GET Balanced, Fit & Slim - DiabeteSteps Rx

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DiabeteSteps Rx Wellness Portal is available to those who place an .... detective work and read the label to assess if this product is going to fit into your new ...
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WARNING: The “9 9:;##?+0@#?;:BCBDE:FG# ; ( ' 5 4 " % ( @ ' , 0 % 5 A Package is for your personal use only. You may NOT Give it Away, Share Or Resell This Intellectual Property In Any Way. You may, however, send your friends and family to http://DiabeteStepsRx.com to sign up for their very own complimentary 9:;# package. See below for special purchasing arrangements of The “9 < ' + ' 5 - ) 1 2 # = 0 , # > # ? + 0 @ # ? ; : B C B D E : F G # ; ( ' 5 4 " % ( @ ' , 0 % 5 A Package so that you can help spread this very important message and help the world “Get Balanced, Fit & Slim.”

All Rights Reserved Copyright © 2012--Cheryl Winter. Copyright © 2012--DiabeteSteps Rx. All rights are reserved. You may not distribute this package in any way. You may not sell it, or reprint any part of it without written consent from the author, except for the inclusion of brief quotations in a review.

Disclaimer This package is for general information only, and not to replace the advice and guidance of a qualified healthcare specialist. Any current medical treatments that you are receiving should not be stopped or changed without the consent of your healthcare specialist. Personalized nutrition management should be provided by a registered dietitian. Personalized medication management should be provided by a healthcare provider.

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Table of Contents Step 1: Creating A Calorie Deficit………………………………. 4 Step 2: Understanding Food Currency…………………………11 Step 3: Reading and Assessing Food Labels…………………25 Step 4: Increasing Your Physical Activity……………………...45 Step 5: Reducing the Barriers for Achieving a Lifestyle of Regular Physical Activity……………….…………….57 Step 6: Staying Motivated & Having a Positive Well-Being….72 Step 7: Decreasing Your Appetite & Getting Slim………........81 Step 8: Developing a Wellness Vision…………………….......91 Step 9: Setting S.M.A.R.T. Goals………….……………...….101 Step 10: Learning from the Losers…………………………....108 Appendix A: Step-Power! Walking Program Appendix B: Chart Your Progress Appendix C: Goal Forms 3

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STEP 1: The FIRST Step to “GET Balanced, Fit & Slim” is:

CREATING A CALORIE DEFICIT I am sure that you are very much aware that the United States is currently in the midst of an obesity epidemic. The latest information from the Centers for Disease Control indicates 66 percent of our population is either overweight or obese. It has been estimated that more than 300,000 potentially avoidable deaths occur each year due to obesity. This would make obesity the second leading cause of preventable death in the United States - second only to cigarette smoking. Obesity is caused by an imbalance in calories consumed versus calories burned. This “G GET Balanced, Fit & Slim” Step-Power® Transformation Package has been created as a starter system to help you keep an appropriate balance between intake and output that can make all the difference in your quality of life. There are several health problems that can occur as a result of obesity, such as hypertension, high cholesterol, gallbladder disease, heart disease, osteoarthritis, cancer, sleep apnea, kidney stones, type 2 diabetes, and a whole lot more. Weight management is the number one treatment for almost all health conditions. But, the health condition that I am most concerned about for you preventing or treating is type 2 DIABETES, because this is an extremely serious and devastating disease that I deal with every day. Most people do not realize that this disease is more deadly than cancer and aids. Unfortunately, even our children are developing this condition at such a young age, and we are now raising the first generation of children who will die before their parents do. That’s just plain wrong. So, let’s start now and “G G E T B a l a n c e d , F i t & S l i m ,” for yourself AND your family, and let’s leave our children to a better world.

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A calorie is simply a measure of energy. If you consume more energy than your body needs, the extra energy will be stored as body fat. This extra energy will be “waisted.” It really doesn’t matter if you eat extra fat, extra protein or extra carbohydrate the fact remains - extra energy is stored as body fat.

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Every time we consume an extra 3,500 calories our body will store an extra pound of body fat. If we eat an e x t r a 1 0 0 c a l o r i e s a d a y beyond what our body needs, every single day of the year, we can e x p e c t t o g a i n t e n p o u n d s by the end of the year. It’s simply a matter of math.

When you register at the D i a b e t e S t e p s R x ® Wellness Portal you will enter your personal data that will estimate this for you or you can use the formula on the next page. F R E E access to the DiabeteSteps Rx Wellness Portal is available to those who place an Auto-Refill Order for Bios Life Slim. 7

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Before a calorie deficit can be created, you first need to know what you are starting with. Your calorie needs are based upon your height, weight, age, gender and activity level. Once you determine what your current calorie needs are, then you can subtract from this the desired deficit to lose weight. There are many ways that healthcare professionals can calculate your calorie needs, but the following formula is a quick method. Remember, however, to go to the DiabeteSteps Rx® Wellness Portal for a more accurate estimate. Free acess is available to those who place an Auto-Refill Order for Bios Life Slim.

Obviously, if you consume this amount of calories per day (your maintenance number), you will NOT lose weight. Continue reading to determine what you need to do to LOSE weight.

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You might be asking yourself, what is a safe amount of weight loss to lose per week. In general, a safe and realistic weight loss per week is ! to 2 pounds per week. In some circumstances (if you are morbidly obese), it might be acceptable to set a larger goal of 3 pounds per week, but this is best considered on an individual basis. Remember that it is slow and steady weight loss that you are after. Sure, you can lose more weight than this initially, but we know that fast weight loss is not truly FAT loss, but it is WATER loss, and the weight most always comes right back on. That’s not what you want. You want PERMANENT weight loss and you want to develop HEALTHY eating patterns along the way, without feeling deprived. And that’s what this “GET Balanced, Fit & Slim,” Transformation Package is going to help you do. So, please, don’t even consider trying to follow one of those fad diets out there in order to gain leverage---I promise you, it will backfire. There are NO magical bullets. Admittedly, it takes work. But nothing worthwhile in life comes easy. You can do this. Remember, too, that ATTITUDE and a WILLING spirit go a long way.

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It’s really not that hard to cut 300 calories a day from your diet, and it’s really not that hard to burn an additional 200 calories a day with purposeful physical activity. You might find that one day you eat 200 calories less food, but that you burn 300 calories by walking 3 miles that day. You don’t necessarily have to be that consistent everyday. We know that life intervenes. Ideally, you do want to create a deficit EVERYDAY, but at least work to achieve the desired deficit for the WEEK.

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STEP 2: The SECOND Step to “GET Balanced, Fit & Slim” is:

UNDERSTANDNG FOOD CURRENCY

It’s important that you know how you are spending your calories. After all, you try to know how you are spending your money, right? Just like you budget your money, you also need to budget how you spend your calories. When you were in grade school, you learned how to count your money and what each coin or paper bill was worth. You learned that a dollar bill is equal to 100 pennies, and a quarter is equal to 25 pennies, and a nickel is equal to 5 pennies and a dime is 10 pennies……well, you get the picture. What is the worth of the different foods we eat? Think of “calories” as a different type of accounting system. Just like we have different coins and values on our money, different food groups are worth different amounts.

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Our foods are divided into 6 food groups. These 6 food groups provide us with different calorie levels per serving. Of course, our foods also contain important nutrients that we need everyday, but for simplicity we are going to focus only on the “calorie” levels in these food groups. In the below chart, you will see that one serving from these food groups is worth the corresponding calories of that food group per serving. You can find sample menus on the D i a b e t e S t e p s R x ® Wellness Portal. Don’t worry, you will see these numbers again and it will become second nature to you to be able to count your calories---just like you can count the change in your pocket or purse.

WHAT IS YOUR FOOD WORTH?

FOOD GROUP currency

CALORIES PER SERVING $$$

Breads/Cereals/Grains Fruit

80 60

Milk (skim) Vegetables

90 25

Protein: Lean Meat/Fish Fat

55 45

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Now that you know what the food is worth, you need to know how to count it (or measure it). The value in calories of the food groups that you just saw, are in ONE serving sizes. But what’s a serving? I can pour you a glass of milk, but does that make it is one serving-----NO, it makes it one glass of milk. How many servings does that glass hold? Probably more than one, so if that’s the case, you have a high chance of exceeding your calorie allowance. So, it is very important that you learn how to measure the foods you eat with the appropriate measuring tools. If someone asked you for 5 cents and you gave them 5 nickels instead of 5 pennies, you’d be losing money……..you wouldn’t count your money wrong so don’t measure your foods wrong, or you won’t be losing weight.

HOW TO COUNT YOUR FOOD?

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If you can’t count or measure your foods because you are away from home, then do the next best thing. Envision certain objects that are ONE serving size for certain foods. Some examples are: checkbook for fish, computer mouse for baked potato, ping pong ball for 2T peanut butter or raisins, pair of dice for 1 ounce of cheese, yoyo for 1 small bagel, cupcake wrapper for 1/2 cup juice, 2 casino chips for 1 T syrup, matchbook for 1T salad dressing, baseball for 1 cup yogurt, CD for 1 small pancake, dental floss container for 1 serving of chocolate, deck of cards for 1 serving meat---you get the picture!

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Another way you can estimate the amount of food you are eating is by using your hands.

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And lastly, another way to count or measure your food is with the Plate Method

Let’s now quickly run through the main food groups and their calorie levels. This will provide you some examples of ONE serving sizes that equal the calories of that food group. It’s a good idea to learn these. Remember, you are learning to manage your weight for a lifetime, not just for the short-term. Just like you manage your money, you need to manage your daily food intake. Although the number of servings you eat may not be consistent, the value of the actual serving SIZE of that food group will not change, much like the amount of money you spend may change, but the coins or paper bills you use will not. It may seem a little overwhelming initially to learn these serving sizes, but I promise you it will become simpler as you go along.

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Fat has 9 calories per gram---or over twice as many calories as does protein and carbohydrate foods, which only have 4 calories per gram. So going sparingly with this food group is always going to be the wise thing to do. However, including just the right amount of the healthiest fats in your daily diet, should be considered because you do want some fat in your diet to help make you feel satiated (satisfied), so that you don’t feel deprived during your weight loss endeavors.

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And of course, this (and soda pop) are the most dangerous foods. Ideally, you want to use this group very sparingly. Moderation is the key, so only 100 calories a day from this food group is recommended.

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Now, you should have a good idea of what a serving size looks like for various foods and various food groups. Please don’t be alarmed in thinking this amount is all you can have at a meal. Remember when the tooth fairy left you a quarter under your pillow when you were 4 years old, and then when you were 8 years old, there was a half a dollar coin under your pillow. As you got older and bigger you earned more. So, the amount of servings from each food group you are allowed will depend upon all of your personal data, as well as your physical activity that you input into the D i a b e t e S t e p s R x ® Wellness Portal

If all of this seems overwhelming for you, remember that the D i a b e t e S t e p s R x ® Wellness Portal can put it all into perspective. Your weight management success depends on proper budgeting of your calories “in” and calories “out,” and therefore an easy tracking system like the D i a b e t e S t e p s R x ® Wellness Portal will improve your success!

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STEP 3: The THIRD Step to “GET Balanced, Fit & Slim” is:

READING & ASSESSING FOOD LABELS Knowing how to read food labels is very important for achieving weight loss. My hope for you is that you will never buy a product unless you do some good detective work and read the label to assess if this product is going to fit into your new lifestyle. Sure, initially, being a detective will take more time at the grocery store, but eventually, just like anything else, you will become more proficient at it and it will soon take no time at all. There are many parts of the food label, but for the purposes of this presentation, we are going to examine more closely seven aspects of the label related to weight management: 1) Serving Size, 2) Servings Per Container, 3) Calories, 4) Fat, 5) Carbohydrate, 6) Fiber and 7) Sodium. Before you know it, you will become a better detective in assessing whether a food can affect your success at weight loss.

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When reading food labels, the FII R S T thing you need to look for is the S e r v i n g S i z e (see the r e d arrow). This is very important since if you eat more than the serving size amount, you will get more calories than the label says. Many people often get confused with the number that is next to the serving size (see b l u e arrow). This is the actual weight of the serving in grams. It does not represent any of the nutrients or calories. It’s basically just letting you know how much of the food is one serving size in grams.

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Here is another dairy product for analyzing fat content and therefore calorie savings. Look at the labels for milk: whole milk, 2%, 1% and skim. You can see that reducing fat in dairy products relates directly to calorie savings. If you are not used to skim milk, you can mix it with one that is a little higher in fat and gradually get used to less fat. You might also consider trying “skim plus” which is thicker and fortified with calcium . There is also the option of soy milk. And finally you can make your own skim milk from milk powder and add a little more milk powder to make it thicker. If you only drank one cup of whole milk per day or had it in cereal or in your cooking, you would have a calorie savings of 60 calories a day when using skim milk for a yearly weight loss of 6 pounds per year. (So look at that…..just these two simple changes has already resulted in a 10 pound weight loss in one year----that wasn’t too hard, now was it?)

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Here is an example of a lower fat version of an item, with much less of a clear advantage. In these types of products, often when the fat is removed, they replace some of the fat with sugar to make up for the flavor difference. Note how the serving size differs slightly (the 32 gram verses 34 grams – it is slightly smaller for the reduced-fat version.

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Here is another product with a reduced-fat version. Although peanut butter is very nutritious, it is calorie dense because it is high in fat. (It is best to purchase a natural peanut butter without added salt or hydrogenated oils). The reduced-fat peanut butter is not any lower in calories than the regular version – so you still have to practice portion control. The fat in the peanut butter was replaced with sugar and other starches – note how total carbohydrate is higher with the reduced-fat version (15 grams versus 7 grams). This makes up the difference in fat calories, so there is no advantage to using the reduced-fat version for weight loss reasons.

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What about the claims of fat-free meats? Meat labels can be tricky, because currently there is no mandatory nutrition labeling for meat, BUT, the USDA is proposing a new law that will require a Nutrition Facts label for raw meat and poultry.

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Here are the Nutrition Facts labels from three types of ground beef. Note that you save almost double the calories and triple the fat and saturated fat if you choose 90% lean ground sirloin in place of regular ground beef. (For a 4 oz serving, this is a savings of 160 calories or a 16 pound weight loss per year). Another alternative to reducing the fat in cooked ground beef is to thoroughly, drain off excess fat and rinse in a colander to remove the extra fat. When making burgers or meatloaves, you can also make it lower in fat by substituting some of the meat for ground turkey breast or even a meatless soy alternative.

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Let’s compare ground turkey to ground beef, since most people think they are doing so much better when they have ground turkey verses ground beef. It is best if you choose ground skinless turkey breast instead of just regular ground turkey, as you see here – the ground turkey contains skin and dark meat, which raises the fat content. The ground turkey does have less saturated fat than ground sirloin, but total fat and calories remain about the same. So, a 4 oz serving of boneless, skinless turkey breast has 60 calories less than the 90% lean ground sirloin, which translates into a 6 pound weight loss per year (Otherwise, there is only a 20 calorie savings b/t ground turkey and 90% ground sirloin).

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Let’s now move on to being a detective in assessing the F I F T H & S I X T H parts of the label in regard to weight control: C a r b o h y d r a t e s & F i b e r . Most people think carbohydrates are bad, but carbs actually get a bad rap. Approximately 50% or more of our calories should come from carbohydrates. However, it is COMPLEX carbohydrates that we are looking to include in our diets, not the simple carbohydrates that are low in fiber and high in sugar. If you take a look at these two labels, per 1 cup serving size of each of these, the healthier choice is actually the one that has more calories because it has 6 grams of fiber verses only one gram. The shredded wheat (the healthier version) has 0 grams of sugar. Notice that although the serving sizes are the same, the weight of the product for the high fiber cereal is heavier (49 grams vs 32 grams). This is why fiber is more filling---it is heavier. So, even though the serving size says 1 cup, you can reduce the serving size to " cup, achieve the same calorie level, and still feel more full, because of the fiber. If you want to add some sweetness to it, then add some fresh fruit, (which has even more fiber plus vitamins, minerals, and antioxidants), instead of using the sugary cereal.

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Let’s now look to see if sugar-free or no added sugar translates to calorie savings. The exclusion of sugar does not mean that it is low in total fat, saturated fat or calories. Many sugar-free ice creams contain just as many calories and fat as their regular counterparts. So to answer the question, can sugar-free products save calories? Sometimes they can, but often times no, and often times people end up eating twice as much of the sugar-free version and therefore, it really didn’t have an effect.

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And the S E V E N T H and last thing to point out on the label with regard to weight control is the s o d i u m content. Why am I including looking at sodium on the label for purposes of weight control? After all, sodium does not have calories….it’s a mineral. Well, there are several reasons. The main one is I don’t want to have you lose the desired weight you want to lose, but then end up having high blood pressure, as a result of eating low-fat products that have excess sodium in them. In most cases, if you lose weight, and you do have high blood pressure already, you will likely improve you blood pressure with weight loss. But just like manufacturers will remove the fat out of a product and say it’s fat –free, and don’t tell you that it tastes good because they simply just added sugar in its place, often, they do the same with sodium. The product tastes good to you, despite them removing the fat, b/c they just added extra sodium in its place. Well that’s not good. Most people think that the salt shaker is the culprit for sodium in their diet but this is not the total picture. About 80% of the sodium in our diets comes from processed foods. We should avoid sodium in excess of 1500-2400 mg per day. This is difficult to do, especially if you are using a lot of high sodium products. In addition, having too much sodium onboard causes you to retain water, which of course causes you to look like you weigh more than you do. So anyway, let’s look at the difference between sodium content of the two products below. The product at the bottom is a lower sodium version of the one on the top. Ideally, you want to try to make sure a food does not have a lot more “mg” of sodium than calories. If a food has more “mg” of sodium than it has calories, then that product has too much sodium. If a food has 140 mg or less sodium per serving it can be considered a low-sodium food according to the FDA.

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Now, you should have a pretty good idea of how to “C Create A Calorie D e f i c i t b y R e a d i n g & A s s e s s i n g F o o d L a b e l s .” It’s really not that hard, is it? Remember though, to be healthier and have a better chance of managing your weight, shop the “parameter” of the supermarket, in order to avoid so much “processed foods,” and therefore, less label reading is necessary. The parameter of the supermarket contains the food departments that are inline with the basic food groups that we need. It’s when you get inside of this parameter, where you become overwhelmed and tempted to purchase items you really do not need. This not only leads to potential to increase your waist line, but it also increases your bottom line—your food budget. Eating healthier and shopping only the parameter of the supermarket, really is cheaper and will ultimately save you down the road with medical expenses and taking off of work to go to see your healthcare provider. Try it! I promise it works!

If all of this seems overwhelming for you, remember that the D i a b e t e S t e p s R x ® Wellness Portal can put it all into perspective. Your weight management success depends on proper budgeting of your calories “in” and calories “out,” and therefore an easy tracking system like the D i a b e t e S t e p s R x ® Wellness Portal will improve your success. F R E E access is available when you place an Auto-Refill order for Bios Life Slim.

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STEP 4: The FOURTH Step to “GET Balanced, Fit & Slim” is:

INCREASING YOUR PHYSICAL ACTIVITY W A R N I N G : You are going to find that Step 4 is going to cause you some significant s i d e e f f e c t s , beyond weight loss: these side effects are going to be: increased energy and less fatigue, improved blood sugar control, decreased stress, improved sleep habits, improved aging, overall improved well-being and increased ability to handle the stresses of the day. Do you think you can tolerate these side effects? I know you can. So look upon this method of creating a deficit as extremely positive and beneficial. I promise---just give exercise a chance. Now, the amount of calories you burn through exercise will depend on your body weight, the intensity level of your activity, etc. Ideally, we should all aim to burn at least 1500 to 2000 calories a week in physical activity (or 200-300 calories per day) BUT, don’t get alarmed if this seems like a lot initially. As long as you are working at consistently increasing what your baseline is each week, you will get to your goal.

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Research continues to validate the importance of physical activity in improving overall health and well-being, but exercise and physical activity is also crucial for promoting weight loss and w e i g h t m a i n t e n a n c e . Please notice that I underscore “weight maintenance.” We are human, therefore, as we age our metabolism declines, therefore, we have to continue to exercise almost on a daily basis in order to maintain a healthy weight. But before you cringe, and say this is useless, have faith in yourself. Once you start including physical activity into your day (just like any other self-care behavior like brushing your teeth and taking a bath), you will find that you will want to continue this good heath habit for a lifetime, because of the significant benefits you will receive. You will discover that physical activity and exercise is also “The Fountain of Youth.”

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HOW TO GET STARTED AND STAY ACTIVE 1 S T S T E P : Make an appointment with your healthcare provider to receive clearance before embarking on your exercise routine. In reality, you should actually be receiving clearance to NOT exercise, as most every medical condition is improved with exercise, so for most people exercise is a must. 2 n d S T E P : Make a commitment to exercise and make it a part of your daily routine. You must decide that your health and well-being are vitally important and not allow excuses, such as being too busy, to stop you from including physical activity and exercise into your day. Yes, this will take self-discipline and commitment, but you are destined for failure if you don’t make this very serious commitment. Physical activity is a lifestyle choice and needs to be maintained for a lifetime? 3 r d S T E P : Establish a plan. You must decide WHEN, WHERE, and WHAT type of activity you will do. It’s best to exercise at the same time every day so that you can establish a routine and this very good habit. 4 t h S T E P : Start. Get moving. Don’t put it off. Don’t wait until the first of the week or the first of the year. There is no better time than NOW. Even if you can only get moving for 5 minutes, do it…..you will gradually be able to do more. 5 t h S T E P : Learn the necessary components of an exercise plan (see below).

“Given what we know about the health benefits of physical activity, it should be mandatory to get a doctor’s permission not to exercise.” ~ Dr. P.O. Astrand ~

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NECESSARY COMPONENTS OF AN EXERCISE PLAN: The FIT Principle

F r e q u e n c y : Ultimately, to achieve optimum benefits for weight loss and weight maintenance, an exercise schedule should be performed 5-6 days per week, while always including at least one rest day per week. The minimum frequency for general health benefits is 3-4 days a week. Obviously, if you have been inactive for a while, you will likely begin with 10 to 15 minutes of activity, 3 days per week and gradually increase this. You will want to begin at a slow pace to gradually become physically fit and reduce risk of injury or burnout. I n t e n s i t y : When considering a lifestyle approach to exercise and physical activity, a moderate intensity is best. Obviously, competitive athletes must perform at a higher level of intensity, but for the average person, a higher intensity can lead to injury and burnout. An intensity goal to raise your heart rate to within your “Target Heart Rate Zone,” is 60-75 percent of your maximum heart rate (the fastest your heart can beat). See the chart below for what an appropriate exercise heart rate will be for you. T i m e : The recommended amount of time to maintain general health is 150 minutes per week (or 30 minutes per session, 5 days per week). However, 45 minutes to one-hour, 5-6 days per week is best for weight loss and weight management.

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YOUR TARGET HEART RATE ZONE Age (years) 20-30 31-40 41-50 51-60 61-70 71+

Beginner’s Zone 50-60% (beats per minute) 100-120 94-113 90-107 84-101 79-95 74-89

Target Zone 60-75% (beats per minute) 120-146 113-138 107-131 101-123 95-116 89-111

Maximum Heart Rate (beats per minute) 195 185 175 165 155 140

A s s e s s i n g Y o u r B e a t s P e r M i n u t e : Count the number of pulse beats at your wrist or neck for 10 seconds, then multiply by six. Your heart rate should fall within the heart rate zone for your age listed above. Try to take your heart rate 10 minutes within your exercise session. If your heart rate is too low, increase your intensity and retake your heart rate in 10 more minutes. If your heart rate is too high, decrease your intensity and retake your heart rate in 10 more minutes. There is no need to retake your heart rate if you are within your target zone after the second reading, but if it still is too high or too low, continue taking it in 10minute increments until it falls within the acceptable zone. I n t h e B e g i n n i n g : Aim for the lower end of your target zone (60 percent) and increase slowly as your body adapts and your heart gets stronger to the higher end of your target zone (75 percent). It may be necessary to work between 5060% if exercising even at the lower end of your zone is too hard. When your body gets in better physical condition, it will be possible to exercise at higher levels (75-85 percent) for shorter periods of time.

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TYPES OF ACTIVITY

T y p e o f A c t i v i t y : We need both kinds of activity, both aerobic (with oxygen) and anaerobic (without oxygen). Aerobic activities, e.g. brisk walking, jogging, bicycling, swimming, dancing, rowing, stair climbing, water aerobic exercising, strengthen your heart and lungs and use more calories than anaerobic activities. Anaerobic activities include very short bouts of activity, e.g. weight lifting and other resistance training), which is necessary to help build metabolically active muscle tissue, that ultimately also helps to burn calories. The components of your exercise program and the time you spend in the various activities should be as follows: Cardiovascular/Aerobic: 60% of the time Strength/Resistance Training: 30% of the time Flexibility/Stretching: 10% of the time

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GENERAL EXERCISE GUIDELINES

W a r m - u p : This should include 5 minutes of your activity (walking, jogging, etc.) at a slow pace, in order to increase blood flow to your working muscles and gradually increase your heart rate. The warm-up is critical to your exercise session and will help reduce the risk of common injuries. A e r o b i c C o n d i t i o n i n g P h a s e : Exercise in your target heart rate zone for at least 20 minutes and gradually work up to 30-45 minutes. Adjust intensity as necessary, as your monitor your heart rate once or twice during the session. C o o l - D o w n a n d S t r e t c h i n g : This period should immediately follow the aerobic conditioning phase. While you are gradually decreasing to a lower intensity (about the same level as you began during the warm-up), continue to exercise. A gradual cool-down helps prevent dizziness and fainting. In order to improve flexibility, finish your cool-down by performing more intense stretching. R e s i s t a n c e T r a i n i n g : Weight training should be performed 2-3 days a week and should include all major muscle groups. You should always allow one day between training sessions to allow for recovery.

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A rough estimate of the calories you will burn by walking OR running one mile is 100 calories. The average person can walk one mile in 15 minutes. So you can effectively burn 200 calories in just 30 minutes of moderate walking. Don’t forget the initial STEP-POWER® Walking Program that was provided to you when you first signed up for this GET Balanced, Fit & Slim Package. In case you forgot, go HERE to access this great resource, and GET moving!

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Another method to determine the amount of calories you will burn through your activity is by the actual readout on the exercise equipment that you are using. But remember that you must enter your personal data into the equipment’s computer for the most accurate estimate, otherwise, the data provided to you is the equipment’s default data, usually that of a 150 pound male.

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Another method to determine the amount of calories you will burn through an activity like walking is by using a pedometer that tracks the actual steps you take throughout the day. This tool is also a great motivator to keep you pushing yourself to get more and more steps each day. Stay-tuned for DiabeteSteps Rx ® “Pedometer Activity Program,” that can help you to get the best possible outcome. Until this product is available, you can access a simple, “Chart Your Progress,” form that will help keep you motivated to reach the ultimate goal of 10,000 steps per day for maintenance and 12,000 to 15,000 steps per day for weight loss.

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Another method to determine the amount of calories you will burn through your activity is by using the D i a b e t e S t e p s R x ® Wellness Portal. All you will have to do is choose the activity you performed and the length of time and intensity of that activity. The portal automatically configures the calories that you burned according to you individualized personal data. The portal will also provide you various activities and show you the steps of performing these activities correctly. This is worth hundreds of dollars with a personal trainer, but you can access it FREE with your Bios Life Slim Auto-Refill order.

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STEP 5:

The FIFTH Step to “GET Balanced, Fit & Slim” is:

REDUCING THE BARRIERS FOR ACHIEVING A LIFESTYLE OF REGULAR PHYSICAL ACTIVITY

There is no argument on the benefits of physical activity, so why aren’t more people including physical activity and exercise into their daily lives? The reason is because most of us have both r e a l and p e r c e i v e d barriers to achieving the amount of activity all of us humans need. BUT, we need to “program” ourselves to reduce these barriers and discover solutions that will lead to “real” results. It’s time to stop just talking about it, and do it!

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Most everyone, including me, fights the clock in finding the time to fit in the activity that we need. It is more than a perception, however! It is definitely reality that we are fighting against the time clock, but even if we had more time in our day, it’s not likely that we would fill this time with physical activity (on purpose anyway), so we absolutely have to be creative in finding more time and/or prioritize our time to exercise! 58

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1. Be creative in finding more TIME and/or prioritize the time that you do have, such as: • do you really need to spend 30 minutes on your hair or nails? (get a simpler hairstyle & simply file your nails) • do you really need to be the one that volunteers again? • do you really need to fold/put away that basket of clean clothes, or dust the furniture now? (Hint: You may actually have more energy to do these things after you have exercised) 2. PLAN ahead: think in advance of conflicts in your schedule so you can rearrange your normal workout plan; prioritize your workout; schedule it on your calendar and don’t cancel. 3. Avoid interruptions: • don’t answer the phone during your workout-call them back— treat this as your personal time • let family know this is your time and no interruptions 4. Do two things at once: • perform simple exercises at your desk • watch TV/record programs/read/listen to music while working out Bottom line: do as much as you can when you can. Gradually add time or intensity to your workout as you are physically ready 59

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You don’t have time NOT to exercise: You may actually waste time by not exercising: spending more time in doctors offices, spending more time in bed with colds or flu or fatigue and spending less time with loved ones due to disabilities as a result of not exercising.

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We can all use this as an excuse not to exercise, but the truth is: if we exercised, we would not be as tired. Lack of activity is one of the biggest reasons we are always so tired!

1. Exercise in the morning and/or during lunch break • S i d e e f f e c t : more time after work to relax 2. PLAN ahead: Pack your gym bag before going to work and keep it with you or in your automobile; go straight to your activity from work; avoid going home first where you may be tempted to just stay home 3. Have a light 100-150 calorie energy snack mid-afternoon, before exercising ( NOT a high fat snack like ice cream that can further fatigue you) 4. Drink adequate water before, during, and after activity and eat healthy foods to energize you during the day 5. Get adequate sleep everyday (also helps with weight loss) 61

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If you heed the solutions above to avoid being too tired after work to exercise, then you will need to consider doing the following solutions to help you get up earlier than usual before work to fit in your activity. You may only “think” you can’t get up early, but you just may be surprised at just what you can achieve with the right attitude and planning.

1. Get to bed earlier: • shut off the TV/computer at a reasonable hour (record your shows and watch them while exercising, or read or listen to audio books) 2. Keep your alarm clock (or your phone) in the bathroom so that you are forced to get up and turn it off (once you are up, the hard part is over) 3. Sleep in your exercise clothes Be persistent: Don’t give up. Keep trying. You can train yourself to be a morning exerciser.

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I hear this barrier often from people who feel they must keep up with all the other people wearing nice gym clothes.

1. Wear any attire that is comfortable for you 2. Wear comfortable and supportive shoes and socks 3. Remember, this is not a fashion show

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Your feelings are legitimate, but let’s figure out a way to overcome this barrier.

1. Choose an activity that you can do on your own, such as watching a TV program or a yoga or aerobics recording, or go for a walk 2. Consider inviting a friend who can support you Be proud: you are making the effort to improve yourself and will be respected for this

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No pain, no gain? Well, that’s not totally true. But know the difference between a “good” sore and a “bad” sore. Remember: if we don’t “use it,” we “lose it.”

1. Exercise shouldn’t hurt if initially taken slowly, and then repeated frequently. Learn how to warm-up and then stretch before being active, as well as during and after the activity 2. Avoid working the same muscle group sooner than 48 hours N o t e : There’s really nothing more invigorating than a good work out!

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Check with your healthcare provider to determine if there is an organic cause. Arthritis is not a good enough reason, since the right exercise can improve this.

1. Try chair exercises 2. Try water activities 3. Try again to walk as you lose weight an reduce the pressure on your knees R e m e m b e r : activity often improves symptoms of pain

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1. Always have an alternate weather plan: • walk inside a mall or school • use the local community center • jump rope, go up and down the stairs (carefully) 2. Save the money you will not be spending on junk food and other expensive processed foods, for a treadmill, elliptical, exercise bike, or other indoor exercise equipment N o t e : we can never change the patterns of the weather, the darkness, or the risk of crime or unleashed animals—only our own habits!

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As previously discussed in STEP 4, it is now considered risky behavior to NOT exercise. In some conditions, such as diabetes, you may need to consider alternative activities or take special precautions.

1. Get a check-up before beginning and learn what you can do safely 2. Keep in mind that “inactivity” often worsens conditions, but

check with your healthcare provider to be sure

N o t e : Inactivity is the 2nd leading cause of preventable death

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No worries….there are plenty alternatives to joining a gym….save that money to buy your own equipment and reap the amazing rewards of good health!

1. No fancy exercise equipment needed….instead walk at the mall or a park, use cans of food as weights or purchase inexpensive exercise bands 2. When you are financially able to, consider rewarding yourself each time you workout by placing a $1 bill in a jar to save towards exercise equipment T h i n k L O N G - T E R M : Closets are for hanging clothes….not your treadmill. A treadmill is the best investment you can ever make. Exercise will save you money by: reducing the time away from work due to illness and healthcare expenses.

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Exercise does not have to be boring. Most avid exercisers, like myself, actually miss our activities when we are unable to do them, and miss how they make us feel (energized).

1. Discover what you really enjoy doing 2. Add variety: try different activities on different days 3. Exercise with a friend: make it fun and/or competitive; make it a game, e.g. tennis or racket ball 4. Watch TV or read a book while on the treadmill, ellipitical or exercise bike; play loud music, dance and sing H a v e t h e R I G H T a t t i t u d e : Bottom line: boring or not, we still need to do it!

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Barrier: “I don’t know H O W to do the exercises for the different muscle groups” Complete 10-12 repetitions. Do 2 sets.

There are many different types of exercises that can be done to work the different muscle groups. It’s understandable that this can be overwhelming, but the D i a b e t e S t e p s R x ® Wellness Portal can help with videos to show each movement. It’s very important that we work out each muscle group at least two times per week. Remember, access is FREE with a BIOS LIFE SLIM Auto-Refill order.

Solution:

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