How To Lose Weight

Today i am going to share with you one very good thing which i have experienced in my life. Since last 4 years i was looking for a product which can help me lose weight. Not for me but for my wife. Now i have tried many products which inlcudes Gym, operations and what not. but evey time what has happened is that after reducing the weight it has also gone up again. Now apart from that i have also tried crash diets for my wife but alas..it has failed badly. Few months ago my wife was introduced to a weight loss program by his dad. She was very reluctant as she tthought that this is one another program which will fail. But as she had to lose weight she did not had any option at all. She joined the program. She took all the shakes and pills givent to her. And my God. what a magic. She lost 10 kg of weight in just 60 days and she is so happy now. Her skin is also improving and getting glow day by day.She was haveing menstrual problems and that has also solve by this product. Not only that there are other at least dozens of benifit of this product.
if anyone of you want to find out more about this and please visit this website
www.healthyherbalife.in

Happy Losing Weight :)

DECIPHERING THE NUTRITIENT INFO

It pays to read and to understand the ingredients list and the nutrients information (NI) panel printed on the product. This will help you o evaluate if a health food is really beneficial as it advertises itself to be. Here are few tips:

What to look for?

1. Serving Size: This is based on, but not necessarily equal to, food amounts customarily eaten at one time eg: 30gm of bread or 200ml milk. They can also refer to a single serving of a food group like grains, vegetables or fruits. Sometimes, the NI panel shows calories and fat per serving and not per 100 gm of the product. This procedure may make the buyer think they are buying a lower calorie/fat product.

2. Calories and fat per serving: Knowing how much calorie/fat one serving provides lets you estimate how much you might consume in one sitting. Another option is to locate calories and fat per 100gm, approximate the amount (serving) you might consume in one sitting and calculate the calories/fat for that amount.

3. Percentage of RDA (recommended dietary allowances) supplied: To decide if the product will make a significant contribution to your dietary needs of a particular nutrient, say calcium or fibre or iron, find out what percentage of that nutrient’s RDA the total product amount supplied you with.

Example: If you are a woman looking to improve her calcium intake, you must first know that the RDA for calcium for women is 400mg/day. Now, if your packaged fruit juice contains 15 mg of calcium per 100 ml and comes in a 250ml pack, then you are going to derive about 38mg calcium provided you are a sole consumer of the pack. And, 38 mg is about 9.5 percent of your RDA. The same principle can be applied to all nutrients.

Remember you RDA gets modified during disease and life stages like pregnancy. Now that you know the percentage, use the 5 percent and 20 percent principle as given below:

5 percent or less of RDA is low – try to aim ‘low’ when counting total fat, saturated fat, cholesterol, and sodium.

20 percent or more is high – try to aim ‘high’ when counting vitamins, minerals and fibre.

Some NI panels show amount of nutrient amounts as percentage Daily Values (DV) instead of percentage RDA. A DV is gender neutral amount of a nutrient, a person on a 2000 kcal or 2500 kcal diet should consume per day. One can use the 5 percent and 20 percent principle in this case also.

4. Ingredients list: As per the Indian Prevention of Food Adulteration (PFA) Rules (1955), ingredients have to be listed in descending order of weight i.e. the dominant ingredient should be first in the list. For example, if it’s whole wheat bread, whole grain wheat flour should be the first ingredient listed. The rules also state that products using artificial sweeteners, a common, ingredient in ‘diet’ or ‘sugar free’ foods, must contain a label stating ‘Unsuitable for children’ and phenylketonurics, if the sweetener is aspartame).

5. Know what these common health food terms mean:

Low calorie - < 40 cal/serving

Calorie free or zero calories - < 5 cal/serving

Fat free or sugar free - < 1/2g of fat or sugar/serving

High fibre – 5 or more grams of fibre/serving

TIPS FOR CHOOSING COOKING OILS AND FATS

The choices for cooking oils are mind boggling. Here are some tips to make the right choice:

·         Lowest SFA (saturated fatty acids) content is ideal: Safflower, Canola, Sunflower, Olive Oils.

·         Zero Trans fatty acid (TFA) content is a must. TFA is present only in hydrogenated vegetable oils.

·         High MUFA (Mono unsaturated fatty acid) is recommended eg: Sesame, Canola, Groundnut, Olive, and Corn Oil.

·         Presence of the two PUFAs (poly unsaturated fatty acids) Omega 3, Omega 6 is ideal eg: Soybean, Canola

·         Soybean, Canola, Corn and Olive Oil contain MUFA and both Omega 3 and Omega 6.

·         Safflower, Sunflower, Sesame, Peanut oil have MUFA and Omega 6.

·         Buy two types of oils and alternate (do not mix) them while cooking, as its difficult to chose one single oil which delivers everything (low SFA,, optimum O6 and O3 ratio, high MUFA) and is yet economical.

STRENGTHEN YOUR BACK

The best way to prevent back pain is to keep your muscles strong and avoid injuries. The following steps will protect your back and prevent back pain:

·         Do back strengthening and stretching exercises at least four times a week.

·         Maintain correct posture. Sit and stand straight.

·         Strengthen your abs.

·         Avoid heavy weights. If you are lifting something heavy, bend your legs and keep your back straight.

·         Place your computer monitor at eye level.

·         Ensure your chair has a good low back support.

·         Maintain your ideal weight.

·         Warm up and cool down before and after exercise.

·         Interrupt long periods of sittings and standing by stretching your back.

·         Ensure calcium and vitamin intake in your diet, along with milk and vegetables.

·         Spend time in sunlight daily.

If your back hurts

·         Take rest

·         Apply ice

·         Avoid bending, lifting and twisting

·         Avoid self-medication

·         Don’t massage your back

·         Consult a doctor if the pain lasts more than two days

Preventive exercises

Do these exercises if you have no back pain. Do each exercise 10 to 20 times a day on an empty stomach.

·         Lie on your back, raise one leg at a time up to 45 degrees.

·         Lie on your back, hold your thigh one at a time and bring it near your chest.

·         Stand with support and raise your body till you are on your toes. Count till 5.

·         Lie on your back, grasp your knees with your hands and pull them towards your chest. Hold for 5 seconds.

·         Lie on your stomach; place your arms by your sides. Raise your head and shoulders off the floor as high as you are comfortable; return to your original position, slowly.

Treatment options:

Depending on the condition and severity of your symptoms, your doctor will:

·         Prescribe painkillers and muscle relaxants in early stages, and insist you do some specific exercise for your condition.

·         In extreme cases, the doctor may advise surgery.

·         Or the doctor will manage your pain with new modalities available such as injection techniques including radio frequency procedures, and disc removal through a needle.

MYTHS ABOUT ACNE

Myth: Acne is more common among girls than boys.

Fact: On the contrary, because of the dominance of the male hormone androgen, acne is more common in boys.

Myth:  A leading cause of acne is improper hygiene.

Fact:  Improper cleaning can aggravate acne. However, a hygiene routine carried to the extreme using harsh or excess washing and scrubbing can actually worsen the condition.

Myth: Frequent washing, fewer breakouts.

Fact: Washing too much can cause dryness and irritation, causing more breakouts. If one has an oily skin and/or acne, the face should be washed no more than twice a day. use a mild soap in circular motion. Gently pat dry.

Myth: Chocolate and oily foods cause acne.

Fact: No specific food has been proven to cause acne. However, chocolate and oily food are high in fat and do not have nutritive value.

Myth: Repeated acne medication controls the breakouts.

Fact: The available acne medications contain drying agents like benzoyl peroxide and salicylic acid. Overuse causes over drying, resulting in irritation and more blemishes. Consult a dermatologist and use medications as instructed.

Myth: Don’t wear makeup if you want clear skin.

Fact: Choosing cosmetics that are non-acnegenic or non-comedogenic, shouldn’t cause breakouts. Nowadays some concealers available contain benzoyl peroxide or salicylic acid, which help to fight acne.

Myth: The problem of acne is only skin deep

Fact: Acne, a condition affecting the skin’s oil glands, is every teenager’s nightmare. Walking around with a ‘zit’ makes one feel socially compromised. There are many myths floating around regarding acne and what should be done to make it go away.

Daily Health Tip

·         Almonds are not just great brain food. They also regulate cholesterol and blood pressure

How to Get Around Gestational Diabetes

A customised diet and exercise during the gestation period will help the baby in the womb to grow normally.

Pregnancy is an important milestone in a woman’s life- this is when her mind and body prepares itself for motherhood. Taking special care of her health as the baby grows in the womb ensures the baby grows normally.

Around the 24^th week of pregnancy, some women develop high blood sugar or gestational diabetes, even when they have no history of diabetes. The diagnosis doesn’t mean the mother will remain a diabetic after delivery, although a tendency to develop diabetes in future is present.

During pregnancy, the placenta supports the baby as it grows. Placental hormones are necessary for the baby to grow and sustain the pregnancy, but these hormones also block the action of insulin in the mother’s body, a condition called insulin resistance. As a result, her blood glucose rises, leading to hyperglycaemia.

Mother’s Insulin:

Gestational diabetes occurs when the baby has already formed but is still growing. The baby may not have developmental birth defects, but if untreated, the baby might be harmed. The extra insulin that the mother’s pancreas produce cannot cross the placenta but may easily enters the baby’s circulation through the placenta along with other nutrients. The excess glucose, or energy, gets stored as fat in the baby’s body, leading to ‘macrosomia’ or a ‘fat baby’.

Babies with macrosomia can cause a difficult childbirth; such babies could face respiratory distress at birth, besides running a higher risk of developing type 2 diabetes as adults.

Diet and treatment:

On diagnosis, treatment should start immediately with customised meals and physical activity. Blood glucose levels need to be monitored daily. Insulin injections are required if dietary and lifestyle measures are not enough. An injection and not tablet is recommended as an injected dose does not cross the placental barrier and is safe.

Gestational diabetes usually goes away after pregnancy, but in some cases, it might return in future pregnancies. As gestational diabetes and type 2 diabetes are linked to insulin resistance, it is important to adopt healthy eating habits and exercise regularly.

Eat food with low glycaemic index such as dried beans, legumes, lentils, all non starchy veggies, fruits like papaya and apples, and many whole grain breads and bran cereals. Also eat low salt food.

MOODLESS??? GRAB A HANDFUL OF NUTS. IT ALSO HELPS LOWER HEART DISEASE!

Eating nuts helps lowers heart disease risk in people with metabolic syndrome (MetS) or those with excess abdominal fat, high blood sugar and high blood pressure, say researchers.

MetS symptoms increase the risk of developing type 2 diabetes and heart disease, the journal of Proteome Research reported, citing a statement from the University of Barcelona.

The rise in obesity worldwide means more and more patients have MetS.

To check the benefits of nit consumption, researchers put 22 MetS patients on a nut-enriched diet for 12 weeks and compared them to another group of 20 patients who avoided nuts.

The scientists analyzed the compounds excreted in patients’ urine and found evidence of several healthful changes, including a boost in patients’ levels of serotonin metabolites.

Serotonin, a chemical, helps decrease feelings of hunger, makes people feel happier and improves heart health.

ARE PEOPLE AWARE OF GOOD EATING RULES???

New study says that most people know the rules of good eating, but often have a hard time applying them. Breakfast is the most important meal of the day. Don’t snack before supper; you’ll ruin your appetite. These dietary pearls of wisdom have been dropped on children for decades.

However it’s been noted that while people know the rules surrounding good eating and proper nutrition, they seem to lack one common component that often costs them the battle of the bulge-WILLPOWER.

Through a series of studies, it was able to synthesise findings into scales wherein these rules were weighed against factors such as eating behaviours, body satisfaction and social desirability. The researcher was surprised to find that people with higher Body Mass Indexes (BMI) had stronger beliefs associated with the rules than people with lower BMIs. Yet it’s been noted that there are plenty of examples in society of people knowing what to do but acting in a contradictory manner.

It’s been noted that what they did find in the study is that people with higher BMIs actually had stronger beliefs in the normative rules related to eating. The missing element was not following their individual belief structures.

What was found is that if people undertake these behaviours, which are related to the norms, they tend to have a lower BMI. Having the beliefs alone is just not sufficient.

Supplement Your Nutrition

Vitamins and minerals support healthy weight management, overall good health and vitality. They are essential for the body’s normal growth and development.

Even minor deficiencies may cause permanent damage. Stress, poor diet and exposure to pollutants often make it important to supplement your diet with the proper vitamins and minerals.

Remember!!! It’s never too late to enhance your health.

Vitamins

Vitamins help us get energy from food and enable growth and repair of skin, bone and muscle.

There are 13 vitamins that our bodies cannot produce; we need to eat them.

The 4 fat-soluble vitamins that can be stored for longer periods of time in the body are A, D, E and K.

The 9 water soluble vitamins that cannot be stored in the body and deplete quickly are B-vitamins and vitamin C.

Minerals

There are 17 minerals such as Baron, Calcium, Chromium, Cobatt, Copper, Iodine, Iron, Magnesium, Mangenes, Phosphorous, Potassium, Selenium, Silicon, Sodium, Sulphur, Vanadium and Zinc that we must consume because the body cannot make them.

Minerals such as calcium can help develop strong bones and teeth.

Minerals also help the chemical processes in your cells that occur daily as part of normal metabolism.

BELLY FAT LINKED TO DEVELOPMENT OF ASTHMA

Belly fat, linked with diabetes and heart disease, and could also have a bearing on the development of asthma, research in Norway shows. Previous studies have found a link between asthma and body mass index (BMI), a height to weight ratio that is an indicator of overall obesity.

Researchers followed 23,245 adults without asthma, aged 19-55 years for 11 years, according to a statement of Norwegian University of Science and Technology. The participants had their BMI measured along with their waist circumference to test overall obesity and central obesity. Besides, they were also asked to report incidence of asthma. The results showed that people who had belly fat but were not overall obese were 1.44 times more likely to develop asthma. Additionally, people who were both centrally obese (belly fat) and obese overall were 1.81 times more susceptible.

Asthma can affect people of all sizes, but study has highlighted both the individual and combined effect of central obesity and overall obesity on asthma development.

OVERWEIGHT MOTHERS GIVE BIRTH TO FAT BABIES

Childhood obesity originates in the mother’s womb, says a new study which used the latest technology to monitor fat levels in unborn babies. These babies, part of the study at Chelsea and Westminster Hospital, west London, were found to have a similar build-up of abdominal fat that adults in their 50s have.

The study used magnetic resonance imaging (MRI) scans to investigate links between obesity in children and their mothers. It reportedly found evidence that being overweight or obese in pregnancy could result in potentially harmful changes in a baby’s fat levels in the womb, the Telegraph reports.

The study, led by the Professor of neonatal medicine at Imperial College London, found nearly a third of children had more fat than expected. Of the 105 babies – 54 boys and 51 girls a total of 31 babies had more adipose, or fat, tissue around their abdomen than normal.

Experts said the study was the first direct link that proved the weight of a mother-to-be was passed on to her child and showed that overweight mother gave birth to fat babies.

With this study it was able to detect such a clear continuum of effect of maternal BMI (Body Mass Index) on the babies. This is a very important finding indeed, opening the door to a new understanding of how a mother’s metabolism affects her baby.

HEALTH TIPS

·         As far as possible, leave blisters uncovered to help them heal faster.

·         To reduce itchiness caused by ingrowth, puree a cucumber and mix with cold milk. Apply to affected areas

·         The anti-inflammatory properties of sapodilla (chikoo) help to cure bowel disorders

·         As bananas have high iron content, they help in the production of haemoglobin in the blood

·         To treat swollen and bleeding gums, drink a glass of fresh guava juice

·         Focus on something which is 20 feet away for at least 20 seconds every 20 minutes. This relaxes the culinary muscles of the eye

·         Pomegranate juice is an appetiser and a digestive that tones up the intestines

·         Boil two cups of water and add a small amount of boric acid. Once cooled, use this to wash tired eyes

·         Grapes are alkalizers that purify blood and inhibit growth of cancerous cells

·         Coriander strengthens the stomach, relieves flatulence, increases secretion and discharge of urine and reduces fever

·         The armrest of your chair should be of proper height to help reduce load on your shoulders by supporting forearms when you use the computer

·         To protect your hearing when using earphones for longer periods, take 10-15 minutes break every hour

·         Apply a paste made of carrot, milk powder and sugar to increase the glow on you face

·         Lemon water cures respiratory problems and revives a person suffering from asthma

·         To stop headaches, do a headstand on an empty stomach before or after sunset

·         To ease constipation, eat three to five prunes boiled for 20 minutes, every morning

LESS PROTEIN MAKES YOU HUNGRY, GORGE ON SNACKS

Want to slough off that snack habit? Then, eat more protein as too little of it makes you hungry and reach for the unhealthy food.

According to a study has found out that people whose meals contained 10 percent protein consumed 260 more calories a day than those on 15 percent protein. Not only did they eat more, but also 70 percent of the extra calories they ate were snacks between meals rather than at mealtimes.

They also learnt that raising consumption to 25 percent – was no extra help in halting over – eating.

The results show that humans have a particularly strong appetite for protein, and when the proportion of protein in the diet is low this appetite can drive excess energy intake.

For the study, the team recruited 22 Volunteers, to live and eat in a science facility. They were all of a healthy weight and were aged in the age group of 18 to 51.

While the food looked the same, they had different protein levels. The amount of fat remained constant at 30 percent of the total calories in a meal but the carbohydrate was adjusted to 40, 50 or 60 percent of meal.

The volunteers all did the same amount of exercise – one hour supervised walk per day – and did the same activities to avoid them eating out of boredom or stress.

It was found that people who consumed 10 percent protein a day ate on average an extra 1036 calories over a four day period compared with those who ate a 15 percent protein diet.

Over a year that would be enough to gain over six kilos. However, eating more than the average amount of food such as meat, fish, eggs and nuts can stop you gaining those kilos.

TIPS FOR BETTER SKIN

1.       Yoga: Learn yoga inverted poses to help increase circulation to the face muscles.

2.       Limit bath time: Hot water and long showers or baths remove oils from skin. Limit your bath or shower time, and use warm, rather than hot water.

3.       Use mild soaps: Avoid strong soaps that can strip oil from your skin. Instead choose mild cleansers with minimal fragrance.

4.       Pat dry: After washing or bathing, gently pat or blot your skin dry with a towel so that some moisture remains on your skin.

5.       Moisturise dry skin: Find a moisturiser that fits your skin type and makes your skin look and feel soft. Apply your moisturizing cream immediately after bathing and towelling dry. This will seal in the moisture. Or your day cream, choose one that contains zinc oxide and provides SPF30 or more protection. You can also use baby oil to moisturize the skin.

6.       Cleanse it well: Very often, your skin looks superficially clean; but it really not. Dirt and dust particles hide in the pores of the skin and clog sweat. Proper cleansing not only removes all the make-up which accumulates during the day, but also stops the oil-secreting sebaceous glands from getting clogged. Go for a neutral ph face wash.

FACIAL EXERCISES

Since the appearance of your skin relies on supportive facial muscles, do these daily to keep them toned and firm.

Eyes: Gently tone the muscles of your eyes by pressing two fingers on each side of your head, at the temples. Then open and close your eyes rapidly for 10 counts. Repeat this exercise thrice.

Forehead: Frown as much as possible, try to get your eyebrows together and open your eyes wide all at the same time. Repeat five times.

Neck and Throat: Tilt your head back to look at the ceiling while keeping your lips closed. Then do a chewing movement for 20 counts and feel the muscles in your neck and throat work. Repeat this exercise twice.

Lips: Purse your lips together and lie them up towards your nose. Hold for five counts. Repeat this exercise five times.

Cheeks: Maintain a relaxed smile; then suck in your cheeks onto your teeth. Hold or five counts. Repeat this exercise five times.

DIETS PLAYS A MAJOR ROLE IN HAVING A GLOWING SKIN

Diet plays an important role in maintaining the health o your skin. Your nutritional diet will consist o liberal quantities o seeds, nuts and grains, vegetables and fruits, supplemented by special protective foods like skimmed milk, vegetable oils, yoghurt, honey and yeast.

The Vitamin Power: If your skin is unusually dry and rough and have blackheads and white heads, you are probably lacking sufficient Vitamin A. The vitamins of the B group are important in producing beautiful skin. Vitamin B1 aids skin health by helping to keep the circulation normal while B2 or Riboflavin deficiency can lead to brown pigmentation and oily skin. Severe deficiency of riboflavin causes the skin under the nose and at the corners of the eyes and mouth to crack and become sore. So, diet that is rich in Vitamin B can go a long way in skin health. The antioxidants in Vitamin C are involved in the formation of collagen, and protein that bind cells and tissues together keeping your skin firm and wrinkle-free.

The Trick: One of the important food item in this connection is brewer’s yeast. Even the person whose skin seems smooth and healthy usually notices improvement in texture and glow, a week after adding two or more table spoons of brewer’s yeast to the daily diet. Take a table spoon of yeast stirred into citrus juice or water after each meal, between meals, and before retiring. Also citrus foods like oranges, grape fruit, strawberries, kiwis, and broccoli play an important role in keeping your skin looking young.

Culprits: Food like white flour, sugar and eatables made with them, also tea, coffee, and soft drinks deplete energy and dehydrate your skin. Replace refined carbohydrate foods like white bread, cookies and pasta with their whole grain cousins that work as fibre as well as antioxidants. Whole grain helps eliminate toxins and acts as a detoxified agent for your body.

TAKE CARE OF YOUR LIPS

Lips become easily chapped during weight loss. Soften them up and pamper them throughout the time you are trying to lost weight. Use a lip balm to keep the lips moisturized and prevents them from drying out. You can also use milk creams in the night for the same.

MANAGE STRESS

Stress can make your skin more sensitive and trigger problems like acne breakouts. Set reasonable limits, scale back your to-do list and make time to do the things you enjoy. The results may be more dramatic than you expect.

QUIT SMOKING

Smoking decreases blood flow and depletes the skin of Oxygen and nutrients, such as Vitamin A, that are important to skin health. In addition, the repetitive facial expressions you make when smoking – such as pursing your lips when inhaling and squinting your eyes to keep out smoke may contribute to wrinkles. The best way to protect your skin is to quit.

HEALTHY BITE…REMEMBER WHAT YOU PILE INSIDE SHOWS ON YOUR OUTSIDE…

HEALTHY BITE…REMEMBER WHAT YOU PILE INSIDE SHOWS ON YOUR OUTSIDE…

When you think of festive season what comes to our mind is fruits, milk shakes, nuts, ice creams, mithai, samosas, kachoris, puris, and a variety of savouries. This festive season DARE to treat yourself without restrictions of course by D for delicious, A for And, R for Responsible E for Eating!

You are what you eat. You can eat a good amount of real foods and not hamper your health or weight!

Fun with food is a must in the festive season! Unfortunately when we consume festive food we are laden with guilt. So let’s avoid the fat and think FUN! F for Fresh, U for Unprocessed, N for Natural! And enjoy to the maximum!

So let’s not subtract but add plenty of foods that are rich in minerals, vitamins, nutrients and are FUN!

But how do we substitute? Well, why not treat yourself without restricting yourself on healthy food?

Ice creams can be substituted with misthi dahi which is made from jiggery and curd, sandesh made from cottage cheese and jiggery or fruits – no sugar added, fruit yoghurts, mithai made from dry fruits and nuts like date or prune and walnut rolls, figs and nuts. Steamed modaks and rosgullas made with jiggery, which are better than the fried gulab jamuns, karanjis…the list is endless if you take the time and the effort to make your own choice. They are all readily available in shops.

Aerated drinks and milk shakes can be replaced with coconut water, fruit smoothies or water lemon with honey and iced herbal teas sweetened with honey or stevia a natural zero calorie sweetener.

Poories, chakris, samosas – let’s think of healthy savouries. Instead of fried snacks pick on the nuts – almonds, walnuts, cashewnuts and pistachios. Bake the samosas, make them in whole wheat. Frankie rolls are a very good substitute for samosas. Chakris can be make with less fat and can be baked. Savouries like patras, muthias, dhoklas can be steamed. Lots of vegetables can also be added to make your food nutritious and healthy.

FIBER

FIBER by Susan Bowerman, MS, RD, CSSD

“Eat Fiber .” You’ve probably heard this advice. But your diet still falls short. Experts recommend eating 25 to 30 grams of fiber each day, but most population eat only around 10 grams.

Numerous studies say that diets high in fiber, or the indigestible part of plants, provide health benefits. Fiber promotes normal digestion and naturally prevents constipation. And for people who want to lose weight, a high fiber diet is a great way to go. High fiber foods fill stomachs with fewer calories, allowing dieters to eat more and still lose weight.

There are two main types of fiber. Apples, oranges, carrots, potatoes, oats, barley and beans all contain water-soluble fiber. Water-soluble fiber helps regulate blood sugar and blood cholesterol levels.

Water-insoluble fiber traps water and helps move food through the intestines. It can be found in vegetables, wheat bran, corn bran, rice bran and most other whole grains. You need both types of fiber, so aim to eat many different fruits, vegetables, legume and whole grains throughout your day. Eat fruits and vegetables with their skins for extra fiber. Focus on whole grains like oatmeal, bran cereals, brown rice, millet and barley.

You can also find 100 percent whole grain breads and pastas at many supermarkets. Even with these changes, you may still have trouble meeting your fiber intake goals, so taking a product that contains soluble and insoluble fiber, such a Herbalife’s Active Fiber, can help you get the maximum benefit that fibers provide.

EATING HEALTHY IN AN UNHEALTHY ECONOMY

EATING HEALTHY IN AN UNHEALTHY ECONOMY by Susan Bowerman, MS, RD, CSSD

In these uncertain financial times, we’re all watching how much we spend on food a little more closely, and it may seem that it’s nearly impossible to eat a healthy diet on a tight budget.

There’s no question that many of the least expensive foods- like starchy foods, sugars, and fats- are also the ones that provide less nutrition than the more expensive items like fruits, vegetables, and healthy sources of protein. But eating well and saving money can go hand-in-hand.

Here are some tips to get you started from nutrition experts at Herbalife:

·         Go vegetarian once a week. Combining grains, like rice or corn, with beans, split peas, or lentils, is an inexpensive way to include good quality protein in the diet. Use seasoning to enhance the flavour in dishes like curried lentils with brown rice or spicy black bean soup with cornbread or corn tortillas. Round out the menu with a salad or some fruit in season, and you’ve got a nutrition-packed meal for pennies per person.

·         Skip the drive-through. A protein-packed meal replacement shake like Herbalife Formula 1 Nutrition Shake Mix, mixed in the blender with milk (soy milk) and fresh or frozen fruit, can provide more healthy nutrition for a lot less money than fast food choices-while still delivering convenience and nutritional value.

·         Freeze the season. Frozen fruits and vegetables are as nutritionally valuable as fresh-in fact, in some cases freezing may preserve more nutrients because the foods are processed so quickly after harvest. Shop the farmer’s markets, buy what’s in season, and freeze it. Frozen pre-made side dishes and vegetables with sauces on them cost more, too. It’s less expensive and better for you to purchase plain vegetables and season them yourself.

·         Frozen meals are convenient, but they can be pricey. And, these meals often don’t feel complete unless you add a salad, vegetable or fruit to them, which drives up the total cost of the meal. Instead, cook in bulk some one-dish meals, such as soups, stews, or pasta dishes, and freeze individual portions for workday lunches. Don’t let a thinner wallet lead to a thicker waistline. With a little planning, you can watch your budget and still eat well.

PROTEIN – A NECESSITY FOR EVERYBODY

PROTEIN – A NECESSITY FOR EVERYBODY by David Heber, M.D., Ph.D, F.A.C.P., F.A.C.N.

Protein is an important component of every cell in the body. It is an organic compound, composed of 22 amino acids, otherwise known as the building blocks in life. Protein is stored in muscles and organs and the body utilizes it to build and repair tissues, as well as for the production of enzymes and hormones. Proteins also make it possible for blood to carry oxygen throughout the body. Along with fat and carbohydrates, protein is a “macronutrient”, meaning the body needs relatively large amounts to it. The Institute of Medicine of National Academy of Sciences has concluded that our daily protein requirements should be 10% to 35% of our total caloric intake, with men needing slightly more than women. A lack of protein can cause loss of muscle mass, decreased immunity, as well as weakening of the heart and respiratory system.

How protein affects your weight

The widespread popularity of high-protein diets is due in large part to their ability to help manage hunger. When protein is absorbed, it sends a signal to the brain to decrease your hunger. Another benefit of protein is that it raises your resting metabolism by maintaining muscle mass. As we age, muscle mass decrease without exercise, so staying fit is a key to burning fat by keeping your metabolism high. Protein also leads to a much less rapid rise and fall of blood sugar and insulin, so you avoid the “sugar highs and lows” after eating sweets without adequate protein. Certain foods, however, provide a healthier resource for protein than others.

Consider the source

You can obtain healthy sources of protein without high levels of saturated fat. For example, soybeans, nut and whole grains provide protein without much saturated fat and offer plenty of healthful fibre and micronutrients as well. If you’re looking for yet another great way to obtain healthy protein, vegetable sources of protein found in Herbalife’s Formula 1, are high-quality and have lower calorie levels with virtually no added fat. Herbalife’s products personalize your daily protein intake to match your body’s needs. With a variety of shakes and snacks, the ShapeWorks program helps you build or maintain lean muscle while providing healthy weight management support. Now that you’ve increased your knowledge of protein, you can effectively enhance your diet and allow good health to take shape.