List of Basic Nutrients: No FOMO Ever!

Basics for good health, Lord willing.
This pretty much sums it up!

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WHY?

• Helps build and maintain strong bones
• Reduces the risk of osteoporosis later in life

HOW? 

• Dairy, of course
• On a dairy-free diet? Look to nuts, seeds, leafy greens, oysters, and peas

OsteoMatrix

WHY?

• Contributes to bone health; and keeps muscular and nervous systems in top shape
• Protective sunscreen can block the body's production of Vitamin D, making supplementation important

HOW? 

• Cheese, egg yolk and salmon -- but the amount you need to eat to meet your daily requirements is challenging
• Exposure to sunlight also produces Vitamin D, but wearing sunscreen can block its production in the body

Vita-D3 High Potency

WHY? 

• An antioxidant that contributes to a longer cell life in the body
• Important for those who are exposed to environmental or toxic pollution on a daily basis

HOW?

• Vegetable oils, nuts, seeds, and green leafy vegetables

Vitamin E Powerful Antioxidant

WHY? 

• Aids in red blood cell production
• Getting enough folic acid is important for women as a prenatal/postnatal vitamin to reduce the risk of birth defects

HOW?

• Green peas, lentils, and chick peas

Vitalizer: Includes 800 mcg of Folic Acid

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S H A K L E E 

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Healthy Monday: Benefits of a Healthy Weight

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Making a commitment to achieve a healthy weight is one of the best health decisions you can make. Studies have shown health benefits start to occur at about a 5 percent reduction of initial body weight.¹ For someone starting at 200 pounds, that means benefits could be seen with losing just 10 pounds! So let’s look at some specific benefits achievable with weight loss as documented in research publications:

HEART: Research has shown that a 5 to 10 percent loss of body weight can result in meaningful reductions in heart disease risk. One study of overweight and obese individuals with type 2 diabetes found this amount of weight loss could lower blood pressure by as much as 5 mm Hg (systolic and diastolic). Blood lipids also improved along with a five-point increase in HDL cholesterol levels and a drop in triglycerides of as much as 40 mg/dL.²

BLOOD SUGAR: Many measures of blood sugar control improve with weight loss. In the same study just mentioned, a measurement of long-term blood sugar control called hemoglobin A1C may drop as much as a half point (normal is under 6.5).² Insulin resistance also improves with modest weight loss in people without diabetes.²

INFLAMMATION: Fat cells produce inflammatory molecules called cytokines, and a 10 percent drop in body fat reduces levels of these substances. Losing those extra pounds has wide-ranging effects throughout your body as inflammation is associated with many chronic diseases.³

JOINTS: Every pound of weight lost reduces the stress on your knees by four times. So lose 10 pounds and take 40 pounds of stress off your knees, hips, and ankle joints.

How to get there

Weight loss in the 5-10% range is often achieved through changes to the diet, increased physical activity, and behavioral changes such as learning to self-monitor and how to manage situations that could result in poor diet & lifestyle choices. For this approach, you want a modest calorie restriction, one that will support about 1-2 pounds of weight loss per week. For many women, that means eating about 1200-1500 calories a day; for men, about 1500-1800 calories per day. The use of meal replacements (shakes or bars) has been shown to help improve weight loss outcomes.

PHYSICAL ACTIVITY: The basic activity recommendation is at least 30 minutes of moderate intensity aerobic activity most days, and resistance exercise twice a week. “Moderate intensity” for many people means brisk walking or something comparable; you should be able to talk but not sing during the activity. Check with your doctor if you have any reasons to be concerned about physical activity.

DIET: A higher protein intake plus exercise will help maintain muscle as you lose body fat; retaining muscle keeps your metabolism higher, in addition to making you fitter. Typically, some muscle is lost when people restrict calories to lose weight. However, in a recent study that combined meal replacements with aerobic and resistance exercise, the subjects actually gained muscle while losing weight.⁴

Key takeaways for you

• Keep in mind you are doing more than changing your appearance—you are building your health! And studies suggest that for as long as people maintain most of their weight loss,the benefits last too.⁵
• Think in terms of permanent change, not quick fix. Take your time, and make changes you think you will be able to stick with.
• Many people find it helpful to track their behaviors and results. Take pictures when you start. Note how your clothes fit. Weigh in about once a week. Log your “winning streaks” of days in a row you get your brisk walk or gym visit in. Your new habits will dictate who you become.

1Alamuddin N, Bakizada Z, and Wadden TA. 2016. Management of Obesity. J Clin Oncol 34(35): 4295-4305. 2Wing RR, Lang W, Wadden TA, et al. Benefits of modest weight loss in improving cardiovascular risk factors in overweight and obese individuals with type 2 diabetes. Diabetes Care. 2011 Jul;34(7):1481-6. PMID: 21593294. 3Ho TP, Zhao X, Courville AB, et al. Effects of a 12-Month Moderate Weight Loss Intervention on Insulin Sensitivity and Inflammation Status in Nondiabetic Overweight and Obese Subjects. Horm Metab Res. 2014 Jun 30. PMID: 24977656. 4Westcott W, Colligan A, Puhala, K, Lannutti K, La Rosa Loud R, Vallier S. Exercise and Nutrition Effects on Body Composition and Blood Measures in Overweight Adults. JEPonline 2017;20(1):200-220. 5de las Fuentes L, Waggoner AD, Mohammed BS, et al. Effect of moderate diet-induced weight loss and weight regain on cardiovascular structure and function. J Am Coll Cardiol. 2009 Dec 15;54(25):2376-81. PMID: 20082927.

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Received above emal via my Shaklee membership

Womens' Health: Your Healthiest YOU

  Celebrate Women’s Health!

It’s never too early or too late to work toward being your healthiest you! This National Women’s Health Week, May 14–20, is a great time to empower all women to make their health a top priority.

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Women often serve as primary caregivers for their families, putting the needs of their spouses, partners, children, and parents before their own. As a result, women’s health and well-being can become secondary. National Women’s Health Week brings together communities, businesses, government, health organizations, and other groups in an effort to promote women’s health. So remind all the women in your life to be sure they are taking care of their own health along with all the other people they care for.

Build health by building healthy habits

National Women’s Checkup Day is May 8. Follow these tips to help stay your healthiest.

GET PREVENTIVE SCREENINGS. Visit a health care professional to receive regular checkups and preventive screenings. Important screenings for women include an annual physical, blood pressure test, and screenings for cervical cancer (pap test), cholesterol, and thyroid function. Starting at age 50, women should get screened for breast cancer every one to two years. And after menopause, women should get a bone density test to be screened for osteoporosis. Don’t forget to ask about nutrition screenings. You don’t have to guess if you are deficient in vitamin D or B12.

GET ACTIVE. Regular activity is one of the most effective strategies for maintaining a healthy weight. Regular physical activity helps to improve your cardiorespiratory (heart, lungs, and blood vessels) and muscular fitness, helps with mood, and can help reduce your risk of cognitive decline. Aim for at least 30 minutes of moderate intensity activity daily. An example would be brisk walking—activity that raises your heart rate and during which you could talk but not sing. Also aim for strength-building (resistance) exercise 2-3 days per week.

EAT HEALTHY. Eating healthy isn’t really that difficult—and the health payoff is incredible. To reduce your risk of chronic diet-related health issues:

• Eat plenty of fruits and vegetables—at least seven servings per day. Smoothies can be a delicious way to increase your fruit & vegetable intake.
• Eat whole grains, such as whole wheat, oatmeal, and brown rice—and avoid white grains
• Eat lean proteins, including fish, skinless poultry, lean red meats, dry beans, and eggs
• Cook primarily with monounsaturated fats, such as olive oil, and limit fried food
• Limit saturated and trans fats, cholesterol, sodium, and excess sugars
• Drink alcohol in moderation—for women, that means no more than one drink per day
• Take dietary supplements to close remaining nutritional gaps

GET ENOUGH SLEEP AND MANAGE STRESS. Try to get a good night’s rest every night. Adequate sleep makes you more productive and energetic—this means 7–8 hours per night. Develop a sleep routine that includes limiting computer screen time at night. Recognize the signs of stress and take action to address it. Focus on controlling what you can, and let the rest go.

AVOID UNHEALTHY BEHAVIORS. Smoking, texting while driving, not wearing a seatbelt or bicycle helmet, and other unhealthy or unsafe habits can severely damage your overall health.

Most of us go many days between trips to the doctor, a fact that makes it clear that we must take day-to-day responsibility for our health. Whether it’s pushing ourselves a little harder at the gym or calling our doctors to make sure we’re up to date on our screenings, we can all truly make a difference—not just for ourselves, but for all the people we love.

Benefits of a Healthy Weight

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The benefits of a healthy weight

Making a commitment to achieve a healthy weight is one of the best health decisions you can make. Studies have shown health benefits start to occur with a 5 to 10 percent loss of body weight. For many people, this can mean benefits begin with losing just 10 pounds! So let’s look at some specific benefits achievable with weight loss as documented in research publications:

Heart: Research has shown that a 5 to 10 percent loss of body weight can result in meaningful reductions in heart disease risk. Blood pressure decreased by as much as 5 mm Hg (systolic and diastolic). Blood lipids also improved along with a five-point increase in HDL cholesterol levels and a drop in triglycerides of as much as 40 mg/dl.1 Blood sugar: Many measures of blood sugar control improve with weight loss. A measurement of long-term blood sugar control called hemoglobin A1C may drop as much as a half point (normal is under 6.5).2 Insulin resistance also improves with modest weight loss.3 Inflammation: Fat cells produce inflammatory molecules called cytokines, and a 10 percent drop in body fat reduces levels of these substances. Losing those extra pounds has wide-ranging effects throughout your body as inflammation is associated with many chronic diseases.4 Joints: Every pound of loss reduces the stress on your knees by four times; so, lose 10 pounds and you take 40 pounds of stress off your knees, hips, and ankle joints.

Key takeaways for you:

While some benefits can take a while to occur, especially the cardiovascular benefits, the good news is that as long as people maintained most of their weight loss—the benefits lasted.5 The more weight you lose, the better. When scientists crunch the data, they find a wide range of effects. Some people respond better than others do, but in general, those who lose the most weight have the best results. The biggest benefit of losing a little bit of weight is that it sets you up to lose more. You now have your formula for weight loss—you just have to be consistent and keep going! Focus on how great you feel, and stay on your path to long-term better health.

1Wing RR, Lang W, Wadden TA, et al. Benefits of modest weight loss in improving cardiovascular risk factors in overweight and obese individuals with type 2 diabetes. Diabetes Care. 2011 Jul;34(7):1481-6. PMID: 21593294. 2Wing RR, Lang W, Wadden TA, et al. Benefits of modest weight loss in improving cardiovascular risk factors in overweight and obese individuals with type 2 diabetes. Diabetes Care. 2011 Jul;34(7):1481-6. PMID: 21593294. 3Ho TP, Zhao X, Courville AB, et al. Effects of a 12-Month Moderate Weight Loss Intervention on Insulin Sensitivity and Inflammation Status in Nondiabetic Overweight and Obese Subjects. Horm Metab Res. 2014 Jun 30. PMID: 24977656. 4Ho TP, Zhao X, Courville AB, et al. Effects of a 12-Month Moderate Weight Loss Intervention on Insulin Sensitivity and Inflammation Status in Nondiabetic Overweight and Obese Subjects. Horm Metab Res. 2014 Jun 30. PMID: 24977656. 5de las Fuentes L, Waggoner AD, Mohammed BS, et al. Effect of moderate diet-induced weight loss and weight regain on cardiovascular structure and function. J Am Coll Cardiol. 2009 Dec 15;54(25):2376-81. PMID: 20082927.

sent by: Shaklee Corporation 4747 Willow Road Pleasanton, CA 94588