UK WLC Manual

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UK WLC Manual

    Week 12: Maintenance; Long-Term Wellness Tips for staying active

    By Luigi Gratton, M.D., M.P.H.

    Here are some simple strategies for enjoying a healthy, active lifestyle outdoors.

    1. Drink plenty of water

    When it comes to physical activity, don’t forget the importance of water. You’ve probably heard this a hundred

    times, but there’s a reason for it. Your body uses water in almost every function, including the process of burning

    fat. Water helps every cell and organ in your body work. It cushions your joints, and helps keep your body cool.

    Water also helps flush toxins out of your system and rehydrates the body. Plan ahead, make sure to carry a water

    bottle and hydrate with water or a fitness drink. Drink before, during and after physical activity to replace the

    water you lose when you sweat. Even a small water deficiency can affect how you perform, so drink up!

2. Track your progress

    Keep a journal of your physical activity to chart your progress. Whether you’re interested in losing weight,

    building muscle or just getting active again, keeping a log will help motivate you. Record all the information for

    each workout, including time, intensity and performance. It’s a good idea to record your baseline measurements

    and find out your body-fat percentage, so you can set attainable weight-loss goals. You may not feel like you’re

    making progress but, when you look back at where you started, you may be pleasantly surprised; remember that

    small steps matter. Tracking even a slight amount of improvement on paper will inspire you to keep going with


3. Protect your skin and hair

    Do you play sports or spend time exercising outdoors? Being outdoors means being exposed to the elements,

    such as sun, wind and pollution. It’s a good idea to wear sunscreen and a hat to protect your skin and hair. Use

    products that help repair damage from daily environmental stresses and that can help protect your skin and hair

    from the elements such as Herbalife’s NouriFusion? skincare range which is great for daily cleansing, toning and

    moisturising, while Herbalife’s Skin Activator? anti-aging skincare helps protect and correct the signs of aging.

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Keep fitness on track

     By Luigi Gratton, M.D., M.P.H.

    Chances are you or someone you know is planning to lose weight or get in shape. Part of what makes these such

    difficult resolutions is that we expect to see results quickly, and when we don’t, we tend to give up. Getting in

    shape and becoming healthier isn’t a sprint, it’s a marathon (but without all the sweating and fatigue of an actual

    marathon). Staying active, maintaining a healthy weight and eating the right foods are lifelong activities. Here are

    some ideas to help you make living fit a part of your life:

    1. Get specific

    The more detail you include in your plan, the better your chances of success. If you’ve decided to simply “exercise” and “eat better” you might not have the success you’d hoped for. That’s because “exercise” isn’t a

    specific plan. Set aside 25 minutes each morning, say between 6:45 and 7:10, to stretch, walk or jog around the

    block; just be specific. To ensure you eat better, plan specific healthy meals and snacks for specific times

    throughout the day.

    2. Make it routine

    One effective way to introduce a new behaviour is to make it part of your day. For exercise, set up a routine,

    maybe a walk each morning. If you’ve resolved to lose weight, replace lunch with a healthy protein shake every

    day. The key is to establish a routine of things you do at specific times. The sooner it becomes part of your day,

    the sooner it will become part of your life.

    3. Celebrate your successes

    If you create specific plans for exercise and healthier eating, and you make them part of your daily routine,

    chances are you’ll be seeing positive results. Celebrate! You’ve earned it. Treat yourself to something you’ve

    wanted to do; instead of splurging on unhealthy foods give yourself a reward like taking yourself out to a movie or

    pampering yourself with a trip to a spa. It’s a great motivator to keep the good results coming.

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Tip the scale in your favour

    ? If after-dinner snacking is a problem for you, try brushing your teeth after dinner. It works as a great signal to

    stop eating.

    ? If your entrée at a restaurant is served with the typical “starch and vegetable,” ask to omit the starch and

    double the vegetables instead. Vegetable side dishes are usually small, so this will help to increase your day’s


    ? Afternoon snacking is a tough time for people, there often is a long stretch between lunch and dinner and so

    snacking may be appropriate. A portion (cup sized) of cottage cheese with some fruit makes an ideal snack, or

    a Herbalife Protein Bar or Roasted Soybeans. Then do your cutting back at dinner time. ? Breakfast foods often include items that might be lacking the rest of the day whole grains for fibre, dairy

    products for calcium and fruit. A Herbalife? Formula 1 shake (made with fruit) and a slice of whole-grain toast

    helps to meet a lot of your nutritional needs and starts the day off right.

    ? Coffee shop fanatics beware! Some of those coffee drinks are low in nutrition and high in calories. Try a non-

    fat latte, which provides a full serving of dairy and about 10 grams of protein and couple it with a piece of

    fresh fruit for a quick, nourishing breakfast.

    ? Add fruits to your salad for a change. Try fresh orange or tangerine sections, apples or kiwi. The sweet fruits

    go well with tangy vinaigrette dressings. Use deep-green leafy vegetables, too (instead of iceberg lettuce) for

    more nutrition.

    ? Frozen vegetables and fruits can be just as nutritious as fresh, may be less expensive, and allow you to eat

    foods that might not be in season that time of the year. For example, loose-leaf frozen spinach or chopped

    vegetables can easily be added to soups and stews.

    ? Try not to rely on fats, sugar and salt to flavour foods. Instead, try grated lemon, lime or orange zest on fruits,

    vegetables, fish or chicken and experiment with herbs, spices, onions and garlic in your dishes. ? Calories in cold drinks like fizzy drinks, juices and juice drinks can add up fast. Instead, try sparkling mineral

    water with a slice of lemon or lime or a tiny splash of juice for flavour. Tomato or mixed vegetable juices are

    filling, nutritious and low calorie.

    ? Find an exercise buddy to work out with and who will commit to a regime with you. If you walk together, for

    example, you and your buddy can take each other’s shoes home with you. You’ll be obligated to show up for

    your next workout!

    ? Regular exercise will induce better sleep at night. You’ll get into deeper sleep stages more quickly, so you feel

    more rested in the morning. You might even be able to sleep a little less and use the extra time to work out. ? Need more fibre? Load sandwiches up with lots of veggies, including lettuce, tomato, cucumber and

    watercress, and use 100 percent whole-grain bread.

    ? Make a hummus spread in the blender with chick peas and a touch of olive oil, lemon juice, salt, pepper and

    garlic and use as a sandwich filling or a replacement for mayonnaise.

    ? Try to balance animal protein with vegetarian protein sources. Formula 1 contains healthy soy protein. Try

    marinating firm tofu slices in teriyaki sauce and then roasting in the oven. The tofu gets dense and meaty and

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    is great tossed into a salad, as a sandwich filling in whole-grain pita bread, or as an entrée with brown rice and


    ? Its true, using smaller plates will help you to control portions. Food takes up more room on smaller plates

    and will make you think you have a larger portion than you actually do.

    ? Another portion control tip: No matter what you are eating, put it on a plate. Don’t sit down with a bag of

    crisps, a box of crackers or a can of mixed nuts you’re bound to overeat.

    ? Determine ahead of time what your portion is going to be, then put it on a plate or in a bowl. ? Current recommendations for exercise are that we should accumulate 30 minutes of activity per day. Don’t

    have enough time? Break it up into two or three shorter sessions. Take a short walk at lunch, one at break

    time and another one after dinner.

    ? For a change from canned tuna, try wild canned salmon. It makes a great burger, too: Mix flaked, canned

    salmon with some grated onions and peppers, some bread crumbs and egg whites; shape into patties and grill

    on both sides before placing on a whole-grain bun.

    ? Boost the nutritional value of canned soups by mixing with non-fat milk or soy milk instead of water. As the

    soup is heating, toss in some frozen mixed vegetables, or some loose-packed spinach to add nutrition, flavour

    and bulk.

    ? Try mixing canned tuna with mashed avocado instead of mayonnaise for a tasty sandwich filling. Avocado has

    less fat per tablespoon than mayo and the fat it contains is heart healthy.

    ? You can reduce the fat in homemade baked goods by replacing half the fat in the recipe with apple sauce,

    plain yogurt or baby food peaches. Peaches match well with quick breads, and yogurt and apple sauce work

    well in spicy treats like coffee cakes.

    ? Make it a goal to try new healthy foods on a regular basis. Visit your local farmers’ or ethnic markets to find

    new foods such as different fruits, vegetables or whole-grain products. Keeping your meals healthy and

    interesting will keep you on track.

    ? Read nutrition labels carefully. All the nutrition and calorie information given is for one serving, not one

    package. Beverage containers can have two to three servings; small bags of snack foods are often several

    servings too. That bag of pretzels you thought had 140 calories could have closer to 500.

    ? Stay hydrated throughout the day and pay particular attention to fluid intake after exercising. Weigh yourself

    before and after a workout. For every pound of weight lost, drink two to three cups of water to replace the

    fluids you lost during activity.

    ? Whole grains are important, but many side dishes require long cooking times. So, try foods that take less time

    such as quick brown rice, quinoa or whole-wheat couscous.

    ? You can eat healthily even if you’re on the run. Try to steer away from the fast-food burgers and more toward

    deli-style chains for healthier, lighter sandwiches and wraps, or Mexican-style grills for soft tacos, fajitas and


    ? Keeping a journal of your food intake and exercise is a great tool. Even better, try to pre-plan your meals and

    exercise into your daily journal you’ll feel more committed that way.

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? Protein powders are great in protein shakes, but you can also add them to other foods. For a high-protein

    breakfast alternative, cook porridge oats in non-fat milk or soy milk, and stir some Herbalife protein powder

    into the cooked cereal. The extra protein will provide staying power all the way until lunch.

The deciding factor

    Sometimes we don’t realise that we have mixed feelings about making behaviour changes. Take a few minutes to

    think about and list the benefits and drawbacks of changing your nutritional habits and losing weight.

    Here are some examples:

    Benefit of not making changes

    I can keep eating the way I want without having to work on making any changes in my life.

    Benefit of making changes

    I won’t have to worry about the health risks of being inactive and eating poorly.

    Drawback of not making changes

    If I don’t make changes now, things might get worse.

    Drawback of making changes

    It might be hard for me to get support from my family and friends to do this. They’re used to me the way I am.

Now rate each of your answers on a scale of 1 to 5:

    1 = Not important

    2 = Somewhat important

    3 = Important

    4 = Very important

    5 = Extremely important

After doing this exercise, can you see why making a decision is an important factor in losing weight?

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Calcium challenge Not just for your bones

    Most people associate the mineral calcium with healthy bones. And a lot of people also think that adequate calcium intake is more of a concern for women than it is for men. While it’s true that the primary function of

    calcium in the body is to maintain healthy bone structure, you may not know that calcium performs many

    important functions for everybody. Calcium helps muscles contract, helps blood to clot, helps the nervous system

    to function properly and is important in maintaining healthy blood pressure.

    Many people do not take in the recommended intake of calcium from foods. Some people don’t like dairy products or think they are fattening. Some products, like cheese, are high in calories and fat and certain yogurts

    are high in calories because of the sugar content. Other people think “milk is for kids.” And some people cannot

    tolerate the sugar in milk (called lactose) so they shy away from dairy products. The good news is that calcium is

    found in other foods besides dairy products. But even so, most people have a hard time meeting the

    recommendation of 1,000 mg for men and women up to the age of 50, and 1,200 mg per day for people age 50

    and up. This is where supplements can help to meet your needs not as a replacement for a poor diet, but as a

    way to supplement a nutritionally well-balanced one.

    This week’s challenge is for you to keep track of your calcium intake and see how it compares to the

    recommendation. Look at the food and supplement sources in the chart on the next page. It lists the amount of

    calcium per serving. Located after the chart is a log for you to record the foods and drinks you consume that

    contain calcium. Pay attention to how much calcium you get compared with how many calories the food has. Keep

    a list for three separate days, and add up your total intake. If you fall short of the recommendation, see how you

    can increase your intake from foods and supplements to meet your needs.

    Food Source Serving Size Calories Calcium per Serving Yogurt, plain, low-fat 250g 140 450 mg Milk, non-fat or low-fat 250ml 90-120 350 mg Soy milk, plain, fortified 250ml 100 300 mg Cabbage, greens, 110g 60 300 mg Cooked spinach 110g 40 230 mg Yogurt, fruit flavored 225g 250 200 mg Cheese, low-fat 28g 70 150 mg Cottage cheese, low-fat 120g 150 140 mg Some fortified cereals Varies Varies 100 mg or more Herbalife? Formula 1 Shake Mix 2 tablespoons 90 80 mg Herbalife? Formula 2 Multivitamin Complex 1 tablet - 167 mg Herbalife’s Xtra-Cal? 1 tablet - 334 mg

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Day 1: I need _________ mg of calcium per day

    What I ate Serving size Calcium per serving

Total calcium for the day:

Day 2: I need _________ mg of calcium per day

    What I ate Serving size Calcium per serving

Total calcium for the day:

Day 3: I need _________ mg of calcium per day

    What I ate Serving size Calcium per serving

Total calcium for the day:

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