Meal Replacements: A Great Strategy for Weight Management
By Susan Bowerman, M.S., R.D., C.S.S.D
When it comes to dieting, most people approach the process by controlling portions and counting calories. But oftentimes, despite even the best efforts, the scale refuses to budge. Inaccuracies in counting calories and estimating portion sizes are two of the biggest obstacles to successful weight loss.
The beauty of meal replacements is that portion control is taken care of, and they're designed to provide great nutrition within a defined number of calories. On top of that, they are simple and convenient for today's busy lifestyles.
Portion control is one of the primary strategies in controlling calorie intake. Many people don't take the time to weigh and measure foods - or if they do, they usually stop after a while, thinking they can estimate portions fairly well. Portion sizes may then begin to creep up, and weight loss starts to slow down. More often than not, portion sizes will then gradually increase and the rate of weight loss slows.
And then there are the practical issues - some may not realize that the 3-ounce portion of meat specified in a meal plan is the size of a deck of cards. Or, perhaps they forget that everything counts, including any fats used in cooking or at the table, or foods that are eaten while standing at the sink or while driving in the car. A few small omissions over the course of a day or week can derail anyone's progress.
Meal replacement shakes take the guesswork out of calorie and portion control, while delivering healthy ingredients and great taste. A number of clinical studies have shown that using meal replacements as part of a weight loss plan can be more effective than counting calories with an all-food plan. In a recent study at the University of Ulm in Germany, subjects drinking two Formula 1 Shakes a day (European Formula) lost more weight than people in the study who simply counted calories.
Meal replacement shakes can also be customized, too. By choosing to mix with milk or soy milk, adding a favorite fruit, or tossing in some extra protein powder, a personalized meal can be had in minutes. Convenient, delicious, healthy, portion controlled meals – what more could a dieter ask for?
Susan Bowerman is a consultant to Herbalife.
www.aknutritionhub.com
Eating for energy?
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Struggle to get out of bed in the morning, can't function without your morning coffee fix, mid afternoon slump sees you reaching for sugary snacks and drinks to get you through the day... sound familiar? We are busier than ever, the generation of do it all - juggling work, home life, relationships, family, and social activities... it's no wonder we feel exhausted!
A good night's sleep isn't the only factor in feeling refreshed and awake; what we eat also has a huge part to play in powering our bodies. Choosing the right foods can have a significant impact on your energy levels throughout the day, but all too often looking after ourselves comes as a last priority in the daily whirlwind. To boost your energy, swap unhealthy quick fixes like chocolate bars and unhealthy sugary drinks for foods that give a natural boost and can send your energy levels soaring! 10 Energy boosting foods. Oats - Oats are high in calcium, potassium and magnesium, as well as energy boosting B vitamins. Magnesium plays a key role in converting the food we eat into energy, and a shortage of magnesium in your diet could leave you lacking in energy. Oats are also low on the Glycemic Index so they give your body a steady release of energy. Try muesli, porridge, or oatcakes for a healthy breakfast or snack. Nuts - Packed full of protein, vitamins and minerals as well as good fats, nuts are a great snack when you're lacking in energy. Almonds contain energy boosting minerals magnesium and calcium. Walnuts are rich in potassium, zinc and energy boosting iron, while peanuts are a good source of vitamin B6, which aids the body to use and store energy from protein and carbohydrates in food. Whichever you choose, be careful not to overdo it as nuts have a high calorie and fat content - a small handful or two tablespoons is an ideal portion. Fruits - Full of vitamin C, antioxidants, and fibre, fruit is the perfect energy boosting snack. Vitamin C is crucial for the production of carnitine, a molecule that helps your body burn fat for energy. Being deficient in Vitamin C will not only leave you feeling lethargic but can also cause your body to store in your muscles the fat it is not burning. Oranges and other citrus fruits are packed with Vitamin C; bananas are also a great choice as they are a rich source of carbohydrate - the body's preferred energy fuel, and full of potassium an element essential for the body's growth and maintenance. There's no such thing as a bad fruit, so eat an assortment for a varied diet and for maximum nutrients. Vegetables - Iron is an important mineral for energy. Choose broccoli, spinach, asparagus, and sprouts, all high energy foods full of key vitamins and minerals your body requires. Sweet potatoes are also a great choice as they are high in carbohydrates as well as Vitamins A and C. Whole grains - Swapping white rice, bread, and pasta for their wholegrain counterparts will help stabilize your blood sugar levels. Refined carbohydrates contain very little fiber and are heavily processed, whereas unrefined carbohydrates are rich in fiber which slows the rate at which the sugar from carbohydrates is released, reducing the sudden spike and crash of blood sugar and energy levels. Fiber also expands in your stomach, leaving you feeling fuller for longer. Brown rice and whole-wheat breads are good sources of Pantothenic acid (better known as vitamin B5) which helps the body extract energy-giving nutrients from food. Fish - Fish is a great source of protein,vitamins, and minerals. Oily fish such as salmon, mackerel, trout, herring, fresh tuna, and sardines are all high in vitamins B6, Niacin (B3) and B12, which are important in converting food into energy. Fish is also rich in magnesium, another key mineral for energy production. Oily fish also contain omega-3 healthy fats, which are good for your heart. Lean red meat - Red meat sometimes gets bad press but eating lean red meat can help your body top off its protein and iron levels - both of which are vital for energy. Low iron levels can lead to iron deficiency anemia, the main symptoms of which are tiredness, lethargy and general lack of energy. Meat is also one of the main sources of Vitamin B12, which is key in releasing energy from the food we eat. Beans and lentils release energy slowly and are full of fiber, which slows digestion and provides a more steady supply of energy. Kidney beans, lentils, and baked beans are rich in iron, an important mineral for maintaining energy levels. Eggs - One of the few foods to be called a complete protein, eggs contain all 9 essential amino acids - the building blocks of protein in your body. These amino acids are vital for building new muscles and repairing tissue damage. As a rich source of protein, eggs are great for an energy boost, and you'll feel fuller for longer as they provide a slower release of energy. Garlic - Eating lots of garlic might not make you popular on account of its odor, but its health benefits have been known for centuries. This powerful herb can help to reduce fatigue and boost energy levels. It has also been linked to improved heart health and regulating blood sugar levels - and it adds great flavor to dishes! For those times when you need an extra boost, consider using supplemental products from your Herbalife Independent Distributor. Natural, safe, and effective, our products are sold exclusively through independent distributors. Contact your distributor today for more details, for a consultation, or to make a purchase. Your Herbalife Independent Distributor, Asha Verma http://herbal- |
Why Herbalife?
Herbalife:
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More than 2.5 million Independent Distributors in more than 88 countries and record retail sales of $6.4 billion in 2012!
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How to lose that belly fat
Many people find that they have problem areas where they just cannot get fat to budge. Hand’s up if you’re one of the millions who find themselves with a stubborn layer of fat around their waist?
It’s frustrating that, although you may be making an effort with your diet and trying to exercise more, sometimes it feels impossible to reduce fat around your belly. With an active lifestyle there are several steps you can take to help you become or remain trim all over.
Breaking down the fat loss myth
I’m sorry to say that there is no such thing as spot reduction, we just don’t get to choose where our body stores fat and we can’t remove it from particular places when we decide we don’t want it. It’s a disheartening fact but hundreds of sit-ups and stomach crunches on their own won’t immediately help you lose that spare tire. The good news is that with diet and exercise together, you can burn your excess fat and by following my three belly fat busting tips that spare tire will soon deflate.
Three simple tips to help you reduce the appearance of belly fat
Here are my three go-to belly busters that help keep me stress free and in control of my figure.
Belly buster tip 1: Make time to be active
Although you can’t spot reduce and only target a flabby tummy, you shouldn’t discount the benefits of general exercise. If you can find time for a physical activity every day, then you’ll soon find yourself firming up all over.
I know you’ve heard it before but being active and becoming physically fit is also wonderful way to cut through the stress in your life. Spending time exercising can give you a time out and help you reprioritize. Even better, the time you spend exercising is time when you can’t be eating!
Belly buster tip 2: Take a deep breath
Practice conscious breathing by inhaling through your nose and letting the air expand into your tummy, then breathe out through your mouth. Stopping work and taking 5-10 conscious breaths can calm your mind and give you a rejuvenating time out. Don’t let stress creep up and leave you feeling frazzled by the end of the day, that way may lead to comfort eating. Try this breathing technique as often as you remember (you may even want to stick up a post-it note to yourself). Take the time to think about your body and how you want it to look. This mindful technique may help you avoid a donut or re-prioritize a trip to the gym.
Belly buster tip 3: Pull your shoulders back and your tummy in
Schedule a stretching break instead of a coffee break. You can do simple stretches and exercises from the comfort of your office chair or while you’re on the phone. Try pulling in your tummy when your sitting or standing for 30 seconds at a time and you’ll be strengthening your core stomach muscles. And, if you have a minute, then take a moment to stand up straight, pull your shoulders back and walk tall. Improving your posture can help make you feel more alert and in better shape.
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Although there are no quick-fix solutions, you’ll instantly feel better if you begin to exercise, take control of your figure and make the time to think about you. Whatever your problem area – be it a wobbly belly, thunder thighs or a double chin – with a consistent exercise routine and patience you can improve your physique.
Written by Samantha Clayton, AFAA, ISSA. Samantha is Director of Fitness Education at Herbalife.
Herbalife - More than just weight loss.
I cannot begin to tell you how much Herbalife has changed my life for the better. Between the amazing products, and the new job I now have because if it, I am finally moving in a direction I like. However I would like to share some stuff about Herbalife with everyone, as most people don't really understand what Herbalife is all about.
The common belief is that Herbalife is for those who are looking to lose weight, when Herbalife covers so much more than that. Herbalife is founded off of a goal for 'Cellular Nutrition.' This means we help nourish the building blocks of life. Your entire body is made up of cells, and that means if you feed them you feed everything you do: eating, sleeping, working, thinking, and memory.
Herbalife is really for anyone who wants to be healthier and happier. They specifically target the products to help a specific system in your body, such as your heart, digestive, health, skin care, etc. This makes the system work better than individual supplements because the blends have been tested and studied to create the maximum benefit with the combination you receive.
Herbalife also designed their program to be custom fitting to each client. What works for one person may not work for the next, bu with this plan we can help formulate something that works specifically for you. If you are an athlete and working on building that lean muscle, or if you are a diabetic looking to control your diabetes and lose some weight we can help both of you with a unique program.
If you have any questions contact me and I would love to help you improve the quality of the life you are living.
