Healthy Choices E-News
Helping you make healthy choices for life

January 2004

Happy New Year!

Welcome to this month's edition of the Healthy Choices newsletter and a special welcome to our new subscribers.

Each month we feature up-to-date information on health issues that may affect you and your family. We also look at one of our many product ranges; provide details of our latest special offers plus give you a chance to win one of the products from our toxin-free toiletries range. 

January is traditionally the month to make resolutions to improve our lives in some way. The most common resolutions are to lose weight and give up smoking. In this newsletter, we hope to help those of you struggling with these issues by providing practical information and good, health reasons to make these changes.
 

Contents:

· Weight Control –helpful tips to remove those excess pounds

· Dietary Aids to Weight Loss – essential fatty acids that can help

· Health Bites

· Facts on Smoking

· NEWAYS Weight Management Range

· January Special Offers

· Competition – chance to win 50ml tube of Close Shave Gel

· Useful Websites

· Alternative Pension Plan

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Weight Control

In the UK, there are 10 million people who are overweight and each year 30,000 die from diseases associated with obesity. Our lifestyles have changed dramatically over the last 50 years. We are eating more and more processed foods with a high fat and calorie content but our physical activity has decreased, resulting in an imbalance. Being overweight increases your chance of having heart disease, stroke, diabetes, cancer, arthritis and other musculo-skeletal conditions.

After the excesses of Christmas, you may be thinking about losing some of your extra pounds by going on a diet. But which diet do you choose? There seems to be an unlimited number of diets and dietary products being recommended by celebrities and health practitioners from around the world, some of which may be harmful to health. The information provided here is based on the guidelines given to your GP or Practice Nurse and is considered to be a safe way to reduce weight.

The Basics

Weight control, in very simple terms, is determined by the number of calories which have been ingested and expended in a day. If you use up less calories than you ingest, then you will put on weight. If you use up more calories than you eat, then you will lose weight. Some people have medical conditions which may affect this balance but, for most people, remembering these basic principles should help to achieve weight control.

To reduce weight safely, you should aim to eat about 1200 kcal a day, together with some exercise. This is considered to be the most healthy way to reduce weight. Diets below 1000 kcal a day can be associated with loss of muscle tissue as well as fat and are not recommended. If you are more than two stone overweight or have a medical condition, it is wise to discuss weight loss with your doctor before starting a diet and exercise programme.

Exercise

Between 3 – 5 half hour sessions a week is sufficient to help you lose weight and tone up the muscles. It will also help to reduce stress and tiredness, improve your flexibility and help reduce the risk of developing diseases like osteoporosis. Walking, gardening, cycling, dancing, housework, swimming and golf are all suitable forms of exercise to try.

Dietary Guidelines

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Cook vegetables for the minimum amount of time in boiling water or preferably steam them. Do not add any fat. For added flavour sprinkle them with herbs of your choice before serving.

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Keep oil to a minimum. Do not use any hydrogenated oils and do not re-use oil. Olive oil, particularly Extra Virgin is best. You can cut the use of oil right down by using a spray.

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If you need to sweeten cooked foods (eg stewed or baked fruit) do so after cooking. Avoid artificial sweeteners eg. saccharin or aspartame, as some have been shown to have carcinogenic properties. Honey or fructose may be used but a teaspoonful is approximately 20 kcal so that should be included in your 1200 kcal a day.

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Bread, rolls and pasta should be wholemeal and rice should be brown if possible, to help keep up the fibre intake. These will also satisfy your hunger more easily than the refined versions.

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You will need to keep up your fluid intake because of the increased dietary fibre intake. Drink 8 glasses of water and reduce the number of caffeinated drinks. Unsweetened fruit juice contains approx 55 kcal per 120ml glass so include that in your daily allowance.

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Make sure you eat at least 3 meals a day to include breakfast, a light meal and a main meal. Snacks of fruit or yogurt between meals are fine so long as you allow for them in your daily calorie count. Aim to have :

250 kcal for breakfast

350 kcal as your light meal, either at midday or evening

400 kcal as your main meal. If you eat in the evening, try to eat before 7 pm to allow for proper digestion before bedtime.

200 kcal can be allocated for snacks and drinks.

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At first you will need to weigh or measure your food and read the labels for calorie amounts on all the food that you buy. After a few weeks you will be better able to judge portion sizes so should no longer need to weigh all your food. By calculating the calories from the food labels, you will be able to continue eating the foods you enjoy but in the correct quantities for weight loss.

Fruit Portions – 50 kcal

These may be fresh, frozen, canned in natural juice or stewed/baked without sugar

Apple – medium
5 apricots – fresh or dried
banana – small
100g (4oz) cherries
75g (3oz) grapes
grapefruit
1 kiwi fruit
5 plums
1 nectarine
orange – medium
8 passion fruit
1 peach
1 pear – medium
1 satsuma, tangerine or clementine
melon – large slice, any variety
100g (4oz) raspberries, blackberries, blackcurrants, strawberries, gooseberries
pineapple – 2 slices, fresh or 3 slices canned in natural juice

Vegetables

You may eat as many vegetables as you like as they contain much fewer calories than fruit. The greater the variety, the better. Do not include potatoes as a vegetable as they are full of starch so are more fattening – 150g (5oz) cooked potato is 100 kcal. Instead, they should be included in the same category as pasta and rice. Vegetables can be eaten raw, or lightly boiled or steamed to retain as many nutrients as possible.

Carbohydrates (Starchy Foods)

25g (1oz) uncooked rice or pasta is equivalent to 75g (3oz) cooked rice or pasta
75g (3oz) cooked pasta – 100 kcal
75g (3oz) cooked rice – 100 kcal
150g (5oz) cooked potato – 100 kcal
1 slice wholemeal bread (medium slice, large loaf) – 75 kcal
wholemeal roll or bap – 125 kcal
1 large wholemeal pitta bread 165 kcal

Maintaining Weight

Once you have reached your target weight, you will want to maintain it. You can do this by continuing to eat the same foods but gradually being more flexible, increasing the amount of food you eat to 1500 kcal. Keep a close eye on the food labels when you go shopping. They contain all the information you need about fat, salt, and sugar content. They also give the amount of calories per portion so you will be able to calculate how much to eat at each meal.

It is important to continue to exercise regularly as this will play a big part in controlling your weight and keeping you healthy.

There is no need to feel guilty if you eat high calorie foods occasionally. It is what you do on a regular basis which matters the most.

If you would like to print out this information as a tri-fold leaflet, click on the following link www.healthychoices.ukhq.co.uk/Articles/Weight_Control_ Brochure.pdf

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Dietary Aids to Weight Loss

Recent research has shown that Conjugated Linoleic Acid (CLA) and Gamma Linolenic Acid (GLA), both natural substances found in food, are able to safely assist the body with weight loss.

Conjugated Linoleic Acid (CLA)

Today, CLA has become widely recognised for its ability to aid weight loss and weight management, and has been shown to reduce body fat in animals and humans. CLA inhibits fat storage by enhancing the ability of cell membranes (other than fat cells) to open up and allow the absorption of fats and other nutrients. CLA also promotes the growth of muscles by letting nutrients into active muscle cells. That's why CLA has become such a popular supplement among body builders as well as people wishing to lose weight, because it improves the lean mass to body fat ratio, decreasing fat deposition, especially on the abdomen, and enhancing muscle growth.

CLA is able to push glucose (blood sugar) into muscle and connective tissue cells instead of letting it turn into body fat and reduces protein degradation (catabolic metabolism) that occurs with advancing age. This effect of CLA on cell membrane function is an enhancement of insulin sensitivity that may help in the overall treatment of Type II diabetes.

CLA also protects against atherosclerosis and a host of other age-related diseases. It is considered to be one of the healthiest fats known to science as it is a potent antioxidant with anticarcinogenic and immune stimulating activity. According to an article in Medical Oncology and Tumor Pharmacotherapy (Vol. 7, No. 2/3, pp.169-171, 1990), CLA represents "a new class of anticarcinogens."

A pioneering Norwegian human study found that CLA -supplemented subjects lost up to 20% of their body fat in three months without changing their diet, while the control subjects on average gained a slight amount of body fat during the same period.

Another study at the Louisiana State University confirmed that feeding male mice a CLA-enriched diet for six weeks resulted in 43% to 88% lower body fat, especially in regard to abdominal fat.

The University of Wisconsin-Madison, found that mice supplemented with only 0.5% of CLA showed up to 60% lower body fat and up to 14% increased lean body mass compared to controls. The researchers also discovered that CLA-fed animals showed greater activity of enzymes involved in the delivery of fatty acids to the muscle cells and the utilisation of fat for energy, while the enzymes facilitating fat deposition were inhibited.

In a study conducted by the Nutrition Department of Kraft Foods, male rats were fed a diet of 1.5% CLA, which is 50 times higher than the estimated upper-range human intake. The animals were examined weekly for any signs of toxicity; no toxicity was found. The study confirmed that CLA supplementation is safe even at high doses. Nevertheless, high doses are not necessary for obtaining the benefits of CLA.

Gamma Linolenic Acid (GLA)

Gamma Linolenic Acid is used for many conditions such as:
Asthma, Bladder problems, Bronchitis, Cancer, Colds, Congestion, Corns, Cystic fibrosis, Diabetes, Digestive disorders, Eye disease, Fever, Flu, Heart disease, High blood pressure, High cholesterol, Indigestion, Influenza, Insomnia, Jaundice, Kidney disease, Multiple sclerosis, Nerve problems, Obesity, Pleurisy, Pre-menstrual syndrome, Psoriasis, Rashes, Respiratory disease, Rheumatoid arthritis, Ringworm, Spasms, Strokes and Water retention.

Nature's most potent concentration of GLA comes in the form of borage seed oil (24%) and a great deal of scientific research has been conducted with supplements rich in GLA, resulting in significant interest regarding the aforementioned health ailments.

The essential fatty acids combined here have proven to impart a regulatory function on the body's fatty acid metabolism. Fat metabolism is as important, if not more critical, than our body's metabolism of proteins and carbohydrates as evidenced by the drastic rise in fat related degenerative diseases, such as vascular disease and strokes. Dietary essential fatty acids common to borage oil are ultimately converted to hormone-like substances known as prostaglandins. Without the essential fatty acids, the building blocks of prostaglandins, a malfunction of fat metabolism is certain, as are the problems mentioned above.

Scientists at the University of Pennsylvania have reported that high doses of gamma-linolenic acid (GLA) were highly effective in treating rheumatoid arthritis. An earlier study by the same group had shown that administration of 1100 mg of GLA per day from borage oil reduced synovitis in six of seven patients with rheumatoid arthritis.

Both CLA and GLA can be found in a dietary supplement called ProMega by NEWAYS. See the information on the NEWAYS Weight Management range for more details.

Also see our Special Offer on ProMega in January’s Special Offers.

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Health Bites

Breast Cancer: Take a Walk to Reduce Your Risk
Breast cancer is an increasing worry among older women - but a new study has found that regular exercise is a great preventative.  Researchers have found that women who had a brisk walk several times a week reduced their breast cancer risk by 18 per cent.   Walking for up to two-and-a-half hours a week was the best protection, and even outstripped vigorous exercise.

The researchers, from the Fred Hutchinson Cancer Research Center in Seattle, also assessed the protective qualities of strenuous exercise among women when 18, 35 and 50 years of age.  Women who were regularly exercising at age 35 had a 14 per cent reduced risk of breast cancer, a rate that was similarly achieved by women in the other two age groups.  But women aged between 50 and 79 who had a brisk walk for as little as one-and-a-quarter hours a week enjoyed the best protective effect.  The risk decreased slightly more among women who walked for 10 hours a week, and among those with a body mass index (BMI) of less than 24, but it was almost as effective among women in the middle BMI tier of 24.1 to 28.4.

Source: Journal of the American Medical Association, 2003; 290: 1331-6

Reduced cancer risk by eating citrus fruits

Australian researchers examined the results of almost 50 different studies of citrus fruits. Among the collected data, they determined that those with the highest intake of citrus fruits reduced their risk of stomach, mouth, oesophageal, and larynx cancers by as much as 40 to 50 percent.

Source: Health Sciences Institute

Killer chemicals in air fresheners
Conventional air fresheners interfere with your ability to smell by releasing a nerve-deadening agent. Known toxic chemicals found in an air freshener are:

Formaldehyde: Highly toxic, known carcinogen.
Phenol: When phenol touches your skin it can cause it to swell, burn, peel, and break out in hives. Even a small amount of this commonly known cleaning agent can cause cold sweats, convulsions, circulatory collapse, coma, and even death!! At all costs keep this chemical away from you and your loved ones.
Ammonia: A very volatile chemical, it is very damaging to your eyes, respiratory tract and skin.
Bleach: Strong corrosive. Irritates the skin, eyes and respiratory tract. Vapours can cause fluid in the lungs which can cause coma or death!

For safe alternatives to conventional air fresheners, see our toxin-free range at www.healthychoices.ukhq.co.uk/UKStore/Household.html

It is not the alcohol in wine that is beneficial

Studies show that it is not the alcohol in red wine that is beneficial to your health. What are beneficial are the abundant quantities of polyphenolic compounds that are found even in red wine that has been dealcoholised. The study indicated that dealcoholised red wine, which contains polyphenolic compounds, is capable of decreasing atherosclerosis, as were red and white wines. Researchers concluded that when consumed moderately, dealcoholised red wine may decrease atherosclerosis--the hardening of the walls of the arteries--which may interfere with blood flow.

Source: American Journal of Clinical Nutrition January, 2004

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Facts on Smoking

If you, or someone you know, wants to give up smoking then now is a good time to start. There are a number of ways to give up and you may feel you have tried most of them without success but never give up “giving up”.

Willpower is the main thing that determines success or failure and you need to ask yourself this question before you start: “Do I enjoy smoking too much to give it up?” If your answer is “yes” then you may have a harder task before you. Here are a few facts, which hopefully will increase your willpower to succeed:

* 120,000 people die from smoking-related diseases in the UK every year

* Moderate to heavy smokers lose, on average, 23 years of life

* Smoking is associated with premature wrinkling of the skin

* The risk of heart attack is increased by three to fivefold in middle age, at least tenfold in young women who are heavy smokers, rising to 20-fold if also taking oral contraceptives

* Children in smoking households have an increased rate of asthma and cot-death

* Women who smoke, generally have an earlier menopause which increases the risk of osteoporosis

And here are the benefits to your health from the moment you quit:

* 20 minutes - blood pressure and pulse return to normal

* One hour - your circulation improves and your hands and feet feel warmer

* Eight hours - nicotine and carbon monoxide levels fall. Oxygen in your blood returns to normal

* One day - your lungs begin to work better. Carbon monoxide is removed from your body

* Two days - your taste and smell improve. Nicotine is removed from your body

* Three days - breathing becomes easier. Your energy levels increase

* Two weeks - withdrawal symptoms begin to ease. Walking and daily tasks become easier to do

* One month - withdrawal symptoms have stopped. Your breathing and energy levels continue to improve

* Six months - risk of heart attack, cancer and other smoking diseases begin to fall

* 5 years (not really a health benefit, more a wealth benefit!)– your insurance premiums should have returned to the rates of a non-smoker

* 15 years – your health risks of smoking related diseases are the same as for non-smokers

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NEWAYS Weight Management Range

Today, scientific and nutritional studies indicate that low-fat and fat-free diets do not necessarily result in fat reduction and healthy bodies. Many weight-conscious individuals now recognise the importance of certain ‘good fats’ in maintaining healthy body weight and promoting youthful metabolic function. Neways have risen to the challenge and introduced a weight control system to help you achieve your desired weight both safely and effectively.

PROMEGA

The exclusion of certain animal fats may leave one significant nutritional gap by practically eliminating conjugated linoleic acid (CLA), a powerful fatty acid.

ProMega contains isolated CLA in its purest form from a plant source and provides the body with unique health-supporting benefits. CLA has become widely recognised for its ability to aid weight management and is best known for helping to reduce body fat and increase muscle tissue.

ProMega also contains Borage oil, the richest, natural source of Gamma Linolenic Acid (GLA). Research has shown that GLA has a wide variety of health benefits.

USAGE: Take one capsule 3-4 times a day to reduce weight and one 2-3 times a day to stabilise. Works best with 30 minutes of exercise 3 times a week in conjunction with a healthy diet. Drink 8-10 glasses of water daily. Can be used with ProThin to increase weight loss.

60 Softgels £32.08 / €39.58

PROTHIN

When used as a substitute for regular meals, ProThin may be a delicious way to reduce calories. What sets ProThin apart from the others is an exclusive blend of non-GM soya protein (the best non-animal source of protein), fibre, and an abundant amount of essential vitamins and minerals to promote good health and well being.

Neways unique natural fibre blend consists of soluble and insoluble vegetable-based fibre. High fibre intake enables the body to convert energy found in carbohydrates thus boosting energy levels.

ProThin has a great taste and comes in two flavours—vanilla and chocolate. Each 250ml serving (vanilla) provides just 265 kcal. It contains no artificial colours, flavours, or animal-derived ingredients. It is low in fat and helps you feel full, satisfied and energised for hours at a time.

USAGE: Replace one or two meals daily with ProThin Shake. Works best with exercise and with other healthy, balanced meals. Can be used with ProMega to aid weight loss.

540g £28.79 / €35.52

CHITOSORB

A weight management supplement containing 95% deacetylated chitosan fibre. Chitosan is a naturally occurring form of fibre, a polysaccharide found in the exoskeleton of shellfish. It may have the potential to remove, as waste, many times its own weight in unwanted calories by attracting fat from food consumed, converting it into a form the body does not absorb then rendering it indigestible until finally eliminating it safely from the body.

For best results, take with additional Vitamin C and use before your main bulky meal of the day.

USAGE: Take two to four tablets ten to fifteen minutes before a main meal.

120 tablets £27.14/ €33.49

If you would like to order any of the products listed above, you can place your order by phone, e-mail or via the Healthy Choices website at www.healthychoices.co.uk . Also see our Special Offers for extra savings.

Postage and Packing Rates
1 – 2 items: £3 / €4.50; 3 – 5 items: £4 / €6; Packs and 6 or more items: £6 / €9
Free delivery on orders totalling over £60 /€90.

For more information on the Weight Management System, click on the following link:
www.healthychoices.ukhq.co.uk/UKStore/Weightcontrol.html

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 January Special Offers

Weight Management Pack

This pack is excellent value for money and provides all you need to seriously control your weight. The Weight Management booklet contains information on calorific values of food, how many calories are burned up with exercise, delicious recipes to try and a progress page for you to record your measurements. The pack also contains ProMega and ProThin to aid weight loss.

Contains:
ProThin 540g (choice of Chocolate or Vanilla)
ProMega 60 softgels
Tape measure
Wipe-clean board
Pen
Weight Management guide

Normally £57/ €80

Special Offer Price: £50 / €71 plus p&p, saving £7 / €9

Promotion Code: JAN 1 Please state flavour of ProThin when ordering.

ProMega Quad Pack (minimum of 2 months supply)

Normally £128.32 / €158.32
Special Offer Price: £120 / €147 incl p&p, saving over £8 / €11

Promotion Code: JAN 2

ProThin Double Pack (approx. 2 months supply)

Normally £57.58 / €71.04
Special Offer Price: £50 / €62 plus p&p, saving over £7 / €9
Promotion Code: JAN 3

If you would like to order any of the products listed above, you can place your order by phone, e-mail or via the Healthy Choices website at www.healthychoices.co.uk . Please quote Promotion Code when ordering. See bottom of this newsletter for contact details.

Postage and Packing Rates
1 – 2 items: £3 / €4.50; 3 – 5 items: £4 / €6; Packs and 6 or more items: £6 / €9
Free delivery on orders totalling over £60 /€90.

Offers end on 5th February 2004.
See next month’s issue for more offers.

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* Competition *
 
Answer the following question and you could be the winner of a 50ml tube of Close Shave Gel.  Close Shave is suitable for both men and women. It contains penetrating ingredients that help fill each individual hair shaft with moisture, causing the hair to straighten and allow for a closer shave. This is especially helpful in darker skins as it helps to prevent the problem of ingrown hairs.


Question:  Which of the following portions of fruit equals 50 kcal?
    a) 100g (4oz) grapes
    b) 100g (4oz) cherries
    c) 7 Passion fruits
 
E-mail your answer to competition@healthychoices.org.uk and put your answer in the Subject line.  Closing date is 5th February.  Should there be more than one correct entry, the winner will be chosen at random.

December’s Competition Winner: Anne from Bedfordshire.

Congratulations! The correct answer was Tomatoes as the food which arthritis sufferers should avoid.

You should receive your 50ml bottle of Exuberance Conditioner, shortly

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Useful Websites

 
At Healthy Choices, we frequently come across websites which provide good quality information about a number of health issues. Here are 2 sites which you may find interesting.

Fluoride Alert

http://www.fluoridealert.org
The website of an organisation in the US which is campaigning to rid fluoridation of water. It contains a lot of scientific articles and information which those with vested interests would rather you did not know.

Jaguar Magazine Article on ROIL

http://www.jaguarmagazine.com/techtips/ttips6.html
In a past issue of Healthy Choices E-News, we mentioned the benefits of adding ROIL Metal Conditioner to your car to protect the engine and all metal parts against wear and tear – it does to your engine what health supplements do to you! This link leads to an article featured in Jaguar Magazine in Australia which talks about the amazing benefits of ROIL. If you know a mechanic or car enthusiast, pass on the web address as it is bound to be of interest to them.

There will be more sites listed next month. If you have come across any websites which you feel would be of benefit to subscribers of Healthy Choices E-News, please e-mail healthychoices@ecoworld.co.uk with the details and we’ll check it out for future issues.

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Alternative Pension Plan

Do you have a pension plan? If so, you may well be concerned about what it will be worth when it matures. The frequent news reports on this matter make gloomy predictions for the future and many people are looking at alternative ways to secure their future.

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One very simple way to improve your prospects is to start an Alternative Pension Plan with NEWAYS. By spending £124 a month on toxin-free, eco-friendly products for your home, car and family, instead of investing the money in a conventional pension plan, you could end up with a potential monthly income over £15,000 in just 15 years. A conventional pension plan, investing the same amount of money over the same period of time would give you around £250 a month. All that you are required to do with the NEWAYS Alternative Plan is to recommend the products to just 4 other people over the next 6 years who then do the same as you.

How many pension plans have you come across which actually give you products that keep you healthy each month, and help prevent cancer and protect the environment, in return for your investment?

For more detailed information on the NEWAYS Alternative Plan and a rundown of the figures calculated by independent financial advisors, click on the following link: www.healthychoices.ukhq.co.uk/Pension_Plan.html

 

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