Nutrition Journey

1. Balance Nutrients
Maintain Good Nutrition- Proper, balanced nutrition provides the nutrients you need every day to fuel your
daily activities, promote and maintain a lifetime of good health and make your best shape a reality. The right
nutrition is balanced nutrition. Committing to these simple nutrition guidelines can put good health within
reach.

Protein (Whey Protein)

Builds and maintains body tissues 身体组织, provides a source of energy and can enhance metabolism 代
谢. Eat two to three servings, from different sources, every day.

 It’s found in animal sources like meat, fish, poultry, eggs and dairy products
 It’s found in plant foods like beans and lentils and soybeans, which unlike animal proteins, have no cholesterol and
less fat

Healthy proteins include fish, chicken soybeans and lentils.

* Metabolism is the biochemical process of combining nutrients with oxygen to release the energy your our bodies need to function.
Your resting metabolic rate (RMR) is the number of calories your body burns to maintain vital body functions such as heart rate, brain
function and breathing.*

Much of the protein found in protein bars, drinks and powders is derived from milk. When milk is processed
to form cheese or yogurt, the remaining liquid is called whey.
This liquid contains the fast-digesting proteins commonly referred to as whey protein.
Before processing, about 20% of the protein in milk is whey.
Whey considered high-quality proteins because they contain all the amino acids needed by your body.
Whey is considered particularly beneficial for increasing the production of new protein in your muscles.
One study in 192 exercising individuals found that taking whey protein supplements, including whey isolate
or concentrate, led to improvements in lean mass and strength.
In regards to protein, one of the most important factors is your total daily intake. What’s more, it is often
recommended that the majority of daily protein intake comes from high-quality sources such as dairy, eggs
and poultry.
Source: https://www.healthline.com/nutrition/whey-protein-isolate-vs-concentrate#section4

How much and why we need Protein?

The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per
pound. This amounts to: 56 grams per day for the average sedentary man. 46 grams per day for the
average sedentary woman.
Source: https://www.healthline.com/nutrition/how-much-protein-per-day

First off, protein is more satisfying than the other two macronutrients because of specific signals it sends to
the brain. When we snack on protein instead of sugars and fats, the body feels more full which helps people
control their appetite between meals thus cutting calories and controlling their weight. Recent clinical
research has supported this physiologic phenomenon.

A second reason for choosing protein as a snack is its thermogenic effect. This refers to the metabolic tax a
food puts on the body after we eat it. This metabolic tax for protein is much higher than sugar or fat
because the body uses more energy to digest it. This means that when you choose protein over the other
two, you are burning more calories during the process of digestion. Having this higher tax rate is good
because protein tends to be low in caloric content, so the body is working harder on fewer calories.

A third reason to choose protein snacks over sugars and fats is the body's need to replenish the building
blocks of muscle tissue. Muscle is important for our daily activities and it determines our metabolism. So the
more we maintain our healthy lean muscle mass, the higher we maintain metabolism
Source: https://health.herbalife.com.my/health-articles/weight-management/protein-snacks

Most of whey protein’s side effects are related to digestion.

Some people have problems digesting whey protein and experience symptoms such as bloating, gas,
stomach cramps and diarrhea.
But most of these side effects are related to lactose intolerance.
Lactose is the main carb in whey protein. People who are lactose intolerant don’t produce enough of the
enzyme lactase, which your body needs to digest lactose.
Alternatively, try a non-dairy protein powder, such as soy, pea, egg, rice or hemp protein.

Source: https://www.healthline.com/nutrition/whey-protein-isolate-vs-concentrate#section4

Why amino acid?

The branched-chain amino acids (BCAAs) are a group of three essential amino acids: leucine, isoleucine
and valine. They are essential, meaning they can't be produced by your body and must be obtained from
food. BCAA supplements have been shown to build muscle, decrease muscle fatigue and alleviate muscle
soreness.
Source: https://www.healthline.com/nutrition/benefits-of-bcaa

Healthy Fats

Fat has several functions in our daily diets.

 It helps maintains our brains and nervous system

 Helps absorption of fat-soluble vitamins
 Adds flavor to foods
 Keeps our eyes, skin, bones and nails healthy
 Energy: Fat is an excellent energy source. It provides 9 calories per gram, whereas protein and carbs each provide 4
calories per gram.
 Hormone and gene regulation: Fats regulate the production of reproductive and steroid hormones, as well as genes
involved in growth and metabolism (1Trusted Source, 2Trusted Source).
 Brain function: Adequate fat intake is important for brain health, including mood (3Trusted Source, 4Trusted Source).
 Absorption of fat-soluble vitamins: Vitamins A, D, E and K must be consumed with fat to be properly absorbed.
 Flavor and fullness: Adding fat to foods makes them tastier and more filling.
 The fat stored inside your body helps insulate your organs, keeps you warm and provides a vast source of energy that
you can use in the case of famine.


Healthy Fats Come From:

 Fish and fish oil

 Olive oil
 Nuts
 Avocado

To Keep Fat Intake Down:

  Avoid any fried foods
 Bake, roast, broil or steam your food
 Go easy on sauces, gravies, salad dressings, mayonnaise, butter and margarine
 Try low or nonfat versions of foods (e.g. milk, yogurt, spreads, salad dressings and snack foods)
 Let Formula 1 Nutritional Shake Mix fill you up without filling you out

Incorporate Healthy Fats into Your Diet:

 Have fish a few times a week

 Add a handful of nuts or some avocado to a salad
 Use olive oil sparingly in cooking

How many healthy fats we need?

The dietary reference intake (DRI) for fat in adults is 20% to 35% of total calories from fat. That is about
44 grams to 77 grams of fat per day if you eat 2,000 calories a day. It is recommended to eat more of
some types of fats because they providehealth benefits.
Source: https://my.clevelandclinic.org/health/articles/11208-fat-what-you-need-to-know

Fiber
Fiber is essential for healthy digestion and for keeping the digestive system in balance.

 It helps to move foods through the digestive tract

 It is found in vegetables, fruits, beans, oats, whole-grain rice and pasta, whole wheat bread, nuts, seeds and brans

How many fibre we need?

The nationalfiber recommendations are 30 to 38 grams a day for men and 25 grams a day for women
between 18 and 50 years old, and 21 grams a day if a woman is 51 and older. Another general guideline is
to get 14grams of fiber for every 1,000 calories in your diet.
Source: https://www.everydayhealth.com/hs/guide-to-daily-fiber/too-much-fiber/
Carbohydrates
A major source of fuel for the body that is critical for daily functioning, including exercise.

Healthiest Carbs:

 Fruits
 Vegetables
 Whole grains, including whole-grain breads, pastas and cereals and brown rice

Colorful fruits and vegetables also supply needed antioxidants and phytonutrients.

Bad Carbs:

 Sweets and sugars because they have no fiber, vitamins or minerals

Incorporate Healthy Carbs into Your Diet:

 Try filling half your plate with salads and vegetables

 Have fruits and veggies for snacks and use whole-grain breads for sandwiches

Healthy Breakfast
Start your day right! Breakfast is important because it kick-starts your metabolism and provides energy for you to use
throughout your day.
 TIP: Healthy Breakfast, Healthy Choice
For breakfast, enjoy a Formula 1 shake made with nonfat milk, fruit and Personalized Protein Powder, according to your
needs.

Small Frequent Meals

Reduced meal portions, eaten frequently throughout the day, help you prevent energy slumps and unhealthy snack
cravings.

Nutritious Snacks
Fruits, vegetables and small servings of protein – such as nuts, yogurt or low-fat cheese during mid-morning and mid-
afternoon – help you avoid overeating at lunch or dinner time.

Regular Hydration
Ensure a regular intake of fluids to stay properly hydrated.

Essential Nutrients
Your body needs nutrients to function properly or your health will suffer. Getting the right amount of nutrients is
called Balanced Nutrition. The nutrients known to be essential for human beings are proteins, carbohydrates, fats and
oils, minerals, vitamins and water.

Vitamins & Minerals

These are an important part of a balanced diet needed to support your body’s healthy functioning and metabolism

Minerals
There are 17 minerals such as calcium, iron and magnesium that we must consume because the body cannot make
them.
Minerals such as calcium can help develop strong bones and teeth.
Minerals also help the chemical processes in your cells that occur daily as part of normal metabolism.
Antioxidants
are substances that can prevent or slow damage to cells caused by free radicals, unstable molecules that the body
produces as a reaction to environmental and other pressures. (https://www.medicalnewstoday.com/articles/301506.php )

2. Herbalife Content
The nutrients you need in about 120 calories. Each shake contains up to 21 vitamins and minerals, as well
as a mix of protein, carbs and fibre to help fill you up.The Perfect Blend of Nutrients**
 MG= Miligrams
IU= International units for fat-soluble vitamins
https://iamherbalifenutrition.com/our-products/

a. Formula 1 Mixed Protein Shake

Specially formulated with a plant-based blend of pea proteins and crafted to meet your evolving
nutritional needs, Formula 1 contains only high-quality, non-GM ingredients to nourish your body.
Protein is vital to a healthy diet, as it’s one of the essential building blocks for many cellular components
in your body. One serving of Formula 1 provides 10 g of plant-based protein. Clinical studies have
shown that daily usage of meal replacement shakes is effective for managing weight, along with moderate
exercise.*
 10 g of a high-quality, easily digestible protein blend (pea, rice, quinoa) to help sustain energy and satisfy hunger
 5 g of fiber
 21 vitamins and minerals
 6 g sugar
 Made with Non-GM ingredients‡
 No artificial flavors or sweeteners‡
 Gluten-free certified
 Vegetarian certified
 Kosher certified
 Low-GI†
 Suitable for diabetics‡§
 Not made with soy and dairy

Source: https://catalog.herbalife.com/Catalog/en-US/Healthy-Weight/Formula-1/Formula-1-Healthy-Meal-
Nutritional-Shake-Mix
 b. Formula 3 Protein
Personalized Protein Powder is a high-quality protein blend that supports your weight-management and
fitness goals. Increased protein intake helps you feel fuller longer and maintain your energy level between
meals.
 Helps sustain energy, satisfy hunger, and build and maintain lean muscle
 5 g of soy and whey protein, providing all 9 essential amino acids
 0 g carbohydrates, 0 mg cholesterol, 0 g sugar
 Unsweetened
 Women should add up to 2 tablespoons (10 g of protein) to each Formula 1 shake.
 Men should add up to 3 tablespoons (15 g of protein) to each Formula 1 shake.
 Powder form.

c. Herbal Aloe Concentrate

Herbal Aloe Concentrate contains aloe that soothes the stomach and supports nutrient absorption and
intestinal health.
 Soothes the stomach
 Supports healthy digestion
 Relieves occasional indigestion
 Supports nutrient absorption and intestinal health
 Alkalinity- Heartburn relief
 Hydration- water dense plant, help in detox
 Liver function
 Constipation
 Clear Skin- help reduce the frequency and appearance of acne. It may also help reduce skin conditions like psoriasis and
dermatitis.
 Nutrition boost

Source: https://www.healthline.com/health/food-nutrition/aloe-vera-juice-benefits#benefits-of-aloe-vera-juice

d. Herbal Tea Concentrate

Herbal Tea Concentrate contains caffeine which jump-starts your metabolism and provides a boost to help you feel
revitalized. For optimum experience, mix a little more than ½ teaspoon with 8 ounces of water. This refreshing, low-
calorie tea is available in a variety of flavors.

Key Benefits
 Jump-starts thermogenic (metabolic) activity
 Boosts the feeling of energy
 Provides antioxidant support
 Instant and low-calorie

Herbalife Story (Since 1980)

Herbalife founder Mark Hughes dreamed of “a future brilliant beyond compare” by helping people improve their lives
through better nutrition and an unparalleled business opportunity.

https://company.herbalife.com.my/
About Herbalife
We are a global nutrition company that has helped people pursue a healthy, active life since 1980. Our nutrition, weight-
management and personal care products are available exclusively through our more than 2.3 million independent Members in
more than 90 countries.

We support the Herbalife Family Foundation (HFF) and its Casa Herbalife program to help bring good nutrition to children in
need. We also sponsor world-class athletes, teams and events around the globe, including the LA Galaxy soccer club, as well
as champions in more than 15 other sports.

Our Mission is to change people’s lives by providing the best business opportunity in direct selling and the best nutrition and
weight-management products in the world.