Use 'Diet' as a Noun

by John H Sklare

"Let me ask you a question: When you think of the word diet, do you think of it as a noun or a verb? The answer to that question may well explain why “dieting” is difficult for so many of you.

Those who struggle the most with weight loss and lifestyle change are those who intend to change their eating habits only for the short-term. The problem with short-term commitment is that it typically results in short-term success at best. The key to successful long-term lifestyle change lies in finding and nurturing a lifelong commitment.

So back to my initial question regarding how you view the word diet. According to the dictionary, diet is defined as follows: “What a person or animal usually eats and drinks: daily fare.

In this definition, diet is a noun that refers to the food you eat as part of your regular daily nutritional intake. In this way, diet is defined as your nutritional lifestyle. It’s when you think of diet as a verb that you get into trouble. The truth is, being successful at long-term weight loss is really all about whether you’re truly committed to lifestyle change or just involved in dieting. It all comes down to whether you see diet as a noun or a verb! How do you see this word?"

#fitnesstips #fitnessinspiration #healthyeating #healthyhabits #health #nutrition #wellness #fitness #fitgranny #energizerbunny

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

Why Stress Makes Us Fat

by Jorge Cruise

"Stress is often to blame for weight gain. And it’s not the resulting emotional eating that’s the problem. When you feel stressed, you actually trigger your fight-or-flight response. Your body then releases a number of stress hormones, notably cortisol.

These hormones are designed to help you better handle your stressor by speeding up your heart rate, dilating your blood vessels and shunting blood away from your digestive track so it can go where you need it: your muscles.

Your liver also makes fuel in the form of sugar (from stored glycogen), so you have enough energy to “fight” or “flee” the stressor. However, today’s stressors aren’t dinosaurs or club-wielding cavemen – they’re more intangible, such as meeting work deadlines and paying speeding tickets.

Your body doesn’t use the sugar your liver produces because you didn’t actually fight or flee. But your liver doesn’t know that and continues to trigger your brain to make you feel hungry. The extra calories you end up eating – all in response to that stress – get stored in fat cells.

If you chronically trigger your fight-or-flight response, your body will try to store up as much fat as possible, and you’ll gain unnecessary weight."

#fitnesstips #fitnessinspiration #healthyeating #healthyhabits #health #nutrition #wellness #fitness #fitgranny #energizerbunny

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

The Health Benefits of the Lunch Break

by John H. Sklare

"Do you take a lunch break? If you don't, you might want to reconsider, because there are definitely health advantages to taking a breather away from work. Of course, to a degree, the need may very well depend on the demands of your job.

For example, jobs that require acute concentration, such as an air traffic controller, demand more break time than that of, say, a night watchman in a factory. The more intense and demanding the job, the more necessary it is to take breaks!

One survey found that 60% of the respondents eat lunch at their desks, and less than 10% take a full hour or more. It appears that the lunch break is becoming a thing of the past. If you find yourself among those who don't break away for lunch, you may be doing yourself more harm than good.

The professionals agree that it is good for your brain as well as your spirit. For example, researchers believe that a reason we sleep at night is that our brains need the downtime to rest and repair themselves. A lunch break gives your brain a similar opportunity. And emotionally, the lunch break gives you time to get away from the cognitive demands of your job, relax a bit and recharge your emotional batteries. I think taking a lunch break should be part of everybody's wellness program. Just make sure you're eating healthfully during that lunch break!

#fitnesstips #fitnessinspiration #health #nutrition #wellness #fitness #fitgranny #energizerbunny https://www.facebook.com/groups/thehealthandwellnesslife/

The Fast Road to Health

The Fast Road to Health
By John H. Sklare

"For those interested in making healthy choices – but don't like referring to food as good food and bad food – I suggest you start thinking in terms of stop food and go food...

Imagine that you are going to take a trip to Aunt Betty's and you want to get there as fast as legally possible. You have two possible routes to choose from and both are equal in distance. However, route one has 15 stop signs between you and Aunt Betty's house while route two has just one stop sign. So here's the question: Which route will get you there faster? They're equidistant, so the answer is obviously route two, because you only have to stop once. With that in mind, let's return to the stop food and go food suggestion I just proposed.

If you think of food in terms of stop food and go food, you'll instantly know the results of your actions. If you choose stop food (unhealthy food), it will take you much longer to reach your goal. And research shows that the longer it takes to lose weight, the more likely you are to lose motivation and abandon your journey. However, if you choose go food (healthy food), you'll test your resolve less and reach your destination much more quickly! Also, just as stop-and-go driving is harder on your vehicle than non-stop open highway driving, injecting unhealthy food into your system breaks your body down and increases the time you need to spend on the road to weight loss. The lesson here is simple: Choose go food and take the faster road to health!"

#health #wellness #nutrition #fitness #inspiration #energizerbunny
https://www.facebook.com/groups/thehealthandwellnesslife/

Diet or Exercise - What's More Important?

by Jorge Cruise

Side note: as a Personal Wellness Coach this is what I teach my clients

"Fitness is important, but pay attention to your diet too. What you eat is 80% of your health, so try to eat no more than 15 grams of sugar and 6 servings of carbs a day.

Why? Some researchers now say that diet – not exercise – is the key to losing weight. A Loyola University Health System study compared African American women in Chicago with women in rural Nigeria, and it found that the Windy City women weighed an average of 184 pounds – 57 pounds more than their Nigerian counterparts. The researchers had predicted that the thinner Nigerian women burned more calories because they were more physically active, but they were wrong! They found that the two groups actually burn the same amount of calories a day, suggesting that their physical activity levels are equal.

So why are Nigerian women slimmer? Because Nigerian women eat foods high in fiber and carbs and low in fat and animal protein. In contrast, almost 50% of a Chicago woman’s diet is comprised of fat. Deep dish pizza may taste great, but it wreaks havoc on your waistline. So ditch the fatty, processed foods – it’s critical to your weight-loss goals."

WHEN YOU ARE READY!!!

Feel free to join our health and wellness groups (lots of tips and tools): https://www.facebook.com/groups/healthylivingwellnessandnutrition/

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Call/Text 208.890.7482

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The Top 10 Things You Don't Want to Hear About Weight Loss - But What You Need to Know

~by Suzanne Hiscock

"Here be the truths.

These are top ten things you don't want to hear about losing weight but what you need to know if you want to get fit. When you truly take these to heart, you'll reach your weight loss and fitness goals much more easily.

10) You are NOT going to end up looking like the latest hot, young model/singer/actress (or male underwear model/actor)!

Let’s face it: your body is your body. It’s the only one you’ve got. Can you still look great? Sure! But there are some things you can’t change. You can’t make your legs longer or your feet smaller. You can’t grow five inches or elongate your torso. You have what you have, so work with it! Concentrate on making a healthy and fit you instead of wishing you looked like someone else. You don’t have to be perfect to be attractive. A strong, fit body as well as the self-confidence it brings can make any person attractive!

9) It’s better to be muscular and weigh more than to be flabby and weigh less.

I’ve said it so many times: I’d much rather be 135lbs and muscular than 120lbs and flabby. I’ve been both, and 135lbs with a lower percent of body fat was definitely better! I was smaller, stronger and had much more energy. So, don’t always seek that magical number on the scale, but look at your total body composition instead.

8) You can’t get fit in a week.

Okay, well, you can, but only if you’re one week away from being in peak condition and you keep working out. Otherwise, forget about it!

7) You need to put some effort into it.

You want to get fit? You have to work at it. You have to plan it, you have to schedule it, and, most importantly, you have to do it. No excuses.

Sitting on the couch, telling yourself you should be doing something will not burn up a lot of calories. If nothing else, get out there and start walking. And while you’re out there walking think about a plan of action for a healthier you and get started on it today — not tomorrow!

6) You need to exercise.

Can you lose weight just by diet alone? Sure, you can! But if you want to get fit, you need to exercise those muscles, including your heart. And that heart won’t get any exercise if you’re sitting on the couch, eating broccoli.

If you lose the weight that you need to lose and you’ll just end up with a thin, but flabby, body. Get moving! Weight training is ideal, but if you’re really not into weight training, find an activity you like to do that work all your major muscle groups.

5) You need to eat properly.

Putting aside any low carb/low fat/high protein controversies, the simple fact is, if you want a fit body, you need to nourish it. Protein, carbs and fat are important, but vitamins and minerals are key elements that your body needs, too. No matter what way of eating you’re following make sure you’re getting enough vitamins and minerals. Add a variety of fresh vegetables and fruit to your diet. The next time you go grocery shopping, linger around the produce section and not only pick out some old favorites, but experiment a little by trying something new!

4) You can’t lose weight overnight.

You didn’t gain it overnight — or in two months — and you’re not going to lose it overnight — or in two months. Think of getting fit as a train leaving the station: you start off slow, gather speed and then off you go! Patience is the key here. Look for consistent trends. If you’re really not losing fat and getting stronger after a couple of months, then you need to sit down and honestly analyze what you’re doing. Keep a journal to help you know how you’re really eating and exercising.

3) You can’t spot reduce.

Genetics will decide where the fat will come off. Doing 1000 crunches won’t reduce your belly fat. Nor will 1000 leg lifts get rid of the fat on your inner thighs. Your body does not burn the fat it needs from the body part that you’re exercising. Your body will burn fat much like an onion is peeled, a layer at a time, if you will. So, don’t overdo it on the exercise for one specific body part and look to getting your whole body in shape.

2) There are no quick fixes.

That’s right, you heard me. There are no quick fixes. None. Put all those pills, potions, contraptions and miracle diets in the garbage where they belong. Learn the basics about how your body gains muscle and loses fat, so you won’t get sucked in by another scam again.

1) Fitness is a lifelong commitment!

So, you faithfully work out and eat properly and you’ve reached your goals. Now what? Well, now you’ve got to keep doing it for the rest of your life, that’s what!

You can’t just work your way to being fit and then stop, because you’ll end up exactly like you were before.

Fitness is a lifelong commitment. And, you want to know a secret? It isn’t easy! And anyone who says it is easy is trying to sell you something. Make fitness a lifelong ambition and you’ll reap the rewards of a long and healthy life, filled with energy, strength and an overall sense of well being.

Take these ten things to heart and you'll find it easier to reach your goals. You'll be less stressed about trying to achieve that "perfect" body and much more focused on being healthy.

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Call/Text 208.890.7482

goherbalife.com/beckyandneal

 

 

Tomorrow is Too Late

By Jorge Cruise

"From “I’ll start my diet on Monday” to “I can overeat today and make up for it by eating less tomorrow,” there are endless excuses for putting off healthy lifestyle changes.

It’s not that waiting one day – or weekend – to put down that doughnut and pick up a dumbbell is bad, but rather that those “tomorrows” never arrive. This is a form of procrastination, and it always results in disaster.

Few people actually start their diet on Monday and stick with it or make up for today’s excess calories “tomorrow.” And those who do go all out on Monday or eat less to make up for yesterday’s indulgences end up starving themselves and slowing their metabolisms.

When you truly respect your body, you’ll stick to healthful food portions all the time and never punish yourself by waiting until 'tomorrow.'"

Ready to get started. PM me for information regarding our upcoming Online Weight Loss Challenge.

Detoxify Your Bod

Ask me about our #Herbalife Digestive Health Program Starter Kit, the aloe comes in two flavors: Mango and Natural. Digest and feel your best. Maintaining your gastrointestinal health is important. Herbalife Digestive Health products support healthy digestion and elimination, and help relieve occasional indigestion, helping to ensure your internal system runs smoothly every day.* Continue on to read the article.

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

Would you swallow teaspoons of chemical-based household cleaners? We didn’t think so! Though it’s hard to believe, your body is actually chock full of toxins, due to the fumes you breathe in, high stress levels and consumption of alcohol and cigarettes.

Too often, toxins build up in our bodies from less-than-ideal eating habits. In particular, when you don’t eat enough fiber throughout the week, it’s hard for your body to efficiently move waste through your intestine. When intestinal waste gets stuck, gas builds up. This can result in bloating and abdominal distension – the last thing you want when trying to create a flat belly.

To combat toxic overload, experts think that a person should detox at least once a year.

How does one detox? It’s easy! Follow these steps:

Cut back on the amount of alcohol, sugar, dairy and saturated fats you consume. Make cleansing juices with vegetables such as watercress, celery and kale, and add ginger for a little kick.

Drink plenty of water and antioxidant-rich green tea.

Eat lots of fiber, such as brown rice, and veggies, including broccoli, cabbage and artichokes.

Load up on vitamin C, which helps purge the body of toxins.

Take deep breaths (while meditating, practicing yoga or engaging in cardio exercise).

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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.