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Start 2015 with New Goals

Start 2015 with New Goals for a New Year!  Resolutions are made and quickly broken, forgotten.  Change is never something we embrace easily as humans.  But change can be healthy for us and make us have a better quality of life.  Long life is not good if the last years are spent in hospitals or nursing homes with ill health.  Besides being expensive, illness is no way to live your life.  We are made to be healthy, but we often do things that are bad for our health.

Smoking, over eating, keeping stress levels too high, not getting proper rest, not getting proper exercise, not eating good food, eating junk food, drinking too much soda and alcohol, and so much more.  We forget we are not bullet-proof!

2015-Kickoff-Social-4Let’s make 2015 the year we make changes toward better health, toward a healthier lifestyle, toward more exercise, toward happiness not stress.  Change comes slowly over the course of time.  Make a list of a few things you want to accomplish in 2015.  Maybe it is losing 10 pounds.  Maybe it is to stop smoking.  Maybe it is to take up a sport.  Make the list.

Now decide what you need to do to get to that 1st small goal.  Is it to modify your exercise, your eating habits or smoking habits?  Make small changes over the course of a few months.  These small changes will allow you to have success as you are making progress towards your larger goal.  Deciding to lose 100 pounds is a big change, but 10 pounds can happen in a few weeks or a month.  Small successes added together equal big change over time!

Visit my Shaklee site for help with weight loss, stress management, better sleep, and sports nutrition products to aid in that new sport you are excited about trying.  Get out of your rut, take charge of your present so your future can be the one you deserve!

Problems with Swallowing Capsules

Problems with Swallowing Capsules is a challenge I find in many of my clients.  They get to a certain age and seem no longer able to swallow capsules or larger tablets without pain. This affliction has people shying away from good vitamins and minerals in lieu of chewable options like babies use.  What the chewable companies don’t tell you is that, even though their products may contain a certain amount of vitamins, the saliva and digestive acids in the stomach destroy most of the vitamins before they enter Pill Man 1 75 x 1 75 300  copyyour system!  So chew all you want on those gummy like substitutes, but don’t do it for nutritional value!

After much research, I have found a few solutions that help!  One is to realize that you swallow food each day without problems, so swallowing a pill is not harder.  It seems when we look at a tablet or capsule, we think it is going to be difficult, so it is.  Our thoughts make it hard.  Decide you can swallow those supplements and it will be easier.

Another thing adults do is to take a big gulp of air as they are trying to swallow vitamins or medicine.  This gulp of air gets caught in the esophagus, causing pain and then some burping.  You don’t take big gulps of air when you eat food, so why do that when you take a vitamin?  Humans!

Some friends eat a few bits of popcorn or a little cracker as they are taking their supplements and medications.  The chewing and swallowing of food mixed with the mock chewing and swallowing of capsules aids in the success of the getting your vitamins down without problems!

Now I don’t like to take a handful of vitamins myself as some of my friends do.  I take my supplements one or two at a time with my Shaklee 180 Smoothee or a glass of water.  Put the capsules in your mouth, and gently make a chewing motion with your mouth.  Now, don’t bite the capsule, just pretend to chew.  This will signal the brain that something larger than water is about to be swallowed and the throat will naturally open wider.  After a few mock chews, swallow the capsule or tablet.  If you need to add a little water, you can do that when you put the capsule in your mouth.  But not too much!

And don’t gulp air.  Air in the wrong place hurts!  It is not the capsule hurting, it is the air trying to escape that hurts.  And you did it to yourself.Vitalizer New Stacked Boxes 2011 3 x 5 100  copy

Shaklee Corporation has worked over the many years to create tablets and capsules that are easy to swallow, which is one of the reasons I use Shaklee products each day.  Shaklee Micronutrient Advanced Release Technology™ is knows as S.M.A.R.T.™Shaklee Vitalizer is the only multinutrient supplement pack in the marketplace with S.M.A.R.T.™, a patent-pending delivery system designed to dramatically improve absorption of key nutrients.  Getting the right nutrients to the right place at the right time, your body can make the most of their nutritional benefits.   12 patents and 2 patents pending on the S.M.A.R.T.™ delivery system means you can’t find it anywhere else!

Happy Swallowing!  Stay well and give you the kid’s candies for better health.

 

 

Just One Pound a Week

How often do we make New Year’s Resolutions concerning our weight, deciding to lose 40 pounds by Valentine’s Day?  Yeah, right.  Not happening.  We get so caught up in all the commercial hype of the “weight loss” craze, that we forget how we got those extra pounds in the first place!

Cake & Berries 3 4 x 3  72Between Halloween candy, Thanksgiving meals & desserts and all those holiday parties that follow through New Years day and the following Bowl Games, all we do is EAT!  We eat and eat. Everything tastes wonderful since we have not has some of these food favorites for a year, so we eat an extra piece or two, or three.  As the weeks go by from the end of October through the first few days of January, we are slowly but surely adding pounds.

Slowly but surely adding pounds….did you see that?  Not that we went to a Halloween party and added 10 pounds in one night.  No, we slowly added those pounds over an 8 to 10 week period.  Hummm?  Now if we added them slowly, does it not make sense that we can take them off slowly?  Why YES it dose make sense to take those unwanted pounds off slowly so they will stay off.

Elise_InsertOld_4x4_72WebThat is one of the differences between successful weight management and yo-yo dieting:  Taking the weight off as slowly as you added it!  I have used the Shaklee 180 Weight Management Program for over 6 months, slowly loosing the weight I had added back in 2005/2006.   While using the Shaklee 180 Weight Management Program, I have lost over 22 pounds and over 12 inches.  I have increased my physical activity and modified my intake of desserts (my weakness).  I have lost about One Pound a week!  The same way it went on is the same way it is going off.

Now is the time to do something different with your weight loss plan.  You have tried everything else, now do what works, Shaklee 180!  Take your Shape in a Whole New Direction!  Go from before to after with clinically tested weight loss products—and a program designed to burn fat, not muscle. 

Join me in losing ONE POUND a WEEK!  That’s 52 Pounds in a year—and with Shaklee 180, those pounds can stay away!  Join in on my Shaklee 180 Journey.  Visit my website for more information and special offers   Elise.ShopShaklee180.com180_independent_Web_banner

How is Your Bone Health?

Information sourced from Shaklee’s Health Sciences newsletter from July 2013.

Just what do you know about your bones?  

 Most people think that bones are hard, lifeless parts of their bodies. Actually bones are living organs full of blood and cells that are an active part of our overall health. Far from static, our bones are constantly rebuilding themselves and growing stronger or weaker depending on how active we are and how well we are supplying the nutrients they need.Bones

 It is a fact of life that our bones lose minerals as we age. Bone loss starts around 30 years old. If left unchecked, bone loss can lead to osteoporosis, a disease in which the bones lose minerals such as calcium until they become fragile and break easily.

 What are your challenges?

•  There are many risk factors for osteoporosis:

•  The amount of bone mass you start with has a big impact on your risk of osteoporosis. If you are female, petite, white, Asian, or have a family history of osteoporosis, then you have a greater risk.

•  Research suggests that tobacco, heavy alcohol use, and low physical activity can all reduce bone mass.

•  Gastric bypass, low testosterone, high thyroid, and certain medications (such as steroids or thyroid) can all increase risk.

•  It is estimated that there are 10 million Americans affected by osteoporosis and at least 80% are women.

•  Bone loss rapidly accelerates after menopause; women can lose up to half their bone mass in the 5-10 years following the end of menses.

•  More than 1.5 million fractures occur every year because of osteoporosis. It is estimated that one half of women and up to one in four men age 50 and older will break a bone because of osteoporosis.

•  One in five people over the age of 65 who break a hip end up in nursing home within a year, and they are three times more likely to die within three months.

 What can You do?

 The good news is that you can begin making changes today that will improve your bone health.   Here is your action plan:

Start early: Remember that bone loss starts around 30 years old. While it is best to start taking care of your bones when you are young, it is also never too late to start nourishing your bones.

healthy-couple-exerciseInclude weight-bearing exercises in your routine: Weight-bearing activity increases the density of your bones because bones become stronger when put under pressure; that is why weight-bearing exercises work to build bones and slow bone loss. Consider weight lifting, walking, running, hiking, dancing, and tennis.

Make healthy choices: Don’t smoke, limit alcohol use, and maintain a healthy weight.

Include plenty of calcium: Calcium is the most abundant mineral in our bones.

•  Your diet should include high-calcium foods such as milk and other dairy foods, leafy green vegetables, and soybeans.

•  If you’re one of the many who aren’t getting enough from your diet, supplementation is key. 1000 milligrams of calcium a day in food or supplements is the recommended amount to help maintain bones for most adults; that amount increases to 1200-1500 mg per day for women who are post menopausal and men over 70.

Vitamin D is essential for the proper absorption of calcium from the digestive tract.b21214

•  Even though vitamin D is the “sunshine” vitamin, most people aren’t getting enough because of the use of sunscreens, where you live, time of year, if you are overweight or simply not spending much time outdoors.

•  A new study links vitamin D deficiency to accelerated bone aging. If you don’t have enough vitamin D, it could lead to reduced bone density, reduced bone quality, and increase the aging of bones.

•  The best approach for determining the proper amount to take is to have your blood levels checked and then supplement to achieve your optimum levels. Most health practitioners suggest around 1000-2Vitalizer New Stacked Boxes 2011 3 x 5 100  copy000 IU a day.

Magnesium is the second most abundant mineral in bones and getting around 400 mg a day is essential for good bone building.

 Vitamin K is less well known than other vitamins, but just as essential for bone building. For good bone maintenance, use between 40-80 mcg a day

 Start taking care of your bones today, all it takes is a little effort to have a huge payoff later in life.  I take the Shaklee Vitalizer each day along with extra VitaD3 and other supplements to keep strong as I age.  Remember, aging is not for the weak!  Stay well.

 

 

 

 

Alternative to Juicing, Easy & Simple

vegetables natural_smallIn December, I had a fun get-together with a former co-worker.  Adrienne and I decided to meet at the beach for a much needed restful weekend.  Adrienne wanted to share with me her new juicing machine and how she was enjoying the juicing experience.

When we got to the resort, her car was filled with this huge juicing machine, a large cooler with organic fruits & vegetables, cutting boards, colander and knife. We lugged all this stuff up to our room which fortunately had a small kitchen area with a good size refrigerator.

Adrienne was excited to show me how she was making her shakes each morning.  She began cleaning and chopping fruits & veggies, adding protein powder and soy milk.  The small kitchen was a mess from preparing all the different items, then all the washing-up and drying of the machine and other tools.

As I was watching her make this shake, I was asking questions about why she was wanting to add juicing to her routine.  Adrienne said she was interested in adding more anti-oxidants to her diet, more fiber along with readily available vitamins & minerals. Made sense, but the process was too involved for me, and really for Adrienne too since she was a bit overwhelmed with the whole lengthy process.

Wanting to help Adrienne achieve her goals easier, we explored some of the Shaklee products that I use daily.  To get all the vitamins and minerals she was wanting I suggested using Shaklee’s Vitalizer, Vitalizer Gold for her since she is over 50 yrs old.  Vitalizer is the most advanced multinutrient supplement in the marketplace today with 80 bio-optimized nutrients clinically proven to create a foundation for a longer, healthier life.* Vitalizer is the powerful and convenient approach to complete supplementation providing the best spectrum of vitamins, minerals, antioxidants, anti-aging phytonutrients, omega-3 fatty acids, and probiotics*, all in one daily serving.
Custom formula created specifically for today’s healthy active adultVitalizer from Shaklee
Patent-pending delivery system designed to enhance absorption of key nutrients
Based on 12 clinical studies and a first-of-its-kind Landmark Study.

So Vitalizer met her needs for antioxidants, vitamins & minerals that were readily available and easily absorbed, plus added omega-3 fatty acids and probiotics.

Now to meet her need for protein and even more fruit, I had her use Shaklee 180 Smoothees.  She liked the Vanilla Smoothee since she can add apples with cinnamon for an apple pie flavor or add oranges for an “Orange Julius” taste. Make them to your taste for the season you are in. Great protein, easily absorbed, with the right kinds of fiber for healthy digestion.  Perfect!  

Vanilla Shaklee 180Smoothee_b2124224 grams of hunger fighting protein when Mixed in 1 cup of nonfat milk or light soymilk
6 grams of fiber
Powered by Leucine TM to signals body to retain muscles
23 vitamins and minerals
Non-GMO soy protein
Low glycemic. GI Value: 31
No artificial flavors, sweeteners, or preservatives added
Gluten free, lactose free

Now her days are filled with good protein, easily absorbed vitamins and more free time! Shaklee 180 Smoothees, fresh fruit and Shaklee Vitalizer fill the bill! Wow, “juicing” is now simple and easy for Adrienne and others who want to have a healthy start to the day without all the mess and bother.  For more information on Shaklee products mentioned here, visit my Shaklee website  Elise.MyShaklee.com    Stay well, Elise

Chronic Inflammation and CVD

I have been interested in Inflammation and its effects on the body for some time now.  Having dealt with arthritis and sinus problems in the past, I am always looking for ways to eliminate or blunt inflammation.  Not wanting to deal with heart problems, CVD, Alzheimer’s Disease, arthritis, cancer and diabetes to name a few chronic inflammation related issues, I am always on the search for new information.  “Research has established that high levels of inflammation are strongly predictive of heart disease, and that lowering inflammation can prevent heart attacks and other cardiovascular events,” says Alexander J. Szalai, Ph.D., professor in the Division of Clinical Immunology and Rheumatology at University of Alabama Birmingham (UAB). Szalai has spent 20 years studying the biology of one of the most hotly debated subjects in heart disease: C-reactive protein (CRP).

For the past 30 years or more, statins have been the go-to drug of choice for most physicians when CVD is found.  Lowering “bad” cholesterol, LDL,  with the use of statin drugs has turned into a big business.  It is estimated that 24 Million Americans take statin drugs each year.  And yet,  CVD is now the nation’s #1 Killer!

“It’s well-established that statins can lower the risk of [CVD],” says Robert Rountree, MD, holistic physician and Delicious Living’s medical editor. He continues with new research that “indicates the primary mechanism by which statins lower risk is not by reducing LDL cholesterol but instead by decreasing systemic inflammation.”  Reducing Inflammation.  Wow, I have been on that band-wagon for a while now. This is exciting news to me and I had to share it with you.

Fortunately there are many natural ways to reduce systemic or chronic inflammation besides statin

drugs. As you know, I don’t particularly like prescription drug side effects. Now, don’t get all up in arms, there are good reasons to take a prescription drug. However, when prescription drugs have more negative side effects than the original problem, I am not a fan! So when I read about new research that is showing that natural alternatives to statin drugs were working well and getting traction in the medical community, I was excited.   Dr Houston says of stains:  “And although statins are considered safe drugs, their use can have downsides. Potential adverse effects include muscle weakness and breakdown, liver dysfunction, and possible links to memory loss and nerve damage.”

Of course, you don’t want to give up the statins without help and advice of your physician.  But, if you are willing to make the diet, exercise and supplement modifications, over the course of time you may be able to say good-bye to the statins and hello to better health, naturally.

To follow a healthy lifestyle, follow this tips and ask for help from a functional physician.

Exercise is a must for help with cardiovascular issues.  Walk each day, stretch, join a gym or fitness center to have supervised assistance with your exercise program.  But move you must!

Increase your Omega 3’s.  Eat more Omega-3 rich foods.  Research shows EPA and DHA, the omega-3 fatty acids found in cold-water fish such as salmon, and sardines, reduce triglycerides. They also lower inflammation; scientists believe they counteract the effects of inflammatory substances and cells in the body.  Add in a high quality Omega-3 supplement each day.

Avoid simple carbohydrates and sugar.  Again research has found that eating high-glycemic foods such as potatoes, sugar, white rice and white bread increases the risk of CVD.  Eat around the edges of the grocery store, avoiding processed foods and empty calories.  Fresh fruits and vegetables are your friends!

Add anti-inflammatory supplements such as Resveratrol, Alfalfa Complex, CoQ10, Vitamin D3, Vitamin C and others.  Move towards a more alkaline body, away from acidic and enjoy a healthier life! 

Good health is a choice.  What choice will you make today?

Fueling Options for Sports Events

Before, during and after events, be sure to hydrate with cool liquids in small amounts,early and often.  According to Les Wong, Shaklee’s VP of Health Sciences, Shaklee Corporation, Shaklee has been working with Elite Athletes for over 30 years.  Shaklee Powered Athletes have won over 100 medals in the Winter and Summer Olympic games along with many other elite athletic competitions.  Sports drinks like Shaklee Performance can be especially helpful but should first be tested in training before use in competition.
Pre-Event:  Nutritious foods including sandwiches, salads, fruits, and Shaklee Cinch Meal Bars or Snack Bars are best consumed 2 – 4 Hours before exercise.  More rapidly absorbed Nutritional Shakes including Cinch Shakes or Meal Shakes may be consumed as little as 1 Hour before a event depending on an individual’s digestive comfort.  Continue hydration right up to the start of training or competition  (Energy Chews may be considered an energy boost 15-30 minutes prior to competition.)

During:  Continue hydration every 15 – 30 minutes, depending on conditions. For events lasting more than an hour, nutrition bars, gels and rapidly digested carbohydrate rich foods, including fruits like bananas, apples and bagels, may be consumed in addition to fluids.

Post Event:  Protein, carbohydrate, and fluids should be consumed immediately after exercise to maximize muscle energy refueling, muscle repair and ,muscle rebuilding.  Physique is proven to trigger the body’s anabolic state and enhance the body’s recovery process in response to exercise.  Continue to hydrate post-exercise and consume additional Physique (or other foods) an hour or two after exercise, especially if you have daily or multiple workout sessions.

Body Mass Index–Is it an Accurate Obesity Measure?

We all are bombarded with information about BMI, Body Mass Index and personally, I find BMI  a frustrating measure.  I have seen policemen with more muscles than I could count, no fat anywhere, being told on a BMI chart that they are Obese!  Really?!  So when Dr McManus sent this letter I felt I finally had additional options of finding out body fat percentage.  Enjoy Dr McManus’ article.

This is from  Jamie McManus, M.D., FAAFP Chair of Medical Affairs, Health Science, & Education, Shaklee Corporation.

Body Mass Index — Is It the Best Measure of Obesity?

For decades, public health officials and doctors—including myself—have relied on Body Mass Index (BMI), a number calculated using height and weight, to categorize people as overweight to obese. That’s because we know in most cases BMI correlates highly with body fat and serves as a good gauge for assessing one’s risk for diseases, high blood pressure, type 2 diabetes, and several other diseases.

However, what you may not know is that BMI is not a perfect measure. In some cases it may actually overestimate body fat—especially if you’re an athlete or body builder with a lot of lean muscle mass. If you’re older or have low bone density, it may actually underestimate body fat. In fact, some researchers believe the use of BMI may be leading us to underestimate the already out-of-control obesity rates here in the U.S.

A recent study revealed that almost half of adults whose BMI placed them in the overweight category (BMI 25–29.9) actually would be considered obese if their body fat percentage were taken into account!

So how do you test for your body-fat percentage? There are several ways to determine this number, which may very well be the best way to assess where you fall along the overweight-to-obese continuum. Here are the top four methods:

Hydrostatic under water weighing is considered to be one of the most accurate methods (the “gold standard”), but has its limitations. For one, it requires that you exhale as much air from your lungs as possible before being immersed for 10 to 15 seconds under water, and two, it’s not widely available.

Bioelectrical impedance is based on the fact that lean body tissue is much more conductive than fat tissue because of its higher water content. A bioimpedance meter is attached to the body and measures the body’s ability to conduct current. It’s noninvasive but less accurate than underwater weighing.

Skin-fold measurements also are less accurate, but are commonly used by nutritionists and dietitians. Several skin-fold measures are taken on different sites on the body using a caliper device, then used to calculate body-fat percentage. Look for someone well trained in this method as large inaccuracies can occur due to technician error.

DXA, known best for its utility in measuring bone density, also has been used in clinical and research settings to measure body composition. Today you may find it used in weight loss clinics, with professional sports teams, and even on reality TV! NBC’s The Biggest Loser ™* has used this method to chronicle the dramatic weight loss of the show’s contestants.

So, although not perfect, BMI is a useful starting place to assess your body weight. Combine this with body-fat testing, and together you’ll have a more accurate picture of whether you are at a healthy weight (and body fat), or if you are overweight or obese. You can’t attack a problem if you don’t know you have a problem, so let’s all be accountable for our weight since it is such an important predictor of health. And remember, too, that if you are overweight, even modest changes in body weight (5%–10%) can help lower your risk of weight-related diseases and improve your health.

*All trademarks are the property of their respective owners.

Be well!

Jamie McManus, M.D., FAAFP   Chair of Medical Affairs, Health Science, & Education

Targeted Solutions to Aging

Aging.  Well, we are all aging if we are over 18 years old or so!  Some of us age more “gracefully” than others.  Gracefully, meaning that we don’t physically show the signs of aging like gray hair and wrinkles as soon as others.  However, those Hollywood mandated signs of aging are only superficial.  Aging is at the cellular level and is happening everyday.

Recent research has found that anti-oxidant support can shore up your defenses against aging diseases. Oxidation and inflammation are at the heart of diseases such as heart disease, cancer, arthritis, digestive problems and every other degenerative disease.

Inflammation is not always a bad thing, like when you scratch your finger on a tack and the white blood cells jump into action with the body’s inflammatory chemicals to rush in and take care of the invasion caused by the scratch. However, these same inflammatory fighting compound also go into emergency response to gradual cell damage from free radicals.  Chronic inflammation is the results when the body does not know when to stop.

According to author Jonny Bowden, PhD, should you find that you are overweight, have diabetes or dementia, you definitely have chronic inflammation. To find a measure of inflammation, you can look at your C-Reactive protein test (CRP). The CRP test measures the liver’s response to inflammatory conditions. Even though the test is not perfect, it tells you whether you have inflammation in your body. Unfortunately it does not tell you where the inflammation is in your body.

So what supplements help with aging and anti-inflammatory responses? What can I do to age better?  Here are some supplements that help slow aging by reducing inflammation.  We are fortunate that Shaklee has Targeted Solutions for Aging!  Here are a few of my favorites supplements that I take each day to help maintain a healthy body.  I may be aging, but I am going to do everything I can to slow aging and fight against those free radicals that cause cell dShaklee's CarotoMaxamage.

Astaxanthin: a powerful and potent Carotenoid found in salmon, krill, algae and yeast and is known to scavenge free radical.  Protects against damage to LDL cholesterol, cell membranes, cells and tissues in the eyes, prostrate, cervix, lungs and heart.

Found in Shaklee’s CarotoMax

N-acetlylcysteine (NAC): A primary building block for glutathione, n-acetylcysteine helps boost immunity, detox the liver, and lessen the effects of infection and oxidative stress.

Found in Shaklee Vitalizer Gold, with and without Vitamin K, also in VitaLea Gold with & without Vitamin K

Trans-Resveratrol:  The active part of Resveratrol, this anti-oxidant, anti-inflammatory compound is found in red grape skins and red wine.

* Key ingredients in Vivix have been shown in a clinical study and numerous laboratory studies to improve cell defense, cell energy, cell repair, and cell performance*
* Delivers a broad spectrum of over 15 polyphenols—including ellagitannins, one of nature’s most potent antioxidants*
* Ingredients that are 10X more powerful than resveratrol alone in slowing a key mechanism of cellular aging*
Found is Shaklee’s Vivix Liquid Dietary Supplement.

Proanthocyanidins: Strong anti-oxidant that protect against oixidative stress. One of the two stong anti-oxidants found in grapes seeds and skins, (resveratrol is the other), Proanthocyanidins have been shown in clinical research to have anti-oxidant protection from oxidative damge caused by smoking, pollution and free radical damage formed in our body during normal metabolism. Studies have also show anti-cancer, anti-tumor and anti-allergic protection along with prevention of cardiovascular disease.  Proanthocyanidins are compounds that appear to have more powerful antioxidant properties than both vitamins C and E*

Found in Shaklee’s Vita-E Complex and Vivix Liquid Dietary Supplement and Shaklee’s FlavoMax Complex.

Curcumin or Tumeric: Strong anti-carcinogenic, anti-inflammatory and anti-oxidant properties. The National Institutes of Health has four clinical trials underway to study Curcumin, the active ingredient in Tumeric, for pancreatic cancer, multiple myeloma, Alzheimer’s and colorectal cancer.

Found in Shaklee’s Liver DTX Complex

Good Health is a choice we make each day.  Are you making the correct choices to have a healthier life, a longer life, a better quality of life as you age?  Don’t you deserve the best life has to offer?  My choice is prevention.  I am doing all that I can to prevent disease.  Prevention is better than disease care any day.  So make you choice and join me in prevention.  Stay well!

Weight Loss Tips for 2012

So how are you doing with your 2012 Resolutions?  Had any results yet?  Started yet?  I know.  It is hard to get started on some of these crazy diets that float around this time of year!  Changing habits is hard.  We all like doing the same things since that gives us a sense of security and continuity in our lives.  Control too if we will admit it.

Take Those Measurements

However, if your goal is to loose some of those unwanted pounds, there are some things you can do to make the new habits easier.  First of all, weight and measure yourself so you have a base measurement for future comparison.  Take a photo of yourself in comfortable clothing, like a T-shirt and gym pants.  Between the measurements and the photo, you will have a good baseline.

Now, habits take a while to change.  So make only a few changes in your diet and exercise at first.  Making only a few changes will help you achieve results quicker.  Focusing on only a few changes is easier and you don’t feel out of control.  Make a short list, create a chart of those few changes and note your progress each day.

Easy Changes that Work:

1.  Add Filtered Water each day.  I have talked so much about how our bodies need quantities of filtered water so check out some of my previous posts.  I drink about 10 to 12 cups of water each day.  My skin is healthy, my body feels good and I get rid of toxins.

2.  Add Exercise each day.  Park further from the door of work or at the grocery store.  Take the stairs up a few flights instead of the elevator.  Walk the dog or the neighbor’s dog each day.   A brisk walk around your neighborhood, just move.  On really hot or really cold days, I walk in my house, listening to a learning CD, but moving for at least 45 minutes.

3.  Add Protein while cutting Carbohydrates.  I use Shaklee’s Cinch Snack bars which give me a low glycemic option each day.  They are crunchy, filling because of the fiber and have the right balance of protein to carbohydrates.  You need carbs to burn fat!  So don’t completely cut out the carbs.  But having too many carbs is bad.  So watch the balance.  Add the good Shaklee Cinch protein, clinically proven to work.

4.  Add Fiber to your diet in the form of fresh fruits and fresh vegetables.  Avoid grapes and tomatoes as they have high sugar and low fiber.  Crunchy goodness like apples give you fiber, good carbs and vitamins.

5.  Take your Measurements and weigh once a week.  If you are loosing fat and not muscle mass, the inches will drop more than the pounds at first.  Muscle mass weighs more than fat!  And building up muscle mass is important to maintaining a healthy weight.

Make slow changes, be consistent and watch that extra weight gently fall off and stay off.  Stopping the YoYo diet cycle is crucial to keeping the weight off. Cinch was created to stop the YoYo diet cycle.  For more information on Cinch, look at this siteStay well and healthy in the new year!

 

 

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