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© 2008—2009 Community Weight Centers
Challenger Printout
Good fats make good eats
20090520
fats 101
W e often hear advice to cut back on how much fat we eat. But the truth is that some types of fats are essential to health while others have adverse health
effects. The keys are to: 1) choose the right types of fats and, 2) to eat enough—but not too much. The information and tips here can help you to do just that.
We need fat in our diet. It is an important macronutrient. Fats provide energy and essential fatty acids, help keep our skin healthy, play a role in many body functions and transport fat‐soluble vitamins so they can be absorbed. Fat is the most calorie‐rich of the 3 macronutrients containing 9 calories per gram. This explains why too much fat can lead to excess weight. But cutting back too much on certain fats can be an unhealthy and a temporary way to lose weight at best. Some types of fats are linked to good health, while other types of fats are known to contribute to cardiovascular disease. Understanding the differences between the 4 main types of fats is essential to health and weight control.
Monounsaturated fats are liquid at room temperature but firm up when cooled in the refrigerator. They are generally considered healthier fats and are found mainly in plant sources such as nuts and avocados, as well as olive, peanut and canola oils. Remember, all fats are high in calories.
Polyunsaturated fats can be either liquid or soft at room temperature, and are found in plant oils such as safflower, sunflower, corn, flaxseed and canola oils, as well as in fish and seafood. Polyunsaturated fats include the Essential Fatty Acid Omega‐3. We need Omega‐3 to achieve & maintain a healthy heart as well as for the healthy function of the brain, eyes, skin, joints, hair and the immune system. Most of us do not get enough Omega‐3 in our diets.
Saturated fats are solid at room temperature and are most often found in animal food products including milk, egg yolks, meat and butter. Some plant products like palm, coconut and palm kernel oil are also saturated. An excess of these fats in the diet raises cholesterol levels in the bloodstream.
Trans fats are chemically modified vegetable oils through a solidifying process called “hydrogenation.” Trans fats increase your risk of heart disease and should be avoided. They’ll appear on the ingredients list on the labels of packaged foods as “partially hydrogenated” oils.
Quick tips: • Most of the fats you eat should be monounsaturated and polyunsaturated. • Increase the amount of health‐promoting Omega‐3 fatty acids in your diet. • Limit your intake of saturated fats. • Avoid Trans Fats! Make sure to read labels to detect them. • To supplement your intake of Omega‐3, try Herbalife's Herbalifeline® and Tri‐Shield®.
For more help and details regarding fats see other documents and information available on our website.
© 2008—2009 Community Weight Centers
Challenger Printout
How to choose well
good fats bad fats
F or years, fat has had the reputation of being bad for your health. Increasingly, however, research has shown that not all fats are equal. Some oils and fatty foods contain nutrients called essential fatty acids, which our bodies need for good health. Let’s look at how to know the difference between good fats and bad fats.
The most important fatty acids for good health are omega‐3 and omega‐6. We need both to remain healthy. But we eat way too much omega‐6, which can raise blood pressure, lead to blood clots, raise risk of heart attack and stroke, and cause the body to retain water. Omega‐6 is in corn oil and vegetable oils used in so much American food. But we don't eat nearly enough omega‐3, which can reduce risk of heart disease and cancer. Omega‐3 is in fish, fish oil, green leafy vegetables, flax seed, and walnuts.
How much fat do we need? Most experts recommend that 20%‐30% of our calories come from fat. Most of us consume way more ‐ about 40% of our calories from fats in meat, butter, cheese, baked goods, etc. So the bottom line is that we get too much fat in general, but not enough of the healthy fat.
So how can you get enough of the healthy fats? Start by avoiding the truly unhealthy fats ‐ trans‐fats. They’re used in most margarines, packaged cookies, chips, crackers and other baked goods sold in supermarkets. Look on the nutrition label. They'll appear on the ingredients list as "partially hydrogenated" oils. They are also used in many restaurants for frying foods (like french fries).
Enjoy nuts as health‐boosting snacks. All varieties of nuts offer healthy fats. Peanuts, almonds, walnuts, and pecans, have been shown to have heart healthy benefits, including lowering "bad" LDL cholesterol. Walnuts are a source of omega‐3. But remember that all nuts are high in calories. Think of them as excellent substitutes for junk food and watch your portion sizes.
Go for the fish. Studies show that people who eat omega‐3 rich fish at least twice a week have less heart disease, a reduced risk of cancer, and improvements in mental health. But fish absorb the contaminant mercury from the environment. So experts recommend eating no more than 2 servings per week of fish like shark, swordfish, and king mackerel (which contain the higher mercury levels). Small salmon species give the least exposure to mercury. Since mercury is stored in the flesh, high‐quality fish oil supplements don’t carry the mercury risk and are a convenient way to get omega‐3 daily.
Stick to healthy oils ‐ olive oil or canola oil. Olive oil is loaded with monounsaturated fatty acids, and it is known to support a healthy vascular system. The fatty acids in canola oil have been shown to reduce blood cholesterol levels, and may lower "bad," LDL cholesterol levels. Avoid regular vegetable oil, corn oil, safflower oil, soybean oil, and cottonseed oil. These are high in omega‐6.
Butter is a saturated fat. Use it sparingly or do what the Italians do ‐ put olive oil on bread. Make butter healthier by blending equal parts of butter and olive or canola oil. It’s a softer spread and dilutes the cholesterol with monounsaturated fats. Eliminate traditional margarine ‐ it’s a trans‐fat disaster.
20090520
© 2008—2009 Community Weight Centers
Challenger Printout
Fishing for good health
omega‐3
N umerous studies have shown that consuming omega‐3 fatty acids daily can reduce heart attack risk, help reduce deaths from heart disease, lower high
blood pressure, and offer many other health benefits. Let’s explore these advantages.
What are omega‐3 fatty acids? Omega‐3 is a nutritionally essential fatty acid (a “good fat”) found naturally in certain foods. Good fats lead to lower cholesterol levels.
What does omega‐3 do for me? Lately much attention is turned to the many health benefits of omega‐3 fatty acids. According to one study by the U.S. Agency for Healthcare Research and Quality (AHRQ), consuming omega‐3 by eating fish or taking a fish oil supplement reduced heart attack and other problems related to heart and blood vessel disease in people who already have these conditions, as well as reducing deaths from heart disease.
How much should I consume? Health experts recommend getting anywhere from 700mg to 2000mg of omega‐3 daily, and the American Heart Association recommends those who have had a heart attack consume no less than 1000mg a day. That’s the equivalent of 3 ounces of salmon, 12 ounces of canned tuna, or 7 ounces of flounder.
How do I get the recommended amount? By far the best source of omega‐3 is fish oil. The FDA recommends eating 2‐3 servings of fish per week, but not more than that to avoid consuming too much mercury. For this reason, it’s good to find additional sources of omega‐3. Oil‐bearing nuts like walnuts, flaxseed,
and canola oil, are the next best source. These are high in calories so remember to pay attention to portion size. Soy products like soy milk and soy protein are another great source and are lower in calories. Fish oil supplements are a popular choice since they can contain large amounts of omega‐3. You can avoid mercury and other contaminants by choosing fish oil supplements that use a distillation process that removes contaminants.
Should I Supplement?
A convenient way to get enough omega‐3 daily is to take a high‐quality fish oil supplement. Herbalife’s fish oil supplements provide omega‐3 from premium sources using the distillation process ensuring no contaminants like mercury. Herbalifeline contains 732mg of the top two types of omega‐3. Tri‐Shield contains neptune krill oil, one of earth’s best sources of omega‐3. Both of these are included in Core Complex, a daily packet of supplements for heart health. Ask your wellness coach for more information.
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© 2008—2009 Community Weight Centers
Challenger Printout 20080424
cardiovascular health
T here are nearly 100,000 miles of arteries, veins and capillaries in your body. They allow nutrient‐rich blood to nourish the cells and organs of your body.
But when they’re blocked, it can result in heart attack or stroke, the #1 and #3 leading causes of death in the United States.
Obesity is a major risk factor for heart disease. Your heart health alone is reason enough to lose any extra weight you’re carrying. But is there anything else you can do to support your heart health?
Take a closer look at the food choices you’re making. It’s also important to eat enough protein to maintain or build your lean muscle mass, and watch your intake of “good fats” and “bad fats.” Fish is a good source of Omega‐3 fatty acids–“good fats” that are essential for heart health.
COLORFUL CHOICES Make sure to include plenty of colorful fruits and vegetables in a nutrient‐rich diet. Some foods are considered particularly heart healthy–garlic, almonds and certain fruits and vegetables. A great way to choose your fruits and vegetables is to use color as a guide. In general, the deeper the color, the more nutrient rich it is. Different colors indicate variety of nutrients. See the chart below for the phytonutrients each provides.
SUPPLEMENTATION It’s often difficult to get all the nutrients you need from your diet alone, especially when you’re watching portion sizes and calories. And with our busy lifestyles, we’re often tempted to reach for fast food, which is often unhealthy food. That’s why so many people have discovered the benefits of supplementation. If you’re not meeting your daily requirements through food, supplements can fill in the gaps in your diet, insuring that you’re getting all the nutrients you need.
Losing weight is one of the most important steps you can take for your cardiovascular health. But don’t stop there. Make sure you’re doing everything you can–eat right, exercise, get regular checkups and take supplements.
By Luigi Gratton, M.D., M.P.H.
Orange‐yellow (terpenoids, Vitamin C)
Oranges, tangerines, peaches, papayas, nectarines
Orange (alpha‐ and beta‐carotene)
Carrots, mangos, apricots, acorn squash, cantaloupes, pumpkin, winter squash, sweet potatoes
Red‐purple (anthocyanidins, resveratrol)
Red grapes, fresh plums, cranberries, raspberries, blackberries, blueberries, strawberries
Red (lycopene)
Tomatoes and tomato products, pink grapefruit, watermelon
Yellow‐green (lutein)
Spinach, avocado, honeydew melon, collard greens, mustard greens, yellow corn, green peas
Green (glucosinolates)
Broccoli, brussels sprouts, cabbage, Chinese cabbage, bok choy
White‐green (allyl sulfides)
Garlic, chives, onions, celery, leeks, asparagus
The heart of the matter
© 2008—2009 Community Weight Centers
Challenger Printout
12 ways to protect your heart T he bad news is that heart disease is the number one cause of
preventable death today with someone dying every 33 seconds (that’s 6‐10 people in the time it takes for you to read this document!). The good news is that most heart disease can be prevented and you can actually take steps that can make a lifesaving difference for you and those you love. The following is a list of tips worth taking to heart.
Fruits & Vegetables: Eat a variety of different color groups of fruits and vegetables every day – ideally 7‐9 servings.
Whole Grains: Eat a variety of whole grains and legumes regularly, focusing on complex carbohydrates.
Soy & Lean Protein Foods: Eat a variety of lean protein foods – ideally half of your daily intake from plant proteins and 25g from soy.
Limit saturated fats, cholesterol, and trans fats: In fatty meats, deserts and sweets, partially hydrogenated vegetable oils, packaged foods and commercially prepared fried foods. Olive and Canola oils are better choices.
Fiber: 25g for women, 38g for men. Fruits, vegetables, legumes and whole grains are good sources.
Maintain a healthy weight: Overweight and obesity are major factors contributing to heart disease.
Be active: Exercise helps to strengthen the entire cardiovascular system. Remember – your heart is a muscle, and by exercising it you strengthen it.
Eliminate tobacco use and limit alcohol consumption.
Omega 3: Found in fish and fish oil supplements these food compounds benefit the hearts of healthy people, those at high risk, and those who have cardiovascular disease. Make this a regular part of your nutrition plan.
Plant Sterols & Stanols: Foods & supplements with plant sterols/stanols may reduce cholesterol and are a promising addition to interventions aimed at lowering heart disease risk.
Limit salt intake: Keeping sodium intake to less than 2,300 milligrams a day helps control blood pressure.
Just say "NO" to heart disease: “NO” stands for Nitric Oxide ‐ a molecule that our bodies make to regulate blood pressure, increase blood flow to the heart and more. Research suggests that by increasing the body's production of NO healthier cardiovascular functioning can be accomplished.* (See Herbalife's Niteworks).
Contact your Herbalife Wellness Coach to help design a personalized heart‐healthy supplementation program to fit your lifestyle and budget needs.
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Produced by an Herbalife Independent Distributor. *These statements have not been evaluated by the Food and Drug Administration. *This product is not intended to diagnose, treat, cure or prevent any disease.
Herbalife Solutions
Niteworks Refreshing lemon flavored drink mix taken every night can help your body increase
the production of Nitric Oxide which benefits your entire cardiovascular system.*
Core Complex Daily packets contain plant sterols, antioxidants, Omega 3 fatty acids, &
Neptune Krill Oil, all of which are known to be beneficial to heart and cardiovascular health.*
Herbalifeline Fish Oil Supplement Helps ensure an adequate intake of healthy Omega‐3 fatty acids from fish oils (which are known to be beneficial to cardiovascular health).*
Garden 7 Dietary supplement contains beneficial heart‐protecting phytonutrients from fruits and vegetables in convenient daily packet of capsules.*
Heart‐healthy Soy Foods Formula 1, Roasted Soynuts, and Deluxe protein bars are among the delicious
nutritious heart‐healthy options.
© 2008—2009 Community Weight Centers
Challenger Printout 20080424
Q: WHY IS CARDIOVASCULAR HEALTH SO IMPORTANT?
A: Your cardiovascular system is literally at the heart of your overall health. Maintaining it is crucial for a variety of reasons. It gives you energy and the ability to keep up with the daily demands of life. A healthy cardiovascular system is also essential for mental clarity and protecting you against stress. Additionally, cardiovascular health contributes to overall vitality.
Q: WHAT KINDS OF THINGS CAN I DO TO IMPROVE MY CARDIOVASCULAR HEALTH?
A: There are several things you can–and should–incorporate into your life to maintain a healthy cardiovascular system. Exercise is crucial. Brisk walks, sit‐ups, light weight training, swimming and biking are all excellent, low‐impact and efficient exercises for any fitness level. The important thing is to do something every day. Another important factor is proper eating–and that means getting the right amount of essential vitamins and other nutrients, as well as antioxidants.
Q: HOW DOES HERBALIFE® CORE COMPLEX HELP IMPROVE HEART HEALTH?
A: Herbalife® Core Complex targets four key indicators of heart health: cholesterol, triglycerides, homocysteine and oxidative stress. Taking Core Complex is a great way to give your cardiovascular system the nutrition it needs every day. Whatever you do to maintain a healthy cardiovascular system, the important thing to remember is to make it a priority. Exercise regularly, eat right and keep stress to a minimum. Your health depends on it.
Q: WHAT IS ALPHA LIPOIC ACID, AND HOW DOES IT SUPPORT THE HEART?
A: Alpha lipoic acid (ALA), an ingredient in Herbalife’s Niteworks®, is a potent antioxidant first discovered in the 1950s and later recognized in 1988 for a variety of health‐promoting activities. ALA works in the mitochondria, the body’s energy‐producing cells, where it has been shown to protect the DNA from damage. Many antioxidants, like Vitamin C, work well in areas of the body where there is water, while others, like Vitamin E, work well in areas of fat. ALA has the unique capability to work in both water and fat, and, moreover, helps to recycle our natural Vitamins C and E. In the heart, ALA helps protect the cardiovascular system from free radical damage.
Q: IF NITRIC OXIDE IS A GAS, WHY DOES NITEWORKS® COME IN POWDER FORM?
A: Herbalife developed Niteworks®, informed by the research of Dr. Lou Ignarro, a Nobel Laureate in Medicine. Dr. Ignarro’s research showed that Nitric Oxide helps to keep blood vessels toned, flexible and youthful for improved circulation. His research further showed that Nitric Oxide enhances blood flow, supporting function of the heart, brain and other organs. His additional research has shown that the combination of two amino acids, arginine and citrulline, helps to support Nitric Oxide production in the body. Herbalife developed Niteworks® as a powder with these two amino acids. This product also contains alpha lipoic acid and Vitamin E for antioxidant protection.*
Q: HOW DOES GARLIC CONTRIBUTE TO CARDIOVASCULAR HEALTH?
A: Garlic has long been recognized as a high‐quality supplement to support healthy circulation and a healthy heart. One of the key active components is called allicin, which helps to support cholesterol lowering, antioxidant, blood‐thinning and antimicrobial activities. Garlic supplements should be specially coated to be effective because stomach acid inhibits activity. Herbalife developed Mega Garlic Plus with an enteric coating to safely pass through the stomach for full absorption.
cardiovascular health
Ask the doctors Q & A with Lou Ignarro, Ph.D. & Luigi Gratton, M.D., M.P.H.