Topic Information for WLC 6-3-13

DINING OUT SUCCESSFULLY!

SPECIAL CONGRATULATIONS GOES OUT TO MR. LAMBERT FOR BEING THE BIGGEST LOSER LAST WEEK WITH 4.8 POUNDS!

REMEMBER: LOVE YOUR DIGESTIVE SYSTEM WITH A CLEANSE, FIBER, ALOE AND GOOD BACTERIA!  YOUR INTESTINES WILL LOVE YOU BACK!  :)

NO CLASS NEXT WEEK (MEMORIAL DAY)

Videos on eating out with Dr. Luigi
Click here to watch a helpful video with Dr. Luigi! 


Click her for another great video!

ITALIAN RESTAURANTS
Characterized By:
Simple menu items, lots of flavor. Portions in the U.S. are often double those served overseas. Many dishes are
very high in fat and calories, so diligence is a must.
Common Ingredients:
Entrees are often dripping with cheese and heavy with meat. A variety of pastas, breads and tomato-based and
creamy sauces dominate the menu. Olive oil is used in many lighter Southern Italian dishes, while Northern Italian
cooking often features more butter.
Hidden Dangers:
• Antipasto is generally a collection of cheeses, smoked meats like salami, olives and marinated veggies.
Can be very fattening.
• Some “extra” pizza ingredients should be avoided, like extra anchovies, sausage, pepperoni or extra
cheese.
• Pass up dishes with a lot of high-fat cheese, such as lasagna, veal parmigiana or cannelloni.
• Pesto and antipasto can be very oily
• Tortellini (20 pieces). 530 cals and 20g fat.
• Sauces should be used sparingly, as they can be high in sodium and potassium, which could cause
problems for kidney, liver and heart patients.
• Olive oil, though lower in fat, may contain as many calories as butter
• Chicken Parmigiana. 1,000 calories.
• Bruschetta. May seem healthier if loaded with tomatoes, but 1 piece can carry 240 calories and 20g fat.
• Fried Calamari. 1,077 cals, 53g fat.
• Meat Lasagna. 625 cals, 37g fat.
• Pasta Carbonara. 1,200 cals, 60g fat.
• Stuffed Mushrooms. Sounds healthy, but usually contains cheese, sausage and cream
Healthy Finds:
• Scampi al vino blanco (shrimp sautéed in white wine).
• A hearty Italian soup, combined with crusty bread and a green salad make a nice meal by themselves.
• Dishes with tomato-based sauces
• Veal or chicken piccata
• Chicken Cacciatore. Just 370 calories.
• Chicken Risotto. 275 cals and 7g fat.
• Primavera dishes. Prepared with fresh veggies, herbs and a touch of olive oil.
• Insalata. Fresh garden salad tossed with a variety of fresh veggies.
• Minestrone Soup. A tomato-based hearty option that’s filled with beans, veggies and pasta. 206 calories, 5g fat.
• It’s very easy to add extra vegetables of your choice to just about any Italian dish.
• Beans are a complex carbohydrate that can be found in many dishes.
• Pasta e fagioli (pasta, beans and tomatoes in broth). 300 calories, 8g fat.
• Veal cutlet with peppers and tomato sauce. 488 calories.
• Spinach Gnocchi. 300 calories, 18g fat.
• Chicken Marsala, if made with wine and broth rather than butter or cream.
Cappuccino Plain Espresso
Alfredo(or white cream sauces) Marinara (or tomato sauces)
Garlic Bread Bread Sticks
Cannoli Italian Ice
Creamy Italian Dressing Traditional Italian Dressing
Sausage Hamburger
Olives Green Peppers
Anchovies Onions
Substitution
Skip Ideas Try
Wk 7: dining out mexican 201
MEXICAN RESTAURANTS
Characterized By:
Huge portions, at least in the United States. If you’re not careful, you can easily consume a full day’s worth of calories
in a single meal. Dishes are often fried with lard and topped with cheese. Most dishes are combined with several other
items to create large platters.
Common Ingredients:
Mexican cuisine is loaded with potential calorie landmines, from cheese and sour cream to crispy tortilla shells and
guacamole. Staples include great sources of complex carbohydrates and protein like rice and beans, along with
tomatoes, fresh fish, corn, beef and poultry.
Hidden Dangers:
• Many restaurants still fix their refried beans with lard.
• Guacamole is usually very high in calories.
• Taco salads can carry more than 1,000 calories. Most of the ingredients inside the salad are usually fine, but extra
condiments, cheese, beef and a calorie-laden tortilla shell can sabotage your meal.
• Avoid deep-fried entrees like Chile Rellenos, Chimichangas, and Flautas.
• Cheese Quesadilla. 900 calories
• The fish in Fish Tacos is usually breaded and fried. Try to get grilled instead.
• Paella a la Valenciana. 900 calories, 42g fat
• Refried Beans (Frijoles). 640 calories per cup
• Nachos. 800 calories and as much as 65g fat
• Cheese Enchiladas. 980 calories
• Chicken Tostada. 935 calories
Healthy Finds:
• Fajitas (stir-fried meat and lots of veggies, with steamed tortillas). Chicken Fajitas bring just 200 cals and 7g fat.
• Look for baked dishes, like enchiladas, burritos and tamales. Make sure to order with light or no cheese.
• Gazpacho is a cold tomato soup with green peppers and cucumber, full of vitamin C and beta-carotene. 60
calories, 0g fat
• Tortilla Soup, 240 calories
• Ceviche (fish or shrimp cocktail marinated in citrus, sometimes with tomato and avocado)
• Black Bean Soup, 180 calories, 5g fat
• Chile Verde (pork simmered with veggies and green chiles)
• Serviche, 150 calories, 5g fat
• Shrimp Taco, 320 calories, 19g fat
• Mole Sauce
• Clams Marinera, 330 calories, 16g fat
• Arroz Con Polo (chicken with rice)
Arroz Abanda (fish with rice), 340 calories, 8g fat
• Salsa. Packed with vitamins A and C, fat-free and low in calories.
Refried Beans Mexican Rice
Fried “hard” shells Steamed “soft” shells
Sour Cream Salsa
Chimichanga Enchilada
Chips and Salsa Jicama and Salsa
Refried Beans Pinto or Black Beans
Flour Tortillas Corn Whole-wheat Tortillas
Fried Tortilla Chips Baked Tortilla Chips
Cheese Sauce Picante Sauce
Quesadilla Fajita
Fried Ice Cream Mixed guava, papaya, and mango
Substitution
Skip Ideas Try
Wk 7: steakhouse 201
STEAK HOUSE
Characterized By:
Extra large portions. Hearty, filling heartland food without much spice or variety. Plain side dishes and a smaller
number of sauces and toppings make it easier to control calories with smart choices and special preparation
requests.
Common Ingredients:
Menus are dominated by meat, pastas, various potatoes slathered with gravy or toppings, and deep-fried
appetizers. Vegetables are few and far between, except for potatoes, which are often fried in some form. Most offer
salads, but many have only starch and pasta-based side dishes. Many restaurants are offering healthier chicken
and fish alternatives.
Hidden Dangers:
• Steakhouse cheeseburgers can pack nearly 1,000 calories
• 2 Potato Skins can have almost 500 – before adding sour cream.
• 2 Jalapeno Poppers carry 660 calories, 36g fat
• 6 Buffalo Wings with blue cheese dressing have over 1,000 calories, 68g fat
• A 16 oz Porterhouse has 1,300 calories and a whopping 104g fat.
• Shrimp Scampi is often drowning in butter and packs nearly 1,000 calories.
• Fried Chicken, 910 calories, 54g fat. To make it healthier, choose breast meat and remove the skin.
• Au Gratin Potatoes, 400 calories, 22g fat
• BBQ Ribs, 1,680 calories
• Nachos, 800 calories
• 2 Crab Cakes, 240 calories, 15g fat
Healthy Finds:
• Baked Potatoes are generally healthy – it’s the bacon, cheese, sour cream and butter that add most of the
calories and fat. A plain spud has only 68 calories and NO fat.
• 6 Oysters on the half shell carry less than 150 calories.
• 5 peel and eat Shrimp add just 114 calories and 1g fat
• Most steakhouses offer steamed vegetables as a side dish. 1 cup can have less than 50 calories if it’s not
soaked in butter.
• BBQ Pork Chops, just 400 calories, 25g fat
• Broiled Salmon, 353 calories, 21g fat
• Filet Mignon, 385 calories, 20g fat
• Steamed Broccoli, 50 calories, 0g fat
• Corn on the Cob with butter, 120 calories, 5g fat
New England Clam Chowder Manhattan Clam Chowder
Fried Shrimp Peal & Eat Shrimp
Creamed Spinach Spinach Salad
Mashed Potatoes Baked Potato
Crab Cakes Steamed Lobster Tail
Fish ‘n Chips Poached Fish
Bacon Cheeseburger Veggie Burger
T-bone or Ribeye Sirloin or Tenderloin
French Fries Rice
Caesar Salad Garden Salad, dressing on side
Pie Angel Food Cake

WLC updates, announcements and new info for 5-20-13

Happy Wednesday, CHALLENGERS!!!  Congratulations goes out to the entire class for showing up Monday with awesome attitudes and willingness to work in groups and have fun!  A special congratulations to the water challenge winner, Erich S., our biggest loser, Pam and to the mastermind group that won the game!  In addition, the group lost just over 50 more pounds....aaaaaggggghhhh!!!
We are so proud of you!

A special thanks to the team that stepped up and helped out!  Coach Yvonne, Coach Jeannie and Coach Marcia, you ladies are awesome!!!  

Below you will find the scoop on poop :D  (had to say it!)  Next week will be a very fun discussion!!!

WATCH THIS HERBALIFE THERMOBOND DEMONSTRATION (<-----CLICK)
 
CLEANSING/AUTOINTOXICATION
We clean our face everyday, but people seldom think about whether or not they need to
clean their intestines. Our intestinal tract is like plumbing system in a house, with the
small intestines comparable to sewage pipes and the colon comparable to the septic
tank. When fat and debris are poured down the drain every day, the pipes will become
clogged. Septic tanks need to be pumped out occasionally. Otherwise, too much waste
will accumulate and back up into the house. The same thing will happen to your
intestines. When you pour greasy food, excessive dairy products, meats and other foods
with toxic substances down your intestinal tract every day, food residues build up. Food
residues, combines with mucous secreted by mucous membranes in the colon, form
layers of gluey feces, which will build up in pockets and may pile up along the entire
length of the colon and part of the small intestines, year after year. Constipation
becomes a norm. People have been known to carry 40-50 pounds of old, dried up fecal
matter in their intestines. Old feces do not pass from the body with ordinary bowel
movements. They need special treatment to dissolve the glue which binds them to the
intestinal wall. If you let these decayed food residues accumulate in your intestines, you
will suffer from AUTOINTOXICATION (self – poisoning), which is a disorder resulting
from absorption of the waste products of metabolism, decomposed matter from the
intestine, or the products of dead and infected tissue as in gangrene. The toxins can be
carried by the blood stream to all parts of the body and end up in every cell, leading to
various forms of illness.
If you experience any of the following symptoms, you may be experiencing
autointoxication, and therefore you might want to consider some type of internal
cleansing program:
- allergy or intolerance to certain foods
- bad breath and foul-smelling gas and stools
- constipation, diarrhea, sluggish elimination, irregular bowel movements
- frequent congestion, colds, viruses
- flatulence or gas and frequent intestinal disorders
- general aches and pains that migrate from one place to another
- intolerance to fatty foods
- low energy; loss of vitality for no apparent reason
- lower back pain
- lowered resistance to infections
- needing to sleep a long time
- pain in your liver or gall bladder
- premenstrual syndrome, breast soreness, vaginal infections
- skin problems, rashes, boils, pimples, etc
If you have severe symptoms or any serous disorders, seek the attention of a competent
health care provider. The above list only meant to indicate some of the symptoms of
autointoxication. Anyone who has been on a Standard American Diet for more than two years would benefit from periodic cleansing, especially if you live in an urban area.
It’s Time for SPRING CLEANING with our
21 Day Herbal Cleansing Program
Cheryl Wisdom, MS, RN
*”Throw open the windows, air out that mattress, shake out those rugs, it’s Spring
Cleaning Time!! We all enjoy the first fine days of spring. You feel rejuvenated
after a long winter. But don’t just Spring Clean your house. Spring Clean yourself!
Why? I’m going to let our Medical Advisory Board answer that. We just got a flyer
from Herbalife about this:
“Unhealthy nutritional habits and environmental factors may reduce your
elimination process and toxic accumulation can occur. Because the colon is the
digestive system’s key organ of elimination, when it is impaired it can affect
proper colonic functioning.”
According to Balch and Balch (Prescription for Nutritional Healing, 3rd ed., 2000):
“retained debris in the colon leads to the absorption of toxins, resulting in
systemic intoxication (poisoning). Symptoms of this condition can include mental
confusion, depression, irritability, fatigue, gastrointestinal irregularities, and even
allergic reactions such as hives, sneezing, and coughing. Many nutritionists and
researchers believe that this toxicity can eventually lead to more serious
disorders. Colon cleansing can rid the colon of debris, and help prevent and treat
a variety of health problems.”
Herbalife’s 21 Day Herbal Cleansing Program is a two-product system designed
to detoxify and maintain colon health. The PM Cleansing Formula supports the
body’s ability to remove health-robbing toxins from every cell in your body. In
addition, it promotes the body’s regular, natural self-cleansing action. One of the
first questions I usually get is, “Will it give me diarrhea?” No. Right before bed,
you take one to four tablets, depending on how your system normally works. By
morning you experience a nice, cleansing bowel movement. When taking the
appropriate number of tablets, you will not have loose stool, just good results
from your cleanse. Continue to take the appropriate number of tablets for your
system either until 21 days are up or you run out of tablets.
Every morning you take two tablets of the AM Replenishing Formula. This
product is a special combination of wholesome ingredients such as “friendly
bacteria” and health enhancing “probiotic factors” along with an exclusive blend
of fiber and fructooligosaccharides that help soothe, rebuild and revitalize the
colon environment.
Fruit-toe-what? Fructooligosaccharides (FOS) are considered “pre-biotics.”
Prevention Magazine (May 1999) did an article on FOS which tells us they are a
type of carbohydrate that reaches your colon undigested to “feed healthpromoting
bacteria such as Lactobacillus and Bifidobacteria.” Don’t worry
about the names, just know that if you have lots of “good bacteria” they can fight
off and prevent the build up of any bad bacteria such as salmonella.
Prebiotics are known for their ability to relieve constipation, prevent diarrhea, and
reduce some food sensitivities such as lactose intolerance. Research is currently
underway investigating the effects of prebiotics on strengthening the immune
system, inhibiting the effects of food borne illness, preventing colon cancer and
reducing cholesterol. Good stuff!
While cleansing, it’s always a good idea to boost your antioxidant support with
Herbalife’s Schizandra Plus, RoseOx and Mega Garlic Plus products to augment
the cleansing process. Use our 21 Day Herbal Cleansing Program two to three
times a year and always after you’ve used a prescription antibiotic.”
* Wisdom, C., M.S., R.N., Success Forum, Vol. 4, No. 2, April 1999.
[Note: These statements have not been evaluated by the Food and Drug Administration. This information or
product is
not intended to diagnose, treat, cure or prevent any disease.]

REGISTRATION NOW OPEN!!! DON'T MISS OUT GANG!!

www.mibodychallenge.com

THIS PAST WEEKEND, OUR COACHES AND SOME CLUB MEMBERS AND CLIENTS WERE ABLE TO WITNESS SEVERAL PEOPLE FROM MICHIGAN RECEIVE CASH AND RECOGNITION FOR REACHING INCREDIBLE GOALS IN 12 WEEKS. To see their transformation was unbelievable and how happy they were that they committed and invested in themselves.  The next one is just getting ready to kick off and the REGISTRATION IS OPEN NOW UNTIL MAY 31ST!  You would be surprised at how much you could do in 9 weeks with laser focus, coaching/accountability and an awesome nutrition plan.  Go to the following site for all of the details, wrangle up all of your friends, co-workers and family to do this with you and contact your Herbalife Coach today!!!  You will NOT be dissappointed!

www.mibodychallenge.com

WLC AGREEMENT AND PROCEDURE REMINDERS (for clarity)

 WEIGHT LOSS CHALLENGERS!  HEY, GANG!  I am posting this entry to provide some clarity on one of our very important weigh loss challenge rules and to also explain away any worries about using our "new" scales.

1.  ABSENCES:  you are allowed 1 free absence without having to pay $5 to the money pot for our 4th place payout at the end.  What does an absence look like?  1.  You do not show up at all.  or 2.  You come in that night or earlier that day to just weigh in and you do not stay for the class.  BOTH of those situations are considered absences.  In order to make this a fair and even playing field for everyone, we are holding tight to this requirement.  Thanks for your understanding.  If you have missed more than 1 absence (fitting either of the 2 criteria above) we are asking that you bring your "owes" to the weigh in team on Monday!  Thanks :)

2.  NEW SCALES:  we really appreciate your patience as we "add to" and "make minor changes" to our WLC as needs arise.  In this challenge, it was apparent we needed additional weigh in stations because of the incredible amount of participants (woot woot)!  So in order to serve you and your time better, we brought in extra scales.  Understandably, there has been concern of the difference between our "original scale" and the new ones.  We reassure you that both are accurate.  We also want to reassure you that your "final" weight for this challenge will be back on the "original" to compare apples to apples. 

3.  SHAKE BAR:  this is a reminder that our last shake/combo order goes in at 6:45.

ALL OF OUR COACHING TEAM IS WORKING VERY HARD TO MAKE DECISIONS TO BENEFIT ALL OF YOU AND WE ARE JUST SO EXCITED ABOUT HOW YOU ARE WILLING TO WORK WITH US, PROVIDE YOUR FEED BACK AND HELP OUT!!!  

See you all Monday!

Now, I can see clearly!

FIGURING OUT FOOD LABELS! Info for NEXT class 5-13-13

Food Labels: Know What You're Getting
You can start to make healthy choices for your life right now — just by getting a few food packages
from the kitchen and reviewing the following explanations of "Nutritional Facts." If you're counting
calories, fats or carbohydrates, it's important to know how those numbers are calculated in the food
you eat.
• Serving Size: Defines what is considered a normal serving of
this food based on portion size or measurements like cups,
tablespoons, etc. Information on calories, amounts of protein, fat,
etc., is based on this measured size.
• Total Fat: Look at the grams of total fat in a serving. A low fat
food is defined as containing 3 grams of fat or less per serving.
• Total Carbohydrate: Look at the grams of total carbohydrate,
rather than the indented grams of sugar. If you look only at the
sugar number, you may end up excluding foods such as fruits
and milks thinking they are too high in sugar, while you may
overeat foods such as cereals that have no sugar, but do contain
significant amounts of carbohydrate.
The grams of sugar and fiber are counted as part of the grams of
total carbohydrate. If a food has 5 grams or more fiber in a
serving, subtract the fiber grams from the total grams of
carbohydrate for a more accurate estimate of the carbohydrate
content.
Sugar alcohols (also known as polyols) include sorbitol, xylitol
and mannitol, and have fewer calories than sugars and starches,
although use of the sugar alcohols in a product does not
necessarily mean the product is low in carbohydrate. Always
remember to check the label for the grams of carbohydrate.
The grams of sugar alcohols are indented under the total
carbohydrate heading and aligned under dietary fiber and sugars.
The grams of sugar alcohols are required on the label only when
a claim is made about sugar alcohols or sugars when sugar
alcohols are present.
• % Daily Value: Indicates how much of a specific nutrient a serving of food contains compared to
a 2000-calorie diet. A product is considered a good source of a particular nutrient if one serving
provides 10% to 19% of the Daily Value, and is considered high in a given nutrient if it contains 20%
or more of the Daily Value. If the Daily Value is 5% or less, the food is low in that nutrient.
Source: American

 Think Portion Control


By Julie D. Andrews, Prevention
Super-sized fries. 16-oz Starbucks lattes. 64-oz Double Gulps. It's no coincidence that just as
Americans are growing larger so is the size of their meals and snacks.
When nutritionist and NYU faculty member Lisa Young noticed this trend several years back,
she took to the streets of Manhattan with scale, notebook and camera in hand. Her goal: record
the size of food people were handed at delis, hot dog stands, bakeries, and all-you-can-eat
buffets.
"What I found was appalling," says Young in her book Portion Teller: Smartsize Your Way to
Permanent Weight Loss. "The foods we buy today are often two or three times, even five times,
larger than when they were first introduced into the marketplace."
And, meals and packaged foods weren't the only things that had ballooned. American waistlines
had expanded and everything from seats to Queen-sized mattresses -- even the size of medical
needles were being adjusted to fit America's widening girth.
Then Young came up with a strategy: portion control. Just because restaurants serve up more
food, doesn't mean customers have to finish every last bite. Using five basic food guidelines,
Young devised ways for people to get and stay slim without deprivation.
Mind your mouthfuls.
Instead of worrying about the amount of carbohydrates or fat a certain meal contains, focus on
the amount you consume. Just because it's brought to you doesn't mean you have to finish
every last bite.
A simple way to do this is to make visual comparisons, says Young. "Think of a deck of cards as
a three-ounce serving," she says. "And, a cup of rice or pasta should be about the size of a
baseball." If the piece of salmon you grilled for dinner is the size of three card decks, you've met
your meat quotient for the day.
Add first, then subtract
First step, fill your plate with as many portions of fresh, leafy greens and fruits as you want. Do
the research and dig up some healthy recipes made with apples, apricots, plums, tomatoes,
carrots, peppers, you name it.
"No one wants to be deprived or on a diet," Young says. "Before you take anything away, stock
up on fruits and veggies."
Negotiate your cut backs.
"Decrease your portions of junk food," Young says. "so you're eating fewer high-calorie foods:
chips, sodas, chocolate, fried foods." You don't have to eliminate your favorite foods. "If you like
ice cream," says Young, "you can eat it. But, you're going to have to learn portion control."
Pack in  protein.
Protein is not only good for you, and it makes you feel full. "In my research, I found that a lot of
people were eating breakfast and all their meals, but weren't including protein," says Young. "And, a meal without protein not going to do it. You're never going to feel full with just bread or a
bagel."
Remember, there's more to the protein category than just meat. Try slipping some yogurt, an
egg, low-fat dairy, or fish into every meal.
Forget white flour.
When you eat white flour products, your body gets nothing but empty calories because the fiber,
vitamins and minerals have been stripped away.
"A lot of people were under the misconception that it was carbs that were making them full and
fat, when really, it was the starches," says Young.
And beware, says Young. Don't assume that because bread or other products are brown that
they are healthier. They could be dyed brown with molasses. To be sure, read the label to
ensure that your bread is made with 100% whole wheat or whole grain.

The Truth About Fats

Not all fats are equal. Learn which ones actually boost your health!
For years, fat has been the bogeyman of bad health. Increasingly, however, research is showing that not all
fats are equal. Some oils and fatty foods contain chemicals called essential fatty acids, which our bodies need
for good health. How do you know the difference between good fats and bad fats? Read on!
"We've had such emphasis on eating low-fat foods," says Patricia Kendall, PhD, RD, a professor at the
Colorado State University Cooperative Extension Office. "But all these new studies on oils and high-fat foods
like nuts and cold-water fish show we've been ignoring how much we need certain fats."
The two essential fatty acids most important to good health are omega-3 and omega-6. But we need these in
the right balance in order to protect our hearts, joints, pancreas, mood stability, and skin.
Unfortunately, we eat way too much omega-6, which is found in the corn oil and vegetable oils used in so
much American food. Too much omega 6 can raise your blood pressure, lead to blood clots that can cause
heart attack and stroke, and cause your body to retain water.
We don't eat nearly enough omega-3, which can reduce our risk for heart disease and cancer. Omega-3 is
found in fish and fish oil, all green leafy vegetables, flax seed, hemp, and walnuts.
How Much Fat Do You Really Need?
Most experts recommend that we get 30% of our calories from fat, although we can survive fine on as little as
20%, even 10%. If you're like most of us, you're getting plenty of fat - most Americans consume about 40% of
their calories from fats in meat, butter, cheese, baked goods, etc.
The better question to ask is, "Are you getting the enough of the right fats?" says Ruth Kava, PhD, RD, of the
American Council of Science and Health. "Most of us get too much fat, and too much unhealthy fat," she says.
Making the Switch
To make the switch to heart-healthy fats, start by avoiding the truly unhealthy fats - trans fatty acids. These
trans fats come from vegetable oils that were chemically modified so they are solid like butter. Because these
oils don't spoil as quickly as butter, they are used in most packaged cookies, chips, crackers and other baked
goods sold in the supermarket, as well as in margarines.
The solidifying process - called hydrogenation - extends the shelf life of food, but it also turns polyunsaturated
oils into a kind of man-made cholesterol. Trans fats can increase your level of "bad" LDL cholesterol, and may
increase your risk of heart disease. What's more, these man-made fats are taken up by the body much easier
than are omega-3s. So trans fatty acids not only harm your health, they also block the absorption of healthy
fats.
"How bad trans fats are for you depends on how much you eat," says Kava. "Trans fats can raise your blood
cholesterol as much as excess cholesterol (from the diet) can in some people."
To avoid trans fats, look on the nutrition label of packaged foods. They'll appear on the ingredients list as
"hydrogenated" or "partially hydrogenated" vegetable oils. If you can, switch to products that don't use
hydrogenated oils. The baked goods won't last quite as long in your pantry, but your body will benefit.
Now for the good news: There are some fatty snacks that actually boost your health!
Go Nuts
Nuts are the latest high-fat food to undergo a change in dietary reputation.
"It doesn't seem to matter what nuts you eat to get important benefits, as long as they don't have added oil and
salt," says Kendall.The latest pro-nut research is out of the Harvard School of Public Health. Researchers found that women who
reported eating a half serving of peanut butter or a full serving of nuts five or more times a week showed as
much as a 30% reduced risk of developing type 2 diabetes. And the findings go on.
Other nuts, including almonds, walnuts, and pecans, have been shown to have heart healthy benefits,
including lowering "bad" LDL cholesterol. (Remember, walnuts are also a source of omega-3.)
Nuts to Avoid
There really aren't any unhealthy nuts, as long as you leave of the oil and salt. But it's important to remember
that all nuts are high in calories.
"You can't just add them to your diet," says Kendall. "You really need to think about using them to replace
empty calories. Think about them as excellent substitutes for junk food."
Bring on the Fish
For a while now, cold-water species of fish such as salmon, tuna, trout, striped bass, sardines, and herring
have taken the spotlight as the best protein-rich food source because they are loaded with omega-3 fatty acids.
Studies show that people who eat such fish two times a week have less heart disease, a reduced risk of
cancer, and improvements in mental health, particularly in mood function.
But there's a caveat.
"I'm also concerned about the mercury that these species of fish can carry for pregnant women," says Kava.
She recommends that pregnant women stay away from shark, swordfish, and king mackerel because these
bigger species tend to present more of a risk.
If you're not pregnant but still concerned, Kava says small salmon species give the most benefit with the least
exposure to mercury.
Animal Fat to Avoid
We've long been told to eat less red meat, but new long-term studies of how eating habits affect actual health
measures do not bear out many of the popular myths.
"People want to hear that not eating less red meat will save them, but that is a simplistic notion that doesn't
really fit in with modern nutrition science," says Kava. "What the science tells us is that lifestyle changes --
stopping smoking, getting regular exercise, limiting alcohol intake, increasing vegetable intake -- has by far the
most pronounced effect in improving a person's health than does cutting out certain food categories."
This does not mean you should eat steak every night. If you're at high risk of heart disease, you should still
severely limit your saturated fats. But the newer research does explain why many health organizations no
longer try to scare people away from "bad" foods.
For example, says Kendall, "for years, we've encouraged people to eat poultry instead of red meat because it
is lower in saturated fat. But when you look at the data on how these foods affect actual blood cholesterol
levels, there isn't that much difference."
Rather than avoid meats, nutritionists today say you should simply eat more of the foods proven healthy in
long-term studies: fish, vegetables, and fruit. Equally important, exercise, even you just walk briskly 30 minutes
a day.
The Good Oils
The health message about oils has not changed and is very simple. Stick to olive oil or canola oil.
Olive oil is loaded with monounsaturated fatty acids, which do not raise blood cholesterol levels. It also is a
good source of vitamin E and polyphenols, which act as antioxidants, reducing the oxygen-related damage to
the vascular system.
Canola oil, on the other hand, has loads of monounsaturated fatty acids in the form of oleic acid. This acid has
been shown to reduce blood cholesterol levels, and it may lower LDL, or "bad," cholesterol levels without changing "good" HDL levels. Also, canola oil is high in two essential polyunsaturated fatty acids that our bodies
can't make: alpha-linolenic acid and linolenic acid.
Alpha-linolenic acid appears to lower blood triglyceride levels. It also may reduce platelet aggregation and
increase blood clotting time, both of which are important to people at risk of heart disease and stroke.
Oils to Avoid
Simply put, avoid vegetable oils that are high in omega-6 fatty acids, such as regular vegetable oil, corn oil,
safflower oil, soybean oil, and cottonseed oil.
Good Spreads
Until the recently, there really were no healthy spreads. Butter is too high in cholesterol for people who are at
risk of heart disease; most margarine is made from trans fatty acids. In the 1980s, some manufacturers put out
special, watered-down versions of spreads that had lower overall calorie content, but they tasted like it.
Then came spreads made from olive oil, wood pulp (Benecol) and soybeans (Take Control), which include
chemicals that actually help your heart's health.
"Spreads like Benecol, which are made from plant stanol esthers, are lower in trans fat than regular margarine
and have been shown to lower the risk of heart disease," says Kendall. They especially help people taking
statin drugs to lower their blood cholesterol levels. "But," she adds, "they are more expensive, too, so if you are
at risk of heart disease, they may be worth the price."
Kendall suggests doing what the Italians do -- put olive oil on your bread. Or, you could make what she calls
"better butter."
Blend one part olive or canola oil with one part butter," Kendall says. It makes a softer spread and dilutes the
cholesterol with monounsaturated fats.
Spreads to Avoid
Remember, traditional margarine is a trans fat nightmare. Check the ingredients list and avoid spreads that are
made of "hydrogenated" or "partially hydrogenated" oils.
Reviewed by Charlotte E. Grayson, MD.
Published February 2003.
Sources: Patricia Kendall, PhD, RD, professor, Colorado State University Cooperative Extension Office * Ruth
Kava, PhD, RD, American Council of Science and Health * Artemis Simopoulos, MD, editor in chief, World
Review of Nutrition and Dietetics * The PDR Family Guide to Nutrition & Health. © 2003 WebMD Inc. All
rights reserved.
Wk 5: Health Tips About Oil
Health Tips About Oil: Pros and Cons
by, Dr. Maoshing Ni
There is a lot of confusing information circulating about oils. Hopefully, the tips below will help
you navigate your way to the good oils that will benefit your health in the long run.
THE LOWDOWN ON OIL
Oils that originate from vegetable, nut, and seed sources provide the essential fatty acids that
are critical for our nerve and brain functions. The typical vegetable oils that can be found at
supermarkets have undergone chemical and heat processing that destroy the quality of the oil
— bleaching, cooking, defoaming, distillation, extraction, refining, and the addition of
preservatives. Additionally, many of these oils are exposed to light and air and are even
potentially filled with pesticides.
All of this causes the formation of free radicals, which undermine the health benefits of
consuming essential fatty acids. To ensure that you are receiving all of the possible benefits
from your oil, buy organic, cold-pressed, minimally processed oils at your local health food
store. Be sure that you consume oil within three months; to prevent it from becoming rancid,
store your oil in the refrigerator in dark glass containers.
FATS: THE GOOD, THE BAD, AND THE UGLY
There are three types of fat: monounsaturated, polyunsaturated, and saturated.
Monounsaturated fats — including olive oil, sesame oil, canola oil, almond oil, flax oil, and
fish oil — are good fats. These contain essential fatty acids such as omega-3 and gammalinolenic
acid (GLA) that are critical in brain development and function, skin health, vascular
health, proper immune function, fertility, and normal physical development.
Polyunsaturated fats, such as margarine, corn oil, hydrogenated safflower oil, and sunflower
oil, also contain essential fatty acids. Unfortunately, these fats are highly refined and contain
large amounts of trans fat. Trans fat, created by hydrogenating vegetable oil to make it
spreadable, is implicated in both cancer and heart disease.
Saturated fats are the bad kind of fat. Included in this category is butter, peanut oil, coconut
oil, palm kernel oil, and lard. These saturated fats elevate cholesterol and triglyceride levels,
leading to an increased chance of heart attack and stroke. These oils are best avoided.
TWO STAND-OUT OILS
The essential ingredient of the Mediterranean diet, olive oil, has been found to have beneficial
effects on blood lipids and it may even lower blood pressure. According to the World Health
Organization, nearly 60 percent of strokes and 50 percent of heart disease are associated with
high blood pressure.
Hypertension is estimated to be the cause of 7.1 million deaths per year worldwide. A recent
study has concluded that olive oil intake is “inversely associated with both systolic and
diastolic blood pressure.” The bottom line: consuming more olive oil is linked to lowered blood
pressure.
Wk 5: Health Tips About Oil
Sesame oil — the most common oil consumed by Chinese centenarians — is enjoyed for its
delicious nutty flavor and also possesses some considerable therapeutic properties. Chinese
medicine lists sesame as a blood builder, a kidney and liver tonic, and a bowel protector and
regulator. It is rich in phytic acid, the antioxidant that may prevent cancer. Lignan sesamin, one
variety of sesame oil, appeared to radically reduce cholesterol levels in the bloodstream and
liver of rats.
To benefit your health and enhance your meals, add some olive oil to your food and salads;
sprinkle sesame seeds and oil into your dishes regularly. Some other excellent choices for oils
include: walnut oil, flaxseed oil, and soy oil.
May you live long, live strong, and live happy!
—Dr. Mao

YOU NEED WATER! Drink up!

WLC Topic for May 6th, 2013

I heard last class was awesome!  And.....you guys continue to amaze us!  Keep investing in yourself, your health and your future...we are so proud of each of you!  Special congratulations to Brenda for being our biggest loser (we say that with love) and can't wait to see what you do over this week!

DON'T FORGET THE WATER CHALLENGE!
You will be eligible for the AWESOME prize if you present your weigh in coach with a piece of paper recording EACH day, the number of ounces you consumed.  The days should show:  Tuesday to Monday before class.  We are also asking that you show a grand total for easy figuring!!!!

HYDRATE HYDRATE HYDRATE HYDRATE!!! 

Below  you will find the handout/topic that will be discussed next week!  REALLY GREAT STUFF...READ ALL ABOUT IT!!!   

Simple vs. Complex Carbohydrates
Many health experts recommend cutting down or eliminating sugar and other simple
carbohydrates, and increasing the servings of complex carbohydrates in the diet.
Carbohydrates are necessary to your health, because every cell in your body uses them for
energy. In fact, your brain can only use carbohydrates for energy. Unfortunately, overconsumption
of sugar and other highly refined carbohydrates has been associated with a higher
incidence of diabetes, cardiovascular disease, and even breast cancer. According to the World
Health Organization, sugars and other simple carbohydrates are a leading factor in the worldwide
obesity epidemic.
With the popularity of low-carb diets, many people are afraid to eat any carbohydrates, but it is
important to distinguish between the health-robbing effects of simple sugars and other carbs, and
the health-giving properties of complex carbohydrates.
Complex carbohydrates are high-fiber foods, which improve your digestion. They help stabilize
the blood sugar, keep your energy at an even level, and help you feel satisfied longer after your
meal.
In contrast, sugar and other simple carbohydrates can alter your mood, lead to cravings and
compulsive eating, cause wide swings in your blood-sugar levels, and cause weight gain in most
people. In addition, a high consumption of sugar can lead to uncomfortable withdrawal symptoms
when you finally decide to improve your diet and forgo the sweets.
If you are trying to eliminate simple sugars and carbohydrates from your diet, but you don't want
to refer to a list all the time, here are some suggestions:
Read the labels. If the label lists sugar, sucrose, fructose, corn syrup, white or
"wheat" flour, they contain simple carbohydrates. If these ingredients are at the
top of the list (or within the first 5 ingredients), they may contain mostly simple
carbohydrates, and little else. They should be avoided.
Look for foods that have not been highly processed or refined. Choose a
piece of fruit instead of fruit juice, which is very high in naturally occurring simple
sugars. Choose whole grain breads instead of white bread. Choose whole grain
oatmeal instead of packaged cold cereals.
The closer you get to nature, the closer you get to health.
Wk 4: Go Caution Stop List
The GO, CAUTION, STOP Food Key Index
GO = Eat as many of these foods as you need to feel satisfied.
CAUTION = Eat these foods in moderation
STOP = Avoid these foods as they will interrupt whatever fat-burning program you are on.
PROTEIN:
Cutting back on carbohydrates alone does not work. A sufficient amount of high quality
protein is critical to the success of a low-carbohydrate diet. Protein builds and maintains
muscle mass, provides the building blocks of hormones and neuro-transmitters and provides
the necessary elements for the body to constantly renew itself. Numerous studies have
shown that weight loss is increased dramatically when a higher percentage of calories
consumed comes from protein.
GO: (up to 5 choices per day)
• Cheeses (except Ricotta), check label for 4 grams or less of carbs
• Eggs, preferably egg whites
• Most fresh fish and seafood
• Pork, lamb and veal
• Poultry: chicken, turkey, particularly white meat, preferably skinless
• Red meats, particularly round cuts and top sirloin
• Tofu is healthy but contains some carbs
• Soy milk or soy cheeses
• Herbalife Soy Nuts
CAUTION: (up to 2 choices per day)
• Cottage Cheese
• Dark meat: chicken or turkey
• Low-fat cold cuts
• Red meats, the choice cuts
STOP:
• High-fat cheeses
• Milk and yogurt
• Organ meats
• Processed meats such as bacon, sausage, ham, bologna, pastrami, hot dogs and
smoked fish (high-salt foods such as processed meats and smoked fish contain
unnecessary levels of sodium that can contribute to water retention)
All protein is permissible, almost in any quantity desired, but it is healthier to consume lean
meats, low-fat proteins and whole non-processed foods.
CARBS
Carbohydrates that should be avoided are those with a high glycemic index or foods that are
quickly converted into simple sugars, because they encourage the production and release of
insulin. Foods often considered healthy but which have a high glycemic index include root
Wk 4: Go Caution Stop List
vegetables such as carrots or beats and certain fruits. The elimination of these foods is
critical to shutting off insulin and reversing the body from an efficient fat storer to an efficient
fat burner.
GO: (up to 6 choices per day)
• Alfalfa sprouts
• Bean sprouts
• Bok choy
• Broccoli
• Cabbage
• Cauliflower
• Celery
• Cucumber
• Endive
• Fennel
• Fresh mushrooms
• Garlic
• Green beans
• Green pepper
• Greens: collard, dandelion, kale
and mustard
• Hot chile peppers
• Lettuce
• Parsley
• Radishes
• Red pepper
• Scallions
• Swiss chard
• Yellow bean snaps
CAUTION: (2 choices per day)
• Apricots
• Artichokes
• Asparagus
• Avocado
• Blackberries
• Blueberries
• Brussels sprouts
• Eggplant
• Grapefruit
• Kumquats
• Okra
• Onions
• Passion fruit
• Peaches
• Peas
• Plums
• Pumpkin
• Raspberries
• Sauerkraut
• Snow peas
• Squash
• Strawberries
• Tomato
• Turnips
• Watermelon
• Zucchini
STOP: (*This list should be used as a recommendation for everyone.)
• Bread and all of it’s relatives; crackers, cookies, pastries, doughnuts, pies and
muffins
• Chickpeas, dried beans, lentils, pinto beans
• Cereals- cold, sweetened or unsweetened
• Other products made white flour such as pasta
• Root vegetables such as carrots, turnips, parsnips and beets
• Snacks including pretzels, potato chips and popcorn
• Corn
FAT
Although fat is perceived as unhealthy, not all fats are bad. There are good fats, such as
Omega-3 fatty acids, which help reduce inflammation and protect the heart. This “good” fat
Wk 4: Go Caution Stop List
is the foundation of Herbalife’s “Herbalifeline” product. Some saturated fats in red meat
may be eaten, but consumption should be limited as much as possible. Trans-fatty acids,
which are present in pastries and hard margarines, should be eliminated. Vegetable oils,
such as corn and safflower oils that are much higher in Omega-6 fatty acids, should also be
minimized.
GO:
• Avocado oil
• Conjugated linoleic acid
• Fish oil
• Flaxseed oil
• Gamma linoleic acid such as primrose oil
• Grapeseed oil
• Hemp oil
• Mayonnaise
• Monounsaturated fats such as olive and canola oils
• Omega-3 fatty acids from fish and flaxseed oil
CAUTION:
• Light cream cheese
• Sour cream
• Vegetable oils such as corn and sunflower
STOP:
• Hydrogenated fatty acids and partially hydrogenated fatty acids as contained in hard
margarines and many processed foods
• Saturated fats from tropical oils such as coconut oil
• Saturated fats, primarily from meat, dairy and eggs.
If you have any questions, please call your coach. You can also check out these websites.
www.ultimatehealthstore.com www.startshapeworks.com
Wk 4: Why is it so hard to lose weight
Why Is It So Hard To Lose Weight?
Have you ever wondered why the older you get
the harder it is to maintain your weight,
let alone lose it?
There are people that work out every day for an hour a day and eat low-fat foods, and they still
can’t get those extra ten pounds off. As they get older they notice that their cravings for fats and
sweets increase. They get more illnesses. They have more physical problems. They are tired all
the time.
Is There a Solution?
In your small intestine there are finger-like protrusions called villi. If you look it up in the
dictionary it’s under “villus.” It is through these villi that absorption takes place. Through the
years you villi get damaged and break-off. Things that damage your villi are:
• Stress
• Alcohol
• Additives
• Airborne toxins like exhaust fumes
• Medications
• Smoking
• Fatty Foods
• Preservatives
• Drugs
• Salt
As your villi continue to become damaged, it becomes increasingly difficult for your body to
absorb nutrients.
So what happens when your body is not absorbing the nutrients out of food?
First of all, you start needing more food- your appetite increases as do your cravings- because
your body needs more nutrients. You also start to crave fats and sugars because they are the
easiest substances for your body to absorb. You become fatigued when your body is not getting
the proper nutrition. When your villi are not healthy, your body thinks its starving and stores
instead of burns your fat. You may be saying, “Well I eat really healthy and I eat low-fat food
and natural foods and I take vitamins.” Some of you may even be working out at the gym. Even
though you may be doing all these things you can still be experiencing the symptoms I just
described. The underlying problem is most likely absorption. No matter how much good food
and vitamins you take in, if your body is not absorbing them, it’s a total waste.
Weight Control from the Inside Out
To get your weight off and to keep it off you need to feed your body on a cellular level.
Your body can then repair and rebuild the villi to the healthy state it was in when you were
younger.
Repair Your Villi – Lose the Weight!!!