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

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How to create a personalized diet plan

by Susan Bowerman, MS, RD, CSSD, FAND


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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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VIDEO: Herbalife 360 Shake Challenge

Enter the fun, tasty and healthy world of Herbalife with our Virtual Reality 60 Seconds Shake Challenge.
Learn three delicious shake recipes that will take you less than a minute to make.
For the full 360 experience, make sure you look around. Simply move your phone or tablet around to explore the action. Use your cursor if you’re viewing on desktop. If you have a VR Headset, even better, put your headset on and join along in our 60 seconds Shake Challenge
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What is Herbalife Healthy Breakfast?

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What is Herbalife Healthy Breakfast?

Delicious and refreshing, the Herbalife Healthy Breakfast is a nutritious way to start your day. Customise it to suit your taste and lifestyle, and discover the benefits of a healthy, balanced breakfast everyday.

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What do YOU normally have for breakfast? 

Breakfast Facts: Did you know?

61% of Europeans miss breakfast more than once a week1. The main reasons are: lacking time, not feeling like eating in the morning and reducing the calorie intake.

Having a healthy breakfast in the morning has numerous proven benefits on our nutrition, health and mood.

Healthy breakfast vs NON healthy

Who is it for?

Whatever your goal or lifestyle, a nutritious breakfast is important to kick start the day ahead. Anyone can benefit from it, in particular:

  • Struggling dieters searching for a creamy and delicious breakfast without the high calories.
  • Busy mums who spend their mornings multitasking and may benefit from a nutritious breakfast that is quick to prepare.
  • Older adults looking for a way to get all the nutrients they need at breakfast without too much effort.
  • Young and active professionals who may want a healthier breakfast alternative to their “grab-and-go” coffee and muffin during busy mornings.
  • Sportspeople, as they require a high-protein breakfast to help them perform at their best.

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Getting Started

The Herbalife Healthy Breakfast is a nutritious way to start your day. Customise it to suit your taste and lifestyle, and discover the benefits of a healthy, balanced breakfast everyday.
Discover new recipes and how quick and easy it is to make your Herbalife shake.

1. CEEREAL European breakfast survey (2007). http://www.ceereal.eu – facts and figures, March 2007

2: Smith, A. (2011). In Diet, Brain, Behaviour: PractIcal ImplIcatIons. Eds: R.B.Kanarek & H.R Lieberman. Taylor & FrancIs.

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NEU! Formula 1 Himbeere-Blaubeere!

Lass’ Dich begeistern von dieser fruchtigen NEUEN GESCHMACKSRICHTUNG!

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Erfrischende Himbeeren und Blaubeeren mit intensivem Fruchtgeschmack treffen in diesem köstlichen Formula 1-Shake aufeinander.

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