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Need fitness motivation? 6 tips to get and stay on track

by Samantha Clayton, AFAA, ISSA

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Always have something to look forward to.

We all stray from out fitness routines from time to time. If you’re looking for some fitness motivation, let me help you get into a fit-for-life frame of mind with my positive approach to living a healthy, active lifestyle.

I know that many people are motivated when they a have a big event or vacation coming up. I also know that many people lose that initial boost of what I call event-based motivation very quickly. Some people will admit to abandoning their healthy eating and exercise plan before they even get started.

Today I want to share with you some motivational tricks to help you get focused and start working towards your personal body goals. Regardless of what season we’re in, I believe your body deserves to be well taken care of all year round. Taking the mental approach of getting fit for a lifetime is much better than just getting fit for a few weeks or a special event.

Don’t let yourself get to your special day or summer vacation and realize that you said “I’ll start my fitness plan tomorrow” one too many times. Instead, try to change your mindset and understand that today is a perfect day to get started.

3 Fitness Motivation Tips to Get Started

No tomorrow

There is no time like today to get started. Small changes add up over time and can often lead to big changes in lifestyle. So, if you’re thinking about making some changes, make one right now—write it down and implement immediately.

Say the words ‘I can’ and ‘I will’ often

The word ‘I can’t’ will often translate directly into ‘I didn’t,’ so try to redress your vocabulary with positively charged words. Set a positive intention for each day and believe that you can do it. A positive approach often leads to positive results.

Love who you are

Try not to be negative about yourself. Stop looking in the mirror and thinking, ‘I need to change.’ Even if your goal is to lose a lot of weight, it doesn’t mean you should look at your self in a negative light. The fact that you realize you need to take care of yourself is a step in the right direction.

When we tell ourselves we’re not good enough, it can spark feelings of sadness and can negatively effect our energy levels. Let’s all try to use more positive statements.

Affirmations like, ‘I’m ready to improve,’ or ‘I’m going to evolve into the best version of myself I can be’ will make it easier to keep your spirits up and motivation high.

Once you’ve mastered getting into a positive frame of mind, you’ll need to find something to help keep you motivated long-term. Fitness and nutrition is not just a quick fix. Only a long-term lifestyle change plan will keep your body positively evolving.

The reason yo-yo diets and extreme fitness plans don’t work is because they tend to have a start point and an end point. Once you stop eating well and exercising, your body negatively reacts and goes back to square one.

3 Fitness Motivation Tips for Long-Term Motivation

Find an active hobby

If you find a hobby that’s active such as doing long walks, marathons or even committing to learning something new, you’ll always have something to strive towards. Once you get involved in a hobby, especially when it involves being part of a group, it’s much easier to stay motivated and accountable to your long-term goals.

Make it a family affair

Get your family and close friends on board with your healthy, active lifestyle plan. If you all commit to eating well and getting active, it can help create strong bonds and fun times. If you feel like you want to quit, chances are that at least one family member will convince you to keep going.

Plan rewards

Put a reward system in place so that you can continually motivate yourself and others with incentives. It could be a day trip out every few moths or a shopping trip to buy a new outfit. Try to pick a reward that gets you excited, and one that you know you can afford. Hopefully your reward will inspire you to keep going on the tough days.

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Motivation is a personal thing, and what motivates one person may not motivate another. Try to find a few motivational tricks that work for you. I try to stay away from being motivated purely by how I look. But I do understand that most people want to look good and it can be a good fitness motivation booster. Just understand that external changes take time. If you combine your ‘how I look’ with ‘how I feel,’ it’s a great way to ensure that you stay positive. With most healthy, active lifestyle plans, you’ll start to feel better long before you see visible changes. If you feel that your healthy, active plan is making you feel more confident and awake, it may inspire you to keep going.

Find ways to be positive and stay motivated. The only way you will fail on your plan is to quit, so do whatever it takes to keep yourself on track and feeling great!

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Family Fitness: Raise Healthy, Active Kids

by Samantha Clayton, AFAA, ISSA

Get active with your kids.

Whether you want to raise superstar athletes or just emphasize the importance of physical fitness in order to raise healthy, active kids, it’s never too late to get started on a family fitness journey.

There’s never been a better time to get active with your family! If you’re looking to change your children’s current lifestyle and make healthier choices, then I have six great tips that may help you get or stay on a path to raising healthy, active kids. An active lifestyle is a great family goal that can be achieved with a few creative changes.

Related Article: Design Your Own Healthy, Active Lifestyle Plan

1) Talk to your child’s physician

I always advise that you talk to your child’s doctor about what kind of fitness is right for them —especially if it’s a drastic lifestyle change. The words ‘active’ and ‘kids’ used to go hand in hand, but in today’s modern world, many kids hardly ever run around or play sports. Going from complete inactivity to a sudden active lifestyle can be a shock to the system. All changes in physical activity should be gradual. Checking your kids’ health before making any lifestyle changes should be the first step to achieving your family’s fitness goals.

2) Create a routine

The best way to get going on your family fitness journey is to write out a schedule and pick two activity days per week. Consider planning outdoor activities such as hikes, bike rides or sports to make it feel less like a duty and more like playtime. The more you can involve your kids in the planning process, the more enthusiastic they will be about the change.

3) Embrace modern technology

If you have children that are reliant on modern technology such as computers, video games, and tablets, you might face a full-blown rebellion if you try to swap gadgets for family fitness time. Instead, you can embrace modern technology and ease into an active lifestyle with fitness games and challenges. There are many dance, fitness and activity games available that combine technology with simple tasks to help entertain kids into getting active. This tip shouldn’t take away from traditional outdoor activities, but it’s a step in the right direction.

4) Go back to basics and keep it simple

Remember how much fun it was to play a simple game of catch with your friends when you were younger? As you move towards more traditional fitness-based activities, focus on fun coordination and body awareness moves. Kids have developing nervous systems and would benefit greatly from engaging both small and large motor skills. These activities include kicking, catching and hopping, and they could feel more like a game rather than fitness.

5) Be smart about fitness

Children get so many ideas of what think they can do. Your child may see photos in the media of other kids lifting heavy weights. In reality, it’s not a good idea for children to be doing heavy lifting. There are differing opinions on the correct age that children should start lifting weights, and it’s a decision that should be discussed with your child’s physician. I believe doing exercises that use your body weight are a perfect way to build strength for kids and adults. I started my weights program at the age of 15. My husband started using weights at the age of 17, and we’ve both been successful in the fitness world. My children will be well into their teens before they touch a weight. Until then, they’re going to have fun with squats, pushups and playing on the monkey bars!

6) Lead by example

The greatest gift you can give your children is to lead by example by practicing healthy habits. Try popping in a fitness DVD or follow a fitness routine on the computer to set an active example. If your young children want to join in, you should let them! Just make sure they stay away from the equipment, especially weight machines and treadmills. A fall on a moving treadmill can cause permanent scarring and burns (I know this from personal experience – you don’t need to make the same mistake!).

We can all make healthier choices to lead our children down a healthy, active path. If you keep it fun for them, you can set them up for a lifetime of being active.

Written by Samantha Clayton, A.F.A.A., I.S.S.A. Samantha is Sr. Director of Fitness Education at Herbalife.

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3 ways to help your fruit and vegetables pack a nutrient punch!

by Susan Bowerman, MS, RD, CSSD, FAND

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The way you select, store and prepare your fruits and vegetables can go a long way towards locking in the most nutrition – and will help you get the most nutritional benefit from the fruits and vegetables that you eat. This week, I’m looking at how you can lock in the nutrients in fruit and vegetables.

In order to keep the most nutrients in your fruits and vegetables, it’s sometimes helpful to understand how those nutrients can get lost in the first place. Fruits and vegetables can lose some of their nutritional value if they’re not properly handled.

For example, exposure to air, light and water can cause the loss of some nutrients, while short cooking times at moderate temperatures helps to keep nutrients in. And, in some cases, the way you prepare your foods can even make nutrients more usable by the body.

How to Shop for Fruits and Vegetables to Keep Nutrients In

Choosing the freshest fruits and vegetables is the first step in making sure the nutrients are locked in. The freshest fruits and vegetables are easy to spot – they’re free of blemishes and soft spots, they’re firm, and their colors are bright rather than dull. And, the freshest fruits and vegetables will have had the least exposure to air, light and water – all of which can cause nutrient losses.

Buying fruits and vegetables in season is a good idea, too. When you buy fruits and vegetables out of season, they’ve had a long way to travel from the farm to your fork – time in which valuable nutrients can be lost. If you’re fortunate to have a farmer’s market available to you, try to take advantage. In most cases, the fruits and vegetables are fresher and more locally sourced, which means less chance of nutrient losses.

When fresh fruits and vegetables aren’t available, keep in mind that frozen fruits and veggies actually retain their nutrients quite well – in some cases, frozen produce may actually offer more nutrition than fresh. For one thing, fruits and vegetables that are headed for the freezer case are usually picked at their peak of ripeness – a time when they’re most nutrient-packed. And they’re processed very quickly after picking and then flash-frozen, which locks in freshness and nutrients.

How to Prepare Fruits and Vegetables to Keep Nutrients In

When it’s time to prepare, lightly wash – but don’t soak – your fruits and vegetables. If the first utensil you tend to grab is your peeler, you might want to reconsider. The skins and peels of fruits and vegetables are good sources of vitamins, minerals and fiber. There’s no need to peel foods like apples, potatoes, carrots and cucumbers – and even foods that we usually do peel, like eggplant or kiwifruit – have edible skins. With citrus fruits, grate some of the tangy zest into salads and cooked vegetables to get a healthy dose of antioxidants, and don’t pare away the spongy white interior of the citrus peel – it’s full of water-soluble fiber.

Watch what you cut away, too. There’s more vitamin C and calcium in broccoli stems than the florets, more nutrients in asparagus stalks than the tips, and the hard center core of a pineapple has the highest concentration of bromelain, a natural enzyme which aids digestion.

Some nutrients – particularly, a group of antioxidants known as carotenoids – are more available for the body when foods are lightly processed through chopping or cooking.

The carotenoid lycopene for example – which gives tomatoes their red color – is more readily usable by the body when it’s obtained from cooked tomatoes than it is from raw. And your body will take up more lutein (a carotenoid that gives the yellow-green color to foods like spinach and kiwifruit) from chopped spinach than it will from whole spinach leaves.

A tiny amount of fat helps with the absorption of carotenoids, too, so a few slices of avocado in your spinach salad, or a little olive oil in your tomato sauce will boost your uptake.

How to Cook Fruits and Vegetables to Keep Nutrients In

When it’s time to cook vegetables (or fruits), the key to retaining nutrients is to use methods that require the least water. Steaming is one of the best techniques. Since the food never comes in contact with the water, steaming helps to preserve precious water-soluble B vitamins and vitamin C.

Microwaving also uses very little water and – despite popular misconception – microwaving does not destroy nutrients. With either method, use as little water as you can. The other advantage to these methods is that they’re quick – shorter cooking times help preserve nutrients. For this reason, stir-frying your vegetables is also a good option to lock nutrients in.

Pairing your seasonings with your vegetables can boost nutrition, too, since the thousands of different antioxidants in plant foods work together to protect your health. So add garlic to your broccoli, lemon peel to your green beans, or parsley to your carrots. Along with a flavor boost, you’ll get more nutritional value from your vegetables, too.

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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Contact Your Independent Herbalife Distributor TODAY!
SABRINA
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Solutions for Weight Management, SPORTS Nutrition, Beauty and LIFESTYLE
Helping you enjoy a healthy, active and successful life!
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Click here: https://www.goherbalife.com/goherb
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Call:+12143290702

 

4 proven tips to help you unlock food nutrients and reap the benefits

by Susan Bowerman, MS, RD, CSSD, FAND

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Do you know how to help your food pack a nutritional punch? Read on for four ways that you can boost the amount of food nutrients your body absorbs. And, yes, these ideas are delicious and convenient!

If I were to ask you how to get the most nutrition from the foods you eat, you’d probably say that it all starts at the grocery store.  After all, choosing nutrient-rich foods when you shop is one of the best ways to ensure that you’ll get the most nutrition that a diet can deliver.

A few months back, I wrote a post with some tips for selecting and storing fruits and vegetables in order to lock the nutrients in.  Today, I want to take the discussion one step further – once you’ve done all you can to lock those nutrients into those healthy foods, what can you do to most effectively unlock them and make them usable by your body?

Making Nutrients in Foods More “Body-Ready”

Choosing nutrient-rich foods is certainly the first step in providing your body with the nutrients it needs.  But, if you really want to optimize your diet, the way your foods are prepared and eaten can influence how well those nutrients are taken up and utilized by your body – in other words, how “body ready” the nutrients are.

A more scientific term for “body ready” is bioavailability.  In the simplest sense, bioavailability is a way of describing how much of a particular nutrient found in a food is actually digested, absorbed and utilized by the body.

The macronutrients in your foods (the major nutrients – proteins, fats and carbohydrates) are very bioavailable and are readily taken up by the body.  But, your body’s ability to take up micronutrients (vitamins and minerals), as well as phytonutrients (natural plant compounds) is influenced by a number of factors.

How you select and store your food, how you prepare it, how you eat it (and, in some cases, what you eat it with) can make certain vitamins, minerals and phytonutrients more “body ready” so you can take up – and use – more of that food nutrient and reap the benefits.

Food Selection and Storage – Getting the Most Nutrition

The foods you choose, and the way you store them, can affect their nutrient content.  Fresh, seasonal fruits and vegetables are usually your best bet – they’ve likely been picked at their peak and have had less time in transit and storage – both of which can diminish nutrient content.   But frozen foods run a close second – they’ve generally processed very soon after harvest, which locks nutrition in.

Some food nutrients, such as vitamin C, can be lost when fruits and vegetables are exposed to light and air – and this is particularly true if the food has been cut open (skins and peels help protect vitamin content).  So, while pre-cut fruits and vegetables are convenient – and many of us use them from time to time – it’s best to start with whole foods whenever possible to retain the most nutrients.

Storage conditions matter, too.  For instance, tomatoes and watermelon have more lycopene (the antioxidant pigment that gives them their red color) when they’re stored at room temperature rather than in the refrigerator. On the other hand, vitamin C – in foods like citrus fruits and broccoli – is better preserved in the cold temperature of your refrigerator.

Food Preparation – Getting the Most Nutrition

Certain food nutrients – most notably the colorful compounds in fruits and vegetables known as carotenoids – are bound tightly to the cells of the plant.  So, in order to increase the bioavailability of compounds like lutein, lycopene and beta-carotene, these phytonutrients have to be released somehow.

The simplest way to release these compounds from carotenoid-rich foods like carrots or spinach is to simply chop them into smaller pieces (another good reason toss them in the blender when you make your protein shakes in the morning!).  It gives your digestive enzymes more surface area to work with, and makes these compounds more bioavailable.

Carotenoids are also fat-soluble, which means that a small amount of fat helps to make these compounds more bioavailable.  The same holds true for the fat-soluble vitamins A, D, E and K.  It doesn’t take much fat, though – only the equivalent of a teaspoon or so, which is an amount likely to be in most typical meals.

Cooking helps to release carotenoids, too, since the cooking process helps to break down cell walls which releases the food nutrients and makes them more body-ready.  Gentle cooking can also destroy certain “anti-nutritional” factors in certain foods.  For example, raw Brussels spouts and cabbage contain enzymes that can interfere with the bioavailability of thiamin, but the enzymes are destroyed when the vegetables are cooked – and thiamin becomes bioavailable.

Foods that have been allowed to ferment or sprout may have more bioavailable nutrients, too.  Foods like yogurt, pickles, tempeh or kimchi are examples of fermented foods.  As they go through the fermentation process, the carbohydrates naturally contained in these foods are turned into mild acids, which increases the bioavailability of minerals like iron, zinc, calcium and phosphorus.

Whole grains and beans contain a compound called phytic acid, which can bind minerals such as calcium, iron and zinc so that they’re less body-ready.  But, when wheat is “fermented” into bread with yeast or sourdough (or when a bread is made from sprouted grains), more of the minerals in the grain are bioavailable. Similarly, when you eat sprouted beans, more minerals become bioavailable, too.

Food Combinations – Getting the Most Nutrition

Another way to increase bioavailability is by eating certain food nutrients in combination. Vitamin D helps the body absorb calcium, which is why most milk sold in the US is fortified with vitamin D – to increase the bioavailability of milk’s calcium.  Another way to pair vitamin D and calcium is to eat leafy greens – which contain calcium – with fatty fish, which contains vitamin D.

Vitamin C is a huge help when it comes to absorbing iron from plant sources.  When beans (a good source of iron) are cooked with tomatoes (a good source of vitamin C), the combination can double or even triple the bioavailability of the iron.

Vitamin C has also been shown to help make some of the beneficial compounds in green tea more body-ready.  Green tea contains unique compounds that act as antioxidants in the body, so adding lemon to tea would help make them more bioavailable.

And if you like black pepper, it does more than just add flavor to foods.  Black pepper contains a compound called piperine, which stimulates your pancreas to release digestive enzymes, and has been shown to increase the bioavailability of selenium, beta carotene and vitamin B6, as well as certain phytonutrients found in spices.

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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I’m Thankful and it feels great! How about You?


I wish all my dear friends a wonderful, happy, peaceful, unique, HEALTHY & WEALTHY THANKSGIVING with your dear ones!

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SAY THANK YOU TODAY!

Greetings,

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#ToYouWithThanks #Thanksgiving #sabrinaefabio #HerbalifeTeam #Herbalifesytle #verywellness #Loveyourlife #greatlife #beingthankful
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Want a Better Sex Life? Here’s How to Support Sexual Performance- by Nobel Prize Winner Dr. Lou Ignar

 

Most adults, regardless of age or gender, would like to find a way to support their sexual health and performance. Chances are, you’re one of them. Even if you are healthy and have a good sex life, there are nutritional strategies you can use to support healthy sexual function. In fact, my Nobel Prize-winning research* uncovered information about Nitric Oxide (NO) and sexual function that impacts men and women of all ages. Specifically, there are certain nutrients that support sexual function: Pycnogenol®† and L-arginine.

Pycnogenol® is extracted from the bark of a French maritime pine tree. In combination with L-arginine, Pycnogenol® works by encouraging NO production. Here’s how the nutrients work together:

  • In order to get an erection, you need to have adequate blood flow.
  • While both men and women experience erection, it’s more prominent in men—and also necessary for sexual intercourse.
  • When the penis becomes engorged with blood, an erection occurs. It’s the actual force of filling with blood that causes the erection.
  • Blood flow is supported by NO, since the blood vessels need to dilate sufficiently to allow engorgement. NO is also needed on an ongoing basis to help maintain the erection.
  • A combination of Pycnogenol® and L-arginine—both of which are found in Prelox®† Blue—can help support endothelial health and NO production, which helps support blood flow for sexual performance.

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What’s especially exciting about these nutrients is that they’re targeting the underlying systems—cardiovascular and circulatory—that impact sexual function. L-arginine targets the health of your blood vessels and circulation, while Pycnogenol® is an antioxidant that may help slow down the damaging effects of free radicals upon the circulatory system.‡

Since blood flow is so closely tied with sexual function and performance, it’s important to look at the bigger picture: endothelial health.

I find it amazing that nature provides so many resources for the health of our bodies. Pycnogenol® and L-arginine are just two of the nutrients to support wellness.

*The Nobel Foundation has no affiliation with Herbalife and does not review, approve or endorse Herbalife products.
† Pycnogenol® and Prelox® are trademarks of Horphag Research Ltd.
‡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.

Source: Dr. Louis Ignarro, Nobel Prize Winner of Medicine- Herbalife Heart health Initiative

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