SUCCESS TIPS FOR WEIGHT MANAGEMENT From The Radiant Health Club at NUPRO Managing weight is not easy. If it were, everyone would be thin. Since we are not, here are some tips that successful people use to lose weight. Feel free to share them with others so they can benefit, too. Your desire to become the person you’ve only imagined and the THINRITE™ Weight Management System may be the catalyst for helping you achieve your long-term weight management goals. TIP NO. 1: TAKE THINRITE™! V2 Daytime: 2 capsules mid-morning; 1 capsule mid-afternoon. V2 Nightime: 2 capsules before retiring to bed. TIP NO. 2: DRINK 8-10 GLASSES OF WATER EACH DAY To begin with, you should drink a glass of water in the morning first thing, before you eat. This is probably the easiest, and the healthiest glass you will drink all day and it will help you remember to drink water all day long. For some people, this is a problem because water doesn’t really “taste” like anything. Drinking water 8 to 10 times each day gets easier the more you actually do it. It is simply a matter of conditioning your taste buds, and yourself, so that it becomes easier to do. Once you get started, you will begin to crave water. If you really cannot bear the taste of water, try using a water purifying pitcher or filter. You can also add a few drops of lemon or lime to your water – but no sugar or sweetener! Ice also helps. TIP NO. 3: EAT BREAKFAST Do not skip breakfast. If you need to go to bed a little earlier so that you can get up 20 minutes earlier each morning – do it! Breakfast is so important to your good health and to weight control because it increases metabolism – your body’s fat burning mechanism. And, it will help you stay on track the rest of the day. You are more likely to binge on something sweet and in the “bread” group if you skip breakfast. You can always keep a couple of hard-boiled eggs in the fridge or some high-fiber, low starch fruit around. TIP NO. 4: EAT AT LEAST 3 MEALS AND 2 SNACKS EACH DAY Eat more meals to lose weight …sounds wrong, doesn’t it! Eating more often will increase your metabolism … just like eating breakfast. Eating regularly also helps you curb your bad-carb intake by making sure that your snacks are planned and occur at regular intervals throughout the day. It takes a minimal investment of planning time at the grocery store and at home each morning before you head out for the day to make some healthy food choices and prepare a few healthy snacks and meals TIP NO. 5: EAT SLOWLY & ENJOY YOUR FOOD You will feel full and more satisfied if you take the time to savor your food and chew it slower. Don’t get in the habit of eating while standing or eating quickly. Sit down and chew. Eating slower will help you enjoy your food more, pay attention to what it is you are actually eating and get a better sense of when you are actually full. TIP NO. 6: EAT MORE PRODUCE If the only vegetable you have eaten in the last 5 years has been the potato, now is a good time to begin experimenting with other vegetables. Eating lots of low-calorie, high-volume vegetables and fruits crowds out other foods that are higher in fat and calories. Move the meat off the center of your plate and pile on the vegetables. Try starting lunch or dinner with a vegetable salad (not a lettuce salad) or bowl of broth-based soup. The U.S. government's 2005 Dietary Guidelines suggest that adults get 7-13 cups of produce daily. Stock your kitchen with plenty of fruits and vegetables - include a few servings at every meal and snack. TIP NO. 7: CLOSE THE KITCHEN AT NIGHT Establish a time when you will stop eating so you won't give in to the late-night munchies or mindless snacking while watching television. Have a cup of tea, suck on one piece of hard candy if you want something sweet after dinner, but then brush your teeth so you will be less likely to eat or drink anything else. TIP NO. 8: AVOID WHITE FOODS This is one easy way to remember what not to eat. If it is made from sugar, flour, potatoes, rice or corn - just say no. Remembering this rule of thumb will make it easier to recognize those rice cakes as an unhealthy high-carb snack. Always look for colorful fruits and veggies to substitute for the white ones. Buy broccoli, bell peppers, green beans and peas, brown rice in moderation, leafy greens like kale and spinach, apples, melons, oranges and grapes. These foods are not only colorful they are also high in fiber, nutrients and important antioxidants. Eating colorful fruits and vegetables will give your diet variety as well as give you added health benefits. TIP NO. 9: GO FOR WHOLE GRAIN By substituting whole grains for refined grains like white bread, cakes, cookies and pretzels, you add much-needed fiber and will fill up faster so you're more likely to eat a reasonable portion. Choose whole-wheat breads and pastas, brown rice, bran flakes, popcorn and whole-rye crackers. TIP NO. 10: ADD MORE STEPS Get yourself a pedometer and gradually add more steps until you reach 10,000 per day. Throughout the day, do whatever you can to be more active -- pace while you talk on the phone, take the dog out for an extra walk and march in place during television commercials. Having a pedometer serves as a constant motivator and reminder. TIP NO. 11: TRIM PORTIONS If you did nothing else but reduce your portions by 10% - 20%, you would lose weight. Most of the portions served both in restaurants and at home are bigger than you need. Pull out the measuring cups to get a handle on your usual portion sizes, and work on paring them down. Get instant portion control by using smaller bowls, plates and cups, because the food will look plentiful on dainty dishware. TIP NO. 12: CONTROL YOUR ENVIRONMENT If you don’t buy it, you can’t eat it! Controlling your environment includes everything from stocking your kitchen with lots of healthy options to choosing the right restaurants. That means avoiding temptation by staying away from all-you-can-eat restaurants. And when it comes to parties, eat a healthy snack before so you won't be starving and be selective at the buffet. Before going back for more food, wait at least 15 minutes and have a big glass of water. BONUS: YOUR GRANDMOTHER WAS RIGHT! Breakfast is the most important meal of the day. Besides fueling your body, the Perfect Breakfast helps eliminate the mid-morning crash, supports your goals to manage cholesterol, blood sugar and blood pressure. Try it for 90 days – you will be pleasantly surprised! THE PERFECT BREAKFAST Ingredients 1. 1 cup oatmeal (old fashioned or steel cut) 2. 6 walnut halves 3. Applesauce or apple juice (as needed instead of milk and sugar) 4. 1 to 2 tsp. Cinnamon 5. 1 tbsp flaxseed oil Instructions 1. Before bed, place oatmeal in a covered sauce pan. Cover oats with water allowing the oats to naturally soften over night. Place lid on the sauce pan. 2. In the morning, transfer the softened oats into a bowl. 3. Mix 1 tbsp of flaxseed oil into the oatmeal. 3. Thin the consistency and sweeten the oats with applesauce or apple juice to taste. 4. Sprinkle cinnamon over the oats. 5. Crumble the walnut halves and sprinkle over the oats. For a change of pace, choose sliced almonds. It is best if you eat your perfect breakfast at room temperature. You can heat your perfect breakfast on the stove or in a microwave if you keep the temperature below 108º to protect the vitality in your first meal of the day. PS: It’s OK to fall off the wagon – occasionally. Just don’t make it a habit. The rule of thumb is: IT’S NOT WHAT YOU DO OCCASIONALLY THAT HURTS YOU – IT’S WHAT YOU DO EVERYDAY.

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