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Unhealthy or Healthy? Here’s the Difference!

Fast Foods are Unhealthy

Fast foods are excessively high in calories and deficient in the nutrients your body needs. High calorie intake and low physical activity creates calorie imbalance, making you gain weight.

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Eating Health Meals

Well-balanced, healthy meals provide a variety of essential nutrients. Good nutrition and regular exercise promote overall wellness.

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How to Conquer Fear and Reach Your Goals

by Samantha Clayton, AFAA, ISSA

No fear.

Does fear hold you back? If you want to lose weight, gain muscle, increase your speed, or improve some areas of your life, then you must conquer fear. And you need a plan.

Whatever your goal may be, if you want to be successful you have to first believe in yourself and then follow a plan. Today I want to talk about letting go of fear.

Snow and ice athletes are a perfect example of people who overcome and channel their fear every day. My sister Jackie has won bobsled medals for her country. I have utmost respect for her love of the sport, and her ability to conquer fear. I’ve always supported her events, but standing in the crowd I could tangibly feel my fear coursing through my veins.

How to conquer fear in sports

Jackie believes that the fear of failure is the main thing that stops people from performing at their best. In her sport, there is a very real possibility of crashing at 80 mph, and the consequences could be dire. What makes my sister a champion is that she’s able to separate her fears into a concern for her safety and anxiety about failure. Jackie knows that she’s undertaken every safety precaution and has practiced, practiced, practiced.

Fear can promote a release of adrenaline into our bloodstream. To protect ourselves, the ‘fight or flight’ mechanism comes into play and our bodies prepare for action. In sports and other competitive environments, it’s not typically the fear of danger that creates this rush of adrenaline, but more a mix of anticipation and excitement.

Being prepared and having a plan of action will allow you to train your mind to overcome any negative emotions that are standing in your way. And you don’t have to be an athlete to benefit from mental training techniques.

Jackie put aside her safety fears because she had a plan and she was committed. She was determined to use her fear to make her train and compete, rather than giving in to fear and saying goodbye to the triumph she felt each time she clocked a personal best.

How to use fear to get closer to your goals

We don’t all have to hurtle down hills to face our fears. In everyday life, there are things we might want to do but don’t because the fear of failure is too great.

Making lifestyle changes, especially those that involve weight loss and health goals, often make people feel anxious and fearful. The fear of failure or a fear of the unknown can often stop people from trying something new. Try using my three simple tips to help you conquer fear and overcome any negative emotions to turn them into success.

1: Fear assessment:
Write down a list of the worst things that could happen if you fail. This will often put things into perspective and make you realize that you should just get started on your journey. We can all be guilty of having an over-active imagination, so writing down your fears will help you assess if they are in fact valid.

2: Define your goal:
Ensure that your goals are written down and use a S.M.A R.T.1 goal-setting framework. Having a clear destination and time frame in mind will help you on days you want to quit. Clear goal setting will put you in full control of your success.

3:  Positivity training:
Write a positive affirmation and say it every day. The more you tell yourself that you can be successful, the more you will start to believe it’s true. An example from my old training diary from my athletic days is ‘I am strong, I am powerful I was born to compete at a world level.’ And from my days of trying to lose extra baby weight I wrote, ‘I will regain my pre-baby body, I am strong and focused.’

Many athletes will tell you that the mental side of sports is more important than the physical aspect. That constructed belief is one of the keys to making your dreams come true.

If you have found yourself starting and stopping over the years with your body composition goals, you may benefit from trying a new positive mental approach. Try not to let your fear of failure get in the way of your success. It’s better to try and fail than not try at all.

To end, here’s an inspirational quote from my sister in her new quest of getting back her pre-baby, athletic physique:

I’m going to think myself thin. I thought my way to two Olympic games, so I’m just going to believe I have a perfect body. Of course, I’m going to stop eating unhealthy snacks and get my butt to the gym, too.”

[1] Specific. Measured. Agreed upon. Realistic. Time-based.


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CHRISTMAS is getting near! SASA’S practical TIPS for the festive season


Sign up as a Herbalife MEMBER now and get an immediate 25% Member Discount on all Herbalife Products!
This Christmas give the gift of HEALTH, BEAUTY and TOTAL WELLNESS to your friends and your family! As soon as you’re a Herbalife Member, start shopping.

Choose the best gifts from your own Herbalife Webshop!

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We HERBALIFE MEMBERS / DISTRIBUTORS don’t need to go to any overcrowded shops and pay exaggerated prices!
We have the solution at hand in our HERBALIFE WEBSHOP,

paying with our members discounts (25%, 35%, 42%, 50%)

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Easier does not exist!




Her comes the next advice!


Start NOW!

3 Want to LOSE WEIGHT BEFORE CHRISTMAS to fit into your party dress?


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How to create a personalized diet plan

by Susan Bowerman, MS, RD, CSSD, FAND


When you have a sample diet plan laid out for you, it can help you learn proper portions sizes and keep your calorie intake in check.

Patients often ask me to provide them with sample diet plans – these can be especially useful if you’re just starting out and don’t really know what you should be eating, or how much. So this week, I’ve decided to share my sample diet plans with you, too.

Related Article: How to pack a healthy lunch – 13 snack-busting ideas

We’re going to go through this process step-by-step, so today’s post will give you an overview of the steps you’ll take in creating your own sample  diet plan. First, you’ll want to become familiar with portion sizes of the various foods within each food group that will make up your diet plan – that’s today’s lesson. Then, over the next few days, I will post sample 3-day diet plans containing 1200 calories, 1500 calories, 1800 calories or 2200 calories per day so you can choose the plan that best suits your needs.

Each plan consists of three meals and at least one snack. That’s why I include one mid-afternoon snack for everyone, with additional snacks at the higher calorie levels.

Creating a diet meal plan step by step

Step 1. Learn what foods to eat at each meal and snack

To keep things simple, I like to break down each meal or snack into simple units – protein, fruit, vegetables, leafy greens, starch/grain, protein snacks, and ‘taste enhancers’. Each diet plan has its own basic structure based on these simple units. That way, it’s easy to remember what you should eat at each meal. Here are the basic structures for the different calorie levels:

1200 Calorie Diet Plan

Breakfast: 1 Protein + 1 Fruit (+ vegetables if desired)

Lunch: 1 Protein + 1 Vegetable + Leafy Greens + 1 Taste Enhancer

Snack: 1 Protein Snack + 1 Fruit or Vegetable

Dinner: 1 Protein + 1 Starch/Grain + 2 Vegetables + Leafy Greens + 1 Taste Enhancer

Snack: 1 Fruit

1500 Calorie Diet Plan

Breakfast: 1 Protein + 1 Fruit (+ vegetables if desired)

Lunch: 1 Protein + 1 Vegetable + Leafy Greens + 1 Starch + 1 Taste Enhancer + 1 Fruit

Snack: 1 Protein Snack + 1 Vegetable

Dinner: 2 Protein + 1 Starch/Grain + 2 Vegetable + Leafy Greens + 1 Taste Enhancer

Snack: 1 Fruit

1800 Calorie Diet Plan

Breakfast: 1 Protein +1 Fruit (+ vegetables if desired)

Snack: 1 Protein Snack

Lunch: 2 Protein + 2 Vegetable + Leafy Greens +1 Starch/Grain + 1 Taste Enhancer + 1 Fruit

Snack: 1 Protein Snack + 1 Fruit or Vegetable

Dinner: 2 Protein + 1 Starch/Grain + 2 Vegetable + Leafy Greens + 1 Taste Enhancer

Snack: 1 Fruit

2200 Calorie Diet Plan

Breakfast: 2 Protein +1 Fruit (+ vegetables if desired) + 1 Starch/Grain

Snack: 1 Protein Snack

Lunch: 2 Protein + 2 Vegetable + Leafy Greens +1 Starch/Grain + 1 Taste Enhancer + 1 Fruit

Snack: 1 Protein Snack + 1 Fruit or Vegetable

Dinner: 2 Protein + 2 Starch/Grain + 2 Vegetable + Leafy Greens + 2 Taste Enhancer

Snack: 1 Fruit

Step 2. Learn your portion sizes

Once you know the basic breakdown of your meal plan, the next step is to get familiar with the portion sizes within each of the food groups. This is one of the most important factors in keeping your calories in check. Each of the following items in each group count as one portion.

PROTEIN – The proteins listed below are low in fat, and are the protein foods you should choose most often. Higher fat meats and dairy products, for instance, will have more calories.

1 protein unit is:

  • 1 cup (250g) plain or vanilla nonfat yogurt or nonfat cottage cheese
  • 3 ounces (85g) cooked poultry or lean meat
  • 4 ounces (100g) cooked fish or shellfish
  • 2 scoops Herbalife Formula 1 + 1 cup (250 ml) nonfat or lowfat milk*
  • 1 whole egg + 4 egg whites OR 7 egg whites
  • 5 ounces (125g) tofu

FRUIT – Fresh or frozen fruits are generally better choices than dried fruits or fruit juices, since you will be getting the largest portion size for the calories you are eating. But I’ve listed fruit portions in various forms so you can choose for yourself.

1 fruit unit is:

  • 1 cup (80g) of cut fruit or berries
  • 1 average piece of fruit (apple, orange, banana, etc)
  • 1 small handful of dried fruit
  • ½ cup (125 ml) 100% fruit juice

VEGETABLE – With the exception of starchy vegetables (such as corn and peas, which are listed with the starches) vegetables have the fewest calories per bite of any foods. In fact, the calories in leafy greens such as lettuce are so low, that they can be eaten in any amount.

1 vegetable unit is:

  • 1 cup (80g) any vegetable
  • Leafy greens – any amount.

STARCH/GRAIN – The foods listed in this group are whole grain – they provide more vitamins, minerals and fiber than refined “white” starches like white rice or white bread. Try to choose whole grains whenever possible.

1 starch/grain unit is:

  • ½ cup (150g) cooked grain (rice, pasta, quinoa, etc), beans, lentils, corn kernels or peas
  • 1 slice whole grain bread
  • ½ large potato, white or sweet
  • 1 cup (250g) cooked rolled oats
  • 2 corn tortillas

PROTEIN SNACKS – Protein snacks contain fewer calories and less protein than a full portion of protein. These smaller protein “boosts” during the day help to keep hunger at bay.

1 protein snack is:

  • 1 Herbalife Protein Snack Bar Deluxe
  • 1 ounce (30g) roasted soy nuts
  • 1 cup (250 ml) nonfat or lowfat milk
  • 4 tablespoons (60g) hummus
  • ½ cup (125g) nonfat cottage cheese or flavored yogurt
  • 1 ounce (30g) lowfat mozzarella cheese
  • ½ cup (85 g) edamame soybeans

TASTE ENHANCERS – Small amounts of fats or sweets can be used to add flavor to your foods, but each of the following items contains 60-75 calories, which is why I limit them in the diet plans. Although avocado is technically a fruit, most of its calories come from fat, so it’s counted as a taste enhancer. Similarly, while nuts do contain modest amounts of protein, most of the calories in nuts also come from fat, so they are placed here.

1 taste enhancer is:

  • 2 teaspoons (10 ml) olive, canola, sunflower or safflower oil
  • 2 Tablespoons (30g) reduced-calorie salad dressing
  • ¼ medium avocado
  • small handful of nuts
  • ½ ounce (15g) grated Parmesan cheese
  • 1 Tablespoon (20g) jam, jelly, honey, syrup, sugar
  • 2 Tablespoons (30g) light cream for coffee
  • 2 Tablespoons (30g) ketchup
  • 2 Tablespoons (30g) low fat sour cream or low fat mayonnaise

FREE FOODS – Some food items have so few calories that they are considered free. Use the following as you wish:

  • Mustard
  • Vinegar
  • Herbs and spices
  • Garlic, onion
  • Lemon, lime juices
  • Salsa, hot pepper sauces, horseradish, Worcestershire sauce
  • Extracts (vanilla, peppermint, etc)
  • Broth or bouillon
  • Soy sauce
  • Calorie-free beverages and sweeteners
  • Pan sprays for cooking

Step 3. Create your menus

Now that you’re familiar with the portion sizes for the different food groups, it’s time to put the meal plans together. Using the basic structure for the calorie level you choose, you can now “plug in” foods from each of the food groups to create your own diet plan.

Watch for my posts to follow, in which I’ll share my 3-day diet plans for 1200 calories, 1500 calories, 1800 calories and 2200 calories.

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


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6 tips to help you stop skipping breakfast

by Susan Bowerman, MS, RD, CSSD, FAND


If you regularly skip breakfast, try these small steps to establish a healthy breakfast habit.

“Breakfast is the most important meal of the day!” 

“Eat breakfast like a king!” 

“Eat diamonds for breakfast and shine the whole day!”

For those who eat breakfast regularly, they’re words to live by.  But what if you skip breakfast?  You hear those words, and you just feel guilty. You know you should eat, but it’s hard if you’ve been up for hours and your stomach is still sleeping in. You know that breakfast really is important – and that the right foods in the morning really can help you “shine all day”.  So the question is, why aren’t you hungry?  And is there anything you can do about it?

Figuring out why you can’t face food in the morning can be tricky.  Sometimes it’s just a long-standing habit – you just never got into the breakfast routine.  And, since you manage to get through your morning okay, you just tell yourself you don’t really need to eat.  Maybe you aren’t hungry in the morning because you routinely eat an enormous dinner and snack all night until bedtime.  Maybe you simply don’t like breakfast food or you just rely on a pot of strong black coffee to get you going.

Those who don’t eat in the morning have likely heard all the reasons they should try to break the breakfast-skipping habit.  But just in case you need a reminder – here’s a quick recap.  When you get up in the morning, you’ve gone a pretty long stretch without eating.  And even though you’ve been sleeping, your body has been tapping into stored fuel to keep your systems going.  So if you don’t top off your tank in the morning, you’ll lack the mental and physical energy you need to get through your workout and your workday. Not only that, the breakfast habit is associated with better weight management and a better diet overall.  The vast majority of those who have successfully lost weight, and kept it off, eat breakfast nearly every day. On the other hand, people who skip breakfast consume more fat, cholesterol, calories, and sugar – and fewer fruits and vegetables – than those who routinely eat breakfast.

Here are some tips to help you to eat better in the morning, so you, too, can “shine all day”:

Start small and light

Ease into the habit with small portions of easy-to-digest foods that are nutrient-packed.  Try a protein shake with fruit, or a dab of nonfat cottage cheese or a hard-boiled egg with a piece of fruit on the side.

Include some protein

Protein is important because it not only helps to keep you satisfied, it also helps keep you mentally alert.  And one study showed that those who eat a high protein breakfast take in 200 fewer calories during the evening.

Break your meal into small snacks

You don’t need to eat your entire meal at once. Sip on your shake throughout the morning, or have your cottage cheese or egg first, and your fruit an hour or so later.

Get up 15 minutes earlier

An extra 15 minutes in the morning can make all the difference to those who are rushed to get out the door.  You’ll not only have time to make something quick, you’ll also give your system a chance to wake up.

Eat what appeals to you

There’s no rule that says you have to eat ‘breakfast food’ in the morning.  A few bites of leftover chicken and veggie stir-fry might just do the trick.

Don’t rely on just ‘coffee and a muffin’

Many people think they’re not really eating breakfast when they grab “just a coffee and a pastry” at the coffee store. But that innocent looking coffee drink coupled with a bran muffin could dump more than 700 calories and 6 teaspoons of grease into your system.

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


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6 Reasons drastically cutting calories may backfire

by Susan Bowerman, MS, RD, CSSD, FAND
Cutting calories drastically may seem like the quickest path to weight loss —but there are plenty of good reasons why you shouldn’t cut your calories too much.
You may lose muscle mass if you cut too many calories.

Given the choice between losing weight quickly or losing weight slowly, most people would probably opt for a quick fix. And that’s understandable. Once you’ve decided to get rid of excess fat, you simply want it gone —and the sooner, the better. But when quick weight loss results from a drastic cut in your calorie intake, it also comes at a price.

RELATED ARTICLE: Why do men lose weight faster than women?

Part of the problem with cutting calories too much is that it’s simply too difficult to do it for very long. Then, you give up and end up right back where you started. That leaves you frustrated, and even more convinced that you “just can’t lose weight!”

Are You Cutting Too Many Calories?

The rate at which you are losing weight is one of the best ways to gauge if you’re cutting your calories too much. In general, a safe rate of weight loss is in the range of 1-2 pounds (0.5 to 1 kg) per week. During the first week or two of dieting you may lose a bit more – that’s normal, and is usually due to the loss of extra fluid. But if you’re consistently losing a lot more than a couple of pounds per week, you may be cutting your calorie intake too far.

In order to lose at a safe rate, you need to create a deficit of 500 calories per day (to lose a pound per week) to 1000 calories per day (to lose two pounds). This is best done by a reduction in your calorie intake, coupled with an increase in the calories you burn through exercise. So, for example, if you were to cut 300 calories a day from your usual intake and burn an extra 200 calories by ramping up your activity, you’d create a 500 calorie per day deficit, and should expect to lose about a pound in a week’s time.

In order to have enough calories to work in all the nutritious foods your body needs, though, you shouldn’t drop your daily calorie intake below 1200 calories —otherwise, it’s just too hard to meet your nutrient needs. If you can’t cut many calories from your diet without dropping below a daily intake of 1200 calories, then you’ll want to step up your activity level —and also accept that it may take you a little longer to reach your goal.

6 Reasons Why You Shouldn’t Cut Calories Too Much

    • It can be hard to meet your nutrient needs. When you cut back on your calorie intake, every calorie needs to be nutrient-packed in order for you to meet your body’s needs. Your daily needs for vitamins, minerals, carbs, protein and healthy fats must be met, and that can be hard to do if you don’t have enough calories to work with.
    • You may get too hungry. You shouldn’t suffer unendurable hunger while you’re trying to lose weight – but that often happens if you don’t eat enough calories. And when you get overly hungry, everything looks tempting – and you’re more likely to cheat.
    • Your physical energy can suffer. It’s important that you provide your muscles with the fuel they need. When you cut your calories too much, you might not have the energy to work out —which is so important for your overall health and to help you meet your weight loss goal.
    • Your mental energy can suffer. When you don’t take in enough calories, your brain might not get the fuel it needs —leaving you feeling tired and unfocused. That can lead to sugar cravings and unwanted calories. Or, you might lean too heavily on caffeine to keep you going, which could disrupt your sleep at night.
    • You risk losing muscle mass. Your body needs the right amount of protein to support a number of important body functions—which includes building and maintaining your muscle mass. When you don’t take in enough calories, the protein you eat might get burned for fuel, rather than being used to perform more important functions in your body. As a result, you risk losing muscle mass.
    • You won’t establish long-term healthy eating habits. I’ve often said that the healthy eating and exercise habits that you establish while you’re losing weight are the very same habits that will help you maintain your healthy weight once you’ve reached your goal. Cutting calories drastically is difficult and restrictive —and it’s not an eating pattern you can (or should) continue for very long.

Susan Bowerman is Director of Nutrition Training at Herbalife. Susan is a Registered Dietitian and a Board-Certified Specialist in Sports Dietetics.


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