2. Set realistic goals and write them down

3. Get moving!  Walk more.  Buy a pedometer and walk 10,000 steps a day. Walking 10,000 steps per day improves improved Blood Pressure, Weight control and Diabetes management.

4. Read food labels.  Be conscious of the Carbohydrate content, serving or portion size.

5. Eat a ‘rainbow’ assortment of fruits and vegetables. The more colors, the better

6. Drink more clean water. Ask Dr. Layne how to get pure water for your family

7. Don’t panic if you cheat! Use carb blockers if you absolutely must cheat on your diet

8. Take your Nutritional Supplements (multivitamins, phyto-nutrients) every day.

9. Be a Healthy Role Model to your kids, your family, and friends.

10.  Go for overall improvement in health and energy, not just weight.

COMING IN THE NEXT ISSUE OF GOOD HEALTH NEWS

· The New Epidemic: Childhood Obesity

· Keith Russell brings his experience to  ACAMM as acting CEO

· ACAMM opens new Preventive Health Care Center in Alpharetta

· 75 Billion of your tax $$$ now going to Obesity

· A Sneak Preview of the exciting new ‘Hammam Spa’

· New way to strengthen your Heart – even after a heart attack

· ACAMM begins Advanced Nutrition Classes

· New ways to pay for your Preventive Health Care

‘LOW CARB’ NUTRITION IS HERE TO STAY

For years, Dr. Layne

has told you that a ‘low carb’ nutritional regimen is the best method of long-term weight control.  If anyone still thinks that low carb diets are a fad, look at some of the recent news:

• Subway has announced a low carb menu
• Burger King has a low carb bunless burger
• T.G.I.Fridays’ has announced an “Atkins Approved” Menu
• “Atkins” name has been licensed to many products including Ice Cream with 4 net grams of carb per serving.  Check it out at your local supermarket!
• More and more fast food chains are now adding salads to the menu.

Don’t be fooled!  Read every label, but you can see it now easier than ever to stick with your ‘low carb’ plan.

BEAUTY INSIDE AND OUT:

Now you can have beauty ‘inside and out’ at the new, exciting new HAMMAM SPA and affiliated ACAMM Center, scheduled to open in March 2004.

Dr. Frederick T. Work, one of our ACAMM Senior Consultants is putting the finishing touches to this state-of-the-art Medical Spa complex, conveniently located across from Crawford Long Hospital on West Peachtree Street in downtown Atlanta. 

The Hammam Spa is affiliated with the Atlanta Plastic and Reconstructive Surgery Center and incorporates a full ACAMM Age Management Center within the complex. When completed, this Spa complex will give you access to a full range of health care options for Prevention, Diagnosis and Treatment. Here is a sampling of the services that will be offered:

What brand of Nutritional Supplements should I take?

As may of you know, the Food and Drug Administration does not regulate vitamins and supplement companies and there are huge differences in the quality of the many products on the market.  I use Nutrilite^® supplements and recommend them to my clients. All of the above products are available from Nutrilite^®.  The JuicePlus^® Company also makes a high quality ‘fruits & vegetables’ supplement.  Many of you have asked, “why Nutrilite?”  Let me give you an overview of why I chose this company for my family and my clients.

Nutrilite^®  was the first company in North America to offer multivitamin-multi-mineral supplements over 70 years ago and the company has consistently exceeded industry standards for quality manufacturing. Phytonutrients are plant nutrients that make the vitamins and minerals work more effectively.  Nutrilite^® discovered phytonutrients and they use more of these phytonutrients in their supplements than any other leading company.  In brief, Nutrilite^® provides organic nutritional supplements of superior quality, with and all natural ingredients. (For a complete discussion of Nutrilite^®, go to www.nutrilite.com.  For an independent comparison of vitamins and supplements, go to www.consumerlabs.com.)

Tips to help you stay Slim, Sexy & Healthy

There is no magic pill that you can take to make you lose weight.  However, there are supplementsthat have been shown to assistwhen used with our ‘low carb’ program.  Here are the basic ones that I recommend daily and some information on a good source for these supplements:

·          A high quality, ‘organic’ Multivitamin- multi mineral with ‘phytonutrients’

·          Fruit and Vegetable supplement (chewable tablet is great for kids and seniors)

·      Chromium Picolinate (helps you to burn fat)

·      Carb Blocker (for those weak moments when you cheat! Please take tablets before the meal!)

CAN I EAT AS MUCH AS I WANT ON A LOW CARB DIET?

• Here’s the trick: You should eat only enough food to satisfy your Hunger
• You don’t have to eat ‘butterfly wings’, but don’t ‘pig out’ on high fat foods
• ‘Get a grip’ on how many calories your body needs each day. It makes no sense to eat more calories than your body needs!
• Always read food labels and use lots of colorful leafy greens with each meal

You were meant to be Slim, Sexy and healthy: Keep repeating this to yourself.

NUTRITION

RESEARCH

UPDATE

I always try to update you on the latest research and studies.  In theweightcontrol area several new studies have also discussed the following as being helpful additions to a weight control program.

• Green tea – rich in Polyphenols that speed up metabolism, helping burn calories and fat. Also rich in antioxidants.
• CLA – conjugated Linoleic acid is an omega-6 fatty acid appears to reduce the body’s ability to store fat.  It offers a boost to your metabolism and helps build lean muscle.
• HCA – appears to reduce your appetite, making it easier to cut down on the amount of food you eat.  Dosage ranges from 1000 to 3000 mg.
• L-Carnitine – essential for turning fatty acids into muscle.  Obese people do not burn fat well in their muscles. This appears to work best with other supplements.  Take 500 to 1000 mg.
• Alpha-lipoic Acid

DON’T MICROWAVE YOUR VEGGIES!

I always promote eating a variety of fruits and vegetables together with a serving of high quality protein.   The phrase “rainbow of colors” is one of my favorites.  Many of the fruits and vegetables we buy in the supermarkets do not contain the nutrients and antioxidants that they should and I also recommend a ‘fruits and vegetable’ supplement such as Nutrilite^® concentrated fruits and vegetables or JuicePlus^®.  There are many reasons for this including soil depletion, picking the fruits veggies before they ripen. I have often recommended organic products.

A recent study showed that the few antioxidants that are left in the vegetables can be totally destroyed by the way we cook them.  The study looked at the anti-oxidant content of fresh broccoli and broccoli after it was cooked by Microwaving, boiling and steaming. The broccoli lost 97% of the antioxidants after Microwaving! Boiling was not much better with a 66% loss. Steaming was the best method with almost no loss of antioxidants

FRESH VS FROZEN VEGETABLES

Many people are not aware that veggies are blanched (soaked in hot water) before they are frozen. A study in Finland showed that blanching destroyed up to one-third of the vitamin C and certain antioxidants and up to one half of the folic acid and the B vitamins. Putting the two studies together and you can see that microwaving frozen veggies means that you are getting almost no nutritional value.

RECOMMENDATION Don’t stop eating your veggies.  They contain fiber and they help you maintain your weight.  Look for organic veggies, get out that ‘Steamer’ and take your nutritional supplements!

Looking forward to seeing you in 2004!

STRESS MANAGEMENT EXPERT JOINS ACAMM  TEAM

ACAMM would like to introduce and welcome on board our stress management expert, Dr. Kofi Kondwani.  Dr. Kondwani has been providing treatment and conducting research in stress management programs since 1977.  He is a graduate of Maharishi University of Management with a BS in biopsychology and a Master and Ph.D. in Psychophysiology- behavioral medicine. 

Dr. Kondwani has served as the meditation treatment provider for randomized clinical trials supported by the National Institutes of Health, the Department of Defense, and the National Center for Complementary and Alternative Medicine.  Dr. Kondwani will coordinate the stress management programs offered to ACAMM members.

Good news for your Vision:  Macular Degeneration can be treated:

Macular Degeneration is an eye condition that causes loss of vision in many seniors. Fair-skinned patients tend to be more at risk than dark-skinned patients.   It has now been clearly demonstrated that supplementation of the diet with a combination of Bilberry and Leuteins can delay, and in some cases prevent Macular Degeneration. Steamed Carrots and Spinach are also important sources of nutrients that protect the eye.

Appalling Increase in Obesity in the US

As many of you know, overweight and obesity have reached epidemic proportions in the US. The numbers are appalling.  In the US, almost two thirds of the population is “over weight” and about 30% of the population is obese.  The list of medical associated problems runs from arthritis to heart disease to cancer and diabetes.  Congratulations for starting the process of change.  Here are a few resolutions you may want to share with your family and friends for the New Year:

New ACAMM Centers  open

The American Centers for Age Management Medicine (ACAMM) has opened four new centers in the Atlanta area to satisfy the many patients who want to lie long and healthy lives by practicing ‘prevention’