a healthy tips
Healthy Living Tips
by Susan Bowerman, MS, RD, CSSD
What are Carbohydrates?
•Carbohydrates are the best fuel
for body’s engine
•The right carbs, taken at the right
time, are key to good athletic
performance.
•Healthy carbohydrates, maintain
blood sugar and provide the fuel to
working muscles
What are the healthy
carbohydrates?
•For the average person, a well-
balanced diet will usually provide
enough.
•Athletes who train hard know that
they need to properly fuel up before
starting out.
Susan Bowerman - Healthy Living Tips
Carbs – The Fuel that Keeps Your
Engine Running
Susan Bowerman
Healthy Living Tips
Healthy Carbohydrates
Whole fruits
Vegetables
Grain breads
Crackers
Cereals
Pasta
Brown rice
3 Tips to keep your performance at its
peak.
1.Before starting out, it’s a
good idea to ‘top off the
tank’ with some low fat,
high carb foods to help
maintain blood sugar.
1.During activity, specially-
formulated sports drinks
can help keep your tank
topped off.
2.Refueling after a workout is
critical, a dab of protein
helps repair muscles.
Where does chocolate come from?
•It comes from the seeds of the cacao
tree. This tropical fruit is a huge berry,
about the size of a football, the bitter
seeds are encased in a mildly sweet
fruit.
•Seeds are fermented, dried, roasted,
and shelled, and made up of the cocoa
solids and the fatty cocoa butter - to
become unsweetened chocolate.
•But with added sweeteners, and
sometimes milk, it is transformed into a
CHOCOLATE
Susan Bowerman - Healthy Living Tips
Chocolate - Get Choosy with Chocolate
How to choose healthy chocolate?
•Darker and more bittersweet, , the more
cocoa solids, the more flavonoids.
•For baking, using a good quality cocoa
powder over the unsweetened baking
squares.
•Some chocolate bar labels list the
percentage of cocoa they contain. Look at
the nutrition label and find the bar with the
highest percentage of cocoa and the least
amount of fat.
Naturally occurring compounds in cocoa - called
flavonoids - are powerful antioxidants that fight free
radical damage and are considered heart-healthy
Chocolate comes in so many forms, though, in order to get the most health benefit, you’ll need to choose wisely.
•Baked corn tortilla chips
•100% whole grain crackers
•Some snack crisps are made with soy
•Crunchy vegetables with salsa or hummus
•Toasting a slice of whole grain bread or a wedge of pita bread with a
sprinkle of garlic powder and parmesan.
Susan Bowerman - Healthy Living Tips
Crunch & Salt - Satisfy Your Cravings for Crunch and Salt
•Snack chips are more a guilty pleasure than a health food.
•A pack of chips is about 548 calories.
•Most of these chips are made from potato or corn flour - which are just starches - with some powdered or pureed
vegetable tossed in.
•Most of them have very little vegetable in them to start with the exception of chips that are actually made from
vegetable or apple slices - the heat of the frying process destroys many beneficial nutrients, like vitamin C.
•Many chips are ‘made with whole grain’ - which is just another way of saying that they actually contain very little.
There are healthier alternatives when you’re craving something crunchy and salty.
Susan Bowerman - Healthy Living Tips
Diet & Sleep - Eat Right, Sleep Tight
•Busy people don’t eat enough during the day, then
have a large, protein-heavy meal at night – which is
really the opposite of what they should be doing.
•Many of us don’t take time to eat as well, these bad
food habits can affect the quality of our sleep
•Large meals eaten just before bed can lead to
indigestion and heartburn – a perfect recipe for an
uncomfortable night’s sleep.
•Caffeine and alcohol can disrupt normal sleep patterns
•You need more protein at breakfast and lunch to keep
you alert and clear-headed all day, and save the
starchier carbs for dinner
Try these tips for a better night’s sleep:
oKeep dinner on the light side, with a focus on
foods like salad, veggies, fruits, whole grains
and beans.
oIf you know that caffeine keeps you awake,
avoid caffeine-containing beverages for 6-8
hours before going to bed
oKeep your alcohol intake moderate to avoid
having your sleep disrupted
oDrink most of your fluids during the day, and
cut back after dinner. If you need to take
medications at bedtime, then use as little liquid
as you can.
oIf you like to have a bedtime snack, include
foods that are high in calcium, which helps
muscles to relax. A cup of warm milk is an age-
old remedy for sleeplessness, and for good
reason.
Susan Bowerman - Healthy Living Tips
Diet & Weather - Healthy Nutrition for Colder Weather
•Our biology drives us to store up extra calories in the wintertime.
•The cold, dark days of winter often bring on cravings for hearty comfort foods and warm beverages.
•Many of these dishes have more calories than the lighter foods of summer .
•So a little extra attention to diet is a good idea – not only to keep you healthy during the winter
months, but also to help you avoid winter weight gain.
•If it’s too cold to exercise outside, maybe an exercise class or DVD you can do at home will do the
trick.
•Vegetables low in calories, help to balance out the higher calories of some of the heavier winter
dishes.
•Vegetables & fruits provide important nutrients, like vitamin C, which supports the immune system.
•Another benefit of fruits and veggies is that they also provide much needed fluid.
•Is a good reason for spicy foods in the winter, They can warm you up from the inside.
Susan Bowerman - Healthy Living Tips
Eggs – A Lot of Nutrition in a Small Package
•Eggs are a bit less perishable than other proteins like meat, fish or poultry
•A whole egg has about 80 calories, about 5 grams of fat – most of which is the healthy monounsaturated type – and less
than 200 mg of cholesterol.
•Eggs contain all the essential amino acids, and egg yolks contain lutein and zeaxanthin, few natural sources of vitamin D.
•Eggs are considered to be one of the highest quality proteins around.
•Contain all the essential amino acids and egg yolks contain lutein and zeaxanthin.
oSpray a coffee mug with pan spray
oCrack in your eggs or egg whites.
oBeat quickly with a fork, then microwave on
high for about 1.5 minutes, stirring once
halfway through the cooking process.
oThe eggs cook up light and fluffy, you can
also top them with a little lowfat cheese or
salsa for a quick meal or snack
Recipe
Menu
oEgg salad sandwich
oScrambled egg
oVeggie omelets
oSliced hard boiled egg on a whole
grain cracker
Susan Bowerman - Healthy Living Tips
Eye Health: A Feast for the Eyes
•The ultraviolet light, particularly the blue light, is
considered to be the most damaging to the eyes.
•The food we eat can also help defend against damaging
ultraviolet light.
•When it comes to eye health, adding color is key point.
Example
oBaby carrots, vegetable juice or whole oranges.
oThe darkest leafy greens for your salads.
otoss in some avocado, tomato and peppers for a
nutrient-rich mix
oStrawberries or mango to a protein shake in the morning
Lutein and zeaxanthin, accumulate in tissue in the back
of the eye where they offer protection by acting as blue
light filters
Example
Romaine lettuce
Corn
Broccoli
Avocado
Brussels sprouts
Zucchini
Kiwifruit.
•Fruits and vegetables are great sources of these
beneficial pigments, and the sources of vitamin C.
•Vitamin C is also found inside the lens of the eye where
it offers protection by acting as an antioxidant.
Example
Tomatoes
Peppers
Citrus fruits
Berries
Beta carotene, a critically important nutrient for
healthy eyesight.
Example
Carrots
winter squash
sweet potatoes
Cantaloupe
Apricots
Mango
papaya.
Susan Bowerman - Healthy Living Tips
Fish - Giving Fish a Try
How to chose fresh fish and how to keep fish fresh?
•If fish is truly fresh, it’s surprisingly un-fishy
•The flesh should look firm and shiny.
•It should smell a little briny, like the ocean, not strongly fishy.
•Fresh fish should be cooked within 24 hours.
•Fish is flash frozen right after it’s caught, so it retains its flavor and nutrition, and the texture usually doesn’t suffer much
•You don’t need to thaw the fish before you cook it. Frozen fish filets can be baked, grilled or sautéed
oSpray a pan with pan spray, and heat it over
medium-high heat.
oDrizzle a little olive oil, salt and pepper on your
fish, then sear it in the hot pan until it’s browned on
one side. Then flip it over, cover the pan, and
continue cooking until it’s done usually only takes
about 10 minutes
oA little lemon juice or white wine does wonders
oOr little salsa and you’ll have a great filling for fish
tacos
Recipe Menu 1
Bake fish filets, or grill them on the barbecue
Menu 2
Mix the flaked fish with some dry bread crumbs, a
beaten egg and some diced onion, then form into
patties
Menu 3
Burgers, grilled and tucked into a bun with some lettuce
and tomato
Susan Bowerman - Healthy Living Tips
Food Safety: Do You Keep or Toss?
•A“ sell-by” dates on perishables, like meat, eggs and milk.
•Foods don’t suddenly expire on the sell-by date.
•Milk can stay sweet, tasty and safe for a week or so after the sell-by
date
•A lot of people throw out perfectly safe food because they don’t
understand the dating system on food labels.
•Eggs can stay fresh and safe for 3-5 weeks after you buy them.
•Food that’s obviously bad shouldn’t be eaten.
•Moldy spots on soft or moist foods like bread or lunch meats, the food
has got to go.
•Spot of mold on firm veggies like cabbage, peppers or carrots, or on
hard cheeses, you don’t need to throw them out. Just cut out about an
inch all around the moldy spot, and then it’s safe to eat the rest.
Susan Bowerman - Healthy Living Tips
The Big Chill - Frozen Fruits & Veggies are Healthy and Convenient
•Freshly picked produce is nutritious, but frozen fruits and veggies retain their
nutrients quite well.
•Frozen produce may actually offer more nutrition than fresh. Fruits and vegetables
that are headed for the freezer case are usually picked at their peak of ripeness.
•Fruits and vegetables destined for your supermarket are often picked before they’re
ripe, they might have the same nutritional value as if they’d been allowed to ripen
on the vine
•For out-of-season produce that’s traveled a long distance from the farm to your
fork, exposure to heat and light during shipping can affect nutrient content.
•Read your labels to be sure that you’re not paying for anything other than fruits and
avoid added sauces and salt on your vegetables, or added sugar on your fruit
Susan Bowerman - Healthy Living Tips
Green - Go Green With Your Diet
•Nationwide surveys of our eating habits say that out of all the categories of foods that we eat, leafy greens are what our
diets are lacking the most.
•Greens offers up a good dose of vitamins A, C and K, along with calcium, iron and fiber, some antioxidants to boot.
How to make your greens delicious?
The smaller the leaves, the more tender the green, so
mild and tender baby spinach, chard or kale leaves make
flavorful raw salads. If you want to cook these tender
greens, you can either steam them quickly, or saute in a
little olive oil until they wilt, which takes just a few minutes.
Thicker and more strongly-flavored collard, mustard
or turnip greens need a longer cooking time, and
they taste best when cooked in a little bit of broth or
with a dash of cider vinegar to mellow out any
bitterness.
Salads made with baby greens are delicious either on
their own, or mixed with regular lettuce and tossed with
your favorite dressing. You can use mild greens - like
Swiss chard or kale - in any recipe that calls for
spinach.
Green up pastas, soups, omelets or stir-fry dishes by
tossing in some shredded greens during the last few
minutes of cooking. Try using a large leaf of kale to
make a wrap sandwich, instead of the usual tortilla or
flatbread.
oPreparing greens is to plunge them into a sink full of lukewarm water, a swish to remove any dirt or grit.
oIf the stems are large or tough, you can remove them.
oGive them a whirl in a salad spinner or pat them dry with a kitchen towel to get rid of the excess water.
oSmall leaves can be kept whole for salads or steaming, the larger leaves are better torn or cut into bite-sized
pieces before you cook them.
Susan Bowerman - Healthy Living Tips
Happy Hour - Handling Happy Hour
High protein snacks
Greek style yogurt
Slices of turkey with some whole grain crackers
Cottage cheese
Fruits
•The snacks you’re offered at happy hour tend to be
greasy, best is to have a snack before.
•Or you can have a high protein snack late in the
afternoon.
•Lowest calorie choices are beer and wine.
•Alcohol can increase your appetite, and it might also
loosen up your determination to stay away from the
snacks.
•Limit yourself to one drink, then switch to something
calorie-free - like some sparkling water or diet soda
with a twist instead
A bottle of
light beer or
glass of wine
= 100 calories
Hard al
Posted by Pratima Ganguly on Tuesday 30 October 2012
*Any weight loss or health testimonials presented here are applicable to the individuals depicted and are not a guarantee of your weight loss nor are they typical. Herbalife products can be a healthy part of your weight loss program, which includes diet and exercise.
An extensive questionnaire generated responses from more than 200 U.S. Herbalife Independent Distributors about their weight-loss programs and results. They reported weight loss ranging from 4 pounds to 167 pounds and a reduced body mass index (BMI) of 1.5 points to 24.1 points, suggesting that consumption of Herbalife® products is associated with weight loss and improvement in BMI in those ranges.
**These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
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