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!!!
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