Can I take Herbalife before, during or after pregnancy?

Herbalife has a wide range of herbal products and supplements which are formulated for all life-styles or stages. The weight management products around meal-replacement are really just "food"; nutritional rich food which you take to replace or supplement a meal. As such, they can be taken before, during or after pregnancy without fear of any medical side-effects. This is true for anyone unless you have any medical conditions where you're told to avoid any particular ingredients.



Products in the QuickStart program are appropriate for all stages of a normal pregnancy since it comprises of mainly proteins, vitamins and minerals to complete a healthy meal. Thermo Complete (Total Control) can be avoided (not because it's harmful) as it's mainly to suppress your appetite and increase your metabolism; not necessary at a stage where you should be eating more. The Herbal Complex Tablet should also be avoided during the breast-feeding stage unless you like it to reduce your milk production.




The notice on the Formula 1 label concerning pregnant and lactating women consulting their physicians before using the products is a result of a concern that pregnant women not be on a weight loss program during pregnancy - since it is not advisable for pregnant women to lose weight during pregnancy. Pregnancy is a time when the focus should be on the health of the mother and the health of the baby. Prenatal vitamins and a healthy diet are an extremely important basis of prenatal care. Herbalife nutrition products (including Formulas 1, 2, 3) and the targeted nutrition products are not only safe for use during pregnancy, but are used by many pregnant women around the world as a source of great, healthy, nutritional supplementation in addition to a healthy diet.





You can safely use the Herbalife nutritional products (Formula 1/3/Protein Bars/Roasted Soy Nuts) as supplements while pregnant and breastfeeding, but it's not advised that you take the products to actively try and lose weight. When trying to lose weight on the products, we would normally advise you to replace two meals with our nutritious meal replacement shake. While pregnant or breastfeeding you can replace one meal with the shake or have the shake as a health drink snack to enhance your health.



When pregnant and breastfeeding you need extra calories to help your body grow and also produced the required amount of milk. The products can be safely used to enhance your health and to help the development of your baby either while pregnant or breastfeeding.



So suggestion would be to have a large shake:



"For lunch I would make a large shake with Formula 1, Protein Powder, soy milk with fruit and yogurt.



I always made sure I drank 8+ glasses of water each day, which is very important to ensure milk supply.



I had a second shake in the middle of the night for nutrition, energy and additional fluid.



So one large shake and one as a healthy snack.



Its possible to add Formula 1 to whatever you have for breakfast. Also use protein bars and roasted soy nuts as healthy snacks and as an alternative to carb based snacks



Impact of above



Get protein into every meal

Better balance of protein/carbs in diet incl evening meal

Good nutrition 3 times a day to promote a healthy metabolism

Find alternatives to carb based snacks

Drink more water.



br



Alan

Herbal Vitality

http://www.herbalvitality.info

Feel Great EVERY Day

01932 889236

Herbalife Usage By Pregnant Woman..

Here are the details:

You can safely use the Herbalife nutritional products (Formula 1/2/3/Protein Bars/Roasted Soy Nuts) as supplements while pregnant and breastfeeding, but it's not advised that you take the products to actively try and lose weight. When trying to lose weight on the products, we would normally advise you to replace two meals with our nutritious meal replacement shake. While pregnant or breastfeeding you can replace one meal with the shake or have the shake as a health drink snack to enhance your health.

When pregnant and breastfeeding you need extra calories to help your body grow and also produced the required amount of milk. The products can be safely used to enhance your health and to help the development of your baby either while pregnant or breastfeeding.

So suggestion would be to have a large shake:

"For lunch I would make a large shake with Formula 1, Protein Powder, soy milk with fruit and yogurt.

I always made sure I drank 8+ glasses of water each day, which is very important to ensure milk supply.

I had a second shake in the middle of the night for nutrition, energy and additional fluid.

So one large shake and one as a healthy snack.

Its possible to add Formula 1 to whatever you have for breakfast. Also use protein bars and roasted soy nuts as healthy snacks and as an alternative to carb based snacks

Impact of above

Get protein into every meal
Better balance of protein/carbs in diet incl evening meal
Good nutrition 3 times a day to promote a healthy metabolism
Find alternatives to carb based snacks
Drink more water.
Testimonials



"I found Herbalife after I made a commitment to breastfeed my newborn baby. Desperately wanted to lose
LOTS of weight, I can’t seemed to find the suitable product that is ‘breastfeeding-safe’. With many testimonials from mothers all over the world I’ve decided to give Shapework's a try. Miraculously, after 6 months on the product I lost a whooping 13kg!! the best thing is I never have to stop breastfeeding, and my baby seemed to be nourishing from all the good nutrient that my body absorbed. Now, after fantastic 6 months on the product, I still breastfeed fully, and the weight keep peeling off! My self-esteem soared, and I really can say that this is definitely the best time of my life!! "

Ana Miraa

Herbalife Programme-8 weeks

Hi Fiza,

Re Tips by Email -8 weeks

What Shape are You?

Take a look at this page which covers the main body shapes:
http://www.herbalvitality.info/body-shapes.htm

Do you have the "lower" body shape? Then its recommended that you include lower body workout routines into your exercise programme.

The LA Shape Diet Book provides you with some advice:
http://www.herbalvitality.info/Herbalife/la_shape_diet.htm

There is one chapter "Exercise for Life" which covers aerobic exerise, lifting weights (muscles burn calories,they can be called fat furnaces), planning what to eat before and after exercise.
You can obtain from Amazon or free with special offers
http://www.herbalvitality.info/herbalife-products.htm

Contact me for advice.

br

Alan
Herbal Vitality
Feel Great Every Day
01932 889236
Herbal Vitality

68 Swan walk
Shepperton, Middlesex
TW17 8LY
GB

Herbalife and Pregnancy

Can I take Herbalife before, during or after pregnancy?

Herbalife has a wide range of herbal products and supplements which are formulated for all life-styles or stages. The weight management products around meal-replacement are really just "food"; nutritional rich food which you take to replace or supplement a meal. As such, they can be taken before, during or after pregnancy without fear of any medical side-effects. This is true for anyone unless you have any medical conditions where you're told to avoid any particular ingredients.

Products in the QuickStart program are appropriate for all stages of a normal pregnancy since it comprises of mainly proteins, vitamins and minerals to complete a healthy meal. Thermo Complete (Total Control) can be avoided (not because it's harmful) as it's mainly to suppress your appetite and increase your metabolism; not necessary at a stage where you should be eating more. The Herbal Complex Tablet should also be avoided during the breast-feeding stage unless you like it to reduce your milk production.

The notice on the Formula 1 label concerning pregnant and lactating women consulting their physicians before using the products is a result of a concern that pregnant women not be on a weight loss program during pregnancy - since it is not advisable for pregnant women to lose weight during pregnancy. Pregnancy is a time when the focus should be on the health of the mother and the health of the baby. Prenatal vitamins and a healthy diet are an extremely important basis of prenatal care. Herbalife nutrition products (including Formulas 1, 2, 3) and the targeted nutrition products are not only safe for use during pregnancy, but are used by many pregnant women around the world as a source of great, healthy, nutritional supplementation in addition to a healthy diet.

You can safely use the Herbalife nutritional products (Formula 1/3/Protein Bars/Roasted Soy Nuts) as supplements while pregnant and breastfeeding, but it's not advised that you take the products to actively try and lose weight. When trying to lose weight on the products, we would normally advise you to replace two meals with our nutritious meal replacement shake. While pregnant or breastfeeding you can replace one meal with the shake or have the shake as a health drink snack to enhance your health.

When pregnant and breastfeeding you need extra calories to help your body grow and also produced the required amount of milk. The products can be safely used to enhance your health and to help the development of your baby either while pregnant or breastfeeding.



So suggestion would be to have a large shake:

"For lunch I would make a large shake with Formula 1, Protein Powder, soy milk with fruit and yogurt.

I always made sure I drank 8+ glasses of water each day, which is very important to ensure milk supply.

I had a second shake in the middle of the night for nutrition, energy and additional fluid.

So one large shake and one as a healthy snack.

Its possible to add Formula 1 to whatever you have for breakfast. Also use protein bars and roasted soy nuts as healthy snacks and as an alternative to carb based snacks


Impact of above

Get protein into every meal

Better balance of protein/carbs in diet incl evening meal

Good nutrition 3 times a day to promote a healthy metabolism

Find alternatives to carb based snacks

Drink more water.



br

Alan

Herbal Vitality

http://www.herbalvitality.info

Feel Great EVERY Day

01932 889236

8 easy ways to lose weight

Lose weight without going on a diet? It's not too good to be true. You don't have to follow a strict diet to get the ball rolling; making these easy but effective changes really can help you lose weight.

1. Learn to Read Labels

To lose weight it is essential to pay attention to food labels. Counting calories is impossible without this skill. You should know how to find a food's caloric content and its serving size. Comparing labels among different foods and beverages is crucial for making the healthier choices required to lose weight.

2. Snack Smart

You can help prevent overeating and maintain blood sugar levels by eating something about every three hours. Getting too hungry will backfire on your efforts to eat healthy and practice portion control.
Aim for a healthful, satisfying snack, such as an apple and some reduced-fat cheddar cheese. Eating more may seem counterintuitive, but smart snacking will help you lose weight.

3. Eat More Grains and Produce

Whole grains and fruits and veggies do more than provide nutrients that improve your health and reduce disease-risk; they can also help you lose weight. They're naturally low in calories, so you can eat more of them and have less room in your diet for less-than-healthful foods. Plus, the fiber in whole-grain foods and produce will help you feel fuller longer (which helps you control portions and avoid overeating) and as a result, lose weight.

4. Eat Enough, Often Enough

One of the worst ways to lose weight? Meal skipping. Many people think skipping meals is a great way to cut calories, but in the end, they fail to lose weight. You'll be more likely to overeat or even binge (when you finally do eat) if you do not eat regular meals. Plus your body may go into "starvation mode" if don't eat enough, causing you to maintain (or even gain) rather than lose weight!

5. Drink Plenty of Water

Water helps you lose weight in several ways: If you tend to have a problem with "water weight," drinking more water can help alleviate bloating. Replacing high-cal drinks such as soda with water cuts hundreds of calories. You shouldn't wait until you're feeling thirsty to drink water; thirst can be mistaken for hunger, causing you to overeat. Proper hydration improves your sense of well-being, which will keep up your motivation to lose weight.

6. Get Moving

It is virtually impossible to lose weight and keep it off without exercising regularly. Start out today by taking a brisk walk or riding a bike. Work your way up from 10 minutes to 30-40 minutes a day, most days a week, and you could reap health benefits and weight loss results in a matter of weeks. Plus, exercise boosts your metabolism, making it even easier to lose weight.

7. Practice Portion Control

Measuring food may seem like a drudgery, but it will prove invaluable in your efforts to lose weight. Start out by comparing a measured standard serving of foods to your typical helping. You may find you usually consume two or even three times the recommended serving. In time you will reprogram your brain to eyeball portion sizes, a key skill for losing weight.

8. Write it Down

What's the first thing I think anyone who wants to lose weight should do? Keep a food diary (like this one ;p). All you have to do is jot down what, when, and how much you eat in a notebook, or you can do it online at a Web site like Calorie Count Plus. A food diary will give you a clear picture of your current eating habits so you can identify the changes you need to make to lose weight.

article taken from www.weightloss.about.com

15 facts for weight loss newbies

article taken from www.weightloss.about.com. reviewed by me (",)

15 facts for weight loss newbies

1. Your weight affects you in many ways other than your appearance:

Your overall quality of life;
self-esteem;
health risks;
depression;
and physical abilities are also influenced.
Think of all the positive changes you can experience by losing weight.

(as for me, i think being fat obviously affecting my self-esteem and pose me to various of health problems.so, here, identify what is your reason for weight loss and start working on it)

2. You will need to see your doctor for a physical if you haven't had one recently and you really should get her approval before starting a weight loss regime.

(herbalife is proven to be safe, but it is safer for u to consult your own doctor if u are known to have any medical problems before commencing on this product)

3. You should ask yourself these questions as you begin:

Why do you want to lose weight?
Are you truly committed? Do you have a support system set up?
Can you accept mistakes without giving up altogether?

(as for me, the reason i want to lose weight is because i want to be healthy.pretty lame reason, isnt it?but it's the truth. am i truly committed??yes, i am. i have my husband to support me all the way through. i hope mistakes will not make me giving up.)

4. To lose weight effectively, you will have to permanently change four aspects of your life:

1.) what you eat
2.) how you eat
3.) your behavior and
4.) your activity level.

5. You shouldn't set your sights too high (... like losing 30 pounds in a month. Those signs advertising weight loss pills are not true!).

(Small goals (e.g. 5 pounds; 10 percent of your current weight) are far more attainable and easier to stay focused on. )

6. No matter which way you look at it, 3,500 calories cut is one pound lost.
Whether you take in 500 fewer or burn 500 more calories a day, by the end of the week you’ll be one pound lighter!

(it's slow, i know. but u dont want to deprive your body while keeping the fat off your body.your body need nutritients as well.try to reduce the calories intake u take daily, be consistent, and u'll see the result at the end)

7. You won’t stick to a diet that is comprised of foods you do not like. Choose your plan carefully.
Do a trial period before investing a lot of money on something like pre-packaged foods.

(well, i'm really satisfied with herbalife.it tastes great, at least for me. =) )

8. You should ask yourself how long you can live this way. If you can’t imagine staying on a particular plan until you reach your goal weight, try something else.
Going on and off the same plan again and again leads to yo-yo dieting.


9. You need to plan alternative strategies to cope with emotional eating. Many people with weight issues have the habit of eating in response to emotions and stress. Be ready.

10. The dangers of being overweight are real:

diabetes,
high blood pressure,
cancer,
and heart disease
... are life-threatening health risks for the obese. When your motivation wanes, keep these in mind.

(know the potential of above diseases becoming 'your problems in the future' if u do not change.better late than never. better still, better change ur life earlier than later ;) )

11. Factors such as genetics, ethnicity, your environment, your job, physical hindrances from exercising, etc., can affect your weight management efforts. Accept that there are some things you can’t change.

12. Your ultimate goal should be a realistic one. Some of us will never fit into that wedding or prom dress again. Our bodies change with time. Settle for a weight that is healthy for you now, not 15 years ago.

(please keep ur BMI range between 20-25)

13. Diets with too-severe restrictions like too few calories or entire food groups being omitted often lead to binges and uncontrollable cravings. Moderation is the key.

(yeah..it's damn right. be moderate in your eating. there is always tomorrow for your cravings. dont eat up like there's no tomorrow. ;p )

14. Your weight will fluctuate from day to day. Resist the urge to weigh yourself on a daily basis, as doing so will discourage you. Weigh in the same time and day once a week.

(if u cant stay off the weighing scale at all, just measure yourself but do not despair if your weight going up and down day by day. it's normal. that is why it is better to weight yourself once a week at the same time during the day, for comparison)

15. Bottom line: Losing weight isn't easy.
There is no magic pill or quick fix for long-term, healthy weight loss. It’s going to take a lot of discipline and hard work.

But just because something is difficult, it’s not impossible. The fact is ... You can do it!

Wii Fit

well, while i was reading below article from www.netdoctor.co.uk, i came accross this article on new technology used for weight loss. among discussed,power plate,suunto,tread climber,trixter xdream, plus wii fit and slender tone products.

as i'm using wii fit to exercise, it interests me to know their evaluation on wii fit, whether it lives up their expectation.
anyway,here is the review.

Wii Fit


What is it?
The Wii Fit is essentially a keep-fit computer game that works on a Nintendo Wii games console.

It instructs you to perform exercises on a balance board and then tracks your movements and gives you feedback on your performance.

It also calculates your BMI, allows you to set goals, charts your progress and calculates your fitness age. As you progress through the game - and your fitness improves - you unlock more challenging moves.


What does it work?
Different options allow you to select your focus. Choose from yoga, strength training, aerobics and balance games, depending on your goal.


How often?
The balance games and aerobics could be done every day, whereas yoga and strength training are better done every other day.


Does it work?
Highly motivating, it can be a great way to get exercise-phobes off the sofa.

The balance games might help prepare you for activities like windsurfing or skating, where balance is crucial.

The aerobic exercises are limited to stepping and imaginary hula-hooping - neither of which are particularly good for weight loss.

The strength training exercises would benefit from added resistance, and the yoga can't compete with having a qualified instructor on hand to correct your technique.

Enjoy the fun but be aware of its limitations and don't see it as an alternative for regular exercise - the real thing will always be more effective.


Cost

£69.99 for Wii Fit and £189.99 for Wii games console
( well, we bought it for 80 euros)

hm..i think i like wii fit a lot. since the weather outside is colder and colder by day (now is winter), i'd rather stay inside the house all day. and with wii fit, i can exercise in-door, without having to expose myself to raynauld phenomenon being in cold weather outside. well, i'm actually lazy to get ready to go outside.haha...hibernation is in progress (",)

How to lose weight the healthy way

good article,taken from www.netdoctor.co.uk

How to lose weight the healthy way


Reviewed by John Pillinger, GP


The healthiest way to lose weight is neither crash diets nor bursts of exercise. The body likes slow changes in terms of food and exercise.

For example, someone who has not exercised for years should not rush into running miles a day or pounding the treadmill. Not only will the struggle to do so leave you feeling disheartened and demotivated, you're also far more likely to injure yourself and set your fitness levels back further.

The same goes for people who suddenly start starving themselves. Diets that severely restrict calories or the types of food 'allowed' can lead you to be deficient in the nutrients and vitamins that your body needs.

So if you need to lose weight, what should you do?

Energy needs and weight loss

Your body uses food for energy. It stores any excess energy as fat. This means if you eat more food than your body needs for daily activities and cell maintenance, you will gain weight.

To lose weight, you need to get your body to use up these stores of fat. The most effective way to do this is to:


-reduce the amount of calories you eat
-increase your levels of activity.


This is why experts talk about weight loss in terms of diet and exercise.

Introduce changes gradually

Small changes can make a big difference. One extra biscuit a week can lead you to gain 5lb a year – cut that biscuit out of your diet and you'll lose the same amount.

You are also more likely to stick to, say, swapping full-fat milk for semi-skimmed or making time for breakfast each morning than a diet that sets rules for all foods.

You should think of weight loss in terms of permanently changing your eating habits. While weight-loss goals are usually set in term of weeks, the end game is to sustain these changes over months and years.

Increase your activity levels

Someone who increases the amount they exercise, but maintains the same diet and calorie intake, will almost certainly lose weight.

No matter if you hate gyms - even light exercise such as a short 20 minute walk will be beneficial if done most days of the week.

Every single time you exercise more than usual, you burn calories and fat.

There are lots of ways to increase the amount of activity you do. Team sports, racket sports, aerobics classes, running, walking, swimming and cycling will all improve your fitness levels.

Find something you enjoy that's easy for you to do in terms of location and cost. You are then more likely to build it into your routine and continue to exercise, despite inevitably missing the odd session through holidays, family commitments, etc.


Get out and about at the weekend. Leave your car on the drive and walk to the shops. Try to incorporate longer walks into outings to the park, coast or countryside and take a picnic so you are in control of what you are going to eat that day.


Every extra step you take helps. Always use the stairs instead of the lift, or get off the bus a stop before the usual one and walk the rest of the way.


Use commercial breaks between TV-programmes to stand up and do exercise, or consider using an exercise bicycle in the living room while watching your favourite programme.


Reduce your calorie intake


What is overweight?

Doctors use BMI to assess weight.
A BMI of 18.5-25 is healthy.
If you have a BMI of more than 25 you are overweight.
Over 30 is obese.
Over 40 is morbidly obese.
To calculate your BMI, you'll need to know your weight in kilos and your height in metres, then follow the example below.
1. Multiply your height by itself, eg 1.7x1.7= 2.89.
2. Divide your weight (eg 80kg) by this figure.
3. 80 ÷ 2.89= 27.7.
27.7 is the BMI.


If you are overweight, you can't continue with your current eating habits.

It's not possible to reduce body fat while eating lots of food, cakes and sweets. This doesn't mean you can never have any treats, but you need to learn how to limit these foods to small quantities - say, for special occasions.

In terms of weight-loss, you can get your body to use up existing stores of fat by eating less and making healthier choices.

This doesn't mean crash diet (anything less than 1500 calories), which usually ends up with you either getting weaker or giving up in desperation. Quick-fix diets can lead to a yo-yoing effect of drastic weight loss followed by weight gain, resulting in a vicious cycle.

There are no shortcuts to losing weight in a healthy and reasonable way.

Eating 300 to 500 calories less per day should lead to a loss of between one and two pounds per week. This is a realistic target. It may seem slow, but would add up to a weight loss of more than three stone in a year.

Fat contains the most amount of calories out of all the food types (protein, carbohydrates), so a good way to achieve this is to cut down on fatty foods and eat more wholegrain bread, fruit and vegetables.

Below are ways to reduce calorie intake without having to alter your diet significantly.


Replace fizzy drinks and fruit cordials with water.
Swap whole milk for semi-skimmed, or semi-skimmed for skimmed.


Eat less lunch than usual. For example, make your own sandwich and limit the use of margarine/butter and full-fat mayonnaise (store-bought sandwiches often contain both).


-Stop taking sugar in tea and coffee.
-Have smaller portions of the food you enjoy.
-Avoid having a second helping at dinner.
-Cut out unhealthy treats such as confectionary, sugary biscuits and crisps between meals.
-Cut down on beer and alcohol.


All these things will influence your health in a positive way.

Finally, don't be tempted to skip breakfast – or any meal to lose weight. While skipping a meal will reduce your calorie intake for that hour, it will leave you much hungrier later on.

Not only are you likely to overeat to compensate, but you'll often make bad choices to fill the gap: a cereal bar is not as healthy as a bowl of cereal or as filling, leading you to 'need' something extra for lunch.

Irregular eating habits also disrupt your body's metabolism, which makes it harder to lose weight in the first place.

Write down your plan


Food diary

If you're not sure what's wrong with your diet, try keeping a daily diary of everything you eat and drink.
You can use a notebook or an online diary.
At the end of the week, review your entries for problem areas.
Look out for processed foods, alcohol, fast food, roasts, creamy sauces and fried foods.
If your diet seems largely healthy, look at portion sizes.
If you're not sure what's meant by 'healthy diet', read our series on nutrition.


Once you've decided on what changes you're going to make, write them down. For example:


Week 1
Exercise: one 20 minute walk every lunch hour.
Alcohol: none in the week, two small glasses of wine on Friday, Saturday, Sunday.
Food: no chocolate or biscuits in the week, choose healthy snacks such as fruit, trim all fat from meat, eat no fried or fast food.

Once you start your plan, weigh yourself once a week before breakfast. Keep a record of this weight and see if a pattern develops.

You could use a table like the one below to keep track of your goals, marking your progress for each day with a tick or a cross.

Be patient and persevere

It might take a week or two before you notice any changes, but they will steadily appear. After the first month you will be able to see the results and measure them in terms of looser fitting clothes.

Keeping your motivation up is one of the most difficult aspects of dieting. There will be days when healthy eating goes out the window and there will be weeks where you may not lose any weight – or put a little back on.

This is normal for everyone – dieters or not – so don't let it undo your plans for a slimmer you. You're not doing anything 'wrong', but you may need to look at your plan. Do you need to increase your activity levels? Make a few more changes to your diet? Put more effort into sticking to your current plan?

The other side of this is to make sure you celebrate your goals. While there is joy enough in stepping on the scales and seeing them dip lower, be sure to mark long-term progress with a reward such as new clothes or a night off from housework.

Celebrating is also a way to involve your nearest and dearest – it's up to you whether you want their encouragement in the form of gentle reminders not to eat certain foods, but support from other people can get you through the bumpy patches.

Health benefits of weight loss

Studies show that overweight women who lose between 10lb and 20lb halve their risk of developing diabetes. For men, the risk of heart problems reduces considerably.

Generally, we gain weight as we age. A few pounds over the years are not a problem, but people who gain more than 20lb compared to their weight as an 18-year-old will rapidly increase their risk of health problems due to that extra weight. In particular, women increase their risk of heart attack and double their risk of dying from cancer.

It may seem like these are problems to worry about in the future, but time flies by and tomorrow becomes today. By keeping your weight in the healthy range, you are less likely to be troubled by illnesses in your later years.

Weight Loss basic

Weight Loss Basics

Eat Slowly and enjoy your food. Do not skip meals or shakes! Skipping meals can result in headaches or binge eating.


Drink at least 8 glasses (64 ounces) of plain, fresh water daily. This is in addition to other liquids you drink which may include low calorie beverages like herbal teas, decaffeinated coffee or diet sodas. Not drinking enough fluid can lead to dehydration, a common cause of headaches. Keep in mind that alcoholic beverages and fruit juices are high in calories and if used in excess can sabotage your weight loss effort.


Keep high-calorie sweets and desserts (like cake, cookies, ice cream, and dried fruits) as well as fried and fatty foods out of the house. Also avoid products made with white flour such as white bread, rice and pasta even low-fat or non-fat cookies.


Eat plenty of high-fiber foods including a minimum of 2 cups of garden salad daily along with plenty of dark green and yellow vegetables. Snack on fresh vegetable sticks. Also include 1-2 pieces of fresh fruit daily as snacks. Fiber promotes a natural, healthy colon.


For your main meal, starchy servings should include whole grain, complex carbohydrates such as whole-grain breads and pasta, brown rice, corn, potatoes, beans and lentils.


Season your foods with herbs, garlic, pepper, vinegar or lemon rather than salt. Avoid high-sodium soups, frozen entrees and vegetable juices.


Weigh and take measurements only one time per week. Body weight can fluctuate on a daily basis, so frequent weighing and measuring can lead to unwarranted frustration.


Use the Weight Management Programs to lose weight and to maintain your desired weight. Refer to this guide if you find yourself gaining back weight or returning to poor eating habits.