The secret to avoiding ‘empty calories’ now and forever

Want one piece of advice? Don’t fill up on empty calories.

The term “empty calories” almost sounds like a conflict in terms…kind of like “cold sweat”. After all, something can’t be “empty” and “full”… or can it? It sure can – if you’re talking about “empty calories.”

Simply put, empty calories are calories in your foods that are – for the most part – empty of significant nutritional value. But these empty calories can rack up very quickly. Most fats and added sugars are considered “empty” because they don’t offer your body much – if anything – in the way of vitamins, minerals, phytonutrients or fiber. What they do offer is a fast track to a bigger belly, hips and thighs. So don’t let the expression fool you – empty calories are anything but.

To make matters even more confusing, foods containing a lot of “empty calories” are sometimes dubbed “energy dense” – which sounds a lot better than it actually is…. as if an “energy dense” food might give you lots of “get-up-and-go”. But when you’re talking about “energy” in food, it’s simply a gentler way of saying “calories” – the calories in the foods you eat are converted into energy that fuels the body.

So, an energy dense food is one that contains a lot of calories (okay, “energy”) in a relatively small volume – like the 250 calories of “energy” you get from a tiny frosted doughnut, or the more than 300 calories you get from a handful of potato chips.

Common Sources of Empty Calories

Sometimes you know when you’re taking in empty calories – sugar is hardly hidden in a carbonated soda or a candy bar. But empty calories aren't always quite so obvious… like the 5 teaspoons of fat hiding in your blueberry muffin – and the 8 teaspoons of sugar lurking in the fancy coffee drink you use to wash it down.

Sugary drinks are a big contributor to empty calories in the diet – not just sodas and coffee drinks, but also heavily sweetened teas and fruit drinks like lemonade. Same goes for sugary candy, pancake syrup, honey and preserves. And fatty foods like chips, French fries and salad dressings are mostly empty calories, too. Desserts can deliver a lot of extra “energy” into your system – most cakes, cookies and pastries pack a one-two punch of sugar and fat.

Swap Empty Calorie Foods for Nutrient Dense Foods

Taking in extra calories that you don’t need is only one problem with empty calorie foods – there’s another equally important issue. When you fill up on fatty, sugary foods, they take up space in your stomach – squeezing out room for all those good-for-you foods that provide the healthy nutrients your body needs.

So here’s the solution in a nutshell: since empty calorie foods have lots of calories and very little nutrition, you want to shift your focus towards foods that are exactly the opposite. You want to eat more foods with an abundance of nutrients with a relatively low calorie cost. These “nutrient dense” foods – like vegetables, fruits and lean proteins – offer up plenty of nutrition and they’re filling, but they won’t break your calorie bank.

Nutrient dense foods are pretty easy to spot. Since fats are so calorie dense (there’s about 40 calories in a teensy pat of butter), swapping high fat items for low fat ones is an easy way to increase your nutrient density and cut out some empty calories. Simple swaps – like replacing whole milk with nonfat, or cooking with ground turkey breast instead of beef – are a great way to start.

Another clue to nutrient dense foods is their water content. Water adds volume – but no calories – to foods like fruits and vegetables, which makes them relatively low in calories and filling. And, they also happen to have an abundance of vitamins, minerals, phytonutrients and fiber. So, you might want to start your meal off with a leafy green salad or a vegetable soup – and begin to fill up on low calorie items. Snack on whole fruits and vegetables, and add vegetables to as many foods as you can when you cook – like soups, stews, casseroles and pasta sauces – to pump up the volume and the nutrition.

Why Nutrient Density is So Important

I certainly encourage everyone to use their calories wisely and to spend them on the most nutritious foods they can – but this is particularly important for those who have relatively low calorie needs. A woman who maintains her weight on 1400 calories a day will have to choose her foods carefully if she’s going to try to pack in all her nutrient needs without gaining. But even those with high calorie requirements shouldn't assume they've got plenty of calories to spare. Even if you’ve got calories to spare, it’s still wise to eat as many nutrient dense foods as you can.

That said, there’s nothing wrong with a calorie dense treat – once in a while. What really matters is the quality of your diet overall. As long as most of the foods you eat are nutrient dense, an occasional high-calorie indulgence shouldn’t be a big deal. So, tell me how do you balance empty calories and nutrition dense foods in your everyday diet?

Written by Susan Bowerman, MS, RD, CSSD. Susan is a paid consultant for Herbalife.

Опубликовано Asha Verma на 27 января 2014 г.

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Foods That Help To Boost Metabolism

The metabolic rate of your body determines your overall health. Having proper metabolism will help to reduce your weight and to remain in a better health condition. When your metabolism is faster your body digests the food easily and uses the energy in the food. This prevents the deposition of the fat in the body. The rate of metabolism is of utmost importance for those who want to lose weight. A slow metabolism adversely affects your efforts to lose weight. If you can boost your metabolism, then you will be using energy and burning up the fat even when you are sleeping. This will help in achieving faster weight reduction. Though exercises are the most important method to increase the metabolism, the food we eat can also affect the metabolic rate. There are certain food items which will increase the rate of metabolism and provide you with lean and better looking body. Here is the list of some of such metabolism boosting food items.

1. Fruits

We all know that fruits are rich in vitamins and minerals and are important for maintaining a healthy body. There are many fruits which are easily available in the market that helps to boost your metabolism. Strawberries, oranges, peaches, watermelon, guava and grape fruit are excellent metabolism boosters. Include more of these fruits in your diet than the metabolism reducing food items if you want to reduce your weight.

• Select fruits which have lower carbohydrate content and less sugar content to get better results.

• Fruits like strawberry and watermelon have more water and fiber content which makes you feel full without increasing your body weight.

• Always opt for organic fruits

2. Green Tea

Apart from having the property of boosting the metabolic rate, green tea has other health benefits also. It contains a compound called EGCG which helps to increase the metabolism.

• You can use hot green tea or you can pour cool green tea over the ice and use it as iced tea.

• Make sure that you consume at least 2-3 cups of green tea every day to boost your metabolism to a healthy level.

3. Cantaloupe

This is a type of melon which tastes great and is low in calories. This is an excellent food option to reduce weight by increasing the metabolism. Most of diet programs include this fruit in the diet plan.

• Cantaloupe contains fewer calories than the energy required to eat it.

• You will be reducing the calories when you are eating a cantaloupe.

4. Spinach

Spinach is rich in vitamin B complex and also has high fiber content. This helps to improve the digestion of food and provides better metabolic rate. This food also helps in proper muscle growth. When the muscle mass of the body increases the metabolism also gets boosted. More muscle mass means faster burning of calories.

• Include spinach in your daily diet if you want to stay lean and to have proper digestion.

• You can add them to salads, soups or you can make any other recipes with spinach.

5. Lemon

Lemon helps to increase the metabolism by cleaning up your digestive system. It also improves the defensive mechanism of our body. The vitamin C present in lemon has anti- oxidant properties which help to cleanse our systems.

• Drink one glass of warm water with the juice of half of a lemon added to it in the morning.

• You can also use lemon juice instead of aerated beverages to get benefited from this fruit.

6. Oat Meal

This is one of the best breakfast options for those who want to reduce the weight. Oatmeal is rich in fiber content and the body needs more energy to break it down, which result in using up the excess calories stored in the body.

• Oatmeal reduces the cholesterol level in the body which acts as a hindrance for proper metabolism.

• Make sure that you are not allergic to the gluten present in oatmeal before consuming it.

7. Lean Meat

Lean meat is helpful in improving the metabolic rate as it promotes the growth of lean muscles in the body. Lean meat contains more proteins than other meats. Lean muscles help to burn fat and make your body lean and attractive. If you want to increase the metabolism reduce the intake of carbohydrate and include more lean meat in your diet.

• Do not use fried meat

• You can opt for boiled, baked or steamed meat so that you will be consuming fewer calories.

• Use chicken breasts or turkey breasts in your diet when you want to lose weight.

8. Ginger

Ginger has metabolism-increasing properties. Though it is not possible to eat ginger pieces as such, you need to use them in other food preparations.

• You can add them to stir fries

• You can use them in various Chinese cuisines

• By cooking boneless chicken with vegetables, spices, celery, ginger and garlic you can have best fat burning meal.

9. Cucumbers

This is one vegetable which you cannot avoid if you are looking for metabolism boosting vegetables. Cucumber contains plenty of water, vitamins, nutrients and fiber. This vegetable keeps your body hydrated and makes you feel full. They have very low calories in them.

• You can use cucumber slices or sticks as your snack.

• You can add them to your salads

• You can also use them in your sandwiches and wraps

10. Celery

This is a crunchy; low-calorie vegetable is a good source of vitamin C, calcium and potassium. It is considered as a miracle food for weight loss. The calories needed for chewing the celery is equal to the energy you gain from eating the celery.

• Make sure that you are using non-fatty spreads and garnishes with celery

• You can add them to your soups and salads

• Do not use it with peanut butter if you are trying to lose weight

11. Almonds

Almonds contain certain essential fatty acids which help to increase the rate of metabolism. If you want to get benefited by using almonds eat one handful of almonds every day.

• You can use almonds as your snack between breakfast and lunch.

• You can use them to garnish main or side dish

• You can try using walnuts or cashews if you get bored of using almonds to get the same benefit.

12. Beans

The Nutrients Present In Beans Have Good Effect On Our Fat Burning Ability. They Are Rich In proteins and fiber and causes faster fat burning when consumed.

• Include baked or boiled beans in your daily diet to boost the metabolism.

• The beans will be a great side dish for lunch and dinner.

• You can add them to soups.

13. Asparagus

Asparagus is known as the food with negative calories. It needs more energy to chew and digest it than the calorie it contains. The calorie value of this vegetable is very low and hence is a real metabolic booster. It has a unique and delicious taste.

• You can cook asparagus along with lean meat to enhance the metabolism boosting effect.

• It is better to opt for organically produced asparagus

14. Coconut Oil

There are many health benefits of using coconut oil; one of them is the ability of the coconut oil to speed up fat burning. Though when used alone the boost provided will be less. When used in combination with other metabolism boosting food it is more effective.

• Use 1-2 teaspoons of coconut oil for your daily cooking

• You can use the coconut oil for seasoning the dish

15. Coffee

It is better to use black coffee if you want to boost the metabolic rate. Caffeine the compound which is present in coffee improves the blood circulation when taken in small quantities.

• Use coffee without sugar and cream to get a better boost for metabolism.

• Do not take more than 3 cups of coffee a day

16. Cruciferous Vegetables

Cruciferous vegetables contain B vitamins which have a healthy effect on the metabolism. They are low in calorie content and help to cleanse the digestive system.

• Use cruciferous vegetables such as cabbage, cauliflower, broccoli, Brussels sprouts more in the diet

• You can mix them in other recipes and make them taste better

17. Spices

There are many spices which help to charge up the metabolism. The spices add flavor to the dish and improves the nutritional content as well.

• Include spices such as black pepper, mustards, cayenne pepper, cardamom and cinnamon acts as metabolism boosters.

• You can add them to various food preparations to increase their intake.

18. Water

This is one of the most important foods that keep all your organs healthy and functioning. When the body does not have enough water the metabolism slows down. Hence it is necessary that you keep your body well hydrated.

• Drink at least 8-10 glasses of pure water to increase the metabolism.

Are you suffering from overweight or obesity? Are you looking for foods to increase your metabolic rate to achieve weight reduction and good health? You can try eating the different foods mentioned above. Include 3-4 of these food items in your regular diet to get a boost to your metabolic rate. You cannot revive your metabolic rate overnight. Give time for your body to adjust to the new foods that you have included in the diet to show results.

Опубликовано Asha Verma на 11 января 2014 г.

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How to get rid of under eye bags.

Do you have dark circles and eye bags?

Do your eye bags remain no matter how much sleep you’ve had?

I can help – let’s talk about how to banish under-eye puffiness!

I don’t know about you, but some mornings when I wake up and look at myself in the mirror I barely recognize myself. Now, of course, this usuallyhappens after a very late night out on the town. But whatever the reason, no one wants to wake up with unsightly bags under their eyes. They can make us look tired, stressed and, dare I say it…OLD!

How to bag those eye bags

My four simple tips to help fight against under-eye puffiness:

– Try not to drink fluids at least 2 to 3 hours before bedtime. It’s fluid retention that tends to be the most common factor with under-eye puffiness. The skin around our eyes is very thin and fragile, so when fluid starts to build, this area can become puffy and droopy. Trust me; this is never a good look.

- A flat pillow is not our friend! My nighttime mantra for the last several years has been, “Make sure my pillow is fluffy so I won’t wake up puffy”. Flat pillows allow for fluid retention to build under our eyes. By slightly elevating our heads with a fuller pillow, we can help prevent the fluid buildup that leads to noticeable eye bags.

- Try to limit your alcohol and salt intake. They are both key contributors to eye bags and puffiness because they can lead to dehydration. When we are dehydrated, the body tends to store water as part of its defense mechanism. And boy does this fluid love to hang out around our eyes. Cut back and I hope you will see a difference.

- Plain old tiredness is also a major culprit. We are all guilty of sitting in front of our computers and televisions for far too long. We must give our eyes, and ourselves, a rest too. Remember, it’s called “Beauty Sleep” for a reason so let’s all get plenty of it and help banish those eye bags forever.

There are many contributors to under-eye bags including allergies, heredity, hormonal changes and even our diet. This last tip is probably the most practical of all: if you don’t want anyone to notice your under-eye puffiness, invest in a pair of sunglasses. You will look fabulous and nobody will know you were out dancing all night long!

Written by beauty expert, Jacquie Carter. Jacquie is Director of Outer Nutrition at Herbalife.

Опубликовано Asha Verma на 19 сентября 2013 г.

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How to get fit if you’re starting from scratch

Do you exercise enough?

Do you wish you were more fit but days and weeks slide by without you doing anything active?

Despite best intentions, all of us can get caught in a no-exercise rut. We have busy lives and fitness sometimes slips down the priority list. Unfortunately, for some, it can seem like you’re so far out of shape that you’ll never get fit again.

I’m here to tell you that you can get fit again. No matter your current fitness level, today’s fitness advice may help.

I’ve gone back to basics and focused on what really helped me. There was a time when I didn’t feel great about my body and I lacked stamina, strength and flexibility. My self-confidence dipped and I wanted to hide – I couldn’t believe that I’d let myself fall so far and regaining my former fitness felt like a mountain too steep to try and climb.

This isn’t the usual fitness article about how you need xx minutes of this exercise and xx minutes of that exercise. This is designed for those of you who sincerely want to get fit and don’t know where to start because, right now, all exercise feels too daunting to even try. Don’t despair – I’m here to give you fitness hope,

My ‘3 x ABC’ get fit program

Using my own experience of adjusting to life with four children and a husband who was always traveling for work, these are my ABCs to help you get back on track. Give these tips a go and you could find yourself back in possession of willpower, confidence and energy in no time!

Fitness AAA

A = Action

Fitness and exercise can feel like too big a challenge, so let’s just push to become more active. That can mean adding in a simple stretch or a walk around the block. Any movement is better than no movement.

If you’re not fit then you don’t need any high-pressure labels, so let’s simply take ‘action’ by being ‘active’ in some way every day.

A = Analyze

Look at your schedule and see where there is time for action. You don’t think you have two hours to get to the gym, change, workout, change and get home again? Fine. Let’s start small. Can you find a minute before breakfast or two minutes after work?

Just as you wouldn’t start climbing a mountain at breakneck speed – you can slowly ease yourself into action. Find a few minutes and use them to stretch. Reach to the ceiling or gently roll your neck and enjoy the feeling. Overtime, try to build from two minutes of action to five.

A= Accountability

You know you need to exercise. I know you need to exercise. Add it to your daily to-do list and do something active every day.

If you stretch before breakfast for a minute, then write it down. If you walk to the end of your street, then write it down. You’re more likely to exercise if you hold yourself accountable and after five days you’ll have at least five minutes of exercise to show for it.

You might not be at the top of the mountain yet but you can see you’ve made a start!

Fitness BBB

B = Breathe

For me, my falling fitness level was tied to an increasingly busy lifestyle and stress. That taught me that it’s good to make time to breathe.

Right now, as you’re reading this, take a deep breath in and feel your chest swell. Now breathe out slowly; try to push all the air out of your lungs.

Mindful breathing can help us focus so find something you do every day and use it as a reminder to enjoy some relaxing deep-breathing. You might decide to deep-breathe while waiting for the coffee to brew or as you water your plants. I do it after the kids clamber out of the car for school and I have a moment before driving away and tackling the next part of my day.

You won’t get far up that mountain if you don’t take time to breathe and assess your progress.

B= Break

Take a break. We’re all busy and it feels like we just don’t have any time but are you sure you can’t squeeze in a five minute break from what you’re doing? Hard as it might be to believe, your productivity may go up if you step away for a moment. A break to walk from one side of the room to the other, or to step outside can help you refocus while adding crucial action moments to your day.

And if you do take a moment to walk around your place of work then don’t forget to write it down. Every step takes you a little higher up that fitness mountain.

B = Balance

You’re more likely to stick with your daily actions if you can find a way to balance your new activities with your daily needs. You still need to do your chores, keep up your social circle and all the other things that make up your day-to-day life. No one wants to be boring so find the right life balance. That means you need to add more action than you were doing but don’t go over the top and become so active that it’s unsustainable.

To get all the way up that fitness mountain, you need to pace yourself.

Fitness CCC

C= Change

Change won’t happen unless you make it. We can all wish and hope and dream but we won’t get fit unless we take a first action step.

You have to be honest with yourself every day. If a day goes by and you haven’t had an action moment then understand that you aren’t climbing the mountain; you’re standing still or even rolling back down.

C= Community

Use your community to help you rebuild your fitness. Your family, friends and co-workers can help you clock-up action moments and may want to join you as you steadily climb the mountain. You probably aren’t the only person you know who wants to be more fit. Tell everybody what you’re trying to do and you’re friends will motivate you. They’re likely to be proud of you for actively taking back control.

Climbing that mountain is easier if you aren’t struggling up alone.

C = Commit

None of my ABCs will help if you don’t commit to taking action. As you read this, I hope you feel motivated. Use that feeling right now: move your body in some way: stretch you arms out or take a deep breath and point your toes. If you’re feeling really motivated then do a little wiggle and feel yourself smile…

Now that you’ve started, commit to taking a few more steps up the mountain each day. Pretty soon you’ll look back and see how far you’ve climbed.

Written by Samantha Clayton, AFAA, ISSA. Samantha is Director of Fitness Education at Herbalife.

Опубликовано Asha Verma на 17 августа 2013 г.

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Why Fitness Is Good for Your Heart

Have you ever heard the saying, “A body in motion tends to stay in motion”? It’s true: Regular physical activity helps keep the body moving for years to come. And since fitness and heart health go hand in hand, it’s important to understand why regular exercise is a cardio-smart choice.

Most athletes don’t just look healthy—they’re fit on the inside, too. Trained athletes often have arteries that are flexible and dilated, hearts that are strong and energized, and good blood flow. They also tend to live longer and are less prone to disease. Let’s look at why:

Exercise naturally boosts Nitric Oxide (NO) production by increasing blood flow and encouraging dilation of the blood vessels.
During exercise, NO levels increase a minimum of two to three times—and often up to seven or eight times—over the amount produced while your body is resting.
Healthy levels of NO support vascular and circulatory system, which is a clear benefit for the heart.
When you live an active lifestyle, your body is continually being flooded with NO.

Why is exercise good for you? It all comes back to a continual increase in NO production.

Lifelong fitness has been a big focus for me. When I exercise every morning, I know that I’m not only pushing myself to stay physically fit, but I’m also increasing NO production. Since NO can’t be supplemented, I take Niteworks® once before bedtime each night, when NO production is at its lowest. I also use a combination of Niteworks® and Prepare when I exercise. Remember: Supporting NO levels at night is important, but the benefits of Niteworks® are great during the day, too!

If fitness hasn’t been a focus of yours in the past, it’s never too late to start. Even if you’ve been exercising moderately for years, consider safely increasing your workouts. Run longer. Bike harder. Climb more hills. Lift heavier weights. Remember: Keep your body moving, and you’ll keep your body moving. For some simple tips to make exercise a regular part of your life, see Samantha Clayton’s blog, “In an exercise slump? Let’s fix that now!” at DiscoverGoodNutrition.com.

Many Herbalife distributors are already tackling fitness by participating in a fit club. What do you do to stay physically fit?