Tag Archive | protein

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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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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Beta Heart®

Beta Heart® ist ein nährstoffreiches Pulver mit Vanillegeschmack, das als Hauptbestandteil OatWell™  Hafer-Beta-Glucan enthält. Hafer-Beta-Glucan verringert nachweislich den Cholesteringehalt im Blut. Ein hoher Cholesterinwert gehört zu den Risikofaktoren für die koronare Herzerkrankung. Beta-Glucan trägt zur Aufrechterhaltung eines normalen Cholesterinspiegels im Blut bei.*


1 Messlöffel Beta Heart® enthält:

– 1,5 g Hafer-Beta-Glucan
– Hoher Ballaststoffgehalt (3 g)
– Proteinquelle
– 25 kcal
– Ohne Zucker

Eine positive Wirkung wird mit einer täglichen Aufnahme von mindestens 3 g Hafer-Beta-Glucan erreicht.


Unabhängig von Ihrem Alter, kann Ihr Lebensstil Auswirkungen auf Ihren Cholesterinspiegel haben. Achten Sie mit drei einfachen Schritten auf Ihre Gesundheit.

Schritt 1: Ausgewogene Ernährung
Reduzieren Sie die Aufnahme von gesättigten Fetten und Transfetten und greifen stattdessen zu:

– Vollkornprodukten anstatt weißem Brot/ weißer Pasta
– fettreichen Fischen und magerem Geflügel anstatt industriell verarbeitetem oder rotem Fleisch
– Nüsse, Körner oder Sojabohnen anstatt fertige Snacks wie Chips.

Schritt 2: Aktiver Lebensstil
Ein aktiver Lebensstil hilft das “gute” Cholesterin (HDL) im Blut zu erhöhen. Es stimuliert die Bewegung von Fettablagerungen der Leber, was dabei hilft das Herz und die Blutgefäße in gutem Zustand zu halten.

Schritt 3: Verstärkung der Ernährung
Hoher Ballaststoffgehalt und kallorienkontrolliert, ein Messlöffel Beta Heart® enthält 1,5 g Beta-Glucan, ein löslicher Ballaststoff, der in Haferkleie zu finden ist. Dieser hilft den Cholesterinspiegel im Blut aufrechtzuerhalten oder zu senken.*



Einfach 1 oder 2 Messlöffel Beta Heart® einmal täglich mit Wasser, Fruchtsaft oder Ihrem Lieblings Formula 1-Shake vermischen. Alternativ 1 Messlöffel hinzufügen und zweimal am Tag genießen.

*Die koronare Herzerkrankung hat mehrere Risikofaktoren und die Änderung eines Risikofaktors kann oder kann auch nicht positive Auswirkungen haben.
*NHS Richtlinien: Hohes Cholesterin – Vorbeugung. Veröffentlicht 16.08.2013
OatWell™  ist eine Marke von DSM.
HEART UK Charity Registration Number 1003904.



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Why the Glycemic Index can help you choose a healthy diet by Susan Bowerman, MS, RD, CSSD, FAND

Why the Glycemic Index can help you choose a healthy diet | Herbalife nutrition adviceThe term ‘glycemic index’ is one that’s heard more and more these days.  So much so, that it suggests that most people actually know what it means.

In reality, the Glycemic Index concept is not all that easy to grasp, but it’s is one worth understanding, since it relates to the overall quality of the diet and also has implications for weight management.

The Glycemic Index looks at the effects of carbohydrate-containing foods on sugar levels in your bloodstream.  Whenever you eat and digest carbohydrate-rich foods – foods like fruits, vegetables, grains and sweets – the end result is a rise in your blood sugar (your blood glucose).  This sugar in your blood is important – it’s the primary fuel for your brain and muscles and is, in large part, what keeps you going mentally and physically throughout your day.

But not all carbohydrate-containing foods cause your blood sugar to rise to the same degree – and this is where the Glycemic Index (or GI) comes in.  The GI ranks foods according to how much – and how rapidly – they cause the blood sugar to rise after they’re eaten.

How was the Glycemic Index established?

The first paper on Glycemic Index was published over 30 years ago,1 in which a small group of healthy people were used to establish the index.  The volunteers were fed each of the 62 foods in whatever amount was necessary to supply 50 grams of carbohydrate (which varies a lot from food to food – it takes about 60 baby carrots but a mere handful of cooked white rice), and their blood sugar measurements were then taken several times over a 2-hour period.  The effect of each food on blood sugar was compared to the effect of 50 grams of pure glucose (the form of sugar in your bloodstream), which was given a value of 100.  So, foods that caused the blood sugar to rise quickly and steeply had a number closer to 100, while foods that caused a less dramatic rise in sugar had a lower GI.

Which foods have the highest Glycemic Index?

The highest GI foods are those that are low in fiber, but starchy or sugary – foods like white bread, sweet breakfast cereals, noodles, fruit juices and white rice.  Since they are digested and absorbed relatively quickly, these high Glycemic Index foods tend to cause fairly large and rapid rises in blood sugar.

Now, this burst of sugary energy might sound like a good thing – after all, we need sugar in the blood to fuel our activities, but not in such large surges.   That’s because a quick spike in your blood sugar is often followed steep drop – and suddenly you’re craving something sugary to boost your blood sugar levels back up.  And then, the cycle starts all over again.  If you wind up snacking on sugary foods all day long, there’s a good chance you’ll take in more calories than you need –  which will be put into storage on your belly and thighs.

Which foods have a low Glycemic Index?

On the other hand, the lowest GI foods are those carbohydrate-rich foods that are whole and unprocessed. So, vegetables, whole fruits, beans, and most 100% whole grain foods – like brown rice, rolled oats, barley, quinoa and 100% whole grain bread – have relatively low Glycemic Index rankings.  That’s because they’re high in fiber – which means they take longer to digest – and so your blood sugar rises more gently after you eat them.

Rather than a big spike in blood sugar, these wholesome foods lead to a slower release into your bloodstream, which provides you with more sustained energy.  And, thanks to their high-fiber content, they’re more filling, too – so a diet that emphasizes low GI foods can be a good strategy for weight control.

What really matters:  the total carbohydrate load of your diet

If you use the GI as a guide to choosing what to eat, it can steer you towards foods that are less “carb heavy” – like whole grains and veggies – with fewer calories per bite. But you should know that this isn’t always the case.  Some foods (like ice cream) have a low Glycemic Index because their high fat content slows digestion – which means they don’t cause a big spike in blood sugar after they’re eaten.  On the basis of GI alone, you might conclude that ice cream was a good thing to include in your “low GI” diet.

On the other hand, some healthy foods have a high Glycemic Index value which can be a bit misleading if you don’t consider portion size.  Take watermelon for example.  You’d need to eat 5 servings of watermelon to get the 50 grams of carbohydrate needed to determine the GI.  But a typical serving doesn’t contain nearly that much – and doesn’t contribute much to the overall carbohydrate load of your diet.  If you were to focus on GI values alone, you might end up omitting some healthy fruits unnecessarily.

That’s why it’s better to look at the Glycemic Index of your diet as a whole, rather than getting hung up on individual foods.

Adjusting the Glycemic Index of your diet

To cut back on your high GI foods and reduce the carbohydrate load of your diet overall, here are some switches you can easily make.

Instead of white rice and potatoes, switch to brown rice or other whole grains like cracked wheat, barley, millet or quinoa – or substitute beans, lentils or sweet potatoes.  Rather than drinking a lot of calories from high Glycemic Index fruit juices, eat whole fresh fruits instead – have berries on cereal, or a whole piece of fruit for a snack or dessert. Switch from refined white breads, crackers and snack foods to products that are made with 100% whole grain – or try nuts instead of chips for snacks.

Whole and lightly processed low GI foods are more bulky and filling than their refined cousins, which means they retain their natural vitamins, minerals and healthy antioxidant phytonutrients, too.  And that means that you get more nutrition for your calories.   By swapping out the high Glycemic Index foods and replacing with more low GI items, you can greatly reduce the overall carbohydrate load of your diet – which can help you with calorie control while providing a healthy nutrient boost, too.

1Jenkins D et al. Am J Clin Nutr 34:362; 1981

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


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Design Your Own Healthy, Active Lifestyle Plan by Samantha Clayton, AFAA, ISSA

Design Your Own Healthy Lifestyle PlanDesigning your own healthy, active lifestyle plan is important if you want to improve your body composition.

Achieving balance in your daily life can feel as good as finding a perfect outfit on a sale rack that feels as though it was designed just for you. When something feels like it’s a good fit, whether it’s clothing, a job, a friendship or a healthy eating plan, it’s easy to commit to it long term without hesitation.

Related Article: Personalizing Your Diet Plan: How to Create a Diet that Works for You

Designing the ideal nutrition plan and workout that feels right for your body is important if you want to improve your body composition and maintain your results long term. Here are some tips on how you can design a healthy, active lifestyle plan that is a perfect fit for you.


When it comes to getting fit and healthy, it’s a combination of many factors that contribute to your overall sense of wellbeing and health. Nutrition, rest, stress levels, work commitments and of course, your genetics, are just a few of the factors that can affect your personal results and your progress. In order to improve your fitness level and body composition you must look at the big picture and assess many areas of your life. Quite often we get fixated on one piece of the puzzle while neglecting others. Some people will focus only on their diet and neglect exercise, and others will try to exercise to compensate for a poor diet. I believe that it’s easier to achieve success if you address lots of the small areas of your daily life and make changes one day at a time.

Here are some questions that you can ask yourself so that you can refine your healthy, active lifestyle plan to fit you. Asking yourself some simple questions may help you to assess your daily habits and make positive changes.

  • Does your nutrition focus match your activity level?

The more active you are in your daily life, the more you need to ensure that you are giving your body an adequate amount of nutrients. The body requires a steady supply of macro and micronutrients each day to allow you to perform at our best. For the structures of the body to maintain themselves post workout, you must be conscious of meeting your daily recommended amounts of protein and vitamins. Staying hydrated and being conscious of your nutrient timing may help you to get the most of your body. Consider keeping a journal of your daily nutrient intake and make weekly notes to assess how you feel.

  • Are you getting enough sleep?

If it’s less than 6-8 hours a night, find ways to improve your sleep habits to allow your body ample time rest, regenerate and recover each night.

  • Are you snacking on unhealthy snacks?

If you realize you are snacking throughout the day on unhealthy snacks that are low in nutrients, but high in calories, make a point to find healthier options that will satisfy your cravings without all of the extra calories.

  • How many hours per week are you working?

If you are working more than 50 hours per week, it could be adding to your stress levels. Spend time assessing your working style and see if you can become more efficient with your workday planning in order to eliminate any wasted time.

  • Are you exercising enough to reach your goals?

Exercising for 30 minutes per day, five days per week is essential for your health. If you want to do more than maintain your current fitness level, you will need to find a way to add extra exercise minutes into your schedule. Scheduling 45-60 minutes per day will allow you to follow a very structured and progressive routine, as well as allow time for adequate warm up and cool down.

  • Are you using an individualized approach?

Workouts and healthy eating plans tend to not be a one size fits all situation. We are all individuals with varied body types and we each respond differently to exercise and lifestyle change. Think about it, if there were one specific formula we would all become pro athletes and sculpt perfectly lean physiques. Try to make your healthy, active lifestyle plan centered around what you personally enjoy. Choose a time of day that fits into your schedule for exercise and find ways to incorporate good personal choices into your daily routine.

  • Are you feeling positive?

The way we feel about ourselves emotionally can positively or negatively affect our energy level, effort level and results. Making an effort to be positive, writing goals and reaffirming your commitment to getting healthy may help you to stay motivated.

  • Do you compare yourself to others?

It’s very natural for us to compare ourselves to the people around us, in fact being inspired by a friends progress can be very motivating and prompt us to try harder to reach our goals, but when you cross the line and start comparing yourself to others you can become disappointed with your own progress and quit. Always remember that you are a unique individual and your personal progress is just that “Personal”

Spend some time designing a healthy, active lifestyle to suit you. Make small changes, create good habits and try to keep a positive approach to achieving your goals, even on those days when not everything goes to plan.

Written by Samantha Clayton, AFAA, ISSA. Samantha is Sr. Director of Fitness Education at Herbalife.


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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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