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5 Great Food Pairings for Better Nutrition

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Leafy greens are rich in calcium.

Sure, chocolate and strawberries make a delicious combo, but there’s more to pairing foods than combining items that taste great together. Get the most out of your diet by learning to pair foods that complement each other nutritionally, too.

People often ask me if there are certain foods that they should, or shouldn’t, eat at the same time. Some people have heard that “If you don’t eat proteins and carbs at the same meal, you’ll lose weight.” But a study published about ten years ago debunked that idea. On the other hand, there is another concept around food combining––sometimes called food synergy or food pairing––which recognizes that certain foods offer a bit more nutritional benefit when eaten together than if you eat them separately. Think of it as a nutritional ‘one and one makes three.’

How to Get Better Nutrition With Food Pairing

  • Colorful veggies with a little fat.

    Many fruits and vegetables contain compounds called carotenoids. These are natural pigments that give foods like tomatoes, carrots and spinach their beautiful hues––from the pigments lycopene, beta-carotene and lutein, respectively. Carotenoids function as antioxidants in the body, which is one reason why fruits and vegetables are such an important part of a healthy diet. These important compounds are fat-soluble, which means that when you eat your veggies with a little bit of fat, your body is able to take up more carotenoids. So, adding some healthy fat from avocado or olive oil to your salad, for example, will help you absorb the carotenoids found in the romaine lettuce, carrots and tomatoes.

  • Vitamin C with iron-containing veggies and grains.

    Iron comes in two different forms in foods. One form called ‘heme’ iron is found in fish, meat and poultry, and it’s more easily absorbed by the body than the so-called ‘non-heme’ iron found in certain veggies and grains. When you take in some vitamin C along with a source of non-heme iron, your body will absorb the iron better. And it doesn’t take much: the amount of vitamin C in one orange or one tomato can nearly triple iron absorption. So, tomatoes in your chili will help you absorb the iron in the beans. Strawberries will help you take up the iron in your cereal. And the iron in spinach will be better absorbed if you toss some orange or grapefruit wedges into your spinach salad.

  • Lemon and green tea.

    Green tea phytonutrients, which are naturally occurring and contain some unique and beneficial antioxidants called catechins, act to help protect the body’s cells and tissues from oxidative damage. When you add lemon to your green tea, the vitamin C can help your body absorb these beneficial compounds. If you don’t like lemon in your tea, have a fruit that’s rich in vitamin C along with your brew, like a bowl of berries or a sliced orange.

  • Fish and leafy greens.

    When you drink milk that’s fortified with vitamin D (as is nearly all the milk sold in the US), the vitamin D helps your body absorb the calcium in the milk. But there’s another great way to pair these two nutrients––fish and veggies. Fatty fish like salmon and mackerel provide vitamin D, and leafy greens like turnip greens, mustard greens and kale provide calcium. Pairing the two will help your body take up the calcium in the veggies.

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Build Your Own Balanced Diet

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A balanced diet requires quality foods.

A balanced diet involves more than just meeting your nutrition needs––it’s a personal plan that balances with your likes, your dislikes and your lifestyle.

People often ask me, “Is dieting good, or bad?” It’s such a general question that I often don’t quite know how to answer––partly because we toss around the words “diet” and “dieting” so much that they’ve almost lost their meaning.

In truth, we’re all on a diet every day. We each have our own dietary habits and patterns that make up our usual “diet.” Sometimes we make changes to that diet––often to cut down on our calories––in which case you might say you’re “dieting” or “on my diet” (that is, until a few weeks later…when you’re “off my diet”).

What Makes a Diet Good or Bad?

There are certainly “good” diets and “bad” diets. We all know people who choose foods carefully and eat well, just as we know others who seem to eat nothing but fast food and soda. And if you need to lose weight, then “dieting,” in the most general sense, is probably a good thing. But it really depends on how you approach your weight loss.

If your weight loss diet is one you can stick with, is well-balanced and leads to a healthy rate of weight loss, then yes, in that case dieting is definitely “good.” But if the weight loss diet you’re attempting to follow is unbalanced, if it’s so strict that you can’t stick with it, or if it’s so low in calories that you have no energy or you lose weight too quickly, I’d say that’s “bad.”

The Best Diet is the One that Works for You

The most successful “diet” is a nutrition plan that works for you day in and day out, providing your body with the nutrients it needs and the foods that you enjoy eating. It’s a diet that works with your lifestyle, that you can follow for the rest of your life and is uniquely yours.

With so many different “diets” out there, how do you put together the plan that works for you? The best way to start is to follow some basic principles, and then refine your eating pattern until you find a way of eating every day that works for you.

Building a Healthy Diet from the Ground Up

I like to think of building your diet in much the same way you would if you were constructing a house. You start with the basic foundation, you build up your supporting structures, and then you add the finishing touches to personalize it, and make it uniquely yours.

If you were building a house from the ground up, you’d have a budget. Similarly, if you’re building your diet, the first thing you need to know is how many calories you have to work with. Just as houses come in all different sizes, so do people and their calorie requirements. Calorie needs are individual to you, and are determined, in large part, by your body composition and the
amount of activity you get. You can’t plan out what you’re going to eat until you have an idea of your daily calorie needs to help you achieve your dietary goals (whether it’s to lose weight, gain
or stay the same).

Now, just like your house, your diet needs a strong foundation. Ideally, the core of your diet will be made up of lean proteins, health carbohydrate sources (in the form of vegetables, fruits and whole grains), and modest amounts of beneficial fats. Your goal is to divide up your calories from protein, carbohydrates and fats in a way that suits your needs.

In most cases, about half your calories are going to come from carbohydrates. The other half will be, more or less, roughly divided between protein and fat. The proteins, carbohydrates and fats you eat, along with the vitamins and minerals that your body needs, provide the supporting structure to your diet.

Personalize Your Diet for Long Term Success

Once the basic structure is finished, you get to decorate and personalize your house. The same holds true for your diet. You get to personalize your nutrition plan by picking and choosing the
foods you’ll eat that work with your likes and dislikes, your lifestyle, your budget––while still meeting your nutrition goals.

Personalization is really the key to your success. Focus on choosing the healthy foods that you enjoy the most. What really matters is the overall quality of your diet. And with so many healthy
foods out there, there’s no shortage of items to pick and choose from. It wouldn’t be “good” if you felt uncomfortable every time you walked into your own home––if it didn’t feel like “you.” Similarly, a diet is only “good” when it’s good for you––because it nourishes you, and because it just feels right. And once you feel natural and comfortable with the diet that you can “call your
own,” your weight should take care of itself.

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Do-It-Yourself Strength Training Workout

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Try a battle rope workout.

Setting up an at-home gym can be expensive, but there are plenty of DIY strength training alternatives.

If you look back at the history books, strength and muscle-building competitions existed long before the invention of commercial exercise equipment and expensive gyms. Strong and fit men and women used logs, stones, water containers and heavy farming equipment to test their strength and enhance their physical skills. They simply improvised with the items that they had at hand. If you want to avoid the glam and cost of joining a gym, but still want to do tough muscle-building workouts, then you, too, can improvise.

Getting fit and active should be fun. The activity that you choose should keep you engaged so that you progress and stay dedicated to being healthy. You shouldn’t use the excuse that you don’t have access to a gym or equipment, because you can use children’s equipment at a local park, items found in your garage and many other DIY methods to get a good workout.

Cross training style gyms and many boot camp style classes have gone back to using the basics to ensure that all people, regardless of their economic status, can have fun with training in a more natural at-home environment.

Here are some ways to add organic at-home strength training to your fitness routine.

Use water containers

Water containers, large and small, can be used to perform many traditional gym-based exercises, such as bicep curls, squats, dead lifts and chest presses. If you live in an area where there’s a drought, don’t use water that you’ll dispose. Use drinking water containers and then drink the water once you’re done. Buy ropes Fancy gyms have started using what they call “battle ropes” as part of their core training programs. However, you don’t need to use a sports-specific rope to reap the benefits of exercising with ropes. A heavy rope secured to a post can provide hours of workout fun. Place a rope in each hand and perform jumping jacks. Lift and slam the ropes to the ground for a challenging upper body and abdominal blast. Secure a rope that you can climb to get a strong upper body. Small jump ropes are fantastic for working up a sweat or helping you to increase your range of motion while stretching. Ropes are one of my personal favorite training tools.

Chop wood

Using an axe on a large log is great for toning your upper body and oblique muscles. It’s, however, a little too dangerous for most people to manage. Using a weighted bar in an open area and mimicking the wood-chopping motion will give you all of the benefits of chopping wood, without the danger factor.

Find tires

Car and truck tires are very difficult to dispose of and have become quite an environmental nuisance. But used tires can make a great training tool, especially if you have a good amount of outdoor space to work with. You can flip over large tractor tires to gain strength in your legs, upper body and core. Drag tires using a rope to work on the posterior chain muscles, glutes and hamstrings. Use them for stability training, such as push-ups and step-ups, or create an obstacle course using smaller tires for cardiovascular fitness and agility. There are so many ways you can make use of tires to get fit and strong. Often, you can get them for free from used car lots.

As a former athlete, I believe that following a well-balanced and structured training program is essential if you have specific goals in mind. But if your goal is to simply get strong and fit, you can have fun being creative with your workouts in a way that suits you. Moving your body, lifting, jumping and throwing are all pretty natural human movements. So, just let your workout be organic and go with the flow every once in a while.

Always remember to be safe and only perform movements that feel natural and pain-free.

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Home Spa: How to Pamper Yourself

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Treat yourself to a relaxing bubble bath.

Everyone needs a little “me” time every once in a while. Here are a few ideas to help you relax and unwind in the comfort of your own home.

Ever had one of those days when life gets to be a bit too much and you long for a bit of R&R? Everyone needs a bit of “me” time once in a while. Maybe you need it after a long day stuck in traffic, or after your child has been home sick from school all week with a nasty cold. Perhaps the laundry has piled up beyond your control, or that big presentation you had at work just didn’t go as planned. After a stressful day, the best remedy is time spent taking care of just you.

If you’re looking to recharge and pamper yourself so you can conquer the world, here are a few easy steps that you can take without ever leaving the house:

Take a relaxing bubble bath

My go-to means for relaxing has always been to take a bubble bath. Add a splash of your favorite bubble bath product, light a few candles, put on some music and just submerge yourself into relaxation. There’s nothing like a good, warm soak to relieve muscle tension, open up your pores and clear your cluttered mind.

Apply a facial mask

A good facial mask doesn’t have to be done at the spa. You can experience that same high-quality experience at home. Choose a facial mask that has an inspiring scent, like rosemary or mint. Apply it to your face, allow it to dry and simply wait for the results. I love to apply my mask while relaxing in the tub. There’s something about the steam, the bubbles, the aromatic scents and the ability to just chill that really pulls it all together. Masks containing bentonite clay possess amazing skin toning and absorbing properties. Plus, the feel of that silky, smooth clay against the skin really provides you with an authentic pampering experience.

Scrub away the day

There are some days when you just want to scrub all of your problems away. Well, why not make it a self-indulgent experience and use an exfoliating scrub that smells great and contains scrubbing particles that slough off dead skin cells? Once you experience how soft and silky your skin feels, you’ll forget about your troubles.

Moisturize from head to toe

There’s nothing like slathering on a hydrating moisturizer immediately after a good exfoliation or bubble bath. Apply when your skin is still damp to really seal in that much needed moisture. Your skin will look more youthful as a result, and it will definitely feel silky and soft to the touch. Take a few extra minutes to relax, enjoy and focus on your toes, feet, legs and arms. A little massaging and some great moisturizer will definitely ease away the stresses of the day.

Find time to do…whatever

Everyone has something special that they enjoy doing that helps them relax. It might be a bubble bath, a brisk walk, a quick dip in the pool or many other things. Take some time to flip through your favorite magazine or get started reading that book you’ve been putting off. Whatever you do, take that much needed time to pamper yourself.

Never feel guilty for taking the time to take care of you. A little pampering goes a long way, and it’s really beneficial to you and everyone around you. So, make it happen.

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Hooray for Healthy Pastas!

A healthy pasta option.

If you want to eat more whole grains in the New Year, whole-grain healthy pastas are a good place to start. In the past, shape was the main deciding factor in the pastas we bought – ziti or curly cavatappi?

Now there are delicious whole-wheat pastas or noodles with spinach or tomato added, plus rice, corn and quinoa pastas. So, how do all of these different noodles stack up?

Most people buy regular pasta made from a type of high-protein wheat, such as durum or semolina, which gives pasta its characteristic yellow hue. A serving is defined on the package as two ounces of dry pasta (about a cup cooked, depending on the shape), which has about 200 calories, a trace of fat, about two grams of fiber and around 40 grams of carbohydrate. Not a bad deal. But if you switch to whole-wheat healthy pastas, you’ll save about 20 calories and more than triple your fiber per serving. That’s a great deal, nutritionally speaking. And those numbers look more impressive when you consider what people typically eat – not one cup of cooked pasta, but more like three.

There are gluten-free pastas on the shelf, too. They’re made with grains other than wheat, like corn, rice or quinoa. Calorie-wise, they all come in at around 200 per cup, but they may have less fiber, and some have less protein than wheat pasta. But for those who are going gluten-free, they’re great alternatives.
I’ve also been seeing more ‘super pastas’ in stores, too. These are products with more protein and fiber, and even some touting omega-3 fatty acids. The three extra grams of protein or so usually come from a blend of higher protein grains and ground flaxseeds, which provide the omega-3 fatty acids. These pastas will probably cost you a bit more. Also, keep in mind that the omega-3s found in flax don’t provide quite the same health benefits as those you get from eating fish. You’d be better off cooking up some whole-wheat pasta with some shrimp tossed in.

Those pretty red and green pastas have tomato and spinach powder added to them, but the amounts are so small that they don’t increase the nutritional value all that much. They’re fine if you like how they look on your plate, but they won’t take the place of a fresh or cooked veggie.
On a dry weight basis, all pastas have about the same calories, around 100 per ounce of dry pasta. But most of us think of our portions in cups, not ounces. So consider this: the calories in cooked pasta can range from 175 to 240 per cup, depending on the shape. If you’re a calorie watcher, go for the big wagon wheels or the bow ties instead of the fine angel hair. The big shapes pack less tightly, so you’ll get fewer calories per cup.

I’ll admit that when I tried the first whole grain pastas to hit the market, most were not for me. I found them tough and grainy. But the products have gotten so much better. Their texture is a true match for regular pasta, and the nuttiness of the whole grain adds a depth of flavor to finished dishes that I’ve really come to love.

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

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Why Strong Is the New Sexy

Increased muscle mass burns more calories.

Here are three important reasons for you to pick up some weights and make yourself stronger.

It’s a fact: strong is in. A toned, muscular and functional body has become the new sexy for both men and women. The growing acceptance by the media and sportswear companies that beauty comes in many shapes and sizes is a positive step toward encouraging people to lead a healthy, active lifestyle.

Best of all, a healthy body, which may come in different shapes and sizes, will never go out of fashion. Have you heard of the term ‘skinny fat’? This is when someone may look thin, but in actuality they have an unhealthy internal body-fat ratio that is detrimental to their health. There are also many people who may look a little larger, but are actually very health internally. With any exercise plan, your main priority should be to benefit the inside of your body. But as a bonus, exercise benefits your external appearance as well.

The following are important reasons why you should add weight and strength training to your regular fitness routine.

Three Reasons to Get Stronger Now

Burn More Calories

By lifting weights and becoming strong, you’ll change every aspect of your body. People with increased muscle mass burn more calories at rest than those without. It takes more energy for your body to sustain lean muscle and, therefore, your resting metabolic rate may increase as a result of lifting weights.

Improved Bone Density

Weight-bearing exercise is very beneficial for bone health in people of all ages. The aging process is linked to a decrease in bone density and a greater risk of fractures. So, consider how you can add weights to your workout, because your bones rely on resistance training to stay healthy and strong.

Improved Performance

If your body gets used to lifting weights, imagine how much easier just lifting your own body weight will be. Improved strength means that your daily activities will become easier, and if you’re training for a sport, an increase in muscular strength can significantly improve your performance.

Becoming stronger has so many benefits, and you don’t need to be worried about looking like an out-of-proportion body builder. Unless you’re dedicating hundreds of hours to lifting heavy weights and following a very specific body-building nutrition plan, the chances of you getting bulky are slim. Adding weight training to your routine two to three times a week and eating a protein-rich diet will have you well on your way toward achieving a healthy muscular physique. Also, don’t be afraid to lift heavy weights. But do make sure that you start out with manageable, lighter weights so that you can focus on technique for 12-15 reps and slowly work your way up to heavier weights. As you increase the weight you’re using, decrease to 8-10 reps.

Your body will start adapting to weight training right away, so get started today.

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

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How to Feel Confident and Look Beautiful

Try a new look to feel beautiful.

With the right mindset you can feel gorgeous, even on your worst of days.

We’ve all had those days when we’ve woken up on the wrong side of the bed, gone to look in the mirror and just wanted to hide from the world. Even though we probably look the same as every other day, we just don’t feel beautiful. And that feeling can really cloud our confidence. Something just seems off. It’s not as if anything drastic happened to our looks overnight. Nothing happened. This just goes to show that feeling beautiful is a state of mind. Here are a few ways to get into the mindset of feeling gorgeous, even on the worst of days.

Confidence is Essential

It may sound cliché, but the key to feeling fantastic is confidence. Confidence is the reason that some people manage to be the center of attention regardless of what they look like––and it’s something you can use to your advantage. If you want to look the part, you need to act it. So, banish negative thoughts and start giving yourself positive reassurances. Focus on the attributes you really like about yourself, and dismiss any negative thoughts that may cross your mind. Love how your hair looks? Then give yourself a reassuring pat on the back and think to yourself, ‘I am fabulous!’

Smile

An instant mood booster (and another way to look beautiful) is to smile. Don’t believe me? Just try putting a smile on your face, even if you don’t feel like it, and see how it feels. In addition to its mood-boosting benefits, it’s been said that smiling makes a person look and feel beautiful. When a person smiles, it causes others to perceive them as more attractive––and I’m a firm believer that a smile can take years off of your appearance. Stop the Comparisons It’s easier than ever to compare yourself to others, and all too easy to fall into the trap of seeing how you
measure up to others. But it does nothing for your self-confidence. Every person is unique, and you have positive assets that others may feel they lack. The best way to feel beautiful is to view yourself as an individual, not as one person in comparison to another.

Try a New Look

Sometimes you can just feel stuck in a beauty rut, which can contribute to not feeling great about yourself. Why not change things up with a fun makeover? Reinventing your look could provide excitement and just the change you need to get out of that rut and feel fabulous again. Switching it up with a new haircut, clothes or even a lipstick shade could be just the change you need. Embrace a fresh style that feels comfortable to you. You’ll gain confidence knowing you look great, and you’ll face the world with newfound enthusiasm.

Watch Your Posture

The way you sit and stand says a lot about the way you think of yourself. Those with good posture signal to the world that they feel confident and beautiful with non-verbal communication cues. Even if you don’t feel beautiful, sitting or standing tall with your shoulders back will radiate your self-assurance to the outside world. Every time you catch yourself slouching over, take a few seconds to correct your posture. You should feel more poised and confident.

Treat Yourself

Sometimes you just need a good pampering session to feel beautiful. When you’re feeling tired, stressed or anxious, you probably won’t be feeling your most fabulous. Try taking a break for an hour or even a whole day if you can, and get back in touch with your true self. If you’re in a relaxed state of mind, you’re more likely to have positive feelings toward yourself. You can try any relaxing activity, whether it’s a nice walk in the park (with sunscreen, of course), visiting the salon or purchasing a new outfit. My favorite is a Me Time bubble bath with candles, facial mask and exfoliating scrub.

Taking care of yourself is an essential beauty tip. When you feel good, you look good. And when you look good, you feel good. It’s a win-win!

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

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Ingredients for a Heart-Healthy Meal Plan

A heart-healthy diet is your best choice.

Heart-healthy meals start with heart-healthy ingredients. Here are some tips for selecting and preparing foods that support heart health.

To me, calling a diet “heart-healthy” can be a bit misleading. It seems to suggest that a heart-healthy diet is somehow different from a more general “healthy diet,” but they’re really one and the same.

A heart-healthy diet is one that calls for a variety of good-for-you foods––including lean proteins, plenty of fruits and vegetables, adequate amounts of fiber and modest amounts of sugar, salt and saturated fat. Sounds like a healthy diet to me.

A heart-healthy diet not only supports the health of your heart, it also supports your overall health in a number of ways. Low fat protein foods keep you full and give your body what it needs to build and repair important body proteins, all while keeping your total fat and saturated fat in check. The right carbohydrates give your body the fuel it needs, along with generous doses of vitamins, minerals and fiber. And small amounts of the right fats contribute essential fatty acids and flavor. When taken all together, these foods make up a well-balanced diet that’s filling and flavorful.

Heart-Healthy Proteins

Why:

The protein that you eat every day provides the basic building blocks that your body needs to perform literally hundreds of functions. Protein is found in a variety of plant and animal foods, but saturated fats often tag along—especially in the case of animal proteins. So, you’ll want to select from a variety of plant proteins and lean/low fat animal sources. Fish is generally a good choice, since it contributes heart-healthy omega-3 fatty acids.

What:

Look for plant proteins like lentils and beans, and particularly the complete protein of soy and soy products. Also include eggs, fish and seafood, poultry (especially white meat), nonfat and low fat dairy products and lean cuts of meat.

How to:

Aim for several vegetarian meals per week that rely on beans, lentils and soy-based foods like tempeh and tofu to provide protein. In recipes that call for meat or poultry, experiment with using tofu or seafood instead. Replace high-fat meats with lower fat choices (ground poultry breast can replace ground beef, for example).

Heart-Healthy Carbohydrates

Why:

Carbohydrates are the primary fuel for your body’s engine. Their fiber content can also help fill you up, which can help you control your weight. Many fruits and vegetables are rich sources of potassium, which supports healthy blood pressure. And some are also good sources of nitrate, a compound used by the body to make nitric oxide which supports the health of your blood vessels. Avoid carbohydrates from sugars and highly refined grains, which offer up much less nutrition and more calories per bite.

What:

Keep your focus on vegetables, whole fruits, whole grains and whole grain products to provide the carbs your body needs. Try to reduce your intake of sweets, juices, sugary drinks and refined grain products like white rice, and “white” flour products like regular pasta, white bread, cereals and crackers.

How to:

Aim for a fruit or vegetable at every meal and snack. Add fruits and vegetables to your protein shakes and use them for snacks, and add veggies to soups, stews, casseroles and mixed dishes. Frozen fruits and vegetables are fine—they’re convenient and their nutrient content is preserved. Choose whole grains––such as brown rice, barley, quinoa, wild rice and oats––over refined grains. To retain nutrients in vegetables, cook by steaming, microwaving or stir-frying.

Heart-Healthy Fats

Why:

Your body needs small amounts of fat in order to function properly. What’s important is choosing
the right fats and keeping your overall fat intake moderate. In general, fats that are derived from plant sources are considered to be more heart-healthy than animal fats. Animal fats contain more saturated fats, which tend to raise blood cholesterol levels.

What:

Nuts, seeds, avocados and olives are some of the best sources of healthy fats, as are the oils that are derived from these foods. Olive oil and canola oil are good sources of monounsaturated fatty acids and are great for cooking. Small amounts of nuts and seeds can add a lot of flavor to dishes. Limit your intake of sources of saturated fats like butter and shortening, as well as foods that contain a lot of animal fat such as cheese, fatty meats and ice cream.

How to:

Use olive and canola oil for cooking. Use mashed avocado to replace foods like mayonnaise, sour cream or butter in cooking and at the table. Use moderate amounts of nuts for snacks (heart-healthy, but the calories can add up).

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

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Fitness Tips for Healthy Aging

Healthy aging with fitness and nutrition.

As you age, daily activity and balanced nutrition can have a positive effect on your body. Here are a few balanced exercise routines that can help you to get and stay fit for the long term, if you keep at it.

There are many benefits that are associated with living a healthy, active lifestyle. Reduced stress, improved body confidence and improved cardiovascular health are just a few. Regular physical activity is important regardless of your current age and fitness level. It’s never too late to get started with a new exercise routine.

Dedication to living a healthy, active lifestyle as you age can help to counteract aging effects, such as muscle loss, decreased bone density and decreased joint mobility. Yet, many people believe that as we age our need for activity diminishes. The truth is that the older we become the more focus we must put on staying active, so that we can maintain a good quality of life, perform daily tasks and maintain good overall health.

It can be difficult to understand what exercises are appropriate for your current age and level of fitness. Quite often, it’s not until after you get injured that you realize you were performing exercises that were too advanced. I believe that following a balanced and varied exercise routine that slowly progresses as your fitness level and strength improves is the best approach for people of all ages.

Understanding a few basic fitness terms can make a big difference in the way you approach your routine.

Here are four modes of fitness that you should consider doing as part of your routine:

Low impact

Low impact exercise involves movements that place minimal direct force on the body. It’s typically the best type of exercise for people who are just getting started with a fitness plan, or those who have taken time away from exercise. It’s also often recommended for people who have physical limitations due to injury. Examples of low impact exercises include walking, cycling, swimming and using a rowing or elliptical machine.

High impact

High impact exercise is any activity that places a direct force on the muscles and joints of the body. It generally involves having two feet off the floor at one time. Jumping, hopping and running are all examples of high impact exercise. Performing this type of exercise is essential for building strong muscles and bones. However, you should be cautious of doing too much too soon, especially if you are new to exercise or have a significant amount of weight to lose. High impact activity places stress on joints, and you should slowly build up to including this type of exercise in your routine.

Low intensity

Low intensity exercise refers to working out at a lower level of exertion. Intensity level and exercise are closely related. When you are exercising at low intensity, you will feel as though you could carry on a conversation and stay within 60-70% of your max heart rate.

High intensity

High intensity exercise refers to pushing your body to work hard. Exercising at a high intensity has become increasingly popular in the fitness world. This type of training used to be reserved for athletes; however, there are many benefits associated with it, so lots of people incorporate high intensity training into their weekly routine. High intensity training sessions tend to be shorter in duration, making it a practical option for people who want to get results but have limited time available. It’s important for people to check with their health care provider to ensure that they are healthy enough to participate in high intensity exercise.

Mixing up your exercise and combining several types of training into your routine may help you to avoid overuse injury and get the healthy aging benefits you desire.

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

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Hydrate Your Skin the Right Way

Choose the Right Cleansers

Many people struggle with dry, dehydrated skin, but there are several things you can do to alleviate this condition.

While dry skin conditions are more common in colder climates, some of us suffer from dry skin all year round.To moisturize dry skin, it’s important to lock in our body’s natural moisture. Here are a few effective ways to help your skin look fresh and youthful.

Choose the Right Cleansers

As a rule, the more gentle the cleanser, the less harsh it is on the skin. Look for facial cleansers that are formulated to target dry skin. They are usually richer, creamier and more lotion-like in texture. Look for ingredients like soothing aloe vera, which can be useful for its excellent skin hydrating properties. Avoid harsh bar soaps that contain strong detergents and deodorizers. Don’t use these on your face, and also be selective when it comes to using them on your body.

Top Tip: Only cleanse using warm water. Water that is too hot can cause your skin to become even dryer. And limit your baths and showers to just a few minutes. The longer you bathe, the greater the chances of your skin drying out. Prolonged exposure to water, especially hot water, can strip the skin of its natural oils. So keep your bathing short and sweet. Use only warm water, pat your skin dry; don’t rub, as rubbing your skin with a towel can also remove oils. Apply your body and face moisturizers right after drying off while your skin is still damp. This will help to seal in water as well as your body’s natural oils.

Moisturize Your Skin From Head to Toe

For the face, consider adding a moisturizing serum containing antioxidant vitamins to your skincare regime. Follow your day lotion with SPF during the day and a night cream of your choice in the evening. These products can help hydrate your skin and minimise the appearance of fine lines. For the body, slather on a good body lotion immediately after your shower. Focus on your elbows, knees and feet, as these areas really showcase skin dryness. Remember to apply and reapply as necessary.

Give Yourself a Good Scrub From Head to Toe

A good exfoliation from your face to your toes can really help your skin retain moisture, as it helps to remove dead skin cells from the surface, revealing new healthy skin cells underneath. When your skin is exfoliated, it allows your skin care products, especially serums and moisturisers, to be absorbed more quickly and effectively. So, to combat dry skin, scrub away!

Hydrate From the Inside

This is the most obvious tip of all. Stay hydrated by drinking good old H2O. Coffee, soda and juice…they don’t count. Drink water to stay hydrated from the inside out.

When choosing skincare products to target your dry skin, look for ingredients like: aloe vera, soy, oatmeal and essential fatty acids that can help seal in moisture. If your skin isn’t sensitive, try products with shea butter, olive oil, almond, coconut and avocado oil. They are all useful natural ingredients that can provide some wonderful benefits to the skin.

It’s really that simple. Little changes to your daily routine can help alleviate the signs of dry skin. Keep your skin hydrated and protected 24/7. And remember, the healthiest skin is the most beautiful skin.

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