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Protein Snacks
Snacking between meals can be healthy if done correctly. Find out how the right combination of protein, carbohydrate and fat can satisfy your hunger while offering substantial nutritional value.
Escape the Fat-Free Diet Trap
Just because a food is fat-free doesn’t mean it’s calorie-free. Get up to speed on “good fats” and lose the fat from your body, not your diet.
ShapeWorks® Q&A
Chairman of Herbalife’s Scientific and Medical Advisory Boards, answers some of your most frequently asked questions about the ShapeWorks® Program.
Protein 101
It seems everywhere we look, someone is promoting a new diet that praises the power of protein. But whether you want to lose, gain, or maintain your current weight, the importance of protein goes far beyond physical appearance and muscle building. |
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By David Heber, M.D., Ph.D., F.A.C.P., F.A.C.N.
Chairman of the Herbalife Nutrition and Scientific Advisory Boards
It is well established that the typical person eating a western type diet consumes more daily calories than he needs. High-calorie snacks filled with fats and sugars contribute to these extra calories. Protein bars→, drinks→ and soybeans→ are far superior to other snacks because of the inherent differences between protein and sugars and fats.
First off, protein is more satisfying than the other two macronutrients because of specific signals it sends to the brain. When we snack on protein instead of sugars and fats, the body feels more full which helps people control their appetite between meals, thus cutting calories and controlling their weight. Recent clinical research has supported this physiologic phenomenon.
A second reason for choosing protein as a snack is its thermogenic effect. This refers to the metabolic tax a food puts on the body after we eat it. This metabolic tax for protein is much higher than sugar or fat because the body uses more energy to digest it. This means that when you choose protein over the other two, you are burning more calories during the process of digestion. Having this higher tax rate is good because protein tends to be low in caloric content, so the body is working harder on fewer calories.
A third reason to choose protein snacks→ over sugars and fats is the body's need to replenish the building blocks of muscle tissue. Muscle is important for our daily activities and it determines our metabolism. So the more we maintain our healthy lean muscle mass, the higher we maintain metabolism.
So the next time you reach for a snack, choose a protein-rich bar→ or drink→. Avoid high-calorie chips, cookies, candies and sweets. They are generally much higher in calories, and they offer little nutritional value to the body. |
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By Staff Writer
Since the "fat-free craze" began, statistics show we have grown fatter and fatter.
Just because a food is fat-free doesn’t mean it’s calorie-free. Get up to speed on “good fats” and lose the fat from your body, not your diet.
Today, supermarket shelves are packed with foods that call to dieters with the words “FAT-FREE.” But as conscientious weight watchers load up their shopping carts with fat-free foods week after week, many discover this alarming fact: their weight is going up!
Getting fat on fat-free
Since the beginning of the “fat-free craze,” statistics show Americans have grown fatter and fatter. Although we’ve been taught to think of fat as the culprit in the weight-loss battle, clearly this is only part of the whole diet picture. Just because a food is fat-free doesn’t mean it’s calorie-free. Many fat-free foods are actually very high in sugar and carbohydrate calories. And these calories, when eaten in excess, become converted into the one thing we’ve been taught to avoid–fat!
Lose the fat from your body, not your diet
Ironically, in order to burn fat and lose weight you need a certain amount of good quality fat. That’s why the ShapeWorks Weight-Management Programme→ stresses the importance of a well-balanced diet that includes enough “good fats,” such as those found in fish and olive oil, together with Herbalife’s highly nutritious meal replacement shake→ and snacks→.
By avoiding the fat-free craze and giving your body the complete nourishment it needs with Herbalife’s Cellular Nutrition supplements→ and weight-management products→, you’ll lose weight steadily and feel healthier along the way. |
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By David Heber, M.D., Ph.D., F.A.C.P., F.A.C.N.
Chairman of the Herbalife Nutrition and Scientific Advisory Boards
What is your shape?
You may think you know when you look in the mirror, or you may be too busy trying to cover up unshapely areas to really see yourself as you are. Do you know how much fat you’re carrying, compared to how much muscle? Do you know where you tend to gain weight–upper body, lower body or around the middle? Until you know the answers to these questions, you are not ready to make your personal plan for losing weight and keeping it off. Understanding your body is the first step to reaching your best personal shape. As someone who teaches both doctors and the public about obesity, I believe weight loss has been overemphasized and body shape underemphasized. You have probably read about the Body-Mass Index (BMI), which is a weight-to-height ratio. If your BMI is greater than 25, you are considered overweight in the U.S., and if it is greater than 30 you are obese. This ratio has been a powerful way for scientists to document the obesity epidemic in this country and its effects on health and disease. However, when it comes to you as an individual, it can be misleading. A football player can be considered overweight on the BMI scale, but if the extra weight being carried is muscle, he is not really fat. A thin woman can have a normal BMI, yet still be over-fat. So shape counts.
Shapes are personal and go beyond the usual apple and pear. Women can have three typical body shapes–upper body fat, lower body fat and both upper and lower body fat. Men usually only get upper body fat. The upper body stores fat in times of stress and some people can lose and gain weight rapidly in the upper body. The lower body fat in women responds to female hormones such as estrogen and progesterone and stores fat for breastfeeding a newborn baby. Women who have both upper and lower body fat will lose their upper body fat first. Women with more upper body fat tend to have more muscle than women with lower body fat and will need more protein in their diet to help control their hunger. Losing weight is harder if you have lower body fat rather than upper body fat, but the medical benefits of losing your upper body fat are greater. Losing weight around your neck, face, chest and waist usually goes along with losing fat on the inside as well. So as you look better, you are also improving your health tremendously.
Finally, there are two more body shapes to consider: The shape you can change and the shape you can’t change. It is important to know the difference and work on the shape you can change, while adjusting your wardrobe and attitudes to the shape you cannot change. Due to low metabolism, many women with lower body fat can’t lose weight just by cutting calories. These lower body-fat cells are resistant to both exercise and diet. Only a personalised programme→ can help make sure you get enough protein to control cravings and build or maintain lean muscle. |
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By Staff Writer
New studies confirm that obesity is on the rise, bringing with it a greater risk of diabetes and a lower life expectancy.
Overweight linked with premature death
In January 2003, the Journal of the American Medical Association featured a study that found that obesity appears to lessen life expectancy, especially among young adults. The researchers compared Body-Mass Index (BMI) to longevity and found a correlation between premature death and higher BMIs. For example, a 20-year-old white male, 5’10” weighing 288 pounds with a BMI of greater than 40 was estimated to lose 13 years of his life as a result of obesity. While this study referenced extreme levels of obesity, there are still millions of overweight Americans with a life expectancy rate that is three to five years less than their healthy-weight counterparts.
Herbalife for long-term health
Herbalife has helped millions of Americans take control of their eating. Our products→ can help just about anyone who is overweight lower their calorie intake and improve their nutrition. In addition, Herbalife’s Distributor force provides the day-to-day support people need to change their eating habits, incorporate Formula 1 Nutritional Shake Mix→ into their daily routine and develop the confidence they need to lose weight and enjoy total wellness. We have the programmes→ people need to reverse the overweight trend and to help them gain control in the “battle of the bulge.”
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By David Heber, M.D., Ph.D., F.A.C.P., F.A.C.N.
Chairman of the Herbalife Nutrition and Scientific Advisory Boards
David Heber, M.D., Ph.D., F.A.C.P., F.A.C.N., Director of the Center for Human Nutrition at UCLA and Chairman of Herbalife’s Scientific and Medical Advisory Boards, answers some of your most frequently asked questions about the ShapeWorks® Programme→
Q: How does the ShapeWorks Programme→ relate to what Herbalife has provided for the last 24 years?
A: The ShapeWorks Programme→ extends the concept of Cellular Nutrition and builds on the successful legacy of Herbalife’s Formula 1→, which has been on the market for 24 years. Cellular Nutrition means giving your body what it needs–nutrition that is missing from the modern diet. Protein satisfies hunger and many people don’t get enough protein in their diets to control hunger and build or maintain their muscles. The ShapeWorks® Programme→ is personalized for each dieter’s needs.
Q: How is ShapeWorks® different from other popular diets?
A: The ShapeWorks® Programme→ uses the proven principles of healthy shakes as meal replacements→. The programme is based on unique mixes of proteins developed by Herbalife in a high-protein, low-fat formula. ShapeWorks® allows for healthy carbs and encourages enough healthy fat for taste but not the “all-you-can-eat” fat of other high protein diets.
Q: Why is it important to know what my Lean Body Mass is?
A: Lean Body Mass tells you about how many calories you burn at rest each day and can help you choose the right ShapeWorks® plan→ for you. You can also get an idea of what your target weight should be. Many people have an unrealistically low number as their idea of what they should weigh. By estimating Lean Body Mass, you can help people set a realistic target and choose the right plan that will help them lose weight as quickly as possible.
Q: Why is protein important in a diet and how do you use protein?
A: The power of protein is that it controls hunger. Some smaller women may get enough protein in Formula 1→, but for larger women and most men, adding protein to Formula 1→, using 1 to 2 tablespoons of Formula 3 Personalised Protein Powder→, will help control hunger and build and maintain muscle. You can optimize your success with Formula 1 and Formula 3→ by using the enhancers that have been part of the 3-2-1 tradition of Herbalife. To put it simply: supplements three times a day, two shakes a day, and one healthy meal.
Q: How do I know how much protein my body needs to lose weight, rather than gain weight?
A: If you use the Lean-Protein Estimator, you will get a range of daily protein intake personalized for your weight-loss success. If you are on a meal plan with less than 100 grams of protein as a target, you may use Formula 1 with no added protein. Adding 2 tablespoons of Formula 3 Personalized Protein Powder adds only 40 calories to a shake, so you are getting protein without the extra calories that are in other high protein, high fat food choices.
*Dr. Heber’s title is for identification purposes only. The University of California does not endorse specific products or services as a matter of policy.
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By David Heber, M.D., Ph.D., F.A.C.P., F.A.C.N.
Chairman of the Herbalife Nutrition and Scientific Advisory Boards
Q: What are the components that make Formula 1 a healthy, satisfying meal→?
A: Formula 1→ provides high quality soy protein, healthy carbohydrates, vitamins, minerals, amino acids and other nutrients to provide the cells of your body what they need for optimum health.* You will be able to tell the difference from your usual breakfast after the very first shake.
Q: Is the soy protein in Formula 1→ beneficial to both men and women?
A: Yes, the soy protein in Formula 1 is definitely beneficial for both men and women. Numerous scientific studies demonstrate the benefits of soy protein for heart health when included as part of a healthy, low-fat diet, which is why Formula 1 has a healthy heart symbol on every label (except Tropical Fruit flavor, which contains less soy).*
Q: How can one product, Formula 1, be ideal for both weight loss and weight maintenance?
A: Research shows that drinking two shakes a day and eating one healthy meal will lead to weight loss, while having one shake a day will keep the weight off for years. Formula 1 is the ideal meal for everyone, whether they want to lose weight, keep off the weight they have lost or just maintain their naturally healthy weight.*
Q: If I’m lactose intolerant, can I use soy milk to make a shake?
A: Yes, simply add soy milk to Formula 1 and you should have no problem.* By the way, most humans are lactose intolerant to some degree. You lose nothing when you substitute soy milk for dairy milk from a health standpoint.
*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. |
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By Luigi Gratton, M.D., M.P.H.
Vice President, Medical Affairs and Education
For many, when the sun goes down, so does their willpower. They maintain their sensible eating habits during the day, only to eat junk food like pizza and ice cream at night. There is, however, a simple solution. You can control your appetite after dark by eating a healthy and nutritious snack.
Putting the Myth to Rest
You’ve probably been told at some point that eating late at night is detrimental. However, there is no conclusive scientific evidence proving that calories ingested at night are metabolized differently than other times. Therefore, it is not the time of day that leads to weight gain, but rather the total daily caloric intake as a whole. Whether you're eating in the morning or at midnight, your body turns any extra calories into fat.
Feeding Frenzy
Metabolically speaking, our bodies have the lowest need for calories at night. Yet in America, we eat more during dinner than any other meal. One study showed that participants consumed 42% of their daily calories from dinnertime on. But there are reasons these unhealthy patterns are so commonplace. Some people don’t eat enough during the day, causing a drop in blood sugar levels, which can lead to over consumption at night. Others are simply overindulging as an emotional escape from stress or to beat boredom. We tend to mindlessly reach for junk food during sedentary activities such as watching television or using the computer. These foods contain large amounts of sugar and saturated fat which can lead to weight gain, insomnia, indigestion or even more serious health problems.
Suitable Snacks
The good news is that there are appropriate alternatives. You can effectively curb your hunger with a high protein, low calorie snack. An Herbalife Protein Bar→ is a great guilt-free snack, containing 12g of protein, healthy fiber, as well as 23 vitamins and minerals to help manage your weight. Roasted Soybeans with low sodium salt→ is another healthy snack that is high in nutritional value. Both are packed with protein and flavor to keep you satisfied, and also rich in nutrients and fiber.
So the next time you feel like “midnight munching”, think about the benefits of a healthy, protein-powered snack. The nutritional difference will be like night and day.
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By David Heber, M.D., Ph.D., F.A.C.P., F.A.C.N.
Chairman of the Herbalife Nutrition and Scientific Advisory Boards
A necessity for everybody
Protein is an important component of every cell in the body. It is an organic compound, composed of 22 amino acids, otherwise known as the building blocks of life. Protein is stored in muscles and organs and the body utilizes it to build and repair tissues, as well as for the production of enzymes and hormones. Proteins also make it possible for blood to carry oxygen throughout the body. Along with fat and carbohydrates, protein is a “macronutrient,” meaning the body needs relatively large amounts of it. The Institute of Medicine of the National Academy of Sciences has concluded that our daily protein requirements should be 10% to 35% of our total caloric intake, with men needing slightly more than women. A lack of protein can cause loss of muscle mass, decreased immunity, as well as weakening of the heart and respiratory system.
How protein affects your weight
The widespread popularity of high-protein diets is due in large part to their ability to help manage hunger. When protein is absorbed, it sends a signal to the brain to decrease your hunger. Another benefit of protein is that it raises your resting metabolism by maintaining muscle mass. As we age, muscle mass decreases without exercise, so staying fit is a key to burning fat by keeping your metabolism high. Protein also leads to a much less rapid rise and fall of blood sugar and insulin, so you avoid the “sugar highs and lows” after eating sweets without adequate protein. Certain foods, however, provide a healthier resource for protein than others.
Consider the source
You can obtain healthy sources of protein without high levels of saturated fat. For example, soybeans→, protein bars→ and whole grains provide protein without much saturated fat and offer plenty of healthful fiber and micronutrients as well. If you’re looking for yet another great way to obtain healthy protein, vegetable sources of protein found in Herbalife’s Formula 1→, are high-quality and have lower calorie levels with virtually no added fat. Herbalife® products personalize your daily protein intake to match your body’s needs. With a variety of shakes and snacks, the ShapeWorks® programme helps you build or maintain lean muscle while providing healthy weight management support.
Now that you’ve increased your knowledge of protein, you can effectively enhance your diet and allow good health to take shape.
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A Guide to Herbal Supplements
Herbal supplements have become much more fashionable these days. People are trying to find new ways to help them improve their health and general well being. More people are looking to try natural remedies rather than turning to prescribe medications.
Unfortunately it is almost impossible to get a fully balanced nutritional diet in our day and age, simply due to our extremely busy lifestyles, the convenience of "fast food" it is so difficult to make sure we get the daily nutrition that we need to keep our bodies healthy and well.
The majority of people base the health of their body on how they feel physically, unfortunately simply because you are feeling fit and healthy now does not mean you do not need supplements. Sometimes our body is lacking vital nutrition and we know nothing about it until it`s too late.
However by no means should you replace eating well and eating healthily with supplements, herbal supplements are just that Supplements and their aim is to complement your existing diet ensure you get all the nutrients your body and brain needs to function correctly
Nutritional supplements can help the body to improve your immune system, which is good because the stronger your immune system the better prepared your body will be to fight off illnesses for example Vitamin C and Echinacea are known to help the body fight off colds and cold related illnesses, this is why taking herbal supplements can be useful.
Nutritional supplements will also aid the body in elimination of toxins that build up on a daily basis. The daily stresses we put our body through and the chemicals it is exposed to day in and day out means we begin to get a build up of detrimental toxins in the body which can lead to health problems if they are not kept at specific levers within the body. Supplements will help with this by helping to keep the levels of these harmful toxins at a minimum within the body, more specifically anti oxidants help to reduce these toxins and are found in abundance naturally in fresh fruit and vegetables but unfortunately we do not enough of these any more so supplementation is the next option.
If you are looking to herbal supplements to aid your health and general well being, then maybe seek advice surrounding health questions and answers. Just to make sure you are buying the supplements you need and that you are going to get the best results you want, otherwise it will be a waste of money.
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ShapeWorks® Q&A