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Wednesday, August 27, 2008

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Healthy Living

FALL

Don't Fall Back Into Bad Habits

You've done the hard work, now it's time to treat your new body well. Here are a few great tips to follow so that when you look in the mirror you can say to yourself, "I look fabulous!"

As fall rolls around, the days grow shorter, the cooler weather takes hold and the cravings for hearty comfort food (like chicken pot pie) inch their way onto your plate. What can you do to avoid falling back into unhealthy eating habits and inactivity?
For starters, go back to the basics. Review the educational material you received from your center. You’ll find tips and strategies on everything from healthy snacking and smart food shopping to great menu planning and effective goal setting.
Next, you can safely cave into those comfort food cravings by enjoying some of our hearty, yet healthy entrees, such as Fettuccini Alfredo, Macaroni & Cheese and Vegetarian Sloppy Joe. Add a salad or a side of steamed vegetables to complement this high-quality protein meal.
Finally, don’t overlook the expertise of your counselor. Schedule a one-on-one session with your counselor to discuss relapse prevention strategies that fit your lifestyle.

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Seasonal Splendor–Fruits & Veggies

With tasty temptations like corn-on-the-cob, grilled vegetables and strawberry smoothies, who can resist celebrating Fruit and Vegetable Month in September? Sponsored by the Centers for Disease Control and Prevention, this national observance aims to encourage Americans to eat plenty of fruits and vegetables every day to help reduce the risk of heart disease, high blood pressure, type 2 diabetes and certain cancers.
Fruits and vegetables pack in essential vitamins, minerals, fiber, and disease-fighting phytochemicals. Plus, they’re low in calories, high in fiber, energizing, and easy to eat on-the-go. For recipe ideas, go to www.5aday.gov.

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WINTER

Say Goodbye to Those Bad Habits

If your holiday traditions include chugging eggnog, devouring cookies, and overeating at your office holiday party, it’s time to create some healthier alternatives. While December ushers in lots of fun activities, special events and family togetherness, it can also wreak havoc with your healthy lifestyle. Throw out the bad habits and replace them with more positive ones.

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3 Steps to a Healthy Lunch On-the-Go

As you dash from errand to errand this holiday season, don’t succumb to the fast food drive-thru just because you’re short on time. Instead, take lunch with you before you leave the house. You can do it in just three simple steps.

Step 1
Choose from our tasty line of meal replacement pudding shakes in flavors such as chocolate, vanilla, strawberry, chocolate mint and mocha.

Step 2
Fill an insulated travel cup with 8 oz. of cold water and pack it along with a pudding shake mix.

Step 3
When hunger strikes, simply empty the shake mix into the cup and shake vigorously until blended, then enjoy a smooth, satisfying lunch!

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Oops! You Did It Again!

Should you give up on your weight loss efforts? Absolutely not! Like millions of other people, you experienced a temporary relapse. While this often happens during the December holidays, it could happen any time, to anyone. So how can you get your weight loss efforts back on track?

First, don’t beat yourself up. It’s a common occurrence in the weight loss process for many people.

Second, put it in perspective. A relapse simply means you took one step backwards. Now that you recognize the setback, you can begin to take two steps forward.

Third, realize that a relapse can provide a positive opportunity to change a bad habit or pinpoint problem areas.

Fourth, remember that you need to follow your weight loss program completely–from start to finish–to get the long-term results you seek. Weight loss doesn’t end the process and neither does an occasional relapse.

Fifth, get the support you need. Talk with a weight loss buddy, a close friend, or your spouse. And don’t forget to call your counselor at the weight loss center–they’ll give you the step-by-step strategies you need to get back in the game.

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Shake It Up This Winter

Don’t get stuck in a diet rut. Try something new to get your taste buds off automatic pilot.

If you normally drink our refreshing fruit drinks, switch to our soothing hot drinks, such as Cappuccino or Raspberry Hot Cocoa. Instead of snacking on our nutrition bars like you usually do, try our Lite Bites for a change. For example, our low fat, low cholesterol Chocolate Mini Crisp will satisfy your sweet tooth, yet the single-serving portion keeps things under control. If you normally skip breakfast, try a bowl of our Old Fashioned Oatmeal with Apples and Cinnamon. This winter, treat yourself to something special the nutritious way, and give yourself something to look forward to.

If you’re trying to lose or maintain your weight, the holidays can seem like an uphill battle. First, Thanksgiving arrives then Christmas, Hanukkah and New Years shortly thereafter. But don’t throw in the towel and let the tempting holiday treats and delicious feast get the better of you. A few tips to keep you on track include: saying no to second helpings, filling up on fruits and vegetables, and drinking plenty of water to help you feel full longer.

If you are hosting the holiday dinner or party, you’re fortunate to have the opportunity to adjust your recipes and make them lower in fat. Many of your guests may appreciate this as well. Here are a few tips from Fiona Haynes, author of "Your Guide to Low Fat Cooking".

Holiday Appetizers

• Substitute low-fat or fat-free versions of mayonnaise, yogurt and sour cream when making dips.
• Serve plenty of raw vegetables to accompany your dips.
• Make a fresh salsa and serve with home-baked tortilla chips.

Holiday Dinner

• Serve lean cuts of meat, such as pork, turkey and chicken.
• Provide plenty of vegetables, and steam, braise or roast them. Instead of butter, use broth and herbs for flavor.

Holiday Desserts

• Use heart-healthy canola oil instead of butter, or use applesauce or mashed bananas to cut the fat completely in cakes, bars and muffins.
• Use cocoa powder instead of chocolate in your baked goods to add a rich chocolate flavor without the fat.

And don’t forget to exercise. A brisk walk or bike ride will help burn those extra holiday calories.

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SPRING

Getting Ready for Summer

Summer conjures up images of bathing suits, tank tops and shorts—not exactly comforting thoughts when you’re feeling self-conscious about your body. Use spring as your springboard to weight loss to feel and look good by summer.

For starters, do some mental spring-cleaning. Losing weight and keeping it off requires a change in attitudes, beliefs and behavior. When you begin to make healthy choices you can feel great about the positive steps you’re taking toward a healthier lifestyle! So replace any stress and guilt you feel about being overweight with positive thoughts of your efforts.

Next, ease back into an exercise routine if the cold weather has turned you into a hibernating couch potato all winter. Begin with an easy walking regimen and stretching routine for a few weeks. By the time summer rolls around, your body will be ready for more vigorous activities like tennis and swimming.

Finally, use spring as a time of rebirth when it comes to your meal plans. Get out of your winter rut and try new fruits and vegetables. Look for new, healthier ways to prepare some of your old favorites. If you have left, rejoin our program and try some of our weight management products that you’ve never tried before. For example, if you swear by our pudding shakes, try some of our fruit drinks for a refreshing change. Or, if you’ve shied away from snacks before, taste some of our flavorful nutrition bars or creamy ShapeWise Chews to satisfy cravings between meals.

When you follow the above tips, you’ll prepare both your body and your mind for summer.

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Eating Healthy on Vacation

If you plan to shake off your cabin fever with a spring getaway, keep these nutritious eating tips in mind during your travels.

• Don’t be at the mercy of vending machines, fast food stops and airport cuisine. If you want healthy, convenient meals and snacks, take along a variety of our no-fuss weight management products. Many products simply require water to mix, such as our creamy puddings (Double Chocolate, Lemon Chiffon). Other products provide a truly grab-and-go treat, such as our delicious nutrition bars (Peanut Butter Crunch, Crisp ’n Crunch Fudge Graham) and our hit-the-spot snacks (Pretzel Twists and chocolate flavored Mini Crisps).
• If you’re traveling by car, pack a cooler filled with a variety of fruits, cut-up vegetables, milk for cereal (such as our Crisp & Crunchy Multigrain Cereal), ice cold water, etc.
• If you’re traveling by plane, ask about special menus available, such as low-fat, sodium-restricted and vegetarian selections. (Note: You’ll need to make this special request when you book your flight.)
• Consider eating breakfast in your room instead of heading for the hotel restaurant. It will save you calories and free up extra time to enjoy more of the sights.

Remember, when you take a vacation from the daily grind, don’t take a vacation from your healthy lifestyle.

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SUMMER

Don't Let Your Health Habits Take a Siesta this Summer

Those dog-day afternoons and warm summer nights can lull you into a more relaxed lifestyle. But, don’t put your healthy eating habits on snooze while you downshift into summer mode.

For example, marketers pitch high-calorie beverages at places they like to call your "points of sweat"–the beach, golf course or park. But downing these drinks often adds plenty of empty calories. The solution? Take a container of ice water with you, along with a few packets of our invigorating Fruit Drinks in lip-smacking flavors such as, Strawberry Kiwi and Cranberry Grape. These sweet thirst-quenchers pack in protein and Vitamin C to fill you up without plumping you up.

Another summertime dieting pitfall to avoid? Vacation binges. Of course, you want to enjoy the local cuisine. But keep your calories in check by eating in more than eating out. Try renting a condo with a kitchen. You’ll save money and calories by preparing two meals a day in your home-away-from-home. Pack a week’s worth of our Breakfasts, such as Oatmeal with Apples and Cinnamon and Crisp & Crunchy Multigrain Cereal. Add a few of our tasty entrees and flavorful soups for lunch and you’re set for the week.

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Take the Focus Off the Food

Don’t make the Fourth of July picnic the only highlight of the day. Instead, plan activities to exercise the body, mind and spirit. Try these ideas:

• Exercise. Take a walk around the block between courses or hop in the pool (or lake) for a pre-picnic swim.
• Play. Set up the horseshoes, the badminton net and even a bucketful of water balloons. Then get busy playing!
• Entertain. Gather up the little ones, head to the back yard and blow bubbles. Or head to the driveway and help the kids create some chalk art.
• Ooh and Aah. Toward dusk, pile in the car and head to a fireworks display. Pack some healthy snacks (like our Crunchy Cheddar Mix or Pretzel Twists) and bring a water bottle to keep you cool and satisfied.

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CHOLESTEROL

Know Your Numbers

You know high cholesterol spells trouble for your heart. But do you really know your own cholesterol counts and how they compare to healthy levels? According to the American Heart Association, healthy cholesterol levels look like this:

If your cholesterol counts don’t fall in the healthy range, you need to change your lifestyle and get your numbers under control before they control you.

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HYPERTENSION

Put Down the Salt Shaker

According to The Journal of the American Medical Association, approximately 16.7 million individuals worldwide die annually of cardiovascular diseases. Almost 8 million of these deaths are attributed to hypertension, and many more are attributed to pre-hypertension. Are you wondering how the United States fares in these troubling statistics? Not very well: 850,000 individuals in the U.S. succumb to cardiovascular disease annually, more than 27% of adults have hypertension, and another 31% have pre-hypertension.

So the question is: Are you taking measures to reduce or avoid high blood pressure?

The average American consumes about 6 to 18 grams of sodium daily, while the adequate intake of sodium ranges from 1.2 to 2.3 grams per day. Researchers believe that lowering a person’s sodium intake 33 to 40% will significantly reduce risk of cardiovascular disease related issues and mortality due to stroke.

The good news is that there are many ways to reduce the amount of sodium you consume. Here are several tips from the American Heart Association.

• When buying prepared and prepackaged foods, look for foods labeled as “reduced sodium” (25% less sodium) or “healthy” (480 mg sodium per serving or 600 mg sodium per meal).
• When eating at restaurants, if you’re not familiar with low-sodium foods on the menu, ask your server. When you order, be specific about what you would like and if you would like your meal prepared with no salt added.
• Look for the sodium content in medications. For over-the-counter drugs, look at the ingredients list and warning statements to see if sodium is listed. Sodium may be found in decongestants and antacids. Some companies produce low-sodium over-the-counter products. For prescription drugs, consumers can’t know whether it contains sodium. If you have high blood pressure, ask your physician or Pharmacist about the sodium content.
• When making meals at home, avoid adding salt and canned vegetables. Rather select unsalted, fat-free broths and fresh vegetables.

JAMA, 2007;298:1439-1441; Hypertension, Vol. 14, 570-577

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WEIGHT MANAGEMENT SOLUTIONS

Surviving Those Errand-Filled Days

It’s Saturday. You’ve got to get the kids to soccer practice, pick up the dry cleaning, buy stamps at the post office, swing by the video store, drop off books at the library and head to the auto shop for an oil change. What can you do to fuel your body on those errand-filled days?

Jump-start your day with a bowl of our old-fashioned Oatmeal with Apples and Cinnamon or our nutty-flavored Crisp & Crunchy Multigrain Cereal. Then pack some healthy snacks for the ride. While you’re at it, pack your lunch, too. For snacks, grab an apple, banana or carrot sticks to munch on. And throw in a Crisp ’n Crunch nutrition bar. For lunch, don’t succumb to the fast food drive-thru. Instead, pack a bottle of water and some packets of “just-add-water-and-stir” pudding shakes. Or prepare one of our delicious soups at home and pour it into a thermos. Simply choose your favorite flavor, perhaps Homestyle Chicken with Noodles or Cream of Mushroom, add boiling water and stir. Enjoy with a bag of Pretzel Twists or Chocolate Flavored Mini Crisps on the side.

With a little planning, you’ve got healthy, ready-made snacks, drinks and lunch foods you can eat on the run.

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Dining Out Tips: Slim Down Your Calories

• Order a cup of soup as an appetizer. A study published in the American Journal of Clinical Nutrition found that people who fill up on soup (broth- or tomato-based, not cream-based) consume about 100 fewer calories during the rest of their meal.*
• Hold the cheese, please. When ordering a salad, grilled chicken breast entrée, or pasta dish, eliminate the grated or melted cheese in order to cut down your calories and cholesterol intake.
• When dining at a Chinese Restaurant, focus on lean protein sources like tofu, chicken and shrimp. Ask for steamed platters with the sauce on the side. Pile on the veggies, and limit your intake of rice to 1/3 cup (steamed brown rice).
• Have you ever noticed that you polish off everything served, even if you’re not that hungry? To reduce the temptation to clean your plate when served an overly generous portion, request a box and place a portion of your entrée to the side when it’s brought to the table.
• Restaurant meals are notoriously oversized and often contain a lot of oil or butter, turning seemingly healthy dishes into caloric minefields. Don’t be afraid to make special requests: When ordering steamed or grilled veggies, ask your server if there is any butter or oil added at any stage of preparation.
• Before dining out, try having a healthy snack like our Chocolate Mini Crisps or Pretzel Twists with a glass of calorie-free beverage or water. Our single serve packets of Mini Crisps or Pretzel Twists are specially formulated with 12 grams of protein, 11 grams of which are soy; which will help curb your hunger and help you eat less.

*The American Journal of Clinical Nutrition "The influence of food portion size and energy density on energy intake: implications for weight management" Vol. 82, No. 1, 236S-241S, July 2005.

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Avoid These Grocery Store Blunders

Eating smart starts with shopping smart. Take a look at these common shopping missteps, and review the helpful strategies to ensure you fill your grocery cart with sensible solutions instead of calorie-loaded cravings.

• Shop when you’re full. You’re more likely to make impromptu, unhealthy food choices when you hear your stomach growling. Eat a healthy meal or snack (like our Crunch O’s, Double Bites or Pretzel Twists) before you go shopping so you’re less likely to cave in to cravings.
• Shop with a list. Write down what you need at home when you’ve got the time to use good judgment and make healthy choices that fit into your meal plan. Then stick to this list once you get to the store.
• Beware of bad bargains. Just because the store is running a "buy-one-get-one-free" special on 2 lb. bags of cookies doesn’t mean you should buy them. Stick to the healthy choices you wrote down on your shopping list.

Bottom line: You can’t eat what you don’t buy.

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Cut Out the Cola

You’ve heard the warning that soft drinks sweetened with high-fructose corn syrup will sabotage your diet. And as part of your weight loss plan, you probably eliminated soda and began drinking more water and our thirst-quenching Fruit Drinks—like our delicious Cranberry Grape, Mixed Berry, or Pineapple Apricot drinks. Now, new findings from a recent research study will make you very happy that you did.

Research has found that cola may be tied to lower bone mineral density, a risk factor for osteoporosis, especially in older women. Bone mineral density refers to the mineral density, such as calcium, in one’s bones and helps determine their overall strength. When bones become lighter, less dense, and more porous, there is an increased risk of fracture. The research study, conducted by Dr. Katherine Tucker from the USDA Human Nutrition Research Center on Aging at Tufts University, compared the bone mineral density of more than 2,500 men and women. Researchers found that for women in the study, cola consumption was strongly linked to lower bone mineral density in their hips, no matter what kind of cola a woman drank on a regular basis. However, there was no link between cola and bone strength for men.

Dr. Tucker notes, “Everyone should realize that what you eat has potential to affect your bones. Women concerned with osteoporosis may want to steer away from frequent consumption of cola until further studies are conducted.” The 12g of protein in our 60 calorie serving Fruit Drink also keeps your bones healthy, as recent research shows protein can actually slow down the bone loss that leads to osteoporosis.

Am J Clin Nutr 2006; 84(4):936-42

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Old Habits Die Hard

Passing by a candy dish, seeing scrumptious pictures of food on TV, or the aroma of freshly baked cookies can tempt you. Unfortunately, there are many visual cues and situations that could lead to relapse. The sight or smell of food, time of day, social events and activities, and certain feelings or moods can trigger the urge to eat even when we're not physically hungry. It's important to recognize triggers to prevent yourself from relapsing into old habits.

Common triggers include:
Time of Day – When the clock strikes noon, you want lunch. Or at 3:00 pm you routinely head to the vending machine.
Event or Circumstance – When you walk into a movie theater, you must have popcorn. Or every Saturday after your son's baseball game, you stop for ice cream.
Activities – Eating while you watch TV or work on the computer.

Take the time to identify the triggers that urge you to abandon your weight maintenance plan. Once you recognize your triggers, plan in advance for how to deal with these challenges to prevent yourself from relapsing. Here are a few strategies to help you gain control:

• Keep problem foods out of sight. Hide tempting foods in rarely opened cabinets or in the back of the refrigerator. Remove the candy dishes around the house or from the desk at work. Designate a cabinet for your kids' snacks and make the contents off-limits to you.
• Keep healthier foods within easy reach. Place nutritious foods, like cut-up raw veggies, fresh fruit or nonfat yogurt in the front of the refrigerator. Keep lower-calorie substitutions of tempting foods on hand. For example, have sugar-free fudge pops instead of a chocolate bar, or a mini bagel with light strawberry jam instead of a jelly donut.
• Limit the number of times you eat daily. Try to structure your eating around three meals a day. If you prefer a between-meal snack, build it into your eating plan. Stick to your schedule as much as possible to minimize unplanned eating and unwanted calories.
• Limit the number of places where you eat. Decide on a few specific places to eat, and try to eat only in those places. For example, choose a specific spot at the kitchen table or at the office. Make the TV room a "no eating" zone. Finish watching the show and if you still want to eat something, do it at your designated eating spot.
• Watch out for danger zones. Side-step situations that will entice you to eat. For instance, if fresh pastries are your nemesis, choose a walking route that doesn't pass the bakery. If you can't avoid a danger zone, decide that you won't let it control you. For instance, refuse to enter the bakery if you pass it on your walk.

Sometimes old habits die hard, and despite our best efforts, we sometimes go back to our unhealthy behaviors. If you do slip, remember that relapse is not a failure. It is just a sign that you may not have a workable plan in place. Acknowledge that you can start over again that very day, or even the very next meal. Good luck.

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EXERCISE

12 Ways to Sneak More Activity into Your Day

If you think a gym workout offers your only regular chance to exercise, you need to explore the everyday opportunities to sneak more physical activity into your life. Try to incorporate even a few ideas into your daily or weekly schedule to boost your activity level.

1. Go for a family walk after dinner.
2. Whenever you drive, park your car as far away from the entrance as possible.
3. Play with your kids in the backyard—shoot some hoops, play catch with a football, toss a Frisbee or even play tag.
4. Record a yoga or other exercise program on TV, then participate in the comfort of your own home at a time that is convenient for you.
5. Put on some after-dinner music and dance.
6. Take the stairs instead of the elevator.
7. Get a pedometer to track the number of steps you take each day. Set a goal to slowly increase your number of daily steps.
8. Make an "activity date" with your family or friends once a week to do something fun and active together, such as ice skating, swimming, or cycling. Regularly rotate the activities.
9. Pick up the pace around the house and in the yard as you vacuum, dust, rake and do other household chores.
10. Plant a garden and regularly weed, fertilize and prune it.
11. If you’ve got a dog, take him for a nightly walk. If you don’t own a dog, offer to walk your neighbor’s dog a few times a week.
12. Ask your spouse or a neighborhood buddy to walk with you a few mornings each week before work.

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Common Activities that Cut Your Risk of Disease and Help You Live Longer

We all know that aerobic activities, like running, skiing, swimming, and tennis increase your heart rate and burn off calories. But did you know that you could also lose weight and boost your energy without ever leaving your house? If you ever feel winded by moving furniture or scrubbing your kitchen floor then you’re exercising hard enough to enjoy real health benefits – in numerical terms, burning 4.5 or more calories a minute if you weight about 130 pounds or 6 calories a minute if you weigh about 180. (The heavier you are, the more calories an activity burns).

To lose weight, you need to burn more calories than you’re taking in. To lose one pound of fat, you need to burn off 3,500 calories. That means if you burn about 200 calories a day beyond your normal output by doing common activities like washing a car or pushing a lawn mower, you’ll lose a pound of fat in less than 3 weeks. Now add this calorie burning to a healthy diet and you’ll cut your risk of disease and live longer without ever walking into the gym.

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Physical Activity Tailored to Your Personality

Before you get down on yourself about the lack of exercise you engage in, ask yourself how much you enjoy the type of exercise you typically choose. According to Bryant Stamford, PhD, Professor and Director of the Health Promotion Center at the University of Louisville, "The most important thing about exercise is consistency. So you need to choose things that are realistic, comfortable and that are going to inspire you to keep coming back." If you dread going to the gym, you may need to reconsider your exercise choices.

The key is getting away from the one-size-fits-all exercise idea. One of the best ways to find an exercise that will keep you motivated is to try to match an activity to your personality, Dr. Stamford says. Take a look at the chart below and pick an activity that brings you some enjoyment. Remember any amount of time doing the activity is a good starting point. And choosing something you like to do is more likely to motivate you to add a few more minutes next time.

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Outdoor Fun!

Despite the temptation to spend a lazy day this fall on the couch watching old movies, get out and enjoy a new adventure. Physical activity will help you lower stress, increase strength and balance, help your heart and lungs, and have fun!

Hiking and biking. Find trails in your town or city by picking up a local map or researching online. Perhaps there is a nice trail running along a river, a loop around a scenic lake, or a hiking circuit through a State Forest or Park. Also, check your township newsletter or newspaper to see if there is a Trail Club near you. Trail Clubs offer a great way to meet new people and discover new sites.

Paddling. The water offers many adventurous options for everyone. Paddle a kayak, enjoy a relaxed ride on a sailboat or row with you family in a canoe on a nearby lake.

Sightseeing. Whether you prefer museums, the theater, zoos, sports entertainment or shopping excursions, take the day to enjoy a nearby attraction. Walking builds aerobic fitness at both moderate and high intensity levels.

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Making Exercise a Routine

Motivation strikes! You go out and buy new sneakers, the latest trendy work out clothes, and joined the gym—not only a month-to-month membership, but a full year commitment! You figure that all the money you put into this exercise endeavor will surely keep you motivated. Yet, six months into the program, you find exercising at the bottom of your long To Do List. You're not alone; many people who begin exercise programs drop out before the six-month mark.

Here are a few tips that may help you stay motivated and committed to your routine.

1. Treat your workouts like a non-negotiable appointment. When your To Do List becomes longer and longer and time feels increasingly shorter and shorter, exercise may be the first thing to go. Classify exercise as a high priority—not last on the list or an optional appointment. Also, exercising on the same days at the same time will help your routine become a fixture in your life. Before you know it, not going to the gym will feel unusual.
2. Set realistic and attainable goals. For example, "I will look like an athlete after two weeks of exercising" is not likely. Rather, set short-term goals as stepping-stones to your ultimate, long-term goals. For instance, be proud of yourself if you make it to the gym two or three times a week consistently for one month. Commitment can be very challenging and a great accomplishment to be proud of. As you attain each goal, you gain encouragement and further motivation.
3. Find an exercise buddy whose goals and interests are similar to yours. A friend or family member cannot only make exercise more fun, but can also add that extra motivation you need and vice versa. Sometimes all you need is to hear your buddy say "Ready for the gym today?" and you'll feel a renewed commitment and obligation.

If you've fallen out of your exercise routine, sit down and think about what caused your program to fail. Were you bored, have too many other commitments, or were the workouts too hard that you began to dread them? Try to create a new plan using the tips above. Remember, any amount of time exercising is a good starting point leading to a healthy, active, and rewarding lifestyle.

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NUTRIENT FOCUS

Calcium

Calcium, the most abundant mineral in the human body, has several important functions. More than 99% of total body calcium is stored in bones and teeth where it functions to provide structure. The remaining 1% is found throughout the body in blood, muscle, and the fluid between cells.

Bone undergoes continuous remodeling, with constant resorption (breakdown), and deposition of calcium into new bone formation. The balance between bone resorption and deposition changes as people age. During childhood there is a higher amount of bone formation and less breakdown. In early and middle adulthood, these processes are relatively equal. In aging adults, particularly among postmenopausal women, bone breakdown exceeds its formation, resulting in bone loss, which increases the risk for osteoporosis (a disorder characterized by porous, weak bones).

Do we get enough calcium?
The U.S. RDA for calcium for adults aged 19-50 (except pregnant or lactating women) is 1,000 milligrams per day. There is a widespread concern that Americans are not meeting the recommended intake for calcium. According to NHANES data on dietary intake of selected minerals 1999-2000, average dietary intake of calcium for women aged 40-59 is 744 mg. For women aged 60 years and older, the average intake is 660 mg, only about half of the recommended 1,200 mg Dietary Reference Intake for women aged 50 and older.

How can we get enough calcium? In the U. S., milk, yogurt and cheese are the major contributors of calcium in the typical diet. They contain the greatest amount of calcium per serving and are good sources of protein, Vitamins D, A and B12, and minerals such as phosphorus, potassium and magnesium. A variety of non-fat and reduced fat dairy products are available to give you the same amount of calcium without adding the calories and saturated fat to your diet.

However, those who are lactose intolerant or vegan probably tend to avoid or completely eliminate dairy products from their diets. Luckily, there are a variety of calcium-rich sources that include:

• Fortified cereals and breads
• Fortified soy and rice beverages
• Tofu (with added calcium sulfate)
• Dark greens and leafy greens, such as broccoli, spinach, bok choy and kale
• Salmon and sardines with small bones
• Almonds
• Flour tortillas

Remember, our delicious Pudding Shakes and many of our other products are also excellent sources of calcium (containing 20% of the Daily Value or more) that are very low in lactose and fat. Check with your weight loss counselor for the specific nutrition facts of our products.

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Carbohydrates

Your body relies on carbohydrates (including both sugars and starches) as its main source of energy. To provide your body with the most effective fuel, minimize the simple sugars in your diet and include more starches (complex carbohydrates( such as whole grain cereal, pasta, rice, beans and vegetables. These foods usually contain hidden nutrients, such as vitamins, minerals and fiber, and less fat than foods high in sugar.

Try our two new delicious breakfast cereals to start your day off right—Cocoberry and Cinnamon Crisp. Consuming carbohydrates, protein and fiber in the morning will give you energy, keep your appetite in check until the next meal, and may help you to successfully reduce your calorie intake later in the day. Research has shown that eating breakfast is directly related to weight loss being maintained.

Obesity Research Vol. 10 No. 2 February 2002

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A Delicious Way to Add Iron to Your Diet

A good food source of iron contributes 10-19 percent of the Daily Value (DV) in an individual serving size. The DV for iron is 18 milligrams (mg) per day for females ages 19–50 (except pregnant or lactating women) and 8 mg/day for men ages 19-50.

Iron is a mineral that functions primarily as a carrier of oxygen from the lungs to the cells throughout the body. According to the World Health Organization, iron deficiency is the number one nutritional disorder in the world. Of the world’s population, as many as 80% may be iron deficient, while 30% may have iron deficiency anemia. Iron deficiency develops over time and usually begins with a negative iron balance, when iron intake does not meet the daily need for dietary iron.

Eating a variety of foods that contain iron is the best way to ensure you are getting an adequate amount. Our delicious new smoothies are an excellent source of iron (20%), high in protein, low in fat and full of other essential vitamins and minerals. Or for a quick and satisfying breakfast on the go, our Crisp ‘n Crunch Breakfast Bars—Cocoa Café and Double Berry—offer rich flavor with a satisfying crunch, and contain 20% of the DV of iron. Adding our smoothies or Crisp ‘n Crunch Bars to your diet, as a complete, nutritious meal or a healthy snack, is a great way to get your daily-recommended amount.

MMWR Recomm Rep 1998; 47:1-29
J Nutr 2001; 131:565S-7S

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The Role of Protein in Weight Loss

With all the fuss about high-protein diets, you might wonder how protein really makes a difference when you’re trying to lose weight.

As the body’s "architect," protein plays a vital role in building and maintaining body structures, including muscles, tendons, ligaments, circulatory system, brain, immune system, skin and other organs. These structures need a regular supply of "fresh" protein to build new cells. Unfortunately, when you cut calories to lose weight, you tend to cut protein-rich foods out of your diet. Without protein, your body tissues start to break down.

Taking a closer look, all protein consists of amino acids. When you eat protein-rich foods, your body breaks down the protein into its amino acids and rebuilds them in specific sequences to form the structures it needs. However, your body can’t make nine specific amino acids (called essential amino acids), so it relies on your daily food intake for its necessary supply.

In addition, research has shown that protein-based meals fill you up more than a carbohydrate-based meal. Protein gives food its "staying power" so you’ll feel less hungry.

That’s why our nutritional, protein-rich supplements (such as Crisp ’n Crunch Cinnamon, Peanut and Fudge Graham Bars) play a key role in your weight loss program. Each product provides complete, high-quality proteins, to help ensure you meet your dietary protein needs and helps curb your appetite for better compliance—even when you’re restricting calories.

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HEALTHY LIVING

Treat Your New Figure Well

You've done the hard work, now it's time to treat your new body well. Here are a few great tips to follow so that when you look in the mirror you can say to yourself, "I look fabulous!"

• Moisturize. Applying moisturizing cream every morning makes skin look fresher and firmer. Massaging areas where you've lost weight can help reduce the excess skin. Use a cream that contains Vitamin E and sun protection (SPF 15 protects against 93% of UV rays.)
• Update your wardrobe. Buying yourself new and stylish clothes is good motivation to be conscious of your eating and exercise habits.
• Try out some new makeup tricks. A dusting of shimmer eye shadow over your lids refracts light and brightens the eyes. Also, rim your lids with an eye pencil to define your eyes and plump lashes—smudge the line a bit for a more flattering, soft effect.
• Make sensible eating choices. Beware of processed foods. Make it a habit to prepare your food from its raw, natural state. Keeping low fat levels in your everyday diet will keep your metabolism smooth.
• Drink lots of fluids. Keeping your body well hydrated helps cleanse your body of toxins and helps to decrease headaches and stress.
• Vary your exercise to keep it fun. Get some new exercise videos, go for a walk or a swim or take a new dance class. If exercise seems like a chore, it will be easy to procrastinate. Plan ahead or exercise with a partner so that you can provide encouragement for one another.

Use these tips or "booster shots" for continuous motivation and enjoy your new healthy lifestyle.

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No More Tossing and Turning

You've upgraded your mattress and even splurged on those satin pjs that you were sure would help you fall asleep, but you still find yourself wide awake and frustrated at night. Fortunately, there are some simple adjustments you can make in order to get a restful sleep.

1. Try to establish a regular sleep schedule. Napping on the weekends or in the early evening can interrupt your routine and do more harm than good.
2. Give your bedroom a makeover. Eliminate any bright lights or disturbing sounds. Decorate your bedroom in soothing shades of green and blue. Bright colors of red, orange and yellow can be over stimulating.
3. Eat a starchy snack. A low-fat, low-calorie carbohydrate snack can trigger sleep by boosting levels of serotonin and tryptophan in the brain, according to research in the American Journal of Clinical Nutrition. A cup of dry cereal, English muffin, or instant oatmeal about four hours before bed should help without adding too many calories.
4. Exercise in the late afternoon can increase the amount of deep sleep that you will experience at night. However, do not engage in exercise in the evening; it will get your adrenaline pumping and keep you awake.
5. Avoid alcohol, nicotine and caffeine before bedtime. While alcohol helps you relax and fall asleep, once the alcohol wears off, it has the opposite effect, causing you to wake up and have fragmented sleep for the remainder of the night, according to Rochelle Zak, M.D. from New York Presbyterian Hospital. Cigarettes will make you more alert and thus, you'll have a harder time falling asleep. And as we all know, caffeine simulates the brain; so steer clear of caffeine within four to six hours of bedtime.

Try to incorporate these strategies consistently each night in order to develop a healthy sleep pattern. If you're still experiencing a lack of sleep, we suggest that you consult your physician.