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

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.

Breakfast of Champions and NURF TOO??

Thank you Dr.Chaney for this great synopsis of the Vivix / Nrf2 study!!
http://www.shaklee.net/babyboomerhealth/product/AntiAging

Many of you have been asking when you will hear about Shaklee's clinical studies with Vivix. Your wait is over.

At their August 2009 global conference in St. Louis Missouri Shaklee released some results from one of their key clinical studies on Vivix.

This was a randomized, placebo controlled clinical study, the most rigorous kind of clinical study.

It was also an independent study performed not by Shaklee, but by scientists at State University of New York at Buffalo.

In short, this was the real deal!

In this study, a group of volunteers consumed a 910 calorie breakfast from Burger King. One half of the group took Vivix immediately after breakfast and the other half took a placebo.

For the group consuming Vivix a key genetic regulator of longevity called Nrf2 (pronounced Nerf 2) increased dramatically within the first 3 hours after the meal. For the placebo group Nrf2 levels actually declined.

If you are feeling a bit under whelmed at the moment, it's probably because this is the kind of study that needs a bit of additional explanation before you can fully appreciate it.

Let's start with the breakfast, which I have somewhat jokingly referred to as the "breakfast of champions".

You see that Burger King breakfast is loaded with the wrong kinds of fat - saturated fat & trans fat. That's the kind of fat that clogs your arteries.

Not only does it clog your arteries, but it also causes your arteries to contract dramatically right after the meal. If those arteries are already clogged from previous high fat meals...You guessed it...It can trigger a heart attack or stroke.

If you're lucky it could mean a trip to the emergency room. But, the most frequent symptom of heart disease is sudden death - often triggered by that fat laden "Happy Meal", If you'll pardon the mixed metaphor.

And it isn't just Burger King. Almost any fast food meal will do.

Now that I have your attention, let's talk about the protective effects of antioxidants.

In fact, you may have heard about previous clinical studies showing that supplementation with vitamin E or other antioxidants immediately after the "Happy Meal" can prevent that narrowing of the arteries and perhaps save you from that trip to the emergency room.

You might be asking "What does that have to do with Nrf2 and Vivix?" Be patient, I'm getting there.

You see when we are young, a "Happy Meal" will trigger an increase in Nrf2 which in turn increases production of our body's own antioxidant defense mechanisms.

Nrf2 also triggers our detoxification pathways so that we can get rid of all of the artificial food additives and preservatives in that "Happy Meal".

Nrf2 triggers our immune balance pathways (high fat meals depress the immune system and can also cause inflammatory and autoimmune responses).

Finally, Nrf2 triggers our anti-stress pathways (high fat meals trigger cortisol production, which can accelerate the aging process) and much, much more.

But when we get older, Nrf2 is no longer triggered by those high fat meals and we lose our natural protective mechanisms. When that happens the aging process, and our risk of heart attack or stroke, is increased by every high fat meal that we consume.

By now you are probably starting to understand why the ability of Vivix to activate the Nrf2 gene is such a big deal.

But, I don't want you to think of Vivix as simply an antidote to a bad diet. You see Vivix turns on Nrf2 whether you are consuming a high fat meal or not.

Just think how much more beneficial it will be to keep your natural antioxidant defense mechanisms, your detoxification systems, your immune system, and your anti-stress systems in tip top shape without wasting those resources having to compensate for the effects of a bad diet.

So let me summarize what this study shows:

- Vivix activates the Nrf2 gene, which is a master regulator of longevity.

- That shows that the dosage of resveratrol and ellagic acid in Vivix is appropriate, that those beneficial polyphenols get into your bloodstream (they are bioavailable) and that they have their intended anti- aging benefits.

- In short the study shows that Vivix works in real people like you & me.

- Nrf2, in turn, activates the body's antioxidant defense mechanisms, detoxification mechanisms, immune balancing mechanisms and anti-stress mechanisms. These are all mechanisms that slow down cellular aging and reduce the risk of degenerative diseases.

- Vivix can reduce the damage caused by a high fat diet, but will be even more effective at slowing the aging process if used along with a good diet and a lifestyle that includes weight control and exercise.

The study actually shows much more than this, but Shaklee can't release the other data until the manuscript has been accepted for publication. So stay tuned for even more exciting results in the future.

To your health!
Dr. Stephen Chaney, PhD
Shaklee Master Coordinator

The Great-Skin Diet

The great-skin diet
All sorts of supplements, special eating plans and complexion drinks promise glowing skin from the inside out. But not everything that is being dished out is based on science. SELF digested the research and polled experts to determine which foods to add to your diet to truly benefit skin, which may be worth an occasional munch and which to pass up. Get ready to eat, drink and be beautiful!
By Beth Janes
From the October 2008 Issue (SELF)


Proven complexion perfecters
Pile these on your plate.

All pack nutrients essential for healthy skin.
Strawberries, citrus fruits, red peppers, broccoli

Beauty benefit: a smooth texture
Eat-right evidence: Vitamin C, plentiful in this produce, is vital for the production and formation of collagen, skin's support structure, says Toby Amidor, R.D., director of nutrition for DietTV.com in New York City. And a strong support layer helps smooth what's on top and prevent wrinkles, she says.
Aim for:

• two 1-cup servings of fruit and
• 1 cup of red peppers and/or broccoli a day
• Sunflower seeds and almonds

Beauty benefit: sun protection
Eat-right evidence: These seeds and nuts are loaded with vitamin E. Collectively, antioxidants act like an army, protecting skin from UV-spawned free radicals. But E is on the front lines; skin's top layers contain high levels that guard cells' outer membrane so cells stay healthy. Plus, strong membranes hold water in, keeping skin hydrated.
Aim for:

• 2 tablespoons hulled seeds or 23 almonds daily
• Dark orange, leafy green and red veggies

Beauty benefit: a fresh complexion
Eat-right evidence: Squash, sweet potatoes and spinach are full of the antioxidant beta-carotene. Your body converts it to vitamin A, which regulates cell production and turnover so skin's surface is smooth, says Valori Treloar, M.D., coauthor of The Clear Skin Diet (Cumberland House Publishing). Carotenoids may also decrease skin's sensitivity to sun.
Aim for: three 1-cup servings a day

• Fortified cereal,
• lean meat, pork, poultry, oysters

Beauty benefit: a youthful glow
Eat-right evidence: You'll get zinc and iron, minerals key to skin functioning. Zinc contributes to cell production, plus natural cell sloughing, which keeps dullness at bay. Red blood cells need iron to carry oxygen to skin, helping give you a glow, says David Bank, M.D., a derm in Mount Kisco, New York.
Aim for:

• 1 serving of cereal (a cup),
• 1 palm-sized serving of meat or poultry or 3 oysters per day

Water
Beauty benefit: dewy skin
Eat-right evidence: Skin cells contain mostly water, and if you're dehydrated, skin will look and feel parched, too. But you needn't chug 8 cups a day; University of Pennsylvania researchers found no studies to back up the recommendation. Simply ward off dehydration—and dryness—by drinking when you're thirsty.
Aim for:

• 6 cups a day.

It's a good starting point, says Keri Gans, R.D., of NYC.

Smart skin suggestions
New research hints at these foods' beauty power, but effects aren't totally proven yet.
No need to wait, though; the goodies are part of a healthy diet.
Wild salmon, Atlantic mackerel, walnuts
Beauty benefit: fewer wrinkles
Eat-right evidence: These fish and nuts, plus fortified eggs, are bursting with omega-3 fatty acids, which fight inflammation in the body caused by sun and stress. "Inflammation produces free radicals, and free radicals contribute to aging by attacking collagen," says Susan Taylor, M.D., a dermatologist in Philadelphia. But research still needs to connect the dots definitively and show that the anti-inflammatory abilities of omega-3s translate to younger-looking skin, she says. One study did find that older people who consumed more fish and veggies over their life had fewer wrinkles than those who ate more meat, the Journal of the American College of Nutrition reports. The research didn't focus solely on fish, however; vegetables' antioxidants, for example, may have been a factor.
Aim for:

• two 5-ounce servings of fish per week;
• on other days, 1 oz of walnuts or 2 omega-3 eggs

Whole wheat and grains
Beauty benefit: clearer skin
Eat-right evidence: In the past, derms have maintained that unless you wipe greasy fingers on your face, food doesn't cause zits. But some are rethinking the party line: Australian researchers found that a low-glycemic diet (more whole grains, protein and produce versus refined carbs such as white bread) may reduce acne. One explanation: Low-glycemic foods keep insulin steady, and refined carbs and sugar spike it. The surges may boost production of androgens, hormones that, when elevated, can cause zits. After 12 weeks of a low-glycemic diet, subjects' pimple counts dropped 20 percent, a study in The American Journal of Clinical Nutrition notes. More studies are needed to prove the link, but no doctor will discourage you from eating whole grains and veggies!
Aim for: 3 servings a day (one serving equals a slice of bread or 1/2 cup cooked grains)
Today's special: gorgeous skin
If your complexion could choose everything you ate for the day, here's what would be on the menu, says Keri Gans, R.D., who put together this plan.

• Breakfast
  1 cup whole-grain, fortified cereal such as Total
  1 cup skim milk
  1 cup sliced strawberries or 1 medium grapefruit
  1 cup green tea
• Lunch
  Grilled chicken sandwich
  5 oz chicken breast
  2 slices whole-grain bread
  2 slices tomato
  1 leaf lettuce
  1/8 of avocado
  1 tsp mustard
  1 medium apple
• Dinner
  5 oz wild salmon
  Spinach salad
  2 cups fresh spinach
  1/2 cup sliced red bell pepper
  1/2 cup chopped tomato
  1/2 cup broccoli
  Toss with 1 tbsp each olive oil and balsamic vinegar
  1 medium baked sweet potato
• Snacks/dessert
  8 oz nonfat plain yogurt or 1 part-skim string cheese
  1 oz sunflower seeds
  1 small orange or 1 cup baby carrots
  1 oz dark chocolate or 1 glass red wine
  

Beauty treat? or trouble?
Guess which foods are good or
bad for your skin — and find out why

1. Sweets
   __Treat
   __Trouble
2. Dark chocolate
   __Treat
   __Trouble
3. Milk
   __Treat
   __Trouble
4. Spicy foods
   __Treat
   __Trouble
5. Wine
   __Treat
   __Trouble

ANSWERS

1. Sweets Trouble. Chowing candy and other sugary snacks may make you feel like a kid, but it’s likely aging you. The rush of glucose into your bloodstream sets off a process known as glycation, in which sugars attach to proteins and form advanced glycation end products (AGEs). These molecules naturally build up in skin as you get older, but the more sugar you eat, the more AGEs you have. Bad news: They cross-link with collagen and elastin fibers, making the normally resilient tissues weak or inflexible, Dr. Bank says. And skin that doesn’t bounce back easily leads to wrinkles and sagging. In fact, the study showing fish lovers had fewer wrinkles revealed the opposite for those with a sweet tooth.

2. Dark chocolate Treat. Although there might be some truth to the claims that sugar-laden chocolate contributes to acne (and wrinkles), the high-quality, dark variety — 70 percent or more cocoa — may actually be good for your skin. Preliminary studies found that cocoa's flavonols (a potent type of antioxidant) can help increase blood flow, supply skin with oxygen, improve skin hydration and reduce sun sensitivity. But dark chocolate is high in calories, so treat yourself to only 1 oz a day.

3. Milk Trouble. Got acne? Milk may not be doing your skin good. Three new studies have found a connection between teens’ milk intake and pimples. This could potentially translate to adults; however, it’s not been proven. More research is under way, but the probable explanation is hormone-related. Androgens naturally found in milk (even organic versions without added hormones) may add to a drinker’s own level of androgens, which are associated with oily skin and acne. Milk also raises insulin levels and contains growth factors that act like insulin, Dr. Treloar says. Both may lower the production of molecules that bind to and deactivate hormones—meaning there may be more free-roaming androgens able to cause pimples. It’s too early to prescribe a dairy ban for anyone zit-plagued. But it may be worth experimenting with a milk-free diet if you have excessive, stubborn breakouts, Dr. Treloar says. (Be sure, however, to take a calcium supplement with vitamin D.)

4. Spicy foods Trouble. Rosacea sufferers know to avoid five-alarm meals. But if you have fair, sun-damaged skin, hot-and-spicy foods may lead to the condition or to a red, blotchy complexion. “UV exposure weakens blood vessel walls. If your skin then repeatedly flushes, which swells vessels, they may not be able to shrink back down,” Dr. Treloar says.

5. Wine Treat. Reds are rich in polyphenols, antioxidants that help fight skin-damaging free radicals. But sip no more than one glass a day, says Katherine Brooking, R.D., of NYC. Excessive alcohol halts your body's release of its antidiuretic hormone. As a result, you make extra visits to the ladies' room and end up not only feeling dehydrated, but having skin that looks dry, with a dull tone and more visible wrinkles. So enjoy wine in moderation — and make a toast to great skin!

— Beth Jane, SELF magazine