Spicy Energy Mix

By EatingWell Test Kitchen, EatingWell.com

Sweet mangos and dates mixed with crunchy pumpkin seeds get a dose of heat from a prepared spice rub.

Makes 1 serving


Prep Time: 5 minutes
Total Time: 5 minutes

Ingredients

1 ounce pepitas, (pumpkin seeds)
1 1/2 ounces dried mango
1 ounce pitted chopped dates
1/4 teaspoon prepared spice rub

Directions

1. Combine pepitas, mango, dates and prepared spice rub.

Nutrition Information

Per serving: 368 calories, 14g fat, 8g protein, 5g fiber, 121mg sodium

What Is Aloe Vera?

Aloe vera flourishes in warm, dry climates, and many people mistake it for a cactus, but, in fact it is a member of the lily family. It stays moist when other plants would wilt and die by closing its pores to prevent the loss of moisture. There are over 200 varieties of aloe, but it is the Aloe Barbadensis Miller (aloe vera) plant which has been of most use to mankind due to its beneficial properties.

Ancient records show that the benefits of aloe vera have been known for millennia. Its therapeutic qualities have been used for more than 5000 years. George Ebers first discovered its antiquity in 1862 in an Egyptian papyrus dated 1500 BC. Greek and Roman physicians used it to great effect as a medicinal herb. Researchers have also found that both the ancient Chinese and Indian cultures used aloe vera. Egyptian queens used it in their quest for physical beauty. Aloe plants are referred to in the Bible and legend suggests that Alexander the Great conquered the island of Socotra in the Indian Ocean to make a supply of aloe plants available for his wounded soldiers.

However, the advent of documented medical science in the western world, and the power shift towards more temperate climates led to a decline in the use and availability of aloe vera.

Nowadays, although medicines and drugs can be very effective in treating ailments, long-term use often involves side effects for patients. Consequently, more consumers and scientists are turning back to look at more traditional, natural therapies which have been long neglected. As a result, aloe vera is once again attracting attention since it can provide many benefits to our health and lifestyle. Hardly a week goes by without the benefits of aloe vera being highlighted in the 'health' pages of major national newspapers.
However, the use of aloe vera in climates where it does not grow is only made possible by a process called stabilisation. For example, if you slice an apple and leave it open to the air, the fruit quickly discolours - it is the same with aloe. In the wild, the inner leaf gel is protected by the fleshy outer rind that prevents moisture loss and protects it from the atmosphere.

Once the leaf is cut, the process of oxidation begins which, if left, would deplete the precious gel of many of its beneficial properties. Stabilisation is a method of preserving the gel, in a state as close as possible to its original form, without losing the original potency and effectiveness of the fresh leaf. Without stabilisation, the product would degrade even under refrigeration. Forever owns patents on the stabilisation process, reflecting its expertise in aloe that is second to none. As a Distributor of Forever, you can now share in the success of this remarkable Company, whilst bringing genuine benefits to your Customers in a marketplace that knows no barriers of age, gender or culture. www.gyenyame.myforever.biz/store or http://www.gyenyame.myflpbiz.com/

Top 10 Reasons To Drink ARGI+

Top 10 Reasons to Drink ARGI+ by Dr. Peter Atherton

M.B.Ch.B., D.Obst. R.C.O.G., F.R.C.G.P & Advisory Board Member

1. Acts to release anti-ageing hormones. Who wants to look older than their years?
2. Affects insulin sensitivity so is particularly useful in maintaining blood glucose control.
3. An extract of red wine which is included in the product helps to reduce blood cholesterol levels.
4. The pomegranate and fruit components are a rich source of antioxidants; needed to fight the damaging effects of free radicals.
5. Increases muscle mass and strength, whilst reducing the amount of fatty tissue. A welcome benefit for sportsmen and women.
6. The nitric oxide formed permits greater blood flow and may improve sexual function.
7. Aids bone and tissue growth and repair so is particularly appropriate after fractures and soft tissue injury.
8. Helps maintain a healthy blood pressure and cardiovascular system.
9. Supports the immune system. Nitric oxide, derived from L-Arginine, is utilised by white blood cells and other scavenging cells to attack bacteria as it is toxic to them and makes these immune cells more lethal.
10. ARGI+ is a marvellous daily supplement that supports better health throughout many systems of the body, so allowing the body to deliver optimal performance.

For more information go to www.gyenyame.myforever.biz/store or http://www.gyenyame.myflpbiz.com/
or email gyenyame.healthyliving@gmail.com

ARGI+

At a glance

• Promotes healthy blood pressure levels
• Proprietary fruit blend adds antioxidant power
• Boosts nitric oxide production

L-Arginine is an amino acid that’s so potent, scientists refer to it as the ‘Miracle Molecule.’ This is because our bodies convert L-Arginine into nitric oxide, a molecule that helps blood vessels relax and open wide for greater blood flow. Greater blood flow supports many important functions in our body:

• Healthy blood pressure levels
  
  
  
• Overall cardiovascular health
• Immune function
• Muscle growth
• Bone & tissue growth & repair
• Male sexual function
• Fat and glucose metabolism
• Anti-aging hormone production and more

With so many health benefits, ARGI+ provides all the power of L-Arginine, plus:

• Pomegranate – well-known for its strong antioxidant properties
• Red Wine Extract – to help maintain healthy cholesterol levels
• Grape Skin and Berry extracts for cardiovascular and immune system health

Together, these ingredients create a new generation of supplement – one that supports better health throughout your entire body. Just a scoop of ARGI+ mixed with water or your favourite aloe drink helps provide a performance boost to every part of you. Add optimal health to your family’s diet with the power of L-Arginine!

Formula Ingredients
Vitamin C (as ascorbic acid) 80mg
Vitamin D3 (as cholecalciferol) 5mcg
Vitamin K2 (as menaquinone) 75mcg
Vitamin B6 (as pyridoxine hydrochloride) 1.4mg
Vitamin B12 (as cyanocobalamin) 2.5mg
Folate (as folic acid) 200mcg
L-Argine 5mg
Proprietary Forever Fruit Blend* 220mg

*Includes: grape skin extract, pomegranate extract, red wine extract, elderberry juice powder, raspberry juice powder, morello cherry juice powder, blackberry juice powder, blackcurrant juice powder and blueberry juice powder.

Other Ingredients
Citric acid, natural mixed berry flavour, xylitol, d-ribose, and sucralose.
Contents
300g (10.6oz).
Suggested Use
One scoop of ARGI+ mixed well with 8oz of water or Aloe Vera Gel, once daily.
Note: if you have a heart condition, are pregnant or taking other medication, consult your doctor before using this product.

Forever Bee Honey

Forever Bee Honey is back, so brighten up breakfast time with our all natural, delicious honey loaded with nature’s goodness. Very nutritious, containing approximately 100 calories per 30g, Forever Bee Honey is rich in carbohydrates, calcium and phosphorus. A delicious way to enjoy all the nutritional benefits of honey and give you an instant energy boost to get you going in the morning. Perfect for porridge, toast, pancakes and more. Also great for replacing sugar in your diet.


Bees make honey by travelling from flower to flower, removing the rich nectar, storing it briefly to mix with their enzymes, then depositing the honey in their hives. Throughout the ages, honey has been recognized as a premium natural food - a storehouse of nutritional goodness that is easily digested. Honey contains many healthful substances including natural sugars (glucose, fructose and sucrose), and trace minerals. Forever Bee Honey is an all-natural, delicious sweetener loaded with nature’s goodness. Easily assimilated, Forever Bee Honey is a quick and nutritious energy source for any occasion!

Nutrition Facts
Serving Size 1 Tbsp. (21g) Servings Per Container 24
Amount Per Serving
Calories 70
	% Daily Value*
Total Fat 0g	0%
Sodium 0mg	0%
Total Carbohydrate 18g	6%
Sugars 17g
Protein 0g	0%
*Percent Daily Values are based on a 2,000 calorie diet

Ingredients
Pure Honey

Contents
17.6 oz (1.1 LB.) (0.5 KG)
Suggested Use
Can be eaten alone or as a natural food sweetener

Suggested Use
Can be eaten alone or as a natural food sweetener

• Convenient dispensing feature
• Provides quick energy
• Natural sweetener, easily digested

Pomesteen Power

Powerful antioxidant supplement that helps to keep the immune system strong and healthy. Contains two of the most potent fruits found in nature - pomegranates and mangosteens, plus a delicious mixture of pear, raspberry, blackberry, blueberry and grapeseed extract.

It is a very refreshing drink with lots of nutrients best drunk first thing in the morning on an empty stomach and drunk last thing before bedtime for a more faster and a more effective results. Why don't you try it by going to www.gyenyame.myforever.biz/store and shop online.

100% ORGANICALLY GROWN SUPPLIMENTS

Forever Active Probiotic

Promotes a healthy digestive system with a unique combination of six shelf-stable beneficial strains of microbes. An easy-to-swallow beadlet that enhances nutrient absorptionand immune function. No refrigeration required.

Nature-Min

Your body can benefit from this perfect blend of natural seabed minerals. Important for digestion, renewing body tissue and calming the nervous system, minerals also play a vital role in activating genes and hormones

HEALTHY BALANCE

Why exercise? It makes you feel good, promotes good health, helps weight loss and reduces risk of developing life threatening diseases.
You should ask your doctor’s advice before starting any kind of exercise program, especially if you haven’t done much exercise for a while, are overweight or have had a recent illness or injury. At the very least, have your weight, pulse and blood pressure checked, and get your doctor's approval for the sort of program you have in mind.

Did you know? The amount of exercise has a direct effect on your health and as well the well you look. Calories in = Calories out! Burn off what you eat and you won't put on weight.

Getting started means making just a few small changes to your daily routine which, when added together, start to have a positive effect on your health, your looks and the way you feel.
Here are some suggestions to get things moving…

• Climbing stairs is good for your cardiovascular system, and descending the stairs, with its harder impact, helps preserve bone strength.
• Avoid lifts unless you’re going higher than the 3rd floor (or more if you’re fit) or carrying something awkward or heavy.
• Just jumping 30 times a day will make your bones stronger. But don’t do it cold; warm up til you break a light sweat, then jump away. You need two things: a soft surface to land and your doctor’s ok.

Make an exercise plan

Don’t just jump out of bed one morning and start running

• Sit down and make a realistic plan, consider what you do already. Use a diary to make a note of the details.
• Adopt a gradual approach: set mini goals to help achieve your ultimate goal. e.g. Week 1, two sessions. Week 2, three sessions. And so on.
• Plan to review your progress after (e.g.) one month
• DofH recommend at least 30 mins of moderate physical activity at least 5 times a week and can include 3×10 minute chunks of activity. This includes gardening and house work, so ironing and vacuuming can get you fit!
• Whatever you choose to do ensure you have the right equipment for your safety and comfort

Find an exercise partner

Exercising on your own requires huge self-discipline. Make it easier for yourself by finding a friend or
neighbour to exercise with. This could be arranging to go for a walk a few times a week or, if you have a dog, meeting up with other dog walkers.
Alternatively, or in addition, join an exercise class that is right for you: swimming, bowls, badminton, whatever you most enjoy. But don't allow yourself to be pushed into something that is too strenuous too soon.

4 Healthy Eating Strategies

By Alla Byrne

Follow four smart eating strategies that celebrities follow and swear by.

A former champion bodybuilder, Rich Barretta has helped sculpt the bodies of celebs like Naomi Watts, Pierce Brosnan and Naomi Campbell. At Rich Barretta Private Training New York City, he offers personalized programs, including target-training methods and nutritional guidance. Barretta shares the four rules for healthy eating that his clients swear by, which you can easily adopt.

Healthy eating strategy # 1: Cut back on booze

If drinking is a big part of your social life, your waistline may suffer. Not only is alcohol loaded with carbs and empty calories, but people tend to make bad food choices when they're buzzed. A couple sugary cocktails can easily add up to a thousand calories (half of the average person's daily need), so Barretta advises avoiding alcohol altogether. If you are going to indulge, opt for a glass of wine or slim down your drink with smart swaps like trading tonic for club soda.

Healthy eating strategy # 2: Just say "no" to fried food

"Grill it, bake it, broil it, steam it, just don't fry it," says Barretta. Frying something perfectly healthy, such as chicken, takes away nutrients, while adding fat and calories. Plus, by eating fried foods at restaurants that still use trans fats, you run the risk of raising artery-clogging bad cholesterol and lowering fat-clearing good cholesterol.

Healthy eating strategy # 3: Avoid carbs at night

There's no need to deprive yourself of carbs, but you should be conscious of when you eat them. By consuming high-carb foods (potatoes, rice, pastas and breads) early in the day, you have more time to burn them off. At night, carbs are more likely to go unused and be stored as fat. Barretta's smart eating rule of thumb: Stick to lean protein and veggies after 6pm.

Healthy eating strategy # 4: Choose unprocessed foods

We all know that fresh unprocessed foods are better for us, but often reach for processed products out of convenience. While it's challenging to cut out processed foods entirely, there are certain ingredients Barretta suggests you steer clear of, including high-fructose corn syrup, MSG, white flour and processed sugar. Your best bet is to shop around the perimeter of the grocery store, where you'll find fresh meats and produce.

Healthy Foods to Have in Your Kitchen at All Times

By Caitlin Moscatello

Sweet Potatoes
Talk about optimum nutrition: Sweet potatoes have five times the "required" amount of beta carotene your body needs. So what does that mean? For one, healthier skin. Beta carotene can help prevent against sun damage. It may also boost your immune system, preventing you from getting sick from colds and other infections this winter.
Wheat Germ
Wheat germ contains magnesium, which helps keep your bones healthy in addition to reducing stress and maintaining healthy insulin levels. It also has iron, fiber, calcium, potassium and even zinc (which may help boost your immune system). Add wheat germ to your diet by sprinkling it on yogurt or healthy cereal.
Pomegranate
Eat this tangy fruit's juicy seeds or drink it in juice form for a punch of antioxidants, including tannins and anthocyanins. It's a must-have addition for any heart healthy diet since it may help blood flow and reduce levels of bad cholesterol. According to research out of UCLA, it may also help prevent certain types of cancers.
Hot Peppers
Chilies don't just spice up your favorite recipes—they’re also packed with vitamin C and may help reduce pain levels. They may also help you lose weight. Spicy foods have been found to increase the metabolic rate by up to 23 percent for short periods of time.
Oatmeal
Down a healthy dose of fiber for breakfast with a bowl of oatmeal, which may help reduce LDL or "bad" cholesterol levels, as well as provide nutrients, such as vitamin E, iron and magnesium. Tip: Add a scoop of protein powder for an extra healthy kick in the morning.

Cancer Fighting Foods in your Balanced Healthy Diet

Be sure to add even more delicious cancer fighting foods into your balanced healthy diet.

Follow these important tips:

4. Add herbs to your balanced healthy diet.

Compared with certain fruits and veggies, some herbs have more than 10 times the amount of cancer- and heart-disease-fighting antioxidants. So reach for that rosemary, oregano or thyme next time you cook.

5. Explore the health benefits of green tea.

Instead of grabbing a latte as an afternoon pick-me-up, go green-tea, that is. A recent study from Japan found that women with cancer who drank at least three cups of green tea a day reduced their risk of recurrence by more than 30 percent. Some scientists believe that the health benefits of green tea exist because the beverage is high in the antioxidant epigallocatechin-3-gallate, which may halt cancer cell growth.

6. Load up on cancer fighting foods containing lignans.

Some breast tumors are triggered by the hormone estrogen. But as it turns out lignans, or plant estrogens, may block the effect of estrogen produced by the body. (Lignans can also help lower your bad cholesterol, or LDL.) Flax and sesame seeds have the highest amounts, but whole grains and whole-grain bread, cereal, and pasta, pumpkin seeds, soybeans, broccoli, and tea are also good sources.

7. Marinate, marinate, marinate for a balanced healthy diet that is full of cancer fighting strategies.

Using high-temperature techniques, like grilling, to cook meat can create potentially cancer-causing compounds to develop. But you don't have to give up barbecues altogether. Sticking with lean red meat, chicken, and fish and marinating them for just a few minutes before grilling helps avoid charring, adds flavor, and keeps these foods moist.

Healthy Foods to Have in Your Kitchen at All Times

By Caitlin Moscatello

You get it by now: Fruits and vegetables are good, potato chips and Oreos are bad. Not exactly rocket science. But are you stocking your fridge and pantry with the right healthy foods—as in, the ones that give you optimum nutrition for your buck (and shelf space)? Here are the foods to put on your grocery list—and keep there—for a healthy diet.
Yogurt
Keep your "good" digestive bacteria at a healthy level with yogurts containing live, active cultures. Warning: Some varieties are packed with sugar, so stick with plain or check the labels before tossing it in your grocery cart. Yogurt is one of several super diet foods thanks to the fact that it's both filling and loaded with calcium, potassium and vitamin B.
Wild Salmon
Unlike some other types of fish, studies have shown that mercury levels are relatively low in salmon. This is good news, considering the fish offers optimum nutrition and protein for few calories. It also contains omega-3's, which help maintain heart health. Why go wild? Farm-raised salmon can be more prone to disease and may have been exposed to or treated with antibiotics.
Egg Whites
Even with yolks, eggs have just 70 to 80 calories each—but that yellow center is high in cholesterol. Buy fresh eggs and then take out the yolks for a quick boost of protein in your breakfast. Mix them up with fresh vegetables to add flavor.
Leafy Greens
Healthy greens like broccoli, cabbage and kale have optimum nutrition and are loaded with a plant chemical that may help lower your risk of cancer. Low on vitamins? Add some spinach to your salad. Like other dark, leafy greens, it's loaded with iron and vitamin K, the latter of which may prevent osteoporosis, diabetes and arthritis

Light Winter Recipes

Butternut Squash Soup With Fontina Crostini

Try this delicious and healthy recipe!

Serves: 6
Prep Time: 12 minutes
Cook Time: 44 minutes

Nutrition Score per serving:

(1 1/2 cups soup, 1 crostini): 229 calories, 8 g fat, 2 g saturated fat, 35 g carbs, 8 g protein, 6 g fiber, 182 mg calcium, 2 mg iron, 248 mg sodium

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 medium onion
• 1 carrot, peeled and cut into 1/2-inch pieces
• 3 ¹/₂ lb butternut squash, peeled, seeded, and cut into 3/4-inch pieces (about 7 cups)
• 6 cup low-sodium chicken stock or broth
• ¹/₄ cup chopped fresh sage
• Kosher salt and freshly ground black pepper FOR THE CROSTINI:
• ¹/₂ whole-wheat baguette, sliced diagonally into 1/2-inch thick slices
• extra-virgin olive oil
• 1 cup grated fontina
• Kosher salt

Directions

Heat oil in an 8-quart stockpot over medium- high. Add onion and carrot and cook, stirring occasionally, for 5 minutes or until onion is soft. Add garlic and cook for 30 seconds more or until aromatic. Add squash and stock or broth and bring to a boil. Add sage and continue boiling for about 20 minutes or until vegetables are tender.
Turn off heat. Using an immersion blender, blend the mixture until smooth. (Or purée in batches in a food processor or blender until smooth.) Season with salt and pepper. Keep the soup warm over low heat until you're ready to serve. Meanwhile, make the crostini. Place a rack in the center of the oven and preheat to 400°F. Arrange bread slices on a baking sheet. Drizzle with oil and sprinkle with sage. Top with fontina and season with salt. Bake for 6 to 8 minutes or until cheese is melted and bread is light golden.
Ladle soup into bowls and garnish with crostini.

By; Shape!

Four Nutritious Winter Foods

By Shape.com

Resist fattening comfort foods during the winter by stocking up on seasonal fare. Plenty of healthy vegetables and berries peak in the colder months and make for great ingredients.
Kale
This leafy green is loaded with vitamin A, C, calcium, and a handful of other antioxidants. Kale is rich in beta-carotene, which helps protect the eyes. Some studies suggest kale also helps reduce a variety of cancers.
Beets
Healthy vegetables grown underground—also called root vegetables—are believed to warm up the body, making them ideal during cold months. This colorful veggie contains a pigment called betacyanin, which can prevent heart disease. Don't let the naturally sweet taste fool you—beets are low in calories and fat too. A study in the Journal of Applied Physiology reported that beet juice improved stamina while exercising.
Cranberries
This tangy low-calorie berry (one cup has 44 calories) is loaded with antioxidants like resveratol, which helps promote heart health and is linked to cancer prevention. Even when consumed in juice form, cranberries can help treat some UTIs—just make sure there's no added sugar.
Winter Squash
Winter vegetables that are both versatile and immunity boosting are a beneficial addition to your diet. Squash is full of fiber, potassium, and vitamin A, which help reduce the risk of developing breast cancer and other diseases. A study conducted at Kansas State University found that diets deficient in Vitamin A were linked to high rates of emphysema.

10 - MINUTE MEALS

Healthy eating at home is a great way to stay fit and keep excess fat and sugar out of your diet. Use these time saving tips for your fast easy meals.

If your idea of a home-cooked meal is the Grand Slam breakfast at Denny's, you're not alone! Research shows that:

• Only 52 percent of us use our stoves on a daily basis, compared to nearly 70 percent in 1985.
• People who do cook are more likely to opt for fast easy meals like a frozen dinner (sales of those have increased by 22 percent since 1996) or a one-pot dish than bother making an entire home-cooked meal.
• Americans currently eat 54 billion meals on the go a year--that's nearly twice as many as in 1955, when the restaurant-industry share of the food dollar was 25 percent, compared to today's 46 percent.

But beyond the extra cash, there's a price to pay for all those meals on the go. Restaurant and commercially prepared food is often loaded with saturated fat, excess salt, sugar and MSG. And serving sizes are so truck-stop-huge you wind up eating for two. Become a restaurant regular and by next summer you could be ordering a supersize -- bikini!
If you want to eat healthy and lose weight, healthy cooking by preparing your own lowfat, low-cal fare at home makes the most sense. To minimize your time in the kitchen and supermarket, try delicious recipes and fast easy meals that revolve around three convenience-food categories found in your local grocery:

1. fresh and fresh-prepackaged foods
2. frozen foods and entrees
3. canned and dry, quick-cook packaged foods

Calorie Counter

Vegetables

75g low-cal vegetables
15 calories

• Bean sprouts
• Cabbage
• Celery
• Aubergine
• Green peppers
• Lettuce
• Mushrooms
• Radish
• Raw spinach
• Turnip
• Courgette

75g vegetables
25 calories

• Asparagus
• Bamboo shoots
• Broccoli
• Brussel sprouts
• Carrots
• Cauliflower
• Cucumbers
• Green beans
• Okra
• Onions
• Sauerkraut
• Tomato

75g starchy vegetables
75 calories

• Beets
• Butternut squash
• Sweetcorn
• Parsnips*
  *Parsnips may be only 75 calories, but if you roast them, why not drizzle with a teaspoon of Forever Bee honey and exclude the oil for a delicious treat!
• Peas

75g cooked beans
115 calories

• Baked beans
• Kidney beans
• Lentils

Fruits

Low-cal fruits
40 calories

Fruit	Qty
Berries	75g
Cantaloupe	1/4
Cherries	50g
Dried fig	1
Grapes	75g
Kiwi	1
Peach	1 medium
Raisins	2 tbsp
Strawberries	100g
Watermelon	150g

High-cal fruits
80 calories

Fruit	Qty
Apple	medium
Apple juice	300ml
Banana	small
Dried figs	2
Grape juice	250ml
Grapefruit juice	250ml
Pear	1 medium
Orange juice	375ml
Pineapple	150g
Pineapple juice	300ml

Breads

Low-cal breads/starches
70 calories

Fruit	Qty
Bran cereal	100g
Crackers	2
Italian bread	1 slice
Oyster crackers	18
Plain popcorn	450g
Pumpernickel	1 slice
Ritz crackers	8
White / wheat	1 slice

Med-cal bread/starches
110 calories

Fruit	Qty
Bagel	1/2 medium
Biscuit	2” - plain
Corn Tortilla	2
Croissant	½
French Fries	8
Hot-dog	bun
Muffin	small
Pancake / waffle	5”
Pitta	½

High-cal bread/starches
140 calories

Fruit	Qty
Bagel / English muffin	1
Barley	150g
Hamburger roll	1
Oatmeal	150g
Pasta	150g
Rice	150g
Sweet potato	75g
White potato	150g

Fish

100g fresh cooked low-cal fish
110 calories

• Cod
• Crab
• Haddock
• Lobster
• Pollock
• Sea Bass
• Scallops / prawns
• Trout

75-100g lean meats
165 calories

• Chicken
• Rump steak
• Ham / pork Leg
• Lamb (except breast)
• Sashimi
• Swordfish
• Tuna
• Veal (except breast)

75-100g cooked, med-fat meats
225 calories

• Boiled ham
• Canned herring
• Fried scallops
• Fried shrimp
• Minced beef (15% fat)
• Liver
• Pork loin
• Pork shoulder

75-100g high-fat meats
300 calories

• Club steak
• Cold cuts
• Corned beef
• Duck
• Fried chicken
• Minced beef (20% fat)
• It. or pol. sausage
• Lamb / veal breast
• Rib roast
• Spare ribs
• Stew meat

Fats

45 calories

Fruit	Qty
Cream (Light)	2tbsp
Cream cheese	1tbsp
Creamy dressing	2tsp
French dressing	1tbsp
Italian dressing	1tbsp
Margarine / oil	1tsp
Mayo / butter	1tbsp
Olives	5
Almonds	10
Peanuts	10
Pecans	2

Dairy & Breakfast

Food	Calories
Bacon 3 slices	100
Cheese 25g	100
Egg 1 large	80
Egg White	16
Egg Yolk	64
Yogurt Plain 150g	140

Milk 500ml	Calories
Whole	150
Semi-skimmed	120
Skimmed	90

Desserts

Food	Calories
Carrot cake	385
Chocolate or sponge cake	250 (cake portion = 1 slice)
Doughnut	240
Jelly 1 tbsp	49

Forever Nutri-Lean, for a cleaner, leaner, healthier you

Forever Nutri-Lean, for a cleaner, leaner, healthier you: "Take the guesswork out of a lifetime of healthy eating and diet control."

Forever Lite Recipes

Taste of Freedom (180 calories)

• 1 scoop Vanilla Forever Lite Ultra
• 4 oz. Forever Freedom
• 4 oz. orange juice
• Crushed ice
• Blend until smooth

Peaches n’ Berries (225 calories)

• 1 scoop Vanilla Forever Lite Ultra
• 4 oz. Aloe Bits n’ Peaches
• 5 oz. skimmed/soya milk
• 1/2 cup frozen raspberries or strawberries
• Crushed ice
• Blend

Oatmeal Delight (300 calories)

• 1 scoop Vanilla Forever Lite Ultra
• 1 tbsp. Forever Bee Honey or brown sugar
• 2 tbsp. instant oats
• 1/2 tsp. cinnamon
• 10 oz. skimmed/soya milk or water
• Blend

Spicy Double Dutch Chocolate (200 calories)

• 1 scoop Chocolate Forever Lite Ultra
• 10 oz. hot skimmed/soya milk
• 1/4 tsp. ginger
• 1/2 tsp. cinnamon
• 1/2 tsp. cloves
• 1 tbsp. unflavoured gelatin
• Blend until smooth

Just Peachy (240 calories)

• 1 scoop Vanilla Forever Lite Ultra
• 10 oz. skimmed/soya milk
• 1 fresh peach
• 1/2 tsp. peach extract
• Crushed ice
• Blend until smooth

Dream Cream (175 calories)

• 1 scoop Vanilla Forever Lite Ultra
• 6 oz. fresh orange juice
• 4 oz. natural sparkling
• mineral water
• Crushed ice
• Blend until smooth

Berry Strawberry (140 calories)

• 1 scoop Vanilla Forever Lite Ultra
• 6 oz. natural sparkling
• mineral water
• 4-6 strawberries
• Crushed ice
• Blend until smooth

Choco-Nana Chunk (255 calories)

• 1 scoop Chocolate Forever Lite Ultra
• 8 oz. cold skimmed/soya milk
• 1/2 banana
• Crushed ice
• Blend until smooth

Forever Colada (200 calories)

• 1 scoop Vanilla Forever Lite Ultra
• 10 oz. skimmed/soya milk
• 1/2 tsp. coconut extract
• 1/2 tsp. Forever Bee Honey
• Crushed ice
• Blend until smooth

After Eight (200 calories)

• 1 scoop Chocolate Forever Lite Ultra
• 8 oz. skimmed/soya milk
• Fresh mint leaf
• Crushed ice
• Blend until smooth

Forever Fruit (290 calories)

• 1 scoop Vanilla Forever Lite Ultra
• 10 oz. skimmed/soya milk
• 1/2 banana
• 3 fresh strawberries
• 1 tsp. crushed pineapple
• 1 tsp. orange juice
• Crushed ice
• Blend until smooth

Banana Nut Creme (200 calories)

• 1 scoop Vanilla Forever Lite Ultra
• 10 oz. skimmed/soya milk
• 1-2 drops banana extract
• 1-2 drops black walnut extract
• Crushed ice
• Blend until smooth

Hawaiian Style (230 calories)

• 1 scoop Vanilla Forever Lite Ultra
• 4 oz. Aloe Vera Gel or Freedom
• 4 oz. Pineapple juice
• 1/2 c. fresh or frozen pineapple, berries, or other fruit
• Crushed ice
• Blend until smooth

Orchard Morning (370 calories)

• 1 scoop Vanilla Forever Lite Ultra
• 1 cup apple juice
• 1/2 cup in-season fresh fruit
• 1 cup low-fat, plain yogurt
• 1 tsp. Forever Bee Honey
• 1 Forever Bee Pollen tablet, crushed
• Crushed ice
• Blend until smooth

Tropical Blast (340 calories)

• 1 scoop Vanilla Forever Lite Ultra
• 4 oz. skimmed/soya milk
• 1 tsp. Forever Bee Honey
• 1/2 banana
• 1/4 cup shredded coconut
• Crushed ice
• Blend until smooth

Vanilla Coconut (200 calories)

• 1 scoop Vanilla Forever Lite Ultra
• 10 oz. skimmed/soya milk
• 2-3 drops coconut extract
• or shredded coconut* 2-3 drops vanilla extract
  * add 45 calories per 1 1/2 tbsp. shredded coconut
• Crushed ice
• Blend until smooth

Nut Fudge Drink (225 calories)

• 1 scoop Chocolate Forever Lite Ultra
• 10 oz. skimmed/soya milk
• 1 tsp. Forever Bee Honey
• 1-2 drops black walnut extract
• Crushed ice
• Blend until smooth

Chocolate Almond Fudge (200 calories)

• 1 scoop Chocolate Forever Lite Ultra
• 10 oz. skimmed/soya milk
• 2-3 drops coconut extract
• or shredded coconut
• 2-3 drops almond extract
• Crushed ice
• Blend until smooth

Is My Goal Weight Realistic?

Setting your goal weight is usually the first step in initiating your weight loss plan. However, if your weight loss goal is too lofty, either week-to-week or in total, then you may be setting yourself up for disappointment.  It's important to understand what an ideal weight is for your body type and your height to keep your goal realistic.

Ideal Weight vs. Okay Weight

If you’d like to get a good idea of what you should weigh, click on the Centers for Disease Control and Prevention's guidelines for assessing your weight and links to additional resources.  Generally, a BMI of 25 or higher, a waist-to-hip ratio of  greater than 0.8 for women and 1.0 for men, and a waist measurement more than 35 inches and 40 inches for women and men respectively, are the indicators that you need to lose weight. While a weight loss goal is important, you may get below these three parameters well before you reach your goal. Use discretion as you get closer to your ideal weight to determine if those last few pounds are necessary to lose.
The healthy weight range is Body Mass Index (BMI) 19 to 24, with a BMI of 19 to 21 best for a small frame, a BMI of 21 to 23 great for a medium frame and, for a large frame and for most men, a BMI of 23 to 25 is the easiest to maintain.  Of course, exceptions do apply, especially for very muscular people who often maintain a healthy weight above the normal range.

Does size matter?
As a New York Times article outlines, “The size of your waist can tell you far more about the state of your health than the number on a bathroom scale.”  A large waist is a risk factor for heart attack, cancer, diabetes, and other diseases. But once a woman gets below a 35-inch waist and a man gets below 40-inches, it may be fine to let the size obsession go.  After you reach the healthy weight range, knocking off inches around your waist will get harder and harder. Your body has limitations based on frame size, body shape, and where your fat is distributed.  For tall women, being a size 6 or 8 is usually the aspiration, but don’t beat yourself up if that goal eludes you. The small sizes are generally made for the women who are naturally short.  If most of the tall women wear a size 4, then what will the short women wear?

What will it take to maintain?
While following extreme measures is needed to lose the weight, don't bank on continuing to work out six days a week or to heavily restrict your calories every day for the rest of your life.  There should be a light at the end of the weight loss tunnel, and knowing what that light is means figuring out what kind of lifestyle you will need to maintain your goal weight.  Consider the daily amount of calories and exercise you will have to endure when you reach your goal. (Calorie Count's Calorie Target Tool will give you that number.) If getting down to 120 pounds means exercising 6 times a week and eating only 1500 calories a day, do you think it’s possible or necessary to maintain that weight?
Being healthy means enjoying life and not stressing about daily activities.  Eating and exercise should be fun. At your goal weight, you should be able to do both without feeling deprived.  Focus on staying healthy, rather than on a number, and the most important goal - a long, fulfilling life - will be achieved--- By Carolyn Richadson http://caloriecount.about.com/profile/carolyn_r