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