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.

Changing seasons? In bed with a cold? Here is how to ensure Consistent Health throughout the year…

It’s that time of the year, the weather’s all over the place – freezing cold, brief sunshine, wind, rain, some sleet at some places. Because of these changes in weather conditions, we become susceptible to colds and bugs and stay in bed! Saying that, our body, given the right conditions, is a powerful self-healing organism. It is only when we let down our guard and don’t provide those “right conditions” that ill health creeps in.Here is how to put the Right Conditions in place, Right Now and defend your health…

Let’s start with stress!

Our modern lifestyle means that many of us are under constant pressure. Stress releases a flood of chemicals that should only really be triggered in life-threatening situations. These chemicals must be eliminated, which is a process that depletes essential nutrients needed by the body to maintain health.

This is where daily moderate exercise, preferably in the fresh air, becomes essential. It distracts us from our daily troubles, enlivens the body, oxygenates the blood, and like laughter, releases healing endorphins. Exercise also improves the flow of lymph around the body – the lymph system is the body’s waste disposal system, essential for toxin elimination.

To minimise stress, you also need to relax and rest properly. At the end of each day, escape for 15-30 minutes, sit quietly, empty your mind and focus on gentle breathing to minimise stress. Just 60 seconds focusing on your breathing can take you from fast, anxious breathing, to calm, controlled breathing, curbing a stress response and saving your body a lot of unnecessary work.

You need 6-8 hours sound sleep every night so that your body can concentrate its efforts on repair and maintenance. Go to bed in good time, avoid loud, upbeat music, intense exercise or heavy meals three hours beforehand – a busy digestive system doesn’t contribute to restful sleep.

Finally, the key to a healthy defence system is a rich supply of hard working nutrients – antioxidants, vitamins, minerals, protein, healthy fats and colourful carbohydrates.

GROUND RULES:
Fill your plate with colourful carbohydrates – seasonal fruit and vegetables: include a generous salad every day (raw food provide more nutrients than cooked foods). Choose light steaming or quick frying when cooking, to preserve nutrients.

Go for organic. This reduces your intake of pesticides, fungicides, herbicides, growth promoters and other chemical toxins (toxins overload the organs of elimination, wasting precious energy and nutrients).

Eat fruit on an empty stomach, not with other foods, to ensure proper digestion.

Eat when relaxed, chew properly, take your time and enjoy.

Five portions of fruit and vegetables daily is the minimum. Double up for double protection!

FOCUS ON:
Sprouted Seeds
They are living foods bursting with vitality and nutrients – a must for winter health maintenance.

Vitamin C rich foods
Such as citrus fruit, kiwis, blackcurrants, dark green leafy vegetables, strawberries and red peppers. Vitamin C enhances immunity and can shorten the duration of colds.

Winter berries
They also help protect against colds and flu. Try blackberries, blueberries, elderberries, cranberries.

Vitamin A rich foods
Vitamin A helps to fight infections and accelerates healing. Found naturally in oily fish, offal, yellow, orange, red and dark green vegetables, egg yolk, milk and dairy products, yellow and orange fruits.

Zinc rich foods
Zinc helps to fight infections and accelerates healing. Found naturally in lean meat, shellfish, wheat germ, brewer’s yeast, wholegrains, eggs, seeds and nuts.

Antioxidant rich foods
These include apples, berries, carrots, citrus fruits, garlic and onions, greens, red grapes, seeds, soy foods, sweet potatoes, green tea, turmeric, walnuts, winter squashes…

Healthy Fats
They protect and insulate the cells. Increase your intake of Omega 3s, found in oily fish. If you do not like fish, take a supplement (such as Herbalifeline).

Hot spicy food
Include a hot curry once a week with garlic, which helps fight infection, ginger which relieves cold and flu symptoms and turmeric for its powerful antioxidant properties.

Water
Drink eight glasses of water daily, vital for the transport of precious nutrients!

Herbalife Solution: Take out extra health insurance with our potent antioxidant supplements:

RoseOx
Stone Age man knew instinctively how to protect his health; his diet was rich in seasonal berries, fruit and plants, all loaded with antioxidants. Antioxidants support the body’s natural immune function, which is far busier during the cold season, fighting off bugs and colds. Modern Day man can turn to nutritional science for an equally effective supply of antioxidants, in the form of RoseOx. This powerful supplement provides a daily top up of antioxidants within its exclusive blend: Rosemary extract, Sage leaf, Extracts of Curcuma (Turmeric), Broccoli, Cauliflower, Cabbage, Carrot, Tomato and Clove. It works synergistically with the body’s own resources, helping to regenerate Vitamins C, E and carotenoids, and replenish precious nutrients lost daily through pollution, stress and poor diet. More about RoseOx.

Schizandra Plus
The colourful berries of the Schizandra plant have been highly regarded by Chinese and Asian herbalists for centuries and more recently, the berries have been recognised by western civilisation for their positive effect on the body as an “adaptogen” – a sophisticated substance that can help the body adjust to environmental conditions. Together with Kelp, Vitamins C, E, B6, B5 and amino acids L-Phenylalanine and L-Cysteine, Schizandra Plus provides a powerhouse of antioxidant nutrients to help fight bugs and viruses, perform 24-7 repair and maintenance and disable free radicals. More about Schizandra Plus.

ShapeWorks Formula 2 Multivitamin Complex
Most health experts recommend taking a daily multivitamin and mineral supplement, with good reason: depleted soils produce harvests with reduced nutrient content, modern fast foods typically have all the goodness “processed out”, poor diet, smoking, alcohol, stress, pollution, excess weight, all create a demand for a higher intake of vitamins and minerals. The kindest habit you can adopt for your health is a daily multi-supplement; it’s the most authentic all-year-round form of health insurance and Herbalife’s Formula 2 is one of the best quality multi-supplement you can find around! More about Formula 2 Multivitamin Complex.

Herbalife "Intelligent Nutrition" concept – Your Guide to Balanced Nutrition

A Balanced Nutrition Plan is essential for providing our bodies with the nutrients required to make them function properly. Unfortunately, today’s busy, modern lifestyles mean we don’t always make healthy food and drink choices – so we often miss out on necessary nutrients. Processed food has often lost essential vitamins, minerals and other nutrients, so, it is very important that we adopt good eating habits and use supplements when necessary.

The Herbalife range of quality products aims to provide the elements every body needs daily to maintain optimum health. Herbalife maximises this “intelligent nutrition” through unique formulations and select, high-quality ingredients.

An intelligent nutrition plan should provide bodies with balanced levels of energy, vitamins, minerals, good carbohydrates, plant-based protein, healthy fats and beneficial fibre, herbs and antioxidants. The intelligent nutrition concept involves eating a variety of foods – but all in moderation: being “intelligent” about what we are eating.

The way we personalised programmes to address individual needs is something Herbalife is extremely proud of. These personalised programmes focus on striving for complete nutrition.

The Intelligent Nutrition Wheel

The “intelligent nutrition wheel” shows you how Herbalife programmes fit perfectly within a healthy, active lifestyle. At the centre of the wheel are Herbalife core products:
Formula 1 Nutritional Shake Mix, meal replacement for Weight Management and Healthy Nutrition and
Formula 2 Multivitamin Complex.

These core products are at the foundation of each of our programmes to guarantee balanced nutrition: intelligent nutrition.

View Herbalife Weight Management Core Products
View Herbalife Targeted Nutrition Programmes
View Herbalife Cellular Nutrition Concept

ShapeWorks Formula 2 – Multivitamin Complex – ShapeWorks Core Essential

Poor eating habits, stressful lifestyle and environmental pollutants can rob our bodies of vital nutrints and wrak havoc on our immune system, making it even more difficult to main our ideal weight. Formula 2 Multivitamin Complex is part of a nutritional maintenance system designed to help replenish the body’s nutritional resources and create a foundation to support long-term health. It is also an essential part of your ShapeWorks program.

Overview
A Cellular Nutrition-powered multivitamin with over 20 essential nutrients and antioxidants, including folic acid, calcium and iron.

Key Benefits
Essential nutrients for overall vitality
Support healthy weight management and your immune system
Promote healthy bones, skin and hair

The body is stressed chemically, physically and psychologically every day. How often do you feel stressed? Anything from listening to loud noise to losing your car keys can increase blood pressure and send “stress” chemicals racing around the body as we try to adapt. These altered body functions – chain reactions – deplete energy, increase free radical production and may also lead to stress related health problems. Special nutrients can assist in the protection of the body from stress, but these need to be kept in constant and plentiful supply.

Do you eat hight percentage of processed/ fast foods? You can never know how much nutritional value a “ready made” meal has compared to a carefully prepared home-made alternative. Therefore, supplementation can be very important.

Do you feel your work/ home environment may be affected by chemicals/ fumes/ dust? These are all irritants that enter our body by ingestion, inhalation or through the skin. They can build up and cause various reactions , affecting our well being (e.g. dust and hay fever). Additional antioxidant intake may combat these environmntal influences.

Do you catch colds/ flu/ bugs easilly? Your body’s fighting force may be malfunctional due to poorly absorbed nutrients. By topping up with immune system support , you may be in a better position to fight infection.

Do you exercise infrequently/not at all? Too little excercise allows the body to become slagish, thereby allowing toxins to become lodged in fatty tissue. Certain herbs and nutrients are especially good at accelerating the body’s natural excretion of toxins and wastes.

Do you consume more than the average amount of alcohol daily? Alcohol (fermented sugar) is rapidly absorbed by the body and turned into energy (calories). Alcohol affects many of the body’s systems and acohol over-consumption can lead to excess fat storage and also weaken the body’s fighting force.

Do you smoke? Smoking robs the body of Vitamin C and certain B vitamins – 25mg of Vitamin C per one cigarette.

Are you striving to reach your ideal weight? The body functions optimally at its correct body weight. Excess body fat creates extra work and need more nutrients for fuel and functioning. If, on top, diet is poor, then the 24-hour repair and cell replacement is impaired. Equaly, being below ideal weight creates a weak system as the body struggles with reduced facilities for fuel and functioning. Formula 2 contains carefully balanced ingredients to help provide nutrient support in either situation.

KEY INGREDIENT PROPERTIES
Essential Vitamins:
Vitamin A – fat soluble, needed for proper vision at night, correct bone development and growth.
Vitamin D – fat soluble, helps body to utilise Calcium and Phosphorous for strong bones and teeth.
Vitamin E – fat soluble; protective antioxidant, important for heart, circulation, nerves, muscles and red blood cells.
Vitamin C – water soluble; antioxidant – helps white blood cells fight infection; needed for healthy skin and enhances absorption of iron from non-meat sources.
Thiamin – water soluble, important for release of energy from carbs, aids in functioning of the nervous system;
Riboflavin – water soluble, beneficial to vision; neded for converting proteins, fats and carbs into energy;
Niacin - water soluble, vital for energy release in tissues and cells; helps maintain healthy nervous and digestive systems;
Vitamin B6 – water soluble, promotes healthy skin and nerves; important for protein metabolism;
Folic Acid – water soluble, important as a supplement for women of childbearing age – 400 micrograms per day prevent neural tube defects and spina bifida; essential for growth and reproduction of cells, particulary blood cells. Helps to maintain normal levels of homocysteine.
Vitamin B12 – water soluble; contains essential mineral elements; needed for red blood cell reproduction.
Biotin – water soluble, essential for the metabolism of proteins and fats
Pantothenic Acid – water soluble, essential for the release of energy from food, needed for healthy growth and the production of antibodies
Para Amino Benzoic Acid – water soluble; helps keep skin smooth and healthy.

Note: water soluble vitamins need to be replenished daily, fat coluble vitamins can be stored in the body

Essential Minerals:
Calcium – Most abundant mineral in the body; maintains strong bones and healthy teeth; needed for functioning of nerves and muscles.
Iron – essential for oxygen transport via red blood cell haemoglobin;
Magnesium – essential for nerve and muscle function and energy release. Needed for healthy reproductive and immune system. Also required for tissue repair and renewal.
Iodine – helps maintain thyroid functine;
Copper – Component (with Zinc and Manganese) of an antioxidant enzyme system. Needed for Melanin formation and iron metabolism;
Manganese – component (with Zinc and Copper) of an antioxidant enzyme system. Needed for healthy bones and nervous system.
Chromium GTF - an essential trace mineral important for the body’s natural regulation of blood sugar levels. Chromium functions as the “Glucose Tolerance Factor” in our diet;
Selenium – works with Vit E as an antioxidant neutralising free radicals;
Zinc – needed for healthy reproduction and immune systems; also reuired for tissue repair and renewal;
Potassium – a vital micro-mineral important for nerve function. Helps to maintain the body’s natural water balance;
Vanadium – trace mineral which may help to inhibit formation of cholesterol in the blood vessels.

Formula 2 Multivitamin Complex also provides a naturally derived nutrient mix consisting of Coline Bitratrate, Inositol, Bee Pollen, Broccoli, Carrot, Cauliflower, Garlic, Licorice Root, Limonex, Polyoids, Spinach, Fungal Enzymes, Cabbage and Citrus Bioflavonoids.

For more information, to arrange a free consultation or to order products, call Sanela on 01225 313 218 or Shop Online.

This product is not intended to diagnose, treat, cure or prevent any disease.