How to Avoid Second Helpings (Video Link)

Avoiding second helpings can be challenging sometimes. If you are trying to limit the amount of food you eat, these tips can help you overcome temptations so you eat only the calories your body needs.

Click on the following link, or copy the address into your address line.  When there, just make sure it is the English version (unless Spanish is better for you).

http://www.facebook.com/Herbalife?v=app_57675755167

Five Great Food Pairings for Healthier Nutrition

People often ask me if there are certain foods that they should – or shouldn’t – eat at the same time.  Some people have heard, for example, that “if you don’t eat proteins and carbs at the same meal, you’ll lose weight” – but a study published about ten years ago 1 debunked that idea.  On the other hand, there is another concept around ‘food combining’– sometimes called food synergy – which recognizes that certain foods offer bit more nutritional benefit when eaten together than if you eat them separately.  Think of it as a nutritional ‘one and one makes three’.

Colorful veggies with a little fat.  Many fruits and vegetables contain compounds called carotenoids – natural pigments that give foods like tomatoes, carrots and spinach their beautiful hues – from the pigments lycopene, beta-carotene and lutein, respectively.  Carotenoids function as antioxidants in the body, which is one reason why fruits and vegetables are such an important part of a healthy diet.  But if you eat your veggies with a little bit of fat, your body is able to take up more carotenoids.  So adding some healthy fat from avocado or olive oil to your salad will help you absorb the lutein from the romaine lettuce, the beta-carotene from the carrots, and the lycopene from the tomatoes.

Vitamin C with iron-containing veggies and grains.  Iron comes in two different forms in foods.  One form – called ‘heme’ iron – is found in fish, meat and poultry and is more easily absorbed by the body than the so-called ‘non-heme’ iron found in certain veggies and grains.  But when you take in some vitamin C along with a source of non-heme iron, your body will  absorb the iron better.  And it doesn’t take much – the amount of vitamin C in one orange or one tomato can nearly triple iron absorption.  So, tomatoes in your chili will help you absorb the iron in the beans; strawberries will help you take up the iron in your cereal; and the iron in spinach will be better absorbed if you toss some orange or grapefruit wedges into your spinach salad.

Lemon and green tea.  Green tea naturally contains some unique beneficial phytonutrients called catechins, which act as antioxidants in the body, and help protect the body’s cells and tissues from oxidative damage.  When you add lemon to your green tea, the vitamin C helps your body absorb these beneficial compounds.  If you don’t like lemon in your tea, have a vitamin-C rich fruit along with your brew, like a bowl of berries or a sliced orange*.

Fish and leafy greens.  When you drink milk that’s fortified with Vitamin D – as is nearly all the milk sold in the US – the vitamin D helps your body absorb the calcium in the milk.  But there’s another great way to pair these two nutrients – fish and veggies.  Fatty fish, like salmon and mackerel, provide vitamin D, and leafy greens like turnip greens, mustard greens and kale, provide calcium.  Pairing the two will help your body take up the calcium in the veggies.

Mixtures of plant foods.  Plant foods – including fruits, veggies and beans – are some of the best sources of antioxidants around.  But the antioxidant benefit is enhanced when you eat mixtures of foods, rather than eating them by themselves.  A mixture of oranges, apples, grapes and blueberries has been shown to have a higher antioxidant capacity than an equivalent amount of each fruit eaten individually, and one study3 has shown that to boost antioxidant effectiveness, the best food pairings are beans with fruits, followed by vegetables with fruits.

* Herbalife markets tea products containing green tea ingredients, including Herbal Tea Concentrate, which claim antioxidant benefit.  These statements have not been evaluated by the Food and Drug Administration.  These products are not intended to diagnose, treat, cure or prevent any disease.”

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

Zesty Asian Chicken Salad

Makes 4 Servings

(1 cup per serving)

Prep Time:  20 minutes

Ingredients

3 Boneless, skinless chicken breasts, cooked and chilled

3 green onions, sliced

1 ½ cups small broccoli florets

2 medium carrots, peeled and cut into strips

1 red bell pepper, cut into strips

2 cups shredded cabbage

½ cup fat free Asian or sesame salad dressing

¼ cup 100% orange juice

¼ cup chopped fresh cilantro

Preparation

1. Cut chicken breasts into small strips and place in a medium bowl with onions, broccoli, carrots, bell peppers and cabbage
2. In a small bowl, stir together dressing and juice.  Pour over salad and toss well to coat.  Stir in cilantro.  Serve at room temperature.

Don’t Let Weekends Undo Your Diet

Last week, I had a conversation that I’ve probably had hundreds of times in my career. A new client came in for weight loss counseling and, as I was taking his diet history, I asked my usual first question – “when do you first start eating, and what do you typically eat and drink in a day?” Like most people, he assumed that I was asking about a weekday, so he had little trouble providing a quick rundown of his usual meals and snacks on a typical Monday through Friday. But when I asked, “do you eat differently on the weekends?” he responded with a groan. “I try to be good during the week, but by Friday night, I just want to let go. I spend most of my weekend on the couch, and I hate getting on the scale on Monday morning.”

Weekends are tough times for dieters – it’s a time to reward ourselves after the busy work week, so we take time to relax, maybe have a meal or two out, or get together with friends – which often involves eating and drinking. But if you aren’t reasonably careful, you could easily undo a week of good behavior between Friday night and Monday morning.

For most people, checking your weight at the beginning of the week isn’t all that productive – since the damage has already been done. It’s likely you’ll just be ticked off with yourself for your weekend binges, and your weight will be pretty much where it was the week before. So I suggested to my client that he weigh himself on Friday morning, instead. When his week has gone well, a Friday weigh-in would tell him so – and he’d be more likely to stay on track during the weekend.

Most people use part of their weekend time to get ready for the week ahead, so a good strategy is to spend a little time in the kitchen preparing some healthy meals for the work week ahead. Plan your week’s meals before you grocery shop, make a list – and don’t go to the store on an empty stomach.

Some people use the weekends for a longer more intense workout, but others have a tendency to slack off. If you’re not up for your usual workout, use your leisure time for something different that you may not have time for during the week – maybe take a hike, shoot some hoops or spend some time in the garden.

Some people cut back too much during the week, figuring they have a lot of extra calories saved up for a weekend splurge. But a large plate of nachos and a couple of Margaritas, for example, could cost you well over 1000 calories – a pretty big setback even if you’ve been careful all week. And that’s just one meal – keep eating like that all weekend, and you’re likely to get nowhere fast.

When you’ve been sticking close to your diet plan all week, it’s natural to want to reward yourself – but rewarding yourself with food is probably not the best approach. Of course you should go out and enjoy yourself – but let the relaxing time you spend with friends and family be reward in itself. You’ll be more successful at managing your weight if you stick fairly close to your healthy eating patterns, food choices and portions – no matter what day of the week it is.

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

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Healthy Eating - How Often Should You Eat

Check out this video from YouTube on "Healthy Eating - How Often Should You Eat".  Really great information from Herbalife and Susan Bowerman, M.S., R.D., C.S.S.D.

http://www.youtube.com/watch?v=WfRo6yLat9s&feature=share

Fun App for your Phone

I have been walking a lot in the last month or more, and the following app for my cell phone has been great fun to use while walking: MAPMYRUN OR MAPMYWALK (from the android market).  It uses GPS to record your route, it tracks what your distance is and your pace, along with a lot more.  Check it out if you can, and get outside and take a walk (great stress relief, good for your heart and great for weight loss).

Seven Tips for Changing Bad Eating Habits

Some of the most challenging clients are the ones who have a lot of weight to lose, who need a complete diet and lifestyle overhaul…and who take me to task on every suggestion I make. Pack a lunch instead of going to the drive through once a week? “Can’t – no time in the morning”. Get up a half hour earlier to take a walk? “Nope – too tired”. Get rid of the ice cream in the freezer? “No can do – I keep it there for the kids”. Mind you, I’m not asking them to make all these changes all at once, but some people really resist even the smallest change. Sometimes they’re afraid to fail, or they feel the sacrifice is too much. Sometimes, the rewards aren’t readily apparent. So when someone has a lot of bad habits that need to be broken, the best thing I can do is to try to help them prioritize – and work on the easiest things first.

There are those people who can tackle a lot of changes at once and be successful – but they’re the exception. Most people need to take things in a stepwise fashion – and sometimes those steps are very, very tiny ones. I worked with one stubborn patient for weeks, who would agree to nothing – until I suggested he simply switch from whole milk to low fat for a week. While not enough of a change to make much of a dent in his weight loss, he did manage to do it – and he kept on doing it – which turned his thinking around from “there’s no way” to “maybe I can”.

Whether you have a number of bad habits to change or only one or two, there are some basic principles when it comes to navigating your way through the behavior change process. So here are some tips for smoother sailing:

• Set your behavior goals and make them reasonable. And be specific. “I want to get physically fit” or “I will eat better” is too vague. Instead, set a goal of “I will walk 30 minutes a day” or “I will pack my own lunch twice a week”.

• Start with the easiest changes first. Once you tackle those and feel successful, you’ll feel empowered to take on more challenges. As each small change becomes permanent, they’ll start to add up – which can add up to big health benefits, too.

• Don’t think ‘forever’. Try just getting through a weekend without overdoing it, or take things a day at a time – or even a meal at a time if you have to.

• Keep track, so you know how well you’re doing. If you’ve been trying to boost activity, keep a log of your minutes or miles. If you’re trying to cut back on sweets, set a limit for the week and keep track. And for each small success, give yourself a pat on the back.

• Try to anticipate what might derail you and plan accordingly. If parties are your undoing, plan to have a snack before you go, and decide ahead of time how many drinks you’ll have. If you know you’ll hit the snooze button instead of exercising in the morning, put the alarm clock across the room – right next to your workout clothes.

• Practice the art of distraction. When you get the urge to eat something you shouldn’t, tell yourself that you’ll wait 15 minutes before you give in. Chances are, you’ll get busy doing something else and forget about it.

• Notice what triggers your bad habits and break the chain. If the vending machine at work tempts you every time you walk by, find another route so you’ll avoid it, or don’t carry any money with you. To stop nighttime noshing, head into the bathroom to brush your teeth, instead of into the kitchen to raid the refrigerator.

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

Spinach Frittata Recipe

Ingredients

• 1 lb spinach leaves (about 2 bunches), cleaned, chopped
• 1 Tbsp olive oil
• 1 medium onion, chopped (about 1 cup)
• 1 large clove garlic, minced
• 9 large eggs
• 2 Tbsp milk
• 1/3 cup grated Parmesan cheese
• Sun-dried tomatoes, about 2 Tbsp chopped
• Salt and freshly ground pepper to taste
• 3 oz goat cheese

Method

1 Preheat oven to 400°F.

2 Cook spinach in 1/4 cup of water in a covered saucepan until just wilted, a couple minutes. Drain water and set aside.

3 In a mixing bowl, whisk together eggs, milk, and Parmesan cheese. Add in chopped sun-dried tomatoes, and sprinkle with salt and pepper. Set aside.

4 Sauté onions in olive oil in an oven-proof, stick-free skillet, until translucent, about 4-5 minutes on medium heat. Add garlic and cook a minute further. Add cooked spinach and mix in with onions and garlic.

5 Spread out spinach mixture evenly on bottom of skillet. Pour egg mixture over spinach mixture. Use a spatula to lift up the spinach mixture along the sides of the pan to let egg mixture flow underneath.

6 Sprinkle bits of goat cheese over the top of the frittata mixture. When the mixture is about half set, put the whole pan in the oven. Bake for 13-15 minutes, until frittata is puffy and golden. Remove from oven with oven mitts and let cool for several minutes. Although the pan may be out of the oven for a few minutes, the handle is still very hot. To keep from accidentally picking it up by the handle while hot (speaking from experience, ouch!) take a piece of ice and melt it against the pan's handle to cool it down.

Cut into quarters to serve. Serves four.

Cheese-&-Spinach-Stuffed Portobello’s

Ingredients

• 4 large portobello mushroom caps
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper, divided
• 1 cup part-skim ricotta cheese
• 1 cup finely chopped fresh spinach
• 1/2 cup finely shredded Parmesan cheese, divided
• 2 tablespoons finely chopped kalamata olives
• 1/2 teaspoon Italian seasoning
• 3/4 cup prepared marinara sauce

Preparation

1. Preheat oven to 450°F. Coat a rimmed baking sheet with cooking spray.
2. Place mushroom caps, gill-side up, on the prepared pan. Sprinkle with salt and 1/8 teaspoon pepper. Roast until tender, 20 to 25 minutes.
3. Meanwhile, mash ricotta, spinach, 1/4 cup Parmesan, olives, Italian seasoning and the remaining 1/8 teaspoon pepper in a medium bowl. Place marinara sauce in a small bowl, cover and microwave on High until hot, 30 seconds to 1 1/2 minutes.
4. When the mushrooms are tender, carefully pour out any liquid accumulated in the caps. Return the caps to the pan gill-side up. Spread 1 tablespoon marinara into each cap; cover the remaining sauce to keep warm. Mound a generous 1/3 cup ricotta filling into each cap and sprinkle with the remaining 1/4 cup Parmesan. Bake until hot, about 10 minutes. Serve with the remaining marinara sauce.

Nutrition:  Per serving: 201 calories; 10 g fat ( 5 g sat , 4 g mono ); 28 mg cholesterol; 13 g carbohydrates; 14 g protein; 2 g fiber; 680 mg sodium; 677 mg potassium.

Four Eating Habits that Sound Healthier Than They Are -

Most of my clients know the healthy eating drill pretty well – keep your fats down, eat plenty of fruits and veggies, make most of your grains “whole” and focus on low fat protein. But many of them have adopted some eating habits that they truly believe are healthy – and I have to spend some time trying to convince them otherwise. These eating habits sound like they’re healthy – but they really end up being less so when they’re put into practice. Are your eating habits as healthy as you think they are?

• Do you skip breakfast thinking it will save you calories? I’m always surprised at how many people believe that skipping breakfast is a healthy habit – and think it’s a sure thing when it comes to calorie control. There are so many good reasons to eat something in the morning. For one thing, studies have shown that those who practice the breakfast habit are more likely to keep their weight under control. And, a well-planned breakfast highlights foods we don’t often get the rest of the day – like high fiber cereals and calcium-rich dairy products. If you can’t face a full meal in the morning, at least aim for a shot of protein from a smoothie or a carton of yogurt.
• Do you avoid keeping food in the house because you’re afraid you’ll eat it? Not keeping food around only makes sense if you normally stash stuff you shouldn’t be eating. But a well-stocked freezer, refrigerator and pantry can actually be your best ally when it comes to eating well. When you’ve got foods like shrimp and veggies in the freezer, beans and whole grains in the pantry, and fruits, salad greens and lowfat dairy foods in the fridge, you’re never at a loss for a healthy meal or snack. Not keeping foods around the house can backfire – when hunger strikes, you may wind up grabbing the first thing you can get your hands on from your corner quick market or the drive thru.
• Do you only shop at the health food store? It’s a common trap. Many people figure that anything they buy at the health food store is good for them – but it just isn’t so. There are plenty of high sugar, high fat items lurking on the shelves and plenty of ‘healthy’ snack foods that can take a big bite out of your calorie budget. Are organic potato chips or sodas made with ‘all natural’ sweeteners really any better for you than the regular stuff? Don’t let the health halo fool you. Sticking with minimally processed foods is the best way to go – no matter where you shop.
• Do you avoid snacking? Plenty of my clients believe that snacking is a bad habit. And for many of them, it probably is – because their snacking habits usually revolve around chips, soda, cookies and ice cream. But healthy, well-planned snacks serve a couple of purposes. When you eat frequently during the day, you’ll avoid getting overly hungry at mealtimes – and reduce the risk of overeating when you do finally sit down. And, when you eat more often, it’s easier to work more healthy foods into your day. When you think snacks, think fruit, a handful of nuts, a protein bar, some lowfat cheese and whole grain crackers or some raw veggies dipped in hummus.

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

Asian Lettuce Cups (serves 3)

These are light, flavorful and high in protein to help keep your muscles healthy. 

Sauce mixture:
2 tablespoons oyster-flavored sauce*
2 tablespoons light soy sauce
1 tablespoon brown sugar
1/4 teaspoon ground white pepper
1/4 teaspoon ground ginger
2 teaspoons rice wine or dry sherry
1/4 teaspoon garlic powder

Filling:
Olive oil pan spray
1 medium carrot, grated
1/3 cup canned water chestnuts, minced
2 green onions, chopped
1 pound ground chicken breast or turkey breast
1 small head Boston Bibb or Romaine lettuce, outer leaves removed, and inner leaves separated into about 9 “cups”
Hoisin sauce*

Directions:
Mix the sauce ingredients together in a small bowl and set aside.

Remove the plastic outer wrapping from the ground meat, and while it is still in the tray, run a knife through the meat in several directions. This will help to break it into smaller pieces when cooking. Spray a large skillet with pan spray and place over high heat. Add the ground chicken, and cook and stir, breaking it up with a wooden spoon until the meat is no longer pink, about 4-5 minutes. When the meat is done, if there is liquid in the skillet, drain it off. Set the cooked meat aside.

Wipe out the pan with a paper towel, spray again with pan spray and return to the heat. Add the carrot, water chestnuts and green onions and stir fry for a minute until the vegetables are just beginning to soften. Return the ground meat to the pan, mix well, and pour the sauce mixture over. Stir until the meat is evenly coated. To serve, spoon about a teaspoon of Hoisin sauce on each lettuce leaf, top with meat mixture, roll up and enjoy.

*Available in most supermarkets in the Asian foods section
Nutritional Analysis per Serving:  Calories: 225, Protein: 37 grams, Fat: 3 grams, Carbohydrate: 12 grams

Can seafood be considered vegetarian?

Yes,  discover how to boost your meals with these healthy additions.

                                                                                                                       Discover Good Nutrition @ www.discovergoodnutrition.com

 

Good nutrition starts with a balanced diet and is important to your overall health. Discover the benefits of healthy eating and start looking and feeling better today.

 

Gassing Up

By Susan Bowerman, M.S., R.D., C.S.S.D Like it or not, intestinal gas is a fact of life. Everyone produces it – some more than others – although most people think they generate too much. Many foods, like beans or broccoli, have a gassy reputation, but actually any carbohydrate-containing food has the potential to generate gas. Fruits, vegetables, grain products and beans all contain certain carbohydrates – technically known as oligosaccharides - some of which escape complete breakdown as they pass through the digestive tract. These carbohydrates require a particular enzyme – called alpha-galactosidase - to assist in their digestion, but the enzyme is something the human body doesn't manufacture. Up to about a third of the starches we consume escape the normal digestive process. So, once they reach the intestine, the bacteria that reside there take over - feasting on the sugars and small starches and producing hydrogen and carbon dioxide gasses as a result. Most of the hydrogen gas formed in the digestive tract is then consumed by other gas-guzzling bacteria. It's a good thing, too, or we'd have a lot more gas than the quart or so we each produce every day. Thanks to this bacterial army some several trillion strong, we release gas about 15 to 20 times a day. The amount we release each time is about the same, so when we feel exceptionally gassy we just expel more frequently. We also produce more gas after meals, and much less while we sleep than when we're awake. It appears that not everyone gets gas from the same foods, and eliminating the usual suspects may not reduce gas in everybody. Since the richest sources of carbohydrates are fruits, vegetables, beans and whole grains – foods that are the foundation of a healthy diet – staying away from these items should not be the first line of defense in trying to combat gas. Instead, try soaking beans overnight, then cook them in fresh water the next day – which will significantly reduce the amount of some of these tough-to-digest carbohydrates with no negative effects on the nutritional value. If you've been avoiding whole grains or "gassy" vegetables, try eating small amounts over several days to give your system time to adjust. These things should help, but sometimes we just have to grin and bear it. Maybe a little discomfort is just the "gas price" we pay in exchange for the long-term health benefits to be gained from eating a plant-rich diet. Susan Bowerman is a consultant to Herbalife.

Eat Your Fruits & Veggies

By Luigi Gratton, M.D., M.P.H.

Not getting the message: Over the last several years, the U.S. Department of Health has recommended eating at least five portions of fruits and vegetables a day. Yet, only one in seven achieve this quota. In fact, one-third of American adults eat only two servings of fruits and vegetables a day and are four times more likely to choose a processed snack instead. On any given day, about half the population eats no fruit at all. A bushel of reasons: There is a rainbow of reasons to eat a variety of colors from the produce aisle. Fruits and vegetables are virtually fat free, low in salt and an excellent source of fiber. Some fruits and vegetables, such as carrots and cantaloupe, provide Vitamin A, which maintains eye health and immunity. Other fruits and vegetables, such as bananas and spinach, contain potassium, which is necessary for proper nerve and muscle functioning. Green vegetables, such as broccoli and asparagus, provide B Vitamins, which are necessary for converting food into energy. But all fruits and vegetables contain phytonutrients, the health-promoting components of plants. Scientific studies show that phytonutrients can help protect seven key organs, including the eyes, heart, liver and skin and they may also serve as antioxidants. Antioxidant protection: Current research has measured the total antioxidant power of various foods, citing fruits and vegetables at the top of the list. Antioxidants protect our bodies from free radicals that can cause damage to cellular membranes. Antioxidants also boost our immunity, help make our muscles stronger and support bone and skin health. Since eating the recommended daily servings of antioxidant-rich fruits and vegetables is not always realistic, try supplementing your diet with appropriate products. Herbalife's Garden 7®* dietary supplement protects your health with the powerful phytonutrient and antioxidant benefits found in seven servings of colorful fruits and vegetables. It also supports your body's vital organs by providing them with key nutrients.  So try to get in the habit of eating plenty of produce each day. It's one of the biggest favors you can do for your body. Dr. Gratton also serves as vice-president of medical affairs at Herbalife. *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.

The TimeTo Get Healthy Is Now!!!

Our bodies are made up of 100 trillion cells. Healthy cells are crucial to a healthy body. For the human body to function optimally, it needs the right balance of nutrients delivered at the cellular level. Herbalife® Cellular Nutrition helps ensure that the nutrients your body needs are absorbed and delivered throughout your body from our Core Products at the cellular level.
Whether you’re looking for targeted nutrition/weight management plans, or to support heart health, digestion, immunity or the specific challenges that men, women and kids face, we have a targeted solution for you. Herbalife® offers product solutions to fit every body at any age. Don't forget to let your friends know too :-)
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