MARCH 2010 10420 Coors Bypass Albuquerque, NM 87114 (Next to Pei Wei and Borders)
Ok everybody it is a few months into your new years resolution, how are you doing on it? Are you sticking with it and making this year about you? Are your workouts and diet on the right path? If you feel like you are straying away from the path and health and happiness, I have got a few tips to get you back on the straight and narrow path!! 1.) Be very specific about your resolution. Don’t say: “I want to lose weight.” Do say: “I want to lose 5 pounds a month so that I look great in my new swimsuit on the fourth of July.” Make realistic, measurable goals and write them down. 2.) Tell everyone you know. One school of thought says that New Year’s resolutions are best kept to oneself, but look at it this way: the more people to whom you announce your resolution, the more people that will be there to keep you accountable. 3.) Reward yourself. Following through on a New Year’s resolution is rarely easy, so take a day to eat whatever your want, after you get that out of your system you will be less likely to “fall off the wagon.” And don’t forget Complete Nutrition is here to help! Whatever your goals are, lose weight or pack on muscle, we can find you the products that gets you RESULTS. So go on make this year about YOU!
DAVID KINSEL
Certified Personal Consultant
10420 Coors Bypass Albuquerque, NM 87114 (Next to Pei Wei and Borders)
Women’s Health Outsmart Stress Eating
Blame the tough economic climate, the on-
going financial uncertainties or just the general sped-up, stressed-out pace of life these days, but I know a lot of us are feeling pushed beyond our limits at work and at home. And being anxious can be as detrimental to your body as it is to your mind—especially when you attempt to make yourself feel better with unhealthy food such as “comfort” food, as nearly 50 percent of people say they do, according to a survey by the American Psychological Association in Washington, D.C. For me, it’s easy to undo a day of eating salads and going to Spin class with a pint of rocky road. If you tend to inhale a big plate of pasta and at least one glass of wine after a doozy of a day, or simply beeline it to the couch for some good old-fashioned icecream-and-TV therapy, you’ve come to the right place. Use these secrets to prevent a case of stressful stomach from making you self-medicate with carbs. You’ll be on your way to overcoming emotional eating for good.
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Stock your cupboards right If you have a huge, career-making presentation or some other anxiety-producing event that you know is apt to send you looking in your pantry or fridge for comfort, ensure e-mail us
the foods you find there are relatively healthy. Put fruits, veggies, hummus and soups front and center—seeing a healthy option will remind you of your eat-well goals when the pressure is on. Need more? Try making a trail mix with almonds, seeds, dried fruit and walnuts, which have been shown to lower blood pressure and improve mood, thanks to their omega-3 fatty acids.
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Do the write thing Do you tend to head for the vending machine when you come to a thorny part of an assignment at work? Many of us instinctually reach for food as a distraction when we hit a rough patch, but the tension—and the calories—remain long after we’ve finished the bag of chips or or chocolate bar. Rather than eat when you’re not hungry, reach for a pen or a computer screen and jot down your emotions and a plan to remedy the situation. Or send an old friend a warm email to reconnect. You’ll feel better for zero calories!
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Post happy pics Instead of looking in the fridge for comfort, look at pictures of happy times. In your office and at home, display photos of three special days you can glance at when you’re feeling stressed. “Just 10 seconds of concentrating on the images is enough to reduce muscle tension and stabilize your heartbeat,” says Frederic Luskin, Ph.D., author of Stress Free for Good.
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Try a smart swap Can’t resist eating under stress? Nibble pistachios if you’re craving crunch— they help lower blood pressure and reduce the workload on the heart during emotional or physical stress,
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researchers at Pennsylvania State University in State College found. If you tend to seek carb-heavy comfort foods (mac ‘n’ cheese, bread and pancakes, mmm), opt for low-cal but equally satisfying bean soup or oatmeal, says Leslie Bonci, R.D., director of sports nutrition at the University of Pittsburgh. Prefer chomping on crunchy foods, like chips? Try green peppers or carrots instead. If you tend to hanker for sweets when you’re sad (common because they boost serotonin, a natural antidepressant), try an orange or tangerine— its sweetness will satisfy you, and the process of peeling is pleasantly meditative. Work in one of these 5 stress-fighting superfoods for bonus benefits.
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Order right For those zany nights when you get home late, want to put your feet up and can’t even contemplate cooking, go ahead and order takeout (hey, I live in New York City and know my delivery guys by first name). But do it smartly! Order dishes with complex carbs (which elevate serotonin), soluble fiber (to steady blood sugar) and a small amount of healthy fat (to fill you up) to improve your mood and keep you slim, suggests SELF contributor Joy Bauer, R.D. Ordering Mexican? Go for a burrito with black beans and spinach; skip the sour cream. Chinese? Get shrimp or chicken in garlic sauce with brown rice and a side of steamed veggies. Relax and dig in! By Lucy Danziger, SELF.com
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vitamins & general health
Vitamins For Your Hair, Skin & Nails
FOR HEALTHY HAIR, GLOWING SKIN, & STRONG NAILS*
ACTIVE INGREDIENTS: The production of specialized proteins (collagen, elastin and keratin) that make up your hair, skin and nails requires high levels of biotin and we provide 3,000 mcg of this essential B-vitamin, a nutrient generally neglected in other hair, skin and nail products. Also included are generous levels of the Spa Essentials™ HSN Complex to ensure that your body generates the healthiest hair, skin and nails possible.
Hair, Skin, & Nails
Total Nutrition For Your Body’s Largest Organ System* This formula is a unique blend of nutrients selected to promote the growth of your body’s largest organ system - the hair, skin, and nails. The integumentary system (hair, skin, and nails) requires an enormous amount of nutrients to remain healthy, being the only part of your body with tissue that never stops growing.*
• Promotes Healthy, Full Hair* • Supports Smooth, Glowing Skin* • Promotes Stronger Nails*
*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.
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ANOTHER
SUCCESS STORY CE
LAN
1st day
2nd Cycle
27th Day
5-DECA-ZOL™ Highly Anabolic, Hardcore Mass & Strength Gainer* 5-Deca-Zol targets your body’s hormone levels giving you lightning-fast gains in mass and strength. • Hardcore, Massive Growth* • Gain 20 lbs. Of Muscle In 4 Weeks*
3-TEST-OXO™ Enhanced Testosterone Levels For Increased Lean Mass* 3-Test-OXO will naturally increase your testosterone levels, giving you a burst in strength and stamina. Because 3-Test-OXO is naturally occurring, it will combat muscle fatigue, drowsiness and mood swings often experienced during your “off-cycle” which makes this a necessary tool when cycling off hardcore prohormone products.* • Increased Energy And Lean Mass* • Natural Testosterone Enhancer*
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*These statements have not been evaluated by the Food and Drug Administration. This products is not intended to diagnose, treat, cure or prevent any disease.
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Men’s Health The Truth About Protein
If you are what you eat, what does that make a vegan? A string-bean, milquetoast kind of a guy? Of course not—and renowned strength coach Robert dos Remedios, a vegan, is strong evidence to the contrary. Really strong. But most men eat animal products. And we really do become what we eat. Our skin, bones, hair, and nails are composed mostly of protein. Plus, animal products fuel the muscle-growing process called protein synthesis. That’s why Rocky chugged eggs before his a.m. runs. Since those days, nutrition scientists have done plenty of research. Read up before you chow down. Powders are for Everyone Everyone—not just muscleheads—can benefit from the quick hit of amino acids provided by a protein supplement, bar, or shake. Your best bet is a fast-absorbing, high-quality kind like whey protein powder (derived from milk): “It appears in your bloodstream 15 minutes after you consume it,” Volek says. Whey protein is also the best source of leucine, an amino acid that behaves more like a hormone in your body: “It’s more than a building block of protein—it actually activates protein synthesis,” Volek says. Whey contains 10 percent leucine while other animalbased proteins have as little as 5 percent. Casein, another milk protein sold in supplement form, provides a slower-absorbing but more sustained source of amino acids, making it a great choice for a snack before you hit the sack. “Casein should help you maintain a positive protein balance during the night,” says Volek. Building muscle while you sleep? Thanks to protein, anything’s possible. Workouts Require Fuel Every guy in the gym knows he should consume some pro-
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tein after a workout. But how much, and when? “When you work out, your muscles are primed to respond to protein,” Volek says, “and you have a window of opportunity to promote muscle growth.” Volek recommends splitting your dose of protein, eating half 30 minutes before the workout and the other half 30 minutes after. A total of 10 to 20 grams of protein is ideal, he says. And wrap a piece of bread around that turkey, because carbs can raise insulin; this slows protein breakdown, which speeds muscle growth after your workout. Moreover, you won’t use your stored protein for energy; you’ll rely instead on the carbs to replenish you. One study, published in the American Journal of Clinical Nutrition, pinpointed 20 grams as the best amount of postworkout protein to maximize muscle growth. You’re doing this because resistance exercise breaks down muscle. This requires a fresh infusion of amino acids to repair and build it. “If you’re lifting weights and you don’t consume protein, it’s almost counterproductive,” says Volek. Protein also helps build enzymes that allow your body to adapt to endurance sports like running and biking. Timing is Everything “At any given moment, even at rest, your body is breaking down and building protein,” says Jeffrey Volek, Ph.D., R.D., a nutrition and exercise researcher at the University of Connecticut. Every time you eat at least 30 grams of protein, Layman says, you trigger a burst of protein synthesis that lasts about 3 hours. But think about it: When do you eat most of your protein? At dinner, right? That means you could be fueling muscle growth for only a few hours a day, and breaking down muscle the rest of the time, Layman says. Instead, you should spread out your protein intake. Your body can process only so much protein in a single sitting. A recent study from the University of Texas found that consuming 90 grams of protein at one meal provides the same benefit as eating 30 grams. It’s like a gas tank, says study author Douglas Paddon-Jones, Ph.D.: “There’s only so much you can put in to maximize performance; the rest is spillover.” Eating protein at all three meals—plus snacking two or three times a day on proteins such as cheese, jerky, and milk—will help you eat less overall. People who start the
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day with a protein-rich breakfast consume 200 fewer calories a day than those who chow down on a carb-heavy breakfast, like a jam-smeared bagel. Ending the day with a steak dinner doesn’t have the same appetite-quenching effect, Layman says. It’s Not All the Same Many foods, including nuts and beans, can provide a good dose of protein. But the best sources are dairy products, eggs, meat, and fish, Layman says. Animal protein is complete—it contains the right proportions of the essential amino acids your body can’t synthesize on its own. It’s possible to build complete protein from plant-based foods by combining legumes, nuts, and grains at one meal or over the course of a day. But you’ll need to consume 20 to 25 percent more plant-based protein to reap the benefits that animal-derived sources provide, says Dr. Tarnopolsky. And beans and legumes have carbs that make it harder to lose weight. So if protein can help keep weight off, is a chicken wing dipped in blue-cheese dressing a diet secret? Not quite: Total calories still count. Scale down your fat and carbohydrate intake to make room for lean protein: eggs, low-fat milk, yogurt, lean meat, and fish. But remember, if you’re struggling with your weight, fat itself is not the culprit; carbs are the likely problem. Fat will help keep you full, while carbs can put you on a blood-sugar roller coaster that leaves you hungry later. You Need More Think big. Most adults would benefit from eating more than the recommended daily intake of 56 grams, says Donald Layman, Ph.D., a professor emeritus of nutrition at the University of Illinois. The benefit goes beyond muscles, he says:Protein dulls hunger and can help prevent obesity, diabetes, and heart disease. How much do you need? Step on a scale and be honest with yourself about your workout regimen. According to Mark Tarnopolsky, M.D., Ph.D., who studies exercise and nutrition at McMaster University in Hamilton, Ontario, highly trained athletes thrive on 0.77 gram of daily protein per pound of body weight. That’s 139 grams for a 180-pound man. Men who work out 5 or more days a week for an hour or longer need 0.55 gram per pound. And men who work out 3 to 5 days a week for 45 minutes to an hour need 0.45 gram per pound. So a 180-pound guy who works out regularly needs about 80 grams of protein a day. Now, if you’re trying to lose weight, protein is still crucial. The fewer calories you consume, the more calories should come from protein, says Layman. You need to boost your protein intake to between 0.45 and 0.68 gram per pound to preserve calorieburning muscle mass. And no, that extra protein won’t wreck your kidneys: “Taking in more than the recommended dose won’t confer more benefit. It won’t hurt you, but you’ll just burn it off as extra energy,” Dr. Tarnopolsky says. By: Adina Steiman
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SMART Smoothie gourmet shakes play a bigger role than simply adding protein to your diet. When it comes to smoothies as a breakfast option, they do play a role in good nutrition. Many people live life on the go and these shakes contain much more nutrition from a vitamin/mineral standpoint than you get in today’s world. We know that approximately 40% of Americans do not eat breakfast and, therefore, are not getting enough fuel to get them through the day. SMART Smoothie gourmet shakes, combined with a Complete Multivitamin is the perfect solution to help fill this nutrition gap. SMART Smoothie gourmet shakes play a bigger role than simply adding protein to your diet. When it comes to smoothies as a breakfast option, they do play a role in good nutrition. Many people live life on the go and these shakes contain much more nutrition from a vitamin/mineral standpoint than you get in today’s world. We know that approximately 40% of Americans do not eat breakfast and, therefore, are not getting enough fuel to get them through the day. SMART Smoothie gourmet shakes, combined with a Complete Multivitamin is the perfect solution to help fill this nutrition gap.
Skipping meals almost always leads to overeating. This is especially true in the case of breakfast, because you’ve just been asleep for 8 hours and your body needs to recover from Skipping meals almost always leads to overeating. This is thistrue briefin period Use delicious SMART Smoothies especially the caseofofstarvation. breakfast, because you’ve just as a nutritious and satisfying way to get your breakfast and been asleep for 8 hours and your body needs to recover from mid-day snack. this brief period of starvation. Use delicious SMART Smoothies as a nutritious and satisfying way to get your breakfast and mid-day snack.
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VITAMINS & HERBAL FORMULAS
PRODUCT FLAVORS:
Chocolate Fudge
Chocolate Mint
Vanilla Bean
Piña Colada
Mochaccino Latte
G COMIN C R A M 0H 201 Strawberries & Cream
Smart Smoothies are fueled with advanced whey protein and naturally occurring amino acids, making them the perfect morning, mid-day or post-workout snack. The amino acid blend promotes healthy muscle tissue and function while supporting overall metabolism.* Amino acids from dietary protein are an important building block for the immune system and can promote healthy immunity. Smart Smoothies are ideal for supporting healthy energy levels to get you through the day.*
• Support Healthy Energy Levels* • Promote Muscle, Bone & Skin* • Good Source Of Amino Acids* • Support Carbohydrate Restriction* • Support For A More Fit And Toned Physique*
20 individual packets
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17 *These statements have not been evaluated by the Food and Drug Administration. This products is not intended to diagnose, treat, cure or prevent any disease.
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Take Charge With Charger!
For Males 30 and Older • Less Fat Around Your Core* • Increase Energy & Stamina* • Stress & Fatigue Fighter* • Nighttime Weight Loss* If you like Charger, you’ll love the NEW Charger Pack! *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.
The “Charge” Behind Charger ™ Dehydroepiandrosterone, the active ingredient in Charger,™ is a natural prohormone produced in both men and women. Natural levels of dehydroepiandrosterone peak around age twenty and then dramatically decrease as we get older. These decreasing levels contribute to symptoms normally associated with aging as well as many degenerative conditions. Research has shown that it is responsible for producing hormones that increase fat metabolism, stamina and sex drive.*
™*