Seven Top Foods for Kids

  Kids can be picky eaters, but here’s a short list of some nutrition-packed foods that most kids enjoy.

It’s always funny to me when people ask me how my kids ate when they were little. I’m sure that most of them think that since I do what I do, my kids must have been perfect eaters – or that I had some special tricks up my sleeve that made them beg for broccoli. Truth be told, my kids were no different from most other kids – they had their likes and their dislikes – and they’d go on food jags where they’d want to eat the same thing every single day.

Naturally, it did concern me a bit that their nutritional needs weren’t always being met, but there were several really healthy foods that they were almost always willing to eat. I just downplayed the “healthy” part – because once you tell kids something is “good for you”, that’s one of the quickest, surest paths to rejection.

So here’s a list of are of my top-rated foods for kids – they’re good, and good for them:

•Tunafish – Many kids turn their noses up at fish, but they’ll eat tuna salad. Like all fish, tuna is a great source of healthy omega-3 fatty acids and is rich in protein. Try mixing your canned tuna with mashed avocado instead of mayonnaise for a healthier tuna salad, and serve with some whole grain crackers – kids love to make their own little cracker sandwiches.
•Smoothies – A lot of kids fall short when it comes to meeting their calcium needs, and many don’t eat enough fruit, so smoothies can help fill both gaps. They’re quick and easy to make, and they’re great when things get rushed in the morning. Kids love to make their own – if you’ve got lowfat milk, protein powder and some frozen fruit at hand, your kids can take it from there.
•Carrots – Kids and vegetables often don’t mix, but sweet, crunchy raw carrots are an exception. Carrots are rich in beta carotene to help support healthy skin and eyesight, and they’re also a good source of fiber. They’re fun to eat plain, or dipped in fat-free ranch, salsa or guacamole.
•Oatmeal – It takes just a few minutes to cook up some rolled oats which are naturally rich in fiber and B-vitamins. Try making it with nonfat milk or soymilk rather than water, to boost calcium and protein, then sweeten lightly, and stir in some diced fruit like bananas or apples.
•Strawberries – Kids love strawberries because they taste so good – but they’re also packed with vitamin C, potassium and fiber. When fresh berries are unavailable, use the frozen whole berries in smoothies or mixed with yogurt.
•Nuts – Instead of chips, offer kids nuts to satisfy their craving for something crunchy and salty. Tree nuts like almonds, walnuts or pistachios provide healthy fats, protein and minerals like zinc and magnesium.
•Beans – Beans do double nutrition duty for kids – they’re not only a good source of iron but they’re a great fiber source, too. Most kids will eat canned beans seasoned with a touch or ketchup, barbecue sauce or salsa – you can also try bean soup, or whirl some beans in the blender with a little salt, lemon and olive oil for a tasty hummus dip for raw veggies.

*Herbalife markets protein shake mixes for kids.

"Herbalife has given us financial freedom.

"We are so thankful to have found this opportunity."

Traci H. was a business analyst, while her husband Joe managed an art gallery. "We were working around the clock," recalls Traci. "We never had time to spend with each other or our family." It wasn't long before an advertisement would change their lives forever.

"Now we can take vacations."

"We saw an ad for the Herbalife business opportunity," Traci explains. "And we really liked the idea of being able to work from home." The couple began by talking to as many people as possible. "We reached out to our Circle of Influence," she says, "then we did home presentations to introduce people to the products."

"Herbalife has given us financial freedom."

Today, the couple is enjoying the flexibility that the business has afforded them. "We're now able to be stay-at-home parents and work our business around our four young children," Traci says with excitement. "It's great to be part of their education and activities." Traci continues, "Thanks to Herbalife, we've even been able to give back to our church and community."

Here's How:

• Get to every event, and bring as many people as possible.
• Do home presentation–they will introduce people to the products.
• Work on your personal development every day.

This section of the website advertises the results achieved by Herbalife Independent Distributors across a wide spectrum. These are examples and not necessarily typical or average, nor do they represent a guarantee of your personal results. Some examples are those of persons within the top 1% of all Distributors. As with any business opportunity, success depends largely on the individual distributor's skills, motivation and effort. For average financial performance data, see the Statement of Average Gross Compensation.

Listening to Your Body’s Hunger Signals

I was talking with a new client the other day and I asked her to describe her appetite.  She thought for a minute, then told me, “I can’t really say that I ever get hungry.”  She ate frequently throughout the day (maybe a little too frequently), and on a fairly set schedule.  So she relied on the clock – not her hunger – to tell her when it was time to eat.  And when I asked her how she knew when she’d had enough –that it was time to stop eating – she was completely stumped.  “I don’t have a clue,” she said.  “I’ve never really thought about it.”

When I ask questions like this, what I hope to hear someone say is that they eat when they feel hungry and stop eating when they feel satisfied – not stuffed – and their hunger is gone.  But when clients tell me that they don’t get hungry – or that the signal to stop eating is that “there’s no food left” – it tells me that when their body is speaking to them, they’re just not listening.

Your body sends clear and unmistakable signals when it needs attention.  You know what it means when your mouth is dry, your eyelids are heavy or your bladder is full.  And while you might be able to ignore those signals for a little while – sooner or later you’ll be driven to drink something, get some sleep, or make a trip to the restroom.

If you think of hunger and fullness the same way – as clear signals from your body that it’s time to eat or time to stop – it can really help to regulate your how much food you eat.  To be fair, not everyone feels hunger quite the same way – most feel a little rumble in the stomach, but some get a little lightheaded or their thinking gets fuzzy when their blood sugar dips between meals.  But these are still very clear signals coming from within – your body is telling you that it’s getting low on fuel. And when your stomach begins to fill, nerve impulses are sent to the brain, telling you that you’re satisfied – at which point, it’s appropriate to stop.

When we’re thirsty, we generally will drink – not to excess – but until our bodies tell us that we’re not thirsty any more.  But when you eat, do you stop eating when you’re not hungry any more? Or do you stop because you’re stuffed?  Or do you stop because your plate is empty, or because you’ve scraped the last helping out of the serving plate?

Learning to recognize your body’s natural signals of hunger and satisfaction – and responding appropriately – are skills worth practicing.  Try keeping a food diary for a couple of days.  Each time you eat, rate your hunger on a scale of 1 to 10 (1 means you’re weak and starving, and 10 means you’re so stuffed you almost feel sick) both before you start eating and after you’ve finished.  Ideally, you want to start eating when your hunger is at about a 3 or 4 – your stomach is growling a little and you feel ready to eat – and you want to stop when you’re at about a 5 or 6, which means that you’re satisfied and pleasantly full.

It’s amazing how this little exercise can help to put you back in touch with your body. When your body starts to tell you it needs fuel, don’t ignore the signals.  If your usual habit is to let yourself get too hungry (a 1 or 2 on your hunger scale), you’re likely to overeat (hitting a 9 or 10).  Train yourself to eat just enough so that you’re comfortable, satisfied and no longer hungry – not until you’re stuffed.

Water With Meals Could Mean Better Food Choices

What you drink could affect what foods you choose to eat.

We tend to pay a lot more attention to what we eat than what we drink – we usually decide on a beverage after we’ve decided what we’re going to eat.  

But there are times when the beverage calls the shots.  Pour yourself a glass of cold milk, and you’re suddenly craving a chocolate chip cookie.  A steaming mug of coffee brings on the urge for a sugary donut on the side.  And is there anyone who hasn’t noticed that beer pairs really well with salty, fatty foods – like pizza, hot dogs and peanuts?  Okay – so if certain beverages can steer you to eat the wrong foods, is it possible that other beverages could help you make better choices?  Researchers at the University of Oregon and Michigan State University think so.

Findings from a study published last week in the journal Appetite¹ suggest that having water as a beverage might improve our food choices at meals.  The researchers performed two very simple experiments, designed to figure out if certain food-beverage combinations are preferences that we develop early on.

First, the researchers surveyed 60 young adults to get their thoughts on various food and drink combos.   And the findings were clear – soda goes great with pizza and French fries, but it’s a lousy drink when you’re chowing down on raw or steamed veggies.  Those foods, they said, call for water.

In the second study, 75 preschoolers were offered a snack of raw carrots and bell peppers – which were served on two separate occasions with either water or fruit punch.  Not surprisingly, the kids drank more punch than plain water – it’s sweet, after all – but the interesting thing was that the kids ate more vegetables when they were served water than they did when they were served punch.

The findings suggest that kids may learn very early on to pair certain beverages with certain foods – soda goes with fatty, salty foods, not with vegetables – and carry those preferences with them as they grow up.   It means that if you expose kids to the soda-salt-fat combo over and over throughout childhood, then every time they drink a sugary drink, the palate gets primed for the burger, fries and pizza that’s sure to follow.

And so, the authors said, if the beverage choice determines whether we do (or don’t) eat our vegetables, then maybe it’s time to think about the beverage first – since the right one could steer us to make better choices at mealtime.

It’ll surely take more than a one-two punch of veggies and water to knock out the childhood obesity epidemic. But if kids learn early on to associate healthy beverages with healthy foods, it might just encourage them to eat more vegetables – and that’s a great place to start.

Five Foods to Keep You Cool

Air conditioning. An ocean breeze. Food? Yes, food can play a role in helping to keep your cool as the temperatures rise. It’s also important to stay hydrated, as heat increases the rate at which we perspire, causing us to lose fluid - along with minerals such as sodium, potassium and magnesium - in the process. “Drinking the right liquids and eating plenty of fresh fruits and vegetables can really make a difference in helping you to beat the heat”, says Luigi Gratton, MD, vice president of medical affairs at Herbalife. “Not only do these foods help to replace fluids and minerals that are lost through perspiration”, Gratton notes, “but fruits and veggies also contain antioxidants that can help protect your body against sun damage, too.” Next time the heat is getting you down, here are some of the best foods to help you keep your cool: Cantaloupe - Nothing says summer like melons. They’re all great sources of potassium, but cantaloupe has nearly three times the potassium found in watermelon. And, cantaloupe gets its orange hue from a beta-carotene, a powerful antioxidant Berries - Too much sun? Sweet, delicious berries naturally contain compounds related to aspirin that can reduce inflammation, and may help take the sting out of sunburn. They’re also a great source of antioxidant vitamin C. Spinach - Leafy spinach has lots of water and is a terrific source of magnesium. Further, spinach gets its green color from lutein – an antioxidant that helps protect the skin and eyes from sun exposure. Chili peppers - Hot foods during hot weather? You bet. Those vitamin-C laden spicy peppers can stimulate perspiration – which, as it evaporates off the skin, helps to cool you off. If you’re not a chili pepper fan, other pungent foods like garlic and ginger have similar beneficial effects. Sports drinks - Plain water is a great fluid replacer, but if you are exercising in hot and humid conditions, sports drinks might be a better choice. They help replace valuable minerals and electrolytes and they’re specially designed to help maximize fluid absorption. And, their light, sweet flavor might encourage you to drink a little more.

Calories

Calories Are

• units of energy you body uses to fuel its functions and activities
• created from proteins, fats and carbohydrates found in our foods and beverages
• necessary for basic body functions like keeping the heart, brain and lungs functioning (also know as basal metabolism
• essential to fuel activity – from the smallest hand gesture to a 5-mile run

The number of calories we need each day depends on how much we weigh, how 

much muscle mass we have and how active we are.

• If you consume more calories than your body needs, those extra calories will be stored as fat.
• If you consume less calories than your body needs, your previously stored calories (fat) will be used to supply additional energy.

A Pound = Approximately 3,500 Calories 

To Lose Weight 

• By cutting down 500 calories per day, you will cut a total of 3,500 calories per week – resulting in the loss of 1 pound of body fat. But never consume fewer than 1,200 calories per day.* (Refer to Weight Management section for Program.)
• If you want to lose more than 1 pound a week, you will need to either reduce your calorie intake further,* or increase the amount of calories you burn with exercise.

To Maintain Weight 

• Balance calories from food and beverages with calories expended.**

If you are a woman:

• You will need about 12 calories for every pound of body weight (A 150-lb. woman needs about 1,800 calories a day.)

If you are a man:

• You will need about 14 calories for every pound of body weight. (A 200-pound man needs about 2,800 calories a day.)

Sneaky Calories: Why You Eat More Than You Think You Do

We’re not always aware of everything we eat, and those extra calories can really add up.

I’ll never forget a client I had years ago. He brought in a ‘perfect’ food diary. He followed his meal plan to the letter, and every calorie (or so he thought) was accounted for. But his weight just wasn’t moving the way he’d hoped. As we talked, I noticed that he kept popping breath mints in his mouth. When he started unwrapping his second roll of mints, I just had to ask –exactly how many mints was he eating every day? “These little things? – I don’t know… maybe 5 or 6 rolls.” Who knew that “those little things” added up to more than 300 extra calories a day?

Sometimes the extra calories are so obvious, you wonder how people don’t notice them. I had a roommate in college who was always dieting (and never losing), and I used to get really amused watching her weigh out the one ounce of cheese she allowed herself for a snack. She always cut too much. She’d weigh the block of cheese, then cut off a little bit….and eat it. She’d do this over and over, until she’d whittled a two-ounce piece of cheese down to one. Completely oblivious, she had no idea she’d eaten twice as much as she was supposed to.

Those who keep food records usually do a pretty good job – at least when it comes to noting what they eat at their meals and snacks. But when I instruct people on how to keep an accurate food record, I make it really clear…. other than water, anything that passes your lips gets written down, no matter how insignificant it may seem or how small. Because those extra little things can really add up. Don’t believe me? Here are some real life examples … courtesy of my clients.

• Free sample of a burrito at the grocery store: 100 calories

• Crusts cut off while making son’s peanut butter and jelly sandwich: 75 calories

• Six steak fries eaten absentmindedly from friend’s plate over lunch: 120 calories

• Last few spoons of mashed potatoes from dinner (not enough to put away for tomorrow): 110 calories

• Three bites of dough while baking chocolate chip cookies: 150 calories

• ½ piece of garlic toast and ½ cup of spaghetti left on child’s plate: 200 calories

• Few bites of leftover chow mein, eaten while standing up at the sink: 90 calories

• Six vodka and cranberry juices every night after work (okay, this client knew he was drinking a few calories… but he couldn’t believe that liquids could add up to 1200 extra calories)

That dash of cream in your coffee, the candy you filched from a co-worker’s desk, a few handfuls of your date’s buttered popcorn – it all adds up. Take a look back over your last few days – have a few extra calories have sneaked up on you?

How To Plan Quick And Healthy Meals

It’s easier to stick to a healthy diet when you use these tips for quick and nutritious meal planning.

It seems to me there are two extremes when it comes to meal planning. There are people who never plan – the ones who prefer to “wait and see” what they feel like eating. They’re also the ones who, understandably, don’t have much discipline when it comes to sticking to a diet plan. On the other hand, there are those whose meal planning is just a tad too routine.
When I was in high school, my best friend’s mom stuck to the same menu week after week – Monday was chicken, Tuesday was spaghetti… you get the idea. The only time I’d accept an invitation for dinner was on Sunday – or, “surprise night”. Somewhere in between these extremes, though, lies a healthy approach to meal planning that doesn’t have to be stressful or time-consuming. So if your idea of meal planning means choosing between sausage or pepperoni on your pizza, listen up – here are some pointers that might help.

• Keep a stash of quick, healthy recipes you can turn to. Simple and nutritious recipes are easy to find in cookbooks, magazines and on the web, and when you’ve got a couple dozen to pick from, you can rotate them over a few weeks and your dinners won’t become too routine.

• Always have healthy staples on hand. Keep veggies, fruits and seafood in the freezer and keep your pantry stocked with staples like whole grains, canned beans, tuna and tomatoes, chicken or vegetable broth, spices and herbs. With these items on hand, you’ve got the start of a healthy soup, curry or pasta dish that you can throw together in no time.

• Look for convenient shortcuts you can use. Frozen veggies can be substituted for fresh, and convenience items like prewashed salad greens or precut vegetables can really save you prep time. Whole cooked chickens or ready-seasoned meats from the grocery store are also great time-savers.

• Prep once, cook twice (or more). If a recipe calls for half of a chopped onion or bell pepper, don’t stop there – keep chopping, and stash the rest for another day. As long as you’re browning ground turkey for spaghetti sauce, why not brown extra to use in tacos or stuffed peppers tomorrow? Make extra brown rice or quinoa and freeze for another meal. The grains stay moist and reheat well in the microwave.

• One-dish meals generally combine your protein, your vegetable and your starch all in one dish – they’re healthy, they’re balanced… and you’ll have a lot fewer pots and pans to wash.

If you’re organized enough to plan your meals for a few days, it does make life a lot easier. Once you’ve chosen your recipes, you can make your shopping list for the week. When you’ve got your menus down and your ingredients on hand, the meal-planning battle is practically won.

Natural Colon Cleansing: Is It Necessary?

The practice of natural colon cleansing dates back to ancient Greece. In the United States, cleansing the colon -- the large intestine -- became popular in the 1920s and 1930s. But when the theories behind it lost support, it fell out of favor. Recently, though, colon cleansing -- using, for example, teas, enzymes, or colon irrigation -- has experienced resurgence.

Is colon cleansing good for you? Does anyone really need it? To a certain extent, the jury is still out. That's because researchers have devoted little study to colon cleansing. For now, here is some information that might help you decide whether colon cleansing is for you

What is natural colon cleansing?

There are two main colon-cleansing methods. One involves buying products; the other involves seeing a practitioner to have a colon irrigation.

Colon cleansing with powdered or liquid supplements. You take some supplements used for colon cleansing by mouth. Others you take through the rectum. Either way, the idea is to force the colon to expel its contents. You can find these products on the Internet or in health food stores, supermarkets, or pharmacies. They include:

• enemas
• laxatives
• strong herbal teas
• enzymes
• powders
• antiparasite capsules

Colon cleansing with colon irrigation (high colonics). The first modern colonic machine was invented about 100 years ago. Today, colonic hygienists or colon therapists perform colon irrigations. Colon irrigations work somewhat like an enema. But they involve much more water and none of the odors or discomfort. While you lie on a table, a machine or gravity-driven pump flushes up to 20 gallons of water through a tube inserted into your rectum.

After the water is in the colon, the therapist may massage your abdomen. Then the therapist flushes out the fluids and waste through another tube. The therapist may repeat the process, and a session may last up to an hour.

The practitioner may use a variety of water pressures and temperatures and may or may not combine water with enzymes, herbs, coffee, or probiotics. Probiotics are supplements containing beneficial bacteria.

What is the theory behind natural colon cleansing?

One of the main theories behind colon cleansing is an ancient belief called the theory of autointoxication. This is the belief that undigested meat and other foods cause mucus buildup in the colon. This buildup produces toxins, the theory goes, which enter the blood's circulation, poisoning the body.

Some people claim these toxins cause a wide range of symptoms, such as:

• fatigue
• headache
• weight gain
• low energy

On the surface, the idea of toxins being reabsorbed by the body makes some sense. After all, rectal suppositories are used to rapidly administer drugs. Could toxins, too, be quickly entering the bloodstream from the colon?

If colon cleansing has any effect, however, it likely has less to do with toxins than with its impact on the nervous system. What's the evidence? Reflexes in the bowel affect the entire nervous system. In fact, a wide range of symptoms caused byconstipation can be relieved by enemas. If this is true of enemas, then perhaps colon cleansing has a similar effect.

Dr. Oz: Constipation, How Many Times Should You Poop a Day?

The practice of natural colon cleansing dates back to ancient Greece. In the United States, cleansing the colon -- the large intestine -- became popular in the 1920s and 1930s. But when the theories behind it lost support, it fell out of favor. Recently, though, colon cleansing -- using, for example, teas, enzymes, or colon irrigation -- has experienced resurgence.

Is colon cleansing good for you? Does anyone really need it? To a certain extent, the jury is still out. That's because researchers have devoted little study to colon cleansing. For now, here is some information that might help you decide whether colon cleansing is for you. 

Normal Bowel Movements

Most of us do not spend a great deal of time thinking about our bowel movements, so it’s no surprise that many people do not know what exactly constitutes a “normal” one. The fact is that there is no one definition of a normal bowel movement. There is an entire spectrum of what would be considered normal, and each person's regularity is going to be highly individualized. There are, however, several signs that a bowel movement is no longer in your personal range of normal, and should be discussed with a physician.

One Bowel Movement Every Day, Right?

Many people believe that the definition of a normal bowel movement is having 1 movement each day, but that is not true for everyone. There is no rule for frequency of bowel movements, but the general range is from 3 times a day to 3 times a week. Less than 3 movements a week may indicate constipation, and more than 3 watery stools a day could indicate diarrhea.

Size And Shape Of Bowel Movements

A bowel movement should be soft and easy to pass, though some people may have harder or softer stools than others. In general, stool should be brown or golden brown, be formed, have a texture similar to peanut butter, and have a size and shape similar to a sausage. In many cases, a stool that varies a bit from this description is no cause for alarm, especially if it is an isolated incident. If your stool suddenly changes, it is something that is worth talking about with your physician.

Constipation

Constipation is a very common problem and is estimated to be the cause for approximately 2 million doctor visits each year. Constipation is hard, dry, lumpy stools that are difficult or painful to pass and which may be accompanied by bloating and discomfort. Chronic dehydration, lack of exercise, and low amounts of dietary fiber can all lead to the development of constipation. Drinking enough water each day and avoiding caffeine can help prevent dehydration. At least 30 minutes of exercise most days of the week is recommended for better overall health (even brisk walking is better than no aerobic activity) as well as better digestion. There should be enough fiber in your diet to insure that stools are soft and pass painlessly and easily.

Diarrhea

Diarrhea is loose, watery stool that occurs more than 3 times in a day. For most adults, diarrhea is a common problem that happens a few times a year, usually lasts a day or two, and does not need any treatment. Causes of diarrhea include infection, side effects of medication, and food intolerance. Diarrhea may need treatment if it lasts more than 3 days and is accompanied by fever, severe pain or dehydration, or if it looks black, tarry, or contains blood.

Change in Bowel Habits

A normal bowel movement is different for each person and may vary in consistency and frequency. There are, however, several indications that a bowel movement is abnormal and may be the sign of a more serious problem.

A change in bowel habits includes any constant change in bowel frequency, color, consistency, or shape of stools. This sign warrants special concern in people who are over the age of 50 years because they are at a greater risk of developing digestive disease.

Blood: Frank blood in the stool is never normal, and could be a result of several conditions that range from mild, such as hemorrhoids, to serious, such as infection or colon cancer.Bloody stools could be an indication of bleeding in the lower digestive tract and should always be evaluated by a physician as soon as possible.

Black stools: Black, tarry stools with a foul odor can be the result of eating certain foods, taking iron supplements, or possibly from internal bleeding high up in the gastrointestinal tract.

Ronald Octavianus just posted a new blog titled The Power of Cash In On Banners! - Generating a Flow of Traffic and a Flow of Money!.

Ronald Octavianus just posted a new blog titled The Power of Cash In On Banners! - Generating a Flow of Traffic and a Flow of Money!.

What Motivates You to Get Healthier?

People have different reasons for wanting to shape up – finding out what motivates you can help you stay on track.

There’s no doubt about it – change is hard.  I frequently tell my clients that my job is much easier than theirs – my role is to advise them on how to eat better, while they’ve got the more difficult task of having to actually do it.  But my job doesn’t stop at simply handing out advice – I also try to help people find what it is that will motivate them to make changes.  And the reasons are all over the map.  For some, just the goal of getting healthieris all it takes to kick start the process.  On the other hand, that probably won’t motivate the ones who tell me (and I’ve heard this more times than I can count), “I’m perfectly healthy, I’m just fat.” 

Whether you’re trying to lose weight, add muscle, shape up or just want to eat healthier,  you’ll probably be more successful if you can figure out what’s driving you to do it in the first place.  And everybody is different – there’s no right or wrong reason.  Most people focus on the positive – like “I want to have the energy to keep up with my kids” or “I want to look better in (or out of) my clothes.” Others take the opposite approach and focus on moving away from the negative – like, “I don’t want to avoid the mirror any more” or “I don’t want to feel so tired all the time.” Sometimes, unfortunately, it takes a health scare before people ‘wake up and smell the coffee’ – but it can drive people to make incredible strides towards better health.  And, as the saying goes, better late than never.

Some people have specific goals that motivate them, like wanting to look good at an upcoming wedding or reunion, or being able to fit into their favorite jeans. One client of mine had a very specific goal…she wanted to be able to just hop into the driver’s seat of her car – rather than having to first move the seat all the way back in order to accommodate her enormous belly before climbing in.

 You might get motivated by thinking about how good you’ll feel as you get healthier and fit. How terrific would it be to have more energy, to feel more flexible and strong, or to look great in some new clothes?  If ‘avoiding the negative’ is what gets you going, then it might help you to think about how you’ll feel if you don’t take action.

 And when you feel your motivation waning – which happens to mostly everyone -  remind yourself why you embarked on this makeover in the first place.  Keep your focus on your feats rather than your failures. Try paying less attention to what the scale says, and give yourself a pat on the back for all the behaviors you’ve changed.  After all, the positive changes you make in your diet and lifestyle are really what drive you towards your goal –the fact that you also get healthier and fit is just “icing on the cake”. 

Written by Susan Bowerman, MS, RD, CSSD. Susan is a paid consultant for Herbalife.

Sneaky Calories: Why You Eat More Than You Think You Do

We’re not always aware of everything we eat, and those extra calories can really add up.

I’ll never forget a client I had years ago. He brought in a ‘perfect’ food diary. He followed his meal plan to the letter, and every calorie (or so he thought) was accounted for. But his weight just wasn’t moving the way he’d hoped. As we talked, I noticed that he kept popping breath mints in his mouth. When he started unwrapping his second roll of mints, I just had to ask –exactly how many mints was he eating every day? “These little things? – I don’t know… maybe 5 or 6 rolls.” Who knew that “those little things” added up to more than 300 extra calories a day?

Sometimes the extra calories are so obvious, you wonder how people don’t notice them. I had a roommate in college who was always dieting (and never losing), and I used to get really amused watching her weigh out the one ounce of cheese she allowed herself for a snack. She always cut too much. She’d weigh the block of cheese, then cut off a little bit….and eat it. She’d do this over and over, until she’d whittled a two-ounce piece of cheese down to one. Completely oblivious, she had no idea she’d eaten twice as much as she was supposed to.

Those who keep food records usually do a pretty good job – at least when it comes to noting what they eat at their meals and snacks. But when I instruct people on how to keep an accurate food record, I make it really clear…. other than water, anything that passes your lips gets written down, no matter how insignificant it may seem or how small. Because those extra little things can really add up. Don’t believe me? Here are some real life examples … courtesy of my clients.

• Free sample of a burrito at the grocery store: 100 calories

• Crusts cut off while making son’s peanut butter and jelly sandwich: 75 calories

• Six steak fries eaten absentmindedly from friend’s plate over lunch: 120 calories

• Last few spoons of mashed potatoes from dinner (not enough to put away for tomorrow): 110 calories

• Three bites of dough while baking chocolate chip cookies: 150 calories

• ½ piece of garlic toast and ½ cup of spaghetti left on child’s plate: 200 calories

• Few bites of leftover chow mein, eaten while standing up at the sink: 90 calories

• Six vodka and cranberry juices every night after work (okay, this client knew he was drinking a few calories… but he couldn’t believe that liquids could add up to 1200 extra calories)

That dash of cream in your coffee, the candy you filched from a co-worker’s desk, a few handfuls of your date’s buttered popcorn – it all adds up. Take a look back over your last few days – have a few extra calories have sneaked up on you?

Written by Susan Bowerman, MS, RD, CSSD. Susan is a paid consultant for Herbalife.

• 
  

Niteworks® Powder Mix

Overview:

his refreshing, lemon-flavored mix supports energy, circulatory and vascular health and helps with Nitric Oxide (NO) production at night when NO levels are lowest.*

Key Benefits

• Supports blood flow, for the healthy function of the heart, brain and other organs.*
• Helps keep blood vessels toned, flexible and youthful for improved circulation.*
• Supports healthy blood pressure levels already within a normal range.*

†The Nobel Foundation has no affiliation with Herbalife and does not review, approve or endorse Herbalife products.

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

Notice: This product contains 200 IU Vitamin E. Not recommended for usage by children, pregnant or lactating women. Do not exceed recommended serving size if you have a bleeding disorder, use blood thinning medications or are contemplating surgery.