Let’s take rice as an example. Scientists think that humans first started cultivating rice over 8,000 years ago, and it has steadily grown in importance as a food ever since. Over time, methods of “improving” rice were also developed. If you could afford it, polished rice (rice with the husk, bran and germ removed) became prized because it was prettier, tastier, and could be stored longer. The problem was that people who relied on this “improved” rice as their primary dietary staple frequently developed a neurologic disorder known as beriberi.

In some towns in Asia, close to half of the babies there died from beriberi. At that time, though, people didn’t connect the development of this terrible condition with their reliance on polished rice, and the idea that a nutrient could prevent a disease had never been proposed.

Then, in 1912, a Polish biochemist named Casimir Funk prepared extracts from rice polishings that prevented beriberi. Funk concluded that there was something in rice polishings that was crucial for life and that beriberi was thus a nutrient deficiency disease. He called that something a “vitamin”—from vita (Latin for “life”) and amine (Latin for “a nitrogen compound”) (1). About 14 years later, the vitamin responsible for preventing beriberi—thiamin—was isolated.  So thiamin has the honor of being the first vitamin and the first nutrient that we didn’t know we needed until we threw its source (rice bran) away.

Given what we know today, it’s hard to imagine how little we knew about nutrition in the early 1900s. In those days, the USDA warned consumers that fresh fruits and vegetables were a luxury that “simply pleases the palate without properly nourishing the body”(2). Funk’s discovery stimulated intense research activity over the next 35 years, during which virtually all the currently known vitamins were discovered. In the 20^th century, 17 Nobel prizes were awarded for discoveries associated with vitamins (3).

Another milestone in vitamin nutrition came in the early 1930s, when a Hungarian scientist, Albert Szent-Gyorgyi, noticed that vitamin C was more effective if it was taken with another nutrient—a flavonoid—common in vitamin C-rich fruits and vegetables (4). The implications of Szent-Gyorgyi’s discovery—that intake of nutrients in a combination more closely resembling whole foods can be more beneficial than single, isolated nutrients—was profoundly important, but largely ignored by the burgeoning vitamin industry. Instead, the vitamin industry focused on developing synthetic, often high-dose, vitamin supplements without regard for the other nutritional components that may accompany them in foods.

The consequence? A growing number of scientific studies suggest that intake of high-dose/isolated/synthetic supplements can be harmful (5–9).  Many Americans responded to this information by tossing out their vitamins and other supplements.

But, is this wise?  It’s common knowledge that most Americans do not eat an adequate diet. What may not be as commonly known is that there is a better way to supplement.  Mannatech paid attention to Szent-Gyorgyi and others and has long been committed to supplements based on Real Food Technology^® solutions. The science behind these supplements takes into account the importance of consuming sensible amounts of nutrients in food forms.

So it seems fitting, on the 100^th anniversary of the discovery of the first vitamin, which was sourced from rice bran, that Mannatech is now introducing to the marketplace NutriVerus™ powder. Enhanced with stabilized rice bran, NutriVerus powder brings together Mannatech’s very best patented technologies and the culmination of years of research into the simplest and most affordable product to provide complete dietary supplementation for the whole family.*

NutriVerus powder, which can be added to virtually any food or beverage without altering the taste, provides numerous health benefits, including cellular communication and immune system and antioxidant support.** NutriVerus powder also helps maintain energy levels and supports proper brain, organ, gland and cardiovascular function.**  It’s the best solution for people who value a simple, affordable nutritional supplement based on Mannatech’s best technologies.

Happy Birthday, vitamins! You’ve come a long way, baby!

*NutriVerus powder is appropriate for adults and children 4 years and older.

**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.

Reference List

1. Griminger P. Casimir Funk–a biographical sketch (1884-1967). J Nutr 1972;102:1105–13.
2. Milner, R. D. The cost of food as related to its nutritive value. 1902. Yearbook of the United States Department of Agriculture.  Ref Type: Report
3. Carpenter KJ. The Nobel Prize and the Discovery of Vitamins. http://www.nobelprize.org/nobel_prizes/medicine/articles/carpenter/
4. Rusznyak St., Szent-Gyorgyi A. Vitamin P:  Flavanols as vitamins. Nature 1936;133:27.
5. Vivekananthan DP, Penn MS, Sapp SK, Hsu A, Topol EJ. Use of antioxidant vitamins for the prevention of cardiovascular disease: meta-analysis of randomised trials. Lancet 2003;361:2017-23.
6. Klein EA, Thompson IM, Jr., Tangen CM et al. Vitamin E and the risk of prostate cancer: the Selenium and Vitamin E Cancer Prevention Trial (SELECT). JAMA 2011;306:1549–56.
7. Mursu J, Robien K, Harnack LJ, Park K, Jacobs DR, Jr. Dietary Supplements and Mortality Rate in Older Women: The Iowa Women’s Health Study. Arch Intern Med 2011;171:1625–33.
8. Jackson RD, LaCroix AZ, Gass M et al. Calcium plus vitamin D supplementation and the risk of fractures. N Engl J Med 2006;354:669–83.
9. Bolland MJ, Grey A, Avenell A, Gamble GD, Reid IR. Calcium supplements with or without vitamin D and risk of cardiovascular events: reanalysis of the Women’s Health Initiative limited access dataset and meta-analysis. BMJ 2011;342:d2040.

To answer the question, let’s establish a few things about our bodies. There is a point (most agree it is somewhere in our mid-20s) where our bodies begin to naturally lose lean muscle mass.  Basically, this is simply the aging process at work. Once it starts, this loss of lean muscle mass continues each year until you die. Additionally, this lessening of lean muscle mass affects your metabolism in a negative way (meaning your metabolic rate declines).  Metabolism is defined as the speed and ability in which your body burns food as energy. Isn’t aging a wonderful thing?

With the decrease in lean muscle mass and the slowing of our metabolism, we are in a situation of decline.  This state of decline is combated in the following ways:

1. Progressive resistance (weight) training — to build lean muscle, which in turn positively affects metabolism.

2. Cardiovascular training — to increase cardio-respiratory fitness and burn body fat, which positively affects metabolism.

3. Proper nutrition— consisting of low saturated fat protein and quality carbohydrates in the form of fresh fruits and vegetables. This will help the body rebuild, maintain a steady supply of energy and avoid storing excess fat.

With this established, I hope you can see how our definition of maintenance as it pertains to fitness must change. To maintain, we can’t just do the same things over and over again; we must steadily build at least as much as we lose. This building process requires steady attention, commitment and dedication.

When your body is already in a state of decline, do not fall into the trap of thinking you don’t have to change-up your fitness routine. Decline will continue to occur. To move beyond it, you must build, push, grow and continue to pursue fitness in a proactive, aggressive and progressive manner. Here’s to increase instead of decline!

Imagine this:

How do you think you would respond?

We’d like to think that saner heads would prevail but odds are, the first thing you’re likely to do is run out and eat the most extravagant dinner you can think of. Progressively, over the next few days, you’ll  probably go and buy anything and everything that you’ve ever wanted but never had the means to get before. You might take a spontaneous trip or buy a sports car and pay in cash. For weeks, you won’t even consider what the balance in your bank account is. But, as that initial surge of euphoric spending starts to wind down, you will eventually begin to think about using your fortune a little more responsibly—investing, saving and budgeting. You’ll probably consult a professional advisor who knows how to navigate the treacherous waters of financial planning. And, most likely, you’ll coast along this way for a considerable amount of time—your fortune entrusted into the hands and judgment of another person, just happy to be finally carefree.

But, eventually, time will pass, and your understanding of finances and the way the world works will begin to expand. You’ll start to see opportunities and causes that you would like to invest in. You’ll observe other people managing their own fortunes. And you’ll watch them, the captains of their own futures, as they reap the rewards and gain a deep sense of gratification, knowing that their fortune is being used in exactly the manner that they deem fit. And at some point, you will know that the time has come for you to take action.

This is exactly how we are with our health.

Good health is an indescribable fortune. Just ask anyone who doesn’t have it, and they will tell you that no amount of money could ever be as valuable as a lifetime of health. We can choose to waste what we have, or we can choose to invest in it and turn it into something that lasts and helps us make a lasting impact on others. When we are young, we often take our good health for granted. We live with little regard for the consequences of our actions and constantly presume upon the incredible resilience of our bodies. But as we age, we begin to feel the changes in our day-to-day lives. We start to realize that we won’t be young forever, and we begin to accept the reality that the choices we make today will determine how we spend the remainder of our lives.

For many, the realization is the genesis of their journey down the path of healthy living and natural eating. They go to their local health food store or consult with their most “granola” friend and begin implementing subtle changes to the way they do life. For some, these subtle changes  are enough. They are content knowing that they are making an effort to live better. But for others, there is a sense that they should be doing more than simply hovering in a cloud of good intentions and living on the periphery of health consciousness. If you’re one of those people, you may be asking, “So where do I go from here?”

Setting a course for educating yourself about all things healthy can be daunting. Too much information and WAY too many opinions and options can cloud the path you’re on; this dense fog of confusion can make it hard to even know where to start. If this is where you are, or if you are just looking for additional resources to further your understanding of healthy living, here is a short list of current hot  topics in the health community that you can investigate to help get you started:

Organics: The word “organic” has become so common that it’s easy to overlook. Learn what it means and why it’s important at Organic.org.

Gluten Allergy/Intolerance: Recent studies suggest that as many as 1 out of every 100 people may have sensitivities to various kinds of gluten, but the information that the medical community largely relies on is based on tests done almost 60 years ago. To learn more about gluten challenges and resources, check out the following sites:

TheGlutenSyndrome.net

GlutenFreeSociety.org

Leaky Gut Syndrome: You may not have heard of this term before, but it has become a huge topic in the world of healthy living and is proving to have a much larger impact than was previously believed. Learn more at these sites:

Enzymestuff.com/conditionleakygut.htm

LeakyGutSymptoms.com

Supplements: Everyone wants to know they are getting the complete nutrition that their bodies need, right? Well, not everyone knows that 95% of the dietary supplements available today are synthetically made and consist mostly of rock and coal tar. But there are alternatives. You can read more on this topic in the following articles:

Natural, Synthetic or Real Food? (Part 1)

Formal Education: Self-study is a great first step and can help improve the quality of your life considerably, but sometimes you need to take things a step further and learn from those whose experience and expertise surpasses what you can ”Google” on the Internet. A new program from Mannatech and Texas Woman’s University provides an accessible and affordable option to learn more about health and nutrition. Check it out!

Are You Ready to Improve the Health of Your Career?

Don’t squander your  fortune;   Educating yourself can help you make the most out of the life you have been given.

After more than two decades in the fitness industry, I have assisted many men and women with resistance exercise plans. Often, I’ve found the women to be concerned about bulking up too much or they say, “I am afraid of looking like a man!”

Let me alleviate this concern now by stating to women that heavy weight-training will NOT make you look like a man. You can’t build as much muscle if testosterone levels are not high enough. As women, you do not need to fear “bulking up” because you have far less testosterone in your bodies. Instead of becoming bulky, women who lift weights become leaner and more defined. So, if you are looking to develop greater strength, lose body fat and reshape your physique, you should definitely consider heavy weight-training. Although multiple repetitions using a lighter weight increases muscle endurance, it doesn’t build lean muscle mass or create definition the way heavy weights do. These are both good things for men and women.

Heavy weight-training, also known as high intensity-low volume training, is incredibly beneficial if done safely and correctly. This type of training not only facilitates growth of lean muscle, a critical element to increased metabolism and fat burning, but it also stimulates increased density to the bones (more calcium and more stability). A heavy weight-training workout can be described, generally, as follows:

5–8 repetitions at 75%–85% of the one-rep maximum weight that you can lift on a particular exercise

For example, let’s say your one-rep maximum for the bench press is 100 lbs. 75% of that is 75 lbs., and 85% is 85 lbs. So, for heavy weight-training, you should do 5–8 repetitions of 75 to 85 lbs. These 5–8 repetitions should be performed in 3- to 4-set intervals with 2 to 3 minutes of rest between each set.

I recommend that both men and women, who have been involved in consistent (at least three times/week) resistance exercise for at least three consecutive months, add the following routine into their plan twice per week:

(All of these are to be done at 75% to 85% of your one-rep max.)

Mix this type of training into your regular regimen for one month at a time. And then take a month off (return to higher repetition, lower weight training) before returning to the heavier training.

There is no need for women to fear “bulking up.” It is physiologically impossible for a woman to get as big as a man by lifting heavy weights, unless she is taking hormones or other chemicals. The only thing to “fear” is all the attention you might get for being leaner, stronger and more defined. I’m positive you will enjoy the amazing benefits you will experience from heavy weight-training.

With each new year, typically comes a new set of resolutions, but very rarely do we think of these resolutions in terms of goals. If we put as much thought and effort into making new years’ “goals” instead of just “resolutions,” we just might be more likely to actually accomplish a few things.

Let’s look at one of the most popular resolutions—improving fitness (or more commonly, losing weight). If we immediately begin thinking of this resolution as a goal and treating it that way, it could have a significant impact on our success rate and whether or not we “stick with it.”

A health and fitness goal should be treated like any other goal—it should be written down and then broken into mini-goals, which will help us maximize our chances of actually achieving the greater goal.

One proven way to help set effective goals is using the “SMART” method. Ask yourself: Is it specific, measurable, attainable, realistic and time-based? The “SMART method allows you to take a mere idea or “resolution” and transform it into reality.

S – Specific: The goal should convey exactly what is to be accomplished. For example, rather than stating, “I want to lose weight,” try something more specific like, “I want to lose 10 pounds.”

M – Measurable: The goal should be set up in a way so that progress can be evaluated. Continuing with our weight loss goal, the measurable factor might be something like, “I want to fit into that size 8 dress from last year.”

A – Attainable: The goal should be possible. This doesn’t mean you should make the goal too easy (un-motivating), but you definitely don’t want to make the goal too difficult (creating frustration).  An attainable goal is one that should be motivating, challenging and doable.

R – Realistic: The goal should be in line with your lifestyle, needs and abilities. For example, a health seeker with a knee injury who is trying to lose weight using a cardiovascular activity would probably not want to choose a sprinting routine. A better approach would be choosing an activity or exercise equipment that keeps that particular limitation in mind, such as swimming, biking or using an elliptical trainer.

T – Time-based: The goal should include a specific date of completion, with mini-deadlines along the way.  For example, “I want to achieve my goal of losing 10 pounds by March 31, 2012.”  You could then set up dates where you’d like to reach -2 pounds, -5 pounds, etc.

With all that said, I would like to encourage you to set one or more fitness goals for 2012 and WRITE THEM DOWN!!  You can utilize any number of the free online tools available for keeping a diet and exercise journal or you can write them down on sticky notes and put the notes up where you can see them each day. This will help to remind you of what you committed yourself to and will help keep you accountable.

In addition, when setting your goals, try to identify a support system. Having a spouse, family member, friend or co-worker who supports your desire to change will only enhance your chances for success.  In many cases, that support system may even turn into your exercise partner, giving you another level of healthy accountability.

Utilizing these tips along with the SMART method for goal-setting will help set you up for success. Remember, as with almost anything else in life, health and fitness is a journey and a lifestyle, not a sprint or overnight result.

Happy 2012, and let this year be your best year yet!

Your Tongue

The average person is born with about 10,000 taste buds on his or her tongue. Each taste bud is made up of approximately 100 sensing cells that are continually regenerating. But as we age, some of our taste cells die and are not replaced. A common misconception is that “one’s palate matures and becomes more sophisticated over time.” The reality is that children are generally more physiologically sensitive than adults, and that taste and smell sensitivity decreases with time. In fact, an older person may have only 3,000 to 5,000 working taste buds. That’s why certain foods may taste stronger or be less appetizing to kids than they are to adults; young people experience more of the nuances in foods than we do.

Your Nose

The tongue is not the only thing that “tastes” your food. Your tongue and nose work together. Most people can detect up to 10,000 different smells or odors. But, typically, you can distinguish only four different tastes: sweet, sour, salt and bitter. Since 1990, another taste has been added to the mix. It is commonly known by its Japanese name, “umami,” which is translated as “richness” or “deliciousness” and often described as “savory.” All of the other tastes or flavors that you notice are actually influenced by your nose.

While you’re chewing, food releases chemicals that immediately travel up into your nose. These chemicals trigger the olfactory receptors inside the nose and send messages to your brain. The olfactory receptors work with your taste buds to create the true flavor of the food you are eating.

Your Brain

Perceptions from both taste and smell are merged in our brains to produce the full sensation of flavor. This combination of senses can also generate extremely powerful emotional responses. How exactly does that work?

The olfactory receptor cells in the nose are actually brain cells—the only brain cells that are exposed on a body surface. Unlike other brain cells, the olfactory receptor cells are continually dying off and regenerating themselves. These cells and your taste buds work synergistically to bring sensations from the nose and mouth to the brain. The nerves involved in this process are closely linked to our emotional centers and memory centers.

As we grow older, we accumulate psychological experiences and emotions related to foods and drinks that can contribute to our preferences. So, a food that brings back pleasant memories can become more desirable, while a food associated with something unpleasant can eventually become physically distasteful.

New Tastes

Taste is as personal as fingerprints, but unlike fingerprints, our tastes can change. The ability to recognize tastes increases gradually as children age, especially between the ages of 13 and 14. As our taste buds develop, the foods that appealed to us in childhood may not be as pleasurable anymore, and vice versa, so the teen years are actually a good time to help your kids experiment with new foods.

On the other hand, because we experience a loss of taste buds and decreased smell sensitivity as we get older, sometimes we can try a food we never liked when we were younger and suddenly love it. Repeated exposure to new foods, especially healthier ones, on a regular basis is a great way to encourage children and adults to overcome past aversions and discover new favorites.

Tips for Encouraging Healthy Eating

• Always keep fresh produce in the house and suggest a fruit or vegetable option first when helping family members decide on a snack.
• Although you should be setting a good example yourself, children are more likely to notice what other kids are eating. If you can convince older children to try a new dish, the younger ones will probably taste it, too.
• Make gradual changes. Don’t take an all-or-nothing approach. Substitute a side dish or main dish with something healthier here and there, but don’t change the whole meal at one time or present several new dishes all in one week. If it’s a disaster, your next attempt may be met with even less enthusiasm.
• Actively involve family members in purchasing, preparing and serving foods. Strange foods are a lot less threatening when a child (or even your spouse) has been a part of the whole process.

There are hundreds of delicious and nutritious fruits, vegetables and whole grains that can be included in daily meals that you may never have tried before. I encourage you to experiment with me. Next time you go to your local farmer’s market or to the produce section at your grocery store, look for unique selections to add interest and fun to your meals. Try this:

• Allow one family member to pick out a fruit or vegetable that they’ve never tried.
• Get another family member to research recipes and choose one.
• As a family, prepare the recipe for a sit-down meal where all are gathered.
• Encourage everyone to taste slowly, breathe in the scent and savor the flavor.
• Discuss what you taste, what you think about the texture and how the food makes you feel or what it reminds you of.
• Then, vote. (1) We like it and will have it again sometime. (2) It has potential, but we want to try it in a different kind of recipe. Or — (3) No way! Let’s move on to something else.

I recently tried this with parsnips, which I’d never had before. I have to admit, though, I didn’t involve my husband, Bart, until it came to the tasting part. I made Whipped Carrots & Parsnips. I was surprised; I actually liked it. Bart said he’d eat it again, but he didn’t really care for it. Darn it! Oh well, there’s a Honey Roasted Parsnips recipe that I think I’ll try again in about a month. Meanwhile, I’ll get him to help me pick out the next healthy product to add to one of our meals.

Why don’t you try this experiment yourself, and let me know how it works out for you? It’ll be fun.

Research Sources: Levine Children’s Hospital, Northland Community & Technical College (Minnesota); Wine Consumer Preferences and Behaviors (2010 Report by Tim Hanni MW and Virginia Utermohlen, MD); SuperKidsNutrition.com; Children’s National Medical Center.
 
Photo Notes: Yes, that is a picture of me, from several years ago, sticking out my tongue; and yes, that is actually my brain.

What Makes Manapol Extract Revolutionary?

Back in the 1980s, scientists were accustomed to attributing the benefits of foods and medicinal plants to their constituent vitamins, minerals, fats or proteins. Back then, Dr. Bill McAnalley (who later became Mannatech’s first Chief Science Officer) and other scientists discovered that many of the amazing topical and oral benefits of aloe vera gel could be attributed to a polysaccharide (that Dr. McAnalley isolated in its stabilized [acetylated^‡] form and named Acemannan). Researchers demonstrated that these mannose-rich long chains of sugars in aloe vera gel provided impressive immune system support.* Dr. McAnalley then developed the Manapol extract by modifying Acemannan so that it was suitable for human dietary intake.

Dr. McAnalley soon became interested in the role that mannose plays in human cellular communication, and went on to develop Mannatech’s second and third generation glyconutritional dietary supplements, Ambrotose® complex and Advanced Ambrotose® products. Leading the way as a pioneer in glyconutritional technology, Mannatech remains committed to the science of life-changing wellness possibilities. To date, more than 50 patents related to the technology behind our Ambrotose products have been issued globally, and these products are available exclusively through Mannatech.

More on Manapol Powder

Manapol powder is extracted from fresh, washed and filtered aloe vera gel by a specialized extraction method that yields insoluble fibers and stabilized, high molecular weight (MW) soluble fibers rich in long-chain mannose sugars—β-(1-4)-acetylated polymannans. The MW of over 20% of Manapol is >800,000. It also contains the monosaccharide sugars arabinose, fucose, galactose, galacturonic acid, glucosamine, glucose, glucuronic acid, rhamnose and xylose (1),(2),(3). Ambrotose complex powder provides an excellent source of Manapol powder.

Reference List

1.   Luta G, McAnalley B. Aloe vera: chemical composition and methods used to determine its presence in commercial products. GlycoScience & Nutrition 2005;6:1–12.

2.   Duncan, C., Ramberg, J., and Sinnott, R. Striking  differences in Aloe vera gel carbohydrate composition, molecular weight and particle size distributions following processing will not be addressed by dietary supplement GMPs.  1-5. 2008. Poster Presentation at the Scripps Center for Integrative Medicine’s 5th Annual Natural Supplements Conference, San Diego, California. January 17–20, 2008.

3.   Luta G, Duncan C, Sinnott R. Chemical characterization of polysaccharide-rich ingredients from Aloe vera, Larix laricina and Larix occidentalis, and Undaria pinnatifida. Poster Presentation at the Scripps Center for Integrative Medicine’s 6th Annual Natural Supplements Conference, San Diego, California. January 22–25, 2009.

^‡Acetylation of many organic molecules has been shown to enhance their biological effects

* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

Why does our skin dry out?

It’s the same every year. As the temperature outdoors drops, the air becomes dryer. And biting winds of even 5 mph can cause skin to flake. Indoors isn’t much better: Heaters are usually running, which further de-moisturizes the air. Additionally, to keep cold and flu germs at bay, we tend to wash our hands more often, which depletes the skin’s natural oils and causes further dryness. Some medications can dry out skin even more. Add in the fact that our skin isn’t as young as it used to be, and it’s easy to see how these factors combine to make once-lovely skin appear rough and dry. But before you throw up your scratchy hands in despair, there are three simple tips anyone can use to combat the signs of aging and skin dryness.

1. Stay hydrated

This time of year, perhaps more than any other, it’s important to drink lots of water. While recommendations vary, in general, if you drink at least eight 8-oz glasses of water every day, it will go a long way toward not only helping your skin stay supple and younger-looking, but also supporting your overall health. Water is just plain good for you!

2. Feed your body what it needs

When we give our bodies proper nutrition—from whole foods, nutrients from nature and supplements based on Real Food Technology^® solutions—our bodies respond by performing at their best. Which means that every cell within them functions optimally, including skin cells! Don’t forget to include plenty of omega-3-rich foods in your diet to help fortify the skin’s natural oil-retaining barriers.

3. Show your skin some love

Make sure you have a good moisturizer, like Mannatech LIFT™ Body Lotion and Emprizone^® gel (now on sale as a combo through December 23) or FIRM with Ambrotose^® moisturizing cream. After bathing or showering, gently pat yourself dry; then apply the lotion generously to help lock in moisture. Don’t forget to moisturize dry, cracked heels and rough elbows! Reapply the lotion, gel or cream to exposed areas like your hands throughout the day, especially after washing them.

Bonus tips:

Speaking of your hands, be sure to wash them gently. Use warm water, not hot. Remember that hand sanitizers typically contain about 60% alcohol, which can further dry skin, so you might want to opt for gentle, non-drying soap and water whenever possible. Consider wearing gloves for projects that involve cleaning products, like washing dishes. (One way to think about it is, “Don’t let your hands come into contact with anything you wouldn’t put on your face, like dishwashing liquid.”) And finally, sleep with cotton gloves on at night, after applying a moisturizer, to help your hands stay soft and supple.

With these tips in hand, here’s hoping you have a very Merry Christmas and a gentle, supple touch all year long!

Men

• age 19–70        1,000 mg
• >age 71            1,200 mg

Women

• age 19–50        1,000 mg
• >age 51            1,200 mg (3)

However, Professors Walter Willett, Chair of the Department of Nutrition at the Harvard School of Public Health and Heike A. Bischoff-Ferrari, Director of the Centre on Aging and Mobility at the University of Zurich believe that levels of calcium lower than RDA intakes are appropriate. According to the World Health Organization, for individuals living in countries with a high fracture incidence (such as the United States), a minimum of 400–500 mg of calcium intake is required to prevent osteoporosis.

The recent negative calcium studies suggest to us that, at a minimum, it is sensible to be mindful of one’s calcium intake. Even if you decide to go with current RDAs, popping a 1,000 mg/day supplement is probably not appropriate if you are eating calcium-rich foods. Adjusting supplementation based on one’s daily diet makes better sense.  Here’s how much calcium you get from some common foods:

Mannatech offers Real Food Technology^® solutions products that provide excellent sources of calcium.  For example:

Remember, if you’re taking adequate vitamin D, your body’s ability to absorb the calcium you ingest is improved. Studies suggest that calcium supplements be taken with meals to increase solubility; they should also be taken with 8 oz. of water or another liquid. For best absorption, consume a maximum of 500 mg of supplemental calcium at a time.

Reference List

1.   Jackson RD, LaCroix AZ, Gass M et al. Calcium plus vitamin D supplementation and the risk of fractures. N Engl J Med 2006;354:669–83.

2.   Bolland MJ, Grey A, Avenell A, Gamble GD, Reid IR. Calcium supplements with or without vitamin D and risk of cardiovascular events: reanalysis of the Women’s Health Initiative limited access dataset and meta-analysis. BMJ 2011;342:d2040.

3.   Institute of Medicine. Dietary Reference Intakes for Calcium and Vitamin D. 2010.

With so much to do, the good things that we have been doing for ourselves all year long, such as exercising and eating healthy, are usually some of the first things to go by the wayside. We may feel like we have to drop them to make time for all our other “obligations.”

But take heart. You can still achieve the motivation and confidence you need to maintain health and wellness during this wonderful time of the year, while actually getting everything done and, yes, even enjoying it!

Let’s look at some common activities usually tackled around this time of year that you can turn into feats of fitness:

1. Raking leaves

In the fall, the number-one outdoor chore in many areas is probably picking up leaves. This usually boring and mundane activity can become a fun, family fitness event! Plan one hour a week—say, each Saturday morning from 10:00 to 11:00 a.m.—where you and your family will take turns raking—yes, RAKING! Leave those gas blowers in the shed! Raking leaves at a brisk pace is a serious calorie-burner and full-body exercise. In fact, it can burn up to 300 calories an hour.

You can also incorporate some “interval training” (similar to what you might do during your usual cardio exercise) to burn even more calories. For example, try raking as quickly and intensely as you can for one minute, and then rake at a slower, controlled pace for one minute. Do this for 10 to 15 minutes or more, and you’ll be burning some serious calories! Then switch, letting another family member rake for 10 minutes while you bag the piles of leaves. With this activity, you’ll be doing a lot of squatting and really getting those legs working.

Once winter arrives, for those in cold climates, snow shoveling can burn even MORE calories—up to 400 an hour! And if it’s really cold, try chopping firewood to burn more than 400 calories an hour.

2. Doing housework

The holidays are typically a time for entertaining visitors and houseguests. Throw in a holiday party or two, and suddenly keeping your house clean is hard work. Just one hour of cleaning can burn almost 200 calories. Do this one to three hours a week and it can add up fast.

And remember: putting up, decorating and taking down a Christmas tree; decorating the house; and even putting up lights can significantly add to the number of calories you can burn.

3. Shopping—the old-fashioned way

Nowadays, many of us do our holiday shopping online, sitting in a chair in front of the computer. It’s convenient, right? But shopping the old-fashioned way—actually getting out and walking from store to store—is a great cardio activity. Add in fighting your way through the crowds and carrying shopping bags around, and you’ve got yourself a serious workout!

The tip here is to try shopping for (gulp!) one hour, one to three times a week (try devoting one hour of shopping for each person on your list). Use “window shopping” to your advantage! If you don’t know what to get Dad for Christmas for the fortieth year in a row, then take advantage of walking around and looking from store to store in the mall while you get your workout in. Who knows? You might just stumble upon the perfect gift in the process!

Just one to three hours a week engaged in any (or all) of these everyday activities can significantly impact your level of fitness! But let’s not forget diet and nutrition. During this busy time of year, we need to continue eating right and snacking smart. Here are just a couple snacks that go especially well with the winter season:

Walnuts. This great winter nut is a wonderful source of those healthy fats, protein, fiber and essential amino acids we all need. Keep a handful with you in a plastic bag to carry in your car, purse, briefcase or laptop bag. Walnuts also make a healthy addition to winter recipes.

Winter squash. Acorn and butternut squash are readily available in the supermarkets this time of year. They’re also healthy, tasty and very versatile in recipes. Even something as simple as chopping an acorn squash in half, scooping out the seeds, sprinkling a little cinnamon or drizzling a teaspoon of honey inside, and then baking for an hour at 350° to 400°, makes a tasty, healthy snack or side dish. Check out some other healthy squash recipes here.

So there you have it—a few ideas to help you keep up the level of fitness you’ve worked so hard all year to achieve! Be creative, stay motivated and enjoy the holidays!

And, of course, there will be food. Lots of calorie-packed, cholesterol-raising, wonderfully delicious food.

Which poses a problem for those of us trying to stick to what we know is a healthy lifestyle. We spoon up the casseroles and skip the workouts all in the “spirit of the season.” What’s a health-conscious person to do?

Over the past year, the writers of HealthyScience.net have shared some great ideas on how to keep things in check over the holidays. From doctors to personal trainers to product managers, this crew from Mannatech has some uniquely specific advice for you this year:

1. Thanksgiving – Time for a Happy, Healthful Family Reunion, by Dr. Stephen Boyd
   Making even the smallest of adjustments can make the biggest differences over the holidays. Dr. Boyd shares ideas on swapping to low-fat ingredients in your meals and spending a little more time throwing the frisbee in the yard with the kids. Take his little suggestions to heart, and you’ll see a big difference.
2. 7 Tips for Avoiding the Pitfalls of Holiday Weight Gain, by Tyler Horton.
   You’ve probably never seen a list like this before. Tyler Horton, product manager at Mannatech for Weight & Fitness products, passes along some great fitness ideas worth trying this year to keep your workouts in check. Set your schedule, be realistic and don’t get discouraged are just a few of Tyler’s tips.
3. Holiday Balancing Act, by Nina Fuller
   Mannatech copywriter and food guru extraordinaire Nina Fuller starts her post of with this shocking fact: “According to the Calorie Control Council, the average American consumes 4,500 calories and 229 grams of fat on Thanksgiving Day.” Yikes!! But then she makes it all better by sharing some deliciously healthy recipes that will help you beat the odds this year.
4. Dietary Guidelines: The USDA Makes It Simple; Mannatech Makes It Complete, by the Mannatech R&D Department
   Though not specific to the holidays, it certainly applies (maybe more than ever). The USDA’s latest guidance on healthy portions is simpler than ever. Adding certain Mannatech products over the course of your day can help even more.

Keep checking this page for even more holiday health tips as the season progresses. And don’t forget to subscribe for free updates and get Healthy Science delivered straight to your inbox every times there’s a new post (typically twice a week).

Follow Mannatech on Twitter (@Mannatech) or watch Mannatech Videos on YouTube.

Typical Holiday Plate

Turkey, dark meat w/ skin — 442 calories (7 oz)
Green bean casserole — 113 calories (1/2 cup)
Giblet stuffing/dressing — 300 calories (1/2 cup)
Sweet potato casserole w/ marshmallow topping — 250 calories (1/2 cup)
Mashed potatoes w/ gravy — 175 calories (1/2 cup)
Canned cranberry sauce — 220 calories (1/2 cup)
Cornbread w/ butter — 380 calories (2 pieces)
Pecan pie — 510 calories (1/8 pie)
Egg nog — 224 calories (1 cup)
TOTAL: 2,614 calories

Between holiday parties and family gatherings, November to January can be unkind to your waistline and a disaster for your diet. Moving the needle up on the scale seems like an unavoidable result of the season’s festivities. So, how do you prevent pouring on the pounds while still participating in all the holiday fun?

Some simple substitutions of your high-calorie, fat-laden favorites could drastically decrease those numbers. The trick to preparing foods that are nutritious and satisfying, yet lower in calories, is to pack in the flavor and pull out the fat. Here are some easy substitutions that don’t really sacrifice taste. Use:

• Skim milk instead of whole milk
• Applesauce in place of oil
• Natural sweeteners instead of white sugar
• Egg whites instead of whole eggs

A Better Option

Turkey — mix of white and dark meat — 200 calories (3.5 oz)
Green beans w/ garlic and parmesan cheese — 80 calories (1/2 cup)
Cornbread stuffing — 175 calories (1/2 cup)
Baked potato — 129 calories (small)
Homemade cranberry sauce — 87 calories (1/4 cup)
Whole-wheat dinner roll — 74 calories (1 roll)
Pumpkin pie w/ whipped cream — 367 calories (1/8 pie)
Whole milk — 150 calories (1 cup)
TOTAL: 1,262 calories

Really, it’s all about balance and eating smarter. You don’t have to do a complete plate make-over; you should enjoy the holidays after all. But to avoid a carb/fat/sugar/calorie overload, you might want to do some mixing and matching and swap out a few of your traditional recipes for some healthier alternatives. I’ve provided links to a few recipes above and below.

And don’t forget to keep an eye on portions; often a portion size is closer to ½ cup rather than 1 cup. But that’s not what you’ll see on a typical holiday plate.

A Much Healthier Plate

Turkey — white meat —115 calories (3.5 oz)
Steamed lemon/dill green beans — 74 calories (1 cup)
Healthified stuffing — 120 calories (1/2 cup)
Salad greens with dried cranberries — 25 calories
Pumpkin mousse w/ whipped topping — 96 calories (2/3 cup)
2% milk — 122 (1 cup)
TOTAL: 552 calories

Living a healthy lifestyle does not mean giving up all the foods you love, at least not all the time. Don’t deprive yourself or try to lose weight at this time of year; you probably won’t be successful, and it’s highly likely that you will be miserable. The holidays should be a time for family, fun, laughter, connections and, of course, food. But everything in moderation. If you do overindulge, don’t just crash on the couch after eating; look for ways to get moving and burn some calories. If you don’t do this already, start a new tradition: after the main meal, take a group walk. Check out Fitness Magazine for some holiday recipes and flab-fighting strategies. It’s more important at this time of year to make a commitment to maintain your weight and enjoy the season.

A holiday period filled with happy times and healthy choices, implementing a flexible and resourceful balancing act, just might lead to an extended amount of quality time with your family and friends. And that’s something to be truly thankful for.

¹http://www.caloriecontrol.org/articles-and-video/feature-articles/stuff-the-bird-not-yourself
²http://www.webmd.com/food-recipes/features/low-calorie-holiday-recipes

It’s unfortunate that previous studies, which showed supplements either had positive effects or had no negative effects, have been largely ignored by the press. Nonetheless, to make good decisions, it’s important to explore the details of the supplement studies in question. When we did just that, we found that the men in the prostate cancer study were taking a very high dose of synthetic vitamin E. Complete product and dosage information was not provided in the study of post-menopausal women, but doses of the most dangerous supplement, iron, were also very high—suggesting that these women were being treated for a health condition. It can thus be argued that the take-home message from these negative studies is something many of us already knew: high doses of supplements, particularly synthetic supplements, can be harmful.

Given the well-established fact that most people consume a nutrient-poor diet, it also seems unwise, based on a couple of negative studies, to “throw out the baby with the bath water.” In fact, highly regarded nutrition experts continue to endorse the judicious use of high-quality dietary supplements. Mannatech agrees, and has long been devoted to developing dietary supplements based on Real Food Technology^® solutions.

Cases in point: Mannatech’s PhytoMatrix^® caplets and Ambrotose AO^® capsules are both NSF-certified, Kosher-certified, gluten free and suitable for vegetarians. The PhytoMatrix product, which provides sensible amounts of vitamins, minerals and phytonutrients, is the best vitamin/mineral supplement available today. Ambrotose AO is a clinically effective product containing a blend of food-based antioxidant nutrients in sensible quantities (unlike most antioxidant supplements, which pack in high-dose synthetic ingredients and have demonstrated no clinical benefits) (3).

To foster more informed nutrition and health choices, Mannatech and Texas Woman’s University have developed a unique online university-level course, which includes instruction on comprehensive nutrition, integrative health and dietary supplementation. The course, which will be available in early 2012, is unique in that it provides guidance for effectively coaching those interested in pursuing healthy behavioral changes.

Reference List

1.   Klein EA, Thompson IM, Jr., Tangen CM, et al. Vitamin E and the risk of prostate cancer: the Selenium and Vitamin E Cancer Prevention Trial (SELECT). JAMA 2011;306:1549–56.

2.   Mursu J, Robien K, Harnack LJ, Park K, Jacobs DR, Jr. Dietary Supplements and Mortality Rate in Older Women: The Iowa Women’s Health Study. Arch Intern Med 2011;171:1625–33.

3.   Bloomer RJ, Canale RE, Blankenship MM, Fisher-Wellman KH. Effect of Ambrotose AO on resting and exercise-induced antioxidant capacity and oxidative stress in healthy adults. Nutr J 2010;9:1–17.

A man in the far corner of the gym is sweating and grunting as he stares intently at the reflection of his chiseled upper body. His chest, arms and shoulders are clearly visible, as the only covering on his upper torso is a gray, string tank top. His upper body muscles bulge with amazing striated definition, causing other gym occupants to cut quick, jaw-dropping glances his way. One can almost imagine what the envious onlookers are thinking:  “Man, I wish I had arms like that.”…”I wonder how he got his chest that defined.”…”How do I get those shoulders shaped like boulders?”

What I See

What I notice is that while his upper body is clearly visible, his lower body is covered with baggy, possibly oversized, pants. Something seems dreadfully wrong and out of place.  At first, I just can’t figure it out. After I complete my exercise session, I run into the “Greek god” in the locker room. He looks much different now. I will not describe what he is wearing, but let’s just say, at this point, I can clearly see his upper AND lower body. His upper body is still impressive. However, his lower body looks like a couple of thin, brittle sticks about to buckle under the bulk of his massive upper body. We strike up a conversation at which time he mentions that he is getting ready to go on a jog “to work his legs.” As the conversation continues, I quickly realize that, like many others in gyms all over, this man has somehow been misinformed. He believes he can train and build his legs for strength by jogging.

Balanced Training

Jogging is an aerobic activity designed to work such things as the heart, lungs and respiratory system. Jogging will NOT build strength in your legs. You must train your upper body and lower body with weights in a balanced manner. If the principles of resistance training are not followed for the entire body, imbalanced training will result. This, in turn, results in an imbalanced physique (e.g., a large upper body and a small lower body).  An imbalanced physique is more susceptible to injuries. And, let’s be honest, it just doesn’t look good. Do not neglect weight training for your lower body. Your legs are just as important as your arms. Balanced training for a balanced physique is the answer.

1. Schedule It In

Treat your workouts like you would an important work meeting or a doctor’s appointment; include them in your daily schedule and stick to it. Whether you use an e-mail calendar program, a smart phone or an old-fashioned day-planner, make your workouts part of your regular activities. Some people do better with a routine and working out at the same time every day. However, the additional commitments of work, family and friends that the holidays bring can make that difficult. When things get hectic, I recommend sitting down during the weekend and planning out the coming week, including when you will work out. This not only ensures that you’ll stay committed to your fitness goals, but it will reduce your stress in the long run.

2. Be Realistic

Let’s face it; the dietary onslaught of Halloween, Thanksgiving, Christmas and New Years is enough to pull even die-hard gym rats down. It would be nearly impossible to stick to a strictly clean diet during this time and honestly, why would you want to? This doesn’t mean you should give up, it just means you need to set realistic expectations for yourself. It would be wiser to set a goal of not gaining any weight during the holidays than it would be to try and lose weight. Focus on maintenance and don’t set yourself up for failure. Use the symbolic nature of the New Year and implement your plan on New Year’s Day, whether that’s to lose fat, gain muscle or both. You’ll be more successful and less stressed and discouraged.

3. Give It a Rest

If you’re a regular fixture at your local gym, the truth is that your body needs a break from training about every three months in order to ensure continued growth. One of the best methods for breaking through a plateau is to take some time off, and the holidays provide the perfect opportunity. Pick a week during this time to just relax, knowing that you’re actually doing your body good. However, be sure to maintain reasonable eating habits—moderation is key.

4. Quality, not Quantity

During the hectic holiday season, feel free to reduce the volume of your workouts but keep the workouts you do at a high intensity level. For example, you may be used to working out five times per week. Consider cutting that back to three times per week and instead of focusing on one or two muscle groups each day, do full-body routines. You can incorporate supersets or circuit training to help keep the intensity level up the entire workout.

5. It’s Not All or Nothing

If you miss a few workouts, don’t get discouraged and give up completely. Some is better than none. Get thee to a gym as soon as you can, and stop feeling sorry for yourself!

6. Travel Smart

If travel is part of your holiday plans, scope out local gyms where you will be staying or make sure your hotel has a gym. Most major national gyms allow you to work out at any location, so have your options planned out ahead of time. Be sure to check their hours of operation though as many gyms may close or offer reduced hours on major holidays.

7. Carrots, Not Sticks

If it’s within your means, book an early spring vacation to a beautiful, sunny locale. Knowing that you will have to be on a beach in a swimsuit in February can be a big motivating factor in keeping yourself in check during the holidays.