Weight Loss Challenge

M A N U A L
W H A T
DO YOU
H A V E
T O
L O S E ?
The Weight Loss Challenge is making winners out of everyone. From the participants who are losing
weight to the Distributors who are building their business like never before, a Weight Loss Challenge is a
great way for people to discover the benefits of Herbalife

products. Each person who has experienced

the power of the Weight Loss Challenge spreads the word to others, creating incredible momentum.
EVERYTHING YOU NEED
Inside, learn how easy it is to win with the Weight Loss Challenge. This manual includes a list of supplies
youll need and offers class outlines and week-by-week handouts. At a minimal cost, you can get started
and duplicate your success within your organization. Make sure to comply with local laws and regulations,
including those that apply to advertising the Challenge, use of public and private property, etc.
For tips and tools, visit the Weight Loss Challenge section on MyHerbalife.com (Retailing & Recruiting
Daily Methods of Operation Weight Loss Challenge). And send Challenge participants to Herbalifes
Weight Loss Challenge website at HerbalifeWLC.com to enhance what they learn in class.
EASY TO GET STARTED
All you need is a few participants to get started. You may find that 20 participants is ideal, up to an
allowable maximum of 40 participants per Challenge.
Challenge participants are a motivated group, so theyll be receptive to your retailing efforts. They already
have weight-loss goalsand Herbalife

products can help them get there. Retention and recruiting go

hand in hand with the Weight Loss Challenge, especially since participants may choose to participate in
future Challenges.
THE FUN FACTOR
The most important element to any Challenge isfun! Youll find that socialization, community, results
and recognition keep the momentum going. As a Weight Loss Challenge coach, your enthusiasm will
motivate and inspire everyone in your group.
With this amazing Business Method, youll enjoy coaching people to get incredible results and growing
your business at the same time. Step up to the Challenge today!
WIN WITH THE
WEIGHT LOSS CHALLENGE
INTRODUCTION
W E I G H T L O S S C H A L L E N G E M A N U A L 2
W E I G H T L O S S C H A L L E N G E M A N U A L 3
SECTION ONE: SETTING UP FOR A SUCCESSFUL CLASS
Starting Out . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Distributor Weight Loss Challenge Rules and Guidelines . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
SECTION TWO: PHONE SCRIPTS
Outgoing Voicemail Phone Script . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
Registration Phone Scripts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
SECTION THREE: GETTING READY FOR CLASS
Preparing for Week 1 and Beyond...
Before the First Class . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
Money . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
Supplies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
Setting Up Stations . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
Coaches . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13
Giveaways . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
Registration Handouts for Week 1
Weigh-Ins and Measures Weekly Record . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
Weight Loss Challenge Participation Agreement . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
Weight Loss Challenge Food/Drink Log . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
Welcome Letter . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
References List . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20
SECTION FOUR: TEACHING YOUR CLASSES
Trainer Outline for Week 1 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21
Trainer Outline for Week 2 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24
SECTION FIVE: WEEKLY TOPICS AND PARTICIPANT HANDOUTS
Week 1: Protein
Protein 101 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26
Protein in Foods At-a-Glance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27
Week 2: Meal Plans; Snacking; Water
Meal Plans
H
Meal Plan A 1,200 Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28
H
Meal Plan B 1,500 Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29
H
Meal Plan C 1,800 Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30
Food Lists for Meal Planning . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31
Lose a Pound a Week . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37
Low-Calorie Snacks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39
Quiz: Know Your Snacks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40
Answer Key: Know Your Snacks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42
Water Works . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45
TABLE OF CONTENTS
TABLE OF CONTENTS
W E I G H T L O S S C H A L L E N G E M A N U A L 4
Week 3: Metabolism
Rev Up Your Metabolism . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48
Metabolism: Truths and Myths . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49
Power Your Metabolism with Protein . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51
Week 4: Carbohydrates; Shopping and Cooking; Cellular Nutrition
Good Health On Hand . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52
Lighten Up Your Meals . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55
Tasteful Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56
Recipe Redo . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58
Protein-Powered Shake Recipes with Herbalife

Formula 1 . . . . . . . . . . . . . . . . . . . . . . . . 60
Additional Protein-Powered Recipes with Herbalife

Formula 1 . . . . . . . . . . . . . . . . . . . . . 63
Healthy Breakfast Feel Good and Control Your Weight . . . . . . . . . . . . . . . . . . . . . . . . . . 64
Maximize Your Health with Cellular Nutrition . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65
Week 5: Nutrition Labels; Fats; Portion Control
Look at the Label . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66
The Skinny on Fats . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68
Good and Bad Fats . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 70
Meal Size Matters . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 71
Be Wise to Portion Size . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72
Quiz: Portion Distortion . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73
Answer Key: Portion Distortion . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 75
Week 6: Digestive Health
Weight Loss Begins with Digestive Health . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 77
Quiz: What Do You Know About Digestive Health? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 78
Answer Key: What Do You Know About Digestive Health? . . . . . . . . . . . . . . . . . . . . . . . . 80
Digest This! . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 82
Week 7: Dining Out
Dining-Out Guide . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 83
Fast-Food Frenzy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 85
Quiz: The Ins and Outs of Dining Out . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 86
Answer Key: The Ins and Outs of Dining Out . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 88
Week 8: Fiber
The Fiber Factor . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 92
H
Tips for Increasing Fiber Intake . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 93
Eat Your Fruits and Veggies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 94
Fruits and Vegetables Add Color to Your Life . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 95
Ripe for the Picking . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 96
W E I G H T L O S S C H A L L E N G E M A N U A L 5
TABLE OF CONTENTS
Week 9: Sugar
Surrounded by Sugar . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 99
Sugar Hide-and-Seek . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 100
Sizing Up Sugar for Kids . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 103
Week 10: Exercise
Shape Up Your Life . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 104
Seven Ways to Look Great Target These Major Muscle Groups . . . . . . . . . . . . . . . . . . . 105
How Often Should You Work Out? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 106
Calorie Burners: Activities That Turn Up The Heat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 107
H
Calorie-Burning Activity Chart . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 108
How Much Does It Take to Burn It Off? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 109
Exercise for Body and Mind . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 110
Fitting in Fitness . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 111
Week 11: Heart Health
Do You Have the Heart of a Champion? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 112
Heart of the Matter . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 113
Heart to Heart . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 114
Cardiovascular Health Q & A with Lou Ignarro, Ph.D. . . . . . . . . . . . . . . . . . . . . . . . . . . . 115
Take Good Health To Heart Q & A with Luigi Gratton, M.D., M.P.H. . . . . . . . . . . . . . . . . 116
Week 12: Maintenance; Long-Term Wellness
Tips for Staying Active . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 117
Keep Fitness On Track . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 118
Tip the Scale In Your Favor . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 119
The Deciding Factor . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 122
Calcium Challenge Not Just for Your Bones . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 123
Weight Loss Challenge Feedback Form . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 126
Week 13: Final Weigh-Ins and Measures
Appendix
Appendix A: Taking Good Measurements . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 127
Appendix B: Products by Week . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 128
Appendix C: Wellness Questionnaire . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 129
1. KNOW THE RULES
G
Familiarize yourself with the Distributor Weight Loss Challenge Rules and Guidelines (located at the end of
this section) and the Weight Loss Challenge Participation Agreement (located in the Registration Handouts
for Week 1 at the end of Section Three).
2. RESEARCH, FIND AND SECURE A LOCATION
G
Look for a place with tables, chairs and, ideally, a kitchen setup where teas, shakes and samples can be
prepared. Aim for a professional, yet fun, boardroom-type, face-to-face setting. Find a place where you will
have enough room to start and grow. You might try a church, library, office space, community center, etc.
(with permission).
G
Although you might be able to secure such a space for free, be prepared to pay a fee. A reasonable price range
for this type of facility is between $25 to $75 per week.
3. PICK A START DATE FOR YOUR WEIGHT LOSS CHALLENGE
4. ADVERTISE
G
Begin advertising the week prior to the scheduled class start date.
G Create your advertising plan:
H
Ad slicks. Select the main newspaper/periodical that people receive in the area where you plan on having
the classes. One large ad (-page display) that runs once is better than a small classified ad that runs
multiple days. Use the approved ad slicks available to you. (For downloadable ad slicks, go to
MyHerbalife.com Retailing & Recruiting Daily Methods of Operation Weight Loss Challenge.)
H
Full-page flyers. With permission, distribute or display flyers at businesses within the vicinity of the class
location. (For downloadable flyers, go to the Weight Loss Challenge section of MyHerbalife.com [see
location above].)
H
Word of mouth. Use the Who do you know? approach. Also, talk to people who live in the area where
the class will be held.
H
Have your guests invite their own. Invite existing customers who live in the area where the class
will be held, and ask them to invite guests. This is one of the best ways to bring people in!
(Note: The results of your advertising will vary, depending on the newspaper or other media chosen, geographical
location, size of ad, etc.)
5. PREPARE FOR THE PHONE TO RING!
G
Make sure youre already familiar with the phone scripts in Section Two of this manual, and take care of the
following before advertising:
H
Outgoing voicemail message. Use the phone script in Section Two as a guide to recording this
message. It should include the phone number for your direct-line or toll-free phone number.
H
Script for answering calls live or for doing call-backs to pre-register people.
H
Registration list. Be ready to start a list of everyone interested in taking the course.
6. PREPARE FOR THE WEIGHT LOSS CHALLENGE
See Section Three: Getting Ready for Class for details on setting up for your classes.
W E I G H T L O S S C H A L L E N G E M A N U A L 6
SECTION ONE: Setting up for a Successful Class
STARTING OUT
W E I G H T L O S S C H A L L E N G E M A N U A L 7
The Weight Loss Challenge Rules and Guidelines set forth below have the force and effect of, and are in
addition to, Herbalifes other Rules, including the Rules of Conduct and Distributor Policies, the U.S.
Supplemental Rules and the Herbalife Nutrition Club

Rules.
Non-italicized content represents the Rule itself and is mandatory. Italicized content represents best practices
and/or further details.
1. MAXIMUM NUMBER OF PARTICIPANTS
Each Weight Loss Challenge (Challenge) is limited to a maximum of 40 participants.
We recommend that you have 20 to 30 participants per Challenge. Keep in mind that a Challenge may include
as few as 3 and up to the maximum of 40 participants. For example, if you have 120 people ready to start their
Challenge today, you must start 3 or more separate Challenges in order to comply with this Rule. We also
recommend that an Independent Distributor be assigned as a personal coach to every 12 to 15 participants.
2. PERMISSIBLE FEES
Participation Fee: Participation fees may not be used to generate a profit and, under no circumstance, may they
exceed $35*.
Weight-Gain Fee: Distributors may charge a weight-gain fee of $1* per pound for weight gained since a
participants last recorded weigh-in.
Absence Fee: Distributors may charge an absence fee of $5* for each absence from a weekly meeting. One (1)
absence is allowed without penalty.
The only permissible action for non-payment of weight-gain and absence fees is disqualification from the Challenge;
Distributors may not otherwise press or pursue participants (or former participants) for payment.
3. MAXIMUM PAYOUT
First-prize payout for each challenge may not exceed $599*.
There are 2 reasons for this maximum payout amount:
Participants should be driven by the results they will achieve, with the extra benefit of possibly
winning money.
Larger funds could encourage participants to engage in unhealthy or excessive weight loss and exercise
practices; therefore, we dictate this reasonable maximum prize amount.
4. DURATION
Each Challenge must run for a minimum of 6 weeks.
We recommend that each Challenge runs for 12 weeks. This allows the participants to better reach
their goals during the course of the Challenge.
The Weight Loss Challenge Manual, MyHerbalife.com support materials, and Herbalifes Weight Loss
Challenge website for participants (HerbalifeWLC.com) are based on a 12-week program.
Distributor Weight Loss Challenge
RULES AND GUIDELINES
SECTION ONE: Distributor Weight Loss Challenge Rules and Guidelines
*Amount is in U.S. dollars.
W E I G H T L O S S C H A L L E N G E M A N U A L 8
5. WEEKLY MEETINGS
Weekly meetings are a required element of any Challenge. They may be conducted in any suitable location
or online.
Meetings should include a weekly weigh-in, discussion of the participants progress, educational talks by the
Distributor(s)/coach(es), and formulation of a plan and/or goal for the coming week.
6. RECOMMENDING HERBALIFE

PRODUCTS
Distributors may always recommend, promote and educate on Herbalife

products, but may not require that the

products be purchased or consumed as part of a Challenge.
7. REFUNDING THE PARTICIPATION FEE
The participation fee must be fully refunded if requested by the participant within the first 48 hours of the Challenge
start date. Refunds requested more than 48 hours after the Challenge commences may be granted at the
discretion of the responsible Distributor(s).
8. ADVERTISING
Herbalife creates a variety of finished ads for the Weight Loss Challenge. These tools can be found at
MyHerbalife.com (Retailing & Recruiting Daily Methods of Operation Weight Loss Challenge). Distributor-
created ads must be compliant with all Herbalife Rules, including the Rules of Conduct and Distributor Policies,
the U.S. Supplemental Rules and (where appropriate) the Herbalife

Nutrition Club Rules.

In addition, ads for a Weight Loss Challenge may not state or imply that persons will receive money for the mere
act of participating in a Challenge. Only 4 participants in each Challenge actually receive cash payouts. Ads may
state or imply that persons who win the Challenge can earn money for doing so.
Examples of Acceptable Ad Statements
Weight Loss Challenge winners can earn dollars for losing pounds!
Challenge winners can earn cash to lose weight!
Examples of Unacceptable Ad Statements
Earn dollars for losing pounds!
We pay you to lose weight!
9. REQUIRED PARTICIPATION AGREEMENT
Every participant must review and sign a Participation Agreement, which must be kept on file by the Distributor(s)
for at least 1 year from signing and produced to Herbalife upon request.
The Participation Agreement form is included in this manual. (See Section Three: Participant Handouts.)
10. STATE OF VERMONT
The standard Weight Loss Challenge model, as set forth in this Manual and in these Rules, is prohibited by law in
the state of Vermont. If you are interested in using this tool in Vermont, you must contact the Herbalife Distributor
Relations department for specific guidance.
11. MINIMUM AGE
The minimum age for participation in a Weight Loss Challenge is 14, and persons ages 14 to 17 require written
permission from a parent or legal guardian.
SECTION ONE: Distributor Weight Loss Challenge Rules and Guidelines
OUTGOING VOICEMAIL PHONE SCRIPT
Below is an example of what you would record as an outgoing voicemail message for the phone number
that will appear in all of your advertising for the class. It is recommended that you run these calls as a live
number, so that you can answer calls as they come in, or have someone do that for you. However, you can
record the message below in case you arent able to take the call; this will allow people to leave a message
so that you can call them later to provide more information or pre-register them for the class.
Outgoing Voicemail Script:
Thank you for calling [your business name]. Im either on the phone or away from my desk. If you are
calling to register for the [name of the particular city you are advertising in] Weight Loss Challenge,
please identify which class you are registering for, and leave your name and number, and I will call you
back as soon as possible!
REGISTRATION PHONE SCRIPTS
Next are examples of registration phone scripts. Use them as a guide when taking a call live, pre-registering
people, or returning calls for messages they may have left you.
Greeting for a live call:
[Your business name] this is [your name]!
Script for returning a call when a message is left:
Hello, this is [your name] with [your business name], and Im returning a call from [persons name]. Is
he/she available? He/she called to pre-register for the class and wanted more information.
then give the person registering the following details about the class:
Start date
Location of the class
Time for Weigh-Ins and Measures
Class start time. Ask the participant to come to class on time, since it starts promptly, and that it
will last about half an hour (30 minutes).
Participant fee. To participate in the 12-week Weight Loss Challenge, each person pays a fee of $35.
(See Rule 6 regarding refunds in the Distributor Weight Loss Challenge Rules and Guidelines at the
end of Section One.) Explain that, with a minimumof the fee going toward administrative costs, this and
all other money collected during the 12-week course will be paid out in cash and prizes at the end of
that period to the top three people in class who have lost the greatest percentage of body weight.
If they ask whether you offer nutrition or weight-management programs, tell them that Herbalife does
have programs and products available and that they may purchase them if they choose. However, explain
that they are under no obligation to purchase products in order to take part in the class.
Collect their complete contact information. These are great leads! Tell them you look forward to seeing
them in class, and briefly give them the class location and start time, as well as the time for Weigh-Ins
and Measures, once more.
W E I G H T L O S S C H A L L E N G E M A N U A L 9
SECTION TWO: Phone Scripts
Before the First Class
PREPARE REGISTRATION FOLDERS FOR PARTICIPANTS
Prepare two-pocket folders that participants will receive in the first class; in the folders, insert hard copies
of the following registration handouts: (These can be found at the end of this section and are available on
the HerbalifeWLC.com website, under Week 1: Protein.)
Left-side folder pocket:
Weight Loss Challenge Participation Agreement
Right-side folder pocket:
Weigh-Ins and Measures Weekly Record
Welcome Letter
References List
Weight Loss Challenge Log
Money
To take part in the Challenge, each participant pays a $35 fee. A minimal amount of every $35 is used to
cover administrative costs (e.g., photocopy and print costs for assorted handouts, and purchasing of the
supplies listed below). Note: This fee is refundable under certain conditions. (See the Distributor Weight
Loss Challenge Rules and Guidelines at the end of Section One.)
The remaining money, in addition to absentee and pounds-gained fees, will be paid out in cash and prizes
to the winners. (See the Weight Loss Challenge Participation Agreement for a detailed explanation of
these fees and how the prize money is to be divided among winners.) Note: First place winner payout per
each group of participants should not exceed $599. (See the Distributor Weight Loss Challenge Rules
and Guidelines at the end of Section One.)
Supplies
The following is a list of things youll need for the classes:
1. Herbalife pens
2. Receipt pad
3. All four flavors of Herbal Tea Concentrate (to serve in each class)
4. Hot water, if possible
5. Cold water
SECTION THREE: Getting Ready for Class
W E I G H T L O S S C H A L L E N G E M A N U A L 10
PREPARING FOR WEEK 1 AND BEYOND...
6. Napkins
7. Honey
8. Stir sticks
9. Spoons
10. Cups
11. Lean Protein Estimator (SKU #6530)
12. Digital scale (Be sure it goes up to a high weight)
13. Digital camera (and extra camera batteries)
14. Herbalife tape measures (120 inches long)
15. Two-pocket folders printed with your main phone number for the class and the participant Weight
Loss Challenge website address (HerbalifeWLC.com)
16. Raffle tickets
17. Giveaways for Weeks 2 through 12 (See Giveaways in this section of the manual)
18. Protein Bars Deluxe for sampling during Week 1
19. Basic Cellular Nutrition product display consisting of: Formula 1 Healthy Meal Nutritional Shake Mix,
Formula 2 Multivitamin Complex, Cell Activator

, Herbal Tea Concentrate, Cell-U-Loss

and
Total Control

20. Products on hand to sell, along with proper Herbalife PROMOTE! items (e.g., shaker cups, tablet
boxes, measuring spoons and any other items you would like to include as part of a customer
care pack) for any new customers
21. Copies of the Product Brochure
22. Name tags
and, most of all, have a great positive attitude!
Setting Up Stations
Set up the following four (4) stations, keeping flow in mind. Note that the number of team members per
station below are based on a class size of 20 participants. Of course, with a smaller class you might want
to handle multiple stations yourself. Or for a larger class of 40, you may choose to have more team
members at a particular stationenough to handle volume.
Registration Table. (1 team member) The team member(s) at this station should be friendly and
outgoing. Here, participants will:
H
Sign in
H
Pay their $35 participant fee and receive a receipt
H
Be given a name tag
H
Be directed to the Scale Station
Scale Station. (1 team member) The team member(s) at this station should be upbeat and positive.
Here, participants will:
H
Weigh in on a scale
H
Have their weight recorded in the Weigh-Ins and Measures Weekly Record
H
Take their Weigh-Ins and Measures Weekly Record and proceed to the Measure Station
W E I G H T L O S S C H A L L E N G E M A N U A L 11
SECTION THREE: Getting Ready for Class
W E I G H T L O S S C H A L L E N G E M A N U A L 12
Measure Station. (2 team members1 to measure; 1 to record measurements) Here,
participants will:
H
Have all their measurements taken
H
Have their measurements recorded in the Weigh-Ins and Measures Weekly Record
(which will be collected at this station)
H
Be directed to the Photo Station
Photo Station. (1 team member) Here, participants will:
H
Have their pictures taken
H
Be directed to the Table Greeter
Assign the job of Table Greeter to one or more team members (again, the number depends on the size
of your class). The Table Greeter helps participants find seats and asks them to help themselves to
refreshments (such as Herbal Tea Concentrate). Note: Display all served products in their original
containers with the labels, so participants can check labels to be aware of what they are consuming.
Special Instructions for Scale and Measure Stations
Each week, participants will go to the Scale and Measure Stations before class begins to weigh in and be
measured. The team members assigned to the Measure Station should familiarize themselves with the
Taking Good Measurements diagram located in Appendix A at the back of this manual.
Because some participants may be self-conscious about being weighed and measured in front of other
people, both procedures should be done very discreetly. For this reason, when setting up the Scale and
Measure Stations, keep participants privacy in mind. Separate these stations from the rest of the room by
putting up long curtains or by setting up screens. You may also wish to put up signs so others will know not
to enter.
Lastly, since participants report to these two stations each week, it is important that you keep both of them
in the same locations within the meeting room throughout the entire 12 weeks of the Challenge. This
prevents confusion and helps the process run smoothly each time.
SECTION THREE: Getting Ready for Class
PREPARING FOR WEEK 1 AND BEYOND...
(continued)
W E I G H T L O S S C H A L L E N G E M A N U A L 13
Coaches
Coaches are team members who teach the classes; they are also known as trainers. They should
always have a good attitude and make the class fun!
ASSIGNING COACHES
Assign each participant a personal coach. If a participant was invited by a coach, that participant, along
with anyone he or she brings, will be assigned to that same coach. Participants who answered an ad are
divided among the coaches who paid for the ad. Again, people brought in by these participants will be
assigned to the same coaches together. So, one coach may have two people assigned to them, while
another coach may have more. (It depends on the luck of the draw!)
WEIGHT-LOSS SPREADSHEET
A spreadsheet that automatically calculates each participants percentage of weight loss for each week
and for the entire 12-week course is available for download in the Weight Loss Challenge section on
MyHerbalife.com (Retailing & Recruiting Daily Methods of Operation Weight Loss Challenge). Assign
one team member to be in charge of inputting this data each week.
TRAINER OUTLINES
Outlines for teaching the Week 1 and Week 2 classes are included in this manual. (See Section Two:
Outlines for Teaching Classes.)
HANDOUTS
For Weeks 3 through 12, coaches will teach from the handout documents located in Section Five: Weekly
Topics and Participant Handouts of this manual. These handouts are also available at the HerbalifeWLC.com
website. Each coach should be prepared to teach their class from the handouts for their respective weeks.
The coaches teaching the following weeks will need to provide the following handouts in class for
all participants:
Week 1 (Protein) - All handouts for this week
Week 2 (Meal Plans; Snacking; Water)
H
Quiz: Know Your Snacks
H
The three (3) different meal plans (Meal Plans A, B and C)
Week 5 (Nutrition Labels; Fats; Portion Control) - Quiz: Portion Distortion
Week 6 (Digestive Health) - Quiz: What Do You Know About Digestive Health?
Week 7 (Dining Out) - Quiz: The Ins and Outs of Dining Out
SECTION THREE: Getting Ready for Class
W E I G H T L O S S C H A L L E N G E M A N U A L 14
TEACHING WEEK 2
To determine which meal plan to give each participant, the coach teaching Week 2 (Meal Plans; Snacking;
Water) will need to bring in a Lean-Protein Estimator(s). (For more details, see Trainer Outline for
Week 1 in Section Four: Outlines for Teaching Classes.)
TEACHING WEEK 4
The coach teaching Week 4 (Carbohydrates; Shopping and Cooking; Cellular Nutrition) will need to do
the following for his/her class:
Bring in visuals of good carbohydrates, such as oatmeal, apples, cucumbers, a Formula 1 shake, etc.
Bring samples of food labels to read (e.g., for single servings of peanut butter, ranch dressing,
popcorn, etc.).
Become familiar with the Shortening Demo. (MyHerbalife.com Retailing & Recruiting Daily
Methods of Operation Weight Loss Challenge)
CLASS LENGTH
Coaches should keep the total class time to 30 minutes maximum. (Note: The first two classes will run
longer due to registration in Week 1 and the assigning of meal plans in Week 2.)
Giveaways
From Week 2 through Week 12, you will have giveaways of Herbalife

products. Beginning in Week 2,

when a participants weigh-in shows that they have lost weight, give them a raffle ticket for the drawing
that week, when they will have a chance to win one (1) giveaway of their choice. To prepare for the
giveaways, do the following:
Purchase Herbalife products to be given away (e.g., Protein Bars Deluxe, Roasted Soy Nuts,
Protein Drink, Liftoff

, Herbal Aloe Soothing Hand & Body Lotion, Radiant C

Face Quencher, etc.).

How many will you need for the entire 12-week course? For a class of up to 9 people, draw
one (1) giveaway per week (for a total of 12 products); for 10 to 19 people, draw two (2) giveaways
per week (for a total of 24 products); and for 20 to 40 people, draw three (3) per week (36 products).
Place one (1) product each in an attractive cellophane bag and tie with a ribbon. (You can buy the
bags and ribbon at any local dollar store.)
Have a festive gift bag or basket ready where raffle tickets will be placed and drawn.
SECTION THREE: Getting Ready for Class
PREPARING FOR WEEK 1 AND BEYOND...
(continued)
W E I G H T L O S S C H A L L E N G E M A N U A L 15
SECTION THREE: Registration Handouts for Week 1
Week 1
(Starting
Weight)
Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
Weight
Weekly
Weight
Loss/Gain
Total
Weight
Loss
% Lost
Weight-
Gain
Fee Paid
Upper
Chest
Chest
Waist
Hips
Right
Thigh
Left
Thigh
Right
Arm
Left
Arm
Total
Inches
Lost
WEIGH-INS AND MEASURES WEEKLY RECORD
Name: _____________________________________________ Date: _______ /________/ _________
W E I G H T L O S S C H A L L E N G E M A N U A L 16
SECTION THREE: Registration Handouts for Week 1
Weight Loss Challenge Participation Agreement
Thank you for your interest in the Weight Loss Challenge! Through the Challenge, Herbalife Independent
Distributors (also known as coaches) are able to help participants work toward their weight-loss goals
and improve their overall wellness. We want you to have a great time as you have fun and meet new
friends at our Weight Loss Challenge. Remember that any reasonable diet or weight-management
program includes exercise and sensible meals, and its always a good idea to consult your primary
physician before starting an exercise or weight-management program.
The coach(es) responsible for this Challenge:
Name(s): __________________________________________________________________________________
Contact Information: ________________________________________________________________________
Please read this document carefully and sign it to confirm that you understand all of the general terms of
the Weight Loss Challenge.
In return for your Participation Fee of $35* and upon signing this document, you are entitled to
participate in the Weight Loss Challenge identified below and you will be eligible for the various
prizes and/or payouts which are awarded upon its conclusion. You will also attend weekly
weigh-ins where you will have the opportunity to ask questions, receive coaching and education.
This Weight Loss Challenge begins the week of ________ /_______, 20____ and ends the week of
________ /______, 20____.
Coaches are independent businesspersons; they are solely and exclusively responsible for the
operation and details of each Weight Loss Challenge.
The purchase or consumption of Herbalife products in conjunction with your participation is
recommended, but not required.
The Participation Fee of $35* covers all prize payouts, plus minimal operational costs.
The Weight-Gain Fee is $1* per pound for weight gained since the last recorded weigh-in.
The Absence Fee is $5* for each absence. One (1) absence is allowed without penalty.
The Participation Fee is fully refundable if requested by the participant within the first 48 hours of
the Challenge start date.
*Amount is in U.S. dollars.
W E I G H T L O S S C H A L L E N G E M A N U A L 17
Weight-Loss Payouts are paid to the top 3 weight losers as follows:
H
1st Place: 50 percent will be paid to the person who has lost the greatest percentage of
his/her body weight by the end of the Challenge.
H
2nd Place: 30 percent will be paid to the person who has lost the next greatest percentage
of his/her body weight by the end of the Challenge.
H
3rd Place: 20 percent will be paid to the person who has lost the next greatest percentage of
his/her body weight by the end of the Challenge.
An Inches Payout is paid to the participant who loses the most inches and is not also a top
3 weight loser; this winner receives all money collected from Weight-Gain and Absence Fees.
If, after reading this document, you have any further questions about the Weight Loss Challenge,
do not hesitate to ask the coach(es) listed in this Agreement.
As a participant, you should communicate regularly and fully about your progress and never
hesitate to ask questions, so you can receive the appropriate advice and coaching.
You must be at least 14 years of age to enter a Weight Loss Challenge; if you are 14 to 17 years
old, your parent or legal guardian must sign this Agreement on the line provided.
I, _______________________________________, [print name], have reviewed and agree to all of the above.
Signature: ________________________________________________________ Date: ______ /______ /______
Signature: ________________________________________________________ Date: ______ /______ /______
(Parent or legal guardian signature required if participant is under the age of 18.)
Address: _________________________________________________________________________________
City: ______________________________________________________ Zip: _______________
Phone: _________ - _________ - _______________
Email: _________________________________________________________________________
How did you hear about this Challenge? (please check)
Prior participant Referred by a friend (name): __________________________________________
Newspaper ad Postcard (color of postcard or name listed): ___________________________
Other: ________________________________________________________________________________
SECTION THREE: Registration Handouts for Week 1
W E I G H T L O S S C H A L L E N G E M A N U A L 18
WEIGHT LOSS CHALLENGE
FOOD/DRINK LOG
Name: ___________________________________________________ Week of: _______________
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Amount of water
(in ounces) drank
Amount (in grams)
of protein eaten
Number of
calories consumed
Amount of
exercise
(in minutes)
include type
Food/Drink Log:
Write down everything
you eat and drink.
SECTION THREE: Registration Handouts for Week 1
W E I G H T L O S S C H A L L E N G E M A N U A L 19
We are pleased that you have accepted our invitation to join us for the Weight Loss Challenge, and we
trust that the benefits of your participation will meet your expectations. We are excited that you have
decided to make a positive change in your life. This is a 12-week program, and your attendance at the
weekly meetings is key to learning important facts about proper nutrition and weight management.
As part of our commitment to helping you lose those unwanted pounds and inches, each and every one
of you will be assigned a personal coach who will monitor and guide you toward your goal. Your coach
will be in touch with you prior to our next meeting in order to get acquainted and answer any questions
you may have.
We encourage you to get involved and join in our group discussions. Some of the various topics we will
be discussing in the upcoming weeks are:
Protein intake
Calorie intake
Digestive health
Making sense of carbohydrates
The importance of hydration
Understanding fats
Dining out
Exercise
Heart health
For optimal results, we highly recommend you keep in regular contact with your coach throughout
the Challenge.
SECTION THREE: Registration Handouts for Week 1
WELCOME
W E I G H T L O S S C H A L L E N G E M A N U A L 20
Many of the facts that will be talked about are referenced in the following books, DVDs and websites:
BOOKS
Keep It Simple, Author: Luigi Gratton, M.D., M.P.H.
The L.A. Shape Diet, Author: David Heber, M.D., Ph.D.
What Color Is Your Diet?, Authors: David Heber, M.D., Ph.D., and Susan Bowerman, M.S., R.D.,
C.S.S.D.
NO More Heart Disease, Author: Lou Ignarro, Ph.D.
DVDS
Digestive Health This informative Herbalife DVD may be borrowed from your coach.
Personalize Your Program An overview of all of Herbalifes weight-management and nutrition
products. This DVD may be borrowed from your coach.
WEBSITES
Weight Loss Challenge (HerbalifeWLC.com) Handouts for the weekly topics are available here.
You can also check out inspiring success stories of past Weight Loss Challenge participants, and
find more articles and recipes to help you live healthier.
Start Herbalife (StartHerbalife.com) This website is a great resource where you can learn more
about Herbalife

weight-management, as well as targeted nutrition, energy & fitness and

personal care | outer nutrition, products.
SECTION THREE: Registration Handouts for Week 1
REFERENCES
W E I G H T L O S S C H A L L E N G E M A N U A L 21
1. WELCOME PARTICIPANTS
Once all the participants are seated, welcome them to the Weight Loss Challenge. If you held a previous
Challenge, let them know how much fun it was. Be enthusiastic at every class meeting.
2. TELL YOUR OWN PERSONAL WEIGHT-LOSS SUCCESS STORY
3. PASS OUT REGISTRATION MATERIALS
Distribute the handout folders containing all of the participant registration documents, which you had
prepared in Section Three: Getting Ready for Class. (See Before the First Class located at the beginning
of that section.)
Read the Weight Loss Challenge Participation Agreement aloud, and ensure that everyone understands them.
Have the participants fill out and sign the Weight Loss Challenge Participation Agreement. If anyone has been
invited by someone, ask them to write down that persons name in the How did you hear about this Challenge?
area at the bottom of the agreement.
4. TALK ABOUT THE FOLLOWING IMPORTANT THINGS THEYLL NEED TO KNOW:
Participants and coaches. Let the participants know that they will receive a call sometime during this first
week from a personal coach they will be assigned to, so they should list two preferred times when their coaches
may contact them to discuss their health goals. (Coaches may find the "Wellness Questionnaire" located in
Appendix C helpful.)
Let them know that they, the participants, are responsible for their own weight loss and that their coaches are
available to help them; however, after Week 1, the participants themselves should contact their coaches with
any questions or concerns. Ask participants to hand in their completed and signed agreement.
Participant standings. Inform participants that, upon their request, you will let them know their standings at
anytime during the Challenge; however, explain that you may not reveal anyone elses standings. Each
participants weekly Weigh-Ins and Measures results are absolutely confidential.
Whys. Each participant joined the Challenge for a reason. In other words, each of them has a why for being
theresome for the support and to have someone to be accountable to; some to get healthier; and some, just
because it sounded like so much fun! Emphasize that each and every one of them is a winner just for being part
of the Challenge.
Ask themto write down their why, and have them keep this in their folders. Tell themto be sure to share this with
SECTION FOUR: Outlines for Teaching Classes
TRAINER OUTLINE FOR WEEK 1
Topic: Protein
W E I G H T L O S S C H A L L E N G E M A N U A L 22
their personal coach during the coachs initial call that week. Explain that this will help keep them on track for the
next 12 weeks.
Class length. Let participants know that you realize everyone is busy, which is the reason each class meeting
will be approximately 30 minutes long (45 minutes maximum). To respect participants time, it is very important
you adhere to this. Let them know, however, that they should expect the meetings for Weeks 1 and 2 to run
longer, due to the initial Weigh-ins and Measures in Week 1, and the assigning of meal plans in Week 2.
Weigh-Ins and Measures. Fifteen (15) minutes prior to the start of each class, participants will weigh in and
be measured. If the class starts at 6:15 p.m., advise everyone to arrive around 6 p.m. to be weighed. The
classes themselves will consist of 20 to 30 minutes of information for healthy living. Out of respect for those
who show up on time, do not wait for people to arrive after the scheduled start time. Always begin and end your
classes promptly.
5. REVIEW THE WEEK 1 HANDOUTS
Go over each of the Week 1 handouts in the following order:
Welcome Letter
References List. Point out that the Herbalife Weight Loss Challenge website (HerbalifeWLC.com) is
where they will find the handout documents for each weeks class. Let them know that they are
responsible for printing out their handouts from the website before each class. Ask if any participants
do not have Internet access and may not be able to print their handouts; make note of their names. The
coach assigned to teach a particular week should provide hard copies of the respective handouts for
those participants.
Weight Loss Challenge Food/Drink Log. In this weekly log, participants will list anything they eat or
drink. Tell them: If they are biting, they are writing. Be sure they bring a completed log back each week
to hand in to their coach.
Protein 101 and Protein Foods At-a-Glance. Protein is the topic for this first class meeting. Show
them the Protein Foods At-a-Glance list. Encourage participants to get their protein from variety of
sources. Ideally, protein intake should be roughly half animal sources (like meats, fish, poultry, egg whites,
milk and milk products) with the remainder coming from plant sources, such as soy protein, tofu,
edamame and other soy products, and other plant proteins such as beans, peas and lentils. Vegetarians
can select their proteins from various plant sources; protein powders are one of the best ways to obtain
high-quality protein for the fewest calories. Non-vegetarians should still attempt to get about half of their
protein from animal sources.
Ask participants to raise their hands if they have ever had a protein bar; ask them how it tasted. Then
SECTION FOUR: Outlines for Teaching Classes
TRAINER OUTLINE FOR WEEK 1
Topic: Protein
(CONTINUED)
W E I G H T L O S S C H A L L E N G E M A N U A L 23
give everyone a sample of the Herbalife

Protein Bar Deluxe. (Prepare samples by cutting the bars into

bite-sized pieces to distribute among the participants.)
6. ADVISE MEAL PLANS
Then talk about numbers for this week. Typically, women are advised to follow a 1,200-calorie meal plan with
about 75 grams of protein per day; larger individuals may be able to lose on a higher calorie level. Most men
lose weight quite well on a 1,500-calorie meal plan; larger individuals would use an 1,800-calorie meal plan. (See
the Week 2 handouts for these three meal plans.)
If an individuals personalized meal plan is above or below the provided meal plans, they can add or
subtract to the recommended daily calorie intake by using the Food Lists for Meal Planning, also in the
Week 2 handouts. (Note: It is not recommended that individuals follow a meal plan below 1,200 calories.)
Another way of determining which meal plan would best suit an individual (apart from the rule of thumb just
described) is by using a Lean-Protein Estimator slide rule. (For more details, see the Trainer Outline for
Week 2 later in this section.)
7. INTRODUCE THE COACHES
Tell participants that each of them will be assigned to a personal coach; explain what a coach does; and then
introduce the coaches to the class. Have coaches very briefly share their own weight-loss success stories.
8. SUGGEST POSSIBLE WEIGHT-MANAGEMENT METHODS
Each participant is free to choose the way they will conduct their own weight loss. You might suggest they
follow a method(s) the coaches themselves may have followed (e.g., exercising, giving up favorite foods for
less than $3 a day, etc.).
If they are deciding on a weight-management program and may be interested in Herbalife products, announce
that a short informational meeting about Herbalife weight-management programs will be held five (5) minutes
after class ends, and that they are welcome to attend. (Be sure the break is no longer than five minutes.)
Whether there may be other people remaining from the class, have one of the coaches start the meeting. (The
coach presenting the Herbalife programs at this meeting should not be the same coach who conducted the
Week 1 class.)
In the informational meeting, go over the Quickstart programs, Total Control

tablets, Cell-U-Loss

capsules and
other weight-management products. Ensure that any new customer(s) goes home with the proper PROMOTE!
items. (See to Item #19 on the Supplies list in Section Three: Getting Ready for Class.)
SECTION FOUR: Outlines for Teaching Classes
W E I G H T L O S S C H A L L E N G E M A N U A L 24
WEIGH-INS AND MEASURES
As participants begin arriving to weigh in and be measured before the class starts, welcome them back and
give each one a name tag. Direct them to the Scale and Measure Stations. Weigh people as they come in.
Remember to conduct Weigh-ins and Measures as discreetly as possible.
LEAN-PROTEIN ESTIMATOR AND MEAL PLANS
After participants have been weighed and measured, assign each participant one of the three meal plans (A, B
or C) located in the Week 2 handouts. As explained earlier, women generally tend to lose weight on a 1,200-
calorie meal plan (Meal Plan A), while men tend to do so on a 1,500-calorie meal plan (Meal
Plan B). Using a Lean-Protein Estimator (LPE) is another means of determining the best meal plan.
The LPE is available as a slide rule, included as an item in the International Business Pack (IBP) or for individual
purchase on MyHerbalife.com. It is also available as an online tool in the Retailing Tools dropdown menu on
MyHerbalife.com Retailing & Recruiting Retailing Tools. If you use the slide rule, simply follow the
directions on the LPE through to Step 6. If using the online LPE, enter the information requested on the form
and click the Calculate button. For both the slide rule and the online LPE, the recommended meal plan will
appear in the Meal Plan for Weight Loss window. (Note: Meal Plan C covers individuals whose result is
either C or D.)
There are a couple of different ways to conduct the LPE activity. You may choose to set up a special station
where participants can be directed after being weighed and measured; there, an assigned team member(s)
will use the LPE to perform an individual reading for each participant. (For this option, you may want to handle
the reading discreetly, since the same privacy issues may apply here, as with the Weigh-ins and Measures.)
When a participants reading is done, the team member(s) at this station will direct them to the Tea Station,
where they may help themselves to a cup of Herbal Tea Concentrate and then proceed to their seats.
Another option is to conduct the LPE activity as an in-class project, in which each participant is given their own
LPE slide rule and follows along as the coach walks them through the steps.
NEW ARRIVALS
If there are new participants who did not attend the Week 1 class, collect their $35 fee, have them weigh in,
and ask them to wait after class in order to measure them and take their pictures. After class, go over the Week
1 handouts with them.
SECTION FOUR: Outlines for Teaching Classes
TRAINER OUTLINE FOR WEEK 2
Topic: Meal Plans; Snacking; Water
W E I G H T L O S S C H A L L E N G E M A N U A L 25
STARTING THE CLASS
When all participants are seated and it is time to start the class, welcome everyone back. (Be enthusiastic!)
Ask anyone who has lost weight to stand up. Count down amounts of weight lost. Recognize the top three
people who have lost the greatest percentage of body weight, and have them state their amount of weight loss.
Ask everyone whether they received a call from their personal coach. Make up a list of those who did not, and
be sure that their coach is introduced to them. Remind participants that it is their responsibility to call their
coach from this point forward.
TEACH THE WEEKS TOPICS
Talk about determining meal plans, and then teach from the Week 2 handouts: Lose a Pound a Week
article, the Low-Calorie Snacks list and the article Water Works. Give each participant a bottle of drinking
water for your talk on water and hydration.
SNACKING QUIZ
One of the activities that participants enjoy is the Quiz: Know Your Snacks. Read each quiz question aloud,
along with the three possible answer choices, and ask participants to circle their answer. Then read each
possible answer aloud again, asking everyone who chose that answer to raise their hands; then reveal the
correct answer. People are usually surprised by the answers, adding to the fun of this quiz!
SAMPLING
You can give out pie samples made with Formula 1 Shake Mix. Then explain that if anyone would like to learn
more about how Herbalifes nutrition products work, they may find one of this weeks handouts Maximize Your
Cellular Nutrition interesting and helpful. (See Products by Week in Appendix B for additional sampling ideas.)
ENDING THE CLASS
Wish everyone a great week, and tell them youll see less of them next time. Remind new participants to stay
after class to be measured and have their pictures taken.
SECTION FOUR: Outlines for Teaching Classes
W E I G H T L O S S C H A L L E N G E M A N U A L 26
It seems everywhere we look someone is promoting a new diet that praises the power of protein. But
whether you want to lose or gain weight, or maintain your current weight, the importance of protein goes
far beyond physical appearance and muscle building.
A NECESSITY FOR EVERY BODY
Protein is an important component of every cell in the body. It is an organic compound, composed of
22 amino acids, otherwise known as the building blocks of life. Protein is stored in muscles and organs, and
the body utilizes it to build and repair tissues, as well as for the production of enzymes and hormones.
Protein also makes it possible for blood to carry oxygen throughout the body. Along with fat and
carbohydrates, protein is a "macronutrient," meaning the body needs relatively large amounts of it. The
Institute of Medicine of the National Academy of Sciences has concluded that our daily protein requirements
should be 10 percent to 35 percent of our total caloric intake, with men needing slightly more than women.
A lack of protein can cause loss of muscle mass, decreased immunity, as well as weakening of the heart and
respiratory system.
HOW PROTEIN AFFECTS YOUR WEIGHT
The widespread popularity of high-protein diets is due in large part to their ability to help manage hunger.
When protein is absorbed, it sends a signal to the brain to decrease your hunger. Another benefit of protein
is that it raises your resting metabolism by maintaining muscle mass. As we age, muscle mass decreases
without exercise, so staying fit is a key to burning fat by keeping your metabolism high. Protein also leads
to a much less rapid rise and fall of blood sugar and insulin, so you avoid the "sugar highs and lows" after
eating sweets without adequate protein. Certain foods, however, provide a healthier resource for protein
than others.
CONSIDER THE SOURCE
You can obtain healthy sources of protein without high levels of saturated fat. For example, soybeans, nuts
and whole grains provide protein without much saturated fat and offer plenty of healthful fiber and
micronutrients as well. If youre looking for yet another great way to obtain healthy protein, vegetable
sources of protein found in Herbalifes Formula 1 shakes, are high quality and have lower calorie levels with
virtually no added fat. Herbalife

products personalize your daily protein intake to match your bodys

needs. With a variety of shakes and snacks, Herbalifes weight-management program helps you build or
maintain lean muscle while providing healthy weight-management support.
Now that youve increased your knowledge of protein, you can effectively enhance your diet and allow
good health to take shape.
PROTEIN 101
By David Heber, M.D., Ph.D.
SECTION FIVE: Week 1: Protein
W E I G H T L O S S C H A L L E N G E M A N U A L 27
The following is a list of foods and their protein content in grams:
DAIRY PRODUCTS
Egg whites: 7 whites = 25 grams
Cottage cheese (nonfat): 1 cup = 28 grams
Mozzarella cheese (nonfat): one 1-ounce stick = 8 grams
Yogurt (nonfat, sugar-free): one 6-ounce carton = 5 grams
Yogurt (nonfat, plain): 1 cup = 14 grams
Milk (nonfat): 1 cup = 10 grams
MEATS
Beef (lean): 3 ounces (cooked weight) = 25 grams
Chicken breast: 3 ounces (cooked weight) = 25 grams
Turkey breast: 3 ounces (cooked weight) = 25 grams
Turkey ham: 4 ounces (cooked weight) = 18 grams
Pork tenderloin: 3 ounces (cooked weight) = 24 grams
FISH
Ocean-caught fish: 4 ounces (cooked weight) = 25 to 31 grams
Shrimp, crab, lobster: 4 ounces (cooked weight) = 22 to 24 grams
Tuna: 4 ounces (water packed) = 27 grams
Scallops: 4 ounces (cooked weight) = 25 grams
BEANS, LENTILS AND GRAINS
Beans (black, pinto, etc.): cup (cooked) = 7 grams
Lentils: cup (cooked) = 9 grams
Quinoa: cup (cooked) = 6 grams
Tofu: block = 7 grams
Veggie burger: one burger = 5 to 20 grams (varies by brand)
Note: Some ready-to-eat cereals are also good protein sources. Check labelssome have more than
10 grams of protein per serving.
HERBALIFE

FOODS
Formula 1 shake (with 8 fl. oz. nonfat milk): one serving = 18 grams
Soup Mix (with 6 to 8 fl. oz. of water): one serving = 16 grams
Protein Drink Mix (with 6 to 8 fl. oz. water): one serving = 15 grams
Beverage Mix (with 6 to 8 fl. oz. water): one serving = 15 grams
Roasted Soy Nuts with Cardia

* Salt: one packet (1 ounce) = 11 grams

Protein Bar: one bar (1.23 ounces) = 12 grams
Protein Bar Deluxe: one bar (1.41 ounces) = 10 grams
*Cardia

is a registered trademark of Nutrition 21, Inc.

PROTEIN FOODS AT-A-GLANCE
SECTION FIVE: Week 1: Protein
W E I G H T L O S S C H A L L E N G E M A N U A L 28
MEAL PLAN A
1,200 Calories
SECTION FIVE: Week 2: Meal Plans; Snacking; Water
BREAKFAST: 1 HERBALIFE

FORMULA 1 SHAKE + 1 FRUIT

Example:
G
2 scoops (2 tablespoons) Formula 1 Shake Mix + 8 fl. oz. nonfat milk or soymilk +
one half of a fresh mango
OR:
1 PROTEIN UNIT + 1 FRUIT
Examples:
G
7 egg whites (hard boiled or cooked with pan spray as an omelet) + grapefruit
OR:
1 cup nonfat cottage cheese + 1 cup pineapple
LUNCH: 1 HERBALIFE

FORMULA 1 SHAKE + 1 FRUIT

Example:
G
2 scoops (2 tablespoons) Formula 1 Shake Mix + 8 fl. oz. nonfat milk or soymilk +
1 cup strawberries
OR:
1 PROTEIN UNIT + 2 VEGETABLES + SALAD + 1 FRUIT
Example:
G
3 ounces roasted chicken breast
H
AND 2 cups steamed broccoli
H
AND 4 cups of salad greens with seasoned vinegar
H
AND one large orange
P.M. SNACK: 1 PROTEIN SNACK + 1 FRUIT
Example:
G
Herbalife

Protein Bar Deluxe + 1 medium apple

DINNER: 2 PROTEIN UNITS + 2 VEGETABLES + SALAD + 1 GRAIN + 1 FRUIT
Example:
G
8 ounces broiled fish with teriyaki sauce
H
AND 1 cup steamed spinach + 1 cup steamed carrots
H
AND mixed green salad
H
AND cup brown rice
H
AND 1 cup mixed honeydew and cantaloupe cubes
W E I G H T L O S S C H A L L E N G E M A N U A L 29
SECTION FIVE: Week 2: Meal Plans; Snacking; Water
MEAL PLAN B
1,500 Calories
BREAKFAST: 1 HERBALIFE

FORMULA 1 SHAKE + 1 FRUIT

Example:
G
2 scoops (2 tablespoons) Formula 1 Shake Mix + 8 fl. oz. nonfat milk or soymilk +
one half of a fresh mango
OR:
1 PROTEIN UNIT + 1 FRUIT
Examples:
G
7 egg whites (hard boiled or cooked with pan spray as an omelet) + grapefruit
OR:
1 cup nonfat cottage cheese + 1 cup pineapple
A.M. SNACK: 1 PROTEIN SNACK
Example:
G
1 Herbalife

Protein Bar Deluxe

LUNCH: 1 HERBALIFE

FORMULA 1 SHAKE + 1 FRUIT

Example:
G
2 scoops (2 tablespoons) Formula 1 Shake Mix + 8 fl. oz. nonfat milk or soymilk +
1 cup strawberries
OR:
2 PROTEIN UNITS + 2 VEGETABLES + SALAD + 1 GRAIN + 1 FRUIT
Example:
G
6 to 8 ounces roasted chicken or turkey breast, fish, tuna or shellfish
H
AND 2 cups steamed green beans
H
AND 4 cups of salad greens with light dressing
H
AND cup brown rice
H
AND one large orange
P.M. SNACK: 1 PROTEIN SNACK + 1 FRUIT
Example:
G
1 packet Herbalife

Roasted Soy Nuts with Cardia

* Salt + 1 medium apple

DINNER: 2 PROTEIN UNITS + 2 VEGETABLES + SALAD + 1 GRAIN + 1 FRUIT
Example:
G
6 to 8 ounces broiled fish with teriyaki sauce
H
AND 1 cup steamed spinach + 1 cup steamed carrots
H
AND tossed green salad with light dressing
H
AND cup brown rice
H
AND 1 cup mixed melon cubes
*Cardia

is a registered trademark of Nutrition 21, Inc.

W E I G H T L O S S C H A L L E N G E M A N U A L 30
SECTION FIVE: Week 2: Meal Plans; Snacking; Water
MEAL PLAN C
1,800 Calories
BREAKFAST: 1 HERBALIFE

FORMULA 1 SHAKE + 1 FRUIT

Example:
G
2 scoops (2 tablespoons) Formula 1 Shake Mix + 8 fl. oz. nonfat milk or soymilk +
one half of a fresh mango
OR:
1 PROTEIN UNIT + 1 GRAIN + 1 FRUIT
Examples:
G
7 egg whites (hard boiled or cooked with pan spray as an omelet) +
whole-grain English muffin + grapefruit
OR:
1 cup nonfat cottage cheese + 1 fat-free whole-grain waffle + 1 cup pineapple
A.M. SNACK: 1 PROTEIN SNACK + 1 FRUIT
Example:
G
1 Herbalife Protein Bar Deluxe + one medium apple
LUNCH: 1 HERBALIFE

FORMULA 1 SHAKE + 1 FRUIT

Example:
G
2 scoops (2 tablespoons) Formula 1 Shake Mix + 8 fl. oz. nonfat milk or soymilk +
1 cup strawberries
OR:
2 PROTEIN UNITS + 2 VEGETABLES + SALAD + 1 GRAIN + 1 FRUIT
Example:
G
3 ounces chicken or turkey breast, fish, tuna or shellfish on one slice of
whole-grain bread
H
AND 1 cup chopped vegetables
H
AND 1 cup tomato juice
H
AND 4 cups of salad greens
H
AND one large orange
P.M. SNACK: 1 PROTEIN SNACK + 1 FRUIT
Examples:
G
Herbalife Protein Bar Deluxe + one medium apple
OR:
G
1 packet Roasted Soy Nuts with Cardia

* Salt + one fresh orange

DINNER: 2 PROTEIN UNITS + 2 VEGETABLES + SALAD + 1 GRAIN + 1 FRUIT
Example:
G
6 to 8 ounces broiled fish with teriyaki sauce
H
AND 1 cup steamed spinach + 1 cup steamed carrots
H
AND tossed green salad with light dressing
H
AND 1 cup whole-grain pasta
H
AND 1 cup watermelon
*Cardia

is a registered trademark of Nutrition 21, Inc.

W E I G H T L O S S C H A L L E N G E M A N U A L 31
FOOD ITEM ONE UNIT CALORIES PROTEIN (GRAMS)
Egg whites 7 whites 115 25
Cottage cheese, nonfat 1 cup 140 28
Herbalife

2 tablespoons
Formula 1 Shake Mix Formula 1 Shake Mix 180 18
+ nonfat milk + 1 cup nonfat milk
Beef, lean 3 ounces, cooked weight 145-160 25
Chicken breast 3 ounces, cooked weight 140 25
Turkey breast 3 ounces, cooked weight 135 25
Turkey ham 4 ounces, cooked weight 135 18
Ocean-caught fish 4 ounces, cooked weight 130-170 25-31
Shrimp, crab, lobster 4 ounces, cooked weight 120 22-24
Tuna 4 ounces, water packed 145 27
Scallops 4 ounces, cooked weight 135 25
VEGETARIAN
Soy Canadian bacon 4 slices 80 21 (varies)
Soy hot dog 2 links 110 22 (varies)
Soy ground round cup 120 24
Soy burgers 2 patties 160 26
Tofu, firm cup 180 20 (varies)
Note: Calorie average is 135 calories per unit.
SECTION FIVE: Week 2: Meal Plans; Snacking; Water
Protein Foods
FOOD LISTS FOR MEAL PLANNING
W E I G H T L O S S C H A L L E N G E M A N U A L 32
SECTION FIVE: Week 2: Meal Plans; Snacking; Water
Fruits
FOOD ITEM ONE UNIT CALORIES FIBER (GRAMS)
Apple 1 medium 75 3
Apricots 3 whole 50 3
Avocado average fruit 80 2
Banana 1 small 100 3
Blackberries 1 cup 75 8
Blueberries 1 cup 110 5
Cantaloupe 1 cup cubed 55 1
Cherries 20 80 2
Grapes 1 cup 115 2
Grapefruit fruit 40 2
Honeydew melon 1 cup, cubed 60 1
Kiwi 1 large 55 3
Mango large 80 3
Nectarine 1 large 70 2
Orange 1 large 85 4
Papaya large 75 3
Peach 1 large 70 3
Pear 1 medium 100 4
Pineapple 1 cup, diced 75 2
Plums 2 small 70 2
Strawberries 1 cup, sliced 50 4
Tangerine 1 medium 45 3
Watermelon 1 cup balls 50 1
Note: Calorie average is 76 calories per unit.
W E I G H T L O S S C H A L L E N G E M A N U A L 33
FOOD ITEM ONE UNIT CALORIES FIBER (GRAMS)
Acorn squash, baked 1 cup 85 6
Artichoke 1 medium 60 6
Asparagus 1 cup 45 4
Beets 1 cup 75 3
Broccoli 1 cup 45 5
Brussels sprouts 1 cup 60 4
Cabbage 1 cup 35 4
Cauliflower 1 cup 30 3
Carrots 1 cup 70 5
Celery, diced 1 cup 20 2
Chinese cabbage 1 cup 20 3
Collard greens 1 cup 50 5
Corn 1 ear 75 2
Eggplant 1 cup 30 3
Green beans 1 cup 45 4
Green peas 1 cup 140 8
Kale 1 cup 35 3
Leeks 1 cup 30 1
Mushrooms 1 cup 40 3
Mustard greens 1 cup 20 3
Onion 1 cup 105 4
Pumpkin 1 cup 50 3
Red cabbage 1 cup 30 3
Spinach 1 cup 40 4
Sweet potato 1 cup 200 4
Swiss chard 1 cup 20 2
SECTION FIVE: Week 2: Meal Plans; Snacking; Water
Cooked Vegetables
W E I G H T L O S S C H A L L E N G E M A N U A L 34
SECTION FIVE: Week 2: Meal Plans; Snacking; Water
FOOD ITEM ONE UNIT CALORIES FIBER (GRAMS)
Tomato juice 1 cup 40 1
Tomato sauce/puree 1 cup 100 5
Tomato soup, made with water 1 cup 85 0
Tomato vegetable juice 1 cup 45 2
Tomatoes 1 cup 70 3
Turnip greens 1 cup 30 5
Winter squash, baked 1 cup 70 7
Zucchini with skin 1 cup 30 3
Note: Calorie average is 56 calories per unit.
FOOD ITEM ONE UNIT CALORIES FIBER (GRAMS)
Cabbage 1 cup 20 2
Carrots 1 cup 50 4
Cucumber 1 cup 15 1
Endive 1 cup 10 2
Pepper, green, chopped 1 cup 30 2
Peppers, red, chopped 1 cup 30 2
Pepper, yellow, chopped 1 cup 30 2
Romaine lettuce 1 cup 10 1
Spinach 1 cup 10 1
Tomatoes, chopped 1 cup 40 2
Note: Calorie average is 25 calories per unit.
Cooked Vegetables (continued)
Raw Vegetables
W E I G H T L O S S C H A L L E N G E M A N U A L 35
SECTION FIVE: Week 2: Meal Plans; Snacking; Water
STARCH/GRAIN SERVING SIZE CALORIES FIBER (GRAMS) PROTEIN (GRAMS)
Beans (black, pinto, etc.) cup, cooked 115-140 5-7 7
Bread (whole grain preferred) 1 slice 80-100 3 3-5
English muffin muffin 80 1 2
Lentils cup, cooked 115 8 9
Rice (brown preferred) cup, cooked 110 2 3
Pasta (whole grain preferred) cup, cooked 85 2 3
Potato, baked medium 100
Rice cakes 2 large 70 1 1
Tortilla, corn 2 tortillas 120 4 2
Cereals
Bran flakes cup 100 3 5
Oatmeal, cooked 1 cup 130 4 6
Shredded wheat, bite size cup 115 3 4
Note: Calorie average is 100 calories per serving.
Starches and Grains
FOOD ITEM SERVING SIZE CALORIES FIBER (GRAMS) FAT (GRAMS)
Cheese, reduced fat 1 ounce 50-80 0 2-5
Cheese, Parmesan 3 tablespoons 80 0 5
Nuts ounce 80-100 0 6-11
Olive oil 1 teaspoon 40 0 4
Olives 10 large 50 0 7
Pine nuts, sesame seeds 1 tablespoon 50 1 4-7
Salad dressing, fat-free or low-fat 2 tablespoons 40-80 0 0-2
Note: Calorie average is 65 calories per serving.
Taste Enhancers
W E I G H T L O S S C H A L L E N G E M A N U A L 36
SECTION FIVE: Week 2: Meal Plans; Snacking; Water
FOOD ITEM SERVING SIZE CALORIES PROTEIN (GRAMS)
Cheese, mozzarella, low-fat 1 ounce (1 stick) 70 8
Cottage cheese, nonfat cup 70 14
Egg, hard boiled 1 80 4
Herbalife

Protein Bar Deluxe 1 bar 140 10

Herbalife

Peach Mango or
Wild Berry Beverage Mix 1 packet 70 15
Herbalife

Protein Drink Mix 2 tablespoons in water 110 15

Herbalife

Creamy Chicken Soup Mix 1 packet 70 15

Milk, nonfat or 1% 1 cup 90-110 9
Soup, tomato, made with nonfat milk 1 cup 120 6
Soy crisps 1 ounce (about 17 crisps) 110 7
Herbalife

Roasted Soy Nuts

with Cardia

* Salt 1 packet 110 11

Yogurt, nonfat, sugar-free 1 six-ounce carton 100 5
Note: Calorie average is 100 calories per serving.
*Cardia

is a registered trademark of Nutrition 21, Inc.

Protein Snacks
W E I G H T L O S S C H A L L E N G E M A N U A L 37
If you cut 500 calories a day from your typical intake, you will lose a pound in a weeks time. Look at some
of the examples below. The more you cut, the more you lose!
EXAMPLE 1: An Herbalife

Formula 1 shake for breakfast vs. A blueberry muffin and a

medium vanilla frappuccino
FOOD CALORIES FAT (GRAMS)
Muffin and medium frappuccino 930 33
Formula 1 shake with nonfat milk 180 1.5
You save: 750 calories and 31.5 grams of fat. If you typically have just a muffin and coffee every day for
breakfast, you could lose 1 pounds a week just by making this one swap!
EXAMPLE 2: Herbalife

Roasted Soy Nuts with Cardia

* Salt vs. Peanuts

FOOD CALORIES FAT (GRAMS)
cup of peanuts, dry roasted 630 52
1 packet Herbalife

Roasted Soy Nuts with Cardia

* Salt 130 5
You save: 500 calories and 47 grams of fat
EXAMPLE 3: Chicken breast vs. Red meat
FOOD CALORIES FAT (GRAMS)
6 oz. lean sirloin steak 660 29
3 oz. chicken breast 150 4
You save: 510 calories and 25 grams of fat
EXAMPLE 4: Roast beef sandwich with cheese and mayonnaise vs. Turkey sandwich
with vegetables and mustard
FOOD CALORIES FAT (GRAMS)
Roast beef sandwich + cheese, mayo 850 30
Turkey sandwich + vegetables, mustard 350 5
You save: 500 calories and 25 grams of fat
*Cardia

is a registered trademark of Nutrition 21, Inc.

SECTION FIVE: Week 2: Meal Plans; Snacking; Water
LOSE A POUND A WEEK
W E I G H T L O S S C H A L L E N G E M A N U A L 38
EXAMPLE 5: French fries vs. Steamed vegetables
FOOD CALORIES FAT (GRAMS)
35 French fries 560 28
1 cup zucchini + 1 tablespoon Parmesan cheese 60 2
You save: 500 calories and 26 grams of fat
EXAMPLE 6: Large restaurant Chinese chicken salad with fried noodles vs.
3 cups salad greens with 1 cup mixed fresh vegetables, 3 ounces grilled chicken
breast and 2 tablespoons light salad dressing
FOOD CALORIES FAT (GRAMS)
Chinese chicken salad Up to 1000 61
Greens/vegetables/chicken + light dressing 320 11
You save: up to 680 calories and 50 grams of fat each time you make this choice
SECTION FIVE: Week 2: Meal Plans; Snacking; Water
LOSE A POUND A WEEK (CONTINUED)
W E I G H T L O S S C H A L L E N G E M A N U A L 39
Snacking doesnt have to be an unhealthy habit. Its not unusual to get hungry between mealsparticularly
if you have a long stretch in between. The key is planning ahead to make sure you have some healthy
foods available, and ideally, you should combine some protein with a little carbohydrate to fill you up and
keep you going. A protein-enriched beverage, a piece of string cheese and a piece of fruit, or a small
carton of yogurt with a few low-fat crackers should do the trick.
HERE ARE SOME SNACK IDEASALL UNDER 100 CALORIES:
Nonfat latte made with nonfat milk or soy milk
Mini pita bread with a quarter of an avocado
Herbalife

Creamy Chicken Soup Mix

Herbalife

Peach Mango or Wild Berry Beverage Mix

Two rice cakes with one wedge light cheese
One 100-calorie pudding cup
cup nonfat cottage cheese with cup blueberries
1 ounce turkey jerky with one slice rye cracker
One individual carton light nonfat yogurt with 1 tablespoon raisins
Toasted whole-grain waffle with a sprinkle of cinnamon-sugar
One stick mozzarella cheese with one sesame breadstick
cup tomato soup made with nonfat milk
Three hard-cooked egg whites mashed with a little Dijon mustard and a sliced tomato
15 baby carrots with 2 tablespoons fat-free ranch dressing
12 ounces tomato juice
10 soy crisps with a small peach
One frozen fruit bar
1 cup whole strawberries with 1 tablespoon chocolate syrup
LOW-CALORIE SNACKS
SECTION FIVE: Week 2: Meal Plans; Snacking; Water
W E I G H T L O S S C H A L L E N G E M A N U A L 40
How much do you know about snacking habits? Snacking can be a healthy habit if you choose the right
items and eat the right balance of foods for snacks to keep your energy level up. Unfortunately, many times
we wait until we get the snack attack, and dont choose as wisely as we should. Here are some
questions to test how much you know about snacking.
1. What is Americas favorite snack food, and how much of it do we eat every year?
a. Pretzels, and we eat about 50 million pounds
b. Peanuts, and we eat about 25 million pounds
c. Cookies, and we eat about 700 million pounds
d. Potato chips, and we eat about 1.2 billion pounds
2. What does the shape of the original pretzel twist represent?
a. A childs playground game, similar to hopscotch
b. A mothers arms holding a baby
c. A persons arms crossed in prayer
d. The coat of arms of the Hapsburg family in Germany, for whom the pretzel was invented
3. You are really craving something sweet. You run into the local food mart and find an
array of pre-packaged goodies. Which of the following would have the fewest calories?
a. A package of two frosted cupcakes
b. A package of two crme-filled spongecakes
c. A single-serve apple pie
d. A single-serve pack of four powdered-sugar donuts
4. Popcorn can be a healthy snack, but you need to choose carefully. Which of the
following popcorns have the MOST calories per cup?
a. Cheese flavored
b. Kettle-corn flavored
c. Cinnamon-butter flavored
d. Extra-butter flavored
5. Rice cakes can be the start of a healthy snack. The plain ones have only about
35 calories. To keep calories down, which of the following would be the best topping
for your rice cake?
a. 1 tablespoon of cream cheese
b. 2 tablespoon of ricotta cheese and a sprinkle of cinnamon sugar
c. 1 tablespoon of strawberry jam
d. 1 tablespoon of peanut butter
SECTION FIVE: Week 2: Meal Plans; Snacking; Water
QUIZ: KNOW YOUR SNACKS
W E I G H T L O S S C H A L L E N G E M A N U A L 41
6. You are craving something smooth and creamy. Which of the following choices has
the fewest calories?
a. A single-serve rice pudding
b. A single-serve chocolate pudding
c. One 6-ounce carton fruit-on-the-bottom yogurt
d. Half a banana with a tablespoon of chocolate syrup
7. Youre rummaging around the house for something to eat. You have the following
available to you, and you cant decide which would do the least damage to your diet,
calorie-wise. Which one should you choose?
a. Four fig bars
b. Three graham-cracker sheets
c. 50 pistachio nuts
d. 2 ounces of beef jerky
8. You have several leftovers in your refrigerator that look tempting for a snack.
Which of the following will use up the fewest calories from your calorie budget?
a. A piece of lasagna, about 3 inches square
b. Two fried-chicken drumsticks
c. 1 cup of homemade macaroni and cheese
d. 1 cup of shrimp fried rice
9. Sometimes when we think were hungry, were really just thirsty. If you think
something to drink might help quench your thirst and your hunger pangs, which would
be the best choice?
a. 12 ounces of lemonade
b. 12 ounces of cranberry juice
c. 12 ounces of grapefruit juice
d. 12 ounces of canned mango nectar
10. After an afternoon of shopping and with more to buy, you need a little something to
get you through the afternoon. Whats the best choice from the mall?
a. One large soft pretzel
b. One medium-sized fruit smoothie
c. 1 cup of low-fat frozen yogurt
d. A cup of chicken noodle soup from the deli
SECTION FIVE: Week 2: Meal Plans; Snacking; Water
W E I G H T L O S S C H A L L E N G E M A N U A L 42
1. What is Americas favorite snack food, and how much of it do we eat every year?
a. Pretzels, and we eat about 50 million pounds
b. Peanuts, and we eat about 25 million pounds
c. Cookies, and we eat about 700 million pounds
d. Potato chips, and we eat about 1.2 billion pounds
2. What does the shape of the original pretzel twist represent?
a. A childs playground game, similar to hopscotch
b. A mothers arms holding a baby
c. A persons arms crossed in prayer
d. The coat of arms of the Hapsburg family in Germany, for whom the pretzel was invented
3. You are really craving something sweet. You run into the local food mart and find an
array of pre-packaged goodies. Which of the following would have the fewest calories?
a. A package of two frosted cupcakes
b. A package of two crme-filled spongecakes
c. A single-serve apple pie
d. A single-serve pack of four powdered-sugar donuts
The donuts have 238 calories; the spongecakes have 300, the pie has 480 and the cupcakes have 360.
4. Popcorn can be a healthy snack, but you need to choose carefully. Which of the
following popcorns have the MOST calories per cup?
a. Cheese flavored
b. Kettle-corn flavored
c. Cinnamon-butter flavored
d. Extra-butter flavored
Cheese-flavored popcorn averages a whopping 58 calories a cup. Cinnamon-butter flavored comes in
next, at 50 calories. Kettle-corn and extra-butter flavored are both about 35 calories a cup. Natural style
and air-popped popcorn have the fewest caloriesabout 30 calories per cup.
5. Rice cakes can be the start of a healthy snack. The plain ones have only about
35 calories. To keep calories down, which of the following would be the best topping
for your rice cake?
a. 1 tablespoon of cream cheese
b. 2 tablespoon of ricotta cheese and a sprinkle of cinnamon sugar
c. 1 tablespoon of strawberry jam
d. 1 tablespoon of peanut butter
SECTION FIVE: Week 2: Meal Plans; Snacking; Water
ANSWER KEY: KNOW YOUR SNACKS
W E I G H T L O S S C H A L L E N G E M A N U A L 43
Regular cream cheese has about 50 calories a tablespoon, as does the strawberry jam. A tablespoon of
peanut butter has 95 calories. The ricotta cheese is a calorie-bargain, with 2 tablespoons having only
about 25 calories. Spread some on a rice cake with a little cinnamon sugar for a tasty treat.
6. You are craving something smooth and creamy. Which of the following choices has
the fewest calories?
a. A single-serve rice pudding
b. A single-serve chocolate pudding
c. One 6-ounce carton fruit-on-the-bottom yogurt
d. Half a banana with a tablespoon of chocolate syrup
Some yogurts are healthy, and if this had been a light version, it would have been the best choice. But
low-fat yogurts with fruit on the bottom can have 150 or more calories per individual carton. Rice pudding
and chocolate puddings have about 130 to 140 calories per serving, depending on the brand. But a half
of banana has only about 45 calories, and the syrup add about 50under 100 calories for a delicious treat
(even better if the banana is frozen).
7. Youre rummaging around the house for something to eat. You have the following
available to you, and you cant decide which would do the least damage to your diet,
calorie-wise. Which one should you choose?
a. Four fig bars
b. Three graham-cracker sheets
c. 50 pistachio nuts
d. 2 ounces of beef jerky
The pistachio nuts have about 160 calories; the fig bars add up to 220 calories, the graham crackers
would have about 180 calories, and the beef jerky is about 230 calories. If you get the pistachio nuts in
the shell, thats even betterit takes time to crack each one open, and it will slow down the rate at which
you eat.
8. You have several leftovers in your refrigerator that look tempting for a snack.
Which of the following will use up the fewest calories from your calorie budget?
a. A piece of lasagna, about 3 inches square
b. Two fried-chicken drumsticks
c. 1 cup of homemade macaroni and cheese
d. 1 cup of shrimp fried rice
Believe it or not, the two fried-chicken drumsticks, even though they are fried, have the fewest calories
about 250 for the two drumsticks. If you take off the breaded coating, you still get the flavor of the chicken
and can save yourself about 75 more calories. All the other selections have between 400 to 500 calories
eachway too much for most people as just a snack.
SECTION FIVE: Week 2: Meal Plans; Snacking; Water
W E I G H T L O S S C H A L L E N G E M A N U A L 44
9. Sometimes when we think were hungry, were really just thirsty. If you think
something to drink might help quench your thirst and your hunger pangs, which would
be the best choice?
a. 12 ounces of lemonade
b. 12 ounces of cranberry juice
c. 12 ounces of grapefruit juice
d. 12 ounces of canned mango necta
Of the four choices, grapefruit juice has the fewest calories per ounce. Twelve ounces of grapefruit juice
has about 150 calories; all the others have about 200 calories in a 12 oz. serving because they all have
added sugar. Better yet, when you are thirsty, try mineral water with just a few tablespoons of juice. Its
refreshing and tasty, but you will minimize calories considerably.
10. After an afternoon of shopping and with more to buy, you need a little something to
get you through the afternoon. Whats the best choice from the mall?
a. One large soft pretzel
b. One medium-sized fruit smoothie
c. 1 cup of low-fat frozen yogurt
d. A cup of chicken noodle soup from the deli
The chicken noodle soup is the clear winner here, at only 175 calories for a cup. The large pretzels from
the mall can be as much as 400 calories each; a cup of frozen low-fat yogurt will cost you about
280 calories; and the medium smoothiewhich has fruit and frozen yogurt and added sugarcould be
400 calories or more.
SECTION FIVE: Week 2: Meal Plans; Snacking; Water
ANSWER KEY: KNOW YOUR SNACKS(CONTINUED)
W E I G H T L O S S C H A L L E N G E M A N U A L 45
Drinking plenty of water is an important part of maintaining a healthy weight and a nutritious diet.
Water plays an essential role in helping your body process nutrients, maintain normal circulation and
keep the proper balance of fluids.
REPLACE WHAT YOU LOSE
After each 30-minute workout, drink two 8 oz. glasses of water to replenish your fluids. If you find you
become thirsty while working out, consider using a sports bottle to help you stay hydrated while you
exercise.
Because of their calorie content, soft drinks and fruit juices are not good choices for replacing lost fluids
if you are trying to lose weight or manage your weight. You might try adding just a splash of fruit juice or
a slice of lemon or lime to a glass of water if you dont like the taste of plain water.
HOW MUCH WATER IS ENOUGH?
As a general guideline, try to drink six to eight 8 oz. glasses of water a day. If you exercise, you will probably
need to drink more to replenish the water lost through sweating.
You can usually trust your sense of thirst to let you know when you need to drink. Your sense of thirst,
combined with simply paying attention to how many glasses of water youve had in a day, can help you
to keep your body hydrated.
WHEN WATER ISNT ENOUGH
The next time youre thirsty, it could be smart to think before you drink. While you are what you eat, the
phrase is more accurately you are what you drink. Our bodies are about 60 percent water, and while
watery foods can help meet our needs, most of our daily water needs are met from the fluids we drink.
Aside from plain water, consumers are faced with a dizzying array of juices, juice drinks, vitamin-fortified
waters, sports drinks, energy drinks and teasmaking it difficult to choose the best beverage to help
meet fluid needs.
For the average person who exercises moderately, plain water is a perfectly good choice. But many people
prefer drinks with a little flavor, and tastier fluids may encourage consumption. And as exercise duration
and intensity increase, its important to not only replace fluid losses, but to replace body saltssuch as
sodium and potassiumthat are lost with sweating.
WATER WORKS
SECTION FIVE: Week 2: Meal Plans; Snacking; Water
W E I G H T L O S S C H A L L E N G E M A N U A L 46
LOOK BEFORE YOU DRINK
When evaluating beverages, a good place to start is by reading the nutrition facts label. For instance,
sodas or fruit drinks are often high in calories and sugar, and low on nutrients. Not only can these empty
calories pile on the pounds, the high-sugar concentration in sodas and fruit drinks can actually slow
down the rate at which the body absorbs fluid. If you see high-fructose corn syrup at the top of the
ingredient list, you may want to pass. Sugars other than fructose, in lower concentrations, are much
better absorbed.
Some energy drinks have a combination of caffeine and sugar, designed to give you a quick spike in
energy. But if you arent used to consuming caffeinated drinks, these could make you jittery or upset
your stomach.
So what should you look for? Its a good idea to check labels for electrolytes, such as sodium and
potassium, which are salts that your body loses when you perspire. In addition to replacing losses,
electrolytes can also add some flavor, which will encourage you to drink more. Also, look for drinks with
less than 100 calories per 8 oz. serving. Higher calories means a higher sugar concentration; you also
dont want to drink back the calories you just burned on the treadmill.
While too much sugar can be a problem, a little bit of carbohydrate in beverages can help to maintain blood
sugar while you are exercising. Also, a mixture of several forms of carbohydrate in the drink helps to get
carbohydrate into working muscle better than just one carbohydrate source.
A drink such as one made with Herbalifes H
3
O

Fitness Drink mix could be a good choice because it

contains the right amount of readily absorbed carbohydrates, no caffeine, and the essential electrolytes
people lose when they perspire. It comes in a powder that mixes easily with water, and is available
either in a canister or in convenient single-serve stick packs that can be thrown in a bag or pocket
and mixed in any water bottle.
SECTION FIVE: Week 2: Meal Plans; Snacking; Water
WATER WORKS(CONTINUED)
W E I G H T L O S S C H A L L E N G E M A N U A L 47
STAYING HYDRATED
You may become dehydrated before you are actually thirsty. This is one reason that athletes learn to drink
on schedule. Two cups of fluid a couple of hours before you start exercising should be followed with
another cup or so 10 to 20 minutes before you start. A few ounces every 15 minutes or so when you are
working out can help prevent excessive fluid losses. One way to monitor your hydration is to note the
color of your urine. People who are optimally hydrated should urinate every one to two hours, says Luigi
Gratton, M.D., M.P.H., clinical physician at the University of California at Los Angeles (UCLA)*. And your
urine should be pale yellow or clear, says Gratton. Darker color usually means more concentrated urine,
an indication that you should increase your fluid intake.
Watch for other signs and symptoms of dehydration during exercise, such as muscle cramping, or feeling
light-headed or faint. Even if youre only a weekend warrior, adequate fluids are important for a healthy,
well-functioning body. If you think you drink less than you should, a flavorful beverage designed to help
you hydrate might be just the thing to help meet your fluid needs.
* Titles are for identification purposes only. The University of California does not review, approve or endorse Herbalife

products.
W E I G H T L O S S C H A L L E N G E M A N U A L 48
Put your metabolism to work for you. Nows the perfect time to incorporate some metabolic-revving tips
into your daily regimen and avoid gaining weight.
REV UP YOUR BODYS ENGINE
We eat food for fuel. When we burn it for energy to run our bodies, the process creates heat. Nutritional
supplements can assist the bodys engine to burn fuel efficiently, helping our metabolism stay revved and
functioning well.
DAILY REGIMEN TIPS
Keep your metabolism revved with these tips:
Engage in 30 minutes of activity every day to help minimize weight gain and to raise metabolic rate.
Tone your muscles by weight training three days a week.
Start smalltry walking with one- to two-pound weights.
Do not eat fewer than 1,200 calories a day. Eating too little may slow your metabolism.
Never skip breakfast. It may slow down your metabolism.
Nutritional supplements, such as Herbalifes Total Control

and Herbal Tea Concentrate, can help

boost metabolism.*
Have a supply of protein-powered healthy snacks on hand as an alternative to carb-loaded junk food.
REV UP YOUR METABOLISM
SECTION FIVE: Week 3: Metabolism
*These statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure or prevent any disease.
W E I G H T L O S S C H A L L E N G E M A N U A L 49
We hear a lot about metabolismand often blame our slow metabolism for our inability to keep our
weight under control. But what is metabolism, exactly? And is there anything we can do to change our
metabolic rate?
Metabolism basically refers to all the chemical processes that take place in the body in order to sustain
lifeallowing you to breathe, pump blood, keep your brain functioning and extract energy from your food.
When you hear the term metabolic ratemore accurately called basal (or resting) metabolic ratethat refers
to the number of calories your body at rest uses each day, just to keep all your vital organs functioning.
You burn additional calories through your daily activities and formal exercise, but by far, the majority of the
calories that you burn each day are your basal calories.
The number of calories that you burn every day is directly related to your body composition. Think of your
body as divided into two compartments. In one compartment is all the body fat; in the other compartment
is everything that isnt fat (e.g., bone, fluid, tissue, muscle)thats the fat-free compartment. The size of
your fat-free compartment determines your metabolic rate, with every pound of fat-free mass burning
about 14 calories per day.
If you weigh 150 pounds and 50 pounds of you is fat and 100 pounds is fat-free, then you would burn
about 1,400 calories per day at rest. If you dont get much activity, you wont burn much more than this
throughout the day. But if you weigh 150 pounds and 25 pounds of you is fat, and 125 pounds of you is
fat free, then you burn 1,750 calories per day at rest. And if you get some regular exercise and burn a few
hundred calories more per day, your total calorie burn for the day might be 2,000 calories!
Since the fat-free compartment contains muscle tissue, one of the best things you can do to boost your
metabolic rate is to strength-train to increase your muscle mass. If you build up 10 pounds of lean body
mass, thats another 140 extra calories that you burn per daynot to mention the calories that you burn
through exercise.
SECTION FIVE: Week 3: Metabolism
METABOLISM: TRUTHS AND MYTHS
By Susan Bowerman, M.S., R.D., C.S.S.D.
W E I G H T L O S S C H A L L E N G E M A N U A L 50
Here are a few truths and myths about metabolism:
MYTH: AGING SLOWS YOUR METABOLISM.
Truth: People do tend to put on weight as they get older, but it isnt inevitable. People have a tendency
to exercise less, or less vigorously, as they ageand that means fewer calories burned per day. As activity
levels and intensity go down, loss of muscle mass can occur. This then shrinks the bodys fat-free
compartment and leads to a lower metabolic rate. Cardiovascular exercise will burn calories, and
resistance training to preserve or build up muscle are great defenses against age-related weight gain.
MYTH: YOURE STUCK WITH THE METABOLISM YOU HAVE, AND YOU CANT CHANGE IT.
Truth: We all seem to know people who can eat whatever they want and never gain weight or those who
just look at food and put on 10 pounds. But lifestyle plays a big part in determining the calories you burn
per day. While it may appear that there are people who eat all the time and never seem to gain, chances
are they make healthy, relatively low-calorie selections naturally. And many of these people burn more
calories through what is called Non-Exercise Activity Thermogenesis (NEAT)basically, they move around
a lot during the day. They might fidget more, get up from their desks frequently during the day to stretch,
or walk down the hall to talk to a colleague instead of emailing. Next time youre in a public placesay a
coffeehousebecome an observer. You may notice that heavier people sit very still and hardly move. Leaner
people may use more hand gestures, or wiggle a foot or a crossed leg. The point is, build more muscle
and then use it by moving around more throughout the day.
MYTH: EATING A GRAPEFRUIT WITH MY MEAL WILL SPEED UP MY METABOLISM.
Truth: Theres nothing special about grapefruit that will speed up your metabolism. Sometimes its
recommended that you should eat half a grapefruit with each meal for this purpose. But the reason this
may work is not because of anything magical about grapefruit. Its simply a watery, low-calorie food that
takes up space in the stomach that might normally be taken up by higher-calorie foods. It may help weight
loss, but it doesnt have any effect on your metabolism.
MYTH: IF I CUT CALORIES, MY METABOLIC RATE WILL SLOW DOWN, SO WHATS THE
POINT OF EXERCISING?
Truth: It is true that your metabolic rate can slow a bit when you cut calories. After all, your bodys natural
inclination will be to try to conserve calories as best it can. But these decreases are relatively small, and
if people become more active as they lose weight, this can offset these small changes. By dieting and
exercising, you can help to preserve the rate at which your body burns calories.
SECTION FIVE: Week 3: Metabolism
METABOLISM: TRUTHS AND MYTHS (CONTINUED)
W E I G H T L O S S C H A L L E N G E M A N U A L 51
Your muscle mass works like a furnace, burning calories and stored fat for energy. The more muscle you
have, the higher your metabolism, the faster you burn calories. Eating plenty of protein daily is essential
to maintaining your muscle mass for good health, energy and effective weight management.
SECTION FIVE: Week 3: Metabolism
POWER YOUR METABOLISM
WITH PROTEIN
3+ hours
30-60 minutes
2-3 hours
Lasting
10 minutes
Short
Lean Protein + Complex Carbohydrates:
Meal-replacement shakes, balanced
meals and balanced snacks
Lean Protein: chicken, fish, lean beef,
egg whites and soy products
Complex Carbohydrates: fruits,
vegetables and whole grains (whole
oatmeal, brown rice, whole-wheat pasta
and whole-wheat bread)
Refined Sugar/Simple Carbohydrates:
Rice and pasta, fruit juice
and white potatoes
Time
H
u
n
g
e
r
C
o
n
t
r
o
l
Energy Levels, Blood Sugar Levels and Hunger Control
W E I G H T L O S S C H A L L E N G E M A N U A L 52
PANTRY
Beans
Dried beans such as black, pinto,
garbanzo, cannelini, white beans for soups
and spreads
Grains
Barley
Brown rice, wild rice, brown basmati rice
Whole-grain couscous
Millet
Quinoa
Buckwheat
Yellow cornmeal
Whole-grain pasta
Whole-grain breads, English muffins, bagels
Corn tortillas
Broth
Low-sodium chicken or vegetable broth;
some stores have other varieties such as
mushroom broth.
Canned Foods
Tomatoes
Pumpkin
Hominy
Beans
Artichoke hearts
Roasted peppers
Applesauce to replace fats in baked goods
Canned or pouch pack light tuna in water,
salmon, clams, shrimp, crab, chicken
breast
Protein Powder
Herbalife

Formula 1 Shake Mix

Cereals
High-protein cold cereals
Rolled oats
Multigrain hot cereals
Crackers
Low-fat, whole-grain crackers
Dried Foods
Sun-dried tomatoes
Dried mushrooms
Baking
Whole wheat, whole-wheat pastry,
white whole-wheat flours
Dark cocoa powder
Evaporated nonfat milk
Cornstarch for thickening
Snacks
Herbalife

Protein Bar Deluxe

Herbalife

Protein Drink Mix

Herbalife

Roasted Soy Nuts

GOOD HEALTH ON HAND
SECTION FIVE: Week 4: Carbohydrates; Shopping and Cooking; Cellular Nutrition
The key to getting healthy meals on the table quickly is having a well-stocked pantry, refrigerator and
freezer with the basic items that you will use frequently. Here are some suggestions for stocking up. You
dont need to have all of these on hand, but these lists may encourage you to try new foods to add variety
to your diet.
W E I G H T L O S S C H A L L E N G E M A N U A L 53
Tea
Green tea
White tea
Oolong
Black tea
Rooibos
Herbal blends
REFRIGERATOR AND FREEZER
Nuts
Pecans
Walnuts
Pine nuts
Almonds and other tree nuts stored in the
freezer
Fruit
Frozen fruit loose-pack and unsweetened,
frozen fruits are great for protein shakes.
Also, you can thaw them quickly in the
microwave and mix with yogurt or cottage
cheese for a quick breakfast.
Frozen berries
Apples
Cherries
Mango
Pineapple
Peaches
Frozen VegetablesAll kinds, but particularly
the following, which are loose-pack and
great for soups, stir-fry dishes and pasta:
Spinach
Green beans
Sliced peppers
Mixed stir-fry vegetables
Edamame (soybeans)
Broccoli and cauliflower
Fish
Loose-pack frozen shrimp and scallops
Vegetarian Foods
Veggie burgers and soy ground round
Dairy Products
Nonfat milk or soy milk
Eggs or egg whites
Nonfat cottage cheese
Nonfat yogurt
Low-fat string cheese
Low-fat Parmesan cheese
Nonfat ricotta cheese
Grains
Whole-grain waffles
Whole-grain breads
Corn tortillas
SEASONINGS AND CONDIMENTS
Vinegars
Balsamic
Rice
Apple cider
Fig
Oils
Olive oil (pan-spray form also)
Sesame oil
Walnut oil
Avocado oil
Spices and Herbs
Allspice
Ginger
Cinnamon
Nutmeg
Cloves
SECTION FIVE: Week 4: Carbohydrates; Shopping and Cooking; Cellular Nutrition
W E I G H T L O S S C H A L L E N G E M A N U A L 54
SECTION FIVE: Week 4: Carbohydrates; Shopping and Cooking; Cellular Nutrition
Spices and Herbs (continued)
Coriander
Turmeric
Cardamom
White pepper
Black pepper
Red pepper flakes
Cumin
Oregano
Basil
Rosemary
Thyme
Sage
Dill
Curry powder
Garlic powder
Onion powder
Chili powder (regular and chipotle)
Dry mustard
Wasabi
Other Seasonings
Dijon mustard
Tabasco
Light soy sauce
Rice wine (mirin)
Ketchup
Miso paste
Oyster sauce
Thai fish sauce
Chili-garlic sauce
Salsa
Extracts
All-natural vanilla, maple, almond, orange,
lemon, mint
Fresh Fruits and Vegetables
Try to purchase your fruits and vegetables locally
and seasonally. For convenience, you can use
precut carrots; prewashed salad greens and
other vegetables; preshredded cabbage;
chopped onions and garlic; and fresh-cut fruit.
GOOD HEALTH ON HAND (CONTINUED)
W E I G H T L O S S C H A L L E N G E M A N U A L 55
YOUR WEEKLY CHALLENGE
There are two challenges this week. This first challenge is to try a new fruit or vegetable each week. Most
of us eat the same foods day after day, and do our shopping almost mindlesslybuying the same things
every week. If you like spinach, try another leafy green like kale, Swiss chard or turnip greens. If you eat
oranges or apples, try deep-red blood oranges or a new apple variety. Instead of the usual white potato,
try a sweet potato for a change. Fruits and vegetables each have their own unique health benefits, and a
wider variety of fruits and vegetables is a great way to make improvements in the nutritional value of your
diet.
The second challenge this week is to take a favorite recipe and lighten it up. Look at the table of
ingredient substitutions below and see how they might work with your favorite recipe. Also look at the tips
for cutting down on fat and calories during preparation. You might be surprised to find that you like the
lighter version better.
INGREDIENT SUBSTITUTIONS FOR RECIPES
SECTION FIVE: Week 4: Carbohydrates; Shopping and Cooking; Cellular Nutrition
LIGHTEN UP YOUR MEALS
IF THE RECIPE CALLS FOR: USE THIS INSTEAD: COMMENTS:
Ground beef
Ground turkey or chicken, or soy
ground round
Spray pan with pan spray before browning; drain any fat from pan after
browning. Soy ground round is already cooked.
Butter or margarine
for baking
Applesauce; baby food prunes
or carrots
You will need to experiment, but you can replace or more
of the fat in the recipe and get a nutritional boost.
Butter to saut vegetables
Pan spray; broth, wine,
vegetable juice
Spray pan with pan spray; saut in wine, broth or vegetable juice. Cover
pan to sweat vegetables.
Cheese Reduced-fat cheese
Use reduced-fat cheese, and reduce the total amount in the
recipe if possible.
Cream (not for whipping)
Evaporated nonfat milk;
fat-free half-and-half
Evaporated nonfat milk can be used in recipes and in coffee.
Eggs in baking Egg whites or egg substitutes
Egg substitutes are 99% egg white; you can also use
two egg whites to replace one whole egg in baking.
Mayonnaise Nonfat mayonnaise
Nuts Use less Reduce amount by half, and toast first to enhance flavor.
Pie crust Graham-cracker crust
Traditional pie crust is very high in fat and saturated fat;
graham crackers are whole grain.
Sour cream, cream cheese,
cottage cheese
Use nonfat versions; plain nonfat
yogurt can replace sour cream
Try whirling cottage cheese in the blender with a little lemon juice;
it makes a smooth, creamy sour cream substitute.
W E I G H T L O S S C H A L L E N G E M A N U A L 56
Use pan sprays regularly. Spray the pan when it is cold, then place over the flame. You can reduce
fat considerably by taking this first step. Once the pan is hot, you can add a small amount of healthy
olive oil for flavor.
Replace refined starches with whole grain: Try brown rice, whole-wheat pasta, whole-wheat bread
and crackers, whole-wheat cous-cous, and oatmeal instead of cream of wheat. You can buy quick-
cooking brown rice that can be ready in 15 minutes.
Add diced vegetables to soups, chili, meat loaf, casseroles, tuna or chicken salad and pasta sauce
to reduce overall calories and boost nutrition.
Season steamed vegetables with lemon, vinegar, herbs, garlic, onion and spices rather than relying
on butter or sauces.
Add fruits to salad for a change. Try fresh orange or tangerine sections, apples or kiwi. Use deep-
green leafy vegetables, instead of iceberg lettuce, for more nutrition.
Frozen vegetables and fruits are just as nutritious and fresh, may be less expensive, and allow you
to eat foods that might not be in season any time of the year. For example, loose-leaf frozen spinach
or chopped vegetables can easily be added to soups and stews.
Take advantage of the healthy convenience items such as prewashed salad greens, precut fruit and
baby carrots. They may cost more, but if you keep buying fruits and vegetables and throwing them
away because you dont take time to prepare them, it may be less expensive in the long run. If your
market has a salad bar, you can buy prewashed, precut vegetables like broccoli, mushrooms,
cauliflower and carrots, which you can take home and steam or stir-fry.
Visit a local farmers market. The produce is usually much fresher than what you find in the
supermarkets, which means vegetables wont wilt as quickly and the foods retain their nutritional
value. You can find new varieties of fruits and vegetables to try, and you will be eating foods that
are in season.
TASTEFUL TIPS
SECTION FIVE: Week 4: Carbohydrates; Shopping and Cooking; Cellular Nutrition
W E I G H T L O S S C H A L L E N G E M A N U A L 57
You can thicken soups without added butter, flour or cream. Place some of the broth and
vegetables in the blender and then stir back into the soup. Or, make your own cream soups by
cooking vegetables with broth, onions, garlic and seasoningthen puree it all in the blender with a
little evaporated nonfat milk or soft tofu for a delicious creamy soup.
Try different mustards and vinegars for seasoning salads and vegetables without fat.
Double the recipe for dishes that freeze well, such as soups, stews, and casseroles. That way,
when youre tired and dont want to cook, you can pull something healthy from the freezer rather
than pulling into the drive-through.
Youve heard it many times, but dont shop when you are hungry. Its too tempting to pick up the
wrong foods. Make a list and stick to it, for the most part, but be flexible.
Supermarkets are carefully laid out to tempt youso dont get tempted by the candy at the checkout.
Also, studies showthat people who buy large containers of foods tend to serve themselves more from
those containers, so try to keep portion sizes consistent if you buy economy-sized packages.
SECTION FIVE: Week 4: Carbohydrates; Shopping and Cooking; Cellular Nutrition
W E I G H T L O S S C H A L L E N G E M A N U A L 58
Heres an example of how you can give your recipes a makeover for healthier results. Make sure to
experiment with your recipes at home.
This Shrimp Rice Casserole is real comfort food, and with a tossed salad and fruit for dessert, it makes a
great dinner. But as with many one-dish meals, the original is loaded with fatitems such as butter, cheese
and condensed soups. The original recipe called for cup of butter, a can of cream of mushroom soup,
and 2 cups (8 ounces) of shredded cheddar cheese.
The strategies for improving the nutritional value of the dish included reducing the cheese by half, reducing
the fat from 8 tablespoons down to 2 (and replacing the butter with heart-healthy olive oil), and making a
simple mushroom sauce to replace the canned soup which is loaded with fat and sodium. An additional
nutritional boost was made by substituting brown rice for white. You could also add some cooked broccoli
florets to this dish for a true one-dish meal.
OLD VERSION (6 SERVINGS)
1 large green pepper, chopped
1 medium onion, chopped
cup butter or margarine
1 pound uncooked medium shrimp, peeled
and deveined
tablespoon salt
tablespoon cayenne pepper
3 cups cooked long-grain rice
1 can (10 ounces) condensed cream of
mushroom soup
2 cups (8 ounces) shredded cheddar cheese
Nutrition Facts per Serving:
Calories: 642
Fat: 42 grams
Protein: 33 grams
Fiber: 2 grams
MAKEOVER VERSION
1 pound uncooked medium shrimp, peeled
and deveined
2 tablespoons olive oil, divided
12 ounces fresh mushrooms, sliced
1 large green pepper, chopped
1 medium onion, chopped
3 tablespoons all-purpose flour
3
/4 tablespoon salt
1
/8 tablespoon cayenne pepper
1
1
/3 cup fat-free milk
3 cups cooked brown rice
1 cup (4 ounces) shredded reduced-fat
cheddar cheese
Nutrition Facts per Serving:
Calories: 320 (cut in half)
Fat: 10 grams (cut by 75%)
Protein: 24 grams (a bit less because cheese was
reduced, but still plenty for a serving)
Fiber: 4 grams (doubled)
SECTION FIVE: Week 4: Carbohydrates; Shopping and Cooking; Cellular Nutrition
RECIPE REDO
W E I G H T L O S S C H A L L E N G E M A N U A L 59
Directions:
Preheat the oven to 325 degrees. Coat a 1 quart
baking dish with nonstick cooking spray and
set aside.
In a large nonstick skillet over medium-high heat,
saut shrimp in 1 tablespoon olive oil for 2 to 3
minutes or until shrimp turn pink. Remove and set
aside. In the same skillet, saut the mushrooms,
green pepper and onion in the remaining olive oil
until tender. Stir in the flour, salt and cayenne
pepper, and cook for a minute or so to remove the
raw taste of the flour. Gradually add the milk, and
stir until blended. Bring to a boil, cook and stir for
2 minutes, or until thickened. Add the rice, cup
cheese and shrimp, and stir until combined. Pour
into the baking dish and bake for 30 to 35 minutes,
or until heated through. Sprinkle with remaining
cheese; cover and let stand for 5 minutes, until
cheese is melted.
SECTION FIVE: Week 4: Carbohydrates; Shopping and Cooking; Cellular Nutrition
W E I G H T L O S S C H A L L E N G E M A N U A L 60
PUMPKIN-BANANA SMOOTHIE
2 tablespoons French Vanilla Formula 1
Shake Mix
2 tablespoons Herbalife

Personalized
Protein Powder
1 cup nonfat milk or plain soy milk
cup canned pumpkin (not pumpkin pie mix)
medium banana
Few drops vanilla extract
Scant
1
/8 teaspoon pumpkin pie spice
4 ice cubes
Place all ingredients in the blender, and blend
thoroughly until the ice cubes are completely
crushed.
CHOCOLATE-RASPBERRY SHAKE
2 tablespoons Dutch Chocolate Formula 1
Shake Mix
2 tablespoons Herbalife

Personalized
Protein Powder
1 cup nonfat milk or plain soy milk
1 cup frozen raspberries
1
/8 teaspoon orange extract
4 ice cubes
Place all ingredients in the blender, and blend
thoroughly until the ice cubes are completely
crushed.
STRAWBERRY-KIWI SHAKE
2 tablespoons French Vanilla Formula 1
Shake Mix
2 tablespoons Herbalife

Personalized
Protein Powder
1 cup nonfat milk or plain soy milk
cup frozen whole strawberries
1 very ripe kiwi, peeled
1
/8 teaspoon lemon extract
4 ice cubes
Place all ingredients in the blender, and blend
thoroughly until the ice cubes are completely
crushed.
CHAI TEA LATTE SMOOTHIE
2 tablespoons French Vanilla Formula 1
Shake Mix
2 tablespoons Herbalife

Personalized
Protein Powder
1 cup nonfat milk or plain soy milk
medium banana
3 tablespoons unsweetened liquid iced tea
concentrate
Scant
1
/8 teaspoon cinnamon
A few dashes each of: ginger, clove,
black pepper
4-5 ice cubes
Place all ingredients in the blender, and blend
thoroughly until the ice cubes are completely
crushed.
BANANA BREAD SHAKE
2 tablespoons French Vanilla Formula 1
Shake Mix
2 tablespoons Herbalife

Personalized
Protein Powder
1 cup nonfat milk or plain soy milk
very ripe banana
1
/8 tablespoon black walnut flavoring
Few drops vanilla extract
A dash cinnamon
4 ice cubes
Place all ingredients in the blender, and blend
thoroughly until the ice cubes are completely
crushed.
SECTION FIVE: Week 4: Carbohydrates; Shopping and Cooking; Cellular Nutrition
PROTEIN-POWERED SHAKE RECIPES
WITH HERBALIFE

FORMULA 1
W E I G H T L O S S C H A L L E N G E M A N U A L 61
PINEAPPLE-ORANGE-COCONUT SHAKE
2 tablespoons French Vanilla Formula 1
Shake Mix
2 tablespoons Herbalife

Personalized
Protein Powder
1 cup nonfat milk or plain soy milk
1 cup frozen pineapple chunks
1
/8 tablespoon coconut extract
tablespoon orange extract
4 ice cubes
Place all ingredients in the blender, and blend
thoroughly until the ice cubes are completely crushed.
VERY BERRY SHAKE
2 tablespoons French Vanilla Formula 1
Shake Mix
2 tablespoons Herbalife

Personalized
Protein Powder
1
/3 cup nonfat dry milk powder
1 cup low-calorie cranberry juice
1 cup frozen mixed berries
Few drops vanilla extract
4 ice cubes
Place all ingredients in the blender, and blend
thoroughly until the ice cubes are completely
crushed.
ORANGE MANGO SHAKE
2 tablespoons French Vanilla Formula 1
Shake Mix
2 tablespoons Herbalife

Personalized
Protein Powder
1 cup nonfat milk or plain soy milk
cup frozen mango chunks
cup canned mandarin oranges, drained
4 ice cubes
Place all ingredients in the blender, and blend
thoroughly until the ice cubes are completely
crushed.
CHOCOLATE STRAWBERRY SHAKE
2 tablespoons Dutch Chocolate Formula 1
Shake Mix
2 tablespoons Herbalife

Personalized
Protein Powder
1 cup nonfat milk or plain soy milk
1 cup frozen strawberries
Few drops vanilla extract
4 ice cubes
Place all ingredients in the blender, and blend
thoroughly until the ice cubes are completely
crushed.
ORANGE JULIUS SHAKE
2 tablespoons French Vanilla Formula 1
Shake Mix
2 tablespoons Herbalife

Personalized
Protein Powder
1 cup nonfat milk or plain soy milk
3 tablespoons frozen orange juice concentrate
tablespoon vanilla extract
4 ice cubes
Place all ingredients in the blender, and blend
thoroughly until the ice cubes are completely
crushed.
SECTION FIVE: Week 4: Carbohydrates; Shopping and Cooking; Cellular Nutrition
W E I G H T L O S S C H A L L E N G E M A N U A L 62
APPLE PIE SHAKE
2 tablespoons French Vanilla Formula 1
Shake Mix
2 tablespoons Herbalife

Personalized
Protein Powder
1 cup nonfat milk or plain soy milk
1 cup frozen apple slices
Few dashes each of cinnamon, nutmeg,
cloves
tablespoon vanilla extract
4 ice cubes
Place all ingredients in the blender, and blend
thoroughly until the ice cubes are completely
crushed.
PEACH ALMOND SHAKE
2 tablespoons French Vanilla Formula 1
Shake Mix
2 tablespoons Herbalife

Personalized
Protein Powder
1 cup nonfat milk or plain soy milk
1 cup frozen peach slices
Few dashes ground ginger
tablespoon almond extract
4 ice cubes
Place all ingredients in the blender, and blend
thoroughly until the ice cubes are completely
crushed.
CAF MOCHA SHAKE
2 tablespoons Chocolate Formula 1
Shake Mix
2 tablespoons Herbalife

Personalized
Protein Powder
1 cup nonfat milk or plain soy milk
medium banana
2 tablespoon Instant coffee crystals
A dash cinnamon
4 ice cubes
Place all ingredients in the blender, and blend
thoroughly until the ice cubes are completely
crushed.
BLUEBERRY CRANBERRY SHAKE
2 tablespoons French Vanilla Formula 1
Shake Mix
2 tablespoons Herbalife

Personalized
Protein Powder
1
/3 cup nonfat dry milk
1 cup low-calorie cranberry juice
1 cup frozen blueberries
Few drops orange extract
4 ice cubes
Place all ingredients in the blender, and blend
thoroughly until the ice cubes are completely
crushed.
HEALTHY ADDITIONS!
2 to 4 ounces Herbalife

Herbal
Aloe Concentrate
1 teaspoons Herbalife

Active Fiber
powder
1 tablespoon Herbalife

Personalized
Protein Powder
SECTION FIVE: Week 4: Carbohydrates; Shopping and Cooking; Cellular Nutrition
PROTEIN-POWERED SHAKE RECIPES
WITH HERBALIFE

FORMULA 1 (CONTINUED)
W E I G H T L O S S C H A L L E N G E M A N U A L 63
ADDITIONAL PROTEIN-POWERED
RECIPES WITH HERBALIFE

FORMULA 1
HERBALIFE

FORMULA 1 PIE BASIC

RECIPE
cups Formula 1 Shake Mix (any flavor)
2 cups nonfat milk or plain soy milk
1 small package sugar-free or regular
pudding mix
1 ready-made pie crust
Combine the Formula 1 Shake Mix with the nonfat
milk or soymilk; mix until smooth. Add pudding,
and mix well. Place the ready-made pie crust in a
1-quart plastic storage bag and crush well.
Press 1 tablespoon of crust into the bottom of an
8-ounce container. Measure cup of the pie
mixture, and place on top of crust. Add
1 tablespoon of whipped cream, and cover with a
lid. Makes six pies.
You can create your own variations by trying
different flavors of Herbalife

Formula 1 Shake Mix

and pudding mix, and garnishing with different
fruits. These freeze well, so you can make several
flavors and save them at one time. Have them as
an occasional treat to replace a meal, and be sure
to round it out with a serving of fruit (either on the
side or as a garnish).
HERBALIFE

FORMULA 1 AND OATMEAL

2 scoops Formula 1 Shake Mix (any flavor)
1
/3 cup dry rolled oats
2
/3 cup nonfat milk
Cook the dry rolled oats in the nonfat milk, and
then stir in the Formula 1 Shake Mix. One serving
= 1 meal replacement.
HERBALIFE

FORMULA 1 AND YOGURT

Stir 2 scoops of Formula 1 Shake Mix (any flavor)
into 8 ounces of low-fat yogurt (any flavor),
and enjoy! One serving = 1 meal replacement.
MAPLE-PECAN BAR SNACKS
1 cup French Vanilla Formula 1 Shake Mix
1 cup dry rolled oats
cup peanut butter
cup pure maple syrup
1-2 capfuls of maple flavoring
cup chopped pecans
Combine all ingredients, and press mixture into an
8 by 8-inch pan. Cut into 16 pieces. One serving
= 1 meal replacement.
SECTION FIVE: Week 4: Carbohydrates; Shopping and Cooking; Cellular Nutrition
W E I G H T L O S S C H A L L E N G E M A N U A L 64
CARBS-BASED BREAKFAST
In the morning, simple carbohydrates (e.g.,
sugary refined cereals, white breads, toasts, etc.)
cause an immediate surge of blood sugar levels,
which results in the release of a substantial
amount of insulin. The insulin removes sugar from
the blood and puts it into storage, primarily in fat
tissue. The result is a decreased level of blood
sugar and a thirst for more carbs. This cycle repeats itself two to three more times during the day. When
blood sugars drop quickly, we often look for something sweet to bring the levels back up. If this happens
enough times during the day, we could end up snacking too much and taking in too many calories.
SKIPPING BREAKFAST
When you skip breakfast, blood sugar drops
below the normal level, and you experience
cravings and a drop in energy. You again revert to
simple carbohydrates to achieve a quick surge of
blood sugar and to overcome hunger and a drop
in energy. Simple carbohydrates will cause an
immediate surge of blood sugar levels and a
substantial insulin emission. The insulin removes sugar from blood turning its excess into fat. Then this
cycle repeats itself two to three more times during the day. This vicious cycle constitutes one of the major
reasons for diabetes, high blood pressure and extra weight.
BALANCED PROTEIN-BASED
BREAKFAST
Such a breakfast supplies our body with all vital
nutrients and energy without increasing blood
sugar and insulin levels. It helps to avoid
dependence on carbs during the day. In this way,
appetite stays under control, cravings for carbs
(e.g., snacks, chocolate, pastry, soft drinks, etc.)
diminish, and the body uses its own stored fats to get more energy.
SECTION FIVE: Week 4: Carbohydrates; Shopping and Cooking; Cellular Nutrition
HEALTHY BREAKFAST
Feel Good and Control Your Weight
Note: The sugar-/insulin-response curves are schematic illustrations of a known physiological reaction.
The exact science behind it is complex and varies for different people.

W E I G H T L O S S C H A L L E N G E M A N U A L 65
Through Cellular Nutrition, healthy nutrients help nourish your cells with our exclusive blends of
plant-based nutrients that provide vitamins, antioxidants and minerals to support cell function. In this way,
our products deliver healthy nutrients to cells throughout the body, as part of a healthy diet. Cells are the
basic unit of the human body, providing the power for everything you dofrom thinking to growing. For
example, our products are formulated to support healthy villi, the tiny finger-like structures along the
intestine wall that act as gatekeepers, helping your body absorb more nutrients, vitamins and minerals,
while protecting you from toxins. The healthier your villi, the more efficiently your cells can absorb
nourishmentand the healthier youll be.
Herbalife maximizes Cellular Nutrition through unique, scientific formulations. Its the select blends of
high-quality ingredients and the methods used to preserve their nutrient value. Its the way we personalize
programs to address each individuals needs...its the Herbalife advantage.
MAXIMIZE YOUR HEALTH
WITH CELLULAR NUTRITION
SECTION FIVE: Week 4: Carbohydrates; Shopping and Cooking; Cellular Nutrition
W E I G H T L O S S C H A L L E N G E M A N U A L 66
One of the most important skills you can master is
being able to read a food label in order to figure out
exactly what you are getting from your foods.
Lets look at the example to the left and take the
information from top to bottom
Serving Size and Servings per Container:
Pay attention to this closely. Many people assume
that small packages of cookies or crackers, or
medium-sized beverage containers are single
servings. But this may not be the case. An official
serving of a beverage is 8 ounces, but many drinks
are packaged in 16 oz. containers or larger. All the
nutrition facts on the label are for one serving. If you
drink a 16 oz. beverage, you will be drinking twice
the number of calories on the nutrition facts panel,
since youll be taking in two servings. You will need
to double all the information on the label to
determine exactly what you are taking in.
Calories, Fat, Carbohydrate and Protein:
As with all the other nutrients, these are the amounts
per serving. In the example to the left, one cup of
Chunky, Cheesy, Rich and Creamy Broccoli Soup has 250 calories. But if you consume the whole package
(two servings), you will have taken in 500 calories. In addition to the total fat per serving, the label also tells
you the calories from fat, so you can do a quick calculation in your head of what percentage of calories you
are eating from fat. In the example, there are 135 calories from fat out of a total of 250 calories. You can
see right away that more than half the calories in the soup come from fat. The label also tells you how
much of the fat is saturated fat or trans fat.
Total Carbohydrate tells you, again, how much carbohydrate per serving. Keep in mind that this includes
natural sources, such as the natural sugars in milk or fruit, so its not always easy to tell from the line
labeled Sugars where the sugar is coming from without looking at the ingredients list. If a cereal has little
added sugarbut contains raisinsthe sugar content may look high, but its just from the natural fruit sugar.
SECTION FIVE: Week 5: Nutrition Labels; Fats; Portion Control
LOOK AT THE LABEL
CHUNKY, CHEESY, RICH AND
CREAMY BROCCOLI SOUP
Nutrition Facts
Serving Size: 1 cup (250 g)
Servings per Container 2
Calories 250
Calories from Fat 135
% Daily Value
Total Fat 15 g 25%
Saturated fat 3 gm 15%
Trans Fat 0 gm
Cholesterol 30 mg 10%
Sodium 750 mg 30%
Potassium 200 mg 5%
Total Carbohydrate 34 gm 11%
Dietary Fiber 2 g 10%
Sugars 2 g
Other Carbohdyrate 30 gm
Protein 5 g 10%
By Susan Bowerman, M.S., R.D., C.S.S.D.
W E I G H T L O S S C H A L L E N G E M A N U A L 67
Look at the ingredients list for sugar: sugar, brown sugar, cane sugar, beet sugar, corn syrup, corn syrup
solids, brown rice syrup, dextrose, fructose, fruit juice concentrate, high fructose corn syrup, honey, invert
sugar, maltodextrin, molasses, raw sugar, turbinado sugar and sucrose are all added sugars. Sometimes
food manufacturers use a number of sweeteners in a producteach in small amountsso the ingredients
are sprinkled throughout the ingredients list, but taken together they can sometimes add up significantly.
Fiber and sugars are part of the total carbohydrate count. A food with 5 grams or more of fiber per serving
is a good source of fiber.
% Daily Value:
Daily Values are standard values developed by the Food and Drug Administration for use on food labels.
They are standards used to compare the amount of a nutrient in a food to the amount that is
recommended per day, but is based on a 2,000 calorie diet that may not apply to everyone. Even if you
know that you dont require that many calories, you can still look at these values to see if a particular food
is high or low in a nutrient that you are interested in. In the example above, one serving of the soup provides
30 percent of the Daily Value for calcium, which is quite a bit. But it also has 25 percent of the Daily Value
for fatthat means that one-fourth of the recommended fat for the day is packed into 1 cup of soupthats
a lot of fat per serving!
Here are some things to visualize when you are looking at a food label:
G
Every 5 grams of fat is a teaspoon of fat (or a pat of butter). In the example above, each cup serving
of soup has 15 grams of fatthats three teaspoons (or one tablespoon), or three pats of butter per
serving! If you consume the whole can (two servings), then you are consuming six pats of butter!
G
Every 4 grams of sugar is a teaspoon. The soup above has very little sugaronly 2 grams per
serving, or about a half a teaspoon. But a 16 oz. bottle of sweetened tea might have 30 grams per
serving (and remember, the bottle is two servings of 8 ounces each). If you drink the whole bottle,
youll be drinking 60 grams of sugarthats 15 teaspoons, or five tablespoons, or just under
1
/3 cup!
SECTION FIVE: Week 5: Nutrition Labels; Fats; Portion Control
W E I G H T L O S S C H A L L E N G E M A N U A L 68
The issue of dietary fat is probably one of the most confusing to people. Should you eat as little as
possible? More of the good fats? The answer lies somewhere in between. Ideally, you want to eat only
the amount that you need to add flavor to foods, and of the fats you eat, you want to select the healthiest
ones. All fats, regardless of their source, are about 120 calories a tablespoon, so most people cant (and
shouldnt) eat them freely. Here are some things to remember:
Fats are categorized as saturated, polyunsaturated or monounsatured, depending on the
predominant fatty acid they contain.
Generally speaking, saturated fats (found in animal products like meats, cheese and ice cream as
well as hydrogenated vegetable oils) tend to raise blood cholesterol levels. The process of
hydrogenating oils, which makes them harder at room temperature, produces trans-fatty acids
which also raise blood cholesterol and should be avoided.
Polyunsaturated fats can be good or bad, depending on whether they are primarily Omega-6
fats (which are pro-inflammatory) or Omega-3 fats (which are anti-inflammatory).
The richest source of Omega-6 fats in the American diet is corn oil; the richest sources of
Omega-3 fats in the American diet are fish, flaxseed and vegetables.
While small amounts of Omega-3 and Omega-6 fatty acids are called essential, meaning our
bodies cant make them, the amounts required are very small and can be met from plant products,
which have a good balance of the two fats.
Our diet is typically overloaded with Omega-6 fatty acids, with inadequate amounts of Omega-3.
This imbalance, with too many bad fats relative to good fats, promotes the inflammatory process
which is believed to be at the root of asthma, heart disease and many common forms of cancer.
Monounsaturated fats, found in olive oil and avocado, have neutral effects on cholesterol and do
not promote cancer. These fats are healthy fats and can be eaten in moderation.
Olive oil is a healthy oil for cooking; if the flavor is too strong for you, you can purchase light olive
oils which have the same calories as regular olive oil, but are lighter in flavor.
SECTION FIVE: Week 5: Nutrition Labels; Fats; Portion Control
THE SKINNY ON FATS
By Susan Bowerman, M.S., R.D., C.S.S.D.
W E I G H T L O S S C H A L L E N G E M A N U A L 69
To reduce overall fat intake:
Try using pan sprays when you saut foods, or you can saut in wine or broth.
Use nonfat or reduced-fat versions of high-fat items, such as dairy products, spreads and dressings.
If you are watching calories, keep in mind that low-fat or fat-free versions of baked goods often have
the same amount of calories as the full-fat version. In many cases, fat is replaced with sugar which
drives up the calories.
Avoid fatty meats such as steaks, high-fat ground meats, chops and sausages. Eat more poultry
breast, fish, shellfish, egg whites, nonfat dairy products and soy products for protein, which have
much less fat than red meats.
Avoid farmed salmon, if possible. Farmed salmon is fattier than wild salmon, but the extra fat it
contains is not the good fat. Despite myths to the contrary, shellfish is not high in cholesterol, and
is an excellent source of protein that is very low in fat.
Flavor foods with herbs, spices, lemon, onions, garlic, chiles and other seasonings rather than
relying on heavy sauces, gravies and butter.
When you eat out, try to make smart choices. Keep sauces and gravies to a minimum, and order
meats, fish or poultry grilled, broiled, poached, steamed, roasted or baked. Some people skip the
starchy part of the meal, especially if its likely to be fatty, and order double vegetables instead.
Order salad dressing on the side so you can control how much you eat. Restaurants often drench
the greens in high-fat dressings.
Try fresh fruit or sorbet for dessert rather than pastries and ice cream.
SECTION FIVE: Week 5: Nutrition Labels; Fats; Portion Control
W E I G H T L O S S C H A L L E N G E M A N U A L 70
SECTION FIVE: Week 5: Nutrition Labels; Fats; Portion Control
OMEGA-3S AND OMEGA-6S
Of the many types of fatty acids, two that seem to be making all the headlines these days are the
Omega-3s and Omega-6s. These names simply describe the chemical structure of fats, but you only
need to remember the Omega-3s tend to reduce inflammation in the body, while the Omega-6s tend to
promote inflammation in the body. This is the most basic way to describe these two fatty acids. The
Omega-3s are found in fish, flaxseed and borage oil, while the Omega-6s are found in corn and wheat.
Nutritional anthropologists believe that the diet of ancient women and men was relatively balanced
between these two fats. Both are important, and a healthy ratio between the two determines health.
The Omega-3s are also found in ocean plants like seaweed algae. The fish eat the Omega 3-rich algae;
the fish store the healthy fats; we eat the fish; and we store the healthy fats. Again, the phrase you are
what you eat could never be more factual. The Omega-3s are also found in grass, which many animals
naturally live on. Cows naturally eat the grass in the fields as they graze, they store the good fats, and we,
in turn, get beef that is high in the good fats.
The change in the food supply has dramatically changed this process. Now most cows in the United
States are corn fed to fatten them up faster for food production. This process is not what nature intended.
So once again, we find a disruption of natures delicate balance.
GOOD AND BAD FATS
By Luigi Gratton, M.D., M.P.H.
W E I G H T L O S S C H A L L E N G E M A N U A L 71
For many of us, one of the main goals of achieving and maintaining a healthy weight is learning how to
eat less. Part of the problem is that we dont have a realistic idea of what constitutes a serving. In an era
of jumbo meals, super-sizing and free refills, overgenerous portions of food and beverages have become
the norm. In addition, eating habits that you learned from a young agethat its okay to have seconds, that
you should clean your plate, that dessert always follows a mealcan be difficult to break. But difficult
doesnt mean impossible. You can train your body to feel full with less, just as it has become accustomed
to needing more. Try these suggestions:
Serve meals already dished onto plates instead of placing serving bowls on the table. This allows
you to think twice before having a second portion.
Try using a smaller plate or festive party bowl to make the food seem like more.
Eat slowly and savor each bite. When you eat too fast, your brain doesnt get the signal that youre
full until too late and youve already overeaten.
Eat foods that are healthy and low in calories first. You can eat a lot of these foods without taking
in a lot of calories. When at a partyhit the vegetable trays first.
When eating, focus on your meal and your company. Watching television, reading or working while
you eat can distract you. Before you know it, youve eaten much more than you wanted to.
Stop eating as soon as you begin to feel full. Dont feel as if you need to clean your plate.
Designate one area of the house to eat meals, such as the kitchen table, and sit to eat your meals.
If youre still hungry after youve finished whats on your plate, wait 20 minutes, mingle with other
guests, and then if you are still hungry, nibble on something low in calories, such as fresh vegetables
or fruit.
When ordering at a restaurant, request a take-home container. When you receive your meal, put
part of it in the container. Or ask that one-half of your meal be put into a container before the meal
is served. Portion sizes in restaurants can be two to three times the amount you need.
SECTION FIVE: Week 5: Nutrition Labels; Fats; Portion Control
MEAL SIZE MATTERS
By Luigi Gratton, M.D., M.P.H.
W E I G H T L O S S C H A L L E N G E M A N U A L 72
ONE SERVING IS EQUIVALENT TO:
One medium-size fruit (size of a tennis ball, your fist or a light bulb). Suggestions:
Wake up with an orange for breakfast
Add a sweet crunch to your lunch with an apple
A pear is a quick and easy dessert
cup cooked, frozen or canned vegetables or fruit (smaller than a can of tuna fish). Suggestions:
Grab some baby carrots for a snack
Order pizza with mushrooms, onions, peppers, broccoli or spinachthats more than one serving
Place sliced, canned peaches or berries on low-fat ice cream
1 cup of raw leafy vegetables (a handful of greens counts as one serving). Suggestions:
Add a handful of baby spinach to your sandwich wrap
Have a mixed green salad with a slice of veggie-topped pizza for lunch
Keep washed greens in the fridge for a quick salad snack
cup cooked dry peas or beans (think smaller than a can of tuna fish again). Suggestions:
Add canned or frozen beans to vegetable soup
Make a salad with a variety of lima, red kidney or green beans, diced onions and Italian dressing
Toss pinto and garbanzo beans into a green salad
QUICK TIP: When dining out, heres a new way of looking at those garnishes that make your plates so
beautiful: Eat them. Try that orange slice and especially that green parsley. Not only is parsley natures best
remedy to fresh breath, its naturally nutritious as well.
Source: www.5aday.org
BE WISE TO PORTION SIZE
SECTION FIVE: Week 5: Nutrition Labels; Fats; Portion Control
W E I G H T L O S S C H A L L E N G E M A N U A L 73
Portion sizesthe amount of food we choose to eat for a meal or snackhave gotten larger over the years,
and yet the standard serving sizes that are often referred to are much, much smaller. See how good you
are at estimating portions, and also see how much our typical portions have grown over the years.
1. An official serving of cooked meat is 3 ounces. A good way to estimate this serving would be to keep
in mind that it is about the size of:
a. A deck of playing cards
b. A paperback novel
c. A video cassette
2. How much larger is a typical serving of pasta, compared to the official government serving of cup?
a. Two times
b. Three times
c. Four times
d. Five times
3. Twenty years ago, the typical cheeseburger had about 335 calories. How many calories does the typical
cheeseburger have today?
a. 350
b. 450
c. 600
d. 900
4. If you wanted to have an ounce of cheese for a snack, that piece of cheese would be about the
same size as:
a. A book of matches
b. Your palm
c. Your thumb
d. A stick of butter
5. The official serving of French fries has about 200 calories. How many calories are in a typical large
order of French fries?
a. 325
b. 400
c. 500
d. 625
SECTION FIVE: Week 5: Nutrition Labels; Fats; Portion Control
QUIZ: PORTION DISTORTION
W E I G H T L O S S C H A L L E N G E M A N U A L 74
6. Pizza is no longer just some crust, some sauce and some cheese. Its loaded down with meats and
cheeses, and even has extra cheese in the crust. An official government serving is a slice of cheese
pizza containing about 250 calories. About how many calories in a slice of a super-loaded meat and
cheese pizza?
a. 300
b. 350
c. 400
d. 450
7. A small box of unbuttered popcorn at the movies will cost you just under 300 calories. How much for
the large tub with butter?
a. 400
b. 500
c. 600
d. 800
e. more than 1,000
8. A small sandwich cookie has about 50 calories. If you get a large chocolate chip cookie from the fresh
bakery at the mall, youve eaten the calorie equivalent of how many sandwich cookies?
a. 2
b. 4
c. 6
d. 8
9. A brownie recipe in the 1975 version of the cookbook The Joy of Cooking stated that the recipe made
30 brownies. The exact same recipe in the newest edition of the cookbook states that the recipe makes
how many brownies?
a. 1
b. 8
c. 16
d. 24
e. 30
10. Some tricks that have been shown to work in helping you keep your portion sizes under control are:
a. Using smaller plates
b. Drinking out of glasses that are tall and skinny, rather than short and wide
c. Eating with a teaspoon instead of a soup spoon
d. Eating foods that are all the same color
e. All of the above
SECTION FIVE: Week 5: Nutrition Labels; Fats; Portion Control
QUIZ: PORTION DISTORTION (CONTINUED)
W E I G H T L O S S C H A L L E N G E M A N U A L 75
SECTION FIVE: Week 5: Nutrition Labels; Fats; Portion Control
Portion sizesthe amount of food we choose to eat for a meal or snackhave gotten larger over the years,
and yet the standard serving sizes that are often referred to are much, much smaller. See how good you
are at estimating portions, and also see how much our typical portions have grown over the years.
1. An official serving of cooked meat is 3 ounces. A good way to estimate this serving would be to keep
in mind that it is about the size of:
a. A deck of playing cards
b. A paperback novel
c. A video cassette
2. How much larger is a typical serving of pasta, compared to the official government serving of cup?
a. Two times
b. Three times
c. Four times
d. Five times
3. Twenty years ago, the typical cheeseburger had about 335 calories. How many calories does the typical
cheeseburger have today?
a. 350
b. 450
c. 600
d. 900
4. If you wanted to have an ounce of cheese for a snack, that piece of cheese would be about the same
size as:
a. A book of matches
b. Your palm
c. Your thumb
d. A stick of butter
5. The official serving of French fries has about 200 calories. How many calories are in a typical large
order of French fries?
a. 325
b. 400
c. 500
d. 625
ANSWER KEY: PORTION DISTORTION
W E I G H T L O S S C H A L L E N G E M A N U A L 76
6. Pizza is no longer just some crust, some sauce and some cheese. Its loaded down with meats and
cheeses, and even has extra cheese in the crust. An official government serving is a slice of cheese
pizza, containing about 250 calories. About how many calories in a slice of a super-loaded meat and
cheese pizza?
a. 300
b. 350
c. 400
d. 450
7. A small box of unbuttered popcorn at the movies will cost you just under 300 calories. How much for
the large tub with butter?
a. 400
b. 500
c. 600
d. 800
e. more than 1,000
8. A small sandwich cookie has about 50 calories. If you get a large chocolate chip cookie from the fresh
bakery at the mall, youve eaten the calorie equivalent of how many Oreos?
a. 2
b. 4
c. 6
d. 8
9. A brownie recipe in the 1975 version of the cookbook The Joy of Cooking stated that the recipe made
30 brownies. The exact same recipe in the newest edition of the cookbook states that the recipe makes
how many brownies?
a. 1
b. 8
c. 16
d. 24
e. 30
10. Some tricks that have been shown to work in helping you keep your portion sizes under control are:
a. Using smaller plates
b. Drinking out of glasses that are tall and skinny, rather than short and wide
c. Eating with a teaspoon instead of a soup spoon
d. Eating foods that are all the same color
e. All of the above
SECTION FIVE: Week 5: Nutrition Labels; Fats; Portion Control
ANSWER KEY: PORTION DISTORTION (CONTINUED)
W E I G H T L O S S C H A L L E N G E M A N U A L 77
Your digestive system is one of the most essential components of your entire body. According to a recent
survey, people have a keen interest in digestive health issues. More than 50 percent of people surveyed
have grown more concerned about their digestive health in the past two years. And a solid 80 percent feel
its important to improve their body's digestive health, although theyre not doing much about it.
HERBALIFE FOR DIGESTIVE HEALTH
Digestive health can affect other areas of our healthweight, energy, skin and immunityin ways we might
never have imagined. Its important to understand the link between digestive health and overall wellness.
To get the most fromyour weight-loss program, start off with Herbalifes 21-Day Herbal Cleansing Program,
then soothe your system with Herbalife

Herbal Aloe Drink for improved digestion. Add in Herbalife

Active Fiber powder for regularity, and Herbalife

Florafiber for friendly bacteria and intestinal health.

DIGESTIBLE FACTS
The small intestine is where the majority of digestion and absorption of nutrients takes place.*
The health of your digestive system can significantly affect your immune function.
A majority of Americans consume only about 14 grams of fiber per day, while the Institute
of Medicine recommends 38 grams for men under age 50, and 25 grams for women in the same
age group.*
CLEANSING AND NUTRIENT ABSORPTION
In your everyday life, your body may be exposed to toxins. Maintaining your digestive health can help
your body neutralize and eliminate them from your system.
Supporting your bodys ability to absorb nutrients and eliminate toxins enhances your weight-loss efforts.
Improve your bodys nutrient absorption and healthy elimination, and youll see how your health and weight
loss improves overall.
SECTION FIVE: Week 6: Digestive Health
WEIGHT LOSS BEGINS WITH
DIGESTIVE HEALTH
* Source: Body: The Complete Human (2007) by National Geographic
W E I G H T L O S S C H A L L E N G E M A N U A L 78
1. About how long is the digestive tract in the average adult (from where the food goes in, to where it
comes out)?
a. 5 feet
b. 12 feet
c. 30 feet
d. 100 feet
2. On average, how long does it take for food to move through the stomach and small intestine?
a. 2 days
b. 6 to 8 hours
c. 24 hours
d. 20 minutes
3. Which of the following foods would be most likely to cause heartburn?
a. Chocolate, tomato juice and mint
b. Chili peppers, lemon and ginger
c. Beer, chips and guacamole
d. Grapefruit, pickles and cheese
4. How much saliva does your body produce per day?
a. About cup
b. About 1 cup
c. 1 to 2 cups
d. 2 to 6 cups
5. You would be considered constipated if:
a. You go longer than a day without a bowel movement
b. You dont have a bowel movement after each meal
c. Your stools are hard and difficult to pass
d. You dont have a bowel movement at the same time each day
6. Indigestion:
a. Is a general term for an upset stomach
b. Can include symptoms like heartburn, nausea, burping and bloating
c. Can be aggravated by stress
d. All of the above
QUIZ: WHAT DO YOU KNOW
ABOUT DIGESTIVE HEALTH?
SECTION FIVE: Week 6: Digestive Health
W E I G H T L O S S C H A L L E N G E M A N U A L 79
7. About how much food does the average person eat in a year?
a. 1,100 pounds
b. 400 pounds
c. 2,500 pounds
d. 800 pounds
8. Most ulcers are caused by:
a. Eating too many spicy foods on an empty stomach
b. A bacterial infection in the lining of the stomach
c. Obesity
d. Drinking too much soda
9. The average human stomach can hold about 5 cups of food at a time. But competitive eaters can
consume significantly more. How many hot dogs (with buns) did winner Joey Chestnut consume in
12 minutes at the 2007 Nathans Famous Fourth of July International Hot Dog Eating Contest on
Coney Island?
a. 66
b. 37
c. 42
d. 150
10. Irritable Bowel Syndrome (IBS) is difficult to diagnose because:
a. Symptoms can vary from person to person
b. It strikes more men than women, and men go to the doctor less often
c. It can cause diarrhea or constipation
d. Its the same thing as lactose intolerance
e. Both a and c
SECTION FIVE: Week 6: Digestive Health
W E I G H T L O S S C H A L L E N G E M A N U A L 80
SECTION FIVE: Week 6: Digestive Health
1. About how long is the digestive tract in the average adult (from where the food goes in, to where it
comes out)?
a. 5 feet
b. 12 feet
c. 30 feet
d. 100 feet
2. On average, how long does it take for food to move through the stomach and small intestine?
a. 2 days
b. 6 to 8 hours
c. 24 hours
d. 20 minutes
3. Which of the following foods would be most likely to cause heartburn?
a. Chocolate, tomato juice and mint
b. Chili peppers, lemon and ginger
c. Beer, chips and guacamole
d. Grapefruit, pickles and cheese
4. How much saliva does your body produce per day?
a. About cup
b. About 1 cup
c. 1 to 2 cups
d. 2 to 6 cups
5. You would be considered constipated if:
a. You go longer than a day without a bowel movement
b. You dont have a bowel movement after each meal
c. Your stools are hard and difficult to pass
d. You dont have a bowel movement at the same time each day
6. Indigestion:
a. Is a general term for an upset stomach
b. Can include symptoms like heartburn, nausea, burping and bloating
c. Can be aggravated by stress
d. All of the above
ANSWER KEY: WHAT DO YOU KNOW
ABOUT DIGESTIVE HEALTH?
W E I G H T L O S S C H A L L E N G E M A N U A L 81
SECTION FIVE: Week 6: Digestive Health
7. About how much food does the average person eat in a year?
a. 1,100 pounds
b. 400 pounds
c. 2,500 pounds
d. 800 pounds
8. Most ulcers are caused by:
a. Eating too many spicy foods on an empty stomach
b. A bacterial infection in the lining of the stomach
c. Obesity
d. Drinking too much soda
9. The average human stomach can hold about 5 cups of food at a time. But competitive eaters can
consume significantly more. How many hot dogs (with buns) did winner Joey Chestnut consume in
12 minutes at the 2007 Nathans Famous Fourth of July International Hot Dog Eating Contest on
Coney Island?
a. 66
b. 37
c. 42
d. 150
10. Irritable Bowel Syndrome (or IBS) is difficult to diagnose because:
a. Symptoms can vary from person to person
b. It strikes more men than women, and men go to the doctor less often
c. It can cause diarrhea or constipation
d. Its the same thing as lactose intolerance
e. Both a and c
W E I G H T L O S S C H A L L E N G E M A N U A L 82
Q: WHY IS DIGESTIVE HEALTH SO VALUABLE?
A: Most people have experienced digestive issues at some point in their lives. Many modern diets lack the
sufficient nutrition, such as fiber, for good digestive health. Fiber is essential for weight management and
intestinal health but most people only eat half the recommended daily dietary fiber intake.
Q: WHAT CAN I DO TO INCREASE MY FIBER INTAKE?
A: I always encourage people to eat five to seven servings of fruits and vegetables each day to get their
daily fiber intake. But I realize how challenging it is to do that with our modern diet and on-the-go lifestyle.
That is why I recommend taking supplements that contribute to promoting regularity, a feeling of fullness
and the growth of friendly intestinal bacteria.
Q: HOW DOES HERBALIFE

HERBAL ALOE PROMOTE DIGESTIVE HEALTH?

A: Herbalifes Herbal Aloe formula is gentle and soothing because we filter out the laxative stimulant,
alloin, to produce an Herbal Aloe with all of the organic nutrients of the aloe plant. The aloe plant contains
over 75 substances known for their healing properties. Herbal Aloe assists your bodys self-cleansing
action and healthy elimination.* Plus you can support healthy digestion wherever you are with Herbalifes
ready-to-drink form.
To maintain a healthy digestive system, support your healthy diet with plenty of fiber and Herbalifes other
digestive health products, such as Active Fiber powder, Florafiber and 21-Day Herbal Cleansing Program.
DIGEST THIS!
SECTION FIVE: Week 6: Digestive Health
By Luigi Gratton, M.D., M.P.H.
*These statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure or prevent any disease.
W E I G H T L O S S C H A L L E N G E M A N U A L 83
APPETIZERS
Enjoy vegetable-based soups, steamed seafood or fresh juice. Try to avoid the fried, cheesy and/or
creamy appetizers.
BREAD AND ROLLS
Try choosing whole-grain or rye breads without butter. Limit your bread consumption by asking your server
to remove the basket from the table.
ALCOHOL
Alcoholic beverages are often the source of many additional calories.
Wine, 6 oz., 120 calories
Beer, 12 oz., 146 calories
Screwdriver, 6 oz., 150 calories
Tequila sunrise, 6 oz., 210 calories
Margarita, 8 oz., 400 calories
To cut calories try seltzer or light beer.
LOW FAT
Steamed, broiled, baked, roasted, boiled, wine sauce, grilled, stir-fried, poached
HIGH FAT
Fried, sauted, batter dipped, creamed, cream sauce, cheese sauce, marinated in oil, special sauce,
crispy
SALADS
Can be the source of a lot of hidden fat and calories. Try ordering light dressing served on the side.
Beware of high-fat extras like bacon, cheese, cold cuts and mayonnaise-based salads. Avoid the crusts
and shells that some salads are served in.
ENTREES
Choose meat dishes with portion sizes of 6 ounces or less. Fish and poultry breast have fewer calories
than red meats. Ask your waitperson to serve the entre without butter, margarine, sour cream or cheese
topping, and order sauces on the side.
SECTION FIVE: Week 7: Dining Out
DINING-OUT GUIDE
W E I G H T L O S S C H A L L E N G E M A N U A L 84
SECTION FIVE: Week 7: Dining Out
DESSERT
Desserts can make or break a meal. Sidestep high-calorie desserts by choosing fresh fruit or sorbet, or
have a decaf coffee or some herbal tea.
TIPS FOR SUCCESS
Have an apple or glass of water before leaving for the restaurant to curb your appetite.
Alcohol may stimulate your appetite. Limit your consumption.
Have your server remove your plate as soon as you are finished.
Remember that you do not have to finish everything on your plate; ask for a doggie bag. You can also ask
that half your food be put in a doggie bag before it is served to youthen you can still finish your food and
have the rest for the next day.
ORDERING GUIDELINES
Request food to be baked, broiled, steamed, poached or grilled instead of fried.
Try ordering two appetizers, or a soup and salad, instead of an entre.
Split a large meal with a companion, and order an extra salad or vegetable.
Portions are large, so avoid the temptation to clean your plate; ask for a doggie bag.
Ask that sauces and gravies be served on the side.
Ask questions about meal-preparation techniques if you are unsure.
Ask that the chef prepare your meal in wine rather than butter or oil.
Order double portions of vegetables to replace rice or potatoes.
COOKING METHODS
Example:
10 oz. potato, 200 calories
10 oz. baked potato, 235 calories with one pat butter
Large french fries, 400 calories
Large baked potato with chili and cheese, 630 calories
Following these guidelines can help you make changes that will allow you to incorporate new eating
habits into your lifestyle. The more consistent you are with your changes, the better your chance at
achieving your goals.
DINING-OUT GUIDE (CONTINUED)
W E I G H T L O S S C H A L L E N G E M A N U A L 85
For many of us, when we go out to eat, its tempting to let our guard down a bit. Sometimes we think,
I paid for it, so Im going to eat it, or we reward ourselves for a hard or difficult day. But if you eat out
fairly often, your choices can definitely impact your overall diet. Take a look at the examples below, and
see how you can save fat and calories at some of your favorite places.
This weeks tip is to help you make healthier decisions when eating out. By looking at the chart below, you
can see how you can replace high-fat foods with some lower-calorie alternatives. You can try some similar
changes at your favorite places, and many chain restaurants even list their nutrition information online to
help you plan ahead. Just because its fast food doesnt mean it has to be unhealthy.
SECTION FIVE: Week 7: Dining Out
FAST-FOOD FRENZY
FAST-FOOD
RESTAURANT
IF YOU CHOOSE:
YOU WOULD
BE EATING:
IF INSTEAD YOU CHOSE:
YOU WOULD
BE EATING:
AND YOU WOULD
BE SAVING:
Mexican fresh grill
Chicken tostada and
a large soda
Calories: 1,340
Fat: 55 grams (Thats
11 teaspoons of fat)
Two broiled chicken Baja-style tacos
with veggie mix + iced tea or water
Calories: 510
Fat: 16 grams
Calories: 830
Fat: 39 grams
Sandwich shop
or deli
12-inch cheese steak
sandwich topped with
chipotle sauce + regular
chips + a drink
Calories: 1,400
Fat: 60 grams
(Thats cup of fat)
6-inch ham sandwich + grilled chicken
and baby spinach salad with
fat-free Italian dressing + baked chips
+ iced tea, water or diet soda
Calories: 685
Fat:10 grams
Calories: 715
Fat: 50 grams
Burger place
One double burger with
cheese + large fries +
large drink
Calories: 1,690
Fat: 85 grams
(Thats
1
/3 cup of fat)
Garden salad topped with grilled
chicken and one-half packet of
lite Italian dressing + water, iced tea
or diet soda
Calories: 354
Fat: 14 grams
Calories: 1,338
Fat: 71 grams
Italian
One slice cheese pizza +
One slice pepperoni pizza +
soda
Calories: 1,390
Fat: 50 grams
(Thats 10 teaspoons
of fat)
One slice fresh mushroom pizza +
garden salad with light dressing +
fruit salad
Calories: 590
Fat: 20 grams
Calories: 800
Fat: 30 grams
Chinese
Two-item combo with sweet
and sour pork, orange
chicken, chow mein +
a soda
Calories: 1,490
Fat: 62 grams
(Thats more than
4 tablespoons of fat)
Chicken with string beans +
mixed vegetables +
one-half order steamed rice +
hot and sour soup
Calories: 510
Fat: 13 grams
Calories: 980
Fat: 49 grams
W E I G H T L O S S C H A L L E N G E M A N U A L 86
The questions below ask you to picture yourself in different settings and determine what would be the best
selection in each case.
1. You are at your favorite Mexican restaurant. Which item would be the best choice?
a. A taco salad
b. A vegetable quesadilla
c. Grilled chicken soft tacos with salsa and guacamole
2. You are meeting a friend for coffee. You decide to skip breakfast so you can get something to eat at
the coffeehouse. What would be your best choice?
a. A low-fat muffin and some nonfat hot cocoa
b. Half a toasted bagel with light cream cheese and a small nonfat latte
c. A slice of coffee cake and black coffee
3. You are in a hurry and have to stop at the nearest burger drive-through window. What would be your
best choice?
a. A fish sandwich without mayonnaise and a diet soda
b. A hamburger with mustard and ketchup only, iced tea and a soft-serve kiddie ice cream cone
c. A green salad with two packets of ranch dressing and iced tea
4. The snack machine at work is calling to you. What would be the best selection?
a. A bag of baked potato chips
b. A cereal bar
c. A bag of trail mix
5. Youve had a busy day of shopping at the mall, and the Chinese food at the food court smells so good.
Which would be the best choice?
a. Stir-fried vegetable chow mein
b. Beef and broccoli with half a bowl of steamed rice
c. Two egg rolls and a bowl of wonton soup
QUIZ: THE INS AND OUTS OF DINING OUT
SECTION FIVE: Week 7: Dining Out
W E I G H T L O S S C H A L L E N G E M A N U A L 87
6. You are taking some calorie-conscious friends out to dinner. Where would you be most likely to find the
most healthy selections?
a. A Greek restaurant
b. A French restaurant
c. An Indian restaurant
7. The appetizer offerings at your favorite steakhouse all sound good, but which of the following would
be the best one to start your meal in a healthy way?
a. Chicken wings with barbecue sauce
b. Spinach dip with melba toast
c. Sliced tomatoes and mozzarella with basil
8. Youve had a pretty healthy meal for a special dinner out with friends, so you decide to have dessert.
Which of these would have the fewest calories?
a. A slice of strawberry cheesecake
b. A scoop of ice cream with berries and a drizzle of chocolate syrup
c. A slice of carrot cake
9. Youre on a vacation, and its time to hit the breakfast buffet at the hotel. What would be the best meal
for you?
a. Two large pancakes with no butterjust syrupand a glass of orange juice
b. Two scrambled eggs with diced ham and some fresh fruit
c. A bowl of granola topped with raisins and low-fat milk and a glass of cranberry juice
10. You are at a potluck barbecue, and there is a huge array of side dishes to accompany the barbecued
chicken. You want to sample three. Which of the following groups would make the best choice?
a. Fruit salad, potato salad and traditional cole slaw
b. Cucumbers in vinaigrette dressing, baked beans and grilled peppers
c. Barbecued corn, creamed spinach and chopped salad with Thousand Island dressing
SECTION FIVE: Week 7: Dining Out
W E I G H T L O S S C H A L L E N G E M A N U A L 88
SECTION FIVE: Week 7: Dining Out
The questions below ask you to picture yourself in different settings and determine what would be the best
selection in each case.
1. You are at your favorite Mexican restaurant. Which item would be the best choice?
a. A taco salad
b. A vegetable quesadilla
c. Grilled chicken soft tacos with salsa and guacamole
The best choice would be the grilled chicken soft tacos. A taco salad typically has a fried tortilla as the
base or the shell to contain the contents, which can add several hundred calories. Even if you dont eat
the shell, the salads are often loaded with cheese, sour cream and salad dressing. A vegetable quesadilla
may sound healthy, but the large flour tortilla has about 350 calories, and 3 ounces of shredded cheese
adds another 300. The vegetables are likely grilled in oil, so the whole quesadilla could cost you over
800 calories.
2. You are meeting a friend for coffee. You decide to skip breakfast so you can get something to eat at
the coffeehouse. What would be your best choice?
a. A low-fat muffin and some nonfat hot cocoa
b. Half a toasted bagel with light cream cheese and a small nonfat latte
c. A slice of coffee cake and black coffee
Dont be fooled by the low-fat label. Many low-fat baked goods have just as many calories as traditional
itemsthey often have less fat but a lot more sugar to make them taste good. Typical muffins can run
almost 500 calories because they are so huge, and the nonfat cocoa still packs a lot of calories because
of the sugar. A slice of coffee cake and black coffee sounds light because its relatively small, but it could
still run you at least 400 calories. A half a bagel with light cream cheese is only about 200 calories, and
the latte would give you some healthy protein for about another 90 to 100 calories, so this would be the
best choice.
ANSWER KEY: THE INS AND
OUTS OF DINING OUT
W E I G H T L O S S C H A L L E N G E M A N U A L 89
SECTION FIVE: Week 7: Dining Out
3. You are in a hurry and have to stop at the nearest burger drive-through window. What would be your
best choice?
a. A fish sandwich without mayonnaise and a diet soda
b. A hamburger with mustard and ketchup only, iced tea and a soft-serve kiddie ice cream cone
c. A green salad with two packets of ranch dressing and iced tea
Some people think that fish is better than beef, regardless of how it is cooked. In most fast-food places,
the fish is fried, so the calories are really high. Your best bet of the three selections above would be the
plain burger and the small soft-serve cone. Why not the green salad? The salad itself has a low calorie
count, but without any protein in it, youll be hungry in no time. Add two packets of dressing, which is four
servings, and youve just dumped about 350 calories of fat on your meal. The burger meal with the kiddie
cone adds up to only about 300 calories.
4. The snack machine at work is calling to you. What would be the best selection?
a. A bag of baked potato chips
b. A cereal bar
c. A bag of trail mix
A half a cup of trail mix can log in at about 400 calories, even though it sounds healthy. The nuts and raisins
add up quicklyand if you toss chocolate chips and banana chips (which are fried) into the mix, the calories
climb. Baked potato chips run about 110 calories an ounce, which would be less than the cereal bar at
140 calories per bar, but if the chip bag contains more than an ounce of chips, the cereal bar would be a
better bet.
5. Youve had a busy day of shopping at the mall, and the Chinese food at the food court smells so good.
Which would be the best choice?
a. Stir-fried vegetable chow mein
b. Beef and broccoli with half a bowl of steamed rice
c. Two egg rolls and a bowl of wonton soup
Beef and broccoli would be your best bet. Stir-fried vegetable chow mein is loaded with oil and the calories
in all those noodles add up quickly. Two egg rolls and a cup of wonton soup sounds like a light meal, but
the fried egg rolls are about 350 calories and the soup about the samea total of 700 calories for such a
small meal. Beef and broccoli with steamed rice will have fewer calories and much more nutrition than
either of the other choices.
W E I G H T L O S S C H A L L E N G E M A N U A L 90
6. You are taking some calorie-conscious friends out to dinner. Where would you be most likely to find the
most healthy selections?
a. A Greek restaurant
b. A French restaurant
c. An Indian restaurant
Your best bet here would likely be the Greek restaurant. Mediterranean restaurants generally have good
offerings in the way of fish dishes, vegetables and salads. French food is notoriously rich; Indian food may
seem healthy because of its emphasis on vegetarian dishes, but there is often a lot of butter and cream
lurking in the curry dishes.
7. The appetizer offerings at your favorite steakhouse all sound good, but which of the following would be
the best one to start your meal in a healthy way?
a. Chicken wings with barbecue sauce
b. Spinach dip with melba toast
c. Sliced tomatoes and mozzarella with basil
Even though youll be consuming a little cheese with your tomato salad, this is still your best bet of the
three. Mozzarella is a low-fat cheese, and the sliced tomatoes add very few calories to this dish. Dont be
fooled into thinking that the dip is healthy because it contains spinach. The dish is loaded with all kinds of
rich and creamy ingredients and is very high calorie. Similarly, chicken wingswhile smallare usually fried,
and the portions are generous.
8. Youve had a pretty healthy meal for a special dinner out with friends, so you decide to have dessert.
Which of these would have the fewest calories?
a. A slice of strawberry cheesecake
b. A scoop of ice cream with berries and a drizzle of chocolate syrup
c. A slice of carrot cake
The ice cream is actually your best choice here. The portion is relatively small, and chocolate syrup has
only about 50 calories per tablespoon. The dessert seems special, but has fewer calories than the other
two. In most restaurants, carrot cake has even more calories than cheesecake, which is already very high
in calories. Carrot cake sounds healthy, but its loaded with oil and is typically frosted with sweetened
cream cheese.
SECTION FIVE: Week 7: Dining Out
ANSWER KEY: THE INS AND
OUT OF DINING OUT (CONTINUED)
W E I G H T L O S S C H A L L E N G E M A N U A L 91
9. Youre on a vacation, and its time to hit the breakfast buffet at the hotel. What would be the best meal
for you?
a. Two large pancakes with no butterjust syrupand a glass of orange juice
b. Two scrambled eggs with diced ham and some fresh fruit
c. A bowl of granola topped with raisins and low-fat milk and a glass of cranberry juice
Dont be fooled by the healthy sounding granola. Some are as high as 450 calories a cup, so unless you
really control portions, youll be running up a hefty calorie bill by the time you add raisins (at 30 calories a
tablespoon), low-fat milk for 120 calories, and cranberry juice at 160 calories per 8 oz. glass. The pancakes
and orange juice breakfast could cost you nearly 600 calories, and with almost no protein in the meal, youll
be hungry an hour later. Ham is a relatively lean meat to add to the scrambled eggs, and the fresh fruit
will add bulk to your meal and keep you full, so the egg breakfast is the best choice.
10. You are at a potluck barbecue, and there is a huge array of side dishes to accompany the barbecued
chicken. You want to sample three. Which of the following groups would make the best choice?
a. Fruit salad, potato salad and traditional cole slaw
b. Cucumbers in vinaigrette dressing, baked beans and grilled peppers
c. Barbecued corn, creamed spinach and chopped salad with Thousand Island dressing
The best choice would be choice (b). The first grouping contains fruit, which is great, but potato salad and
traditional cole slaw are loaded with mayonnaise and calories. In choice (c), the barbecued corn is a good
selection, but the creamy spinach and salad with creamy dressing turn these healthy vegetables into big
loads of fat. Choice (b) offers a good range of nutritious foodsthe cucumbers in vinaigrette are relatively
low calorie, as are the grilled peppers. The baked beans are low in fat, high in fiber and contain some
protein, toomaking this group the best choice.
SECTION FIVE: Week 7: Dining Out
W E I G H T L O S S C H A L L E N G E M A N U A L 92
More than 100 years ago, someone figured out how to separate the bran from grains of wheat, leaving
only the starchy interior to be ground into flour. From this discovery, an amazing new productwhite bread
was born. But the introduction of refined flour products certainly contributed to the nations slow decline
in dietary fiber intake.
It has been estimated that our hunter-gatherer ancestorswho foraged for food for hours every dayate
about 12 pounds of plant foods a day and about 100 grams of fiber. If we did that, wed spend a good
part of our day just eating. But the average American falls far short of meeting the fiber recommendation
of 25 to 30 grams a day. In fact, most of us only eat about 15 grams. Fiber is the structural portion of a
plant, and so it is found in whole fruits, vegetables, beans and grains (like corn and brown rice); there is
no fiber in meats, fish or poultry. Different types of fibers have different effects on the body, and its
important to get plenty of fiber from a variety of sources.
Water-soluble fibers are found in the highest concentration in apples, oranges, carrots, potatoes, oats,
barley and beans. These types of fiber delay the time it takes for food to pass through the system, and so
they provide a feeling of fullness. They also slow the absorption of glucose (sugar) from the bloodstream
and so they help to keep blood-sugar levels more even throughout the day. This type of fiber is also helpful
in lowering blood cholesterol levels, which is why oats and oat bran have been popular for heart health.
Water-insoluble fibers are found in the highest concentrations in vegetables, wheat bran, corn bran, rice
bran and most other whole grains. These fibers speed up the transfer of food through the intestines and
also trap water, so they are particularly good in helping to prevent constipation.
The health benefits of a high-fiber diet are numerous. Most people are aware that fiber keeps the intestinal
tract functioning smoothly. The fiber not only helps prevent constipation, but also reduces the risk of
hemorrhoids. For those wanting to lose weight, a high-fiber diet is a great way to go. Fruits, vegetables
and whole grains have fewer calories per bite than do foods that have a lot of fat and sugar. Also, the
fibers keep food in the stomach longer and absorb water, so they provide the sensation of fullness.
Can you get too much? Adding too much fiber to the diet in a short period of time might lead to abdominal
discomfort and gas, so if your diet is usually low in fiber, increase the amount slowly over a few weeks to
give your system time to adjust. Also, drink plenty of liquid to allow the fiber to soften and swell. And make
sure to eat a variety of fiber sources to reap all the health benefits that high-fiber foods provide.
SECTION FIVE: Week 8: Fiber
THE FIBER FACTOR
By Susan Bowerman, M.S., R.D., C.S.S.D.
W E I G H T L O S S C H A L L E N G E M A N U A L 93
Tips for Increasing Fiber Intake
Eat whole fruits with skin more often than drinking fruit juices.
Use whole fruit as a dessert.
Eat a variety of whole vegetablescooked and rawand eat them freely.
Use whole-grain cereals, oatmeal and bran cereals more often than refined cereals, like cream of
wheat or corn flakes.
Use 100 percent whole-grain breads, waffles, rolls, English muffins and crackers instead of those
made with white flour.
Try whole-grain pasta.
Use corn tortillas rather than flour.
Use brown rice, wild rice, millet, barley and cracked wheat as alternatives to white rice.
Add beans to main-dish soups, stews, chili or salads.
Add wheat bran or oat bran to meat loaves or meatballs.
For snacks, use whole-grain pretzels, popcorn or low-fat bran muffins as alternatives to cakes,
cookies and chips.
If you have trouble meeting your fiber intake, you can use fiber supplements. But remember that
fiber supplements dont replace the healthy fruits, vegetables and whole grains that you should
be consuming.
FIBER CONTENT OF SOME HIGH-FIBER FOODS
FOOD ITEM PORTION CALORIES FIBER (GRAMS)
Blackberries 1 cup 75 8
Blueberries 1 cup 110 5
Orange 1 large 85 4
Red apple 1 medium 100 4
Red pear 1 medium 100 4
Strawberries 1 cup, sliced 50 4
Broccoli, cooked 1 cup 45 5
Carrots, cooked 1 cup 70 5
Spinach, cooked 1 cup 40 4
Turnip greens, cooked 1 cup 30 5
Winter squash, baked 1 cup 70 7
Cooked beans cup, cooked 115-140 5-7
Lentils cup, cooked 115 8
High-fiber bran cereal
2
/3 cup 90-120 15-18
Oatmeal 1 cup, cooked 130 4
Rye crackers 3 crackers 75 5
SECTION FIVE: Week 8: Fiber
W E I G H T L O S S C H A L L E N G E M A N U A L 94
When our mothers told us, Eat your fruits and veggies, they were right. They are an essential part of our
diet, providing a wide range of vitamins and minerals that serve an array of important functions in the
body. Many people, however, are still deficient in their fruit and vegetable intake.
NOT GETTING THE MESSAGE
Over the last several years, the U.S. Department of Health has recommended eating at least five portions
of fruits and vegetables a day. Yet, only 1-in-7 achieve this quota. In fact, one-third of American adults eat
only two servings of fruits and vegetables a day and are four times more likely to choose a processed
snack instead. On any given day, about half the population eats no fruit at all.
A BUSHEL OF REASONS
There is a rainbow of reasons to eat a variety of colors from the produce aisle. Fruits and vegetables are
virtually fat free, low in salt and an excellent source of fiber. Some fruits and vegetables, such as carrots
and cantaloupe, provide Vitamin A, which maintains eye health and immunity. Other fruits and vegetables,
such as bananas and spinach, contain potassium, which is necessary for proper nerve and muscle
functioning. Green vegetables, such as broccoli and asparagus, provide B vitamins, which are necessary
for converting food into energy. But all fruits and vegetables contain phytonutrients, the health-promoting
components of plants. Scientific studies show that phytonutrients can help protect seven key organs,
including the eyes, heart, liver and skin, and they may also serve as antioxidants.
ANTIOXIDANT PROTECTION
Current research has measured the total antioxidant power of various foods, citing fruits and vegetables
at the top of the list. Antioxidants protect our bodies from free radicals that can cause damage to cellular
membranes. Antioxidants also boost our immunity, help make our muscles stronger and support bone and
skin health. Since eating the recommended daily servings of antioxidant-rich fruits and vegetables is not
always realistic, try supplementing your diet with appropriate products. Herbalifes Garden 7

dietary
supplement protects your health with the powerful phytonutrient and antioxidant benefits found in seven
servings of colorful fruits and vegetables. It also supports your bodys vital organs by providing them with
key nutrients.*
So, try to get in the habit of eating plenty of produce each day. Its one of the biggest favors you can do
for your body.
EAT YOUR FRUITS AND VEGGIES
By Luigi Gratton, M.D., M.P.H.
SECTION FIVE: Week 8: Fiber
*These statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure or prevent any disease.
W E I G H T L O S S C H A L L E N G E M A N U A L 95
Color-coding can be a useful device to introduce diversity into the diet. The different colors are important
because the different plant chemicals they represent have different effects on the body. There are two
purposes for this classification. First, it is meant to increase the diversity of the plant foods you eat. Second,
it groups these according to mechanisms that the phytochemicals in each group provide. By eating
regularly from each group, you will obtain a rich group of phytochemicals to help promote good health.
And remember not to overdo a good thing: Fruits and vegetables have a lot of nutrients per serving, so
always be sure to keep portion size reasonable.
FRUITS AND VEGETABLES
Add Color to Your Life
SECTION FIVE: Week 8: Fiber
By Susan Bowerman, M.S., R.D., C.S.S.D.
COLOR GROUP PREVENTIVE BENEFITS* FOODS
Red (lycopene)
Prostate and lung cancer
Heart disease
Antioxidant
Tomatoes, pasta sauce, tomato soup, tomato-based
juices (spicy or regular) and ketchup; pink grapefruit,
guava and watermelon
Red/Purple
(anthocyanidins, resveratrol)
Protects DNA
Antioxidant
Anticancer
Grapes, cranberries, blueberries, blackberries,
strawberries, pomegranate, plums and cherries
Orange
(alpha- and beta-carotene)
Antioxidant
Anticancer
Carrots, mangos, apricots, winter squash, cantaloupe,
pumpkin, acorn squash and sweet potatoes
Orange/Yellow
(terpenoids, Vitamin C)
Antioxidant
Anticancer
Heart disease
Oranges, tangerines, yellow grapefruit, lemon, lime,
peaches, papaya and pineapple; lemon, lime and
orange zest
Yellow/Green (lutein)
Vision
Anticancer
Heart disease
Spinach, avocado, collard, mustard or turnip greens,
green peas, green beans, green peppers, yellow
peppers, cucumber and kiwi
Green (glucosinolates)
Anticancer
Heart disease
Broccoli, Brussels sprouts, cabbage, kale, cauliflower,
Chinese cabbage or bok choi
White/Green (allyl sulfides)
Circulation
Blood pressure
Garlic, onions, leeks, celery, asparagus, artichoke,
endive and chives
* These benefits are potential and based on the current understanding of science in these areas. Also the various fruits and vegetables in each
group have multiple compounds that work together to provide some of these benefits. Only the major ones are used to form the groupings.
Adapted from: What Color is Your Diet? By David Heber and Susan Bowerman, New York: HarperCollins, 2001
W E I G H T L O S S C H A L L E N G E M A N U A L 96
SECTION FIVE: Week 8: Fiber
RIPE FOR THE PICKING
FOOD SELECTION STORAGE
Artichoke
Choose plump heads with tightly closed leaves, heavy for size.
Pull back one leaf to check heart for black blemishes.
Refrigerate in plastic bag up to 1 week. Keep dry to prevent mold growth.
You can freeze cooked, but not raw, artichokes.
Asparagus
Avoid limp or wilted stalks. Choose odorless stalks with dry,
tight tips.
Trim stems, wash and dry thoroughly. Wrap stem ends in a wet paper towel,
and refrigerate in a plastic bag for up to 4 days.
Bell peppers
Choose firm, brightly colored peppers with tight skin that are
heavy for their size. Avoid dull, shriveled or pitted peppers.
Store unwashed peppers in the refrigerator in a plastic bag for use within
5 days. If it gets a small moldy spot, you can cut out the moldy spot and
use the rest of the pepper. You can also slice or chop peppers, and freeze
them in an airtight container.
Broccoli Choose odorless heads with tight, bluish-green florets.
Mist with water, wrap loosely in damp paper towels, refrigerate, and use
within 3 to 5 days. Dont store in a sealed plastic bag.
Brussels sprouts
Choose firm, compact, bright-green heads. Buy on stalk
when possible.
Refrigerate unwashed Brussels sprouts in an unsealed plastic bag up to
1 week.
Cabbage
Choose heads with compact leaves that are heavy for
their size.
Refrigerate unwashed cabbage in an unsealed plastic bag for up to 7 days.
Carrots
Choose well-shaped, smooth, firm, crisp carrots with deep color
and fresh, green tops. Avoid soft, wilted or split carrots.
Refrigerate in an unsealed plastic bag with tops removed up to 2 weeks.
Cauliflower
Choose cauliflower with compact, creamy-white curds and
bright-green, firmly attached leaves. Avoid brown spots or
loose sections that are spread out.
Refrigerate in loose plastic bag up to 5 days.
Celery
Choose straight, rigid stalks with fresh leaves. Avoid pithy,
woody or limp stalks.
Refrigerate in plastic bag or wrap in foil for 1 week or more.
Corn
Choose ears with green husks, fresh silks and tight
rows of kernels.
Refrigerate with husks on for use as soon as possible, or within 1 to 2 days.
Cucumber
Choose firm, well-shaped cucumbers with dark green color,
heavy for size.
Refrigerate in a loose plastic bag up to 1 week.
Eggplant
Choose fruits that are smooth, unwrinkled, and heavy
for their size. The flesh should feel springy and
bounce back when pressed.
Eggplant bruises easily and is quite perishable. Store in a loose plastic bag
in the refrigerator for 1 to 2 days.
Green beans Choose fresh, well-colored beans that snap easily when bent. Refrigerate unwashed beans in a loose plastic bag, use within 1 week.
Green onions Choose stalks with fresh, green tops and slightly white ends. Refrigerate in a loose plastic bag for use as soon as possible.
Iceberg lettuce
Choose heads with fresh, clean outer leaves and
compact inner leaves.
Rinse head upon purchase; dry on paper towels. Refrigerate in a
loose plastic bag for use within 1 week. Dont store with apples,
pears or bananas.
W E I G H T L O S S C H A L L E N G E M A N U A L 97
SECTION FIVE: Week 8: Fiber
FOOD SELECTION STORAGE
Leaf lettuce Choose lettuce with crisp leaves. Avoid brown edges.
After purchase, rinse well, dry with paper towels or in a salad spinner.
Refrigerate in plastic bag up to 1 week. Dont store with apples, pears
or bananas.
Mushrooms
Choose well-shaped mushrooms with firm texture.
Avoid spots and slime
Refrigerate in original container or paper bag up to 1 week.
Onions
Choose onions that are firm and dry with bright,
smooth outer skins.
Store whole onions in a cool, dark, well-ventilated place for use within
4 weeks. Refrigerate cut onions in a tightly sealed container for use within
2 to 3 days.
Potatoes
All varieties should be clean, firm, smooth, dry and
uniform in size.
Store in a cool, dark, well-ventilated place for use within 3 to 5 weeks
Radishes
Choose smooth, brightly colored, medium-sized radishes.
Attached tops should be green and fresh looking.
Refrigerate in plastic bag for use within 1 week. Remove tops
before storing.
Spinach
Choose fresh, crisp, green bunches with no evidence of
insect damage.
Loosely wrap in damp paper towel. Refrigerate in loose plastic bag for use
within 3 to 5 days.
Squash
For all varieties, choose glossy, small- to medium-sized
squash, heavy for size.
Refrigerate for use within 3 to 4 days.
Tomatoes Choose tomatoes with bright, shiny skins and firm flesh.
Store at room temperature away from direct sunlight; use within 1 week
after ripe.
Apples
Choose firm, shiny, smooth-skinned applies with intact stems.
Should smell fresh, not musty.
Refrigerate in plastic bag away from foods with a strong odor. Use within
3 weeks.
Avocado
Choose avocado with firm skin and no soft spots, firm
but yielding-to-gentle pressure when ripe.
Store when unripe at room temperature in paper bag; place an apple or
banana in the bag to hasten ripening. Refrigerate when ripe for 2 to 3 days.
Bananas
Choose fruit with slight green on stem and tip, firm
without bruises. Ripens after harvest.
Store unripe fruit at room temperature. Store ripe fruit in refrigerator for up
to 2 weeks; skin may turn black. To freeze, peel the banana, wrap in foil
and freeze. Tastes like ice cream!
Blueberries
Choose firm, plump, dry berries with dusty blue color
and uniform in size.
Refrigerate for 10 to 14 days. You can also freeze whole blueberriesrinse,
pat dry and freeze in an airtight container.
Cantaloupe
Choose fragrant, symmetrical melons, heavy for size with no
visible bruises and yellow or cream undertone beneath the
webbing. Stem end should give to gentle pressure.
Store uncut at room temperature up to 1 week. Refrigerate cut melon in
airtight container up to 5 days. Wash melon before cutting to avoid transfer
of surface bacteria to the inside of the fruit.
Cherries
Select firm, red cherries with stems attached.
Avoid soft, shriveled or blemished cherries.
Refrigerate for up to 10 days.
Grapefruit
Choose fruits with thin, smooth, firm blemish-free skins that
are heavy for their size.
Store at room temperature for 1 week or under refrigeration for
2 to 3 weeks.
Grapes
Choose plump, firm fruits that are firmly attached
to the stem.
Store in a loose plastic bag in the refrigerator for up to 1 week.
W E I G H T L O S S C H A L L E N G E M A N U A L 98
SECTION FIVE: Week 8: Fiber
FOOD SELECTION STORAGE
Honeydew melon
Choose well-shaped fruits that are nearly spherical.
Should have a waxy, not fuzzy, surface and feel
heavy for size. They should be fragrant.
Store in refrigerator for up to 2 weeks. Wash melon before cutting to avoid
transfer of surface bacteria to the inside of the fruit.
Kiwi Choose slightly firm fruit with a rough, fuzzy skin. Store unripened fruit in plastic bags under refrigeration for up to 6 weeks.
Lemon, limes
Choose lemons and limes with firm, thin,
smooth skin, heavy for size.
Refrigerate up to 2 weeks.
Mango
Choose slightly firm mangos with sweet aroma.
Avoid sap on skin.
Store at room temperature 1 to 2 days. Refrigerate peeled,
cut mangos.
Nectarine Choose firm nectarines with smooth skin.
Store unripe in paper bag until ripe, then store at room temperature for
use within 2 to 3 days.
Orange
Choose oranges with firm, smooth skins,
heavy for size.
Store at room temperature for 1 to 2 days. Refrigerate for
1 to 2 weeks.
Peach
Choose peaches with firm, fuzzy skins that yield to gentle
pressure when ripe. Avoid blemishes.
Store unripe peaches in paper bag. When ripe, store at room temperature
for use within 1 to 2 days.
Pear
Choose firm fruit, then check the neck for ripeness
daily by applying gentle pressure to the stem end of
the pear with your thumb. When it yields to the
pressure, its ready to eat.
Store unripe pears in paper bag at room temperature.
Refrigerate ripe pears.
Pineapple
Choose pineapples with dark-green leaves, heavy for size.
Avoid soft or dark spots and dry-looking leaves.
Eat as soon as possible. Refrigerate cut pineapple for 2 to 3 days.
Wash fruit before cutting to avoid transfer of surface bacteria to the
inside of the fruit.
Plum
Choose plump plums with smooth skins. Avoid bruises
and soft spots.
Store unripe plums in paper bag until ripe. Refrigerate ripe plums.
Raspberries
Choose dry, plump, firm berries. Avoid wet or
moldy berries.
Do not wash until ready to eat. Refrigerate for use within
1 to 2 days.
Strawberries
Choose shiny, firm fruit with a bright-red color.
Caps should be fresh, green and intact. Avoid shriveled,
mushy or leaky berries.
Do not wash until ready to eat. Store in refrigerator for
1 to 3 days.
Tangerine
Choose firm to semi-soft tangerines with deep
orange color, heavy for size. Avoid soft spots and
dull or brown color.
Refrigerate up to 2 weeks.
Watermelon
Choose symmetrical watermelons with dried stems and
yellowish undersides, heavy for size with a hard rind.
Store whole watermelons at room temperature. Refrigerate cut
watermelons in airtight container for use within 5 days. Wash melon
before cutting to avoid transfer of surface bacteria to the inside of the fruit.
RIPE FOR THE PICKING (CONTINUED)
W E I G H T L O S S C H A L L E N G E M A N U A L 99
I always encourage my patients, when shopping, to avoid sugar and, instead, look for protein. Since we
live in a carbohydrate-rich society, its not always easy to find low-calorie, healthful foods, which are
generally expensive and have a short shelf life. This is all too obvious when traveling. Whether its the
airport or a gas station, high-protein foods that are low in sugar are difficult to find. The next time you
walk into a gas station, a food stop, or a snack bar in the airport, look around. You will see lots of chips,
candies, crackers, doughnuts, muffins and plenty of soda. Generally, the only protein is beef jerky, almonds
and milk. Now protein bars are coming into fashion, but they are not widespread. The problem with
snacking on these sugary foods is the empty calories. You want to make your calories count, and sugar
doesnt help much. Prepackaged foods that are high in sugar generally do not have a high-nutrient density.
Protein is the nutrient of interest for most of the current diets. In the 1980s, the high-carbohydrate diet was
king, but this diet has proven deleterious to most people. We do need carbohydratesremember, its like
the fuel you add in the gas tank of your carbut unless youre training for a marathon, you do not need
that much. Generally, about 40 percent to 50 percent of your daily calories can come from carbohydrates,
which means that on a 2,000-calorie-per-day diet, that is approximately 800 to 1,000 calories, which
translates into the typical Western breakfast of a large latte and a muffin. Under these conditions, youre
usually tapped out by 10 a.m. with all the carbs you need for the day. Now imagine adding some pizza,
a hamburger and a soda, a mid-afternoon coffee, a bag of chips and then maybe some bread with dinner.
Its not hard to quickly accumulate 4,000 calories. Cutting carbohydrates out of the diet is the basis of
most, if not all, of the popular diet programs today.
The idea of a low-fat diet has changed, and now a diet rich in healthy fatssuch as monounsaturated fats
from nuts, avocados and olive oil, and polyunsaturated fats from fish oil and flaxseedis popular. The
percentage for dietary protein can vary widely, but most experts target around 30 percent.
SURROUNDED BY SUGAR
SECTION FIVE: Week 9: Sugar
By Luigi Gratton, M.D., M.P.H.
W E I G H T L O S S C H A L L E N G E M A N U A L 100
Say the word sugar and most people picture the familiar white granular stuff many of us have in a sugar
bowl at home. But what is sugar exactly?
Table sugar is just one form of sugar that we get in the diet. Sugars are carbohydrates, and they exist
naturally in different forms and in all kinds of foods. The granulated sugar that you might sprinkle on your
cereal is called sucrose, which is produced primarily by extracting the sugar from sugar beets or sugar
cane, although it is present in lots of other plant foods, too. The primary sugar in fruits is called fructose,
and there is a naturally occurring sugar in milk called lactose. When you consume a fruit, a vegetable or
a dairy product, you cant avoid consuming the natural sugar that these foods contain.
All sugars ultimately end up in the bloodstream in the form of glucose, which is the form of sugar that our
body prefers to use for energy. While sugars in foods end up as glucose in the bloodstream, so do the
end-products of the digestion of all carbohydrate-rich foods like fruits, vegetables and starchy foods.
The concern about sugar intake from added sugars (not the naturally occurring ones) has mostly to do
with the fact that they are considered to be empty caloriesthat is, sugar provides calories (which the
body uses for energy) but no vitamins or minerals. So, if you consume a lot of sugary foods instead of
healthier items, you are shortchanging yourself by not getting enough of the vitamins, minerals, fiber and
healthy phytonutrients that carbohydrate-rich natural foods contain.
We eat a lot of sugareven in foods that dont taste sweet. Aside from the obvious items like sodas, fruit
drinks, sweetened cereals and desserts, sugarin one form or anotherfinds its way into condiments,
soups, breads and even savory snacks like chips. The primary health hazard of eating too much sugar is
tooth decay. The bacteria that live in your mouth can convert sugars into an acid that can destroy tooth
enamel. Foods that are sweet and sticky, like fruit snacks or gummy candies, are particularly a problem
since the sugar stays in contact with the teeth.
Does sugar make you fat? Certainly sugar adds extra calories to the diet, and extra calories mean extra
weight. Most studies have focused on soda consumption, and several have concluded that as soda
consumption increases, so does the risk of obesity. Part of the problem with beverages is that they dont
fill us upso we can consume a lot of calories in these sweet liquids and still consume regular solid foods,
too, before we feel full.
SECTION FIVE: Week 9: Sugar
SUGAR HIDE-AND-SEEK
By Susan Bowerman, M.S., R.D., C.S.S.D.
W E I G H T L O S S C H A L L E N G E M A N U A L 101
The other issue is that many foods that are high in added sugars are also high in fats and caloriescakes,
pastries, ice cream and candy bars are just some of the sweet foods we eat that are loaded down with
fat and calories. Food manufacturers are more than happy to accommodate Americas sweet toothsugar
is inexpensive and adds a lot of taste to foods. To know how much sugar you are eating, its important to
understand that many forms of sugar are added to foods. By reading the label, you may not realize how
much sugar a food really contains.
Here are some other forms of sugar that you might see on a label: sucrose, fructose, glucose, dextrose,
lactose, maltose, invert sugar, raw sugar, turbinado sugar, brown sugar, cane sugar, brown rice syrup, fruit
juice concentrate, confectioners sugar, maltodextrin, corn syrup, high-fructose corn syrup, honey, maple
syrup and molasses.
One popular breakfast cereal marketed to children has the following ingredients: corn, sugar, corn syrup,
modified cornstarch, canola oil and high-fructose corn syrup, followed by some vitamins, minerals, and
artificial colors and flavors. This cereal isnt much more than a bowl of sugar, oil and starch.
When you look at a food label, the sugar content is listedin grams per servingjust under the total
carbohydrate listing. But this includes all sugars in the food including natural sugars, so it can be deceptive.
For instance, a bran cereal with no added sugar but with raisins in it might look as high in sugar as a
sugary kids cereal. But there is a big difference in the nutritional value of the two foods, since one might
contain only the natural sugar from the fruit, while the kids cereal will contain all added sugar.
How can you reduce your sugar intake? Try to obtain your sugars naturallywhich should be primarily
from fresh, whole fruit.
Fruit juices, even if they are 100 percent fruit juice, are all-natural sugar but they are very high in
caloriesits best to avoid beverages with high calories, including fruit juices, sodas, lemonade and
other sweetened beverages. Learn to enjoy your iced tea for its natural flavor, rather than for the
flavor of the sugar that you pour into the glass.
Rather than adding syrup or honey to foods like waffles or pancakes, try topping them with sliced
fresh fruit and a dollop of vanilla yogurt.
Look for whole-grain cereals without added sugars, and top with sliced bananas, berries or other
fruit that appeals to you. This applies to both cold cereals and hot. Oatmeal is delicious with some
mashed banana stirred in for sweetness.
Keep healthy snacks around, like whole fruits, cut vegetables, whole-grain crackers, low-fat yogurt
and low-fat cheese, so you wont be tempted to eat sweets instead.
SECTION FIVE: Week 9: Sugar
W E I G H T L O S S C H A L L E N G E M A N U A L 102
Help your kids develop healthier habitsif they are old enough to read labels, give them a list of all
the names for sugar and ask them to become sugar detectives. They will enjoy finding the hidden
sources of sugar in foods, and it will help to educate them as to how much sugar is added
sometimes where you least expect it.
Instead of baked goods for desserts, try fresh fruit with a bit of chocolate syrup. One great trick is
to take ripe bananas, peel and place them on a foil-lined tray in the freezer. Frozen bananas taste
just like ice cream and will satisfy your sweet tooth for significantly fewer calories.
If you add sugar to cereals, beverages and fruits routinely, try to gradually reduce the amount you
use. You may not really know the true flavor of these foods because you have masked the flavor
with sugar. Fresh fruits in season should be deliciously sweetno added sugar necessary.
SUGAR HIDE-AND-SEEK (CONTINUED)
SECTION FIVE: Week 9: Sugar
W E I G H T L O S S C H A L L E N G E M A N U A L 103
Sugar is a short-term source of both energy and pleasure. But the fact is, kids today are on sugar overload!
According to a study published in the Journal of the American Dietetic Association, kids are getting a
staggering 29 teaspoons of refined sugar per day. This overconsumption of sugar is causing a variety of
problems and health issues.
Currently, about a third of the nations children and teens are either overweight or obese, and a high-sugar
diet is often the cause. Sugar can make it difficult to lose weight because of constantly high insulin levels,
which cause the body to store excess carbohydrates as fat. It can also suppress the immune system,
cause tooth decay, and even lead to diabetes. Whats more, too much sugar can also result in energy
peaks and valleys.
HIGHS AND LOWS
After sugar consumption, children experience a rapid rise of the stimulant hormone adrenaline, which
causes hyperactivity. In fact, a recent study at Yale University School of Medicine revealed that,
when ingested by children, sugar releases twice the amount of adrenaline into the bloodstream as
it does in adults. Kids then experience a crashing low, as refined sugars break down very quickly in the
body, leaving them tired, irritable and unable to concentrate.
THE CULPRITS
So, which foods contain the most calories from sugar? It all starts with breakfast. Sugar accounts for
more than a third of the weight of childrens cereals. They contain about 52 percent more sugar than adult
cereals and have less protein and fiber.
Another big concern is sugar-sweetened sodas. They are the largest source of added sugar in the daily
diets of U.S. children. Each 12 oz. carbonated soft drink contains the equivalent of 10 teaspoons of sugar
and 150 calories. And juice-flavored drinks arent any better. They often contain as much added sugar as
soft drinks and also tend to be high in calories and low in valuable nutrients.
So, instead of giving your child sugar-loaded cereals and beverages, offer them healthier alternatives,
such as fruit. Its a naturally sweet snack that also contains fiber and vitamins they need.
SECTION FIVE: Week 9: Sugar
SIZING UP SUGAR FOR KIDS
By Luigi Gratton, M.D., M.P.H.
W E I G H T L O S S C H A L L E N G E M A N U A L 104
Anytime is the right time to get outdoors, get in shape and renew our commitment to a healthy lifestyle.
Here are some helpful hints to keep in mind as you shape up.
1. TAKE TIME TO WARM UP
Spending 5 to 10 minutes warming up prepares your body for exercise. Walk before jogging. Jog before
running. Just warm up at a pace that gradually gets your heart beating at 50 to 60 percent of your maximum
heart rate. And dont forget to stretch. Moving from side to side warms your muscles and prepares them for
exercise. Warmmuscles allowfor a greater range of motion for your joints and make injuries less likely as well.
2. THINK VARIETY
Have you ever started a fitness program and then let it fizzle out? The reason could have been boredom.
A program that includes several fitness activitiesfor example, walking or biking on Mondays and
Wednesdays and playing tennis or swimming on Fridays and Sundayswill help maintain your interest and
keep you motivated. Need a change of scenery? Try varying the place you exercise with a new route for
walking or biking. Having different options can allow you to pick the one that suits your mood and keeps
your fitness program feeling fresh.
3. GET YOUR ANTIOXIDANTS
Dont forget about the important role that proper nutrition plays in achieving an active lifestyle. Since
exercise can increase the formation of free radicals, its always good to have some extra protection.
Antioxidants, such as Vitamin C and beta-carotene, may play a role in preventing cellular injury and
delaying muscle fatigue. Try to get at least five servings of fruits and vegetables a day, as they are packed
with powerful antioxidants. Our targeted nutrition products also provide key antioxidants that protect
muscles and joints against exercise-induced oxidative stress. So, remember to add antioxidants to your
diet and get the most out of your fitness program.
SHAPE UP YOUR LIFE
SECTION FIVE: Week 10: Exercise
By Luigi Gratton, M.D., M.P.H.
W E I G H T L O S S C H A L L E N G E M A N U A L 105
What is the easiest way to work the whole body? Very simply, I developed what I call The Simple 7the
seven main muscle groups we work on throughout the week. The Simple 7 includes:
1. Chest
2. Biceps (Front of arms)
3. Triceps (Back of arms)
4. Abs (can be worked daily)
5. Back
6. Front of legs
7. Back of legs
Generally, I split a workout between alternating days: The first day I will work upper body, the next day lower
body. Again, work abs every day to help strengthen the core. Doing some healthy cardio means a good
15 minutes of elevated heart rate. There is plenty of evidence to support the notion that 15 minutes of
cardio daily has profound impact on heart health.
Dont worry about trying to spend an hour on a treadmill; the added benefit is minimal and may actually
work against you.
There are approximately 260 muscles in the body. So, why just work on seven, and why these seven? Well,
its all about getting the most bang for your effort. When exercising, its best to work on large muscle
groups. Its as if you are fine-tuning a regular car engine as opposed to an engine in a toy boat. The larger
the muscle, the more metabolic benefit, and the bigger the payoff when it comes to weight maintenance.
The Simple 7 group consists of the fewest number of muscle groups one has to work on to achieve
maximum benefit in an exercise routine. You can exercise with more or less, but if you attack these
particular muscles, then you will achieve maximum benefit. Also, its important to realize that the body is
a balanced machine, and you must work the lower with the upper, and the back with the front. The seven
muscle groups provide total balance in an easy way.
SEVEN WAYS TO LOOK GREAT
Target These Major Muscle Groups
SECTION FIVE: Week 10: Exercise
By Luigi Gratton, M.D., M.P.H.
W E I G H T L O S S C H A L L E N G E M A N U A L 106
How much you work out depends on your schedule, but I recommend three to five times a week. I work
out daily, but I incorporate tremendous variety into my routine for a number of reasons. One reason is to
always keep it interesting. Another reason is to move the stress around the body. You dont want to repeat
the same exercise every day, because that will wear on the joints, bones, muscles, tendons and ligaments.
I generally recommend splitting up the week. For those of you who can only work out three days a week,
which I consider the minimum, either rotate Monday, Wednesday and Friday. Or you can do Tuesday,
Thursday and Saturday. This allows one day in between for rest. This rest time gives the body an
opportunity to grow and repair from the damage caused by exercise. Within those three days, you can
rotate exercises, so Monday would be upper body and abs, Wednesday, lower body and abs, then Friday,
upper body and abs again. The following Monday, you could rotate so that Monday is lower body and abs,
Wednesday is upper body and abs, and then Friday is lower body and abs again.
This allows that necessary rest time between exercises for optimal muscle health. Three days a week is the
basic minimum routine. On each day, the workouts should be split between cardio and resistance:
30 minutes of each is perfect. The cardio exercises should be rotated as well, so that Monday is the treadmill,
Wednesday is the bike, and Friday is the elliptical. This again allows variety so that youre not bored, and it
spreads the stress around the bodys tissues so as to avoid overuse injuries that are so common.
If you prefer to exercise more, then five or even six days a week is recommended. With more days, you
can split up your workouts more. For example, Monday, instead of just doing upper body, you do very
specific upper body such as chest and biceps with abs. Remember, abs are done every day to strengthen
your core. Then Tuesday you could do specific lower body such as quads, calves and abs. Going on to
Wednesday, youre back to upper body so that youre doing upper back, triceps and abs; Thursday,
hamstrings and abs. Then Friday you can repeat your Monday workout so that youve come full circle and
have given your body ample time to rest. This is the best workout for the individual who does not have
time to spend two hours in the gym every day.
The cardio exercise should be done after your strength workout. I prefer this for a couple of reasons. First,
you will not be as tired for your strength training, for which it is important to be well rested. A second reason
is sweat. After running on a treadmill or stair stepper for 30 minutes, your bodys sweat and salts are coming
out of your pores, which makes for a more challenging weight workout. The bar may be slipping from your
grasp; youll be sliding around in the machines, and so forth. So try to do weights first, then cardio. The
only reason I recommend some people start with cardio is that those individuals are very tight and tell me
that their muscles are cold in the morning. For these people, I think cardio beforehand may actually improve
their workouts. It tends to make them more limber and gets the blood circulating around the body.
SECTION FIVE: Week 10: Exercise
HOW OFTEN SHOULD YOU WORK OUT?
By Luigi Gratton, M.D., M.P.H.
W E I G H T L O S S C H A L L E N G E M A N U A L 107
When it comes to burning calories, most of us want to get as much mileage out of our exercise as possible.
For many, the more calories we burn, the better we feel about our workout. While energy expenditure
should not be the only measure of a good workout (remember: its good for you and it makes you feel
better too!), it is helpful to know what a given activity might be costing you in terms of calories.
A word of caution, though, about counting calories: Simply burning more calories will take you only so far
down the road to better health. A well-balanced, low-fat diet, plenty of rest and a healthy attitude are also
essential. And, of course, all things in moderationincluding exercise.
READING THE CHART:
The numbers of the chart on the next page correspond to how many calories individuals burn per hour
during different activities. There are a few things you should keep in mind as you review this chart. With
exercise, it really is true that you get out of it what you put into it. Simply showing up for class and going
through the motions is not going to do you much good. To get the most out of your exercise session, give
it your all, even if your all is less than what others might be doing. And dont forget to look for little ways
to increase the number of calories you burn each day. You might be surprised to learn that it is possible
to burn more calories simply by becoming more active in your everyday life. Doing things like using the
stairs, walking to the mailbox instead of driving, and doing active chores around the house are great ways
to burn additional calories.
CALORIE BURNERS:
ACTIVITIES THAT TURN UP THE HEAT
SECTION FIVE: Week 10: Exercise
By Susan Bowerman, M.S., R.D., C.S.S.D.
W E I G H T L O S S C H A L L E N G E M A N U A L 108
Calorie-Burning Activity Chart
As an example for how to use this chart, look up how many calories youre burning by engaging in different
activities. The more active the exercise, the more calories you burn.
*Calories burned per hour will be higher for persons who weigh more than 154 pounds (70 kg), and lower for persons who weigh less.
Adapted from: Dietary Guidelines for Americans 2005.
MODERATE PHYSICAL ACTIVITY
APPROXIMATE CALORIES/HOUR FOR
A 154-POUND PERSON*
Hiking 370
Light gardening/yard work 330
Dancing 330
Golf (walking and carrying clubs) 330
Bicycling (<10 mph) 290
Walking (3.5 mph) 280
Weight lifting (general light workout) 220
Stretching 180
VIGOROUS PHYSICAL ACTIVITY
APPROXIMATE CALORIES/HOUR FOR
A 154-POUND PERSON*
Running/jogging (5 mph) 590
Bicycling (>10 mph) 590
Swimming (slow freestyle laps) 510
Aerobics 480
Walking (4.5 mph) 460
Heavy yard work (chopping wood) 440
Weight lifting (vigorous effort) 440
Basketball (vigorous) 440
SECTION FIVE: Week 10: Exercise
W E I G H T L O S S C H A L L E N G E M A N U A L 109
SECTION FIVE: Week 10: Exercise
HOW MUCH DOES IT TAKE
TO BURN IT OFF?
Many people tend to overestimate the calories burned through exercise, and assume that a little exercise
will burn off the calories in any indulgence. The chart below gives the calories in various foods, and the
amount and type of exercise needed to burn off those calories.
FOOD AMOUNT CALORIES TO BURN IT OFF
Chocolate drop 1 drop 25 6 minutes of walking
Microwave popcorn 4 cups 140 20 minutes of biking
Potato skins with cheese and bacon 1 average serving 1,100 187 minutes of dancing
Candy bar 1 bar 280 30 minutes of singles tennis
Chocolate fudge brownie ice cream 1 cups 780 90 minutes of playing racquetball
Potato chips 1 ounce 160 90 minutes of playing Frisbee
Stuffed crust pizza 2 slices 1,000 2 hours of ice skating
Chocolate frosted donut 1 donut 360 1 hour of playing baseball
Mocha frappuccino with
whipped cream
16 ounces 380 130 minutes of playing billiards
Pumpkin pie with whipped cream 1 slice 350 30 minutes jumping rope
Stuffing with gravy 1 cup stuffing, cup gravy 425 100 minutes golfing (no cart)
Chocolate chip cookies 4 small 400 120 minutes of bowling
Mixed nuts cups 435 165 minutes of dusting
Macaroni and cheese 1 cup 430 45 minutes of stair-climbing
Pecan pie 1 slice 500 60 minutes of swimming
Eggnog 1 cup 350
52 minutes of playing
half-court basketball
Double burger with fries 1 burger & large fries 1,100 2 hours of jogging
Ranch dressing 2 tablespoons 150 30 minutes of doing aerobics
Mayonnaise 1 tablespoon 100 22 minutes of brisk walking
W E I G H T L O S S C H A L L E N G E M A N U A L 110
There are so many benefits to exercise, and every day, we are discovering new ones.
A recent Newsweek article discussed how exercise can boost brain power and fight off diseases like
Alzheimersmore incredible information in an already long list of benefits. Newresearch in animal models has
shown that exercise stimulates a hormone called IGF-I or insulin such as growth factor-I, which, in turn, goes
to the brain to stimulate another brain-derived-neutrotrophic factor (BDNF). BDNF is believed to facilitate a
process in which an animals brain nerve cells branch out and communicate with each other. In fact, research
has supported that theory that a brain with lower levels of BDNF is challenged with retaining newinformation.
How amazing is exercisenot only does it build the body, but the mind as well! Exercise not only slows the
aging process in the brain, but reverses it. Research has also shown that active adults have less inflammation
in the brain and fewer transient ischemic attacks, or ministrokes, which can impair cognition. People who
exercise regularly tend to have higher levels of neurotransmitters that regulate mood, such as serotonin,
dopamine and norepinepherine. With so many people on psychotropic medication, exercise is proving to be
an inexpensive method of maintaining mental health. As with the bodys muscle mass, the same holds true
for the brain: Use it or lose it. Within just a short month of stopping physical activity, the new brain tissue
connections that were formed basically shrink down back to normal.
Many parents of children with attention deficit/hyperactivity disorder (ADHD) already know the benefits of
physical activity on their children. It tends to help regulate their moods. An exercise prescription can often
be given in conjunction with medication for these ADHD children/or may even replace a medication regimen.
This has broad-ranging implications for children in school and their curriculum. With so many schools
having downsized the number of physical education classes with a focus on more class time, this could
be detrimental. That extra time on the playground may actually boost test scores in all children. The great
thing about introducing physical education at an early age in school is that it sets the tone for future
exercise. Once a healthy habit like exercise is established, it tends to carry on. When people understand
the importance, it becomes even more of a regular routine.
So, we know the benefits of exercise for all types of health. Not only does exercise help with chronic
conditions, it also promotes wellness.
EXERCISE FOR BODY AND MIND
SECTION FIVE: Week 10: Exercise
By Luigi Gratton, M.D., M.P.H.
W E I G H T L O S S C H A L L E N G E M A N U A L 111
Take the stairs instead of the elevator or escalator, for at least a few floors. If you have to take the
escalator, make it a point to walk it.
Walk or bike to nearby destinations instead of always driving.
When at the mall doing your holiday shopping, park your car farthest from where you intend to shop.
Get off the bus a few blocks early, or park a few blocks from work.
Exercise while watching television, especially during commercials.
Hide your remote control and get up to change TV channels or adjust the volume.
Busy yourself with housework, such as vacuuming, washing the floors, polishing furniture, washing
the windows or gift-wrapping.
In the evenings, take your family for a walk around neighborhoods that have great holiday lights on
the houses.
Take the dog for a walk.
Work in the garden or yardraking the leaves or sweeping the patio.
Go for a short walk before breakfast and after dinner.
Spend half your lunch hour eating and the other half walking around the building or parking lot.
Get your coworkers to join you.
Walk up and down the stairs on your breaks at work.
Several times a day, take a few moments to move around and stretch your legs, regardless of what
youre doing.
When on your cell phone or cordless home phone, walk around while you talk.
Clean up the garage or organize your closets or kitchen cupboards.
Go shopping. You dont have to buy anything, just walk the aisles and look at the items.
SECTION FIVE: Week 10: Exercise
FITTING IN FITNESS
W E I G H T L O S S C H A L L E N G E M A N U A L 112
Want to enjoy a long, active life full of energy and vitality? Youll have to put your heart into it. Maintaining
a strong, healthy cardiovascular system is essential to your overall health and quality of life. So why wait?
Start making life choices today that will give you the heart of a championand the life of a winner. Here
are a few ideas to get you started:
1. STEP UP YOUR GAME
Get your body moving. Studies show that moderate physical activity can strengthen the heart. Regular
exercisejogging, weight lifting, playing sportsis key to a healthy heart and a rich and fulfilling life. Not
interested in playing sports or joining a gym? Try walking. Taking 6,000 to 10,000 steps every day is terrific
for your heart. A pedometer, available at any sporting-goods store, can help you keep track of your steps
throughout the day. Try different types of exercise, find the ones you really enjoy, and make them a regular
part of your life.
2. EAT LIKE A WINNER
Forget the fast food. Junk the junk food. Create a heart-healthy diet. That means healthy protein, healthy
fatty acids like Omega-3s, lots of water and plenty of fruits and vegetables. The way you eat is important,
too. So dont skip meals. Schedule regular times for meals and snacks. And try not to eat anything within
a few hours of going to bed.
3. REST, RECHARGE AND REJUVENATE
And speaking of going to bed its time to get some shut-eye. Sleep deprivation has been linked to an
increased risk of heart problems. Were busy people, and it can be tempting to shave off an hour or two
of sleep to be more productive. Resist that temptation. Think of it this way: For eight hours of every day
of your life, the most productive activity you can engage in for your health is sleeping. So, have a good
nightand youll have a great life.
SECTION FIVE: Week 11: Heart Health
DO YOU HAVE THE
HEART OF A CHAMPION?
By Luigi Gratton, M.D., M.P.H.
W E I G H T L O S S C H A L L E N G E M A N U A L 113
There are nearly 100,000 miles of arteries, veins and capillaries in your body. They allow nutrient-rich blood
to nourish the cells and organs of your body. But when theyre blocked, it can result in heart attack or
stroke, the #1 and #3 leading causes of death in the United States.
Obesity is a major risk factor for heart disease. Your heart health alone is reason enough to lose any extra
weight youre carrying. But is there anything else you can do to support your heart health?
Take a closer look at the food choices youre making. Its also important to eat enough protein to maintain
or build your lean muscle mass, and watch your intake of good fats and bad fats. Fish is a good source
of Omega-3 fatty acidsgood fats that are essential for heart health.
COLORFUL CHOICES
Make sure to include plenty of colorful fruits and vegetables in a nutrient-rich diet. Some foods are
considered particularly heart healthygarlic, almonds and certain fruits and vegetables. A great way to
choose your fruits and vegetables is to use color as a guide. In general, the deeper the color, the more
nutrient rich it is. Different colors indicate variety of nutrients. See the chart below for the phytonutrients
each provides.
SUPPLEMENTATION
Its often difficult to get all the nutrients you need
from your diet alone, especially when youre
watching portion sizes and calories. And with our
busy lifestyles, were often tempted to reach for
fast food, which is often unhealthy food. Thats
why so many people have discovered the benefits
of supplementation. If youre not meeting your
daily requirements through food, supplements
can fill in the gaps in your diet, insuring that youre
getting all the nutrients you need.
Losing weight is one of the most important steps
you can take for your cardiovascular health. But
dont stop there. Make sure youre doing
everything you caneat right, exercise, get regular
checkups and take supplements.
SECTION FIVE: Week 11: Heart Health
HEART OF THE MATTER
By Luigi Gratton, M.D., M.P.H.
Orange-yellow
(terpenoids, Vitamin C)
Oranges, tangerines, peaches,
papayas, nectarines
Orange
(alpha- and beta-carotene)
Carrots, mangos, apricots, acorn
squash, cantaloupes, pumpkin,
winter squash, sweet potatoes
Red-purple
(anthocyanidins, resveratrol)
Red grapes, fresh plums,
cranberries, raspberries,
blackberries, blueberries,
strawberries
Red
(lycopene)
Tomatoes and tomato products,
pink grapefruit, watermelon
Yellow-green
(lutein)
Spinach, avocado, honeydew
melon, collard greens, mustard
greens, yellow corn, green peas
Green
(glucosinolates)
Broccoli, brussels sprouts,
cabbage, Chinese cabbage,
bok choy
White-green
(allyl sulfides)
Garlic, chives, onions, celery,
leeks, asparagus
W E I G H T L O S S C H A L L E N G E M A N U A L 114
HEART HEALTH: A GLOBAL CONCERN
Heart disease is the #1 killer of Americans today. According to the American Heart Associations estimates,
1.2 million Americans will have a first or recurrent heart attack in 2008; approximately 452,000 will die as
a result.
Worldwide, heart disease kills approximately 17 million people per yearthats almost one-third of all deaths
globally. The Atlas of Heart Disease and Stroke, released by the World Health Organization, estimates
that by 2020, heart disease and stroke will be the leading cause of both death and disability, with the
number of fatalities projected to increase to more than 20 million a year.
In Mexico, heart disease has been the leading cause of death for the last 20 years, while in Europe,
cardiovascular disease kills 4 million people each year. About half of the worlds cases of cardiovascular
disease occur in the Asia Pacific region; 1.3 million people die of cardiovascular disease annually in Russia;
and, according to a study released by the New England Journal of Medicine, cardiovascular disease is the
leading cause of death in China.
While these statistics paint a bleak picture, they also present a huge opportunity to promote the benefits
of a healthy, active lifestyle. When I think about optimal cardiovascular health, heres what comes to mind:
Maintaining a healthy weight
Making sure you get lots of antioxidants from your diet (fruits and vegetables) and
through supplementation
Participating in some form of aerobic exercise on a daily basis
Making sure you are well hydrated and get plenty of sleepmuch of the repair and
regenerative work of the body occurs while we sleep
Additionally, taking Herbalifes Niteworks

dietary supplement powder mix helps promote Nitric Oxide

(NO) levels and maintain blood pressure in the normal range.* Herbalife

Core Complex softgels target four

key indicators of heart health: cholesterol, triglycerides, homocysteine and oxidative stress.*
HEART TO HEART
SECTION FIVE: Week 11: Heart Health
By Lou Ignarro, Ph.D.
*These statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure or prevent any disease.
W E I G H T L O S S C H A L L E N G E M A N U A L 115
Q: WHY IS CARDIOVASCULAR HEALTH SO IMPORTANT?
A: Your cardiovascular system is literally at the heart of your overall health. Maintaining it is crucial for a
variety of reasons. It gives you energy and the ability to keep up with the daily demands of life. A healthy
cardiovascular system is also essential for mental clarity and protecting you against stress. Additionally,
cardiovascular health contributes to overall vitality.
Q: WHAT KINDS OF THINGS CAN I DO TO IMPROVE MY CARDIOVASCULAR HEALTH?
A: There are several things you canand shouldincorporate into your life to maintain a healthy
cardiovascular system. Exercise is crucial. Brisk walks, sit-ups, light weight training, swimming and biking
are all excellent, low-impact and efficient exercises for any fitness level. The important thing is to do
something every day. Another important factor is proper eatingand that means getting the right amount
of essential vitamins and other nutrients, as well as antioxidants.
Q: HOW DOES HERBALIFE

CORE COMPLEX HELP IMPROVE HEART HEALTH?

A: Herbalife

Core Complex targets four key indicators of heart health: cholesterol, triglycerides,
homocysteine and oxidative stress. Taking Core Complex is a great way to give your cardiovascular system
the nutrition it needs every day. Whatever you do to maintain a healthy cardiovascular system, the
important thing to remember is to make it a priority. Exercise regularly, eat right and keep stress to a
minimum. Your health depends on it.
SECTION FIVE: Week 11: Heart Health
CARDIOVASCULAR HEALTH
Q & A with Lou Ignarro, Ph.D.
W E I G H T L O S S C H A L L E N G E M A N U A L 116
Q: WHAT IS ALPHA LIPOIC ACID, AND HOW DOES IT SUPPORT THE HEART?
A: Alpha lipoic acid (ALA), an ingredient in Herbalifes Niteworks

, is a potent antioxidant first discovered

in the 1950s and later recognized in 1988 for a variety of health-promoting activities. ALA works in the
mitochondria, the bodys energy-producing cells, where it has been shown to protect the DNA from
damage. Many antioxidants, like Vitamin C, work well in areas of the body where there is water, while
others, like Vitamin E, work well in areas of fat. ALA has the unique capability to work in both water and
fat, and, moreover, helps to recycle our natural Vitamins C and E. In the heart, ALA helps protect the
cardiovascular system from free radical damage.
Q: IF NITRIC OXIDE IS A GAS, WHY DOES NITEWORKS

COME IN POWDER FORM?

A: Herbalife developed Niteworks

, informed by the research of Dr. Lou Ignarro, a Nobel Laureate in

Medicine. Dr. Ignarros research showed that Nitric Oxide helps to keep blood vessels toned, flexible and
youthful for improved circulation. His research further showed that Nitric Oxide enhances blood flow,
supporting function of the heart, brain and other organs. His additional research has shown that the
combination of two amino acids, arginine and citrulline, helps to support Nitric Oxide production in the
body. Herbalife developed Niteworks

as a powder with these two amino acids. This product also contains
alpha lipoic acid and Vitamin E for antioxidant protection.*
Q: HOW DOES GARLIC CONTRIBUTE TO CARDIOVASCULAR HEALTH?
A: Garlic has long been recognized as a high-quality supplement to support healthy circulation and a
healthy heart. One of the key active components is called allicin, which helps to support cholesterol-
lowering, antioxidant, blood-thinning and antimicrobial activities. Garlic supplements should be specially
coated to be effective because stomach acid inhibits activity. Herbalife developed Mega Garlic Plus with
an enteric coating to safely pass through the stomach for full absorption.
SECTION FIVE: Week 11: Heart Health
TAKE GOOD HEALTH TO HEART
Q & A with Luigi Gratton, M.D., M.P.H.
*These statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure or prevent any disease.
W E I G H T L O S S C H A L L E N G E M A N U A L 117
Here are some simple strategies for enjoying a healthy, active lifestyle outdoors.
1. DRINK PLENTY OF WATER
When it comes to physical activity, dont forget the importance of water. Youve probably heard this a
hundred times, but theres a reason for it. Your body uses water in almost every function, including the
process of burning fat. Water helps every cell and organ in your body work. It cushions your joints, and
helps keep your body cool. Water also helps flush toxins out of your system and rehydrates the body. Plan
ahead. Make sure to carry a water bottle and hydrate with water or a fitness drink. Drink before, during
and after physical activity to replace the water you lose when you sweat. Even a small water deficiency
can affect how you perform, so drink up!
2. TRACK YOUR PROGRESS
Keep a journal of your physical activity to chart your progress. Whether youre interested in losing weight,
building muscle or just getting active again, keeping a log will help motivate you. Record all the information
for each workout, including time, intensity and performance. Its a good idea to record your baseline
measurements and find out your body-fat percentage, so you can set attainable weight-loss goals. You
may not feel like youre making progress, but when you look back at where you started, you may be
pleasantly surprised. Remember that small steps matter. Tracking even a slight amount of improvement
on paper will inspire you to keep going with confidence.
3. PROTECT YOUR SKIN AND HAIR
Do you play sports or spend time working out at the beach? Being outdoors means being exposed to the
elements, such as sun, wind and pollution. For example, its a good idea to wear sunscreen and a hat to
protect your skin and hair. Use products that help repair damage from daily environmental stresses and
that can help protect your skin and hair from the elements. For example, Herbalifes NouriFusion

skincare
line is great for daily cleansing, toning and moisturizing, while Herbalifes Skin Activator

anti-aging skincare
helps protect and correct the signs of aging.
SECTION FIVE: Week 12: Maintenance; Long-Term Wellness
TIPS FOR STAYING ACTIVE
By Luigi Gratton, M.D., M.P.H.
W E I G H T L O S S C H A L L E N G E M A N U A L 118
Chances are you or someone you know is resolving to lose weight or get in shape. Part of what makes
these such difficult resolutions is that we expect to see results quickly, and when we dont, we tend to give
up. Getting in shape and becoming healthier isnt a sprint; its a marathon (but without all the sweating and
fatigue of an actual marathon). Staying active, maintaining a healthy weight and eating the right foods are
lifelong activities. Here are some ideas to help you make living fit a part of your life:
1. GET SPECIFIC
The more detail you include in your plan, the better your chances of success. If youve decided to simply
exercise and eat better, you might not have the success youd hoped. Thats because exercise isnt
a specific plan. Set aside 25 minutes each morning, say between 6:45 and 7:10, to stretch, walk or jog
around the blockwhatever. Just be specific. To eat better, schedule specific healthy meals and snacks
for specific times throughout the day.
2. MAKE IT ROUTINE
One effective way to introduce a new behavior is to make it part of your day. For exercise, set up a routine
maybe a walk around your neighborhood each morning. If youve resolved to lose weight, replace lunch
with a healthy protein shake every day. The key is to establish a routine of things you do at specific times.
The sooner it becomes part of your day, the sooner it will become part of your life.
3. CELEBRATE YOUR SUCCESSES
If you create specific plans for exercise and healthier eating, and you make them part of your daily routine,
chances are youll be seeing positive results. Celebrate! Youve earned it. Treat yourself to something
youve been wanting to doinstead of splurging on unhealthy foods. And a reward, like taking yourself out
to a movie or pampering yourself with a trip to a spa, is a great motivator to keep the good results coming.
KEEP FITNESS ON TRACK
SECTION FIVE: Week 12: Maintenance; Long-Term Wellness
By Luigi Gratton, M.D., M.P.H.
W E I G H T L O S S C H A L L E N G E M A N U A L 119
G
Since restaurant portions are usually large, ask the server to put half your meal in a doggie bag
before its served to you. That way, youll eat less, but still have the satisfaction of cleaning your plate.
G
If after-dinner snacking is a problem for you, try brushing your teeth after dinner. It works as a great
signal to stop eating.
G
If your entre at a restaurant is served with the typical starch and vegetable, ask to omit the
starch and double the vegetables instead. Vegetable side dishes are usually small, so this will help
to increase your days intake.
G
Afternoon snacking is a tough time for peoplebut there often is a long stretch between lunch and
dinner, and so snacking may be appropriate. Use this time to have a second lunch, and have
something a little more substantial like an Herbalife

Formula 1 shake, a cup of cottage cheese with

some fruit. Then do your cutting back at dinner time.
G
Breakfast foods often include items that might be lacking the rest of the daywhole grains for fiber,
dairy products for calcium, and fruit. An Herbalife

Formula 1 shake (made with fruit) and a slice of

whole-grain toast helps to meet a lot of your nutritional needs and starts the day off right.
G
Coffeehouse fanatics bewaresome of those coffee drinks are low in nutrition and high in calories.
Try a nonfat latte, which provides a full serving of dairy and about 10 grams of protein, and couple
it with a piece of fresh fruit for a quick, nourishing breakfast.
G
Add fruits to your salad for a change. Try fresh orange or tangerine sections, apples or kiwi. The
sweet fruits go well with tangy vinaigrette dressings. Use deep-green leafy vegetables, tooinstead
of iceberg lettucefor more nutrition.
G
Frozen vegetables and fruits can be just as nutritious as fresh, may be less expensive, and allow
you to eat foods that might not be in season that time of the year. For example, loose-leaf frozen
spinach or chopped vegetables can easily be added to soups and stews.
G
Try not to rely on fats, sugar and salt to flavor foods. Instead, try grated lemon, lime or orange zest on
fruits, vegetables, fish or chicken, and experiment with herbs, spices, onions and garlic in your dishes.
G
Calories in cold beverages like sodas, juices and juice drinks can add up fast. Instead, try sparkling
mineral water with a slice of lemon or lime or a tiny splash of juice for flavor. Tomato or mixed
vegetable juices are filling, nutritious and low calorie.
SECTION FIVE: Week 12: Maintenance; Long-Term Wellness
TIP THE SCALE IN YOUR FAVOR
W E I G H T L O S S C H A L L E N G E M A N U A L 120
TIP THE SCALE IN YOUR FAVOR (CONTINUED)
G
Find an exercise buddy to work out with and who will commit to a regimen with you. If you walk
together, for example, you and your buddy can take each others shoes home with you. Youll be
obligated to show up for your next workout!
G
Regular exercise will induce better sleep at night. Youll get into deeper sleep stages more quickly,
so you feel more rested in the morning. You might even be able to sleep a little less, and use the
extra time to work out.
G
Need more fiber? Load sandwiches up with lots of veggies, including lettuce, tomato, cucumber
and sprouts, and use 100 percent whole-grain bread.
G
Make a hummus spread in the blender with garbanzo beans and a touch of olive oil, lemon juice,
salt, pepper and garlic and use as a sandwich filling or a replacement for mayonnaise.
G
Try to balance animal protein with vegetarian protein sources. Formula 1 contains healthy soy
protein. Try marinating firm tofu slices in teriyaki sauce and then roasting in the oven. The tofu gets
dense and meaty, and is great tossed into a salad, as a sandwich filling in a whole-grain pita bread,
or as an entre with brown rice and veggies.
G
Its trueusing smaller plates will help you to control portions. Foods take up more room on smaller
plates and will make you think you have a larger portion than you actually do.
G
Another portion control tip: No matter what you are eating, put it on a plate. Dont sit down with a
bag of chips, a box of crackers or a can of mixed nutsyoure bound to overeat. Determine ahead
of time what your portion is going to be, then put it on a plate or in a bowl.
G
Current recommendations for exercise are that we should accumulate 30 minutes of activity per
day. Dont have enough time? Break it up into two or three shorter sessions. Take a short walk at
lunch, one at break time and another one after dinner.
G
For a change from canned tuna, try canned salmon. Its wildnot farmedand makes a nice change
for a sandwich. It makes a great burger, too: Mix flaked canned salmon with some minced onions
and peppers, some bread crumbs and egg whites, shape into patties and grill on both sides before
placing on a whole-grain bun.
G
Boost the nutritional value of canned soups by mixing with nonfat milk or soy milk instead of water.
SECTION FIVE: Week 12: Maintenance; Long-Term Wellness
W E I G H T L O S S C H A L L E N G E M A N U A L 121
As the soup is heating, toss in some frozen mixed vegetables, or some loose-packed spinach to
add nutrition, flavor and bulk.
G
Try mixing canned tuna with mashed avocado instead of mayonnaise for a tasty sandwich filling.
Avocado has less fat per tablespoon than mayo, and the fat it contains is heart healthy.
G
You can reduce the fat in homemade baked goods by replacing half the fat in the recipe with
applesauce, plain yogurt or baby food peaches. Peaches match well with quick breads, and yogurt
and applesauce work well in spicy treats like coffeecakes.
G
Make it a goal to try new healthy foods on a regular basis. Visit your local farmers or ethnic markets
to find new foods such as different fruits, vegetables or whole-grain products. Keeping your meals
healthy and interesting will keep you on track.
G
Read nutrition labels carefully. All the nutrition and calorie information given is for one serving, not
one package. Beverage containers can have two to three servings; small bags of snack foods are
often several servings, too. That bag of pretzels you thought had 140 calories could have closer to 500.
G
Stay hydrated throughout the day and pay particular attention to fluid intake after exercising. Weigh
yourself before and after a workout. For every pound of weight lost, drink two to three cups of
water to replace the fluids you lost during activity.
G
Whole grains are important, but many side dishes require long cooking times. So, try foods that
take less time such as quick brown rice, quinoa or whole-wheat couscous.
G
You can eat healthy even if youre on the run. Try to steer away from the fast-food burgers and more
toward deli-style chains for healthier, lighter sandwiches and wraps, or Mexican-style grills for soft
tacos, fajitas and salads.
G
Keeping a journal of your food intake and exercise is a great tool. Even better, try to pre-plan your
meals and exercise into your daily journalyoull feel more committed that way.
G
Protein powders are great in protein shakes, but you can also add them to other foods. For a
high-protein breakfast alternative, cook rolled oats in nonfat milk or soy milk, and stir some
vanilla-flavored protein powder into the cooked cereal. The extra protein will provide staying
power all the way until lunch.
SECTION FIVE: Week 12: Maintenance; Long-Term Wellness
W E I G H T L O S S C H A L L E N G E M A N U A L 122
Sometimes we dont realize that we have mixed feelings about making behavior changes. Take a few
minutes to think about and list the benefits and drawbacks of changing your nutritional habits and
losing weight.
Here are some examples:
BENEFIT OF NOT MAKING CHANGES
I can keep eating the way I want without having to work on making any changes in my life.
BENEFIT OF MAKING CHANGES
I wont have to worry about the health risks of being inactive and eating poorly.
DRAWBACK OF NOT MAKING CHANGES
If I dont make changes now, things might get worse.
DRAWBACK OF MAKING CHANGES
It might be hard for me to get support from my family and friends to do this. Theyre
used to me the way I am.
Now rate each of your answers on a scale of 1 to 5:
1 = Not important
2 = Somewhat important
3 = Important
4 = Very important
5 = Extremely important
After doing this exercise, can you see why making a decision is an important factor in losing weight?
THE DECIDING FACTOR
SECTION FIVE: Week 12: Maintenance; Long-Term Wellness
W E I G H T L O S S C H A L L E N G E M A N U A L 123
Most people associate the mineral calcium with healthy bones. And a lot of people also think that
adequate calcium intake is more of a concern for women than it is for men. While its true that the
primary function of calcium in the body is to maintain healthy bone structure, you may not know that
calcium performs many important functions for everybody. Calcium helps muscles contract, helps
blood to clot, helps the nervous system to function properly, and is important in maintaining healthy
blood pressure.
Many people do not take in the recommended intake of calcium from foods. Some people dont like
dairy products, or think they are fattening, (Some products, like cheese, are high in calories and fat,
and certain yogurts are high in calories because of the sugar content.) Other people think milk is for
kids. And some people cannot tolerate the sugar in milk (called lactose) so they shy away from dairy
products. The good news is that calcium is found in other foods besides dairy products. But even so,
most people have a hard time meeting the recommendation of 1,000 mg for men and women up to
the age of 50, and 1,200 mg per day for people age 50 and up. This is where supplements can help
to meet your needsnot as a replacement for a poor diet, but as a way to supplement a nutritionally
well-balanced one.
This weeks challenge is for you to keep track of your calcium intake and see how it compares to the
recommendation. Look at the food and supplement sources in the chart on the next page. It lists
the amount of calcium per serving. Located after the chart is a log for you to record the foods and
drinks you consume that contain calcium. Pay attention to how much calcium you get compared
with how many calories the food has. Keep a list for three separate days, and add up your total
intake. If you fall short of the recommendation, see how you can increase your intake from foods and
supplements to meet your needs.
SECTION FIVE: Week 12: Maintenance; Long-Term Wellness
CALCIUM CHALLENGE
Not Just for Your Bones
W E I G H T L O S S C H A L L E N G E M A N U A L 124
CALCIUM CHALLENGE
Not Just for Your Bones
(CONTINUED)
Food Source Serving Size Calories Calcium per Serving
Yogurt, plain, low-fat 1 cup 140 450 mg
Milk, nonfat or low-fat 1 cup 90-120 350 mg
Soy milk, plain, fortified 1 cup 100 300 mg
Collard/turnip greens 1 cup 60 300 mg
Cooked spinach 1 cup 40 230 mg
Yogurt, fruit flavored 1 cup 250 200 mg
Okra 1 cup 50 170 mg
Cheese, low-fat mozzarella 1 ounce (1 stick) 1 ounce (1 stick) 150 mg
Cottage cheese, low-fat 1 cup 150 140 mg
Some fortified cereals Varies Varies 100 mg or more
Herbalife

Formula 1 Shake Mix 2 tablespoons 90 80 mg

Herbalife

Formula 2 Multivitamin Complex 1 tablet - 167 mg

Herbalifes Xtra-Cal

1 tablet - 334 mg
SECTION FIVE: Week 12: Maintenance; Long-Term Wellness
W E I G H T L O S S C H A L L E N G E M A N U A L 125
DAY 1: I need mg of calcium per day
WHAT I ATE SERVING SIZE CALCIUM PER SERVING
TOTAL CALCIUM FOR THE DAY:
DAY 2: I need mg of calcium per day
WHAT I ATE SERVING SIZE CALCIUM PER SERVING
TOTAL CALCIUM FOR THE DAY:
DAY 3: I need mg of calcium per day
WHAT I ATE SERVING SIZE CALCIUM PER SERVING
TOTAL CALCIUM FOR THE DAY:
SECTION FIVE: Week 12: Maintenance; Long-Term Wellness
W E I G H T L O S S C H A L L E N G E M A N U A L 126
Dear Weight Loss Challenge Participant,
Congratulations on completing the 12-week Weight Loss Challenge course! We hope you have learned
things that will help you achieve your desired weight-loss and nutritional goals.
Please help us improve our delivery of Weight Loss Challenge materials for future challenges by
completing this feedback form.
We wish you continued success as you work toward your own personal wellness.
Sincerely,
The Weight Loss Challenge Team
WHAT I EXPECTED: WHAT I GOT:
WHAT I VALUED: WHAT I WOULD CHANGE:
SECTION FIVE: Week 12: Maintenance; Long-Term Wellness
WEIGHT LOSS CHALLENGE
FEEDBACK FORM
W E I G H T L O S S C H A L L E N G E M A N U A L 127
Upper Chest
Chest
Right Arm
Left Arm
Waist
Hips
Right Thigh
Left Thigh
TAKING GOOD MEASUREMENTS
APPENDIX A: Taking Good Measurements
W E I G H T L O S S C H A L L E N G E M A N U A L 128
APPENDIX B: Products by Week
Topic Product Samples Product Focus
Week 1 Protein Protein Bars Deluxe (all flavors) Advanced program with Personalized Protein Powder
Week 2
Body Composition;
Snacking; Water
Formula 1 shakes or pies
Formula 1 Healthy Meal Nutritional Shake Mix,
Personalized Protein Powder, H
3
0

, Cell-U-Loss

Week 3 Metabolism
Roasted Soy Nuts or Roasted Soy Nuts
over salad
Herbal Tea Concentrate, Total Control

, Snack Defense

Week 4
Carbohydrates; Shopping;
Cooking Cellular Nutrition
Peach Mango Beverage Mix or Cream
of Chicken Soup
Formula 1 Healthy Meal Nutritional Shake Mix,
Herbalife protein snacks (e.g., Roasted Soy Nuts,
Beverage Mix, Protein Drink Mix, Protein Bar,
Protein Bar Deluxe), Cell Activator

Week 5
Nutrition Labels;
Fats; Portion Control
Mixed nuts (almonds, walnuts, cashews
and Herbalife Roasted Soy Nuts)
Herbalifeline

, Core Complex, Thermo-Bond

Week 6 Digestive Health

Herbal Aloe Drink, or Formula 1 shake
with Herbal Aloe Concentrate
21-Day Herbal Cleansing Program, Herbal Aloe Drink
Week 7 Dining Out Formula 1 pies or bars Thermo-Bond

, Aminogen

*, Snack Defense

Week 8 Fiber
Active Fiber powder in juice or
in Formula 1 shakes
Active Fiber powder, Florafiber
Week 9 Sugar Protein Bars or Beverage Mix
Snack Defense

,
Formula 1 Healthy Meal Nutritional Shake Mix,
Kids Shakes, Beverage Mix
Week 10 Exercise H
3
0

or Liftoff

Aminogen

, H
3
0

, Liftoff

, Relax Now, Sleep Now

Week 11 Heart Health Niteworks

Niteworks

, Core Complex, Herbalifeline

, Tri-Shield

Week 12
Maintenance;
Long-Term Wellness
Maple-pecan bars
made with Formula 1
Cellular Nutrition products (Formula 1 Healthy Meal
Nutritional Shake Mix, Formula 2 Multivitamin Complex,
Cell Activator

), Garden 7

, RoseOx

, Schizandra Plus,
Xtra-Cal

PRODUCTS BY WEEK
*Aminogen

is a registered trademark of Triarco Industries, Inc.

RoseOx

is a registered trademark of Zuellig Botanicals, Inc.

W E I G H T L O S S C H A L L E N G E M A N U A L 129
1. Do you eat more meals with poultry, lean meat, fish and plant (soy) proteins rather than steaks,
roasts and other red meats?
2. Do you eat a variety of colorful fruits and vegetables, and do you eat at least seven servings a
day of these?
3. Do you consume primarily whole grains (100% whole-wheat bread and pasta, brown rice) rather
than regular pasta, white rice and white bread?
4. Do you eat ocean-caught fish at least three times a week?
5. Do you avoid the intake of fried foods, dressings, sauces, gravies, butter and margarine?
6. Is your digestive system free of indigestion or irregularity?
7. Do you get a minimum of 30 minutes of exercise three to five days a week?
8. Do you maintain a stable and appropriate weight?
9. Do you usually have time to prepare balanced meals, rather than take-out or eating on the run?
10. Do you stay away from soda and typical snack foods throughout the day and after dinner?
11. Are you free of water retention and bloating?
12. Do you have the energy and focus you need to meet your daily challenges?
13. Do you drink at least eight glasses of water a day?
14. Are you getting your daily recommended allowance of calcium? a. Men = 1,000 mg
b. Women under 50 = 1,200 mg c. Women 50 and older = 1,500 mg
15. Are your blood pressure, triglycerides and bad cholesterol levels in the normal range?
16a. Men: Are you free from problems associated with your prostate such as slow urination or waking
up at night to urinate?
16b. Women: Are you free from problems associated with your menstrual cycle/menopause such as
mood changes, hot flashes or problems sleeping?
APPENDIX C: Wellness Questionnaire
WELLNESS QUESTIONNAIRE
W E I G H T L O S S C H A L L E N G E M A N U A L 130
1. Do you eat more meals with poultry, lean meat, fish and plant (soy) proteins rather
than steaks, roasts and other red meats?
White meat of chicken or turkey and ocean-caught fish provide less fat and saturated fat than
most cuts of red meat or pork. It is important to eat more of these better-for-you meats rather
than high-fat meats such as hot dogs, steaks and roasts, and to balance your proteins by eating
some plant proteins such as soy every day.
2. Do you eat a variety of colorful fruits and vegetables, and do you eat at least seven
servings a day of these?
It is important to eat at least seven servings per day of fruits and vegetables to get the fiber, vitamins
and minerals these foods contain. Eat a wide range of different-colored fruits and vegetables to get
a variety of the thousands of substances only found in plants that help keep you healthy.
3. Do you consume primarily whole grains (100% whole-wheat bread and pasta, brown
rice) rather than regular pasta, white rice and white bread?
Processed and refined grains provide mainly starch as empty calories. It is important to get whole-
grain baked goods so that you get all the goodness from whole grains including the vitamins, fiber
and protein found in these important foods.
4. Do you eat ocean-caught fish at least three times a week?
Ocean-caught fish have healthy fish oils that can help to reduce the risk of heart disease when
eaten as part of a healthy diet. They are also generally lower in fat than other meats and can help
you maintain a healthy body weight.
5. Do you avoid the intake of fried foods, dressings, sauces, gravies, butter and margarine?
Fried foods, dressings, gravies, sauces, butter and margarine add lots of calories and saturated
fat to your diet even when eaten in small amounts. Since it is difficult to control the portions you
eat, it is best to avoid these foods as much as possible.
6. Is your digestive system free of indigestion or irregularity?
Being regular is important in order to eliminate toxins from your body, and healthy elimination can
maintain a normal balance of cholesterol and other blood fats. Indigestion or irregularity can be
avoided by eating 25 grams of fiber per day from fruits, vegetables and whole grains, drinking six
to eight glasses of water per day and reducing stress through mild exercise or meditation.
7. Do you get a minimum of 30 minutes of exercise three to five days a week?
Getting exercise that stimulates your heart at least three to five days per week for a least 30 minutes
will help keep your cardiovascular system healthy, help maintain a healthy body weight and can help
reduce stress.
8. Do you maintain a stable and appropriate weight?
Maintaining a healthy and appropriate weight can be achieved with regular exercise and by
following a diet that is based on low-fat proteins, fruits, vegetables and controlled portions of
APPENDIX C: Wellness Questionnaire
WELLNESS QUESTIONNAIRE
How did you answer?
W E I G H T L O S S C H A L L E N G E M A N U A L 131
whole-grain foods. Many people go through cycles of weight gain followed by quick weight loss,
which can lead to loss of lean tissue and reduced metabolic rate.
9. Do you usually have time to prepare balanced meals, rather than take-out or eating on the run?
With our busy lives, it is tempting to pick up prepared foods or fast foods, and we often eat while
we are doing other activities. There are many convenience items, such as prewashed salad greens,
frozen vegetables, pre cut fruits and quick-cooking poultry portions that make healthy meals quick
to put together.
10. Do you stay away from soda and typical snack foods throughout the day and after dinner?
Snacking on healthy fruits and vegetables is one thing, but high-fat, high sugar treats are foods
people may turn to out of stress, boredom or habit. Try replacing these foods with healthier snacks,
or enjoy a hot cup of tea to help you relieve stress.
11. Are you free of water retention and bloating?
Excess weight can sometimes simply be retained water. Bloating and swollen ring fingers are clues
that this may be happening, and it is important to maintain normal water balance.
12. Do you have the energy and focus you need to meet your daily challenges?
We all want to perform at our best during the day. Regular exercise and stress management can
help you sleep better and feel rested and energized for the day.
13. Do you drink at least eight glasses of water a day?
If you wait until you are thirsty before you drink water, you may already be slightly dehydrated. Your
body requires water for many functions, and being well hydrated helps keep your skin and other
tissues healthy.
14. Are you getting your daily recommended allowance of calcium? a. Men = 1,000 mg
b. Women under 50 = 1,200 mg c. Women 50 and older = 1,500 mg
Calcium is important for bone health, and also helps to keep blood pressure in check. The best
dietary sources are nonfat dairy products and calcium-fortified foods. Since most people dont eat
enough servings of dairy products daily, a combination of foods and supplements is often needed.
15. Are your blood pressure, triglycerides and bad cholesterol levels in the normal range?
Elevated blood pressure, triglycerides and cholesterol can put you at risk for cardiovascular disease.
Regular exercise and a low-fat diet rich in plant foods, fiber and healthy fats from fish can help
control these factors.
16a. Men: Are you free from problems associated with your prostate such as slow
urination or waking up at night to urinate?
Waking up to urinate is a symptom indicating that prostate enlargement may be affecting the ability
to completely empty the bladder at night. Slow urination or a weak stream is another indication that
the prostate may be enlarged.
16b. Women: Are you free from problems associated with your menstrual cycle/menopause
such as mood changes, hot flashes or problems sleeping?
Sleep disturbances and hot flashes are indications of the effects of hormone changes with menopause
in women over 50 years of age. Menstrual cycle symptoms occur in the last 10 days of the month due
to changes in hormone levels and include swelling, mood changes and breast tenderness.
APPENDIX C: Wellness Questionnaire
2008 Herbalife International of America, Inc.
All rights reserved. USA. #7935-US 09/08