Embed Size (px)
Citation preview
achieve vitality in every aspect of life issue no. 4
Are you
Skinny fat?
OMEGA-3seven MoreGooD neWS
survivevacation
neXT BeST THInG To THe FOUNTAIN OF YOUTH
ExErcisEsON thE
PatHOf
mostresistance
THe keyS To STAyInG HeAlTHy
on THe roAD
PArenTS:How to giveyour kids a
healthy star t
NEW!
Daily nutrition kids will fight for.Getting your kids the nutrition they need used to be a fight. Now the only fight is over who gets it first.
U.S. Patent nº 8,273,393
Providing kids the nutrition they need can be next to impossible. That’s why Melaleuca created Koala Pals Shakeables Daily Nutrition Shake. Powered by Oligo®, it delivers ideal levels of 22 essential nutrients, protein and fiber in a delicious once-a-day shake. Your kids will love the creamy chocolate flavor. You’ll love that they’re getting the nutrition they need to grow up strong.
3
issue no. 4FEATURES
P27 THE POWER OF PROTEIN From building muscle to helping you lose weight, learn why this macro-nutrient is so important.
P5 SMOOTHIE OPERATORFive tongue-chilling recipes to quench the summer heat and keep you healthy and cool.
P22 LEAD BY EXAMPLE How your food and activity habits influence the health of your children—and how to be a healthier role model.
P12 RESISTANCE IS FRUITFUL Five muscle-loving exercises that increase calorie burning, improve balance, and strengthen bones.
Discover how to raise a fit family, four simple ways to build lean, fat-burning muscle, the importance of protein and how to add it to a healthy diet, simple recipes to beat the summer heat, successful strategies for helping kids eat healthier, how moving your body can benefit your brain, and how to get a great strength-training workout without a gym visit.
P8 UNLOCKING THE POWER OF OMEGA-3S P28 ARE YOU SKINNY FAT? P20 SURVEY SAYS: THE RESULTS MAY SURPRISE YOU P10 THE MIGHT OF MINERALS P30 SUMMER VACATION SURVIVAL GUIDE
P14Muscle-building myths exposed! Separate fact from fiction and learn the real benefits of lifting a little weight.
Now Melaleuca has a guide to help you live healthier by liviNg respoNsibly.
A Cleaner Environment Leads to Better Health
Clean: Doing Your Part for a Healthy Planet
SingLE#1812 English$1.99 PREFERRED CUSTOMER
5-PACk#1813 English$5.99 PREFERRED CUSTOMER
Melaleuca’s long-held principle of environmental wellness is now available in this exclusive new guide full of information about why we should care for the environment, how it affects our health, and how each of us can take small, easy steps that can have a huge impact.
Clean: Doing Your Part for a Healthy Planet covers basic information everyone should KNOW and introduces four simple lifestyle changes everyone can DO. Clean is sure to help you find realistic, manageable ways to make a lasting difference.
To learn more, visit: Melaleuca.com/Clean
Your Guide to a Clean Home, Clean World, and Clean Conscience
Those hot summer days are in full swing. Instead of overheating, keep cool with these refreshing smoothies and treats. Each has the health benefits of some of your favorite Melaleuca products mixed in.
Refresher Course5 Cool, Delicious, and Healthy Summer time Treats
5vitality for life |
6 vitality for life
Trop ica l Tango SmoothieMakes approx. 32 fl. oz. (1 quart). Per 16 fl. oz. serving: 260 calories, 39 g carbs, 8.7 g fat, 11 g protein, 39 mg sodium, 19 g sugar, 8 g fiber, 1,620 mg EPA/DHA omega-3s
So colorful, tart, and fruity, you’d never guess it’s loaded with fiber, protein, and omega-3s!
1 diced, frozen mango
3 sliced, frozen peaches
2 cups water
3 Tbsp Peach Mango Tango Omega-3 Crème Delight™ (optional)
1 scoop Harvest Peach FiberWise®
1 scoop Vanilla ProFlex20®
1–2 cups ice
Blend mango, peaches, water, and Omega-3 Crème Delight. Blend in FiberWise and ProFlex20. Blend in ice 1 cup at a time to desired consistency.
Note: best when served immediately.
Choco la te Peanut B ut te r Power-Up SmoothieMakes approx. 32 fl. oz. (1 quart). Per 16 fl. oz. serving: 290 calories, 22 g carbs, 12 g fat, 26 g protein, 250 mg sodium, 17 g sugar, 3.5 g fiber.
With its rich, nutty chocolate flavor, this may become your favorite way to get your protein boost.
1 cup 1% milk (almond, soy, coconut are alternatives)
6–8 oz. vanilla Greek yogurt or kefir
2 Tbsp peanut butter
2 scoops Dutch Chocolate ProFlex20®
1–2 cups ice
Blend milk, yogurt, and peanut butter. Blend in ProFlex20. Blend in ice 1 cup at a time to desired consistency.
Smoothie Sc ienceA great smoothie has 5 basic building blocks. Follow this formula with your favorite ingredients and you’ll have a smoothie you’re going to love every time.
Healthy Boosters
Turn your smoothie into a super snack by adding ProFlex20, Omega-3 Crème Delight, FiberWise, Attain CraveBlocker, and more.
FruitsGot a favorite fruit? Bet it would taste good in a smoothie. Use frozen fruit for creamier, more flavorful results.
LiquidsLiquids give your smoothie its consistency. Pour in milk for a traditional smoothie or add juice, green tea, or iced coffee for extra pizzazz.
ThickenersAdds texture and smooths out some of the tart fruit flavors. You can do this with nut butters (peanut, almond, hazelnut, etc.), Greek yogurt, kefir, frozen yogurt, and more.
IceBlended well, the right amount of ice can give your smoothie that traditional thick, frosty feel.
7
Adding greens is a great way to give your smoothie an extra boost of nutrition. And while a green smoothie looks, well, green, it will only taste that way if you want it to. Here are some leafy greens ranging from mild to bold that you can throw right into the blender:
Milder:
Spinach
Kale
Lettuce
Medium:
Bok choy
Collard greens
Spring greens
Dandelion greens
Beet greens
Bolder:
Swiss chard
Mustard greens
Arugula
F ros ty F ru i t Ice PopsAll you need are SplasH20, sliced fruit, and a freezer to create these beautiful, refreshing treats.
1 packet SplasH20, any flavor
4–5 cups water
sliced fruit (lemons, limes, oranges, kiwi, strawberries, etc.)
Mix SplasH20 into 4–5 cups water. Add sliced fruit to each ice pop mold. Add SplasH20 and freeze.
Banana Green B oos t SmoothieMakes approx. 32 fl. oz. (1 quart). Per 16 fl. oz. serving: 380 calories, 60 g carbs, 11 g fat, 20 g protein, 139 mg sodium, 30 g sugar, 8.5 g fiber.
It may be green, but it’s all bananas—and with Attain® CraveBlocker®, it’s all about curbing those cravings.
3 sliced, frozen bananas (peel, slice, then freeze)
2 Tbsp nut butter of your choice
6–8 oz. vanilla Greek yogurt or kefir
1 cup water
1 scoop Vanilla Attain CraveBlocker
1–4 cups spinach leaves (kale and romaine lettuce are alternatives)
1–2 cups ice
Blend bananas, nut butter, yogurt and water. Blend in Attain. Add spinach leaves and blend. Add more spinach if desired. Blend in ice 1 cup at a time to desired consistency.
Lavender LemonadeDelight in this new twist on the classic summertime cooler.
3 Tbsp. dried lavender
1 packet Lemonade SplasH20®
8 cups water
Boil 1 cup water, add lavender, and allow to steep for 10 minutes. Mix SplasH20 with 7 cups water. Strain lavender water and add to lemonade. Refrigerate. Serve with lemon slices and fresh lavender sprigs.
G o ing green
8 vitality for life
The SCIENCE ofWELLNESS
Researchers unlock memory-boosting ability of omega-3s.While there are now more than 12,000 medical journal articles detailing the health benefits of omega-3s, few of them address how omega-3s are able to deliver the benefits. That’s exactly what researchers from the University of Alberta set out to do. In a study published in the October 2012 issue of Applied Physiology, Nutrition, and Metabolism, Yves Sauve, Ph.D., and his team set out to discover how omega-3s in fish improve memory in humans. “What we discovered,” says Dr. Sauve, “is that memory cells in the hippocampus could communicate better with each other and better relay messages when DHA levels in that region of the brain were higher.”
Sauve and his team found that when the diet is supplemented with DHA, more of the essential omega-3 fatty acids are deposited in the brain. This finding supports the existing body of research that indicates a diet high in omega-3s and/or dietary supplementation with omega-3s may protect memory and prevent declining DHA levels in the brain as we age.
A study conducted at the University of British Columbia and published in the February 24, 2013 edition of The Journal of Aging Research, found that there was a direct correlation between exercise and memory.The study followed dozens of women ages 70–80 who suffer from mild cognitive impairment. Participants answered questions that tested spatial and verbal memory, then they were divided into three groups. One group regularly lifted weights, one group engaged in brisk walking, and the third group simply stretched. After 6 months, the stretching group scored worse on the memory tests, while the other two groups performed better. While both exercising groups improved on the spatial memory test (your remembrance of where things are located or placed), the women who walked showed greater improvements in verbal memory (your ability to remember words) than the group who had lifted weights.
Researches concluded that while exercise positively impacts cognitive function, endurance training and weight training might have different physiological effects within the brain and cause improvements in different types of memory.
Brain memory cells “talk” to each other at connections called synapses, which send and receive small “packets” of chemicals
or electrical signals. Chemical reactions within the cells then translate the message for the receiving cell. This takes place every
millisecond of every day at trillions of synapses in the brain.
Move your body—boost your brain.
9
B E F O R E
Valerie Carney had lost 55 pounds after giving birth to twins, but noticed her weight was starting to climb again.
“I was still eating like I was pregnant and in a constant state of exhaustion, ignoring my own needs entirely as I focused on twin babies and a toddler,” she says.
Then Valerie’s cousin introduced her to Melaleuca and encouraged her to make healthy changes. She would start with a FiberWise® bar or Simply Fit ™ Hot Cereal for breakfast, an Attain® Bar or Shake for lunch every other day, a salad with protein for dinner, and two low-carb, high-protein snacks a day.
“I worked out on my elliptical for 15 minutes a day, 4 days a week and I ate an Access Bar before each workout,” she says. “I enjoyed the benefits of the workout enough that I added two extra days.”
Valerie continued to incorporate new Melaleuca products into her weight loss plan.
“The Sustain® Sport Drink tasted great and gave me a little boost after my workout. I never drink any sports drinks, but I was immediately hooked,” she says. “I also started taking Vitality 4® vitamins and had so much natural energy that I stopped drinking caffeine.”
Valerie kept up this program for about three months and by early March she had lost over 20 pounds.
“I was shocked at how easy it was to stick to my routine. I lost two pant sizes and am now wearing clothes that I wore before I had my twins. I love the way I look and I am thrilled with the healthy and energized way I feel.”
Valerie CarneyMichaeline Wangsgard’s annual physical came back with results
she wasn’t expecting: high blood pressure and type 2 diabetes. Newly motivated to get serious about losing weight, Michaeline read information in Vitality for Life™ magazine that caught her interest.
“I wanted to lose weight in a healthy style,” she says. “I decided if I really worked hard at this and if the products worked, I figured I could lose 10% of my weight.”
When her February order arrived, Michaeline got into a schedule of eating an Access Bar every morning, using her elliptical machine for 45 minutes, along with occasional weight training, followed by a ProFlex20® Shake and some fruit, then later drinking an Attain GC Control™ Shake. By February 21, at her follow-up visit with the doctor, she found out her blood pressure and blood glucose levels had gone down.
In the past, Michaeline had been successful in losing weight but would eventually start to see the pounds return as she got back into old habits. But with Melaleuca’s Vitality™ Weight Loss Pack she had the help she needed to not only get started in the right direction, but also stay on track to lose weight and keep it off.
“You have to have the mind-set that you really want to be successful at it,” she says. “You have to be serious and you have to put the work into it.”
Even though she did the weight loss challenge for only 9 weeks, Michaeline was able to lose 19 pounds, proving that there’s no bad time to start being healthy.
Michaeline Wangsgard
19pounds*
20pounds*
* Individual results may vary. When combined with a healthy diet and exercise, Melaleuca products can help you lose weight.
‹‹‹‹‹‹‹
WEIGH
T LOSS SUCCESS STORIES ›››››››››
B E F O R E
Patent No. 8,273,393
a roCk SoLId fouNdatIoN
10 vitality for life
Everyone needs minerals in their diet. Minerals are inorganic ions, or metals, that the body depends on for life and health. The body cannot produce minerals—you can only get minerals through your diet.
Although we require relatively small amounts every day, our health and well-being are vitally dependent on essential minerals. A mineral deficiency can cause any number of health problems. The chart on the next page shows what minerals do—and how we suffer without them.
If you’re not feeling like yourself and can’t pinpoint why, try boosting your diet with mineral-rich foods and reach for the Vitality Pack®—powered by Oligo®. It contains all the minerals on the chart to the right in research-recommended amounts for optimal health. And it delivers them Just Like Nature® for maximum absorption and minimum free radical generation.
Not firing on all cylinders?It could be A mINerAl deFIcIeNcy.
The Might of Minerals
miNEral HEalTH BENEfiTs DEficiENcy sympToms NaTUral soUrcEs* amoUNT of miNErals iN THE ViTaliTy pack®
for WomEN
Boron Essential for hormones involved in bone metabolism, as well as maintaining normal, balanced levels of estrogen and testosterone.
• Insomnia• Muscle cramps • Bone pain
• Apples • Oranges• Almonds• Red grapes• Pears
150 mcg
Calcium Essential for bone/tooth formation, blood clotting, nerve transmission, muscle growth.
• Muscle cramps• Nervousness• Arm/leg numbness• Tooth decay
• Dairy products (milk, cheese, yogurt)
• Sardines• Salmon • Dark leafy vegetables• Sesame seeds
250 mg
Chromium Important for glucose and insulin metabolism (energy).
• Diabetic symptoms • Whole grains• Raw cane sugar• Shellfish • Chicken
120 mcg
Magnesium Crucial for energy, stronger bones, and formation of DNA and RNA.
• Confusion • Disorientation • Rapid pulse
• Green leafy vegetables
• Bananas• Tomatoes
400 mg
Iron For oxygen delivery throughout the body, energy, and antioxidant protection.
• Breathing difficulties • Brittle nails • Anemia (pale
skin, fatigue)
• Red meat• Prunes• Raisins• Walnuts
9 mg
Zinc For antioxidant protection, protein production, and a strong immune system.
• Fatigue• Prolonged wound
healing • Stunted growth
• Beef liver• Shellfish• Lima beans
15 mg
Copper For energy, antioxidant protection, and support of red blood cell formation.
• Low energy• Baldness• Slow-healing sores
• Beef liver• Shellfish• Almonds• Prunes
3 mg
Selenium For antioxidant protection and proper function of thyroid hormone.
• Age spots• Immune problems
• Wheat germ• Garlic• Seafood• Bran
105 mcg
Manganese For energy and antioxidant protection.
• Dizziness• Ear noises
• Spinach• Beets• Brussels sprouts
2.5 mg
Iodine For proper thyroid gland function and energy.
• Dry hair• Irritability
• Fish liver oils• Egg yolks• Citrus fruits• Garlic
150 mcg
Molybdenum For amino acid metabolism and detoxification system support.
None observed in healthy individuals.
• Buckwheat• Barley • Legumes• Sunflower seeds
75 mg
11* Assuming fruits and vegetables are grown in nutrient-rich soil, picked when ripe, and eaten while fresh.
1 2
JoIN therESIStaNCE!
Resistance training not only helps build strong muscles but it also increases calorie burning, improves balance, and strengthens bones. With some simple equipment like exercise balls, resistance bands or tubes, and room to move, you can get a great strength-training workout at home without needing to visit the gym.
Crunches Begin by lying back on the ball so that it is centered underneath the middle of your back. Place your hands behind your head with your elbows in line with your ears. Slowly roll up to a 45-degree angle, contracting your abs at the same time, then slowly roll back down to the starting position.
// Complete 15 reps.
Bicep Curls Holding the ends of your resistance band in each hand, fists facing upward and hands at your side, stand on the center of the band, with your feet shoulder-width apart. Keeping your head forward and elbows pinned to your side slowly pull the band upward toward your chest without bending your wrists. Then slowly lower your hands back down to your side.
// Complete 15 reps.
12 vitality for life
5 Proven Resistance exercises
Basic equipment,Big results
3 4 5
Begin your strength-training routine by selecting weights or bands that will tire you after 10–12 reps. Over time as you are able to do more reps without muscle fatigue, you can begin to alter your workout by using weights or bands with more resistance.
13
Side Leg Lifts – Lie on your left side, place your right foot into the resistance band, and hold the ends of the band in your right hand. Allow the band to stretch as you place your right leg on top of your left leg. Pull the ends of the band across your body and hold them down on the floor. Lift your straightened right leg into the air and slowly bring it down.
// Complete 15 reps then repeat with the other leg.
Seated Row Sitting up straight on the floor, place both feet together into the middle of the resistance band and stretch your legs out in front of you. Pull the handles or ends of the band back until they are parallel to your sides. // Complete 15 reps.
Squats Place an exercise ball between your lower back and the wall. With your feet shoulder width apart, slowly roll down the wall into a sitting position with your feet, knees and hips ending in a 90-degree angle. Slowly roll back up to the starting position.
// Complete 15 reps.
To intensify your workout with the ball, hold a pair of dumbbells in your hands as you lower yourself down in a squat position, or by crossing your arms over your chest while doing crunches. Start with a lighter weight and build up to a heavier one when you’re ready.
5 Proven Resistance exercises
14 vitality for life
YouthT h e F o u n T a i n o F
STRENGTH TRAINING:
Looking for the fountain of youth? As far as I know, no one has found one yet, but strength training is the closest thing we’ve got. Strength training postpones
the undesirable aspects of aging and prolongs the look and feel of youth.
fouNtaIN of YoutH
by Kathy Smith
15
Is there a trick to reversing this decline? Strength training. By maintaining muscle mass through strength training, you can slow down the body’s natural aging process and pro-long the vitality—and the appearance!—of a youthful body.
Who needs To Build Muscle?Building muscle mass isn’t just for gym rats and body builders. Everyone—let me repeat that—EVERYONE needs to incorporate strength training into his
or her life several times a week. If you’re thinking, “I’m a woman so this doesn’t apply to me” or “I’m already in my 70s, it’s too late” then you need to think again. No matter your current age or fitness level, you can reap a wealth of benefits from strength training.
As muscle mass declines, we lose the strength that comes from muscle. That leaves us weak and susceptible to injury. That’s why so many people in their golden years suffer back, hip, and other joint problems. Maintaining muscle mass is critical to preserving your quality of life as you age. Muscle keeps you flexible, gives you better balance, and protects your body from injuries. Weight gain is also a concern. One pound of muscle burns three times as many calories as one pound of fat, so your metabolism takes a nosedive as muscle mass declines. Without the metabolic boost from lean muscle, it’s difficult to burn the unwanted fat with cardio exercise alone. Muscle mass is also essential for reducing diseases as we age. Those with less muscle mass have a considerably higher risk for type 2 diabetes, heart disease, cancer, osteoporosis, depression, and arthritis.
The GreaT decline
From the time you are born until about age 30, your muscles grow bigger and stronger. But at some point in your 30s, you begin to lose muscle mass and function. I call this process “The Great Decline.” People who are physically inactive can lose as much as 3% to 5% of their muscle mass per decade after age 30. Through every decade the speed of loss increases. It’s estimated that skeletal muscle mass decreases between 35% and 40% in men and women in the fifty years of life between 30 and 80 years of age. No wonder people in their 80s struggle with lack of mobility and strength, aching joints and joint injuries, and weight gain.
Sedentary
Regular weight training
ATHLETE/BODYBUILDER
75
60
30
MUS
CLE
MAS
S %
AGE
20 30 40 50 60 70 80
IN GREAT SHAPE
FAT AND WEAK
Muscle Mass declines as we age. Resistance training can slow or reverse that decline.
Who
For more than 30 years, Kathy Smith has been at the
forefront of fitness and exercise. She has developed
dozens of books, DVDs, and products that have helped
millions of people get active and enjoy a lifetime
of better health and fitness. Go to www.kathysmith.com
for a full product line and more helpful information.
16 vitality for life
BiG FaT MYThs
now you know how important it is for everyone to build muscle through strength training, but there are a few persistent myths that hold some people back.
What
MYTh Building muscle makes women bulky.
FacT Women’s natural testosterone levels prevent them from developing muscles at the rate men do. Unless women purposefully try to build bulk, they will not get bulky. They’ll get toned, lean definition— and who wouldn’t want that?
MYTh i have to have a gym membership to have access to weights.
FacT Resistance builds muscles. Many people use weights at the gym to obtain resistance, but there are plenty of ways to build muscle at home. Do exercises that use your own body weight like push-ups and sit-ups, use resistance bands, or make your own “weights” using sandbags or milk jugs filled with water.
MYTh i will hurt myself.
FacT Injuries come from poor form whether you’re running, doing yoga, or lifting weights. As with any new exercise you are unfamiliar with, consult a trainer on proper form and it’s unlikely you’ll hurt yourself.
MYTh i can only work one muscle at a time so it will take a long time to reach my goal.
FacT Compound movements like squats use multiple muscle groups and can give you a total body workout in a short period of time.
17
How long can you maintain an easy jog before you are out of breath?
How
a B c
GeTTinG sTarTed
so now you’re convinced that strength training is important and you’re ready to pump some iron. But where do you start? don’t fixate on your age as much as your fitness level. a 65-year-old can be in better shape than a 30-year-old. use the quiz below to determine your fitness level.
What’s your experience with strength training?
How often do you currently exercise? include any type of exercise like cardio, stretching, etc.
Bend over and try to touch your toes. How far can you stretch?
Tally your answers.
Mostly As=BEGINNERMostly Bs=ACTIVEMostly Cs=ENTHUSIAST
Less than 5 minutes
Between 5 and 20 minutes
More than 20 minutes
I have never lifted weights
I’ve lifted weights before, but it’s been
a long time
I currently lift weights and I am familiar with proper form
I don’t exercise at all 1–3 times a week
4 or more times a week
I can touch my shins I can touch my ankles I can touch my toes
1.
2.
3.
4.
If you’re a beginner, educate yourself on proper form and function to reduce the risk of injury.
Consult a professional, watch videos, and read fitness magazines and get started! No matter your
fitness level, remember to keep your workout fresh by incorporating different types of strength
training. You’ll stave off boredom and avoid plateaus in muscle gain.
BeginneR acTiVe enTHusiasT
One pound of muscle burns three times as many calories as one pound of fat, so your metabolism takes a nosedive as muscle mass declines.
Your oWn BodY WeiGhTPush-ups, plank, squats, lunges, sit-ups, yoga. Using your own
body weight for resistance is a classic way to build muscle. Most exer-
cises in this category use multiple muscle groups for a more complete
workout. Plus, these exercises can be done anywhere. As you grow
stronger and lose weight, these exercises will become easier so you’ll
need to increase repetitions to keep them effective.
Free WeiGhTs Bicep curls, chest press, weighted squats. Free weights have
more variety in weight increments so you can progress faster. You can
also target a specific area you want to focus on. Free weights include
dumbbells, barbells, kettle bells, and homemade weights like milk jugs
filled with water or sand bags. While free weights offer the quickest
avenue for results, they also have the greatest risk for injury, so be sure
to use proper techniques.
resisTance Bands Leg lifts, arm raises, pelvic push. Resistance bands allow you to
build muscle with a full range of motion, not just up and down, and you
can use them for building flexibility. You don’t strengthen a muscle, you
strengthen a movement. Plus, bands are small and portable. It will take a
little time to learn various ways to use the band. Be prepared to upgrade
to bands that offer greater resistance as you grow stronger.
Machines Chest press, leg press, hamstring curls. Machines give you sup-
port while you lift weights—something very beneficial to anyone with an
injury or a beginner who is still mastering correct form. Machines are
simple to use; they are less confusing than a rack of dumbbells or a
resistance band. They target fewer muscles at a time and movements
are limited. They are large and expensive. Most people use them at a gym.
Four WaYs To Build Muscle
1
2
3
4
19
When
• A faster metabolism
• A better immune system
• Better posture
• Improved flexibility
• Better balance
• Less arthritis pain
• Increased bone density
WiTh sTrenGTh TraininG, You’ll enjoY:
• Lower risk of diabetes
• Improved mental outlook
• Better sleep quality
• Better blood sugar control
• Lower risk of heart disease
• Joints that are better protected from injuries
• A toned, sexy physique
Why
Your FuTure sTarTs noW
So the message is pretty clear: Regardless of your age or shape, the time to start strength training is NOW. You need strength in so many areas of your life beyond the confines of formal exercise—hoisting kids, lifting groceries, putting bags in the overhead compartment on a plane. Strength training gives you
the energy and, well, the strength to enjoy life and all the gifts it has to offer. There are dozens of reasons to maintain muscle mass, but there’s only one that really matters—the quality of your future life depends on what you do now. You’re worth the time and effort. So no more excuses. Start today.
• Strength train twice a week, but be sure to take at least a day off between sessions.
• Warm up with a few minutes of cardio first.
• Push yourself—you won’t gain any muscle if you quit when it gets hard.
• Feeling discomfort in muscles is okay. Discomfort in joints is not.
• If you have injuries, pain, or physical limitations, hire a professional to teach you proper techniques before embarking on strength training on your own.
• Perform one set of 10 reps of an exercise using light weight.
• After two weeks, increase your weight and the amount of reps.
• Maintain good posture.
• Lift and lower weights slowly .
• Stretch after every workout to reduce soreness and increase flexibility.
• Eat lean protein within an hour after every workout, like a chicken salad or a ProFlex® protein shake.
T iPs For BeGinners
20 vitality for life
Not seeiNg results?We polled 107 readers to see their eating and exercising habits. Some of the results were surprising.
When it comes to getting in shape and being healthier, these
four steps make it simple: Eat Smart, Get active, take Vitality™, and Stay accountable. If you’re trying your best and not see-
ing results, chances are you are leaving out the last step.
<20 min.
approx. 20 min.
approx. 45 min.
approx. 60 min.
approx. 30 min.
27%Length of average workout
Your ideal workout should last at least 45 minutes to maximize fat burning and toning potential.
>60 min.
n/a
Times per week exercised
never
1xper week
2-3x per week
4-5x per week
39%
37%
6-7x per week
You will see optimal results if you workout 45 minutes every day.
Do you exercise with a goal in mind? (Example: training to do 30 push-ups in a row)
no
yes
n/a
52%
44%You need goals to track your progress. Plus, training for something keeps your
workout meaningful, fresh, and fun. What is your motivation for eating healthier and exercising?
to look better
to provide a good example for my family
more energy
to reach a fitness goal
prevent health risks
31%to lose weight
31%More people are concerned with losing weight and preventing health risks than just looking good—all are healthy motivators.
How do you track your fitness progress?
notebook
computer or smartphone
I don’t track
41%
fitness website
Tracking your progress is critical! Even a pen and paper will help you stay accountable
and see personal patterns.
How do you gauge your fitness improvements?Gain motivation by measuring your progress in multiple ways. Weight alone isn’t enough.
health factors
body measurements
endurance
days I worked
outstrength
speed
weight
30%
family
no one66%
friends
personal trainer
my doctoronline community
other
Who holds you accountable for eating healthy?
Knowing you’re going to have to fess up to every cookie dough binge will motivate you to make healthier choices. Invite someone to hold you
accountable today!
21
Not seeiNg results?You’re probably skipping one of the four steps.
Grab a notebook or journal and write down what you eat and when you exercise. Share it with someone else.
Join a local weight loss or support group.
Announce your goals to your family/friends and give them regular updates.
email, phone, or text a friend regularly to report your progress.
log your meals on a free website like myFitnessPal.com.
Weigh yourself and take weekly measurements. Write them on a chart hanging by your mirror.
Hire a professional who will follow up with you.
TEAM UP FOR FITNESSAccountability comes in many forms. Choose what suits you.
Setting goals and holding yourself accountable are key to reaching those goals. Like a cross-country trip without a destination, if you’re not tracking your progress and working toward a goal, you’ll never get where you want to be.
êê See page 9 for inspiring real life weight loss stories
There might not be a magic
pill for permanent weight loss,
but there is a simple step that
will make you twice as likely
to get the results you want
from your diet and exercise
regimen. A study in the
American Journal of Preventive
Medicine followed 1,685 weight
loss seekers on their journey.
The single biggest predictor
of their success was if they
held themselves accountable
in their goals. It’s as simple as
that. Accountability works.
no one66%
family
friends
traineronline
community
Who holds you accountable for exercising?Accountability is the number one predictor of success. Without it, you’re setting yourself up for failure.
food trackingwebsite
notebook
computer or smartphone
I do not track
45%
How do you track your diet choices?
With so many people skipping this crucial step, it’s not surprising why people feel diets don’t work.
yes
70%no
30%
When it comes to losing weight, do you set a date to achieve your goals?
Having a goal and a timeline to reach it are essential to maximizing
progress. Start small. Stay steady.
no time
74%I don’t know what to do or where to start
I’ve already done something physical
I feel self-conscious
What is the most common reason you skip your workout?
Everyone has 24 hours a day—time to make your health a priority. Your future self with thank you.
22 vitality for life
PARENTS:HEALTHY HABITS
Most people’s habits and attitudes about exercise, nutrition, and health in general are formed during their childhood and are heavily influenced by their parents.
23
The PoWEr of EXaMPLE
Parents have many important responsibilities when it comes to their kids, not the least of which is striving for their good health and nutrition. But this responsibility is so much more than just putting food on the table and knowing when to take kids to a doctor.
Parents need to not only feed their children, but teach them to eat right. Parents need to not only encourage their kids to be active, they need to show them. No form of teaching between a parent and child is more powerful than example.
To put it simply, the healthy habits of a parent will lay a foundation for healthy habits in their kids. But the contrary is also true—your children will pick up on and follow your less-than-healthy habits and choices.
raising a kid to eat healthyThis is always a tough one—after all, kids are notoriously picky eaters and family life can be very busy. But don’t let that stop you from helping them develop healthy eating habits. Persistence will pay off, and kids’ tastes and eating habits do evolve as they mature.
Most kids in the U.S. don’t even come close to eating the recommended servings of fruits, vegetables, and whole grains—and they eat more than the recommended maximum level of sodium. In fact, their diets are often loaded with empty calories from sugars and fats.
imagine your child at age 35.
Will she be healthy? Will he be overweight?
Will she have good dietary habits?
Will he get regular exercise?
CREATING A LEGACY OF
PARENTS:
HEALTHY HABITS
Parents need to teach their children healthy habits in two main areas: diet and activity level.
obesity is not a problem that kids will simply outgrow.
Drink more water—quit sodas and sugary fruit drinks; don’t bring them home in the first place.
For children between the ages of 12 and 18, nearly 40% of their daily calories come from fat and sugar, especially from soda and fruit drinks, desserts, pizza, and high-fat whole milk. This affects their health in the short term, but can also set them up for a lifetime of poor eating habits and health complications.
where to start with nutritionParents following a few simple principles can make a world of difference for their children’s future eating habits. The following are great tips for both parents and kids.
The number of obese children
in the U.S. has tripled over the last
30 years. In fact, in 2010 more than
one-third of all children and teens
qualified as overweight or obese.
The Centers for Disease Control
and Prevention cite the following
short-term and long-term conse-
quences of childhood obesity:
• Obese youth are more likely
to have risk factors for
cardiovascular disease, such
as high cholesterol or high
blood pressure
• Children and adolescents who
are obese are at greater risk
for bone and joint problems,
sleep apnea, and social and
psychological problems
• Obese adolescents are more
likely to have prediabetes
• Children and adolescents who
are obese are likely to be obese
as adults and are therefore more
at risk for adult health problems
such as heart disease, type 2
diabetes, stroke, several types
of cancer, and osteoarthritis
Childhood obesity
kids and caloriesSometimes it seems as if kids can
eat whatever they want with no
effect. They seem like they have
endless energy. But that doesn’t
mean they can consume endless
calories too.
The following rule applies to both
kids and adults: When you consume
more calories than you burn, you
gain weight—and when you burn
more calories than you consume,
you lose weight.
• Eat more fruits and vegetables—half of each meal according to the USDA’s MyPlate guidelines
• Replace refined grains with whole grains—at least half of your daily grain intake
• Dairy is important for you, but opt for lower-fat milk, yogurt, and cheese
• Eat leaner proteins, and don’t forget beans, nuts, and seeds
• Portion sizes—don’t eat more than you need
• Limit desserts and treats
• Involve kids in the kitchen—they’ll learn healthy habits as they help
• Increase fiber intake—up to 30 grams daily
• Supplement daily to fill the gaps—focus on vitamins, minerals, and omega-3s like those you’ll fine in Koala Pals™ Shakeables™, Vitality omega-3s, and the Vitality Pack® powered by Oligo®
getting the family more activeAccording to LetsMove.gov, kids age 8 to 18 spend an average of 7.5 hours a day with entertainment media and electronics! At the same time, the U.S. Department of Health and Human Services (HHS) recommends that “children and adolescents should do 60 minutes or more of physical activity daily.” Which do you think kids make a higher priority?
The Centers for Disease Control states that regular activity for kids “improves strength and endurance, helps build healthy bones and muscles, helps control weight, reduces anxiety and stress, increases self-esteem,” and may improve kids’ academic performance.
25
Research has shown that kids develop attitudes and behaviors about physical activity based on their home and family. So make exercise a family affair! An active parent is more likely to have active children. The fact is, getting active doesn’t have to feel like exercise at all. And don’t forget, calories burned during “play” are just the same as calories burned during “exercise.”
where to start with exerciseSchool PE, organized sports, and dance groups are great exercise—but usually not enough. There are hundreds of great ways for kids—and parents—to get active. Let your children see you make exercise a priority by seeing you work out on a regular basis. Consistency is important—find ways to be active for 45–60 minutes every day. The following ideas can help you get started:
How to make the lifestyle switch with your kids
• Explain the reasons• Establish rules• Teach nutrition and fitness• Make time on your calendar• Allow family members to hold
each other accountable
• Play basketball, soccer, tennis, or other sports together
• Go on a bike ride
• Walk or ride your bike instead of driving somewhere
• Go roller skating
• Do garden and yard work
• Walk the dog
• Turn on some music and dance
• Take the stairs instead of escalators and elevators
• Limit time spent on TV, computers, and gaming
• Go on a hike
• Go on a family walk before or after a meal
• Wash the car
• Go swimming
• Throw a Frisbee®
• Find activities that fit your family’s unique personality
Kids develop attitudes and behaviors about physical activity based on their experiences in their home and family.
VITALITY™ weIghT Loss pAck• 3 GC Control Shakes
• FiberWise Drink
• 3 boxes of Access Bars PC
Save $16.34
vs. buying the products individually.
VITALITY™ weIghT Loss
pAck + proTeIn• 3 GC Control Shakes
• FiberWise Drink
• 3 boxes of Access Bars
• 2 ProFlex20 Shakes
Save $20.32
vs. buying the products individually.
VITALITY weIghT Loss PLAn
1. Eat 3 small meals and 2 reasonable snacks a day.
2. Substitute 1 snack with a GC Control™Shake.
3. Eat an Access Bar® 15 minutes before workouts.
4. Drink FiberWise® daily.
VITALITY Lose And buILd PLAn
1. Eat 3 small meals and 2 reasonable snacks a day.
2. Substitute 1 snack with a GC Control Shake.
3. Substitute 1 snack with a ProFlex20® Shake.
4. Eat an Access Bar 15 minutes before workouts.
5. Drink FiberWise daily.
$129 99PC
(68pts)$99 99
(54pts)
#2354
#2355
#9199BeTTerwITh
GETTHESE
DOTHIS
27
Where do you get protein?
do you know
Your muscles, bones, blood, skin, hair, nails, and brain cells all rely on protein. Protein
is primarily used to build, maintain, and repair tissues. PRotein’s amino acids aRe consideRed the building blocks of youR body.
Protein is a macronutrient— a string of amino acids. In fact, protein is one of the three main macronutrients, along with carbohydrates and fat. And it’s more plentiful in your body than any material besides water. Good thing too—because without protein, you couldn’t function.
The average adult needs 0.38 grams of protein per day for every pound they weigh.
Your body doesn’t store protein—and it doesn’t manufacture all the amino acids it needs. It’s essential to supply those missing amino acids from your diet. Luckily, protein is plentiful in the food you eat, both meats and plants.
MeAtS are a “complete” source of protein. They provide all the essential amino acids your body requires. Include foods like steak, chicken, fish, eggs, and milk in your daily diet.
AVoid protein sources that do more harm than good, like those high in saturated fats, fried meats, and processed meats.
PRoTEIN?Pr
otei
n ca
n he
lp- -
- yo
u - -
- lo
sE w
EIgh
T
how MuCh do you NEEd? Contrary to what you might think, more protein isn’t necessarily better. Get enough protein to support your body size, age, and lifestyle, but don’t overload. Too much protein can be hard on your kidneys and liver, and won’t deliver any additional benefits.
Protein keePs you feeling satisfied and helPs reduce
your carb cravings
your body uses Protein both to build muscle and
to burn fat
by temPorarily boosting your metabolism, Protein
helPs suPPress your aPPetite
suppress
youR aPPetite
BOOsTyouR metabolism
GrAMs of
prOTeIN you need daily
burn buiLd &
X 0.38 =
A high-quality protein supplement can help you meet your daily protein needs in conjunction with a healthy diet—especially as you increase your activity level or as you age.
should you suPPlEMENT?
pLAntS are an “incomplete” source of protein. One plant source may not have all the essential amino acids in adequate amounts. You’d need to eat a variety of nuts, beans, and vegetables to get all the amino acids you need.
STrengTh TrAInIng Increase protein intake to 0.54 to 0.77 grams per pound of weight per day
endurAnce TrAInIng Increase protein intake to 0.59 to 0.82 grams per pound of weight per day
65+ If YOu Are Over 65 extra protein can help you maintain and improve muscle mass, strength, and function. The Journal of clinical nutrition suggests consuming 0.68 grams of protein per pound of weight per day.
find youR dAiLy protein tArget
currenT WeIghT(in pounds)
(use .68 if you’re over 65)
VITALITY™ weIghT Loss
pAck + proTeIn• 3 GC Control Shakes
• FiberWise Drink
• 3 boxes of Access Bars
• 2 ProFlex20 Shakes
28 vitality for life
If you’re relying only on your scale to tell you
whether you’re healthy or not, you could be in
for a shocking surprise.
A recent Mayo Clinic study estimates that up to 30 million Americans have a condition known as NWO (normal weight obesity) or “skinny fat.”
While skinny-fat people look trim and healthy on the outside, their body fat percentage, cholesterol levels, and blood pressure rival that of obese people and they are vulnerable to the same obesity-related risks. Remember that slender does not equal healthy. If you seem to be blessed with a perfect metabolism, take a closer look to make sure you are as healthy on the inside as you appear to be on the outside.
Are you As
FIT As you look? Or do you just hide your fat well?
29
These two women are the
same height, have similar clothing
sizes, and similar weights. Both of their body mass
indexes (BMI) show that they are in a healthy weight range.
But the similarities stop there.
One woman is healthy, fit, and strong while the other is at risk for heart disease,
diabetes, and other obesity-related illnesses.
Know your numbers. Don’t rely solely on a scale or BMI. Purchase a scale that tells you your body fat percentage. Healthy body fat percentages are 17-31% for women and 10-24% for men. Get an annual wellness exam that measures your triglycerides, HDL, LDL, and glucose levels.
Exercise regularly. Cardio is important for heart health but don’t overlook strength training. Muscle mass helps regulate blood sugar levels and keeps you strong and svelte as you age.
Eat healthy. Limit processed foods and refined carbohydrates. Opt for lean protein, fruits, veggies, and whole grain.
Are you skinny fat? Blast away your inner obesity with these tips.
While both women look great in their jeans, Vanessa is considered metabolically obese at a normal weight or “skinny fat.” Even though Vanessa’s BMI is lower than Jamie’s, she is four times more likely to develop metabolic syndrome and twice as likely to develop cardiovascular disease. Her risk for hypertension and diabetes is also greater.
Slender does not equal healthy. Remember that even those who seem to have supernatural metabolism can’t neglect their health. So when it comes to assessing your fitness, focus less on your pant size and more on your body fat percentage. Ask your doctor for an assessment and follow the age-old advice: eat right and exercise.
Jamie exercises four days a week for an hour at a time. She incorporates cardio and strength training into her workouts. She avoids processed foods and eats healthy.
Height 5’ 4”
Weight 135 lbs.
BMI 23
Body fat 23%
Vanessa has always been naturally slender. Diet and exercise have never been a priority for her. She eats whatever she wants and doesn’t have a formal exercise schedule.
Height 5’ 5”
Weight 132 lbs.
BMI 22
Body fat 33%
let’s taKe a closer looK
Body fAt: 3 ways to determine your percentage
1. skin fold calipers measure skinfolds to calculate subcutaneous fat. They are probably the best balance of accessibility and accuracy.
2. Bioelectric impedance analysis (Bia) can be found on high-end scales. A small electrical impulse measures the density of fat versus other tissue in your body. Accuracy is often questioned, but you can get an estimate and track your progress.
3. Hydrostatic Weighing weighs you underwater. It is very accurate but time consuming and expensive.
Though time off is meant to be pleasurable—with friends, relaxation, and food—you work too hard the rest of the year on a consistent, reliable diet and exercise regimen to throw it out the window on your way out of town. But that doesn’t mean you have to be prisoner to an iron-fisted diet or forsake a nap on a calm afternoon. making healthy choices away from home will allow you to return in better shape and better spirits.
When you
leave
don’t
your
health behind.
A 2005 study published in the journal Eating Behaviors found that 2 in 3 subjects on a weight control program gained weight during the summer months.
SurvIvaL GuIdE
Traveling can wreak havoc on your healthy eating choices. Whether it’s road trip dives or greasy airport fare, eating healthy while away from home can seem impossible. And new and exciting restaurants at your destination don’t make things any easier.
• Bring fruit and granola bars for the plane ride. And when eating out, make at least one healthy choice for dinner. Instead of getting the burger and the fries, select one, get a vegetable, and skip dessert.
• Plan some meals before you go and once you get there. If your hotel or rental home has kitchen facilities or an outdoor grill, eat some meals in to save money and calories.
• Don’t skip meals just so you can eat a large dinner. Have a healthy, light breakfast containing protein to keep you full longer. Eat a light lunch and some healthy snacks throughout the day, and you won’t be overly hungry at dinnertime and late into the evening.
• Before you eat out, research local restaurants and check menus for healthy choices, but don’t restrict yourself too much. Allow for some indulgence on local specialty foods. Thoughtfully planning a few splurges makes a vacation fun, and keeps you from going overboard.
• Because the calories from alcoholic beverages can add up quickly, alternate sips with water or sugar-free lemonade.
Exercise can be tricky on the road, but travel is also an ideal time to liven up your routine. Limited time and lack of equipment force you to be creative with your workout. You can’t pack weights and a bench for your trip, but if you’re not sure whether your hotel has an exercise room, you’re not left without alternatives.
Jump rope: It’s easy to burn a lot of calories jumping rope, and your heart and body will love you for it. Start with a few minutes at a time, and recover by lightly marching in place. Alternate jumping and marching for a great half-hour interval workout.
swim: If you want to get cardio and target every muscle in your body, swimming is fantastic. Swim laps or try pool running if your hotel has a pool. At the beach, surfing, boogie boarding, or riding waves are great ways to actively burn calories.
running/Walking: Bring running shoes for a great cardio workout, and if you’re at the beach, use the sand to your advantage. Walking in soft sand is much more difficult and requires more energy than on pavement. If your hotel doesn’t have an exercise room, ask your hotel manager about nearby parks or trails. Remember, walking and running are great ways to explore the city. Do some research beforehand so you’re prepared.
resistance Bands: Resistance bands are great to travel with. They can target every muscle in your body and the tension helps you really feel the burn. It’s also easy to fit them into your suitcase. You can find a variety of bands online or at your local sporting goods store.
Below are some practical tips to do right by your body when schedule interruptions threaten to throw off your good-habit groove:
Sunny destinations and laid-back days are perfect reasons to venture outside for a walk, hike, jog, swim, or bike ride, but remember to be safe. Early mornings or late evenings are typically the best times to exercise outdoors to prevent heat-related illness. Staying hydrated is very important. Remember that you’ll need more fluid than usual when active or in a hot location, so drink water before, during, and after working out. Whatever your destination, a little planning can keep your exercise program on track. When you’re on vacation, it’s okay to ditch routines and sets and reps. Fun activity is the key. Play on the beach instead of spending all day with a novel. Games like volleyball, Frisbee®, or football are fun for the whole family. Remember that lower-key activities add up. Throwing starfish back into the ocean or taking a sightseeing hike blend exercise into acquiring a taste for the local culture.
MAKE SURE TO PACK:exercise clothes, tennis shoes, swimsuit, portable music device, jump rope, exercise bands, calorie-tracking app or calendar.
Just one tablespoon serves up 1,080 mg of natural marine-sourced EPA and DHA in a delicious Peach Mango Tango or Lime Sorbet crème
for all the brain, eye, and heart benefits omega-3s are proven to deliver.
A spoonful of smart.
© 2013 Melaleuca, Inc. • 3910 South Yellowstone Highway • Idaho Falls, Idaho 83402.6003 • 800.282.3000 • Melaleuca.com • 07/13 U 102002817This Vitality for Life™ magazine can be purchased as a single issue or in a five-pack (Single 3243 • Five-pack 688).
