Keep Fit with Fit Foods!
Why should you bother to exercise? What should you do and how would you squeeze it into your busy lifestyle, where would you go?
Questions, questions… and everybody else is “doing it” except you, so you’ll feel silly and look out of shape… won’t you?
Wrong! It’s NEVER too late to start a fitness plan, activity isn’t just for under 30s! In fact, your body is probably aching for you to get lively and shake off some human “rust”, after all, the body is designed for activity. If it’s allowed to get too comfortable, it begins to seize-up, fatten-up and generally degenerate.
Think long-term!
Whatever age you are, moderate exercise can only increase your physical well-being. It builds and strenghtens muscles, improves skeletal density (helps keep osteoporosis at bay), gets your heart pumping and oxygenates the body, helps to shift plaque from the arteries, helps mobilise toxins trapped in fat cells, uses up stored fat reducing body weight and many more incredible benefits.
Your commitment to a long-term fitness routine is the best way to avoid an old age ruined by poor health. On top of all this, activity is fun, you meet new people, you discover talents you never knew you had, and, you will look and feel GREAT!
You only get one body so start today!
It is not a science, but having the right information before you start will help you get off to a good start!
Poor fuel= poor performance!
To maintain, or gain, a fit body, the quantity and quality of the fuel you use for energy affects not just your size (excess fat), but your health. Just like a car, good fuel burns clean and bad fuel leaves toxins behind when it burns (in your body!). Fast foods and junk stresses the body with toxic deposits. You need to combine correctly balanced, optimal nutrition with regular activity – the reward – improved long term health!
The importance of optimal nutrition…
People who exercise on a regular basis need to ensure that their body is provided with an abundance of quality nutrients. This is because your nutrient intake is shared between growth, repair and energy output.
Strenuous exercise naturally streses body cells, and this results in increased cell damage and destruction, which therefore need additional nutrients for recovery and repair. In a healthy body, with every second that passes, around 5,000,000 cells die through wear and tear. These are immediately replaced through the body’s continual cell division process. However, a poor nutrient supply coupled with intense training puts pressure on this process, because food is divided between all other bodily functions too.
WATER
Before anything else, ensure you have consumed enough water to prevent dehydration during exercise. Water should also be consumed regularly during and after exercise.
• Muscles are approximately 75% water
• Water is lost in perspiration and through breathing
• Dehydration raises body temperature and energy is then drawn away from the muscles to cool the body down, affecting overall performance.
Aloe Vera makes plain water even more refreshing, with the added bonus that it possesses soothing and cleansing properties beneficial to the digestive tract. Remember to take a water bottle topped with Herbal Aloe Concentrate before you leave…
• Carbohydrates are stored as glycogen in the muscles and liver, and for each molecule of carbohydrate, nine molecules of water are bound, when the glycogen is released for energy, so is the water.
Carbohydrates
Complex carbohydrates (whole grain bread and cereals, pasta, potatoes, beans, fruit) are easily assimilated and made available by the body for energy. The fibre in these foods helps to slow the release of sugar providing longer-lasting energy.
• Carbohydrates provide 4 calories per gram
• Fat provides 9 calories per gram
By cutting out saturated fats and fatty foods you can enjoy additional energy in the form of carbohydrate fuel.
Protein
Dietary protein supplies the body with 25 amino acids, commonly referred as “building blocks”, which are used for repair and growth. Every cell in the body uses protein.
• Protein is a third source of energy if carbohydrates/ fat stores are depleted.
• Protein comes from both vegetable and animal sources.
• Protein assists in maintaining muscle mass and when combined with over-load training, it assists in building muscle mass.
• No two people have the same protein needs – your weight, muscle to fat ratio, health status, dietary intake and the quality of protein you choose, determine how much you need as an individual.
Protein as an energy source can dehydrate the body, so, if you are on a high protein low carbohydrate diet, remember to drink plenty of water!
As with carbohydrates and fats, if you eat more protein than your body needs, the excess will be converted and stored as fat.
Fat
There are two “good” fats vital to health: Omega 3 and Omega 6 essential fatty acids. Saturated fats and monosaturated fats are not essential though can be used for energy.
Good fats are converted into prostaglandis, which are dynamic hormon-like substances that help keep the blood this preventing clogged arteries, lower blood pressure, decrease inflammation, control blood cholesterol and fat levels, support the immune system and brain function, improve nerve function and regulate blood sugar. We can not survive without good fats!
Fat Loss – Muscle Gain!
Muscle fibres are heavier than fat, so, if you are trying to lose weight and exercise 3-4 times a week, don’t be surprised if you actually put some weight on! This naturally occurs as the stored fat is used as fuel and lean muscle tissue is gradually formed.
Regular exercise helps to increase and sustain an efficient fat-burning metabolism.
Aerobic Exercise
Jogging, tennis, swimming, walking, cycling are all examples of this less strenuous, sustained form of exercise. To benefit, the heart rate needs to reach 80% of its maximum for a minimum of 20 minutes. Aerobic exercise reduces blood pressure, blood cholesterol levels, supports cardiovascular health and helps stabilise blood sugar levels.
What happens when you exercise?
When you exercise, the stressing of the muscles causes muscle tissue to break down, this is known as “catabolism”. The body then has to rebuild the muscles fibres, known as “anabolism”. Both processes use up energy. With regular exercise routine, muscles fibres multiply, gow larger, increase in growth, have more access to oxygen, and consequently, need more fuel (increasing their fat burning potential). The key to a fat-burning exercise routine is to maintain aerobic activity at a constant, comfortable level where the heart rate is sufficiently increased without unnecessary stress on the body, ideally 30-40 minutes, three times a week, taking a day’s break for repair between each session. Doing less than this amount of exercise will not encourage the body to use stored fat, as fat is stored away from muscle tissue and is not tapped into until glycogen stores in the muscles have been reduced.
Doing more than this can over-work and stress the body. To avoid muscle and joint injuries, always do a 10 minute warm-up and warm-down (stretching) before and after each session.
Supplementation
Exercise requires more than just fuel for energy, many micronutrients are also used up in the process. To help minimise oxidative stress, neutralise free radicals and top up the body’s daily needs for vitamins and minerals, include a high quality vitamin and mineral supplement, and antioxidant supplement.
The Ultimate Superfood
If you are considering an exercise routine, Formula 1 is the perfect partner. It provides the ultimate clean-burning, easily absorbed and assimilated fuel. Formula 1 has been scientifically formulated to supply balanced protein, carbohydrates, fats, vitamins, minerals and fibre, to ensure your body gets all the nutrients it needs for optimum performance.
Think long-term fitness
So, in a nutshell, avoid saturated fats, drink water before, during and after exercise; exercise every other day, exercising on a full stomach can impair digestion and cause cramps; eat both animal and vegetable protein; supplement with Herbalife Multivitamin and mineral complex and antioxidants; to avoid injury, always warm-up and warm-down before a workout with a 10 minute stretching routine; ensure you balance activity with relaxation and quality sleep!
Be consistent!
The Power of Protein: Understanding Protein
Protein is the basic material of all living things. Our bodies are made up of 25% protein. Protein itself is made up of small building blocks called amino acids. There are nine essential amino acids, needed by the body for optimum function, and several non-essential but beneficial amino acids.
Recommendation for protein intake are often based on animal food sources such as meat, eggs and milk. However, a high consumption of animal protein often equals a high consumption of fat.
Soy, on the other hand, is the highest quality plant protein available. Soybeans are the only vegetable cource that contain complete protein. This means that soybeans provide all nine essential amino acids. And the quality is equal to that of milk, meat and egg protein, but with no extra fat. Soy protein is long-acting and slowly metabolised.
Whey protein provides amino acids and mixes well with milk to create smooth, creamy shakes. Whey protein is fast acting and quickly metabolised.
Why do we need protein?
We need protein to stay strong and healthy. If we don’t eat protein our bodies will steal it from our muscles and organs. In fact, protein is essential for the development of our muscles, which lead to an increase in the burning of calories. Our muscles could be described as “fat furnaces” as they keep our metabolism running high.
The Carbohydrate Confusion
Traditionally, we were taught that carbohydrates should provide our body with its primary supply of energy. However, many people have confused fast-releasing carbohydrates (pasta, cakes) and slow releasing carbohydrates (whole grains, vegetables), eating too many of the former – the tempting, convenient, tasty variety! Most of us lead sedentary lives, so any excess energy (from carbohydrate-rich food) is stored as body fat.
Today’s over-consumption of fast-releasing carbohydrates on a daily basis is creating a global population of “overweight” carbohydrate-eaters!
Our bodies need a balanced diet for optimum health. The right daily intake of protein, carbohydrates and fats are determining factors when we try to achieve optimum health and weight.
It makes sense then to reduce your carbohydrate intake, choose “good “unsaturated” fats that provide research-proven health benefits, ensure you eat plenty of fresh wholefoods such as fruit and vegetables, and increae your protein intake in line with your body’s needs. Remember to use lean protein that does not contain significant levels of fat.
Protein helps to satisfy!
When you eat a balanced diet with the right balance of protein, fats and carbohydrates for your body, your appetite is also satisfied, reducing the desire to snack!
See how well this method works for you if you are trying to lose weight while battling hunger-pangs between meals:
1. Optimise you protein and nutritional intake with Formula 1 and lose weight!
2. Choose slow-releasing carbohydrates foods (whole grains)
3. Increase you intake of “live” foods (fresh fruit and vegetables)
4. Eat regular meals spaced throughout the day
5. Identify your body’s protein needs and consume the amount you need!
How much protein do you need?
On average:
• Women need 100g protein per day
• Men need 150g protein per day
Soy! All the goodness of high quality protein, with minimal fat!
Soy protein is one of the highest quality plant proteins available. It is an excellent source of amino acids, in addition to containing antioxidants.
Herbalife’s Personalised Protein Powder or Formula 3 helps you to match your ideal personal protein intake in line with your body’s needs. Its neutral flavour means you can add it to your Formula 1 nutritional meal replacement shake!
Personalised Protein Powder supplies a special blend of whey and soy proteins, and allows you to customise your diet with the right amount of protein, and minimal additional calories. Each 6g serving contains 5g of protein.
How do I include protein in my diet?
If your target protein intake is 100g per day, here is an example of how you can consume 100g every day:
Breakfast: Any flavour Formula 1 Nutritional Meal Replacement Shake with2 scoops of Formula 3 (Personalised Protein Powder (29g)
Lunch: Any flavour Formula 1 Nutritional Meal Replacement Shake with2 scoops of Formula 3 (Personalised Protein Powder (29g)
Snack: Herbalife’s chocolate covered Protein Bar (12g)
Dinner: Balanced Meal with lean chicken, wholegrain rice, vegetables and salad (30g)
Total protein: 100g
If one needs over 100g of protein per day, you can have additional 1-2 protein snacks: choose from our Protein Bars of Soy Beans (12g of protein per serving) and you can also add an extra spoon of protein powder to your shake or meal.
Formula 1 Nutritional Meal Replacement Shakes are loaded with heart-healthy protein. They include essential vitamins and minerals to provide all the nutrition of a meal with a minimum of calories.
This morning, for a moment, I panicked…
There was a pit of a panic in the kitchen this morning. For the past five years, today happens to be one of those totally rare occasions when there was no milk in the fridge. Or juice. Or oranges to make a juice. Well, basically, there was nothing I could make my shake with. Apart from water, but I was just not ready to go that far. Not today. Hey, it is a weekend afterall and, if I was not going to have a smooth, delicious, nutritious chocolate mocca shake, I’ll try to make the most delicious but equally nutritious breakfast. Regular breakfast that is.
I set off on the quest to feed my body with something as nutritious as my shake would be and this is what I came up with:
100gr of low fat Cottage Cheese: 12gr of protein/ 114 cal (low fat cottage cheese is an excellent dairy option as it contains a fraction of fat compared to other cheeses and is high in protein)
2 medium Scrambled Eggs in a pan sprayed lightly with olive oil: 15 gr of protein/ 200 cal (Eggs can significantly contribute towards intake of B2, E, Nicotinic Acid. Iron is present, but not well absorbed. High in cholesterol, but most experts agree that this should not be a problem for those who watch their diet, limit weekly intake of eggs and whose blood cholesterol is normal)Medium 1/2 Avocado: 75 cal (very good source of vitamin E and monosaturated fats, and contains many other vitamins and minerals)
Slice of granary bread: 5gr protein/ around 200 cal (for people following a calorie restricted diet, dark rye bread is a good choice as it has medium glycaemic index, unlike wheat loaves which have a high glycaemic index, and so keeps hunger at bay for longer. I was not concerned about that as long as it is wholesome)
1/2 a Red Pepper (While green peppers are one of the best vegetable sources of vitamin C, red peppers are much higher in beta carotene and are also very high in vitamin C. I have recently read that they contain natural painkiller capsaicin, clinically proven to be effective when rubbed on joints as a cream; the same effect may be gained by eating peppers and may be useful against arthritis pain)
1 long Celery Stick (a phytochemical in celery can lower blood pressure)
5 Fresh Cherry Tomatoes (Tomatoes are rich in lycopene, the antioxidant phytochemical which is important to prevent heart disease and cancers. Tomatoes also contain the antioxidants beta-carotene, vitamin C and vitamin E.
Naturally, I also had my Formula 2 Multivitamin supplement, 1500mg Vitamin C Tablet, 2 x Omega 3 Herbalifeline Tablets and XtraCal Tablets.
All in all, I consumed just over 600 calories, which would mean that after regular lunch and dinner on top and after a few days of that regime, I would definitely start puttinf on weight, which is what happens to the most of the people. Without bread and avocado, I could have had breakfast with 400 calories, but my aim was not to eat low calorie meal as the only such meal I would attempt to have is Herbalife meal replacement shake. If you cut on calories, you cut on nutrition too. How can anyone think that a bowl of porridge has even closely enough to FEED your body, or a couple of toasts, etc? I say FEED, i.e. nourish, not just fill up the stomack! No wonder one already feels peckish by mid morning!
I then went and compared what I have consumed with what one gets from one shake:
Vitamin A = (equivalent to) 120g cheddar cheese (47% EU RDA)
Vitamin C = 100g boiled cabbage (29% EU RDA)
Vitamin D = 50g tinned tuna (50% EU RDA)
Vitamin E = 50g dry roasted cashew nuts (51% EU RDA)
Vitamin B6 = 100g cooked lentils (33% EU RDA)
Vitamin B12 = two raw eggs (154% EU RDA)
Calcium = 80g tofu (52% EU RDA)
Zinc = 85g cooked crab (32% EU RDA)
Magnesium = 248ml carrot juice (18% EU RDA)
Iron = 155g cooked beef steak (38% EU RDA)
Potassium = 100g cooked soya beans (NA)
Copper = one avocado (NA)
Selenium = 90g cooked liver (NA)
Dietary Fibre = four slices wholemeal bread (20% EU RDA)All that for 220 calories! It really has everything your body needs in the morning, energy, nutrition, hydration!
One of the recent comments I had when mentioning the shake was that they prefer to eat “normal” food and have something to chew. Well, we definitely are on different planes of existance. There is nothing one can say to that (and I will not repeat what my husband’s comment to that was), perhaps apart from – “I value my health very much and appreciate the nourishment I get from the shake.” No, there is no point saying anything…
When people say that, they obviously enjoy food as I do, but they think of immediate pleasures that food give them, while I, on the other hand, always project what my health will be when I am fifty or sixty and beyond and I am prepared to invest whatever it takes in my health and make healthy choices at any given time to make sure I have healthy heart, enjoy healthy digestion and, eventually, that I age healthily.
On the other hand, there are people I mention the shake to and they automatically switch on and see it as a brilliant replacement for one of their meals they most struggle to get right. Sometimes it is breakfast for busy mums, sometimes lunch for busy professionals.
One thing I do know – You can not say the wrong thing to the right person!
OK, I hope I made my point. I really had to get this one out as it was a different breakfast and a whole new experience for me in a long time, I am talking years now. It is good to make a change every once in a while, although, I think I will stick to my morning shake for a long while now. Because, for me, it just makes the whole lot of sense. That is all!
Off to stock up on milk now, I know what I’ll have for lunch!
P.S. By the way, it is past midday and I am still full after that breakfast. So, protein and complex carbs combination works, shake or otherwise, but I prefer to save on breakfast calories and be able to “go wild” with my lunch or dinner, or both! I really LOVE my food, can’t you tell?
Should New Year Diets come with a health warning?
flu
I have recently come across an article from The Daily Mail advising that one should wait until spring before losing weight as the latest research suggests that “having a healthy appetite in the winter protects against flu” and the article further suggests that New Year Diets are not just bad for your health, but for your spirits too. Hmmmm, I thought, how very interesting, I could not resist to comment.
Well, the research from Michigan State University supports the popular idea that nourishing winter meals can stave off colds and bugs and it suggests that having a body ready to fight a virus will lead to a faster recovery and less severe effect and that we need the reserves so our body is ready for any additional stress, including fighting a virus.
The researchers believe that cutting down on food impairs the immune system and reduces the production of antibodies to fight infection and say the findings, based on the study on mice, also apply to people – and that eating sensibly in the flu season can protect against viruses.
So, is this just a lot of nonsense? Well, depends on how you read it. To many who do indeed need to lose weight, I am afraid that this might just give another excuse to prolong overeating as, while research is pretty clear, I do not think that the message is.
What the article is not clear about is that “diets” do not need to mean that one needs to starve to lose the weight. Diets that they refer to where calories are cut by 60% should be out of the question at any time during the entire year.
Of course those diets will weaken your body in the same way as having a “healthy appetite” suggested in the article can too weaken your body as it is not about a “healthy appetite” but “healthy eating” full stop. This actually could make a lot sense if people indeed are looking after their diet and their weight during the entire year by living on more wholesome, fresh and cooked-from-scratch meals. It is quite easy to eat a nourishing balanced diet and also stay healthy and slim.
Statistics show that 90% of American diet is processed food and us Britons can not be far behind as the majority of the population in the UK (that also happens to be overweight, surprise, surprise) also lives on processed foods.
When it comes to calorie restricted diets, the truth is – if you cut the amount of food that you eat, you also cut on the nutrition your body gets. Meal Replacements are ideal way to control your weight without compromising on nutrition, but not all of them are created equal as majority, especially those bought across the counter, i.e. in the shops, not to mention any brands, while they will indeed reduce your calorie intake, they will not be able to nourish you properly and, therefore, are not a long term solution.
I personally enjoy nourishing and absolutely delicious Herbalife’s meal replacement shake for breakfast. I have been doing it for over 4 years now, since August 2004, virtually without exception. It has about 300 calories with all the fruit that I add to it and it has a perfect balance of nutrients, i.e. carbs, protein, fibre and fats are all in perfect balance with 23 different minerals and vitamins also added. My young children enjoy them too with their meals.
I enjoy the shake for dinner too on most evenings and will tuck into a regular, balanced meal during the day with a couple of snacks mid morning and afternoon. I also supplement using highest quality supplements, from Herbalife naturally, and my diet is still around 1700 calories per day minimum, which helps me to control my weight with no stress or much effort, but, more importantly, I hardly get sick.
This winter in particular, while flu epidemic is all around me, I do not think I even sneezed once. Actually, friends will know that I am not even avoiding to give them a good hug despite them being completely stuffed, as I know just how strong my body is. I am very grateful for my health, but I know it is not an accident.
Now, it is a whole new year, a new year that has enormous possibilities of a better life for you and your loved ones. For abundant success. For turning the tide against the negative impacts of last year. My wish to you is your best health ever and your weight is absolutely crucial to how you manifest great health, therefore, remaining overweight is not the path to feeling fit and fabulous! But, please do take caution… many weight loss methods can indeed compromise your health. So, educate yourself on healthy eating and make it your priority as health indeed is your biggest wealth. You owe it to yourself!
So, make this year count! Let this year be the one when you will shed last year’s body and make it one of the greatest years of your life!
Another look at ShapeWorks and LA Shape Diet… A Way Of Life!
ShapeWorks, the basis of Dr David Heber’s LA Shape Diet, can help change one’s shape for life! Dr. Heber maintains that everyone is born with a particular shape – and this shape makes a huge difference in how you should approach weight loss. He teaches the difference between the shape you can change and helps you find the personal protein prescription to best achieve your goals. You can jump start your plan with the Empowering Shake – the best way to make sure you meet your protein needs and control hunger-and then you’ll build your own ideal diet.
TEN REASONS FOR THE BEST DIET RESULTS – GUARANTEED!
Here are the 10 reasons for our success:
The top selling book ‘The LA Shape Diet’ written by the Director of the UCLA Centre of Human Nutrition, Dr David Heber, explains the science of diet success. The book is based on years of research & diet counselling at the centre. This is his definitive cutting edge diet programme.
For best results your ‘DIET MUST BE PERSONALISED’ to your individual body shape. Everyone’s body shape is different. One size does not fit all. Your body shape is more important than your weight. We help you be the best shape you can be! This is our challenge -if you’ve been hungry on diets & put the weight back on – this is for you!
‘PROTEIN’ is the key. Most people don’t eat enough protein. This means your blood sugar is low making you feel tired & grumpy. Protein controls hunger. We match the protein in your body with your diet. You don’t feel hungry or tired. You feel great! A protein only diet delivers immediate weight loss BUT for long term success AS WELL – you MUST have ‘good carbohydrates’ to be fit & healthy. We help you get an immediate result AND safe long term weight off too! Measuring fat is not important. It is no help in designing the perfect diet for you. We calculate your ‘lean body mass’ to tell us how much protein your unique body shape needs. Upper body weight is most dangerous. Lower body weight is often hard to shift because women evolved to keep weight on for child rearing. We can now help you to be the best shape you can be!
‘WHY OUR PROGRAMME IS UNIQUELY SUCCESSFUL’. You don’t feel hungry on our diet because our unique Formula 1 Nutritional Shake Mix & Formula 3, Protein Supplement Powder has the best possible blend of soy & whey protein to safely lose weight immediately AND over a prolonged period by controlling your hunger. You don’t feel hungry for at least 3 hours after taking the shake.
To lose weight, replace two meals a day with our delicious & versatile shakes. It combines the perfect balance of good carbohydrates, ‘heart-healthy’ fibre & protein. The third meal can be of your choice – just learn to cut back a little.
Formula 2 Multivitamin Complex has 14 vitamins, minerals and herbs uniquely designed to complement and balance with the shake. ‘ALL THE NUTRITION THE BODY NEEDS’ - unlike deprivation diets where the body tries to cope without the nutrition you have cut out – so it piles the weight back on when you stop.
Plus we have ‘UNIQUE TARGETED PRODUCTS’ including delicious protein bars & soya beans for healthy snacking AND Theromojetic Herbal Beverage to hydrate, release energy, give stamina & focus, as a part of our ShapeWorks Wellness Programme.
‘THE FACTS’. Our meal replacement diet has been scientifically proven, with many testimonials, to keep weight off. In long term STUDIES in Germany & USA – monitored over five years and more. The USA National Registry of Dieters who have kept weight off long term includes many of our product users.
‘ALL HERBALIFE PRODUCTS ARE NATURALLY DERIVED’ – we have Olympic athletes and top sportspeople training on our products. Here are some Sports Nutrition Testimonials!
In addition – because we are replacing meals & stopping your body craving unhealthy snacks – you don’t feel hungry – so you can ‘SAVE MONEY’ too!
‘NO RISK – WE HAVE A 30 DAY NO-QUIBBLE MONEY BACK GUARANTEE’
EASY – QUICK – CONVENIENT- THE ULTIMATE COMPLETE HEALTHY FAST FOOD!
If you are still not sure about the programme, you can get our NEW Sample Packs that contain 2-3 different products to sample with some literature as well as Personalised Solutions DVD where our Dr Luigi Gratton, MD, MPH, Vice President, Medical Affairs and Education for Herbalife and personal nutritional advisor to the LA Galaxy Football Club, explains the science behind the products and why our programme is the only weight management program on the market with a complete focus on balanced and personalised optimum nutrition that looks at your body and health as a whole.
A Programme for life: Start as you mean to go on!
It takes between three and six weeks to develop a new habit (or break the old one!). When you follow a Herbalife Programme, you will be encouraged to create new, healthy habits to help you succeed with your weight management goals and then maintain an ideal weight for life!
Set Achievable Goals!
What weight/ dress size would you like to be in eight weeks?
What would you like to be in six weeks?
If you achieve your targets, you can easily always set more. So, keep your goals and targets at attainable levels. Don’t forget to write down how you plan to reward your success as it is great to have an extra prize to aim for!
What the mind can conceive and believe, it can achieve!
You are what you eat, but you are also your thoughts! If you are positive and motivated – you have a greater chance of success. Visualise yourself at your ideal weight when eating. Visualise food being digested and imagine your body burning the food off as energy and not storing it as fat! Stress uses up vital nutrients, so, try to avoid it! Think of your weight control effort as a time to enjoy learning a whole new programme for life!
Make time for rest and relaxation
Establishing a new lifestyle is an important step and, in many cases, a major undertaking! Build in a daily period of relaxation, which allows you to recuperate from the stresses of the day. A regular hour or so “winding down” after an exhausting day, followed by 6-8 hours quality sleep each night is essential for weight control success. It helps promote good health and vitality by allowing the body time to repair and renew body cells while you sleep.
What should you weigh?
Identify your ideal weight:
Measure your Body Mass Index
Measure your Body Fat
Experiment with your shakes
To start your programme, choose from six delicious flavours of our Formula 1 Nutritional Shake Mix – Strawberry, Vanilla, Chocolate, Tropical Fruit, Cappuccino and Cookies ‘n Cream. There are also many different shake recipe ideas you can try which will help to add variety to your shake time as variety is a key element for success! It is simple, convenient and as easy as 3-2-1!
Eat a balanced meal of your choice
Healthy eating is just a metter of making sensible choices. As you begin to develop an improved understanding of nutrition and eating habits – you will gradually become more conscious of what to eat. Make sure you change your eating habits gradually to give your body time to adjust.
Choose low fat foods; eat at least 5 servings of fruit and vegetables a day as they help provide vitamins, minerals, trace elements and dietary fibre; control your desire to snack – choose a healthy snack; take responsibility for your daily nutrition and include nutritional supplements to ensure that essential nutrients are plentiful in your diet…
Fluids
Drink at least 2 litres of water a day to help flash out wastes and keep the body properly hydrated. Ideally, drink 2-4 glasses of water when you wake up to help replenish the water lost during the night. Dilute fruit juices by 50%. Drink a large glass of water 1/2 an hour before each meal to help prevent you from overeating. Reduce tea and coffee to two cups a day. Reduce alcohol to minimum!
Exercise regularly
Exercising on a regular basis helps keep your skin and muscles toned and circulation performing at its best. Make time for at least 20 minutes of exercise every other day. Regular exercise is a vital component of your new programme of losing weight and getting healthy!
New habits, new nutrition, new YOU!
It is up to you to enjoy the process of change. You are in charge of your weight management goals and have the right information to help you succeed. Soon you will see the difference and feel the difference!
Heart Nutrition: Ways to improve levels of Nitric Oxide in the body – key to a longer, healthier life
Dr Louis Ignarro spent over 25 years discovering and researching the benefits of Nitric Oxide, a signalling molecule produced organically in our bodies, which helps to control blood flow to every part of our body. His 1998 Nobel Prize was not just for the discovery of NO, but also for discovering it’s importance for the human body and how his research can benefit the humanity.
I have been trained by Dr Louis Ignarro on a few occasions and his enthusiasm and passion for saving the humanity from the disease is contagious. His research proves that Nitric Oxide, this single molecule that is produced by the body itself, may be the single factor that contributes to all major illnesses and, at the same time, the key to living a longer, healthier life…
NO’s production in the body can be improved by Weight Management, decrease in intake of Saturated Fats, increase in Dietary Fibre, consumption of Antioxidants, consumption of Green Tea, by adding Omega 3 fish Oils to your diet, adding Garlic to your diet, increase in Dietary Soya, consumption of Dark Chocolate, Red Wine, Pomegranate and Grape Juice, Blueberries and by Boosting Fitness. Here is how Herbalife can help you boost your NO production…
NiteWorks and Nitric Oxide
Niteworks is a scientific breakthrough, developed in conjunction with Nobel Laureate – Dr Louis Ignarro who has dedicated his life to researching the health- enhancing benefits of Nitric Oxide. This product is changing the way people think about health and offers a proven program for boosting production of the body’s own wonder drug – Nitric Oxide.
Niteworks has been formulated specifically to supply vital amino acids together with beneficial antioxidants that also assist the natural production of Nitric Oxide in our bodies. Learn more about Niteworks…
Omega 3 Fatty Acids and Nitric Oxide
Omega 3 fatty acids from fish oils help reduce total blood fats, reduce LDL (bad) cholesterol and raise HDL (good) cholesterol. Also, fish oils benefit the heart by keeping platelets, saturated fats, and cholesterol from sticking together and clogging arteries, contributing to heart attack and stroke. Research shows that the production of Nitric Oxide increased within minutes after exposure to omega 3 fatty acids.
Although marine food is truly nutritious, a fact we can not deny, studies show that the European diet often does not take full advantage of this fabulous marine harvest. Herbalifeline® enables you to benefit from the fruits of the sea; formulated to help maintain supple joints and to support the natural function of the heart and circulation. Learn more about Herbalife’s Herbalifeline® marine fish oils…
Weight Management and Nitric Oxide
The cardiovascular health risks associated with being overweight are well documented. If you are at least 15% heavier than you should be, than your excess fat is stressing your heart and blood vessels. Your endothelial Nitric Oxide production is diminished, and your susceptibility to a host of diseases is increased.
Find out whether your weight is healthy:
Measure your Body Fat
Measure your BMI
Learn more about Herbalife’s Weight Management Programmes and how you can simply manage your weight in a healthy way…
Green Tea and Nitric Oxide
Green tea has been known in China as a powerful healing agent for at least 4000 years. More recently medical researchers can begin to explain why green tea seems to be effective against some major diseases: Cancers (especially prostate and breast), Rheumatoid arthritis, High blood pressure, High LDL cholesterol, Arteriosclerosis, Blood Clots, Heart Attack, Stroke…
Green tea contains powerful antioxidant (EGCG), which appears to kill cancer cells without harming healthy ones and it combats oxidative stress and protects your endothelial cells from invading molecules, thereby safeguarding Nitric Oxide production and improving your cardiovascular health.
Green tea also seems to speed up the rate at which the body burns up fat, making its consumption supportive of weight loss.
Lear more about Herbalife’s Instant Herbal Beverage with Green Tea and how it can help with weight loss and adding vitality to your daily life…
Soy and Nitric Oxide
Soyhas been a staple of the diet in Japan for many years and heart disease is amongst the lowest in Japan, and at least the part of the credit belongs to soy. Soy is filled with phytonutrients that function as antioxidants and fight everything from cardiovascular disease to cancers of the breast and prostate. In particular, soy substance called isoflavones interfere with the oxidation of blood fats, preventing free radicals from being formed and from causing endothelial damage that interferes with Nitric Oxide production.
There are plenty of ways to incorporate soy into your diet such as through soy yogurt or milk or tofu as a substitute for meat dishes. Here are some products offered by Herbalife that contain soy and can help you with your daily soy intake:
Formula 1 Nutritional Shake Mix
Formula 3 Personalised Protein Powder
Soya Roasted Nuts – Healthy Snack
Fibre and Nitric Oxide
Studies have suggested that soluble fibre can perform such antioxidant tasks as lowering blood pressure and LDL cholesterol levels and increasing HDL cholesterol – thereby protecting the endothelial cells where Nitric Oxide is manufactured. We are now coming to believe that fibre works through substances called phytonutrients, which seem to have the antioxidant advantage when it comes to guarding NO. Higher fibre foods also tend to contain other nutrients like vitamin C and E, powerful antioxidants that stimulate your production of NO.
The following Herbalife products contain dietary fibre:
Formula 1 Nutritional Shake Mix
Formula 2 Multivitamin & Mineral Tablet with added Fibre
FibreBond
FloraFibre
“ I believe that Formula 1 is the best fuel for my body!”, Valerio Catalini, Italy
Valerio Catalini lives in Monterosi, Italy with his wife and children. Several years ago he was working full-time in a role which left him little time or motivation for his own personal needs. He dreamt of being fit and healthy so once he discovered Herbalife® products and the Herbalife® business opportunity, he soon began to put positive changes into place – with extremely pleasing results.
“I often felt tired and lethargic due to my inactive lifestyle and lack of motivation towards fitness. But all of that changed. I had a secret dream to be fit and healthy again – like when I was younger; I knew I wanted to follow a fitness programme – one that would not only give me the fit body I craved, but also provide me with more energy and drive.
One day I came across a newspaper advertisement for the Herbalife® business opportunity and my wife, Tiziana, had been using Formula 1 Meal Replacement for a few days and was already beginning to feel the physical benefit. So I made the decision to give Formula 1 a try too…
So at the age of 31, I started my new journey. Then, in 2005, I decided to compete in the London Triathlon – a rigorous and challenging task for any athlete. I completed that first triathlon in an amazing 2hrs 36mins – not bad for my first attempt at a triathlon! Instead of a cappuccino and croissants for breakfast, I now religiously stick to my own programme that includes two to three Formula 1 shakes a day plus a range of Herbalife® supplements and a varied, balanced diet.
I also continue to stay physically active – running, swimming, biking – with triathlons still playing a major role in my life. Naturally, Formula 1 supports all this activity – resulting in strong, lean muscles with less fat, which helps my overall performance. My recovery time has significantly improved too – a key benefit for any fitness-minded person. Plus of course, I’m extremely happy with my body shape now!
Formula 1 really is the best fuel for my body. Not only has my vitality and confidence levels risen, but I feel extremely healthy and I am performing better. I am continuing with the vigorous, extensive training programme needed to compete in yet another triathlon. It’s tough, but it’s stimulating and I love the multi-disciplinary aspect to the sport. When it comes to business, I continue to be a highly-motivated Distributor who aims to inspire others daily through sharing my own personal get-fit experience. Anyone using Formula 1 together with other Herbalife® products can turn their life around for the better and feel the difference it makes – anything is possible.”
Valerio Catalini, Italy, Millionaire Team
These results are not necessarily typical. Individual results will vary. The Herbalife® Programme can help slimming or weight-management only as part of a calorie-controlled diet.
“ Formula 1 shakes can help anyone with a committed desire to achieve a healthier lifestyle.” The story of Sarah Jane Jones, UK
Every so often we come across people who have what can only be described as a ‘mountain to climb’ when it comes to the challenges they face. Sarah Jane’s story is one such story – a true story of a courageous young woman who had been desperate to lose weight and change her life for the better…
“I live in Kettering, England, with my two children. Seven years ago, the excess weight I was carrying caused me to suffer many discomforts. As horrible and unhappy as I felt physically, I also lacked motivation and had no social life to speak of. What’s more, I had two young children to think of so I really felt as if I needed to shape up – in more ways than one!
The wake-up call that kick-started me into action came in year 2000 when I saw myself on the CCTV video in the shop I was working in at the time: all I saw was a shapeless lump. I then decided I had to lose weight and become healthier, for myself and my children. I wanted to be seen by people again rather than to live the isolated life I was living…
I remembered my mother using a product to help her lose weight back in the 1980’s, but it wasn’t until I saw a lady at the gym selling Formula 1 Meal Replacement that I remembered this was it. I then began following a personalised Herbalife® programme, along with healthy meals, plenty of water and physical activity. I gradually noticed a positive effect – my body shape was changing and I was feeling better mentally too. I promised myself to become even fitter and healthier.
By the end of 2003 I felt as though I had finally managed to control my weight; I was thrilled with my body shape. I found Formula 1 shakes easy to prepare and my Personal Wellness Coach gave me guidance and advice throughout the programme. Formula 1 can help anyone with a committed desire to achieve a healthier lifestyle.
Today, I have achieved my ideal weight and shape and I feel great. I now live a much healthier lifestyle and have become a Distributor myself – my own success story really inspires and motivates my customers. I have a new drive for fitness and I exercise regularly – I have even competed in the London Triathlon! Being a successful Distributor has given me a great new social network. I am living a life I never dreamed possible!”
Source: Herbalife Today Magazine Nov 2007
The Glycemic Index & Weight Management: choosing carbohydrates wisely.
Slow releasing energy helps to reduce hunger and may help avoid cravings for unhealthy snacks. Carbohydrates are often classified as being ‘simple’ or ‘complex’ – complex being those that release energy slowly and simple being those which release energy quickly. This divide is important to anyone on a weight-management programme as slow releasing energy helps to reduce hunger and may help avoid cravings for unhealthy snacks.
Since its conception by David Jenkins at the Iin 1981, the Glycemic Index (GI) has attracted a great deal of attention as a way to rate carbohydrates by the speed at which they increase blood sugar levels (glycemic response). Foods with a ‘high GI rating’ convert into sugar rapidly causing blood-sugar peaks and troughs which can lead to mood swings and weight gain.
Foods with a ‘low GI rating’ turn into sugar gradually, releasing their energy steadily, which can help to satisfy appetite – great for weight-management… Foods with a high GI rating include sugar, corn, white potatoes, white bread, pumpkin, parsnips, and foods with a low GI rating include apples, cabbage, strawberries, rice bran, cherries, lentils, grapefruit and soy beans.
For a complete list of GI food ratings go to: www.glycemicindex.com, which is one of the most comprehensive GI resources available on the internet. It is worth bearing in mind that the GI rating of a food can be affected by a number of factors, including:
• processing – the longer food is cooked or the smaller it is ground up, the higher its GI value;
• as fruit ripens, its GI value increases;
• the variety of fruit or vegetable (i.e. cooking apple versus dessert apple);
• mixing high and low GI foods will produce moderate GI values, and
• the rate at which an individual digests food varies throughout the day – rates of digestion differ from person to person.
So, although the GI may be a useful guide when choosing foods, accurately gauging the GI value of a meal is not terribly straightforward. Additionally, in 1983 new research into GI values was compared against David Jenkins’ original values and the new GI values differed. More recently, a new measuring system was introduced, known as Glycemic Loading, popularised by Walter Willett and associates at the Harvard School of Public Health. This concept considers the fact that the body’s glycemic response is dependent on both the type AND the amount of carbohydrate consumed, suggesting that individuals can control their glycemic response by consuming low-GI foods and/or restricting intake of carbohydrates.
It is also worth bearing in mind that unfortunately, neither system takes into account the calorie or fat content of food, which for a low GI food such as peanuts, is high. We can help you make smart food choices that satisfy appetite and reduce hunger with nutrient-dense foods that contain the fewest calories. The simpler the process for you, the more likely you are to succeed!
Good news for sports people: low GI carbohydrates can help to prolong physical endurance while high GI carbohydrates can help to re-fuel after exercise.
Herbalife’s Formula 1 Nutritional Shake Mix is a perfect product for anyone following the GI Diet.
(Source: Herbalife Today November 2007)
About Me
