Success Program Guide
For Shapeworks Pilot Program Only
Table of Contents
4 GETTING STARTED A Personal Vision of Success 7 It’s Not Just Weight, It’s Your Body Composition Personalized Protein Is the Key Planning Your Meals Food Charts
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11 20
20 STICKING WITH YOUR PROGRAM Keeping on Track with Your ShapeWorks Diary Overcoming Hurdles
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How Weight Loss Works
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28 MAXIMIZING WITH EXERCISE Walk, Run, Play
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Exercise Choices
30
Relax and Revitalize
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34 LIVING THE SHAPEWORKS LIFE Organization and Planning Dining Out Travel 39 TESTIMONIALS
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21
Forward
My experience with thousands of patients over the past 15 years has taught me that a one-size weight-loss plan does not fit all. Individualized approaches to getting into shape work best–approaches in which people use programs customized to their own shapes and body composition, approaches that fit their lifestyles and their personalities. The Herbalife ShapeWorks weight-loss program will allow you to do this. Your Herbalife Distributor will help you determine your lean body mass (proteinbased muscle). You will eat an amount of protein in your diet that is matched to the protein needs of your body, which will help you build or maintain lean muscle, which burns calories and which helps keep your metabolic rate up. You will learn how many calories you burn at rest and how fast you can lose weight on the number of calories in your personalized weight management Program. You will also learn what your target weight (based on the proper ratio of fat to lean) should be and see how it compares to what you think you should weigh. If you tried to get all the protein you needed from foods such as meats, you would consume too many calories, because protein usually comes with extra fat calories in these foods. But by using a variety of Herbalife’s delicious, protein-enriched, meal-replacement shakes, you can easily obtain the protein your body requires to build or maintain lean muscle mass and to feel full and satisfied. Herbalife’s shakes, along with healthy meals, can help you realize easy and lasting weight loss. A healthy meal also is rich in colorful fruits and vegetables. This is because the substances that give fruits and vegetables their “color” (called phytonutrients) can help prevent heart disease, common forms of cancer, some cases of nutrient-related and age-related blindness and more. Your program guide also discusses the role of exercise in building lean body mass (muscle) and in reducing stress. You can also learn from your Distributor how Herbalife supplements can help you burn more calories, resist snacking and control your appetite. This plan is modeled on programs I use in my practice at the UCLA Center for Human Nutrition. For fifteen years, I have helped people learn about their individual bodies and, based on that, how to eat better and lose weight. Today, I am proud to be the chairman of the Scientific Advisory Board for Herbalife International, one of the largest distributors of high-quality meal replacements in the world. Herbalife has embraced the ideas and the science that I have used and proven in my practice. Through their worldwide network, they have provided me with the resources to finally be able to realize my dream of extending what I do in the office to millions of people worldwide. I hope this program helps you achieve your goals and your ideal weight.
David Heber, M.D., Ph.D. Los Angeles, California October 2003
3
Scientifically Based Weight Loss Herbalife’s new ShapeWorks Program is based on 23 years of success in weight-management and cellular nutritrion combined with 15 years of research by Dr. David Heber at the UCLA Center for Human Nutrition. Herbalife’s new ShapeWorks program is based on 15 years of research by Dr. David Heber at the UCLA Center for Human Nutrition and Herbalife’s 23 years of success in weight management. Dr. Heber’s work has documented the importance of using individualized plans to achieve healthy weight loss. Dr. Heber says the most important word in Your Weight Loss Plan is Your. ShapeWorks tailors your Weight Management Program to your body’s composition and shape and to your individual calorie and protein requirements. These are your personal keys to healthy weight loss.
ShapeWorks at a glance
Shapeworks is as simple as
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Understanding Your Body
Your Personalized ShapeWorks Ideal Meal Plan
Maximizing Your Success
YOU’VE ALREADY TAKEN YOUR FIRST STEP TO SUCCESSFUL WEIGHT LOSS: learning your body composition. Your Herbalife Distributor used a ShapeWorks Protein Estimator or ShapeScan Analyzer to determine your personal percentages of lean muscle mass and fat. Then, you calculated the total calories and the amount of protein that you need every day to lose weight, feel great and not feel hungry
THE IDEAL MEAL PLAN–TWO SHAKES A DAY Herbalife Shakes with Formula 1 and Formula 4 Perfomance Protein Powder provide up to 29 grams of high-quality protein, including health-enhancing soy protein. They also include essential vitamins and minerals to bring you all the nutrition of a meal with minimum calories. So, shake your way to the shape you want!
TO MAXIMIZE RESULTS ON THE SHAPEWORKS PROGRAM, HEBALIFE SUGGESTS THESE OPTIONS: • Healthy Snacks • Weight loss enhancing products • Online and internet support and educational tools • Exercise support and motivation
ONE COLORFUL MEAL Healthy, satisfying meals, with measured protein and a lot of colorful fruits and vegetables, are enjoyable parts of your ShapeWorks Meal Plan. FORMULA 2 MULTIVITAMIN COMPLEX AND FORMULA 3 CELL ACTIVATOR The right vitamins and minerals are vital to living a healthy life as you shape up. Your Distributor has a full range of Herbalife supplements to meet your individual needs.
PERSONALIZED SUPPORT FROM YOUR HERBALIFE DISTRIBUTOR You can count on your Herbalife Distributor to support you all the way through your ShapeWorks Plan. Your Distributor is always there for you–to answer your questions, keep you motivated and to help you stick with your plan by using the right Herbalife products. ONLINE INTERNET SUPPORT AND EDUCATION MATERIALS With our Herbalife interactive web site, you can fight the munchies right from your home computer. By using the simple, online customer ShapeWorks program and keeping the 30-day diary, you can increase your weight-loss success.
Delicious & Nutritious 2 shakes a day + 1 colorful meal
5
Getting Started
6
Your Personal Vision of Success
As you begin your personalized ShapeWorks Weight Management program, look ahead toward your destination. Write down your goals and paste a current photo of yourself below. When you’ve reached your weight goal, add a photo of the new you at the bottom of the page. You’ll be amazed at the ShapeWorks difference!
The Starting You
The New You
Target Weight: ___________________ Dress-size Goal: __________________ woman Waist-size Goal: __________________ man Date: ___________________________ My reasons for wanting to lose weight. 1. ______________________________ ________________________________ 2. ______________________________
Current Weight: __________________ Target Weight: ___________________ Dresss-size Goal: _________________ woman Waist-size Goal: __________________ man
________________________________ 3. ______________________________
7
What Shape are you? Female-Pear Shape and weight are related, but they’re not the same thing. You have inherited one of the natural body shapes, often referred to as apple shape and pear shape.
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Female-Apple
FIND THE SHAPE CLOSEST TO YOURS ON THE CHART BELOW. CIRCLE THE SHAPE YOU ARE AND THE SHAPE YOU WANT TO BE?
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5
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Male-Apple
NO MATTER WHAT YOUR SHAPE IS, YOUR GOAL IS TO MOVE YOUR SHAPE TOWARD THE LEFT ON THE CHART, BY REDUCING FAT AND INCREASING YOUR LEAN BODY MASS.
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What Your Shape means IF YOU ARE APPLE-SHAPED You carry fat in your upper body: face, neck, chest and waist. Many women and almost all men are appleshaped. • Upper-body fat is usually caused by diet and lack of exercise. •Fat around the waist usually means that there is also internal fat, which may cause serious health problems. • Reducing internal fat can dramatically improve your health. • Cutting calories alone will not eliminate upper body fat. • To lose this weight, remodel your lean fat body mass ratio with a ShapeWorks program of meal management, protein and exercise.
8 Understanding Your BodyUnderstanding Your Body 3
IF YOU ARE PEAR-SHAPED You carry fat in your lower body: hips and thighs. Pear-shaped people are predominately women. • Lower-body fat is partially inherited, partially a result of diet. • This type of fat does not cause specific health problems. • Cutting calories and increasing exercise may not be sufficient to reduce lower body fat. • Eating more protein along with specific lower-body workout routines can tone and improve lower body shape. Whatever shape you’re in, Herbalife can help you improve your shape, health and your life!
It’s Not Just Your Weight, It’s Your Body Composition
In the ShapeWorks program, you’ll scientifically determine your healthiest weight . Healthy target weight is based on your body type and your ratio of lean body mass to body fat. Lean body mass includes your muscles, bone, minerals and other nonfat tissue in your body. The more muscle mass you have, the more calories your body burns. Remember, you need a certain amount of body fat for good health. It stores the energy your muscles need and serves as your body’s shock absorber. Too little body fat can be as unhealthy as too much. Your Herbalife Distributor has helped you identify your body type and has analyzed your percentages of body fat and lean body mass. Then, you and your Distributor worked together to create a realistic, healthy weight-loss program based on your personal needs. YOUR TARGET WEIGHT DETERMINED BY:
WAS
TARGET PERCENTAGE OF FAT FOR YOUR AGE AND SEX TARGET LEAN BODY MASS FOR YOUR HEIGHT AND SEX The National Institutes of Health warns that excess body fat frequently results in significant impairment of health. The chart below shows estimated target-fat percentages for men and women at different ages.
Men Age
Women Target Body Fat
Age
Target Body Fat
19-39
11%-16%
19-39
19%-21%
40-50+
17.5%-20%
40-50+
22.5%-25%
Understanding Your Body 9
Personalized Protein Is The Key You need protein to stay strong and healthy. If you don’t eat enough of it every day, your body will steal protein from your muscles and organs. INCREASING PROTEIN, ALONG WITH EXERCISE, BUILDS MUSCLE AND LEAN BODY MASS. The more lean body mass you have, the higher your metabolism and the more calories you’ll burn. Eating more protein helps control your appetite, making weight loss easier. RECENT STUDIES RECOMMEND EATING ONE GRAM OF PROTEIN PER POUND OF LEAN BODY MASS EACH DAY. This is more protein than former guidelines: an average of 100 grams per day for women and 150 grams per day for men. People’s protein needs must be calculated using their individual body types and lean body mass. REMEMBER, ALL PROTEIN IS NOT CREATED EQUAL: 10%–35% of your diet should be lean protein that doesn’t contain sig-
10 Your Personalized ShapeWorks Ideal Meal Plan
nificant levels of fat. Herbalife’s personalized high-protein, low-fat program makes burning calories easy, tasty and satisfying.
Soy protein THE HERBALIFE DIFFERENCE ShapeWorks Weight Management program helps you customize your protein intake and control hunger with delicious, easy-to-use Herbalife meal replacements: • Formula 1 Shakes are loaded with heart-healthy soy protein. They also include essential vitamins and minerals to bring you all the nutrition of a meal with a minimum of calories. Simply mix with nonfat (skim) milk or plain soy milk and enjoy. Blend them with fresh fruit for an even more satisfying shake that will help you meet your fruit and vegetable needs. • Formula 4 Performance Protein Powder is our own special blend of whey and soy proteins. Add it to your Formula 1 Shakes to increase your protein intake with minimal additional calories.
is the highest quality plant protein available. It’s an excellent source for the amino acids your body needs, as well as antioxidants to help you maintain healthy cells.
Whey protein provides more amino acids and mixes well with nonfat (skim) milk or soy milk to create creamy, delicious shakes.
Your Plan Makes It Work So you need to get enough protein as you control your calories. How does that work in the real world? Look at the chart below. See how Herbalife with Formula 1 and Formula 4 Performance Protein Powder plus snacks and a balanced daily meal make your ShapeWorks program work for you! Fill in the chart based on your meeting with your Distributor.
ShapeWorks Meal Planning Chart Daily Calories
1,200
1,500
1,800
2,000
Daily Protein (in grams) Breakfast
Protein Grams
Calories
Protein Grams
Protein Grams
Calories
Protein Grams
Protein Grams
Calories
Protein Grams
Protein Grams
Calories
Protein Grams
Calories
Protein Grams
Calories
Calories
Protein Grams
Calories
Protein Grams
Calories
Protein Grams
Calories
Protein Grams
Calories
Protein Grams
Calories
Calories
Protein Grams
Calories
Protein Grams
Calories
Protein Grams
Calories
Calories
Protein Grams
Calories
Protein Grams
Calories
Protein Grams
Calories
Formula 1 Shake (2 tbsp) Non-fat* Milk (8 oz. ) 1 Portion Fruit Protein Powder ___ (tbsp) Supplements: Formula 2, Formula 3, other Snack Options (Circcle One) Protein-rich Bar Shake Drink Soup Soy Nuts Lunch Formula 1 Shake (2 tbsp) Non-fat* Milk (8 oz. ) 1 Portion Fruit Protein Powder ___ (tbsp) Supplements: Formula 2, Formula 3, other Snack Options (Circcle One) Protein-rich Bar Shake Drink Soup Soy Nuts Colorful Dinner Protein () Vegetable () Fruit () Supplements: Formula 2, Formula 3, other Daily Protein & Calorie Totals
A palm-sized piece of meat or protein equals 1 portion. A fist-sized serving of fruits or vegetables equals 1 portion. *discuss milk options with your customer/ice options for lighter shakes
Your Personalized ShapeWorks Ideal Meal Plan 11
Planning Your Meals
food myth To lose weight, you just need to cut out all the fat you eat.
food fact Reduced-fat foods often have the same number of calories, or even more calories, than full fat products. And, because they are “low fat,” you may be tempted to eat a larger serving.
A 25–30 gram protein portion is a serving of lean meat about the size of your palm or an Herbalife Formula 1 Shake made with nonfat milk or plain soy milk and adding two scoops of Performance Protein powder. A portion of fruits or vegetables is about the size of your fist. These guidelines are, of course, not exact. A palm-sized protein portion will range between 20 and 30 grams of protein.
12 Your Personalized ShapeWorks Ideal Meal Plan
Now that you know your nutritional needs, you can create a personal meal plan with the right amounts of protein, fruits, vegetables, whole grains and fiber. Did you ever think that a personlized ideal meal plan would let you eat a vegetable salad, barbeque chicken, corn-on-the-cob and sliced kiwi with strawberries and a drizzle of chocolate? Colorful eating is about good choices not about doing without.
So, pick the foods and flavors that you enjoy. Remember that protein will help you burn calories and keep you feeling full. In the following pages, you’ll learn more colorful ways to meet your food requirements and learn more about Herbalife products that will support your ShapeWorks Weight Management Program.
The Ideal Meal– Formula 1 Shakes ShapeWorks Weight Management Program is based on Herbalife’s delicious, easy-to-use meal- replacement products: Formula 1 Shakes and Formula 4 Performance Protein Powder. Some potent advantages of this plan are:
Make a Shake In a blender, combine: 1 cup of nonfat or soy milk
• Block hunger and boost energy
2 scoops of Formula 1 Protein Drink Mix
• Contain soy protein, which is good for your heart as well as satisfying your hunger • Are low in saturated fat and cholesterol
Your personalized amount of Formula 4 Performance Protein Powder Fruit from your daily require-
ARE A GOOD SOURCE OF FIBER Include a variety of flavors, so you’ll never get bored
ments
Fire up your blender and try various Formula 1 Shake flavors with your favorite fruits. A few minutes of preparation will build a lifetime of benefits.
If you like your shakes thick and
Blend well and enjoy.
extra cold, add one-half cup of crushed ice to the blender and/or use frozen fruit.
EVEN MORE HELP Herbalife offers an array of healthy food, drink and supplement options to help control occasional cravings and to give you a quick energy boost.*
*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.
Your Personalized ShapeWorks Ideal Meal Plan 13
Healthy Snacks ShapeWorks Weight Management Program helps you create a healthy lifestyle without making you feel hungry or deprived. You don’t even have to give up snacks, thanks to these Herbalife alternatives. Each one is low-calorie, low-fat, full of healthy protein and delicious! Craving sweets? Treat yourself to one of the several flavors of an HPLC Bar or an HPLC Shake. Either will satisfy your sweet tooth and provide extra protein to reduce your hunger and maintain your energy. Got the urge for chips or nuts? Grab a handful of HPLC Roasted Soy Nuts. They’re sprinkled with Cardia® Salt, which contains 54% less sodium than regular salt. So, you can enjoy the crunch and taste that you want without falling off the wagon. Want a soda for a quick pick-me-up? Power up with a refreshing glass of iced Herbal Concentrate or NRG Tea. Need a warm “meal on-the-run”? Whip up a nutritious cup of HPLC Soup in minutes. Just add hot water and stir for a quick snack or as part of a nutritious meal.
reality check If you burn 1,200 calories per day, a 600-calorie cola is half of your daily limit.
14 Your Personalized ShapeWorks Ideal Meal Plan
Trigger Foods Trigger Foods are the ones that you llove and crave. They make you feel good while you eat them. Then, they make you feel guilty because you know they’re putting on the pounds. Have you ever started with just one potato chip or one chocolate-chip cookie and ended up eating the whole bag? Those little snacks can add up to big doses of fat and calories. Which of these sweet, creamy or salty snacks do you crave? • chips, peanuts, crackers, pretzels • cheese, pizza • mayonnaise, margarine, butter • red meat, fatty fish • cola, juice • cakes, pastries, cookies, muffins • ice cream, frozen yogurt • chocolate Look at the damage that Trigger Foods can do to your meal plan: • peanuts (1 cup) 835 calories, 71 grams of fat • corn chips (7 ounces) 1,065 calories, 66 grams of fat • chocolate-chip cookies (6 small) 350 calories, 16 grams of fat • bagel and cream cheese (1 bagel, 2 tsp cream cheese) 400 calories, 10 grams of fat • cream-filled doughnut (1 doughnut) 310 calories, 21 grams of fat • carrot cake with icing (1 average slice) 485 calories, 10–35 grams of fat
the doctor says Meal replacements work. Extensive clinical research demonstrates that they can support weight loss and help keep it off longer.
DO THE MATH* 20 potato chips = 150 calories 40 potato chips = 300 calories 8 oz of cola = 150 calories 32 oz of cola = 600 calories *500 extra calories per day for 1 week = 1 pound of weight gain
Your Personalized ShapeWorks Ideal Meal Plan 15
16 Your Personalized ShapeWorks Ideal Meal Plan
Taking Control
We’re all creatures of habit, and food habits are some of the hardest to change. Comfort foods you’ve that relished since childhood, trigger foods you constantly crave. These are obstacles to your healthy new lifestyle. In most cases, they’re loaded with fat, too many carbohydrates and more calories than you’ll ever burn. What can you do to change your eating habits? • Reprogram your taste buds: substitute healthier foods that still satisfy your cravings. • Focus on the benefits: each time you make a healthier choice, think of what it’s leading to. . . a slimmer, healthier, more energetic life for you. INSTEAD OF
Once you settle into the healthy eating habit, you’ll start thinking of the nutritious option first. These are a few suggestions to get you started.
CHOOSE
creamy salad dressing
balsamic vinegar, rice vinegar, tarragon vinegar
red meat
white chicken meat with steak sauce
colas
water with a slice of lemon
orange juice
an orange
double cheese burger
grilled chicken sandwich with no mayonnaise
pasta
spaghetti squash or whole-wheat pasta with sauce
ice cream
mixed fruits & berries with a drizzle of chocolate syrup
corn chips
raw vegetables
INSTEAD OF
CHOOSE
chocolate bar
Dutch Chocolate Formula 1 Protein Drink
peanuts
HPLC Roasted Soy Nuts
potato soup
HPLC Cream of Chicken Soup
candy bar
HPLC Chocolate Fudge Bar
Your Personalized ShapeWorks Ideal Meal Plan 17
Why Not Brown and Beige? We all know that eating plenty of fruits and vegetables is the way to better health, but we often settle for food that is quick, easy and inexpensive. Many of these easy meals are brown or beige, filled with calories from added fat, sugar and starch: too many calories and too few healthful nutrients. To build a healthy eating plan, always choose colors. Colorful fruits and vegetables are full of vitamins and minerals, and they provide omega-3 fatty acids. These “good” fats stimulate your immune system and support your body’s defense against infections and tumors. The more colorful your meal, the healthier it is. Tonight, make your dinner plate look lively! Fill two-thirds of it with colorful fruits and vegetables. Those colors mean good nutrition and lower calories, too. COLOR COUNTS: 2 cups of spinach = 80 calories 2 cups of rice or potatoes = 500 calories
18 Your Personalized ShapeWorks Ideal Meal Plan
A Rainbow of Foods
Simply eating more fruits and vegetables is not the answer–they must be the right fruits and vegetables. Starchy vegetables such as peas or lentils (200 to 250 calories per cup) are healthy, but they contain more calories than you may want. If you need to eat more to satisfy your hunger, add low-calorie vegetables. For example, spinach and asparagus are better choices than higher-calorie corn and peas. A cup of spinach topped with A2 cup of tomato sauce has only about 90 calories, but it gives you nutrients from two color groups.
white/green
green
yellow/green
orange/yellow
orange
red
ShapeWorks makes it easy to choose the right fruits and vegetables for your meal plan by organizing them into seven unique color groups. Both men and women should include at least one serving from each group every day.
red/purple
Fruits and vegetables are the foundation of your daily menus. They help maintain your organs and immune system, keeping your body strong as the weight comes off.
the doctor says Colorful foods provide nutrition from the family of chemicals called phytonutrients, or “plant” nutrients. These substances contribute to your healthy food program.
Use the charts on the following pages to plan a colorful, delicious, personalized menu every day!
Your Personalized ShapeWorks Ideal Meal Plan 19
Food Item
Portion
Red/Purple
Beets, cooked Eggplant, cooked Red Cabbage, cooked Blackberries Blueberries Grapes Plums
75 30 30 75 110 115 70
Prunes Red Apple Red pear Red Wine Strawberries Peppers, red, chopped
3 1 1 4 1 1
Red
Tomato Juice Tomato Sauce or Puree Tomato Soup, made with water Tomato Vegetable Juice Tomatoes, cooked
C C C C C
40 100 85 45 70
Pink Grapefruit Pink Grapefruit Juice Watermelon Tomatoes, raw, chopped
2 fruit 2 C 1 C balls 1C
40 50 50 40
Orange
Acorn Squash, baked Carrots, cooked Pumpkin, cooked Sweet Potato Winter Squash, baked
C C C C C
85 70 50 200 70
Apricots Cantaloupe Mango Carrots, raw
3 whole 1 C cubes 2 large 1C
50 55 80 50
Orange/Yellow
Nectarine Orange Orange Juice Papaya
1 large 1 large 2 C 2 large
70 85 50 75
Peach Pineapple Tangerine Yellow Grapefruit
1 large 1 C, diced 1 medium 2 fruit
70 75 45 40
Yellow/Green
Collard Greens, cooked Corn Green Beans, cooked Green Peas Mustard Greens, cooked Spinach, cooked Turnip Greens, cooked Zucchini, with skin, cooked
1 1 1 1 1 1 1 1
C ear C C C C C C
Avocado Honeydew Kiwi Cucumber Pepper, green, chopped Pepper, yellow, chopped Romaine Lettuce Spinach, raw
2 average fruit 1 C cubes 1 large 1C 1C 1C 1C 1C
80 60 55 15 30 30 10 10
Green
Broccoli, cooked Brussels Sprouts Cabbage, cooked Cauliflower, cooked
1 1 1 1
C C C C
45 60 35 30
Chinese Cabbage, cooked Kale, cooked Swiss Chard, cooked Cabbage, raw
1 1 1 1
C C C C
20 35 20 20
White/Green
Food charts
Artichoke Asparagus Celery, diced Leeks, cooked
1 1 1 1
medium C C C
60 45 20 30
Mushrooms, cooked Onion, cooked Endive, raw
1C 1C 1C
40 105 10
Food Item
Portion 1 1 1 1 1 1 2
C C C C C C small
1 1 1 1 1
1 1 1 1 1
20 Your Personalized ShapeWorks Ideal Meal Plan
Calories
50 75 45 140 20 40 30 30
Calories
whole medium medium oz glass C, sliced C
60 100 100 80 50 30
Food charts
Food Item
One Unit
Egg Whites Nonfat Cottage Cheese Formula 1 + Nonfat Milk + PPP
7 whites 1C 2 tbsp Formula 1 + 1 C Nonfat Milk + 2 tbsp PPP 4 slices 1 oz 2 C 2 tbsp Formula 1 + 1 C Soy Milk + 2 tbsp PPP 3 oz (cooked wt.) 3 oz (cooked wt.) 3 oz (cooked wt.) 4 oz (cooked wt.) 4 oz (cooked wt.) 4 oz, water pack 4 oz (cooked wt.) 7 whites 1C 1 oz 2 links 4 C 2 patties 2 C
Taste Enhancers
Starch/Grain
Protein Foods
Soy Canadian Bacon Soy Protein Powder Soy Cereal Formula 1 + Soy Milk + PPP Turkey Breast Chicken Breast Lean Red Meat Ocean-Caught Fish Shrimp, crab, lobster Tuna Scallops Egg Whites Nonfat Cottage Cheese Soy Protein Powder Soy Hot Dog Soy Ground Round Soy Burgers Tofu, firm
Food Item
Serving size
Cooked Beans Brown Rice Lentils Whole Grain Pasta Shredded Wheat, bite size High Fiber Bran Cereal Oatmeal Bread, Whole Grain* Bread, Sprouted Wheat* Bread, Sprouted Multigrain*
2 2 2 2
C, cooked C, cooked C, cooked C, cooked 1C 2 C 1 C, cooked 1 slice 1 slice 1 slice
Food Item
Serving size
Cheese, reduced fat Cheese, Parmesan Nuts Olive Oil Olives Pine Nuts, sesame seeds
1 oz 3 tbsp 2 oz 1 tbsp 10 large 1 tbsp (40 nuts)
*Women: 0–3 per day
Calories
Protein (gm)
115 140 220
25 28 29
80 110 140 220
21 (varies) 20–25 25 (varies) 29
135 140 145–160 130–170 120 145 135 115 140 110 110 120 160 180
25 25 25 25–31 22–24 27 25 25 28 20–25 22 (varies) 24 26 20 (varies)
Calories
115–140 110 115 85 110 90–120 130 100 80 60
Calories
50–80 80 80–100 40 50 50
Fiber
(gm)
Protein
5–7 2 8 2 4 15–18 4 3 3 2
Fiber
(gm)
0 0 0 0 0 1
(gm)
7 3 9 3 5 4 6 5 4 3
Protein
(gm)
2–5 5 6–11 4 7 4–7
Men: 0–5 per day
Your Personalized ShapeWorks Ideal Meal Plan 21
Sticking with Your Program
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Stay on Track with your ShapeWorks 30-Day Success Tracker Use your Herbalife ShapeWorks Diary to help you plan and keep track of your personal weight loss program. The more you use it, the more you’ll understand your eating patterns and how to change them. USE YOUR SHAPEWORKS DIARY EVERY DAY. RECORD WHAT YOU EAT AND YOUR DAILY EXERCISE. LOG ANY LAPSES WITH NOTES ABOUT THE CIRCUMSTANCES. • Identify your trigger foods and when you tend to eat them.
remember A lapse or two won’t sabotage your whole plan or cancel what you have achieved. The important thing is to forgive yourself and get back on your plan. Every day is a new opportunity.
• Note stressful situations that tempt you to eat inappropriately. • Write down the behaviors that you want to change and the way you feel about them. Review your notes every week. Celebrate all the times that you stayed with the program. Think about the patterns that you want to change and how you’ll make those changes. Adjust your goals periodically as you reach new insights on your lifestyle.
Maximizing Your Success 23
Overcoming Minor Hurdles
As you begin eating healthier, your body may need time to adjust to new amounts and types of foods. Many ShapeWorks users don’t have any problems. They simply notice how much better they feel. But, as with any weight-loss plan, you may encounter an occasional bump in the road. These are some common problems experienced by any dieter and solutions. “I FEEL WEAK AND TIRED.” • Are you properly mixing your Formula 1 Shakes, with the recommended amounts of milk and Formula 4 Performance Protein Powder? • Did you skip a meal to lose weight faster? SOLUTION: Eat every meal on time. Don’t skip meals or Formula 1 Shakes and get plenty of rest. If you need extra energy, try Total Control™. “I’M HUNGRY ALL THE TIME.” • Are you really hungry or just craving certain foods? • Are you eating the right amount of protein for your body composition? SOLUTION: Maintain a regular meal and snack schedule, such as 7 a.m., 11 a.m., 3 p.m. and 7 p.m. You also may need to increase your protein intake by adding Formula 4 Performance Protein Powder to your shakes or try Snack Defense™.
“I HAVE A HEADACHE.” • Have you been constipated or stressed? • Are you skipping meals? • Did you stop drinking coffee or caffeine with your new plan? SOLUTION: Eat high-fiber fruits and vegetables. (You also may take Herbalife Activated Fiber Powder supplement.) Eat all your meals and get a reasonable amount of exercise. Feel free to enjoy coffee or tea in the amount that you’re used to. “I FEEL NAUSEOUS.” • Do you feel sick to your stomach after taking your supplements? • Does the problem occur often? SOLUTION: Be sure to take your tablets with your shakes or with your meals, not on an empty stomach. Make sure that you are drinking enough water each day. Herbalife’s Herbal Aloe Drink can also help to settle your stomach, and it tastes great. “I FEEL COLD.” • Have you noticed your body temperature decrease since you stopped overeating? • Are you more sensitive to temperature changes?
24 Maximizing Your Success Maximizing Your Success
SOLUTION: Increase your body temperature by exercising, drinking warm tea and coffee and dressing in layers. “I’M NOT REGULAR.” • Do you have a change in your digestive functions? • Is the problem constipation or gas? SOLUTION: If taking some fiber each day does not solve constipation problems, try Herbalife Activated Fiber Powder and Herbal Aloe Drink. To combat gas, use an over the counter product for that problem. “I’M NOT LOSING WEIGHT.” • Have you kept track of all your snacks? • Have your measured your portions correctly? SOLUTION: Sometimes people are unaware of all that they eat. Use your ShapeWorks 30Day Success Tracker to keep track of everything you consume and pay attention to the size of your portions. Increased awareness will help you stick closely to your ShapeWorks plan.
Carbohydrates: Good News/Bad News
Your body converts carbohydrates into sugar, which gives you energy. That’s the good news. The bad news is that some carbohydrate foods turn into too much sugar too fast, with too many calories. You can identify which carbohydrates are good for you and which to avoid by checking their glycemic index and glycemic load.
Glycemic Index measures how fast the carbohydrates in a food turn into sugar in the body. Foods with a high glycemic index convert into sugar very quickly, with negative physical effects. Foods with a low glycemic index turn into sugar gradually, helping maintain your body’s chemical balance. In general, foods with a low index are preferable. Glycemic Load measures the amount of sugar a food actually releases in the body. Foods with a low glycemic load usually have a low glycemic index. They are good choices for your meal plan. Foods with a high glycemic load can have from very low
High Glycemic Index
Medium Glycemic Index
Like carbohydrates, fats can have a positive or a negative effect. Good fats can lower your risk of heart disease. Good fats are found in olive oil, olives, avocados, almonds and peanuts. But remember, even good fats have a lot of calories, so use sparingly!
Low Glycemic Index
Fruits and Vegetables
Starches
Fruits and Vegetables
Starches
Fruits and Vegetables
Starches
Banana*
Bagel
Apricot*
Oatmeal
Bread (whole grain)
Kidney Beans*
Grapes*
Pita Bread
Carrots*
Peas*
Navy Beans
Cereals
Pineapple*
Corn
Watermelon
Yam/Sweet Potatoes
Apple Asparagus Broccoli Brussel Sprouts Cauliflower Celery Cherries Cucumber Grapefruit Green Beans Green Pepper Kiwi Lettuce Mushrooms Onions Orange Peach Plums Spinach Strawberries Tomatoes Zucchini
Lentils
Cantaloupe
Raisins Beets*
GLYCEMIC INDEX
to very high indexes. You should avoid high load foods as a regular part of your meal plan. When you choose carbohydrate foods, always check both their glycemic index and glycemic load. Detailed tables with this information are widely available. Use the chart below to get started.
Granola Kidney Beans Muffin (bran) Pasta Potatoes Pretzels Refined Sugar Rice Tortilla (wheat)
Maximizing Your Success
25
How Weight Loss Works
If you eat the same number of calories as you burn, your weight remains the same:
Energy In
Energy Out
If you eat the same number of calories as you burn, your
=
weight remains the same: If you eat fewer calories than you burn, you lose weight:
Lean body mass burns 14 calories per pound per day.
If you eat fewer calories than you burn, you lose weight: Energy In
Energy Out
A woman with 100 pounds of lean mass burns
=
1,400 calories per day.
A man with 150 pounds of lean mass burns 2,100 calories per day.
To lose one pound per week, each day you must consume
KEYS TO HEALTHY WEIGHT LOSS: MAKE SURE YOUR REDUCED-CALORIE MEAL PLAN PROVIDES PROPER NUTRITION. INCREASE YOUR LEAN BODY MASS WITH PROTEIN AND EXERCISE TO INCREASE YOUR METABOLIC RATE AND BURN MORE CALORIES.
500 fewer calories than your body burns.
Every 10 pounds of muscle you add will increase your
Herbalife’s
metabolic rate to burn 140
Formula 1 Protein Drinks
additional calories a day.
Formula 2 Multivitamin-Mineral & Herbal Tablets Formula 3 Cell Activator Formula 4 Performance Protein Powder Support your healthy weight loss and nutritional needs
26 Maximizing Your Success
Your First 30 Days
After only one week, you’ll discover that your Shape Shakes and colorful meals are the enjoyable, satisfying route to weight loss. The first 30 days on your ShapeWorks plan will fly by if you follow these guidelines: Stay focused. Use Herbalife Formula 1 Shakes and HPLC snacks every day to help you meet your target calorie and protein requirements. Eat with color. As you learn about fruit and vegetable color groups, build variety into your menus to get a range of vitamins and minerals. Take your supplements. Daily doses of Herbalife Formula 2 and Formula 3 will ensure that you meet your nutritional needs. Train your taste buds. If you’re accustomed to eating high-fat foods, it may take a little while to get used to your low-fat, high-protein meal plan, but it will happen.
Make the goals realistic and achievable. • When you meet a goal, give yourself permission to let loose a bit. • Concentrate on the next goal, achieve it and give yourself another reward, perhaps a nonfood treat such as a new CD or a movie ticket. • Put a couple of dollars in a jar for each day that you stick to your plan. When the jar is full, reward yourself with a little luxury, such as a new pair of shoes or short weekend trip. • Keep track of the money that you save by using meal replacements instead of expensive fast food. Use those savings to buy yourself a piece of exercise equipment that you really want.
Do some enjoyable exercise. Gardening, walking, swimming, freeweight lifting, biking and jogging are great for you, and they relieve stress, too. Forgive yourself. Most people slip off their programs at one time or another. Treat each day as a new opportunity, and ShapeWorks will quickly get your weight-loss program back on track!
Reward Your Success A new weight, a new shape and a healthy new life are the ultimate rewards of your ShapeWorks program. But don’t forget to celebrate small victories along the way. Give yourself rewards for your achievements to keep you motivated. n Use your ShapeWorks 30-Day Success Tracker to write down the goals that you want to celebrate. Maximizing Your Success 27
Maximizing with Exercise
28
Exercise for Shape and Health Regular exercise is vital to the success of your ShapeWorks program, and the benefits can change your life. • Increase your lean muscle mass to burn more calories. • Raise your metabolic rate to burn even more calories. • Maintain your weight loss over the long term. • Improve your cardiovascular health. • Tone your body and increase your flexibility. • Improve your mental outlook.
What’s Your Exercise Profile?
WHAT IS YOUR EXERCISE GOAL?
WHICH OCCUPATION IS MOST
A. I don’t have one.
SIMILAR TO YOURS?
B. I want to lose or maintain weight.
A. homemaker, light house cleaning,
C. I’m training to improve my athletic
office routine
performance.
B. busy executive, teacher
IF YOU ANSWERED MOSTLY. . .
C. firefighter, police officer, bike courier,
A. You need an exercise program to
construction worker, professional
achieve real weight loss.
athlete B. You’ve made a good start. Stick with it. HOW OFTEN DO YOU EXERCISE? A. once or twice per month B. two or three times per week
C. You already have a strong exercise program. Make sure you eat enough high-quality protein and consider adding Joint Support-Glucosamine
C. every day WHAT IS YOUR PREFERRED LEVEL
with Herbs and Herbalifeline‚ to your daily supplements.
OF EXERCISE OR RECREATION? A. walking the dog, active recreation with children B. jogging, aerobics class C. weight training, amateur competitions
Maximizing Your Success 29
Shape Up Every Day Exercise is just as important as your eating plan for losing weight and improving your health. Maximize your ShapeWorks progress with a personal fitness plan that includes both aerobic and anaerobic exercise. AEROBIC EXERCISE Aerobic exercise involves large muscle movements over a sustained period of time. Running, fast walking and exercise classes are good examples. You breathe harder, your heart beats faster and great things happen. • More oxygen reaches your body, and oxygen burns fat. • Your metabolic rate increases, burning more calories. • You build muscle as you lose fat. • Your heart and cardiovascular system become much healthier. • Your mood improves, as exercise relieves feelings of stress and frustration. Exercise can be fun, once you make it a regular part of your life. Commit to doing some sort of aerobic exercise every day, and you’ll be amazed at how much better you look and feel. PERSONALIZE YOUR EXERCISE Exercise doesn’t have to be a struggle, but if you want to be lean and healthy, you’ve got to work for it. Choose exercise options that give you the benefits that you need and ones that you’ll enjoy: organized programs, recreational outlets, sports and gentler lifestyle activities. Select several that are right for you. Then, get moving and stay with it!
EXERCISE PROGRAMS • stationary bicycling • martial arts • aerobics class • walking/running on treadmill • circuit training • weightlifting RECREATIONAL EXERCISE • snow skiing • ice skating • water skiing • roller skating • bicycling • hiking • swimming • rowing SPORTS • golf • basketball • tennis • volleyball • racquetball • soccer • bowling • softball LIFESTYLE EXERCISE • walking • taking stairs not elevators • gardening • yardwork • dancing • yoga
remember: If you’re not already in a supervised exercise program, check with your doctor before substantially increasing your daily exercise.
The National Academy of Sciences recommends 30–60 minutes of vigorous exercise every day. Walking is a great calorie burner. A recent research study found that women who walked one mile in 20 minutes burned just as many or more calories than those who ran one mile in 12 minutes. A 150pound person can burn 132 calories on a fast 20-minute walk.
30 Maximizing Your Success
Relax and Revitalize Exercise is important to develop your body, but it’s just as important to make time to unwind. Meditation and stretching are effective ways to relax your mind and body. MEDITATION With a little practice, regular meditation will help lower your blood pressure, body temperature and breathing rate, to give your body a break from the stresses of everyday life. Take a few moments to try this relaxing meditation exercise. • Set aside at least five minutes when you won’t be interrupted. • Lie flat on a level surface with a pillow under your head. • Close your eyes. • Count to three as you slowly inhale.
• Count to four as you slowly exhale. • Think only about your breathing. When you feel relaxed, slowly open your eyes and resume normal breathing. If you have difficulty keeping your mind on your breathing, focus on a relaxing image or word. When you can successfully meditate for five minutes, gradually increase your time until reach a full 30minute session. STRETCHING If meditating is difficult for you, try stretching or yoga. Enroll in a class, or get a book, and do it yourself! Stretching and yoga can reduce stress in your muscles and joints. This is especially valuable if you work long hours at a desk, which builds tension in the muscles of your neck, back, shoulders and chest. These simple stretches can help. • Stand up every 30 minutes. • Rotate your head fully. • Shrug your shoulders several times. • Stretch your arms in front of you and move them back and forth. • Bend your elbows behind you.
the doctor says Exercise helps with weight loss, and regular exercise promotes weight maintenance. Exercise reduces the risk of cardiovascular diseases. Exercise fights stress and depression. Exercise builds muscle and strengthens bones.
31
Living the ShapeWorks Life 32
Plan It and Live It You’re changing your shape and your lifestyle, now reorganize some regular routines to support your new life.
SHAPE UP YOUR KITCHEN Your kitchen pantry can support or sabotage your weight-loss plan. If a high-fat snack is the first thing you see when you open a cabinet, it can undermine your best intentions.
SOME IDEAS TO GET YOU STARTED. . .
The ShapeWorks Kitchen Rule: “If you don’t have it, you can’t eat it.”
Dump those fattening chips and replace them with crunchy, salty HPLC Roasted Soy Nuts.
Go through your cabinets and refrigerator and get rid of the foods that don’t match your healthy new lifestyle. That will make room for delicious and nutritious alternatives.
Get rid of the ice cream and replace it with fresh or frozen sweet berries or fresh fruit for snacks or as fruits to accompany your shakes.
Keep a box of chewy HPLC Bars handy for quick snacks. They’ll fill you up without filling you out.
Rework your cooking staples. Herbs, spices, nuts, seeds and small amounts of olive oil will enhance your meals with contrasting flavors. Salsa and chili peppers add nutritious snap to any dish, and citrus fruits add a sweet and tangy twist.
food myth Frozen fruits and vegetables aren’t as good as fresh.
food fact Fruits and vegetables selected for freezing are picked ripe and frozen immediately. This may make them more nutritious than those harvested before ripening and placed in the produce section.
Maximizing Your Success 33
Stock Up for a Healthy Life Once you’ve got your kitchen in shape, keep it filled with healthy foods by using these simple tips. ALWAYS SHOP WITH A LIST. Know exactly what you’re buying before you walk into the market. Your list should cover the meals that you’ve planned: fruits and vegetables from each color group, plenty of low-fat protein and not too many grains. When you have a list, you can simply walk on by your trigger foods!
NEVER SHOP HUNGRY Do your shopping right after you’ve had a meal, a Formula 1 Shake or a snack. It’s a lot easier to pass up the junk or trigger foods on a full stomach.
34 Maximizing Your Success
KNOW WHAT YOU’RE BUYING Read the nutritional information on every product. You’ll be surprised how often product labels are misleading. Use the food charts in your ShapeWorks 30-Day Success Tracker to help you identify the right, low-calorie foods. PRIORITIZE YOUR SHOPPING Start with the produce section and choose plenty of low-calorie fruits and vegetables. Always buy whole fruit rather than higher-calorie fruit
juices. Next, pick up the low-calorie proteins on your list. Save the grains for last and buy fewer of them. Stick with whole-grain cereals and breads. They’re healthier than processed carbohydrates, and they’ll fill you up faster.
SPICE IT UP Stock up on spices and other lowcalorie flavor enhancers that can liven up a meal without fattening it up. • balsamic, rice, tarragon vinegars • chicken or vegetable broth • Dijon mustard • salsas and relishes • dried herbs and spices • garlic • red pepper flakes
Reward Your Success A new weight, a new shape and a healthy new life are the ultimate rewards of your ShapeWorks program. But don’t forget to celebrate small victories along the way. Give yourself rewards for your achievements to keep you motivated. • Use your ShapeWorks 30-Day Success Tracker to write down the goals that you want to celebrate. Make the goals realistic and achievable. • When you meet a goal, give yourself permission to let loose a bit. • Concentrate on the next goal, achieve it and give yourself another reward, perhaps a nonfood treat such as a new CD or a movie ticket. • Put a couple of dollars in a jar for each day that you stick to your plan. When the jar is full, reward yourself with a little luxury, such as a new pair of shoes or short weekend trip. • Keep track of the money that you save by using meal replacements instead of expensive fast food. Use those savings to buy yourself a piece of exercise equipment that you really want.
Healthy Dining Dining out is a time to socialize and to enjoy good food and good friends. You can still have a great time and maintain your program by learning to eat smart when you eat out. • Don’t eat chips or bread brought to the table before the meal. If you ask, some restaurants will substitute cut-up vegetables or crudités. If alternatives aren’t available and you’re really hungry, ask for water or iced tea while you wait.
• Order a salad with dark greens rather than iceberg lettuce. If it includes colorful raw vegetables, that’s even better. Request wine vinegar or rice vinegar rather than vinaigrettes or creamy dressings. • Order a low-fat meat entrée, such as chicken, turkey or white fish–always broiled or baked. Eat only a standard portion. If you’re served a larger amount, leave the rest on your plate. Ask for all sauces on the side and avoid buttery sauces completely. • Select two vegetables of different colors. If your meal is served with potato or rice, skip that starch and double the vegetables instead. • Order fresh fruit such as strawberries, raspberries or kiwi for dessert. • Ask your server if you don’t see what you want on the menu, or if you want to make substitution. Most restaurants will be glad to accommodate you. If they won’t, choose a different place the next time you eat out. Maximizing Your Success
35
Healthy Holidays & Special Occasions Many of us celebrate holidays and occasions such as birthdays and anniversaries with big meals and parties. You can still enjoy these events by using some simple strategies. Plan holidays and occasions around special activities instead of elaborate meals. Choose, at turkey dinners, white meat with real cranberry sauce instead of gravy. Enjoy vegetable and fruit dishes. Keep sweets and starches to a minimum. Drink sparkling water with lime or a glass of red wine rather than hard liquor or beer at parties. Drink a Formula 1 Shake or HPLC drink before going out. It will fill you up and make it easier to resist snacking and overeating.
36
Traveling Airplanes and airports can tempt you with high-calorie foods and drinks. Try these tips for healthy traveling. • Avoid alcohol and sodas. Ask for spicy tomato juice or water. • Turn down complimentary snack chips and nuts. Bring an HPLC Bar or Roasted Soy Nuts to tide you over. • If you eat a pre-prepared airline meal, take high-fat items off the plate so that they won’t tempt you. • Avoid airport fast food locations. Find a deli with healthy fare or enjoy an Herbalife snack to take the edge off until you reach your destination. Hotel living can challenge your meal plans, but you can stick with your ShapeWorks program with good planning. • Take individual packets of Formula 1 Shakes to mix with nonfat (skim) milk or plain soy milk for breakfast. • Have a bowl of fruit and a serving of scrambled egg whites or a portion of lean meat as another breakfast alternative. Stay away from high-fat meats, fried eggs, pancakes or potatoes.
If you’re at home or on the road, Herbalife’s ShapeWorks will help you achieve the shape that you want and still get the most out of life!
• Keep fruits, raw vegetables, HPLC Bars or HPLC Roasted Soy Nuts in your room for snacking. • Stock up on bottled water, so you can stay away from the soft drink machine.
Maximizing Your Success 37
“This program gave me my back.”
life
“
I
was an exercise fanatic my whole
was about to change. She lost 20
life–until health problems sapped me
pounds and dropped from a size six to
of my energy and my ability to work
a size two in just two months, and she
out. I was exhausted, gaining weight
felt more nourished and satisfied than
and not feeling like myself anymore.
ever before. This self-described junk-
Thank goodness for ShapeWorks™! I
food addict no longer suffers cravings
lost 20 pounds and five inches in just
for sweets or other unhealthy snacks.
two months. I regained my energy and
“A cookie doesn’t have the same appeal
began working out again. And today, I
to me, and my desire to indulge in
don’t even crave sweets or other
other comfort foods has gone away.
unhealthy snacks. I’m empowered in
This program is so easy to follow and
all areas of my life again, and it feels
practically does all the work for me.”
great.”*— Felicia Moon
With one happy exception–Felicia gets to work out.
HEALTH ISSUES SIDELINE AVID ATHLETE
LOVING LIFE AGAIN
A lifelong exercise fanatic, Felicia Moon
always
active–until
stayed health
fit
and
challenges
required her to take medication. The treatment caused Felicia to put on weight, something she had fought hard her entire life to avoid. Making matters worse, the treatment took a toll on the most important aspects of 33-year-old Felicia’s life: her energy
Today, Felicia is back to the fit and toned body she worked so hard for so many years to sculpt. She couldn’t be happier to have regained the energy and confidence to enjoy her active lifestyle. And she credits ShapeWorks™ with bringing about these wonderful changes in her life. “I’m empowered in all areas of my life again, and it feels great.”
level, her ability to exercise and even FELICIA MOON 20 POUNDS LOST
her professional and personal rela-
BEFORE: 128 POUNDS AFTER: 108 POUNDS
anymore.” Everything changed
tionships. “I didn’t feel like myself
When she began ShapeWorks™,
**The weight-loss testimonials presented are applicable
Felicia had no idea how much her life
to the individuals depicted and are not a guarantee of your weight loss nor are they typical.
38 Maximizing Your Success
James Guzman “I lost weight and never felt deprived.” “With a physically intense job delivering packages, and an injury causing me frequent pain when I walked, I couldn’t afford to keep putting on weight. When an Herbalife Distributor on my route put me on ShapeWorks™, my whole life changed. I lost 23 pounds, and my waist dropped from a 38 to a 34–all without ever feeling hungry. I’m no fan of diets. But ShapeWorks™ was different; it kept me full, satisfied and energetic. And when I look in the mirror, I feel great!”* Nadine DeMartino “I lost my cravings for junk food right away.” “Although I had already lost a significant amount of weight using Herbalife’s Formula 1 Protein Drink Mix and Herbalife snacks, I wanted to curb my appetite, increase my lean muscle mass and get my body toned. ShapeWorks™ was just the program! Immediately, my appetite for betweenmeal snacks disappeared. My body fat decreased. And my muscle performance dramatically improved–I can now lift more than my bodyweight! ShapeWorks™ gave me the results I wanted–fast.”* Leslie Stanford “I eat whatever I want–and keep the pounds off.” “I used to think it would be impossible to curb my cravings for carbs. But after about three days on ShapeWorks™, I found it to be a nonissue. Having a program customized to my body composition made a huge difference for me. I learned which foods were sabotaging my weight-loss efforts and which foods will actually help me lose weight. I love having quick and convenient sources of protein that I can grab when I'm on the run. I'm never hungry, I have lots of energy and, best of all, I know my body is getting what it needs nutritionally every day. I finally lost the 10 pounds that I thought I would never be able to lose.”*
Maximizing Your Success 39
The many shapes of
success. Making the world healthier
