The Death Sentence

If you’re looking to lose weight and treat your body with more dignity and respect, you must avoid The Death Sentence. In this case, I’m not talking about a decision handed down by a judge for some heinous crime. No, the death sentence I’m talking about is a self-imposed penalty that refers to any sentence you utter that results in unhealthy food going into your mouth. Some examples of death sentences include: “Sure, I’ll have more of those French fries,” or “I’d like extra cheese and pepperoni on that pizza, please,” or “I’ll buy the giant size bag of candy because it’s a better bargain and I’ll save money!”

For those of you who find yourselves dangerously overweight or steadily moving in that direction, please be aware that these are the very sentences that lead you to bouts of unhealthy eating. My purpose today is to help you increase your awareness about the power of the words you use and how they affect your actions. If I have been successful, you are already thinking about the death sentences that pass your lips daily. Your words have an enormous influence on the kind of life you live and quality of health choices you make. If you can learn to begin making healthier statements, you will put yourself in the perfect position to begin making healthier life choices. If you can do that, perhaps you can avoid the death sentence and sentence yourself to life instead!~ John H. Sklare
#loseweightnow #askmehow #3daytrialpack

Smoothie Healthy Fun with 3 Day of a Healthy Fun Lunch or Breakfast!

Looking for a Fun Healthy Alternative to Breakfast and or Lunch?
That's why many of us Love Herbalife Shakes - for the fun you can have while choosing a Healthy Shake style Meal!
Our Healthy On the Go Meals offer 17 grams of Protein -- combine that with our Appetite Control Product of Total Control and be satisfied for 3 hours! til your next snack time.  Best health is 5 mini meals -- find the Herbalife way to a Healthy Balance and Simplicity of your OnTheGo day!
Order our full 30 canister servings shakes of F1 with 9 grams of protein  and our PDM(1 scoop soy protein=8grams of Protein  or SportF1 (whey based protein 2 scoop 9 grams protein)  to blend with Water for the base of your shake healthy Meal!
-- or --
order our On the Go Meal Packs with Cookies N Cream and Protein Drink Mix combined giving you 17 grams of Protein
--- WANNA taste and trial for 3 days? -- Ask about our 3 Day Trial which comes with 6 packets of ONtheGo Cookies n Cream and 2 packets of Total Control.
NOW.. you can do the OnTheGo simple with just add water and get 17 grams of protein and a great shake meal!
OR.. you can Spice it up with a few add-ins and create some satisfying delectable dessert style fun for a meal!
Oatmeal Cookie
2 scoops Cookies n Cream Form 1
add to Water with PDM or F1 Sport -- OR just mix with Soy Milk or Coconut Milk or your favorite milk!
½ Tbsp. Vanilla pudding
½ tsp. Cinnamon
1/8 tsp. Butter Extract
2 Tbsp. Oatmeal
Dash of Nutmeg

251 Calories – 17g Protein 


Cinnabon 
2 scoops Cookies n Cream F1
add to Water with PDM or F1 Sport -- OR just mix with Soy Milk or Coconut Milk or your favorite milk!
1 tsp Butter Extract
1 tsp (rounded)  Butterscotch Pudding
5 dashes of Cinnamon

212 Calories – 17g Protein


German Chocolate Cake
2 scoops Cookies N Cream
add to Water with PDM or F1 Sport -- OR just mix with Soy Milk or Coconut Milk or your favorite milk!
1 TBS of Chocolate Pudding
¼ tsp. Coconut extract
1 TBS Shredded Coconut
1 TBS Pecans

275 Calories – 17g Protein


Butter Pecan
2 scoops Cookies N Cream
add to Water with PDM or F1 Sport -- OR just mix with Soy Milk or Coconut Milk or your favorite milk!
1/8 tsp. Butter extract
1 tsp (rounded) Butterscotch pudding
1 TBS  pecans.

229 Calories – 17g Protein


Nutter Butter
2 scoops Cookies n Cream form 1
add to Water with PDM or F1 Sport -- OR just mix with Soy Milk or Coconut Milk or your favorite milk!
1 Tbsp. Peanut Butter Powder
¼ tsp. Vanilla extract

205 Calories – 20 g Protein


Butterfinger 
2 scoops Cookies n Cream F1
add to Water with PDM or F1 Sport -- OR just mix with Soy Milk or Coconut Milk or your favorite milk!
1 TBS Chocolate Pudding Powder
1 TBS Peanut Butter powder
1 tsp (rounded) Butterscotch pudding
1 tsp (rounded)  Chocolate chips

235 Calories – 20g Protein


Snickers
2 scoops Cookies N Cream
add to Water with PDM or F1 Sport -- OR just mix with Soy Milk or Coconut Milk or your favorite milk!
1 TBS of Chocolate Pudding Powder
1 TBS Peanut Butter powder
1 TBS Caramel syrup
1 tsp of Chocolate Cacao Chips

289 Calories – 20g  Protein



Reese’s
2 scoops Cookies n Cream Form 1
add to Water with PDM or F1 Sport -- OR just mix with Soy Milk or Coconut Milk or your favorite milk!
1 TBS Chocolate Pudding Powder
1 TBS. Peanut Butter powder

205 Calories – 20g Protein

What Eating Just One Ounce of Coconut Oil Per Day Does To Your Weight Over A Period Of Time

"Coconut oil is one of the few foods that can actually be classified as a super food. There is such a hype surrounding the product that it really makes you wonder what the sudden ubiquitous of this tropical plant is all about.

It contains a unique combination of fatty acids with powerful medicinal properties

Coconut oil contains what is known as medium chain fatty triglycerides, which are fatty acids of a medium length. Most are considered to be long-chain in fatty acids, but coconut oil is metabolized differently. They go from the liver to the digestive tract, where they are then used as a quick source of energy.

Places that eat coconut oil are considered to be the healthiest on the planet

Coconut oil is still considered to be an exotic food in our Western Society, primarily consumed by health conscious people. In some parts of the world, however, coconut oil is a dietary staple. In the South Pacific, they eat over 60% of their calories from coconuts, and they are the largest consumers of saturated fat in the world. They also have excellent health, not even a shred of evidence leading to heart disease.

Helps to control weight

One 2009 Study looked at the weight loss link between consumption of coconut oil and found that it reduced abdominal obesity. Coconut is easy to digest, and also protects the body from insulin resistance.

Good Source of Lauric Acid

The lauric acid in coconut oil can kill bacteria, viruses, fungi, and help stave off infections. When the oil is enzymatically digested, it forms a monoglyceride known as Monolaurin. Lauric acid and monolaurin help to kill harmful pathogens like bacteria, viruses, and fungi.

They can reduce seizures

A ketogenic diet is a low carb diet that is very high in fat; this leads to increased concentrations in ketone bodies in the blood. For some reason, this type of diet can reduce the rate of seizures in epileptic children.

Ease Digestion

Many people suffer from digestive issues; those people should consider adding coconut oil into their diets. Coconut oil benefits digestive disorders including IBS and microbial stomach bugs. The fatty acids contain antimicrobials that have a soothing effect on bacteria, candida, and even parasites that cause poor digestion.

Helps to Manage Type 2 Diabetes

A recent study done by the Garvin Institute of Medical Research showed that coconut oil helps to protect against insulin resistance, thereby reducing the risk of type 2 diabetes.

Because of the medium chain fatty acids, coconut oil has a higher smoking temperature than most oils. You might find that you like it better than your usual olive oil, especially if you are cooking recipes that require a higher cooking temperature. Olive oil oxidizes when it reaches smoke point causing free radicals.

Slows Fine lines and aging signs

Coconut oil is not just for consumption, but it has many beauty benefits as well! It helps to keep the connective tissue strong, preventing wrinkles and skin sagging. Apply the oil directly to your face to soften the appearance of fine lines or use it daily to give a lovely moisturizing glow!

Kill Your hunger, and make you eat less without trying

One of the best things about coconut oil is that it can reduce hunger. It may be related to the way that fatty acids in it are metabolized, because of the ketone bodies can have an appetite reducing effect."

Sources:

articles.mercola.com

3 Heart-Healthy Ways to Reduce Stress

Around 60 percent of Americans have made it a goal to reduce stress. Those are encouraging statistics. Not only is stress emotionally challenging, but high stress levels can have an impact on the heart by impacting blood pressure and cholesterol levels.

That’s why it’s important to be intentional about finding ways to reduce stress levels. But that’s easier said than done, right? We live in a fast-paced society—and even if you’re not in work-obsessed America, chances are you have other stressors: relationships, family responsibilities, finances or health concerns.

If you’re looking to reduce your stress levels, here are three ways to do so:

1. Breathe deeply

Stress causes breathing to naturally become shallower and quicker. Even if you can’t remove whatever is making you feel stressed, simply breathing deeply can benefit the heart and entire body. Research has shown that what’s known as “pranayamic breathing”—manipulating breath movement—can result in heart health benefits: decreased oxygen consumption, decreased heart rate and decreased blood pressure.

I recommend breathing in through the nose, taking in as much air as you can, and then breathing out through the mouth, expelling as much air as possible. Do this for 10 minutes a day, if you can, but even 10 breaths can help.

2. Get outside

Living in an urban environment like I do makes it difficult to spend time in nature. But research published inEnvironmental Health and Preventive Medicine (EHPM) shows why it’s so important. The study was conducted in 24 forests across Japan, and research participants spent time “forest bathing,” or taking in the atmosphere of the forest. The researchers found that forest bathing promoted lower cortisol levels (the hormone related to stress), pulse rates and blood pressure levels, among other positive health effects.

Any time outside is beneficial, even if you don’t have a forest nearby. I enjoy walking my dogs in the morning—getting fresh air, seeing the trees and greenery, and just getting moving. Cycling is another way I spend ample time outside, and I get to enjoy views of the ocean, palm trees and other beautiful scenery outside. Just being outside helps me feel less stressed, and any amount of stress reduction supports heart health.

3. Move your body

Exercise is so central to my life that it’s hard to remember how I felt before I worked movement into my schedule. But I do know that I just feel better—and a lot of that likely has to do with exercise helping reduce my stress levels.

Exercise increases “feel-good” hormones called endorphins and can boost mood and reduce anxiety. Being active also gets you away from the things that are stressing you out—and, for some people, provides time to mentally work through problems. Plus, exercise increases overall health and heart function, two things anyone can benefit from.

You can’t control what happens in life, but you can control how you deal with it. Reducing stress levels can help make difficult situations easier to handle. And by keeping your stress levels in check, you’ll benefit your heart and body—and feel better in the process.

What do you do to reduce stress levels?

[1] http://www.apa.org/news/press/releases/stress/2012/impact.aspx?item=2
[2] http://www.sciencedirect.com/science/article/pii/S0306987706001666
[3] http://link.springer.com/article/10.1007/s12199-009-0086-9#page-1

Why is Water Important?

Drinking plenty of water is an important part of maintaining a healthy weight and a nutritious diet.

Water plays an essential role in helping your body process nutrients, maintain normal circulation and

keep the proper balance of fluids.

REPLACE WHAT YOU LOSE

After each 30-minute workout, drink two 8 oz. glasses of water to replenish your fluids. If you find you become thirsty while working out, consider using a sports bottle to help you stay hydrated while you exercise. Because of their calorie content, soft drinks and fruit juices are not good choices for replacing lost fluids if you are trying to lose weight or manage your weight. You might try adding just a splash of fruit juice or a slice of lemon or lime to a glass of water if you don’t like the taste of plain water.

HOW MUCH WATER IS ENOUGH?

As a general guideline, try to drink six to eight 8 oz. glasses of water a day. If you exercise, you will probably need to drink more to replenish the water lost through sweating. You can usually trust your sense of thirst to let you know when you need to drink. Your sense of thirst, combined with simply paying attention to how many glasses of water you’ve had in a day, can help you to keep your body hydrated.

WHEN WATER ISN’T ENOUGH

The next time you’re thirsty, it could be smart to think before you drink. While “you are what you eat,” the phrase is more accurately “you are what you drink.” Our bodies are about 60 percent water, and while watery foods can help meet our needs, most of our daily water needs are met from the fluids we drink. Aside from plain water, consumers are faced with a dizzying array of juices, juice drinks, vitamin-fortified waters, sports drinks, energy drinks and teas–making it difficult to choose the best beverage to help meet fluid needs. For the average person who exercises moderately, plain water is a perfectly good choice. But many people prefer drinks with a little flavor, and tastier fluids may encourage consumption. And as exercise duration and intensity increase, it’s important to not only replace fluid losses, but to replace body salts–such as sodium and potassium–that are lost with sweating.

When evaluating beverages, a good place to start is by reading the nutrition facts label. For instance,

sodas or fruit drinks are often high in calories and sugar, and low on nutrients. Not only can these empty calories pile on the pounds, the high-sugar concentration in sodas and fruit drinks can actually slow down the rate at which the body absorbs fluid. If you see high-fructose corn syrup at the top of the ingredient list, you may want to pass. Sugars other than fructose, in lower concentrations, are much better absorbed. Some energy drinks have a combination of caffeine and sugar, designed to give you a quick spike in energy. But if you aren’t used to consuming caffeinated drinks, these could make you jittery or upset your stomach.

So what should you look for? It’s a good idea to check labels for electrolytes, such as sodium and

potassium, which are salts that your body loses when you perspire. In addition to replacing losses,

electrolytes can also add some flavor, which will encourage you to drink more. Also, look for drinks with less than 100 calories per 8 oz. serving. Higher calories means a higher sugar concentration; you also don’t want to drink back the calories you just burned on the treadmill.

While too much sugar can be a problem, a little bit of carbohydrate in beverages can help to maintain blood sugar while you are exercising. Also, a mixture of several forms of carbohydrate in the drink helps to get carbohydrate into working muscle better than just one carbohydrate source. A drink such as one made with Herbalife’s H3O® Fitness Drink mix could be a good choice because it contains the right amount of readily absorbed carbohydrates, no caffeine, and the essential electrolytes people lose when they perspire. It comes in a powder that mixes easily with water, and is available either in a canister or in convenient single-serve “stick packs” that can be thrown in a bag or pocket and mixed in any water bottle.

The 5 Best Healthy Fats for Your Body

Are you afraid of fats? If so, you’re not alone. Fat in foods has been vilified in America for the past few decades, as low-fat and non-fat foods became the norm, and we were told that a low-fat diet would help us get the body we want. In fact, it’s one of the biggest nutrition lies that the public’s been told.
In other parts of the world, fat has always been welcome at the table. In the U.S.? We’re only now realizing the truth: Not all fats are created equally. Our bodies need fat — more specifically, they need healthy fats.

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How Did We Get Here?

How did fats get on the naughty list to begin with? Post-World War II, research began emerging that seemed to link foods with saturated fats, like eggs and red meat, to coronary heart disease. By the 1960s, the American Heart Association had recommended that people reduce their fat intake, and in 1976, the U.S. Senate held a series of committee meetings, “Diet Related to Killer Diseases,” on the topic. Subsequent food guidelines advocated for eating less saturated fat and more carbohydrates. The war on fat had begun.
While the guidelines advocated for more carbs in the form of fruits, vegetables and whole grains, what the average American understood was that carbs — any kind of carbs — were good (even refined carbohydrates!) while fat was bad. The food industry pounced: High-carb, low-fat foods became the norm. Grocery store shelves and refrigerators were soon lined with low- and no-fat items that were packed with sugar — because without any natural fat, a lot of favorite foods just didn’t taste good anymore. Not coincidentally, both a sugar addiction as well as an obesity epidemic in America began soon after low-fat diets became the standard recommendation.
The problem? None of the studies actually linked high-fat diets to heart disease. The science just wasn’t there. In fact, numerous studies have since debunked the myth. It’s been proved there is no evidence that dietary saturated fat increases a person’s risk for coronary heart disease or cardiovascular disease.
Additionally, a seven-year study of more than 48,000 women showed that low-fat diets don’t lead to more weight loss or less disease. And yet another study found that, when subjects ate either a Mediterranean diet, low-fat diet or low-carb diet, those following a high-fat, low-carb meal plan not only lost the most weight, but also drastically reduced their bad cholesterol levels.
It turns out our ancestors were right all along: Healthy fats can be good!

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The 5 Best Healthy Fats for Your Body

Not all fats are created equal, but the ones below pack a lot of punch. From lowering bad cholesterol and helping shed excess weight to giving you shiny hair and healthy nails, your body will reap the benefits of these healthy fats.

1. Avocados

The benefits of avocados are so numerous that they’re one of the healthiest fruits you can consume. They’re rich in monounsaturated fats, which raise levels of good cholesterol while lowering the bad — talk about a double-whammy. Avocados are also packed with the benefits of vitamin E, which help prevent free radical damage, boosts immunity and acts as an anti-aging nutrient for your skin.
Plus, it’s chock-full of healthy protein; in fact, it has more than any other fruit. For pregnant women, avocado is also one of the great folate foods, as this vitamin can help reduce the risk of birth defects.
Get more avocados in your diet and try one of these avocado recipes. Or use it to cook with by adding avocado oil into your kitchen. It has a mild taste that won’t overpower dishes the way other oils might. Its high smoke point of about 520 degrees means that it’s suitable for grilling or frying. And because it isn’t solid at room temperature, it’s a tasty choice to drizzle on salads, sandwiches or veggies.

2. Butter

We’re all familiar with “butter-like” substances; margarine, I Can’t Believe It’s Not Butter and all those other “vegetable oil spreads” found in stores. But real butter — preferably raw or from grass-fed, organic sources ­— is what you should reach for.
Another victim of the war on fat, butter’s experiencing a comeback as a healthy fat as the benefits of butter become more widely known. The omega-6 and omega-3 fatty acids found in butter help your brain function properly and improve skin health. More importantly, these two fatty acids are considered essential, meaning the body needs them but can’t produce them on its own; they must be derived from food sources. Butter’s also rich in fat-soluble vitamins and trace minerals, including beneficial selenium, a powerful antioxidant.
Because of its low burning temperature — about 250 degrees Fahrenheit — butter is not great for cooking at high temperatures. To use it at high temperatures safely, butter must be emulsified by melting the butter over low heat until the milk and butterfat separate, and then pouring out the milk solids. Since much of butter’s decadent taste comes from the milk solids, however, the downside of emulsifying is that the taste just isn’t the same.
If you want to save yourself the trouble and still get that buttery flavor, instead use butter in baked goods and spread on fresh-baked bread (including gluten-free varieties) or add a dollop to roasted veggies.
Meanwhile, the Indian version of butter is quickly becoming a favorite across continents. Ghee, or clarified butter, is simmered to bring out butter’s naturally nutty flavor, leaving it with a high smoke point, making it ideal for cooking at high temperatures. Ghee benefits include being loaded in fat-soluble vitamins A, D and E. These types of vitamins are best absorbed by your body when they’re in a fat substance and then stored in your gastrointestinal tract, keeping your metabolism and digestion on track.
Another ghee benefit? It’s lactose- and casein-free. If you suffer from lactose sensitivity or intolerance, ghee is a fantastic alternative to butter. Its high levels of vitamin K2 also helps strengthen bones, while the fatty acids found in it improve digestion and reduce inflammation. No wonder it’s been used for thousands of years!
You can make your own ghee or buy it in stores. When purchasing it commercially, look for organic or grass-fed cultured ghee. This healthy fat remains fresh for several weeks at room temperature. Increase its longevity and keep it spreadable by storing it in the refrigerator.

3. Coconut Oil

One of my favorite oils because of its numerous benefits — did you know you can use coconut oil on your skin and coconut oil for your hair — the benefits of coconut oil are many. It’s rich in medium-chain fatty acids, which are easy for your body to digest, not readily stored by the body as fat and small in size, allowing them to infuse cells with energy almost immediately.
These fatty acids also improve brain and memory function. Plus, the high amount of natural saturated fats in coconut oil mean that it increases good cholesterol and promotes heart health, while the antioxidants found in coconut oil make it an effective anti-inflammatory food and help reduce arthritis.
Adding coconut oil to your diet is easy; I love using it for cooking and baking, or even applying it directly on my skin. Beware that when cooking directly with coconut oil, the flavor can be a bit overpowering for some. If that’s the case, try using less of it. It’s also important to note that, at room temperature, coconut oil is solid, so it’s not the best choice when you need a healthy fat in liquid form, like as a salad dressing.

When choosing a coconut oil, I recommend extra virgin varieties, as refined or processed coconut oils can eliminate many of the health benefits.

4. Extra Virgin Olive Oil

Olive oil benefits are so profound that any diet should include it. First, extra virgin olive oil (EVOO) is great for heart health. In fact, a 2013 study found that when people supplemented a Mediterranean diet with extra virgin olive oil, it reduced the incidence of heart attack or dying of heart disease, probably due to its high levels of monounsaturated fats. The high amount of antioxidants in EVOO means it protects your cells from damage. It also helps improve memory and cognitive function, and works as an anti-inflammatory. Since so much disease stems from chronic inflammation, this is a biggie!
Unfortunately, buying this healthy fat isn’t as easy as just grabbing the first bottle you see. First, note that I recommend only extra virgin varieties of the oil. This means no chemicals are involved when the oil is refined. Unfortunately, many common brands are fake olive oil! A 2011 study by UC Davis found that many top-selling brands failed the standards for extra virgin olive oils; lawsuits against olive oil companies have followed suit.
Some tips for recognizing real EVOO are to beware of any brand that costs less than $10 a liter; look for a seal from the International Olive Oil Council; check the harvesting date on the label; if it’s labeled as “light,” “pure” or a “blend,” it isn’t virgin quality; and finally, opt for dark bottles, as they protect the oil from oxidation.
EVOO isn’t recommended for cooking at high temperatures because of its low smoke point, but it’s terrific for making salad dressings or drizzling over breads or cooked foods.

5. Omega-3s

Why are omega-3 fatty acids considered essential? Because the body isn’t capable of producing them on its own. Therefore, we must rely on omega-3 foods in our diet to supply these extremely beneficial compounds.
There are actually three different types of “omega-3s”: ALA (alpha-linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). The preferred sources of omega-3s are DHA and EPA, the kinds found in seafood sources like nutritious salmon and sardines. ALA, on the other hand, is found in some plant foods, including certain nuts and seeds, as well as high-quality cuts of meat like grass-fed beef.
The human body is able to turn ALA into usable DHA and EPA to some degree, but this isn’t as efficient as getting DHA and EPA directly from food sources that provide it. Even after extensive research, it’s not totally clear how well ALA converts into EPA and DHA or if it has benefits on its own, but health authorities, like those at Harvard Medical School, still consider all sources of omega-3s crucial in the diet.
Historically, we’ve seen that populations that consume the most omega-3 foods, like people in Okinawa, Japan, live longer and healthier lives than people who eat a standard diet low in omega-3s.
The best omega-3 nuts to consume are walnuts while seeds with the most significant omega-3 nutrition include chia seeds and flaxseeds. Many vegetables, especially green leafy ones, are good sources of ALAs. Some of the vegetables highest in omega-3s include Brussels sprouts, kale, spinach and watercress.
Because there is such debate over waters being contaminated with toxins and pollutants like mercury, many people find it hard to get enough omega-3s from eating fish, nuts, seeds and veggies only. This is one reason why some people prefer supplementing with fish oil in addition to eating some omega-3 foods.
The difference between “fish oil” and “cod oil” can be confusing. Fish oil is a great source of omega-3 fatty acids EPA and DHA, but it doesn’t have much vitamin A or D. On the other hand, cod liver oil is lower in omega-3s but very high in vitamins A and D.
What is the ideal kind of fish oil if you want to supplement your diet? I believe that the best form of omega-3 fish oil contains astaxanthin (a powerful antioxidant that also helps stabilize fish oil), so my preferred choice is fish oil made from wild-caught pacific salmon, which has high levels of DHA/EPA and astaxanthin.
So, when it comes to getting enough omega-3s into your diet, I recommend eating plenty of omega-3 foods and also supplementing in most cases. Through a combination of both, my advice is to make sure you’re getting at least 1,000 milligrams a day of EPA/DHA and about 4,000 milligrams of total omega-3s (ALA/EPA/DHA combined).

With so many choices and benefits available, healthy fats are primed to become a staple in your diet.

Credit: Dr. Axe http://draxe.com/healthy-fats/#
Dr. Josh Axe is on a mission to provide you and your family with the highest quality nutrition tips and healthy recipes in the world

Low carb, low fat, vegetarian – Is one diet better than another?

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

The way diet trends go back and forth, trying to follow them is like watching a game of ping pong. By their nature, trends aren’t meant to be long-lasting – and most people who jump onto the latest dietary bandwagon are usually looking for super-fast results. And if you ask those who have managed to lose weight how they did it, their answers are all over the map. Some swear by a low carb plan, while others give credit to a vegetarian regimen or a strict accounting of fat grams.  With so many possible ways to lose weight, it sort of begs the question:  is one diet better than another?

When it comes right down to it, the key to weight loss is cutting calorie intake – eat fewer calories than you need every day, and you’ll lose weight.  And there are plenty of ways to do that.  Any method that helps you reduce your calories is going to put you on the path to weight loss. 

Several studies have pitted different methods of weight loss against each other in an attempt to determine if any one approach is truly more effective than another.  And there’s been no clear winner.  Whether the diets are low fat, low carb, vegetarian or simply stress behavior modification, the results are pretty consistent.  Among subjects who are followed for at least a year, they all lose about the same amount of weight – no matter what approach they use.

One study¹ involved over 800 people who were placed on one of four diets – all designed to create a shortage of about 750 calories a day.  The composition of the diets varied a lot – fat ranged from a low of 20% to a high of 40% of calories, and wide ranging amounts of protein and carbohydrate were tested, too. And yet, across the board –  regardless of which diet they followed – weight loss averaged about 10 pounds over a two year period, leading the authors to conclude that, “reduced calorie diets result in clinically meaningful weight loss regardless of which macronutrients they emphasize”.

If that’s the case, then, why don’t we just focus on calories and nothing else?  If we love junk food, why not lose weight by eating junk food – only less of it?  The answer, of course, is simple.  The goal isn’t just weight loss, it’s healthy weight loss.  And while different dietary approaches may lead to the same result, proper nutrition is key:

• Emphasize low fat proteins – fish, poultry, lowfat dairy products and plant proteins such as soy help to keep hunger under control
• Plenty of fresh, whole fruits and vegetables will give you plenty of fiber, vitamins, minerals and all-important phytonutrients. 
• Include modest amounts of whole grains as your calories allow
• Fats add up fast, so eat modest amounts of healthy fats from fish, tree nuts, avocado and healthy oils like olive and canola.
• Eat small, regular meals and snacks to keep energy levels up 
• Practice portion control so you know what you’re putting on your plate.  Using meal replacements is a good strategy, too – the calorie count is built in, so it takes away the guesswork. 
• Don’t neglect exercise.  Get your heart pumping to burn calories, and pump some iron to build up your muscle mass.

You will find #Herbalife #Personal #Wellness #Coach Becky at:

https://www.facebook.com/groups/healthylivingwellnessandnutrition/

Fiber

Did you know?

"Soluble fiber attracts water and turns to gel, which slows down digestion and makes you feel full for enhanced weight management.  Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, blueberries, fruits with skins and dried peas."~Medicine Plus July 9, 2014

(#Herbalife products to supplement giver intake include #FloraFiber and #ActiveFiberComplex)

https://www.facebook.com/groups/healthylivingwellnessandnutrition/

Maintaining Healthy Habits-In Five Simple Steps

#allowyour #TreasureValley #WellnessCoaches #tohelpyou #onyourjourney

“Many people have excess stress that affects their health, happiness, and other areas of their lives. (In fact, it’s been estimated that more than 90% of health problems that bring people into the doctor’s office are stress-related!) But while virtually all of us could benefit from adding healthy habits to our lifestyle, it’s harder to begin a new habit than it seems, especially when you’re already overscheduled and overstressed!

The following steps can help you navigate a clear path from your good intentions to the reality of a healthier, happier lifestyle that includes less stress. Ready? Here we go!

• Step One: Choose Your Activity Wisely:

The first step in creating a healthy new habit that will be a long-term staple in your lifestyle is to choose an activity that fits well with who you are and how you live. If you don’t, you may find that you’re working against personality and lifestyle factors that are two ingrained to change, and your new healthy habit never quite takes root. When choosing a new practice, keep in mind factors like your strengths, your schedule and lifestyle, and the complexity of the new habit, as well as your current stress level and time available, and find an activity that fits well with all of these variables. For a more in-depth look at these factors, take The Stress Reliever Personality Test, which will assess which stress relievers would work best for your lifestyle and personality, and provide you with a list.

• Step Two: Build The New Habit into Your Schedule

If you don’t have a specific plan for sticking with a new habit, it’s all too easy to find that your already-packed schedule won’t allow you the ‘spare time’ necessary to do anything new very often. You’ll be too busy, too tired, or will easily find another excuse to let inertia snuff out your best intentions. That’s why a crucial next step is for you to find a specific time in your schedule that’s allotted just for your new stress management activity.

Whether it’s ‘every morning before my shower’, 'during my lunch break', or ‘weeknights at 8’, you need to have a time that you know is set aside for your chosen activity so that you won’t need to continually find a reason to practice your stress relief program.

Many people find it easiest to do things in the morning before they start their day, or at night before bed. Others find snatches of time during the day.

• Step Three: Enlist Support (this is where we (as #personalwellnesscoaches #stepin)

You’ll find much more success if you have others who are helping you along the way. Not only will they give you support when you need it, but you’ll also have them to answer to if you feel like skipping your new stress management practice, and this will make it harder for you to make excuses and quit. One way to get support that is growing in popularity is to hire a personal coach. However, you can also get support by having a buddy start with you, or joining a class where they practice your chosen activity (like a yoga class, for example, or a meditation class). **JOIN OUR FREE #FITCAMPS**

If you’d rather do it alone, you can always ask a friend to keep you accountable for the first few weeks, or keep a journal where you record your activity and success every day or at the end of each week. Whatever route you choose, it helps to have someone to keep you accountable, at least in the beginning.

• Step Four: Use Goals and Rewards (again, allow your #personal #wellnesscoaches #tohelp)

Although the great feelings you get from stress management can be their own reward, in starting any new habit, it helps to also have some more tangible rewards. (Think of how teachers use stars and other tokens to encourage good behavior, or how you can train pets to do just about anything with a few small treats; none of us is above the power of a few good rewards, either.) The trick is to reward yourself for your first few steps until your new healthy habit becomes ingrained into your way of life.

(The first month or so is especially important, as that’s the approximate time it takes for a new behavior to become a habit.) The rewards you give yourself are a personal choice, and you probably know what would be the best incentive for your own success, but I recommend something small and enjoyable. For example, when I first started going to the gym, I would reward every five gym visits with a new piece of workout clothing—that way I’d feel like I ‘earned’ the new outfits, and I’d also get the payoff of looking better in the dressing room each time I found myself there. Others I know have given themselves pedometers (to reward regular walking), soothing music (to reward and use with yoga practice) or beautiful new pens (to reward journal writing).

• Step Five: Check In With Yourself to Be Sure You're On The Right Track

As you go, pay special attention to how you feel. Does your new practice seem to fit with your lifestyle? Is it easy to maintain your new habit, or do you think you may need to try something new? If you find that you haven’t kept up with your new plans as you’ve hoped, rather than beating yourself up over it, congratulate yourself for noticing that you need a change of plans—it’s the first step in building a new plan that will better serve you!

And, if you’re trudging along with it, but have decided that you really may need to try something else instead, at least you know what doesn’t work for you as well, and now you can try something else that you may end up loving. All in all, it’s best to learn several new stress relievers and stress management techniques anyway, to have a few options available for reducing stress in your body and mind. (For ideas on what to try, visit this article on how to choose a stress management habit you can stick with.) Good luck, and have fun!”~ Elizabeth Scott, M.S.

The Importance of Small Meals or Snacks

DID YOU KNOW?
"Having a small meal or snack every 3 to 4 hours keeps your metabolism cranking, so you burn more calories over the course of a day."~WebMD.com

Try these healthy ideas or one of the many snack ideas from #Herbalife: #roastedsoynuts #beveragemix #proteinbardeluxe #proteinbar or #soupmix. https://www.facebook.com/groups/healthylivingwellnessandnutrition/

Your Perfect Healthy Meal

"Make sure your diet includes balanced and colorful meals that have a variety of grains, vegetables and fruits, as well as high-quality proteins like lean meats, fish and poultry. Also, increase physical activity and reduce time spend in sedentary behaviors"~Herbalife

As the picture indicates, 1/2 your plate should be vegetables, chose different types/colors to provide a "colorful" variety. Also, need something a bit different, fill that half of the plate with 1/2 veggies and 1/2 fresh fruit. Make sure your grains are WHOLE grains such as brown rice and brown pasta. 5oz of lean meat, fish or poultry (the serving should fit in the palm of your hand).

Soybeans

?? #Didyouknow ??

"#Soybeans are high in protein and equivalent to animal protein in terms of the quality of protein they contain."~National Institutes of Health 2010

Improve Your Running

Improve Your Running Time with a Hip Flexor Workout with Samantha Clayton

As a cyclist and former marathoner, I’m always looking for ways to get the most of my workouts. I recently came across a short video by Samantha Clayton on how to improve running time with a simple hip flexor workout. The best part is that she offers tailored exercises, so whether you’re a new runner or an experienced athlete, you can take advantage of the exercise.

Here’s the video: https://www.youtube.com/watch?v=ikBzP

Fiber

Did You Know? 

"Most people in the United States eat about 10 to 15 grams of dietary fiber each day, far below the recommended amount. How much fiber should adults consume every day for good health? Women and men age 50 or younger need 25 grams and 35 grams of fiber, respectively. Women and men 51 and older need 22 grams and 28 grams of fiber, respectively."~Dietary Guidelines for Americans 2010, U.S. Department of Health and Human Services

Tip of the Day 070215

DID YOU KNOW?  The good news is that no matter what your weight loss goal is, even a modes weight loss, such as 5 to 10 percent of your total body weight, is likely to produce health benefits. ~CDC 2013