even move in the first week. Don’t panic! The reason is that you are losing fat and building muscle, and muscle weighs more than fat.

Herbalife Weight Loss Programme

Meal Replacement Shakes

Welcome to the Herbalife weight loss program. My name is Pauline and I will assist you with your programme. If you have any questions the best way to contact me is by email at [email protected] and I will respond as quickly as possible.

The shake is taken twice a day to replace two meals and you have a regular meal for the third meal. Use the Herbalife shaker, your own shaker or a blender. Add the liquid first - which can be 300 mls of light soy milk, skim milk, fruit juice or even flavoured soy milk. Then add 2 level scoops (of the large side of the Herbalife spoon) of Formula 1. This can also be measured out on a scale as 28g or two heaped tablespoons.

To achieve the best possible results: 1. Weigh and measure yourself immediately and fill out the “Progress Chart”. 2. Read through all the enclosed material. 3. Commit to doing the program. Make a firm decision that you “will” reach your goal.

If you have purchased a Protein Programme or purchased the Protein Powder as a separate item, then add 1 ½ scoops of the Protein Powder (14g or 1.5 heaped tablespoons) to the shake. If you either have a lot of weight to lose or lead a very active lifestyle this can be increased to 3 – 4 scoops per shake.

Measuring Your Progress In order to measure your progress it is important to measure and weigh yourself at the times marked on the “Progress Chart” attached.

If you have a blender available you may then wish to add extra items such as half a banana, or an apple and some cinnamon, etc. There are numerous recipes available.

Before you start the program, at the beginning of day one you should weigh and measure yourself. Weigh yourself at the beginning of the day, before you have your shower and before you eat, and without clothing.

The Main Meal The main meal should consist chiefly of protein and vegetables or salad vegetables. Carbohydrates can be eaten but you should try and cut down on these – potatoes, rice, pasta and bread, or switch to Brown Rice, Whole meal Pasta, Wholegrain or Rye etc Bread, and boiled, steamed or baked Potatoes.

For women you can measure your bust, your waist, your hips and your upper thigh, and if you want – your upper arm. For men you can measure most importantly your stomach area, and then your upper thigh and upper arm. Only weigh and measure yourself at the times specified on the progress chart. Do not do it every day. Always weigh yourself first thing in the morning.

When eating animal protein choose fish, seafood, chicken and lean meats. Try to have red meat once a week. You can also have Tofu or Vegetarian Protein such as Beans if you would prefer or are vegetarian.

Important Note: You will lose size before you lose weight! In the first week especially you will lose more size than weight. Your weight may not Page 1

Also note that the ideal diet should contain 7 servings of fruit and vegetables per day. 1 serving is 1 piece of fruit or ½ cup of fruit or 1 cup of vegetables.

effective way to ensure that you can achieve this is to have a 2 litre bottle of water with you (at work or home) which can be refilled each day from a water purifier or source of filtered water. If you do not achieve drinking the 2 litres a day your results will not be as good and may even suffer as a result. However, if you do drink this amount or more a day not only will you not be hungry but you should see consistent weight loss results each week.

The total daily energy intake should be no more than 1200 calories for a woman and 1600 calories for a man.

Instant Herbal Beverage The tea has many benefits – it not only speeds up the metabolism, thereby aiding weight loss, but it is also rich in anti-oxidants to help clean the liver, and helps to suppress the appetite.

Healthy Snacks It is important to handle those hunger cravings when they occur so you need to know which snacks are recommended. The recommended snacks are:

Take between 1/2 – 3/4 level teaspoon of the tea per serving in hot or cold water. It is taken two to three times a day. Don’t drink the tea after dinner at night as it can keep you awake due to the energy it produces.



Herbalife Tablets Depending on which program you have chosen there will be different tablets in the program. Take the tablets as per the instructions on the back of the bottle. It’s probably best to only take the NRG in the morning and at lunch but not in the evening as it may keep you awake due to the energy increase it can produce.

Water An essential part of the weight loss process is ensuring that you drink sufficient water.



By sufficient we mean a minimum of 2 litres a day (about 8 glasses). This will greatly aid the whole process. Full information on why this is the case is contained in the attached data sheet – “Water. How 8 glasses a day keeps the fat away”. Please take the time to read this information. The most Page 2

1 Fruit snack – can be two pieces a day such as a Banana, Apple, Orange, Pear, Rock Melon or Watermelon ( about the same quantity as an individual piece of fruit such as an Apple, A couple of Kiwi Fruit or a Mandarin and a Kiwi Fruit, A cup of Strawberries (4-5 large). It’s probably best to steer away from Grapes as they are very high in Sugar or if you do love them just have a small size bunch (no more than 20-30 grapes). Or you can put one piece in your shakes such as a 1/2 Banana in each shake or a 1/4 -1/2 Banana and 3-4 large Strawberries or a handful of frozen Blueberries or Raspberries and eat the other piece or have it in low fat Yoghurt as a desert snack. 1-2 Protein Snacks. These are recommended as they help to control hunger as well as speed up Metabolism. A couple of slices of lean Ham, Chicken or Turkey, low fat Cheese of any kind, boiled Egg (2 if small), Tuna, left over chicken or meat or fish (such as a small piece of Chicken Breast). Anything that is protein providing it’s not battered or crumbed or a lot of heavy sauce. You can also have low fat yoghurt with some cut up fruit or frozen fruit as a desert snack. Avoid

artificial sweeteners – either go for a plain low fat Yoghurt and cut the fruit up yourself or find one that doesn’t have any artificial sweeteners as these can be highly Liver toxic and therefore hinder weight loss. We’ve found that Nestle 99% Fat Free yoghurt is 100% natural. Another snack suggestion is a handful of raw Almonds (15) and 6 dried Apricots. The Herbalife Protein Bars are also delicious particularly with the Instant Herbal Beverage. They are only 135 calories and 10g of Protein so are a great low calorie, high protein, sweet snack and a fantastic Chocolate substitute. And they are totally allowed!

In the “Protein Programme” men should take 150g of protein daily and women should take 100g of protein daily. Sources of protein: 1. The standard shake described above contains approx 25g of protein. 2. A Herbalife protein bar contains 10 grams of protein. 3. A tub of low fat yoghurt contains approx 810 grams of protein If you take two of the shakes, one protein bar and one tub of yoghurt you have a total of 81 grams of protein. For a woman, you need to have about 20 more grams in your main meal. For a man however, you need to have an additional 70 grams. You may wish to add more protein powder in your shake to boost up your protein intake.

Or just go to the Nutrition Brochure and have a read of the snack suggestions which are in the centre pages of the booklet. If you have any questions please feel free to call me or email me.

Exercise

Formula 1 Shake Recipes

Exercise is not required on the program but will increase your speed of weight loss. Not only that but it will also increase your health and wellbeing. Even the action of walking for half an hour, three days a week will help. A body that gets absolutely no exercise will not be in great shape regardless of other factors.

Most recipes require a blender and some require a juice extractor. Always put the liquid in first, then the formula 1 powder. 1 serving of Formula 1 equals 0.9 oz (25 grams) or 2 level Herbalife scoops. Gently shake canister before opening.

Protein (Protein Programme Only)

French Vanilla Recipes

Good quality soy protein is an essential part of this weight loss regime. Recent research has confirmed that soy protein is the highest quality protein. There are two reasons for this:

Apple Cinnamon Shake     

1. It is 100% absorbed by the body (it is a clean burning fuel) whereas the protein from meat is only 50% absorbed. 2. It is the only protein source that contains all 20 amino acids.

8 fl oz skim, soy or light milk 1 serving of Vanilla Formula 1 1 apple, peeled, seeded and quartered 2 - 3.5 oz of light yoghurt (optional) Run through blender until smooth

Peach Shake    Page 3

8 fl oz skim, soy or light milk 1 serving Vanilla Formula 1 1 fresh peach

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2 - 3.5 oz light yoghurt (optional) Run through blender until smooth

Vegetable Shake    

Vanilla Egg Nog Shake       

8 fl oz skim, soy or light milk 1 serving Vanilla Formula 1 1 tablespoon honey ½ teaspoon Vanilla extract ½ teaspoon nutmeg 2 - 3.5 oz light Vanilla yoghurt (optional) Run through blender until smooth



Zing Fling    

Strawberry & Pineapple      

100 mls water 1 serving Vanilla Formula 1 4 oz strawberry yoghurt 1 thick slice fresh chopped pineapple 4 large fresh strawberries Run through blender until smooth

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8 fl oz skim, soy or light milk 1 serving Vanilla Formula 1 ¼ Banana A few drops peppermint essence Run through blender until smooth

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1 serving Vanilla Formula 1 8 fl oz skim or light soy milk ½ frozen Banana (Tip: Try peeling Banana and placing in airtight container in freezer) ½ teaspoon Vanilla extract Run through blender until smooth

¼ Cup Luke Warm Water 1 Serving Vanilla Formula 1 2 Tablespoons All Bran Cereal 2 Tablespoons Non-Fat Dry Milk Powder Natural Sweetener to taste (Stevia or Xylitol) Run through blender until smooth

Banana-Nut Scrumptious       

Honey Shake     

1 serving Vanilla Formula ½ medium sized Rock Melon ¾ Cup Water ¼ Cup Herbal Aloe Juice 4 - 6 Ice Cubes Run through blender until smooth

Herbal All-Bran Shake

Banana Bonanza Delight   

1 serving Vanilla Formula 1 ½ Cup Cranberry Juice ½ Cup Grapefruit Juice Run through blender until smooth

Rock Melon Delight

Banana Mint Shake     

2 Small Carrots 1 Stick Celery & Leaves 1 Small Apple Process Fruit & Vegetables through a juice extractor. Add 1 serving Vanilla Formula 1 and mix through.

1 serving Vanilla Formula 1 1 Slice mango or melon 1 small teaspoon honey 4 Ice Cubes Run through blender until smooth

1 Cup Skim Milk 1 Serving Vanilla Formula 1 ½ Large Banana Natural Sweetener to taste (Stevia or Xylitol) 1 Teaspoon Wheat Germ 4 - 6 Ice Cubes Run through blender until smooth

Honey & Melon Shake  Page 4

8 fl oz Skim Milk

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1 serving Vanilla Formula 1 3.5 oz Rock Melon 1 teaspoon Honey 1 tablespoon Wheat Bran Cereal Run through blender until smooth

Chocolate Mint Shake

Watermelon Shake      

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1 serving Vanilla Formula 1 1 cup diced Watermelon 1 cup Diced Rock Melon ¼ Cup Herbal Aloe Juice Ice Cubes Run through blender until smooth

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1 serving Vanilla Formula 1 ½ Cup Herbal Aloe Juice 1 Table Spoon Malt 6 Ice Cubes Run through blender until smooth

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125mls Pineapple Juice 125mls Orange Juice 1 serving Vanilla Formula 1 ¼ Banana Run through blender until smooth

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1 serving Vanilla Formula 1 ½ Cup Chilled Apple Juice 1 Cup Frozen Diced Apple ¼ Cup Water 1 Teaspoon Cinnamon 1 Tablespoon Honey Run through blender until smooth

1 serving Dutch Chocolate Formula 1 250 mls Skim Milk ½ Banana ¼ teaspoon vanilla extract ¼ teaspoon coconut extract ¼ teaspoon orange extract ice cubes Run through blender until smooth

Super Malt Shake

Dutch Chocolate Recipes

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Chocana Shake 

1 serving Dutch Chocolate Formula 1 8 fl oz skim, soy or light milk 1 teaspoon cocoa ¼ teaspoon Vanilla extract 1 teaspoon instant coffee (optional) Ice cubes Run through blender until smooth

Rocky Road Shake

Apple Pie Shake       

1 serving Dutch Chocolate Formula 1 8 fl oz skim or light soy milk ½ teaspoon good quality instant coffee Run through blender until smooth

Super Chocolate Shake

Tropical Fruit Delight     

1 serving Dutch Chocolate Formula 1 8 fl oz skim, soy or light milk 1 dash of peppermint essence 2 - 3.5 oz of light yoghurt (optional) Run through blender until smooth

Mocha Shake

Super Malt Shake     

1 serving Dutch Chocolate Formula 1 ¼ Banana 4 -6 Ice cubes Run through blender until smooth

8 fl oz skim milk Page 5

1 serving Dutch Chocolate Formula 1 1/2 cup Herbal Aloe Juice Natural Sweetener to taste (optional) 1 teaspoon Malt

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6 Ice Cubes Run through blender until smooth

Tropical Fruit Delight     

Black Forest Shake    

1 serving Dutch Chocolate Formula 1 250 mls Skim Milk ½ teaspoon Black Walnut Extract Run through blender until smooth

Yoghurt Shake     

Berry Flavour Recipes Raspberry Razzamataz      

1 serving Berry Formula 1 8 fl oz Water 1/3 Cup Raspberries (Fresh or Frozen) 1 Banana 3 Ice Cubes Run through blender until smooth

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1 serving Berry Formula 1 300ml skim, soy or light milk 1 cup fresh strawberries 1 fresh ripe apricot 2 - 3.5 oz of light yoghurt (optional)

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Apple Cinnamon Shake     

2 Small Carrots 1 Stick Celery & Leaves 1 Small Apple Process Fruit & Vegetables through a juice extractor. Extra Water Add 1 serving Berry Formula 1 and mix through.

8 fl oz skim, soy or light milk 1 serving of Cookies & Cream Formula 1 1 apple, peeled, seeded and quartered 2 - 3.5 oz of light yoghurt (optional) Run through blender until smooth

Peach Shake     

Fruit Fizz      

1 serving Berry Formula 1 140 mls Unsweetened Orange & Mango Juice 3.5 oz Vanilla Yoghurt 2 tablespoons Wheat Bran Cereal Run through blender until smooth

Cookies & Cream Recipes

Vegetable Shake    

100 3.5 oz low fat Fruit Yoghurt ½ Cup Fruit Juice 1 serving Berry Formula 1 Run through blender until smooth Experiment with different yoghurt and juices

Mango Tango Shake

Strawberry Sensation Shake     

1 serving Berry Formula 1 125mls Pineapple Juice 125mls Orange Juice 1/4 Frozen or Fresh Banana Run through blender until smooth

1 serving Berry Formula 1 1 Banana 4 Table Spoons Strawberry Yoghurt 1 Cup Unsweetened Orange Juice ¾ Cup Diet Lemonade Run through blender until smooth

8 fl oz skim, soy or light milk 1 serving Cookies & Cream Formula 1 1 fresh peach 2 - 3.5 oz light yoghurt (optional) Run through blender until smooth

Strawberry & Pineapple Shake    Page 6

100 mls water 1 serving Cookies & Cream Formula 1 4 oz strawberry yoghurt

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1 thick slice fresh chopped pineapple 4 large fresh strawberries Run through blender until smooth

Banana Mint Shake     

8 fl oz skim, soy or light milk 1 serving Cookies & Cream Formula 1 ¼ Banana A few drops peppermint essence Run through blender until smooth

Banana-Nut Scrumptious       

Banana Bonanza Delight     

1 serving Cookies & Cream Formula 1 8 fl oz skim or light soy milk ½ frozen Banana (Tip: Try peeling Banana and placing in airtight container in freezer) ½ teaspoon Cookies & Cream extract Run through blender until smooth

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1 serving Cookies & Cream Formula 1 1 Slice mango or melon 1 small teaspoon honey 4 Ice Cubes Run through blender until smooth

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1 serving Cookies & Cream Formula 1 ½ Cup Cranberry Juice ½ Cup Grapefruit Juice Run through blender until smooth

1 serving Cookies & Cream Formula 1 1 cup diced Watermelon 1 cup Diced Rock Melon ¼ Cup Herbal Aloe Juice Ice Cubes Run through blender until smooth

Super Malt Shake

Rock Melon Delight      

8 fl oz Skim Milk 1 serving Cookies & Cream Formula 1 3.5 oz Rock Melon 1 teaspoon Honey 1 tablespoon Wheat Bran Cereal Run through blender until smooth

Watermelon Shake

Zing Fling    

1 Cup Skim Milk 1 Serving Cookies & Cream Formula 1 ½ Large Banana Natural Sweetener to taste (Stevia or Xylitol) 1 Teaspoon Wheat Germ 4 - 6 Ice Cubes Run through blender until smooth

Honey & Melon Shake

Honey Shake     

¼ Cup Luke Warm Water 1 Serving Cookies & Cream Formula 1 2 Tablespoons All Bran Cereal 2 Tablespoons Non-Fat Dry Milk Powder Natural Sweetener to taste (Stevia or Xylitol) Run through blender until smooth

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1 serving Cookies & Cream Formula ½ medium sized Rock Melon ¾ Cup Water ¼ Cup Herbal Aloe Juice 4 - 6 Ice Cubes Run through blender until smooth

1 serving Cookies & Cream Formula 1 1 Table Spoon Malt 6 Ice Cubes Run through blender until smooth

Apple Pie Shake   

Herbal All-Bran Shake Page 7

1 serving Cookies & Cream Formula 1 ½ Cup Chilled Apple Juice ¼ Cup Water

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They force out stored water along with some essential nutrients. Again, the body perceives a threat and will replace the lost water at the first opportunity. Thus, the condition quickly returns. The best way to overcome the problem of water retention is to give your body what it needs - plenty of water. Only then will stored water be released. If you have a constant problem with water retention, excess salt may be to blame. Your body will tolerate sodium only in certain concentrations. The more salt you eat, the more water your system retains to dilute it. But getting rid of unneeded salt is easy - just drink more water. As it is forced through the kidneys, it takes away excess sodium.

1 Teaspoon Cinnamon 1 Tablespoon Honey Run through blender until smooth

Water - How 8 glasses a day keeps the fat away! Incredible as it may seem, water is quite possibly the single most important catalyst in losing weight and keeping it off. Although most of us take it for granted, water may be the only true 'magic potion' for permanent weight loss. Water suppresses the appetite and helps the body metabolize stored fat. Studies have shown that a decrease in water intake will cause fat deposits to increase while an increase in water intake can actually reduce fat deposits.

The overweight person needs more water than the thin one. Larger people have larger metabolic loads. Since we know that water is the key to fat metabolism, it follows that the overweight person needs more water. Water helps maintain proper muscle tone by giving muscles their natural ability to contract and by preventing dehydration. It also helps prevent the sagging skin that usually follows weight loss. Shrinking cells are buoyed by water which plumps the skin and leaves it clear, healthy and resilient.

Got To Fill Those Kidneys Here's why. The kidneys cannot function properly without enough water. When they do not work to capacity, some of the load is dumped onto the liver. One of the liver’s primary functions is to metabolize stored fat into usable energy for the body. But if the liver has to do some of the kidney's work, it cannot work at full throttle. As a result, it metabolizes less fat; more fat remains stored in the body and weight loss stops.

Water helps rid the body of waste. During weight loss, the body has a lot more waste to get rid of - all that metabolized fat must be shed. Again, adequate water helps flush out the waste.

Water Relieves Constipation

Shed Water with Water

Water can help relieve constipation. When the body gets too little water, it siphons what it needs from internal sources. The colon is one primary source. Result - constipation. But, when a person drinks enough water, normal bowel function returns.

Drinking enough water is the best treatment for fluid retention. When the body gets less water, it perceives this a threat to survival and begins to hold on to every drop. Water is stored in extra cellular spaces (outside the cell). This shows up as swollen feet, hands, and legs. Diuretics offer a temporary solution at best. Page 8

So far, we have discovered some remarkable truths about water and about weight loss. The body will not function properly without enough water and cannot metabolise stored fat efficiently. Retained water shows up as excess weight. To get rid of excess water you must drink more water. Drinking water is essential to weight loss. How much water is enough? On the average, a person should drink eight (250ml) glasses every day. However, the overweight person needs one additional glass for every 12 kilograms of excess weight. The amount that you drink should be increased if you exercise or if the weather is hot and dry. Water should preferably be cold - it is absorbed more quickly into the system than warm water. Some evidence suggests that drinking cold water can actually burn calories. To utilise water most efficiently during weight loss, follow this schedule:

balance again and you may experience fluid retention, unexplained weight gain and loss of thirst. To remedy this situation you have to go back and force another breakthrough. (Note: The advice on consuming 1 litre within 1 thirty minute period may be a bit hard for some to achieve. I find that if the water is consumed over the course of a day – as long as it’s at least 2 litres, it does the job.)

Cellular Nutrition   

Cleansing Absorption Regeneration

Cleansing Modern lifestyles put tremendous toxic strain on our vital organs and glands.

Morning: One litre consumed over a 30 minute period.

The stomach is perpetually stuffed with denatured (natural qualities have been stripped away and the natural structure changed) foods taken in incompatible combinations. The liver is swollen and strained with the effort of breaking down massive intakes of animal protein and fat as well as drugs and poisons, the pancreas balloons to abnormal size owing to the constant demand for digestive enzymes to process enzymeless foods. The villi and microvilli break off and clog up and the colon gets lined with layer upon layer of glue-like crud that poisons the bloodstream.

Noon: One litre consumed over a thirty minute period. Evening: One litre consumed in the early evening between 5:00 & 8:00 PM.

The “Breakthrough Point” When the body gets the water it needs to function optimally, its fluids are perfectly balanced. When this happens, you have reached the "breakthrough point'. What does this mean? Endocrine gland function improves. Fluid retention is alleviated as stored water is lost.

Anyone who consistently breaks the laws of nature will ultimately be sentenced to chronic disease and early death by Mother Nature.

More fat is used as fuel because the liver is free to metabolize stored fat.

Modern medicine may help you to live longer than your ancestors did, but not better! The number of people in their 50's and 60's with adult onset health problems that lead to heart

Natural thirst returns. There is a loss of hunger almost overnight. If you stop drinking enough water, your body Fluids will be thrown out of Page 9

attacks, cancers and strokes are staggering and unnecessary. Unless you live an saintly life far from civilisation and avoid all dietary indiscretion, your blood and other tissues are bound to accumulate toxins and gradually lose their functional vitality If you don't purge yourself of these toxins on a regular basis, toxicity gets worse and worse, until the body cannot stand it any longer and either purges itself spontaneously in the form of diarrhoea, acne, pimples, boils, liver spots, foul perspiration, body odour, bad breath, and so forth, or else it simply gives up the battle and succumbs to degenerative fatal conditions. One of the main differences between Cellular Nutrition and other nutritional supplements is that supplements are rarely enough! Simply consuming good food and adding nutritional supplements will not make any difference to the way you feel if your body is unable to fully digest and absorb all nutrition you eat. Cellular Nutrition makes use of knowledge gained from the botanical world's 6,000 year history and incorporates health building nutritional herbs with the best modern technology to help our bodies cleanse and detoxify so that the cells - the tiniest living units - can be as fully nourished as possible. This allows the cells to grow, repair and to perform their functions with the best possible efficiency so that we feel and look better and are more able to prevent and fight disease. Once the body begins to clear itself of toxins it can more efficiently absorb nutrition.

The chemical breakdown of foods begins in the mouth with the actions of enzymes in the saliva and continues along the digestive tract to the small intestine, where most "digestion" and absorption of nutrient molecules takes place. The small intestine has a number of features designed to maximise its absorption capacity. The most obvious is its length. About 6.5 metres long it is coiled upon itself and packed neatly into the abdominal cavity. Its inside surface, about 3.8 cm in diameter is folded and ridged to further increase the surface and absorption area. Close study reveals that these folds and ridges are covered with millions of tiny fingerlike projections called Villi. Seen under a microscope, the surface of the cells lining the villi display the individual absorptive cells bristling with even smaller finger-like projections called the microvilli. If the small intestine were a simple, featureless tube it would have an inside surface area of about four square meters however the above features increase this to a staggering 25O square meters or more greater in area than a soccer field. During the digestive process the partly broken down remnants of food molecules drift along the microvilli where they're attacked by various enzymes until they're small enough to pass through the cells of the villi and into the bloodstream. However much of the nutrition we eat never gets into the blood stream because our villi are constantly being destroyed by salt, sugar, fat, drugs, tobacco, alcohol, chemicals, medicine, pollution and stress.

Absorption Food molecules drift along the microvilli and are attacked by various enzymes until they're small enough to pass through the villi and into the bloodstream.

The scientific term for the aftermath of this destruction is "energetically impaired" which simply means that the villi "break off and become ineffective for optimum nutritional absorption. Nature in its wisdom replaces the villi every three days, but due to our life-style and diet the replacements are poor facsimiles of

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the ones that break off. In about three days these are again replaced by substandard replicas and so it goes on. Ifs a degenerative downward spiral that can just get worse as each new generation of villi are often just shadows of their former selves (similar to a tenth generation photocopy). With cellular nutrition you've got a chance at stopping the negative progression of the cells and reversing them back to master copy quality.

Regeneration Cellular Nutrition helps to rebuild and regenerate the villi so that there's more surface area for the nutrients to be absorbed. The enhanced absorption then enables for the new cells, which are generated, some every 36 hours, to be of a better quality. This means the body is rebuilding and regenerating right down at the cellular level.

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