Diet and Nutrition

1,500 कैलोरी पर आधारित पोषण योजना के साथ अपने आहार को युक्तिसंगत बनाएं

सुसान बोमरन, MS, RD, CSSD, CSOWM, FAND द्वारा पोस्ट किया गया - वरिष्ठ निदेशक, विश्वव्यापी पोषण शिक्षा और प्रशिक्षण

मैं अक्सर अनुशंसा करता हूं कि मेरे मरीज़ अपने वजन की समस्याओं पर एक या दो आहार और व्यायाम के साथ हमला करें, और 1,500 कैलोरी योजना इस योजना को पुष्ट करती है। इस प्रकार की योजना उचित मात्रा में भोजन की अनुमति देती है, और आम तौर पर अधिकांश लोगों के लिए स्वस्थ वजन घटाने का परिणाम होता है।

यदि आप एक ऐसी महिला हैं जो नियमित रूप से व्यायाम करती हैं लेकिन फिर भी अपना वजन कम करना चाहती हैं तो 1,500 कैलोरी योजना एक उपयुक्त योजना हो सकती है; यदि आप एक ऐसे व्यक्ति हैं जो बहुत अधिक शारीरिक रूप से सक्रिय नहीं हैं और अपना वजन कम करना चाहते हैं, या यदि आप 50 वर्ष से अधिक उम्र के हैं और न्यूनतम शारीरिक गतिविधि करते हैं। हमें इस बात पर जोर देना चाहिए कि नियमित व्यायाम दिनचर्या आपके स्वास्थ्य के लिए महत्वपूर्ण है और यह आपको अपने लक्ष्य को प्राप्त करने में मदद करेगी।

वजन कम करने के लिए प्रति सप्ताह 2 पाउंड (1 किग्रा) से अधिक का नुकसान एक सुरक्षित कदम माना जाता है। यदि आप तेजी से वजन कम कर रहे हैं, तो शायद आप अगले तत्काल कैलोरी स्तर की कोशिश कर सकते हैं। यदि आप वजन कम करने में धीमे हैं, तो आप 1,200 कैलोरी योजना का प्रयास कर सकते हैं, लेकिन इससे कम मात्रा में खाने की अनुशंसा नहीं की जाती है।

1,500 कैलोरी पर आधारित पोषण योजना

इस योजना के लिए हर दिन तीन भोजन और दो नाश्ते की आवश्यकता होती है। यहाँ 1,500 कैलोरी योजना का विवरण दिया गया है:

नाश्ता: 1 प्रोटीन + 1 फल (+ सब्जियां, यदि वांछित हो)

दोपहर का भोजन: 1 प्रोटीन + 1 सब्जी + हरी सलाद +1 स्टार्च / अनाज +1 स्वस्थ वसा

नाश्ता: 1 प्रोटीन नाश्ता

रात का खाना: 1½ प्रोटीन + 2 सब्जियां + हरी सलाद + 2 अनाज / स्टार्च + 1 स्वस्थ वसा नाश्ता: 1 प्रोटीन नाश्ता

दैनिक कुल: 3½ प्रोटीन, 1 फल, 3 सब्जियां + हरी सलाद, 3 अनाज / स्टार्च, 2 प्रोटीन स्नैक्स, 2 स्वस्थ वसा।

जब तक आप प्रत्येक खाद्य समूह के लिए दैनिक योग से अधिक न हों, तब तक बेझिझक भागों को स्थानांतरित करें। तीन भोजन और कम से कम एक नाश्ते के समान पैटर्न पर टिके रहने की कोशिश करें। यह अनुशंसा नहीं की जाती है कि आप भोजन छोड़ दें और अगली बार जब आप खाएं तो "डबल" का सेवन करें। भोजन को समान रूप से अलग रखने से आपको अपने ऊर्जा स्तर को बनाए रखने में मदद मिलेगी, जबकि हर भोजन में (और दोपहर के नाश्ते में) प्रोटीन का सेवन भूख को रोकने में मदद करेगा।

1,500 कैलोरी योजना के लिए 3-दिवसीय मेनू 3-

पहला दिन

सुबह का नाश्ता

प्रोटीन पाउडर, वसा रहित या कम वसा वाले दूध और 1 कप बेरी से बना प्रोटीन शेक

दोपहर का भोजन

इसके साथ तैयार बड़ा सलाद:

पत्तेदार साग (सलाद, पालक) - कोई भी मात्रा
1 कप (80 ग्राम) कटी हुई मिश्रित सब्जियां (गाजर, मिर्च, टमाटर)
3 औंस भुना हुआ चिकन स्तन
½ कप (150 ग्राम) पकी हुई नेवी बीन्स
2 बड़े चम्मच (30 ग्राम) कम वसा वाले सलाद ड्रेसिंग

सैंडविच

१/३ कप तैयार हुमस
कच्ची सब्जी की छड़ें (खीरा, गाजर, अजवाइन।)

रात का खाना

नींबू के साथ 6 औंस (200 ग्राम) ग्रील्ड सामन
२ कप (१६० ग्राम) लहसुन की स्टीम्ड हरी बीन्स
½ कप (150 ग्राम) पके हुए ब्राउन राइस
बड़ा हरा सलाद - कोई भी मात्रा
कम कैलोरी सलाद ड्रेसिंग के 2 बड़े चम्मच (30 ग्राम)।

सैंडविच

1 सर्विंग (लगभग 5 ऑउंस / 150 ग्राम) दही, वैनिला फ्लेवर ग्रीक स्टाइल + ½ कप बेरी

दूसरा दिन

सुबह का नाश्ता

एक कटोरी में नाश्ता

ताजा या फ्रोजन पालक, उबला हुआ या आप इसे गर्म होने तक माइक्रोवेव कर सकते हैं
ऊपर से २ अंडे रखें, किसी भी तरह से पके टमाटर सॉस के साथ
१ कप (८० ग्राम) खरबूजा, टुकड़ों में कटा हुआ

दोपहर का भोजन

टोफू के साथ तली हुई सब्जियां। सब्जियों को तेल में भूनें, टोफू और मसाले डालें:

१ टेबल स्पून तेल तलने के लिये
1 कप (80 ग्राम) ब्रोकली
२ कप चीनी पत्ता गोभी, कटी हुई
3 औंस (125 ग्राम) फर्म टोफू, कटा हुआ
सोया सॉस, लहसुन, शिमला मिर्च और अदरक के साथ सीजन
½ कप (150 ग्राम) पके हुए ब्राउन राइस

सैंडविच

1 प्रोटीन बार

रात का खाना

प्रोटीन अनाज सलाद। मिक्स:

6 औंस (200 ग्राम) ग्रील्ड झींगा
½ कप (150 ग्राम) पका हुआ क्विनोआ
2 कप (160 ग्राम) कटी हुई मिश्रित सब्जियां (टमाटर, शिमला मिर्च, गाजर, खीरा, प्याज)
1 बड़ा चम्मच जैतून का तेल और सिरके से तैयार ड्रेसिंग; नमक और काली मिर्च स्वादानुसार
हरे पत्तों वाली क्यारी में सब कुछ रख दें

सैंडविच

वसा रहित, डिकैफ़िनेटेड लैटे

तीसरा दिन

सुबह का नाश्ता

1 कप (25 0 ग्राम) सादा, वसा रहित ग्रीक योगर्ट
टुकड़ों के लिए 1 जादूगर
जायफल छिड़कें Sprinkle

दोपहर का भोजन

पीटा ब्रेड पर टूना सैंडविच

4 औंस (100 ग्राम) टूना के साथ मिश्रित
1 बड़ा चम्मच लो-फैट मेयोनीज
कटी हुई सब्जियां (प्याज, खीरा, शिमला मिर्च)
½ साबुत गेहूं का पीटा
मिश्रित हरी पत्तेदार सलाद (कोई भी मात्रा)
कम कैलोरी सलाद ड्रेसिंग के 2 बड़े चम्मच (30 ग्राम)।

सैंडविच

2 औंस टर्की स्तन
2 चावल केक (भूरा)

रात का खाना

6 औंस (170 ग्राम) ग्रील्ड मांस
२ कप (१६० ग्राम) भुना हुआ ब्रसेल्स स्प्राउट्स (आधे में कटा हुआ, जैतून के तेल के साथ टॉस करें, २० मिनट के लिए ४०० एफ / २०५ सी पर भूनें)
1 बड़ा चम्मच जैतून का तेल (ब्रसेल्स स्प्राउट्स के लिए)
सिरका के साथ केल, पालक, या चार्ड
आधा छोटा शकरकंद अदरक के साथ छिड़का हुआ

सैंडविच

भुना हुआ सोया नट का 1 औंस

क्या आप और विकल्प चाहते हैं? इन अतिरिक्त युक्तियों के साथ अपनी खुद की 1500 कैलोरी भोजन योजना बनाएं ।

प्रोबायोटिक्स और प्रीबायोटिक्स के बीच अंतर

आप सोच सकते हैं कि आपके पाचन तंत्र का एकमात्र कार्य आपके भोजन से पोषक तत्वों को संसाधित करना और निकालना है। निश्चित रूप से, यह कार्यों में से एक है, लेकिन यह उससे कहीं अधिक करता है।

वास्तव में, जठरांत्र संबंधी मार्ग को "दूसरा मस्तिष्क" कहा जाता है, एक संपूर्ण प्रणाली जो आपके "पहले मस्तिष्क" को सभी प्रकार की जानकारी भेजती और प्राप्त करती है। आपकी आंतों में "मस्तिष्क" में विभिन्न प्रकार के रिसेप्टर्स होते हैं जो आपके पाचन तंत्र की स्थितियों के बारे में जानकारी एकत्र करते हैं। यह तब इन संकेतों को "पहले मस्तिष्क" को भेजता है, जो उस जानकारी को पाचन कार्यों को नियंत्रित करने के लिए भेजता है।

आंत माइक्रोबायोम

इन सबका एक महत्वपूर्ण हिस्सा आंत "माइक्रोबायोम" कहलाता है, जो एक पूरी दुनिया है जो आपके भीतर रहती है। आपका माइक्रोबायोम खरबों विविध जीवों (बैक्टीरिया, वायरस और कवक सहित) से बना एक संपूर्ण पारिस्थितिकी तंत्र है, जिसका वजन दो से छह पाउंड के बीच होता है, और इसका आपके स्वास्थ्य पर गहरा प्रभाव पड़ता है।

माइक्रोबायोम के मुख्य कार्यों में से एक आहार फाइबर को तोड़ना है, क्योंकि मानव शरीर में इस काम को करने के लिए तंत्र नहीं है। माइक्रोबायोम प्रतिरक्षा प्रणाली के स्वास्थ्य का भी समर्थन करता है (जो ज्यादातर शरीर के इस क्षेत्र में रहता है), बाहरी एजेंटों को दूर करने में मदद करता है जो आपको बीमार कर सकते हैं, और कई आवश्यक विटामिन पैदा करते हैं।

इन सभी महत्वपूर्ण कार्यों के लिए यह आपके स्वास्थ्य की रक्षा करने में निभाता है, उस भूमिका पर अधिक ध्यान दिया जाता है जो आहार आपके माइक्रोबायोम के स्वास्थ्य में निभाता है।

यद्यपि हम ठीक से नहीं जानते कि माइक्रोबायोम की आदर्श संरचना क्या है, हम जानते हैं कि आंत में निवासियों की आबादी जितनी अधिक विविध होगी, उतना ही बेहतर होगा। आपके द्वारा खाए जाने वाले खाद्य पदार्थों का आपके पेट में रोगाणुओं के स्वस्थ संतुलन को बनाए रखने के लिए बहुत कुछ है, जो बदले में आपके दो "दिमाग" को एक साथ बेहतर तरीके से काम करने में मदद करते हैं।

प्रीबायोटिक्स

आपके द्वारा खाए जाने वाले कई उच्च फाइबर खाद्य पदार्थों में प्रीबायोटिक्स यौगिक होते हैं। भले ही मनुष्यों में फल, सब्जियां, बीन्स, और साबुत अनाज जैसे खाद्य पदार्थों में खाने वाले फाइबर को संसाधित करने की क्षमता नहीं होती है, फिर भी आपके पेट में रोगाणुओं को आपके लिए उस काम को करने में खुशी होती है, जिसे एक प्रक्रिया में जाना जाता है " किण्वन"।

जैसे ही रोगाणु आपके द्वारा खाए जाने वाले दैनिक फाइबर को किण्वित करते हैं, वे एक यौगिक का उत्पादन करते हैं जो आंतों के मार्ग को लाइन करने वाली कोशिकाओं के लिए ऊर्जा का काम करता है, जिससे इसे स्वस्थ रखने में मदद मिलती है।

केले, प्याज, लहसुन, लीक, शतावरी, आर्टिचोक, टमाटर, आलूबुखारा, सेब, अखरोट, सोयाबीन और साबुत अनाज वाले खाद्य पदार्थों में प्रीबायोटिक यौगिक विशेष रूप से प्रचुर मात्रा में होते हैं।

प्रोबायोटिक्स

शब्द "प्रोबायोटिक" ग्रीक ("जीवन को बढ़ावा देता है") से लिया गया है। और ठीक यही प्रोबायोटिक्स पाचन तंत्र में करते हैं। प्रोबायोटिक्स "अच्छे" बैक्टीरिया होते हैं (जिन्हें अक्सर लाइव कल्चर कहा जाता है) जिनका सेवन आप भोजन और पूरक आहार से करते हैं। प्रोबायोटिक्स वही बैक्टीरिया हैं जो आपकी आंतों में रहते हैं। प्रोबायोटिक्स का सेवन आंतों में विभिन्न बैक्टीरिया की आबादी को संतुलित करने में मदद कर सकता है, जो आंतों के स्वास्थ्य को बढ़ावा देता है।

हालांकि बैक्टीरिया का सेवन करने का विचार आकर्षक नहीं लग सकता है, यह कुछ ऐसा है जिसे आप इसे जाने बिना करते हैं। कई किण्वित खाद्य पदार्थों में प्रोबायोटिक्स पाए जाते हैं। किण्वन एक प्राकृतिक प्रक्रिया है जिसमें बैक्टीरिया भोजन में पाए जाने वाले शर्करा और अन्य कार्बोहाइड्रेट को अम्ल में परिवर्तित करते हैं। यही कारण है कि कई किण्वित खाद्य पदार्थों में थोड़ा खट्टा स्वाद होता है।

कई लोगों के लिए, प्रोबायोटिक्स का सबसे आम स्रोत किण्वित डेयरी उत्पाद जैसे दही, केफिर और कुछ पुराने चीज हैं। वास्तव में, आंत में रहने वाले सबसे आम प्रोबायोटिक उपभेदों में से एक लैक्टोबैसिलस एसिडोफिलस है, जो दही में पाया जाता है।

आप अचार, किमची, जैतून और सौकरकूट जैसी किण्वित सब्जियों से भी लाभकारी प्रोबायोटिक्स प्राप्त कर सकते हैं (केवल जब उन्हें प्रशीतित करने की आवश्यकता होती है; डिब्बाबंद सामान प्रसंस्करण के दौरान गरम किया जाता है, जो लाभकारी बैक्टीरिया को मारता है)। अन्य स्रोतों में किण्वित सोया उत्पाद शामिल हैं, जैसे कि मिसो, टेम्पेह, सुसंस्कृत गैर-डेयरी योगर्ट (उनके लेबल पर "लाइव और सक्रिय संस्कृतियों" की तलाश करें), और कोम्बुचा पेय।

आकार में आने के लिए 6 कदम

सामंथा क्लेटन, AFAA, ISSA द्वारा पोस्ट किया गया - उपाध्यक्ष, विश्वव्यापी खेल प्रदर्शन और फिटनेस

कभी-कभी यह आपके व्यायाम लक्ष्यों को प्राप्त करने के लिए सही दृष्टिकोण लेता है। आपके व्यायाम की दिनचर्या को और अधिक प्रभावी बनाने के लिए यहां छह चरण दिए गए हैं।

नया साल हमारे लक्ष्यों का मूल्यांकन करने, नए लक्ष्य निर्धारित करने या पिछले लक्ष्यों के लिए फिर से प्रतिबद्ध होने का एक अच्छा समय है। यदि आप इसे पढ़ रहे हैं और आप जानते हैं कि आपकी पुरानी आदतों को तोड़ना मुश्किल है, तो यह समय है कि आप अपनी व्यायाम दिनचर्या को बदलें और एक नया दृष्टिकोण दें। आपके व्यायाम की दिनचर्या में बदलाव हो सकता है कि आपको आकार में आने के लिए प्रेरित और उत्साहित होने की आवश्यकता हो। कुछ बाधाएं सरल और कोमल हो सकती हैं, लेकिन जब फिट और स्वस्थ रहने की बात आती है, तो छोटे से छोटे बदलाव भी फर्क कर सकते हैं। नया साल बनाएं जब आप नई स्वस्थ आदतें स्थापित करें जो भुगतान करें।

आकार में आने के लिए 6 कदम

यह लिखना

अपने आप से पूछें कि आप अगले वर्ष कौन से तीन विशिष्ट लक्ष्य प्राप्त करना चाहते हैं और उन्हें लिख लें। सुनिश्चित करें कि आपके पास अपनी प्रगति की निगरानी करने का एक तरीका है, जैसे कि खुद को तौलना या खुद को मापना।

आपका लक्ष्य जितना विशिष्ट होगा, उतना अच्छा होगा। यदि आप शारीरिक गतिविधियों में नए हैं, तो छोटी शुरुआत करें। अपने गतिविधि लक्ष्यों के बारे में व्यावहारिक और यथार्थवादी बनें। आपके लक्ष्य जो भी हों, उन्हें लिख लें। बहुत से लोगों ने मुझे बताया है कि जब उनके पास विशिष्ट लक्ष्य होते हैं तो उन्होंने अपने व्यायाम लक्ष्यों को प्राप्त कर लिया है और वे अपनी प्रगति की समीक्षा करते हैं। अपने लक्ष्यों का अर्थ लिखें। क्या उनका मतलब यह है कि आप ऊर्जावान महसूस करते हैं, कि आप बेहतर दिखते हैं, या कि आपने एक विशिष्ट समय में एक निश्चित गतिविधि पूरी की है? वर्ष भर में अपनी सफलता को मापने और रिकॉर्ड करने के लिए आप जितने अधिक अवसर विकसित करेंगे, आपके द्वारा किए जाने वाले परिवर्तनों की संभावना उतनी ही अधिक होगी।

अतीत के बारे में भूल जाओ

यह आपके लिए अतीत में आहार और व्यायाम में किसी भी असफल प्रयास को करने और वर्तमान से जुड़ने का समय है। अब जब आपने अपने लक्ष्यों को लिख लिया है, तो उनके साथ आगे बढ़ें। यह वह क्षण है जब आप केवल आज पर ध्यान केंद्रित करते हैं और अतीत को एक तरफ रख देते हैं। एक बार जब आप आज के निर्णयों में उपस्थित होने के लिए प्रतिबद्ध हो जाते हैं, तो आप अधिक आसानी से सफल हो सकते हैं। जब आप हर सुबह उठते हैं, तो सोचें कि आज ही एकमात्र दिन है जो मायने रखता है (चाहे आप रात को अपने आहार के बारे में पूरी तरह भूल गए हों)। कल के लिए कोई और वादा नहीं। आज वह हासिल करें जो वास्तव में आपके लिए मायने रखता है।

अपना व्यायाम समय मिलाएं

यदि आप हमेशा सुबह व्यायाम करते हैं, तो दोपहर की कसरत या इसके विपरीत जोड़ने का प्रयास करें। यदि आप सुबह कभी व्यायाम नहीं करते हैं, तो एक सत्र को अपने कार्यक्रम में शामिल करने का प्रयास करें। कभी-कभी शरीर को आपको अपनी सामान्य दिनचर्या से बाहर धकेलने और चुनौती देने की आवश्यकता होती है। आप पा सकते हैं कि एक विशेष समय आपके मूल विचार से बेहतर काम करता है। हम सभी अलग हैं और शरीर दिन के अलग-अलग समय पर सबसे अच्छा काम करता है। प्रयोग करें और दिन के उस समय को खोजने का प्रयास करें जब आप पूरी तरह से जाग रहे हों और ऊर्जावान महसूस कर रहे हों, और इसे व्यायाम करने के लिए अपना समय बनाएं। आप पा सकते हैं कि इस समय आप अपने शरीर को अधिक जोर से धक्का देते हैं, अधिक कैलोरी जलाते हैं, और अपने व्यायाम दिनचर्या से अधिक लाभ प्राप्त करते हैं।

तीव्रता बढ़ाएँ

कौन कहता है कि अपने व्यायाम लक्ष्यों को प्राप्त करने के लिए आपको घंटों जिम में बिताने की आवश्यकता है? अपने व्यायाम की दिनचर्या को छोटा रखें और पसीना बहाएं। सप्ताह के अंतिम दो दिनों के दौरान, एक अंतराल व्यायाम दिनचर्या करें जो आपकी सांस को रोके। जब आपकी दिनचर्या की तीव्रता अधिक हो, तो आप इसे 15 से 30 मिनट तक बना सकते हैं। यह उन लोगों के लिए एकदम सही है जिनके पास व्यस्त कार्यक्रम है या जिनके पास व्यायाम करने के लिए समय नहीं होने का हमेशा एक ही बहाना है।

वज़न जोड़ें

व्यायाम के लिए लघु और प्रभावी प्रशिक्षण दिनचर्या आपका नया दृष्टिकोण होना चाहिए, खासकर यदि आपकी व्यस्त जीवन शैली है। दुबला मांसपेशियों का निर्माण किसी भी वजन घटाने या लाभ कार्यक्रम का एक अनिवार्य हिस्सा होना चाहिए। यदि आप वर्तमान में अपने व्यायाम दिनचर्या में वज़न का उपयोग करते हैं, तो वज़न बढ़ाने का प्रयास करें। यदि आप एक नौसिखिया हैं, तो सुनिश्चित करें कि आप आरामदायक वजन का उपयोग कर रहे हैं जिससे आपको अच्छी मुद्रा मिल सके। यह सोचकर डरो मत कि भारी वजन उठाकर आप मोटे शरीर का विकास करेंगे। मेरी राय में, बहुत हल्के वजन उठाना जो उच्च प्रतिनिधि के लिए चुनौती की तरह महसूस नहीं करते हैं, समय की बर्बादी है।

व्यायाम करने में मज़ा लें

स्वस्थ आदतें बनाना और एक ठोस दिनचर्या बनाना आवश्यक है, खासकर जब आप सिर्फ एक व्यायाम योजना शुरू कर रहे हों। लेकिन यह पूर्वानुमेय और उबाऊ होना जरूरी नहीं है। जब आप खुद को उसी पुरानी दिनचर्या में फंसा हुआ पाते हैं, तो आमतौर पर आपका दिमाग बंद हो जाता है और आप अपने काम में कम उत्पादक होते हैं। इस साल शरीर को अनुमान लगाने, नई गतिविधियों की कोशिश करने, अपने व्यायाम की दिनचर्या को बदलने, जिम में किसी दोस्त के साथ मस्ती करने या साप्ताहिक व्यायाम चुनौती जोड़ने की कोशिश करें। आपका व्यायाम दिनचर्या जितना मजेदार होगा, उतना ही आप इसे करना चाहेंगे। प्रभावी होने के लिए व्यायाम करना उबाऊ होना जरूरी नहीं है।

UNDERSTANDING THE GLYCEMIC INDEX

Susan Bowerman M.S., RD, CSSD, CSOWN, FAND – Sr. Director, Worldwide Nutrition Education and Training, Herbalife Nutrition

The glycemic index might be a popular concept, though one that is not all that easy to grasp. Since it relates to the overall quality of your diet and also has implications for weight management, it is important to understand this concept and how it can help you make better choices.

The glycemic index looks at the effects of carbohydrate-containing foods on sugar levels in your bloodstream. Whenever you eat and digest carbohydrate-rich foods – like fruits, vegetables, grains, and sweets – the end result is a rise in your blood sugar (blood glucose).

This sugar in your blood is important: it’s the primary fuel for your brain and muscles and is, in large part, what keeps you going mentally and physically throughout your day.

But not all carbohydrate-containing foods cause your blood sugar to rise to the same degree – and this is where the glycemic index (or GI) comes in. The GI ranks foods according to how much and how rapidly they cause the blood sugar to rise after they’re eaten.

HOW WAS THE GLYCEMIC INDEX ESTABLISHED?

The first paper on the glycemic was published almost 40 years ago and described how a small group of healthy people were used to establish the index.

The volunteers were fed 62 different foods in an amount necessary to supply 50 grams of carbohydrate (which varies a lot from food to food – it takes about 60 baby carrots but a mere handful of cooked white rice). Then, their blood sugar measurements were taken several times over a 2-hour period.

The effect of each food on blood sugar was compared to the effect of 50 grams of pure glucose (the form of sugar in your bloodstream), which was given a value of 100. Foods that caused the blood sugar to rise quickly and steeply had a number closer to 100, while foods that caused a less dramatic rise in sugar had a lower GI. Values of 70 or more place foods in the high GI category, and low GI foods are those with a GI value of 55 or less.

WHICH FOODS HAVE THE HIGHEST GLYCEMIC INDEX?

Foods that are high on the GI scale are generally low in fiber but starchy or sugary. Some examples include:

White bread
Sweet breakfast cereals
Noodles
Fruit juices
White rice

Since these foods are digested and absorbed relatively quickly, they tend to cause fairly large and rapid rises in blood sugar.

This burst of sugary energy might sound like a good thing – after all, we need sugar in the blood to fuel our activities, but not in such large surges. A quick spike in your blood sugar is often followed steep drop – and suddenly you’re craving something sugary to boost your blood sugar levels back up. And then, the cycle starts all over again.

If you wind up snacking on sugary foods all day long, there’s a good chance you’ll take in more calories than you need.

WHICH FOODS HAVE A LOW GLYCEMIC INDEX?

The lowest GI foods tend to be carbohydrate-rich foods that are whole and unprocessed. Some examples include:

Vegetables
Whole fruits
Beans
Most 100 percent whole-grain foods like brown rice, rolled oats, barley, quinoa, and 100 percent whole-grain bread have relatively low GI rankings.

Since these foods are high in fiber – which means they take longer to digest – your blood sugar rises more gently after you eat them.

Rather than a big spike in blood sugar, these wholesome foods lead to a slower release into your bloodstream, which provides you with more sustained energy. And, thanks to their high-fiber content, they’re more filling, too, so a diet that emphasizes low GI foods can be a good strategy for weight control.

GLYCEMIC INDEX ISN’T THE WHOLE STORY

If you use the GI as a guide to choose what to eat, it can steer you towards foods that are less carb-heavy – like whole grains and veggies – with fewer calories per bite. But you should know that this isn’t always the case.

Some foods – like ice cream – have a low glycemic index because their high-fat content slows digestion, which means they don’t cause a big spike in blood sugar after they’re eaten. On the basis of GI alone, you might conclude that ice cream was a good thing to include in your low GI diet – but it’s high in calories and fat.

On the other hand, some healthy foods have a high glycemic index value which can be a bit misleading if you don’t consider portion size. That’s because the effects of a food on your blood sugar depend not only on how quickly that food makes your blood sugar rise, but also on the amount of carbohydrate it delivers in a serving.

Take watermelon for example: you’d need to eat 5 servings of watermelon to get the 50 grams of carbohydrate needed to determine the GI.

Since a typical serving contains only 10 grams of carbohydrate or so, it doesn’t really raise your blood sugar all that much. This is where the concept of glycemic load, or GL, comes in. The GL of a food is a calculation that takes into account both the GI and the amount of carbohydrate per serving. So while watermelon has a relatively high GI of 80, it has a low glycemic load; the same holds true for carrots. If you were to focus on GI values alone, you might end up omitting some healthy foods unnecessarily.

That’s why it’s better to look at the glycemic index of your diet as a whole, rather than getting hung up on individual foods. In general, though, choosing foods with a low GI should steer you away from calorie-dense foods, and more towards those that are nutrient-dense.

USING THE GLYCEMIC INDEX TO REDUCE YOUR OVERALL CARBOHYDRATE LOAD

To cut back on high GI foods and reduce the carbohydrate load of your diet overall, here are some switches you can easily make:

Instead of white rice and potatoes, switch to brown rice or other whole grains like cracked wheat, barley, millet, or quinoa. You can also go for beans, lentils or sweet potatoes.
Rather than drinking a lot of calories from high GI fruit juices, eat whole fresh fruits.
Have berries on cereal, or a whole piece of fruit for a snack or dessert.
Switch from refined white breads, crackers, and snack foods to products that are made with 100 percent whole grains. Whole and lightly processed low GI foods are bulkier and more filling than their refined cousins, which means they retain their natural vitamins, minerals, and healthy antioxidant phytonutrients, too. And that means that you get more nutrition for your calories.

By swapping out the high glycemic index foods and replacing them with more low GI items, you can greatly reduce the overall carbohydrate load of your diet, which can help you with calorie control while providing a healthy nutrient boost.

UNDERSTANDING INTERMITTENT FASTING

Susan Bowerman M.S., RD, CSSD, CSOWN, FAND – Sr. Director, Worldwide Nutrition Education and Training, Herbalife Nutrition

Intermittent fasting is the most recent diet trend that’s grabbing headlines lately. Advocates will often share stories about weight loss, better health, and even more energy, but it’s important to know the basics before trying something new.

Intermittent fasting, or IF, is a dietary pattern in which periods of eating are alternated with periods of fasting. In reality, most of us do this to some extent every day – we eat during our waking hours, and we fast while we are asleep – but current trends in IF involve either longer stretches without eating or a more restricted calorie intake during the fasting period.

POTENTIAL BENEFITS OF INTERMITTENT FASTING

A review article from Johns Hopkins University School of Medicine claims that intermittent fasting may offer some potential benefits, including:

Boosting verbal memory
Improving blood pressure and resting heart rates
Promoting the loss of body fat, particularly abdominal fat, thus helping reduce the risk of diabetes and obesity
Reducing chronic inflammation in the body, which has been linked to the development of many common chronic diseases.

IF is thought to be beneficial because certain aspects of the body’s repair processes are done more effectively in the fasted state.

Since most of us spend many hours in the fed state (usually 12 hours or more), some researchers believe that intermittent fasting could optimize the lifespan – or the “health span,” which refers to the period of life during which you are healthy.

HOW TO GET STARTED ON INTERMITTENT FASTING

Generally speaking, there are two major approaches to intermittent fasting: time-restricted fasting and periodic fasting. Regardless of approach, the overall quality of the diet is key, since total calorie intake is generally going to be less than with a conventional eating pattern. That means that every calorie really counts and needs to be nutrient-packed.

TIME-RESTRICTED EATING (TRE)

In time-restricted eating (TRE), all your eating episodes are compressed into a shortened time interval, usually about 8 hours, but you eat every day. For example, in a 24-hour day, all your food intake would take place between, say, 10 AM and 6 PM.

PERIODIC FASTING

With a more periodic approach to fasting, some form of fasting takes place at least once a week. Some people fast completely once or twice a week; others may fast every other day. Another method calls for a very low-calorie diet twice a week with normal eating during the other five days (5:2 fasting). Generally speaking, about 500-600 calories are taken in on the two low-calorie days.

The main difference between these two approaches is the regularity with which you eat. With time-restricted feeding, you are eating fairly normally, but within a shorter time span over a 24-hour period – and you’re not fasting on any days.

With periodic fasting, there are days where you consume significantly less food (only about 500 calories) for a couple of days per week, or there may be up to three days during the week where you skip eating entirely.

Is one fasting method better than the other?

Most people find TRE easier to follow since it doesn’t require days of very-low-calorie intake – or no intake at all. One advantage of TRE is that it generally leads to modest calorie control without the need to count calories, simply because there are fewer hours during which you can eat.

This obviously would reduce, for example, late-night snacking for many people – which could result in significant calorie savings. On the other hand, some people adopt periodic fasting because they find it easier to just skip food altogether a couple of times a week.

Advice for Beginners

Here are some useful general tips if you’re looking to try IF for the first time:

Don’t assume that since you’re fasting part of the time, that you can eat whatever you want (in whatever amount) the rest of the time. It’s a common mistake, and it won’t help you get the results you’re after.
No matter which method you follow, the quality of your calories is really important. You need to pack in all the nutrients your body needs, but you have fewer calories with which to do that, so every bite really counts.
Chose nutrient-dense foods to make sure you’re getting significant nutrients per calorie. This includes lean proteins, low-fat dairy foods, vegetables, fruits, whole grains, and beans. Protein powders can be helpful in meeting protein needs when you’re taking in fewer calories and can be added to smoothies, yogurt, oatmeal, and soups.
On days where you restrict calories significantly – or skip eating altogether – you may have low energy, headaches, lightheadedness, or even some digestive discomfort. If you do choose to skip food for an entire day, make sure you consume plenty of fluids.
After a full fast, start the next day with light, healthy but easy-to-digest foods (like yogurt, smoothies, or eggs) and then ease your way back into your regular diet. And make sure you stay well-hydrated.

SLEEP HYGIENE AND QUALITY SLEEP

David Heber M.D., PhD, FACP, FASN – Chairman, Herbalife Nutrition Institute

COVID-19 has changed the lives of people everywhere. Many are working from home and trying to stay connected with colleagues and loved ones through technology. Almost everyone has had their normal routines upset in one way or another, and sleeping patterns may be compromised, too.

However, the importance of getting enough quality sleep is crucial to overall health and well-being.

THE IMPORTANCE OF GETTING QUALITY SLEEP

According to the National Institute of Health (NIH), sleep supports a variety of important functions including our metabolism, brain health and can have an impact on certain health conditions like obesity.

Research also shows that one-third of Americans experience periods of insomnia, and one in 10 experience three sleepless nights each week for months on end.

Sleep is key to helping our bodies stay healthy. Yet, sleep is hard when anxiousness is high, especially in these uncertain times.

SOUND ADVICE FOR SOUND SLEEP

Sleep helps us navigate stressful times better. And, many of us can control our behaviors and reduce the impact of the pandemic on our sleep.

With quality sleep critical to our mind and body, here are some recommendations for getting better sleep tonight:

Be mindful of what you eat.

High anxiety can cause fatigue, negatively impact our moods and lead to sleep deprivation, making it difficult to make healthy nutrition choices. Being mindful of what you eat can help you manage stress levels and change the way you respond to stress. Stop eating and snacking at least three hours before bedtime. This allows for proper digestion and helps you avoid heartburn that can keep you awake at night.

Make exercise the norm.

Exercise has numerous critical health benefits – but it also helps your body relax into sleep. When you exercise, your body releases endorphins that naturally make you feel good. For some people, gentler, low-intensity workouts such as yoga, Pilates, or a relaxing walk in the park are the best remedy for stress. Others prefer high-intensity workouts such as weightlifting.

Prepare yourself to rest.

Follow the digital detox rule of no computers or digital readers at least one hour before bedtime – that means TV too!

De-stress with relaxation techniques.

The evening and bedtime hours are also a good time to perform some relaxation techniques. Take time to let your mind and body unwind – with deep breathing, relaxing stretches, and mindful meditation.

Drink chamomile or lavender tea.

Chamomile promotes relaxation and restful sleep. Chamomile’s sleep-inducing effects have to do with the flavonoid apigenin, which binds to and inhibits certain receptors in the brain that cause sleepiness. Just like lavender essential oils promote relaxation and sleep, drinking lavender tea has calming benefits.

Keep a schedule.

While life can often wreak havoc with sleep times, make every effort to go to sleep and wake up at the same time each day. This creates a sleep rhythm that your body will thank you for.

Healthy nutrition, exercise, proper lifestyle choices and sleep promote better health, and while they won’t take away the anxiety surrounding the pandemic, they can help you better manage overall well-being during these uncertain times.

SOY FOOD MYTHS

Close-up of soybeans picked from soybean field, on farmer’s hand in Millerstown, Pennsylvania, USA.

Susan Bowerman M.S., RD, CSSD, CSOWN, FAND – Sr. Director, Worldwide Nutrition Education and Training, Herbalife Nutrition

“I’ve heard some negative things about soy – is it good for me?” I get asked this question a lot as a dietitian, and although the pros and cons of soy have been studied rigorously in the last few decades, many myths and misconceptions still exist in popular culture.

My reply has always been this: soy foods have long been recognized as good sources of protein, and in some parts of the world, soy has been part of the diet for thousands for years. In fact, there is a growing body of research to support the many health benefits of soy. And yet, there is still some confusion about soy.

Still on the fence? Let me shed some light on this topic to put you at ease.

Fact 1: Plant Estrogens Are Not the Same as Natural Estrogen

Many of the myths and misconceptions concerning soy foods seem to stem from the fact that soy—and plenty of other foods—contain natural plant compounds called isoflavones. Isoflavones are classified as “phytoestrogens,” which are also known as dietary estrogens. Phyto means plant, and phytoestrogens can also be found in apples, oats, coffee, and other foods.

Isoflavones are referred to as phytoestrogens because they have a chemical structure that’s similar, but not identical to natural estrogen, the hormone produced by your body’s endocrine system. In other words, plant-derived phytoestrogens in soy do not exert the same effects on the human body as the estrogen that the body produces.

Unfortunately, when some people hear “soy contains phytoestrogens,” they assume that consuming soy will expose their body to too much estrogen, but that is not the case.

Fact 2: Soy Isoflavones Do Not Increase Breast Cancer Risk

This confusion about phytoestrogens has led some women to shun soy foods in the mistaken belief that these plant estrogens will increase their body’s exposure to estrogen and increase their risk for breast cancer.

It turns out, however, that the opposite may be true.

Certain tissues of the body, such as the breast, bone, and prostate, have structures within their cells called estrogen receptors (ER). These receptors sit inactive inside the tissue cells, but once estrogen is introduced, the estrogen binds to the receptor and then exerts its effects inside the cell.

The fact is, there are two different types of estrogen receptors, and your body’s natural estrogen equally binds to both receptors. But soy-based isoflavones prefer to bind to only one type of receptor. And so, when these phytoestrogens are introduced to your body and bind to their preferred receptor, they somewhat get in the way, making it more difficult for the body’s natural estrogen to bind there. Research shows that this interference can be considered protective and beneficial, especially when the body wants to limit the activation of natural estrogen.

In the case of breast cancer, concerns about soy increasing natural estrogen levels are unfounded. In fact, the incidence of breast cancer is lower in countries where soy is consumed regularly.

In Asian epidemiologic studies, a higher consumption of soy in early life is associated with a 25 to 60 percent reduction in breast cancer risk. Similarly, the North American Menopause Society has concluded that soy-based isoflavones do not increase the risk of breast or endometrial cancer.

Fact 3: Soy Does Not Have Feminizing Effects on Males

Colloquially known as “man boobs,” this myth has caused some men to avoid soy products completely. While it certainly makes headlines, this has been reported in only one study, which documented the “feminizing” effects in a 60-year old man who drank 3 quarts of soy milk daily.

It was estimated that the subject was taking in 360 mg/day of isoflavones – nine times the amount of isoflavones typically consumed by older Japanese men, among whom soy intakes are already higher than the worldwide average. The subject’s high soy intake was also in the context of an unbalanced and nutrient-deficient diet, since most of his calorie consumption came from soy foods.

One should not draw conclusions from one case, and in numerous clinical trials, there has been no report of feminizing effects in men who were exposed to as much as 150 mg/day of soy isoflavones.

Fact 4: Soy Protein Supports Muscle Building

When people think of muscle-building protein, they usually think of whey protein. Soy protein is actually effective for promoting muscle growth, too, but the stigma against phytoestrogens has led some consumers to avoid it, in the belief that these plant compounds may lower testosterone levels and interfere with muscle development.

This myth is false. According to a meta-analysis of studies related to soy protein and isoflavones, it was concluded that neither soy foods nor isoflavone supplements had any significant effects on testosterone concentrations in men.

Soy is a great source of protein and is also rich in arginine, the amino acid that the body uses to produce Nitric Oxide. Nitric oxide increases blood flow to the muscles, which helps deliver nutrients and oxygen during your workouts.

FACT 5: SOY IS A HEALTHY, ENVIRONMENTALLY-FRIENDLY ALTERNATIVE TO ANIMAL PROTEIN

Moving away from myths, let’s consider the impressive nutritional profile of soy.

Soy is a complete plant protein: it contains all of the essential amino acid building blocks that are used to manufacture all kinds of specialized protein structures our body needs. Soy is also low in saturated fat and naturally cholesterol-free, since only animals and animal products contain cholesterol.

Adding soy foods to your diet could boost your intake of vitamins, such as folate and vitamin K, as well as minerals like calcium, magnesium, and iron. Also, you’ll increase your intake of fiber if you were to eat whole soybeans – and you can’t get fiber from animal proteins.

Finally, you can also help the planet by consuming more plant-based protein like soy. When compared to the environmental impact of raising farm animals, soy production uses less water and land, and produces less greenhouse gases, too.

NUTRITION DURING PANDEMICS

Susan Bowerman M.S., RD, CSSD, CSOWN, FAND – Sr. Director, Worldwide Nutrition Education and Training, Herbalife Nutrition

While we begin to emerge after several months of sheltering in place, many of us remain cautious when it comes to the one errand we’ve generally taken for granted: the grocery run.

With less frequent visits to the grocery store and continued time at home while restrictions ease, it’s easy to make selections that are not the healthiest or to be tempted by high-calorie comfort foods – which often contain too much fat, salt, and sugar.

When we make poor food choices, lacking vitamins, minerals, protein, and other important nutrients, we do little to support overall health. We can optimize nutrition by taking in the most nutrient-dense foods we can find.

NUTRIENTS TO SUPPORT THE IMMUNE SYSTEM

As with every other system of the body, the immune system relies on proper nutrients to function.

Here are the top nutrients you should focus on, which deliver benefits to the entire body:

Protein

Protein helps the body build antibodies—although ingesting protein doesn’t make the immune system capable of building antibodies for any specific antigen. Healthy sources of protein to choose from include fish, poultry, lean meats, lentils, dairy products, and beans (particularly soybeans and soybean products such as tofu and tempeh).

Vitamin C

Vitamin C is a crucial player in various aspects of the immune system, particularly immune cell function, supporting the production of antibodies. Good sources of vitamin C include broccoli, berries, citrus, tomatoes, and peppers.

Vitamin A

Vitamin A is important for healthy skin and GI-tract cells. Vitamin A also supports the health of the tissues of the respiratory and digestive tracts. Many people do not realize that the immune system is influenced by the digestive tract and the importance of keeping those cells healthy. Foods high in vitamin A are carrots, spinach, peaches, pumpkin/winter squash, and tomatoes.

Phytonutrients

Phytonutrients, natural compounds found in plant foods, support the body’s oxidant defense system. Oxidative stress is something that occurs in the body naturally, as a process of everyday metabolism. As long as the body has plenty of antioxidants available, the level of oxidative stress in the body can be kept in check. But if there are inadequate antioxidants available and oxidative stress increases, it can weaken the body’s ability to fight off illness. Phytonutrients are found in brightly colored fruits and vegetables.

Fiber

Certain fibers can also encourage the growth of good bacteria in your digestive tract. These beneficial bacteria support the immune system because can crowd out potentially harmful bacteria that might enter the digestive tract. You can get more fiber by including more fruits, vegetables, and whole grains in your diet. Use fruits and veggies as snacks, add them to smoothies, sandwiches, salads, soups, and stews, and replace refined grains with whole grains.

Probiotics

Probiotics (the good bacteria) support the health of the digestive system which, as previously mentioned, plays a role in supporting immune function. Fermented foods are great options that provide beneficial probiotics to the digestive system. Some fermented foods, like tempeh or Greek yogurt, are also excellent sources of plant-based protein and have a relatively long shelf life.

Omega-3 Fatty Acids

Finally, omega-3 fatty acids are healthy and essential types of fat which can be found in food such as fatty fish. Omega-3 fatty acids may enhance the function of immune cells, although research in this area is still developing.

Eating for Wellness

Invest in nutrient-dense foods and take care of yourself and your body.

Here are some more healthy eating tips for you and your family:

Plan your grocery list ahead of time.
Learn a few recipes for simple, healthy dishes.
Add more fruits and vegetables into your diet.
Be selective with your indulgences and avoid stress eating.
Keep portions small and eat as well as you can.

Prioritize important nutrients and start developing healthier habits. Take this time to get creative in the kitchen, and you may even improve your cooking skills! You’ll be surprised at what tasty, nutritious meals you can put together on your own.

NUTRIENT DENSITY AND DIET QUALITY

David Heber M.D., PhD, FACP, FASN – Chairman, Herbalife Nutrition Institute

Whenever you eat foods, you are getting a certain number of calories. But what else are you getting? Nutrition is more than calories alone and it takes well-balanced meals to get all the protein, healthy carbohydrates, healthy fats, vitamins and minerals we need every day.

There are many ways to encourage healthier eating as in the U.S. Dietary Guidelines which advise eating more fruits and vegetables, lean proteins and whole grains. As we look at changing diets, there is often advice to reduce all processed foods, but some processed foods are also healthy and need to be differentiated from those that are not as good for you.

Dr. Adam Drewnowski, a professor at the University of Washington School of Public Health and a member of the Herbalife Nutrition Institute editorial board, developed the concept of nutrient density which is a measure of how much nutrition you get per calorie eaten. The reason he developed this measure of food quality was to be able to look at the economics of nutrition. By comparing the nutrient density of a variety of foods to the cost per calorie, he was able to establish that the foods with the highest nutrient density are those that cost the most.

For example, fruits and vegetables, which have vitamins, minerals and antioxidants, provide very few calories. The average fruit serving has only 70 calories and the average vegetable serving has only 50 calories per serving, but they are among the most expensive foods per calorie. Not surprisingly, high sugar and high fat foods have the lowest nutrient density providing the fewest nutrients but many calories. An 8-ounce cola has 150 calories with lots of sugar and no vitamins or minerals of value. Vegetable oils used in preparing snack foods like potato chips have 135 calories per tablespoon and the fat is often hidden in cookies, crackers, chips and pizza.

Some people make the mistake of condemning all processed foods, but processing foods can make their nutrients more available. For example, lycopene from tomatoes is liberated by heating before producing pasta sauces or soups and is more available to the body than lycopene in a fresh tomato. The best way to use nutrient density is to read food labels and assure that you are getting food value for the calories you are eating in the form of lean meats, plant proteins, vitamins, minerals and phytonutrients. If you are looking for a quick snack even when you are not hungry, reach for a fruit or vegetable.

KEY NUTRIENTS FOR BALANCED NUTRITION

Susan Bowerman M.S., RD, CSSD, CSOWN, FAND – Sr. Director, Worldwide Nutrition Education and Training, Herbalife Nutrition

Often times it’s easy to turn to fast food because it’s convenient. However, in order to look and feel your best, your body needs a complex blend of nutrients. Not only do you need the right proteins, carbohydrates, fats, vitamins, and minerals, but you also need adequate fluids to stay hydrated, and a good dose of fiber, too. Even the most careful eater can be hard-pressed to meet each nutrient target every day.

Balanced nutrition is based on a combination of healthy foods and supplements that help you meet your daily needs, coupled with the right calorie balance to help you lose, gain or maintain your body weight.

7 Essential Elements for a Balanced Nutrition Plan

We believe that good health lies in eating the right foods, combined with regular exercise and rest. A proper, balanced nutrition will help fuel your daily activities and promote a lifetime of wellness.

Here are seven elements of a balanced diet:

Protein

Protein is a macronutrient vital to virtually every cell in the body. You use protein to manufacture important molecules, such as hormones and enzymes, and to build and maintain muscle tissue. Protein is also great at satisfying hunger.

Your body is constantly assembling, breaking down and using protein, so it’s important to include enough protein in your diet every day to replace what you’ve used. We suggest that up to 30% of your daily calorie intake come from lean plant or animal protein, such as soybeans, poultry, fish, and eggs.

Carbohydrates

Your body prefers another micronutrient, carbohydrates, for its fuel, so it’s important to get enough every day. We recommend that you get about 40% of your calories from whole grain, bean, vegetable, and fruit carbs—not the sugary, starchy kinds you find in baked goods, soda, and candy.

Fat

Your body also requires small amounts of beneficial fats—but don’t go hog wild just yet; you’re probably getting enough. The typical American diet supplies more total fat and saturated fat than we need, and not enough healthy fats, such as fats from fish, nuts, olive oils and avocados. Fats are a very concentrated source of calories, which is why the Herbalife Nutrition Philosophy recommends that you limit your fats to 30% or less of your daily calorie intake.

Vitamins and Minerals

Vitamins and minerals are involved in many of the chemical reactions your body performs every day, and many minerals —calcium and magnesium, for example— have structural roles in the body. A well-balanced diet helps to supply the vitamins and minerals you need and taking a daily multiple vitamin and mineral supplement helps you get the proper amounts.

Phytonutrients

Plant foods produce a wide range of natural compounds called phytonutrients. They contain a number of benefits, such as preventing disease, enhancing immunity, and repairing DNA damage. Their pigments give fruits and vegetables their beautiful colors. That’s why it’s important to eat colorful, plant-filled meals.

Fiber

Fiber supports the digestive process, helps to fill you up, and promotes the growth of friendly bacteria in the digestive tract. Whole fruits, vegetables, whole grains, and beans are the best sources of dietary fiber, but if you can’t get the recommended 25 grams every day, you can work in fiber supplements.

Water

The human body is 70% water, so it’s no surprise that we need to stay hydrated in order to remain healthy. Your body needs water to transport nutrients to cells and to get rid of waste products. Water also helps control body temperature and lubricate joints, organs, and tissues. The general recommendation for fluids is about eight 8-oz (240mL) glasses a day. Water should be the first choice, but plain tea or coffee can also count towards meeting your daily fluid needs.

When it comes to balancing calories, you have control over both sides of the calorie equation. You can regulate how much goes in by counting the calories in the foods that you eat, and you can control – at least in part – how many calories you burn every day by staying active. So whether your goal is to lose, gain or maintain your weight, the power to tip the balance is in your hands.

GLUTEN-FREE FOODS AND DIETS

Susan Bowerman M.S., RD, CSSD, CSOWN, FAND – Sr. Director, Worldwide Nutrition Education and Training, Herbalife Nutrition

For those who have a true intolerance or sensitivity to gluten – a protein found in wheat, rye, and barley – these foods are blessing. Interestingly, however, many of these products are being snapped up by those who tolerate gluten just fine in the belief that going gluten-free is a great strategy for weight loss. And to them, I say, “buyer beware” – just because a food carries a gluten-free label doesn’t necessarily mean it’s low in calories or healthier for you.

Before jumping on the gluten-free bandwagon, let’s discuss the basics of gluten.

What Is Gluten?

Simply stated, gluten is a protein found primarily in wheat, rye, and barley. When you eat wheat bread or barley soup, gluten provides your body with protein that can be used to build and repair muscle tissue or to manufacture other body proteins like hormones and enzymes.

Gluten protein provides structure to baked goods and can be isolated from grains and formed into a vegetarian meat substitute known as seitan or “wheat meat.” Like other proteins derived from grains, gluten provides most – but not all – essential amino acids.

Essential amino acids are the ones your body can’t make, so they have to come from the foods that you eat. So, those who use seitan as a meat substitute are advised to include other plant proteins in the diet (such as beans and lentils) to provide the body with the full complement of the amino acid building blocks it requires.

Is a Gluten-Free Diet Really Good for Weight Loss?

Many people feel that they can’t handle gluten because they feel bloated or gassy when they eat grains – and because they feel less bloated when they stop eating gluten-rich foods. And, they note that they often lose weight when they cut out the gluten – which may partially explain recent enthusiasm for gluten-free fare.

Since gluten lurks not only in grain foods but is also used as a stabilizer and thickener in lots of processed foods – like salad dressings, frozen yogurt, and processed cold cuts – it could be that people just feel better after they go gluten-free, whether they’re intolerant of it or not. After all, they’d likely be cutting out fast foods and highly processed foods – and possibly replacing starchy foods with high-fiber fruits and veggies – which could promote better digestion and help with weight loss.

Learning from history: the food industry responds.

This glut of gluten-free products reminds me of the avalanche of low-carb foods that filled stores at the tail end of the Atkins low-carb diet craze. When the low-carbohydrate diet was first popular more than 40 years ago, meals consisted mainly of protein and fat, a very limited number of fruits and vegetables – and not much of anything else.

Staying within the day’s carbohydrate allotment was pretty easy since food choices were so limited, and calorie counting wasn’t necessary. Even with the promise that people could eat all the meat they wanted, most lost weight. But this was due, in part, because boredom set in. With so little variety, people simply ended up eating less. There’s only so much meat a person can eat at a sitting, day after day.

Not wanting to miss an opportunity, in more recent years, food manufacturers went full tilt and unleashed a torrent of low-carb foods into the market – like candy bars, breads, cookies, and cakes – all deemed suitable for carb-watchers.

Suddenly, this limited diet became more varied than ever – and people took in more calories than ever before… and, not surprisingly, they saw their weight start to climb.

Why? They’d gotten so used to counting only carbs (and not calories) that they failed to notice that many of these foods – although hyped as low carbohydrate – were loaded with calories, mostly from added fat.

Gluten-free substitutions could still have a lot of calories.

Since the primary source of gluten in the diet is wheat (and anything made from it), someone shunning gluten would need to give up foods like bread, rice, pasta, cakes, pies, cookies, pretzels and crackers, and get more of their carbohydrates from fruits and vegetables instead – not a bad strategy for weight loss.

But just as food manufacturers sought to satisfy our cravings for low-carb foods, it seems they may be following the same playbook when it comes to gluten-free.

In today’s market, you’ll find a lot of gluten-free products, including cereals, brownies, granola, cakes, cookies, and even gluten-free pizza – thanks to the substitution (in most cases) of refined rice flour, corn starch, and potato starch for traditional wheat flour. But starch is starch, so simply dodging gluten isn’t going to necessarily save you any calories – which is why it’s so important to pay attention to the nutrition facts on the package.

Compare the labels of gluten-free brownie mix or cake mix to the regular versions and you’ll see what I mean – same portion, same calories. Just last week, I spied some gluten-free muffins at the bakery – but with 20 grams of fat and 450 calories each, they hardly qualify as a diet food.

If you’re paying attention only to your gluten intake and not calories, you could be making a huge mistake – a diet loaded with gluten-free food products could bring your weight loss goal to a screeching halt.

Advice for Those Who Do Have Gluten Sensitivity

Some people truly have gluten intolerance and do have to follow a strict gluten-free diet, but the numbers are relatively small – it’s been estimated that only about 1% of the population has the most severe form, known as celiac disease.

Those who are truly intolerant have to spend lots of time reading labels – wheat, rye and barley, as well as wheat “cousins” such as kamut, triticale and spelt, need to be avoided. And, products made from these grains – like bulgur, couscous, wheat germ, semolina, durum, and bran are forbidden, too.

Gluten might also be disguised on a label as vegetable protein, modified food starch, or malt flavoring, and it’s sometimes found in soy sauce and grain-based alcohol.

That said, a gluten-free diet can easily provide balanced nutrition:

Unprocessed meats, fish and poultry, eggs, dairy products and beans and lentils can all supply protein.
Carbohydrates can be had from vegetables, fruits, and gluten-free grains like quinoa, corn, brown rice or wild rice.
Nuts, seeds, avocado, and unsaturated oils can supply essential fatty acids.

Final Advice on Gluten and Nutrition

Nutrition is complex and personal, but don’t be swayed by a diet fad without doing a little research. If weight loss is your goal, a gluten-free diet could help, but if you simply avoid gluten and don’t watch your calories you may not make much progress.

Instead, take a look at your typical sources of gluten – if most of it is coming from starch-heavy pasta, cakes, cookies, white bread and pretzels, then cutting back could be a sensible strategy. Replacing refined grains with healthy carbs like fruits, vegetables, and gluten-free whole grains is good advice for everyone.

DIETITIAN AND NUTRITIONIST APPROACHES TO WEIGHT MANAGEMENT

Susan Bowerman M.S., RD, CSSD, CSOWN, FAND – Sr. Director, Worldwide Nutrition Education and Training, Herbalife Nutrition

When was the last time you consulted a dietitian? If you’re like most people, you may turn to friends or family with questions regarding weight management, starting a new diet or your personal nutrition. But that may cause even more confusion and uncertainty surrounding the choices you make to maintain a healthy weight.

A Survey of Dietitians on Weight Management

As a global nutrition company, we consult with members of our Dietetic Advisory Board* (DAB) from around the world to stay ahead of the latest nutrition trends, and develop training materials for our independent distributors to help their customers make informed decisions about nutrition. But we wanted to dig deeper and understand the key issues and challenges facing many struggling dieters.

We recently surveyed dietitians who attended the 2018 annual meeting of the Academy of Nutrition and Dietetics about their patient’s nutrition goals, diet-related misconceptions, behavioral hurdles, and challenges related to following a healthy meal plan. Highlights from that survey include:

Nearly 57% listed “losing weight” as the most common goal among patients reported by their dietitians.
Approximately 20% of dietitians reported “eating a healthier diet” as a goal or concern of their patients.
Among patients, the most common misconception is that “a very low carb diet is the best way to lose weight and keep it off.” This was reported by 31% of the dietitians surveyed.
Other common misconceptions include: “you should cut all forms of sugar from your diet” (24%) and “vegetarian diets are protein deficient” (20%).
When it comes to staying on regimen, more than half of dietitians (51%) reported “lack of motivation to stay on the plan” as their patient’s biggest behavioral obstacle.
Dietitians also observed that many of their patients struggled with the “inability to control portion size” (18%) and “inadequate time to prepare meals” (18%).

Practical Advice from Our Dietitian Nutritionists

TIP 1: FOCUS ON OVERALL HEALTHY EATING.

To address these common dietary pitfalls, we asked our DAB members to share their top 10 tips to help you achieve your weight loss and nutrition goals.

“People should not focus only on body weight, they should focus on health. Eating healthy and having an active lifestyle is the best way to achieve a healthy body composition. Keep your focus on eating a healthy balanced diet and working out to build or maintain your muscle mass – and keeping this healthy lifestyle for the rest of your life.”

Ana Cristina Gutierrez, Member, Herbalife Dietetic Advisory Board, Costa Rica

TIP 2: SET AND CELEBRATE MILESTONES DURING YOUR WEIGHT LOSS JOURNEY.

“Celebrating every milestone is important to your weight loss effort because it keeps you looking at how far you’ve come, not how far you have to go. When it comes to weight loss, a slow and steady pace always seems to win the race, but that pace can feel frustrating at times. So, set plenty of little milestones along the way and find ways to reward yourself – you might want to buy a new article of clothing or treat yourself to a massage. Remember, you deserve it after all of your hard work!”

Aria Novitasari, Member, Herbalife Dietetic Advisory Board, Indonesia

TIP 3: DON’T FALL VICTIM TO FAD DIETS OR SOCIAL INFLUENCE – FIND A HEALTHY, BALANCED PLAN THAT WORKS FOR YOU.

“Fad diets may lead you to temporarily lose weight, but is not a healthy way to lose because you risk losing some of your hard-earned muscle mass, rather than body fat. Before falling for any social influence, remember the goal should not be only to lose weight, but to change your lifestyle for good with a healthy balanced diet and adequate physical activity.”

Sreyashi Moitra, Member, Herbalife Dietetic Advisory Board, India

TIP 4: MAKE SURE YOU GET ENOUGH PROTEIN.

“Protein is an essential nutrient that is important for optimal growth and development. It is also essential for helping build and maintain muscle mass. Protein plays an important role in weight control, because it helps with hunger control. Having adequate protein at meals and snacks, such as protein shakes or bars, helps to satisfy you.”

Alice Zhu, Member, Herbalife Dietetic Advisory Board, China

TIP 5: INCORPORATE HEALTHY SNACKING.

“In today’s society, snacking contributes close to one-third of daily energy intake. But healthy, balanced snacks are an important part of a balanced diet. Taking in high-protein snack foods can help you feel satisfied, and may allow you to eat less at your next meal. Rather than feeling guilty about snacking, learn to incorporate healthy snacking into your day.”

Vipada Sae-Lao, Member, Herbalife Dietetic Advisory Board, Thailand

TIP 6: DON’T CUT CALORIES TOO FAR OR SKIP MEALS IN ORDER TO LOSE WEIGHT.

“Dieting is not about how much you eat but what you eat, since food choice affects calorie intake the most. Extremely low-calorie diets can slow down metabolism and inhibit weight loss. Dietary modification helps you continue your weight loss journey while diet mistakes – like cutting too many calories, or skipping meals – can stop you from being successful.”

Venus Yuen, Member, Herbalife Dietetic Advisory Board, Hong Kong

TIP 7: AIM FOR AT LEAST 30 MINUTES OF MODERATE ACTIVITY EVERY DAY.

“One of the benefits of regular exercise is that it helps to burn calories, which can help with weight loss and weight maintenance. And, regular moderate activity can also help release stress. Think of ways to work more activity into your day. For example, exit the subway or bus two or three stops before your final destination, and then walk the rest of the way on foot.”

HaNa Jang, Member, Herbalife Dietetic Advisory Board, South Korea

TIP 8: LEARN WAYS TO PREPARE QUICK, HEALTHY MEALS.

“Planning ahead for your meals will help determine what ingredients you need to purchase, and help you to stock your refrigerator, freezer and pantry so you can prepare quick, healthy meals. Pre-preparing foods helps, too. Foods that require longer cooking times, such as beans and whole grains, can be cooked in large quantities and then kept in the freezer to be used at another time. Vegetables can be washed and dried in advance for use during the week. Eating healthy is a great start to living a healthier lifestyle, but cooking healthier is the perfect way to help you maintain this healthy living.”

Carolina Pimentel, Member, Herbalife Dietetic Advisory Board, Brazil

TIP 9: LEARN WAYS TO PRACTICE PORTION CONTROL.

“Portion control is a key factor in weight control. If you learn to control portion sizes, you can reduce your total calorie intake. To reduce portions, try using smaller plates, glasses, utensils and serving spoons. It also helps to always put your portion on a plate or bowl, rather than eating directly from packages, which can lead to overeating.”

Clara Lucia Valderrama, Member, Herbalife Dietetic Advisory Board, Colombia

TIP 10: LEARN HOW TO READ FOOD LABELS.

“Knowing exactly what you eat and drink is important when you’re watching your weight. Learning to read food labels helps, as it gives you information on calories, nutrient content and also serving size. This helps you with portion control and helps you make healthier food choices.”

Charlotte Lok, Member, Herbalife Dietetic Advisory Board, Singapore

BONUS TIP: START YOUR DAY WITH A BALANCED BREAKFAST.

“Breakfast is the most important meal of the day. A healthy, balanced breakfast can not only help you to manage your weight, concentrate at work or school, but it also helps you to stay focused on your activities. Breakfast should include a balance of protein, carbohydrate, and fat. If you have a busy schedule, consider making a healthy shake instead of relying on fast food or skipping breakfast entirely.”

Chandra Lin, Member, Herbalife Dietetic Advisory Board, Taiwan

*Our experts are members of the Herbalife Nutrition Dietetic Board (DAB). While some members are employees of the company, others are compensated for their expertise.

THE GLOBAL NUTRITION TRANSITION AND IMMUNONUTRITION

David Heber M.D., PhD, FACP, FASN – Chairman, Herbalife Nutrition Institute

Herbalife Nutrition Institute and the American Society for Nutrition (ASN) sponsored a symposium for nutrition and health professionals entitled, “The Global Nutrition Transition and Immune Function: The Challenges of Overnutrition and Undernutrition in Vulnerable Populations.” The symposium was a satellite event that took place during ASN’s Scientific Sessions at Experimental Biology Conference in Chicago. At the symposium, I had the honor of giving the keynote presentation entitled, “Impact of Nutrition in the Global Nutrition Transition and Immune Function: The Public Health Imperative.”

My presentation focused on how vitamins, minerals and probiotics can affect immune function. When people think about their immune system, they usually consider its role in fighting a cold or infection. But there is a direct connection between the immune system and nutrition. In a person who is malnourished, the immune system shuts down. In people who are overweight or obese, the immune system becomes hyperactive and causes inflammation.

Epigenetics

Because the largest part of the immune system is located near the intestines where it monitors the intake of food and how the body uses it, it is critical to eat a balanced diet with the right vitamins, minerals and nutrients while maintaining a healthy lifestyle. Here’s why. While all humans are 99.9 % genetically identical, metabolic genes turn on and off every day, affecting our health. Epigenetics, which is the study of biological mechanisms that will switch genes on and off, shows how this impacts a person’s health status. Epigenetics affects long-term gene expression without changing the genetic code, and it responds to the environment even in the womb and during later life.

Here’s how epigenetics works:

What you eat, where you live, how much you sleep, how you exercise and even whom you live with all cause chemical reactions that can alter your health status.
Epigenetics make us unique by the different combinations of genes that turn on and off, dictating who we are. For example, why do some people have red hair and others black? Or why are some people more outgoing while others are shy?
Added to the mix is our microbiome, which are the microorganisms we depend on to protect us against germs, break down food for energy, produce vital vitamins and affect our immune system.

The role of nutrition in overall health is especially evident in countries where there once was malnutrition and now there is obesity. A combination of factors has caused this, such as the introduction of Western foods in place of traditional plant-based diets. A shift in the types of carbohydrates eaten has also been linked to the obesity epidemic. Type 2 diabetes is rampant in those who are obese.

Impact of Sedentary Lifestyle and Poor Nutrition

The health implications of poor nutrition have been well documented, and research is ongoing into how it leads to chronic conditions. Much of this work reflects the connection between nutrition and the body’s immune system.

The Mission of the Herbalife Nutrition Institute is to encourage and support research and education on the relationship between good health, balanced nutrition and a healthy active lifestyle. The immune system’s response and inflammation is an important part of this work. This symposium was just one initiative in helping us achieve that goal.

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