perfect salad 6exercises leg -...

A NEW WAYto create thePERFECT SALAD

QUIZ:ARE YOU WORKINGOUT WITH THERIGHT PEOPLE?

what you need to know aboutOligo® Chromium

LEGTIGHTENING EXERCISES6

DAYS TOestablishNEW HABITS21

BLOODSUGAR

BUILD A

HOME GYMON A

BUDGET

the link betweenyour weight and

achieve vitality in every aspect of life issue no. 2

Your life, 100%

Supplement Facts

% Daily Value

Scouting the ideal location 100%

Framing shots for the next day 100%

Rising at dawn to catch perfect light 100%

Setting up equipment 100%

Supervising assistants 100%

Directing models throughout the shoot 100%

Staying alert for the duration 100%

Capturing details others couldn’t see 100%

The vitality to love every minute of it 100%

issue no. 2FEATURES

P28 TAMMY VAN WISSE

Get your head in the game (or water).

P20 BLOOD SUGAR AND WEIGHT A surprising link you can use to help shed pounds.

P5 SALAD BUILDING A new way to create perfect, healthy green salads this spring.

P18 MAKING EARTH THE BEST PLANET IN THE UNIVERSE

P26 WORK OUTON THE CHEAP Creative home gym ideas to help you get started right away—without breaking your budget.

Find out if your workout partner is helping or hurting your progress, how to get gym-quality results at home without buying expensive equipment, why you probably need more chromium, how you can turn healthy behaviors into lifelong habits, and why balancing your blood sugar is the key to managing your weight.

P10 THE ASTHMA, ECZEMA, AND FAST FOOD CONNECTION P8 WORKOUT COMPANIONS

(GOOD AND BAD) P11 PICK UP SOME NEW HABITS (GOOD ONES) P30 GAIN

FIBER WISDOM P14 LOST WEIGHT P16 WHAT’S OLIGO CHROMIUM? P1

2

Eats muffin tops.

A refreshingly simple new twist on a healthy spring favorite.

Always wash your greens.

While some lettuces may just need a simple

rinse, more hearty plants like spinach

and beet greens should be soaked and

thoroughly cleaned. Even packaged greens

that claim to be prewashed could always

use another shower.

Dry for more crunch.

Drying your greens after washing can add

more crunch to your salad and keep it from

turning into soup. Salad spinners work

well, as does patting with a paper towel or

clean cloth.

Accent Greens1/2 Cup

Though their flavor may be too

powerful to stand on their own,

they are the perfect compliment

to add flavor and peppery zest to

the main greens. Don’t be shy.

Choose 1–2:

Arugula

Curly Endive

Escarole

Mild Basil

Radicchio

Swiss Chard

Watercress

Young Beet Greens

Vegetables1/2 Cup

Whether sliced, diced, cubed,

or shredded, veggies provide

color, texture, and nutrition to

any bowl.

Choose 1–4:

Alfalfa Sprouts

Artichoke Hearts

Asparagus

Bean Sprouts

Beets

Bell Peppers

Broccoli

Carrots

Cauliflower

Celery

Cucumbers

Purple Cabbage

Radishes

Sugar Snap Peas

Main Greens2 Cups

This is the foundation of your

salad. Choose greens that are

fresh, crisp, and full of body

and crunch.

Choose 1:

Baby Spinach

Butter Lettuce

Iceberg Lettuce

Leaf Lettuce

Mesclun Mix

Oak Leaf Lettuce

Red-Tip Leaf Lettuce

Romaine

6 vitality for life

Try some of these foolproof ratios, then start riffing on your own.

The fresher the better.

Greens are especially susceptible to wilting and nutritional degradation after

harvest. Prepackaged salad mixes are okay, but they may have traveled long

distances to your market and may taste more like the bag they’re packaged in than

their original flavor. Look for fresh, recently harvested greens from local farmers.

Better yet, grow them in your own backyard garden, and snip just prior to serving.

Ah, salads. One of the healthiest and most ancient

meals known to man. A base of crunchy greens,

some vegetables, maybe a little protein, and you

have a bowl full of tasty, satisfying nutrition. As a

rule, salads are high in fiber, low in calories, and

hardly register on the glycemic index. They can

be delicious, nutrient-rich, and friendly to anyone

trying to gain more energy or drop a few pounds.

Avoid crouton calories.

It’s easy to ruin a healthy

salad with calorie-loaded

croutons. Instead, top

your salad with Simply

Fit™ Baked Crackers

for a satisfying whole-

grain crunch.

Protein1/3 Cup

These items help ground a salad

and make it a true meal that will

keep you full and satisfied hours

after eating.

Choose 0–2:

Ahi Tuna (Grilled)

Chicken (Grilled)

Edamame

Egg (Boiled)

Feta Cheese

Firm Tofu

Garbanzo Beans

Kidney Beans

Mozzarella

Pepper Jack

Salmon (Chunk)

Shrimp

Steak (Grilled)

Turkey (Roasted)

Nuts/Seeds1 Tablespoon

These little nutritional

bombshells dial up the crunch

factor and deliver minerals,

good fats, and protein. Always

choose unsalted varieties.

Choose 0–2

Almonds

Cashews

Peanuts

Pecans

Pumpkin Seeds

Quinoa

Sunflower Seeds

Walnuts

Flavor Enhancers1 Tablespoon

Some are veggies, some

are fruits, some are fungus.

Regardless, these items are so

distinct, it’s best to choose just

one or two.

Choose 1–2:

Caramelized Onion

Chives

Dried Cherries

Dried Cranberries

Green Onions

Jalapeño Peppers

Minced Garlic

Mushrooms

Olives

Peperoncinis

Pickled Vegetables

Raisins

Red Onion (Sliced)

Sun-Dried Tomato

7

Make your own dressing.

Search online for “healthy homemade salad dressing recipes”

and you’re sure to find an abundance to work with for your salads.

Remember, salad dressing can be as simple as a little olive oil and

lemon juice or vinegar in a 3:1 ratio. Mind your portions and beware

any dressings that are high in calories.

As anyone who has ever botched a trip to the salad bar knows, it is pos-sible to screw up this most basic of meals. Sweet, fatty dressings or a litany of misplaced toppings can hide the true flavors of naturally succulent greens, and can turn a fulfilling, low-calorie delight into little more than green junk food.

This spring, rediscover the art of the salad. Search out those first few sprigs that erupt from the soil and stretch into the sunlit sky. After a long winter, spinach, lettuces, greens, and herbs of every sort, suddenly taut with energy and life, all become available for your nibbling pleasure.

When composing your bowl, focus on the greens first and foremost. Keep every forkful light, healthy, and bursting with flavor. Though the variety of items that can be used to make up your salad are seemingly endless, here are some general guidelines for crafting a well-built salad.

Portions are for a single-serving meal-sized salad.

Fruits1/2 Cup

In moderation, fruits can add

an unexpected spark of juicy

sweetness. Note that most

fruits tend to pair better with

buttermilk-based dressings.

Choose 0–2:

Apples

Apricots

Cherry Tomatoes

Grape Tomatoes

Mandarin Oranges

Pears

Pomegranate Kernels

Tomatoes

BETTER

ÍfindingÌ

Workout

TOGETHER :

IdEal

Partner

the

A key to achieving any goal is accountability. When it comes to exercising, having someone to exercise with can keep you motivated and accountable. Finding the right exercise partner

can push your workout to the next level.

8 vitality for life

Keeping up with my partner is…A. Not a problem—we always seem to go the same paceB. Not an issue—my partner has to keep up with meC. a fun challengeD. impossible

Our workouts consist mostly of...A. Catching up on each others’ lives and talking about

our favorite TV showsB. Convincing my partner that exercise is worth it

and he can do itC. Evaluating our progress and pushing ourselves to do betterD. My partner correcting my form and waiting for me to catch up

Our standard workout might consist of...

A. Rollerblading or walking through the park—something we can do side by side

B. running laps solo because my partner bailed againC. Trying out CrossFit-type exercises or signing up for a

Zumba® class D. Racing, lifting weights, or anything competitive

Would you and your partner ever sign up for a triathlon or a half marathon?

A. No way, that’s out of our leagueB. I’d consider it, but my partner never wouldC. Sure, we love to challenge ourselves! D. My partner could, but i’m not ready

a B

C

My partner bails on me...A. NeverB. FrequentlyC. Every now and then, but she always gives me noticeD. Actually, I’m the one who bails; sometimes I need a break

When it comes to our fitness levels...A. It doesn’t seem to matter that we have different levels and

goals—we’re just getting out and having funB. i’m always pushing my partner, trying to teach him new things;

it can be frustratingC. We’re pretty well-matched and use our individual

strengths to keep workouts effective D. My partner has a lot more experience than I do and acts

like my mentor or trainer

My biggest challenge with my workout partner is...A. Exercising as hard as I shouldB. Getting her to keep up with meC. Finding new things to do that we haven’t done beforeD. Keeping up

I picked my partner because...A. She’s my best friend—we do everything together B. I am trying to motivate my partner to get fitC. Our fitness goals and schedules are similarD. I have so much to learn compared to someone as fit as my partner

If you have mostly

You have best friend baggage. Whether your partner is your BFF or your spouse, you might spend too much time socializing and not enough time sweating. It’s great that you and your bestie get active together rather than eat out or laze around, but you need to take your workout more seriously if you want true health benefits. Have a heart-to-heart with your partner about upping the intensity—or maybe find another workout buddy who’ll gossip less and push you more.

If you have mostly

Looks like you have a partner worth hanging on to. With well-matched fitness levels and goals, you can let out your competitive nature to keep both of you pushing beyond your limits, and your different strengths keep things fresh and fun.

If you have mostly

Your partner isn’t nearly as serious about her fitness as you are, leaving you in the lurch. You find yourself working out solo more often than not and you wonder why you even bother with him. It’s great that you keep going—and that you’re willing to spend so much time motivating someone who obviously needs it—but don’t sell yourself short. You’ll lose more weight if you can find a partner on par with your goals and abilities.

If you have mostly

Sounds like your partner is more advanced than you. While it’s not bad to have someone who can show you the ropes and introduce you to new exercises, if you find that your partner pushes you beyond healthy exertion or enjoys dominating you in competition, it’s prob-ably time to find a partner at a more similar fitness level.

D

A recent study conducted at the University of Pennsylvania School of Medicine proved that exercising with a partner improves weight-loss results. But the wrong partner could really hold you back. So how do you know how your support team measures up?

ANSWER ANSWER

ANSWER ANSWER

ANSWER ANSWER

ANSWER ANSWER

Take our quiz to see if you’re workout partner is helping—or hindering—your fitness goals.

TallY YOUR TOTal

9

10 vitality for life

THE SCIENCE OF WELLNESS

Health in the headlines.Cutting-edge science and the latest findings in the areas of health and fitness help you on your pathway to wellness.

A recent UCLA study is the first to show how a diet high in fructose slows the brain, hampering memory and learning—and how DHA omega-3 fatty acids can help counteract the disruption.†

According to lead researcher Fernando Gomez-Pinilla of

UCLA, “Eating a high-fructose diet over the long term alters your brain’s ability to learn and remember

information. But adding omega-3 fatty acids to your meals can help minimize the damage.”

“DHA is essential for synaptic function—brain cells’ ability to transmit signals to one another,” Gomez-Pinilla said. “This is the mechanism that makes learning and memory possible. Our bodies can’t produce enough DHA, so it must be supplemented through our diet.”

The results are especially relevant, given that the U.S. Department of Agriculture reports that the average American consumes roughly 47 pounds of cane sugar and 35 pounds of high-fructose corn syrup per year.

Getting more omega-3 fatty acids

can help offset the damage caused by

eating sugar.

The average American

consumes about 82 pounds of

simple sugars every year. That’s the equivalent of

about 3,200 glazed donuts—about 10

times as many pictured here!

Fast food “linked” to childhood asthma and eczema—milk, fruit, and vegetables found to be “protective” foods.A massive international study involving more than half a million children ages 4–7 and 13–14 found that frequent fast-food consumption (three or more times a week) was associated with an increased risk of what the researchers defined as severe asthma, rhinoconjunctivitis, and eczema.* Frequent consumption of butter, margarine, and pasta were also associated with an increased risk.

The study was funded with an attempt to shed light on the sharp rise in allergic conditions that has occurred during the past few decades.

The study also reported that milk, fruit, and vegetables—eaten at least three times per week—were found to be “protective” foods that reduced the risk of the conditions.

The fish oil in Vitality Coldwater Omega-3® is carefully selected from coldwater fish, and is molecularly distilled, purified, and inspected in the U.S.A. to contain no contaminants or allergens.

* P Ellwood, MI Asher, L Garcia-Marcos, et al., “Do fast foods cause asthma, rhinoconjunctivitis and eczema? Global findings from the International Study of Asthma and Allergies in Childhood,” Thorax, published online 14 January 2013.

† R Agrawal, F Gomez-Pinilla, “Metabolic syndrome in the brain: deficiency in omega-3 fatty acid exacerbates dysfunctions in insulin receptor signalling and cognition,” The Journal of Physiology, vol. 590, p. 2485–2499, 15 May 2012.

11

how to

Every January begins with good intentions. The hope of a fresh start along with a new sense of determination inspires a variety of goals and resolutions, which unfortunately are often abandoned by the time spring rolls around.

Changing our habits can be difficult. Dr. Maxwell Maltz’s book, Psycho-Cybernetics, instigated the idea that habits are formed in about 21 days. But life is unpredictable and when things come up that knock us off our routine, it can be hard to get back on track. If you find yourself trying to start or restart good habits, here are a few tips to help you get going and keep it up when things get difficult.

MAKE THAT CHANGE

ForM healthY

habits iN 21 DaYs

Remove Roadblocks When you’re regularly late to your 9 a.m. yoga class, take a look at what you’re doing before you leave the house to determine what’s eating away at your time. You might need to pack your gym bag before you go to bed or have the kids get their lunches ready the night before. Anticipate distractions that have impeded success in the past so you can make plans to avoid them in the future.

Take It SlowDeveloping a new habit takes effort as well as time. If you try to make a change that is too drastic, the chances are you’ll end up frustrated and burned out, which makes quitting very tempting. If you want to develop better eating habits but spending time in the kitchen isn’t your thing, plunging into a gourmet cookbook might be a little overwhelming. Instead of setting yourself up to fail, make a simpler change like choosing healthier options at restaurants or picking one or two simple recipes to try out.

Pick the Right HabitBeing clear about what you want to achieve improves your chances for success. If you want to be less tired, make a habit of getting to sleep earlier in lieu of drinking energy-boosting beverages. If you want to lose weight, work on eating more fruits and vegetables rather than only doing aerobics. If you want to start exercising more, set aside 30 minutes three times a week, instead of hitting the gym for two hours on your first day.

Be ConsistentSince habits form by repeating actions, it’s important not to deviate from your routine. If you’re going to start using vitamins, be sure to take them at the same time every day. If breakfast is when you take them but tomorrow you’ll be on the go, take a packet with you so you won’t have to skip a day.

Allow for SetbacksThings will come up that interrupt your normal schedule. When you do miss a step in your routine, don’t throw in the towel. Look at what factors contributed to the lapse and avoid them if you can in the future. Otherwise know that temporary setbacks are normal, remind yourself of the number of times you’ve succeeded, and start again tomorrow.

Keep at It!Once you have the right habit in mind and you’ve done your best to remove barriers to your success, the most important thing is to repeat the action for three to four weeks or until the behavior becomes second nature.


Jump Squats engage all your leg muscles, but they particularly benefit your thighs, calves, and rear end. With feet shoulder-width apart, squat down, keeping your back straight and pushing your rear behind you as far as you can. Your knees should not extend over your toes. Jump into the air as high as you can. Land gently in the same squatting position. // Repeat 10 times.

Calf Raises tone your lower legs, improve stability, and help prevent common leg cramps. Stand with feet shoulder- width apart. Use a wall or countertop for stability if needed. Raise onto your toes, hold for one count, then lower your heels back to the ground. // Do 30.

1 2

For more intensity, do your calf raises while standing on the edge of a stair and lower your heels below floor level.

6stronger, sleeker legs in 6 movesSwimsuits, sundresses, or jeans—no matter what your style is, shapely, toned legs and a tight derriere make the look. When you tone your legs, you’re doing more than sculpting a sexy silhouette, you’re building one of the largest muscle groups in your body for a serious metabolic boost to keep you burning more calories throughout the day.

13

Leg Circles engage inner and outer thigh muscles. Using a chair or countertop for balance, lift your leg to the side about 45 degrees off the ground. // Do five complete rotations, drawing 10-inch circles in the air with pointed toes. Reverse directions and complete five more rotations. Switch legs and repeat.

The Reverse Lunge with Kick works your entire lower half and gives you a cardio boost if you do them fast enough. Standing tall, take a large step backward onto your left toe and lunge down. Both of your knees should be at 90 degree angles. Your left knee should be about an inch off the ground and your left knee should not extend past your left toes. Squeeze your glutes and push down through your right heel, bringing your left leg up in a forward kick. Switch legs. // Do 15 reps on each side.

3 4

5Scissor Kicks simultaneously work the abs, hips, and inner thighs. Lie flat on the ground with your arms by your sides and raise your legs straight up, making a 90-degree angle with your body. Keeping your stomach muscles flexed, spread your feet about 20 inches apart. Swing both legs back in, allowing your right leg to cross over your left leg. Swing both legs back out to the starting position and repeat with your left leg crossing over the right. // Do 30 repetitions.

For a more intense workout, lower your legs to a 45-degree angle before doing the scissor kicks.

stronger, sleeker legs in 6 moves

Complete all six exercises in one workout. rest 30 –60 seconds between sets. Repeat every other day up to 3 days per week.

20 inches

45˚

The Single-Leg Chair Bridge tightens the backs of the legs for strength and sleekness. Lie face-up in front of a chair. Place your left heel on the seat of the chair—your knee should be bent at a 90-degree angle. Cross your right ankle over your left thigh, near the knee. Extend your arms behind you on the floor. Press your shoulders into the floor and lift your hips off the ground, making a straight line with your body from shoulder to knee. Lower your hips toward the ground without letting them touch, then lift up again. // Repeat 15 times. Switch legs.

6


Doug and Sue are participating in Melaleuca’s current 10-week weight loss challenge—and this time they’ve brought their organization in with them. They’re hosting weekly conference calls for support and encouragement.

Both have new weight loss goals to attain before the start of the next Leadership Meeting on March 14.

Now that they know how well Melaleuca’s products and healthy weight loss guidelines work, they’re confident they can do it.

At the end of the contest eight weeks later, Doug and Sue had each lost more than 20 pounds—and were enjoying a healthier lifestyle.

Last fall, Doug and Sue Dicke decided to enter the Melaleuca Leadership Meeting weight loss contest. The contest rules were simple: stick to the fundamentals outlined in Vitality: Simple Steps to Your Ideal Weight,™ and use the amazing products in Melaleuca’s Vitality™

Weight Loss Pack each day.

20 LBS.8 weeks

Doug’s committed to dropping below 200 pounds for the first time in years; Sue is set on losing another 20 pounds.

SUE “My goal wasn’t to win the contest, but to

lose weight,” says Sue. But for not aiming to win, she did pretty well. She lost 22 pounds over 8 weeks—almost 12% of her weight—and posted a 7th place finish, which she considers a complete success. “It’s amazing what losing 22 pounds will do for you,” she says.

What was her secret? It was simply to follow the program Melaleuca had laid out for healthy weight loss—eating 3 smaller meals a day, enjoying a GC Control shake every day at snack-time, getting fiber with FiberWise, and taking Access before her daily exercise. While Sue didn’t count the calories like the program suggested, she carefully controlled her portion sizes and cut out bread, carbs, and starches, replacing them with more vegetables, fish, and some lean meat.

“It felt good,” she says. “And it wasn’t hard to do.”

DOUGFor Doug, adding GC Control,™ FiberWise,® and

Access® to fundamentals like smarter meals and daily exercise made a lasting difference.

Drinking a GC Control shake daily had a noticeable effect. “I’ve been a huge consumer of carbs and sweet stuff most of my life,” he says. “But GC Control really helped with most of those cravings.” The sweet tea and Cherry Coke went out the door. In came a much healthier daily diet—in part thanks to Sue, who insisted on more vegetables. “In that eight weeks, I probably ate more salads than I had in our previous 42 years of marriage,” Doug chuckles.

Even after the contest ended, Doug found he still had his cravings in check: “Going through Thanksgiving, Christmas, and New Years, I probably only consumed about six Christmas cookies,” he says. “I used to eat at least that much in one sitting.”

His switch to a healthier lifestyle allowed him to lose 22 pounds in a two-month period. And it has given him plenty of confidence for the future.

B E F O R E

The DickesDoug & Sue

The paTh to YoUR IDEAL WEIGHt

now comes WItH A GUIDE

Introducing Vitality: Simple Steps to Your

Ideal Weight.™ For the nearly 130 million

Americans struggling with their weight, it

offers an easy-to-follow plan that includes

Melaleuca products to supercharge their

efforts. It makes proven, time-tested

healthy-living principles easy to put into

practice so you can reach your weight loss

and physical wellness goals.

You can purchase your Simple Steps Guide or download a FREE electronic copy LEARN MORE AT melaleuca.com/vitality

CH

R M

IUM

MATTERSWHY


Cr

outside of chemistry class, you may

never have given chromium a second

thought. now’s your chance to get to

know this mineral and the crucial role

it plays in your daily health.

Chromium plays a key role in your bodyChromium increases the ability of insulin-sensitized cells in your body to take in glucose, or blood sugar. In this capacity, chromium plays a key role in how your body metabolizes carbohydrates and regulates its insulin levels.

Thanks to chromium, your body is better able to process and dispose of carbohydrates, maintain proper insulin levels, and maintain normal fasting blood sugar levels.

Chromium is easy to find, but hard to absorbGetting optimal levels of chromium from your diet alone isn’t always easy. Chromium is a micronutrient—a mineral that shows up in very small amounts in many foods you eat. Foods in a normal healthy diet, like cereals, potatoes, peas, processed meats, and whole grains, contain trace amounts of chromium.

However, even though a normal healthy diet typically gives you adequate amounts of chromium, that chromium is particularly hard for your body to absorb. Plus, as you age, chromium absorption gets even harder.

This difficulty of absorption means you may not be getting optimal amounts of chromium, and that increases your risk for chromium deficiency. And if your diet is unhealthy, that risk is even greater.

CH

R M

IUM

GC Control contains a research-recommended amount of Oligo chromium to help give you optimally balanced amounts of this essential mineral each day.

Oligo chromium is one of six key ingredients in GC Control. Each ingredient in this proprietary blend—Oligo chromium, cinnamon bark extract, Korean red ginseng root, mulberry extract, green tea leaf extract, and sweet potato extract—complements and enhances the others’ efficacy for broad-based blood sugar support that no ingredient could deliver alone.

What’s different about Oligo chromium? It’s made with Melaleuca’s exclusive, patented Oligo mineral- delivery technology. Oligo minerals are scientifically proven to be up to 10 times more available for absorption than the minerals in the leading brands.†

Together inside GC Control, these ingredients are clinically shown to help support and balance blood glucose levels, promote healthy insulin response, and optimize blood sugar metabolism.*

These clinical findings translate into proven benefits you can feel:

• More energy• Less fatigue• Reduced appetite

17

WHY IS THAT GOOD FOR ME?

Disposing of carbohydratesWhen you eat carbs, they get turned into glucose, which ideally is stored in your muscles for energy. If your body can’t properly “dispose” of the glucose in your muscles, the glucose gets stored as fat instead.

Maintaining proper insulin levelsHigh blood sugar triggers more insulin, and high insulin levels slow the fat burning process and can make your cells insulin-resistant and unable to take in the glucose they need. When insulin levels are normal, your cells are more sensitive to insulin.

Maintaining normal fasting blood sugar levelsIf your glucose (blood sugar) levels are high even while fasting, it’s a sign your body isn’t properly metabolizing blood sugar which can lead to excess body fat and can lead to a variety of health problems.

The better chromium is absorbed, the better it works in your body for glycemic control.

Proper levels of chromium help insulin be released and removed more efficiently.

Chromium helps decrease spikes in blood sugar levels, as well as how long those spikes last.

The benefits of getting enough chromiumNearly 100 human clinical studies have revealed the benefits of proper chromium intake and absorption:

Oligo Chromium

Cinnamon Bark Extract

Korean Red Ginseng Root

Mulberry Extract

Green Tea Leaf Extract

Sweet Potato Extract

• GC Control ™

provides Oligo®

Chromium—and much more

† When tested against the sulfate, gluconate, oxide, and fumarate forms of copper, iron, manganese, and zinc (the forms commonly used by almost all commercially marketed nutritional supplements) at intestinal conditions.

* These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

A HEALTHIERENVIRONMENT, A HEALTHIER YOU

We’ve all heard the saying, “You are what you eat.” But the same can be said of what you drink, what you breathe, and anything else you are exposed to. How healthy your environment is has a direct impact on your physical health, and nowhere is this more apparent than in your own home.


YOu & THEENvIrONMENT

From the beginning, Melaleuca has made environmental wellness an important part of our business culture. From eco-conscious business processes to the

eco-friendly products we sell, you can rest assured that we care about the home you live in as well as the planet we all live on.

ManufacturingWe eliminate waste everywhere we can. Our highly efficient manufacturing processes generate next to zero scrap. Plus, we use recycled materials in our catalogs, shipping materials, and product packaging. Plastic, paper, glass: if something can be recycled, we recycle it.

PROvIdIng environmental Wellness

fOR OvER 25 YEaRs

One thing in your house that can affect your health is the air quality. A number of substances, including pet dander, mold, emissions from fireplaces, and even household cleaning products, contaminate the air you breathe every day. On the back labels of many cleaners you’ll find safety warnings indicating that inhaling fumes from simple use of the product may be hazardous to your lungs. Some of these products include chemicals such as ammonia or chlorine bleach, which have been proven to cause shortness of breath and wheezing. The good news is that keeping your home clean without harming your family or the environment is easier than you might think.

Your health depends on taking care of both of your homes: the one you live in

and the one we all live on.

Energy Our state-of-the-art distribution facilities use skylights and energy-efficient lighting technologies to seriously reduce energy needs. Our home office and Idaho-based facilities are all powered by renewable, eco-friendly hydroelectric electricity.

Shipping

High-tech software matches your order to the smallest possible box to eliminate wasted space. We insist our trucks always leave the plant packed to capacity to maximize fuel usage. All of this saves you at least one fuel-thirsty trip to the grocery store each month.

PackagingYour order is packed with air pillows instead of bubble wrap or foam peanuts, which creates far less waste in landfills and requires less fuel to ship it to your door.

Distribution

Reusable plastic bins are used to move products at our plant instead of industry-standard, disposable cardboard boxes. Once the bins can no longer be used, they are recycled into fiber optic cables.

Making simple choices like switching the products you use daily is just one way that you can create a healthy atmosphere for your family to live in. It gives you peace of mind to know that the ingredients in these cleaning solutions won’t harm your loved ones but will still remove the germs and bacteria that could. at the same time, you can feel a sense of accomplishment that you are contributing to a cleaner ecosystem by using products that are easy on the environment and take up less space in landfills.

a HEalTHY ConsCienCe

Using cleaning products that have non-caustic ingredients can help alleviate the damage done to the environment as well as provide a gentle alternative for your home. Products that use citric acid instead of sulfamic acid or thyme instead of ammonia not only kill germs and remove stains better than competitive products, but they do it without using the harsh chemicals and fumes that are dangerous for your family.

19

Most prepackaged cleaning solutions are largely made up of water. This makes the products heavier to ship, which requires more fuel and results in more exhaust being released into the air. it also means that there are more plastic bottles being thrown out which will end up in landfills.

a HEalTHY environment

a HEalTHY Home


Control Blood

Sugar to Help

Lose Weight

How does blood sugar influence weight loss?

Whenever you eat, your body converts the carbohydrates in your food into glucose. The more carbohydrates in your food (particularly refined or simple carbs), the higher your blood sugar levels. As your blood sugar increases, your pancreas creates a hormone called insulin that transports the glucose out of your blood and into your cells where it will be used for energy.

The problem comes when you eat too many simple carbs or high glycemic index foods. Simple carbs break down into glucose very rapidly,

causing a rapid, dramatic rise in blood sugar that, in turn, triggers a massive release of insulin.

When that much insulin is released, weight loss becomes nearly impossible for two key reasons. First, insulin activates lipoprotein lipase, a fat storage enzyme, that tells your body to stop burning fat and start storing it instead. Insulin also inhibits the enzyme known as hormone-sensitive lipase, which helps break down stored fat. Stated simply, the more insulin your body produces, the more fat is stored in your body. As Dr. Sylver Quevedo states in his article “Daily Strength,” “there is no question that insulin causes weight gain.”

Control Blood

Sugar to Help

Lose Weight

When it comes to losing weight, most people think of cutting calories and portion control. While those certainly play a role, one of the most telling factors is actually

blood sugar.

Blood sugar is critical to weight loss.Your blood sugar level has a direct effect on how hungry you are as well as how sluggish or energetic you feel. More impor tantly, it determines whether your body is burning fat or storing it. this not only applies to diabetics and prediabetics, but also those with “normal” blood sugar levels.

21

EXCESSIVECARBS ARECONSUMED

BLOOD SUGAR

INCREASES

INSULINIS

RELEASED

INSULIN SHUTS DOWN FAT BURNING

EXCESSIVEFAT IS

STORED

The destructive “yo-yo” effect of insulin

Optimal calorie-burning

range

Once the link between blood sugar and weight loss is understood, the initial reaction is to simply eliminate carbs, but that can have some very negative effects. Natural carbohydrate-rich foods also contain important vitamins, minerals, fiber, and phytochemicals. Carbohydrates are what provide energy for your muscles, making carbs essential to support a healthy exercise routine. In addition, carbohydrates are the primary fuel for many vital organs including your brain, kidneys, and central nervous system.

But cutting too many carbs also directly impacts your weight loss efforts. When you eat too few carbs, your blood sugar drops. As a result, you feel irritable, you crave sweets, and your energy level plummets. Instead of feeling strong and healthy, you feel sluggish and deprived. All. The. Time.

Knowing this, the key to any weight loss effort becomes keeping your blood sugar levels stable.

Why not just cut all the carbs?

When you eat too many simple or refined carbs, your blood sugar spikes. Your body overcompensates by dumping a large amount of insulin into the system.

When you stabilize blood sugar levels, you experience greater energy, reduced hunger cravings, and keep your body in fat-burning mode.


The dump of insulin results in a large dip in blood sugar that creates feelings of fatigue, hunger pangs, and strong cravings for sweets—and the vicious cycle begins all over again.

5Top five ways to help balance your blood sugar.

#1 Eat less, more oftenTrade the traditional three square meals a day for 3 smaller meals and two substantial snacks. This allows you to eat something every few hours, which “helps normalize blood sugar levels rather than producing three large spikes,” according to Dr. Nick Flynn, a biochemistry professor at Angelo State University. Just be sure you don’t increase your total daily calories! And for best blood sugar results strictly limit the amount of simple or refined carbs you eat.

#2 Drink more waterA study published in the American Diabetes Association’s journal Diabetes Care found that adults who drank only two glasses of water or less each day were more likely to develop prediabetic blood sugar levels. A good goal is to try and drink the number of ounces equal to half your body weight. (If you’re 120 lbs., aim for 60 fl. oz. daily)

#3 Fill up on fiberFiber has been shown to help maintain the proper function of leptin, the body’s chief appetite-quieting hormone, according to Dr. Ann Kulze, author of Eat Right for Life. In addition to keeping cravings at bay, fiber also helps slow glucose absorption, so you’re less likely to have a blood sugar spike and subsequent “crash.”*

#5 Drink GC Control™

A low-glycemic nutritional shake that’s also high in protein and fiber, GC Control utilizes six natural ingredients to create a one-of-a-kind, patent-pending formula that is clinically shown to optimize blood sugar metabolism and support and balance glucose levels.*

Check out page 12 of Vitality: Simple Steps to

Your Ideal Weight

Go to page 12 of this magazine for some great new exercise ideas.

#4 ExerciseExercising 45 minutes a day has been shown to have a significant blood sugar balancing effect. With continued moderate aerobic exercise, your muscles take up glucose at almost 20 times the normal rate and insulin levels drop.

23* These statements have not been evaluated by the Food & Drug Administration.

This product is not intended to diagnose, treat, cure, or prevent any disease.


Supporting your weight loss efforts.Healthy blood sugar support provides a wealth of natural benefits for anyone looking to lose weight in a safe, healthy, sustainable way.

Figure 1. Over the course of the study, participants using Attain®

GC Control™ reported a 54% decrease in fatigue.*

FaTiGuE inTEnSiTyDAy 0 DAy 28 DAy 56

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42

38

34

30

26

22

18Begin Midpoint End

54%reduction

Figure 2. Participants using Attain GC Control also

reported a 37% decrease in appetite intensity over the course of the study.*

appETiTE inTEnSiTyDAy 0 DAy 28 DAy 56

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What makes GC Control so effective?Melaleuca leveraged its exper tise to identify the most effective natural blood sugar suppor t ingredients, and then combined them and enhanced them in a way only Melaleuca can for clinically backed results.

Keep your body in “fat burn” mode

Lose the weight while

feeling great!

By effectively optimizing blood sugar metabolism and promoting healthy insulin response, GC Control™ helps keep your body in “fat burn” mode rather than “fat storage” mode, so your body is much more efficient at burning fat, and all your efforts to cut calories and exercise are optimized.

GC Control also helps take some of the discomfort out of adjusting to your healthy lifestyle. By effectively supporting and balancing blood glucose levels, you won’t be as susceptible to the destructive yo-yo effects of insulin. You’ll have more energy, less fatigue, and reduced appetite.

In fact, in a 56-day clinical test, participants reported feeling significantly less fatigue and far less hungry when using GC Control daily.

VITALITY™ weIghT Loss pAck• 3 GC Control Shakes• FiberWise Drink• 3 boxes of Access Bars

$99 99PC

Save $16.34 vs. buying the products individually.

VITALITY™ weIghT Loss pAck + proTeIn• 3 GC Control Shakes• Fiberwise Drink• 3 boxes of Access Bars• 2 ProFlex20 Shakes

$129 99PC

Save $20.32 vs. buying the products individually.

1. Eat 3 small meals and 2 reasonable snacks a day.2. Substitute 1 snack with a GC Control™Shake.3. Eat an Access Bar ® 15 minutes before working out.4. Drink FiberWise® daily.

1. Eat 3 small meals and 2 reasonable snacks a day.2. Substitute 1 snack with a GC Control Shake.3. Substitute 1 snack with a ProFlex20® Shake.4. Eat an Access Bar 15 minutes before working out.5. Drink FiberWise daily.

the VItALItY SImpLe StepS weIght LoSS pLAn // the VItALItY LoSe And buILd pLAn //

geT whAT

you need To AchIeVe Your

IdeAL weIghT

(68pts)(54pts)

#2354 #2355

#9199

The Frugal Home Gym


FITNESS ON THE CHEAP

TRADITIONAl EqUIPmENTTreadmills, ellipticals, and exercise bikes can give you a great cardiovascular workout. But each machine can cost upwards

of $2,000 apiece. Some people like rowers and steppers, but they can still cost hundreds and tend to not hold interest as long.

FRUgAl AlTERNATIvESWhile a good cardio machine may be worthwhile, there are alternatives for aerobic exercise. First is a good pair of shoes. Whether you prefer walking or running, enjoy some fresh air while you get a great workout. Sidewalks, parks, and trails are calling. Too cold or wet outside? Head to the mall for a walk.

Dust off the bike in your garage and go for a spin. Biking is easier on your joints than walking or running, and it’s a great way to get around.

Try a workout DVD. From yoga to hardcore cardio and muscle-building workouts, there are dozens of styles of exercise to choose from. Ask family or friends what they like. Or even try a few from the library. Collecting a number of workouts over time will give you the benefit of variety as well.

So you’ve decided to get in shape. Now what? Joining a gym can be a great start. But for some, going to a gym may be too time-consuming, inconvenient, or expensive. Everyone could use a practical and effective way to exercise from home. start your journey with these home gym ideas that will give you the equipment you need without blowing the family budget.

The Frugal Home Gym

Did you know…? There are hundreds of thousands of miles of paved sidewalks in the U.S. In New york City alone there are more than

12,000 miles of sidewalks. Chances are you live close to one.

27

OTHER HOmE gYm BASIcS

Jump rope: You remember how this is done. A good jump rope doesn’t cost much, and it burns calories fast. A 150-pound person jumping rope at a moderate pace will burn about 175 calories in just 15 minutes!

Stability ball: Stability balls can exercise a number of muscle groups, including your core, chest, and more. There are literally dozens of uses. Many balls come with their own DVD. Be sure to get the right size, which is usually based on your height.

Yoga or exercise mat: About 20 million Americans practice yoga. If you want to try out yoga, or if you just have a hard floor, a good mat will be worthwhile but doesn’t cost much.

Pull-up bar: For working your arms, shoulders, back, and more, there are many affordable pull-up bars that can be mounted in doorways or on walls. They’re a great way to take advantage of your own body weight to build and tone muscle.

TRADITIONAl EqUIPmENTIf you’re after some serious muscle building, then a fully equipped weight set may be necessary. But

be prepared to pay hundreds for the bench and all the weights and accessories. And some of those fancy complete home gym sets cost well more than $1,000.

FRUgAl AlTERNATIvESA basic set of dumbbells may be all you need to tone and strengthen your upper and lower body and core—and they won’t break the bank. Another popular option are kettlebells—they are affordable weights but allow for a different range of exercises in many modern workouts. You can buy these at local retailers, sports stores, and online.

What could be better than strength training with just rubber tubes and handles? A good set of varied-strength resistance bands is a valuable workout accessory and is very affordable. You can also find these locally and online.

Using the weight of your own body is one of the best—and obviously most affordable—ways to strength train. Look in every issue of Vitality for Life magazine for great exercises to keep you toned and strong.

A worthwhile home gym doesn’t have to cost you a bundle. And you don’t have to get everything all at once; build up your gear gradually. The key is to find options that work for you. But most important—just get started and stick with it!

êê Have more frugal home gym ideas? Email [email protected] with your suggestions.

Resistance Bands $30Jump Rope $10Workout DVDs $10/ea.

Kettlebells $50Dumbbells $50Yoga/Exercise Mat $15Athletic Shoes $70 for Walking/Running

Stability Ball $20Pull-Up Bar $30

TOTAL $285+

Treadmill $1,500Elliptical $1,800Exercise Bike $600Rowing Machine $400Weight Equipment/ $800 Home Gym

Supplies & $200 Accessories

TOTAL $5,300

All

cost

s ar

e ap

prox

imat

es.


Vitality for Life Magazine (VFL): You’ve accomplished some amazing feats in your career. How do you take a huge goal and make it possible to achieve?

I’ll use the Murray [River] as an example. If I had gotten in on Day One with the end goal of 2,500 kilometers (1,514 miles) solely in my mind, I would have never been able to take my first stroke. Sometimes we focus too much on the big goal. We get overwhelmed. We can’t concentrate on doing the things that we need to do every day. I set myself little goals each day. That makes a difference. It’s the little things we do on a repetitive basis every single day that add up to get us to that end goal.

VFL: When people start an exercise routine, they may experience a new set of pain and discomfort. It can consume their thoughts and they might want to quit. What would you tell somebody who wants to give up?

Exercise takes a bit to get used to. So it’s really, really important to think about what your end goal is. What is your “why” for doing this? To fit into that dress? Or, you know, if it’s just being able to keep up with your family. Or set a healthy example for your children. You’ve got to have the reason at the forefront of your mind. When you get to those points where it’s painful, and it’s hard, and it’s tedious, you’ve got to have strategies like that. That’s what gets me through that barrier. Once you’re over that hurdle, you’ll look back and just feel so good about yourself for having pushed that little bit harder.

VFL: When someone is in the middle of a workout and just can’t wait for it to be over, is it okay to think about the end?

I have often thought, “How good it would be to be sitting in a hot bath right now!” That’s part of think-ing about the end goal and how good it will be to finish. It’s a strong motivating factor. It’s not a no-no.

JUST A FEW OF TaMMY’s aCHIEVEMEnTs:• World record for the fastest person to cross

the length of Loch Ness, Scotland (9 hrs 6 mins)

• World record for the fastest person to swim the 2,438 km length of the Murray River, Australia (106 days)

• World record for the fastest person to swim Bass Strait, Tasmania, to Victoria, Australia. (17 hrs 46 mins)

• Fastest person across the English Channel (8 hrs 38 mins)

• Winner of the Manhattan Island 48 km Marathon Swim, New York (7 hrs 13 min)

Tammy holds more than 10 swimming titles, 6 world records, she is in the Guinness Book of World Records, and has swum more than 37,000 miles in her career. That’s enough to circle the globe 1½ times!

THE

When it comes to mental toughness, few sports are more demanding than marathon swimming. Hours upon hours of repetitive and exhausting physical exertion. Unpredictable and often frigid conditions. No MP3 players. No chatting with a workout buddy. This is the sport of world-record swimmer Tammy van Wisse. When it comes to helping you improve your mental tenacity, Tammy is the world’s foremost expert.

An interview with swimming legend Tammy van WissE

Changing your workout by changing how

yOu THink

29

VFL: When you push yourself physically, what else do you think about?For me, it’s a combination of things. And often I have to have lots of different strategies,

because something will work one time and it won’t the next. First, I visualize the goal. How proud I’ll feel for accomplishing that goal. Having mentors that you look up to is also important. I like to listen to a lot of music before I do a big swim. I also rely on my support group. When I do a big swim, I have a boat beside me, and I get the crew a whiteboard. They write me messages, draw pictures, and write jokes. They give me information. I have a lot of motivational sayings in my office and in my diary. They come back to mind when I am in the water. You’ve got to find something that triggers a powerful emotion within you. It can mean getting so much more out of yourself.

VFL: a lot of your swims have promoted environmental issues. What are your thoughts on using causes as motivation?

It’s a fantastic way to get motivated. You’re contributing to society. You’re helping people. It comes from that place in the heart where you know you’re doing something good and you’re pushing yourself for a very, very strong reason. I can’t think of a stronger force.

VFL: You talk to yourself like an encouraging coach... Sometimes it’s a simple process of actually just saying to yourself, “Stop complaining. Just do it. Get

that habit going. Don’t think about it. Just get up and go.”

VFL: The type of swimming you do is often solitary, but no sport is completely without competition. What are your thoughts on competition as motivation?

Competition is fantastic. Records are there to be broken. You get more out of yourself if you’re actually competing against someone. If you can join up with somebody and start a fitness journey together, it makes it so much easier for both of you because: A) you have somebody to be accountable to and B) you have somebody to keep score with. We are competitive by human nature. Competition is what makes the world go round!

VFL: You competed in your first open water marathon swim when you were 18. What did that swim teach you?

It was a life-changing experience. The biggest lesson I learned was about the mind. How we can change our thinking. That we have so much more inside of us when we think we don’t have anything left. You look at things differently when you know that. You do have more inside you! You can do so much more! Life has so much more to offer! It’s a matter of tapping into that place inside, both the mind and the body, and saying, “I can do this. I’m powerful. I’m strong.”

Know your

Visualize the End

Draw on MUSIC

by others

Have a SUpport Crew

pUt Up motivational sayings

Be

Stay

VFL: Do you struggle to stay motivated?The hardest thing about motivation is that it’s very emotional. Motivation can be with

us one minute and then it goes. You’ve got to have something stronger. That “why.” The hardest part of my morning is actually when the alarm goes off and getting out of bed. I just say, “Come on, get going. Once you’re there you’ll feel better.”

“WHY”

Competitive

ACCoUNtABLe

Be iNspired

FiNd A CAUse

Tammy

’s Winn

ing M

ental

Strat

egies

F BER


Want to know a really simple, easy secret to support your weight loss efforts? It’s healthy. And it’s backed by plenty of research. The secret is fiber.

Fiber makes you feel fullerGetting more fiber really can help you lose weight, according to a recent study reported in The Journal of Nutrition.* In the study, researchers at Brigham Young University followed the eating habits of 252 middle-aged women for almost 2 years. They found that the women who increased their fiber intake generally lost weight—while those who decreased their fiber intake gained weight.

How does fiber do it? Simply put, it makes you feel fuller. “Fiber has no calories,” explains Larry Tucker, PhD, lead researcher in the Brigham Young study. Filling up on high-fiber foods, he says, crowds out less-healthy foods.

And as every dieter knows, when you feel fuller it’s easier to say no to extra snacks, bigger portions, and second helpings.

Plan a fiber-rich dietLots of foods—from grains to beans to fruits and vegetables—naturally contain fiber. Adding fiber to every meal and snack is easy. Just list the fiber-rich foods you’d enjoy at different times of the day and eat them in place of high-calorie, high-sugar foods. Crunch some carrots instead of cookies. Start lunch and dinner with a fresh salad so you’ll feel fuller before the main course. Enjoy a smaller entrée portion on a bed of brown rice. Start your day with a hot, whole-grain cereal topped with apples and strawberries instead of a sugary danish. The possibilities are endless.

“There is no downside to eating a diet rich in fiber...and the potential health gains are significant.” —Fiber expert Joanne Slavin, PhD, RD

The All-PurPOse TOOl fOr heAlThy WeighT lOss

31

• Enhances immunity†

• Helps lower cholesterol‡

• Helps reduce the risk of heart disease‡

• Collects and sweeps away toxins/waste†

• Improves regularity†

• Promotes digestive health†

But as you discover your favorite fiber-rich foods, pay attention to the type of fiber each food gives you. You’ll get even more health benefits by eating both soluble and insoluble fiber. Each plays a unique role in helping you control your weight.

“No one fiber is perfect, so eating a wide variety of fibers is the perfect solution to gain all the health benefits of fiber,” fiber expert Joanne Slavin tells WebMD.

In fact, the more sources of fiber you regularly consume, the better.

Want to fill out your daily fiber intake the right way? Get FiberWise.® The 7 natural soluble and insoluble fiber sources in FiberWise are balanced in just the right amounts to maximize the full-body benefits of fiber—including healthy weight loss support.

Binds with fatty acids / Helps lower cholesterol / Slows the absorption of glucose

Sweeps out toxins and waste / Speeds the passage of food

soluble fiber binds with fatty acids, helps lower cholesterol, and slows down the absorption of glucose so it can be used as energy instead of getting stored as fat. You’ll get soluble fiber in foods like oatmeal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, and carrots.

insoluble fiber passes through your digestive system without being digested, sweeping out toxins and waste with it and speeding up the passage of food so that less can be converted to fat. You’ll get insoluble fiber in foods like whole wheat, whole grains, barley, brown rice, broccoli, cabbage, green beans, dark leafy vegetables, and grapes.

‡ Diets low in saturated fat and cholesterol that include 7 grams of soluble fiber per day from psyllium husk may reduce the risk of heart disease. One serving of FiberWise Drink provides 3.4 grams of this soluble fiber.

† These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Evening plans ›› For more weight loss benefits, try drinking your FiberWise in the evening. Not only will it give you a feeling of fullness to help dampen late night snacking, but it can help you eat a smaller evening meal while improving digestion and sweeping out fat, cholesterol, toxins, and waste.

FiberWise: all the best kinds of fiber from the best sources

* L Tucker and K Thomas, “Increasing Total Fiber Intake Reduces Risk of Weight and Fat Gains in Women,” The Journal of Nutrition, vol. 139, no. 3, March 2009, p. 576–581.

Words cannot describe how much Sheryl Johnson means to him.

But as soon as he starts talking, he’s going to try.

For those who are vital.

© 2013 Melaleuca, inc. • 3910 south Yellowstone highway • idaho Falls, idaho 83402.6003 • 800.282.3000 • Melaleuca.com • 02/13U 102003241this Vitality for Life magazine can be purchased as a single issue or in a five-pack (Single 3241 • Five-pack 686).

Responsibly printed in the USA on 10% post-consumer recycled paper with Enviro/Tech® ink. Please recycle after use.

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