Eating Right at Night

For many, when the sun goes down, so does their willpower. They maintain their sensible eating habits during the day, only to eat junk food like pizza and ice cream at night. There is, however, a simple solution. You can control your appetite after dark by eating a healthy and nutritious snack.

Putting the Myth to Rest You've probably been told at some point that eating late at night is detrimental. However, there is no conclusive scientific evidence proving that calories ingested at night are metabolized differently than other times. Therefore, it is not the time of day that leads to weight gain, but rather the total daily caloric intake as a whole. Whether you're eating in the morning or at midnight, your body turns any extra calories into fat.

Feeding Frenzy Metabolically speaking, our bodies have the lowest need for calories at night. Yet in America, we eat more during dinner than any other meal. One study showed that participants consumed 42% of their daily calories from dinnertime on. But there are reasons these unhealthy patterns are so commonplace. Some people don’t eat enough during the day, causing a drop in blood sugar levels, which can lead to over consumption at night. Others are simply overindulging as an emotional escape from stress or to beat boredom. We tend to mindlessly reach for junk food during sedentary activities such as watching television or using the computer. These foods contain large amounts of sugar and saturated fat which can lead to weight gain, insomnia, indigestion or even more serious health problems.

Suitable SnacksThe good news is that there are appropriate alternatives. You can effectively curb your hunger with a high protein, low calorie snack. An Herbalife Protein Bar is a great guilt-free snack, containing 12g of protein, healthy fiber, as well as 23 vitamins and minerals to help manage your weight. Roasted Soy Nuts with Cardia® Salt is another healthy snack that is high in nutritional value. Both are packed with protein and flavor to keep you satisfied, and also rich in nutrients and fiber.

So the next time you feel like “midnight munching”, think about the benefits of a healthy, protein-powered snack. The nutritional difference will be like night and day.

Healthy Life Now

Weight Loss

By David Heber, M.D., Ph.D., F.A.C.P., F.A.C.N.
Chairman of the Herbalife Medical and Scientific Advisory Boards

Q: What are the components that make Formula 1 a healthy, satisfying meal?
A: Formula 1 provides high quality soy protein, healthy carbohydrates, vitamins, minerals, amino acids and other nutrients to provide the cells of your body what they need for optimum health. You will be able to tell the difference from your usual breakfast after the very first shake.

Q: Is the soy protein in Formula 1 beneficial to both men and women?
A: Yes, the soy protein in Formula 1 is definitely beneficial for both men and women. Numerous scientific studies demonstrate the benefits of soy protein for heart health when included as part of a healthy, low-fat diet, which is why Formula 1 has a healthy heart symbol on every label (except Tropical Fruit flavor, which contains less soy).

Q: How can one product, Formula 1, be ideal for both weight loss and weight maintenance?
A: Research shows that drinking two shakes a day and eating one healthy meal will lead to weight loss, while having one shake a day will keep the weight off for years. Formula 1 is the ideal meal for everyone, whether they want to lose weight, keep off the weight they have lost or just maintain their naturally healthy weight.

Q: If I’m lactose intolerant, can I use soy milk to make a shake?
A: Yes, simply add soy milk to Formula 1 and you should have no problem. By the way, most humans are lactose intolerant to some degree. You lose nothing when you substitute soy milk for dairy milk from a health standpoint.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Escape the Fat-Free Diet Trap

Since the "fat-free craze" began, statistics show we have grown fatter and fatter.

Just because a food is fat-free doesn’t mean it’s calorie-free. Get up to speed on “good fats” and lose the fat from your body, not your diet.

Today, supermarket shelves are packed with foods that call to dieters with the words “FAT-FREE.” But as conscientious weight watchers load up their shopping carts with fat-free foods week after week, many discover this alarming fact: their weight is going up!

Getting fat on fat-free

Since the beginning of the “fat-free craze,” statistics show Americans have grown fatter and fatter. Although we’ve been taught to think of fat as the culprit in the weight-loss battle, clearly this is only part of the whole diet picture. Just because a food is fat-free doesn’t mean it’s calorie-free. Many fat-free foods are actually very high in sugar and carbohydrate calories. And these calories, when eaten in excess, become converted into the one thing we’ve been taught to avoid–fat!

 

Lose the fat from your body, not your diet

Ironically, in order to burn fat and lose weight you need a certain amount of good quality fat. That’s why the ShapeWorks™ Weight-Management Program stresses the importance of a well-balanced diet that includes enough “good fats,” such as those found in fish and olive oil, together with Herbalife’s highly nutritious meal replacement shakes and snacks.

By avoiding the fat-free craze and giving your body the complete nourishment it needs with Herbalife’s Cellular Nutrition® supplements and weight-management products, you’ll lose weight steadily and feel healthier as you do.

What’s a calorie?

What’s a calorie?

Calories.  We count them. We curse them.

And ask the average person to define ‘calorie’ and you’ll usually hear something like, ‘they’re things in food that if you eat too much of them, you’ll get fat’.   Even though we think of them this way, calories aren’t really ‘things’ in food – you can’t see them, touch them, pick them out or push them to the side of your plate.  Calories are actually a measure of the energy in your food, and no matter what activity your body is performing – whether it’s pumping blood or pumping iron -  it needs energy – in the form of calories – to make it happen.

You probably think of your food as fuel - and it is – but the energy that your body needs – in the form of calories – is locked within the proteins, fats and carbohydrates that make up the food that you eat.

It’s not until you fully process that food that the energy is released, and can be used to power activity within each and every cell of your body.  A calorie is simply a way of expressing the amount of energy that can be released from the foods that you eat.

Putting food into your body isn’t unlike what happens when you put gasoline in your car. Simply having gas in the tank isn’t going to make the car move forward.  The fuel has to go to the engine and ignite, which releases energy that allows the car to move. In much the same way, your digestive system acts as your body’s engine – it processes the fuel, and releases energy from your food – and your body then uses that energy to perform virtually every function it undertakes.

The amount of energy (calories) in a given food depends on how much protein, fat and carbohydrate it has.   Every gram of protein or carbohydrate in a food provides 4 calories of energy to the body.  But fats pack more than twice as much – 9 calories per gram – which is why fatty foods are often called “energy dense”.

When you think of calories as energy, it’s a bit easier to understand how calorie balance affects your body weight.  If the energy available to your body (from the foods that you eat) is matched with the energy your body uses to carry out all its functions, then your weight should stay stable. But if there’s more food energy available then your body can use, you’ll stash it in your ‘reserve tanks’ – those fatty deposits on your hips, belly and thighs.

Why do men lose weight faster than women?

Why do men lose weight faster than women?

A client I saw recently said something to me that I know resonates with millions of women about women’s weight loss.

“I work out so hard,” she told me.  “I follow my diet to the letter, and it’s a battle just to lose a couple of pounds in a month.  But my boyfriend – even if he cheats on his diet a little bit – still  experiences weight loss week after week.  It’s just not fair!”

Fair or not, that’s just the way it is.  But why? Why do men tend to lose more quickly than women?

Too many women figure that they’re ‘not trying hard enough’.  But it usually isn’t that they aren’t doing enough – or that men are trying harder.  It really comes down to the fact that men and women are simply made differently – and those differences have a big impact on women’s weight loss rates.

Here’s what’s at play.  The number of calories that your body requires – just to fuel its most basic functions – is determined by a couple of things.  First is simply your total body size – it takes more calories to fuel a large body than it does a smaller one.  Most men are larger than women, so chalk up one for the guys.

Then there’s the issue of body composition – every pound of lean body mass you have burns about 14 calories a day, while every pound of fat you have only burns about 2 calories.  So, the more muscle you carry (and the less fat) the greater your daily calorie burn.   Score another one for the guys…not only are their bodies bigger, they tend to carry more muscle than women do, too.

As if that weren’t enough, men are more likely to burn more calories when they exercise.  Again, it’s not that they’re necessarily pushing themselves that much harder – it’s just that the larger the body, the more calories it takes to move that body through space.  A 250-pound guy is going to burn more calories running for an hour than a gal weighing 150 pounds – even if they go at the same pace.

So it boils down to this:  the number of calories it takes for the average man to maintain his weight is higher than it is for the average woman. And that can be a big advantage to men when it comes to weight loss.  A heavy-set guy who maintains his weight on 2500 calories a day can cut out 1000 calories or so from his daily intake, still have a reasonable 1500 calories to spend on his meals and snacks, and drop a couple of pounds a week.

On the other hand, his girlfriend who is struggling with her weight might be maintaining on only 1600 calories or so.  To lose weight safely, she shouldn’t cut her intake to less than 1200 calories a day – which means that while he can easily create a 1000 calorie-per-day shortage, the 400 calories that she’s able to cut means she’ll be hard-pressed to lose even a half a pound in a week’s time.

I think it’s great when couples work together to try to get in shape.  Because, when it works, they can help support and motivate each other.  But when it doesn’t work, it’s often because she resents him for losing more quickly, or he faults her for ‘not trying hard enough’.  It’s not a contest, and even if it were, the playing field simply isn’t level. And in any other match-up, that just wouldn’t be fair.

Kids Nutrition: Setting A Good Nutrition Example for Kids

By Susan Bowerman, MS, RD, CSSD

When it comes to feeding their children, parents certainly have the best intentions. But many have busy lifestyles that don't always allow enough time for grocery shopping, meal planning or cooking. Others may not be aware of the healthiest ingredients or cooking methods, and may rely on fatty or starchy foods as the basis for meals. Coupled with the picky eating habits that seem to be so prevalent among kids, it's no wonder that children are usually not eating as well as they should. Age-Old HabitsYounger children often have a number of foods that they refuse to eat. Children can be particular not just about how a food tastes, but about temperature and texture, too. And trying to get kids to eat their vegetables can be a real exercise in persistence. Most kids prefer foods that are tasty and high calorie, and these tend to be foods that are also inexpensive, widely available and often more convenient to eat. Older kids are frequently on the run, which may mean not only a lot of convenience items and fast foods, but erratic mealtimes, too. Sometimes a few extra minutes of sleep in the morning are more enticing than a healthy breakfast before school. According to Luigi Gratton, M.D., clinical physician at University of California, Los Angeles, there are some tactics that parents can take with their kids to help them to eat better. "Setting a good example is a good first step," says Gratton. "Parents should make every attempt to demonstrate healthy eating habits with their kids, and this includes having regular mealtimes." He also notes that kids are more likely to eat healthy fruits and vegetables when they take part in food shopping and preparation. Winning Strategies Children are also more inclined to eat healthy foods when they are offered frequently and regularly. Repeated exposure to vegetables, for example, is just one way to encourage your family members to try new foods. It also helps to make foods visible and available. Try keeping a bowl of fresh fruit on the kitchen counter, or put crunchy, cut-up vegetables in the refrigerator. Another approach for increasing intake of vegetables is by adding them to familiar foods. Cooked, pureed vegetables can be added to pasta sauce, for example, which boosts nutrition and reduces the overall calories in the dish. Cooked vegetables can also be added to soups, stews, casseroles and meat loaves-adding both nutrition and flavor. Appropriate snacking is fine for growing kids, and well-chosen snacks can help to meet nutritional needs. But if snacking means sugary or salty empty-calorie items, consider offering fruits, vegetables, nuts or soy nuts, yogurt or low-fat pudding instead. Smooth Things OverKids also enjoy smoothies, and products such as Herbalife's new line of protein shakes-designed to be mixed with milk-provide a tasty way to help kids meet their vitamin and mineral needs for the day as a snack or part of a healthy meal. A bit of protein helps to curb appetite and limit frequent snacking on less healthy items. Despite parents' best efforts, children's diets may still fall short in certain key nutrients. "A daily multiple vitamin and mineral supplement can help to round out any potential shortfalls in the diet, and can act as a safety net," says Gratton. "Look for age-appropriate products, which target the needs for the particular age of the child." For more information on children's nutrition products, visit www.Herbalife.com. There are a number of ways parents can help their children eat healthier. Susan Bowerman is a consultant to Herbalife.

Why SPF Daily?

By Staff Writer

Our skin is the largest organ of the body and often the most neglected. It is our first line of defense against pollutants, ultraviolet violet (UV) radiation and other environmental factors.

A regular skin regimen coupled with SPF sunscreen and topical antioxidants has proven effective in minimizing the damaging effects of the environment as well as helping to protect skin health.

Sunlight and Healthy SkinShort bursts of time in the sun help the body to naturally produce vitamin D. The UV rays from sunlight stimulate vitamin D synthesis, which in turn supports calcium absorption to form and maintain strong bones.

Excessive exposure to sunlight without sunscreen, however, can result in sunburn and greatly increase one's risk of developing skin cancer. UV radiation from the sun is increasing globally due to what scientists describe as the Earth's depleting ozone layer. It strikes Earth as either UV-A or UV-B radiation (long and short wavelengths of ultraviolet light).

In addition, recent studies have shown that non-melanoma skin cancers are on the rise among young adults, particularly women. Doctors have long encouraged sun protection to prevent skin damage. Sunscreens of at least SPF 15 can limit exposure to UV radiation. Antioxidants have been shown to help protect the skin from the damage caused by UV radiation when applied topically. The combination activity of antioxidants and SPF sunscreens provides superior skin protection. However, because additional factors can contribute to the formation of skin cancers, using a sunscreen alone is not a foolproof method for preventing the development of skin cancers.

Herbalife's Radiant C® Body Lotion SPF 15 can help reduce your risk of sun damage and protect the health of your skin. It's lightweight, great for all-over moisturizing and provides a broad spectrum of sun protection with SPF 15 and UVA/UVB for your skin without clogging pores.

Sun Protection Tips:
• Use sunscreen with SPF 15 daily, even in winter.
• Remember to re-apply sunscreen after perspiring and swimming.
• Limit sun exposure and practice sun avoidance (especially midday).
• Wear protective clothing, sunglasses with UV protection and hats with wide brims.

Soy Power

By Susan Bowerman, MS, RD, CSSD

Soy-based products are gaining in popularity – and not just among vegetarians who look to soy products to provide protein in the diet.

The humble soybean boasts some extraordinary nutritional benefits. Soy is the only vegetarian source of complete protein. This means that soy supplies all the essential amino acids – the building blocks that must be supplied by the diet because the body cannot manufacture them. In fact, the quality of soy protein is as good as animal sources of protein such as meat, eggs or milk products.
Protein is vital to life – our bodies require protein to manufacture muscle tissue, hormones, enzymes and other essential materials to keep the body functioning properly. And, adequate dietary protein helps keep hunger at bay.
Like other plant foods, soybeans contain naturally-occurring, beneficial phytonutrients in the form of compounds called isoflavones. Isoflavones are found in other beans, too, but soybeans are the richest source of these substances which can function as antioxidants.
Since animal sources of protein contain cholesterol – and plant foods do not – soy products like soy milk, tofu, tempeh, soybeans (edamame) and soy meat substitutes provide high quality protein without cholesterol.
Isolated soy protein is a high quality protein that is derived from soybeans. All the fat and carbohydrate has been removed from the soybeans, leaving a protein powder that can be incorporated into a variety of foods.
In 1999, the FDA issued a health claim for soy which stated that “25 grams of soy protein a day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease”.
It has been observed that the risk of certain health conditions appears to be lower in countries where soy consumption is relatively high, and scientific research is ongoing to discover more about the health benefits of soy.
While the research continues, we can enjoy one of nature’s healthiest plants that has been a staple in the Chinese diet for over 5,000 years. A food that’s high in protein, cholesterol-free, and antioxidant rich - what more could you ask for?
Susan Bowerman is a consultant to Herbalife.

Metabolism Myths

We often blame ‘slow metabolism’ for our inability to keep our weight under control. But what is metabolism, exactly? And, is there anything we can do to change our metabolic rate?

Metabolism refers to all the chemical processes that take place in the body in order to sustain life – processes that allow you to breathe, pump blood, keep your brain functioning and extract energy from your food. Your basal metabolic rate refers to the number of calories your body uses each day, at rest, just to keep all your vital organs functioning.
The metabolic rate is directly related to your body composition. Every pound of body fat you have burns only about 2 calories a day. But the rest of you – your lean body mass – burns about 14 calories per pound each day. A big portion of your lean body mass is made up of muscle, so one of the best things you can do to boost your metabolic rate is to build up muscle through strength training. And, make sure to take in adequate protein from the diet, which helps to build and maintain lean muscle, too.
Here are the facts surround five myths about metabolism:Myth: Aging slows your metabolism.Truth: People do tend to put on weight as they get older – but it’s typically because they tend to exercise less, or less vigorously, than they used to – and that means fewer calories burned per day. As a result, loss of muscle mass can occur which reduces the body’s lean body mass – which results in a slower metabolic rate. Cardiovascular exercise to burn calories and strength training to preserve or build up muscle are great defenses against age-related weight gain.
Myth: You’re stuck with the metabolism you have and you can’t change it.Truth: While it may appear that there are people who eat all the time and never seem to gain, chances are they make healthy, relatively low calorie selections naturally. Many of these “lucky” people also burn more calories simply because they move more - they might fidget more, or get up from their desks frequently during the day to stretch, or walk down the hall to talk to a colleague instead of e-mailing. So, once you’ve made the commitment to boost your metabolism by building more muscle, use those muscles more by moving around frequently throughout the day.
Myth: You burn more calories digesting ice-cold foods and beverages than foods that are room temperature or warmer.Truth: In a laboratory, very slight increases in calorie burn have been measured in people who drink very cold beverages. But the change is too small (amounting to about 10 more calories burned per day) to have any meaningful impact on weight loss.
Myth: If you cut calories, your metabolic rate will slow down, so what’s the point?Truth: It is true that your metabolic rate can slow a bit when you cut calories – your body’s natural inclination is to try to conserve calories as best it can. But, these decreases are relatively small, and if you become more active as you lose weight, you can offset these small changes. With a combination of diet AND exercise, you can help to preserve the rate at which your body burns calories.
Myth: If you stop eating at night, when your metabolism is slower, you’ll lose more weight.Truth: When people lose weight because they stop eating after a certain time of day, it’s only because they’ve cut their overall calorie consumption - not because they are eating their calories earlier in the day. Consuming all your calories before the sun goes down won’t speed up your weight loss unless you also eat fewer calories than you need.
Susan Bowerman is a consultant to Herbalife.

Herbalife - India - Energy and Fitness Article - Metabolism Myths

Herbalife - India - Energy and Fitness Article - Metabolism Myths