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Eating Root to Leaf: Consume Every Part of Your Fruits and Veggies

Broccoli stalks have nutrient benefits.

Those fruit and veggie stalks, stems and peels you’re throwing away can add flavor and nutrition to your meals.

Have you heard the term “nose to tail eating”? It’s a concept that aims to reduce food waste by encouraging the use of all parts of an animal during food preparation.

Another similar trend – called “root to leaf eating” – is really the same concept applied to plants. Rather than throwing away skins, stems, stalks and peels, the aim of root-to-leaf is to make use of as many parts of the plant as possible when preparing meals.

The average American throws away about $1,600 worth of fruits and vegetables every year, and much of what we toss consists of plant parts that are perfectly usable, delicious and nutritious. Rather than tossing them in the trash or the compost heap, you can make use of some of your plant discards to increase your nutrient intake.

Beet and turnip greens take a little longer to cook than more tender greens like spinach or chard, but they’re equally delicious. If your supermarket sells your beets or turnips with the tops still on, you’re in luck – you get two veggies for the price of one. Like other leafy greens, they’re loaded with nutrients – especially vitamins C and K, beta-carotene, folic acid, copper and potassium.

Broccoli stalks are often tossed out, but they’re rich in nutrients – especially vitamin C, folate, fiber and a phytonutrient compound called sulforaphane, which acts as an antioxidant. They can be finely shredded into a salad or slaw, or added to soup during the last few minutes of cooking. You can also try slicing them into ¼-inch thick slices, adding a little olive oil and salt, and roasting them in a hot oven until tender.

Carrot and fennel tops make a nice garnish, but they’re also completely edible and can be snipped into salads, sautéed with a little olive oil and salt to make a fresh sauce for grilled chicken or fish, or made into a pesto with olive oil, nuts and garlic. Carrot tops have more vitamin C than carrots themselves, and fennel tops are a good source of B vitamins.

Celery leaves are delicious, and I’m always surprised when people throw them away. I actually look for the leafiest bunch when I buy celery because I love to add the leaves to green salads, sandwiches and soups. Like the stalks, the leaves are a good source of vitamin C.

Citrus Peel contains compounds called bioflavonoids, which act as antioxidants. Finely grate the peel (avoid the white part, which tends to be bitter), and add to salad dressings, cooked vegetables or smoothies. You can also add strips of fresh peel to enhance the flavor of water, mineral water or tea, or add some citrus zest into the water when you cook rice.

Stems from leafy greens like chard, kale and collard greens can be tough, so many people cut them out before cooking the greens. But you can chop them coarsely and add them to dishes like soups and stews – they’ll soften with the long cooking times. Or cut them finely and sauté with a little oil and garlic or onion until they begin to soften, then add the leafy tops and finish cooking. You can treat green cauliflower leaves the same way. Adding the greens and stems of these nutrition powerhouses boosts your intake of vitamins A, K, iron, potassium and fiber.

Strawberry tops are great to add to a pitcher of drinking water or to hot or cold tea. They’ll add a bit of flavor and a dash of vitamin C to your drink.

Find out more at: http://www.DiscoverHerbalife.com

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Create a Personalized Circuit Training Workout in 5 Easy Steps

Mix it up in short segments for a great overall workout.

Follow this balanced circuit training routine for a great full body workout that gets you the results you want, while limiting the possibility of overuse injuries.

Whatever your focus––be it improving your strength, cardiovascular fitness or endurance––you can benefit from doing weekly circuit training sessions.

Circuit training is a great way for people of all ability levels to exercise. Whether you’re new to exercising or a seasoned pro, you can use circuit training to help you improve your overall fitness level, and target and strengthen your trouble spots.

Circuit training involves performing lots of different exercises in one sequence. This makes it almost impossible to get bored during your session. Plus, because you get to set your own schedule, you can easily fit it into your day. Circuit training is also great because it allows you to squeeze in exercises that you don’t necessarily enjoy. Since you only have to do each move for a short amount of time, getting in some dreaded cardio or strength training work is a lot less daunting.

Here are a few simple tips to help you set up your circuit in a safe way that maximizes your time.

Choose Your Workout Duration

You can do a circuit that’s as long as 60 minutes, or as short as 5 minutes. Decide what amount of time will fit in with your personal schedule, while keeping in mind that the more intense training should be kept to a shorter duration.

Decide on Your Rest Time

You can do a continuous circuit, which is when you go from one exercise to the next without a rest until you have completed one full set. Or you can take a short rest after each exercise. The less rest you have in between exercises, the greater the challenge will be. However, having adequate rest between each full set of exercises is important, as it will allow you to work out at your very best. Base your rest times on your personal fitness level. As your fitness level improves, you will need less rest in between each exercise.

Choose Your Exercises

If you are doing a full-body circuit, try to include exercises that engage your largest muscle groups, such as legs, glutes, chest and back. Also, add in some stability-based moves that involve your core muscles, as well as some cardio. There are so many exercises to choose from, but a few of my favorites include squats, lunges, crunches, burpees, push-ups and jumping jacks.

Exercise Order

The best way to organize your workout is to avoid using the same muscle groups back to back. Alternating between lower body, upper body and core exercises can help you to avoid overworking a particular muscle. When you’re doing a targeted circuit workout and focusing primarily on one area of the body, it’s still important to think about how your joints work and how to avoid over-stressing your body. The shoulder joint, for instance, can become easily stressed out, so avoiding doing exercises like planks, push-ups and mountain climbers all in one set is important. Try to ensure that each exercise that you choose engages your muscles in a different way. When it comes to organizing your routine, common sense will steer you in the right direction.

Number of Exercises

The great thing about circuit training is that you can choose to include as many or as few exercises as you wish. I believe that it’s best to set up a circuit that allows you to repeat it three times. Adequate repetition is important when exercising if you wish to get results. For example, if you have 15 minutes for exercise, choose five exercises that will allow you to do each for 45 seconds, and perform three full sets with adequate time to catch your breath in between sets.

Planning out your own circuit can be a lot of fun and very rewarding. Though it takes a little bit of practice to design your own workouts, when you plan it out in advance and make sure it’s balanced, you’ll be well on your way to becoming your own perfect trainer.

Find out more at: http://www.DiscoverHerbalife.com

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A Healthy Diet for Healthy Skin

Eat protein for skin health.

A healthy diet is essential to the health of your body, but it’s also essential to the health of your skin.

A variety of nutrients, including protein, antioxidants, vitamins and collagen can help improve the way your skin looks. Healthy skin is easily recognizable because it’s usually glowing. Here are some nutrients to consume for healthy, glowing skin.

Nutrition for Skin Health

Eat Protein

A diet low in protein, over the course of many months, can cause a loss in skin tone. Your skin may start to sag and wrinkle beyond what would be reasonable for chronological age. Proteins are essential for tissue repair and the construction of new tissue. Cells need protein to maintain their life, so the body uses protein to “replace” worn-out or dead skin cells. Including proteins in your diet from sources like chicken, meat, fish, soy or tofu will help you solve that concern. Meal replacement protein shakes are also great options for protein consumption.

Importance of Antioxidants and Vitamins

While protein is essential to achieving healthy skin, antioxidants A, C and E are also crucial. Deficiencies in any of these nutrients can affect the health of your skin. The skin easily shows the effects of oxidative damage, and antioxidants have been shown to be potent in protecting the skin from oxidative damage. Make sure your diet includes fruits like blueberries, strawberries and apples, and vegetables like broccoli, spinach and kale. Additionally, a multivitamin is an excellent way of ensuring that you are providing your skin with what it needs to look healthy.

Collagen Consumption

The human body’s collagen accounts for 25% to 30% of its total protein, of which about 75% is skin collagen. Collagen is located primarily in the connective tissue, and it’s responsible for giving the dermis its firm structure. Look for products with hydrolyzed Verisol® collagen. Verisol® collagen works from the inside out to support the structure of the skin.* Verisol® collagen supports skin elasticity and reduces wrinkles. For added benefits, there are products in the marketplace that also contain antioxidants and minerals to support healthy nails and hair.* During the aging process, which starts in your mid-20s, the skin suffers from a progressive loss of moisture and becomes increasingly dry. When this happens, the dermis becomes thinner; the connective tissue loses its firmness and elasticity, and wrinkles and sagging start to occur.

A healthy diet can support healthy skin. It’s the best way of looking and feeling great. When you nourish your body from the inside out, with the proper food and nutrients, your body will thank you with youthful and radiant skin!

  • Verisol® is a registered trademark of GELITA AG.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Find out more at: http://www.DiscoverHerbalife.com

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Save Time with These 8 Make-Ahead Meal Ideas

A little food prep goes a long way.

Here’s how an hour or two of food prep on the weekend can help you put together healthier meals for the entire week.

Make-ahead food ideas help me stay organized, save time and always provide something healthy and delicious for when I’m hungry. I like to spend an hour or two on the weekend preparing some staple foods that I can use all week. Take a look at my top eight make-ahead food ideas.

Salad Greens

Pre-washed salad greens are convenient, but they can be pricey. Instead, I buy a variety of lettuces and greens, break them into bite-sized pieces for salads, then wash and spin them in my salad spinner. Then (don’t laugh) I put them in a pillowcase and store them in the crisper drawer of the refrigerator. The salad spinner gets the greens really dry, and the pillowcase works better than plastic bags to keep them fresh and crisp. The greens don’t get soggy this way, and they stay fresh for a full week.

Pre-cut Vegetables

I pack a salad nearly every day for lunch, and I make a salad almost every night for dinner, too. To make it easy, I prepare a lot of different veggies and store them in individual containers in the refrigerator. My standbys are thinly sliced cucumbers, red onion and bell pepper, grated carrots and chopped parsley. To prep my food ahead of time, I often blanch some broccoli or cauliflower florets or roast some zucchini slices or asparagus spears in a hot oven and chill those. These veggies quickly and easily get worked into my lunch salad and dinners throughout the week.

Pan-Seared Chicken Pieces

Cooking some chicken in advance is a real lifesaver for me. Starting with about two pounds (1kg) of chicken tenders (goujons), I sprinkle them with a little salt, pepper and paprika. Then I brown them on one side in a little bit of olive oil in a large skillet over medium-high heat. I flip them over, add a few tablespoons of liquid to the skillet (white wine, broth, water, or lemon juice), cover the skillet and let them cook for 5-6 minutes until they’re done. I often add these to lunch salads, stuff some into whole grain pita pockets with veggies and hummus, or use them to make a quick soup or pasta for dinner.

Beans or Lentils

Slow cookers are great for making homemade beans or lentils. I like to slow cook black beans with onions, garlic and spices. Once they’re cooked, I keep them in the refrigerator to mix into my salad for lunch or use them as a base for a soup or chili.

Hard-Boiled Eggs

Eggs are one of the best protein sources around, and it only takes a few minutes to hard boil them. I use hard-boiled eggs as a protein source in my salads, and I often grab one for a quick snack. I like to spread a rice cake with some grainy mustard then top it with a sliced egg and some of my sliced vegetables.

Tuna Salad

When I have tuna salad in the refrigerator, it’s a lot easier for me to work more fish into my diet. I mix flaked tuna with either mashed avocado or hummus, a little mustard and a lot of chopped vegetables (again, those pre-cut vegetables). It serves as a protein source for my salad at lunch, or I’ll use a little scoop for a high-protein snack on some whole grain crackers.

Hummus

Hummus takes only a few minutes to make and will stay fresh in the refrigerator for a week. It’s also very inexpensive to make, compared with the price of store-bought versions. Start with a can of beans (garbanzos/chickpeas are traditional, but other beans work just as well). Drain the beans, rinse and drain again, then whirl in the blender with a little olive oil, lemon juice, salt and pepper until smooth. Hummus with raw veggies makes a great snack, but I also use it in place of mayonnaise in tuna or egg salad, or I’ll thin it down with a little vinegar and water for a delicious salad dressing or sauce on steamed vegetables.

Salad Dressing

Bottled dressings are expensive and often high in salt, sugar and preservatives. Making your own dressing is simple and allows you to control the ingredients. I mix two parts olive oil to one part acid (citrus juice, vinegar), then add salt and pepper to taste. I vary the acid and often use a blend, like lime juice and rice vinegar. You can experiment with adding dried herbs, mustard, garlic powder or onion powder.

Find out more at: http://www.DiscoverHerbalife.com

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5 Ways to Get Fit in the New Year

Get in great shape with Fusion Fitness.

Going forward, I believe that the fitness industry will continue to grow more than ever. I also believe that there will be a new wave of exercise enthusiasts falling in love with a new activity on their quest to getting healthy and fit.

People are starting to truly understand the importance of exercise for maintaining good overall health. With so many styles of exercise from which to choose, even kids and seniors can get in on the action.

Lifestyle Focus

To my delight, I see that the media is moving away from promoting traditional, restrictive diets and quick-fix exercise programs. Instead, they are embracing the idea of overall wellness and healthy lifestyle plans. I love that the focus is shifting towards the big picture of healthy aging and simple functional fitness, with old school, time-tested exercises and activities that involve the entire family. This approach, in my opinion, helps people to maintain a healthy body composition long term.

Fusion Fitness

Many trainers know that a well-rounded fitness plan that includes elements of cardiovascular fitness, strength training, endurance and flexibility is the key to getting great results. It will be exciting to see how fitness professionals combine these elements into fun programs going forward. In the recent past, there were lots of new “fusion” style classes and programs being developed that combined multiple elements of fitness programming into 20-45 minute classes––such as yoga-strength, Pilates-yoga, cardio with strength, cycling with yoga, etc. The currently popular combo of two formats (Pilates + Boxing = Piloxing) may well expand to three or more combined formats. However it shapes up, this fusion approach is exciting and sure to continue into the New Year.

Practical Approach

The back-to-basics of functional body weight training has helped many people get into great shape this year. The introduction of High Intensity Interval Training (HIIT) style workouts have been a huge success for people who have a busy schedule, and need to maximize their workout time with little or no equipment. The idea of simple, back-to-basics fitness routines will continue, as these workouts can be done almost anywhere in a short amount of time.

Race Crazy

Races such as community 5k’s, mud runs, obstacle course races and triathlons will continue to attract new fitness enthusiasts in the New Year. These events are becoming more affordable, and many come with no-fee preparation groups to help you train for your next event. Signing up for a race is a great way to help you stay dedicated and motivated towards improving your fitness level.

Online Fitness

For most people, gone are the days of heading to the gym for an hour, three days a week and working out a different muscle group. Life is just too busy and people don’t have the patience for such time commitments. The average exerciser wants to spend a short amount of time and maximize their efforts with high intensity bouts on most days of the week. People are starting to place their focus on a daily routine of 20-30 minutes.

As such, the use of technology and efficient online fitness programs will continue to grow. I envision that more people will be using their smartphones to do short, full-body routines. My Herbalife fit tips videos and Herbalife24 Active Body Fit videos are designed for this type of exerciser. And now that live streaming has become so easy, get ready to travel without a passport for a quick-fix class online.

Regardless of the fitness trend you choose to follow in the New Year, understand that the best health and wellness results come from combining your exercise routine with a balanced nutrition plan. Set new exercise goals for the future and get into the best shape ever.

Find out more at: http://www.DiscoverHerbalife.com

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5 New Year’s Skin Resolutions

Sunscreen is critical to protecting your skin.

Your skin is the largest organ of your body. Between pollution, unprotected sun exposure and non-existent skin care routines, it can really take a beating.It’s time to break some of your bad habits and avoid common skin mistakes to give your skin a break.

We’ve all made mistakes in our beauty regimen. Maybe you wash your face with plain old bar soap or don’t regularly use body lotion. It’s time to stop theis cycle. Here are five New Year’s resolutions to benefit the health of your skin:

Using the Right Cleanser
Cleansing is the first step in any skin care regimen, and that cleanser choice is important. So many people make the mistake of picking up any old random bar of soap to wash their face. Most bar soaps that are designed to cleanse your body contain harsh deodorizers and detergents that are not gentle enough for your face. Evaluate your skin to determine what type of cleanser your skin requires. If it’s oily, look for a cleanser to target sebum production. Perhaps a lightweight foaming gel cleanser would be best. If your skin is on the dry side, look for a cleanser that will moisturize the skin while cleansing. A lotion-based cleanser may be perfect for you. Pay attention to your skin and choose the right cleanser. But whatever you do, put down that ordinary bar soap.

Don’t Worship the Sun
You might look better with a suntan, but there’s a good chance you’re doing mor harm than good. Put down the tanning oil and pick up the sunscreen. And whatever you do, avoid tanning beds at all costs. It’s important to protect your skin from the sun’s damaging UVA and UVB rays. These rays burn your skin and are a leading contributor to early aging. You might look good with that savage tan today, but flash-forward and you might not be happy with the wrinkly person staring back at you from the mirror. Sunscreen is critical when it comes to protecting your skin and you should never go out into the sun without it. Sunless tanners have come a long way and you don’t need to worry about the orange ‘fake bake’ look anymore. And the best part is you can get that gorgeous tan 12 months out of the year.

Avoid Over-scrubbing
You probably love the way you look after a good buffing and polishing, but there‘s such a thing as too much of a good thing. Exfoliation of the face and body is something that you should be doing on a regular basis. But you need to be gentle. Remember, your skin is a living organ and you need to take care of it. The last thing you want to do is scrub your skin so much that it becomes red and irritated. Take it easy when cleansing and exfoliating. Use soft and gentle circular motions to achieve the most desirable skin. Nothing good can come from over-scrubbing your skin.

Never Pop Pimples
You’re probably guilty of popping a pimple or two at some point. It’s so tempting to do that it seems almost unavoidable. But it’s very important to resist the urge to jab at outbreaks. Every time you start attacking a pimple, you run the risk of making the problem even worse. You can spread bacteria to other areas of your face. The troubling spot can now look bigger and much redder than before. Not only that, but the picking could result in permanent scarring. No matter what, resist the urge to pop those pimples and be patient in weathering the breakout storm.

Reduce Stress
It’s amazing how a lack of sleep and stress can negatively impact your skin. It’s impossible to look your best when you’re exhausted and stressed out. Your skin loses its glow and vibrancy, the circles under your eyes become darker and more apparent. Beyond that, it just makes you look older. Remember, we call it “beauty sleep” for a reason, because we definitely look our best when we’re well rested. You’d be surprised at just how many people aren’t getting enough hours of sleep in a night. So, for the sake of your skin, get a good night’s sleep and try to unwind and relax.

Find out more at: http://www.DiscoverHerbalife.com

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Is it possible to gain weight by eating too much of a healthy food?



When trying to lose weight, watching your portions is important. It is possible to gain weight by eating too much of a healthy food. Balance your meal with:
✅4-6 oz lean protein
✅2 cups of veggies
✅No more than ½ cup of refined carbs (rice, potato, pasta)

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10 Tips on How to Keep Your New Year’s Resolutions

Prioritize your resolutions.

Finding balance as you plan your New Year’s resolutions is important. You want to challenge yourself to do enough to make a difference, but not so much that you can’t follow through.

The month of January just wouldn’t be the same if we didn’t make some resolutions for the New Year. Most of us go through the motions every year, promising ourselves that this time we’re going to eat better, or lose weight or get into shape. Trouble is, we tend to start out strong but then the old habits creep back in––often in a matter of weeks.

Part of the problem is that many of us approach New Year’s resolutions as a sprint, rather than a marathon. We set our sights on making a lot of changes all at once, and plunge ourselves into a makeover that we can’t sustain. Rather than a quick sprint to the finish line, though, your resolutions are something you’ll need to practice steadily––for days, weeks, months…for the long haul.

If you want your New Year’s resolutions to stick with you all year long, slow and steady will win the race. Here are some tips to help you.

10 Tips for Making Your Resolutions Stick All Year Long

Own Up to The Behavior You Want to Change

In order to change bad habits and replace them with healthier ones, you first need to reflect on your current behavior. For instance, if you know that you eat more than you should, it can be helpful to both acknowledge that you overeat and, at the same time, allow yourself to be a little “fed up” with your behavior, too.

Make Resolutions Reasonable

The first step in keeping a resolution is to make sure it’s reasonable in the first place. That’s a lot better than setting unrealistic goals and giving up right out of the starting gate.

Make Your Resolutions Specific

When you put your resolutions into words, make them as specific as you can. It’s great to say that you want to “eat less fat,” but that’s too vague. Instead, you might set a measurable goal to “limit my fat intake to 40 grams a day.”

Prioritize Your Resolutions

If your list of resolutions is fairly long, you might want to prioritize them and tackle a few of the easier ones first. This can help to give you the confidence that you can, in fact, achieve what you’ve set out to do. But if you feel that you’re trying to make too many changes at once, you might need to trim your list a little bit.

Commit to Your Resolutions

Once you’ve decided what your resolutions are, write them down. Putting your challenges and plans in writing will help you commit to them.

Plan to Put Your New Habits in Place

Once you’ve made your commitments, you’ll need to plan for how you can put your new habits into practice. If you’re working on your eating habits, have you cleared all the junk food out of the house? If you’re planning to cook more meals at home, do you have the right foods in your refrigerator, pantry and freezer?

Practice New Habits and Keep Tabs on Yourself

Be patient––it takes a while for new habits to settle in and feel natural and comfortable. Keep track of the “measurables” that you included in your resolutions––such as your calorie or fat intake, the number of fruit and vegetable servings you’ve had, or the number of times per week that you packed a healthy lunch instead of eating out.

Learn from your setbacks

Rather than letting setbacks defeat you, try to learn from them. Try to figure out what led you to slip up, and figure out how you can prevent it from happening next time.

Build on and reward your successes

If you’ve made behavior changes in the past that have stayed with you, maybe you can build on that success by tweaking your resolution a little bit. And don’t forget to reward yourself for your successes and acknowledge your accomplishments.

Build a Support System

Friends, family members and online communities can be tremendous sources of support. So, let those around you know what you intend to achieve. And when you offer support to others who need it, it may help you in your own efforts, too.

Find out more at: http://www.DiscoverHerbalife.com