Make no mistake: men need to care for their skin as much, if not more, than women. However, men and women have different types of skincare needs.
Here are some factors to consider when determining the best skincare regimen for you.
Thick- or Thin-Skinned?
How thick a person’s skin is depends on many factors, including their sex, age and the area of the skin in question. For example, skin on the eyelids is very thin, while skin on the palms is very thick. On average, a man’s skin is approximately 25% thicker than a woman’s. This is primarily due to testosterone.
Men’s skin will gradually thin with age, while the thickness of woman’s skin remains steady until around the age of 50 when it will also start to thin, especially after menopause. Because men have thicker skin, they also tend to have more elastin and collagen than women, making their resistance to the signs of aging greater than women’s. Unfortunately, women show the signs of aging faster than men, and they are much more vulnerable to the damaging UVA rays of the sun.
Oil Slick or Dry as a Desert?
Because men have thicker skin, they also have more sebum-producing glands. Women’s oil production starts to decrease a lot sooner than men’s, on average by about 20 years. It’s these natural oils that help to protect the skin, keeping it feeling softer and smoother.
While a woman may experience more skin dryness, men may experience larger pores and be prone to more blackheads and whiteheads. Women also experience increased skin dryness during menopause.
Super Sensitive or Ultra Resilient?
Because most men shave, they’re prone to shaving bumps, ingrown hairs and skin sensitivities, primarily brought on by daily shaving. Shaving damages the hydrolipidic film on the surface of the skin, which erodes the skin’s natural lubrication and protection.
Shaving can also cause nicks and scrapes on the skin, allowing for a man’s skin to become more sensitive and easily irritated than a woman’s.
Rough and Tumble or Baby Smooth?
When it comes to skin texture, men have skin that’s rougher, primarily due to the fact that the outer protective layer of their skin is thicker. Throw in differences in hormones, oil and sweat production, facial hair and shaving, and there are inevitably textural differences.
Men tend to have acne that lasts longer; they experience more skin irritation and suffer from a condition called rhinophyma, which is only found in males with extreme cases of rosacea.
What Should Every Man Do When It Comes to His Daily Skincare Regimen?
Use a Facial Cleanser
You may have gotten used to using regular bar soap, but that isn’t doing your skin any good. Bar soaps can contain harsh detergents and deodorisers that aren’t meant for the face. They can also disrupt your skin’s pH balance and strip it of beneficial oils. Choose a facial cleanser that can target excess oil, thoroughly remove dirt, oil, sweat, debris and provide much needed hydration. Look for formulas that do not contain sulfates or parabens but do contain antioxidant vitamins and Aloe vera for added hydration.
Start Exfoliating
Due to the thickness of a man’s skin, exfoliation is necessary and can be done more frequently than a woman. Scrub away that dead skin build-up on a regular basis, which will help clear out your pores and ease the frequency of white and blackheads.
Skip the Aftershave
Most post-shave products contain alcohol, hence the burning and stinging effect when applied to the skin. It’s time to ditch those irritating products because they just aren’t healthy for your skin. They can cause dead skin cell build-up, which causes hair strands to get trapped in the skin, leading to ingrown hairs and irritation. Invest in an antioxidant-rich facial skin toner that is alcohol-free to help soothe the skin post-shaving. No more stinging and burning for sure.
Apply Sunscreen
Applying sunscreen every day before going outdoors is especially important for men. Men tend to spend more time outdoors than women and are more exposed to environmental factors. There’s also a greater risk of incidental sun exposure just from walking the dog, doing a bit of yard work or simply driving a car (the sun’s rays can penetrate through glass). So, men should always apply a moisturizer containing SPF 30 sunscreen to help fend off the signs of aging.
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One of the hardest things about losing weight is staying motivated. At first you feel focused, aim high, and are ready for the challenge. But then something happens. Perhaps your weight isn’t coming off as quickly. Maybe your regimen is too intense or the excitement of the first few weeks has worn off and you’ve lost interest.
It’s Not a Diet. It’s a Lifestyle Change.
When our motivation drops, it helps to revisit our reasons for wanting to lose weight in the first place. Wherever you’re at in your journey, here are five tips to help you get back on track and reach your goals.
Look Inward
Setbacks happen to everyone, but it’s important to remember that we aren’t defined by the mistakes we make. Many of the behaviours that we’re trying to change have been with us for a long time. Identify your triggers by writing them down, thinking about what causes them, how you normally react to them and how you would like to respond to them.
Stay on Track
In the beginning our spirits are high. We keep track of what we eat, our level of activity, how we feel, changes in weight etc. but sometimes we can become complacent and slip into old habits. It takes time to create new habits and a great way to do this is by keeping track of what you do every day.
Be Flexible
At the start of your weight loss journey, you probably set goals for yourself. But just because you set that goal, doesn’t mean that it’s carved in stone. Sometimes we get overly ambitious and take on more than we actually can. Go at your own pace. Progress is still progress, even if you do it slowly.
Break it Down
When we have an ultimate goal that we want to reach, it can make us feel overwhelmed. Whenever things feel like they’re too much, think about small behaviours that are going to help you reach your goal. Whatever it is, focus on them and give yourself credit for every time you practice this new behaviour.
Reward Small Achievements
There’s no reason to not reward progress! Think about small ways to celebrate when you’re a quarter of the way to your goal or halfway there. Find ways to reward mini accomplishments too such as exercising every day this week or cooking three dinners at home.
When you’re having trouble sticking to your diet, it helps to remember what motivated you in the first place. Everybody is different; there’s no right or wrong way. Every day remember to take a moment to congratulate yourself for being on your journey and remind yourself why you decided to start.
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As a quick, balanced meal
Protein shakes that are designed to replace a meal are great for people who are meal-skippers. They’re quick and convenient and can provide balanced nutrition when time for meal preparation is limited.
As a meal replacement to help you lose weight
For those who are trying to lose weight, a meal replacement shake can be used to replace one or two meals per day. Aside from being convenient, meal replacement protein shakes have a defined calorie content and are portion controlled, which makes it easier to control total intake for the day.
As a supplement to help you gain weight
For those who are trying to gain weight, protein shakes can be used to provide supplementary calories. Drinking a protein shake between meals or at bedtime can help to boost calorie intake in a healthy way.
To supplement your protein intake
Another reason to consider using a protein shake is to boost your overall daily protein intake, if it’s difficult for you to meet needs from your meals alone. When you make your own protein shakes, you can adjust the amount of protein in your shake according to your individual needs.
As fuel before and after exercise
Many people use protein shakes after a workout, but they’re also useful as pre-exercise meals. Those who work out in the morning often like to ‘top off the tank’ with a light meal, and protein shakes can fill the bill.
As a means to improve your dietary balance
A simple protein shake is like a blank canvas. You can add all sorts of ingredients to your shake that can help you meet your daily nutrition goals. It’s easy to add a serving of fruit or vegetables, but you can also boost your fibre or your intake of healthy fats with the proper add-ins.
Choosing the Right Mix for Your Protein Shake
Some protein shake mixes are “complete” - they’re designed to be prepared simply by mixing them with water. But, more typically, protein shake mixes are designed to be mixed with milk. The combination of shake mix and milk provides the right nutritional balance in a finished shake.
Protein powders derived from animal sources include whey and casein (both come from milk), as well as egg white protein. For those who prefer to get their protein from plant sources, there are powders derived from sources such as soy, rice, pea or quinoa.
Some protein powders contain a blend of proteins. One reason for this is that different proteins are digested at different rates. Whey protein is digested more quickly than casein, for example. And this combination of fast and slow digested proteins could be beneficial for muscle building and reparation.
With the exception of soy, another reason is that vegetarian proteins are not considered nutritionally complete. Many vegetarian protein powders contain a blend of several plant proteins. This way, the final product provides the full complement of essential amino acids and it’s, therefore, a complete protein.
Many protein powders are flavoured, although you can find plain, unflavoured powders, too. Most people find that the tastiest shakes start with a flavoured protein powder. Then they’ll customize the amount of protein in the shake by adding extra unflavoured protein powder, if necessary for their needs.
Most protein shakes, when made according to the directions on the label, typically have about 15 to 20 grams of protein per serving.
Choosing a Liquid to Make Your Protein Shake
In order to get the proper nutritional balance in your shake, it’s important to make your shake according to the label directions.
Water should be used only in those protein shake mixes that call for it. These products are nutritionally balanced on their own and do not rely on additional nutrients from the mixer liquid. In place of plain water, you can also use black coffee or brewed tea if you like.
Rice, almond, hemp or oat milks provide very little protein, so these liquids are typically used in those protein shake mixes that are designed to be mixed with water. These milk alternatives will add a bit of flavour and a few extra calories to the shake, but with very little protein.
Fruit juice doesn’t contribute any protein to your shake. So, again, it should be used in products that are designed to be mixed with water. But fruit juices contain quite a few calories, so keep that in mind if you’re being calorie conscious. On the other hand, if you’re trying to boost your calorie intake, using fruit juice in your shake might work for you.
Of course, milk or soy milk can also be used with protein shake mixes that are designed to be mixed with water. The addition of milk or soy milk will just boost protein content, as well as calories.
Five add-ons for your protein shake
Even though your protein shake already contains protein, you might want to include more if your protein needs are high. You can add plain protein powder, of course, but you can also add foods like low-fat cottage cheese, yogurt, ricotta cheese or silken tofu to boost protein content.
Adding fruits and vegetables to your protein shake is an easy way to get more servings of these healthy foods in your daily diet. Frozen fruits and vegetables are convenient, and they give your protein shake a thicker texture. Experiment with different fruits and vegetables, such as sweet veggies like carrots or butternut squash. And try different combinations, like pineapple with carrot, or banana with butternut squash. When you’re feeling a little bold, try adding more unusual ingredients to your shake, like baby spinach leaves or beets.
Most protein shake mixes don’t contain a lot of fibre, and most people don’t eat as much fibre as they should, so try adding high fibre foods to your shakes. Obviously, you can choose a dedicated fibre powder or go with fruits and vegetables, rolled oats, bran or seeds such as sunflower, flax or chia seeds, which all contribute fibre.
If your calorie needs are high, you can add rolled oats, nuts, nut butter, avocado or dried fruit to boost the calorie content of your shake.
Ice makes a nice addition to a shake, because it thickens up the liquid. Ice also adds volume to your shake, so it increases the portion size without adding calories. A great trick for those who are watching their weight!
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Every day our hands come into contact with so many substances. From soap and detergent to shampoos, water, cleaning products and more, all of these things can strip away protective oils that help to keep the delicate skin on our hands moist. Here are seven tips to help you take better care of your hands.
Don’t Over-Wash
It’s so important to wash our hands properly and regularly. While proper washing is necessary, over-exposure to water should be avoided as it can cause skin irritation. It’s a good idea to wear gloves whenever you are washing the dishes or cleaning your sinks, tubs and showers.
Rethink Bar Soaps
Bar soaps are great for our body, but not when it comes to washing our hands multiple times a day. Look for hand cleansers that are sulphate-free, contain antioxidants, vitamins and gentler, natural ingredients such as Aloe vera, olive oil or Shea Butter to provide your skin with much needed moisture.
Keep Moisturiser Handy
Applying hand cream is a must when taking care of our hands. Make it as convenient as possible so that you never forget. Keep a tube of hand cream next to your sink, your bedside table, in your purse, gym bag, on your desk and even in the cup holder of your car. Wash, pat skin dry and then apply your hand cream while skin is still damp. This is the best way to lock in moisture and get soft, silky skin.
Take Extra Care
Winter is never kind to our hands. The snow, cold air and even the wind can dry, dehydrate and chap exposed skin in no time. During the colder months, make sure that you always wear gloves whenever you go outside.
Wear SPF
Did you know that our hands can reveal our age? Look after them by cleaning, hydrating and protecting them with plenty of sunscreen. The sun’s UVA and UVB rays are damaging and can burn and age our skin. The skin on the back of our hands are very delicate and prone to sunspots – remember to keep them protected when driving, bike riding and even mowing the lawn.
Night-Time Is the Right Time
A good hand care routine starts at bedtime. Keep a tube of hand cream on your nightstand and apply it before you go to sleep. Add this simple step to your evening routine and you’ll wake up with beautifully soft and hydrated hands.
Don’t Forget to Exfoliate
Help your hands look and feel rejuvenated with a quick exfoliation once a week. The next time you’re exfoliating your face, use a small amount of the same product to gently scrub your hands. Wash, pat dry with a towel and moisturise. Top tip: use extra hand cream (or olive and/or coconut oil) and massage it into your cuticles.
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Have you ever boarded an aeroplane looking fabulous and then landed looking like you’ve aged 10 years? Well, you’re not alone.
Aeroplane cabins have extremely low humidity, which can cause your skin to become dehydrated quickly. The re-circulated dry air in the cabin is on a search for moisture and that usually results in your skin being sucked dry. Not only will dry skin become drier, but oily skin can become even oilier. It sounds crazy, but it’s true! When skin loses its water, it tends to produce more oil to compensate for the loss.
So, what can you do to look after your skin? Read on to learn my simple, but essential, skincare tips for air travel.
Protect Your Complexion at 30,000 Feet
Be sure to follow these easy skincare tips while travelling. Your skin will look hydrated, refreshed and no one will ever know by looking at you that you have been on a very long journey.
B.Y.O.B.B. Bring Your Own Beauty Bag
First, have a thorough understanding of what you can and cannot bring with you on your flight. There’s nothing worse than having the flight plan of your favourite skincare products be redirected to the bin.
Pack a small, clear zip-lock bag with all of your travel essentials including: a hydrating cleanser, moisturiser, lip balm, hand sanitiser and hand cream.
The maximum size, based on FTA guidelines, is 100 millilitres per product. It’s important to have your favourite products with you to apply throughout the flight. Remember: the key is to plan ahead.
Don’t Forget Sunscreen
It seems crazy that we would need to be concerned about the sun’s rays while sitting in an aeroplane – but think about it. When we’re flying, we’re closer to the sun and in a thinner atmosphere. Unfortunately, the windows on planes aren’t capable of filtering out the damaging UV rays. So, wear your moisturiser with SPF, shut the shade and choose an aisle seat over a window seat (if you can).
Apply a Face Mask
You don’t need to go to a spa for a good face mask. Experience that same high-quality experience at home with a face mask that has an invigorating scent, like rosemary or mint. Apply it to your face, let it to dry and enjoy the results. Look for face masks that contain bentonite clay: it may tone your skin and has absorbing properties.
Stay Hydrated and Drink
And I don’t mean alcohol! It’s easy to fend off the fear of turbulence with a glass of wine (or two!) but drinking water will keep your body hydrated while flying. Nutrition expert, Susan Bowerman, suggests that you should drink a glass of water for each hour you’re in the air.
Time to Strip Down
To help your skin, you should consider avoiding wearing makeup while in an aeroplane. If you absolutely cannot go barefaced, you’ll need to make some compromises. Make sure to avoid any foundation or powders, as they will definitely contribute to your skin drying out. But, I see no harm in a bit of mascara and a swipe of lip-gloss.
Before I board a flight with a full face on, I always give my skin a quick cleanse in the powder room with a moisturising cleanser or make-up removing wipes. It’s the best thing you can do for your skin – especially on long flights.
Apply, Apply and Reapply
Make sure you have your moisturiser with you throughout the flight. This means that your products must stay with you and never make it into the overhead locker. The longer the flight, the more frequently you should moisturise. Your skin will thank you.
Join the Mile-High Skincare Club
When you reach your final destination, be sure to clean your skin with a gentle facial cleanser or scrub. This will help to remove the dry skin cells and excess oils that may have appeared during the flight. To really get your skin back into tip-top condition, moisturise yourself from head-to-toe when you get to your hotel room or home.
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While some of us like to brush up on the local lingo before we go on holiday, there’s another language to master, too: the language of sun protection. What is UVB? Is there really a difference between SPF20 and SPF30? And what do they mean by ‘water resistant’? If you’re not fluent yet, here’s a handy guide:
UVA
Translation: Ultraviolet A, the long wavelengths that carry radiation from the sun. Exposure to UVA can cause wrinkles, leathery skin and pigmentation. The easiest way to remember it is A for aging.
UVB
Translation: Ultraviolet B, the short wavelengths that cause burning and have links to skin cancer. Think ‘B for burn’. Both UVA and UVB protection is rated on a scale of 0-5 stars on sunscreen packaging, with 5 stars offering the highest level of protection.
SPF
Translation: Sun Protection Factor, which is rated on a scale of 2-50+ with 30 being the minimum recommendation of dermatologists. The SPF in your sunscreen helps block UVB rays.
Broad-spectrum
Translation: A sun protection product that acts against UVA and UVB rays, giving more all-round protection.
Water-resistant
Translation: NOT ‘waterproof’! Never count on your skin being protected just as well after a dip as after your first application of sunscreen. Apply and re-apply regularly.
Remember, apply a broad-spectrum product regularly and consider using a protective day cream on more sensitive skin such as the face every day of the year (like our SKIN protective day cream SPF30), stay out of the sun during the hottest part of the day and don’t forget a hat!
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Trying to make your diet healthier, but don’t know where to start? Just a few easy food swaps can give your diet a nutrition boost.
Many of us make that promise to ourselves in January, but by about March we find our old eating habits sneaking back up on us. Maybe you tried to tackle too much – or maybe you hadn't really thought about what 'eating right' really means. Eating right involves more than just making the right food choices – it's also about eating the right foods at the right time. So here are seven tips to help you to 'eat right.'
1. Protein shake instead of bowl of cereal
A bowl of cereal with milk is quick and easy, but you can pack a lot more nutrition into an equally easy-to-make protein shake.
Why it’s better: A protein shake made with protein powder, milk or soya milk and fruit, will give you more protein, which gives your meal more staying power, and the fruit adds vitamins, minerals and filling fibre. And, since you’ll be drinking the milk – rather than leaving it at the bottom of the cereal bowl – you’ll get a good dose of calcium, too.
2. Plain yogurt and fruit instead of pre-mixed yogurt
Pre-mixed fruit yogurt has very little fruit, and often a lot of sugar. It really doesn’t take that long to slice some fresh fruit into plain fat-free yogurt and drizzle with a little honey or maple syrup. Or, zap some frozen fruit in the microwave for a minute or two, then stir in your yogurt.
Why it’s better: You’ll be getting more fruit (and more fibre), more protein and less sugar.
3. Spinach salad instead of iceberg lettuce
Leafy greens are great, but some – like spinach – are nutrition superstars. Instead of lettuce, try making salads with mild baby spinach.
Why it’s better: A serving of spinach has three times more potassium, calcium and vitamin C, and 50 % more vitamin A than a serving of iceberg lettuce.
4. Beans instead of rice or pasta
Starchy sides of white rice or regular pasta don’t pack the vitamins, minerals and fibre that whole grains do. While brown rice or whole grain noodles would be better, a serving of beans offers up even more nutrition.
Why it’s better: Swapping in beans for a side of rice or pasta means you’ll get more iron and more protein.
5. Edamame soybeans instead of crisps
When you’re craving something savoury for a snack, try some edamame soybeans instead of salty crisps. Look for bags of frozen edamame in the pod at your grocery store – after a five-minute dip in boiling water, they’re ready to eat.
Why it’s better: A half-cup of shelled edamame soybeans (an amount about the size of a tennis ball) has about 9 g of fibre, 11 g of protein, and around 10 % of your daily needs for vitamin C and iron – all for about 120 calories. Show me a crisp that can do that! Also, it takes time to remove the beans from the pods, which slows down the rate at which you eat.
6. Canned salmon instead of canned tuna
Don’t get me wrong – canned tuna is a great food, and certainly one of the easiest ways to work more fish into your diet. But canned salmon (which works well in most recipes calling for tuna) has the nutritional advantage since it contains more healthy fat.
Why it’s better: Wild-caught salmon (and nearly all canned salmon is wild) contains a higher proportion of omega-3 fatty acids compared to farmed salmon. Being a fattier fish, a serving of salmon has about twice the omega-3 fatty acids of a serving of tuna.
7. Avocado instead of mayonnaise or other fats
Avocado can be a great substitute for less healthy fats in all kinds of dishes. One of my favourite ways to use it is to replace the mayonnaise used in tuna (or salmon!) salad. Mashed avocado can replace fatty dressings and sauces – it makes a great dip for raw veggies, and it’s wonderful on grilled fish or chicken.
Why it’s better: Avocado is a good source of monounsaturated fatty acids – similar to what’s found in other healthy fats like olive oil and nuts.
8. Berries instead of orange juice
If you’re trying to work more fruit into your diet, whole fruit is the way to go. The calories in fruit juice can add up quickly, and juice just doesn’t fill you up.
Why it’s better: Fibre is what makes whole fruits more filling compared with fruit juice, and berries are some of the highest fibre fruits around. The 50 calories in a serving of raspberries gives you a 7 grams of fibre in return.
9. Veggie burger instead of beef
If beef burgers are a menu staple, try this food swap – go for veggie burgers made with soy protein or beans instead. When they’re crumbled on top of a salad or nestled on a whole grain bun with plenty of onion, lettuce and tomato, they’re a pretty good substitute for the real thing.
Why it’s better: You’re getting your protein from a plant source, which means a lot less fat and saturated fat than what you’d get from the ground beef.
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It’s nice to feel full and satisfied at the end of a meal – especially if you can do it without overeating. But as the days shorten and the nights become longer, many of us instinctively look for hearty, comforting and satisfying foods. We’ve put together a list of five foods to help you get through the winter months without going off track.
What Makes Foods Satisfying?
There are a few reasons why some foods are more satisfying than others. Foods that provide protein can help to fill you up because protein takes longer to digest than fats or carbohydrates.1 This is what gives protein its staying power.
Did you know that a small amount of unsaturated fat in a meal can help to feel satisfied? That’s because fat slows the rate at which your stomach empties. High-fibre foods can also help to fill you up in a couple of ways. One type of fibre adds volume to foods without adding calories.2 The second type slows the rate at which your stomach empties, which can help you to feel fuller for longer.3
Foods that are rich in water or contain lots of air can also help to feel satisfied.4 This is because they add volume (without adding a single calorie). Most of us tend to determine our own personal fullness from a set volume of food, that doesn’t really vary that much from meal to meal.5 If a food gets some of its volume from fibre, air or water it will take up space in your stomach and help contribute to feeling satisfied.
Eggs
These are super-versatile and work well as delicious main dishes and/or snacks. Protein is more filling than fat or carbohydrate and a single egg provides almost seven grams of protein for less than 70 calories.1 If you want a white omelette, each egg white gives you about three grams of protein for every 20 calories.6
Make it even more satisfying: Add vegetables. Their water and fibre content will help fill you up. Make a filling snack by adding vegetables to an omelette or slicing a hard-boiled egg onto fresh tomato slices.
Oat
Oats are a rich source of soluble fibre.6 Soluble fibre can make food more filling and even slow digestion time because it swells up and thickens when it comes into contact with liquid.3
Make it even more satisfying: Add protein and/or a healthy fat (such as almond butter). Try cooking rolled oats in milk or soya milk. Once it’s done, take off the heat and stir in some protein powder.
Bean Soup
Beans are an excellent source of water-soluble fibre and have the added advantage of containing protein. A bowl of black bean soup can provide 15 grams of healthy plant protein.6
Make it even more satisfying: Have a mixed vegetable salad with a drizzle of olive oil on the side. The fibre in the mixed salad and the unsaturated fat from the olive oil will complement the staying power of the soup’s protein and soluble fibre content.
Raspberry Protein Shake
A protein shake made with protein powder, milk or soya milk and raspberries can fill you up because it contains protein and fibre.3
Make it even more satisfying: Add ice cubes to your shake and blend for couple of minutes for a thicker and even creamier tasting shake.
Non-fat Greek-style Yoghurt
Greek-style yoghurt can have twice as much protein as traditional yoghurt. A single-serve container contains 15 grams of protein and less than 100 calories. Say no to pre-sweetened yoghurts and add your own sweetener – you’ll probably add much less sugar than the manufacturer does! Yoghurt is great to have on its own, but it’s fantastic when added to soups and smoothies for a creamier texture and added protein boost.6
Make it even more satisfying: Top yoghurt with high-fibre berries. Go savoury and mix plain Greek-style yoghurt with chopped cucumber, carrot, red bell peppers and sprinkle salt and black pepper.
1Dhillon, et al. (2016). J Acad Nutr Diet, 116(6):968-83
2Thomas, Erdman, & Burke (2016). J Acad Nutr Diet, 116(3), 501-528.
3Soliman (2019). Nutrients, 11(5)
4Goetze et al. (2007). Am. J. Physiol. Gastrointest. Liver Physiol. 292(1), G11-G17.
5Fiszman et al. (2014). Food Res Int, 62, 551-560.
6USDA, FoodData Central
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Athletes often say that the mental side of their sport is just as important as the physical training they do every day. Make the most of your workouts with our fitness philosophy that can help you to train at your best.
Our fitness philosophy is based on the following five principles: Balance, Personalisation, Safety, Nutrition Timing and Lifestyle. To create a more well-rounded approach, we’ve added two more: Focus and Dedication.
Balance
The best approach to exercise is one that’s balanced and incorporates five key components of health-related fitness. They are: body composition, cardiorespiratory endurance, muscular strength, muscular endurance and flexibility. Make sure that your workouts include these five things.
Safety
If you want your body to change, you must look after it. You can push yourself, but never compromise on exercise form or your own progress.
Personalisation
Your fitness plan should be based on your individual exercise history, current level of fitness and desired fitness goals. Start at the level that is right for you.
Nutrition Timing
In order to achieve your fitness goals, it’s essential to understand proper pre-, during- and post-exercise nutrition.
Lifestyle
Exercise is an important part of an overall healthy lifestyle, which includes proper sleep hygiene, nutrition, social support and personal connection. These lifestyle factors can influence your ability to achieve and maintain your results.
Focus
When you truly focus on your training session and are more self-aware, you’ll use better form, which can have a positive effect on your training intensity level. Create a set routine and plan your pre-workout nutrition so that you can devote all your energy to your workout.
Dedication
It’s important to commit to following your training and nutrition plans. Try writing down positive affirmations every week – or every day - to give yourself a boost of motivation. As you reach your goals, review your journey and set new ones.
To train at your best, you must find an approach that helps you to build mental, as well as physical strength. Use these pillars to check in with yourself and make sure that you’re setting yourself up for success.
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The Nutrition Facts label can provide you with lots of useful information, but what does it mean and how can it help you to make better food choices? We spoke to our experts who told us what you should know.
Step 1: Portion Size vs. Serving Suggestion
What’s the difference between a serving and a portion? A serving of food is the official amount that’s listed on the label, while a portion is the amount that you actually eat. While your portion may not always be the same size as the official serving, all the nutrition information that’s listed on the Nutrition Information panel does refer back to these serving sizes.
The current official serving size of a beverage is 250 millilitres, but many drinks come in much larger cans and bottles that may contain two or more servings. If you were to drink a 500-millilitre bottle of sweetened tea, you’d be drinking two servings, instead of one. This means that you would need to double all the information on the nutrition information panel (kcal and sugar) to work out how much you’ve taken in.
Similarly, for labelling purposes, a serving of potato crisps is 30 grams, which is about 15 individual crisps. However, if you’re eating from a large bag, you’re probably eating several servings without you even realising it. If you want to work out how many kcals you’ve consumed, you will need to count or weigh your crisps before eating them.
Tip from our Experts:
Try to weigh and measure your foods with a scale and use measuring cups until you get good at “eyeballing” your own portions. If you’re keeping track of your calories, it won’t do you much good if you don’t know how much you’re really eating.
Step 2: Nutrients, Saturated Fats and Fibre
Labelling for protein, fat and carbohydrate content is provided on a per-serving basis. The same goes for sugar, fibre and salt. As with the example above, you also need to know how many servings you’re consuming, so that you can estimate your intake of these nutrients accurately.
It’s important to remember that the total carbohydrate listed includes all forms of carbohydrate such as sugar and starch. Below that number you may find separate listings for fibre and sugar. The listing for sugar includes added sugars as well as naturally occurring sugars (such as natural sugar in milk or fruit). With all of this in mind, it’s not always easy to know where the sugar is coming from without looking at the actual ingredients list.
Step 3: % Reference Intake
Another piece of information that you may see on the label is a column with “% Reference Intake.” Reference Intake are standard recommended levels of intake for various nutrients that are established by the European Commission for use on food labels. The information in this column tells you what percentage of the recommended intake for each nutrient is found in a serving of food.
1Ref: EC, Official Journal of the European Union, 2011, L304/18
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Your digestion system is incredible. It does so much without us even realising it. From breaking down food into nutrients and energy, to removing waste from your body and playing a key role in immune health, a healthy gut can have a huge impact on your overall well-being1,2.
What you eat and the way you live your life can influence the well-being of your digestive system3.
A nutrient-rich, balanced diet can help to nourish all of your body’s cells, including those in your digestive tract. Your brain and your digestive tract are in constant communication with each another through a series of signals. An incredible amount of information passes between your gut and your brain, so much so that the nervous system residing in your digestive tract is often called the body’s “second brain”.
On top of that, your gut microflora play an important role in immunity and the cells lining your digestive tract act as physical and biological barriers against microbial invaders2. All these systems help to protect your body against bacteria and viruses that could make you sick.
Are you doing enough to take care of your digestion system? We’ve put together some tips to help you achieve optimal gut well-being.
Fibre, Fluids and Digestive Health
One of the most important things you can do to take care of your digestive health, is to make sure that you are consuming enough fibre*. The average person should consume 25-30 grams of fibre a day5. When it comes to fibre, most people think of it as the substance that helps to keep the digestive process moving – and certain fibres do just that*. But not all fibres work the same way, which is why we often talk about two types of fibre.
Insoluble and soluble fibre can act in different ways. Your digestive system is home to trillions of microorganisms and is also made up of thousands of species6. This bacterial colony is called the gut microbiota. The gut microbiota is like a powerful ecosystem that contains good and bad bacteria. Every single person’s gut microbiota is unique to them and their health needs.
You can introduce beneficial bacteria into your system, by consuming probiotics that can be found in certain foods. These include yoghurt and kefir, pickles, sauerkraut, miso paste and olives7.
Exercise, Stress and Digestive Health
Regular exercise can help to support digestive health in a number of ways. As your muscles contract and your breath deepens during exercise, your intestinal muscles are stimulated, which in turn helps to move food through your system8.
It’s common knowledge that exercise is a good way to reduce stress, but it can also help to soothe and ease digestive upsets that can occur in response to negative emotions9.
The connection between your brain and gut is something you’ve probably experienced in the form of a “gut reaction”. When stress or anxiety strikes, your brain sends a signal to your gut – and the next thing you know you’ve got a churning stomach.
The right snacks at bedtime help athletes recover* and also perform at their best the next day.1
Most active people are pretty good at keeping tabs on their nutrient intake during the day. They’ll plan out their meals, snacks and what they’ll be eating before and after their workout, for recovery.* But if athletes aren’t snacking at bedtime, they might be missing out on an opportunity to optimise their nutrition.
When you’re asleep, your body doesn’t generally have any nutrients coming in. If you can supply your body with the right nutrients before you nod off, it could help your body recover*, help reduce muscle soreness and help you get ready to train the next day.1
Most Athletes can Benefit from Night-Time Snacking
Protein is the usual target for night-time snacking. While the total amount of protein eaten over the course of the day is key, the timing of when that protein is eaten is also important when it comes to maximising muscle development2 Most strength athletes know that protein is important after a workout, but may not realise that a dose of protein at bedtime can help them optimise protein intake and muscle development.1
During sleep, muscle tissues are in repair mode and rely on a steady supply of amino acids in the bloodstream to support muscle protein synthesis.** One of the best sources of protein to take in at bedtime is casein – one of the two major proteins (along with whey) in milk and milk products.3
Whey raises blood levels of amino acids faster and earlier than casein, which is why whey is the go-to protein after a workout to get the recovery process started. But casein digests more slowly than whey, which means that it delivers an overnight supply of protein that can assist with muscle growth.
While night-time protein snacking is most often associated with strength athletes, endurance athletes may benefit, too. Dietary protein supplies the body with the amino acid building blocks the body uses to produce important body proteins such as hormones, and enzymes that help your body back.5
Carbs at Night can Help Athletes, Too
Some carbohydrates at night-time can be beneficial for athletes, too. For an endurance athlete competing in an early morning event, a balanced snack of protein and carbohydrates at bedtime can help to support muscle repair overnight, but it will also bolster carbohydrate stores for the next day.1
Some athletes are concerned about eating before bedtime, under the false assumption that this will somehow affect body fat breakdown during sleep and impede their progress towards becoming more lean. But as long as caloric balance is maintained, taking in supplemental protein or carbohydrate shouldn’t lead to weight gain. And for those athletes who are trying to gain weight, a balanced bedtime snack is a great time to sneak in some extra nutrition and calories.4
1Kerksick et al. (2017) J. Int. Soc. Sports Nut, 14:33
2Jager et al. (2017) J Int Soc Sports Nutr, 14: 20
3Trommelen et al. (2016)Nutrients. 8(12):763.
4Aragon et al. (2017) J. Int. Soc. Sports Nut, 14:16
5Institute of Medicine (2005) Food and Nutrition Board.
*Carbohydrates contribute to the recovery of normal muscle function (contraction) after highly intensive and/or long- lasting physical exercise leading to muscle fatigue and the depletion of glycogen stores in skeletal muscle.
The beneficial effect is obtained with the consumption of carbohydrates, from all sources, at a total intake of 4 g per kg body weight, at doses, within the first 4 hours and no later than 6 hours, following highly intensive and/or long-lasting physical exercise leading to muscle fatigue and the depletion of glycogen stores in skeletal muscle.
**Protein contributes to a growth and maintenance of muscle mass.
Carbohydrate-electrolyte solutions contribute to the maintenance of endurance performance during prolonged endurance exercise.
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In a sea of iced coffee options, unlike hot coffee, Herbalife's version stands out, thanks to its impressive protein content. But what sets it apart? It's not just about the protein; it's the meticulous blend of taste and nutrition. Herbalife's high-protein iced coffee drinks provide a satisfying answer to whether iced coffee is good for you during weight loss, making it a fantastic choice for those looking to maintain their fitness without sacrificing flavour.
Dive into various flavours that promise to delight your taste buds. From the classic richness of mocha to the smooth and creamy vanilla, there's a flavour to suit every preference. Each serving is a treat for your senses and a boost to your nutrition, answering the perennial question: is iced coffee healthy? With Herbalife, the answer is a resounding yes.
The debate around "Is iced coffee good for you?" often overlooks the unique benefits that come with certain types of iced coffee, significantly when enriched with protein and essential nutrients like Herbalife's offerings.
Herbalife iced coffee exceeds the usual perks of caffeine intake. It's for those who ask, "Is iced coffee healthy?" by providing an affirmative answer. Each serving packs a high protein punch, supporting muscle maintenance and growth, which is crucial for anyone looking to stay fit or lose weight. Moreover, with lower sugar content compared to many store-bought options, it's a choice that supports your wellness and weight management goals without compromising on taste.
For the busy bee, convenience is key. Herbalife iced coffee is not just a quick caffeine fix; it's a nutritious beverage that fits seamlessly into any lifestyle. Whether you're rushing out the door or need a mid-afternoon pick-me-up, its ease of preparation makes it a versatile option. Plus, its compatibility with various diets and the ability to mix with other Herbalife supplements enhances its appeal, making it a straightforward choice for anyone looking to maintain a balanced diet on the go.
"How to integrate Herbalife iced coffee into your diet?" is a question many health-conscious individuals ponder. The beauty of this beverage lies in its adaptability. It can serve as a pre-workout energy boost, a post-exercise recovery drink, or a satisfying snack to curb those midday hunger pangs. By incorporating this high-protein large iced coffee, you're not just enjoying a delicious drink but also contributing to your daily protein intake, which is essential for a healthy and active lifestyle.
When comparing Herbalife iced coffee with traditional iced coffee, the differences become clear. Traditional cold brews often come loaded with sugar and lacks nutritional value, offering little more than a temporary energy spike. In contrast, Herbalife's version is formulated with health in mind, providing sustained energy thanks to its protein content and minimal sugar. This makes it an excellent choice for anyone questioning, "Is iced coffee bad for you?" or "Is iced coffee good for weight loss?" With Herbalife, you get the best of both worlds: the refreshing taste of iced coffee and the benefits of a health supplement.
Maximizing the enjoyment of Herbalife iced coffee involves more than just mixing it with water. Here are some innovative ways to elevate your iced coffee experience.
You can transform Herbalife iced coffee into a gourmet experience with a bit of creativity. Consider these ideas:
Smoothie Integration: Blend your iced coffee with Herbalife distributor protein powder, a handful of ice, and your choice of fruit for a nutritious breakfast smoothie.
Iced Coffee Popsicles: Pour mixed iced coffee into popsicle moulds for a refreshing summer treat that's both delicious and energising.
Coffee Ice Cubes: Freeze Herbalife iced coffee in ice cube trays and use them in your drink to intensify the coffee flavour without diluting it as the ice melts.
Pairing your Herbalife iced coffee with the right foods can improve the drink and your meal. Here are some tips:
Morning Kickstart: Enjoy a glass of cold coffee with a protein-rich breakfast like scrambled eggs and avocado toast for a balanced start to your day.
Afternoon Snack: Pair a chilled Herbalife iced coffee with a handful of nuts or a protein bar for an afternoon energy boost that satisfies hunger and refreshes.
Dessert Companion: Complement a slice of dark chocolate cake or a serving of fruit salad with Herbalife iced coffee for a delightful contrast and a guilt-free dessert option.
Herbalife iced coffee isn't just a beverage; it's a versatile addition to your daily routine that supports your health and wellness goals while satisfying your coffee cravings. With its array of flavours and high protein content, it's an excellent choice for anyone looking to enjoy both nutritious and delicious cold coffee. Whether you're experimenting with creative serving ideas, pairing it with your favourite snacks, or simply enjoying a glass of chilled, energising coffee, Herbalife's offering will delight and nourish.
Embrace the endless possibilities with Herbalife iced coffee and discover your new favourite way to stay refreshed, energised, and satisfied - Visit [Herbachoices] to explore the full range of flavours and start enjoying a healthier, tastier coffee experience today.
]]>At their core, protein shakes are a nutritional supplement designed to provide a high protein concentration, often accompanied by various vitamins and minerals. Their primary purpose is to aid in muscle recovery and growth, support weight management, and provide a quick, nutritious meal replacement option for those with hectic lifestyles.
Delving into the world of Herbalife shakes, one finds a unique blend that stands out in the bustling market of protein supplements. But what is a Herbalife shaker? Herbalife shakes are not just about high protein content; they balance taste, quality, and nutritional value. Renowned for their variety of flavours and comprehensive benefits, these shakes cater to various health goals, from muscle building to effective weight management.
Protein shakes, particularly those from Herbalife, offer a range of benefits that cater to diverse health and lifestyle needs.
Protein Shakes Can Aid Muscle Growth
For individuals engaging in regular physical activity, protein shakes provide the essential building blocks for muscle repair and growth. For instance, the high-quality protein in a Herbalife shake benefits and helps replenish muscle fibres post-workout, promoting muscle synthesis and aiding overall muscle recovery.
Protein Can Help You Lose Weight
Integrating a protein shake benefits your diet and can play a pivotal role in weight management. Shakes like those offered by Herbalife can be a valuable tool in your weight loss journey by providing a feeling of satiety and reducing the overall caloric intake.
Taking Protein Before Bed Can Speed Up Recovery
Incorporating a protein shake like Herbalife into your nighttime routine can significantly enhance muscle recovery while you sleep. The slow-releasing proteins work overnight, aiding in the repair and growth of muscle tissue, making it an ideal choice for athletes and fitness enthusiasts.
Protein Shakes Can Boost Your Metabolism
Regular consumption of protein shakes contributes to an increased metabolic rate. This boost in metabolism aids in more efficient calorie burn, helping in weight loss and maintaining a healthy body composition.
Protein Shakes Can Preserve Muscle Mass
As we age, maintaining muscle mass becomes increasingly essential. Protein shakes, particularly those enriched with high-quality protein, are crucial in preserving muscle strength and function, making them a valuable dietary addition for all age groups.
Protein Shakes are Convenient
One of the standout benefits of Herbalife shakes is their convenience. For those with busy lifestyles, they offer a quick, nutritious solution that fits seamlessly into any schedule, ensuring you never miss out on essential nutrients.
The efficacy of a Herbalife breakfast plan lies in their scientifically-backed composition. Protein, an essential macronutrient, is crucial for the building, maintaining, and repairing tissues in the body. Herbalife shakes optimise this by providing a balanced blend of protein, carbs, fats, vitamins, and minerals, efficiently catering to the body's needs.
Incorporating Herbalife shakes into your diet is straightforward. You can use them as a meal replacement, a post-workout recovery drink, or a healthy snack between meals. The versatility of these shakes allows you to enjoy them as part of various recipes, making them a delightful and beneficial addition to your daily routine.
Understanding the difference between plant-based and whey protein shakes is vital for making an informed choice. Whey protein is renowned for its rapid absorption and high amino acid content, making it a favourite among athletes. On the other hand, plant-based protein shakes offer an excellent alternative for those following a vegan diet or lactose intolerance, providing essential amino acids through plant sources.
The beauty of Herbalife supplements lies in their versatility. You can get creative by adding fruits, vegetables, nuts, or seeds to your shake, making it not just a health supplement but a delightful treat. Experimenting with different combinations can keep your diet exciting and allow you to enjoy the Herbalife protein powder benefits in various delicious forms.
While protein shakes are generally safe, using them wisely is essential. Overconsumption can lead to digestive issues, and those with specific health conditions should consult with a healthcare professional before adding them to their diet. We design Herbalife shakes to be a part of a balanced diet, ensuring safety and efficacy.
Sustainability is a growing concern in the nutrition industry. Herbalife is committed to responsible sourcing and production practices, aiming to minimise environmental impact while providing high-quality products. This commitment reflects a broader trend towards more sustainable and eco-friendly practices in the health and wellness industry.
Herbalife shakes distinguish themselves through their nutritional balance, taste, and quality. Unlike many other brands, Herbalife focuses on the holistic health benefits of their products, ensuring they meet the needs of a diverse range of consumers. Their commitment to quality and customer satisfaction places them at the forefront of the protein shake market.
Herbalife, a renowned name in nutrition and wellness, has garnered attention for its products designed to help individuals achieve their health and fitness goals. But “how does Herbalife work,” and how can you make the most of these products? In this comprehensive guide, we will delve into the effectiveness of Herbalife and provide you with valuable insights on how to harness its potential for your well-being.
At Herbalife, the commitment to helping people lead healthier lives is at the core of everything we do. Whether you're looking to manage your weight, improve your nutrition, or enhance your overall vitality, Herbalife offers a variety of solutions tailored to your unique needs. Join us on this journey to discover the science behind Herbalife and how it can transform your life.
One of the most common questions when considering Herbalife is, "Do Herbalife products work?" "Is Herbalife good for you?" are valid questions, and we're here to provide some insights.
Herbalife’s meticulously crafted products have a foundation in nutritional science. They support various health and wellness goals, from weight management to improved energy levels. We back the effectiveness of Herbalife products with extensive research and a dedicated team of experts who continually strive to enhance the formulations.
Many individuals have experienced positive results with Herbalife, reporting improved overall well-being, increased energy, and successful weight management. However, it's important to note that the effectiveness of Herbalife products can vary from person to person, depending on factors like individual goals, consistency, and adherence to recommended usage.
When embarking on your Herbalife journey, understanding the fundamental principles of weight loss is crucial. Herbalife products support your goals, but they work best when combined with a basic understanding of how weight loss occurs.
At its core, weight loss is about creating a calorie deficit, where you burn more calories than you consume. A Herbalife weight loss plan can assist you in this process by providing balanced and nutritious options that help control your calorie intake while supplying essential nutrients.
Here are some fundamental principles to keep in mind:
By integrating these principles with Herbalife products, you can harness their full potential in achieving your weight management goals.
Personalization is the key to success with Herbalife. Your journey to better health and wellness is unique, and Herbalife understands that. Start by assessing your goals: weight management, improved nutrition, or enhanced athletic performance. Next, consult your Herbalife coach, who will create a tailored plan for you. They'll help you choose the right products, adjust serving sizes, and recommend additional dietary supplements. As your progress unfolds, your coach will make necessary adjustments to keep you on track. With this personalized approach, you can trust that Herbalife is committed to helping you achieve your health and wellness goals.
Choosing the right Herbalife products is crucial for your wellness journey. It begins with understanding your specific goals and needs. If you want to manage your weight, Herbalife offers a range of nutritional shakes and supplements designed to support healthy weight management. Herbalife has sports nutrition products for athletes or fitness enthusiasts that enhance performance and recovery. Moreover, their general wellness products cater to overall health, ensuring you get the essential nutrients your body requires. Consult with your Herbalife coach before you buy Herbalife products online to determine the ideal combination of products tailored to your objectives. With the right Herbalife products, you'll be on the path to achieving your wellness goals effectively and efficiently.
Achieving the best results with Herbalife means integrating their products into a balanced diet. Herbalife products complement your daily meals, only replace them partially. Enjoy a Herbalife Formula 1 Shake as a healthy meal replacement option. You can customize it with fruits, veggies, or even a scoop of protein powder to suit your preferences. Snack on Herbalife Protein Bars or nuts daily to maintain energy levels. Additionally, incorporating fresh, whole foods like lean proteins, colorful fruits, and vegetables alongside Herbalife products ensures you receive a well-rounded nutrition profile. Fusing Herbalife and a balanced diet can enhance your overall health and wellness.
While Herbalife products are generally safe, it's essential to follow some precautions. Always read product labels and guidelines to ensure proper usage. Consult a healthcare professional before starting any new dietary regimen if you have underlying health conditions. It's crucial to use Herbalife as a part of a balanced diet rather than relying solely on it for nutrition. Stay hydrated by drinking plenty of water throughout the day. Avoid excessive consumption of any single Herbalife product. Maintaining moderation and awareness of your body's responses will help you get the best results while staying safe on your Herbalife journey.
Consistency is the key to success with Herbalife. Stick to your personalized regime, and don't skip meals or supplements. Gradually incorporate Herbalife into your daily routine, making it a habit rather than a sporadic choice. Track your progress, whether it's weight loss, improved energy, or overall well-being, to stay motivated. Engage with your Herbalife community, share your experiences, and seek support and advice when needed. Remember that results vary from person to person, so be patient and committed to achieving your health and wellness goals. Maintaining consistency will maximize the benefits of Herbalife products and achieve the best results over time.
One of the incredible aspects of Herbalife is the sense of community it offers. Joining Herbalife connects you with like-minded individuals on a journey toward better health. Engage with fellow Herbalife enthusiasts through local events, online forums, or social media groups. Sharing your experiences, tips, and success stories can motivate and inspire you and others. Building a supportive network keeps you accountable and provides a source of encouragement when faced with challenges. Together, you can navigate the Herbalife journey, celebrate achievements, and discover the immense benefits of a healthier lifestyle through this vibrant community.
Herbalife is not just about products; it's a holistic approach to health and wellness. Herbalife has a proven track record and offers practical solutions to help you reach your health and fitness goals. Whether you aim to lose weight, improve your nutrition, or boost your energy levels, Herbalife provides the necessary tools and support. Remember, success with Herbalife lies in understanding the products, personalizing your regime, and incorporating them into a balanced lifestyle. Prioritize safety, maintain consistency, and embrace Herbalife's sense of community. Following these steps, you can embark on a transformative journey toward a healthier and happier you.
]]>HerbaChoices is the top UK distributor of HerbaLife and also offers a range of supplements, protein powders, and multivitamins. Visit our online store to find out more today!
Elevating Mood Naturally: Herbal Approaches to Emotional Wellness
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Throughout human history, the vast expanse of nature has generously offered solutions to many of our physical and emotional ailments. The echoing wisdom from ancient civilisations underscores the potency and significance of natural remedies. Specifically, certain herbs have been singled out across diverse cultures for their mood-enhancing properties. These natural wonders have been used to combat feelings of despair, sadness, and general emotional imbalance. By understanding and harnessing their potential, we can tap into age-old secrets that align our emotional state with the harmonious rhythm of nature.
The Science Behind Herbal Mood Enhancers
Plants are a treasure trove of complex compounds, many of which interact synergistically to bring about health benefits. When these compounds enter our system, they often affect various physiological pathways, including those in our nervous system. Some herbs, for instance, modulate the levels of neurotransmitters, the chemicals that facilitate communication between
nerve cells and influence our moods. Others might offer adaptogenic benefits, allowing our bodies to better cope with and respond to stresses. As science progresses, we're continuously uncovering the intricacies of these interactions and how they culminate in mood regulation.
Common Herbal Remedies
Below we explore some of the most commonly used herbal remedies to support emotional health. Remember: Before taking any sort of herbal supplement, it’s crucial to consult with your physician first.
St. John's Wort
For centuries, St. John's Wort has held a significant place in traditional medicine cabinets around the world. Known for its bright yellow flowers, it’s often associated with the power of the sun and light. Studies have shown that hypericin, one of its primary compounds, has an intriguing ability to affect serotonin levels, a neurotransmitter crucial for maintaining mood balance. This mechanism mirrors, to some extent, the action of modern antidepressant drugs. Yet, while its potential is compelling, it's paramount to approach its use with informed caution and always seek guidance from health practitioners, especially given its known interactions with various medications.
Lavender
Lavender, with its unmistakable fragrance, has a storied history in both culinary and therapeutic contexts. In the realm of emotional health, lavender is most commonly associated with its calming attributes. Whether inhaled as an essential oil or consumed as an extract, its constituents, like linalool, offer pronounced relaxation benefits. Interestingly, the modern wellness market has seen a surge in holistic products that aim to encapsulate the essence of such herbs, providing individuals with easy-to-use remedies that echo the calming virtues of plants like lavender.
Ashwagandha
Ashwagandha, often referred to as “Indian Ginseng,”is a stalwart in Ayurvedic medicine. This versatile herb has been prescribed for a myriad of conditions over the centuries. Its adaptogenic nature means it can help the body maintain homeostasis, especially during times of physical or emotional stress. By modulating cortisol, the body's primary stress hormone, Ashwagandha can mitigate feelings of fatigue and enhance overall mood. Its rich history and increasing body of supporting scientific literature make it a compelling herb for those exploring natural mood solutions.
Rhodiola Rosea
Growing in the cold, challenging climates of Europe and Asia, Rhodiola Rosea is often seen as a testament to resilience and endurance. Many traditional practitioners have turned to this herb to combat fatigue and to invigorate the spirit. Modern science has highlighted its potential in positively influencing stress hormones and certain neurotransmitters. Regular intake might lead
to enhanced mood, reduced feelings of burnout, and sharper cognitive functions. Its rise in global popularity is a testament to its potential benefits.
THCa
THCa, or tetrahydrocannabinolic acid, is a non-psychoactive precursor to THC found in raw and living cannabis plants. While most commonly associated with the cannabis plant, it's important to note that THCa in its raw form doesn't produce the "high" associated with THC. Recent studies suggest that THCa holds potential therapeutic benefits for emotional health. It has shown anti-inflammatory properties, which might indirectly support brain health. Some users report relief from symptoms of depression and anxiety, suggesting a possible role in modulating mood and stress responses. Additionally, THCa might aid in improving sleep patterns, making it a potential natural remedy for insomnia.
Passionflower
Beyond its enchanting name, Passionflower has robust credentials in natural medicine, especially in indigenous practices of the Americas. Celebrated for its sedative and calming properties, it has been traditionally employed against sleep disturbances and anxiety. The intricate network of compounds in Passionflower works in concert to ease the mind and induce a state of relaxation. Its gentle yet potent nature makes it an intriguing option for those seeking herbal serenity.
Lemon Balm
Lemon balm, Melissa officinalis, is a herb treasured not just for its delightful aroma but also for its medicinal virtues. Originating from the Mediterranean, its leaves, when brewed as tea or processed into extracts, have been observed to offer a range of benefits from reducing anxiety to aiding sleep. The presence of compounds like rosmarinic acid plays a pivotal role in its mood-enhancing potential. Regular incorporation of Lemon Balm into one's regimen can be a step towards holistic emotional well-being.
Safety First: Precautions with Herbal Remedies
Herbs, despite their natural origins, come with their own set of precautions. Every individual's biochemistry is unique, and hence, reactions to herbs can vary. There's also the vital aspect of drug-herb interactions that could potentially affect the efficacy of medications or lead to unwanted side effects. Ensuring correct dosages, understanding the herb's full profile, and consulting with qualified healthcare professionals are non-negotiable steps before embarking on any herbal journey.
Conclusion: Embracing Nature's Mood-Enhancing Palette
In our collective quest for emotional balance and well-being, the natural world offers a rich and diverse tapestry of solutions. These herbal allies, with their deep roots in traditional practices and increasing scientific validation, present a promising avenue to explore. By aligning
ourselves with the wisdom of nature and treading with informed intention, we can hope to achieve a harmonious state of mind.
]]>In a world where everyone seems to be searching for the “best” or “most effective” weight loss solutions…
…Herbalife, a global leader in health and nutrition, has introduced a product that has been gaining popularity: Herbalife Tea.
In this blog post, we will explore the 7 incredible benefits of Herbalife Tea and how it can become a valuable addition to your weight loss journey.
Herbalife Tea is formulated to give your metabolism a much-needed kickstart. Its thermogenic properties help raise your metabolic rate, which means your body burns calories more efficiently. This can be particularly helpful if you’re looking to shed excess pounds.
Many individuals struggle with energy levels while dieting. Herbalife Tea contains caffeine from black and green tea extracts, providing a natural energy boost. This can help combat the fatigue often associated with calorie restriction and encourage you to stay active.
The caffeine in Herbalife Tea isn’t just about energy; it also improves mental clarity, focus, and alertness. This can be especially beneficial during your weight loss journey, as it helps you stay on track and make healthier choices.
One of the challenges of weight loss is managing hunger and cravings. Herbalife Tea can help with its appetite-suppressing properties. Sipping on a cup of Herbalife Tea between meals can help curb your appetite and prevent overeating.
Herbalife Tea is rich in antioxidants, thanks to ingredients like green tea extract. Antioxidants play a vital role in neutralizing harmful free radicals in your body, which can support overall health and well-being.
A healthy digestive system is crucial for effective weight loss. Herbalife Tea contains botanical ingredients like ginger and cardamom, known for their digestive benefits. These ingredients can help soothe your stomach and promote better digestion.
Proper hydration is essential for weight loss and overall health. Herbalife Tea can contribute to your daily fluid intake while providing a pleasant flavor. Additionally, some users find that the tea has a mild diuretic effect, which can help flush out excess water weight.
Now that we’ve explored the fantastic benefits of Herbalife Tea, let’s discuss how to make it a part of your daily weight loss routine:
Morning Boost:
Start your day with a cup of Herbalife Tea to kickstart your metabolism and increase energy.
Mid-Morning Snack:
If you tend to get hungry between breakfast and lunch, sip on Herbalife Tea to control your appetite.
Afternoon Pick-Me-Up:
Beat the afternoon slump by enjoying another cup of Herbalife Tea to stay focused and alert.
Pre-Workout:
Herbalife Tea can be a great pre-workout beverage to boost energy and enhance calorie burn during exercise.
Evening Relaxation:
Some users find that Herbalife Tea’s calming properties make it an excellent choice for winding down in the evening.
Incorporating Herbalife Tea into your weight loss journey can offer a multitude of benefits, from boosting your metabolism and increasing energy to helping control your appetite and supporting digestion. However, it’s important to remember that Herbalife Tea should be part of a holistic approach to weight loss, which includes a balanced diet and regular physical activity.
If you would like to try Herbalife tea we would love to help you!
]]>This guide aims to ask questions such as how to have a healthy relationship with food. It also looks into the various dimensions of a healthy relationship with food. You will learn the importance of balanced eating habits focusing on nourishment rather than restriction. We'll explore the concept of emotional eating and how to differentiate between eating for hunger and other reasons. Mindfulness practices and their role in enhancing your eating experience will also be a key focus, helping you to be more present and aware during meals. A Herbalife nutrition distributor is in the market to help you with your meal.
A healthy relationship with food is characterized by a balanced, mindful, and positive approach to eating. It involves viewing food as a source of nourishment and pleasure rather than just a means for weight control or a source of guilt. In a healthy relationship with food, individuals eat based on hunger and nutritional needs, which you can get from Herbalife breakfast rather than emotional cues or societal pressures. This approach encompasses several key elements:
Balance and Variety: Embracing a wide range of foods without labeling them as 'good' or 'bad' and understanding that all foods can fit into a healthy diet in moderation.
Listening to Your Body: Paying attention to hunger and fullness cues and eating accordingly. This means eating when you’re hungry and stopping when you’re satisfied.
Emotional Wellness: Recognizing the role of emotions in eating habits and finding ways other than food to cope with emotions.
Mindfulness: Being present during meals, savoring the eating experience, and appreciating the flavors, textures, and sensations of food.
Freedom from Dieting: Moving away from a restrictive mentality and focusing on sustainable, nourishing eating patterns.
Our relationship with food is crucial because it affects not just our physical health but also our emotional and psychological well-being. A healthy relationship with food can lead to better overall health outcomes, including a balanced diet, a healthy body image, and reduced stress around eating. On the other hand, a negative relationship with food can lead to unhealthy eating patterns, nutritional deficiencies, and emotional distress.
Food is more than just fuel; it's a vital part of our social and cultural lives. How we eat impacts our energy levels, mood, and ability to enjoy life. A positive and mindful approach to food can enhance our enjoyment of meals, improve our self-esteem, and contribute to a more balanced lifestyle. Therefore, understanding and developing a healthy relationship with food is a key component of overall wellness and quality of life.
Developing a healthy relationship with food is a journey that involves changing how we think about and interact with food. You can start this journey in the morning with Herbalife coffee. Here are some key strategies to help you cultivate a healthier relationship with food:
Mindful eating is about being fully present during your meals, paying attention to your food's taste, texture, and aroma. It involves eating slowly, without distraction, and knowing how food makes you feel. This practice can enhance your enjoyment of food, help you recognize your body’s satiety signals, and prevent overeating.
Your body can naturally regulate food intake if you listen to it. Pay attention to your hunger cues and eat when you feel physically hungry. Equally important is recognizing when you are full and stopping eating. This helps in maintaining a healthy weight and prevents the discomfort of overeating.
Avoid labeling foods as 'good' or 'bad.' Restricting certain foods can lead to cravings and binge eating. Instead, focus on including a variety of foods in your diet. Balance and moderation are key. This means enjoying treats in moderation while nourishing your body with foods rich in the nutrients it needs.
Eating guilt-free is an integral part of having a healthy relationship with food. It means allowing yourself to enjoy food without feeling guilty or shameful afterward. This approach involves understanding that occasional indulgences are a normal part of a balanced diet. Eating guilt-free is about removing the moral judgment from food choices and focusing instead on how foods make you feel physically and emotionally.
Establishing a routine of regular meals and snacks can significantly improve your relationship with food. Eating at consistent times helps regulate hunger, provides steady energy throughout the day, and can reduce the likelihood of overeating. It’s important to listen to your body and eat when you’re hungry, but having a general meal routine can provide a framework that helps keep your eating habits on track. Regular meals also ensure your body gets the nutrients it needs throughout the day to function optimally.
Making your plate involves creating balanced meals that include a variety of food groups. Aim to fill your plate with vegetables, fruits, whole grains, lean protein drink mix, and healthy fats. This ensures you get a wide range of essential nutrients and makes meals more satisfying and enjoyable. A balanced plate helps maintain energy levels, supports overall health, and can be more physically and mentally satisfying. Remember, balance is key, and all food groups have a role in a healthy diet.
Managing cravings is a crucial aspect of maintaining a healthy relationship with food. An effective strategy is to keep temptation out of immediate sight. While it's not necessary to eliminate your favorite treats, not having them readily accessible can help you make mindful choices about when and how much of them you eat. This approach is not about restriction but about creating an environment that supports your healthy eating goals.
Maintaining a food journal can be a powerful tool for understanding your eating habits and patterns. It's not just about tracking what you eat but also noting how you feel before, during, and after eating. This practice can help identify triggers for emotional eating, recognize patterns that may not be conducive to your health goals, and provide insight into your relationship with food. A food journal is also a great way to celebrate your successes and track your progress toward a healthier relationship with food.
If you find managing your relationship with food alone challenging, don't hesitate to seek professional help. Dietitians, nutritionists, therapists, or other health professionals trained in eating behaviors can provide valuable guidance and support. They can help you develop personalized strategies to improve your relationship with food, address any underlying issues, and guide you toward a more balanced and healthy approach to eating.
Developing a healthy relationship with food is a multi-faceted journey that involves mindful eating, listening to your body, and embracing balance and variety in your diet. It's about moving beyond guilt and restriction, establishing regular eating routines, and understanding the psychological aspects of eating. Remember, it's not about striving for perfection but finding a balance for your unique body and lifestyle. Adopting these practices and seeking help when needed can cultivate a nourishing and positive relationship with food, a cornerstone of overall health and well-being.
]]>Before diving into a specific diet, it's essential to reflect on why you're seeking this change. Do you want to lose weight or have better energy levels? Which diet is best for me? Is it managing a health condition or simply striving for overall wellness? Understanding your motivation and “which diet is right for me” provides a precise roadmap, ensuring your diet aligns with your goals. Keep in mind that the best diet isn't necessarily the trendiest; it's the one that fulfils your objectives and improves your relationship with food.
Everyone has a unique eating style. Some people thrive on regular, small meals throughout the day, while others prefer larger, infrequent meals. Some enjoy meticulous meal planning, and others lean towards spontaneous food choices. When selecting a diet, ensure it complements your eating habits and preferences. This alignment makes the diet more manageable and increases the likelihood of long-term success.
Accountability plays a pivotal role in the success of any diet. Some individuals are self-starters, finding it easy to stay on track without external support. They eat a low-carb diet with healthy carbs and follow strict diet patterns on their journey to losing weight. Others, however, benefit from a more structured approach through professional guidance, a support group, or tracking apps. Gauge where you stand on this spectrum and select a diet that gives you the right level of accountability. Remember, seeking support is highly effective; it's about crafting a path that ensures success.
Embarking on a diet shouldn't mean parting ways with foods you love entirely. The most successful diets often integrate favoured foods in moderation or provide alternative preparations like Herbalife nutrition products, ensuring a sense of fulfilment rather than deprivation. A diet you can relate to is more sustainable, ensuring you stay motivated and engaged. For example, if you're a chocolate lover, a diet incorporating chocolate-flavoured protein bars could be more enticing than eliminating it. Remember, contentment with what you eat significantly affects a diet's sustainability and overall well-being.
Time is a crucial factor in the effectiveness of any diet. Before jumping into a new regimen, assess the time you can and are willing to dedicate daily. Are you up for intricate recipes that take an hour to prepare, or are you more inclined towards quick and straightforward meals? Similarly, can you afford the time for detailed macro counting, or would a more straightforward portion-controlled approach work better? Matching a diet to your daily schedule ensures that it naturally fits into your lifestyle, minimising friction and making adherence easier and more enjoyable.
While many diets often promote exotic and sometimes expensive ingredients, it's essential to consider the practicality of incorporating these into your routine. For many, a diet prioritising affordable and easily accessible healthy foods like Herbalife breakfast is more feasible in the long run. Moreover, diets that favour uncomplicated preparations make it easier to stay on track, especially during busy days or when energy is low. Opt for a diet that aligns with your budget and kitchen prep skills. A plan that respects your wallet and time can make the journey toward better health smoother and more achievable.
Setting realistic expectations about maintaining weight loss speed is crucial when evaluating a diet. Rapid weight loss might seem appealing, but it often involves extreme restrictions and can lead to quick rebound weight gain. You can lose weight quickly if you eat fewer calories and follow low-carb diets. But it may result in severe consequences. A gradual approach, on the other hand, might seem slower but often results in more sustainable outcomes and healthy weight. You can add Herbalife supplements to your diet for better results. So, before starting your weight loss diet, consider the weight loss speed. Prioritise long-term health and sustainability over swift, temporary results.
A successful diet isn't just about cutting calories or eating veggies from specific food groups; it's also about addressing and transforming detrimental eating habits. Whether it's late-night snacking, consuming too much sugar, or skipping meals, your chosen diet should help identify and combat these habits. Personal introspection and healthy diets that provide tools and strategies to change these patterns will lead to more profound, lasting results. Remember, it's as much about changing your relationship with food as it is about the food itself. Include healthy recipes to create a balanced diet that results in healthy habits.
Different personalities require different approaches. Some people thrive with a structured plan for every meal, and there's little room for deviation, providing a clear path and minimises daily decision-making. Others, however, feel trapped by such rigidity and crave the freedom to make choices. For them, a more flexible diet that provides guidelines rather than strict rules might be more appealing. Recognising which category you fall into can significantly impact your diet's success and overall satisfaction.
Before embarking on any diet, especially if you have underlying health conditions, it's always wise to consult with a healthcare professional or registered dietitian. They can provide insights tailored to your needs, ensuring your dietary choices are safe and effective. A professional can also help debunk myths, steer you away from fad diets, and offer evidence-based advice. This step might seem like an additional effort, but personalised guidance can be invaluable in your optimal health journey.
Finding the proper diet is a profoundly personal journey rooted in individual needs, preferences, and lifestyles. Instead of chasing the latest fad, it's about understanding oneself and making informed choices that foster long-term health and happiness. Considering the above tips, you're better equipped to navigate the vast dieting world. Remember, the best diet is not just about shedding pounds—it's about enhancing your quality of life. Embrace the process, and here's to a healthier, more vibrant you!
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One of the first questions people ask on a weight loss journey is “How much protein should I eat to lose weight”? That's because there are so many benefits of protein in everything from weight loss to glowing skin – there’s no shortage of people online saying “increase your protein”! But what does that mean?
In this comprehensive guide, we’ll explore the science behind protein requirements for weight loss and introduce you to the rule of “1 to 2 grams of protein per kilogram of lean body mass.”
Before diving into specific protein recommendations and answer the question “How much protein should I eat to lose weight”, it’s essential to understand why protein is so vital for weight loss:
Alright, so back to your question, “How much protein should I eat to lose weight”?
All you need to remember this simple rule…
Now, let’s explore the rule of thumb for protein intake during weight loss: “1 to 2 grams of protein per kilogram of lean body mass.” This rule is based on scientific research and offers a personalized approach to determining your protein needs.
Now…
If you are from the USA or US pounds and wondering “How much protein should I eat to lose weight” here is a sample protein calculation using pounds!
Let’s illustrate this rule with a sample calculation:
Now that you have an answer to the question “How much protein should I eat to lose weight” – you might be wondering “How do I get more protein in my diet”
There are several ways to accomplish this…
Animal-Based Protein Sources
Plant-Based Protein Sources
Seeds and Nuts
Whole Grains and Plant-Based Proteins
Protein Supplements
For a complete list of proteins in each category visit my post “50 High-Protein Foods for Weight Loss (Including Plant-Based Options)“
Protein plays a pivotal role in successful weight loss, promoting satiety, boosting metabolism, preserving lean muscle mass, and facilitating fat loss. The rule of “1 to 2 grams of protein per kilogram of lean body mass” offers a personalized approach to determining your protein needs during your weight loss journey.
However, it’s important to remember that individual requirements may vary based on factors such as activity level, age, and overall health. Consulting with a healthcare professional or registered dietitian can provide you with personalized guidance to optimize your protein intake for weight loss success.
By incorporating the right amount of protein into your daily diet and monitoring your progress, you can achieve your weight loss goals while maintaining a healthy, balanced lifestyle. Remember, nutrition is just one piece of the puzzle—regular physical activity, adequate sleep, and stress management are equally important components of a holistic approach to weight loss and overall well-being.
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The immune system is a complex network of cells, tissues, and organs that work together to defend the body against harmful pathogens like bacteria, viruses, and other foreign invaders. It plays a crucial role in maintaining overall health. It is responsible for identifying and targeting foreign substances that enter the body.
The immune system has two main components: the innate immune system, which provides immediate but general protection against pathogens, and the adaptive immune system, which develops a specific response to pathogens the body has encountered. A strong immune system protects the body against infections and diseases.
The immune system works in a coordinated manner to fight off harmful pathogens. It involves a series of steps to identify, target, and eliminate foreign invaders.
First, the innate immune system provides an immediate but non-specific defence against pathogens. It includes physical barriers like the skin and mucous membranes and immune cells that attack foreign substances.
Next, the adaptive immune system comes into play. It develops a specific response to pathogens by creating antibodies and memory cells. The immune system can respond more quickly and effectively if the body reencounters the same pathogen.
The immunity system also involves a regulatory component that helps control the immune response and prevent it from attacking the body's cells. Together, these components keep the body healthy and free from infection.
A balanced diet and nutritious foods are essential for strong immunity. Consuming various citrus fruits, vegetables, lean proteins, whole grains, and healthy fats can provide the essential nutrients your body needs to function optimally. Vitamins and minerals, like vitamins C, D, and zinc, are essential for immune health. You can also buy herbalife products and add dietary supplements to avoid deficiency.
Additionally, probiotics found in fermented foods like yoghurt and sauerkraut can help maintain a healthy gut microbiome, which is closely linked to immune function. Avoiding processed foods, sugary drinks, and excessive alcohol can also help support your immune system.
Chronic stress can hurt your immune system, making you more susceptible to infections. Stress hormones like cortisol can suppress the immune response and alter the production of immune cells.
Finding ways to manage stress, such as mindfulness, meditation, exercise, or time in nature, can help support your immune system. Additionally, staying connected with loved ones, practising gratitude, and engaging in activities that bring you joy can also help reduce stress and boost your immune health.
Sleep is crucial for a healthy human immune system. During sleep, the body produces and releases cytokines, which are proteins that regulate the immune response. Lack of sleep can lead to a reduction in these protective cytokines and a decrease in the activity of immune cells.
Aim for 7-9 hours of quality sleep each night to support your immune system. Establishing a regular sleep routine, creating a comfortable sleep environment, and avoiding screens and caffeine before bedtime can help improve sleep quality.
Drinking enough water is essential for overall health and can help support your immune system. Water helps carry oxygen to your cells, remove waste products, and transport nutrients. It also helps to keep the mucous membranes in your nose and throat moist, which can help trap pathogens and prevent them from entering your body. Aim to drink at least 8-10 glasses of water daily, more if you are physically active or live in a hot climate. Avoid sugary drinks and excessive amounts of caffeine, which can lead to dehydration.
Regular physical activity can help support your immune system. Exercise helps improve circulation, allowing immune cells to move freely throughout the body and perform their functions more effectively. It also helps reduce stress and enhance the quality of sleep, which are important for immune health. Aim for at least 150 minutes of moderate-intensity weekly exercise, such as brisk walking, swimming, or cycling. Finding an activity you enjoy and can stick with over the long term is important.
While it's always best to get nutrients from whole foods, herbalife dietary supplements may sometimes be necessary to fill in any gaps in your diet. Vitamin C, D, zinc, and omega-3 fatty acids are all important for immune health and may be worth considering as supplements. However, it's always best to consult a professional before starting any new supplement regimen. They can help you determine the right supplements and recommend the appropriate dosage.
In conclusion, boosting your immune system is crucial for maintaining good health and fighting infections. By making simple lifestyle changes, such as eating a healthy diet, managing stress, eating herbalife healthy snacks, getting enough sleep, staying hydrated, exercising regularly, and taking supplements, you can help support your immune system and keep it functioning optimally. Remember, it's always best to consult with a healthcare professional before significantly changing your diet or exercise regimen or starting any new supplements. Stay healthy and care for your immune system; it works hard to care for you!
]]>Protein is a crucial element in any effective weight loss strategy for several compelling reasons.
That's why we've put together this list of top 50 high-protein foods for weight loss - as an easy reference for you to find the proteins that you want to add to your grocery list. But first lets cover a few reasons why protein is so important when it comes to your weight loss plan.
First and foremost, protein is a satiating nutrient. When included in your meals, it helps you feel fuller for longer, reducing the urge to snack on calorie-dense, unhealthy foods between meals. This satiety effect can lead to a reduced overall calorie intake, which is pivotal for creating the calorie deficit necessary for weight loss.
Furthermore, protein plays a pivotal role in preserving and building lean muscle mass. As you embark on a weight loss journey, the goal is often to shed excess fat while retaining lean muscle tissue. Protein serves as the building blocks for muscles, helping to repair and rebuild them, especially after exercise. By preserving lean muscle, you can maintain a higher resting metabolic rate, which means your body burns more calories even at rest. This metabolic advantage can be a game-changer in achieving and sustaining weight loss.
Additionally, a higher protein intake helps to curb the loss of muscle mass that can often occur during calorie restriction, leading to a healthier and more sustainable weight loss process. So, when you're working towards your weight loss goals, don't underestimate the power of protein as your trusty ally on the journey to a healthier, fitter you.
Now that we've covered the benefits of protein for weight loss let's dive into...
Incorporating these high-protein foods into your diet can help you meet your protein requirements while working towards your weight loss goals. Whether you're a meat lover or prefer plant-based options, there are plenty of protein-packed choices to keep you satisfied and energized on your journey to a healthier you. Remember to maintain a balanced diet and consult with a healthcare professional or registered dietitian for personalized dietary advice.
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Protein is often hailed as the building block of life, and for good reason. These essential macronutrients play a fundamental role in maintaining and enhancing our overall health and well-being. In this blog post, we will delve deep into the world of protein, exploring its vital functions in the body and uncovering the numerous benefits it offers for our health.
Before we dive into the benefits of protein, let’s understand what protein is. Protein is a complex molecule composed of amino acids, often referred to as the “building blocks” of protein. These amino acids link together in specific sequences to form various proteins, each with its unique structure and function.
One of the most well-known benefits of protein is its role in muscle growth and repair. When you engage in physical activities, particularly strength training or resistance exercises, your muscle fibers experience microscopic damage. Protein, specifically the amino acids it contains, is crucial for repairing and rebuilding these muscle fibers, making them stronger and more resilient.
Protein is incredibly effective in supporting weight management efforts. Firstly, it has a high satiety factor, meaning it helps you feel full and satisfied, reducing the likelihood of overeating. Secondly, the thermic effect of food (TEF) for protein is higher than for fats or carbohydrates. This means your body burns more calories during the digestion and absorption of protein, contributing to increased calorie expenditure.
Protein is the foundation of our immune system. It is involved in the production of antibodies, which are essential for identifying and fighting off harmful pathogens such as bacteria and viruses. A sufficient intake of protein helps maintain a robust immune response, reducing the risk of infections and illnesses.
Our brain relies on various neurotransmitters and hormones to function correctly, and many of these are made from amino acids derived from protein. Tyrosine, for example, is an amino acid that is converted into dopamine, a neurotransmitter associated with mood and motivation. A steady supply of protein is crucial for maintaining optimal brain function and emotional well-being.
Collagen, the most abundant protein in our bodies, plays a vital role in maintaining the health and elasticity of our skin. Protein also contributes to the strength and structure of our hair and nails. A diet rich in protein can help keep your skin glowing, your hair lustrous, and your nails strong.
Protein is involved in hormone production and regulation. Hormones are chemical messengers that play a pivotal role in various bodily functions, including metabolism, growth, and mood. Without an adequate intake of protein, hormonal imbalances can occur, leading to a range of health issues.
Enzymes are proteins that catalyze chemical reactions in the body, making them essential for various metabolic processes. From breaking down food in the digestive system to facilitating cellular energy production, enzymes rely on protein to perform their functions effectively.
When you get injured, your body needs an abundant supply of protein to repair damaged tissues and create new ones. Protein plays a vital role in the formation of collagen, which is necessary for wound healing and tissue regeneration.
Certain amino acids found in protein, such as tryptophan, can have a calming effect on the nervous system. Tryptophan is a precursor to serotonin and melatonin, both of which are neurotransmitters associated with mood regulation and sleep. Including protein in your evening meal may promote better sleep quality.
Protein can contribute to cardiovascular health by helping to lower blood pressure. Specifically, some proteins contain bioactive peptides that act as natural ACE inhibitors, which can help regulate blood pressure levels.
While meeting your protein needs through whole foods is ideal, some individuals find it challenging to reach their protein goals solely through meals. In such cases, protein supplements can be a valuable addition to your nutrition plan.
One option to consider is Herbalife’s range of high-quality protein products. Herbalife Protein shakes and powders are designed to provide a convenient and delicious way to increase your protein intake while supporting your weight loss goals.
These protein supplements come in various flavors, making it easy to find one that suits your taste preferences. They are a great option for those busy mornings when you need a quick and nutritious breakfast or a post-workout recovery snack.
Depending on your goal there are 3 types of protein I suggest to my clients (Just click the respective link to visit my online store and learn more).
1. If you want to build muscle - I suggest Herbalife 24 Rebuild Strength
2. If you want to reduce fine lines, and wrinkles / improve your skin - I suggest Herbalife Beauty Booster
3. If you want to lose weight - I suggest Herbalife Formula 1
Remember that the rule of “1 to 2 grams of protein per kilogram of lean body mass” can guide your protein supplement intake as well. Incorporating Herbalife Protein products into your daily routine can help you achieve your weight loss and fitness objectives effectively and deliciously.
Incorporating an adequate amount of protein into your daily diet is essential for overall health and well-being. From supporting muscle growth and immune function to aiding in weight management and promoting healthy skin, protein offers a wide array of benefits that should not be underestimated.
Prioritizing protein intake can be a transformative step towards achieving and maintaining a healthier, happier you.
If you’re interested in more customized help, I highly recommend you contact me about a customized program.
I remove all of the guesswork for you, and I make it my mission to see you reach your goals.
Call or email today, and we’ll get you started on the program that’s best for you.
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Micronutrients are essential vitamins and minerals our bodies require in small amounts for optimal growth and development. These nutrients cannot be produced in the body and must be consumed through the diet. Micronutrients are crucial in various bodily functions, including metabolism, immunity, and cardiovascular health.
There are two main types of micronutrients: vitamins and minerals. Vitamins are organic compounds that our bodies require in small amounts to maintain the overall health of our body tissues, nerves, and organs. On the other hand, minerals are inorganic compounds that play a vital role in maintaining fluid balance, building strong bones and teeth, and regulating the functioning of nerves.
Among the most critical micronutrients are vitamins A, C, D, E, and K, along with the B vitamins such as thiamine, riboflavin, niacin, B6, B12, and folate. Essential minerals include calcium, magnesium, iron, and zinc. Micronutrient deficiencies can cause various health complications, such as anemia, vision problems, weakened immune systems, and cognitive impairments. Herbalife supplements provides you with required nutrients to support growth and development.
Micronutrients are essential for our body as they are crucial in maintaining good health and well-being. These nutrients include vitamins, minerals, and trace elements, all of which are required in small amounts for the proper functioning of our body and normal growth.
One of the primary reasons why we need micronutrients is to maintain optimal physical and mental health. For example, a deficiency of vitamin D can lead to weakened bones, while a deficiency of vitamin C can result in scurvy. Similarly, a lack of iron in the diet can cause anemia, and a deficiency of iodine can lead to goiter.
Micronutrients also play a vital role in supporting our immune system, thus helping us fight against infections and diseases. They help in the production of enzymes, hormones, and other essential compounds that regulate various functions in our body.
Additionally, micronutrients are crucial for cognitive development and brain function. They help in neural communication and synapse formation, which is essential for learning, memory, and information processing.
Micronutrients are nutrients the human body requires in small amounts for growth, development, and maintenance of physiological functions. They include vitamins and minerals, essential dietary components responsible for the proper functioning of the human body.
Vitamins are organic molecules necessary in small quantities to sustain normal body metabolism. They are classified as either fat-soluble or water-soluble vitamins. Fat-soluble vitamins include vitamins A, D, E, and K, while water-soluble vitamins contain B-complex and C.
Minerals are inorganic elements vital for the proper functioning of the body. There are two types of minerals: major and trace minerals. Major minerals are required by the human body in relative amounts, including calcium, potassium, magnesium, and sodium, while trace minerals are essential but required in smaller quantities, such as selenium, copper, and zinc.
Furthermore, antioxidants are essential micronutrients that protect cells from damage caused by free radicals. They include vitamins E, C, and beta-carotene, which have been linked to the prevention of chronic diseases such as cancer and heart disease. Herbalife nutrition products can provide you with all the essential vitamins and minerals.
Micronutrients are nutrients required in small quantities for the proper functioning of the human body. Although micronutrients are required in small amounts, they are vital in maintaining good health. A diet rich in micronutrients has numerous health benefits, including improved vision, bones, immunity, and cognitive function.
Vitamins A, C, E, and selenium act as antioxidants and protect our cells from damage caused by free radicals. Vitamin D, calcium, and phosphorus are essential for healthy bones, while zinc and iron are crucial in immune function.
Micronutrients are also essential for cognitive function, regulating mood, sleep, and memory. Studies show that micronutrient deficiencies like vitamin B6, B12, and folate can lead to depression, anxiety, and other mental health issues.
Consuming a balanced diet that includes a variety of fruits, vegetables, whole grains, protein, and healthy fats is the best way to ensure that you meet your daily micronutrient requirements. In conclusion, micronutrients are essential nutrients that offer numerous health benefits. A balanced diet is crucial in achieving optimal levels of these nutrients.
Trace minerals play a critical role in promoting a healthy body. These minerals are not required in large amounts, but their absence can lead to several deficiencies and ailments. Some trace minerals include zinc, copper, iron, selenium, manganese, fluoride, and chromium. To ensure optimal health, consuming a balanced diet with foods containing these essential trace minerals is important.
Seafood such as tuna, shrimp, crab, and oysters are excellent sources of trace minerals. Meat, poultry, and dairy products also contain significant minerals. Whole grains, nuts, and legumes are other rich sources of trace minerals. For example, lentils and chickpeas are rich in iron, while pumpkin seeds contain high amounts of zinc. Dark chocolate, berries, and leafy vegetables also contain trace minerals that promote good health.
As the name suggests, water-soluble vitamins dissolve in water and are essential for human health. These vitamins include vitamin B and C, important in energy metabolism, immune function, and collagen synthesis. Unlike fat-soluble vitamins, water-soluble vitamins cannot be stored in the body, and their excess is excreted in the urine, making it important to consume these vitamins regularly as part of a balanced diet.
Citrus fruits such as oranges, lemons, and grapefruits are excellent sources of vitamin C. Other fruits such as kiwi, papaya, and strawberries are also great sources of this essential vitamin. Whole grains, leafy vegetables, eggs, and dairy products are excellent sources of vitamin B, which includes eight different vitamins. For example, whole grains provide vitamins B1 and B2, while dairy products contain vitamin B12. Leafy vegetables such as spinach and kale are a rich source of B vitamins and other micronutrients that promote optimal health.
Fat-soluble vitamins are essential micronutrients that the body cannot produce and must be obtained from the diet. These vitamins, which include vitamins A, D, E, and K, are typically found in high-fat foods like nuts, seeds, and oils. Vitamin A enhances vision, supports the immune system, and promotes skin health. Rich sources of vitamin A include liver, sweet potatoes, and carrots. Vitamin D is required for strong bones and teeth and is found in fatty fish like salmon and mackerel. Vitamin E, a potent antioxidant that helps protect cells from damage, is abundant in nuts and seeds like almonds and sunflower seeds. Finally, vitamin K, crucial for blood clotting and calcium regulation, is concentrated in leafy green vegetables like spinach and broccoli. Incorporating these foods into your diet can help maintain adequate levels of these nutrients.
Micro-minerals are small but mighty minerals that are necessary for optimal health. These trace minerals, including chromium, copper, iron, manganese, and zinc, play diverse roles in the body, supporting everything from metabolism to immune function. Chromium, for example, helps regulate blood sugar levels and can be found in broccoli and whole grains. Copper is essential for the formation of red blood cells and can be found in shellfish, liver, and nuts. Iron, crucial for oxygen transport and energy production, is abundant in red meat, leafy green vegetables, and beans. Manganese, which helps with bone development and wound healing, can be obtained from whole grains, nuts, and leafy greens. Finally, zinc, important for immune function and wound healing, is found in oysters, beef, and beans. While these minerals are needed in small amounts, ensuring you incorporate them into your diet is essential for optimal health.
We now better understand what exactly micronutrients are and how they help our bodies. They are indispensable components of a balanced, healthy diet and can play an important role in overall health and well-being. While there is no single "perfect" source for obtaining all the essential micronutrients, adding more nutrient-rich foods to your diet is one way to ensure you get the nourishment your body needs. Additionally, consulting with a nutritionist or healthcare provider can help you determine if any dietary adjustments need to be made. And lastly, taking daily multi-minerals and vitamins can help bridge any nutritional gaps in order to maintain good health and vitality. With that said, it's essential to remember that micronutrient intake should always be tailored to individual needs; everyone's body requires different nutrients in different amounts throughout their life. So be sure to pay close attention to your own unique requirements when it comes to micronutrient consumption - because being well-nourished makes all the difference!
]]>It'sEvaluating your current eating habits is always a good idea to determine whether you need to implement a diet plan. If you're struggling with maintaining a healthy weight or you have health issues that could be improved through dietary changes, then a diet may be necessary. However, it's important to remember that dieting shouldn't be an extreme or restrictive experience. Instead, focus on creating balanced meals and mindfulness about your consumption. Consulting a healthcare provider or registered dietician can help you develop a personalized diet plan and ensure you get all the nutrients your body needs. Whether you need a weight loss plan requiring fewer calories, it's necessary to evaluate your body. Check the food groups to create a balanced diet that suits your body.
Another consideration for whether you need a diet is your lifestyle. If you're an athlete or have a busy schedule, ensuring your diet is fueling your energy needs is important. You should avoid processed foods and focus on lean meats. On the other hand, those with sedentary lifestyles may need to focus on portion control and reducing calorie intake. It's crucial to approach dieting with the mentality of making healthy, sustainable changes to your eating habits. Your dietician can recommend a Mediterranean diet, a Keto diet, or certain foods that match your body's needs.
When choosing a diet, it's important to evaluate its cost. Many diet plans require expensive supplements, meal plans, or organic foods. Before starting a new diet, review the costs and determine whether it's feasible for your budget. Cheaper diet plans can be just as effective as more expensive options. However, ensuring your body is still getting all the necessary nutrients is important. Most prefer the cabbage soup diet or paleo diet to get the required health benefits.
If the cost of a diet is overwhelming, consider making small changes to your overall eating habits without committing to a specific plan. Some simple changes, like swapping out processed snacks for fruits and veggies or reducing portion sizes, can greatly impact your health without breaking the bank. Weight watchers can assist you in planning a healthy diet.
A diet is a personal decision and should be tailored to meet an individual's health needs. If you have a health issue, such as diabetes, high blood pressure, or a food allergy, choosing a diet that can help manage your condition is essential. For instance, a low-carb diet could help manage diabetes, while a low-sodium diet can help manage high blood pressure. If you are fat and plan to lose weight, follow a weight-loss diet. Avoid saturated fats, eat foods with whole grains, eat fewer calories, and follow very low-carb diets.
It's also essential to consult with a healthcare professional before making any drastic dietary changes. A registered dietitian can create a customized meal plan that considers an individual's dietary restrictions and preferences while ensuring optimal nutrition.
Additionally, one should avoid fad diets that promise quick weight loss without considering an individual's specific health needs. Such diets can be harmful and may even worsen existing health issues.
Time is a significant factor when choosing a diet that works for you. For individuals with a tight schedule or limited time to prepare meals, a meal plan that requires hours of food preparation may not be practical. In such cases, meal delivery or prep services can be an excellent option. These services provide pre-cooked, nutritionally balanced meals delivered to your doorstep or ready-to-heat meals that cut down on meal prep time.
Additionally, choosing a diet that suits your lifestyle can help sustain your efforts toward better eating habits. For example, a low-carb diet might be challenging for a vegetarian. In contrast, a vegetarian diet may not be suitable for someone who requires more protein in their meals. Find a diet that is sustainable for you and fits your lifestyle. A structured approach to meal planning and preparation can help save time in the long run and make healthy eating more accessible.
When it comes to choosing a diet that works for you, social support is essential. People who have support from family, friends, or even a support group tend to be more successful in achieving their weight loss goals. Having people around encourages accountability and helps to keep you motivated.
A recent study published in the journal Obesity found that people who receive social support during their weight loss journey lose more weight than those who go at it alone. So, if having a diet buddy or a supportive partner can help you stick to your diet plan, then don't hesitate to ask for their support.
Understanding the diets you have tried in the past and why they failed is crucial to choosing a diet that works for you. Take some time to reflect on your past dieting experiences, and ask yourself what went wrong. Did you choose a diet that was too restrictive or unsustainable? Did you not have enough variety in your meals, causing boredom and ultimately abandonment of the diet?
It's crucial to assess what didn't work for you regarding previous diets so you don't repeat the same mistakes while selecting a new one. Find a diet that aligns with your goals and lifestyle, and make sure it's flexible enough to allow for occasional indulgences without completely derailing your progress. By addressing past shortcomings, you can choose a diet that works for you in the long run.
Choosing a diet that works for you can be a challenging and overwhelming experience. There are countless diets available in the market, each claiming to help you lose weight, improve your health, and boost your energy levels. However, not all diets are created equal, and what works for one person may not work for another. At Verywell, we believe that finding a diet that suits your individual needs and preferences is key to long-term success.
Before you embark on any diet program, it is essential to consult with your doctor or a registered dietitian to ensure that it is safe and appropriate for your health status and medical history. They can also provide personalized guidance on how to achieve your goals and maintain a healthy eating pattern.
The first step in selecting a diet that works for you is to define your health goals. Are you looking for a weight gain diet plan? Improve your heart health? Reduce your risk of chronic diseases? Boost your athletic performance? Once you have identified your primary health goal, you can narrow down your options and focus on diets that align with your objectives.
Finally, it is crucial to evaluate the scientific evidence supporting the diet you choose. Many diets make bold claims without scientific evidence to back them up, while others have extensive research supporting their effectiveness and safety. Understanding the science behind the diet can help you make an informed decision and avoid falling prey to fad diets or hype.
Choosing a diet that works best for you can be difficult. It is important to think about what your goals are and decide if you want them to be part of your lifestyle or something short-term. Consider how much time and effort it will require, ask yourself what types of food you like and what your body needs, and if you mind having variety in your meals. Most importantly, make sure to stick with a diet that makes sense to you; one that focuses on whole foods as much as possible, fuels your body adequately, and offers enough variety so that sticking with it won't feel boring or restrictive. As long as the diet sustains over the long term, there is no wrong answer when it comes to which dietary lifestyle could work for you; find yours by taking into consideration these six questions.
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The thought of getting older might seem discouraging. And while most of us seek the ultimate fountain of youth, whether through various skin procedures, beauty products, or fad diets, feeling younger requires more than the latest anti-aging product. To truly find a way to swim in the fountain, it’s especially wise to adopt wellness habits that help you feel younger, and that can even stave off aging. Adopting a few of these research-backed anti-aging suggestions from HerbaChoices can even transform your life!
There are countless benefits to exercising, and if you are aiming to feel younger, focusing on fitness is an effective way to change your lifestyle for the better. MDLinx states that high-intensity interval training and endurance training boost telomerase activity, which has an anti-aging effect. You may want to invest in equipment like an exercise machine, a smartwatch, or a fitness tracker to get started.
You can also find ways to move during your workday. Meet clients and coworkers in person instead of talking over the phone, take the stairs instead of the elevator, and go for a walk during your lunch break.
You do not need to take anti-aging supplements if you load up your plate with healthy foods that will keep you feeling young! If your pantry is currently stocked with processed and packaged foods that contain lots of sugar, preservatives, and other additives, it’s time to do some meal planning and head to the grocery store.
Town & Country Magazine states that artichokes, avocados, wild caught salmon, broccoli, and berries all provide nutrients that help slow down the effects of aging. For instance, these foods contain probiotics, vitamin E, omega 3-fatty acids, and other healthy vitamins and minerals.
Be sure to supplement your diet with Herbalife supplements from HerbaChoices to ensure you have all your bases covered!
These days, it’s easy to feel like stress has become your permanent companion. Whether you are working long hours, balancing a job with university classes, or raising a family while trying to focus on your professional life, it seems like everyone is under a lot of pressure. And to no one’s surprise, stress can make you feel like you are aging faster.
But you do not have to succumb to stress. Instead, you can commit to habits that help you stay calm and relaxed. For example, you could try practicing yoga or meditation. Yoga is a powerful anti-aging practice. Doing yoga can help you fall asleep more easily, ease chronic pain, and naturally lower your blood pressure.
Is reading one of your usual pastimes? If not, it’s time to check out a few interesting books from the library! As it turns out, people who spend a few hours per week reading actually tend to live longer than people who do not.
If it’s been a while since you’ve cracked open a good book, you may be wondering what to read next. Start by finding books on topics that you’ve always been interested in and want to learn more about. Reading books that are both informative and entertaining is a great way to discover more about the world around you.
We can’t stop time—growing older is a reality for everyone. But aging doesn’t necessarily mean slowing down or giving up your active lifestyle. Instead, by focusing on improving your overall health, you can embrace getting older rather than dreading the passage of time.
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Advocating for your own health isn’t just important; it’s absolutely essential for living a long, happy, and financially secure life. Health advocates don’t just vouch for themselves during appointments with their primary care doctors, optometrists, dentists, mental and behavioural health providers, and gynaecologists; they take their physical, mental, and emotional health into their own hands by understanding their medical coverage and equipping themselves with the tools they need to lead healthy lives. Check out these tips from Herbachoices to learn how to become your own biggest health advocate and get the medical care you deserve.
The first and most basic step toward becoming your own biggest health advocate is understanding your medical coverage and health care rights as a patient in the UK. Expatica offers a free guide to healthcare in the UK, covering everything from healthcare costs and emergency services to mental healthcare and women’s health.
If you’re living with adult ADHD, anxiety, or another condition that affects your concentration and attention span, it can also be helpful to bring a trusted friend or family member along to any doctor’s visits. One of you could ask questions during the appointment while the other listens carefully and takes notes. Just be sure to arrive at your appointment a few minutes early so you can gather your thoughts and make a list of your questions and concerns if you haven’t already done so.
To quickly access your prescription and vaccination records, blood pressure readings and other vital signs, or dates of your annual wellness exams, you might consider saving these important medical records to your mobile device. This makes it possible to access your medical records anywhere and at any time, even when you don’t have internet access and can’t log in to your online patient portal. In fact, try this tool to change from PDF to Word format, so that you can more easily edit the document if necessary.
In the event you’re dealing with a serious health condition that’s progressively getting worse as you age, you might consider moving into a local senior living community to ensure you’re getting the hands-on medical care you need. A nursing home may be best if you require around-the-clock medical care, while an assisted living facility may be suitable if you’re able to maintain some independence. Be sure to explore your different options, read reviews from other residents, and compare costs before choosing a long-term care facility.
Whether you’re young or old, it’s never too late to start leading a healthier lifestyle. Following a healthy lifestyle can help you to live longer, prevent and reverse diseases, save money on food and medical expenses, and improve your mental health. Plus, there are lots of different ways to take control of your health at any stage of life:
● Taking walks over your lunch break.
● Avoiding elevators and using stairs whenever possible.
● Eating more vegetables and whole grains.
● Reducing your meat and dairy intake.
● Choosing a physical activity you enjoy, such as running, biking, or dancing. ● Looking for healthy ways to reduce stress.
Regardless of your age and the medical conditions, you’re dealing with today, good physical and mental health starts with you. By becoming your own best health advocate, you’ll understand your medical rights as a patient; feel confident enough to speak up about your health care; and obtain the information you need to make educated decisions about your physical, mental, and emotional well-being.
To become your own biggest health advocate, start by saving PDF files of your medical records to your mobile devices and seeking a loved one to accompany you to your doctor’s appointments. It’s also important to understand your medical coverage, consider your long-term care needs, and take steps toward living a healthier lifestyle. Learning to advocate for your medical care is one of the best things you can do for yourself and your physical, mental, and emotional health overall.
Herbalife nutrition products are the perfect solution to help you on your health and weight loss journey. If you have any questions, please email support@herbachoices.com.
]]>Dieting does not mean starving yourself. It is about finding balance in food that will be nutritious, healthy, and tasty.
Cholesterol meal plan is a great way to start your journey of regaining health with food if you are busy or just trying to eat healthily. Meal prepping saves tons of time and is cost-effective. It helps you integrate the habit of eating homemade food instead of fast-food junk every day. But before we get into that, let’s see what having high cholesterol means.
Get it right. Your body needs cholesterol to perform essential functions like making cell membranes, vitamin D, and certain hormones. However, eating fast food and junk food increases your cholesterol levels, so your body has much excess cholesterol it does not need. Now, why is it harmful? When you have raised cholesterol levels, it mixes up with minerals and other substances in your blood, obstructing blood flow. When your cholesterol level is high, it is your body’s way of asking you to be mindful of what you eat.
Accumulating plaques, or cholesterol mixing with substances in your blood and obstructing blood flow, can be dangerous. It creates a blockage in the arteries that might lead to diseases like coronary artery disease that manifests with chest pain, pressure, or squeezing feeling in the arm, back, or neck. In severe cases, it may lead to heart attacks as high cholesterol obstructs enough blood flow to your heart muscle or stroke because the blood flow to your brain will be limited. A lower cholestrol diet plan scheduling will be necessary.
You have to follow a gluten free diet plan. Additionally, foods with high saturated fat that increase cholesterol are butter, processed meat, red meat, hard cheese, cream, etc. That does not mean you need to cut them off your diet completely. Moderation helps a lot in preventing and managing cholesterol increase in the blood.
The pescatarian diet is the best to control cholesterol in your bloodstream. Fish like salmon, mackerel, tuna, nuts such as almonds and walnuts, vegetarian oil, sunflower oil, etc., is best for your body to manage normal cholesterol levels.
On average, a healthy person needs around 1800 to 2000 calories daily. However, it varies from person to person depending on body weight, height, and BMI. Instead of following a strict diet regime daily, you can tailor-fit your cholestrol meal plan around your needs while maintaining a healthy balance. Let’s see a 7-day rough plan that you can keep in mind with this journey-
Have nut-based food for breakfast. It is also healthy and nutritious. Almond and walnut bars can keep you full for a long time. You can also have oatmeal with milk, bananas/strawberries/blueberries if you are getting ready for a long day ahead. This will fill you and keep the hunger at bay.
For lunch, include fish in your diet. A tuna sandwich or taco made with pita bread can be very nutritious. To balance the diet, remember to add lots of greens and yogurt to help digestion.
For dinner, grilled chicken, sauteed vegetables like broccoli or sprouts, and asparagus will help you have a balanced meal and a good night’s sleep on a full tummy.
Eggs can be an excellent source of protein for your body. Have a poached egg or mix it with mushrooms, spinach, herbs, and spices for breakfast. It is a great way you can satisfy your palette. You can also add avocado toast to your breakfast.
For lunch, try a salad. Chop some veggies and grilled chicken along with your favorite dressing, and enjoy the food.
For dinner, brown rice is a great option. You can also grill or poach a salmon along with it and balance everything with stir-fried vegetables.
Cereals are good as long as it is not too sweet and sugary. For breakfast, try unsweetened, whole-grain cereal with skimmed milk. You can add fruits like apples or peaches if you want a full stomach for some time.
For lunch, you can use some grilled turkey as a source of protein and can make a sandwich or salad around it. For sandwiches, try whole-wheat bread. Make sure the dressing is not too fatty. Add various colors to make your salad appealing.
For dinner, use the leftover turkey and bake some potatoes with stir-fried vegetables. You can load the baked potato with condiments and spices to flavor it.
For breakfast, try hard-boiled eggs, fruits, and unsweetened cappuccino to give you that store-bought adrenaline.
For lunch, go all vegetarian for fun. Use leftover veggies from previous days to make a veggie pattie burger with ketchup or a dipping sauce of your choice. You can have baked beans or roasted sweet potatoes as a side dish.
For dinner, continue the vegetarian trend and cook a veggie lasagne with spinach. Spinach is an excellent source of nutrients and will help you stay healthy. Have a cucumber, tomato, and onion salad dipped in yogurt and condiments of your choice to balance the meal and help with digestion.
For breakfast, let’s go to the bakery and pick up an excellent high-fiber muffin with nuts and fruits like strawberries or bananas.
For lunch, have a large chicken and avocado salad. Avocado adds excellent taste to your palette, and grilled chicken is packed with protein. Have some homemade croutons for some crunch while devouring it.
For dinner, you can go grand with roasted pork chops, roasted veggies, and mashed potatoes to have a sumptuous end to your day.
For breakfast, pancakes with maple syrup are a classic. You can have scrambled eggs and low-fat Greek yogurt to start your day on a healthy and fulfilling note.
For lunch, you can stir-fry some beef and veggies together and have a cup of brown rice for energy to sustain you.
For dinner, please use any leftover tuna you might have this week and make a sandwich or pattie. You can add fruit salad with it to mix things up a bit at the end of your meal.
For breakfast, try an avocado sandwich with an omelet. Try to add veggies like spinach or mushrooms to your omelet.
For lunch, have some hummus. You can have any veggies you prefer with it. It will add a savory touch to your cravings and diet. You can have leeway and do some air-fried french fries as a reward for the entire week.
For dinner, try a wrap. Use up the chicken you have left. Or you can have a pan-seared salmon to finish your day with a bang.
A good diet means a happy body. Sometimes we take our body’s needs for granted and we pay with illnesses and poor health. Health is truly the most valuable asset you will ever have. So, do not ever compromise on it.
Now, what are you waiting for? Start your journey of “ eat, pray, love.” Do not forget to let us know how well this works for you.
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Vegan Chocolate Orange Truffles
So many people get so fixated with counting numbers on the scales and get the idea that nothing changing, but that's not true!
We focus more on the change in your body composition rather than numbers on a scale. There are number of reasons for this including:
1) A number of things can affect the number on the scales such as hormones, hydration and even when you last went to the loo (TMI??) 🚽
2) If you are active the change in your body composition (reduction of ‘fat’ stores and increase in ‘muscle’ stores) is not shown by the number on the scales. To be clear muscle DOES NOT weigh more than fat - a pound of muscle weighs the same as a pound of fat but what does happen as fat stores decrease, and muscle increases they offset each other on the scales therefore the number won’t change much BUT your body composition is changing.
3) Some people can fixate so much on the number on a scale and let it define them to the point which is not conducive to a ‘healthy’ mindset. You are so much more than a number on a scale 💪🏼
If you do want to weigh yourself, we strongly advise you to do it at every 4 weeks rather than weekly. Not only will you potentially see minimal changes on a week by week basis but other factors (such as hormones and hydration) will affect the number you see on the scales and that can be so disheartening.
We do believe in taking photos and measurements of yourself before and during your journey, as this is one of the best ways to clearly see the changes that are happening to your body. It is best to leave around 4-6 weeks between taking photos and measurements.
How to take photos 📸:
We suggest you take a front, side and rear view photo of yourself. If you don’t have anyone to help you take the photo you can use a mirror instead. We suggest you wear tight fitting clothes or a swimsuit to take the photos, so you can see any changes clearly and without being obscured by loose clothing.