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 “AS-IS” 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!

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 self-confidence.

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 nutrient-dense 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 - a vegan-certified line that is gluten-free, dairy-free, and soy-free 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 allergenic-free, 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/soy-free 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.

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

Achieve Optimal Success! Throughout the 30-Day 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 30-day 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 - I am

not walking around in a fog. • My stomach is significantly flatter. • Less cravings- I was very addicted to sugar. • Less hunger- The shakes keep me satisfied. • I wake up and don’t have to have coffee- 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!”

-Patty, 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: 31-1/2” Belly button: 29” 2 in. below: 35” 2 in. below: 32-1/2”

- 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!

-Paula, 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.”

-Kay, 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.”

-Dr. 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 - 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 7-Day Body Cleanse - 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) - 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) - A healthy balance of protein, fiber, 15 vitamins and minerals, these bars satisfy hunger and help boost energy.* Made with nutrient-rich 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.

*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 pre-packaged and fast food, many people today are overweight and under- 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 - 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, flu-like 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 - 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 twenty-first 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 INNERG-PLEX® 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 1-2 meals per day and use a post-workout 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 nutrient-rich 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 1-2 meals per day and use a post-workout 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 blood-sugar 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 cross-linked 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”

- Dr. Nicholas Perricone, MD, FACN

ARBONNE Essentials Energy Fizz Sticks can be used between meals to curb appetite without elevating blood sugar. These high-energy 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 8-16 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 7-Day 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

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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 by-products 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 3-day sample of Arbonne’s anti-aging 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 sodium-free, spray-dried 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 Cage-Free eggs Wild Cold Water Fish

Organic, Free-Range 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!

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THE HEALTHY LIVING 30-DAY PLAN

Healthy Living 30-Day Plan:

1. Replace 1 - 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 free-range 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, non-starchy 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: free-range 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 non-starchy 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 home-made broth.

Solid snacks are okay if you go further than 4 to 5 hours between meals and are feeling hungry. (See #11 above)

*Quick, on-the-go snack or meal replacement: Arbonne Nutrition Bar or ready-to-drink 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.

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Tips on Preparing a Meal

When preparing a whole food meal, remember that you want to eat food that is organic, cage-free, free-range, or wild whenever possible. Refer to the Portion Size Guide and especially remember to eat lots of non-starchy 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 non-starchy 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 = Non-Starchy 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

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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 1-2 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 re-instated. With an increased intake of fibers, it is recommended to increase the amount of water . -Dr. 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.

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

by-product of cheese (fat and casein)

production. Whey protein powders should not

be used during this program. Arbonne

Essentials Protein Shake Mix is a high-quality

vegan protein. It contains flax seed, alfalfa,

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 by-product of cheese (fat and casein) production. Whey protein powders should not be used during this program. Arbonne Essentials Protein Shake Mix is a high-quality 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/dairy-free.

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.

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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

COCONUT 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 post-workout 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

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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 cage-free proteins, grass-fed beef, organic high-fiber 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 - do your research, make lists, get recipes,

learn more or pre-shop before you ever enter the store

www.traderjoes.com

Informative, educational, get recipes, or pre-shop before going

www.foodforlife.com

www.foodshouldtastegood.com

www.ushealthfoodstores.com

Find a store in your state/local area

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Why Grass-Fed Beef? Grass-fed beef is naturally leaner than grain-fed beef. The Omega 3 content in beef that feed on grass is 7% of the total fat content compared to 1% in grain-only fed beef. Grass-fed beef has the recommended ratio of Omega 6 to Omega 3 fats (3:1). Grass-fed 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 non-grass-fed 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 home-made broth all count towards your daily total.

Organic Fruits and Vegetables Fresh and frozen

Complete Proteins Organic, cage-free, hormone-free and free-range meats are found in most meat markets, health food stores or sometimes even at Costco. Only buy organic, grass-fed beef and organic, free-range chicken. As for fish, purchase wild fresh (never farmed) or canned (in water). Also use plant-based 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 high-oleic 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 vacuum-sealed 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!

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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 non-starchy vegetables with your meals or drink dehydrated greens or home-made 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

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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 work-outs.

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 post-workout 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. High-glycemic 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 30-minute 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.

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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 non-starchy 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 plant-based 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!

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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.