My Three-Step Cheat Sheet for Daily Nutrition


By Luigi Gratton, M.D., M.P.H.
Chairman, Herbalife Nutrition Advisory Board
Vice President, Worldwide Nutrition Education and Development, Herbalife Nutrition

As a father, husband and corporate executive, my time is precious. Achieving that elusive work-life balance between career and family is challenging and leaves me very little time to make the right food choices, get proper exercise and adequate rest on a regular basis.

Protein Shakes

My own need for good nutrition that is quick and on the go eventually led me to discover protein shakes. Protein shakes are a great way to get your recommended daily intake of this essential macronutrient. The protein in the shakes I drink is mainly plant-based and provides the nutrition I need to build muscle. The protein also fills me up and gives me the fuel I need for workouts1 and everyday activities. And because protein shake servings are precisely measured and portion controlled, I can trust that I’m getting a balanced meal without excess calories.

I’ve been consuming Herbalife® Formula 1 Meal Replacement Shakes for years and would recommend them, along with diet and exercise, to anyone who wants to lose weight or support their healthy, active lifestyle. Since 1980 Formula 1 Shakes have been the best-selling Herbalife product because they taste great, they come in a variety of flavors, they contain protein, and they are portion-controlled and balanced, meaning they don’t contain extra calories beyond what I need. Why do I incorporate protein shakes in my diet? Because the Herbalife Global Nutrition Philosophywhich was developed by leading experts in the field of nutrition for Herbalife independent distributors to promote healthy, active lifestyles, calls for protein intake of up to 30% of total calories each day. Because I work out almost every day, participating in higher intensity activity requires more protein. Herbalife Formula 1 shakes contain 17g of protein per portion in average, and Protein Drink Mix or Personalised Protein Powder can be added to help consumers achieve their target protein goals based on their needs.

The Science Behind Protein Intake

Protein intake contributes to the maintenance of muscle mass. Maintaining muscle mass is critical for the preservation of functional capacity, normal metabolic function, and improved body composition. Proteins contribute to the overall functioning of the body and also provide energy to the body when necessary. Scientific evidence2 shows that increased protein intake may be beneficial in maintaining or building muscle mass, fat loss, satiety3and weight management in healthy and physically active individuals as well as older adults4.


After a Formula 1 Shake, I like to have green tea or herbal tea. The tea tastes great and it contains caffeine, which boosts your metabolism for a feeling of energy, and plant extracts to support wellness. Tea is the second most popular beverage around the world. I’m a big fan of Herbalife teas because they come in a variety of delicious flavours like raspberry and lemon, and they can be a low-calorie option compared to fizzy drinks and juices. The teas are also powdered and incredibly easy to prepare. It’s just a matter of mixing the correct amount specified on the label with water and you’re set. A little bottle of tea goes a long way, so it’s a great option for work travellers who need a pick-me-up on long business meetings.


Finally, I always like to have a couple of servings of aloe vera every day. It’s a great way to stay hydrated, because it is typically mixed with water and ice. Like Herbal Tea Concentrate, aloe is an alternative to sugary drinks; it contains natural flavours and has no artificial colours. And you can tell by now that I’m biased, but I love the Herbalife Nutrition® aloe products because they come in a variety of great-tasting flavours like mango.

All of the nutrition products I consume each day have a couple of commonalities: They contain useful ingredients I want in my diet, and they taste great. The daily nutrition in Formula 1 shakes is important to ensure I’m getting the right macronutrients (protein, fibre, beneficial fats) and micronutrients (vitamins and minerals) each day. The tea gives me a feeling of energy, and the aloe helps me feel good. And of course whatever you drink or eat has to taste great; otherwise you won’t stick with it over the long-term.

The other great thing about my daily shake/tea/aloe regimen is that it frees me up to focus on more important tasks; I reach my objectives every day. And because the products are convenient to take, I can add them to my routine as I see fit. If I’m having a busy day need to work through lunch, I can have a shake instead. If my energy is waning after a big meal, I can drink some herbal tea with caffeine to help me feel revitalized. This ability to customise my regimen according to my needs is essential.


1Langer and Carlsohn, 2014; Moore et al., 2014b; Komar et al., 2015; Pasiakos et al., 2015b
2 Rand et al., 2003; Layman, 2009; Paddon-Jones and Van Loon, 2012; Pasiakos et al., 2013; Martens et al., 2014
3 Martens and Westerterp-Plantenga, 2014; Pesta and Samuel, 2014; Leidy et al., 2015; Morrison and Laeger, 2015
Björkman et al., 2012; EFSA NDA Panel, 2012; Bernstein et al., 2012; Bauer et al., 2013


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Ageless Beauty: How to Look Your Best at Every Age

by Jacquie Carter, Herbalife Beauty Expert
Skin care is important even in your 20s and 30s.

Skin changes as the years go by—and your skin care routine should change with it. Here are my favorite tips to help you look your best at every age.

Let’s face the music: aging is inevitable

No matter how much we try to convince ourselves otherwise, the clock is going to keep on ticking and our skin is going to age. But this isn’t necessarily a bad thing. You can practice healthy skin care habits that will keep you looking your best no matter what your age.

We all know that our skin changes as we age, but what’s exactly happening? The skin is a remarkable organ; its ability to regenerate itself really is a wonder. New cells are constantly forming, but cells regenerate at a slower pace as we get older. Because of this, you may notice your skin texture changing over the decades. Skin becomes thinner as the years go by, and you may see more age spots. These are actually areas of hyper-pigmentation caused by UV rays—another reason why it’s so critical to wear sunscreen at every age.

Our skin also loses some of its natural elasticity as the years go by, leading to sagging and wrinkles. Compounding the problem is the loss of lipids (fatty acids) over time, which are responsible for keeping skin moisturized—meaning your moisture needs will change over time.

We have to face it: our skin care needs are going to change as we age. What worked for you in your 20s is probably not going to be as effective after a decade or two. On the other hand, we’re so inundated with “anti-aging” products that it’s easy to get ahead of ourselves when it comes to developing an effective skin care routine. Whether you’re 20, 30, 40, 50, 60 or beyond, it’s important to choose a regimen and products that are appropriate for your age and skin type. Here’s some of my favorite beauty advice for beautiful skin at every age.

Skin care in your 20s

If you haven’t already started a beauty regimen, now’s the time. It’s important to get into a habit of developing a good skin care routine early on, because it will help you look your best for years.

You may be seeing changes to your skin since you’re coming out of your teenage years, and your hormones may be changing. Your skin will continue to adjust throughout your 20s, so take some time to figure out what your skin type is and choose your beauty regimen accordingly.

Some simple lifestyle changes can help, too. Late nights out and too much time in the sun can affect the appearance of your skin. Start wearing sunscreen daily if you don’t already do so, because this will help your skin remain elastic and supple. And while it’s tempting to stay out late socializing, try to limit your late nights so you can look your best during the day.

Skin care in your 30s

This is when you may start noticing the signs of aging. Your skin starts to lose collagen and elastin, and a few fine lines might make their debut on your face. You may need to change your beauty regimen to include more moisturizing products.

It’s common to start seeing signs of aging around your eyes, too. This is the decade when you should consider adding an extra step in your beauty regimen, to focus specifically on the skin around your eyes.

Want a quick tip to avoid encroaching laughter lines? Wear big sunglasses. The bigger the better, in my book. If you choose shades with UVA and UVB protection, then you’ll be keeping more of your face covered and protected from the sun. And the best thing about shades is that they reduce the likelihood of squinting. Squinting is not a good look, so throw on some shades when you’re outdoors or driving and you could delay eye wrinkles. (By the way, isn’t ‘laughter lines’ a much nicer phrase than ‘crow’s feet’?)

Skin care in your 40s

In your 40s, uneven skin tone is one of the most common complaints women have. This can be caused by too many hours in the sun with resulting age spots (so keep up your sunscreen routine). It can also be a throwback to pregnancy, which leaves some women with melisma (also known as the mask of pregnancy).

Other hormonal changes during this decade, and the possible onset of menopause, could leave you wondering where your youthful skin went. At this time, it’s best to visit your dermatologist for suggestions and possible treatments for your changing skin that will help you look and feel your best.

Many women in their forties feel confident that they have their skin care regimen nailed down, so it’s a pain to realize that you may have to adapt and evolve. Happily enough, small changes do add up, so you may need only a few tweaks to regain control of your skin.

Skin care in your 50s – and beyond

A crucial element to skin care as you age is moisturizing. By the time you hit your 50s, skin is losing its elasticity and you may start to see sagging. Though you can’t turn back the clock, you can keep your skin (and yourself) hydrated.


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Healthy kitchen swaps you can make today from Herbalife Nutrition expert Susan Bowerman, RD

Making healthy decisions helps you live a better life. We partnered with to show you how to have a balanced diet.

Making the decision to start a healthy lifestyle has many moving parts. There’s the mental decision to change your life, which for some people is the hardest part, and then there’s executing on that decision. How are you going to actually get that done? Working out and creating a balanced diet are the types of healthy habits you want to adopt, but they can also feel monumental to achieve.

To help tackle the second component — the balanced diet — we connected with Susan Bowerman, M.S., R.D., C.S.S.D., F.A.N.D, at Herbalife Nutrition, for guidance. Regardless of your lifestyle goals, restructuring your food plan will almost certainly be part of the process. And one very smart way to accomplish that is to make swaps in the kitchen. “As you experiment with making healthy food swaps, you are really establishing new habits and retraining your way of eating,” says Bowerman. “When you think of how many times a day you’re poking your head into your refrigerator, pantry, or freezer, it can be a tremendous help if the foods you have available are the ones you know are on your plan and will help promote better eating habits.”

So what should you have in the kitchen? Here’s what Bowerman suggests:

Hit a Weight Loss Plateau? Hit Back With These Five Tips

by Susan Bowerman, MS, RD, CSSD, FAND – Director, Worldwide Nutrition Education and Training at Herbalife
When weight loss stalls, review your diet plan.

If your weight loss has stalled, take a look at my top five tips to help you avoid a weight loss plateau and achieve your weight-loss goal.

One of the more frustrating parts of losing weight is the inevitable weight loss plateau. Everything seems to be going along fine, and then all of a sudden––no matter what you do––you find that the scale just doesn’t budge. When you find that your weekly weight loss has stalled, you’ve hit a ‘weight loss plateau,’ and many dieters find the sudden lack of progress deeply frustrating. When you cut back on your calories, your body reacts as if there’s no more food coming its way. So, it does what it’s programmed to do: it hangs onto stored up calories by slowing down the rate at which you burn them. Your resting metabolic rate––the calories you burn every day just to keep your body functioning––goes down a little bit. The drop isn’t huge (10% at most), but it’s often enough to put your weight loss on hold. And suddenly you’re feeling stranded on the dreaded weight loss plateau.

Your resting metabolic rate is determined by your body size and accounts for most of the calories you burn each day. So, it makes sense that as your weight drops your metabolic rate goes down, too.

In order to keep losing weight at the same rate, you need to either cut your calorie intake further, or exercise more. Or, accept that your rate of weight loss will be slower as you approach your goal. Below are some tips to help get you started:

1. Use a food diary to keep track of your calorie intake.

You may have been more careful when you started your diet, by weighing and measuring everything that passed your lips, but you might not be as accurate as you once were. Being more consistent with your journal can help get you off the weight loss plateau and back on track.

2. Drink a protein shake.

Replace two meals a day with a protein shake to help you stay within your calorie limit. When you make your shake, you know exactly what goes into it and how many calories are in the protein powder, the milk and the fruit. That takes the guesswork out of calorie counting. Use the shake for two meals a day, have a healthy third meal, and fill in with snacks of low-fat protein foods,
veggies and fruits.

3. Dine out less often.

This one may be hard to do, but it can make a difference. No matter how careful you think you are when you go to a restaurant, it’s usually difficult to accurately estimate how many calories you’re eating. It’s often hard to tell exactly how foods are prepared––extra fats and calories are often lurking. If you’ve been eating out more often than usual, try to cut back for a couple weeks to see if it helps get your weight moving again.

4. Increase your cardio and strength training.

As you build muscle, your resting metabolic rate goes up. If you’ve been working out for a while, you might also be in better shape. And that means that if you haven’t increased the intensity of
your activity, you might not be burning as many calories as you used to. Add some new moves to your exercise routine, increase the intensity and pump some iron.

5. Get your body composition checked.

Consider that you might actually have reached an appropriate weight. If you can, get your body composition checked. Muscle is denser and takes up less space than body fat. So, if you’re carrying more muscle than the average person, your body fat percentage might be well within the normal range, even though you might weigh more than you think you should. If that’s the case, then you may not have much, if any, additional weight to lose.


Need more information? Want a personal Nutrition advice?

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Soy Protein – Your Essential Guide to Soy and Tofu

by Susan Bowerman, MS, RD, CSSD, FAND –
Director, Worldwide Nutrition Education and Training at Herbalife
Soy is a high quality plant protein.

Are you a fan of soy protein? With so many variations, soy can be a delicious extra in many recipes or even the main focus for a nutrient-packed healthy meal. Today, I’m writing about soy and sharing one of my favorite tofu recipes, because soybeans and soy foods provide high quality protein which are often overlooked in the grocery store.

What Is Soy?

Soybeans are not much of a dietary staple in the western world. But traditional soy foods, like tofu, miso and tempeh, have formed the basis of the diet in East Asia for centuries, where they’re valued not only for their versatility but also for the healthy nutrition they offer.

Soy Is Nutrient-Packed

While all beans provide protein, soybeans top the list when it comes to protein quality. Proteins are made up of small building blocks called amino acids. Some amino acids are termed essential, which means that we have to get them from foods because our bodies can’t make them. A protein that contains all the essential amino acids is termed ‘complete’—and soy is one of the few complete proteins in the plant world.

Soybeans are low in saturated fat and, like all plant foods, are also naturally cholesterol-free. Soybeans also offer up calcium, magnesium, phosphorus, potassium and B-vitamins, along with omega-3 fats.

If you’re trying to work more plant protein into your diet, you might want to give soy a try. With so many soy products to choose from, it’s easier than ever. Here are some of the most popular forms of soy.

Soy Options

  • Edamame are fresh green soybeans. You can often find these in your grocer’s freezer, either in the pod or already shelled. After briefly cooking in salted water, they can be eaten as a snack or added to soups and salads.
  • Tempeh is made from soybeans that are partially cooked, allowed to ferment and then formed into a firm block. Since tempeh is fermented, it’s a source of “good bacteria,” or probiotics. Tempeh has a meaty flavor and firm texture that holds its shape, so it’s great for salads and stir-fry dishes.
  • Miso is a paste made from fermented soybeans, which means it also contains probiotics. It’s used as base for soup as well as an ingredient in sauces, salad dressings and marinades. There are different varieties, and the color can range from light yellow to very deep brown. In general, light miso is less salty and milder in flavor than dark miso.
  • Soy milk is made from dried soybeans which are soaked in water until they’re rehydrated, then ground with water. The resulting milk is sold as a beverage or made into yogurt. Soy milk and soy yogurt each have about 7 grams of protein per 8 ounce (250 ml) serving. You can use soy milk as a beverage on its own, or you can substitute it for regular milk in most recipes or in protein shakes.
  • Soy nuts are roasted whole soybeans. They make a nice snack on their own, and they’re also good in salads, trail mix and on cereal. Soy nuts (and soy nut butter, which is made from ground soy nuts) have a bit more protein and a bit less fat than peanuts or peanut butter.
  • Soy protein powders and meat substitutes are made from soybean flour that’s had most of the fat removed. The powders can be added to shakes or stirred into oatmeal, and the soy meat substitutes can be used in all sorts of recipes in place of meat or poultry.
  • Tofu is essentially a cheese that’s made from soy milk. It ranges in texture from extra firm to extra soft and has a very mild flavor. It mixes well with anything from spicy sauces to naturally sweet fruits. The firmer type of tofu is good for grilling or stir-frying, while the softer, creamier style is good in shakes or sweetened and topped with fruit as a dessert.

Your Quick Guide to Tofu

There are so many types of tofu that it can seem confusing. I’m afraid many westerners dismiss tofu but it can taste great, and with so many benefits it’s worth finding a few favorite types of tofu.

Silken tofu has the most moisture of all types of tofu. It has a soft, very smooth, custard-like texture and tends to fall apart easily. It also comes in different degrees of firmness, so don’t assume that all silken tofu is soft. Silken tofu is the best tofu for whipping up in the blender or food processor. Once it’s blended, silken tofu adds a smooth texture and nice protein boost to shakes, soups and sauce. Silken tofu can be turned into a healthy dessert when it’s blended with fruit, a dab of honey and a dash of cinnamon. Or you can blend it with garlic and herbs and use as a tasty dip for raw veggies.

Soft or medium tofu holds its shape a bit better than silken tofu, and it’s often mashed with a fork into a soft crumbly texture that makes a nice meat substitute in foods like pasta sauce. It’s also often used to make an ‘eggless’ egg salad by mashing with a bit of mustard and low-fat mayonnaise or with some avocado.

Firm or extra firm tofu has the meatiest texture of any tofu, which means it holds up to stir-frying, roasting or grilling. To make it even chewier and more ‘meat-like,’ some people slice it up and freeze it (which will change the color, but not affect the taste) before using in recipes.

The Best Roasted Tofu Recipe

Still not sure about soy and tofu? Try my recipe for roasted tofu. It’s great right out of the oven or with some stir-fried veggies, and it’s good cold, too. I like to put my roasted tofu spears on top of a salad for lunch, or have a few pieces with some cucumber slices for a quick snack.


– 1 package firm tofu (typically, 14 oz, 425 g)

For the marinade
– 3 tbsp light soy sauce
– 3 tbsp rice vinegar
– 1 tsp sugar or honey
– 1 tsp sesame oil
– dash ground ginger
– dash garlic powder
– dash white pepper
– Olive oil (to lightly grease the baking sheet)


– Whisk together the ingredients for the marinade in a shallow baking pan and set aside.
– Remove the tofu from the package and drain off all the water.
– Wrap the tofu block in a few paper towels or a regular clean kitchen towel, and gently press out any additional moisture.
– Cut the tofu into triangles, or ‘spears,’ and arrange in a single layer in the pan with the marinade, turning the pieces over to coat all sides.
– Cover with plastic wrap, and let marinate in the refrigerator for at least 30 minutes. (I love this recipe because you can leave the tofu to marinate for up to 48 hours.)

When you’re ready to cook the tofu:
– Preheat the oven to 350 F / 180 C / Gas Mark 4
– Coat a large baking sheet with a bit of olive oil to prevent the tofu from sticking. (You can cover with pan spray instead, or line your baking sheet with parchment paper.)
– Arrange the tofu pieces in a single layer on the baking sheet, and pour any remaining marinade over the tofu pieces.
– Roast in the oven for about 45 minutes, turning occasionally (and gently).
– The pieces should be firm and have a nice brown glaze.
– If you aren’t going to eat these delicious tofu spears right away, you can store in the refrigerator. This roasted tofu is delicious hot or cold.



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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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