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HerbalifeHerbal Life

TIPS FOR STAYING ACTIVE
By  Luigi  Gratton,  M.D.,  M.P.H.

Here are some simple strategies for enjoying a healthy, active lifestyle outdoors.

1.  DRINK  PLENTY  OF  WATER

When it comes to physical activity, don’t forget the importance of water. You’ve probably heard this a hundred times, but there’s a reason for it. Your body uses water in almost every function, including the process of burning fat. Water helps every cell and organ in your body work. It cushions your joints, and helps keep your body cool. Water also helps flush toxins out of your system and re-hydrates the body. Plan ahead. Make sure to carry a water bottle and hydrate with water or a fitness drink. Drink before, during and after physical activity to replace the water you lose when you sweat. Even a small water deficiency can affect how you perform, so drink up!

2.  TRACK  YOUR  PROGRESS

Keep a journal of your physical activity to chart your progress. Whether you’re interested in losing weight, building muscle or just getting active again, keeping a log will help motivate you. Record all the information for each workout, including time, intensity and performance. It’s a good idea to record your baseline measurements and find out your body-fat percentage, so you can set attainable weight-loss goals. You may not feel like you’re making progress, but when you look back at where you started, you may be pleasantly surprised. Remember that small steps matter. Tracking even a slight amount of improvement on paper will inspire you to keep going with confidence.

3.  PROTECT  YOUR  SKIN  AND  HAIR

Do you play sports or spend time working out at the beach? Being outdoors means being exposed to the elements, such as sun, wind and pollution. For example, it’s a good idea to wear sunscreen and a hat to protect your skin and hair. Use products that help repair damage from daily environmental stresses and that can help protect your skin and hair from the elements. For example, Herbalife’s NouriFusion® skincare line is great for daily cleansing, toning and moisturizing, while Herbalife’s Skin Activator® anti-aging skincare helps protect and correct the signs of aging.

 

KEEP FITNESS ON TRACK
By  Luigi  Gratton,  M.D.,  M.P.H.

Chances are you or someone you know is resolving to lose weight or get in shape. Part of what makes these such difficult resolutions is that we expect to see results quickly, and when we don’t, we tend to give up. Getting in shape and becoming healthier isn’t a sprint; it’s a marathon (but without all the sweating and fatigue of an actual marathon). Staying active, maintaining a healthy weight and eating the right foods are lifelong activities. Here are some ideas to help you make living fit a part of your life:

1.  GET  SPECIFIC

The more detail you include in your plan, the better your chances of success. If you’ve decided to simply “exercise” and “eat better,” you might not have the success you’d hoped. That’s because “exercise” isn’t a specific plan. Set aside 25 minutes each morning, say between 6:45 and 7:10, to stretch, walk or jog around the block–whatever. Just be specific. To eat better, schedule specific healthy meals and snacks for specific times throughout the day.

2.  MAKE  IT  ROUTINE

One effective way to introduce a new behavior is to make it part of your day. For exercise, set up a routine – maybe a walk around your neighborhood each morning. If you’ve resolved to lose weight, replace lunch with a healthy protein shake every day. The key is to establish a routine of things you do at specific times. The sooner it becomes part of your day, the sooner it will become part of your life.

3.  CELEBRATE  YOUR  SUCCESSES

If you create specific plans for exercise and healthier eating, and you make them part of your daily routine, chances are you’ll be seeing positive results. Celebrate! You’ve earned it. Treat yourself to something you’ve been wanting to do–instead of splurging on unhealthy foods. And a reward, like taking yourself out to a movie or pampering yourself with a trip to a spa, is a great motivator to keep the good results coming.

 

TIP THE SCALE IN YOUR FAVOR

Find an exercise buddy to work out with and who will commit to a regimen with you. If you walk together, for example, you and your buddy can take each other’s shoes home with you. You’ll be obligated to show up for your next workout!

  1. Regular exercise will induce better sleep at night. You’ll get into deeper sleep stages more quickly, so you feel more rested in the morning. You might even be able to sleep a little less, and use the extra time to work out.
  1. Need more fiber? Load sandwiches up with lots of veggies, including lettuce, tomato, cucumber and sprouts, and use 100 percent whole-grain bread.
  1. Make a hummus spread in the blender with garbanzo beans and a touch of olive oil, lemon juice, salt, pepper and garlic and use as a sandwich filling or a replacement for mayonnaise.
  1. Try to balance animal protein with vegetarian protein sources. Formula 1 contains healthy soy protein. Try marinating firm tofu slices in teriyaki sauce and then roasting in the oven. The tofu gets dense and meaty, and is great tossed into a salad, as a sandwich filling in a whole-grain pita bread, or as an entrée with brown rice and veggies.
  1. It’s true–using smaller plates will help you to control portions. Foods take up more room on smaller plates and will make you think you have a larger portion than you actually do.
  1. Another portion control tip: No matter what you are eating, put it on a plate. Don’t sit down with bag of chips, a box of crackers or a can of mixed nuts–you’re bound to overeat. Determine ahead of time what your portion is going to be, then put it on a plate or in a bowl.  
  1. Current recommendations for exercise are that we should accumulate 30 minutes of activity per day. Don’t have enough time? Break it up into two or three shorter sessions. Take a short walk at lunch, one at break time and another one after dinner.
  1. For a change from canned tuna, try canned salmon. It’s wild–not farmed–and makes a nice change for a sandwich. It makes a great burger, too: Mix flaked canned salmon with some minced onions and peppers, some bread crumbs and egg whites, shape into patties and grill on both sides before placing on a whole-grain bun.
  1. Boost the nutritional value of canned soups by mixing with nonfat milk or soy milk instead of water. As the soup is heating, toss in some frozen mixed vegetables, or some loose-packed spinach to add nutrition, flavor and bulk.
  1. Try mixing canned tuna with mashed avocado instead of mayonnaise for a tasty sandwich filling. Avocado has less fat per tablespoon than mayo, and the fat it contains is heart healthy.
  1. You can reduce the fat in homemade baked goods by replacing half the fat in the recipe with applesauce, plain yogurt or baby food peaches. Peaches match well with quick breads, and yogurt and applesauce work well in spicy treats like coffeecakes.
  1. Make it a goal to try new healthy foods on a regular basis. Visit your local farmers’ or ethnic markets to find new foods such as different fruits, vegetables or whole-grain products. Keeping your meals healthy and interesting will keep you on track.
  1. Read nutrition labels carefully. All the nutrition and calorie information given is for one serving, not one package. Beverage containers can have two to three servings; small bags of snack foods are often several servings, too. That bag of pretzels you thought had 140 calories could have closer to 500.
  1. Stay hydrated throughout the day and pay particular attention to fluid intake after exercising. Weigh yourself before and after a workout. For every pound of weight lost, drink two to three cups of water to replace the fluids you lost during activity.
  1. Whole grains are important, but many side dishes require long cooking times. So, try foods that take less time such as quick brown rice, quinoa or whole-wheat couscous.
  1. You can eat healthy even if you’re on the run. Try to steer away from the fast-food burgers and more toward deli-style chains for healthier, lighter sandwiches and wraps, or Mexican-style grills for soft tacos, fajitas and salads.
  1. Keeping a journal of your food intake and exercise is a great tool. Even better, try to pre-plan your meals and exercise into your daily journal–you’ll feel more committed that way.
    • Protein powders are great in protein shakes, but you can also add them to other foods. For a high-protein breakfast alternative, cook rolled oats in nonfat milk or soy milk, and stir some vanilla-flavored protein powder into the cooked cereal. The extra protein will provide staying power all the way until lunch.

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