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IssueNo.6
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ATeamNutrilitePublication

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81
health trends
you m ust be a\Vareof
I want to be nutrient dense
Nutrient density is defined as a ratio of nutrient content (in
grams) to the total energy content (in kilocalories or joules).
Nutrient-dense food is opposite to energy-dense food (also
called "empty calorie" food).

According to the Dietary Guidelines for Americans 2005,

nutrient-dense foods are those foods that provide substantial
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amounts of vitamins and minerals and relativelyfew calories.

For example, fruit and vegetables are considered nutrient-
dense food, while products containing added sugars, saturated
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fats, and alcohol are considered nutrient-poor food. ~ J.~' '., .....
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alternate between an all-out effort, and a period that

allows them to recover and catch their breath.

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:~~ete.l~\. Athletes have long used interval training to

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improve their performance and better their
buzz from fitness experts, who finishing times. But it seems that everyone --
tout interval training, or
wmkout< that ddib,,,,,dy va')'
the heart rate to burn more fat
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~~1 even walkers -- can benefit from intervals
because they condition our bodies to burn a lot
more fat.
and improve cardio performance.
Scientists think that intervals work because high-
The idea is to get the heart intensity exercisefires up dormant muscle fibers.
pumping, then work extra hard The lulls enable us to sustain the workout for at
and get the heart rate to soar for least 20 minutes. We can catch our breath and get
very short bursts of time (say, ready for the next round. The peaks-and-valleys
one minute), and then decrease approach gets the heart pumping, while preventing
that intensity for a bit longer us from burning out within five minutes.
(about four minutes). The push-
recuperate cycle gets repeated
several times during the workout.
This way, the exerciser can
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(1
Take the plunge
Aquatic exercise is a low-impact activity that takes the
pressure off your bones, joints and muscles. Everyone can
benefit from aquatic exercise even people who don't know
how to swim. Aquatic exercise is a prime option if you have
arthritis or other joint problems, if you're overweight, or if
you want to ease into an exercise program.

Water offers natural resistance, which strengthens your

muscles as you push against it. And since the effects of gravity
diminish in water, you can do stretching exercises that may be
impossible on land.

Jump in. The water's fine!

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Relax while working-out
"Active relaxation" is on the rise. Gender forms of exercise
that promote better sleep, longevity,reduced stress, increased
energy and an overall sense of well being will continue to
compete with traditional strength, weight loss and other
forms of exerciseprograms. The aging population has realized
that fitness is more than vanity, and that flexibility,
meditation/breathing, yoga and other holistic exercise
routines will provide long-lasting and meaningful benefits.
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Are you into it yet?
Go on and add Pilates, the new rage exercise,to your
fitness routine. Tone up your stomach and hips. Feel more
poised and graceful.
In simple terms, Pilates is a form of exercisethat targets
the core of the body, ie the abdomen, back and hips while
using the entire body. It also increases flexibility and
improves posture. The exercisesare done lying down on
the mat, and involve a series of controlled movements of
the arm and leg that strengthens the abs, hips and back.

Pilates can be done on special Pilates equipment like

allegro beds, Pilates chair, etc, or on a mat. Mat Pilates is
more popular since the same results can be achieved by
just working out on a mat instead of investing in
equipment, which is quite expensive.The exercisesare
slow and controlled, with a lot of body and mind
concentration, thereby utilising the muscles to their
maximum capacity.
/

..
 FUN WAYSTO A HEALTHIER AND
MORE ACTIVE FAMILY
From Stealth Health
Engage yourself and your kids in a positive lifestyle

The message of this article is twofold: First, that

'. An Alarming
Problem you have a wonderful opportunity to get some very
fun, high-quality exercise by playing with kids;
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second, that you have a responsibility to teach the
I
kids in your life about the joys and importance of
.
exercIse.

You know why you need to be active.You may not know to
what extent obesity and sedentary living is crippling our
youth. More than 60 percent of children do not exerciseon a
regular basis. Overall, the Center for Disease Control finds
that just 8 percent of elementary schools, 6 percent of middle
schools, and 5 percent of high schools offer daily physical
education classes.Small wonder, then, that the CDC also
finds that at least 15 percent of U.S. children and teens are
now overweight, more than triple the number in 1970. These
fast-rising numbers have serious implications:
Some of the movement suggestions in this article may seem
too easy to be considered exercise.But remember: You and
your child burn more calories standing than sitting, walking
than standing. The more you move, the more you burn. It
doesn't matter how wacky your antics, if you are moving and
having fun, you're burning calories and getting in shape. It's
that simple.

Children are now subject to an epidemic of type 2

diabetes, a disease that once occurred exclusively at or
beyond middle age in adults.

The obesity epidemic holds more harm for today's

children than exposure to tobacco, drugs, and alcohol
combined.

Today's kids have a shorter life expectancy than their

parents, the first time this has ever occurred.

So engaging your kids in a health-promoting lifestyleshould

be a priority for every loving parent. But if you want trim and
healthy kids, you have to get trim and healthy yourself
Studies show that family environment is one of the strongest
predictors of childhood obesity. In one study, children of
sedentary parents (a.k.a. couch potatoes) were more likely to
gain weight and become overweight than children of active
parents. .

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You and your child... together

J
~ 1 Go on a treasure hunt. Here's a great way to keep the '8!
'-r- Spend an hour doing
family fit and teach your kids about trust, teamwork, and yard work together.
problem solving at the same time. Raking leaves,pulling
weeds, and spreading
out much all help to
(1) Plan lO-minute spurts of activity followed by 5-minute
rest periods. Don't force your adult exerciseprogram on build strength and
endurance. Plus, when
your children. Instead, take advantage of their natural
tendency to participate in intermittent and sporadic play your kids help, it doesn't
and exercisebouts. take as long or seem as
much of a chore
(depending on the age of
J) Train for school fitness tests as a family. Learn which
fitness tests your child is required to pass in physical
the child, of course).
education classand train for them as a family. Set goals, ....
such as running a quarter-mile and then a half and then a 9! Wash the car together. The
full mile in a certain amount of time -- and reward each scrubbing is good exercise, but
family member for meeting each goal. everyone getting wet and soapy is
just plain fun for kids.
.......
4 Hold a sports party. Rather than the typical pin-the-tail-
on-the-donkey birthday party, hold your child's birthday 101 Give your kids a list of indoor
party in an active location, such as a roller-skating or ice- '-. chores --then join them.
skating rink, laser tag center, wall-climbing gym, or indoor Younger children often like to feel
playground center. helpful and will enjoy helping you
with household chores.
5 Play follow the leader with one or more children. Line
up single file and weaveyour way through the house or
backyard. Every few steps, hop, skip, do the grapevine or
Schedule In Time
some other movement that your followers must imitate.
....
6.- Purchase some family-friendly aerobics tapes for cold or 12 Plan a garden together. As you dig holes, plant seeds, and
rainy days. These types of aerobic exercise are better for pull weeds, you'll build your child's and your upper body
children's developing bodies. strength.
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13 Take a hike at least twice a month. Grab a backpack,
7~ --
Give your child a head start and race around the
plenty of water (everyone should drink 8 ounces every
house. You can do the same with calisthenics. You do 10
crunches, and your child does 5. Seewho can complete half-hour), and a light lunch and head to a local trail for a
them first. hiking expedition. Bring a picnic, of course; this is a great
opportunity to share a delicious but healthful meal and
cultivate good family eating habits.

14 Dance during commercial breaks. Make it a family rule

that whenever you watch television, you have to stand up
and dance around during the commercials. This goes for
everyone!Whoever gets caught sitting on the couch
during a commercial break must perform his or her least-
liked household chore for one week.

15' Sign up for a race. Check your local paper for a list of 5K
and lOK walk/run events in your area. Many of these
events also raise money for charity, which can inspire your
children to train for the event. Don't worry about
 finishing; the motivation involved in training for it is 25 Hold a night of active family games every week.
enough on its own. ,... Organize a night of matchups of the three-legged race,
wheelbarrow races, and others and challenge another ~

@ Playa game once a week in warm weather. Set up and
invite other neighborhood children and their parents over
for a game.
C0 Dance, dance, dance. Put on your favorite music and
dance with your children. Teach your children dance
moves from your generation and have them show you
moves from theirs (or make up moves for you to try).
family from the neighborhood to a friendly competition. I
'26' Place small children on the floor at least once a day --
Y' and let them crawl, move, and toddle. Children are
inherently active when given the opportunity to move, yet
we often confine children and prevent the very exercise
they need. Instead of automatically finding a stationary
activity for your children when you need your own
personal time-out, encourage more activity.

@ Walk your children to and from school. By walking with

g Waltz with your baby. If your baby is crying for attention,
them, you not only get peace of mind that they're safe,
don't just stick a pacifier in her mouth or take her for a
but you also get to hear about their upcoming day on the
drive. Instead, take her in your arms and waltz around the
way there, and how their day went on the way home. room.

Be Silly
@ Make out like an animal. If you have young children ages
3-8, organize an animal race. Let everyone in the family
pick an animal, such as a snake, monkey, or crab. You'll be
out of breath before you know it.

@ Walk around the world. Place a map of the country, state,

or world somewhere prominently in your home. Work
with your children to arrive at a walking destination. 'I
Then, based on your daily family walks, plot your progress
on the map using thumbtacks. There are about 2,000
steps in a mile, so you can plot your progress by using a
pedometer.

@ Start a ball fight. A large, air-filled stability ball can

provide you and your children with plenty of fun,
....
laughter, and a great workout.

@ Toss a ball or a Frisbee. It seems more like relaxation than

structured exercise,but you'll get your heart rate up every
time you have to run for an errant ball or Frisbee. Plus,
you'll both improve your hand-eye coordination.

@ Act like a child. Remember duck-duck-goose, hopscotch,

and red-light-green-light-one-rwo-three? You probably
thought of these games as just that, games. But they also
require movement and count as exercise.Teach them to
your kids and play along. As you laugh, you'll burn extra
calories.

Create Opportunities
@ Make your child a superhero, lifting and spinning him
with your arms and/or legs. Basically, you're using your
infant or toddler as resistance to strengthen your muscles.
@ backyard
Design your backyard for activity. What you put in your
helps determine how fit your children become. If
they see it, they will play. If they don't, they will watch
Tv.
($j)Create an obstacle course. Set out hula hoops, pillows,
and other devices that you can imagine as "rocks." Then
tell your children that the hoops are rocks in a turbulent
river. You all must jump from rock to rock to avoid falling
in and getting swept away.
@ Master the hula hoop and other toys. You and your
children will bond, and you'll be the coolest parent on the
block if you personally master the hula hoop, Lemon
Twist, and other active toys along with your child.
@ Crawl with your baby. Too often, once babies start to
crawl, we confine them to a bouncy chair or some other
device so we can work or even work out. Crawling helps
develop upper body strength for both you and your baby,
and it's a great aerobic
activity.
~ Take your kids for a
wagon ride. Place small
children in a wagon and pull
them around the neighborhood.
As you pull the wagon, you can get
an upper body workout by
mimicking typical exercisesyou
would do in a gym.
@ Play tug-of-war. You'll develop
upper body and lower body
strength as you tug on the rope.
To level out the playing field,
place tWochildren on one side of
the rope and yourself on the
other. Bend your knees and
bring your legs into a lunge
position to get a leg workout as
you tug the rope.
<8> Learn a sport together. Don't
live near a slope? How about in-
line skating or golf (no carts
allowed).
1
Plan and Organize-.:
@ Forget lying by the pool -- play. If you have a pool in
your backyard, or belong to a community pool, turn pool
time into activity time. Chase your kids in the water, play
pirates, water polo, or just swim and frolic.
@ Put malls to use. Older kids love to go to the mall. Tell
them that you'll take them to the mall, but set up the
following ground rules first: No junk food (most malls
provide healthy options, or you can bring a snack pack),
and you must cruise the entire mall. A good mall provides
severalmiles of walking.
@ Plan pedometer competitions. Pick a week in which each
member of the family wears a pedometer and you
compete to see who can garner the greatest number of
steps. The winner gets a prize.
@ instead
Set a good example with simple habits. Take the stairs
of the elevator,walk to the store if possible, park
far from the entrance of a building. Your children will
grow up figuring this is simply the way things are done,
and will carry these good health habits into adulthood.
Add fun to physically active obligations. Put on music
when sweeping, vacuuming, or doing the dishes. Create a
game out of chores (who can find the most dust bunnies)
and turn grocery shopping into a scavengerhunt.
Play" chase my shadow." The kids have to jump and run
to catch your shadow.
Hit a hotel or office building (during off-hours) and play
the staircase game. The family splits into tWoteams. One
team takes the elevator, and the other takes the stairs. The
goal is to see who gets to the set floor the fastest.Then
you switch teams.
@ Look into family fitness programs at your local health
club. A growing number of fitness clubs now offer these
programs for families, ranging from aerobics to swimming
to in-line skating.
@ Organize a playgroup with other parents and children in
your neighborhood. As the toddlers actively play in the
center of the yard, the adults exercisearound the
periphery, doing calisthenics, marching, walking, and
jogging in place.
 How to Be a Perpetual Motion Machine
Sneak mini-workouts into your regular day. From Change One.com

If you can't swing a steady schedule of workouts, don't

feel you've failed. Instead, look for opportunities to make
movement a part of everyday life --you'll find them.

StUdiesshow that taking a lifestyle-basedapproach to exercise

can improve fitness almost as much as a program of gym
workouts, with sedentary people able to gain 30 minutes of
activity five days a week just by sneaking it into their regular
day. Some ways to achieve this:

Next time you go to a sporting event, don't stay on the
bench. Get up and walk around betWeenquarters. Circle
the stadium at halftime. Climb the stairs during time-outs
-- and stay clear of the hot dog stand.
Why tap your feet waiting for the elevator? Hit the stairs
instead -- you may actually get where you're going faster.
If you're going to sit in front of the tUbe, make it a
stationary-bicycle seat. Aim to pedal your way through a
3D-minute program. If you don't have a bike, do jumping
jacks or march in place during the commercials.
Instead of fighting for parking close to the door, head for
the open spaces farther out and walk the rest of the way.
Take the dog (if you don't have one, borrow the
neighbor's pooch) for a stroll or run. Let him decide
where to go, and follow wherever he leads.
Get up to change channels instead of using the remote.
Instead of meeting a friend for coffee, skip the java and get
your jolt of energy from a walk in the park.

How to Stay Active While Traveling

Don't forget about working out during your next trip.
Don't let vacations or business travel sideline your exercise
J routine. Physical activity is a great way to relieve stress and
adjust to a new time zone when you're traveling. Here's
how to get the most out of it:
Find fitness-friendly accommodations. Call ahead to
make sure your hotel or motel has a good fitness facility
or at least a place where you'll feel safe and comfortable
going for a walk.
make a checklist of all the things you'll need while you're
away and make sure to pack it all.
Use every opportUnity. Too busy to set aside a block of
time for activity?Look for every opportunity you can to
be active. Book a room on the third floor and take the
stairs. Walk whenever you can betWeenmeetings, while
you're waiting at the airport, on your way from here to
there.

Take advantage of the local attractions. Many places
offer their own unique exerciseopportunities trails
through beautiful parks or forests, beach walks,
boat rides on the lake, bike rides out of town.
Check the travel section of your bookstore or
look on-line for information before you travel.
Be sure to pack what you'll need. Walking
shoes, gym shorts, a T-shirt, resistance bands
Be realistic. If you're on a hectic business trip, don't
add to the stress by trying to do too much.
Tallying up just 15 minutes of brisk walking,
along with climbing a few flights of stairs
instead of taking the elevator, should
hold you until you get home again
and back to your regular routine.

- -- ~
Foundations of Good Health
Optimal health stands steady on the four pillars of Exercise, Positive Mental Attitude,
Adequate Rest and Balanced Nutrition.

In today's fast-paced lifestyle, there is little time for nutritionally balanced meals
leading to deterioration in nutrient intake. With the weakening of this MOST
IMPORTANT PILLAR, the overall health of a person is compromised.

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These nutrients form the FOUNDATION of a healthy, active and energetic body.
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 The time has come. You are ready to improve your diet. It
may have been your doctor's words of advice over your blood
pressure reading or cholesterol level, the desire to live a more
energetic life, or those favorite, yet too tight-fitting, clothes
hanging in your closet. Whatever the impetus, you know in
your heart you are indeed ready to begin this journey. And as
you begin, realize that along the way you will not only
experience joys, but endure a few struggles.This is natural.
The important thing is to take it one step at a time, making
gradual yet consistent changes in your diet and
lifestyle-changes you can live with for a lifetime.
Getting started
Start by keeping a food record. This helps you track your
baseline food habits. You may be tempted to skip this phase,
but we suggest you don't. Often we forget what we eat and
how much we eat over the course of the day. Keep this record
for one week (or at least a minimum of 3 days), noting what
and how much you ate. After you are done, look for patterns
in your food record and mark all that apply below: II
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I'm eating 5 (preferably more) servings of fruits and
vegetables each day.
.. I'm choosing whole grain foods over their refined
counterparts most of the time. (For example, do you
choose whole wheat bread and pasta instead of white
bread or pasta oJ.:brown rice and bulgur instead of
polished white rice?)
I'm selecting nonfat or lowfat dairy products as
opposed to whole fat versions most of the time.
I'm limiting my intake of red meats to about 3-4 oz
(the size of a deck of cards), 3-4 times per week. I'm
preferably choosing fish, poultry, or a vegetarian
choice at mealtime.
I'm eating snacks that are packed with good nutrition.
(For example, do you choose veggies, wholegrain
crackers, fruits, popcorn, and other nutritious snacks
instead of chips, sodas, candies and other highly
processed foods that are loaded with saturated and
trans fat and/or refined sugars most of the time?)
I consume my supplements everyday.
How did you do?
Did you check all of the above?If so, bravo for you! Continue
your healthful habits and spread the word about good
nutrition! If not, take a look at those categories not selected.
Choose one or two to work on until they become a habit. You
don't have to drastically change your current diet, but you do
need to make changes that fit into your lifestyle-so that you
can stick with them for a lifetime. Small, consistent changes
over a course of time add up and can provide big rewards. For
example, if you are not getting 5 servings of fruits and
vegetablesa day, you may want to make it a goal to increase
your intake by 1-2 servings per day.This can be accomplished
by placing berries or a banana on your cereal, or by selecting a
crunchy apple for a snack. If you are a soda drinker and you
substitute sparkling water for 1 can of regular soda each day,
that sole change in your diet will amount to about a 16
pound (7.5 kg) weight loss at the end of the year! Substituting
just 1 cup nonfat milk or lowfat milk for 1 cup whole milk
will amount to a weight loss of 8 pounds (3.8 kg) and 4
pounds (1.9 kg), respectively,over the course of the year and
lower the amount of saturated fat in your daily diet by 5.6
and 2.9 grams per day, respectively.Increasing fruit and
vegetable consumption or substituting whole grains for
refined grains will gradually increase your fiber intake-a
nutrient important for blood sugar, blood cholesterol, and
appetite control. Are you getting the picture? It's these small,
consistent changes that add up over time and help you
achieve your health goals.
We know you can do it! We wish you success and joy on your
journey.
Lorna Williams is a registered dietician, a certified health and
fitness instructOr and a nutrition consultant to Team Nurrilite.
TEAM
-NUTR I L ITE,.m
..

Kids Food Guide Pyramid

The Food Guide Pyramid for young children (displayed
below) was designed by the US Dept. of Agriculture to
promote healthy nutrition in children from the age of 2 - 6
years. It is meant to be a general guide to daily food choices.
The main emphasis of the food pyramid is on the five major
food"groups, all of which are required for good
I health. It also emphasizes that foods that
include a lot of fats, oils and sweets should
-, be usedverysparingly.
After the age of tWoor three years, you
can begin to use 2%, low fat, or skim
milk instead of whole milk. Your child's
diet should resemble that of the rest of
the families, with 3 meals and 2
nutritious snacks each day.
physically grows to her full potential.
The best nutrition advise to keep your child healthy includes
encouraging her to:
-----
Eat a variety of foods
Balance the food you eat with physical activity
Choose a diet with plenty of grain products, vegetables
and fruits
Choose a diet low in fat, saturated fat, and cholesterol
Choose a diet moderate in sugars and salt

Feeding practices to avoid are continuing to
use a bottle, giving large amounts of sweet desserts, soft
drinks, fruit-flavored drinks, sugarcoated cereals, chips or
candy, as they have little nutritional value. Also avoid giving
foods that your child can choke on, such as raw carrots,
peanuts, whole grapes, tough meats, popcorn, chewing gum
or hard candy.
Your child's nutrition is important to her overall health.
Proper nutrition can also prevent many medical problems,
including becoming overweight, developing weak bones, and
developing diabetes. It will also ensure that your child
Choose a diet that provides enough calcium and iron
to meet their growing body's requirements.
You can also help promote good nutrition by setting a good
example. Healthy eating habits and regular exerciseshould be
a regular part of your family's life. It is much easier if
everyone in the house follows these guidelines, than if your
child has to do it alone. You should also buy low-calorie and
low-fat meals, snacks and desserts, low fat or skim milk and
diet drinks. Avoid buying high calorie desserts or snacks, such
as snack chips, regular soft drinks or regular ice cream.

Grain Gro~ 4 Servings

-
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 I Ebony, Feb,2005

ONE of the most difficult tasks for parents is to get finicky
children to eat the proper foods that are necessaryfor their
groWthand development. We alllrnow the importance of
good nutrition, and if it is introduced early on, nutritionists
say that increasesthe likelihood of lifelong good eating habits.
Secondly, offer your children a variety of foods. When
offering new foods, serve small "try me" portions, about 1 or
2 tablespoons, and encourage your child to create a new snack
or sandwich from three or four healthy ingredients you
provide.

In too many cases,children eat a diet that's high in calories
r and includes more than an ample amount of processed foods.
But with a little planning, you can create a variety of tasty
dishes that will give children the healthy boost they need. The
trick sometimes is to get them to eat it.
First, parents have to set a good example by making wise
choices and eating healthy dishes themselves.Try new foods
and new ways of preparing them, with emphasis on dark
green leafyvegetables, deep-yellowvegetables, fruits and
whole-grain products.
The USDA has created the Food Guide Pyramid for young
children, that divides food into five major food groups--
grains, vegetables,fruits, milk and meat. Each of these food
groups provides some, but not all, of the nutrients children
need, and nutritionists say neither food group is more
important than the other. So to give your child the best
chance at full development, a well-balanced diet that follows
USDA guidelines is not only a necessity,but it's the best way
to give your child a healthy start.

II

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bottle
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Positrim Home
Meeting Kit
MRP: Rs 749/-
SKU No : WHU 9898 ID

Available in
Hindi and
English
language in
the same kit.

Now an excellent opportunity for you to conduct

POSITRIM HOME MEETINGS at your home, as
per your convenience and help build your business
with POSITRIM.

All that you need to do is, buy Positrim Home

Meeting Kit and get all that you need to conduct
Positrim Home Meetings professionally.

POSITRIM HOME MEETING KIT CARRIES -. -- -. ----

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Positrim Home Positrim Home Meeting Positrim Positrim Flip Chart Positrim Positrim
Meeting Invite Health Assessment Panels 8nos Trim Team - VCD Execution Guide
Questionnaire

POSITRIMm
HealthyLivingWeightManagement
Program

Where health feels good, tastes delicious and fits right

For more infonnation please visit us on our website www.nutri/iu.com

This is an intemal publication from Amway India and is meant for private circulation to Team Nutrilite Distributors. This publication is not for Sale.

For more information,please visit www.nutrilite.com