Why eat?.............................................................................1What is the difference between Proteins, Carbohydrates and Fats?.....................3Smart Shopping and Ready to Eat Tips.................................................16Daily Healthy Choices................................................................18When to eat what?....................................................................22Nutrition Facts......................................................................52Healthy Recipes......................................................................66Testimonials.........................................................................119

Chapter One

Why eat?

Are you skipping meals? Skipping breakfast and/or lunch usually makes people so hungry that at dinner, they stuff their face more than they would if they had not skipped a meal and end up eating more calories than they should. When overwhelming hunger strikes, people generally grab whatever is available, instead of cooking a light and healthy meal. A snack like a fruit or a vegetable dip is a good snack in between meals and it gives you a feeling of satisfaction as long as it is a well-balanced snack (like you will see in the next pages). There is nothing wrong in eating often. Eating small meals every 2-3 hours keeps your metabolism running all day and burning faster, instead of starving yourself into obesity.

Very important information to have before you start your new lifestyle:

Along with cutting calories, it is recommended to use as many of the metabolic boosters as you can to help you lose body fat:

1-Frequent eating:

Each time you eat you raise your metabolic rate and burn more calories. It is like a car, it needs gas to run!

2-Muscle boosting:

Building muscle with light weights, will help burn more calories even at rest.

3-Aerobic exercise:

Power walk, jogging, swimming, biking, etc, will help burn extra calories.

4-Water:

VERY IMPORTANT. Drink half your body weight in ounces of water daily, (preferably between meals) water has no calories and can stop you from snacking.

5-Sleep / Rest:

Get at least 8 hours of sleep per night to maintain your metabolism.

Most people are in a hurry to get fit or healthy. It took a long time to get unfit or unhealthy so it should not be surprising that the body will need sufficient time to adapt both internally and externally for long term health, fitness and performance benefits.

What is the difference between Proteins, Carbohydrates and Fats?

1. Carbohydrates

The major function of carbohydrates is to provide energy to the muscles and the body's main tissues. Carbohydrates are the only source of energy that the brain and central nervous system use. To prevent a deficiency, the brain and the central nervous system need about 130 grams (10 tablespoons) of glucose a day with an intake of 20 to 35 grams of fiber. In a healthful diet, the majority of the carbohydrates come from fruits, vegetables, whole grain breads, cereals and dairy products. Limiting added sugar and sweeteners is a nutrition recommendation. Generally, it is recommended to limit simple carbohydrate intake to less than 25% of the total calories while added sugar should be limited to 10% of the total calories. Active individuals should stick to 25% of their total calories for added sugar, while sedentary individuals should limit their consumption to 10% of their daily intake.

There are two kinds of carbohydrates: a) Complex Carbohydrates and b) Simple Carbohydrates

a) Complex Carbohydrates

Starches and fiber are complex carbohydrates and they are the primary source of energy used to fuel the body. They are generally not sweet to the taste like simple carbohydrates.

Starches

Starch is the storage form of carbohydrates in plants. It is found in potatoes, sweet potatoes, legumes, beans, corn, rice, wheat and oats. If we eat the whole grain, it is called the bran; it contains most of the fiber and is a good source of the B vitamins. The germ lies at the base of the kernel. It comes in the source of vegetable oils such as corn or safflower oil, and is rich in vitamin E. The endosperm is the starchy food supply for the sprouting embryo. It is primarily starch, but it also contains most of the proteins and some of the vitamins and minerals.

Fiber

Human enzymes cannot digest them. Fiber consumed in the body can have beneficial health effects, from reducing constipation to lowering blood cholesterol. Fiber is the key to eliminating these extra pounds. They are carbohydrates that are indigestible. It help keeps your blood sugar steady (so you don't feel a strong craving for more food). That is why a high fiber program does not make you feel deprived.

There is 2 kinds of fiber: soluble fiber and insoluble fiber. It is important to have both kinds in the diet every day.

Soluble Fiber: They are found in beans, peas, lentils, oats and barley, some fruits and vegetables such as apple, carrots, plum and squash. These food may help lower the blood sugar which is important, if you have diabetes.

Insoluble Fiber: They are found in foods like wheat bran, whole grains and all vegetables and fruits. They keep the digestive system running smoothly. This helps prevent constipation, hermorhoids and other digestive problems. It may help to prevent some types of cancer.

b) Simple Carbohydrates

Natural sugars known as glucose, fructose and galactose are simple carbohydrates.

Glucose

Commonly referred to as blood sugar, it is the most important carbohydrate fuel for the body. Glucose is most often part of a disaccharide or starch. It is stored in muscle cells and in the liver.

Fructose

Fructose is found in fruits and vegetables.

Galactose

Occurs most often as a part of lactose like in milk.

Carbohydrates and Health

A dietary pattern that is high in unrefined carbohydrates, such as whole grains, fruits and vegetables, has been associated with lower incidences of a variety of chronic diseases. Diets high in refined carbohydrates, such as added sugar and white flour, may contribute to chronic disease risk.

Carbohydrates are not "fattening". They provide four calories per gram compared to nine calories per gram for fat.

Unrefined carbohydrate intake reduces caloric intake because the fiber in the food adds bulk to the gastrointestinal tract and causes you to feel full while consuming less.

Carbohydrates and Exercise

Carbohydrates are the major source of energy during exercise. At a lower intensity (<60% VO2 Max), fat oxidation supplies energy for exercise, but at a higher intensity, carbohydrates are essential. They supply the majority of energy for exercising muscles. Muscles use the stored glucose when under intense workouts. Without adequate amounts of carbohydrates in your diet, you may experience tiredness, staleness and lack, of motivation to train. When you control your carbohydrate consumption, your body will switch from burning glucose derived from carbohydrates to burning primarily fat as its energy source.

Not all Carbohydrates are created equals Glycemic Index (GI)

What is the Glycemic Index? The GI is a measurement to rank how fast carbohydrates are digested and absorbed resulting in the rise of blood sugar levels. It is the way to compare foods and their effect on blood glucose levels. Carbohydrates that break down quickly have the highest Glycemic Index. Carbohydrates that break down slowly and release glucose gradually into the blood stream have a low Glycemic Index. Lowering the Glycemic Index and Glycemic Load has been shown to improve blood glucose levels and high blood cholesterol.

As a general health rule, most scientists recommend eating foods that have a lower GI prior to exercising and they recommend consuming those with a higher GI during and after exercising to help replenish glycogen levels.

Glycemic Index Chart

Low GI

All Bran Cereal Apple Apple Sauce Beans / Baked Beans / Black Beans / Pinto Bread / Rye Bread / Whole Wheat Carrot Cherry Chocolate / Dark Grape Grapefruit Green Peas Green Vegetables Ice Cream (sugar-free) Kiwis Lentils Lentils / Red Milk Oatmeal Orange Peach Peanuts Pear Plum Rice / Brown Long Grain Spaghetti / Whole Wheat Strawberries Sweet Corn Sweet Potato Tomato Yogurt / Low Fat

Medium GI

Apple Juice Barley / Pearled Beets Cantaloupe Cereals Corn Meal Couscous Gatorade Orange Juice Pineapple Potato / Mashed Potato / Red Raisins Rice / Long Grain Sucralose / Table Sugar Sweet Corn Taco Shell

High GI

Bagel Baguette Banana Cranberry Juice Croissant Fruits / Dried Honey Mango Maple Syrup Melon Muffin / English Pancake Potatoe / Baked Pretzels Rice Cake Rice / White Spaghetti / White Tapioca Tofu Frozen Dessert

How to choose carbohydrates wisely

• Increase intake of whole grains, fruits and vegetables

• Use whole grain produce such as oatmeal, brown rice and whole wheat bread

• Increase consumption of legumes such as kidney, black and pinto beans

• If fresh fruits are not available, choose frozen fruits or canned fruits without added sugar

• Choose packaged food that contains 10% or more of the daily value of fiber

• When baking at home, substitute whole grain flour for 1/4 to 1/2 of the amount of flour specified in the recipe

• When cooking at home, use less sugar; try adding 1/4 less sugar than asked for in the recipe

• Use less sugary cereals, beverages and pancakes

• Eat fewer added sugar prepared foods such as cookies and candies

• Read food labels to choose foods low in sugar and high in fiber

2. Proteins

Proteins are an essential nutrient that needs to be consumed daily. Proteins are important for building muscles and repairing muscle fibers after exercising. Protein also have other essential roles:

• Producing antibodies for the immune system.

• Aiding in the digestion and absorption of food.

• Being a source of fuel when muscle glycogen is low.

• Maximizing the transport of oxygen to tissues.

• Providing structure for muscles, tendons, ligaments, organs, bones, hair, skin and other tissues.

• Producing hormones.

• Maintaining the pH balance.

• Improving wound healing.

Proteins are made up of "some 22 amino acids", know has the building blocks. Varying quantities daily are required to maintain basic bodily functions.

Essential Amino Acids

Lysine, theonine, valine, leucine, isoleucine, methionone, phenylalanine and tryptophan, and under certain circumstances: arginine, histidine.

Basic Amino Acids

Aspartic acid, glutamic acid, tyrosine, cystein, asparagines, glutamine, glycine, alanine, praline, hydroxyl praline, cystine and serile.

Unlike carbohydrates and fats, amino acids have no form of storage in the body, so it is important to have some proteins every day. When you eat enough proteins to cover your body's amino acids needs, your body is considered to be in protein equilibrium. If you do not eat enough, proteins are broken down (usually from the muscles) to fulfill the amino acids "pool". If you consume more than your body needs, the excess amino acids are broken down and secreted in the urine, and part of the amino acid remaining will either be stored as body fat or as muscles.

What kind of proteins to eat?

Like for carbohydrates, the type of proteins is also an important choice. Studies have shown that a high-quality animal protein containing all the essential amino acids produces greater hormonal responses in athletes compared to an incomplete vegetable-based protein.

There are 2 types of proteins: a) Complete Proteins and b) Incomplete Proteins (vegetable-based proteins).

a) Complete Proteins

These are meat, poultry, fish, dairy products and soy.

b) Incomplete Proteins

Fruits, vegetables, eggs, grains, nuts and seeds, soy beans, dried whole peas, black eyed peas, navy beans, split peas, tempeh (from soy beans), wheat germ, lentils, tofu, kidney beans, lima beans, black beans.

Two or more incomplete vegetable based proteins can be eaten together so that the body has all the amino acids needed to form a complete protein.

When to Eat Proteins?

There is some evidence that pre and post workout meals containing some essential amino acids result in greater gain of muscle mass. For endurance athletes, a post-exercise meal containing proteins is important for added strength gain. Eat a small amount of proteins at each meal. Make sure to have proteins with some carbohydrates immediately after exercising in order to help the muscles facilitate glycogen storage.

3. Fats

Lipids in the diet and in our body provide a concentrated source of energy. Lipids contribute to the texture, flavor and aroma of our food. It is also necessary to absorb vitamins A, D, E and K. Fats also provide the body with essential fatty acids (EFA's), linoleic and linolenic acids, which help maintain our immune system, keep our nails strong, our hair shiny and our skin clear. Fatty acids produce hormones which affect everything from hunger and sex drive to mood swings.

Lipids in the body

Lipids can be used for energy, but when ingested in excess, they may be converted to fat. Lipids are used after the excess of carbohydrates and proteins are utilized. However, an adequate amount of lipids is required in the diet to maintain normal body functions. Lipids are important in the body for lubricating body surfaces and they are also a cell structural component particularly in the brain and in the nervous system. Fatty acids are compounds which help regulate blood clotting, blood pressure, immune functions and other body processes. Diets high in fat, particularly some types of fats, are associated with an increased risk of many chronic diseases. The development of cardiovascular disease has been linked to diets high in cholesterol, saturated fat and trans fat. The risk of certain types of cancers has been associated with high fat intake. Obesity is also associated with diets high in fat.

There are a few kinds of lipids: a) Fatty Acids, b) Glycerides, c) Phospholipids and d) Sterols. Each one of them has a different structure and function in the body which affect the properties they give to our food.

a) Fatty Acids

Saturated Fatty Acids: These are found most often in animal foods such as meat and dairy products. Tropical oils such as palm oil, kernel oil and coconut oil are also a source of fatty acids. They are mostly used by the food industry in cereals, crackers, salad dressings and cookies. They are to be avoided.

Polyunsaturated Fatty Acids: They include Omega-6 and Omega-3 polyunsaturated fats. The most common Omego-6 polyunsaturated fatty acid is a linoleic acid, found in corn, safflower, soybean oils, nuts and seeds. The Omega-3 fat is found in cold water fishes such as herring, mackerel, salmon, sardine, tuna, and is also found in flax seeds, canola oil and walnuts.

Unsaturated Fatty Acids: They are found in olive and canola oils. There is a different category of unsaturated fatty acids known as Omega-3 fatty acids. They are found in vegetable oils, cold water fish such as herring, mackerel, salmon, sardines, and tuna, flax seeds, canola oil, walnuts and green leafy vegetables. Linoleic acids known as Omega-6 fatty acids are found in corn, safflower oils, sesame, soy, sunflower oils, nuts, seeds, beef, pork, lamb, chicken, eggs and legumes. These food are mostly consumed in the American diet. Omega-9 is found in ghee butter, coconut oil, palm, kernel, cocoa, shea nut, macadamia oil, olive oil (extra virgin) and sesame oil.

Trans-Fatty Acids: They are found in small amounts in nature and are formed in food processing. They are the worst fatty acid to be consumed because they are artificially added and hard to digest. Trans-fats are found in margarine, shortening packaged baked goods such as cookies, pastries, crackers, candies, snack foods, French fries and other fried foods. A very small amount also occurs naturally in meat, poultry and dairy products.

Essential Fatty Acids: Omega-6 and Omega-3 are essential fatty acids. They must be consumed in our dietinordertomakeotherOmega-6'sandOmega-3's. Omega-6 fatty acids are important for growth, skin integrity, fertility and for maintaining red blood cell structure. Omega-3 fatty acids are important for the cell membrane structure and functions, particularly in the eye retina and the central nervous system.

b) Glycerides

Glycerides are found in foods and they determine their taste, texture and physical characteristics.

c) Phospholipids

This type of fat easily mixes with water; it is used by the food industry to keep the oil from separating from other ingredients.

d) Sterols

They do not dissolve well in water. Cholesterol is the best known sterol. The liver does not manufacture it. It is needed to synthetize vitamin D in the skin, to promote the growth and the development of sex characteristics.

Suggestions for Reducing Fat Intake

• Instead of frying, you should: bake, broil, barbecue, roast, steam or microwave your food.

• Skip added fat like butter, margarine and salad dressing or use low fat or fat free spreads or dressings.

• Use egg whites or a substitute in baking.

• Use reduced-fat milk instead of coffee creamer.

• Use reduced fat cheeses or limit the amount consumed.

• Trim visible fat from meats before cooking, and skin poultry before eating.

• Buy lean meat which contains less than 10 grams of fat, 4.5 grams or less of saturated fat, and less than 95 mg of cholesterol per serving.

Smart Shopping and Ready to Eat Tips

• Choose low fat, low carbohydrates, low sugar or light dairy products, dressings, sauce and smart blend mayos.

• Pick sugar free, light or low sugar jellies and juices.

• Buy lean meats and skinless poultry.

• Buy fresh or frozen vegetables and fruits.

• Rinse your canned fruits or vegetables to remove extra sugar and sodium.

• Try not to use too much salt: high sodium causes water retention.

• The fruits and vegetables in your diet should be of varying colors.

• Eat whole grains, oats and bran high in fiber instead of white bread, rice and pasta (it helps digestion).

• Use no trans-fat butter, margarine or oil (use olive oil spray) or Omega-3 butter.

• If you buy frozen food, choose those low in fat, sugar and sodium (max 500 mg sodium per serving).

• Use brown sugar, honey, maple syrup, raw sugar instead of refined sugar.

• Buy individually portion-controlled: meals or snacks (yogurt, cereals, string cheese, dressing) to help control your food consumption.

(Continues...)

Excerpted from 12 week Nutrition Solutionby Cat Lanciaux Copyright © 2012 by Cat Lanciaux. Excerpted by permission of AuthorHouse. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

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preigu

Osnabrück, Alemania

Vendedor de 5 estrellas

Vendedor de IberLibro desde 5 de agosto de 2024

Tarifas de envío de Alemania a Estados Unidos de America

Artículo	De 60 a 60 días hábiles	De 60 a 60 días hábiles
Primer artículo	EUR 70,00	EUR 70,00

Los plazos de entrega los establecen los vendedores y varían según el transportista y la ubicación. Los pedidos que pasan por la aduana pueden sufrir retrasos y los compradores son responsables de los aranceles o tarifas asociadas. Los vendedores pueden ponerse en contacto con usted en relación con cargos adicionales para cubrir cualquier aumento en los costes de envío de los artículos.

Métodos de pago

PayPal

Descripción de la tienda

preigu betreibt einen Onlineversandhandel mit über 1 Mio. Produkten in verschiedenen Sortimenten. Das Kernsortiment besteht aus Büchern, Medien und Spielwaren. Ein gelungenes Einkaufserlebnis ist das Ziel einer jeden Bestellung bei preigu, denn der Kunde und seine Zufriedenheit stehen an erster Stelle. preigu setzt daher auf einen kompetenten Kundenservice, funktionierende Prozesse und schnelle Reaktion.

Especialidad

Bücher, Spielwaren

Información empresarial del vendedor

preigu GmbH & Co. KG

Lengericher Landstraße 19
Osnabrück, Alemania 49078

About Us

Legal website operator identification:

preigu GmbH & Co. KG
Lengericher Landstr. 19
49078 Osnabrück
Germany

Telephone: +49 (0) 541 / 580 72 84
Email: mail@preigu.de

VAT No: DE 455 380 498
AG Osnabrück - HRA 209647

PhG: preigu Verwaltung GmbH
AG Osnabrück - HRB 221793
CEO: Ansas Meyer

We are neither willing nor obliged to participate in dispute resolution proceedings before consumer arbitration boards.

We are a member of the initiative "FairCommerce" since 30.11.2016.
For more information, see: https://www.haendlerbund.de/de/haendlerbund/interessenvertretung/faircommerce

Contactar con el vendedorVer los artículos de este vendedorVer la página principal del vendedor

Condiciones de venta

Standard Business Terms and customer information

I. Standard business terms

§ 1 Basic provisions

(1) The following terms and conditions of business apply for all contracts concluded with us as the supplier (preigu GmbH & Co. KG) via the websites AbeBooks and/or ZVAB. Unless otherwise agreed, the inclusion of your own terms and conditions is explicitly rejected.

(2) A ‘consumer' in the sense of the following regulations is every natural person who concludes a legal transaction which, to an overwhelming extent, cannot be attributed to either his commercial or independent professional activities. The term ‘businessman' refers to every natural person, legal person or legally responsible partnership that concludes a legal transaction in pursuance of his/its independent professional or commercial activity.

§ 2 Conclusion of the contract

(1) The subject-matter of the contract is the selling of products .

(2) If an article is placed by us with AbeBooks or ZVAB, the activation of the page on AbeBooks or ZVAB shall involve the binding offer to conclude a contract under the terms and conditions contained in the article page.

(3) The contract shall become effective via the online shopping cart system as follows:
The products intended for purchase are moved to the "shopping cart". You can select the "Shopping Cart" using the appropriate buttons on the navigation bar and make changes there at any time.
After calling up the "Checkout" page and entering the required personal data and payment and shipping conditions, all order information is then displayed again on the order summary page.
Before submitting the order, you have the ability once more to review or change any information here (you may also use the "back" button on the Internet browser), or to cancel the purchase.
By clicking the "Buy now" button to submit the order, you declare your legally binding acceptance of the order which makes the contract effective.
(4) The execution of the order and the sending of all the details necessitated by the conclusion of the contract take place via e-mail, in a partially-automated manner. Consequently, you have to ensure that the e-mail address that you have deposited with us is the correct one, and that the receipt of the respective e-mails is guaranteed. In particular, you have to ensure that the respective e-mails are not blocked by a SPAM filter.

§ 3 Right of retention, reservation of proprietary rights

(1) You can only exercise a right of retention if the situation in question involves claims arising from the same contractual relationship.

(2) The goods remain our property until the purchase price is paid in full.

§ 4 Warranty

(1) The statutory warranty rights are applicable.

(2) As a consumer, you are requested to promptly check the product for completeness, visible defects and transport damage as soon as it is delivered, and promptly disclose your complaints to us and the shipping company in writing. Even if you do not comply with this request, it shall have no effect on your legal warranty claims.

(3) If a characteristic of the goods deviates from the objective requirements, the deviation shall only be deemed to be agreed if you were informed of the same by us before submitting the contractual declaration and the deviation was expressly and separately agreed between the contracting parties.

§ 5 Choice of law, place of fulfilment, jurisdiction

(1) German law shall apply. This choice of law only applies to customers if it does not result in the revocation of the protection guaranteed by the mandatory provisions of the law of the country in which the respective customer's usual place of residence is located (benefit-of-the-doubt principle).

(2) If you are not a consumer, but a businessman, a legal entity under public law or an institutional fund governed by public law, our place of business is the place of jurisdiction as well as the place of fulfilment for all services that follow from the business relationships that exist with us. The same condition applies to situations in which you are not associated with a general place of jurisdiction in Germany or the EU, as well as situations in which the place of residence or the usual place of residence is not known at the time of commencement of proceedings. This has no bearing on the capacity to call upon the court associated with another place of jurisdiction.

(3) The provisions of the UN Convention on Contracts for the International Sale of Goods are explicitly inapplicable.

II. Customer information

Identity of the seller

preigu GmbH & Co. KG
Lengericher Landstr. 19
49078 Osnabrück
Germany
Telephone: 0541-580 72 84
E-Mail: mail@preigu.de

We are neither willing nor obliged to participate in dispute resolution proceedings before consumer arbitration boards.

Information regarding the conclusion of the contract

The technical steps associated with the conclusion of the contract, the contract conclusion itself and the correction options are executed in accordance to the regulations "conclusion of the contract" in our standard business terms (part I.).

Contractual language, saving the text of the contract

3.1 Contract language shall be English.

3.2 The complete text of the contract is not saved with us. Before the order is sent, the contract data can be printed out or electronically saved using the browser's print function. After the order is received by us, the order data, the legally-mandated details related to distance selling contracts and the standard business terms are re-sent to you via e-mail.

Main features of the product or service

The key features of the goods and/or services can be found in the respective quote.

Prices and payment arrangements

5.1 The prices mentioned in the respective offers represent total prices, as do the shipping costs. They include all the price components, including all the incidental taxes.

5.2 The dispatch costs that are incurred are not included in the purchase price. They can be viewed by clicking the appropriate button on our website or in the respective quote, are shown separately over the course of the order transaction and must additionally be borne by you, insofar as free delivery is not confirmed.

5.3 If delivery is made to countries outside of the European Union, we may incur unreasonable additional costs, such as duties, taxes or money transfer fees (transfer or foreign exchange fees charged by the banks), which you must bear.

5.4 You must also bear the costs arising from money transfers in cases in which the delivery is made to an EU Member State, but the payment is initiated outside of the European Union.

5.5 The payment methods that are available to you are shown by clicking the appropriate button on our website or are disclosed in the respective quote.

5.6 Unless otherwise specified for the respective payment methods, the payment claims arising from the contract that has been concluded become payable immediately.

Delivery conditions

6.1 The delivery conditions, delivery date and existing supply restrictions, if applicable, can be found by clicking the appropriate button on our website or in the respective quote.

Unless a different period is specified in the item description or our delivery conditions, the goods are delivered within 3-5 days after the conclusion of the contract (in case an advance payment has been agreed upon, after the payment authorisation).

6.2 If you are a consumer, the following is statutorily regulated: The risk of the sold item accidentally being destroyed or degraded during shipping only passes over to you when the item in question is delivered, regardless of whether or not the shipping operation is insured. This condition does not apply if you have independently commissioned a transport company that has not been specified by us or a person who has otherwise been appointed to execute the shipping operation.

Statutory warranty right

Liability for defects is governed by the "Warranty" provisions in our General Terms and Conditions of Business (Part I).

Information on battery disposal

In connection with the sale of batteries or the delivery of devices containing batteries, we are obliged to inform you of the following:

Batteries must not be disposed of with household waste.

You can either return used batteries that we carry or have carried in our range as new batteries to us at your own expense or return them free of charge to our shipping warehouse (shipping address). Alternatively, you can hand in the batteries at your local collection points.

As an end user, you are legally obliged to return used batteries so that they can be recycled or disposed of properly.

Used batteries may contain harmful substances that can damage the environment or your health if not stored or disposed of properly. However, batteries also contain important raw materials such as iron, zinc, manganese or nickel and can be recycled.

The symbols on the batteries have the following meanings:

The symbol of the crossed-out wheelie bin means that the battery must not be disposed of with household waste.

For batteries containing a certain amount of lead, cadmium or mercury, the following additions below the symbol with the crossed-out wheelie bin indicate the respective pollutants:

Pb = Battery contains more than 0.004% lead by weight
Cd = Battery contains more than 0.002% cadmium by weight
Hg = Battery contains more than 0.0005% mercury by weight

Information on the costs involved in accordance with Article 56 (4) of the EU Battery Regulation (Regulation 2023/1542) can be found at the ‘Batterie-Zurück (https://www.batterie-zurueck.de/de/bewirtschaftungvonaltbatterien/)' initiative.
Please pay attention to the above instructions.

Derecho al desistimiento

Instructions for revocation

Right of withdrawal for the sale of goods

Revocation right for consumers
(A ‘consumer' is any natural person who concludes a legal transaction which, to an overwhelming extent, cannot be attributed to either his commercial or independent professional activities.)

Instructions for revocation

Revocation right
You have the right to revoke this contract within 14 days without specifying any reasons.
The revocation period is 14 days with effect from the day,

on which you or a third party nominated by you, which is not the carrier, had taken possession of the products, provided you had ordered one or more products within the scope of a standard order and this/these product/products is/are delivered uniformly;
on which you or a third party nominated by you, which is not the carrier, had taken possession of the last product, provided you had ordered several products within the scope of a standard order and these products are delivered separately;
on which you or a third party nominated by you, which is not the carrier, had taken possession of the last part delivery or the last unit, provided you had ordered a product, which is delivered in several part deliveries or units;

To exercise your right of withdrawal, you must inform us (preigu GmbH & Co. KG, Lengericher Landstr. 19, 49078 Osnabrück, Telephone number: +49 (0) 541 / 580 72 84, E-Mail address: mail@preigu.de) by means of a clear declaration (e.g. a letter sent by post, or an e-mail) of your decision to withdraw from this contract. You can use the attached model withdrawal form for this purpose, which is, however, not mandatory.

You can also exercise your right of withdrawal online by clicking on a button labelled accordingly (such as ‘Withdraw from contract' or similar) on the AbeBooks/ZVAB website. If you use this online function, you will immediately receive a confirmation of receipt on a durable medium (e.g. via email) containing information on the content of the withdrawal notice, as well as the date and time of its receipt.

In order to safeguard the revocation period, it is sufficient that you send the notification about the exercise of the revocation right before the expiry of the revocation period.

Consequences of the revocation

If you revoke this contract, we shall repay all the payments, which we received from you, including the delivery costs (with the exception of additional costs, which arise from that fact that you selected a form of delivery other than the most reasonable standard delivery offered by us), immediately and at the latest within 14 days from the day on which we received the notification about the revocation of this contract from you. We use the same means of payment, which you had originally used during the original transaction, for this repayment unless expressly agreed otherwise with you; you will not be charged any fees owing to this repayment.

We can refuse the repayment until the products are returned to us or until you have furnished evidence that you have sent the products back to us, depending on whichever is earlier.

You must return or transfer the products to us immediately and, in any case, at the latest within 14 days with effect from the day on which you inform us of the revocation of this contract. The deadline is maintained if you send the products before the expiry of the 14 day deadline.

You bear the direct costs for returning the products.

You must pay for any depreciation of the products only if this depreciation can be attributed to any handling with you that was not necessary for checking the condition, features and functionality of the products.

Criteria for exclusion or expiry

The revocation right is not available for contracts

for delivery of products, which are not prefabricated and for whose manufacturing an individual selection or stipulation by the consumer is important or which are clearly tailored to the personal requirements of the consumer;
for delivery of products, which can spoil quickly or whose use-by date would be exceeded quickly;
for delivery of alcoholic drinks, whose price was agreed at the time of concluding the contract, which however can be delivered 30 days after the conclusion of the contract at the earliest and whose current value depends on the fluctuations in the market, on which the entrepreneur has no influence;
for delivery of newspapers, periodicals or magazines with the exception of subscription contracts. The revocation right expires prematurely in case of contracts
for delivery of sealed products, which are not suitable for return for reasons of health protection or hygiene if their seal has been removed after the delivery;
for delivery of products if they have been mixed inseparably with other goods after the delivery, owing to their condition;
for delivery of sound or video recording or computer software in a sealed package if the seal has been removed after the delivery.

Specimen - revocation form

(If you wish to revoke the contract, please fill up this form and send it back to us.)

To preigu GmbH & Co. KG, Lengericher Landstr. 19, 49078 Osnabrück, Email address: mail@preigu.de :
I/we () herewith revoke the contract concluded by me/ us () regarding the purchase of the following products ()/
the provision of the following service ()
Ordered on ()/ received on ()
Name of the consumer(s)
Address of the consumer(s)
Signature of the consumer(s) (only in case of a notification on paper)
Date

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Privacidad y seguridad

Data protection declaration

Unless stated otherwise below, the provision of your personal data is neither legally nor contractually obligatory, nor required for conclusion of a contract. You are not obliged to provide your data. Not providing it will have no consequences. This only applies as long as the processing procedures below do not state otherwise.
"Personal data" is any information relating to an identified or identifiable natural person.

Responsible person
Contact us at any time. The person responsible for data processing is: Ansas Meyer, Lengericher Landstr. 19, 49078 Osnabrück Deutschland, +49 (0) 541 / 580 72 84, mail@preigu.de

Collection and processing when using the cancellation button
If you have entered into a contract via this platform for which a statutory right of cancellation applies, the platform provides you with a cancellation function (cancellation button) through which you can submit your notice of cancellation immediately.
When using the cancellation function, your personal data (name, email address, details identifying the contract or part of the contract you wish to withdraw from, and the time (date and time) of sending the notice of withdrawal) will only be collected to the extent that you have provided it.
The purpose of data processing is to provide you with the statutory option to withdraw from your contract and to ensure the proper processing of your withdrawal.
The platform operator collects your data on the basis of Article 6(1)(f) of the GDPR, namely the legitimate interest in ensuring the general accessibility of the statutory withdrawal function on the platform. You will receive a confirmation email from the platform operator acknowledging receipt of your notice of withdrawal.
The data is then transmitted to us by the platform operator.
If the contact relates to a contract already concluded between you and us, this data processing is carried out on the basis of Article 6(1)(b) of the GDPR. Otherwise, data processing is carried out on the basis of Article 6(1)(c) of the GDPR, to fulfil a legal obligation to provide an electronic withdrawal function.
We use your email address solely to process your notice of withdrawal. Your data will subsequently be deleted in accordance with statutory retention periods, provided you have not consented to further processing and use.

Collection, processing, and transfer of personal data in orders
When you submit an order we only collect and use your personal data insofar as this is necessary for the fulfilment and handling of your order as well as processing of your queries. The provision of data is necessary for conclusion of a contract. Failure to provide it will prevent the conclusion of any contract. The processing will occur on the basis of Article 6(1) b) GDPR and is required for the fulfilment of a contract with you.
Your data will be shared, for example, with shipping companies, dropshipping or fulfillment providers, payment service providers, service providers for order processing, and IT service providers. We will comply strictly with legal requirements in every case. The scope of data transmission is restricted to a minimum.

Duration of storage
After contractual processing has been completed, the data is initially stored for the duration of the warranty period, then in accordance with the retention periods prescribed by law, especially tax and commercial law, and then deleted after the period has elapsed, unless you have agreed to further processing and use.

Rights of the affected person
If the legal requirements are fulfilled, you have the following rights according to art. 15 to 20 GDPR: Right to information, correction, deletion, restriction of processing, data portability. You also have a right of objection against processing based on art. 6 (1) GDPR, and to processing for the purposes of direct marketing, according to art. 21 (1) GDPR.

Right to complain to the regulatory authority
You have the right to complain to the regulatory authority according to art. 77 GDPR if you believe that your data is not being processed legally.
You can lodge a complaint with, among others, the supervisory authority responsible for us, which you may reach at the following contact details:

Landesbeauftragte für den Datenschutz Niedersachsen Prinzenstraße 5 30159 Hannover Tel.: +49 511 1204500 Fax: +49 511 1204599 E-Mail: poststelle@lfd.niedersachsen.de

Right to object
If the data processing outlined here is based on our legitimate interests in accordance with Article 6(1)f) GDPR, you have the right for reasons arising from your particular situation to object at any time to the processing of your data with future effect.
If the objection is successful, we will no longer process the personal data, unless we can demonstrate compelling legitimate grounds for the processing that outweigh your interests or rights and freedoms, or the processing is intended for the assertion, exercise or defence of legal claims.

12 Week Nutrition Solution | Nutrition for Fitness Guide

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12 week Nutrition Solution

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