herbalife e produck book

Product Brochure - Summer 2016

Delicious and nutritious products
to support your healthy, active life.

WELCOME TO HERBALIFE

A GLOBAL NUTRITION COMPANY WITH A DIFFERENCE.

Herbalife is a global nutrition company dedicated to helping people around the world lead

a healthy, active lifestyle. Simply put, we are the producers of top quality, scientifically-formulated
products; products that are loved by our community of like-minded individuals on the road to
becoming the best version of themselves. Millions of people have already achieved and maintained
great results, and we’re committed to helping you do the same.

Herbalife nutrition isn’t about fad diets, quick fixes or eliminating food groups. Instead, we take a
supportive, community-based approach that will help you change your life in an enjoyable, effective
and sustainable way. What makes Herbalife different is your personal Wellness Coach, your
Independent Herbalife Member, who will support you throughout your journey. How do they do this?
By working with you to set your personal goals – be it to lose weight, feel healthier or improve your
fitness – and develop a healthy, active lifestyle plan just for you. And because research shows you’re
more likely to reach your goals and it’s easier to stick to a plan with the support of others*, your
personal Wellness Coach will also help you connect with other like-minded people, and invite you to
attend activities that are suited to your needs.

A COMMUNITY OF MEMBERS Herbalife provides the Gold Standard
in Consumer Protection Read more at
We’ve been doing this for over 35 years, so we know that by combining one-on-one support, balanced Herbalife.com
nutrition and a community atmosphere, what begins as a tough challenge to your goal, can become a
healthy and enjoyable lifestyle that you can (and want to) maintain.

Your personal Wellness Coach has been where you are, which is why he/she is the best person to
provide motivation and personalised support as you work towards great results. They will be there
through every step of your journey, and will help you to stay at your best once you’ve achieved it.

02

Welcome to Herbalife

WHAT’S INSIDE: PAGE 8-9 PAGE 12-13

PAGE 6-7 HERBALIFE NUTRITION THE HERBALIFE
PHILOSOPHY BREAKFAST
HOW HEALTHY DO YOU WANT THE EXPERTS REVEAL YOUR DISCOVER WHY BREAKFAST IS SO
TO BE? DAILY FOOD AND EXERCISE IMPORTANT AND HOW YOU CAN
FIND OUT THE RESULTS OF OUR RECOMMENDATIONS. START YOUR DAY RIGHT.
SURVEY, PLUS HOW TO MAKE
YOUR GOALS A REALITY.

OMEGA-3 EXERCISE

3300%up to HERBALIFE 400%%
% BALANCED
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INNER NUTRITION 33 Herbalifeline
Daily food supplement high in Omega-3s.
14-15 Formula 1 shakes
The world’s #1 meal replacement shake**. 36-38 Dietary supplements
To help you get the most from your body.
22-23 Protein
The protein power players revealed.

24-25 Smart protein snacking
Sweet and savoury, high-protein snacks.

OUTER NUTRITION Product Brochure - Autumn 2016

56-67 Herbalife SKIN 24-hour sports nutrition FLIP OVER TO THE
Clinically-tested for radiant, younger-looking skin. to power your training SPORTS SECTION
and performance
68-69 Strengthening hair care
Paraben-free for healthy, soft & silky hair. To find out more, contact me today: Herbalife is proud to be a member and supporter of
the DSA and its independent consumer code
70-71 Herbal Aloe body care
Hydrating & nourishing with soothing aloe vera. Issue 55

©2016 Herbalife International of America, Inc.All rights reserved. Printed in South Africa. May 2016, 6240-SF-55

Don't forget to always consume Herbalife® products as part of a balanced and varied diet in line with a healthy lifestyle.
For further product information visit Herbalife.com or speak to your Independent Herbalife Member.

30-Day Money Back Guarantee

If, during the 30 days following your purchase, you are not fully satisfied with the high quality of the Herbalife® products, we will refund you without question
Doing everything we can to keep our customers happy.

*Hersey et al. Prevent. Med. 2012; 54.
**Euromonitor International Limited; per meal replacement category definitions, 31.2% GBO market share, all retail channels; Packaged Food 15ed; retail value sales at rsp.

03

Can you really change your life?

CAN YOU REALLY CHANGE YOUR LIFE?

Now that you‘ve read that change IS possible, and that you’ll have your personal Wellness Coach for
support along the way, the question you may be asking is: will it really work for me? For these two
people, and millions of others around the globe, the answer is a resounding ‘yes!’ Read on to discover
how Herbalife helped make their goals a reality…

“I feel great and I look great”

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South Africa
Name:
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HERE IS HOW I ACHIEVED MY SUCCESS:

t I started going to gym and increased my protein intake so I could increase my muscle mass
t Using the wide range of Herbalife products daily and started leading a healthy active lifestyle
t Took up hiking as a hobby, which I thoroughly enjoy doing

These results are not necessarily typical. Individual results will vary. The Herbalife Weight Management programme can help slimming or weight
control only as part of a kilojoule-controlled diet.

04

Can you really change your life?

Not sure you need to 70% 30% According to experts,
make a change? healthy aging is
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only genetics*.

“I feel more energised and
better than ever”

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South Africa
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HERE IS HOW I ACHIEVED MY SUCCESS:

t Through a healthy active lifestyle I have managed to drop 2 dress sizes
t Started using the Herbalife Nutritional Products daily
t Started going to gym 3-4 times a week and increased my body strength training

These results are not necessarily typical. Individual results will vary. The Herbalife Weight Management programme can help slimming or weight 05
control only as part of a kilojoule-controlled diet.

*Source: United Nations Department of Economic and Social Affairs, Population Division. World Population Prospects. The 2004 Revision. New York: United Nations, 2005.

Reach your goals

ASK YOURSELF: HOW HEALTHY DO YOU WANT TO BE?

We all want to look and feel healthy, but what it takes to get

there will be different for everyone. Becoming the best version of yourself
is a gateway to improved self-confidence and health, and it all starts with
setting your goals…

DO YOU WANT TO LOSE WEIGHT?

Want to improve your health and feel good about yourself? Or maybe you’d like to look better in your holiday photographs?
Reaching a healthy weight can completely change your life, and while it does require a little willpower, it doesn’t have to mean
depriving yourself of the flavours you love.

Thousands of people around the world have reached their weight loss goals with the help of the world’s number one meal
replacement shake: Herbalife Formula 11. By combining healthy nutrition with regular exercise, you too can become the best
version of yourself; gaining knowledge on nutrition and a sociable support system along the way, thanks to your personal
Wellness Coach - your Herbalife Member.

14Only adults say they consider
nutrition when eating2.

#1 Herbalife is the #1 choice in meal
replacements globally1.

1 Source Euromonitor International Limited; per Consumer Health 2016ed, meal replacement slimming category definition; % RSP share GBO, 2015 data
2 Results based on 2014 Herbalife consumer research survey, across 15 countries with 15,000 responses.
3 World Health Organisation: Obesity and overweight’ fact sheet No.311, updated January 2015.

06

Reach your goals

COULD YOU BENEFIT FROM A HEALTHIER LIFESTYLE?

Your weight may be stable, but what you’re eating and how active you are can
have a big impact on your health and wellbeing; and may affect digestion, mood
and complexion.
Healthy eating and regular exercise are easy to say, but are often much harder
to put into action. Not only do Herbalife products taste as delicious as they look;
they will also help you get the nutrients your body needs to perform at its best.
With the help of your personal Wellness Coach, you’ll be supported every step
of the way; helping you find the right products, nutrition and fitness plan, and
introducing you to a community of like-minded people.

85% Only

WOULD YOU LIKE A LEANER, 15%
MORE TONED PHYSIQUE?
of Europeans
If you’ve set your sights on a lean and toned feel they are
physique, it’s time to focus on reducing your
body fat percentage and building muscle. But did ŕ9(5<
you know that good nutrition plays a key role? HEALTHY’
At Herbalife, we believe in 80% nutrition, 20%
exercise to help you reach your goals. of Europeans
Top athletes and teams around the globe use say they would
Herbalife nutrition to help them perform at their
best - and it’s available for you too! Helping you like to live
get the most from your workout and reach your a healthier
goal in a healthy way, your personal Wellness lifestyle2.
Coach will guide you through the minefield of
sports nutrition; ensuring your body is properly In 2014
fuelled before, during and after exercise. 39%

72% of European adults of adults were
overweight
admit they do not eat their ‘5 a day’
of fruits and vegetables2. 13%

of adults were
obese*

07

BALANCED NUTRITION THE HERBALIFE WAY

The Herbalife approach to balanced nutrition is not about counting calories. Nor is it about
deprivation of your favourite flavours, or the elimination of food groups such as zero-carb
diets. Whatever your goals, we want to help you to become a healthier and happier version
of yourself – able to look and feel as good as you deserve. How? With balanced and
personalised nutrition that supports a healthy, active lifestyle.

Your recommended intake of the macronutrients protein, fat and carbohydrates should be
consumed daily, along with micronutrients (vitamins and minerals; page 34), regular exercise
and adequate hydration (page 30). Getting these nutrients from the right foods and science-
backed products is key to fuelling your body right. It may even have more positive benefits
than you think, including helping you achieve a healthy body weight, healthy skin, normal
digestion, and good joint and brain health.

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08

Herbalife Nutrition Philosophy

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Turn to page 32 to Getting enough Want to know more Stay hydrated Learn more about Put down that
find out more on sleep shouldn’t be about protein? Turn by drinking the fibre on page 28. remote! Try to do at
healthy fats. a luxury – it’s a to page 22. recommended least 30 minutes of
critical piece of amount of fluids More information moderate exercise
the puzzle. per day, as part of on carbohydrates is per day.
a balanced diet. on page 27.
Find out more on
page 30.

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&+$,50$1 Worldwide Nutrition Training PRODUCTS, TURN TO PAGE 10.
Nutrition Advisory Board 9,&(&+$,5:20$1
“Independent Herbalife Nutrition Advisory Board 09
Members are changing the daily “When I speak to a room full
nutritional habits of the world, of Independent Herbalife
one person at a time, with Members, they are learning
products that make the healthy to take better care of others
choice an easy choice, such as as well as themselves.”
Formula 1 shakes.”

A quality product

CREATORS OF A QUALITY PRODUCTS

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That’s why our dedicated team of scientists and Ph.D.’s have spent 6(1,259,&(35(6,'(17
the last 35 years creating delicious, calorie-controlled, Global Regulatory Compliance and
high-quality Herbalife products to make your new healthy eating Product Safety
plan that bit easier.
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Ingredients in Herbalife® products Herbalife® products are formulated by our team of scientists and Ph.D.s for
must pass our stringent standards consumer benefits.They also ensure that the science behind our products
for identity and purity. is substantiated through scientific literature and clinical trials. We share
knowledge and best practices through our key partnerships with the most
advanced and established ingredient suppliers in the world.

Our Scientific Leadership, which includes David Heber, Ph.D., Chairman of
the Herbalife Nutrition Advisory Board helps ensure that Herbalife® products
are based on the latest nutrition research.

*The Nobel Foundation has no affiliation with Herbalife and does not review, approve or endorse Herbalife products.
** Food And Drug Administration

10

A quality product

800,000 The size of the Herbalife Innovation & Manufacturing facility in Winston-Salem, North
Carolina. With its incredible 3-mile circumference, it’s the largest Herbalife facility to
SQ. FT. date, which opened in May 2014 with the aim of enhancing our ability to deliver top
nutrition products to people around the globe.

7+2528*+7(67,1* 0$18)$&785(' 1875,7,21
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Multiple rounds of in-process
testing ensure that Herbalife® Herbalife® products are We use advanced technology to
products meet or exceed regulatory manufactured to meet or exceed monitor the environment where
standards, from verifying the current good manufacturing finished products are stored, and
purity and strengths of practices (cGMPs). These cGMPs we keep samples to ensure quality
ingredients, to final inspection provide for systems that assure throughout their shelf life.
of finished products. proper design, monitoring and
control of manufacturing processes
and facilities.

11

HERBALIFE BREAKFAST

‘Breakfast’ literally means to ‘break the fast’ that occurs overnight. After approximately 12
hours without fuel, it’s easy to see why breakfast is considered the most important meal of
the day – providing your body with the energy it needs to get you going in the morning.

Proven benefits of a healthy breakfast

Nutrition Health Mood

Increased intake of vitamins and Better appetite control contributing to Increased vitamins and minerals for
minerals, and increased likelihood of improved weight management3. a more positive state of mood and
meeting the daily recommended nutrient contributing to the reduction of fatigue1.
intake1,2.

61 The percentage of Europeans who are missing out on the delicious goodness
of breakfast more than once a week4, meaning only 29% of us are reaping
the full benefits! Join the 29% and feel the difference.

1. Lancaster et al. (2012). FASEB, 26(812).
2. Smith, A. (2011). In Diet, Brain, Behavior: Practical implications. Eds: R.B.Kanarek & H.R. Lieberman. Taylor & Francis
3. O’Neil et al. (2014). J Acad Nutr Diet, 3(S8-S26).

12 4. CEEREAL European breakfast survey (2007). www.ceereal.eu - facts and figures, March 2007.

Healthy Breakfast

What actually is a healthy and balanced breakfast?

A healthy breakfast helps you to reach the recommended daily kilojoule intake made up of:

30%up to + 40%CARBOHYDRATES 30%+ FATS
PROTEIN from food and from food and
from food and supplements supplements
supplements

THE tHEaRBtAgLiIvFEesBRyEoAKuFAST
GET-UP-AND-GO

Whatever your goal or lifestyle, a nutritious breakfast is important to kick start the day ahead. Enjoyed at home or on the
go, this delicious breakfast can be tailored to you. It’s healthy, convenient and will keep your taste buds happy too!

1. Nourish In a rush? Try a grab-and-go tasty Give your body what it needs for
Formula 1 Express bar rich in pre or post-workout with the unique
For all the taste without the high
kilojoules, enjoy the creamy and nutrients so you can seize the day. protein-carbohydrate blend of
Formula 1 Sport shake.
delicious Formula 1 shake.

OR OR

2. Refresh

Feel refreshed and liven up your morning fluid intake with low-kilojoule drinks such as
Instant Herbal Beverage and Herbal Aloe Concentrate Mango.

3. Customise

Personalise your Herbalife Breakfast to suit your individual nutrition needs with
products such as Multifibre Drink or Formula 2 Multivitamin Complex.

Ask your Herbalife Member for the breakfast that best works for you

13

FORMULA 1 SHAKES: OUR NUMBER 1

With multiple flavours to delight your taste buds day after day, people across the globe have Formula
1 shakes to thank for helping them make their goals a reality. As the pioneering Herbalife product,
Formula 1 shakes are a convenient alternative to a kilojoule-controlled breakfast; containing the
recommended ratio of 40% carbohydrates, 30% fats and up to 30% protein, as well as being a source
of fibre and of some of your daily essential vitamins and minerals.

1.5 billion The number of servings of Formula 1
shake that were sold in 2014*.

F1 SHAKES: UNDERPINNED BY SCIENCE

A clinical study confirmed that a high protein diet combining Herbalife F1 shakes and F3 Personalised Protein Powder was more effective at
managing weight, than limiting kilojoules alone as part of a conventional food diet.
Flechtner-Mors, M., B. O. Boehm, et al. (2010). “Enhanced weight loss with protein-enriched meal replacements in subjects with the
metabolic syndrome.” Diabetes/metabolism research and reviews 26(5): 393-405.

*Formula 1 Healthy Meal Nutritional Shake Mix is available in different sizes. For example, in some markets, it comes in 750-gram (30 servings) canisters. The total number of servings sold in 2014

14 includes all servings from all package sizes.

Formula 1 Shakes

40% 30% 30%up to
FATS
CARBOHYDRATES from food and PROTEIN
from food and supplements
supplements frsoumppfloeomdeanntsd

920

kJ

18g

Protein

3g

Fibre

✓ Kilojoule-controlled when made FORMULA 1 SHAKE

according to directions. 920 kJ Formula 1 is a delicious shake that provides protein and key nutrients.
per serving
š Underpinned by science: Clinical studies show that daily use of meal replacement shakes as part of a
✓ Source of protein: 18g per serving kilojoule restricted diet is proven effective for managing weight, along with moderate exercise

✓ Source of some of your daily š An F1 shake is a convenient alternative to a high kilojoule breakfast, lunch or dinner

essential vitamins and minerals š Also available F1 Free From - Lactose, soya, gluten free when made according to directions

✓ Underpinned by science š Formula 1 Raspberry & Blueberry is suitable for vegetarians, free from artificial colours and artificial
sweeteners, and contains 23 essential vitamins and minerals.
✓ Developed by experts in nutrition
Canister 550g: #0141
✓ Quick to whip up #0142
Vanilla #0143
✓ Personalise your shake with your Chocolate #0144
Strawberry #0146
favourite fruits Tropical Fruit #2790
Cookies & Cream #2789
✓ Consume as part of a varied and Toffee Apple & Cinnamon #2100
Mint Chocolate #3118
balanced diet and healthy lifestyle Raspberry & Blueberry NEW FLAVOUR
F1 Free From Vanilla

15

REACHING YOUR GOALS WITH FORMULA 1

We’ve discussed the delicious taste of our hero product, and revealed its benefi cial nutrients and
convenience, but how can Formula 1 shakes* actually help you reach your goals?

1 shake a day If your goal is to maintain a healthy weight, you’re recommended to substitute one daily meal
of an energy-restricted diet with a shake such as Formula 1, as this has been shown to help in
To maintain maintaining a healthy weight after weight loss**.
your weight
Looking to lose or control your weight? Clinical studies show that substituting 2 daily meals of
2 shakes a day an energy-restricted diet with a shake such as Formula 1 shakes contributes to weight loss,
along with moderate exercise**.
For weight
control Ideal for those looking for assistance to tone up their physique in a kilojoule-controlled way.
Formula 1 shakes provide complex carbohydrates to help refuel energy stores after exercise,
Add an extra shake each day and 18g high-quality protein (from soy and dairy). Protein can help build and maintain lean
muscle. More lean muscle leads to a faster metabolism too, which means you’ll burn more
+ Tone kilojoules even while you sleep!
up your
physique

2010

The year that a clinical study confi rmed that a high-protein diet including
Formula 1 shakes & Formula 3 Personalised Protein Powder (pg. 23) was
more effective at managing weight than limiting kilojoules alone as part of
a conventional food diet**.

* Consume as part of a varied and balanced diet and healthy lifestyle.

16 ** Flechtner-Mors, M., B. O. Boehm, et al. (2010). Diabetes/metabolism research and reviews 26(5): 393-405.

SKU# 2100FORMULA 1

RASPBERRY AND BLUEBERRY

Refreshing raspberries and blueberries bursting with
flavour combine in the delicious new Formula 1 Shake.

Artificial sweetener free
High in protein, delivers 18 g per serving
High in fibre, provides more than
3 g per serving
Contains 23 essential vitamins
and minerals
Suitable for vegetarians

FLNAVEOWUR

This image is for visual purposes only.

17

SHAKE IT UP

The saying goes that ‘variety is the spice of life’, and at Herbalife, we couldn’t agree more. To help keep motivation
high, it’s time to get creative with your shakes! Using the delicious Formula 1 as your base, you can create
hundreds of tasty recipes by adding your own combination of fruits and vegetables, packed with extra nutrients.
The choices are endless! See below for some of our favourite recipe boosters...

Spinach

Low-kilojoule leafy greens like spinach
provide fibre, protein, iron & magnesium.
Their mild flavour means you won’t even
taste these power veggies when they’re
added to your shake!

Banana

Potassium, fibre and folate are just
some of the benefits of bananas. Readily
available and low in cost, they’re an
easy & great-tasting addition to
Formula 1.

Low-fat Greek yoghurt

As well as thickening up your shake,
low-fat Greek yoghurt provides the body
with calcium, protein and vitamin A.

Oats

Oats are a healthy carbohydrate and
source of soluble fibre with oat beta-
glucans, shown to help maintain blood
cholesterol*.

Bluberries

For a sweet yet tart and fruity taste, add
blueberries to your Formula 1 shake.
They contain polyphenols too, which
help to protect cells from
oxidative stress.

18

Shake recipes

MATT’S FITNESS FUEL-UPS

Ideal for pre or post-workout, these creamy high-protein shakes contain proteins; providing the right proportion of all the essential amino acids needed for
the growth and maintenance of muscle.

2 scoops Formula 1 Strawberry 2 scoops Formula 1 Chocolate
250ml semi-skimmed milk 250ml semi-skimmed milk
75g pineapple 2 tbsp low-fat Greek yoghurt
50g blueberries 1 tbsp peanut butter

23g approx. 25g approx.
protein 1254 kJ protein 1434 kJ

MEGAN DRINKS HER GREENS

Adding mild-flavoured greens to your smoothies are a great way to get more of your 5-a-day without compromising on taste. Banana and avocado add
a delicious creamy consistency.

2 scoops Formula 1 Vanilla 2 scoops Formula 1 Cookies & Cream
250ml semi-skimmed milk 250ml semi-skimmed milk
1 banana 50g spinach
30g spinach ½ avocado
1 tsp vanilla extract

2/5 approx. 2/5 approx.
a day 1359 kJ a day 1442 kJ

SARAH’S HIGH-FIBRE FAVOURITES

Reaching your recommended daily intake of 25g fibre per day** is important for supporting healthy digestion, so blend up these shakes for a tasty,
healthy start to your day!

2 scoops Formula 1 Strawberry 2 scoops Formula 1 Cookies
250ml semi-skimmed milk & Cream
1 scoop Multifibre 250ml semi-skimmed milk
1 tbsp ground flaxseed 1 small apple (skin-on, diced)
2 tbsp oats

10g approx. 10g approx.
fibre 1137 kJ fibre 1400 kJ

* Consume the recommended daily intake of 3g oat beta-glucans per day to obtain the beneficial effects. Strong scientific evidence: 55 studies and over 3,700 participants. 19
**EFSA Panel on Dietetic Products, Nutrition, and Allergies (NDA).EFSA Journal 2010; 8(3):1462.
When using Formula 1 meal replacement shakes/bars for the purposes of weight control or weight management, please check carefully the instructions on the product label.

DON’T COMPROMISE ON GOOD NUTRITION!

Herbalife products take the effort out of healthy eating. Why is this important? Because we know that
no matter how good your intentions, there are times when we all make unhealthy food choices, with
excuses to match.

A European survey found that most people highlight a lack of time or a dislike for the taste of
healthy foods as their main reasons for an unhealthy diet*. For others, the cause is simply a lack of
knowledge. You may think what you’re eating is healthy, but have you checked to see if it’s providing
all the nutrients your body needs?

Requiring little to no preparation and convenient on the go, our delicious and nutritious products are
ideal for busy lifestyles, and the perfect way to banish those excuses.

*DU\6PDOO
0(0%(5
Nutrition Advisory Board
Gary Small has authored over
500 scientific works and received
numerous awards and honours for
his work on brain health and
healthy ageing.

*Kearney, J. M. and McElhone, S. (1999). British Journal of Nutrition: Volume 81, Supplement S1, June 1999, pp S133-S137

20

Formula 1 Bars

40% 30% 30%up to
FATS
CARBOHYDRATES from food and PROTEIN
from food and supplements
supplements frsoumppfloeomdeanntsd

866

kJ

13g

Protein

8g

Fibre

✓ High in protein, 13g per bar FORMULA 1 EXPRESS BAR
✓ High in fibre, 8g per bar
✓ Essential vitamins and minerals Tasty and convenient, with all the nutritional goodness of a Formula 1 shake.
✓ Convenient snack when you’re Ideal for busy lifestyles and when you need a snack on the go.

on the go š Formulated with key nutrients including high levels of protein and fibre, linoleic acid and added vitamins
and minerals
✓ Free from artificial preservatives
✓ Suitable for lacto vegetarian š Underpinned by science: studies show that daily use of meal replacement bars as part of a kilojoule
✓ Kilojoule-controlled: 866 kJ per bar restricted diet is proven effective for managing weight, along with moderate exercise

š 13g protein in every bar

š 8g of fibre per bar, to help towards your daily fibre intake

š Provides vitamins and minerals including vitamin C, vitamins B (B1, B12), calcium, iron and essential
nutrients when you’ re on the go

Chocolate #2669
Red Fruits and Yoghurt #2670

21

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WHAT IS PROTEIN? AM I GETTING ENOUGH? SO WHAT SHOULD I EAT?

An essential component of every cell in the body, If your protein intake is not meeting your nutritional Ideally, a combination of both vegetable and
protein is a macronutrient made of 22 ‘building needs, you will likely find it more difficult to animal protein sources each day. Soy is one of
blocks’ called amino acids bonded together to sustain a balanced diet and reach your goals. For the best vegetable sources of protein as it is a
form protein’s structure. Proteins have different this reason, the Herbalife Nutrition Philosophy ‘complete’ protein that provides the adequate
functions in the body, including contributing to a recommends getting up to 30% of your daily proportion of all the essential amino acids. Other
growth in muscle mass, and contributing to the kilojoule intake from protein. During exercise, vegetable protein sources such as nuts, seeds
maintenance of muscle and normal bones. All your body requires a higher intake of good quality and lentils (which are also low in fat, have no
these functions are very important to for your body protein to build and maintain muscle (lean mass), cholesterol, and are a source of fibre) are not
to function at its best, so an adequate amount of and promote recovery, so make sure you adjust ‘complete proteins’, so try to combine different
daily dietary protein will help you to keep healthy. your protein needs accordingly; consuming more vegetable proteins to provide a better proportion of
if you are highly active or want to gain muscle. all 9 essential amino acids. As for animal protein,
For example, an active male who consumes high quality sources include lean white meat,
up to 8360 kJ per day and is looking to build fish, poultry, eggs and low-fat dairy products,
muscle should aim for up to 150g protein in his which provide the additional benefits of iron, zinc
daily diet. For a woman who wants to control her and B vitamins. For more information or for help
weight and consumes up to 5852 kJ per day, calculating your personal protein needs, contact
her recommended daily intake would be between your personal Wellness Coach.
52-105g protein.

WE’VE EXPLAINED HOW MUCH PROTEIN YOU NEED, BUT DO YOU KNOW HOW MUCH PROTEIN IS IN THE
FOODS YOU MAY ALREADY BE CONSUMING?

1 chicken breast 2 medium eggs 1 handful raw almonds 1 cup red lentils (boiled) 100g plain low-fat yoghurt

35g 13g 5.3g 7.6g 5g

Protein Protein Protein Protein Protein

22

IN š PROTEIN š P Protein
ROTEIN
š PROTE 30%up to

PROTEIN

frsoumppfloeomdeanntsd

467 97

KJ kJ

15g 5g

Protein Protein

20

Vitamins
and

Minerals

PROTEIN DRINK MIX FORMULA 3
PERSONALISED PROTEIN POWDER
Mix with water to create a tasty kilojoule controlled,
high protein snack or add to your favourite Formula 1 An easy way to boost your protein intake.
Shake for an indulgent, creamy drink. When enjoyed
as a snack, Protein Drink Mix delivers the following š High in soy and whey protein
nutritional benefits:
š 5g protein per serving
š 15g high quality protein
š 7g of carbohydrates š Simply add to your favourite Formula 1 shake to personalise your
š 20 vitamins and minerals protein intake

240g canister #0242

588g canister #2600
Vanilla

23

Smart protein snacks

SMART PROTEIN SNACKS

As well as providing the body with additional fuel and nutrients, healthy snacks also help to keep
hunger at bay in between meals. Hunger pangs are a common culprit for tempting you into unhealthy
food choices. To keep your motivation high, swap nutrient-poor foods for a few healthy, kilojoule-
controlled snacks throughout the day.
As for what to choose, aim for snacks that contribute to your balanced daily diet that consists of up to
30% protein, 30% fat and 40% carbohydrates, and that are kilojoule-controlled to keep you on track
to your goals.

High-protein snacks are a good choice to help you
refuel after exercise and for those looking to tone up
their physique, as protein contributes to the growth and
maintenance of muscle.

Contrary to popular belief, snacking can be helpful for those trying to
lose weight. Research shows eating one or more snacks per day in
addition to meals does not increase total kilojoule consumption, as
often leads to eating less during main meals*.

5 The number of times per day that you’re recommended to eat small meals.
But take care not to overeat during snack time! A clinical study found that
healthy, kilojoule-controlled snacks in portion-controlled packs help people
to eat less throughout the day**. Choosing the right snacks will add extra
nutrients to your diet, rather than just empty kilojoules.

* Bellisle, F. (2014). Meals and snacking, diet quality and energy balance. Journal of Physiology & Behavior: 2014 Jul;134:38-43.
**Stroebele, N., Ogden, L.G., Hill, J.O. (2009). Do calorie-controlled portion sizes of snacks reduce energy intake. Appetite; 52:793–796.

24

Smart protein snacks

IN š PROTEIN š P 30%up to
ROTEIN
š PROTE PROTEIN

frsoumppfloeomdeanntsd

586 438 7g 3.2g

kJ kJ Protein Fibre

10g 458

Protein kJ

High in 9g
B vitamins
Protein

PROTEIN BARS GOURMET TOMATO SOUP ROASTED SOYA BEANS

Delicious high protein snack, Ready in seconds, this instant A kilojoule-controlled alternative
a perfect treat for a sweet tooth. snack is deliciously flavoured with to other savoury snacks, these
Mediterranean herbs, and provides delicious Roasted Soya Beans
š 586 kJ* per bar 8 times the protein of regular are ideal for delicious snacking
tomato soup**. on the go.
š A combination of 10g of protein and 15g of
carbohydrates š 438 kJ per serving, ideal to manage your š High in protein (8.7g per pack)
kilojoule intake
š High in protein 10g š 458 kJ per pack - less kilojoules than traditional
š Source of protein 7g savory snacks
š Source of vitamins B1, B2 and B6
š Source of fibre, to help towards your daily š Great tasting - dry roasted and lightly sprinkled
Each box contains 14 bars #0259 fibre intake in salt
#0258
Chocolate Peanut #0260 š With Mediterranean herbs for delicious flavour š Convenient individual servings, perfect for
Vanilla Almond on-the-go snacking
Citrus Lemon š Simply mix with water and enjoy as hot or cold
snack š 12 sachets in a box

672g box, 21 servings #0155 672g box, 12 servings #3143

*140 kcal for Chocolate Peanut Protein Bar.
**The composition of Foods; Food Standards Agency and The Institute of Food Research in the UK, 2006.

25

Protein Digestibility Corrected Amino Acid Score (PDCAAS)Which type of protein is best?

Soy ProteinWHICH TYPE OF PROTEIN IS BEST?
Egg White
Milk Protein (Whey & Casein)With so many different types of protein available from different sources, the chart below is a useful
Beef Proteinguide to which types of protein are of the highest quality.
Chicken ProteinHerbalife uses the highest quality protein in all products to help you reach the recommended intake
Chickpeasof getting up to 30% of your daily kilojoules from protein.
Other pulses
PeanutsComplete
Protein

1.0

0.8

0.6

0.4

0.2

0.0

PDCAAS comparison between protein sources - Examples of Protein Sources -  Examples
of Protein Quality

Formula 1 shakes (page 15) Protein Drink Mix and Formula 3 Personalised Protein Powder (page 23) all provide soy protein – a
great source of vegetable-based protein for everyday nutrition.
Herbalife Protein Bars (page 25) and Herbalife24 Formula 1 Sport (flip over for the sports nutrition line) provide milk protein,
which is often preferred by athletes.
Formula 1 Free From shakes (page 15) use pea protein so it can be made free from soy, lactose and gluten. We’ve also added
the essential amino acid Methionine to ensure the overall product delivers a nutritionally balanced source of protein.

Protein quality evaluation, and use of PDCAAS are from the World Health Organization (WHO).  
World Health Organisation (WHO), 2007. Protein and Amino Acid Requirements in Human Nutrition. Report of a joint WHO/FAO/UNU Expert Consultation.

26

GOOD

CARBOHYDRATES

WHAT ARE CARBOHYDRATES? AM I EATING THE RIGHT SO WHAT SHOULD I EAT?

Despite many people believing that AMOUNT? Just like a car, your body needs high
carbohydrates are to blame for weight gain, quality fuel to function at its best, so try
the truth is that it all comes down to healthy Herbalife recommends a daily diet that to eat carbohydrates in their most natural
vs unhealthy. Carbohydrates are the body’s includes 40% of your total daily state. Swapping the processed ‘white’
preferred source of fuel, so it’s important kilojoules from good carbohydrates, to carbohydrates that are usually high in sugar
to include the right type in your daily diet help you strike a healthy balance. It’s good and kilojoules, and low in other nutrients
to provide energy for activities and bodily to note however that carbohydrate intake (such as cakes, pastries and biscuits) in
functions. Highly processed carbohydrates varies from person to person and in relation favour of complex carbohydrates like beans,
have little to offer the body other than to your level of daily/weekly activity. As wholegrains, and vegetables can make a
kilojoules, whereas complex carbohydrates well as your normal daily intake of healthy big difference in keeping you healthy and
provide energy as well and are found in carbohydrates, after exercising you need helping you reach your goals. After exercise,
foods normally high in vitamins, minerals to replenish your body’s fuel stores by combine carbohydrates with protein to
and in most cases, fibre. consuming carbohydrates (and protein) – replenish fuel stores and help muscles
ideally within an hour of your workout. recover.

6 The number of potential downsides to drastically cutting your carbohydrate intake (particularly if you
exercise regularly), some according to clinical studies*. Proving that carbohydrates are not the enemy, these
negative impacts may include:

š impaired brain (cognitive) functioning š faster muscle breakdown (not good for those looking to build
š negative or changeable moods muscle mass!)
š suppressed immune functioning
š slower metabolism
š an increase in the stress hormone cortisol

* Brinkworth GD, et al. (2009) Arch Intern Med. 2009;169(20):1873-1880. Lane AR, Duke JW, Hackney AC. (2010) Eur J Appl Physiol. 2010 Apr;108(6):1125-31.
Gleeson M, Bishop NC. (2000) Immunology and Cell Biology. (2000) 78, 554–561. Bisschop PH, et al. (2001) Clin Endocrinol (Oxf). 2001 Jan;54(1):75-80.
Tsai L, et al. (1993) Eur J Appl Physiol Occup Physiol. 1993;66(4):304-8.

27

),%5(

WHAT IS FIBRE? AM I GETTING ENOUGH? SO WHAT SHOULD I EAT?

Fibre is a type of (non-digestible) Fibre is the most important dietary factor for A combination of soluble and insoluble fibre
carbohydrate that is generally found helping to maintain normal gastrointestinal from a variety of sources. Foods such as
in plant-based foods including fruits, function*, which is why adults are broccoli, carrots, apples, oats and lentils
vegetables and grains. As an essential part recommended to consume 25g fibre per provide soluble fibre, which can generally be
of a healthy diet*, fibre plays a key role in day**. However, most people do not meet broken down by the bacteria in our intestine.
normal digestion. There are two types of their daily fibre needs. Research shows Insoluble fibre on the other hand, is broken
fibre, insoluble and soluble, and both have 72% men and 87% women do not reach down to a lesser extent and generally
their own role in the digestive system. Unlike the recommendation of 25g fibre per day***. passes through the intestinal tract without
other complex carbohydrates, fibre is not If your current fibre intake is low, increase being modified. Good sources include whole
easily broken down by the digestive system, fibre consumption gradually and drink plenty wheat, whole grains, nuts, seeds, beans
so most of it passes undigested through the of water. and dark leafy vegetables.
small intestine; providing bulk.

NOW THAT YOU KNOW YOU NEED 25G FIBRE PER DAY **, HERE ARE SOME COMMONLY CONSUMED
FOODS AND THE FIBRE THEY PROVIDE, TO HELP YOU MANAGE YOUR DAILY FIBRE INTAKE.

2 slices wholewheat bread 1 medium apple 1 medium banana Small skin-on baked potato 30g high-fibre cereal

4g 4g 3g 3g 4g

Fibre Fibre Fibre Fibre Fibre

*Oat grain fibre contributes to an increase in faecal bulk. Source: Commission Regulation (EU) 432/2012.
**EFSA Panel on Dietetic Products, Nutrition, and Allergies (NDA).EFSA Journal 2010; 8(3):1462.
***UK National Diet and Nutrition Survey (NDNS)

28

BRE š FIBRE Fibre
E š FI
š FIBR FIBRE

25g

12$''(' 3g
68*(5
Fibre
5g

Fibre

75

kJ

MULTIFIBRE FIBRE AND HERB

A delicious way to increase your daily fibre intake. Fibre supplement to help you reach the recommended
daily fibre intake of 25g per day **
š 5g of fibre per serving
š Low kilojoule - 75 kJ per serving š Contains oat fibre together with parsley
š Fibre is an essential part of a healthy diet and plays a key role in your š Provides 3g fibre per daily recommended serving

digestive system* 180 tablets #3114
š 6 fibre sources from apple, oat, maize, citrus, chicory and soya
š Contains both soluble and insoluble fibre
š Enjoy with water or mixed with your favourite Formula 1 shake
š Delicate apple flavour
š Artificial sweetener free

204g, 30 servings #2554

29

+<'5$7,21

WHY DO I NEED TO STAY HYDRATED? AM I DRINKING ENOUGH?

The human body is 60% water, and most of the chemical reactions Not drinking enough fluids can lead to negative effects such as
in the body need water in order to be conducted. As well as using fatigue, dry skin, muscle cramps and constipation, so try to consume
water to transport nutrients to cells and to get rid of waste products, the recommended intake of approximately 2 litres of fluids per day.
the body also needs water to control body temperature and provide Ideally this would come from water, but drinks such as fruit juice and
lubrication to joints, organs and tissues. Most of the chemical herbal tea also count towards your daily fluid intake. It’s good to note
reactions in the body take place in water too. that foods with a high water content also help to keep you hydrated.
Ensure you increase your fluid intake during exercise or hot weather,
to replace what you lose through sweat.

TO HELP YOU STAY HYDRATED, IT’S USEFUL TO KNOW WHICH FOODS CONTAIN A HIGH WATER
CONTENT, TO COMBINE WITH YOUR NORMAL DAILY FLUID INTAKE.

Cucumber Celery Watermelon Green Cabbage Pineapple

96% 95% 92% 92% 87%

Water Water Water Water Water

* EFSA Panel on Dietetic Products, Nutrition and Allergies. EFSA Journal 2010; 8(3):1459

30

Staying hydrated

R šH
WATE YDRAT
ION š

9

kJ

26

kJ

HERBAL ALOE CONCENTRATE DRINK INSTANT HERBAL BEVERAGE

A tasty and kilojoule controlled drink, to help you stay Wake up to a refreshing herbal drink, containing 85mg
hydrated. Simply add it to water for a healthier alternative caffeine to help increase alertness whenever you need it.
to high-kilojoule, sugary soft drinks. Low in kilojoules and infused with green and black tea, it
is delicious enjoyed hot or cold.
š Contains 40% Aloe Vera juice which is derived from the whole Aloe vera leaf
š Low kilojoule with approx 26 kJ per serving
š The Aloe vera leaf is carefully picked and hand filleted to ensure the highest
level of purity š A unique blend of orange pekoe - a traditional black tea, and green tea with
extracts of malva flower, hibiscus flower and cardamom seed
š The Aloe gel is extracted using cold processing which is the best way to
achieve the highest quality of gel š Our green tea is water extracted to give you the full spectrum of compounds
found in green tea
š Liven up your water with a refreshing taste to help you to achieve adequate
fluid intake of 2-2.5 litres per day Original 100g #0106
Original 50g #0105
š Mango flavoured: artificial flavouring and colorant free Lemon 50g #0255
Raspberry 50g #0256
š Original flavoured: contains citrus to give your water a refreshing Peach 50g #0257
flavour twist

Herbal Aloe Concentrate Drink, Mango 473ml #1065
Herbal Aloe Concentrate Drink, Original 473ml #0006

31

FHEAALTTHSY

WHAT ARE FATS? AM I EATING THE RIGHT SO WHAT SHOULD I EAT?

Your body requires small amounts of fat AMOUNT? Healthy fats include those found in fish,
in order to function properly, but there’s a nuts, olive oil and avocados. To ensure
difference between those that are good for As fats are a very concentrated source of you’re getting those good-for-you Omega-
you and those that are not. Unsaturated fats calories, the Herbalife Nutrition Philosophy 3s, aim to consume fish at least twice a
(e.g. polyunsaturated, such as Omega-3s) recommends getting about 30% of your week, including one portion of oily fish such
are considered better for you, since these daily kilojoules from fat, with special as salmon or mackerel, as part of a healthy
fats can help to keep blood cholesterol emphasis on optimising your intake of the balanced meal. A dietary supplement can
within a normal range. A diet high in healthy types of dietary fat. The typical also be useful in helping you gain the
saturated fat (from processed snacks and Western diet supplies far more total fat and benefits of EPA and DHA (Omega-3 fatty
animal foods such as butter) can contribute saturated fat than we need, which can lead acids): to keep your heart healthy and
to a rise in blood cholesterol levels and the to weight gain and other health problems. maintain normal brain function and vision,
associated health problems. as well as the maintenance of normal
blood pressure and normal blood
triglyceride levels.

10 The percentage of your daily kilojoules that you are generally
recommended to consume from saturated fat. It was stated that
saturated fat intake should be as low as possible within a nutritionally
adequate diet. However, the intake of saturated fat in adults within
the EU often exceeds these recommendations, with average intakes
ranging from 9-26% of their daily kilojoules.*

* EFSA Panel on Dietetic Products, Nutrition and Allergies. EFSA Journal 2010;8(3):1461

32

ATS š Healthy Fats
SšF FATS
š FAT 30%
FATS
from food and
supplements

250mg Studies show many
western diets are
EPA & DHA very low in long-chain
Omega-3 fatty acids
HERBALIFELINE® (EPA & DHA). As these
fatty acids help to
Omega-3 supplement. maintain a healthy
heart, the European Food
š Provides Omega-3 fatty acids EPA & DHA Safety Authority (EFSA)
š Contains essential oils to enhance and freshen the taste recommends adults to
consume 250mg EPA &
90 tablets DHA* per day. However,
this can be difficult to
reach, which is where
a supplement can be
#0065 beneficial.

33

09,7,$10(,156$$/16'

WHAT ARE VITAMINS AM I GETTING ENOUGH? SO WHAT SHOULD I EAT?

& MINERALS? A balanced diet helps to supply the essential Most of the foods you consume will provide
vitamins and minerals, but it can be difficult some essential vitamins and minerals. Some
Vitamins and minerals are key to consume all the necessary nutrients particularly nutrient-dense foods include fruits,
micronutrients that are required for many of simply through food. Daily vitamin and vegetables and grains. Each nutrient has a
the chemical reactions your body performs mineral supplements can help to ensure you different use in the body, so different people may
every day. Many minerals – like calcium reach the recommended daily amount of benefit from increasing their intake of different
and magnesium – have structural roles each, everyday. vitamins or minerals. For example, potassium
in the body too. However, the body can’t (found in bananas) contributes to normal muscle
manufacture all the vitamins and minerals it function and maintenance of normal blood
needs to function at its best, which is why a pressure. Spinach is rich in vitamins C and
healthy diet is so important. E, which help to protect cells from oxidative
stress, while phosphorus and calcium found in
milk, yoghurt and seeds help to support healthy
bones. Your B vitamins help the body convert
food into fuel, and vitamin K supports bone
health and is needed to help blood clot.

WE’VE EXPLAINED HOW IMPORTANT VITAMINS AND MINERALS ARE IN YOUR DIET AND THE ROLE
THEY PLAY IN THE BODY, BUT DO YOU KNOW WHICH ONES ARE PROVIDED BY DIFFERENT FOODS?

Cheese Eggs Salmon Broccoli Nuts
9LWDPLQV 9LWDPLQV 9LWDPLQV 9LWDPLQV 9LWDPLQV
A, B2, B5, D A, biotin B1, B5, B6, B12, C, K, folate B1, B2, B6, biotin
0LQHUDOV 0LQHUDOV D, biotin 0LQHUDOV 0LQHUDOV
calcium, iodine iron, selenium, iodine 0LQHUDOV zinc, calcium copper, zinc, calcium,
calcium, iodine, magnesium, selenium
selenium

34

Vitamins and Minerals

16 The number of minerals that INERALS š VITAMINS VITAMINS
cannot be made by the body; AND
including calcium, iron and
magnesium, so try to include MINERALS
these in your daily diet via food and/
or dietary supplements. AND M

15 /RXLV,JQDUUR3K'
Nobel† Laureate in Medicine
Vitamins 0(0%(5
and Nutrition Advisory Board
Louis Ignarro was awarded a
Minerals prestigious Nobel Laureate* for his
research into the role of L-Arginine
and L-Citruline on the body’s nitric
oxide production.

L-Arginine &
L-Citruline
C & E vitamins
Folic acid

FORMULA 2 MULTIVITAMIN COMPLEX NITEWORKS®

Your daily multivitamin complex containing over 15 Night-time heart nutrition.
vitamins and minerals to help you reach your RDA**.
š Niteworks contains the amino acids L-Arginine and L-Citruline
š Source of vitamin A, folate, B6, B12 and zinc š High in folic acid
š Source of calcium and phosphorous š High in vitamins C & E to protect the cells from oxidative stress
š Source of vitamin C and vitamin E š With lemon balm

90 tablets #3122 150g, 15 servings #3150

* The Nobel Foundation has no affiliation with Herbalife and does not review, approve or endorse Herbalife products
** NRV = Nutrient Reference Value

35

GET THE MOST FROM YOUR BODY

You daily diet may not contain the right levels of every nutrient you need. This is where dietary
supplements can help, as they are a great way to ensure you’re getting all the nutrients you need;
which is key to becoming a healthier version of yourself. Vitamins and minerals help to support overall
good health and vitality, and are essential for the body’s normal growth and development.

93 The percentage of adults who do not meet their NRV for vitamin
D and E in their daily diet, according to a recent review*. Results
also showed that 61% were lacking in magnesium, and 50% did
not consume enough vitamin A and calcium.

36

Food Supplements

VITAMINS
AND

MINERALS

B B

Vitamins Vitamins

C Zinc
Copper
Vitamin Manganese

THERMO COMPLETE #0050 CELL ACTIVATOR

š A unique blend of caffeine from green tea and yerba mate š B vitamins to help unlock the energy in foods
š Source of vitamin C š Source of vitamins B1, B2 and Vit B6
š Contains 85mg of caffeine per serving š Source of zinc
š Source of copper and manganese
90 tablets
90 tablets
#0104

* Balz Frei, Bruce N. Ames, Jeffrey B. Blumberg, Walter C. Willett. Enough Is Enough. Annals of Internal Medicine, 2014; 160 (11): 807 DOI: 10.7326/L14-5011

37

Food Supplements

VITAMINS
AND

MINERALS

herbs and
enzymes

A&C Chamomile

Vitamins

E

Vitamin

ROSEGUARD® JOINT SUPPORT TANG KUEI

Well-rounded food supplement with Contains glucosamine to help š Herbal food supplement with Tang Kuei and
Rosemary Extract. support joint flexibility. Chamomile

š Contains vitamins A and C to support the š Contains a unique formulation of herbs and 60 tablets #0003
normal function of the immune system and enzymes, along
vitamin E to help protect the body’s cells from with glucosamine
oxidative stress

60 tablets #0139 60 tablets #0261

38

:HOOQHVV(YDOXDWLRQ START OF 8 PAGE PULL OUT

In order to make positive changes towards getting a varied and balanced diet you need to have a basic understanding of the
principles of nutrition, identify your areas of concern and adapt this knowledge, along with appropriate changes, to your daily
routine. Your Herbalife Independent Member can guide you through this.

Name: Email:
metres Date: / /
Female Age:
Male Weight: kg Height: Phone:

1. Questionnaire No

1. Do you eat more meals with poultry, lean meat, fish and plant proteins (beans and pulses including soy) rather than
steaks, roasts and other red meats?..................................................................................................................................................Yes

2. Do you eat a variety of colourful fruits and vegetables and do you eat at least 5 servings a day of these?..................................Yes No

3. Do you consume primarily whole grains (100% whole wheat bread and pasta, brown rice) rather than regular pasta, No
white rice and white bread?...............................................................................................................................................................Yes

4. Do you eat oily fish (such as salmon, mackerel, sardines, trout) at least 3 times a week?............................................................Yes No

5. Is your digestive system free of indigestion or irregularity? ............................................................................................................Yes No
6. Do you maintain a stable and appropriate weight? ..........................................................................................................................Yes No
7. Do you usually have time to prepare balanced meals, rather than take-out or eating on the run?................................................Yes No

8. Do you stay away from fizzy drinks and typical snack foods throughout the day and after dinner?.............................................Yes No
9. Are you free of water retention and bloating?...................................................................................................................................Yes No
10. Do you drink at least eight glasses of water a day? .........................................................................................................................Yes No

11. Is your body free from aching and tired muscles and joints? ..........................................................................................................Yes No

2. Body Mass Index

BMI is a broad guide to determine whether your weight falls into a
healthy range. It is considered a more useful measurement than
weight alone, as it considers both weight and height.
Use your measurements to determine your BMI.

Height (m) x Height (m) = A Deficiencies

Weight (kg) / (A) = Your BMI

Note: This calculation is a guideline only as it does not take into consideration
fat to muscle ratio, which affects the interpretation of BMI results. Therefore,
it may not be appropriate for athletes or those of muscular build.

3. Daily Protein Underweight Healthy Overweight Very Obese
Weight Overweight
Protein is essential in the diet and contributes to the growth and
maintenance of muscle mass and to the maintenance of normal
bones. When protein is increased in the diet, along with an increase
in exercise, your metabolic rate increases which has a positive effect
on weight control.

Use the table below to determine your Protein Factor – your daily BMI
recommended protein intake in grams.

19 20 21 22 23 24 25 26 27 28 29 30

4’10’’ to 5’0’’ 54 56 56 59 61 61 62 63 66 66 67 69 147 to 153

Your Height 5’1’’ to 5’4’’ 66 70 72 73 74 76 77 78 81 82 84 84 154 to 163 Your Height (cm)
women 5’5’’ to 5’8’’ 80 82 85 85 88 89 92 94 97 97 98 102 164 to 173 women
5’9’’ to 6’0’’ 93 95 97 100 102 104 106 108 110 113 115 117 174 to 183

Your Height 5’1’’ to 5’4’’ 82 84 86 87 89 92 92 93 95 97 98 99 154 to 163 Your Height (cm)
men 5’5’’ to 5’8’’ 97 98 99 102 104 106 107 110 110 114 115 118 164 to 173 men
107 113 115 118 119 122 125 127 129 131 132 135
5’9’’ to 6’0’’ 174 to 183

6’1’’ to 6’4’’ 126 130 132 133 137 140 141 143 147 149 151 154 184 to 193

Your Protein Factor

Your Results

Congratulations! By calculating your personal nutrition indicators and writing down your current measurements, you’ve taken the
first step towards achieving success. Now, work with your Herbalife Independent Member to help you reach your goals.

BMI Protein Factor (g) Kilojoule intake for weight management

Body Fat (%) Body Water (%) To find out more, contact me today:
Basal Metabolic Age
Metabolic Muscle Mass
Rate
Visceral Fat

0\3URıOH

See where your current measurements fall on the charts below. If your readings fall outside of the healthy range, your Herbalife Member can help you
create a personalised plan to reach the healthy range and stay there!

Name: Date: / / Weight: Target Weight:

Body Fat (%) - Body fat percentage is the amount of body fat as a proportion of your body weight.* 30 40

Men 18-39 Yrs
Men 40-99 Yrs
Women 18-39 Yrs
Women 40-99 Yrs

0 10 20

Body Water (%) - This is amount of fluid in a person’s body expressed as a percentage of their total weight. Note that athletes may have
slightly higher body water
Men percentage levels.
Women

30 40 50 60 65

Visceral Fat - Visceral fat is the fat that is in the internal abdominal cavity, surrounding the vital organs in the abdominal area.

1 12 59

Basal Metabolic Rate Current BMR: BMR after 12 weeks:

The minimum level of energy or kilojoules your body needs when at rest to support
breathing, circulation and organ function. Increasing exercise can help increase BMR
and help burn more kilojoules.

Metabolic Age Actual Age: Metabolic Age:

If your Metabolic Age is higher than your actual age, it is an indication that you need to
improve your metabolic rate. Increased exercise will build healthy muscle tissue, which
will improve your metabolic age.

Muscle Mass Current muscle mass: Muscle mass after 12 weeks:

Indicates the weight of muscle in your body. Track your progress and the effect of your
exercise and diet on your muscle mass reading.

Healthy Range Indicator Under Healthy Range Over

What's your goal? MAINTAIN YOUR WEIGHT GAIN MUSCLE

LOSE WEIGHT Replace one meal per day with a delicious If your BMI is already in the normal range, turn
Formula 1 shake and eat two nutritious meals. to the next page for a meal plan to help you
Replace two meals per day with a delicious gain lean muscle and lose body fat.
Formula 1 shake and eat one nutritious meal.

Measurement ranges relate to Tanita Body Composition Analysers - if you are using a different analyser ensure you check their scale.
*Athletes may have lower percentage body fat than in the normal range.

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Tracking your progress each week is a great way to keep you focussed on what you are working towards. It's also a useful tool to
reflect on the things you've achieved and think about how you can make the next week even better!

MY MEASUREMENTS THIS WEEK: // My goals:

Weight Goals for this week:
Body fat %

Visceral fat

Body water % How I felt this week
Muscle Mass

Metabolic Age
(once a month)

Weekly good habits

Example: Snacked on healthy foods and drank 2 litres of water each day.

Workout:
Nutrition:
Wellbeing:

Set-backs this week

Example: Felt too tired on Wednesday to get up for morning yoga.

Workout:
Nutrition:
Wellbeing:

Improvements for next week

Example: I will fit in an extra 30 min workout.

Workout:
Nutrition:
Wellbeing:

Wellness Evaluation Questions & Answers

1. Do you eat more meals with poultry, lean meat, fish and plant proteins (beans and pulses including soy) rather than steaks,
roasts and other red meats?
White meat of chicken or turkey and ocean-caught fish provide less fat and saturated fat than most cuts of red meat or pork. It is important to eat more
of these “better-for-you” meats rather than high-fat meats such as hot dogs, steaks and roasts and to balance your proteins by eating some plant
proteins such as soy every day.

2. Do you eat a variety of colourful fruits and vegetables and do you eat at least 5 servings a day of these?
It is important to eat at least five servings per day of fruits and vegetables to get the fibre, vitamins and minerals these foods contain. Eat a wide range of
different coloured fruits and vegetables to get a variety of the thousands of substances only found in plants that help keep you healthy.

3. Do you consume primarily whole grains (100% whole wheat bread and pasta, brown rice) rather than regular pasta, white
rice and white bread?
Processed and refined grains provide mainly starch as empty kilojoules. It is important to get whole grain baked goods so that you get all the goodness
from whole grains including the vitamins, fibre, and protein found in these important foods.

4. Do you eat oily fish (such as salmon, mackerel, sardines, trout) at least 3 times a week?
Oily fish provide the healthy ‘good oils’ that may help to maintain a healthy heart when eaten as part of a healthy diet. They are also generally lower in fat
than other meats and can help you maintain a healthy body weight.

5. Is your digestive system free of indigestion or irregularity?
Indigestion or irregularity can be reduced by eating 25 grams of fibre per day from fruits, vegetables and whole grains, drinking 6 to 8 glasses of water
per day and reducing stress through exercise or meditation.

6. Do you maintain a stable and appropriate weight?
Maintaining a healthy and appropriate weight can be achieved with regular exercise and following a diet that is based on low-fat proteins, fruits,
vegetables and controlled portions of whole grain foods. Many people go through cycles of weight gain followed by quick weight loss, which can lead to
loss of lean tissue and reduced metabolic rate.

7. Do you usually have time to prepare balanced meals, rather than take-out or eating on the run?
With our busy lives, it is tempting to pick up prepared foods or fast foods, and we often eat while we are doing other activities. There are many
convenience items, such as prewashed salad greens, frozen vegetables, pre-cut fruits and quick-cooking poultry portions that make healthy meals quick
to put together.

8. Do you stay away from fizzy drinks and typical snack foods throughout the day and after dinner?
Snacking on healthy fruits and vegetables is one thing, but high-fat, high sugar treats are foods people may turn to out of stress, boredom or habit. Try
replacing these foods with healthier snacks, or enjoy a hot cup of tea to help you relieve stress.

9. Are you free of water retention and bloating?
Excess weight can sometimes simply be retained water. Bloating and swollen ring fingers are clues that this may be happening, and it is important to
maintain normal water balance.

10. Do you drink at least eight glasses of water a day?
If you wait until you are thirsty before you drink water, you may already be dehydrated. Your body requires water for many functions, and being well
hydrated helps keep your skin and other tissues healthy.

11. Is your body free from aching and tired muscles and joints?
Fluctuations in our body's natural physical cycles and strenuous physical exercise can lead to times when the body's more prone to cramps, aches and
tension. Certain nutrients can help restore the body's natural balance, when included on a regular basis.

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Your guide to
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9LWDPLQV Vitamins and Minerals

Vitamin A Vitamin B6

Found in cheese, liver, sweet potato, carrots Found in meat, fish, potatoes, bananas

Contributes to: Normal iron metabolism, the maintenance Contributes to: Normal energy yielding metabolism,
of normal skin and normal vision, the normal function of the normal functioning of the nervous system, normal
immune system. function of the immune system, the regulation of
hormonal activity, the reduction of tiredness and fatigue.
How much do I need each day? How much do I need each day?
Nutrient Reference Value: Vitamin A 900mcg – equivalent Nutrient Reference Value: Vitamin B6 1.7mg – equivalent
to 4 tablespoons of cooked carrots. to 2 and a ½ cans of tuna fish.

Vitamin B1 (Thiamine) Vitamin B12

Found in wholegrain cereals, pork, nuts, pulses Found in meat, dairy products, eggs and fish

Contributes to: Normal energy-yielding metabolism, normal Contributes to: Normal energy yielding metabolism, normal
functioning of the nervous system and the heart. functioning of the nervous system, normal red blood cell
formation, the reduction of tiredness and fatigue.
How much do I need each day? How much do I need each day?
Nutrient Reference Value: Vitamin B1 (Thiamine) 1.2mg – Nutrient Reference Value: Vitamin B12 2.4mcg – equivalent to
equivalent to 460g peas. 2 and ½ slices of cheddar cheese.

Vitamin B2 (Riboflavin) Folate / Folic Acid

Found in dairy products, meat, Found in fortified breakfast cereal, green leafy veg, pulses
green leafy vegetables
Contributes to: Maternal tissue growth during pregnancy,
Contributes to: Normal energy-yielding metabolism, normal blood formation, normal homocysteine metabolism,
normal functioning of the nervous system, the maintenance the reduction of tiredness and fatigue, the normal function
of normal red blood cells, the maintenance of normal skin, of the immune system.
the maintenance of normal vision, the normal metabolism How much do I need each day?
of iron, the protection of cells from oxidative stress, Nutrient Reference Value: 400mcg - equivalent to 12 heaped
the reduction of tiredness and fatigue. tablespoons of cooked spinach.

How much do I need each day?
Nutrient Reference Value: Vitamin B2 (Riboflavin) 1.3mg
– equivalent to 2 and ½ small glasses of milk.

Vitamin B3 (Niacin) Biotin

Found in meat, fish, wholegrain cereals Found in eggs, nuts, pulses, liver and wholegrain cereals

Contributes to: Normal energy-yielding metabolism, normal Contributes to: Normal energy yielding metabolism, normal
functioning of the nervous system, the maintenance of normal functioning of the nervous system, normal macronutrient
skin, the reduction of tiredness and fatigue. metabolism, the maintenance of normal skin and hair.
How much do I need each day?
Nutrient Reference Value: 16mg - equivalent to 5 slices How much do I need each day?
of roast lamb (133g) Nutrient Reference Value: 30mcg - equivalent to 1 and ½
handfuls of plain peanuts.
Vitamin B5 (Pantothenic Acid)
Choline
Found in milk, eggs, green vegetables
Found in eggs
Contributes to: Normal energy yielding metabolism, the
reduction of tiredness and fatigue, normal mental performance. Contributes to: The maintenance of normal liver function.
How much do I need each day?
Nutrient Reference Value: Vitamin B5 (Pantothenic Acid) 5mg – How much do I need each day?
equivalent to 2 and a ½ avocados. Nutrient Reference Value: 550mg - equivalent to 3 and ½
whole eggs.

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Vitamins and Minerals

9LWDPLQV Magnesium

Vitamin C Found in seeds, nuts legumes and
dark green leafy veg
Found in citrus fruits, potatoes, strawberries
Contributes to: Normal functioning of the nervous systems,
Contributes to: The normal function of the immune system, normal muscle function, normal protein synthesis, the
normal energy yielding metabolism, normal functioning of the maintenance of normal bones and teeth.
nervous system, the protection of cells from oxidative stress,
the reduction of tiredness and fatigue. Increases iron absorption. How much do I need each day?
How much do I need each day? Nutrient Reference Value: 420mg - equivalent to
Nutrient Reference Value: Vitamin C 100mg – equivalent to 10 tablespoons of raw pumpkin seeds.
2 medium oranges.

Vitamin D Phosphorus

Found in oily fish, dairy products, Found in meat, poultry, fish, eggs,
eggs and by action of sunlight on the skin nuts and legumes

Contributes to: Normal blood calcium levels, the maintenance Contributes to: Normal function of cell membranes,
of normal bones, the maintenance of normal muscle function, the maintenance of normal bones and teeth.
the normal function of the immune system, the normal How much do I need each day?
absorption/utilisation of calcium and phosphorus. Nutrient Reference Value: 1250mg - equivalent to
How much do I need each day? 3 salmon fillets.
Nutrient Reference Value: Vitamin D 15mcg – equivalent to
2 fillets of grilled mackerel. Potassium

Vitamin E Found in fruits, vegetables & potatoes,
cocoa, coffee
Found in sunflower oil
Contributes to: Normal functioning of the nervous system,
Contributes to: The protection of cells from oxidative stress. normal muscle function, the maintenance of normal
How much do I need each day? blood pressure.
Nutrient Reference Value: Vitamin E 15mg te – equivalent to How much do I need each day?
3 tablespoons of sunflower oil. Nutrient Reference Value: 2000mg - equivalent to
6 medium bananas.
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Iron
Calcium
Found in meat, fish, pulses, fortified cereals
Found in dairy products,
green leafy vegetables, pulses Contributes to: Normal cognitive function, normal
energy-yielding metabolism, normal formation of red blood
Contributes to: Normal energy yielding metabolism, normal cells & haemoglobin, normal oxygen transport in the body,
muscle function, the maintenance of normal bones and teeth. the reduction of tiredness and fatigue, the normal function
How much do I need each day? of the immune system.
Nutrient Reference Value: 1300mg - equivalent to How much do I need each day?
5 pots of yoghurt (600g). Nutrient Reference Value: 18mg - equivalent to 4 grilled
sirloin steaks.

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