What your day will look like:

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Diana Higgins
5 years ago
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1 Guidelines fr starting yur Nutritin Prgram First, always remember that I am available t yu 24/7 fr any questins yu may have abut what fds t eat r avid, hw t make smething, when t eat, t-d s and dn t s anything! I am yur cach and yur mentr; this is what I lve t d, s if in dubt, ASK! What yur day will lk like: **This is a recmmended schedule but can be mdified t fit yur lifestyle TIME MEAL 8am 1 SHAKE: Frmula 1 meal replacement w/ Prtein Drink Mix TEA: Herbal Tea Cncentrate w/ Herbal Ale Cncentrate TABLETS: multivitamin, cell-u-lss, cell activatr, ttal cntrl, etc 1 glass f water (8z) 10:30am 2 Prtein-based snack (chse frm recmmended ptins belw) 1pm 3 SHAKE: Frmula 1 meal replacement w/ Prtein Drink Mix TEA: Herbal Tea Cncentrate w/ Herbal Ale Cncentrate TABLETS: multivitamin, cell-u-lss, cell activatr, ttal cntrl, etc OR HEALTHY LEAN MEAL (chse frm examples belw) 3:30pm 4 Prtein-based snack (chse frm recmmended ptins belw) 6pm 5 SHAKE: Frmula 1 meal replacement w/ Prtein Drink Mix TEA: Herbal Tea Cncentrate w/ Herbal Ale Cncentrate TABLETS OR HEALTHY LEAN MEAL (chse frm examples belw) 8:30pm (Optinal) 6 Prtein-based snack (chse frm recmmended ptins belw)

Hw t make yur shakes: + Frmula 1 Prtein Drink Mix (PDM) Blend r Shake: 2 scps Frmula 1 + 1 r 2 scps Prtein Drink Mix (PDM) + 10 z.

Just be mindful that whatever yu add t yur shake will increase the amunt f calries. Herbal Tea Cncentrate: ½ teaspn f tea in 6-8 z.

2 Hw t make yur shakes: + Frmula 1 Prtein Drink Mix (PDM) Blend r Shake: 2 scps Frmula r 2 scps Prtein Drink Mix (PDM) + 10 z. water + Ice Feel free t add cinnamn r sugar-free flavrings t make different flavrs! Just be mindful that whatever yu add t yur shake will increase the amunt f calries. Herbal Tea Cncentrate: ½ teaspn f tea in 6-8 z. f ht r cld water (yu may make it as dark r light as yu like) - Yu can drink it as ften as pssible - (Tip) Drinking it cld can smetimes appear t wrk better - Yu can add it t yur pre-wrkut drink fr additinal energy Herbal Ale Cncentrate:

! Hw t make yur Healthy Meal: 1/3 plate LEAN PROTEIN + 2/3 plate HEALTHY COMPLEX CARBOHYDRATES EXAMPLES OF LEAN PROTEINS AND HEALTHY COMPLEX CARBOHYDRATES ARE ON

3 Yu can take yur ale a few ways. Here are the ways I d it: - 3 capfuls in my tea (sweetens it up) - 3 capfuls in my water bttle, usually 6-8 z. f water is best - Shts. Yes, shts. I put my ld sht glasses t use with my ale & it s yummy!! Hw t make yur Healthy Meal: 1/3 plate LEAN PROTEIN + 2/3 plate HEALTHY COMPLEX CARBOHYDRATES EXAMPLES OF LEAN PROTEINS AND HEALTHY COMPLEX CARBOHYDRATES ARE ON FOLLOWING PAGES YOU ARE NOT LIMITED TO THE EXAMPLES I HAVE PROVIDED!! THIS IS JUST MEANT TO EDUCATE AND PROVIDE A QUICK START. ONCE AGAIN, FEEL FREE TO SHOOT ME A TEXT, OR CALL ME TO ASK IF SOMETHING SPECIFIC IS A GOOD IDEA TO EAT! LEAN PROTEINS

4 3-4z (abut the size f a deck r cards r a cell phne) Fish (tilapia, cd) Chicken (baked, grilled, biled) Grund Turkey Red meat (must be very lean!) Tuna Tfu (vegan/vegetarian) Beans (vegan/vegetarian) Sardines Egg whites (NO YOKE) (vegetarian) Tempeh (vegan/vegetarian) Seitan (vegan/vegetarian) Veggies & whle grains als have prtein but in smaller amunts HEALTHY COMPLEX CARBOHYDRATES Vegetables the greener the better, EAT ALL YOU WANT! Fruit (especially fruits lwer in sugar) Apples Meln Oranges Grapefruit Berries Brwn VS White (watch yur serving sizes!!) Brwn rice Quina Cuscus Spruted grains, breads and trtillas

5 Yams & sweet ptates Whle grains, ats, barley, etc. Buckwheat Beans HEALTHY, PROTEIN-BASED SNACK IDEAS Herbalife prtein bars, Herbalife Sup, Herbalife Beverage Drink Mix Herbalife Shake 1z Walnuts & fruit Sybeans/edamame Lw-fat cttage cheese & meln Lw-fat Greek ygurt & pear Ccnut ygurt r almnd ygurt (diary free) and berries 2-4 hard-biled egg whites & a veggie OR 2 mini spruted grain trtilla Hummus & veggie sticks ½ can tuna & celery sticks OR 2 mini whle wheat pitas 1 tbs natural peanut butter & 1 serving spruted grain trtilla ¼ cup almnds & apple r veggie Small spinach salad & chicken Veggies & fish r chicken Bean salad 2/3 cup egg whites + ½ avcad + Ezekiel spruted grain trtilla 1 packet Herbalife sup mix + ¼ cup egg whites + 3 z. chicken mixed tgether, micrwave fr 2 min, add seasnings r sundried tmates t taste enjy with 2 whle wheat pitas r ver spinach

6 TIPS FOR SUCCESS NEVER SKIP ANY MEALS!!! BE CONSISTENT!!! Eat every 2-3 hurs t stabilize yur energy, bld sugar levels, and speed up yur metablism Fresh is always best ver frzen, jarred r canned Stay away frm prcessed & packaged snacks Drink PLENTY f water fr better/faster results, energy and lnger feeling f fullness READ THE LABLES ON YOUR FOOD!!! DO: high prtein, high fiber, mn/ply unsaturated fats DON TS: high sugar, chlesterl, sdium, carbhydrates, saturated fats Ck withut adding fat steam, bake, grill Dn t FRY! Shp at Trader Jes, Fresh & Easy, and Spruts fr affrdable, ready-t-g healthy fd ptins Raw veggies are always better than cked LOAD AS MANY RAW VEGGIES IN AS POSSIBLE Avid sda r sugary drinks and juices Avid r limit alchl EAT WHEN YOU ARE HUNGRY!!!! ALWAYS listen t yur bdy! Dn t eat when yu re nt hungry & stp when yu re satisfied! Yu shuld feel hungry every 2-3 hurs Wrk twards getting mild r mderate physical activity thrughut the week Start slw and wrk yur way up, ideally at least 4 days a week Walking, swimming, dance/zumba, hiking, jgging, yga, gym, etc. Encurage yur friends, c-wrkers, partners, r smene yu see everyday t d the prgram with yu fr added supprt and mtivatin This is nt a crash diet r a detx it s a lifestyle change f healthy eating REMEMBER yur gal t get healthy and create the bdy yu want!! Yu are WORTH it and CAPABLE f getting it!

What your day will look like:

What your day will look like: Guidelines for starting your Nutrition Program First, always remember that I am available to you 24/7 for any questions you may have about what foods to eat or avoid, how to make something, when to eat,