This document discusses various topics related to sugar intake and weight loss, including: - The negative effects of high sugar intake, especially for children, including weight gain, tooth decay, and energy fluctuations. - Recommendations to reduce sugar intake by choosing whole fruits over fruit juices, whole grains over sugary cereals, and healthy snacks like yogurt instead of baked goods. - Information about a protein shake and bar product called Formula 1, including its satiating effects and ingredients. - A reminder that the next week's topic will be exercise.

1. Internet Weight Loss Challenge Learn and Earn – week 9

2. Sugar! = 9-2 Thank you for joining us online! Results? Website help Surrounded by sugar – Gratton Sugar Hide and Seek – Bowerman Sugar & Kids Next week: Exercise

3. Gratton – surrounded by Sugar 9-3 Shopping – sugar (carbohydrates) and not protein Go for protein bars 40-50% of energy from carbs Large latte and muffin (800 cal out of 2000 cal diet) – add pizza, coke, burger, coffee and bread > 4000 calories Cutting carbs is basis of most if (not all) diet programs Fats from nuts, avocado, olive oil and fish oil and flaxseed – popular Protein target around 30%

4. Sugar hide and seek – 9-4 What is ‘sugar’? – white stuff? Table sugar – sucrose (sugar beets) Fructose – fruit Lactose – milk Body uses glucose (sugars and carbo rich foods) – form in blood Empty sugars (no vitamins and minerals) Sugar even when not sweet tasting! Sugar does not make you fat – extra calories does

5. Reduce sugar intake 9-5 Fruit juices high in sugar intake – ice tea instead! Waffles and pancakes – fruit slices, yogurt Whole grain cereals (not with sugar) plus banana etc Oatmeal with mashed bananas Healthy snacks – fruit, cut vegetables, low fat yogurt, low fat cheese etc Kids – sugar detectives – all names for sugars Frozen bananas taste like ice-cream! (fresh fruit with bit of chocolate syrup for dessert) Reduce sugar on cereal over time

6. Sugar and Kids 9-6 Kids get 29 teaspoons of refined sugar per day (American study) Result: overweight, obesity, tooth decay, energy fluctuations, high insulin … Hormone adrenaline – hyperactivity Crashing low Tired, irritable, unable to concentrate Breakfast, sodas – problems Offer fruit as alternative

7. Product focus 9-7 Formula 1 Healthy Meal Nutritional Shake Mix Formula 1 Healthy Express Bar (snacks – take a bite of this protein bar … if you can reach it!)

8. Frequently asked Questions 9-8 [email_address] http://www.herbal-nutrition.net/products/show/id/928/distributor/anitahansie ( www.herbal-nutrition.net/anitahansie ) Flyer of product – www.herbalife.com

9. Frequently asked Questions 9-9 Formula 1 Express Healthy Meal Bar Due to the larger variety and versatility of the shakes, we suggest you continue using the shake whenever possible. However, for the times when you cannot have a shake because you are out and about, make sure you always keep a Formula 1 bar with you and make sure you stay on track with your weight management programme. 3. What’s in the bar that keeps me fuller for longer? A combination of the Soy protein and the fibre content is what provides the satiety felling (feleling fuller for longer) 4. Do you use the same ingredients in the bar as you do in the shake? Yes we use soy protein, complex carbohydrates and the recommend RDA of …

10. Counting … – 9-10 www.calorieking.com Counter – exercise and also foods Free for 7 days – Rather count Protein and do two/three shakes per day plus one colourful meal! Make it easy to do and easy to explain!

11. Next week – exercise! 9-11