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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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A New Approach to Being Active

by Samantha Clayton, AFAA, ISSA



When you embrace a style of activity with free flowing movements, you just might experience benefits that go beyond the physical.

People have been engaging in free flowing movements for centuries, but as a former athlete and a trainer who is often helping people to achieve a very specific goal, the idea of movement without structure is a new concept for me. In our purpose driven lives we are often caught up in following a specific plan with structure and goals, but on a recent trip to China I got to enjoy being outside and simply moving in a way that felt good.

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

I was running through a park in Xi’an, China, and people of all ages were congregating in small groups, doing what looked to me like a combination of stress relief therapy, family bonding time and friendship building. It was amazing to see a variety of fun activities taking place so early in the morning.

I’m used to seeing people doing traditional exercises, such as running and cycling, but the activities were different and I enjoyed trying a number of them out for myself. The outdoor activity trend throughout china takes place in local squares and parks. It’s a movement that is supported by the government to encourage people to avoid living a sedentary lifestyle.

The physical gains that you get from doing simple activity, in terms of building cardiovascular fitness level and muscular strength, is minimal. However the mental benefits of movement can sometimes far outweigh the physical. Being active is a great way to the relieve stress and anxiety that comes hand in hand with living a busy life.

If you are someone who has a negative association with exercise, simply getting active may be a perfect starting point for you. The joint and bone health benefits of getting active makes the effort of getting started worthwhile. I believe that some movement is always better than doing nothing at all.

Here are some ways that you can become more active at home or outside.

Dancing: All you need is some music. Let your body move to the beat in a way that feels good to you. Some of the groups had traditional flowing style movements while others were just making it up as they danced. The aim is to move and be present in the moment, enjoying the music and surroundings.

Tai Chi: Tai chi is an art that needs instruction and practice, but once you know the basics you can do it at any time. I was surprised at just how much patience and muscle control it takes to move your body so slowly. It is very low impact and perfect for seniors.

Simple stretches: Find an area and start to stretch. You don’t have to do a specific stretch routine, just stretch the areas of your body that feel tight in a way that feels natural to you.

Waist hoop: This playground classic is great for loosening up tight muscles and it’s very fun.

Footbag and simple ball games: Working on your co-ordination with simple games is a great way to get your body moving.

Hiking and walking: Enjoying your surroundings while walking is a great way to get active in a gentle way. Walking is an activity that you can make easy by taking a stroll or increase the intensity by adding in a variety of terrains.

Following a structured exercise routine in order to achieve specific gains is wonderful, but every now and then taking a break from the competitive and progressive style of exercise is a great way to jump start a passion for a new activity or stop yourself from getting burnt out. Children on the playground have got the art of free flowing activity mastered, but as we get older we tend to be a little more self conscious about what activities we do especially in public, so I encourage you to step outside of your comfort zone and try something new.

Written by Samantha Clayton, AFAA, ISSA. 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


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

by Susan Bowerman, MS, RD, CSSD, FAND


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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7 Tips to avoid ‘skin pollution’

by Jacquie Carter


Do you live in an urban environment? City life has its perks but one downside can be the effects of pollution on your skin. Here are 7 tips to deal with what I call ‘skin pollution.’

I grew up in a small town in upstate New York that most people would consider the ‘country.’ When it came to my skin, pollution wasn’t something I had to be very concerned with. There was minor traffic, an occasional pile of burning leaves in the fall and there was always an abundance of fresh, clean air. Once I left ‘the country’ I saw just how different environmental factors are in other parts of the world, especially in urban cities.

I’ve travelled to some wonderful cities around the world, to areas where pollution is a huge problem. It’s astounding what you can find on a white washcloth after walking through a busy city at the end of the day. Trust me—it’s not a pretty sight! The effects of air pollution are many and can include skin feeling, irritation and even premature aging to name a few. Pollution can also zap your skin of its healthy glow and leave it looking dull in appearance.

This got me thinking… Should we take extra steps to care for skin if we’re exposed to high pollution areas? Let’s take a good look at pollution, understand how it affects our skin and learn what we can do to counter those effects.

What is Pollution?

Pollution comes in different forms. There’s visible pollution that you can literally wipe off of your skin and see on your washcloth. And there’s pollution that comes in gas form such as nitrogen dioxide, sulfur, carbon monoxide and so on that aren’t so visible. Bottom line, all forms of pollution can collect on your skin and create an unhealthy barrier.

So what does pollution actually do to your skin? Pollution can be responsible for skin dryness, dullness, clogged pores, some allergic reactions, skin irritations, inflammation and my least favorite… premature aging. And the worst part is, this is the short list! Pollution can really affect our face, neck and hands as these are the areas that are most exposed on a regular basis. Pollution can make skin extra sensitive and when that happens, it becomes much more susceptible to certain skin irritations.

We can break drown pollution simply into two categories: indoor and outdoor pollution. A few examples of indoor pollution include:

•   Secondhand smoke

•   Dust mites

•   Mold

•   Carbon monoxide

•   Soot from wood stoves and fireplaces

•   Air fresheners

•   Pet Dander

•   Chemical sprays including hair sprays, furniture polish, glass cleaners, perfumes

Indoor pollutants can cause dry skin and irritation.  So what can you do?  The first thing is to improve the overall air quality by allowing fresh air into your home as often as possible. Open windows or doors on both sides of your home to create a real cross breeze. By constantly freshening the air, you can help dilute the levels of pollution, which can be of great benefit to your skin. Of course, if you live in an area that’s heavily polluted with outdoor pollutants, try to keep the air in your home as clean as possible. Commit to freshening up your home on a regular basis to get rid of things like pet dander and dust.

Some examples of outdoor pollutants include:

•   Smog

•   Dirt, Dust and Debris

•   Vehicle exhaust

•   Carbon Monoxide from fires and fuel combustion

•   Ozone

•   Nitrous Oxides

•   Toxic metals such as mercury and lead

•   Ammonia

And the list goes on and on…

Outdoor pollutants are detrimental because they increase the number of free radicals in our environment (which, studies have shown, are damaging to the skin). Free radicals can damage cells over time by encouraging oxidation.

Is there anything we can do minimize the effects of pollution on our skin? Absolutely! Here are a few quick tips to help counter the negative affects of pollution on the skin.

Double Cleanse

Your first step is to remove pollutants and dirt from your skin through proper cleansing.  For those living in high pollution areas, you may want to do a ‘double cleanse.’ Choose a cleanser for your skin type that has no added sulfates. Give your skin a thorough cleansing specifically to remove the surface residue such as your makeup, dirt, excess oils and any chemicals you may have come into contact with.  Once you’ve done that it’s a good idea to give it another quick cleansing. This way, you can be sure that you removed all the surface impurities and have thoroughly cleaned your skin. If your pores are clogged, you may experience a few breakouts and it’s a good indication that you need to cleanse your skin a bit better.

Believe it or not, there are visible signs that you aren’t cleansing your skin properly. If your skin feels uneven it may be an indication that there is something lodged in there. This is most common on your cheeks, chin and nose area.  Trust me, it’s not attractive. The good news is that just a bit of extra cleansing on a daily basis may help.

Scrub the pollution away

Exfoliating your skin on a very regular basis can help guard against negative affects of pollution from building up on your skin, giving it that dull, drab appearance.  A good scrubbing helps to deep clean your pores and remove the dirt, oil and debris.

Double Down on Antioxidants

Antioxidants help to fend off free radical damage and can support healthy-looking skin when taken internally. You can do this in the form of a iet. Antioxidants to benefit the upper layers of the skin are also available in skin care products. Look for cleansers, moisturizers, and serums that contain antioxidant vitamins C and E. They can help to counteract the pollution we encounter from urban environments.

Use a good moisturizer

Moisturizers will provide your skin with antioxidant support and help hydrate your skin. Most importantly, a moisturizer will help to create a barrier between your skin and pollution.

Avoid rush hour

For the sake of your skin, it’s always best to avoid being in pollution heavy areas during rush hour. The more automobiles on the road, the more pollution you’ll be exposed to. It’s as easy as that.

Wear Sunscreen

There is never a reason NOT to wear sunscreen when going outside—I’m sure you knew that. As a friendly reminder, it’s imperative to always protect your skin from the damaging UV rays.

Stay hydrated

Water is good for your body and great for your skin. By drinking more water, you can help keep your skin hydrated. You should also load up on fresh fruits with a high water content. Look for antioxidant enriched citrus fruits, watermelon and apples for a delicious, hydrating snack.


It’s almost impossible to avoid pollution. By following these simple tips, hopefully you can reduce some of the damage that pollution can cause to your skin. If you live in a highly polluted area, I would love to hear your favorite tips on how you deal with pollution in the comments section below.

Written by beauty expert, Jacquie Carter. Jacquie is Director of Outer Nutrition at Herbalife. Discover the HerbalifeSKIN line here.


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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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