Thoughts About Weight Loss

THOUGHTS ABOUT WEIGHT LOSS
Thinking about starting a 2011 weight management program?
Consider these beginning thoughts.

Keeping It Real With SMART Goals (1)
Like Yogi Berra once said "If you don't know where you are going, you might wind up someplace else." Don't let this happen to you. Setting specific, measurable, achievable, realistic and time driven (SMART) goals from the beginning of your weight management program is essential to your success.
S = Specific
M = Measurable
A = Achievable
R = Realistic
T = Time driven

Specific
The more specific you can be the more it will help you focus on your effort and clearly define what you are going to do. Instead of setting a general goal to lose weight or be healthier, set a specific goal to lose 2 lbs per week or take off 2 inches on your waistline or to walk 3 miles at a challenging pace.

Measurable
If you can't measure it, you won't be able to manage it. Choose a goal with measurable progress, so you can see the change occur. Then pull out the scale, tape measure or smaller pair of pants and see how your goal measures up.

Achievable
If your goals are too far out of reach you probably won' be able to make the commitment to accomplish them. Your goal should stretch you slightly but just enough to feel like you can accomplish it with a real commitment. Then when you do achieve that goal you will feel successful and feelings of success, not failure are what keep you motivated.

Realistic
Realistic does not mean "easy." Realistic, in this case, means "do-able." A goal of never again eating sweets, cakes, and chocolate may not be realistic if you really enjoy these foods. It may be more realistic to set a goal of eating a piece of fruit each day instead of one sweet item. You can then choose to work towards reducing the amount of sweets gradually and realistically.

Time Driven
Setting a timeline for reaching your goal (i.e. in a week or over 12 weeks) provides an end point and a clear target to work towards. Without a timeline, you'll feel you can start at any time, and you'll lose your sense of urgency. Telling others your timeline also helps keep you on purpose. Ask them to check in with you at certain dates to confirm you're on track.

Getting a SMART Start (2)
These 6 simple steps apply to weight management activities.
Shaklee Cinch is my product choice so you will see it referenced below. ~Cheryl

Congratulations! You've made the commitment to improve your health by losing weight and inches. Cinch will help you get there and getting started can be a cinch too. Just follow these 6 simple steps:

1. Set a realistic weight loss goal. A realistic goal is one that you know is achievable with in a reasonable time frame. We recommend planning on a 1-2 lb. per week weight loss with adherence to the Cinch Inch Loss Plan. So for example, a realistic goal would be "I will lose 20 lbs in 12 weeks."

2. Find your starting calorie level. Use the chart on page 6 of the Cinch Success Guide or calculate your calorie needs using the Cinch Coach™ software (both found in the Cinch Starter Kit) to help you determine which calorie level to begin at.

3. Decide on your meal-planning approach. Some people like a more structured approach. If that's you, follow the meal plans available on Cinch Coach or posted on CinchClub.com. Pick the meal plan closest to your estimated calorie needs and that fits your food likes and dislikes (ex. Lacto-ovo vegetarian or no red meat). If you prefer to build your own meals and choose your own snacks, follow the flexible approach using the servings and portion control guidelines on page 7 of the Cinch Success Guide. Using the food group and portion control lists that follow on pages 8-12, eat the foods you enjoy from that food category to achieve your allotted serving. Remember to watch your portion sizes and get familiar with what a "serving" is for each category of food.

4. Take all products as directed. Cinch will give you the best results when the products are used as directed and incorporated into a healthy lifestyle. Having two shakes and taking your 3-in-1 Boost™ is an important foundation. The bar provides added leucine and helps to protect muscle mass. The tea will provide energy — so it's OK to drink it several times per day!.

5. Commit to being active. Cinch works best when you boost your level of physical activity. To help you get moving, strap on the pedometer in your Starter Kit and work up to 10,000 steps per day.

6. Take your baseline weight and body measurements. You will know Cinch is working by the way you feel. Your energy level will be high, and you should feel satisfied. But monitoring your success is another great way to quantify your results. It's also a great way to keep you motivated so you stay on track. Feel free to jump on the scale and get your baseline weight and check your weight periodically. However, taking body measurements is another great way to monitor your success. Take your Cinch tape measure and measure the inches around your waist and hips. If you like, measure your arms, chest and thighs as well.

* * * * * * * * * * * * * * * * * * * * * * * *
Here is a great way to get started:
1. Go to http://www.cinchplan.com/babyboomerhealth and complete your personal profile to get the number of recommended calories you need daily. Many times people start a program eating too little calories.
2. Then go to http://www.cinchclub.com/recipes and type in the number of recommended calories and you can get 2 weeks worth of menus. It is also strongly recommended to purchase the daily log on the Cinch site so that you can be accountable.
3. Another very important action is to use the glycemic index for food selection. Select products that are 55 and below on the index. A recommended glycemic index site is http://www.cylive.com/content/125/International_Foods. You can easily put a food item in the search box and find the glycemic index for it. If you look at the daily log and compare your calorie intake on your personal profile, the log will tell you how many fruits, veggies, protein, fats, etc that you should have daily.

* * *

1 From http://www.cinchclub.com/displayContent.html
2 From http://www.cinchclub.com/displayContent.html


I am committed to losing weight and inches. I will be starting a new program next week and would love to have you partner with me. I am using Shaklee’s Cinch program. I am also going to use Brad Lamm’s concept of Just 10 LBS at a time. (Find his workbook here at http://www.doctoroz.com/videos/just-10-brad-lamms-workbook).

Come join me!
It’s going to be an excellent adventure!!
Healthy Blessings,
Cheryl

Twas a Time Before Shaklee

'TWAS A TIME BEFORE SHAKLEE...

‘Twas a time before Shaklee, when all through the place,
Not a corner was gleaming; there was no Basic-H.

Our food was all packed in the closet with care,
in hopes when we ate it some nutrition would be there.

The children all wrestled and tossed in their beds,
because they lacked Calcium from their toes to their heads.

And Papa without Protein and me without Herb-Lax
we’re both quite a wreck and about to collapse.

When from out of nowhere there came such a clatter,
I feebly got up to see what was the matter.

Over to the window I moved like a snail,
my struggle with the shutters left me quite pale.

The soot and pollution on the new fallen snow
made me quite nauseous to see it below.

When what through my bloodshot old eyes did I see,
but a shining lease car and a license plate that read "Shaklee".

With Aunt Mildred driving and moving so quick,
I thought, she must be on drugs, or some brand new health kick!

With boxes and bottles and bundles she came.
She jumped up and kicked her heels calling them by name.

"I've Protein & Vita Lea, Herb Lax & Lecithin,
Basic H & Basic G and some bottles to mix ‘em in."

She leaped to the porch, almost kicked down the door.
We were all quite amazed cause her health used to be poor.

As I drew in my head and was turning around,
she had flown in the kitchen in one single bound.

She was dressed in a cloth coat and a cute little hat,
but they were both sparkling clean, and you couldn’t miss that.

A bundle of bottles she dropped on the table,
and said, “Soon I'll tell you the Basic H Fable!”

Her eyes, how they twinkled. She said, "I've a mission!"
Then she sat us all down and began with nutrition.

She was sharp as a whip and her memory quite keen,
as she told us of Herb-lax, Vita Lea and Protein.

She told us that Calcium was good for our teeth,
and that smoking would make them turn green as a wreath.

Then she took off her coat and said "Look at this belly,
before Shaklee's Cinch Plan, it looked all full of Jelly."

She used to be plump and a crabby old elf,
and she laughed as she said, "I've gotten hold of myself!"

Then I pinched myself hard and I rattled my head,
perhaps I am dreaming, I must be in bed.

She spoke lots of words about cleaning and work,
and filled all those bottles and then turned with a jerk.

Picking up a sponge and the sink’s sprayer hose,
she cleaned off the sink; now the porcelain shows.

Then she whipped on her coat as she sprang to the door,
"I've got Shaklee Members to sponsor, haven't time to do more!"

I heard her exclaim as she drove down the street…

"If you're not into Shaklee, your life's not complete!!!"

Author Unknown

****************************************************

MERRY CHRISTMAS AND HAPPY NEW YEAR!!

Get some great Christmas ideas at:
http://babyboomerhealth.myshaklee.com/us/en/about_2011_product_guide.html

Tips From The Professor: Are Multivitamins Dead? - Part 2

I subscribe to online health tips from Dr Chaney. I want to share his most
recent post with you as I believe we need to be as informed as possible
when making decision regarding our health.
Healthy Blessings,
Cheryl.
**********

Tips From The Professor: Are Multivitamins Dead? - Part 2

In last week's "Tips From The Professor" I was critiquing
the November 2010 article in Prevention Magazine titled
"Should You Kick the Multivitamin Habit?"

I made the following points:

1) It is very difficult to prove that any intervention
is beneficial in an essentially healthy population.

As an example I discussed the recent study showing that
you cannot even demonstrate a benefit from statin drugs
in a healthy population with elevated cholesterol.

2) If you wish to demonstrate the effectiveness of an
intervention, you need to focus on those individuals
who are actually at risk.

And I gave examples of studies that show supplementation
does make a difference in populations who are at risk.

This week I would like to continue my discussion by
making several more observations:

3) Not all multivitamins are the same.

Shaklee is unique in the food supplement industry in that they
design their supplements based on solid science, employ
pharmaceutical grade quality control standards and conduct
clinical studies to prove the effectiveness of their supplements.

For example, Shaklee designed their multivitamin Vita-
Lea and their calcium supplements based on the research
of Dr. Paul Saltman, who studied the micronutrient
composition needed to optimize the utilization of
calcium for bone formation. And an independent clinical
study showed that the calcium in Vita-Lea was twice as
effective as a calcium carbonate supplement at
decreasing bone loss in postmenopausal women (JAMA,
244: 1915, 1980).

Similarly, an independent clinical study showed that
Shaklee's Vita-Lea improved immune response in older
healthy adults (J Am Coll Nutr, 17: 511, 1998).

My perspective is that when interpreting studies of
multivitamin usage in the general population it is
important to remember that most of those multivitamins
have never been tested to see if they actually work!

4) Multivitamins are good, but you can do better.

This is one area where I agree with the basic premise
of the Prevention article.

Multivitamins are the most economical form of
supplementation, but based on what we know today they
are clearly not the optimal form of supplementation.

Perhaps the clearest evidence of that is the Landmark study
conducted by Dr. Gladys Block of UC Berkeley (Nutrition J,
6: 1-11, 2007).

She compared people who had followed a comprehensive
program of supplementation using the Shaklee
supplements for 20 years or more with people who just
used multivitamins or used no supplementation.

The people who used the Shaklee supplements had
significantly better health than the multivitamin users
and the non-supplement users.

In fact the multivitamin users fared no better than the
non-supplement users - which is to be expected because
the study was conducted in a healthy population.

Shaklee followed up by combining the key nutrients that
the Shaklee subjects were using in the Landmark study
into a supplement called Vitalizer, which represents
the latest in nutritional science.

Let me give you some examples:

Prevention made the point that one major problem with
multivitamins is that they often contain nutrients "in
isolation". For example, they quote Dr. Neuhouser as
saying "The vitamin C in a multivitamin is likely just
not as effective as the vitamin C in a citrus fruit,
where it is surrounded by fiber and flavonoids and
carotenoids."

I agree with this assessment - although the interaction
of vitamin C with flavonoids and carotenoids is much
stronger than its interaction with fiber.

In Vitalizer the vitamin C is surrounded by flavonoids
and carotenoids - and if you add Cinch you'll get fiber
as well.

Prevention recommended omega-3 fatty acids. Vitalizer
contains the 500 mg of omega-3 fatty acids that the NIH
recommends for healthy adults. If you have health challenges
you can get more omega-3 fatty acids from Shaklee's
OmegaGuard.

Prevention recommended 1,000-1,200 mg of calcium from
food and supplements. The Vita-Lea in Vitalizer
contains 450 mg of calcium. When you add that to the
500-600 mg of calcium that most Americans get from
their diet you are right on target.

I personally think that the Prevention recommendation
is a bit low for post-menopausal women and men over 50,
but Shaklee has calcium supplements that you can use to
increase calcium intake to the 1,500-2,000 mg that some
experts recommend.

Prevention recommended 800-1,000 IU of vitamin D. I
personally think that is a bit low, but Vitalizer alone
provides 1,000-1,200 IU of vitamin D3 (depending on
which Vitalizer you use) and you can increase your
vitamin D intake further with Shaklee's Vita-D3.

Probiotics (friendly bacteria) are increasing
recognized as important for health, and Vitalizer also
contains probiotics.

These are just a few of many examples of how Vitalizer
represents a comprehensive, holistic approach to
supplementation.

This is why I recommend Vitalizer as the foundation for
anyone wanting to start a nutrition program to improve
their health.

5) The risks of multivitamin use have been over-hyped.

There are only a few studies that suggest risk from
multivitamin use and in every case they are
overshadowed by many other studies showing no risks.

I have pointed out in my previous "Tips From the
Professor" that it is normal for individual scientific
studies to report negative results.

A good scientist keeps an open mind but is guided by
the overwhelming preponderance of published studies.

On the other hand, journalists and those with an anti-
supplement bias tend to hype every negative study.


To Your Health!
Dr. Stephen G Chaney

****ABOUT DR CHANEY:
Dr. Stephen Chaney, Phd

Dr. Chaney has a BS in Chemistry from Duke University and a PhD in Biochemistry from UCLA. He currently holds the rank of Professor at a major university.

Dr. Chaney has taught biochemistry to medical and dental students for more than 30 years and has won several awards for teaching excellence.

He runs an active cancer research program and has published over 100 scientific articles and reviews in peer-reviewed scientific journals. He has also written two chapters on nutrition for a popular medical biochemistry textbook.

Dr. Chaney and his wife have also built a business part time that has earned them a 6 -figure income for the past 15 years and he has spent the last 10 years teaching other people how to do the same.

Tips From The Professor: Are Multivitamins Dead? - Part 1

I subscribe to online health tips from Dr Chaney. I want to share his most recent post with you as I believe we need to be as informed as possible when making decision regarding our health.
Healthy Blessings,
Cheryl.
**********

Dear ,

Some of you may have been asking me about the November
2010 article in Prevention Magazine titled "Should You
Kick the Multivitamin Habit?"

In short, the article concluded that multivitamins
provide no proven benefit and may actually cause harm.
The readers of prevention were encouraged instead to
focus on supplements containing vitamin D, omega-3
fatty acids and calcium.

So, the question becomes "Are multivitamins dead?"
Should we ignore the old advice that a multivitamin is
a good insurance policy.

Let me put this article in perspective by making a few
observations.

1) It is very difficult to prove that any intervention
is beneficial in an essentially healthy population.

Prevention magazine cited a large meta-analysis and a
very large study of post-menopausal women as providing
evidence that multivitamins provide no benefit.

These are both what scientists call primary prevention
trials, meaning that you are asking whether the
intervention provides significant benefits to an
essentially healthy population. And it is very
difficult to demonstrate benefit in a primary prevention
study.

Let's review the evidence on statin drugs, for example.
Statin drugs are considered by most physicians to be
very effective at preventing heart attacks and are
recommended for virtually everyone with elevated
cholesterol.

But, as I mentioned in a recent "Tips From the
Professor", a recent meta-analysis of primary
prevention studies of statin drugs for patients who had
elevated cholesterol levels but were otherwise healthy
found that the statin drugs provided no measurable
reduction in either deaths from heart attacks or deaths
from any cause (Archives of Internal Medicine, June 28,
2010 issue).

If you can't show that statin drugs provide any benefit
in a healthy population with elevated cholesterol
levels, is it any wonder that it is difficult to show
benefits of multivitamin supplementation in healthy
populations with no apparent risk factors of disease?

I don't hear any clamor to stop prescribing statin
drugs. I wonder why there is such a hue and cry to stop
using multivitamins. Is it possible that some
individuals and organizations have an anti-supplement
bias?

2) If you wish to demonstrate the effectiveness of an
intervention, you need to focus on those individuals
who are actually at risk.

For example, statin drugs are clearly effective at
reducing heart attack risk if you focus on populations
who have already had one heart attack or who are
otherwise at high risk of having a heart attack.

Similarly, vitamin E at levels commonly found in
multivitamins cannot be shown to decrease the risk of
heart attacks in healthy women as a whole, but it
significantly reduces the risk of heart attacks in
women over 65 - which is the population group that is
at high risk of heart attacks (JAMA, 294:56-65, 2005).

Similarly, folic acid, at levels commonly found in
multivitamins did not reduce the risk of heart attack or
stroke in men and women with adequate folic acid levels
in their blood, but did reduce the risk of both for
those individuals with inadequate levels in their blood
(New England Journal of Medicine, 354: 1567-1577,
2006).

I have given other examples in my previous "Tips From
the Professor", but I think you get my point.

The Prevention article made the point that most
multivitamin users are healthy individuals who are
taking good care of themselves. That raises the
question of whether multivitamin use is only needed by
those individuals who are in poor health and/or are not
taking care of their health - in short, those who are
at high risk of disease.

My perspective is that very few of us do ALL the right
things.

And there are often environmental or genetic risk
factors that we are totally unaware of. All too often
the first indication of heart disease risk is sudden
death!

...To be continued....

Next week's topics:

3) Not all multivitamins are the same.

4) Multivitamins are good, but you can do better.

5) The risks of multivitamin use have been over-hyped.


To Your Health!
Dr. Stephen G Chaney

****ABOUT DR CHANEY:
Dr. Stephen Chaney, Phd

Dr. Chaney has a BS in Chemistry from Duke University and a PhD in Biochemistry from UCLA. He currently holds the rank of Professor at a major university.

Dr. Chaney has taught biochemistry to medical and dental students for more than 30 years and has won several awards for teaching excellence.

He runs an active cancer research program and has published over 100 scientific articles and reviews in peer-reviewed scientific journals. He has also written two chapters on nutrition for a popular medical biochemistry textbook.

Dr. Chaney and his wife have also built a business part time that has earned them a 6 -figure income for the past 15 years and he has spent the last 10 years teaching other people how to do the same.

Shoo the Flu

Flu, flu, flu--we can hardly watch television or listen to the radio without hearing something about the flu. Experts are everywhere, all eager to share their opinions. This season we have a new flu challenge-- the H1N1 (swine flu) virus. How can we stay healthy amongst all this adversity?

Consider the following basic preventative measures.

1. Clean your hands. Washing your hands often will help protect you from germs. Avoid touching your eyes, nose or mouth. Germs are often spread when a person touches something that is contaminated with germs and then touches his or her eyes, nose, or mouth. One of the easiest ways to avoid colds and flu is to be scrupulous about washing your hands. Use soap and water and scrub for at least 20 seconds. Use a paper towel to turn off the water and open the bathroom door to avoid re-contamination.
2. Cover your mouth and nose. Cover your mouth and nose with a tissue when coughing or sneezing. It may prevent those around you from getting sick. Cough and sneeze into your shoulder or the crook of your elbow instead of your hands. Avoid touching your eyes, nose, or mouth to reduce the spread of germs.
3. Avoid close contact. Avoid close contact with people who are sick. When you are sick, keep your distance from others to protect them from getting sick too.
4. Don’t share drinks, cosmetics, cell phones, etc., with those who appear sick.
5. Stay home when you are sick. If possible, stay home from work, school, and errands when you are sick. You will help prevent others from catching your illness.
6. Practice other good health habits.
   o Get plenty of sleep. Lack of sleep can lower the immune system's ability to react when needed and hampers its essential nightly repair work.
   o Be physically active
   o Manage your stress
   o Drink plenty of fluids
   o Eat nutritious food. Plenty of nutritious food is essential to building a healthy immune system. A well-balanced diet provides sources of energy and nutrition.
   o Augment your diet by adding vitamins and other supplements to your daily routine. Vitamin C is useful in warding off colds, but there are other supplements that you should consider as well. Having the immune system working at peak efficiency before getting sick is far more effective than waiting until getting sick.
   

The author suggests other supplements from the Shaklee Corporation. Below is a link that shows the Immune Support supplements. For over 50 years, generations of families have counted on Shaklee to do what no other company can do quite like it—make products that are naturally safe AND proven effective. Shaklee is the the #1 Natural Nutrition Company in the United States. Shaklee products support the immune system to help it respond when needed.*

http://babyboomerhealth.myshaklee.com/us/en/category.php?main_cat=Nutrition&sub_cat=ImmuneSupport

* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

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HEALTHY THANKSGIVING
[a post from Stephen Chaney, Shaklee Master Coordinator]

While "Healthy Thanksgiving" doesn't quite have the
appeal of the more familiar "Happy Thanksgiving"
greeting, I used it here to make the point that
Thanksgiving dinner (and many other holiday meals)
doesn't have to be an unhealthy affair.

After all, there is a lot to like about the ingredients
in Thanksgiving dinner. Turkey can be a healthy, low-
fat meat, if prepared correctly. Sweet potatoes, yams,
winter squash and pumpkin are all loaded with vitamin A
and other important nutrients. And cranberries are a
nutrition powerhouse.

Here are some tips to make your Thanksgiving meal one
that contributes to your health:

1) Skip the basting. Choose a plain bird and cook in a
bag to seal in the moisture. Remove the skin before
serving.

2) Refrigerate the turkey juices and skim off the
hardened fat before making gravy and use a gravy cup
that pours from the bottom to minimize fat.

3) Use ingredients like whole wheat bread, vegetables,
fruits (cranberries, raisins, dates or apples), nuts
and your favorite spices for the stuffing and bake it
in the oven rather than in the turkey.

4) Serve your sweet potatoes or yams baked rather than
candied and let your guests add butter to taste.

5) Use skim milk or buttermilk rather than whole milk
and skip the butter for your mashed potatoes.

6) Give your meal gourmet appeal by cooking your green
vegetables with garlic, nuts and herbs rather than
creamy or fat-laden sauces.

7) don't serve the meal on your largest plates. By
using smaller plates you ensure smaller portion size
and even that second helping isn't quite so damaging.

8) Use the [Shaklee] Cinch meal replacement products for one or
more meals the day before and/or after Thanksgiving so
that your total caloric intake over the three day
period is not excessive.

By now you have the idea. There are lots of little
things that you can do to make your Thanksgiving dinner
one that your waist and your heart will thank you for.
Bon Appetit and have a Happy, Healthy Thanksgiving!

To Your Health!
Dr. Stephen G Chaney

P.S. Go to http://www.chaneyhealth.com and grab your
copy of my latest CD entitled "The Top 10 Reasons to
Choose Shaklee" before they are all gone. This is the
all new and updated Shaklee difference CD that you need
share with new people to create credibility for
Shaklee. In these economic times people are trying to
pinch every penny. It's more important than ever to
create a strong motivation to choose the best!