Healthy Living Essential Nutrition for You!

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Table of Contents DISCLAIMER ………………………………………………….………….……..3

WELCOME TO THE HEALTHY LIVING PROGRAM ....…..……………….4

TESTIMONIALS …………………………..…………………………………….6

RECOMMENDED PRODUCTS ..........................................................7

FIVE KEY AREAS OF HEALTHY LIVING ............................................8

HEALTHY LIVING FOOD CHOICES ………….…………………………….14

THE HEALTHY LIVING 30-DAY PLAN ………………………….………….15

A SAMPLE DAY……………………………..………………………………….15

TIPS ON PREPARING A MEAL …………………………….…….…………16

PORTION GUIDE …………………….……………………….…….…………16

BASICS OF A PROTEIN SHAKE .…..…………………..…………………..17

PROTEIN SHAKE RECIPES ………….…….………………………………..18

HELPFUL NOTES ...………………………….………………………………..19

WHOLE FOOD SHOPPING OVERVIEW……………………………………20

MEAL PLANNING GUIDE …………………………………………………….21

WORKOUT SUGGESTIONS...………….……………………………………22

POST PROGRAM ………………………….……………………….….………23

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DISCLAIMER

The$ information$ contained$ in$ this$ Packet$ (the$ “Packet”)$ is$ presented$ solely$ for$ informational$purposes$so$that$you$may$learn$more$about$the$subject.$$Nothing$contained$in$the$Packet$is$intended$to$constitute,$nor$should$it$be$considered,$medical$advice$ or$ to$ serve$ as$ a$ substitute$ for$ the$ advice$ of$ a$ physician$ or$ other$ qualified$ health$ care$provider.$ $ Always$ consult$ your$ doctor$ or$ physician$ before$ you$ begin$ any$ diet$ or$ weight$ loss$program.$$The$ information$ provided$ in$ this$ Packet$ should$ not$ be$ considered$ complete,$ nor$ should$ it$ be$relied$on$to$suggest$a$course$of$treatment$for$a$particular$individual,$nor$is$it$intended$to$refer$you$to$a$particular$medical$professional$or$health$care$provider.$$It$should$not$be$used$in$place$of$a$visit$to,$consultation$with$or$the$advice$of$a$physician$or$other$qualified$health$care$provider.$$The$material$in$the$Packet$is$made$available$with$the$understanding$that$we$are$not$engaged$in$providing$professional$advice.$$Information$in$the$Packet$is$not$exhaustive$and$does$not$cover$all$diseases,$ ailments$or$physical$ conditions$ and/or$ their$ treatment.$ $ Should$you$have$any$health$care$ related$ questions,$ call$ or$ see$ your$ physician$ or$ other$ qualified$ health$ care$ provider$promptly.$ $ You$ should$ never$ disregard$ medical$ advice$ or$ delay$ in$ seeking$ it$ because$ of$something$you$have$read$in$the$Packet.$$Results$from$this$diet$assistance$program$may$vary.$$No$promises$and/or$are$being$made$that$the$information$in$the$Packet$will$be$error$free,$or$that$it$will$provide$specific$results.$$$$The$Packet$is$provided$“ASJIS”$without$any$warranty,$and$the$use$of$the$Packet$is$solely$at$your$own$ risk.$ $ Before$ relying$ on$ material$ in$ the$ Packet,$ users$ should$ independently$ verify$ the$accuracy,$the$completeness,$and$the$relevance$for$their$purposes,$obtaining$professional$advice$when$ appropriate$ or$ applicable$ as$ the$ material$ in$ the$ Packet$ may$ include$ opinions,$recommendations,$or$content$from$third$parties,$which$may$not$reflect$your$views.$$By$accepting$and$using$the$Packet$and$any$information$contained$in$the$Packet$or$related$to$the$Packet,$you$understand$and$acknowledge$that$your$sole$and$exclusive$remedy$with$respect$to$any$defect$in$or$dissatisfaction$with$the$Packet$or$the$information$contained$in$the$Packet$is$to$cease$ using$ the$ Packet.$ $ You$ further$ understand$ and$ acknowledge$ that$ everyone$ who$ has$contributed$ to$ and/or$ prepared$ this$ Packet,$ or$ that$ has$ distributed$ or$ otherwise$ shared$ this$Packet,$disclaims$any$liability$to$you,$and$all$such$persons$are$NOT$LIABLE$for$losses$or$damages$which$may$result$through$the$use$of$the$information,$products,$and/or$services$presented$in$this$Packet$or$any$other$materials$or$information$relating$to$the$Packet.$$The$statements$ in$this$Packet$have$not$been$evaluated$by$the$FDA.$Arbonne$products$are$not$intended$ to$ treat$ or$ cure$ any$ disease$ or$ condition.$ This$ material$ has$ been$ produced$ by$independent$ consultants,$ for$ independent$ consultants.$ $ It$ has$ not$ been$ produced$ by$ nor$ is$endorsed$by$Arbonne$International.

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WELCOME TO THE HEALTHY LIVING PROGRAM!

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Over$a$thousand$people$have$been$through$our$program$and$our$continually$growing$list$of$testimonials$shows$you$the$amazing$benefits$our$clients$have$achieved$by$following$our$profoundly$easy$and$extensive$program.$$Reported$benefits$include$significant$weight$loss$(6$–$28$pounds$in$one$month),$loss$of$inches$around$the$waist,$body$composition$changes,$increased$energy$and$mental$clarity,$minimized$aches$and$pains,$decrease$in$allergies,$abandonment$of$food$cravings$and$addictions$and$bad$eating$habits,$better$and$more$restful$sleep,$mood$lifts,$and$increased$selfJconfidence.$$

Wellness and Weight Loss

When$you$are$at$a$natural,$optimal$body$weight,$you$know$it.$You$have$lots$of$energy,$your$appetite$is$regular$without$cravings$or$binges,$your$clothes$fit,$and$you$feel$great.$Our$focus$is$to$establish$wellness$and$the$weight$loss$follows.$Most$diets$tell$you$that$willpower,$lower$carbs,$or$restricted$calories$are$the$keys$to$successful$weight$loss$but$this$is$not$how$your$body$truly$works.$If$your$body$is$starved$of$nutrients,$you$actually$hold$onto$weight.$Permanent$weight$loss$can$only$be$achieved$if$your$true$target$is$wellness.$Fortunately,$with$a$little$attention$and$some$added$support,$you$can$get$your$biochemistry$and$metabolism$back$into$good$working$order$and$your$weight$back$into$a$healthy$range,$not$just$for$a$little$while,$but$for$the$rest$of$your$life.$

Once$you$begin$to$detoxify$and$transition$off$addictive$foods,$stored$toxins$and$substances$in$your$body$are$released$for$removal$so$you$may$feel$worse$for$a$short$period.$This$sensation$passes$and$you$will$soon$feel$much$better$and$be$rewarded$with$clearer$skin,$more$energy$and$vitality,$better$sleep,$fewer$aches$and$pains,$better$bowel$health,$improved$mental$clarity,$and$loss$of$excess$inflammation$and$toxic$weight.$

Program Fundamentals

What$is$exceptional$about$this$program$is$that$it$is$not$just$for$those$who$want$to$lose$weight.$For$those$wanting$to$stay$the$same$weight$or$even$gain$weight,$we$modify$the$program$slightly$to$fit$their$needs.$As$we$mentioned,$our$focus$is$on$overall'wellness$and$everyone$will$benefit$from$a$healthy$detox$and$cleanse$program$and$from$increasing$nutrient$density.$It’s$a$great$eating$plan,$no$matter$what$your$age,$shape,$size$or$athletic$ability$is!$$In$addition$to$teaching$about$whole$nutrientJdense$foods,$eliminating$allergenic$and$inflammatory$foods$and$hormonally$balanced$eating,$we$also$incorporate$nutritional$supplements$which$simplify$and$amplify$your$results.$We$work$with$Arbonne$Essential$nutrition$products$J$a$veganJcertified$line$that$is$glutenJfree,$dairyJfree,$and$soyJfree$with$no$artificial$flavors$or$sweeteners,$with$the$biggest$plus$of$all$being$they$taste$great!$$We$recommend$these$products$because$they$are$pure,$safe$and$highly$effective$with$our$eating$plan.$The$products$provide$support$to$eating$an$allergenicJfree,$whole$foods$diet$that$works$to$bring$you$to$a$more$alkaline$state,$without$all$the$preparation$time.$We$use$protein$shakes,$fiber$

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supplements,$natural$vegan/soyJfree$protein$bars,$healthy$energy$and$metabolism$boosters,$vitamin$and$mineral$support,$dehydrated$greens,$detoxification$teas$and$gentle$body$cleansers.$

Your Success is our #1 Concern

You$will$be$coached$through$this$program$and$have$a$community$to$support$you$no$matter$where$you$live.$$We$offer$constant$communication,$education$and$coaching$through$newsletters,$phone$calls,$and$our$own$private$Facebook$page.$$You$will$have$continuous$access$to$others$who$are$going$through$the$program$currently$and$those$who$have$been$through$it.$$Ask$questions,$get$encouragement,$find$recipes…$it’s$all$available$to$you$to$ensure$your$success.$$$

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With'our'program'you'will'truly'learn'the'tools'for'Healthy(Living'for'the'rest'of'your'life!'''

Achieve Optimal Success! !Throughout$the$30JDay$program,$we$encourage$you$to$keep$in$contact$with$your$coach.$This$may$be$your$Independent$Arbonne$Consultant$or$someone$else$who$has$been$through$the$program.$$Share$your$goals,$challenges$and$successes$along$the$way.$Be$honest$with$yourself$and$with$your$coach$so$that$he/she$can$help$guide$you$through$your$30Jday$journey$to$better$health.$$Request$to$join$the$private$Healthy$Living$Facebook$group$and$sign$up$for$the$weekly$Constant$Contact$newsletters.$$We$want$to$assure$you$that$achieving$your$health$goals$is$our$#1$priority!$$$Record$and$keep$the$information$below$handy.$$My$Coach:$___________________________________________________________________$$Coach’s$email:$________________________________________________________________$$Coach’s$phone:$_______________________________________________________________$$

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TESTIMONIALS

Results after 8 days “I!am!absolutely!amazed!at!how!well!this!program!works!!After!just!8!days!on!the!program,!I!am!8!lbs.!lighter!and!I!feel!AMAZING.!I!seriously!have!not!felt!this!good!in!years!!!!I!feel!like!I!have!been!given!a!gift!and!want!to!share!it!with!everybody.!!I!jotted!down!some!of!the!changes!I!have!experienced!after!just!one!week!on!the!program:!!• My!energy!level!is!up!and!my!head!is!clearer!G!I!am!

not!walking!around!in!a!fog.!• My!stomach!is!significantly!flatter.!• Less!cravingsG!I!was!very!addicted!to!sugar.!• Less!hungerG!The!shakes!keep!me!satisfied.!• I!wake!up!and!don’t!have!to!have!coffeeG!I!now!

enjoy!a!warm!cup!of!Detox!tea,!!• And!it!totally!satisfies!me.!• My!skin!is!vibrant.!!People!are!saying!I!have!a!glow!”!$ $

JPatty,$Oklahoma$City,$OK$

Results after 30 days “One!thing!that!really!impressed!me!with!using!Arbonne!products!consistently!is!that!these!were!the!last!10!or!so!pounds.!I!have!been!working!on!for!a!long!time…!with!consistent!effort!and!focus,!I!did!it!!I!also!broke!my!expensive!Starbucks!habit!”!$$ START$ $ $ FINISH$$ Weight:$143$lbs.$ Weight:$132$lbs.$$ Belly$button:$31J1/2”$ Belly$button:$29”$$ 2$in.$below:$35”$$ 2$in.$below:$32J1/2”$$

J$Beth,$Fresno,$CA$

Results for a lifetime “I$am$convinced$my$36$year$old$daughter$to$do$this$along$with$me.$The$results$were$amazing.$I$lost$8$lbs$and$several$inches$in$my$waist$and$hips$and$the$pain$in$my$knees$disappeared.$My$daughter$lost$6$lbs$and$inches,$too.$$Now$it$has$been$several$months$since$we$did$the$plan$but$we$have$totally$changed$our$eating$habits.$We$thought$we$ate$healthy$before,$but$now$we$eat$much$healthier.$$Less$processed$foods,$less$meat,$less$dairy.$We$try$to$eat$organic$most$of$the$time$and$have$dramatically$cut$sugar$down$in$our$diet.$The$results$have$continued.$I$am$down$22$lbs.$Now$my$daughter$is$down$17$lbs$and$feels$so$good$that$she$is$at$the$gym$4$to$5$days$a$week.$My$husband$has$lost$over$30$lbs$(mostly$in$the$stomach$area)$and$had$to$go$out$and$buy$all$new$pants!$$I$am$so$excited$to$see$where$we$will$be$in$a$couple$more$months.$The$benefits$just$keep$coming!$Now$as$my$friends$have$noticed$these$changes$in$me$and$my$family,$they$are$also$asking$what$we$are$doing.$So$of$course,$I$can$tell$them$about$Arbonne’s$healthy$products!$

JPaula,$Rancho$Cucamonga,$CA$

Mental energy shift “I$have$had$incredible$success$with$the$Healthy$Living$Program.$I$have$personally$lost$50$lbs$with$this$lifestyle$and$my$fiancé$has$dropped$30$lbs.$I$feel$more$energetic,$happier,$and$not$only$do$I$feel$better$physically,$my$entire$mental$energy$has$shifted$into$a$working,$driven$and$successful$mindset!$I$would$suggest$this$program,$and$this$business$for$that$matter,$to$anyone$in$my$life.$It$is$not$just$about$being$thin;$it$is$about$being$healthy$mentally,$physically$and$energetically.”$

JKay,$Reno,$NV$

A new way of life “This$nutritional$program$is$life$changing.$I$no$longer$feel$like$I$am$a$slave$to$food.$I$am$100%$in$control$of$what$I$consume$for$the$first$time$in$my$life.$This$is$NOT$a$diet;$it$is$a$way$of$life.$You$will$find$that$you$are$more$addicted$to$feeling$energetic$and$healthy$than$you$are$to$the$food$you$were$eating$previously.$I$have$personally$lost$40$pounds$in$4$months!!$Not$only$that,$I$have$been$able$to$maintain$that$weight$loss!$I$have$mental$clarity$that$I$haven’t$had$in$year$and$don’t$feel$tired$or$addicted$to$food.$Without$reservation,$I$recommend$the$Healthy$Living$Program.$You$have$nothing$to$lose$but$pounds$and$everything$else$to$gain.”$

JDr.$Mark$T.$Lewis,$Renton,$WA$

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RECOMMENDED PRODUCTS Arbonne' Essentials'Herbal'Detox' Tea'–$ Supports$ overall$ health$ and$ aids$ in$ liver,$ kidney,$ and$blood$detoxification.*$Key$ingredients$include$milk$thistle,$couch$grass$root,$sarsaparilla$root$and$burdock$root.$$Arbonne' Essentials' Energy' Fizz' Sticks' –$ Boosts$ energy$ and$ increases$ metabolism;$ promotes$alertness$ and$ enhances$ cognitive$ performance,$ endurance$ and$ motor$ performance.*$ Key$ingredients$include$chromium,$green$tea$and$Guarana.$$Available$in$Pomegranate$or$Citrus.$$Arbonne'Essentials'Digestion'Plus'J$Prebiotics,$probiotics$and$enzymes$to$help$support$optimal$digestive$health.*$Take$one$pack$a$day$with$any$cold$or$room$temperature$liquid.$$Arbonne'Essentials'Protein'Shake'Mix'–'Replaces$one$or$two$meals$daily$while$satisfying$hunger$and$boosting$energy.$Contains$more$ than$20$essential$vitamins$and$minerals.$ $Key$ ingredients$include$pea$protein,$cranberry$protein,$rice$protein,$flaxseed,$Stevia,$alpha$lipoic$acid,$coenzyme$Q10,$ alfalfa$ kelp$ and$ ginseng.$ $ 100%$ vegan.$ No$ dairy,$ gluten,$ wheat,$ soy,$ sugar$ or$ artificial$sweeteners.$Available$in$Chocolate$or$Vanilla.'$Arbonne' Essentials' Daily' Fiber' Boost$ –$ Supplements$ daily$ fiber$ intake$ while$ assisting$ with$appetite$control.$$A$natural$blend$of$soluble$fiber$derived$from$fruits$and$grains.$$A$tasteless$and$convenient$powder,$it$can$be$added$to$any$beverage$or$soft$food.$'Arbonne' Essentials' Daily' Power' Pack' for' Women' and' Men' –$ Daily$ vitamins$ that$ are$ easily$absorbed$while$assisting$with$digestion$and$boosting$energy.*$Take$one$pack$during$AM$hours$with$food.$$Arbonne' 7IDay' Body' Cleanse' J$ Helps$ cleanse$ and$ detoxify$ the$ system$ and$ support$ the$gastrointestinal$(GI)$tract.*$Assists$in$gentle$elimination$of$toxins.$$$$$$$$$$$Arbonne'SeaSource'Detox'Spa'Purifying'Sea'Soak'(optional)'J$Soaking$30$minutes$in$this$bath$of$seawater$draws$toxins$and$heavy$metals$through$the$pores$of$the$skin.$$Aches$and$pains$melt$away$and$you$find$yourself$sleeping$better$at$night.$$!$Arbonne'Essentials'Nutrition'Bar' (optional)' J$ A$ healthy$ balance$of$ protein,$ fiber,$ 15$ vitamins$and$minerals,$these$bars$satisfy$hunger$and$help$boost$energy.*$Made$with$nutrientJrich$quinoa$and$9$grams$of$pea$and$rice$protein.$Available$in$Chocolate$or$Fruit.''Arbonne'Essentials'Fit'Chews'(optional)'–$Assists$with$appetite$control$while$delivering$energy$boosts.$ $ These$ chews$ are$ especially$ helpful$ for$ those$ who$ have$ sugar$ cravings.*$ Available$ in$Chocolate$and$Caramel$and$other$seasonal$flavors.$

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

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“Health is not valued until sickness comes.”

Dr. Thomas Fuller British Physician ~ 1732

FIVE KEY AREAS OF HEALTHY LIVING

Many$ people$ don’t$ realize$ that$ fatigue,$ foggy$ thinking,$ poor$ sleep,$excess$ weight$ (especially$ around$ the$ stomach,$ hips$ and$ thighs)$ and$even$aging$skin$ indicate$nutritional$deficiencies$ that$can$be$reversed.$$Adopting$ a$ healthier$ lifestyle$ for$ you$ and$ your$ family$ can$be$ easy$ to$talk$ about,$ but$ difficult$ to$ get$ started$without$ a$ plan.$ $ The$ “Healthy$Living”$plan$is$simple$to$follow$and$therefore,$simple$to$complete.$$ Focus on Five Key Areas

1. Eat'Clean'2. Increase'Nutrient'Intake'3. Eliminate'Allergenic'and'Addictive'Foods'4. Balance'Blood'Sugar'5. Support'Elimination'Organs'

All 5 areas are supported by the Arbonne Essentials nutritional line that is certified vegan and has no gluten, dairy, soy and artificial colors, flavors or sweeteners. 1. Eat Clean This$ plan$ focuses$ on$ eating$ organic$ whole$ foods$ that$ are$ free$ of$preservatives,$ additives,$ pesticides,$ hormones,$ antibiotics,$ artificial$flavors$and$all$other$toxins.$Organic$fruits$and$vegetables$contain$up$to$40%$more$antioxidants$than$those$conventionally$grown.$This$plan$will$help$you$learn$how$to$fuel$your$body$for$optimal$health$by$eating$clean,$natural$whole$foods!$ 2. Increase Nutrient Intake Due$to$the$overabundance$of$preJpackaged$and$fast$food,$many$people$today$are$overweight$and$underJ$nourished.$We$can$carry$toxic$ fat$while$our$bodies$are$starving$for$real$nutrition.$This$condition$can$be$reversed$by$eating$whole$foods,$drinking$ lots$of$water$and$other$healthy$beverages$and$supplementing$with$nutrients$to$fill$in$deficiencies.$

ARBONNE$ Essentials$ Daily$ Power$ Packs$ for$ Men$ and$ Women$ are$ formulated$ for$maximum$ absorbency$ and$ nutrient$ uptake.$ $ They$ include$ a$ cornucopia$ of$ nutrients$including:$ green$ minerals,$ herbs,$ antioxidants,$ digestive$ enzymes$ and$ probiotics.$ $ In$addition,$they$boast$an$extremely$high$ORAC$(Oxygen$Free$Radical$Absorbent$Capacity)$score$ of$ 10,000.$ $ That’s$ equivalent$ to$ eating$ 16$ to$ 20$ antioxidant$ packed$ fruits$ and$vegetables.$$$

Use:$1$packet$per$day$with$$solid$food$J$Women$#2053$or$Men$#2052$

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What Is Candida (Yeast) Overgrowth?

Candida overgrowth in your body will cause you to suffer from sugar cravings. Candida yeast loves sugar just as much as you do, and its love of this empty, non-nutritional food causes you to want it more. • According to a study done at Rice University, “70% of American’s are living daily with an overgrowth of yeast and bacteria.” • Signs of yeast overgrowth include: - nasal congestion and discharge - nasal itching - blisters in the mouth - sore or dry throat - abdominal pain - belching, bloating, heartburn - constipation, diarrhea - rectal burning or itching - vaginal discharge - vaginal itching or burning - worsening symptoms of PMS - impotence - frequent urination - burning on urination - bladder infections • People do well on this plan because they are eliminating dairy, gluten, wheat, sugar, caffeine and alcohol which are all known to feed Candida yeast. And they are repopulating their intestines with friendly bacteria, which help the body fight off the Candida, and strengthen the immune system.

3. Eliminate Allergenic and Addictive Foods Many$people$experience$symptoms$of$premature$aging$or$poor$health$and$ have$ no$ idea$ that$ the$ solution$ may$ be$ as$ simple$ as$ removing$possible$food$allergens.$$This$plan$includes$removing$possible$allergenic$foods$like$gluten,$dairy,$soy$and$processed$sugars.$$If$you$cringe$at$the$thought$ of$ removing$ a$ certain$ food,$ chances$ are$ you$ are$ allergic$ or$intolerant$to$ it$and$ it$ is$causing$an$array$of$problems$you$may$or$may$not$be$aware$of.$ $To$be$clear,$a$ food$allergy$and$food$ intolerance$are$not$ the$ same,$ although$ their$ symptoms$ may$ appear$ similar.$ A$ food$allergy$ is$ an$ immune$ system$ response$ and$ occurs$ when$ the$ body$mistakes$ an$ ingredient$ in$ food$ as$ harmful$ and$ creates$ antibodies$ to$fight$ it.$ $ Food$ allergy$ symptoms$ develop$ when$ the$ antibodies$ are$battling$the$"invading"$food.$$$Food$intolerance$is$a$digestive$system$response$rather$than$an$immune$system$ response.$ $ It$ occurs$ when$ something$ in$ a$ food$ irritates$ a$person's$ digestive$ system$ or$ a$ person$ is$ unable$ to$ properly$ digest$ or$breakdown$ the$ food.$ These$ allergic$ and$ addictive$ foods$ can$ cause$ an$array$ of$ problems$ in$ our$ body$ such$ as$ nausea,$ stomach$ pain,$ gas,$cramps,$ bloating,$ diarrhea,$ stuffy$ nose,$ postnasal$ drip,$ and$more.$ $ In$the$ case$ of$ more$ severe$ allergies,$ symptoms$ include$ shortness$ of$breath,$ chest$pain,$ body$aches,$ fluJlike$ symptoms$and$ swelling$of$ the$airways.$ They$ also$ affect$ the$ body$ in$ ways$ we$may$ not$ be$ aware$ of$such$as:$$ Immune(Function:(The!constant! load!on!the! immune!system!as! it! fights!off!foreign!proteins!in!the!digestive!tract!impairs!its!ability!to!do!its!job!elsewhere.!!Meanwhile,! clogged! sinuses! and! unhealthy! intestinal! walls! create! a! perfect!home!for!harmful!bacteria!to!multiply.!!Adrenal( Function:( The! constant! adrenal! load! created! by! chronic!inflammation!of!the!intestines!eventually!leads!to!adrenal!insufficiency!or!even!adrenal!exhaustion.!!As!the!adrenals!become!impaired,!many!other!symptoms!manifest!themselves,!including!allergies,!slow!weight!gain!and!a!loss!of!energy.!! Most Common Allergenic Foods

Gluten(Gluten' is$a$ family$of$proteins$ found$ in$grains.$ $They$are$ thick$and$gooey$and$ make$ things$ stick$ together$ when$ baked$ instead$ of$ falling$ apart.$ It$ is$ estimated$ that$ 50%$ of$ the$population$has$difficulty$breaking$down$gluten$in$their$ intestines.$When$the$immune$system$recognizes$gluten$in$the$gut$as$a$“foreign$protein,”$it$attacks$and$damages$the$intestinal$wall,$which$in$turn$causes$the$ intestines$to$swell$with$water$creating$bloating$and/or$a$“pot$belly.”$ $Eventually,$the$ intestinal$wall$thins$ to$ the$ point$ that$ it$ starts$ absorbing$ things$ that$ should$ have$ been$ blocked$ causing$ an$ array$ of$problems.$$ $

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Dairy($Despite$ the$widespread$ notion$ that$milk$ is$ healthy,$ drinking$ pasteurized$milk$ is$ frequently$ associated$with$a$worsening$of$health.$$Sally$Fallon$of$the$Weston$Price$Foundation$states,$“Pasteurization!destroys!enzymes,!diminishes!vitamin!content,!denatures! fragile!milk!proteins,!destroys!vitamin!B12!and!vitamin!B6,!kills!beneficial!bacteria,!promotes!pathogens!and!is!associated!with!allergies.”!!It$is$estimated$that$as$much$as$70%$of$the$world's$population$is$intolerant$or$allergic$to$dairy.$Only$30%$of$the$calcium$in$a$cup$of$milk$ gets$ absorbed$ J$ you$will$ get$ twice$ as$much$ calcium$ from$ a$ cup$ of$ broccoli.$Many$ green$ leafy$vegetables$are$loaded$with$calcium.$$Search$online$for$a$complete$list$of$high$calcium$vegetables.$$$$$$$Soy($Phytoestrogens$in$soy$can$mimic$the$effects$of$the$hormone$estrogen.$$These$phytoestrogens$have$been$found$to$have$adverse$effects$on$various$human$tissues.$ $Drinking$two$glasses$of$soy$milk$daily$for$one$month$has$enough$chemical$ to$alter$a$woman’s$menstrual$cycle.$ $Note:$Soy$ lecithin$does$not$have$ the$same$effect$and$is$safe$for$those$sensitive$to$soy.$$Refined(Sugar(!Refined$sugar$has$been$stripped$of$all$nutrients,$draining$and$leaching$the$body$of$precious$vitamins$and$minerals.$Sugar$ taken$every$day$produces$a$continuously$acidic$condition,$which$affects$every$organ$ in$the$body.$Initially$sugar$is$stored$in$the$liver.$A$daily$intake$of$refined$sugar$makes$the$liver$expand$like$a$balloon.$When$the$liver$is$filled$to$its$maximum$capacity,$the$excess$sugar$is$returned$to$the$blood$in$the$form$of$ fatty$acids.$These$are$stored$(and$seen)$ in$ the$most$ inactive$areas:$ the$belly,$ the$buttocks,$ the$thighs,$and$the$skin.$$In$contrast,$unrefined$sugar$like$cane$sugar$contains$minerals$the$body$needs. SUPPORT INTESTINAL HEALTH

ARBONNE$ Essentials$ Digestion$ Plus$ contains$ 11$ digestive$ enzymes,$ prebiotics$ to$prepare$ and$ strengthen,$ and$ a$ patented$ probiotic$ that$ supports$ the$ intestinal$ wall$often$ damaged$ by$ allergenic$ foods.$ Probiotics$ scrub$ away$ yeast$ overgrowth$ in$ the$lower$ GI$ and$ reestablish$ friendly$ bacteria.$ Digestive$ enzymes$ break$ down$ food$ to$make$ it$more$ absorbable.$We$make$ 25%$ of$ the$ necessary$ enzymes$ to$ break$ down$food$in$the$body,$so$75%$must$come$from$other$sources.$ $Dr.$Michael$McCann,$MD,$physician$ and$ researcher,$ states,$ “Probiotics! will! be! to! medicine! in! the! twentyGfirst!century!as!antibiotics!and!microbiology!were!in!the!twentieth!century.”!

$Use:!1/day.!Sprinkle!in!your!shake,!on!your!food!or!in!a!glass!of!cold!or!room!temperature!water.!!You!may!divide!the!packet!up!and!use!a!small!portion!each!meal.!#2063! COMPLETE PLANT-BASED PROTEIN

ARBONNE$Essentials$Protein$Shake$Mixes$are$certified$vegan,$free$of$gluten$and$soy$protein,$and$are$loaded$with$more$than$20$essential$vitamins$and$minerals.$$Plus$they$contain$Arbonne’s$exclusive$INNERGJPLEX®$and$Protein$Matrix$blends$which$help$you$feel$satisfied$longer.$These$delicious$shakes$contain$3$sources$of$vegetable$protein$(pea,$cranberry,$and$rice),$no$trans$fats,$artificial$sweeteners,$flavors,$or$colors.$$Drinking$meals$is$easier$to$digest$and$gives$our$body$more$energy$for$detoxification.$

$Use:!Replace!1G2!meals!per!day!and!use!a!postGworkout!shake.!#2069!Chocolate,!#2070!Vanilla!

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ARBONNE$Essentials$Nutrition$Bars$are$certified$vegan,$free$of$gluten$and$soy$protein,$and$are$packed$with$15$essential$vitamins$and$minerals.$$A$healthy$balance$of$protein,$fiber,$vitamins$and$minerals,$this$supplement$bar$satisfies$hunger$and$helps$boost$energy.$Made$with$nutrientJrich$quinoa$and$9$grams$of$pea$and$rice$protein,$more$digestible$than$soy$or$whey,$the$bar$satisfies$hunger$faster$and$supports$metabolism.$!

Use:!Replace!1G2!meals!per!day!and!use!a!postGworkout!shake.!#2922!Fruit,!#2918!Chocolate! 4. Balance Blood Sugar The'Healthy'Living'plan'encourages'eating' low'glycemic'foods'for'many'reasons.' 'The$high,$moderate$and$low$glycemic$index$is$a$measure$of$how$a$given$food$affects$bloodJsugar$levels,$with$each$food$being$assigned$ a$ numbered$ rating.$ The$ lower$ the$ rating,$ the$ more$ gradual$ the$ infusion$ of$ sugars$ into$ the$bloodstream$ and$ thus$ the$more$ balanced$ your$ blood$ sugar.$ A$more$ accurate$ indicator$ of$ the$ relative$glycemic$response$to$dietary$carbohydrates$is$glycemic$load,$which$incorporates$the$relative$quality$and$quantity$ of$ carbohydrates$ in$ the$ diet. The$ concept$ of$ glycemic$ load$ was$ developed$ by$ scientists$ to$simultaneously$describe$the$quality$(glycemic$index)$and$quantity$of$carbohydrate$in$a$meal$or$diet$and$is$therefore,$a$more$accurate$measure.$$High$glycemic$meals$cause$you$to$feel$hungry$soon$after$you$eat.$Eating$low$to$moderate$glycemic$meals$reduces$hunger$cravings.$When$blood$sugar$goes$up$in$response$to$a$high$glycemic$meal,$a$process$called$“glycation”$ takes$place.$ In$addition$ to$causing$weight$gain,$glycation$promotes$ the$ thinning$of$ the$ skin$and$causes$wrinkles.$ It’s$not$ just$ the$refined$sugars$ in$things$ like$candy$bars$and$cupcakes$that$elevate$blood$ sugar.$ It$ is$ also$ foods$ like$ pasta,$ bread,$ potatoes,$ white$ rice$ and$ high$ glycemic$ fruits$ that$ are$responsible$for$elevating$blood$sugar.$$

BALANCED BLOOD SUGAR and YOUR HEALTH Scientists!have!established!that!anything!that!causes!a!rise!in!our!blood!sugar!results!in!inflammation!on!a!cellular!level,!and!I!believe!that!inflammation!is!at!the!basis!of!virtually!every!disease!process!such!as!cancer,!Alzheimer’s!disease,!heart!disease,!and!wrinkled!skin.!!In!addition,!when!our!blood!sugar!goes!up!rapidly!and!continually,!the!sugar!can!actually!attach!to!the!collagen!in!our!skin,!making!it!stiff!and!inflexible.!!When!your!collagen!is!crossGlinked!by!sugar,!you!end!up!with!stiff!and!sagging!skin.!!I!believe!that!50%!of!aging!of!the!skin!is!the!result!of!this!reaction”!

! ! ! ! ! ! G!Dr.(Nicholas(Perricone,(MD,(FACN

ARBONNE$Essentials$Energy$Fizz$Sticks$can$be$used$between$meals$to$curb$appetite$without$ elevating$ blood$ sugar.$These$ highJenergy$ fizz$ sticks$ are$ a$ combination$ of$green$ tea$ and$ herbs$ that$ have$ been$ clinically$ proven$ to$ boost$metabolism,$ sustain$energy,$ promote$ alertness$ and$ enhance$ cognitive$ and$ motor$ performance.$ They$

promote$ proper$ pH,$which$ aids$ in$ detoxification.$ Free$ of$ sugar$ and$ artificial$ sweeteners,$ they$ contain$only$10$calories$per$stick.!$!Recommended!use:!Combine!1!stick!with!8G16!ounces!of!water!and!drink!between!meals.!#2077!Citrus,!#2079!Pomegranate!

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ARBONNE$Essentials$Daily$Fiber$Boost$enhances$your$daily$dietary$fiber$intake$with$12$grams$of$fiber$per$scoop$that$accounts$for$nearly$half$of$the$recommended$daily$amount.$ This$ flavorless$ blend$ of$ soluble$ fiber$ can$ be$ added$ to$ all$ foods$ and$beverages,$ including$ the$ Chocolate$ or$ Vanilla$ Protein$ shake$ mixes.$ Fiber$ Boost$ is$derived$from$fruit,$grains$and$vegetables.$$In$addition$it$soothes$the$colon,$helps$you$feel$satisfied$longer$and$supports$balanced$blood$sugar.!$

$Recommend!use:!½!to!2!scoops!a!day.!Start!with!½!and!slowly!increase.!#2075! 5. Support Elimination Organs As$ good$ as$ this$ program$ is$ it$would$ be$ incomplete$ if$ it$ did$ not$ support$ the$ body’s$ SEVEN$ elimination$pathways:$ the$ liver,$ kidneys,$ intestines,$ blood,$ lungs,$ lymphatic$ system$ and$ your$ largest$ detoxifying$organ,$your$skin.$ It$ is$nearly$ impossible$to$avoid$the$toxins$we$come$ in$contact$with$on$a$daily$basis.$ If$toxins$enter$your$body$faster$than$they$are$removed,$you$will$experience$signs$of$toxicity.$If,$on$the$other$hand,$you$give$your$body$the$support$it$needs$to$eliminate$these$toxins,$it$will$perform$optimally.$ LIVER, KIDNEY, and INTESTINAL SUPPORT We$wouldn’t$think$about$going$a$day$without$brushing$our$teeth,$let$alone$years$and$years.$$Because$we$can’t$see$our$liver,$kidneys,$and$intestines$we$forget$the$important$role$they$play$in$detoxification.$$The$liver$has$over$500$functions$and$the$kidneys$filter$200$quarts$of$blood$per$day.$$You$can$hold$5$to$25$lbs.$of$waste$in$your$large$intestine$(colon).$$All$elimination$organs$need$a$“tune$up”$and$proper$maintenance.$

ARBONNE$ Essentials$ Herbal$ Detox$ Tea$ assists$ the$ daily$ cleansing$ of$ the$ liver$ and$kidneys$by$helping$the$body$to$filter$and$clear$toxins.$$This$in$turn$regulates$cholesterol,$balances$ blood$ sugar$ and$ promotes$ weight$ loss.$ Liver$ dysfunction$ is$ more$ closely$related$to$obesity$than$any$other$single$factor$due$to$the$fact$that$the$liver$is$the$organ$most$responsible$for$fat$burning.$ $An$overburdened$liver$is$one$of$the$reasons$people$$$$$$$$$$$$$$$$$$$$plateau$during$weight$loss.$

$Recommended!use:!Drink!one!or!two!cups!a!day.!#2076!

ARBONNE$ Essentials$ 7JDay$ Body$ Cleanse$ helps$ cleanse$ and$ detoxify$ the$ system$ and$supports$ the$ liver,$ kidneys$ and$ gastrointestinal$ (GI)$ tract.$ $ A$ variety$ of$ sea$botanicals$assist$with$the$gentle$elimination$of$heavy$metals$and$other$environmental$toxins.!$$$

Use:!Combine!contents!of!1!bottle!with!at!least!32!ounces!of!water!and!drink!it!throughout!the!course!of!one!day.!!You!may!add!an!Energy!Fizz!Stick!or!fresh!lemon!juice!for!flavor.!!Use!1!to!2!days!beginning!the!second!week!of!your!Healthy!Living!program.!!Use!during!week!2,!3!and!4!for!1!to!2!days!until!normalized!elimination!is!achieved.!!You!should!have!at!least!one!bowel!movement!per!day!in!order!to!rid!the!body!of!toxins.!#2082!

13

In as little as 26 seconds $

Your$skin$is$your$largest$detoxifying$organ.$$It$is$designed$to$both$absorb$nutrients$and$release$toxins.$$Many$people$are$very$careful$about$what$they$put$in$their$mouth$but$don’t$consider$the$toxins$they$are$putting$on$their$skin$every$day.$$It$takes$only$26$seconds$for$the$toxic$ingredients$in$skincare$to$find$their$way$into$every$organ$of$your$body!$$

For$over$30$years$Arbonne$has$formulated$botanically$based$skincare$free$of$artificial$dyes,$fragrances,$animal$byJproducts$and$other$chemicals$that$can$enter$your$body$and$affect$your$health.$$Arbonne’s$personal$care$products$support$a$healthy$lifestyle$by$reducing$the$number$of$toxins$entering$the$body$and$reversing$the$damage$caused$by$the$environment$and$our$nutrient$deficient$diets.$$Ask$your$Arbonne$consultant$for$a$3Jday$sample$of$Arbonne’s$antiJaging$skincare$system.$$You’ll$see$and$feel$the$difference$in$as$little$as$24$hours.$

BLOOD, LUNGS AND LYMPHATIC SUPPORT Regular$exercise$is$the$best$way$to$support$these$elimination$organs.$$Movement$and$increased$oxygen$intake$allow$us$to$move$toxins$out$via$breathing$and$perspiration.$$ $ SKIN SUPPORT

ARBONNE$SeaSource$Detox$Spa$Purifying$Sea$Soak$is$a$combination$of$rich$mineral$salts$and$trace$elements$found$in$Atoligomer®*,$a$sodiumJfree,$sprayJdried$seawater.$$Soaking$30$minutes$in$this$bath$of$seawater$literally$draws$toxins$and$heavy$metals$through$the$pores$of$the$skin.$$Aches$and$pains$will$melt$away$and$you’ll$find$yourself$sleeping$better$at$night.$$For$thousands$of$years$people$have$enjoyed$the$healing$benefits$of$seawater.$$$

!Use:!Place!packet!in!bathwater!and!soak!twice!a!week.!#7318!

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TAKE AWAY

• Dairy$• Gluten$• Processed$Soy$including$soy$sauce$• Peanut$Butter$• Table$Sugar,$Honey,$Maple$syrup,$

and$Artificial$Sweeteners$• Coffee$• Alcohol$• Pork$• Farm$Raised$Fish$• Non$Cage$Free$Eggs$• Non$Free$Range$Chicken$• Non$Grass$Fed$Beef$• Processed$Corn$• Nitrites,$Nitrates$• MSG$• Vinegar,$except$Bragg’s$Apple$

Cider$Vinegar$

REPLACE WITH

• Organic$Fruits$and$Vegetables$• Unsweetened$Almond,$Coconut$

and$Rice$Milk$• Whole$Ancient$Grains$• Beans$and$Legumes$• Stevia$and$Xylitol$• Green$and$Herb$Teas$• CageJFree$eggs$$• Wild$Cold$Water$Fish$• Organic,$FreeJRange$Chicken$and$

Turkey$• Grass$Fed$Beef$• Organic$Tofu$$• Raw$Nuts$and$Nut$Butters$• Raw$Seeds$and$Seed$Butters$• Sweet$Potatoes,$Yams,$Turnips$• Avocado$• Olive$Oil,$Coconut$Oil,$Flaxseed$Oil$• Bragg’s$Liquid$Aminos$• Nutritional$Yeast$

HEALTHY LIVING FOOD CHOICES!

15

THE HEALTHY LIVING 30-DAY PLAN

Healthy Living 30-Day Plan:

1. Replace$1$J$2$meals$per$day$with$Arbonne$Protein$Shakes$(see$recipes$on$page$18).$2. Make$shakes$with$Protein$&$Fiber$Powder,$a$healthy$fat$and$carb$to$feel$full$longer$and$to$balance$blood$sugars.$3. Eat$every$4$–$5$Hours,$with$no$snacking$between$meals$or$after$8$PM$if$weight$loss$is$one$of$your$goals.$4. Eat$organic$foods,$including$lots$of$veggies$and$limited$amounts$of$freeJrange$chicken$and$beef$and$wild$caught$

fish.$5. Reduce$dairy$products,$sugar,$wheat,$vinegar,$coffee,$alcohol,$and$packaged$or$processed$foods.$For$full$detox$

effect,$work$to$eliminate$these$items.$6. Eat$twice$as$many$veggies$as$other$foods;$mostly$green,$nonJstarchy$veggies.$7. Eat$one$serving$of$a$healthy$fat$and$one$serving$of$a$healthy$carb$with$each$meal$or$shake.$8. Eat$protein$–$Complete$proteins:$freeJrange$or$wild$animal$products,$organic$fermented$tofu,$or$Arbonne$vegan$

protein.$ Incomplete$ proteins$when$ combined$ produce$ a$ complete$ protein$ such$ as$ grains,$ legumes,$ nuts$ and$seeds,$and$dark$green$veggies.$

9. After$working$out,$have$an$extra$shake$with$half$a$banana$or$a$½$cup$of$mango$or$pineapple.$10. Replace$any$coffee$or$soda$drinks$with$Energy$Fizz$drinks$during$the$day,$not$to$exceed$3$per$day.$11. Use$ Arbonne$ Nutrition$ Bars,$ Ready$ to$ Go$ Protein$ Shakes$ and/or$ nonJstarchy$ veggies$ for$ a$ snack$ if$ you$ are$

hungry$at$4$hour$mark$if$needed.$Do$only$one$time$per$day.$12. Sleep$at$least$8$hours$per$night,$getting$to$bed$by$11$PM.$

A Sample Day 'Morning'

• Herbal'Detox'Tea$(hot$or$iced)$and/or$one$Energy'Fizz'Stick$in$8$oz$of$cold$water.$(If$you$normally$drink$coffee,$you’ll$want$to$have$an$Energy$Fizz$Stick$beverage.)$

'Breakfast'

• Protein'Shake'or$healthy$whole$food$recipe'within$1$hour$of$waking.$$See$recipes$on$page$18.$• Add$Digestion'Plus$to$shake$or$to$4$oz$of$cold$or$room$temperature$water$and$drink$separately.$• Take'Daily'Power'Pack'Vitamins'with'solid'food$at$breakfast$(or$lunch).$

'Lunch$$

• Protein' Shake' or$ whole$ food$ recipe$ within' 4$ to$ 5$ hours$ after$ breakfast$ shake.$ Add$ a$ salad$ or$veggies$as$a$side.$

'Dinner$$

• A$healthy,$reasonably$portioned$meal$with$lean$protein,$a$healthy$fat,$a$healthy$carb,$and$lots$of$fresh$veggies$4$to$5$hours$after$lunch,$or$a$Protein$Shake.$

• Detox'Tea$before$bedtime.!$'Snacks'(Can$between$breakfast$and$lunch,$or$lunch$and$dinner)'

• Energy'Fizz'Stick$in$20$oz$water,$Fit$Chew,$Detox$Tea,$herbal$teas,$or$homeJmade$broth.$• Solid'snacks'are'okay' if$you$go$further$than$4$to$5$hours$between$meals$and$are$feeling$hungry.'

(See$#11$above)$$*Quick,(onKtheKgo(snack(or(meal( replacement:(Arbonne(Nutrition(Bar(or( readyKtoKdrink(Protein(Shake;(green(apple(or(green( salad;(handful(of( raw(nuts(or( seeds.(You( can(also(make(a(Protein(Shake( recipe,(store(in(a(thermos(to(take(on(the(go.(

16

Tips on Preparing a Meal

When$ preparing$ a$ whole$ food$ meal,$ remember$ that$ you$want$ to$ eat$ food$ that$ is$ organic,$ cageJfree,$ freeJrange,$ or$wild$whenever$possible.$$Refer$to$the$Portion$Size$Guide$and$especially$remember$to$eat$ lots$ of$ nonJstarchy$ vegetables.$ Use$ recipes$ that$ you$love,$but$modify$them$to$fit$the$program$criteria.$$$$Sample recipes: $Spaghetti'and'Meatballs''Use$grass$fed$beef$or$organic$chicken$or$turkey$Add$lots$of$vegetables$to$your$sauce$recipe$Use$brown$rice$or$Quinoa$noodle$pasta$$If$weight$loss$is$your$goal,$use$shredded$zucchini,$broccoli$slaw,$or$spaghetti$squash$as$your$“noodles”.$$Taco$Night$(Taco$Salad)$Use$organic$chicken$or$turkey$(optional)$Use$pinto$beans$and$brown$rice$Put$beans$and$rice$over$shredded$romaine$lettuce,$top$with$¼$of$an$avocado$and$salsa$fresco.$Add$a$side$of$steamed$nonJstarchy$vegetables$$Lettuce$Wraps$Use$organic$ground$chicken$and/or$tofu$Add$shredded$zucchini$to$your$recipe$Wrap$in$romaine$lettuce$to$eat$$Make$a$side$of$kale$salad$$Simple$Grilled$Chicken$or$Fish$Grill$organic$chicken$or$wild$fish$(salmon$works$great)$Serve$with$quinoa$or$brown$rice;$add$steamed$vegetables$and$a$salad$$Vegan$Meal$Option$Cook$Great$Northern$White$Beans$with$garlic$and$sage$Serve$with$brown$rice;$add$steamed$vegetables$and$a$salad$$Egg$and$Vegetable$Omelet$Combine$2$eggs,$mushrooms,$1$to$2$cups$spinach,$¼$c$brown$rice,$1$tsp$olive$oil$and$Bragg’s$Liquid$Aminos$to$taste.$$Breakfast$Quinoa$Combine$½$to$¾$cup$Quinoa$or$Brown$Rice$Hot$Cereal,$¼$c$fresh$or$frozen$blueberries,$1$T$raw$walnuts$Stir$in$Unsweetened$Vanilla$Almond$Milk$and$Stevia$or$Xylitol$(natural$sweetener)$to$taste$$Almost!any!recipe!can!be!modified!to!fit!this!plan.!!For!more!detailed!recipes!contact!your!Arbonne!Consultant.!

Portion Size Guide

When$planning$your$whole$foods$meals,$think$of$how$you$place$food$

on$a$plate:$$

2/3'of'your'plate'='NonIStarchy'Vegetables'

'1/4'of'the'plate'='Lean'Protein'

'1/12'of'the'plate'='Healthy'Fat'

'Add'High'Fiber'Carbs'and/or'Low'Glycemic'Fruits'to'match''

your'activity'and'goals''Serving'size'='¼'to'½'cup'

17

BASIC PROTEIN SHAKE • Your$choice$of$the$following$liquids:$1$cup$water$or$1$cup$unsweetened$almond$or$rice$milk.$Ice$if$desired.$

$• 2$scoops$Arbonne$Essentials$Protein$Shake$Mix$

$• ½$to$1$scoop$Arbonne$Essentials$Fiber$Boost Note:!The!fiber!should!be!started!at!a!low!dose!and!can!be!gradually!increased!every!1G2!weeks!until!the!desired!effect!without!troublesome!bloating.!Fiber!does!not!work!overnight.!!If!bloating!or!flatulence!occurs,!the!dosage!can!be!reduced!for!a!few!weeks,!and!then!the!higher!dose!can!be!reGinstated.!!With!an!increased!intake!of!fibers,!it!is!recommended!to!increase!the!amount!of!water!.!!GDr.!Peter!Matravers!

◦

• Add$a$low$glycemic$load$fruit$(berries$or$sour$apples$and/or$any$non$starchy$veggie$(spinach,$kale,$greens$~$you$won’t$even$taste$it!)$

$• Add$1$serving$of$a$healthy$fat$option$below:$$

• 1!tsp.!of!flax!oil!or!chia!oil!• ¼!cup!coconut!milk!• 1!TBS!ground!flax,!nuts/seeds!or!a!nut/seed!

butter!(not!peanut!butter),!unsweetened!coconut!or!cacao!nibs!or!powder,!chia!seeds!!

• or!¼!avocado!to!create!a!creamy!texture!

Note:!!These!are!the!ideal!amounts!for!a!meal!replacement!when!weight!loss!is!desired.!!For!weight!gain!or!athletic!performance!enhancement!you!may!need!more!protein,!high!fiber!carbs,!and/or!healthy!fats!in!your!shakes.!

!

BENEFITS OF USING

COCONUT MILK IN PROTEIN SHAKES

Helps the body maintain blood sugar levels Poor$glucose$tolerance$may$mean$a$deficiency$of$manganese$in$the$body.$$Coconut$milk$is$an$excellent$source$of$this$essential$mineral.$ Keeps the blood vessels and skin elastic and flexible The$mineral$copper$is$found$in$coconut$milk$and$is$critically$important$for$many$bodily$functions.$$Together,$with$vitamin$C,$it$helps$keep$blood$vessels$and$skin$elastic$and$flexible.$ Assists in Weight Control Medium$chain$fatty$acids$(MCTs)$in$$coconut$milk$are$used$in$the$body$for$energy,$as$opposed$to$long$chained$fatty$acids$(LDTs),$that$are$stored$as$fat.$$Medium$chain$fatty$acids$create$“thermo$genesis”$in$the$body,$which$increases$metabolism$and$burns$energy.$ Whole Foods, Trader Joe’s, well-stocked grocery stores and Asian markets carry coconut milk.

Why Use Arbonne Protein? During$the$Healthy$Living$program$we$do$not$consume$dairy$products$and$try$to$use$as$little$other$animal$products$as$possible.$Whey$Protein$Isolate$(WPI)$is$simply$the$leftover$byJproduct$of$cheese$(fat$and$casein)$production.$$Whey$protein$powders$should$not$be$used$during$this$program.$$Arbonne$Essentials$Protein$Shake$Mix$is$a$highJquality$vegan$protein.$$It$contains$flax$seed,$alfalfa,$CoQ10$(essential$enzyme$for$energy$transport$in$the$cell$as$well$as$a$powerful$antioxidant)$and$is$wheat/gluten/dairyJfree.$

Helpful Hint for Shakes • The$Magic$Bullet$and$Vitamix$work$great$

to$blend$your$shakes.$Available$online$or$at$stores$such$as$Bed,$Bath$&$Beyond$and$Costco.$$

• Add$more$ice$for$thicker$shakes$(kids$love$milkshakes!)$Add$more$water$for$thinner$shakes$–$adds$volume,$too!$$

• Use$fresh$or$frozen$fruits$and$vegetables.$Freeze$fresh$fruit$and$vegetables$for$future$use.$

18

PROTEIN SHAKE RECIPES

VERY BERRY

2$scoops$of$Arbonne$vanilla$protein$powder$+$1$scoop$of$Arbonne$Fiber$1$cup$unsweetened$almond$or$rice$milk,$add$ice$and$water$1/4$cup$frozen$or$fresh$berries$+$1$tsp$flax$oil$$$

COCUNT BERRY

2$scoops$of$Arbonne$vanilla$protein$powder$+$1$scoop$of$Arbonne$Fiber$1/4$cup$coconut$milk$+$1/2$cup$unsweetened$almond$or$rice$milk,$add$ice$and$water$1/4$cup$frozen$or$fresh$berries$+$unsweetened$coconut$shaves$

CREAMSICLE 2$scoops$of$Arbonne$vanilla$protein$powder$+$1$scoop$of$Arbonne$Fiber$1/4$cup$coconut$milk$+$1/2$cup$unsweetened$almond$or$rice$milk,$add$ice$and$water$½$tsp$orange$extract$+$½$a$banana$if$it’s$your$postJworkout$shake$~$Kids$LOVE$this$one!$

ALMOND APPLE CINNAMON

2$scoops$of$Arbonne$vanilla$protein$powder$+$1$scoop$of$Arbonne$Fiber$1$cup$unsweetened$almond$or$rice$milk,$add$ice$and$water$1/2$green$apple,$cut$in$to$small$pieces$+$Cinnamon$to$taste$1$tbsp$slivered$or$sliced$raw$almonds$

ALMOND CRUNCH 2$scoops$of$Arbonne$vanilla$or$chocolate$protein$powder$+$1$scoop$of$Arbonne$Fiber$1$cup$unsweetened$almond$milk$or$rice$milk,$add$ice$and$water$1$tbsp$slivered$or$sliced$raw$almond$

GREEN GODDESS

2$scoops$of$Arbonne$vanilla$or$chocolate$protein$powder$+$1$scoop$of$Arbonne$Fiber$1$cup$unsweetened$almond$or$rice$milk,$add$ice$and$water$1$–$2$cups$fresh$baby$spinach$and$1$tbsp$ground$flax$seeds$

CHOCOLATE CRUNCH

2$scoops$of$Arbonne$chocolate$protein$powder$+$1$scoop$of$Arbonne$Fiber$1$cup$unsweetened$almond$milk$or$rice$milk,$add$ice$and$water$1$tbsp$unsweetened$cacao$nibs$and$1$tsp$unsweetened$cocoa$powder$

MOCHA MADNESS 2$scoops$of$Arbonne$chocolate$protein$powder$+$1$scoop$of$Arbonne$Fiber$1/4$cup$coconut$milk$+$1/2$cup$unsweetened$almond$or$rice$milk,$add$ice$and$water$1/2$teaspoon$instant$coffee$crystals$$(limit$to$once$per$week$while$on$the$program)$

PEANUT BUTTER CUP

2$scoops$of$Arbonne$chocolate$protein$powder$+$1$scoop$of$Arbonne$Fiber$1$cup$unsweetened$almond$milk$or$rice$milk,$add$ice$and$water$1$tbsp$unsweetened$cacao$nibs$and$1$tbsp$sunflower$butter$

GERMAN CHOCOLATE

CAKE

2$scoops$of$Arbonne$chocolate$protein$powder$+$1$scoop$of$Arbonne$Fiber$1/4$cup$coconut$milk$+$1/2$cup$unsweetened$almond$or$rice$milk,$add$ice$and$water$1$tbsp$unsweetened$coconut$shaves$+$1$tbsp$walnuts$

PUMPKIN SPICE 2$scoops$of$Arbonne$vanilla$protein$powder$+$1$scoop$of$Arbonne$Fiber$1$cup$unsweetened$almond$or$rice$milk,$add$ice$and$water$1/4$cup$pumpkin$+$1$tbsp$pecans$+$1$tsp$Pumpkin$Pie$spice$$

CANDY CANE 2$scoop$of$Arbonne$vanilla$or$chocolate$protein$powder$+$1$scoop$of$Arbonne$Fiber$1$cup$unsweetened$almond$or$rice$milk,$add$ice$and$water$1/4$cup$frozen$or$fresh$strawberries$+$1$tsp$flax$oil$+$½$tsp$peppermint$extract$

19

HELPFUL NOTES

Most$supermarkets$and$grocery$stores$now$have$healthier$food$choices,$organic$brands$and$a$designated$aisle$ just$ for$ health$ and$ natural$ foods.$ $ Do$ not$ feel$ like$ you$ need$ a$ “health$ food$ store”$ to$ find$ the$food/ingredients$ you$ need$ to$ start$ your$ program.$ $ However,$ if$ you$ do$ have$ a$ local$ health$ food$ store,$Whole$Foods$Market$or$Trader$Joe’s$nearby,$it$would$be$great$to$start$your$shopping$there.$$If$you$are$going$to$a$health$food$store$to$shop$for$the$first$time,$make$sure$you$have$time$to$look$around$and$ plan$ on$ asking$ for$ help.$ $ Everyone$ that$ works$ in$ these$ stores$ is$ ready$ to$ help$ and$ they$ are$ very$knowledgeable.$$When$you$make$your$shopping$list$for$the$first$week,$start$off$with$the$foods$you$already$love.$$Ease$into$the$ program$ on$ food$ you$ are$ familiar$ with$ and$ enjoy$ eating.$ $ You$WILL$ need$ to$ switch$ to$ cageJfree$proteins,$grassJfed$beef,$organic$highJfiber$carbohydrates,$fruits$and$vegetables$whenever$possible.$$This$will$assist$in$decreasing$toxins$with$the$foods$you$eat.$$Follow$the$meal$plan$provided$when$making$your$ list;$ this$makes$ it$easier$when$going$to$the$store$the$first$ time.$ $ A$ list$ keeps$ you$ on$ track,$ helps$ you$ remember$ everything$ you$ need$ and$ keeps$ you$ from$feeling$lost.$$This$way,$if$you$need$to$ask$for$something,$you$know$what$it$is$and$can$ask$for$it$by$name.$

WHOLE FOOD SHOPPING OVERVIEW

BUY ORGANIC There(is(usually(an(organic(alternative(to(everything,(just(do(your(homework.((If(you(want,(shop(online(first(so(you(know(what(is(available(before(you(ever(step(foot(inside(a(store.(

HELPFUL WEBSITES

www.wholefoodmarkets.com A$wealth$of$information$J$do$your$research,$make$lists,$get$recipes,$

learn$more$$or$preJshop$before$you$ever$enter$the$store$

www.traderjoes.com Informative,$educational,$get$recipes,$or$preJshop$before$going$

www.foodforlife.com

www.foodshouldtastegood.com

www.ushealthfoodstores.com

Find$a$store$in$your$state/local$area$

20

Why Grass-Fed Beef? GrassJfed$beef$is$naturally$leaner$than$grainJfed$beef.$$The$Omega$3$content$in$beef$that$feed$on$grass$is$7%$of$the$total$fat$content$compared$to$1%$in$grainJonly$fed$beef.$$GrassJfed$beef$has$the$recommended$ratio$of$Omega$6$to$Omega$3$fats$(3:1).$$GrassJfed$beef$is$loaded$with$other$natural$minerals$and$vitamins,$plus$it’s$a$great$source$of$CLA$(conjugated$linoleic$acid)$a$fat$that$reduces$the$risk$of$cancer,$obesity,$diabetes$and$a$number$of$immune$disorders.$$Meat$products$of$nonJgrassJfed$beef$includes$hormones,$tranquilizers,$pesticides$and$antibiotics$(40%$of$all$the$antibiotics$produced$in$the$United$States$are$fed$to$animals).$$We$eat$those$animals$and$those$chemicals$become$part$of$us.$$The$overuse$of$antibiotics$in$our$food$production$is$one$of$the$reasons$antibiotic$resistant$diseases$are$on$the$rise.$

WHOLE FOODS SHOPPING OVERVIEW Water Drink$at$ least$half$ of$ your$body$weight$ in$ounces$each$day.$ Energy$Fizz$ Tabs,$ Detox$ and$ other$ herbal$ teas,$ dehydrated$ greens$ mixed$with$water,$and$homeJmade$broth$all$count$towards$your$daily$total.$

Organic Fruits and Vegetables Fresh$and$frozen$

Complete Proteins Organic,$cageJfree,$hormoneJfree$and$freeJrange$meats$are$found$in$most$meat$markets,$health$food$stores$or$sometimes$even$at$Costco.$$Only$buy$organic,$grassJfed$beef$and$organic,$freeJrange$chicken.$$As$for$ fish,$ purchase$ wild$ fresh$ (never$ farmed)$ or$ canned$ (in$ water).$$Also$ use$ plantJbased$ complete$ proteins$ (which$ do$ not$ have$ the$added$ fats$ of$ animal$ protein,$ particularly$ saturated$ fats)$ such$ as$quinoa$or$combined$beans$and$rice.$

Healthy Fats Use$extra$virgin$olive$oil$in$salad$dressings$and$for$low$heat$sautéing.$Use$ coconut$ oil$ or$ grape$ seed$ oil$ for$ high$ heat$ sautéing.$ Olive$ oil$turns$ rancid$ (becomes$ toxic)$ under$ medium$ high$ heat,$ whereas$coconut$oil$maintains$ its$ integrity$when$heated.$Coconut$oil$ is$solid$at$ room$temperature.$ $ It$ is$most$often$sold$ in$ jars$alongside$all$ the$standard$ bottled$ oils.$ $ Avoid$ highJoleic$ safflower,$ corn$ and$ canola$oils$ as$ they$ are$ highly$ processed.$ Enjoy$ small$ servings$ of$ avocado,$coconut$milk,$olives,$raw$nuts$and$seeds.$

High Fiber Carbohydrates DRY$PACKAGED:$ $ Legumes$and$grains$ such$as$brown$ rice$ are$often$packaged$ and$ sold$ in$ ethnic$ or$ health$ food$ sections$ of$ grocery$stores.$ $ Trader$ Joe’s$ even$ has$ vacuumJsealed$ packaged$ cooked$brown$rice.$$

FROZEN:$ $ Look$ for$ cooked$ squash,$ artichoke$ hearts,$ lima$ beans$ and$ other$ high$ fiber$ carbohydrate$vegetables$in$the$frozen$food$section.$$

CANNED:$$Watch$out$for$high$sodium.$$Read$labels$and$compare$beans,$artichoke$hearts$(in$water),$and$low$ sodium,$ organic$ broths.$ $ Remember$ that$ canned$ foods$ have$ a$ lower$ nutrient$ content;$ use$ only$ if$necessary.$$

REFRIGERATED:$ $Watch$out$ for$added$vinegar$and$sugar.$ Look$ for$hummus,$ salsa,$ cooked$ lentils,$ grain$salads$and$pesto.$$

Remember, cooking from scratch offers the most nutritional value!

21

MEAL PLAN: Pick$ your$ favorite$ recipes$ at$ the$ end$ of$ this$ guide$ and$ plan$ your$meals$ for$ the$ week.$$Substitute$1$ to$2$Protein$Shakes$per$day$ for$ANY$meal.$ $Enjoy$a$variety$of$nonJstarchy$vegetables$with$your$meals$or$drink$dehydrated$greens$or$homeJmade$broth$between$meals.$$ Breakfast$ Lunch$ Dinner$

Day$1$

Day$2$

Day$3$

Day$4$

Day$5$

Day$6$

Day$7$

SHOPPING LIST: Refer$ to$ the$ whole$ food$ shopping$ overview,$ shopping$ lists,$ meal$ plans$ and$recipes.$ $ Use$ coconut$ oil$ for$ sautéing$ (remains$ healthy$ when$ heated).$ Use$ olive$ oil$ for$ raw$ food$ and$dressings.

Lean$Protein$

Healthy$Fats$

High$Fiber$Carbs$

Non$Starchy$Vegetables$

Arbonne$Products$

22

WORKOUT SUGGESTIONS

Exercise$ is$ a$ lifelong$ choice$ and$ one$ that$ has$ many$ benefits$ such$ as$ decreased$ blood$ pressure,$maintaining$cholesterol$levels,$weight$control,$energizer,$maintains$muscle$mass,$aids$in$digestion,$helps$insomnia$and$supports$and$strengthens$our$organs.$$If$you$aren't$already$on$a$regular$exercise$program,$during$this$30$days$ is$an$excellent$time$to$start.$ $ If$you$already$are,$keep$it$up$and$use$the$ information$below$to$best$understand$how$to$fuel$your$body$after$workJouts.$

Recovery Secrets: The Importance of Post-Workout Nutrition Lanty$O’Connor,$coach$and$athletic$trainer,$April$3,$2009$$Refueling!the!muscles!after!a!workout!is!essential!for!any!athlete!looking!to!maximize!gains!and!prepare!for! the! next! workout.! ! If! your! muscles! are! not! receiving! the! correct! macronutrients,! in! the! correct!amounts,! at! the! correct! time,! you! are! losing! out! on! better! performance.! !My! experience! is! that!most!people!don’t!properly!refuel!after!a!workout.!!Usually!one!(if!not!more)!of!three!things!happen:!!

• Nothing!is!consumed!after!a!workout!• The!wrong!things!are!consumed!after!a!workout!• The!timing!of!the!recovery!is!incorrect!

!So!here’s!what!you!need!to!know!about!postGworkout!nutrition:!!First,! let’s! briefly! discuss! some! exercise! physiology.! ! Glycogen! is! a!major! fuel! source! during! a!workout.!!Glycogen! is! stored! in! the!muscles! and! in! the! liver.! ! The!more! highly! trained! an! individual! is,! the!more!glycogen! that! is! stored! in! the! muscles.! ! After! a! workout,! the! glycogen! reserves! are! highly! depleted.!!Additionally,! protein! breakdown! is! also! high! after! a!workout.! ! In! a! 1980! article! it!was! discovered! that!protein!is!used!for!fuel!at!a!much!higher!rate!than!is!generally!assumed.!!This!means!that!after!a!workout,!the!body!is!in!a!depleted,!catabolic!state.!!So! how! do!we! deal!with! this! state! of! depletion! and! catabolism?! ! The! answer! is! insulin.! ! Insulin! is! the!master! recovery!hormone.! !HighGglycemic! index!carbohydrates!will!maximally! stimulate! insulin! to!begin!the!process!of!refueling!the!muscles.!!The!timing!of!what!you!consume!after!a!workout!is!essential.!!We!know!that!glycogen!levels!are!low!and!protein! breakdown! is! high! after! a! workout.! ! It! has! been! demonstrated! that! there! is! a! window! of! 30!minutes! after! exercise! that! is! optimal! for! refueling.! ! During! that! time! period,! the! body! is!most! able! to!recover.! ! Ingestion! of! carbohydrates! during! the! 30Gminute! window! maximally! increases! insulin! levels,!which!promotes!glycogen!restoration.!!Additionally,!increasing!levels!of!insulin!after!exercise!increases!an!optimal!hormonal!environment!and!can!serve!as!a!potent!stimulator!of!protein!synthesis.!$Post Workout Shake Jeremy$DuVail$Pitting!powder!against!whole!food,!research!indicates!that!the!supplements!may!provide!a!slight!advantage.!The!quick!source!of!amino!acids!increased!the!fractional!synthesis!rate!of!muscle!(a!fancy!term!for!rate!of!muscle!building)!more!than!just!a!regular!meal.!In!addition!to!adding!size,!it!proves!to!be!effective!at!increasing!workout!performance. Size!also!matters.!Don’t!look!to!shake!up!an!entire!jug.!It!appears!that!20!grams!of!protein!taken!within!two!hours!after!exercise!is!the!most!effective!amount!to!maximally!promote!muscle!growth.!A!heavier!dose!likely!won’t!produce!any!major!added!benefit.!

23

POST PROGRAM

Adopting a whole food lifestyle. It$ is$ not$ expected$ for$ people$ to$ follow$ the$ plan$ permanently.$$Although$ focusing$ on$ eating$whole$ foods$ and$balanced$meals$ of$ complete$ protein,$ carbohydrates$ and$nonJstarchy$ vegetables$ regularly$ is$ highly$ recommended.$ $ The$objective$of$ the$program$ is$ to$help$ you$obtain$a$healthy$eating$plan$for$life! Phasing omitted foods back into your diet:$Here$are$some$suggestions$for$you$to$consider.$All$of$these$may$not$apply$to$your$individual$choices$for$your$life$so$pick$and$choose$as$needed:$$1. Continue$to$have$at$least$1$to$2$plantJbased$meals$each$day.$Protein$shakes$are$perfect$for$this$and$

will$help$you$maintain$your$weight$loss.$2. Wait$30$days$from$the$last$time$you$had$dairy$before$introducing$it$into$your$diet$again.$Do$so$slowly$

beginning$with$cheeses$and$yogurts.$Greek$yogurts$have$the$least$lactose$in$them.$3. It$is$also$optimal$to$wait$30$days$to$add$gluten$back$into$your$diet.$4. To$determine$if$your$body$is$intolerant$or$sensitive$to$a$certain$food,$it$is$best$to$eat$that$food$for$1$to$

2$days$and$notice$how$you$feel.$$5. Most$sensitivities$become$obvious$within$24$to$72$hours$after$reintroduction$of$the$food.$6. Give$yourself$time$to$examine$how$your$body$responds$to$certain$foods$by$introducing$them$one$at$a$time.$7. Build$your$eating$plans$around$the$list$of$allowed$foods$knowing$that$these$are$the$best$foods$for$

your$body.$8. Be$aware$of$the$list$of$foods$to$avoid$knowing$that$when$you$decide$to$eat$foods$in$that$area,$you$

can$balance$it$out$with$foods$from$the$allowed$list.$9. Food$sensitivities$do$not$mean$you$can$NEVER$have$that$food$again.$$However,$having$completed$this$

program,$you$can$now$enjoy$knowing$how$different$foods$make$you$feel.$10. Realize$that$behavior$is$a$HUGE$component$of$how$we$eat.$$Become$aware$of$your$emotional$

connections$to$food$and$work$to$control$them,$don’t$let$them$control$you.$11. If$you$want$to$continue$to$lose$weight,$stick$with$foods$on$the$allowed$list$and$avoid/minimize$foods$

on$the$“Take$Away”$list$or$just$continue$to$follow$the$program$until$you$have$reached$your$weight$loss$goal.$

12. Continue$to$drink$between$meals$~$half$your$body$weight$in$fluid$ounces$everyday!$13. Exercise!$14. Keep$track$of$your$“food$irritants”$and$choose$wisely,$especially$in$times$of$stress.$15. Congratulate$yourself!$What$you$did$takes$a$lot$of$determination,$discipline$and$desire.$Continue$to$

be$respectful$of$yourself$and$your$body$with$the$changes$you’ve$made.$$$$

Design' a' lifestyle' program' with' the' foods' that' work' best' for' you.'' Create' YOUR' own' template' for'success.''Shakes,'fiber,'Detox'Tea,'Fizz'Sticks,'Fit'Chews,'sea'soak'baths,'Digestion'Plus,'omega'oils,'and'daily'vitamin'packs'are'all'safe'to'use'on'an'ongoing'basis.'$