30-DAY FEELING FIT GUIDE - Healthwise Chiropractic … · 30-Day Feeling Fit Calendar ... The information provided in this Arbonne Essentials 30-Day Feeling Fit Guide is presented

JUST WHAT EVERY BODY NEEDS

30-DAY FEELING FIT GUIDE

LETTER FROM DR. PETER

My name is Dr. Peter Matravers, and I’m the Senior Vice President of Product Development here at Arbonne. Many people today are not sure if they are getting the nutrition they need because of busy, on-the-go lifestyles and fast and processed foods. We created the 30-Day Feeling Fit Kit to take the guesswork out of getting fit and help give you the right combination of vitamins and minerals to set you on the road to success.

Arbonne Essentials™ can help you accomplish your goals and get you on the path to healthier living, which is why I’m so excited that you took the first step with our 30-Day Feeling Fit Kit. Now, everybody has their own view of what being fit means — having more energy, losing weight or incorporating healthier eating habits — so whatever your reason, this is a great starting point to work toward your fitness goals.

Use this guide to help you during your journey to a healthier, more fit, YOU!

In good health,

Peter Matravers, Pharm DSr. VP, Product Development

30 DAYS TO FEELING FIT

The 30-Day Feeling Fit Kit includes everything you need to get started on the

path to feeling fit. This 30-Day Feeling Fit Guide provides the framework to get

started, stay on track and help answer any questions you have along the way.

TOPICS PAGE

3 Steps to Get Started ........................................................ 4

Your Profile ......................................................................... 5

Daily Meal Plan ................................................................... 6

Healthy Food and Snack Options ....................................... 7

Product Details ................................................................... 8

Protein Shake Recipes .......................................................11

FAQ ...................................................................................12

30-Day Feeling Fit Calendar...............................................14

YOUR 30-DAY FEELING FIT KIT ALSO INCLUDES:

• 2 Arbonne Essentials Protein Shake Mixes — Vanilla or Chocolate

• 2 Arbonne Essentials Energy Fizz Tabs — Citrus or Pomegranate

• 2 Arbonne Essentials Fit Chews, Chocolate

• 2 Arbonne Essentials Herbal Detox Teas

• 1 Arbonne Essentials Daily Fiber Boost

The information provided in this Arbonne Essentials 30-Day Feeling Fit Guide is presented for educational purposes only and should not be relied upon in lieu of advice from your physician or other qualified health provider. Results from the use of Arbonne products vary depending upon individual effort, body composition, eating patterns and exercise. If you have a medical condition or are pregnant or nursing, Arbonne recommends that you consult your healthcare professional before starting an Arbonne product regimen.

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3 STEPS TO GET STARTED

❏ 1. Clean outClean out your refrigerator, pantry, kitchen and office of all unhealthy foods (i.e. potato chips, high sodium soups, processed foods, candies/sweets, sodas/colas, high fat/sodium frozen meals, etc.).

Fast food and processed foods are lacking important vitamins, minerals, phytonutrients, and worst of all — are full of unhealthy amounts of sodium, fats and other unessential ingredients. Healthy, nutrient-rich foods are essential to maintaining optimal body function.

❏ 2. Stock upStock up on healthy foods and snacks from your local grocery store, grower’s market and/or health food store.

A healthy selection of foods at home will encourage healthier eating and better health; you will feel a difference. (Refer to page 7 for healthy food options.)

❏ 3. Fill inFill in your contact and profile information on page 5.

8 HELPFUL T IPS1. Stay hydrated! Water is vital to healthy living. Drinking

plenty of water is essential for processing nutrients and maintaining a proper fluid balance. Ideally, you should have six 8-oz. glasses of water per day.

2. Slow down! When feeling very hungry, most people have a tendency to eat too much, too quickly. Be sure to understand portions of veggies, proteins (size of your fist) and grains. Take your time when eating so you can properly digest your food.

3. Avoid bad sugars! Stay away from refined sugars that are found in sodas, sweetened teas, coffee creamers and other sweet foods and drinks. Refined sugars, when over-consumed, can be converted to fat and stored in the body.

4. Give in to little cravings! If you’re feeling hungry in-between meals, reach for a Fit Chew or a healthy snack. (Refer to page 7 for healthy food options.)

5. Stay on track! The best way to be successful and reach your overall goal is to keep track of what you’re eating and doing each day.

6. Exercise! Whether you are trying to lose weight or get more energy, it is important to exercise at least 30 minutes each day.

7. Get some rest! Being healthy is not only about what you are eating, but how you are treating your body. It’s always good to get at least 7–8 hours of sleep each night.

8. Stay strong! No matter what your goal is, don’t get caught up on your day-to-day progress, but look at your weekly progression. The first two weeks are going to be the hardest, but stick with it and stay strong. Keep track of what you are doing and how you feel.

STARTING INFO (COMPLETE THIS ON DAY 1)

What does fit mean to you?

How do you feel today?

How do you want to feel in 30 days?

What is/are your goal(s)?

FOR WEIGHT LOSS

Current weight

Key measurements (optional)

Weight loss goal

ENDING INFO (COMPLETE THIS ON DAY 30)

Do you feel more fit?

How do you feel overall?

Did you accomplish your goal(s)?

FOR WEIGHT LOSS

Current weight

Key measurements (optional)

Weight lost

YOUR PROFILE

CONTACT INFORMATIONName

Arbonne ID

E-mail

Phone

Establish a goal and write it down. If your goal is to lose weight,

then fill in your starting weight and what achieving that goal will do for you.

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DAILY MEAL PLAN

WAKE-UP

1 Energy Fizz Tab — optional

BREAKFAST

1 Protein Shake (refer to page 11 for sample recipes)

1 Daily Fiber Boost (add to one protein shake per day)

MORNING SNACK

1 Fit Chew

1 Herbal Detox Tea

+

1 Healthy Snack (if needed, refer to page 7 for examples)

LUNCH

1 Protein Shake (refer to page 11 for sample recipes)

AFTERNOON SNACK

1 Fit Chew

1 Energy Fizz Tab

+

1 Healthy Snack (if needed, refer to page 7 for examples)

DINNER

1 Healthy Meal

AFTER DINNER

1 Herbal Detox Tea — optional

Reminder: Be sure to replace either lunch or dinner with a healthy meal instead of just a protein shake. Drink plenty of water (six 8-oz. glasses each day).

HEALTHY FOOD AND SNACK OPTIONS

GOOD PROTEIN SOURCES• Skinless chicken breast (grilled, not fried)

• Turkey breast or ground turkey

• Cold water fish — salmon (wild Alaskan caught), cod (Alaska long line), halibut (U.S. or Canadian Pacific, wild caught), tuna (Albacore, U.S. or Canadian Pacific Troll)

• Eggs — boiled or cooked (without butter/margarine or salt)

• Lean meat — sirloin steak, pork tenderloin (ask your butcher for the better, leaner cut of meat)

• Spirulina*

• Legumes: garbanzo beans, kidney beans*

• Arbonne Essentials Protein Shakes and Shake Mix*

*Vegan source

HEALTHY SNACK OPTIONS• Celery sticks with peanut/almond butter and raisins

• Baby carrots with low fat dressing

• Almonds

• Trail mix (without chocolate or candy)

• Yogurt with fruit, berries or light granola

• Unsalted whole grain crackers

• Hummus with raw vegetables

• Low sugar sorbet

• Steel cut oatmeal

• Raw fruits (apple, pear, blueberries, mango, pineapple, etc.)

• Boiled egg (cage and hormone free) with no salt

• Vegetables (carrots, celery, broccoli, cauliflower, zucchini, spinach, beets, etc.)

• Edamame (unsalted)

• Low sodium vegetable chips

• Arbonne Essentials Fit Chews

HEALTHY BEVERAGES• Unsweetened ice teas

• Herbal tea blends

• Green, black or white tea

• Water (six 8-oz. glasses per day)

• Almond milk

• Fresh squeezed or low sugar fruit juices

• Low sodium vegetable juices

• Sparkling water

SELECTING BREADS, GRAINS AND RICE• Whole grain, whole wheat breads

(increases fiber and vitamin intake)

• Wheat or corn tortillas

• Whole wheat pasta

• Quinoa or couscous

• Brown rice or wild rice

• Whole grain cereals

Avoid white bread (refined flour)

WHEN COOKING• Use healthy cooking sprays

• Use olive, canola or grapeseed oil

• Use fresh herbs to add flavor to the meals instead of salt

Avoid margarine Avoid rich, creamy sauces or salad dressings

DID YOU KNOW?Fiber is essential to humans’ diet. Proper intake of fiber supports gastrointestinal (GI) health, cardiovascular health and other important functions. Whole grain breads, vegetables and brown rice are a much better source of fiber than white breads, rice and pasta. Remember that the Arbonne Essentials Daily Fiber Boost provides 12 grams of fiber per serving, nearly half of the recommended amount.

76

HERBAL DETOX TEA• A delicious, mild, decaffeinated

herbal tea with 9 botanicals that support the liver and kidneys for overall health◊

• Great way to start your morning without the caffeine or end your day without staying up all night

Key Ingredients: milk thistle, couch grass, sarsaparilla, peppermint, dandelion

7-DAY BODY CLEANSE(OPTIONAL – NOT INCLUDED IN KIT)

• Helps cleanse and detoxify the system and support the gastrointestinal (GI) tract. Assists with the gentle elimination of toxins◊

• Great way to prepare the body for a new weight management regimen◊

Key Ingredients: senna, astragalus, rhubarb, psyllium, milk thistle, aloe vera, nettle leaf, cascara sagrada, buckthorn, slippery elm, meadowsweet

#2082; $49

PROTEIN SHAKER CUP (NOT INCLUDED IN KIT)

• Perfect cup to have when mixing your shakes

• Wire whisk ball helps break up the Protein Shake Mix and Daily Fiber Boost

• Dishwasher safe; BPA free; recyclable

#2083; $7

PRODUCT DETAILS — ON THE ROAD TO FEELING FIT

PROTEIN SHAKES• Deliver 20 grams of

vegan protein, plus 20 essential vitamins and minerals per serving

• Made with a Vegan Protein Blend including pea protein, which is one of the most absorbable forms of protein available today

Key Ingredients: ginseng, Coenzyme Q10, alfalfa, ginseng and flax seed

DAILY FIBER BOOST• Delivers 12 grams of fiber; nearly half

of the recommended daily amount

• A flavorless blend that can be added to all hot or cold foods and beverages

• Perfect boost to the Chocolate or Vanilla Protein Shakes

Key Ingredients: pea fiber, apple fiber, orange fiber, beet fiber, inulin

FIT CHEWS• An ideal snack for those on the go, this

bite-sized treat helps control cravings while keeping energy levels sustained◊

• Contains a proprietary blend of ingredients to help support the body when undergoing a new diet or exercise regimen◊

Key Ingredients: rhodiola, codonopsis, astragalus

ENERGY FIZZ TABS• High-energy fizz tabs that help boost

and sustain energy◊

• Contains natural ingredients to help control hunger and appetite

• Perfect pick-me-up when feeling sluggish throughout the day or during a workout◊

Key Ingredients: green tea, ginseng, guarana, taurine and rhodiola

◊�These�statements�have�not�been�evaluated�by�the�Food�and�Drug�Administration.�This�product�is�not�intended�to�diagnose,�treat,�cure�or�prevent�any�disease.

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PROTEIN SHAKE RECIPES

PEANUT BUTTER SHAKE• 2 scoops Chocolate or Vanilla Protein Shake Mix

• 7 oz. water (or almond milk)

• 4–6 ice cubes

• 1 Tbsp. natural peanut butter (or almond butter)

• 1 scoop non-fat frozen yogurt

Blend until smooth

VERY BERRY SHAKE• 2 scoops Chocolate or Vanilla Protein Shake Mix


• 4–6 ice cubes

• 1 cup mixed frozen berries (or substitute with 1 cup of your favorite berry)

• 1 scoop non-fat frozen yogurt or low-sugar sorbet

Blend until smooth

BANANA & BERRY FRUIT SHAKE• 2 scoops Chocolate or Vanilla Protein Shake Mix


• 4–6 ice cubes

• 1 cup frozen berries

• ½ peeled banana

• 1 scoop non-fat frozen yogurt or low-sugar sorbet

Blend until smooth

ORANGE CREAMSICLE SHAKE• 2 scoops Vanilla Protein Shake Mix


• 4–6 ice cubes

• 1 scoop low-sugar orange sorbet

Blend until smooth

NOTE:

For a nutritional boost to any shake, add a scoop of Arbonne Essentials Daily Fiber Boost.

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FREQUENTLY ASKED QUESTIONS (FAQ)

Q:Q How many protein shakes should I be drinking each day?

:A When on the 30-Day Feeling Fit program, you should have 2 Arbonne Essentials Protein Shakes each day. Add 1 scoop of the Daily Fiber Boost to one of your protein shakes or to any foods in your healthy meal.

Q:Q What other foods can I eat outside of the Arbonne Essentials products?

:A We outline the Daily Meal Plan on page 6 of this guide, but we encourage eating other healthy food options (examples on page 7) in-between meals. Make sure to eat one healthy meal daily.

Q:Q I see that the 7-Day Body Cleanse is optional. Why?

:A Before starting a new nutrition or workout regimen, some people like to cleanse their bodies of the toxins they have accumulated over time. This is a great way to prepare the body for a new weight management regimen. You can use the 7-Day Body Cleanse once every 30 days.

Q:Q Do I need to supplement my diet with vitamins and minerals?

:A In order to get the daily vitamins and minerals our bodies require, we recommend taking a multivitamin/multimineral. Arbonne makes it easy with the Daily Power Packs for Men (#2052) or Women (#2053). These are daily nutritional packs containing 5 supplements with multivitamins, multiminerals, probiotics and enzymes, along with bone health and antioxidant formulas targeted to address both men’s and women’s individual needs.

Q:Q What else does Arbonne offer outside of the 30-Day Feeling Fit Kit?

:A Arbonne Essentials has many products that cover your daily and fitness needs, from digestion support and calcium supplementation to joint support and daily vitamins and minerals. Ask your Arbonne Independent Consultant for more information on Arbonne Essentials, and find nutrition solutions that are just right for you.

Q:Q Can I continue the 30-Day Feeling Fit program beyond 30 days?

:A Yes! The Arbonne Essentials 30-Day Feeling Fit Kit is a great way to get started on the path to feeling fit. Once you’ve completed the program, you can keep going for another 30 days until you reach your ultimate goals, or use the 30-Day Feeling Fit Kit as a jump-start to get you on track to better health whenever you need it.

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30-DAY FEELING FIT CALENDARCheck the box at the end of each day if you followed the Daily Meal Plan on page 6. Be sure to add comments on how you feel after each day or anything else you want to remember as you progress through the 30 days.

DAY 1 ❏ Stayed on track

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Arbonne Special Delivery The products you need, when you need them

Get started with shipments of your favorite nutrition products delivered right to your door. A perfect way to keep receiving your 30-Day Feeling Fit Kit on a monthly basis, for longer-term fit goals! Arbonne Special Delivery offers everything you need:

• Exclusive product offers and savings throughout the year

• Easy to set up your order(s) with only a few clicks of the mouse

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BEGIN YOUR ARBONNE SPECIAL DELIVERY ORDERS TODAY AND START EARNING REWARDS:

Ask your Independent Consultant how to get started or simply go to arbonne.com/specialdelivery.

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30-DAY FEELING FIT GUIDE - Healthwise Chiropractic … · 30-Day Feeling Fit Calendar ... The information provided in this Arbonne Essentials 30-Day Feeling Fit Guide is presented