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, to-do s and don t s anything! I am your coach and your mentor; this is what I love to do, so if in doubt, ASK! What your day will look like: **This is a recommended schedule but can be modified to fit your lifestyle TIME MEAL 8am 1 SHAKE: Formula 1 meal replacement w/ Protein Drink Mix TEA -OR- TOTAL CONTROL TABLET ADDITIONAL TABLETS: multivitamin, cell-u-loss, cell activator, etc 1 glass of water (8oz) 10:30am 2 Protein-based snack (choose from recommended options below) 1pm 3 SHAKE: Formula 1 meal replacement w/ Protein Drink Mix TEA -OR- TOTAL CONTROL TABLET ADDITIONAL TABLETS: multivitamin, cell-u-loss, cell activator, etc OR HEALTHY LEAN MEAL (choose from examples below) 3:30pm 4 Protein-based snack (choose from recommended options below) 6pm 5 SHAKE: Formula 1 meal replacement w/ Protein Drink Mix TEA -OR- TOTAL CONTROL TABLET ADDITIONAL TABLETS: multivitamin, cell-u-loss, cell activator, etc OR HEALTHY LEAN MEAL (choose from examples below) 8:30pm (Optional) 6 Protein-based snack (choose from recommended options below)
How to make your shakes: + Formula 1 Protein Drink Mix (PDM) Blend or Shake: 2 scoops Formula 1 + 1 or 2 scoops Protein Drink Mix (PDM) + 10 oz. water + Ice Feel free to add cinnamon or sugar-free flavorings to make different flavors! Just be mindful that whatever you add to your shake will increase the amount of calories. Herbal Tea Concentrate OR Total Control Tablet(s): OR ½ teaspoon of tea in 6-8 oz. of hot or cold water (you may make it as dark or light as you like) - You can drink it as often as possible - (Tip) Drinking it cold can sometimes appear to work better - You can add it to your pre-workout drink for additional energy
Herbal Aloe Concentrate: You can take your aloe a few ways. Here are the ways I do it: - 3 capfuls in my tea (sweetens it up) - 3 capfuls in my water bottle, usually 6-8 oz. of water is best - Shots. Yes, shots. I put my old shot glasses to use with my aloe & it s yummy!! How to make your 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, EMAIL OR CALL ME TO ASK IF SOMETHING SPECIFIC IS A GOOD IDEA TO EAT!
LEAN PROTEINS 3-4oz (about the size of a deck or cards or a cell phone) Fish (tilapia, cod) Chicken (baked, grilled, boiled) Ground Turkey Red meat (must be very lean!) Tuna Tofu (vegan/vegetarian) Beans (vegan/vegetarian) Sardines Egg whites (NO YOKE) (vegetarian) Tempeh (vegan/vegetarian) Seitan (vegan/vegetarian) Veggies & whole grains also have protein but in smaller amounts HEALTHY COMPLEX CARBOHYDRATES Vegetables the greener the better, EAT ALL YOU WANT! Fruit (especially fruits lower in sugar) Apples Melon Oranges Grapefruit Berries Brown VS White (watch your serving sizes!!) Brown rice Quinoa
Couscous Sprouted grains, breads and tortillas Yams & sweet potatoes Whole grains, oats, barley, etc. Buckwheat Beans HEALTHY, PROTEIN-BASED SNACK IDEAS Herbalife protein bars, Herbalife Soup, Herbalife Beverage Drink Mix Herbalife Shake 1oz Walnuts & fruit Soybeans/edamame Low-fat cottage cheese & melon Low-fat Greek yogurt & pear Coconut yogurt or almond yogurt (diary free) and berries 2-4 hard-boiled egg whites & a veggie OR 2 mini sprouted grain tortilla Hummus & veggie sticks ½ can tuna & celery sticks OR 2 mini whole wheat pitas 1 tbs natural peanut butter & 1 serving sprouted grain tortilla ¼ cup almonds & apple or veggie Small spinach salad & chicken Veggies & fish or chicken Bean salad 2/3 cup egg whites + ½ avocado + Ezekiel sprouted grain tortilla 1 packet Herbalife soup mix + ¼ cup egg whites + 3 oz. chicken mixed together, microwave for 2 min, add seasonings or sundried tomatoes to taste enjoy with 2 whole wheat pitas or over spinach
TIPS FOR SUCCESS NEVER SKIP ANY MEALS!!! BE CONSISTENT!!! Eat every 2-3 hours to stabilize your energy, blood sugar levels, and speed up your metabolism Fresh is always best over frozen, jarred or canned Stay away from processed & packaged snacks Drink PLENTY of water for better/faster results, energy and longer feeling of fullness READ THE LABLES ON YOUR FOOD!!! DO: high protein, high fiber, mono/poly unsaturated fats DON TS: high sugar, cholesterol, sodium, carbohydrates, saturated fats Cook without adding fat steam, bake, grill Don t FRY! Shop at Trader Joes, Fresh & Easy, and Sprouts for affordable, ready-to-go healthy food options Raw veggies are always better than cooked LOAD AS MANY RAW VEGGIES IN AS POSSIBLE Avoid soda or sugary drinks and juices Avoid or limit alcohol EAT WHEN YOU ARE HUNGRY!!!! ALWAYS listen to your body! Don t eat when you re not hungry & stop when you re satisfied! You should feel hungry every 2-3 hours Work towards getting mild or moderate physical activity throughout the week Start slow and work your way up, ideally at least 4 days a week Walking, swimming, dance/zumba, hiking, jogging, yoga, gym, etc. Encourage your friends, co-workers, partners, or someone you see everyday to do the program with you for added support and motivation This is not a crash diet or a detox it s a lifestyle change of healthy eating REMEMBER your goal to get healthy and create the body you want!! You are WORTH it and CAPABLE of getting it!