NEW PRODUCT

It’s amazing how just a handful of small changes to everyday habits can add up to big rewards.  I’ve mentioned before that when someone tells me they’re ready for a major diet and lifestyle overhaul, I usually tell them to proceed with caution. There are a couple of reasons for this. For one thing, when you try to make too many changes at once, you run the risk of …if you’ll excuse the pun… biting off more than you can chew. And, I think that once you’re successful at making a change – no matter how small – it gives you the confidence to keep going, and to keep chipping away at new challenges.  On top of that, just a handful of small changes to your everyday habits can add up to bigger reward than you might think. 

 Here’s a way to look at it.  Think of the changes you’re going to make in your lifestyle as an investment.  You could rely on an aggressive strategy that might give you quick rewards – but there’s also a high risk that it won’t.  On the other hand, you could ‘diversify’ – and use blend of strategies that are more likely to give you the results you’re after, even though it may take a little longer.  So when you’re investing in your health for the long term, slow and steady usually wins the race.

When you take a closer look at the foods you routinely eat – and your everyday exercise patterns -  it’s amazing how a little fine tuning can add up to big rewards. Here are some recent changes I worked out with a patient of mine – enough to lead to the loss of 60 pounds in a year:

• Add 20 extra minutes to daily exercise – could be an additional 20 minutes of brisk walking in the morning, or a second walk later in the day.  The extra 100 calories burned per day could equal 10 pounds less at the end of a year.
• If your usual breakfast five days a week is a coffee drink and a bagel with cream cheese.  A switch to a protein shake will shave off about 250 calories a day – enough to drop more than 18 pounds in a year.
• A healthy habit of eating salad about 7 times a week is a bit counterproductive if the greens are drenched in dressing.  Reduce salad dressing from three tablespoons to one will lead to savings of more than 1000 calories a week – and the loss of about 16 pounds in a year.
• About three times a week, instead of having a candy bar as an afternoon pick-me-up, have a small protein bar and a cup of tea instead. You could be cutting as much as 600 a week – enough to shed nearly 9 pounds in a year.
• Sandwiches are eaten 5 times a week on average and always include a slice of cheese.  Lose the cheese and replace with veggies, and save 500 calories a week.  Another 7 pounds could be lost in a year with this one change.
• Dessert is eaten six times a week – usually cookies or ice cream, to the tune of about 200 calories.  Swap for a piece of fruit, and cut enough calories to lose another 10 pounds in a year.

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

When it comes to your meals, what do you do to make them special? I’ll bet if I asked you what you ate for lunch two days ago, chances are pretty good that you can’t remember.  Maybe you worked through lunch and ate at your desk, or picked at some leftovers from the refrigerator.  Or you were so caught up in your favorite television show, that you scarcely noticed what was on your plate.  On the other hand, if I asked you to recall a special meal you’ve had lately – not even a holiday or birthday meal, just what you’d call a ‘nice meal’ – you can probably recall that meal in great detail.  And it’s likely that it was more than just the food that made that meal memorable.  It’s the little things, too, that make meals more special – and, more satisfying.

 So, aside from the food, what makes a meal memorable?  Maybe it was your dining companions. Maybe, instead of shoveling it down, you lingered and talked over a meal.  Maybe it was the way the food was presented on the plate, or the shiny silverware, or the slice of lemon in your ice water.  Or it could have been the cool jazz playing, or the candlelight, the crisp linens or the sprig of fresh green basil nestled next to the grilled fish.

 All our senses are involved when we eat.  When a plate of food is appealing to the eye, has a wonderful aroma, and a variety of flavors and textures, we take note.  And we usually rate those meals as not only more pleasant – but more satisfying, too.

 If your eating has become routine – and your meals look the same, day after day  – that could spell trouble.  In an attempt to get more satisfied, you may find yourself eating more, but enjoying it less.

 So why not try making meals little more special?

It doesn’t take much.  Turn off the television and listen to some music.  Throw a tablecloth on the table, grab a cloth napkin and maybe light a candle or two.   Having leftovers?  Try putting them on a plate – rather than eating them out of a plastic container. 

And try a little accessorizing.  A ripe red strawberry on top of a protein shake would brighten anyone’s day; a shower of fresh chopped parsley on top of your grilled chicken or fish takes it from drab to delightful.

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

When it comes to feeding their children, parents certainly have the best intentions. But many have busy lifestyles that don't always allow enough time for grocery shopping, meal planning or cooking.

Others may not be aware of the healthiest ingredients or cooking methods, and may rely on fatty or starchy foods as the basis for meals. Coupled with the picky eating habits that seem to be so prevalent among kids, it's no wonder that children are usually not eating as well as they should.

Age-Old Habits
Younger children often have a number of foods that they refuse to eat. Children can be particular not just about how a food tastes, but about temperature and texture, too. And trying to get kids to eat their vegetables can be a real exercise in persistence.

Most kids prefer foods that are tasty and high calorie, and these tend to be foods that are also inexpensive, widely available and often more convenient to eat. Older kids are frequently on the run, which may mean not only a lot of convenience items and fast foods, but erratic mealtimes, too. Sometimes a few extra minutes of sleep in the morning are more enticing than a healthy breakfast before school.

According to Luigi Gratton, M.D., clinical physician at University of California, Los Angeles, there are some tactics that parents can take with their kids to help them to eat better.

"Setting a good example is a good first step," says Gratton. "Parents should make every attempt to demonstrate healthy eating habits with their kids, and this includes having regular mealtimes." He also notes that kids are more likely to eat healthy fruits and vegetables when they take part in food shopping and preparation.

Winning Strategies 
Children are also more inclined to eat healthy foods when they are offered frequently and regularly. Repeated exposure to vegetables, for example, is just one way to encourage your family members to try new foods. It also helps to make foods visible and available. Try keeping a bowl of fresh fruit on the kitchen counter, or put crunchy, cut-up vegetables in the refrigerator.

Another approach for increasing intake of vegetables is by adding them to familiar foods. Cooked, pureed vegetables can be added to pasta sauce, for example, which boosts nutrition and reduces the overall calories in the dish. Cooked vegetables can also be added to soups, stews, casseroles and meat loaves-adding both nutrition and flavor.

Appropriate snacking is fine for growing kids, and well-chosen snacks can help to meet nutritional needs. But if snacking means sugary or salty empty-calorie items, consider offering fruits, vegetables, nuts or soy nuts, yogurt or low-fat pudding instead.

Smooth Things Over
Kids also enjoy smoothies, and products such as Herbalife's new line of protein shakes-designed to be mixed with milk-provide a tasty way to help kids meet their vitamin and mineral needs for the day as a snack or part of a healthy meal. A bit of protein helps to curb appetite and limit frequent snacking on less healthy items.

Despite parents' best efforts, children's diets may still fall short in certain key nutrients. "A daily multiple vitamin and mineral supplement can help to round out any potential shortfalls in the diet, and can act as a safety net," says Gratton. "Look for age-appropriate products, which target the needs for the particular age of the child."

For more information on children's nutrition products, visit www.Herbalife.com. There are a number of ways parents can help their children eat healthier.

Susan Bowerman is a consultant to Herbalife.