smart living brought to you by discover smart ideas for healthy living savvy support clever kitchen tricks enlightened exercise shopping cart smarts

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1 brought to you by S discover smart ideas for healthy living savvy support clever kitchen tricks enlightened exercise shopping cart smarts

2 congratulations! By choosing the alli program at CVS/pharmacy, you ve picked two smart partners to help you succeed on your weight loss journey. alli can help boost your weight loss; for every two pounds you lose, alli can help you lose one more* by blocking 25% of the fat you eat. Your CVS pharmacist is a knowledgeable resource you can turn to with questions at any time. Plus, CVS/pharmacy will continue to bring you smart savings on alli and other healthy products. what s inside: smart support kitchen smarts smart moves menu smarts a smarter cart 2 *alli plus a reduced-calorie low-fat diet. Use as directed. 3

3 TM Find smart tools in every starter pack Be smart right from the start with: Pocket-sized guides with easy-to-follow information Quick reference tools like fact cards and a calorie & fat counter Daily journal and shuttle carrying case PLUS, a code for easy access to extensive online support smart support Sometimes, being smart just means knowing exactly where to look for the information and answers you need. When it comes to every aspect of healthy living, you don t need to look any farther than inside your alli package and on myalliplan at myalli.com. Join myalliplan for highly personalized support myalliplan is a comprehensive online program designed by experts to help you lose weight for the long term. Discover 26 weekly steps, along with tips, articles and lots of interactive tools you can tailor to your needs. visit myalli.com Activate your plan online today take an introductory tour chart progress, check meal plans and more use interactive weight loss tools, calculators, food and activity trackers stay on track with weekly steps receive guidance from nutrition & weight management experts enjoy healthy recipes, meal plans, shopping lists, dining out guides and more Join a community of fans Interact with like-minded people on all your favorite sites. You can ask questions, share insights and interact with lots of helpful tools. Search for myalli on your favorite sites: Pharmacist Support Your CVS pharmacist can answer questions about alli and healthy living 4 5

4 kitchen smarts When you prepare your own food at home, you have complete control over what does, and doesn t go into your dish. You decide how your food is prepared and control the amount of sodium, sugar, and fat. Use these tips to keep all your meals and snacks as smart as they are delicious. Smart Substitutions Make your favorite recipes healthier with these simple baking substitutions Start with smart ingredients Smart meals start with the right ingredients. Base meals on these healthy choices: A variety of fruits and vegetables. Color your plate delicious! Think red peppers, blueberries, green salad Whole grain cereals. Aim for at least 3g of fi ber per serving Egg substitute. Both Egg Beaters TM and egg whites substantially cut down on fat Low-fat yogurt or sour cream. Great for sauces and dips Canned beans, tomatoes & low-sugar tomato sauce. Use for soups and stews Lean meats and fi sh. Get chicken, salmon, canned tuna in water Whole grain pasta, fl our and breads. Make waffl es and muffi ns using a blend of white-wheat fl ours INSTEAD OF FLOUR USE 50% whole wheat or white whole wheat flour & 50% regular flour INSTEAD OF BUTTER IN COOKIES USE Plain regular cream cheese for half or all INSTEAD OF OIL IN BARS & QUICK BREADS USE 50% applesauce, 50% oil What exactly does a portion look like? Use these visual tricks to measure pasta, pancakes, even party food such as cheese cubes: 3 oz. of lean meat or poultry 1 cup of fruit or cooked pasta BETTER BECAUSE You re boosting fi ber and protein BETTER BECAUSE For every teaspoon substitution, you cut about 38 calories and 4.5g of fat BETTER BECAUSE For every Tablespoon substitution, you save about 52 calories and 7g of fat 1 wholewheat pancake 1 oz. of low-fat cheese 6 7

5 smart moves Get active with alli Random acts of fitness You may not realize that some of the things you do every day are actually great exercise. calories burned activity per 30 minutes walking the fi eld during soccer practice playing with kids throwing a ball...89 vacuuming & dusting walking the dog yard work The body-changing life-changing results you want can start with a 5-minute walk, says fi tness expert Molin Svensson. * She helped us develop a plan to get you started today and keep you on track. 3 BASIC WALKS Super Busy Day: FIND 5 A fi ve-minute walk is enough to start building better habits, get you motivated and set you up for victory, says Svensson. Day with Flexibility: TAKE 30 Walk longer and reap big health benefi ts. A half-hour of aerobic exercise can help lower your cholesterol, beat heart disease and prevent type 2 diabetes. Weekend or Day Off: STRIDE 60 A 60-minute stretch of brisk walking will pump your heart rate and strengthen this all-important muscle even if you break it into three 20-minute rounds or two 30-minute stretches. menu smarts It s hard to eat healthy when you eat out. Restaurant meals usually contain more salt and fat and sugar than the dishes you whip up at home. But armed with some smarts, you can hit your favorite restaurants and still eat for optimum health. Relearn to read a menu go for chicken and seafoodprotein options with less saturated fat than red meat ask for meat and fi sh to be grilled, defi nitely not fried make sure there are veggies on your plate go for tomato-based sauces as opposed to cream-based order dressings on the side and see if lower-fat alternatives are available try mustard instead of mayo, or choose a low-fat mayo Can you find the hidden calories? Many dishes contain more calories than you realize because of breading, sauces, or frying. If you see any of the following words on a menu, your stealth calorie detector should start tingling. Au gratin Parmesan Cheese sauce Scalloped Rich Creamy, cream sauce Buttered, buttery Pastry Breaded Fried Seasoned Southern-style * author of Nordic Walking (Human Kinetics, 2009) 8 9

6 a smarter cart If you know what the healthy choices are before you hit the store, it will be easy to fill your basket with smart, delicious options. Find these smart choices at your local CVS/pharmacy high fiber cereal oatmeal shop smart tip Shoppers are 50% more likely to throw unhealthy items in their cart when they re buying for friends or family whole grain bars protein bars tuna packed in water low-calorie, low-fat soup low-fat cheese low-fat yogurt fat-free pudding pretzels low-fat crackers sugar-free gum bottled water vegetable juice vitamins 10 alli is for overweight adults. Read and follow the alli label. Results may vary. alli is safe when used as directed GlaxoSmithKline