Archive Monthly Archives: June 2016

Herbalife Promotes Transparency, Supports New Dietary Supplement Product Registry

Iam-Herbalife-Bill-Frankos

 

 

 

By Bill Frankos, Ph.D., Senior Vice President, Global Regulatory Compliance & Product Safety As the head of product safety at Herbalife and a former director of dietary supplements at the U.S. Food and Drug Administration, protecting the public and providing…

Read more on Herbalife Promotes Transparency, Supports New Dietary Supplement Product Registry at I Am Herbalife.

Men: Is Your Diet Lacking These Four Essentials?

 

Men should snack on fruits for fiber.

If your diet lacks enough fruits, veggies and whole grains, you might also be lacking some vitamins, minerals and fiber.

Every few years, the US Department of Agriculture releases data that reveals the state of the American diet. The most recent report1 highlighted what most of us in the nutrition world already knew: many of us are eating too much, and yet getting too little of some important nutrients. And, while nutrient shortages occur across all ages and both genders, a closer look at the data indicates that men might be wise to put more focus on a few key nutrients that are likely lacking in their diets.

According to the data, men simply aren’t getting enough servings of fruits, veggies and whole grains. Only about 20% of adult men meet the recommended intake for fruits and vegetables (a combined total of about 4 ½ cups a day), and nearly all adult men fall short when it comes to whole grain intake.

When you consider that these foods provide an abundance of vitamins and minerals, as well as fiber, it’s easy to see why men not getting enough of these four essentials may result in a nutritional deficiency:

Fiber. The recommended fiber intake for adult men is 38 grams a day, but most men get only about half that amount. You know it’s important for regularity, but fiber serves other purposes, too. Fiber helps to keep you regular, it fills you up, and certain fibers encourage the growth of ‘good’ bacteria in your digestive tract. But getting enough fiber can be tough – many of the grains in the typical US diet are refined (which means most of the fiber is stripped away), and men’s diets often lack high fiber fruits and veggies.

The fix: Eat fruits and veggies for snacks, and add them to as many foods as you can – smoothies, sandwiches, salads, soups, stews, omelets, etc. And make an effort to, as the US Dietary Guidelines suggest, “make half your grains whole” –  rather than refined grains, choose whole grain products such as brown rice, quinoa, oats, barley and 100% whole grain breads, cereals, crackers, rice and pasta.

Magnesium. Magnesium isn’t a mineral we think about much, but it contributes to literally hundreds of bodily functions. Magnesium helps your cells to produce energy and most of the magnesium in your body is found in your bones so it helps keep your skeleton healthy, too. Magnesium is abundant in plant foods like in leafy veggies, nuts, beans and whole grains, but our reliance on refined foods has stripped much of the magnesium out of our diet. [CBS:  state rec intake for Mg.]

The fix: Try a handful of nuts or roasted soybeans for a snack; toss some beans into a leafy green salad; work more whole grains into your diet – opt for whole grain versions of bread, cereal, crackers and pasta; switch from white rice to brown, regular pasta to whole grain.

Vitamin D. Vitamin D is essential for healthy bones and teeth, due to its role in assisting with the absorption of two key minerals – calcium and phosphorus. Vitamin D is also needed for proper muscle function and supports the activity of the immune system. But, only about a third of American men meet the recommended intake of 600IUs. One reason is that vitamin D is found naturally in just a few foods – fatty fish, egg yolks and liver. Dairy products are often fortified with vitamin D, but many men don’t consume sufficient amounts to meet needs. Your body can manufacture the vitamin – it’s made under the skin when it is exposed to sufficient sunlight.

The fix: Incorporate more vitamin D-fortified dairy products (milk, yogurt, cottage cheese) into your day; eat a couple of fish meals a week; spend a bit more time outdoors; consider a vitamin D supplement.

Potassium. Potassium is such an important mineral – it supports the function of nerves and muscles, it helps regulate blood pressure and also helps us get energy from our food. And all muscles require potassium in order to properly contract. But, the foods with the most potassium – fruits, veggies, beans and dairy products – don’t make it to the plate as often as they should.

The fix:  Include a potassium-rich fruit or veggie at every meal (particularly rich sources include tomatoes, bananas, beans, melons, avocados, citrus and strawberries); a serving or two of dairy can do double-duty – not only is dairy a good source of potassium, but it can help you meet your needs for vitamin D, too.

Susan Bowerman is Director of Nutrition Training at Herbalife. Susan is a Registered Dietitian and a Board-Certified Specialist in Sports Dietetics.

 

Handsome Skin: Essential Tips for Men

 

Men: Cleansing your skin is a must.

As a man, no matter what your age, there are things you can do for youthful looking skin.

For decades, skin care products were thought of as something that only women used. My own father had his unique regimen that included washing his face with a bar of hand soap and covering his shaving nicks with tiny bits of toilet paper. Well, those days are OVER gentlemen! A healthy skin care regimen is just as important for men as it is women. But let’s face it- many men prefer a fuss free approach to skin care that is quick and easy to follow. So let’s break it down into an easy five step program to help all men reap the rewards of good skin care.

5 steps towards healthy-looking, handsome skin

Cleanse

If you can’t find the time to do anything else – cleansing your skin is a must! Don’t worry guys; cleansing is just a fancy word for washing your face. This should be done every morning and every evening before bedtime. Just because you can’t see the dirt and grime on your skin, doesn’t mean that it isn’t there. Think about what you are exposed to on a daily basis: pollution, car exhaust, cigarette smoke, even room deodorizers. All of these little particles can land on your skin and cause damage so they must be washed away. However, this doesn’t mean that you can reach for that withered old bar soap. Ordinary soaps tend to be loaded with detergents and deodorizers and can be very harsh and dehydrating to the skin. A good facial cleanser is what you need. Men tend to have skin that is a bit oilier than women’s, so find a cleanser that targets normal to oily skin for the best results. Remember, if you don’t cleanse your skin on a daily basis; the excess grime and oil could leave you with clogged pores and breakouts.

Exfoliate

Men, if you really want to see and feel a difference in your skin this next step is for you. Exfoliation is the process of removing the dead skin cells from the surface to reveal the new skin cells beneath. Think of an exfoliating scrub the same way you would a piece of light grade sandpaper. A few swipes on a jagged piece of wood and voila, you are left with a soft, smooth surface that looks like a brand new piece of wood. Our skin exfoliates naturally but, as we get older, the process of exfoliation starts to slow down and we need to help it along. Exfoliation can also help clean out the yucky stuff that can get lodged in your pores. Choose an exfoliant that contains scrubby particles to help smooth the skin and eliminate dullness. The bonus of using an exfoliant is that it will also help soften your hair follicles which can result in a closer, less irritating shave. And the best part? This is a product that you only need to use a few times a week.

Moisturize

Moisturizers can make a world of difference in the appearance of a man’s skin. In fact, men tend to need moisturizer even more than most women do. This is because most men shave their faces. Every time you scrape that razor across your skin, you are not only removing facial hair, but you are also removing necessary oils from your skin. Then what do you do? You probably slap on some alcohol-based aftershave lotion that burns the heck out of your skin. The alcohol then further dehydrates the skin. So what do you need to combat this? Moisturizer! Choose a moisturizer that contains SPF to help protect you from ordinary exposure to the sun’s damaging rays. Unprotected sun exposure can lead to skin aging, fine lines, wrinkles and worst of all, skin cancer.

Eyes

One of the very first places we start to notice the signs of aging is around the eyes. And unfortunately, this is the very place that many men tend to neglect. The skin around our eyes lacks in both sweat and oil glands making it highly susceptible to dehydration which can show itself as fine lines and wrinkles. The super soft, very thin layer of skin that surrounds our eyes can develop little expression lines that may grow into unsightly wrinkles quickly. So what should you do? Pick up a hydrating eye cream right away. All you need is a little dab of product under and around each eye to do the trick. It will help hydrate, smooth and protect your skin every day. Apply your eye cream every morning and evening before bedtime and after cleansing.

Lips

Believe it or not, our lips age with time. Take a look at a picture of yourself when you were a young child. Your lips were plump and there were no lines. Unfortunately, as we age our lips lose collagen and they start to melt right in with the rest of our face. Women can take advantage of lip liners, lip stick and lip glosses but many men draw the line at this! If you look at your lips in the mirror you will see fine lines and wrinkles running in all different directions. Our lips, like the skin around our eyes, also lack in sweat and oil glands. They do not have the same protective layer of skin called the stratum corneum that we have elsewhere on our bodies for added protection. And, because they also lack in melanin they lose that extra protection against the sun’s UV rays. Our lips desperately need our help. Men, grab a lip balm, preferably with SPF and as I always say; apply, apply and reapply throughout the day.

See gentlemen, it’s really that simple! If you incorporate these five simple steps into your daily regimen, you will definitely notice a difference in your appearance. It’s a fuss free way towards healthy, handsome skin.

Written by beauty expert, Jacquie Carter. Jacquie is Director of Outer Nutrition at Herbalife.

Travel Stretches and Other In-flight Tips

Focus your stretches on tight spots.

Hours of sitting on an airplane can cause soreness, but a few post-flight stretches can go a long way towards alleviating discomfort.

As travel season gets underway and flights start to become crowded, the cramped seating space on most commercial flights may have you sitting for hours in an uncomfortable position. This poor seating posture can cause aches and pains, and may put a damper on your vacation or business trip. Other common post-flight problems that can ruin your trip include constipation, dry skin, colds and flus. As a seasoned frequent flier, I have some great tips to help you alleviate your tight muscles and avoid the post-flight blues.

Wipe down your space: Carry some disinfectant wipes in your purse or carry-on and quickly wipe down your seating area, paying special attention to the trays and seat adjustment buttons. Airplanes do get a quick wipe down prior to boarding, but taking the extra measure of disinfecting can help you to stay well.

Keep moving: One of the best things you can do during the flight is keep your body moving every few hours. Getting up and performing simple in-seat stretches can help to keep your blood flowing.

Avoid processed foods: The food that is offered on flights does not always provide your body with the nutrition it needs to stay balanced. The selections are often high in carbohydrates and low in fiber and vitamins, which, when combined with long hours of being sedentary, can temporarily slow down your digestive tract. Taking on board some of your usual healthy options is a great idea, especially on long flights.

Stay hydrated: Dehydration can negatively affect your digestion and cause you to have dry skin, so ensure that you drink plenty of water and avoid alcohol, as it adds to the dehydration risk.

Once you get to your hotel room, spending some time lying down and stretching can help to lengthen out the spine after it has been compressed while sitting. Here are three of my favorite post flight floor stretches:

Stretch number 1: Supine knee hug.

Stretches the glutes, hamstrings, hips and upper back.

Lie flat on your back, keeping your left leg extended on the floor. Brace your core, flex at the right knee and lift your right leg up to a 90 degree angle. Place your hands just below the knee joint and hug your knee into your chest. Repeat on the other side, then hug both knees at the same time.

Stretch number 2: Side lying quad stretch.

Stretches the quads and hip flexors.

Lay down on your left side, ensuring you are aligned with a neutral spine (shoulders and hips in a straight line), bend the top leg (right) by flexing at the knee joint and hold onto the top of your foot gently pulling your heel toward your glute. You will feel the stretch down the front of your leg, if you gently push the hips forward the stretch will deepen at the hip flexors.

Stretch number 3: Figure 4 stretch.

This stretch is a great deep hip and hamstring stretch.

Lay flat on your back, both knees bent with your feet on the floor. Lift your right leg and place the outside of your right foot on top of your left knee. Engage your core and raise both legs up off the floor, place your hands behind your left leg at the hamstring. At this point, the stretch is deep at the hip and external glute. You can then straighten out your left leg to feel the stretch in your left hamstring and your right hip. Repeat on the other side.

I encourage you to add two personal choice stretches so that you can focus on any individual tight spots that are troubling you. Spending 20-30 seconds holding each stretch will help loosen tight muscles and may also help to improve your overall flexibility.

My final tip is to take a nice hot bath to wash away the day and relax. Travel does not always have to be full of stress. Taking some time to focus on your personal wellness will make your trips much easier.

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

 

Stay in Shape on the Go

 Get active when traveling.

The best way to stay in shape and maintain an optimal body composition throughout the year is to be consistent with your diet and exercise routine.

We all know that both business and personal travel can sometimes sabotage even the best of our intentions. If you’re trying to lose weight or maintain your current body composition, letting your healthy, active lifestyle plan slip for even a few days can set your results back. Avoiding unnecessary setbacks may help you to finally get the results you desire.

Creating a healthy daily habit takes a lot of time and patience. Just a few days of breaking your routine can mean feeling as though you are starting from scratch and getting back on track can be tough. Here are my top tips for not letting anything get in the way of your healthy, active lifestyle, especially when you’re traveling.

Make the most of business travel. Your business or personal travel schedule should not interfere with your dedication and desire to provide your body with balanced nutrition, or prevent you from being active. In fact, business travel in particular can actually be a perfect time for you to maximize your healthy, active lifestyle plan. If you usually have a long commute or hectic family life, being away on a business trip can actually mean that you have extra time on your hands to focus on your goals.

Extra workouts. Once your meetings are done for the day, you can head straight to the gym or perform a simple in-room workout before bed. If your mornings usually involve getting kids off to school and making lunches, you can now enjoy an early morning workout instead.

Find new foods. When you’re away from the hustle and bustle of everyday life, it’s much easier to seek out healthy food options, experiment with new foods and plan your snacks for the workday ahead. When you are in a new city or country, you can get great ideas on how to spice up your weekly menu at home.

Maximize your free time. Use any extra “me” time on a business trip to enjoy an extra workout session or two. Add in some extra walking minutes while checking out the local scenery, or stretch out and decompress in the comfort of your own room.

De-stress. If you exercise a lot and find yourself skipping rest days, use your free time to rejuvenate, get extra sleep and have a relaxing soak in the bath. True relaxation and meditation can positively enhance your overall feeling of wellness and boost your results. You may even find that the extra ‘me’ time helps you to get past an exercise plateau, because rest is such an important part of your fitness journey.

Add an extra day off. A buildup of stress can negatively impact your results just as much as skipping your workout routine. The relationship between stress and weight gain is a common reality for many people. Scheduling in an extra day off, once your work is done, is another way that you can balance your personal time and get yourself de-stressed before returning to your family life.

Active vacation. Your personal vacation is a perfect time to ramp up your activity level. I can’t think of a more perfect time to start a healthy, lifestyle plan. Many people find it difficult to start a new program in the midst of their usual hectic schedule, so as a trainer I often recommend getting started with a new plan while on your personal vacation. I know many people view vacation time as a time to let loose and throw their diet and exercise routine out of the window. However, if you really want to make new, positive changes in your life, your vacation can be a great time to get started on the path to a healthy new you. The great thing is that if your entire family is in need of a healthy start, you can do it together on vacation.

Practice cooking and healthy eating. Learning how to effectively prepare your meal for the week ahead and trying out new healthy recipes is not always practical during a regular workweek. Use your vacation time or weekend to experiment with new dishes. If you are traveling and staying at a resort or in a hotel, there are often opportunities locally to attend free cooking demos.

Don’t use excuses. If you spend some time while planning your business or vacation travel to get your priorities in order, you won’t have to fall off the healthy train and slow down your results. As someone who travels for work and with family on a regular basis, I have found that there is no excuse for being lazy and eating poorly. If you look hard enough, you can always find a healthy meal option and if you plan well enough, you can always squeeze in some form of physical activity.

The best thing you can do to ensure that you stay in shape on the go is to make your health a top priority, regardless of your location or schedule. Being disciplined and consistent as much as possible is what will help you to reach your goals.

Written by Samantha Clayton, A.F.A.A., I.S.S.A. Samantha is Sr. Director of Fitness Education at Herbalife.

 

How to Avoid Weight Gain While Traveling

Fruit makes an ideal travel snack.

Traveling can disrupt your usual diet and exercise routine, but there are ways you can enjoy your vacation without gaining weight.

When you’re planning a vacation, you probably start by figuring out where you’re going to go, how you’re going to get there, where you’re going to stay, and what you’ll want to do once you get there. And if you’re like many of my clients, there may be something else you might plan for when you travel – weight gain. However, I’m going to tell you how you can take a vacation and avoid weight gain.

Many people tell me that they just can’t stay on their diets while they’re on vacation; admittedly, it’s a challenge. But when people plan to gain weight when they’re traveling, it sounds to me as if they don’t even want to try to stay on track. Vacations can turn your structured world upside down, which is one of the reasons we enjoy taking them. But just because you’re traveling doesn’t mean you have to bring back “excess baggage” around your waist, hips and thighs.

Tips to Control Calories While Traveling

No matter where you go, or how you get there, it really helps if you’re well prepared. Aim to stick to your usual routines as much as you can. Here are some tips to help you avoid weight gain while on vacation.

–  If you’re traveling by car, skip the ‘road food’ and pack healthy meals and snacks instead. Don’t leave the house until you’ve eaten. If you’re in a rush, take a protein shake with you so you’ll be less tempted to pick up fast food on the way.

–  Easy-to-pack foods, such as protein bars, fruit, nuts or soy nuts, string cheese and individual packs of baby carrots, are good snacks no matter your method of travel. They’re great for road trips or flights.

–  Finding healthy items at the airport is a challenge – fruit, yogurt, salads or sandwiches can be found – but packing your own food will save you calories and cash.

–  When flights are delayed, use the time to walk around in the terminal rather than letting the restaurants and watering holes beckon. At some large airports, you can easily log a mile or more by walking back and forth along the concourses.

–  Watch out for liquid calories. Staying hydrated, especially if you’re flying, is important. It’s recommended that you drink a cup of fluid for every hour you’re in the air, but if you’re chugging sodas or cocktails, you’ll rack up a bundle of calories. Stick to water, iced tea or lightly sweetened sports beverages instead.

–  If a stop at a hotel figures into your plans, you’ll likely be suffering from a dangerous combination of fatigue coupled with tempting foods from the happy hour buffets or room service. Travel is tiring, but rather than using food as a pick-me-up, take a walk or hit the hotel gym after you get settled.

–  Many hotel rooms have refrigerators. Pick up some fresh fruits, cut vegetables or yogurt for snacks. And don’t forget some milk or soy milk so you can whip up a protein shake in your room.

–  Ask hotel staff about healthy dining options in the area where you’re likely to find the foods you generally eat.

–  Watch your calories at hotels that offer complimentary breakfast. It’s tempting to overeat when you’re not paying for food items. Most free breakfasts load you up with starchy bagels, cereal and waffles and it’s easy for you to eat more than you should, especially when you’re not paying for it. Instead, be on the lookout for fresh fruit, and maybe some protein in the form of hard-boiled eggs or yogurt.

Susan Bowerman is Director of Nutrition Training at Herbalife. Susan is a Registered Dietitian and a Board-Certified Specialist in Sports Dietetics.

 

>