Welcome!!

Congratulations on your decision to improve your health! You’ve taken the first step to fast, easy and sustainable weight loss! You’ll look & feel great while enjoying the health benefits of good nutrition. We realize that in order to get the very best results you possibly can on these products, and reach your goals as quickly & gracefully as possible, a few simple things are required. They are: 1) a clear and unwavering commitment                                to achieving your goal, 2) regular & consistent follow with me, your weight loss coach and 3) a basic understanding of how these products work and what to expect as you go.

Here are 3 simple steps to get you off on the right foot toward your goal:

1. Watch the “Personalize your Program” DVD. Make sure to have the product checklist in front of you while watching and check off any products you’d like to learn more about.
2. Record your Beginning Weight & Measurements on the sheet provided so that I can help make certain that you progress at the rate we expect. It is CRITICAL to your success that you record your measurements and not just a weight!
3. Call me as soon as you’ve completed steps 1 & 2 to confirm our follow up appointments and get you started on your program. You & I will be working together through your Weight loss journey, as much or as little as you personally desire, to ensure your success!

Consistency is the key to any Weight Loss program – Consistent use of the products & consistent monitoring of the results. I’m here to help you! It’s your turn to become one of the millions who have successfully lost weight and kept it off with Herbalife!Your Personal Weight Management Coach,

Bill Hardin                     

[email protected] www.iGotNutrition.com

336-778-8948
 

The Basics for Getting Maximum Results with your Program

1. Measure & Weigh:    When you begin, you need to weigh and measure yourself before getting started. (use the weights & measurements chart in this packet) No matter what, be sure you take your starting weights & measurements. This is very important for us to see what our results are, exactly, not just be trying to “eye ball” it. The tape measure never distorts the truth, unlike the scale. This program is based on the idea of balanced nutrition and calorie control, which will starve the fat, but keep feeding the muscle. Don’t let the scale deceive you! Inch loss is what’s going to get you back in those clothes you can’t fit into now. Also it is imperative that you take a before picture as well. This is true no matter what result you’re looking for. Take one from the front, the side, and one from the back.

2. Never Skip a Shake!   The protein shake is a CRITICAL part of the program, and is a highly engineered food supplement. Skipping shakes will slow down your program. When you skip shakes you starve muscle, which slows your metabolism, which in turn slows your weight loss. Muscle starvation is why most “diets” fail. Don’t let the bad habits of “diets” slow you down. It’s also important that you don’t skip your main meal either. This will have the same result as skipping shakes.

3. Drink at least 8 – 10 glasses of water a day!

The more water you drink, the faster the program works!

4. Watch the cheating!   One of the things you can expect from the program is the Thermojetics effect. This is a full, satisfied feeling after, and between, shakes & meals. So, cheating shouldn’t be a problem. If it is, let your coach know immediately, so we can adjust your program to fit your needs.

5. Further Training:

• View your “Personalize your Program” video several times in your first few weeks

• Review the full product line at (Your Mall/Shopping Cart Website)

6. Product Tips:

• It’s always best to have something in your stomach before taking tablets- Your shake will usually suffice.

• If you are not accustom to drinking cows milk on a daily basis, it’s recommended that you use soy milk

• Drink 60oz of water a day – minimum. Or, one rule of thumb is to drink 1/2 of your body weight in water ounces. For example, if you weight 150 lbs, drink 75 ounces of water a day.

• You can mix your Herbal Concentrate (tea) in hot or cold water and if you must, you can add a small amount of sweetener to taste, or you may also add the Herbal Concentrate right to your shake.

• Be sure to weigh & measure on day 1 and the following days on your chart! This is very, important!

WHAT SYMPTOMS TO EXPECT WHEN YOU IMPROVE YOUR DIET

by:  Dr. Stanley Bass, ND, DC, PhC

If I were asked which is the area of greatest misunderstanding and confusion in the field of nutrition, I would definitely be forced to reply, it is the failure to properly understand and interpret the symptoms and changes, which follow the beginning of a better program.  

A better nutritional program is introduction of foods of higher quality in place of lower quality ones.  The quality of a nutritional program is also improved by omitting toxic substances such as coffee, tea, chocolate, tobacco, salt, pepper, etc.  Remarkable things begin to happen to the body as well as the mind.  When the quality of the food coming into the body is of higher quality than the tissues, which the body is made of, the body begins to discard the lower grade materials and tissues to make room for the superior, which it uses to make the newer and healthier tissues.

What are the symptoms or signs when you first begin to omit the lower grade foods and instead introduce superior foods?  When the use of a toxin is suddenly stopped, headaches are common and a letdown occurs.  This is due to the discard by the body of toxins which are transported by the bloodstream during it’s many bodily rounds.  Before noxious agents reach their final destinations, these irritants register in our consciousness as pain - headaches.  Usually, within three days, the symptoms vanish and we feel stronger due to the recuperation that follows.  As one continues on the improved diet and gradually raises the quality, interesting symptoms begin to appear.  The body begins a process called “retracing”.  The cellular intelligence has a chance to get rid of old garbage and build a beautiful new house.  The accent is on elimination and the body begins to move garbage deposited in the tissues.  People may experience skin rashes or eruptions due to elimination of poisons and harmful drugs through the skin.  If they go to a doctor not schooled in nutrition, he might diagnose it as an allergy and suggest the diet be discontinued.  They do not understand that the body is “retracing”.  The skin is becoming more alive and active.  The toxins being discarded are saving you from much more serious diseases which will result if you keep them in your body too much longer.  Possibility: hepatitis, kidney disorders, blood disease, heart disease, arthritis, nerve degeneration, or even cancer.  Be happy that you are “paying your bills” now in an easy payment plan.  With some: colds or even fever may occur.  THIS IS NATURES WAY OF HOUSECLEANING.  Understand that those actions are CONSTRUCTIVE, even though unpleasant at the moment, DO NOT try to stop these symptoms by the use of certain drugs.  These symptoms are a part of the curing process.  These are NOT deficiency conditions or allergic reactions.  Symptoms then may include: headaches in the beginning, occasional diarrhea, tiredness, nervousness, irritability, negativity, etc.  BEAR WITH IT - IT IS WELL WORTH IT!!!

WATER

8 Glasses a Day Keeps the Fat Away

Water is probably the single, most important catalyst in losing weight and keeping it off.  Water, one of the things we take most for granted, plays a very important role in suppressing the appetite naturally and metabolizing stored fat.

Studies show that a decrease in water intake causes fat deposits to increase, whereas

an increase in water intake can actually reduce fat deposits. The kidneys do not function properly without enough water. When this occurs, some of their load is passed on to the liver. The liver works to metabolize stored fat into usable energy for the body. If the liver has to aid the kidneys, it cannot function efficiently. Consequently, the liver metabolizes less fat,thus, fat remains stored in the body and weight loss ceases.

Many people whose bodies retain water drink less water, hoping to eliminate the problem. The body sees these actions as a threat to its survival, so it attempts to hold on to every drop. Water is then stored in spaces outside the body’s cells. This causes swollen feet, hands and legs. Diuretics offer only temporary relief. The best way to overcome excess water retention is to give the body what it needs – plenty of water. Only then can stored water be released.

Overweight people need more water than thin people. Larger people have a large metabolic load. Water also helps to maintain proper muscle tone by giving muscles their natural ability to contract and by preventing dehydration. It helps prevent sagging skin that usually follows weight loss. Shrinking cells are plumped up by water. The complexion then appears clear, healthy and resilient.

Water also flushes waste from the body and helps to eliminate constipation.

Water not only accomplishes all of the things listed above, it also works with the fiber to create a satisfied feeling and help subdue hunger pains. At least 6-8 eight ounce glasses of water per day are recommended.

Fat Burning Secret

ITALIAN RESTAURANTS

Characterized By: 

Simple menu items, lots of flavor. Portions in the US are often double those served overseas. Many dishes are very high in fat and calories, so diligence is a must. 

Common Ingredients: 

Entrees are often dripping with cheese and heavy with meat. A variety of pastas, breads and tomato-based and creamy sauces dominate the menu. Olive oil is used in many lighter Southern Italian dishes, while Northern Italian cooking often features more butter. 

Hidden Dangers: 

• Antipasto is generally a collection of cheeses, smoked meats like salami, olives and marinated veggies. 

   Can be very fattening. 

• Some “extra” pizza ingredients should be avoided, like extra anchovies, sausage, pepperoni or extra

   cheese. 

• Pass up the dishes with a lot of high-fat cheese, such as lasagna, veal parmigiana or cannelloni. 

• Pesto and antipasto can be very oily 

• Tortellini (20 pieces) 530 calories and 20g of fat 

• Sauces should be used sparingly as they can be high in sodium and potassium, which could cause

   problems for kidney, liver and heart patients. 

• Olive oil, though lower in fat, may contain as many calories as butter. 

• Chicken Parmigiana – 1,000 calories 

• Bruschetta. May seem healthier if loaded with tomatoes, but 1 piece can carry 240 calories and 20g fat. 

• Fried calamari – 1,077 calories, 53g of fat 

• Meat Lasagna – 625 calories, 37g of fat 

• Pasta Carbonara – 1,200 calories, 60g fat 

• Stuffed Mushrooms. Sounds healthy, but usually contains cheese, sausage and cream 

Healthy Finds: 

• Scampi al vino blanco (shrimp sautéed in white wine). 

• A hearty Italian soup, combined with crusty bread and a green salad make a nice meal 

• Dishes with tomato-based sauces 

• Veal or chicken piccata 

• Chicken Cacciatore – Just 370 calories 

• Chicken risotto – 275 calories and 7g fat 

• Primavera dishes. Prepared with fresh veggies, herbs and a touch of olive oil. 

• Insalata. Fresh garden salad tossed with a variety of fresh veggies. 

• Minestrone Soup. A tomato-based hearty option that’s filled with beans,vegs & pasta – 206 calories, 5g fat. 

• It’s very easy to add some extra veggies of your choice to just about any Italian dish. 

• Beans are a complex carbohydrate that can be found in many dishes 

• Pasta e fagioli (pasta, beans and tomato broth) – 300 calories, 8g fat 

• Veal cutlet with peppers and tomato sauce – 488 calories 

• Spinach Gnocchi – 300 calories, 18g fat 

• Chicken Marsala, if made with wine and broth rather than butter and cream. 

Substitution Ideas:

SKIP                                                       TRY

Cappuccino                                         Plain Espresso

Alfredo (or white cream sauces)                 Marinara (or tomato sauces)

Garlic Bread                                             Bread Sticks

Cannoli                                                   Italian Ice 

Creamy Italian Dressing                        Traditional Italian Dressing

Sausage                                                 Hamburger

      Olives                                                Green Peppers

   Anchovies                                                   Onions
 

MEXICAN RESTURANTS

Characterized By: 

Huge portions, at least in the United States. If you’re not careful, you can easily consume a full day’s worth of calories in a single meal. Dishes are often fried with lard and topped with cheese. Most dishes are combined with several other items to create large platters. 

Common Ingredients: 

Mexican cuisine is loaded with potential calorie landmines, from cheese and sour cream to crispy tortilla shells and guacamole. Staples include great sources of complex carbohydrates and protein like rice and beans, along with tomatoes, fresh fish, corn, beef and poultry. 

Hidden Dangers: 

• Many restaurants still fix their refried beans with lard 

• Guacamole is usually very high in calories. 

• Taco salads can carry more than 1,000 calories. Most of the ingredients inside the salad are usually fine, but

   extra condiments, cheese, beef and a calorie-laden tortilla shell can sabotage your meal. 

• Avoid deep-fried entrees like Chile Rellenos, Chimichangas, and Flautas. 

• Cheese Quesadilla. 900 calories. 

• The fish in fish tacos is usually breaded and fried. Try to get it grilled instead. 

• Paella a la Valenciana. 900 calories, 42g fat. 

• Refried Beans (frijoles), 640 calories per cup. 

• Nachos, 800 calories and as much as 65g of fat. 

• Cheese Enchiladas, 980 calories 

• Chicken Tostada, 935 calories 

Healthy Finds: 

• Fajitas (stir-fried meat & lots of veggs, with steamed tortillas). Chicken Fajitas bring just 200 cals and 7g fat. 

• Look for baked dishes, like enchiladas, burritos and tamales. Make sure to order with light or no cheese. 

• Gazpacho is a cold tomato soup with green peppers and cucumber, full of vitamin C and beta-carotene. 60 

   calories and 0g fat. 

• Tortilla Soup, 240 Calories. 

• Ceviche (fish or shrimp cocktail marinated in citrus, sometimes with tomato and avocado) 

• Black Bean Soup, 180 calories, 5g fat 

• Chile Verde (pork simmered with veggies and green chilies) 

• Shrimp Taco, 320 Calories, 19g fat 

• Mole Sauce 

• Clams Marinera, 330 calories, 16g fat 

• Arroz Con Polo (chicken with rice) 

• Arroz Abanda (fish with rice) 340 calories, 8g fat 

• Salsa, packed with vitamins A & C, fat-free, low in calories. 

Substitution Ideas:

SKIP                                                                TRY

                                         Refried Beans                               Mexican Rice or pinto or black beans

Fried “hard” shells                                     Steamed “soft” shells

                                          Sour cream                                                          Salsa 

        Chimichanga                                                      Enchilada

                                        Chips & Salsa                                               Jicama and salsa 

                                   Flour or corn tortillas                                       Whole-wheat tortillas 

                                     Fried tortilla chips                                           Baked tortilla chips 

                                       Cheese sauce                                                  Picante sauce 

                                         Quesadilla                                                              Fajita 

                                      Fried ice cream                                  Mixed guava, papaya, and mango 

STEAK HOUSE

Characterized By: 

Extra large portions. Hearty, filling heartland food without much spice or variety. Plain side dishes and a smaller number of sauces and toppings make it easier to control calories with smart choices and special preparation requests. 

Common Ingredients: 

Menus are dominated by meat, pastas, various potatoes slathered with gravy or toppings, and deep-fried appetizers.  Vegetables are few and far between, except for potatoes, which are often fried in some form. Most offer salads, but many have only starch and pasta-based side dishes. Many restaurants are offering healthier chicken and fish alternatives. 

Hidden Dangers: 

• Steakhouse cheeseburgers can pack nearly 1,000 calories 

• 2 potato skins can have almost 500 – before adding sour cream 

• 2 jalapeno poppers carry 660 calories, 36g fat 

• 6 buffalo wings with blue cheese dressing have over 1,000 calories, 68g fat 

• A 16oz Porterhouse has 1,300 calories and a whopping 104g fat 

• Shrimp Scampi is often drowning in butter and packs nearly 1,000 calories 

• Fried Chicken, 910 calories, 54g fat. To make it healthier, choose breast meat and remove the skin. 

• Au Gratin Potatoes, 400 calories, 22g fat 

• BBQ Ribs, 1,680 calories 

• Nachos, 800 calories 

• 2 crab cakes, 240 calories, 15g fat 

Healthy Finds: 

• Baked Potatoes are generally healthy – it’s the bacon, cheese, sour cream and butter that add most of the 

   calories and fat. A plain spud has only 68 calories and NO fat. 

• 6 Oysters on the half shell carry less than 150 calories 

• 5 peel and eat Shrimp add just 114 calories and 1g fat 

• Most steakhouses offer steamed vegetables as a side dish. 1 cup can have less than 50 calories if it’s not 

   soaked in butter 

• BBQ Pork Chops, just 400 calories, 25g fat 

• Broiled Salmon, 353 calories, 21g fat 

• Filet Mignon, 385 calories, 20g fat 

• Steamed Broccoli, 50 calories, 0g fat 

• Corn on the Cob with butter, 120 calories, 5g fat. 

Substitution Ideas:

SKIP                                                                    TRY

                         New England Clam Chowder                                 Manhattan Clam Chowder 

                                      Fried Shrimp                                                      Peel & Eat Shrimp 

                                    Creamed Spinach                                                   Spinach Salad 

                                    Mashed Potatoes                                                     Baked Potato 

                                         Crab Cakes                                                 Steamed Lobster Tail 

                                        Fish ‘n Chips                                                      Poached Fish 

                                  Bacon Cheeseburger                                               Veggie Burger 

                                    T-bone or Ribeye                                               Sirloin or Tenderloin 

                                        French Fries                                                               Rice 

                                       Caesar Salad                                           Garden Salad, dressing on side 

                                               Pie                                                              Angel Food Cake 

The GO, CAUTION, STOP Food Key Index

G O = Eat as many of these foods as you need to feel satisfied

C A U T I ON = Eat these foods in moderation

S T O P = Avoid these foods as they will interrupt whatever fat burning program you are on. 

P R O T E I N 

Cutting back on carbohydrates alone does not work. A sufficient amount of high quality protein is critical to the success of a low-carbohydrate diet. Protein builds and maintains muscle mass, provides the building blocks of hormones and neurotransmitters and provides the necessary elements for the body to constantly renew itself.  Numerous studies have shown that weight loss is increased dramatically when a higher percentage of calories consumed come from protein. 

G O :     (up to 5 choices per day) 

   • Cheeses (except Ricotta), check label for 4 grams or less of carbs 

   • Eggs, preferably egg whites 

   • Most fresh fish and seafood 

   • Pork, lamb & veal 

   • Poultry: chicken, turkey, particularly white meat, preferably skinless 

   • Red meats, preferably round cuts and top sirloin 

   • Tofu is healthy but contains some carbs 

   • Soy milk or soy cheeses 

   • Herbalife soy nuts 

C A U T I O N:      (up to 2 choices per day) 

   • Cottage Cheese 

   • Dark meat: chicken or turkey 

   • Low-fat cold cuts 

   • Red meats, the choice cuts 

S T O P: 

   • High-fat cheeses 

   • Milk & Yogurt 

   • Organ meats 

   • Processed meats such as bacon, sausage, ham, bologna, pastrami, hot dogs, and

     smoked fish (high-salt foods such as processed meats and smoked fish contain

     unnecessary levels of sodium that can contribute to water retention).

All protein is permissible, almost in any quantity desired, but it is healthier to consume lean meats, low-fat proteins and whole non-processed foods. 

C A R B O H Y D R A T E S 

Carbohydrates that should be avoided are those with a high glycemic index or foods that are quickly converted into simple sugars because they encourage the production and release of insulin. Foods often considered healthy but have a high glycemic index include root vegetables such as carrots or beets and certain fruits. The elimination of these foods is critical to shutting off insulin and reversing the body from an efficient fat storer to an efficient fat burner. 

G O:       (up to 6 choices per day) 

   • Alfalfa sprouts                                             • Green beans 

   • Bean sprouts                                               • Green pepper 

   • Bok choy                                                      • Greens: collard, dandelion, kale, and mustard 

   • Broccoli                                                        • Hot chili peppers 

   • Cabbage                                                      • Lettuce 

   • Cauliflower                                                  • Parsley 

   • Celery                                                           • Radishes 

   • Cucumber                                                    • Red pepper 

   • Endive                                                          • Scallions 

   • Fennel                                                          • Swiss chard 

   • Fresh mushrooms                                      • Yellow bean snaps  

   • Garlic 

C A U T I O N:     (2 choices per day) 

   • Apricots                                                        • Peaches 

   • Artichokes                                                    • Peas 

   • Asparagus                                                   • Plums 

   • Avocado                                                       • Pumpkin 

   • Blackberries                                                • Raspberries 

   • Blueberries                                                  • Sauerkraut 

   • Brussels sprouts                                         • Snow peas 

   • Eggplant                                                       • Squash 

   • Grapefruit                                                     • Strawberries 

   • Kumquats                                                     • Tomato 

   • Okra                                                               • Turnips 

   • Onions                                                          • Watermelon 

   • Passion fruit                                                 • Zucchini 

S T O P:

   • Bread and all of its relatives; crackers, cookies, pastries, doughnuts, pies, and muffins 

   • Chickpeas, dried beans, lentils, pinto beans

   • Cereals – cold, sweetened or unsweetened 

   • Other products made with white flour such as pasta 

   • Root vegetables such as carrots, turnips, parsnips and beets 

   • Snacks including pretzels, potato chips and popcorn 

   • Corn 
 

F A T 

Although fat is perceived as unhealthy, not all fats are bad. There are good fats, such as Omega-3 fatty acids, which help reduce inflammation and protect the heart. This “good” fat is the foundation of Herbalife’s “Herbalifeline” product. Some saturated fats in red meat may be eaten, but consumption should be limited as much as possible. Trans-fatty acids, which are present in pastries and hard margarines, should be eliminated. Vegetable oils, such as corn and safflower oils that are much higher in Omega-6 fatty acids, should also be minimized. 

G O: 

   • Avocado oil 

   • Conjugated linoleic acid 

   • Fish oil 

   • Flaxseed oil 

   • Gamma linoleic acid such as primrose oil 

   • Grape seed oil 

   • Hemp oil 

   • Mayonnaise 

   • Monounsaturated fats such as olive and canola oils 

   • Omega-3 fatty acids from fish & flaxseed oil 

C A U T I O N: 

   • Light cream cheese 

   • Sour cream 

   • Vegetable oils such as corn and sunflower

S T O P: 

   • Hydrogenated fatty acids and partially hydrogenated fatty acids as contained in hard

     margarines and many processed foods 

   • Saturated fats from tropical oils such as coconut oil 

   • Saturated fats, primarily from meat, dairy and eggs 

If you have any questions, please give us a call at (336) 778-8948.

Simple vs. Complex Carbohydrates

Many health experts recommend cutting down or eliminating sugar and other simple carbohydrates, and increasing the servings of complex carbohydrates in the diet. 

Carbohydrates are necessary to your health because every cell in your body uses them for energy.  In fact, your brain can only use carbohydrates for energy.  Unfortunately, high consumption of sugar and other highly refined carbohydrates has been associated with a higher incidence of diabetes, cardiovascular disease, and even breast cancer. According to the World Health Organization, sugars and other simple carbohydrates are a leading factor in the worldwide obesity epidemic. 

With the popularity of low-carb diets, many people are afraid to eat many carbohydrates, but it is important to distinguish between the health-robbing effects of simple sugars and other carbs, and the health-giving properties of complex carbohydrates. 

Complex carbohydrates are high fiber foods which improve your digestion. They help stabilize blood sugar, keep your energy at an even level, and help you feel satisfied longer after your meal. 

In contrast, sugar and other simple carbohydrates can alter your mood, lead to cravings and compulsive eating, cause wide swings in your blood sugar levels, and cause weight gain in most people. In addition, a high consumption of sugar can led to uncomfortable withdrawal symptoms when you finally decide to improve your diet and forgo the sweets. 

If you are trying to eliminate simple sugars and carbohydrates from your diet but you don’t want to refer to a list all the time, here are some SUGGESTIONS: 

Read the labels. If the label lists sugar, sucrose, corn syrup, white or “wheat” flour, they contain simple carbohydrates. If these ingredients are at the top of the list or within the first 5 ingredients, they may contain mostly simple carbohydrates and little else. They should be limited as much as possible. They won’t be completely avoidable, but do your best. 

Look for foods that have not been highly processed or refined. Choose a piece of fruit instead of fruit juice, which is very high in naturally occurring simple sugars. Choose whole grain breads instead of white bread. Choose whole grain oatmeal instead of packaged cold cereals.