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Herbalife Success Guide. Health program, cellular nutrition, wellness, weight control, fitness.
Herbalife Success Guide. Health program, cellular nutrition, wellness, weight control, fitness.
Herbalife Success Guide. Health program, cellular nutrition, wellness, weight control, fitness.
Herbalife Success Guide. Health program, cellular nutrition, wellness, weight control, fitness.
Herbalife Success Guide. Health program, cellular nutrition, wellness, weight control, fitness.
Herbalife Success Guide. Health program, cellular nutrition, wellness, weight control, fitness.
Herbalife Success Guide. Health program, cellular nutrition, wellness, weight control, fitness.
Herbalife Success Guide. Health program, cellular nutrition, wellness, weight control, fitness.
Herbalife Success Guide. Health program, cellular nutrition, wellness, weight control, fitness.
Herbalife Success Guide. Health program, cellular nutrition, wellness, weight control, fitness.
Herbalife Success Guide. Health program, cellular nutrition, wellness, weight control, fitness.
Herbalife Success Guide. Health program, cellular nutrition, wellness, weight control, fitness.
Herbalife Success Guide. Health program, cellular nutrition, wellness, weight control, fitness.
Herbalife Success Guide. Health program, cellular nutrition, wellness, weight control, fitness.
Herbalife Success Guide. Health program, cellular nutrition, wellness, weight control, fitness.
Herbalife Success Guide. Health program, cellular nutrition, wellness, weight control, fitness.
Herbalife Success Guide. Health program, cellular nutrition, wellness, weight control, fitness.
Herbalife Success Guide. Health program, cellular nutrition, wellness, weight control, fitness.
Herbalife Success Guide. Health program, cellular nutrition, wellness, weight control, fitness.
Herbalife Success Guide. Health program, cellular nutrition, wellness, weight control, fitness.
Herbalife Success Guide. Health program, cellular nutrition, wellness, weight control, fitness.
Herbalife Success Guide. Health program, cellular nutrition, wellness, weight control, fitness.
Herbalife Success Guide. Health program, cellular nutrition, wellness, weight control, fitness.
Herbalife Success Guide. Health program, cellular nutrition, wellness, weight control, fitness.
Herbalife Success Guide. Health program, cellular nutrition, wellness, weight control, fitness.
Herbalife Success Guide. Health program, cellular nutrition, wellness, weight control, fitness.
Herbalife Success Guide. Health program, cellular nutrition, wellness, weight control, fitness.
Herbalife Success Guide. Health program, cellular nutrition, wellness, weight control, fitness.
Herbalife Success Guide. Health program, cellular nutrition, wellness, weight control, fitness.
Herbalife Success Guide. Health program, cellular nutrition, wellness, weight control, fitness.
Herbalife Success Guide. Health program, cellular nutrition, wellness, weight control, fitness.
Herbalife Success Guide. Health program, cellular nutrition, wellness, weight control, fitness.
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Herbalife Success Guide. Health program, cellular nutrition, wellness, weight control, fitness.

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You’ve made the right choice with ShapeWorks™! Not only will you get great nutrition, but because your program is personalized with the right amount of protein for your body, it keeps hunger at bay. …

You’ve made the right choice with ShapeWorks™! Not only will you get great nutrition, but because your program is personalized with the right amount of protein for your body, it keeps hunger at bay. Imagine a weight management program that doesn’t leave you feeling deprived, but satisfied!
Optimizing Your Health with Cellular Nutrition
To feel healthy, you have to be healthy. And to be healthy, you need to nourish your cells. We call this Cellular Nutrition, and it’s the scientific foundation of every product we offer. By supplying your cells with the proper balance of nutrients, your cells become more receptive, allowing them to efficiently absorb and process nutrients. Through Cellular Nutrition, Herbalife has created the best foundation for weight loss and lasting results.

https://www.goherbalife.com/donaldberube/fr-CA
http://herbal-nutrition.net/OptionSanteFinance

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  • 1. Lost:Gained:Personalized weight management for healthy resultsLisa Sowle BBeeffoorree:: 116600 AAfftteerr:: 111155*ShapeWorks™SuccessGuideMaking the world healthier.*These results are not typical.over 40 poundsso much energy!
  • 2. Welcome to ShapeWorks™2Why has losing weight seemed sodifficult in the past? Maybe it’s becauseyou hadn’t found a weight-loss programthat could help you take off the poundsand inches, while being healthy at thesame time. ShapeWorks™ can do thisfor you.It’s a healthy, well-balanced program–personalized for your unique bodycomposition and shape. It helps controlhunger and keeps you feelingyour best.You’ve made the right choice with ShapeWorks™!Not only will you get great nutrition, but because yourprogram is personalized with the right amount of proteinfor your body, it keeps hunger at bay. Imagine a weightmanagement program that doesn’t leave you feelingdeprived–but satisfied!Optimizing Your HealthWith Cellular NutritionTo feel healthy, you have to be healthy. And to be healthy,you need to nourish your cells. We call this CellularNutrition, and it’s the scientific foundation of everyproduct we offer. By supplying your cells with the properbalance of nutrients, your cells become more receptive,allowing them to efficiently absorb and process nutrients.Through Cellular Nutrition, Herbalife has created the bestfoundation for weight loss and lasting results.WWeellccoommee ttooSShhaappeeWWoorrkkss™™
  • 3. 3Welcome to ShapeWorks™3The Power of ProteinYour Herbalife Distributor will recommend the right amount of protein for you to personalize your program. Protein helpsyou to manage your weight in two important ways:HHuunnggeerr CCoonnttrrooll:: Protein-rich shakes, meals and snackshelp control hunger because protein is digested slowlyand it sends a message to the brain that the body is fulland satisfied.2111 CCoolloorrffuull MMeeaallEat a healthy meal,including plenty of colorfulfruits and vegetables.33 TTiimmeess aa DDaayyTake your supplements toenhance health and improvenutrient absorption at thecellular level.*22 SShhaakkeess,, PPeerrssoonnaalliizzeeddEnjoy two meal replacementshakes personalized to theprotein needs of your body,plus protein snacks to keepmetabolism up and hungerat bay. No need to countcalories. Shakes are simple,delicious and fun.Here’s how to getstarted on yourprogram:*This product is not intended to diagnose, treat, cure or preventany disease.FFaatt BBuurrnniinngg:: Eating the right amount of protein dailyhelps maintain and build lean body mass as you loseweight, which in turn keeps your metabolism up, so youcontinue to burn fat.Formula 1 Nutritional Shake Mix, Formula 3 PersonalizedProtein Powder and our various protein snacks help satisfyyour hunger immediately and help control your hungerthroughout the day. You’ll be amazed by the difference itmakes in your weight-loss results to have the right amountof protein.
  • 4. PPrrootteeiinn iinnttaakkee hheellppss ttoo ccoonnttrroollaappppeettiittee aanndd mmaaiinnttaaiinn lleeaannbbooddyy mmaassss..The more lean body mass you have,the higher your metabolism and themore calories you’ll burn. Eating theright amount of protein for your bodyhelps control your appetite and buildand maintain lean muscle mass, thusmaking weight loss easier.PPrrootteeiinn ++ hheeaalltthhyyccaarrbboohhyyddrraatteess == ssuucccceessss..The right amount of proteincombined with healthy fruits andvegetables result in less hunger anda more balanced approach to losingweight.YYoouu nneeeedd pprrootteeiinn ttoossttaayy ssttrroonngg aanndd hheeaalltthhyy..If you don’t eat enough of it everyday, your body will steal proteinfrom your muscles and organs.RReemmeemmbbeerr,, nnoott aallllpprrootteeiinn iiss ccrreeaatteedd eeqquuaall..15% to 35% of your diet should belean protein. Some sources of proteinalso have a lot of fat and shouldbe avoided.TThhee HHeerrbbaalliiffee DDiiffffeerreenncceeShapeWorks™ helps you customizeyour protein intake and controlhunger with delicious, meal-replacement shakes.• Formula 1 Shake is loaded withheart-healthy soy protein. It offersyou all the nutrition of a meal witha minimum of calories.PPrrootteeiinn OOppttiioonnss• Formula 3 PersonalizedProtein Powder is our ownproprietary blend of whey and soyproteins. This soy/whey blend ispure protein. One tablespoonprovides 5 grams protein, zero fatand just 20 calories. Add it to yourFormula 1 Shake to customize yourprotein with minimal calories andno fat.• ShapeWorks™ Protein Snacks offervariety. Protein Bars, Soup Mix,Beverage Mix Peach Mango andProtein Drink Mix Vanilla orChocolate are part of the selectionof Herbalife’s high protein healthysnack options.SSooyy pprrootteeiinnis the highest-quality plantprotein available. It’s an excellentsource of the amino acids yourbody needs to help you maintainhealthy cells. Soy protein is slowlymetabolized.WWhheeyy pprrootteeiinnprovides different amino acids thansoy. Whey protein is fast-acting andquickly metabolized.That’s why Formula 3 PersonalizedProtein Powder provides a balanceof both kinds of protein.PPrrootteeiinn && PPeerrssoonnaalliizzaattiioonnProtein & Personalization4Protein is a key success factor in weight loss because it can help keep yourmetabolism up and keep hunger at bay.
  • 5. ShapeWorks™ helps you create a healthy lifestyle without making you feelhungry or deprived. You don’t even have to give up snacks, thanks to theseHerbalife alternatives.Craving sweets? Treat yourself to one of our chewy, deliciousPPrrootteeiinn BBaarrss or tasty PPrrootteeiinn DDrriinnkkss.. Either will satisfy your sweet tooth andprovide a protein boost to help reduce your hunger and maintain your energy.Do you have the urge for chips or nuts? Grab a handful of soy nuts, so youcan enjoy the crunch and taste that you want without falling off the wagon.Instead of reaching for a soda, power up with a Peach Mango BBeevveerraaggee MMiixxdrink, or iced HHeerrbbaall TTeeaa CCoonncceennttrraattee or BBrraazziilliiaann TTeeaa.Need a warm snack on-the-run? Use the SSoouupp MMiixx to stir up a nutritious cupof CCrreeaamm ooff CChhiicckkeenn SSoouupp in minutes. Just add hot water and stir for a quicksnack or as part of a nutritious meal.• Helps control hunger and boostsenergy*• Contains soy protein, which isgood for your heart as well assatisfying your hunger• Low in saturated fat, cholesteroland calories• A good source of fiber• Easily digestible• Includes a variety of flavours, soyou’ll never get boredMAKE A MEAL IN TWO MINUTESTry various Formula 1 Shake flavourswith your favorite fruits for flavourvariety. A few minutes of preparationwill build a lifetime of benefits.MMaakkee aa SShhaakkeeIn a blender, combine:• 375 ml of 1% milk or soy milk• 2 heaping tablespoons ofFormula 1 Nutritional Shake Mix• Formula 3 Personalized ProteinPowder (as needed)• 1 cup fruitBlend well and enjoy. Considerusing fresh or frozen blueberries,strawberries, mangos or acombination for the cup of fruit,along with Herbal Aloe Drink. If youlike your shakes thick and extracold, add one-half cup of crushed iceto the blender and/or use frozen fruit.Add Formula 3 Personalized ProteinPowder as needed. Or reach forShapeWorks™ protein snacks tomeet your suggested protein needs.ShapeWorks™ is based on Herbalife’s delicious, easy-to-use meal-replacementshakes, made with Formula 1 Nutritional Shake Mix and, as needed, Formula3 Personalized Protein Powder. They taste so good, you’d never know hownutritious they are!SShhaappeeWWoorrkkss™™ PPrrootteeiinn SSnnaacckkssFFoorrmmuullaa 11 SShhaakkee––PPeerrssoonnaalliizzeeddreality checkA 1.4 litre cola contains about 500calories–almost half of many people’sdaily limit.Formula 1 Shake5
  • 6. Keep Your Colorful Meals Fun6IInn aaddddiittiioonn ttoo yyoouurr ttwwooFFoorrmmuullaa 11 SShhaakkeess,, eennjjooyy aahheeaalltthhyy,, wweellll--bbaallaanncceedd mmeeaall..Now that you know more about yournutritional needs, you can create apersonal meal plan with the rightamounts of protein, fruits, vegetables,whole grains and fiber.Did you ever think that a personalizedmeal plan would let you eat avegetable salad, barbeque chicken,corn-on-the-cob and sliced kiwi withstrawberries and a drizzle of chocolate?Colorful eating is about good choices,not about doing without.Pick the foods and flavours thatyou enjoy. Remember that proteinplus healthy carbohydrates will helpyou burn calories and keep youfeeling full. In the following pages,you’ll learn more colorful ways tomeet your food requirements andlearn more about other Herbalifeproducts that will support yourShapeWorks™ Program.AA 2255--3300 ggrraammpprrootteeiinn ppoorrttiioonnis a serving of lean meatabout the size of your palmor a Formula 1 Shake madewith 1% milk or plainsoy milk and adding twotablespoons of Formula 3Personalized Protein Powder.AA ppoorrttiioonn ooff ffrruuiittssoorr vveeggeettaabblleess is aboutthe size of your fist.These gguuiiddeelliinneess are,of course, not exact.KKeeeepp YYoouurr CCoolloorrffuull MMeeaallss FFuunnfood mythTo lose weight, you need to cut out all thefat you eat.food factReduced-fat foods often have the samenumber of calories, or even more calories,than full-fat products due to added sugar.And, because they are “low-fat,” you maybe tempted to eat a larger serving.
  • 7. Healthy Carbohydrates7HHeeaalltthhyy CCaarrbboohhyyddrraatteess:: AA RRaaiinnbbooww ooff FFooooddssColorful fruits and vegetables arehealthy carbohydrates that are thefoundation of your daily meals. Fullof vitamins and minerals, they helpmaintain your organs and immunesystem, keeping your body strongas the weight comes off.ShapeWorks™makes it easy tochoose the right fruits andvegetables by organizing them intoseven unique color groups. Bothmen and women should include atleast one serving from each colorgroup every day.Simply eating more fruits andvegetables is not the answer–theymust be the right fruits andvegetables. Starchy vegetables suchas peas or corn are healthy, but theycontain more calories. Spinach andasparagus are better choices thanhigher-calorie peas and corn.red/purpleredorangeorange/yellowyellow/greengreenwhite/greenWWhhyy NNoott BBrroowwnn aanndd BBeeiiggee??When considering which foods toenjoy sparingly, use color as aguideline. Many brown and beigecarbohydrates, like pasta, beans andpotatoes, while healthy, also tend tobe high in calories.CCoolloorr CCoouunnttss::500 ml (2 cups) of spinach = 80 calories500 ml (2 cups) of rice or potatoes = 500 caloriescarb factsYour body converts carbohydrates into sugar,whichgivesyouenergy. That’sthegoodnews.Thebadnewsisthatsomecarbohydratefoodsturn into too much sugar too fast, with toomany calories.the doctor saysColorful foods provide nutrition fromthe family of chemicals calledphytonutrients or “plant” nutrients.These substances contribute toyour healthy-food program.
  • 8. Food Charts8FFoooodd CChhaarrttssAre you wondering what are the best food choices? These charts allowyou to look up the calories and protein content of popular foods.Note: 1 tbsp = 15 ml1/2 cup = 125 ml3/4 cup = 175 ml1 cup = 250 ml11/2 cup = 375 mlMushrooms, cooked 1 C 40Onion, cooked 1 C 105Endive, raw 1 C 10Artichoke 1 medium 60Asparagus 1 C 45Celery, diced 1 C 20Leeks, cooked 1 C 30Food Item Portion CaloriesRed/PurpleRedOrangeOrange/YellowYellow/GreenGreenWhite/GreenPrunes 3 whole 60Red Apple 1 medium 100Red Pear 1 medium 100Red Wine 125 ml glass 80Strawberries 1 C, sliced 50Peppers, red, chopped 1 C 30Tomato Juice 1 C 40Tomato Sauce or Puree 1 C 100Tomato Soup, made w/ water 1 C 85Tomato Vegetable Juice 1 C 45Tomatoes, cooked 1 C 70Pink Grapefruit 1⁄2 fruit 40Pink Grapefruit Juice 1⁄2 C 50Watermelon 1 C balls 50Tomatoes, raw, chopped 1 C 40Apricots 3 whole 50Cantaloupe 1 C cubes 55Mango 1⁄2 large 80Carrots, raw 1 C 50Acorn Squash, baked 1 C 85Carrots, cooked 1 C 70Pumpkin, cooked 1 C 50Sweet Potato 1 C 200Winter Squash, baked 1 C 70Peach 1 large 70Pineapple 1 C, diced 75Tangerine 1 medium 45Yellow Grapefruit 1⁄2 fruit 40Nectarine 1 large 70Orange 1 large 85Orange Juice 1⁄2 C 50Papaya 1⁄2 large 75Collard Greens, cooked 1 C 50Corn 1 ear 75Green Beans, cooked 1 C 45Green Peas 1 C 140Mustard Greens, cooked 1 C 20Spinach, cooked 1 C 40Turnip Greens, cooked 1 C 30Zucchini, with skin, cooked 1 C 30Avocado 1⁄2 average fruit 80Honeydew 1 C cubes 60Kiwi 1 large 55Cucumber 1 C 15Pepper, green, chopped 1 C 30Pepper, yellow, chopped 1 C 30Romaine Lettuce 1 C 10Spinach, raw 1 C 10Chinese Cabbage, cooked 1 C 20Kale, cooked 1 C 35Swiss Chard, cooked 1 C 20Cabbage, raw 1 C 20Broccoli, cooked 1 C 45Brussels Sprouts 1 C 60Cabbage, cooked 1 C 35Cauliflower, cooked 1 C 30Beets, cooked 1 C 75Eggplant, cooked 1 C 30Red Cabbage, cooked 1 C 30Blackberries 1 C 75Blueberries 1 C 110Grapes 1 C 115Plums 2 small 70Food Item Portion Calories
  • 9. Food Charts9FFoooodd CChhaarrttssCooked Beans 1⁄2 C, cooked 115–140 7Brown Rice 1⁄2 C, cooked 110 3Lentils 1⁄2 C, cooked 115 9Whole-Grain Pasta 1⁄2 C, cooked 85 3Shredded Wheat, bite size 1 C 110 5High-Fiber Bran Cereal 1⁄2 C 90–120 4Oatmeal 1 C, cooked 130 6Bread, Whole Grain 1 slice 100 5Bread, Sprouted Wheat 1 slice 80 4Bread, Sprouted Multigrain 1 slice 60 3Cheese, reduced fat 28 g 50–80 2–5Food Item Portion Calories Protein (g)Cheese, Parmesan 3 tablespoons 80 5Nuts 15 g 80–100 6–11Olive Oil 1 teaspoon 40 4Olives 10 large 50 7Pine Nuts, Sesame Seeds 1 tablespoon (40 nuts) 50 4–7Food Item Portion Calories Protein (g)Food Item Portion Calories Protein (g)Starch/GrainHerbalifeProteinsTasteEnhancersFood Item Portion Calories Protein (g)Formula 1 Shake 2 heaping tablespoons (25 g) 101 6.3Formula 1 + 1% or Soy Milk + 2 heaping tablespoons Formula 1 300 28Formula 3 Personalized Protein Powder + 375 ml 1% Milk + 2 tbsp Formula 3Formula 1 + 1% Milk or Soy Milk 2 heaping tablespoons Formula 1 221 18+ 375 ml Soy MilkFormula 3 Personalized Protein Powder 1 tablespoon 20 5Protein Drink - Vanilla or Chocolate 1 packet 110 15Beverage Mix - Peach Mango 1 packet 70 15Soup Mix 1 packet 70 15Protein Bar 1 bar 150 12ProteinFoodsEgg Whites 7 whites 115 25Nonfat Cottage Cheese 1 C 140 28Soy Canadian Bacon 4 slices 80 21 (varies)Soy Cereal 1⁄2 C 140 25 (varies)Turkey Breast 85 g (cooked wt.) 135 25Chicken Breast 85 g (cooked wt.) 140 25Lean Red Meat 85 g (cooked wt.) 145–160 25Ocean-Caught Fish 114 g (cooked wt.) 130–170 25–31Shrimp, Crab, Lobster 114 g (cooked wt.) 120 22–24Tuna 114 g, water pack 145 27Scallops 114 g (cooked wt.) 135 25Soy Hot Dog 2 links 110 22 (varies)Soy Ground Round 3⁄4 C 120 24Soy Burgers 2 patties 160 26Tofu, firm 1⁄2 C 180 20 (varies)Note: 1 tbsp = 15 ml1/2 cup = 125 ml3/4 cup = 175 ml1 cup = 250 ml11/2 cup = 375 ml
  • 10. 7–Day Meal Plan A102 heaping tablespoons (25 g)French Vanilla Formula 1, 1 cupblueberries, 11⁄2 cup soy milk or1% milk(Formula 3 as needed)2 heaping tablespoons (25 g)French Vanilla Formula 1, 1peach, 1 1⁄2 cup soy milk or 1%milk(Formula 3 as needed)1 ShapeWorks™ Protein Bar1 cup raw vegetablesOpen-faced soy burger withcondiments on single-sidemulti-grain roll or bun; greensalad with tomato and carrotsand lowfat dressing; 1 cup fruitfor dessertDay12 heaping tablespoons (25 g)French Vanilla Formula 1, 1 cupraspberries, 1 1⁄2 cup soy milk or1% milk(Formula 3 as needed)Stew with 85 g chicken breast,vegetable broth, sliced carrots,celery, summer squash, onionsand green beans; green saladwith reduced calorie dressing;1 slice whole grain bread; fruitfor dessert1 packet ShapeWorks™ Cream ofChicken Soup heated with 1 cupmixed vegetables2 heaping tablespoons (25 g)French Vanilla Formula 1, 1 cupstrawberries, 1 1⁄2 cup soy milkor 1% milk(Formula 3 as needed)Day27 egg-white omelet, 1⁄2 cupbroccoli, 1⁄2 cup chopped tomato,1 cup spinach, 1⁄2 cup salsa; 1 cupmelon balls; 1 slice wholegrain toast2 heaping tablespoons (25 g)Dutch Chocolate Formula 1,1⁄2 banana, 1 1⁄2 cup soy milk or1% milk1 ShapeWorks™ Protein Bar1 cup green salad withlowfat dressing2 heaping tablespoons (25 g)French Vanilla Formula 1, 1 cupfrozen apple slices, dashcinnamon and nutmeg, 1 1⁄2cup soy milk or 1% milk(Formula 3 as needed)Day32 heaping tablespoons (25 g)French Vanilla Formula 1, 1 cupmango cubes, 1 1⁄2 cup soy milkor 1% milk(Formula 3 as needed)2 heaping tablespoons (25 g)French Vanilla Formula 1, 1 1⁄2cup 1% milk or soy milk, 1⁄2 kiwiand 1⁄2 cup strawberries(Formula 3 as needed)1 cup (total): carrot sticks, celerysticks, broccoli florets; 85 gsliced turkey breast85 g chicken breast with BBQsauce, tossed salad with lowfatdressing, 2 cups steamedspinach with vinegar, 1 earcorn, 1 cup melon ballsDay41 cup nonfat cottage cheese;1 cup mixed berries, 1 cuptomato juice2 heaping tablespoons (25 g)Wild Berry Formula 1, 1⁄2 banana,dash cinnamon, 1 1⁄2 cup soy milkor 1% milk1 packet ShapeWorks™ Cream ofChicken Soup; 1 cup choppedvegetable salad (tomato, carrot,cucumber, peppers) withlowfat dressing2 heaping tablespoons (25 g)French Vanilla Formula 1, 3diced apricots, dash almondextract, 1 1⁄2 cup soy milk or 1%milk(Formula 3 as needed)Day52 heaping tablespoons (25 g)Dutch Chocolate Formula 1,1⁄2 banana, 1 teaspoon instantcoffee, 1 1⁄2 cup soy milk or 1%milk; 1 slice whole grain toast(Formula 3 as needed)115 g crab meat, 1⁄2 avocado,dark lettuce, grated reduced fatcheese, 1⁄2 cup white beans, slicedmango and reduced caloriedressing1 ShapeWorks™ Protein Bar1 cup mixed vegetable juice2 heaping tablespoons (25 g)French Vanilla Formula 1, 1⁄2 cupmandarin orange segments,dash coconut extract, 1 1⁄2 cupsoy milk or 1% milk(Formula 3 as needed)Day62 heaping tablespoons (25 g)French Vanilla Formula 1, 1 cupblackberries, dash orangeextract, 1 1⁄2 cup soy milk or1% milk(Formula 3 as needed)2 heaping tablespoons (25 g)Dutch Chocolate Formula 1, 1cup strawberries, 1 1⁄2 cup soymilk or 1% milk(Formula 3 as needed)Soy Nuts (50 g), 1 cup tomatojuice114 g grilled fish topped withgrilled peppers, onion andeggplant, tossed salad withlowfat dressing, 1⁄2 cup brownrice; 1 baked appleDay777--DDaayy MMeeaall PPllaann AA7700--9999 ggrraammss ooff pprrootteeiinn1200 caloriesBreakfast Lunch Snack DinnerYour Herbalife Distributor will help you choose Meal Plan A, B, C or D, dependingon your protein needs. These sample meal plans can be followed exactly–or used asa guide to developing your own meal plan.Note: 1 tbsp = 15 ml1/2 cup = 125 ml3/4 cup = 175 ml1 cup = 250 ml11/2 cup = 375 ml
  • 11. 7–Day Meal Plan B112 heaping tablespoons (25 g)French Vanilla Formula 1,2 tablespoons Formula 3, 1 cupblueberries, 1 1⁄2 cup soy milk or1% milk2 heaping tablespoons (25 g)French Vanilla Formula 1,2 tablespoons Formula 3, 1peach, 1 1⁄2 cup soy milk or 1%milk1 ShapeWorks™ Protein Bar1 cup raw vegetables2 Soy burger patties w/condiments on multi-grain rollor bun; Green salad withtomato and carrots and lowfatdressing; 1 cup fruit for dessertDay12 heaping tablespoons (25 g)French Vanilla Formula 1,2 tablespoons Formula 3, 1 cupraspberries, 1 1⁄2 cup soy milk or1% milkStew with 170 g chicken breast,vegetable broth, sliced carrots,celery, summer squash, onionsand green beans and 1 cupwhole grain pasta; green saladwith reduced calorie dressing;1 cup fruit for dessert1 packet ShapeWorks™ Cream ofChicken Soup heated with 1 cupmixed vegetables2 heaping tablespoons 25 gFrench Vanilla Formula 1,2 tablespoons Formula 3, 1 cupstrawberries, 1 1⁄2 cup soy milkor 1% milkDay27 egg-white omelet, 1⁄2 cupbroccoli, 1⁄2 cup chopped tomato,1 cup spinach, 1⁄2 cup salsa;2 slices whole grain toast2 heaping tablespoons (25 g)Dutch Chocolate Formula 1,2 tablespoons Formula 3,1⁄2 banana, 1 1⁄2 cup soy or1% milk1 ShapeWorks™ Protein Bar1 apple1⁄2 cup cottage cheese2 heaping tablespoons (25 g)French Vanilla Formula 1, 2tablespoons Formula 3, 1 cupfrozen apple slices, dashcinnamon and nutmeg, 1 1⁄2cup soy milk or 1% milkDay32 heaping tablespoons (25 g)French Vanilla Formula 1, 2tablespoons Formula 3, 1 cupmango cubes, 1 1⁄2 cup soy milkor 1% milk2 heaping tablespoons (25 g)French Vanilla Formula 1,2 tablespoons Formula 3, 1⁄2 kiwiand 1⁄2 cup strawberries, 1 1⁄2 cupsoy milk or 1% milk1 cup (total): carrot sticks, celerysticks, broccoli florets; 85 g slicedturkey breast on one slice wholegrain bread170 g chicken breast with BBQsauce, tossed salad with lowfatdressing, 2 cups steamedspinach with vinegar, 1 earcorn, 1 cup melon ballsDay42 heaping tablespoons (25 g)French Vanilla Formula 1,2 tablespoons Formula 3, 3diced apricots, dash almondextract, 1 1⁄2 cup soy milk or 1%milk2 heaping tablespoons (25 g)Wild Berry Formula 1,2 tablespoons Formula 3,1⁄2 banana, dash cinnamon, 1 1⁄2cup soy milk or 1% milk1 packet ShapeWorks™ Cream ofChicken Soup; 1 cup choppedvegetable salad (tomato, carrot,cucumber, peppers) with lowfatdressing170 g grilled sirloin steak, greensalad with lowfat dressing, 2cups sauteed mushrooms,onions and green beans, 1 cupbrown rice; 1 cup fruit fordessertDay52 heaping tablespoons (25 g)Dutch Chocolate Formula 1,2 tablespoons Formula 3,1⁄2 banana, 1 teaspoon instantcoffee, 1 1⁄2 cup soy milk or 1%milk227 g crab meat, 1⁄2 avocado,dark salad greens, gratedreduced fat cheese, slicedmango, 1 cup cooked whitebeans tossed with reducedcalorie dressing1 ShapeWorks™ Protein Bar1 cup tomato soup2 heaping tablespoons (25 g)French Vanilla Formula 1,2 tablespoons Formula 3, 1⁄2 cupmandarin orange segments,dash coconut extract, 1 1⁄2 cupsoy milk or 1% milkDay62 heaping tablespoons (25 g)French Vanilla Formula 1,2 tablespoons Formula 3, 1 cupblackberries, dash orangeextract, 1 1⁄2 cup soy milk or 1%milk; 1 slice whole grain toast2 heaping tablespoons (25 g)Dutch Chocolate Formula 1,2 tablespoons Formula 3, 1 cupstrawberries, 1 1⁄2 cup soy milk or1% milkSoy Nuts (50 g)1 cup tomato juice227 g grilled fish topped withgrilled peppers, onion andeggplant, tossed salad withlowfat dressing, whole graindinner roll, 1 baked appleDay7Breakfast Lunch Snack Dinner77--DDaayy MMeeaall PPllaann BB110000--112244 ggrraammss ooff pprrootteeiinn1500 caloriesNote: 1 tbsp = 15 ml1/2 cup = 125 ml3/4 cup = 175 ml1 cup = 250 ml11/2 cup = 375 ml
  • 12. Note: 1 tbsp = 15 ml1/2 cup = 125 ml3/4 cup = 175 ml1 cup = 250 ml11/2 cup = 375 ml7–Day Meal Plan C1277--DDaayy MMeeaall PPllaann CC112255--114499 ggrraammss ooff pprrootteeiinn1800 caloriesBreakfast Snack Lunch Snack DinnerDay1Day2Day3Day4Day5Day6Day72 heaping tablespoons(25 g) French VanillaFormula 1, 2 tablespoonsFormula 3, 1 cupblueberries, 1 1⁄2 cup soymilk or 1% milk; 1⁄2 wholegrain English muffinSoy Nuts (50 g) 2 heaping tablespoons(25 g) French VanillaFormula 1, 2 tablespoonsFormula 3, 1 peach, 1 1⁄2cup soy milk or 1% milk1 ShapeWorks™ ProteinBar1 orange1 cup raw vegetables2 soy burger patties withcondiments on multi-grain roll or bun; Greensalad with tomato andcarrots and lowfatdressing; fruit for dessert2 heaping tablespoons(25 g) French VanillaFormula 1, 2 tablespoonsFormula 3, 1 cupraspberries, 1 1⁄2 cup soymilk or 1% milk; 1 slicewhole grain toast1 ShapeWorks™ Protein Bar Stew 170 g chicken breast,vegetable broth, slicedcarrots, celery, summersquash, onions, greenbeans and 1 cup wholegrain pasta; green salad,reduced calorie dressing; 1cup fruit for dessert1 packet ShapeWorks™Cream of Chicken Soupheated with 1 cup mixedvegetables; 1 cup freshberries2 heaping tablespoons(25 g) French VanillaFormula 1, 2 tablespoonsFormula 3, 1 cupstrawberries, 1 1⁄2 cup soymilk or 1% milk7 egg-white omelet,1⁄2 cup broccoli, 1⁄2 cupchopped tomato, 1 cupspinach, 1⁄2 cup salsa;2 slices whole grain toast1 packet ShapeWorks™Cream of Chicken Soupheated with 85 g cookedchicken breast and 1⁄2 cupcooked brown rice2 heaping tablespoons(25 g) Dutch ChocolateFormula 1, 2 tablespoonsFormula 3, 1⁄2 banana, 1 1⁄2cup soy milk or 1% milk1 ShapeWorks™ Protein Bar1 apple1 cup cucumber saladwith seasoned vinegar2 heaping tablespoons(25 g) French VanillaFormula 1, 2 tablespoonsFormula 3, 1 cup frozenapple slices, dashcinnamon and nutmeg, 11⁄2cup soy milk or 1% milk2 heaping tablespoons(25 g) French VanillaFormula 1, 2 tablespoonsFormula 3, 1 cup mangocubes, 11⁄2 cup soy milk or1% milk; 1⁄2 English muffin1⁄2 cup cottage cheese1⁄2 cup pineapple2 heaping tablespoons(25 g) French VanillaFormula 1, 2 tablespoonsFormula 3, 1⁄2 kiwi and1⁄2 cup strawberries, 11⁄2cup soy milk or 1% milkCarrot sticks, celery sticks,broccoli florets; 85 gsliced turkey breast onone slice whole grainbread170 g chicken breast withBBQ sauce, tossed saladwith lowfat dressing, 2cups steamed spinachwith vinegar, 1 ear corn, 1cup melon balls2 heaping tablespoons(25 g) Dutch ChocolateFormula 1, 2 tablespoonsFormula 3, 1⁄2 banana, 1teaspoon instant coffee,11⁄2 cup soy or 1% milk1 packet ShapeWorks™Cream of Chicken Soupheated with 1 cup mixedchopped vegetables227 g crab meat,1⁄2 avocado, dark saladgreens, grated reduced fatcheese, sliced mango, 1cup cooked white beanstossed with reducedcalorie dressing1 ShapeWorks™ Protein Bar1⁄2 fresh papaya with limejuice2 heaping tablespoons(25 g) French VanillaFormula 1, 2 tablespoonsFormula 3, 1⁄2 cup mandarinorange segments, dashcoconut extract, 11⁄2 cupsoy milk or 1% milk; 1 slicewhole grain toast2 heaping tablespoons(25 g) French Vanilla Formula1, 2 tablespoons Formula 3,1 cup blackberries, dashorange extract 11⁄2 cup soymilk or 1% milk; 1 slicewhole grain toast1 ShapeWorks™ Protein Bar1 fresh peach2 heaping tablespoons(25 g) Dutch ChocolateFormula 1, 2 tablespoonsFormula 3, 1 cupstrawberries, 11⁄2 cup soymilk or 1% milkSoy Nuts (50 g)1 cup tomato juice227 g grilled fish toppedwith grilled peppers,onion and eggplant,tossed salad with lowfatdressing, whole graindinner roll, 1 baked apple2 heaping tablespoons(25 g) French Vanilla Formula1, 2 tablespoons Formula 3,3 diced apricots, dashalmond extract, 11⁄2 cup soymilk or 1% milk; 1 slicewhole grain toastSoy Nuts (50 g) 2 heaping tablespoons(25 g) Wild Berry Formula1, 2 tablespoons Formula3, 1⁄2 banana, dashcinnamon, 11⁄2 cup soy or1% milk1 packet ShapeWorks™Cream of Chicken Soup;chopped vegetable salad(tomato, carrot,cucumber, peppers) withlowfat dressing; 1 smallbanana170 g grilled sirloin steak,green salad with lowfatdressing, 2 cups sauteedmushrooms, onions andgreen beans, 1 cup brownrice; 1 cup fruit for dessert
  • 13. Note: 1 tbsp = 15 ml1/2 cup = 125 ml3/4 cup = 175 ml1 cup = 250 ml11/2 cup = 375 ml7–Day Meal Plan D1377--DDaayy MMeeaall PPllaann DD115500--117755 ggrraammss ooff pprrootteeiinn2100 caloriesBreakfast Snack Lunch Snack DinnerDay1Day2Day3Day4Day5Day6Day72 heaping tablespoons(25 g) French VanillaFormula 1, 3 tablespoonsFormula 3, 1 cupblueberries, 11⁄2 cup soymilk or 1% milk; 1⁄2 wholegrain English muffin1⁄2 cup cottage cheesewith choppedvegetables, topped withSoy Nuts (50 g)2 heaping tablespoons(25 g) French VanillaFormula 1, 3 tbspFormula 3, 1 peach, 11⁄2cup soy milk or 1% milk1 ShapeWorks™ ProteinBar1 orange1 cup raw vegetables2 Soy burger pattieswith condiments onmulti-grain roll or bun;Green salad with tomatoand carrots and lowfatdressing; fruit for dessert2 heaping tablespoons(25 g) French VanillaFormula 1, 3 tablespoonsFormula 3, 1 cupraspberries, 11⁄2 cup soymilk or 1% milk; 1 slicewhole grain toast1 ShapeWorks™ ProteinBarStew 170 g chicken breast,vegetable broth, slicedcarrots, celery, summersquash, onions, greenbeans and 1 cup wholegrain pasta; green salad,reduced calorie dressing; 1cup fruit for dessert1 packet ShapeWorks™Cream of Chicken Soupheated with 1 cup mixedvegetables and 85 gdiced turkey breast; 1cup fresh berries2 heaping tablespoons(25 g) French VanillaFormula 1, 3 tablespoonsFormula 3, 1 cupstrawberries, 11⁄2 cup soymilk or 1% milk7 egg-white omelet,1⁄2 cup broccoli, 1⁄2 cupchopped tomato, 1 cupspinach, 1⁄2 cup salsa; 2slices whole grain toast1 packet ShapeWorks™Cream of Chicken Soupheated 1 cup spinach andwith 85 g cooked chickenand 1⁄2 cup cooked brownrice; 1 apple2 heaping tablespoons(25 g) Dutch ChocolateFormula 1, 3 tablespoonsFormula 3, 1⁄2 banana, 11⁄2cup soy milk or 1% milk1 ShapeWorks™ ProteinBar; 1 cup cucumber saladtossed with seasonedvinegar and 115 g cookedshrimp2 heaping tablespoons(25 g) French VanillaFormula 1, 3 tablespoonsFormula 3, 1 cup frozenapple slices, dashcinnamon and nutmeg,11⁄2 cup soy milk or 1%milk2 heaping tablespoons(25 g) French VanillaFormula 1, 3 tablespoonsFormula 3, 1 cup mangocubes, 11⁄2 cup soy or 1%milk; 1⁄2 English muffin1 cup cottage cheese1⁄2 cup pineapple2 heaping tablespoons(25 g) French VanillaFormula 1, 3 tablespoonsFormula 3, 1⁄2 kiwi and1⁄2 cup strawberries, 11⁄2 cupsoy milk or 1% milk1 cup (total): carrot sticks,celery sticks, broccoliflorets; 85 g sliced turkeybreast on one slice wholegrain bread170 g chicken breast withBBQ sauce, tossed saladwith lowfat dressing, 2cups steamed spinachwith vinegar, 1 ear corn, 1cup melon balls2 heaping tablespoons (25g) French Vanilla Formula1, 3 tablespoons Formula3, 3 diced apricots, dashalmond extract, 11⁄2 cup soymilk or 1% milk; 1 slicewheat toastSoy Nuts (50 g) 2 heaping tablespoons(25 g) Wild Berry Formula1, 3 tablespoons Formula3, 1⁄2 banana, dashcinnamon, 11⁄2 cup soy or1% milk1 packet ShapeWorks™Cream of Chicken Soup; 1cup chopped vegetablesalad (tomato, carrot,cucumber, peppers) withlowfat dressing; 1 smallbanana255 g grilled sirloin steak,green salad with lowfatdressing, 2 cups sauteedmushrooms, onions andgreen beans, 1 cup brownrice; 1 cup fruit for dessert2 heaping tablespoons(25 g) Dutch ChocolateFormula 1, 3 tablespoonsFormula 3, 1⁄2 banana, 1teaspoon instant coffee,11⁄2 cup soy milk or 1%milk1 packet ShapeWorks™Cream of Chicken Soupheated with 1 cup mixedchopped vegetables and85 g tuna227 g crab meat,1⁄2 avocado, dark saladgreens, grated reduced fatcheese, sliced mango, 1cup cooked white beanstossed with reducedcalorie dressing1 ShapeWorks™ Protein Bar1⁄2 fresh papaya with limejuice2 heaping tablespoons(25 g) French VanillaFormula 1, 3 tablespoonsFormula 3, 1⁄2 cup mandarinorange segments, dashcoconut extract, 11⁄2 cupsoy milk or 1% milk; 1 slicewhole grain toast2 heaping tablespoons(25 g) French Vanilla Formula1, 3 tablespoons Formula 3,1cup blackberries, dashorange extract 11⁄2 cup soymilk or 1% milk; 1 slicewhole grain toast1 ShapeWorks™ ProteinBar1 fresh peach2 heaping tablespoons(25 g) Dutch ChocolateFormula 1, 3 tablespoonsFormula 3, 1 cupstrawberries, 11⁄2 cup soymilk or 1% milkSoy Nuts (50 g)1 cup tomato juice255 g grilled fish toppedwith grilled peppers,onion and eggplant,tossed salad with lowfatdressing, whole graindinner roll, 1 baked apple
  • 14. Overcoming Hurdles14As you begin eating healthier, yourbody may need time to adjust. Hereare some common problems thatcan be experienced by anyone on aweight-loss program.EEnneerrggyy• As your body adjusts to lesscalories, you may feel more tiredthan usual.SSoolluuttiioonn::Eat every meal and shake on time.Don’t skip meals, be sure you arefollowing your program as outlinedand get plenty of rest. If you needextra energy, try our Herbal TeaConcentrate or Brazillian Tea.HHuunnggeerr• Are you really hungry or justcraving certain foods?• Are you eating the right amount ofprotein for your body’s needs?SSoolluuttiioonn::Be sure you are drinking the shakesand adding enough Formula 3Personalized Protein Powder tosupport your body’s protein needs. Youmay also want to consider weight-lossenhancers, such as Total Control®or TJYellow.DDiiggeessttiivvee UUppsseett• Do you experience mild indigestion,gasiness or bloating?SSoolluuttiioonn::Herbal Aloe Drink can also help yourdigestive system.RReegguullaarriittyy• Do you have a change in yourdigestive functions?• Is constipation a problem?SSoolluuttiioonn::If eating foods with fiber does notsolve constipation problems, tryHerbalife Florafibre. Be sure you aredrinking plenty of water and HerbalAloe Drink.OOvveerrccoommiinngg HHuurrddlleessTTrriiggggeerr FFooooddssTrigger foods are the foods that youlove and crave. Then, you feelguilty because you know they’resabotaging your weight loss efforts.Have you ever started with just onepotato chip or one chocolate-chipcookie and ended up eating thewhole bag? These little snacks canadd up to big doses of fat andcalories.Below are some healthy alternativesto common trigger foods.supportYour Herbalife Distributor is your #1resource for encouragement, motivationand help overcoming weight-loss hurdles.INSTEAD OF CHOOSEcreamy salad dressing balsamic vinegar, rice vinegar or reduced-calorie dressingred meat white chicken meat with low-sodium steak saucecolas water with a slice of lemonorange juice an orangedouble cheeseburger grilled chicken sandwich with no mayonnaisepasta spaghetti squash or whole-wheat pasta with sauceice cream mixed fruits & berries with a drizzle of chocolate syrupcorn chips raw vegetablesINSTEAD OF CHOOSEchocolate bar Dutch Chocolate Formula 1 Nutritional Shakepeanuts Roasted Soy Nutspotato soup ShapeWorks Cream of Chicken Soupcandy bar ShapeWorks Chocolate Coconut Protein BarHHeeaalltthhyy AAlltteerrnnaattiivveessOnce you settle into the healthy eating habit, you’ll start thinking of thenutritious option first. These are a few suggestions to get you started.
  • 15. Holidays & Special Occasions15You can still have a great time andmaintain your program by learningto eat smart when you eat out.• Don’t fill up on chips or bread. Ifyou ask, some restaurants willsubstitute cut-up vegetables orcrudités. Ask for water or iced teawhile you wait.• Order a salad with dark lettuce,rather than iceberg lettuce. If itincludes colorful raw vegetables,that’s even better. Request winevinegar or rice vinegar instead ofvinaigrettes or creamy dressings.• Order a low-fat meat entrée, suchas chicken, turkey or whitefish–always broiled or baked. Eatonly a standard portion and takethe rest home.• If your meal is served with potatoor rice, skip that starch anddouble the vegetables instead.• Orderfreshfruitsuchasstrawberries,raspberries or kiwi for dessert.HHoolliiddaayyss && SSppeecciiaall OOccccaassiioonnss• Bring Formula 1 Nutritional Shakemix and combine with 1% milk orplain soy milk for breakfast.• Keep roasted soy nuts, fruits, rawvegetables and ShapeWorks™Protein Bars available for snacking.• Avoid alcohol and sodas. Ask forspicy tomato juice or water.• Turn down complimentary snackchips and nuts. Bring aShapeWorks™ Protein Bar orRoasted Soy Nuts to tide you over.• If you eat an airline meal, takehigh-fat items off the plate so thatthey won’t tempt you.• Avoid airport fast-food locations.Find a deli with healthy fare orenjoy a protein snack to take theedge off until you reach yourdestination.• Have a bowl of fruit and a servingof scrambled egg whites or aportion of lean meat as anotherbreakfast alternative. Stay awayfrom high-fat meats, fried eggs,pancakes or potatoes.• Stock up on bottled water, so youcan stay away from the soft drinkmachine.Many of us celebrate holidays andoccasions such as birthdays andanniversaries with big meals and parties.You can still enjoy these events by usingsome simple strategies.Try these tips while traveling:DDiinniinngg OOuutt aanndd TTrraavveelliinngg• Drink a Formula 1 Shake or a PeachMango (Beverage Mix) drink beforegoing out. It will fill you up andmake it easier to resist snacking andovereating.• At turkey dinners, choose whitemeat with real cranberry sauceinstead of gravy. Enjoy vegetableand fruit dishes. Keep sweets andstarches to a minimum.• Drink sparkling water with lime or aglass of red wine rather than hardliquor or beer at parties.• Plan holidays and occasions aroundspecial activities instead ofelaborate meals.
  • 16. Tips for Healthy Living16SShhaappee UUpp YYoouurr KKiittcchheennYour kitchen pantry can support orsabotage your weight-managementplan. If a high-fat snack is the firstthing you see when you open acabinet, it can undermine your bestintentions.TThhee SShhaappeeWWoorrkkss™™ KKiittcchheennRRuullee:: ““IIff yyoouu ddoonn’’tt hhaavvee iitt,,yyoouu ccaann’’tt eeaatt iitt..””Go through your cabinets andrefrigerator and get rid of the foodsthat don’t match your healthy newlifestyle. That will make room fordelicious and nutritious alternatives.SSoommee iiddeeaassttoo ggeett yyoouu ssttaarrtteedd.. .. ..• Keep a Protein Bar handy for aquick snack. It will fill you upwithout filling you out.• Dump those fattening chips andreplace them with crunchy,Roasted Soy Nuts.SSttoocckk UUpp ffoorr aa HHeeaalltthhyy LLiiffee• Always shop with a listWhen you have a list, you cansimply walk on by your triggerfoods!• Never shop hungryDo your shopping right afteryou’ve had a meal, a Formula 1Shake or a protein snack.• Know what you’re buyingUse the food charts on pages8 and 9 to help you identify theright, low-calorie foods.PPrriioorriittiizzee yyoouurr sshhooppppiinnggStart with the produce section andchoose plenty of low-calorie fruitsand vegetables. Always buy wholefruit rather than higher-calorie fruitjuices. Next, pick up the low-calorieproteins on your list. Save the grainsfor last and buy fewer of them.SSppiiccee iitt uuppStock up on spices and other low-calorie flavour enhancers that canliven up a meal without fatteningit up.• balsamic, rice, tarragonvinegars• chicken or vegetable broth• Dijon mustard• salsas and relishes• dried herbs and spices• garlic• red-pepper flakes• Get rid of the ice cream andreplace it with fresh or frozensweet berries. Eat fresh fruit forsnacks or on the side withyour shakes.• Rework your cooking staples.Herbs, spices, nuts, seeds andsmall amounts of olive oil willenhance your meals withcontrasting flavours. Salsa andchili peppers add a nutritious snapto any dish, and citrus fruits add asweet and tangy twist.Once you have your kitchen in shape, keep it filled with healthy foods by using these simple tips.food mythFrozen fruits and vegetables aren’t asgood as fresh.food factFruits and vegetables selected forfreezing are picked ripe and frozenimmediately. This may make them morenutritious than those harvested beforeripening and placed in the producesection.3tipsTTiippss ffoorr HHeeaalltthhyy LLiivviinnggYou’re changing your shape and your lifestyle–now reorganize some regularroutines to support your new life.
  • 17. Shape Up17AAeerroobbiicc EExxeerrcciisseeAerobic exercise involves largemuscle movements over a sustainedperiod of time. Running, fastwalking and exercise classes aregood examples. You breathe harder,your heart beats faster and yourmuscles get a workout.• Your metabolic rate increases andyou burn more calories.• You build muscle as you lose fat.• Your heart and cardiovascularsystem become much healthier.• Your mood improves, as exerciserelieves feelings of stress andtension.SShhaappee UUppAAnnaaeerroobbiicc EExxeerrcciisseeAnaerobic exercise includesactivities such as lifting weights andresistance training. This kind ofworkout builds new muscle and hassome great benefits.• More muscle mass burns morecalories.• Building muscle tones andreshapes your body.• Muscle mass helps protect bonemass, which is especially importantfor women.Only 20 minutes of anaerobicexercise per day can make adramatic change in your body’sshape and condition. Combine itwith a daily aerobic workout andyour ShapeWorks™ meal plan, andyou’ll have longer lasting results asyour metabolism increases due tobuilding lean muscle.Don’t forget that everydayactivities offer the opportunity toburn calories.• use stairs not elevators• gardening• dancing• walking your dogShaping up can be fun! Find the exercise that works best for your lifestyle,whether in a gym, on a hiking path or on the go. And make sure to check withyour doctor before substantially increasing your level of exercise. Then go forit! Consider a personal fitness routine that includes both aerobic and anaerobicexercise, as described below.The National Academy of Sciencesrecommends 30 to 60 minutes ofvigorous exercise every day.WWaallkkiinngg is a great calorie burner.A recent research study found thatwomen who walked one mile in20 minutes burned just as manyor more calories than those who ranone mile in 12 minutes. A150-pound person can burn 132calories on a fast 20-minute walk.what’s your shape?Womencancarryweightineithertheirupperbody,lowerbodyorproportionally.Mencarryweightintheirupperbody.Fataroundthewaist(upperbody)usually means that there is alsointernal fat, which may cause serious healthproblems.
  • 18. foods or food groups, whichcan leave dieters experiencinga sense of deprivation. “WithShapeWorks™, I learned how to eatbetter, and now my body craveshealthier foods,” she says.While their family still eats manyof the same foods they used toenjoy, the trio has incorporatedmore fruits and vegetables into themix. Carmen loves the fact thather entire family looks and feelsbetter than ever. “We have bothreshaped our bodies, and I havethe confidence to look everyone inthe faceand be proud of who I am,”Carmen exclaims!*With the recent addition of anewborn baby, Carmen Ramirezalso faced unwanted extra pounds.As she struggled to lose weight,Carmen had no desire to leave herhouse and instead spent most ofher day crying. Her husband,Alfredo, would return from workevery day to find his wife andnewborn baby quite unhappy.“My whole body was reacting badlyto all the different diets I wasputting it through.”Because Alfredo had problemsresulting from an ulcer, theirfamily friend introduced themto Herbalife products to improvehis health. When he began to feelbetter, Carmen realized she andAlfredo could further benefitfrom Herbalife through theShapeWorks™ weight-managementprogram. “Now things are totallydifferent. We have so muchenergy!”Prior to Herbalife, Carmen feltnumerous physical ill effects fromfad diets and knew that she wascausing her body harm. But, whenshe began the Shapeworks™Program with Total Control®, shenever felt like she was on a diet.Why did it work? Carmen believesthat ShapeWorks™ products wereeffective because they concentrateon nutrition and all-around healthfor long-term weight loss. Somediets focus on restricting certainCarmen and Alfredo have reshapedtheir bodies–and their lives.“We’ve learned so much abouthow to eat right and live better!”CCAARRMMEENN RRAAMMIIRREEZZBBEEFFOORREE:: SSIIZZEE 1188AAFFTTEERR:: SSIIZZEE 55AALLFFRREEDDOO RROODDRRIIGGUUEEZZBBEEFFOORREE:: PPAANNTT SSIIZZEE 4444AAFFTTEERR:: PPAANNTT SSIIZZEE 3366*These results are not typical.Individual results may vary.“We are allone happy,healthy familynow!”Success Story18
  • 19. How We Did ItShapeWorks™ Programwith targeted nutritionproducts, includingHerbal Aloe Concentrate,and Cell Activator.If we overate, we wouldtake Total Control®or drinkHerbal Tea Concentrate thenext day to get back on track.Don’t lie to yourself bycheating; just stay consistentand you’ll reach your goal!Success Story19
  • 20. Success Story20After the birth of her secondchild, Lisa worried that theadded weight would never comeoff. But, using ShapeWorks™products, she dropped from asize 14 to a 2 – and has kept theweight off for three years.Though in the past, Lisa wasfrustrated at not being able tosqueeze into fashionable clothes,she now has the freedom to buywhatever she likes. Not only hasher wardrobe changed, but sohave her eating habits. Even withher sweet tooth, ShapeWorks™products keep Lisa feelingcompletely satisfied.*“I look better nowthan I did in high school.”LL II SS AA SS OO WW LL EEBBEEFFOORREE:: 116600 PPOOUUNNDDSSAAFFTTEERR:: 111155 PPOOUUNNDDSS*These results are not typical.Individual results may vary.How I Did ItFormula 1, Formula 3, CellActivator, Total Control®,Florafibre and Herbal AloeDrinkDrink Herbal TeaConcentrate instead of sodasUse TJ Yellow tablets toprevent overeating at partiesand restaurantsSometimes, it’s important toindulge and notdeprive yourself
  • 21. As you begin your personalized ShapeWorks™Program, look ahead to your goals and write themdown. When you compare the “Starting You” tothe “New You,” you’ll be amazed at theShapeWorks™ difference!YYoouurr PPeerrssoonnaall VViissiioonn ooff SSuucccceessssMeasurementsChest/Bust ____________________________________ ______________________________________Waist _________________________________________ ______________________________________Hips __________________________________________ ______________________________________Thighs ________________________________________ ______________________________________SizesPants _________________________________________ ______________________________________Shirt/Blouse ___________________________________ ______________________________________Dress _________________________________________ ______________________________________Shoe _________________________________________ ______________________________________Men’s inseam trouser length: ____________________ ______________________________________Current Weight: _______________________________ My reasons for wanting to lose weight.Target Weight:_________________________________ 1. ____________________________________Dress-size Goal (Woman): _______________________ 2. ____________________________________Waist-size Goal (Man): __________________________ 3. ____________________________________Date: _________________________________________ 4. ____________________________________Your Personal Vision21chest/bustwaisthipsthighsSSttaarrttiinngg YYoouu NNeeww YYoouu
  • 22. Colorful Dining22To ensure that ShapeWorks™ produceslasting results, we’ve selected foodsthat are tasty, satisfying and introducevariety into your everyday meals. Theseirresistible meals will help you reachyour weight-management goals–whilemaking mealtime a real treat.A key component of your ShapeWorks™ Program isensuring you eat the right amount of protein for yourbody. A good hunger-fighting meal has 25 grams ofprotein or more. You can find 29 to 30 grams in ourdelicious shake recipes.CCoolloorrffuull ddiisshheessFrom sumptuous salads to gourmet entrées, thefollowing recipes promote colorful dining. These easy-to-make meals are heavy on flavour and light on guilt.Variety is an essential element of any successfulweight-loss program. If you get bored with foods,you’re much more likely to abandon your programaltogether. ShapeWorks™ recipes include colorful fruitsand vegetables with a variety of nutrients, plus flavourand visual appeal. Each recipe is accompanied by anutritional analysis for those who like to count calories,carbohydrates, fat and protein grams.CCoolloorrffuullDDiinniinngg
  • 23. SShhaakkeessShakes23Directions:Place all ingredients in the blender and mix thoroughly until the ice cubes are completelycrushed. Ice cubes are optional. Add the suggested amount of Formula 3 PersonalizedProtein Powder for your body’s needs.VERY BERRY SHAKEIngredients:2 heaping tablespoons (25 g) Wild BerryFormula 1 Nutritional Shake Mix2 tablespoons Formula 3 PersonalizedProtein Powder*1⁄3 cup nonfat dry milk powder1 cup low-calorie cranberry juice1 cup frozen mixed berriesfew drops vanilla extract4 ice cubesNutritional Analysis (with nonfat milk)Calories: 322Protein: 27.3 grams*Fat: 2.9 gramsCarbohydrates: 40 gramsPINEAPPLE ORANGE COCONUT SHAKEIngredients:2 heaping tablespoons (25 g) French VanillaFormula 1 Nutritional Shake Mix2 tablespoons Formula 3 PersonalizedProtein Powder*11⁄2 cup plain soy milk or 1% milk1 cup frozen pineapple chunks1⁄8 teaspoon coconut extract1⁄4 teaspoon orange extract4 ice cubesNutritional Analysis (with 1% milk)Calories: 307Protein: 27.3 grams*Fat: 2.8 gramsCarbohydrates: 45 grams*Based on the addition of 2 tablespoons of Formula 3 Personalized Protein Powder.
  • 24. Shakes24APPLE PIE SHAKEIngredients:2 heaping tablespoons (25 g) French VanillaFormula 1 Nutritional Shake Mix2 tablespoons Formula 3 PersonalizedProtein Powder*11⁄2 cup plain soy milk or 1% milk1 cup frozen apple slicesfew dashes each cinnamon, nutmeg, cloves1⁄4 teaspoon vanilla extract4 ice cubesNutritional Analysis (with 1% milk)Calories: 312Protein: 27.3 grams*Fat: 2.8 gramCarbohydrates: 47 gramsCHOCOLATE RASPBERRY SHAKEIngredients:2 heaping tablespoons (25 g) Dutch ChocolateFormula 1 Nutritional Shake Mix2 tablespoons Formula 3 PersonalizedProtein Powder*11⁄2 cup plain soy milk or 1% milk1 cup frozen raspberries**1⁄8 teaspoon orange extract4 ice cubesNutritional Analysis (with 1% milk)Calories: 291Protein: 27.3 grams*Fat: 3.1 gramCarbohydrates: 39 grams** May substitute strawberries for raspberries.ORANGE MANGO SHAKEIngredients2 heaping tablespoons (25 g) French VanillaFormula 1 Nutritional Shake Mix2 tablespoons Formula 3 PersonalizedProtein Powder*11⁄2 cup plain soy milk or 1% milk1⁄2 cup frozen mango chunks1⁄2 cup canned mandarin oranges, drained4 ice cubesNutritional Analysis (with 1% milk)Calories: 332Protein: 27.3 grams*Fat: 2.3 gramCarbohydrates: 48 gramsSShhaakkeess*Based on the addition of 2 tablespoons of Formula 3 Personalized Protein Powder.For variety, try all three Formula 1 flavours!French VanillaDutch ChocolateWild Berry
  • 25. Salads25CHEF’S SALADWITH BALSAMIC VINAIGRETTE(serves 2)Ingredients:2 cups bite-sized pieces romaine lettuce2 cups fresh spinach leaves1 scallion, chopped2 tomatoes, chopped12 egg whites, hard cooked and diced12 slices vegetarian turkey, sliced2 tablespoons finely minced parsleyDressing:2 teaspoons olive oil2 teaspoons balsamic vinegar1 clove garlic, minced1⁄2 teaspoon Dijon-style mustard1⁄4 teaspoon saltfreshly ground pepper to tasteDirections:About 1⁄2 hour before serving, wash lettuce and spinachleaves thoroughly and dry. Place in refrigerator to chill.Mix dressing ingredients in a bowl or shake in a jar andset aside. When ready to serve, toss lettuce, spinach,scallion and tomatoes with dressing and arrange ontwo plates. Arrange half the egg whites and half theturkey slices on top of each plate of greens. Sprinklewith minced parsley and serve.Nutritional Analysis Per Serving:Calories: 305Protein: 46 gramsFat: 4 gramsCarbohydrates: 9 gramsSPINACH AND SHRIMP SALAD(serves 4)Ingredients:FFoorr vviinnaaiiggrreettttee ddrreessssiinngg::1⁄2 cup fresh lemon juice2 minced garlic cloves1 tablespoon Dijon mustard1 tablespoon virgin olive oil2 tablespoons chopped parsley1 tablespoon chopped oregano1⁄2 teaspoon crushed fennel seeds2 tablespoons water1 teaspoon salt1⁄4 teaspoon crushed red pepperFFoorr tthhee ssaallaadd,, ccoommbbiinnee::8 cups baby-spinach leaves2 tablespoons shredded, fresh basil1 pound medium-cooked and peeled shrimp1⁄2 cup thinly sliced red onionDirections:Whisk vinaigrette ingredients together and refrigerateuntil chilled. Toss salad with vinaigrette and serve onchilled plates.Nutritional Analysis Per Serving:Calories: 205Protein: 27 gramsFat: 6 gramsCarbohydrates: 12 gramsMMaaiinn--MMeeaall SSaallaaddss
  • 26. Entrées26EEnnttrrééeessBROILED COUNTRY MUSTARD CHICKEN(serves 4)Ingredients:4 chicken breast halves, boneless and skinless1 teaspoon Dijon-style mustard2 garlic cloves1⁄2 teaspoon dried basil1⁄4 cup lemon juice2 tablespoons soy sauce1⁄2 cup green onions, chopped2 cups cauliflower floretsDirections:Preheat oven to 475 degrees. In a small bowl combinemustard, garlic, basil, lemon juice, soy sauce and onion.Blend well. Coat chicken with marinade. Place chicken onbroiling pan sprayed with pan spray and bake about 15minutes per side until crispy brown. Steam cauliflowerin salted water and serve with chicken and sauce.Nutritional Analysis Per Serving:Calories: 315Protein: 28 gramsFat: 3 gramsCarbohydrates: 11 gramsCHICKEN TARRAGON(serves 2)Ingredients:2 chicken breast halves, boneless and skinless1⁄4 teaspoon salt1 tablespoon fresh tarragon1⁄2 cup low-sodium chicken broth1 tablespoon Dijon mustardDirections:Season chicken with salt and tarragon. In a nonstickskillet sprayed with pan spray, cook chicken for 3minutes on each side over medium-high heat untilbrown. Remove chicken breasts to a plate and set aside.Deglaze the pan with broth, stirring up any bits thatstick to the bottom. Add mustard and stir, and cookuntil reduced and thickened, about 3 minutes. Returnchicken to pan and turn to coat with sauce.Nutritional Analysis Per Serving:Calories: 150Protein: 28 gramsFat: 3.5 gramsCarbohydrates: 0 grams
  • 27. Entrées27EEnnttrrééeessSPICY CHICKEN CACCIATORE(serves 2)Ingredients:2 chicken breast halves, boneless and skinless1⁄2 teaspoon saltpepper to taste1⁄2 red onion, chopped6 garlic cloves, minced1 tablespoon capers2 tablespoons fresh basil or 2 tablespoons driedbasil1⁄2 teaspoon dried red chili flakes1 (397 g) can stewed tomatoes2 red bell peppers, choppedDirections:Season chicken with salt and pepper. Spray a largeskillet with pan spray and brown chicken over mediumheat, 3 minutes on each side. Transfer chicken to aplate and set aside. Add remaining ingredients to skilletand simmer for 10 minutes. Return chicken and juicesto skillet, spoon sauce over chicken. Cover and simmerfor an additional 7 minutes or until chicken is tenderand cooked through.Nutritional Analysis Per Serving:Calories: 242Protein: 30 gramsFat: 3.5 gramsCarbohydrates: 24 gramsMOROCCAN GRILLED CHICKEN(serves 6)Ingredients (for marinade):3⁄4 cup lemon juice1 teaspoon turmeric1⁄2 teaspoon cumin1⁄2 teaspoon allspice11⁄2 teaspoons olive oil1 pinch pepper1 pinch cardamom1 pinch salt3 minced garlic cloves6 boneless, skinless chicken breasts1 head white cabbage for garnish3 chopped tomatoes for garnishDirections:Prepare marinade. Place chicken breasts in a largeresealable plastic bag and cover with marinade. Sealbag and place in refrigerator for at least eight hours.Grill or broil chicken until cooked through. Thinly slicecooked chicken breasts diagonally into strips. Servechicken garnished with shredded cabbage andchopped tomato.Nutritional Analysis Per Serving:Calories: 275Protein: 40 gramsFat: 5 gramsCarbohydrates: 15 grams
  • 28. Entrées28TURKEY PICCATA(serves 4)Ingredients:1 whole lemon1⁄3 cup all-purpose flour1⁄2 teaspoon salt1⁄2 teaspoon pepper2 pounds turkey-breast cutlets1 tablespoon olive oil2 fresh garlic cloves3⁄4 cup low-sodium chicken broth1 tablespoon capers1⁄2 teaspoon sugar2 tablespoons chopped, fresh parsleyDirections:With a sharp knife, remove skin and white pith fromlemon and discard. Working over a bowl, cut lemonsegments from their surrounding skin. Chop segmentsand reserve with the juice.In a shallow dish, combine flour, salt and pepper.Lightly dredge turkey cutlets in flour mixture, shaking offexcess. In a large nonstick skillet, heat oil over medium-high heat. Add turkey and cook until golden brown on theoutside and no longer pink inside, 2 to 3 minutes per side.Transfer to a platter and keep warm. Add garlic tothe skillet and cook, stirring for several seconds. Addchicken broth and bring to a boil, stirring and scrapingup any browned bits. Cook for 1 minute. Stir inreserved lemon segments and juice, capers and sugar.Cook for 30 seconds.Spoon sauce over turkey. Sprinkle with parsley and agrinding of black pepper.Nutritional Analysis Per Serving:Calories: 320Protein: 58 gramsFat: 5 gramsCarbohydrates: 7 gramsEEnnttrrééeess
  • 29. Entrées29GRILLED CITRUS SNAPPER(serves 2)Ingredients:1⁄4 cup bottled citrus marinade1⁄4 cup green onion, chopped1 garlic clove, minced1 teaspoon minced, fresh ginger root1 pound red-snapper filets1 pound asparagus1 lemon1 garlic cloveDirections:Prepare marinade by combining the first fouringredients in a bowl. Then pour marinade oversnapper, flesh side down, and let set for 15 minutes.Prepare grill. Remove snapper from marinade and patdry. Season snapper with salt and pepper. Grill skin sidedown on an oiled rack set 5 to 6 inches over glowingcoals for 4 minutes. Place lid on the grill to cover, grillingsnapper until just cooked through for another 4minutes.* Carefully transfer snapper with a metalspatula to a platter and remove skin before serving.Serve with steamed asparagus tossed with lemon andgarlic and season to taste.*Note: Alternatively, snapper may be grilled in a hot,well-seasoned grill pan with a lid over moderate heat.Nutritional Analysis Per Serving:Calories: 335Protein: 48 gramsFat: 3 gramsCarbohydrates: 22 gramsCHIPOTLE GRILLED SWORDFISH(serves 4)Ingredients:1⁄2 cup orange juice1⁄4 cup low-sodium soy sauce2 fresh garlic cloves, peeled and minced1⁄4 cup scallions, chopped1⁄4 cup fresh cilantro leaves1⁄2 cup canned mild green chiles2 pounds swordfish or other mild fish filetDirections:Combine orange juice, soy sauce, garlic, scallion,cilantro and chiles in a food processor. Place marinadein a flat dish and add the fish, turning a few times tocoat with the marinade. Marinate fish in therefrigerator for 30 minutes, turning occasionally.Preheat broiler or barbeque. Removing swordfish frommarinade, place on rack sprayed with pan spray.Transfer marinade to small saucepan and boil for 1minute. Grill swordfish until just opaque in center,basting with marinade, about 4 minutes per side.Nutritional Analysis Per Serving:Calories: 305Protein: 47 gramsFat: 9 gramsCarbohydrates: 7 gramEEnnttrrééeess
  • 30. Entrées30EEnnttrrééeessSPICY SEAFOOD STEW(serves 4)Ingredients:1 tablespoon olive oil1 cup diced yellow onion1⁄2 cup coarsely chopped red bell pepper1⁄2 cup coarsely chopped green bell pepper3⁄4 cup sliced mushrooms2 cloves garlic, finely minced1 cup low-sodium chicken stock2 (410 g) cans diced tomatoes1⁄2 teaspoon ground cumin1⁄4 teaspoon cayenne pepper1⁄4 teaspoon salt1⁄4 teaspoon freshly ground pepper1 bay leaf227 g fresh or frozen cooked shrimp,peeled and devined170 g fresh or frozen scallops1 tablespoon chopped parsleyDirections:In a large soup pot, heat olive oil over medium heat.Add onion, peppers, mushrooms and garlic, and stir andcook for 8 to 10 minutes, stirring frequently. Addchicken stock, tomatoes, cumin, cayenne, salt, pepperand bay leaf. Simmer, uncovered, for 30 minutes,stirring occasionally. Add the shrimp and scallops to thesauce, cover the pot and simmer another 10 to 15minutes, depending on the size of the scallops, until thescallops are cooked and the dish is heated through.*Finally, adjust seasonings, remove bay leaf and stir inparsley before serving.*Note: This recipe is very flexible, and you canexperiment with different vegetables and a variety ofseafood. Frozen shrimp and scallops are widely availableand make this dish quick and easy, but you can use anykind of fish. Some seafood markets sell mixed fish piecesfor chowders that are perfect for this, and much lessexpensive than whole filets.Nutritional Analysis Per Serving:Calories: 215Protein: 23 gramsFat: 5 gramsCarbohydrates: 21 grams
  • 31. Entrées31EEnnttrrééeessHALIBUT ANDVEGETABLE KABOBS(serves 4)Ingredients:2 pounds fresh halibut filet1⁄2 red pepper1⁄2 yellow pepper1 yellow onion16 cherry tomatoes16 medium white mushroomsIngredients for basting sauce:8 tablespoons low-sodium soy sauce4 cloves garlic1 slice fresh ginger root 1⁄2-inch thick2 tablespoons + 2 teaspoons brown sugar2 tablespoons + 2 teaspoons rice wine vinegarDirections:Cut the halibut filet into 1-inch cubes, making enoughto evenly thread onto 8 skewers.* Sprinkle with salt andpepper and set aside. Cut the red and yellow peppersinto 1-inch squares. Cut the onion into 8 large chunks,and then separate each chunk into 2 pieces for easierthreading. Wash the mushrooms and snap out the stems.If you plan to barbecue the kabobs and are usingwooden skewers, soak the skewers in water brieflybefore threading so they don’t burn. Thread the fish,peppers, tomatoes, onion chunks and mushrooms onto4 large or 8 small skewers. If you are not going to cookthe kabobs right away, place in the refrigerator, looselycovered with waxed paper.Whirl all ingredients for the basting sauce in the blender.The basting sauce can be made in advance and refrigerated.Preheat broiler (or prepare barbecue) and spray coldbroiler pan with pan spray. Place broiler pan under theheat for a few minutes to heat up, then place theskewers carefully on the hot pan. This will sear the fishand vegetables quickly. Spoon some of the bastingsauce over the fish, and broil 3 to 4 minutes, or until fishand vegetables begin to brown. Turn skewers, spoonbasting sauce over, and cook the other side for another2 to 3 minutes. Spoon any additional basting sauce overthe fish when serving.*Note: Any firm fish will work for this recipe, as will cubedchicken breast. Vary the vegetables according to yourtaste, but mushrooms, tomatoes and peppers are a classic.Nutritional Analysis Per Serving:Calories: 335Protein: 52 gramsFat: 6 gramsCarbohydrates: 19 gramsVEGETARIANBREAKFAST BURRITO(serves 2)Ingredients:1⁄4 avocado4 corn tortillas6 egg whites2 soy sausage pattiesprepared tomato salsa1 scallion, choppedDirections:Peel avocado, dice and set aside. Wrap tortillas in foiland place in a 350-degree oven to heat while preparingthe eggs and sausage. In a nonstick skillet or a skilletsprayed with pan spray over medium-low heat,crumble sausage patties and stir just long enough toheat the sausage thoroughly. Remove the sausage to acovered bowl and set aside. Wipe out the skillet with apaper towel, spray with pan spray and return skillet tothe heat. Whisk the egg whites with a fork and pourinto the heated pan. Cook, stirring frequently, untileggs are scrambled.To assemble, place two tortillas on each of two plates.Evenly divide sausage, egg whites and avocado amongthe tortillas. Top with chopped scallions and salsa, androll tortilla around filling.Nutritional Analysis Per Serving:Calories: 310Protein: 33 gramsFat: 5 gramsCarbohydrates: 36 grams
  • 32. 32©2005HerbalifeInternationalofAmerica,Inc.Allrightsreserved.PrintedinCanada|EN6630-CA-00|FR6631-CA-00|02/05Making the world healthier.

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