Long Term HealthLong Term Health- incl. Calcium- incl. Calcium

Long Term Health

• Drink plenty of water• 5 pints per day + allowance for exercise, environment, overweight etc...

• Keep Exercise on Track• Make it specific & routine – e.g. 20 minutes every morning

• Develop a Balanced Diet• Use the knowledge you have amassed at the Wellness Club• Include healthy proteins, colourful carbohydrates, fibre & fats• Ensure a ‘healthy breakfast’, plan your meals and add healthy snacking• Use the Herbalife nutritional range to supplement this

• Track your progress• Measure weight, body fat, inches, steps, food diary etc• What gets measured gets done!

Calcium & Long Term Health

Calcium Deficit - The Facts

Who’s Not Getting Their Recommended Calcium?

Ag

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Recommended Calcium Levels For Optimum Health

Food Sources of Calcium

So Far.....So Far.....

• Water• Meal Plans & Protein• Carbohydrates• Fibre & Digestion• Fats & Heart Health• Exercise

Nutrition…Nutrition… Hydration… Hydration… Exercise… Exercise…

…………..and YOUR commitmentand YOUR commitment

• Vitamins, minerals & Antioxidants

• Appetite control & dining out• Sugar, labels & Marketing• Snacking & Metabolism• Long term health (incl.

calcium)

What Does Osteoporosis Look Like?

Long Term HealthLong Term Health- - Incl. CalciumIncl. Calcium

The following slides can be used in your second and future WLC’s to keep them new and interesting

for repeat attendances

Balancing Blood pH LevelsBalancing Blood pH Levels

What is the pH scale?

NB: pH = potential for Hydrogen

FOOD CATEGORY High Acid Acid Low Acid Low Alkaline Alkaline

High Alkaline

BEANS, VEGETABLES,

LEGUMESPickled Vegetables

Pinto Beans, Navy Beans

Sweet Potato, Cooked Spinach,

Kidney Beans

Squash, Asparagus, Tomato, Rhubarb, Fresh

Corn, Mushrooms, Onions, Cabbage, Peas, Cauliflower,

Turnip, Beetroot, Potato, Olives, Soybeans, Tofu

Carrots, Green Beans, Lima

Beans, Beets, Lettuce,

Zucchini, Carob

Vegetable Juices, Parsley, Raw Spinach,

Broccoli, Celery, Garlic, Barley

Grass

FRUIT   Canned Fruit

Blueberries, Cranberries,

Bananas, Plums, Processed Fruit

Juices

Coconut, Oranges, Cherries, Pineapple, Peaches, Avocados, Grapefruit,

Mangoes, Strawberries, Papayas, Lemons, Watermelon, Limes

Dates, Blackcurrant,

Grapes, Papaya, Kiwi, Berries, Apples, Pears

Dried Figs, Raisins

GRAINS, CEREALS

 White Rice, White Bread, Pastries, Biscuits, Pasta

Rye Bread, Whole Grain Bread, Oats,

Brown Rice

Lentils, Sweetcorn, Wild Rice, Quinoa, Millet,

Buckwheat    Soy Lecithin   

MEATBeef, Pork, Veal, Shellfish, Canned Tuna & Sardines

Fish, Turkey, Chicken, Lamb

Liver, Oysters, Organ Meat

           

EGGS & DAIRYParmasan,

Processed CheeseEggs, Camembert,

Hard Cheese

Whole Milk, Butter, Yogurt, Cottage Cheese, Cream,

Ice Cream

Soy Cheese, Soy Milk, Goat Milk, Goat Cheese, Buttermilk, Whey

Breast Milk    

NUTS & SEEDS

Peanuts, WalnutsPecans, Cashews,

PistachiosPumpkin, Sesame, Sunflower Seeds

Chestnuts, Brazils, CoconutHazelnuts, Almonds

   

OILS         Corn Oil, Sunflower

Oil, Margarine, Lard

Canola OilFlax Seed Oil,

Olive Oil,

BEVERAGESTea (black), Coffee,

Beer, AlcoholWine, Soda/Pop Cocoa Ginger Tea Green Tea

Herb Teas, Lemon Water

SWEETENERS &

CONDIMENTSArtificial Sweeteners

Milk Chocolate, Brown Sugar, Jam,

Ketchup, Mayonnaise,

Mustard, Vinegar

White Sugar, Processed Honey

Raw Honey, Raw SugarMaple Syrup, Rice Syrup

Stevia

Stick to salads, fresh vegetables and healthy nuts and oils. Try to consume plenty of raw foods and at least 2-3

litres of clean, pure water daily.

Steer clear of fatty meats, dairy, cheese, sweets, chocolates, alcohol and tobacco. Packaged foods are often full of hidden offenders and microwave meals are

full of sugars and salts. Over cooking also removes much of the nutrition from a meal!

General Guidance on Balancing General Guidance on Balancing pH LevelspH Levels