NEW PRODUCT

Do you know what 100 calories looks like? Hi, I'm Susan Bowerman, Registered Dietician and today we're going to look at 100 calorie portions of different foods. 

What makes a food high or low in calories? High fat foods have a lot of calories per bite, while watery foods, like vegetables, have the fewest, which may help you see why some foods rack up calories so fast, and why 100 calories' worth of healthy fruits and veggies can be so filling.

We're going to start at this end of the table and move from the smallest servings over to the largest. Oil is pure fat, which is why you only get 2 teaspoons for 100 calories. Mayonnaise and butter each contain a bit of water, so the calories get slightly diluted, but 100 calories still only buys you 1 tablespoon of butter of mayonnaise.

Nut butters are pretty rich, too for 100 calories you also only get about 1 Tablespoon. Most cheese is high in fat, so for 100 calories you get barely a bite. Sugar in any form white, brown, honey, maple syrup, and agave can add up quickly if you don't use it sparingly. For 100 calories, you get about 2 tablespoons of any of these sugars.

Your typical cookie gives you a dose of fat and sugar, which is why the calories can add up before you know it. Just two little cookies have 100 calories. If chips are your thing, know that the average potato chip has about 10 calories. That means that just 10 chips will cost you 100 calories and most people eat a lot more than that at a sitting.

An average slice of whole grain bread is about 100 calories, which isn't bad, considering the vitamins, minerals and fiber you'll be picking up. But a bagel is heavy and dense. A typical bagel is equivalent to about 4 slices of bread, which is why for 100 calories you can only eat about ¼ of this bagel.

Moving on to proteins, the amount of fat they contain makes a big difference in calories. 100 calories of steak is just a few bites, but for the same calories you get a larger amount of turkey since it's so low in fat. Most fish is very low in fat, too, which is why you get 20 large shrimp for 100 calories.

Fruits and vegetables are generally your best calorie bargains, since they're full of calorie-free water and fiber. But dried fruits can add up quickly since they've had most of the water removed. 100 calories' worth of raisins is only ¼ cup, which is why you get 4 times the amount when you eat them as fresh grapes.

Since they naturally contain sugar, 100 calorie servings of fruit are a little smaller than 100 calorie servings of vegetables, but they're still a bargain. For 100 calories, you can eat 1 ½ grapefruit, 2 cups of strawberries, or a large apple.

But vegetables are where you really get the most for your calories. Since they're full of water and fiber, look at what you can get. For 100 calories, you can eat 2 stalks of broccoli, 3 cucumbers, 4 carrots or two entire heads of lettuce! 

For more nutrition advice from Herbalife visithttp://www.DiscoverGoodNutrition.com or take a look at my YouTube playlist: http://hrbl.me/VJ6XEl.

Proper nutrition during the training process increases efficiency, reduces recovery time and helps athletes to achieve their goals.

Our recommendation regarding the training day:

Eating before exercise. Energy supply for muscles.

Purpose: to replenish glycogen stores in the muscles before training

Recommendations: eating before exercise should be divided into two stages:

        A. For 3-4 hours before exercise should eat a relatively large amount of complex carbohydrates with a medium or low          glycemic index. Also recommended protein products with low fat content. For example, this meal you can choose the pasta / brown rice / whole wheat bread, and as a source of protein - chicken or turkey / ham / tuna / yogurt / cheese / soy milk / beans (no fat).

If you exercise in the morning, dinner the day before should include carbohydrates.

        B. For 15-30 minutes before training needed carbohydrate foods with a high glycemic index.

Objective: To obtain a small portion of carbohydrates relatively quickly to increase the level of glucose in the blood and give energy to the start of exercise. Examples of products: Herbalife H3O beverage, dried fruits, fruit, cereal with milk / yogurt or without a piece of bread with cheese, jam or honey.

NRG dietary supplement should be consumed right before the exercise/competition.

Benefits of caffeine: it stimulates the central nervous system, increases the release of adrenaline, increases heart rate, lowers peripheral sensitivity to pain and fatigue. Caffeine increases stamina, improves muscle and aerobic capacity of the organism. A side effect of caffeine while consuming in a large doses: long-term use is developing addictive. Discontinuation causes withdrawal symptoms of headache, fatigue, and mood swings.  Not recommended for people with high blood pressure.

Nutrition during training.

Objective: to compensate for the loss of fluids through sweat, prevent dehydration, provide the body with carbohydrates and minerals during exercise lasting more than 90 minutes.

Recommendations: Drinking regime - 400-800 ml of water every hour of workout. If the training takes place in a hot and humid climate the amount of water should be increased. At the same time do not exceed the advised norms - excessive drinking water and "blood-thinning" (hyponatremia) might threaten health. The addition of carbohydrates and minerals during exercise lasting more than one and a half hours -  every 45 minutes should be consumed quickly digestible carbohydrate foods with a high glycemic index - for example: N3O drinks, dried fruit, pretzels, sports gels, etc.

The end of the workout.

"The window of opportunity" Purpose: To ensure effective recovery of muscles after training; compensate spent nutrient stores and rebuild the immune system.

Recommendation: Power supply in two stages

        A. Immediately after training body needs fast carbohydrates to reverse the destruction of muscle tissue (due to the workout) in to the process of its construction. Objective: To stimulate the production of insulin, a hormone that is building (anabolic) and helps speed up the recovery and growth of muscles. Also need to drink water to restore stocks of fluid consumed during exercise.

        B. Within 30-60 minutes after training it is necessary to have a meal, it's calls  "window of opportunity". Food should combine carbohydrates and proteins. Recommended cocktail Herbalife based on milk with added fruit, most athletes will need to add protein powder. Cocktail supplies the body rapidly absorbed protein and carbohydrates to speed up the processes of recovery and muscle growth.
 

There is a variety of  HERBALIFE 24 products, developed especially for athletes.Those products helps to achieve the best results during the workout and recovery. For more information please contact me.

Getting a good night's sleep should be one of the easiest and most natural things to do. But busy lives and hectic schedules make us less likely to eat properly, and bad food habits can prevent us from getting good quality sleep. "When we're busy, we tend to eat less than we should during the day, and then much more than we need in the evening. This is exactly the opposite of what we should be doing," says Herbalife's Luigi Gratton, M.P.H., and Vice President of Nutrition Education.

Gratton suggests being aware of how certain foods can affect our sleep pattern. Protein-heavy foods stimulate the production of chemicals in the brain that keep us alert, and large meals eaten just before bed can lead to indigestion and heartburn - a perfect pairing to keep you up at night.

Low-fat, high carbohydrate meals are digested more quickly, and stimulate the production of different brain chemicals - ones that help aid relaxation and facilitate sleep. So it's best to opt for a high protein breakfast and lunch to keep you alert and clear-headed all day, and save the carbohydrates for dinner.

If you're like most people, caffeine is a stimulant, so a cup of coffee before you hit the sack is probably unwise. Both caffeine and alcohol can disrupt normal sleep patterns; you might be able to fall asleep, but not for long. This makes it hard to reach the deepest and most restful stage of sleep. So even with a full eight hours, you still feel sluggish in the morning. Chances are you'll also be roused from sleep by a full bladder, since both caffeine and alcohol act as diuretics.

Whether or not to snack before you go to bed depends on your usual patterns. If your evening meal is small and light (and early), then a light snack is fine if you feel it helps you sleep and you can afford the extra calories. Calcium-rich foods like milk and yogurt are good choices, since calcium helps muscles to relax.

Good nutrition for a good night's zzzz's:

• Have a lighter dinner, focused on salad, vegetables, fruits, whole grains and beans
• A bowl of lentil soup with a salad and some fruit for dessert
• If you know that caffeine keeps you awake, avoid caffeine-containing beverages for 6-8 hours before going to bed
• Keep your alcohol intake moderate to avoid sleep disruption
• Drink most of your fluids during the day, and cut back after dinner. If you need to take medications at bedtime, use only a small amount of water
• If you like to have a bedtime snack, include foods that are high in calcium to induce muscle relaxation
• A cup of warm milk is an age-old remedy for sleeplessness, and for good reason

Follow the tips above to help get a restful night's sleep, and develop healthy sleep patterns for a healthy lifestyle.  If you need more ideas about improving your personal wellness goals, Herbalife is a leader in the health and wellness industry, and your Herbalife Independent Distributor can help you discover the best products for your nutritional requirements.