DISCOVER GOOD NUTRITION, FITNESS & BEAUTY Discover good nutrition, fitness & beauty with Herbalife. Understand how to live in a healthy, active way. Tips & advice from Susan Bowerman, Samantha Clayton & Jacquie Carter

PROTEIN SHAKES

Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training Susan is the Senior Director of Worldwide Nutrition Education and Training at Herbalife, where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife-sponsored blog, www.discovergoodnutrition.com. 7 TIPS TO LOSE THOSE LAST FEW POUNDS The other reason it’s hard to lose those last few pounds is simply a matter of shrinking calorie needs: it takes more calories to maintain a larger body than a smaller one. As you drop weight, your daily calorie needs drop, too. For every pound of weight you lose, your body burns about 12-15 fewer calories. So, if the number of calories you THE BEST ACTIVITIES FOR HEALTHY AGING Samantha Clayton, AFAA, ISSA – Vice President, Worldwide Sports Performance and Fitness Samantha Clayton is responsible for all activities relating to exercise and fitness education for Independent Herbalife Members and employees. Through in-person training sessions, educational tools and materials, and her blog (www.discovergoodfitness.com), she ensures that the important role of

exercise

FIVE-WAYS-TO-EAT-MISO Vegetables: Stir together equal parts white miso and olive oil in a small bowl. Steam firm veggies (like carrots, Brussels sprouts, broccoli or cauliflower florets) until crisp-tender, then add miso mixture to the veggies and toss for a minute or two over the heat until glazed. Marinade for chicken or fish: Mix together ¼ cup of

white miso, ¼

HOW WATER SUPPORTS A HEALTHY DIGESTIVE SYSTEM Starting at the very beginning of the digestive process, water is a major component of your saliva. Saliva serves several functions: it helps to moisten your food, which makes it easier to chew and swallow, and it is also a vehicle for enzymes that begin the process of chemically breaking down the fats and carbohydrates as you chew. HOW TO MAKE YOUR MEALS SPECIAL Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training Susan is the Senior Director of Worldwide Nutrition Education and Training at Herbalife, where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife-sponsored blog, www.discovergoodnutrition.com. HOW BUILDING MUSCLE CAN HELP WITH WEIGHT LOSS Gaining lean muscle is basically building muscle without adding fat, which, for most fit goals, is the ideal way to gain muscle. By consuming 20 to 40 grams of high-quality protein, combined with some carbohydrates post workout, you will begin to build lean muscle. For a quick guide on how to start building muscle, check out this article. 5 STRATEGIES TO IMPROVE YOUR FITNESS RESULTS Samantha Clayton, AFAA, ISSA – Vice President, Worldwide Sports Performance and Fitness Samantha Clayton is responsible for all activities relating to exercise and fitness education for Independent Herbalife Members and employees. Through in-person training sessions, educational tools and materials, and her blog (www.discovergoodfitness.com), she ensures that the important role of

exercise

PLAIN WATER ALTERNATIVES: GET YOUR EIGHT GLASSES A DAY Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training Susan is the Senior Director of Worldwide Nutrition Education and Training at Herbalife, where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife-sponsored blog, www.discovergoodnutrition.com. DISCOVER GOOD NUTRITION, FITNESS & BEAUTY Discover good nutrition, fitness & beauty with Herbalife. Understand how to live in a healthy, active way. Tips & advice from Susan Bowerman, Samantha Clayton & Jacquie Carter

PROTEIN SHAKES

Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training Susan is the Senior Director of Worldwide Nutrition Education and Training at Herbalife, where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife-sponsored blog, www.discovergoodnutrition.com. 7 TIPS TO LOSE THOSE LAST FEW POUNDS The other reason it’s hard to lose those last few pounds is simply a matter of shrinking calorie needs: it takes more calories to maintain a larger body than a smaller one. As you drop weight, your daily calorie needs drop, too. For every pound of weight you lose, your body burns about 12-15 fewer calories. So, if the number of calories you THE BEST ACTIVITIES FOR HEALTHY AGING Samantha Clayton, AFAA, ISSA – Vice President, Worldwide Sports Performance and Fitness Samantha Clayton is responsible for all activities relating to exercise and fitness education for Independent Herbalife Members and employees. Through in-person training sessions, educational tools and materials, and her blog (www.discovergoodfitness.com), she ensures that the important role of

exercise

FIVE-WAYS-TO-EAT-MISO Vegetables: Stir together equal parts white miso and olive oil in a small bowl. Steam firm veggies (like carrots, Brussels sprouts, broccoli or cauliflower florets) until crisp-tender, then add miso mixture to the veggies and toss for a minute or two over the heat until glazed. Marinade for chicken or fish: Mix together ¼ cup of

white miso, ¼

HOW WATER SUPPORTS A HEALTHY DIGESTIVE SYSTEM Starting at the very beginning of the digestive process, water is a major component of your saliva. Saliva serves several functions: it helps to moisten your food, which makes it easier to chew and swallow, and it is also a vehicle for enzymes that begin the process of chemically breaking down the fats and carbohydrates as you chew. HOW TO MAKE YOUR MEALS SPECIAL Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training Susan is the Senior Director of Worldwide Nutrition Education and Training at Herbalife, where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife-sponsored blog, www.discovergoodnutrition.com. HOW BUILDING MUSCLE CAN HELP WITH WEIGHT LOSS Gaining lean muscle is basically building muscle without adding fat, which, for most fit goals, is the ideal way to gain muscle. By consuming 20 to 40 grams of high-quality protein, combined with some carbohydrates post workout, you will begin to build lean muscle. For a quick guide on how to start building muscle, check out this article. 5 STRATEGIES TO IMPROVE YOUR FITNESS RESULTS Samantha Clayton, AFAA, ISSA – Vice President, Worldwide Sports Performance and Fitness Samantha Clayton is responsible for all activities relating to exercise and fitness education for Independent Herbalife Members and employees. Through in-person training sessions, educational tools and materials, and her blog (www.discovergoodfitness.com), she ensures that the important role of

exercise

PLAIN WATER ALTERNATIVES: GET YOUR EIGHT GLASSES A DAY Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training Susan is the Senior Director of Worldwide Nutrition Education and Training at Herbalife, where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife-sponsored blog, www.discovergoodnutrition.com. 5 STRATEGIES TO IMPROVE YOUR FITNESS RESULTS Samantha Clayton, AFAA, ISSA – Vice President, Worldwide Sports Performance and Fitness Samantha Clayton is responsible for all activities relating to exercise and fitness education for Independent Herbalife Members and employees. Through in-person training sessions, educational tools and materials, and her blog (www.discovergoodfitness.com), she ensures that the important role of

exercise

SIMPLE GUIDE TO SPF, UVA, UVB You would take that ten minutes and multiply it by the SPF number you’re using. For example, if you’re using an SPF 30 product: – 10 minutes x 30 (SPF) = 300 minutes. – Take the 300 minutes and divide by 60 minutes, which equals 1 hour. – 300 minutes / 60 minutes = 5. – The result: around 5 hours of standard sun

protection.

7 TIPS TO MAKE YOUR VEGETABLES TASTE BETTER THAN EVER Fire up your oven to 425 F / 220 C. While the oven is heating, toss the vegetables with a drizzle of olive oil and sprinkle with salt and pepper, then spread out on a lightly oiled baking sheet. Roast for 30 minutes or so, turning occasionally, until they’re browned and tender. Try this method with other veggies like roasted beets,

asparagus

TOP 10 HOME FITNESS EQUIPMENT MUST-HAVES Samantha Clayton, AFAA, ISSA – Vice President, Worldwide Sports Performance and Fitness Samantha Clayton is responsible for all activities relating to exercise and fitness education for Independent Herbalife Members and employees. Through in-person training sessions, educational tools and materials, and her blog (www.discovergoodfitness.com), she ensures that the important role of

exercise

FRUITS VS. VEGGIES: WHICH ONE IS BETTER FOR YOU Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training Susan is the Senior Director of Worldwide Nutrition Education and Training at Herbalife, where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife-sponsored blog, www.discovergoodnutrition.com. PLAIN WATER ALTERNATIVES: GET YOUR EIGHT GLASSES A DAY Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training Susan is the Senior Director of Worldwide Nutrition Education and Training at Herbalife, where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife-sponsored blog, www.discovergoodnutrition.com. 10 TIPS YOU NEED TO KNOW TO JUMP START YOUR DIET 10 Tips You Need to Know to Jump Start Your Diet. Loading Plan your meals ahead of time. Jump start your diet for two weeks with these helpful tips. They may help you get the results you need to stay motivated. Often when I start new clients on a weight loss plan, they’ll ask if there’s a way to give their diet a bit of a jump

start.

MENTAL ENERGY: HOW TO USE FOOD TO FEEL MORE ALERT Stick with the healthy carbs—fruits, vegetables and whole grains—to give your brain the fuel it craves. These high fiber foods take time to digest, which leads to a gradual release of glucose into your system. On the other hand, a meal high in refined carbohydrates, like starchy, sugary SAMPLE MENUS FOR A 2200 CALORIE DIET PLAN Here is the basic breakdown for the 2200 calorie diet plan: Daily Totals: 6 Protein, 3-4 Fruit, 5-6 Vegetable, 4 Starch/Grain, 2 Protein Snack, Leafy Greens – no limit, 3 Taste Enhancers. To create the menus for the 2200 calorie plan, I simply plug in different foods based on my “ How to Create Your Own Sample Diet Plan ” article,

which

3 SECRETS TO GETTING A FLAT STOMACH Samantha Clayton, AFAA, ISSA – Vice President, Worldwide Sports Performance and Fitness Samantha Clayton is responsible for all activities relating to exercise and fitness education for Independent Herbalife Members and employees. Through in-person training sessions, educational tools and materials, and her blog (www.discovergoodfitness.com), she ensures that the important role of

exercise

DISCOVER GOOD NUTRITION, FITNESS & BEAUTY Discover good nutrition, fitness & beauty with Herbalife. Understand how to live in a healthy, active way. Tips & advice from Susan Bowerman, Samantha Clayton & Jacquie Carter 7 TIPS TO LOSE THOSE LAST FEW POUNDS The other reason it’s hard to lose those last few pounds is simply a matter of shrinking calorie needs: it takes more calories to maintain a larger body than a smaller one. As you drop weight, your daily calorie needs drop, too. For every pound of weight you lose, your body burns about 12-15 fewer calories. So, if the number of calories you

PROTEIN SHAKES

Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training Susan is the Senior Director of Worldwide Nutrition Education and Training at Herbalife, where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife-sponsored blog, www.discovergoodnutrition.com. THE BEST ACTIVITIES FOR HEALTHY AGING Samantha Clayton, AFAA, ISSA – Vice President, Worldwide Sports Performance and Fitness Samantha Clayton is responsible for all activities relating to exercise and fitness education for Independent Herbalife Members and employees. Through in-person training sessions, educational tools and materials, and her blog (www.discovergoodfitness.com), she ensures that the important role of

exercise

HOW WATER SUPPORTS A HEALTHY DIGESTIVE SYSTEM Starting at the very beginning of the digestive process, water is a major component of your saliva. Saliva serves several functions: it helps to moisten your food, which makes it easier to chew and swallow, and it is also a vehicle for enzymes that begin the process of chemically breaking down the fats and carbohydrates as you chew. FIVE-WAYS-TO-EAT-MISO Vegetables: Stir together equal parts white miso and olive oil in a small bowl. Steam firm veggies (like carrots, Brussels sprouts, broccoli or cauliflower florets) until crisp-tender, then add miso mixture to the veggies and toss for a minute or two over the heat until glazed. Marinade for chicken or fish: Mix together ¼ cup of

white miso, ¼

HOW TO MAKE YOUR MEALS SPECIAL Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training Susan is the Senior Director of Worldwide Nutrition Education and Training at Herbalife, where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife-sponsored blog, www.discovergoodnutrition.com. 5 STRATEGIES TO IMPROVE YOUR FITNESS RESULTS Samantha Clayton, AFAA, ISSA – Vice President, Worldwide Sports Performance and Fitness Samantha Clayton is responsible for all activities relating to exercise and fitness education for Independent Herbalife Members and employees. Through in-person training sessions, educational tools and materials, and her blog (www.discovergoodfitness.com), she ensures that the important role of

exercise

7 TIPS TO MAKE YOUR VEGETABLES TASTE BETTER THAN EVER Fire up your oven to 425 F / 220 C. While the oven is heating, toss the vegetables with a drizzle of olive oil and sprinkle with salt and pepper, then spread out on a lightly oiled baking sheet. Roast for 30 minutes or so, turning occasionally, until they’re browned and tender. Try this method with other veggies like roasted beets,

asparagus

PLAIN WATER ALTERNATIVES: GET YOUR EIGHT GLASSES A DAY Actually, all beverages, since they’re primarily water, can contribute to your fluid requirement. That means the likes of coffee, tea, fruit juice, broth, vegetable juice, sports drinks and low-fat milk. If, like my client, you just can’t face drinking water, these water alternatives still count. DISCOVER GOOD NUTRITION, FITNESS & BEAUTY Discover good nutrition, fitness & beauty with Herbalife. Understand how to live in a healthy, active way. Tips & advice from Susan Bowerman, Samantha Clayton & Jacquie Carter 7 TIPS TO LOSE THOSE LAST FEW POUNDS The other reason it’s hard to lose those last few pounds is simply a matter of shrinking calorie needs: it takes more calories to maintain a larger body than a smaller one. As you drop weight, your daily calorie needs drop, too. For every pound of weight you lose, your body burns about 12-15 fewer calories. So, if the number of calories you

PROTEIN SHAKES

Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training Susan is the Senior Director of Worldwide Nutrition Education and Training at Herbalife, where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife-sponsored blog, www.discovergoodnutrition.com. THE BEST ACTIVITIES FOR HEALTHY AGING Samantha Clayton, AFAA, ISSA – Vice President, Worldwide Sports Performance and Fitness Samantha Clayton is responsible for all activities relating to exercise and fitness education for Independent Herbalife Members and employees. Through in-person training sessions, educational tools and materials, and her blog (www.discovergoodfitness.com), she ensures that the important role of

exercise

HOW WATER SUPPORTS A HEALTHY DIGESTIVE SYSTEM Starting at the very beginning of the digestive process, water is a major component of your saliva. Saliva serves several functions: it helps to moisten your food, which makes it easier to chew and swallow, and it is also a vehicle for enzymes that begin the process of chemically breaking down the fats and carbohydrates as you chew. FIVE-WAYS-TO-EAT-MISO Vegetables: Stir together equal parts white miso and olive oil in a small bowl. Steam firm veggies (like carrots, Brussels sprouts, broccoli or cauliflower florets) until crisp-tender, then add miso mixture to the veggies and toss for a minute or two over the heat until glazed. Marinade for chicken or fish: Mix together ¼ cup of

white miso, ¼

HOW TO MAKE YOUR MEALS SPECIAL Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training Susan is the Senior Director of Worldwide Nutrition Education and Training at Herbalife, where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife-sponsored blog, www.discovergoodnutrition.com. 5 STRATEGIES TO IMPROVE YOUR FITNESS RESULTS Samantha Clayton, AFAA, ISSA – Vice President, Worldwide Sports Performance and Fitness Samantha Clayton is responsible for all activities relating to exercise and fitness education for Independent Herbalife Members and employees. Through in-person training sessions, educational tools and materials, and her blog (www.discovergoodfitness.com), she ensures that the important role of

exercise

7 TIPS TO MAKE YOUR VEGETABLES TASTE BETTER THAN EVER Fire up your oven to 425 F / 220 C. While the oven is heating, toss the vegetables with a drizzle of olive oil and sprinkle with salt and pepper, then spread out on a lightly oiled baking sheet. Roast for 30 minutes or so, turning occasionally, until they’re browned and tender. Try this method with other veggies like roasted beets,

asparagus

PLAIN WATER ALTERNATIVES: GET YOUR EIGHT GLASSES A DAY Actually, all beverages, since they’re primarily water, can contribute to your fluid requirement. That means the likes of coffee, tea, fruit juice, broth, vegetable juice, sports drinks and low-fat milk. If, like my client, you just can’t face drinking water, these water alternatives still count. 5 STRATEGIES TO IMPROVE YOUR FITNESS RESULTS Samantha Clayton, AFAA, ISSA – Vice President, Worldwide Sports Performance and Fitness Samantha Clayton is responsible for all activities relating to exercise and fitness education for Independent Herbalife Members and employees. Through in-person training sessions, educational tools and materials, and her blog (www.discovergoodfitness.com), she ensures that the important role of

exercise

1800 CALORIE MEAL PLAN 1800 Calorie Menus – What You’ll Get. For each of the next five days, there will be a daily menu for you to follow. These menus are for an 1800 calorie diet. You may need more or fewer calories, but there will be tips for adjusting your calories up or down. – Each day calls for three meals, two protein-based snacks during the day,

and a

SIMPLE GUIDE TO SPF, UVA, UVB You would take that ten minutes and multiply it by the SPF number you’re using. For example, if you’re using an SPF 30 product: – 10 minutes x 30 (SPF) = 300 minutes. – Take the 300 minutes and divide by 60 minutes, which equals 1 hour. – 300 minutes / 60 minutes = 5. – The result: around 5 hours of standard sun

protection.

TOP 10 HOME FITNESS EQUIPMENT MUST-HAVES Samantha Clayton, AFAA, ISSA – Vice President, Worldwide Sports Performance and Fitness Samantha Clayton is responsible for all activities relating to exercise and fitness education for Independent Herbalife Members and employees. Through in-person training sessions, educational tools and materials, and her blog (www.discovergoodfitness.com), she ensures that the important role of

exercise

FRUITS VS. VEGGIES: WHICH ONE IS BETTER FOR YOU Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training Susan is the Senior Director of Worldwide Nutrition Education and Training at Herbalife, where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife-sponsored blog, www.discovergoodnutrition.com. PLAIN WATER ALTERNATIVES: GET YOUR EIGHT GLASSES A DAY Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training Susan is the Senior Director of Worldwide Nutrition Education and Training at Herbalife, where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife-sponsored blog, www.discovergoodnutrition.com. 10 TIPS YOU NEED TO KNOW TO JUMP START YOUR DIET 10 Tips You Need to Know to Jump Start Your Diet. Loading Plan your meals ahead of time. Jump start your diet for two weeks with these helpful tips. They may help you get the results you need to stay motivated. Often when I start new clients on a weight loss plan, they’ll ask if there’s a way to give their diet a bit of a jump

start.

MENTAL ENERGY: HOW TO USE FOOD TO FEEL MORE ALERT Stick with the healthy carbs—fruits, vegetables and whole grains—to give your brain the fuel it craves. These high fiber foods take time to digest, which leads to a gradual release of glucose into your system. On the other hand, a meal high in refined carbohydrates, like starchy, sugary SAMPLE MENUS FOR A 2200 CALORIE DIET PLAN Here is the basic breakdown for the 2200 calorie diet plan: Daily Totals: 6 Protein, 3-4 Fruit, 5-6 Vegetable, 4 Starch/Grain, 2 Protein Snack, Leafy Greens – no limit, 3 Taste Enhancers. To create the menus for the 2200 calorie plan, I simply plug in different foods based on my “ How to Create Your Own Sample Diet Plan ” article,

which

3 SECRETS TO GETTING A FLAT STOMACH Pull your tummy and glutes (booty) tight. The wider apart your feet are, the more stable you will be. As you advance, aim to set your feet shoulder-width apart. Hold the plank position until you feel your form is being lost. Aim for a 10-second hold with perfect form, and then try to advance to 30-second holds. DISCOVER GOOD NUTRITION, FITNESS & BEAUTY Discover good nutrition, fitness & beauty with Herbalife. Understand how to live in a healthy, active way. Tips & advice from Susan Bowerman, Samantha Clayton & Jacquie Carter 7 TIPS TO LOSE THOSE LAST FEW POUNDS The other reason it’s hard to lose those last few pounds is simply a matter of shrinking calorie needs: it takes more calories to maintain a larger body than a smaller one. As you drop weight, your daily calorie needs drop, too. For every pound of weight you lose, your body burns about 12-15 fewer calories. So, if the number of calories you HOW WATER SUPPORTS A HEALTHY DIGESTIVE SYSTEM Starting at the very beginning of the digestive process, water is a major component of your saliva. Saliva serves several functions: it helps to moisten your food, which makes it easier to chew and swallow, and it is also a vehicle for enzymes that begin the process of chemically breaking down the fats and carbohydrates as you chew. 3 SECRETS TO GETTING A FLAT STOMACH Pull your tummy and glutes (booty) tight. The wider apart your feet are, the more stable you will be. As you advance, aim to set your feet shoulder-width apart. Hold the plank position until you feel your form is being lost. Aim for a 10-second hold with perfect form, and then try to advance to 30-second holds. 1800 CALORIE DIET PLAN SAMPLE MENU This plan calls for three meals and three snacks to help you take in 1800 healthy calories each day at regular intervals. Here is the basic breakdown for the 1800 calorie diet plan: Breakfast: 1 Protein + 1 Fruit (+ vegetables if desired) Snack: 1 Protein Snack. Lunch: 2 Protein + 2 Vegetable + Leafy Greens + 1 Starch/Grain + 1 Taste

Enhancer

7 TIPS TO MAKE YOUR VEGETABLES TASTE BETTER THAN EVER Fire up your oven to 425 F / 220 C. While the oven is heating, toss the vegetables with a drizzle of olive oil and sprinkle with salt and pepper, then spread out on a lightly oiled baking sheet. Roast for 30 minutes or so, turning occasionally, until they’re browned and tender. Try this method with other veggies like roasted beets,

asparagus

6 TIPS TO GET YOUR BREAKFAST HABIT STARTED 6 Tips to Get Your Breakfast Habit Started. Loading Start with a protein shake and fruit. If you regularly skip breakfast, try these small steps to establish a healthy breakfast habit. “Breakfast is the most important meal of the day!”. “Eat breakfast like a king!”. “Eat diamonds for PLAIN WATER ALTERNATIVES: GET YOUR EIGHT GLASSES A DAY Actually, all beverages, since they’re primarily water, can contribute to your fluid requirement. That means the likes of coffee, tea, fruit juice, broth, vegetable juice, sports drinks and low-fat milk. If, like my client, you just can’t face drinking water, these water alternatives still count. SAMPLE MENUS FOR A 2200 CALORIE DIET PLAN Here is the basic breakdown for the 2200 calorie diet plan: Daily Totals: 6 Protein, 3-4 Fruit, 5-6 Vegetable, 4 Starch/Grain, 2 Protein Snack, Leafy Greens – no limit, 3 Taste Enhancers. To create the menus for the 2200 calorie plan, I simply plug in different foods based on my “ How to Create Your Own Sample Diet Plan ” article,

which

HOW TO CREATE YOUR PERSONALIZED DIET PLAN Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training Susan is the Senior Director of Worldwide Nutrition Education and Training at Herbalife, where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife-sponsored blog, www.discovergoodnutrition.com. DISCOVER GOOD NUTRITION, FITNESS & BEAUTY Discover good nutrition, fitness & beauty with Herbalife. Understand how to live in a healthy, active way. Tips & advice from Susan Bowerman, Samantha Clayton & Jacquie Carter 7 TIPS TO LOSE THOSE LAST FEW POUNDS The other reason it’s hard to lose those last few pounds is simply a matter of shrinking calorie needs: it takes more calories to maintain a larger body than a smaller one. As you drop weight, your daily calorie needs drop, too. For every pound of weight you lose, your body burns about 12-15 fewer calories. So, if the number of calories you HOW WATER SUPPORTS A HEALTHY DIGESTIVE SYSTEM Starting at the very beginning of the digestive process, water is a major component of your saliva. Saliva serves several functions: it helps to moisten your food, which makes it easier to chew and swallow, and it is also a vehicle for enzymes that begin the process of chemically breaking down the fats and carbohydrates as you chew. 3 SECRETS TO GETTING A FLAT STOMACH Pull your tummy and glutes (booty) tight. The wider apart your feet are, the more stable you will be. As you advance, aim to set your feet shoulder-width apart. Hold the plank position until you feel your form is being lost. Aim for a 10-second hold with perfect form, and then try to advance to 30-second holds. 1800 CALORIE DIET PLAN SAMPLE MENU This plan calls for three meals and three snacks to help you take in 1800 healthy calories each day at regular intervals. Here is the basic breakdown for the 1800 calorie diet plan: Breakfast: 1 Protein + 1 Fruit (+ vegetables if desired) Snack: 1 Protein Snack. Lunch: 2 Protein + 2 Vegetable + Leafy Greens + 1 Starch/Grain + 1 Taste

Enhancer

7 TIPS TO MAKE YOUR VEGETABLES TASTE BETTER THAN EVER Fire up your oven to 425 F / 220 C. While the oven is heating, toss the vegetables with a drizzle of olive oil and sprinkle with salt and pepper, then spread out on a lightly oiled baking sheet. Roast for 30 minutes or so, turning occasionally, until they’re browned and tender. Try this method with other veggies like roasted beets,

asparagus

6 TIPS TO GET YOUR BREAKFAST HABIT STARTED 6 Tips to Get Your Breakfast Habit Started. Loading Start with a protein shake and fruit. If you regularly skip breakfast, try these small steps to establish a healthy breakfast habit. “Breakfast is the most important meal of the day!”. “Eat breakfast like a king!”. “Eat diamonds for PLAIN WATER ALTERNATIVES: GET YOUR EIGHT GLASSES A DAY Actually, all beverages, since they’re primarily water, can contribute to your fluid requirement. That means the likes of coffee, tea, fruit juice, broth, vegetable juice, sports drinks and low-fat milk. If, like my client, you just can’t face drinking water, these water alternatives still count. SAMPLE MENUS FOR A 2200 CALORIE DIET PLAN Here is the basic breakdown for the 2200 calorie diet plan: Daily Totals: 6 Protein, 3-4 Fruit, 5-6 Vegetable, 4 Starch/Grain, 2 Protein Snack, Leafy Greens – no limit, 3 Taste Enhancers. To create the menus for the 2200 calorie plan, I simply plug in different foods based on my “ How to Create Your Own Sample Diet Plan ” article,

which

HOW TO CREATE YOUR PERSONALIZED DIET PLAN Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training Susan is the Senior Director of Worldwide Nutrition Education and Training at Herbalife, where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife-sponsored blog, www.discovergoodnutrition.com. HOW TO MAKE YOUR MEALS SPECIAL Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training Susan is the Senior Director of Worldwide Nutrition Education and Training at Herbalife, where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife-sponsored blog, www.discovergoodnutrition.com.

PROTEIN SHAKES

Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training Susan is the Senior Director of Worldwide Nutrition Education and Training at Herbalife, where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife-sponsored blog, www.discovergoodnutrition.com. HOW WATER SUPPORTS A HEALTHY DIGESTIVE SYSTEM Starting at the very beginning of the digestive process, water is a major component of your saliva. Saliva serves several functions: it helps to moisten your food, which makes it easier to chew and swallow, and it is also a vehicle for enzymes that begin the process of chemically breaking down the fats and carbohydrates as you chew. WHAT’S A CALORIE? UNDERSTANDING CALORIES A calorie is simply a way of expressing the amount of energy that can be released from the foods that you eat. Putting food into your body is not unlike what happens when you put gasoline in your car. Simply having gas in the tank isn’t going to make the car move forward. The fuel has to go to the engine and ignite, which releases energy that 5 HEALTHY EATING TIPS TO REDUCE STRESS Eat balanced meals. Try to include some lean protein with each meal, like poultry, egg whites, low-fat dairy, lean meats, fish or soy products. Protein satisfies hunger and also helps keep you mentally alert. Round out your meal with fresh fruits, vegetables HOW TO CREATE YOUR PERSONALIZED DIET PLAN Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training Susan is the Senior Director of Worldwide Nutrition Education and Training at Herbalife, where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife-sponsored blog, www.discovergoodnutrition.com. HOW YOUR DIET AFFECTS YOUR SKIN Fish. Fish is an excellent source of protein, which your body uses to build collagen and elastin. Fish also contains omega-3 fatty acids, which promote skin health by working to reduce inflammation. These healthy fats are found in abundance in fatty fish like salmon and trout. But all fish contain omega-3s, so aim for several fish meals

per week.

5 STRATEGIES TO IMPROVE YOUR FITNESS RESULTS Samantha Clayton, AFAA, ISSA – Vice President, Worldwide Sports Performance and Fitness Samantha Clayton is responsible for all activities relating to exercise and fitness education for Independent Herbalife Members and employees. Through in-person training sessions, educational tools and materials, and her blog (www.discovergoodfitness.com), she ensures that the important role of

exercise

6 TIPS FOR AVOIDING AGE-BASED WEIGHT GAIN Choose seafood, poultry breast, egg whites, low-fat or nonfat dairy products, lean cuts of red meat, and plant proteins such as tofu, beans, lentils, and protein powders which can be made into smoothies. Keep a diary. A daily journal can help you to stay motivated. THE TRUTH ABOUT SUGAR IN FRUIT Facts about Sugar in Fruit. I’ll tackle the ‘fruit is all sugar’ argument first, because it’s just plain wrong. Fresh fruit offers so much more than the natural sugar it contains. This includes water, vitamins, minerals, fiber and phytonutrients—those naturally occurring plant compounds that have wide-ranging beneficial effects on

the

DISCOVER GOOD NUTRITION, FITNESS & BEAUTY Discover good nutrition, fitness & beauty with Herbalife. Understand how to live in a healthy, active way. Tips & advice from Susan Bowerman, Samantha Clayton & Jacquie Carter 7 TIPS TO LOSE THOSE LAST FEW POUNDS The other reason it’s hard to lose those last few pounds is simply a matter of shrinking calorie needs: it takes more calories to maintain a larger body than a smaller one. As you drop weight, your daily calorie needs drop, too. For every pound of weight you lose, your body burns about 12-15 fewer calories. So, if the number of calories you HOW WATER SUPPORTS A HEALTHY DIGESTIVE SYSTEM Starting at the very beginning of the digestive process, water is a major component of your saliva. Saliva serves several functions: it helps to moisten your food, which makes it easier to chew and swallow, and it is also a vehicle for enzymes that begin the process of chemically breaking down the fats and carbohydrates as you chew. 3 SECRETS TO GETTING A FLAT STOMACH Pull your tummy and glutes (booty) tight. The wider apart your feet are, the more stable you will be. As you advance, aim to set your feet shoulder-width apart. Hold the plank position until you feel your form is being lost. Aim for a 10-second hold with perfect form, and then try to advance to 30-second holds. 1800 CALORIE DIET PLAN SAMPLE MENU This plan calls for three meals and three snacks to help you take in 1800 healthy calories each day at regular intervals. Here is the basic breakdown for the 1800 calorie diet plan: Breakfast: 1 Protein + 1 Fruit (+ vegetables if desired) Snack: 1 Protein Snack. Lunch: 2 Protein + 2 Vegetable + Leafy Greens + 1 Starch/Grain + 1 Taste

Enhancer

7 TIPS TO MAKE YOUR VEGETABLES TASTE BETTER THAN EVER Fire up your oven to 425 F / 220 C. While the oven is heating, toss the vegetables with a drizzle of olive oil and sprinkle with salt and pepper, then spread out on a lightly oiled baking sheet. Roast for 30 minutes or so, turning occasionally, until they’re browned and tender. Try this method with other veggies like roasted beets,

asparagus

6 TIPS TO GET YOUR BREAKFAST HABIT STARTED 6 Tips to Get Your Breakfast Habit Started. Loading Start with a protein shake and fruit. If you regularly skip breakfast, try these small steps to establish a healthy breakfast habit. “Breakfast is the most important meal of the day!”. “Eat breakfast like a king!”. “Eat diamonds for PLAIN WATER ALTERNATIVES: GET YOUR EIGHT GLASSES A DAY Actually, all beverages, since they’re primarily water, can contribute to your fluid requirement. That means the likes of coffee, tea, fruit juice, broth, vegetable juice, sports drinks and low-fat milk. If, like my client, you just can’t face drinking water, these water alternatives still count. SAMPLE MENUS FOR A 2200 CALORIE DIET PLAN Here is the basic breakdown for the 2200 calorie diet plan: Daily Totals: 6 Protein, 3-4 Fruit, 5-6 Vegetable, 4 Starch/Grain, 2 Protein Snack, Leafy Greens – no limit, 3 Taste Enhancers. To create the menus for the 2200 calorie plan, I simply plug in different foods based on my “ How to Create Your Own Sample Diet Plan ” article,

which

HOW TO CREATE YOUR PERSONALIZED DIET PLAN Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training Susan is the Senior Director of Worldwide Nutrition Education and Training at Herbalife, where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife-sponsored blog, www.discovergoodnutrition.com. DISCOVER GOOD NUTRITION, FITNESS & BEAUTY Discover good nutrition, fitness & beauty with Herbalife. Understand how to live in a healthy, active way. Tips & advice from Susan Bowerman, Samantha Clayton & Jacquie Carter 7 TIPS TO LOSE THOSE LAST FEW POUNDS The other reason it’s hard to lose those last few pounds is simply a matter of shrinking calorie needs: it takes more calories to maintain a larger body than a smaller one. As you drop weight, your daily calorie needs drop, too. For every pound of weight you lose, your body burns about 12-15 fewer calories. So, if the number of calories you HOW WATER SUPPORTS A HEALTHY DIGESTIVE SYSTEM Starting at the very beginning of the digestive process, water is a major component of your saliva. Saliva serves several functions: it helps to moisten your food, which makes it easier to chew and swallow, and it is also a vehicle for enzymes that begin the process of chemically breaking down the fats and carbohydrates as you chew. 3 SECRETS TO GETTING A FLAT STOMACH Pull your tummy and glutes (booty) tight. The wider apart your feet are, the more stable you will be. As you advance, aim to set your feet shoulder-width apart. Hold the plank position until you feel your form is being lost. Aim for a 10-second hold with perfect form, and then try to advance to 30-second holds. 1800 CALORIE DIET PLAN SAMPLE MENU This plan calls for three meals and three snacks to help you take in 1800 healthy calories each day at regular intervals. Here is the basic breakdown for the 1800 calorie diet plan: Breakfast: 1 Protein + 1 Fruit (+ vegetables if desired) Snack: 1 Protein Snack. Lunch: 2 Protein + 2 Vegetable + Leafy Greens + 1 Starch/Grain + 1 Taste

Enhancer

7 TIPS TO MAKE YOUR VEGETABLES TASTE BETTER THAN EVER Fire up your oven to 425 F / 220 C. While the oven is heating, toss the vegetables with a drizzle of olive oil and sprinkle with salt and pepper, then spread out on a lightly oiled baking sheet. Roast for 30 minutes or so, turning occasionally, until they’re browned and tender. Try this method with other veggies like roasted beets,

asparagus

6 TIPS TO GET YOUR BREAKFAST HABIT STARTED 6 Tips to Get Your Breakfast Habit Started. Loading Start with a protein shake and fruit. If you regularly skip breakfast, try these small steps to establish a healthy breakfast habit. “Breakfast is the most important meal of the day!”. “Eat breakfast like a king!”. “Eat diamonds for PLAIN WATER ALTERNATIVES: GET YOUR EIGHT GLASSES A DAY Actually, all beverages, since they’re primarily water, can contribute to your fluid requirement. That means the likes of coffee, tea, fruit juice, broth, vegetable juice, sports drinks and low-fat milk. If, like my client, you just can’t face drinking water, these water alternatives still count. SAMPLE MENUS FOR A 2200 CALORIE DIET PLAN Here is the basic breakdown for the 2200 calorie diet plan: Daily Totals: 6 Protein, 3-4 Fruit, 5-6 Vegetable, 4 Starch/Grain, 2 Protein Snack, Leafy Greens – no limit, 3 Taste Enhancers. To create the menus for the 2200 calorie plan, I simply plug in different foods based on my “ How to Create Your Own Sample Diet Plan ” article,

which

HOW TO CREATE YOUR PERSONALIZED DIET PLAN Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training Susan is the Senior Director of Worldwide Nutrition Education and Training at Herbalife, where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife-sponsored blog, www.discovergoodnutrition.com.

WHAT IS HERBALIFE?

What is Herbalife? Interested in nutrition? Herbalife is a leading nutrition and weight management company that has been supporting healthy, active lives since 1980. Herbalife markets protein shakes, nutritious snacks, vitamins, sports and energy products, and skin and hair care products. Millions of people, many of whom are Herbalife

Members

1800 CALORIE DIET PLAN SAMPLE MENU This plan calls for three meals and three snacks to help you take in 1800 healthy calories each day at regular intervals. Here is the basic breakdown for the 1800 calorie diet plan: Breakfast: 1 Protein + 1 Fruit (+ vegetables if desired) Snack: 1 Protein Snack. Lunch: 2 Protein + 2 Vegetable + Leafy Greens + 1 Starch/Grain + 1 Taste

Enhancer

TRAIN YOUR BODY, TRAIN YOUR MIND Samantha Clayton, AFAA, ISSA – Vice President, Worldwide Sports Performance and Fitness Samantha Clayton is responsible for all activities relating to exercise and fitness education for Independent Herbalife Members and employees. Through in-person training sessions, educational tools and materials, and her blog (www.discovergoodfitness.com), she ensures that the important role of

exercise

HOW TO MAKE YOUR MEALS SPECIAL Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training Susan is the Senior Director of Worldwide Nutrition Education and Training at Herbalife, where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife-sponsored blog, www.discovergoodnutrition.com.

PROTEIN SHAKES

Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training Susan is the Senior Director of Worldwide Nutrition Education and Training at Herbalife, where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife-sponsored blog, www.discovergoodnutrition.com. FIVE-WAYS-TO-EAT-MISO Vegetables: Stir together equal parts white miso and olive oil in a small bowl. Steam firm veggies (like carrots, Brussels sprouts, broccoli or cauliflower florets) until crisp-tender, then add miso mixture to the veggies and toss for a minute or two over the heat until glazed. Marinade for chicken or fish: Mix together ¼ cup of

white miso, ¼

5 HEALTHY EATING TIPS TO REDUCE STRESS Eat balanced meals. Try to include some lean protein with each meal, like poultry, egg whites, low-fat dairy, lean meats, fish or soy products. Protein satisfies hunger and also helps keep you mentally alert. Round out your meal with fresh fruits, vegetables WHAT’S A CALORIE? UNDERSTANDING CALORIES A calorie is simply a way of expressing the amount of energy that can be released from the foods that you eat. Putting food into your body is not unlike what happens when you put gasoline in your car. Simply having gas in the tank isn’t going to make the car move forward. The fuel has to go to the engine and ignite, which releases energy that MENTAL ENERGY: HOW TO USE FOOD TO FEEL MORE ALERT Stick with the healthy carbs—fruits, vegetables and whole grains—to give your brain the fuel it craves. These high fiber foods take time to digest, which leads to a gradual release of glucose into your system. On the other hand, a meal high in refined carbohydrates, like starchy, sugary 5 STRATEGIES TO IMPROVE YOUR FITNESS RESULTS Samantha Clayton, AFAA, ISSA – Vice President, Worldwide Sports Performance and Fitness Samantha Clayton is responsible for all activities relating to exercise and fitness education for Independent Herbalife Members and employees. Through in-person training sessions, educational tools and materials, and her blog (www.discovergoodfitness.com), she ensures that the important role of

exercise

DISCOVER GOOD NUTRITION, FITNESS & BEAUTY Discover good nutrition, fitness & beauty with Herbalife. Understand how to live in a healthy, active way. Tips & advice from Susan Bowerman, Samantha Clayton & Jacquie Carter 5 HEALTHY EATING TIPS TO REDUCE STRESS Eat balanced meals. Try to include some lean protein with each meal, like poultry, egg whites, low-fat dairy, lean meats, fish or soy products. Protein satisfies hunger and also helps keep you mentally alert. Round out your meal with fresh fruits, vegetables THE BEST ACTIVITIES FOR HEALTHY AGING Samantha Clayton, AFAA, ISSA – Vice President, Worldwide Sports Performance and Fitness Samantha Clayton is responsible for all activities relating to exercise and fitness education for Independent Herbalife Members and employees. Through in-person training sessions, educational tools and materials, and her blog (www.discovergoodfitness.com), she ensures that the important role of

exercise

PROTEIN SHAKES

Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training Susan is the Senior Director of Worldwide Nutrition Education and Training at Herbalife, where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife-sponsored blog, www.discovergoodnutrition.com. 7 TIPS TO LOSE THOSE LAST FEW POUNDS The other reason it’s hard to lose those last few pounds is simply a matter of shrinking calorie needs: it takes more calories to maintain a larger body than a smaller one. As you drop weight, your daily calorie needs drop, too. For every pound of weight you lose, your body burns about 12-15 fewer calories. So, if the number of calories you HOW TO MAKE YOUR MEALS SPECIAL Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training Susan is the Senior Director of Worldwide Nutrition Education and Training at Herbalife, where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife-sponsored blog, www.discovergoodnutrition.com. FIVE-WAYS-TO-EAT-MISO Vegetables: Stir together equal parts white miso and olive oil in a small bowl. Steam firm veggies (like carrots, Brussels sprouts, broccoli or cauliflower florets) until crisp-tender, then add miso mixture to the veggies and toss for a minute or two over the heat until glazed. Marinade for chicken or fish: Mix together ¼ cup of

white miso, ¼

7 TIPS TO MAKE YOUR VEGETABLES TASTE BETTER THAN EVER Fire up your oven to 425 F / 220 C. While the oven is heating, toss the vegetables with a drizzle of olive oil and sprinkle with salt and pepper, then spread out on a lightly oiled baking sheet. Roast for 30 minutes or so, turning occasionally, until they’re browned and tender. Try this method with other veggies like roasted beets,

asparagus

SAMPLE MENUS FOR A 2200 CALORIE DIET PLAN Here is the basic breakdown for the 2200 calorie diet plan: Daily Totals: 6 Protein, 3-4 Fruit, 5-6 Vegetable, 4 Starch/Grain, 2 Protein Snack, Leafy Greens – no limit, 3 Taste Enhancers. To create the menus for the 2200 calorie plan, I simply plug in different foods based on my “ How to Create Your Own Sample Diet Plan ” article,

which

PLAIN WATER ALTERNATIVES: GET YOUR EIGHT GLASSES A DAY Actually, all beverages, since they’re primarily water, can contribute to your fluid requirement. That means the likes of coffee, tea, fruit juice, broth, vegetable juice, sports drinks and low-fat milk. If, like my client, you just can’t face drinking water, these water alternatives still count. DISCOVER GOOD NUTRITION, FITNESS & BEAUTY Discover good nutrition, fitness & beauty with Herbalife. Understand how to live in a healthy, active way. Tips & advice from Susan Bowerman, Samantha Clayton & Jacquie Carter 5 HEALTHY EATING TIPS TO REDUCE STRESS Eat balanced meals. Try to include some lean protein with each meal, like poultry, egg whites, low-fat dairy, lean meats, fish or soy products. Protein satisfies hunger and also helps keep you mentally alert. Round out your meal with fresh fruits, vegetables THE BEST ACTIVITIES FOR HEALTHY AGING Samantha Clayton, AFAA, ISSA – Vice President, Worldwide Sports Performance and Fitness Samantha Clayton is responsible for all activities relating to exercise and fitness education for Independent Herbalife Members and employees. Through in-person training sessions, educational tools and materials, and her blog (www.discovergoodfitness.com), she ensures that the important role of

exercise

PROTEIN SHAKES

Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training Susan is the Senior Director of Worldwide Nutrition Education and Training at Herbalife, where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife-sponsored blog, www.discovergoodnutrition.com. 7 TIPS TO LOSE THOSE LAST FEW POUNDS The other reason it’s hard to lose those last few pounds is simply a matter of shrinking calorie needs: it takes more calories to maintain a larger body than a smaller one. As you drop weight, your daily calorie needs drop, too. For every pound of weight you lose, your body burns about 12-15 fewer calories. So, if the number of calories you HOW TO MAKE YOUR MEALS SPECIAL Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training Susan is the Senior Director of Worldwide Nutrition Education and Training at Herbalife, where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife-sponsored blog, www.discovergoodnutrition.com. FIVE-WAYS-TO-EAT-MISO Vegetables: Stir together equal parts white miso and olive oil in a small bowl. Steam firm veggies (like carrots, Brussels sprouts, broccoli or cauliflower florets) until crisp-tender, then add miso mixture to the veggies and toss for a minute or two over the heat until glazed. Marinade for chicken or fish: Mix together ¼ cup of

white miso, ¼

7 TIPS TO MAKE YOUR VEGETABLES TASTE BETTER THAN EVER Fire up your oven to 425 F / 220 C. While the oven is heating, toss the vegetables with a drizzle of olive oil and sprinkle with salt and pepper, then spread out on a lightly oiled baking sheet. Roast for 30 minutes or so, turning occasionally, until they’re browned and tender. Try this method with other veggies like roasted beets,

asparagus

SAMPLE MENUS FOR A 2200 CALORIE DIET PLAN Here is the basic breakdown for the 2200 calorie diet plan: Daily Totals: 6 Protein, 3-4 Fruit, 5-6 Vegetable, 4 Starch/Grain, 2 Protein Snack, Leafy Greens – no limit, 3 Taste Enhancers. To create the menus for the 2200 calorie plan, I simply plug in different foods based on my “ How to Create Your Own Sample Diet Plan ” article,

which

PLAIN WATER ALTERNATIVES: GET YOUR EIGHT GLASSES A DAY Actually, all beverages, since they’re primarily water, can contribute to your fluid requirement. That means the likes of coffee, tea, fruit juice, broth, vegetable juice, sports drinks and low-fat milk. If, like my client, you just can’t face drinking water, these water alternatives still count. 7 TIPS TO LOSE THOSE LAST FEW POUNDS The other reason it’s hard to lose those last few pounds is simply a matter of shrinking calorie needs: it takes more calories to maintain a larger body than a smaller one. As you drop weight, your daily calorie needs drop, too. For every pound of weight you lose, your body burns about 12-15 fewer calories. So, if the number of calories you MENTAL ENERGY: HOW TO USE FOOD TO FEEL MORE ALERT Stick with the healthy carbs—fruits, vegetables and whole grains—to give your brain the fuel it craves. These high fiber foods take time to digest, which leads to a gradual release of glucose into your system. On the other hand, a meal high in refined carbohydrates, like starchy, sugary

WHAT IS HERBALIFE?

What is Herbalife? Interested in nutrition? Herbalife is a leading nutrition and weight management company that has been supporting healthy, active lives since 1980. Herbalife markets protein shakes, nutritious snacks, vitamins, sports and energy products, and skin and hair care products. Millions of people, many of whom are Herbalife

Members

HOW WATER SUPPORTS A HEALTHY DIGESTIVE SYSTEM Starting at the very beginning of the digestive process, water is a major component of your saliva. Saliva serves several functions: it helps to moisten your food, which makes it easier to chew and swallow, and it is also a vehicle for enzymes that begin the process of chemically breaking down the fats and carbohydrates as you chew. 1800 CALORIE DIET PLAN SAMPLE MENU This plan calls for three meals and three snacks to help you take in 1800 healthy calories each day at regular intervals. Here is the basic breakdown for the 1800 calorie diet plan: Breakfast: 1 Protein + 1 Fruit (+ vegetables if desired) Snack: 1 Protein Snack. Lunch: 2 Protein + 2 Vegetable + Leafy Greens + 1 Starch/Grain + 1 Taste

Enhancer

FRUITS VS. VEGGIES: WHICH ONE IS BETTER FOR YOU Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training Susan is the Senior Director of Worldwide Nutrition Education and Training at Herbalife, where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife-sponsored blog, www.discovergoodnutrition.com. 10 TIPS YOU NEED TO KNOW TO JUMP START YOUR DIET 10 Tips You Need to Know to Jump Start Your Diet. Loading Plan your meals ahead of time. Jump start your diet for two weeks with these helpful tips. They may help you get the results you need to stay motivated. Often when I start new clients on a weight loss plan, they’ll ask if there’s a way to give their diet a bit of a jump

start.

KEEP HUNGER AT BAY: THE 7 BEST FOODS TO FILL YOU UP Black beans. Beans provide a one-two punch against hunger. They’re high in fiber and they also pack a fair amount of protein. A half-cup of black beans will give you about 8 grams of protein along with 8 grams of fiber. Navy, pinto and kidney beans all run a very close

second.

6 TIPS FOR AVOIDING AGE-BASED WEIGHT GAIN Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training Susan is the Senior Director of Worldwide Nutrition Education and Training at Herbalife, where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife-sponsored blog, www.discovergoodnutrition.com. THE TRUTH ABOUT SUGAR IN FRUIT Facts about Sugar in Fruit. I’ll tackle the ‘fruit is all sugar’ argument first, because it’s just plain wrong. Fresh fruit offers so much more than the natural sugar it contains. This includes water, vitamins, minerals, fiber and phytonutrients—those naturally occurring plant compounds that have wide-ranging beneficial effects on

the

DISCOVER GOOD NUTRITION, FITNESS & BEAUTY Discover good nutrition, fitness & beauty with Herbalife. Understand how to live in a healthy, active way. Tips & advice from Susan Bowerman, Samantha Clayton & Jacquie Carter 5 HEALTHY EATING TIPS TO REDUCE STRESS Eat balanced meals. Try to include some lean protein with each meal, like poultry, egg whites, low-fat dairy, lean meats, fish or soy products. Protein satisfies hunger and also helps keep you mentally alert. Round out your meal with fresh fruits, vegetables THE BEST ACTIVITIES FOR HEALTHY AGING Samantha Clayton, AFAA, ISSA – Vice President, Worldwide Sports Performance and Fitness Samantha Clayton is responsible for all activities relating to exercise and fitness education for Independent Herbalife Members and employees. Through in-person training sessions, educational tools and materials, and her blog (www.discovergoodfitness.com), she ensures that the important role of

exercise

PROTEIN SHAKES

Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training Susan is the Senior Director of Worldwide Nutrition Education and Training at Herbalife, where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife-sponsored blog, www.discovergoodnutrition.com. 7 TIPS TO LOSE THOSE LAST FEW POUNDS The other reason it’s hard to lose those last few pounds is simply a matter of shrinking calorie needs: it takes more calories to maintain a larger body than a smaller one. As you drop weight, your daily calorie needs drop, too. For every pound of weight you lose, your body burns about 12-15 fewer calories. So, if the number of calories you HOW TO MAKE YOUR MEALS SPECIAL Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training Susan is the Senior Director of Worldwide Nutrition Education and Training at Herbalife, where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife-sponsored blog, www.discovergoodnutrition.com. FIVE-WAYS-TO-EAT-MISO Vegetables: Stir together equal parts white miso and olive oil in a small bowl. Steam firm veggies (like carrots, Brussels sprouts, broccoli or cauliflower florets) until crisp-tender, then add miso mixture to the veggies and toss for a minute or two over the heat until glazed. Marinade for chicken or fish: Mix together ¼ cup of

white miso, ¼

7 TIPS TO MAKE YOUR VEGETABLES TASTE BETTER THAN EVER Fire up your oven to 425 F / 220 C. While the oven is heating, toss the vegetables with a drizzle of olive oil and sprinkle with salt and pepper, then spread out on a lightly oiled baking sheet. Roast for 30 minutes or so, turning occasionally, until they’re browned and tender. Try this method with other veggies like roasted beets,

asparagus

SAMPLE MENUS FOR A 2200 CALORIE DIET PLAN Here is the basic breakdown for the 2200 calorie diet plan: Daily Totals: 6 Protein, 3-4 Fruit, 5-6 Vegetable, 4 Starch/Grain, 2 Protein Snack, Leafy Greens – no limit, 3 Taste Enhancers. To create the menus for the 2200 calorie plan, I simply plug in different foods based on my “ How to Create Your Own Sample Diet Plan ” article,

which

PLAIN WATER ALTERNATIVES: GET YOUR EIGHT GLASSES A DAY Actually, all beverages, since they’re primarily water, can contribute to your fluid requirement. That means the likes of coffee, tea, fruit juice, broth, vegetable juice, sports drinks and low-fat milk. If, like my client, you just can’t face drinking water, these water alternatives still count. DISCOVER GOOD NUTRITION, FITNESS & BEAUTY Discover good nutrition, fitness & beauty with Herbalife. Understand how to live in a healthy, active way. Tips & advice from Susan Bowerman, Samantha Clayton & Jacquie Carter 5 HEALTHY EATING TIPS TO REDUCE STRESS Eat balanced meals. Try to include some lean protein with each meal, like poultry, egg whites, low-fat dairy, lean meats, fish or soy products. Protein satisfies hunger and also helps keep you mentally alert. Round out your meal with fresh fruits, vegetables THE BEST ACTIVITIES FOR HEALTHY AGING Samantha Clayton, AFAA, ISSA – Vice President, Worldwide Sports Performance and Fitness Samantha Clayton is responsible for all activities relating to exercise and fitness education for Independent Herbalife Members and employees. Through in-person training sessions, educational tools and materials, and her blog (www.discovergoodfitness.com), she ensures that the important role of

exercise

PROTEIN SHAKES

Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training Susan is the Senior Director of Worldwide Nutrition Education and Training at Herbalife, where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife-sponsored blog, www.discovergoodnutrition.com. 7 TIPS TO LOSE THOSE LAST FEW POUNDS The other reason it’s hard to lose those last few pounds is simply a matter of shrinking calorie needs: it takes more calories to maintain a larger body than a smaller one. As you drop weight, your daily calorie needs drop, too. For every pound of weight you lose, your body burns about 12-15 fewer calories. So, if the number of calories you HOW TO MAKE YOUR MEALS SPECIAL Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training Susan is the Senior Director of Worldwide Nutrition Education and Training at Herbalife, where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife-sponsored blog, www.discovergoodnutrition.com. FIVE-WAYS-TO-EAT-MISO Vegetables: Stir together equal parts white miso and olive oil in a small bowl. Steam firm veggies (like carrots, Brussels sprouts, broccoli or cauliflower florets) until crisp-tender, then add miso mixture to the veggies and toss for a minute or two over the heat until glazed. Marinade for chicken or fish: Mix together ¼ cup of

white miso, ¼

7 TIPS TO MAKE YOUR VEGETABLES TASTE BETTER THAN EVER Fire up your oven to 425 F / 220 C. While the oven is heating, toss the vegetables with a drizzle of olive oil and sprinkle with salt and pepper, then spread out on a lightly oiled baking sheet. Roast for 30 minutes or so, turning occasionally, until they’re browned and tender. Try this method with other veggies like roasted beets,

asparagus

SAMPLE MENUS FOR A 2200 CALORIE DIET PLAN Here is the basic breakdown for the 2200 calorie diet plan: Daily Totals: 6 Protein, 3-4 Fruit, 5-6 Vegetable, 4 Starch/Grain, 2 Protein Snack, Leafy Greens – no limit, 3 Taste Enhancers. To create the menus for the 2200 calorie plan, I simply plug in different foods based on my “ How to Create Your Own Sample Diet Plan ” article,

which

PLAIN WATER ALTERNATIVES: GET YOUR EIGHT GLASSES A DAY Actually, all beverages, since they’re primarily water, can contribute to your fluid requirement. That means the likes of coffee, tea, fruit juice, broth, vegetable juice, sports drinks and low-fat milk. If, like my client, you just can’t face drinking water, these water alternatives still count. 7 TIPS TO LOSE THOSE LAST FEW POUNDS The other reason it’s hard to lose those last few pounds is simply a matter of shrinking calorie needs: it takes more calories to maintain a larger body than a smaller one. As you drop weight, your daily calorie needs drop, too. For every pound of weight you lose, your body burns about 12-15 fewer calories. So, if the number of calories you MENTAL ENERGY: HOW TO USE FOOD TO FEEL MORE ALERT Stick with the healthy carbs—fruits, vegetables and whole grains—to give your brain the fuel it craves. These high fiber foods take time to digest, which leads to a gradual release of glucose into your system. On the other hand, a meal high in refined carbohydrates, like starchy, sugary

WHAT IS HERBALIFE?

What is Herbalife? Interested in nutrition? Herbalife is a leading nutrition and weight management company that has been supporting healthy, active lives since 1980. Herbalife markets protein shakes, nutritious snacks, vitamins, sports and energy products, and skin and hair care products. Millions of people, many of whom are Herbalife

Members

HOW WATER SUPPORTS A HEALTHY DIGESTIVE SYSTEM Starting at the very beginning of the digestive process, water is a major component of your saliva. Saliva serves several functions: it helps to moisten your food, which makes it easier to chew and swallow, and it is also a vehicle for enzymes that begin the process of chemically breaking down the fats and carbohydrates as you chew. 1800 CALORIE DIET PLAN SAMPLE MENU This plan calls for three meals and three snacks to help you take in 1800 healthy calories each day at regular intervals. Here is the basic breakdown for the 1800 calorie diet plan: Breakfast: 1 Protein + 1 Fruit (+ vegetables if desired) Snack: 1 Protein Snack. Lunch: 2 Protein + 2 Vegetable + Leafy Greens + 1 Starch/Grain + 1 Taste

Enhancer

FRUITS VS. VEGGIES: WHICH ONE IS BETTER FOR YOU Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training Susan is the Senior Director of Worldwide Nutrition Education and Training at Herbalife, where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife-sponsored blog, www.discovergoodnutrition.com. 10 TIPS YOU NEED TO KNOW TO JUMP START YOUR DIET 10 Tips You Need to Know to Jump Start Your Diet. Loading Plan your meals ahead of time. Jump start your diet for two weeks with these helpful tips. They may help you get the results you need to stay motivated. Often when I start new clients on a weight loss plan, they’ll ask if there’s a way to give their diet a bit of a jump

start.

KEEP HUNGER AT BAY: THE 7 BEST FOODS TO FILL YOU UP Black beans. Beans provide a one-two punch against hunger. They’re high in fiber and they also pack a fair amount of protein. A half-cup of black beans will give you about 8 grams of protein along with 8 grams of fiber. Navy, pinto and kidney beans all run a very close

second.

6 TIPS FOR AVOIDING AGE-BASED WEIGHT GAIN Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training Susan is the Senior Director of Worldwide Nutrition Education and Training at Herbalife, where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife-sponsored blog, www.discovergoodnutrition.com. THE TRUTH ABOUT SUGAR IN FRUIT Facts about Sugar in Fruit. I’ll tackle the ‘fruit is all sugar’ argument first, because it’s just plain wrong. Fresh fruit offers so much more than the natural sugar it contains. This includes water, vitamins, minerals, fiber and phytonutrients—those naturally occurring plant compounds that have wide-ranging beneficial effects on

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6 SUNSCREEN MYTHS - AND NEED-TO-KNOW FACTS Sunscreen, SPF, Broad Spectrum protection, not a day goes by when the importance of protecting our skin from the sun’s damaging rays

doesn’t...

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THE RIGHT MEAL PLAN FOR YOU Looking for a simple, easy and effective meal plan? The Daily Nutrition Meal Plans , created by Herbalife Nutrition dieticians and

physicians,...

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DON’T BE FOOLED BY THESE FIVE NUTRITION MYTHS April 1st in the US is a day when people play practical jokes on family and friends. Those who fall victim are called April Fools. But

there’s...

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WHY PADDLEBOARDING IS THE BEST VACATION WORKOUT Heading on vacation this summer? Going away shouldn’t mean you drop your fitness plan. In fact, it’s a perfect time to try a new

activity---like...

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HOW TO PREPARE A PARTY EMERGENCY BEAUTY KIT It’s party season! This party survival guide will help you stay beautiful and confident no matter what life throws at you. ‘Tis the

season...

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THE BENEFITS OF PLANT-BASED NUTRITION A plant-based diet packs a lot of nutrition, thanks to an emphasis on fruits, vegetables, beans and whole grains. Plant-based diets and

plant-based...

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6 SUNSCREEN MYTHS - AND NEED-TO-KNOW FACTS Sunscreen, SPF, Broad Spectrum protection, not a day goes by when the importance of protecting our skin from the sun’s damaging rays

doesn’t...

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THE RIGHT MEAL PLAN FOR YOU Looking for a simple, easy and effective meal plan? The Daily Nutrition Meal Plans , created by Herbalife Nutrition dieticians and

physicians,...

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THE RIGHT MEAL PLAN FOR YOU

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Looking for a simple, easy and effective meal plan? The Daily Nutrition Meal Plans

,

created by Herbalife Nutrition dieticians and physicians, have built-in calorie counts and are designed to provide you with the protein your body needs every day to function at its best. All you need to do is select the plan that fits your needs. Then, create daily menus that include healthy and balanced meals, protein snacks and protein shakes (such as Herbalife Nutrition Formula 1). You can download the whole guide

including

recipes and meal building guides for free. STEP 1: MEAL PLAN SELECTION TOOL

No

two people are alike and everyone’s protein and calorie needs vary. So how do you know which meal plan is right for you? Start with the Meal Plan Selection Tool. The charts will help you determine the suggested meal plan for you, and your plan is designed to match your individual needs for protein and calories. The Meal Plan Selection Tool will guide you to the recommended Meal Plan based on your gender, weight and height. Each Meal Plan has four options (A, B, C and D). Once you know which plan is recommended for you, you’ll go to Step 2 to see your suggested plan.

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HOW GOOD NUTRITION SUPPORTS YOUR IMMUNE SYSTEM

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A strong immune system relies on a healthy diet. _ _A strong immune system relies on a healthy diet for support. Here are some nutrition tips to help you keep your immune system in tip-top

shape._

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HOW YOGA AND MEDITATION CAN HELP YOU RELAX

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Relax and relieve stress every day. _ ___Don’t let your fitness plan be part of what’s stressing you out. Instead, focus on calming techniques and a gentle yoga stretch._

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SOUND SLEEP: THE BEST KEPT SECRET FOR YOUR SKIN

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Cleanse your skin before bedtime. _Getting quality sleep is key to having youthful, glowing, great-looking skin._ When it comes to having youthful and glowing skin, you may think you need expensive treatments to achieve it. But, here is a little secret – getting sound sleep can do wonders for your skin.

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HOW TO STOP STRESS EATING RIGHT NOW

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Check your emotions before eating. _ ___Stress eating doesn’t usually take away stress and often adds

pounds. _

Emotional eating happens to most of us, especially when we’re stressed or going through something tense.

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STAY ON TRACK WITH YOUR FITNESS DURING STRESS

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Take a walk to reduce stress. _ ___When life delivers difficult situations, we need fuel; we need to be active; and we need to find balance._ There are ways to tackle emotional stress without taking it out on the

body.

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DIY MANICURE TIPS FOR SALON INSPIRED NAILS

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Create your own salon-style look. _ _While going to the nail salon to get your nails done is definitely a pampering experience, caring for your own hands is a good skill to have when you can’t go._

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HERE’S WHAT ATHLETES NEED TO KNOW ABOUT PROTEIN

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------------------------- Athletes need top quality protein, but needs can vary and the timing of protein intake is key. (more…)

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FITNESS TEAM: WHY YOU NEED TO JOIN ONE TODAY

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------------------------- If maintaining a healthy, active lifestyle is a struggle for you, or if you keep falling off the fitness wagon, then forming or joining an existing fitness team might be the ideal solution for you. Maybe...

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DON’T LET YOUR SKIN REFLECT YOUR STRESS

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------------------------- Here’s how you can manage stress levels for your overall health and your appearance. (more…)

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BENEFITS OF MILK PROTEIN FOR ATHLETES

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------------------------- Athletes know that protein – from any source – is important to build and maintain muscle mass. But milk proteins may offer a bit of an edge.  (more…)

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TABATA TRAINING: ELEVATE YOUR FITNESS LEVEL

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------------------------- Adding Tabata training to your current fitness routine is a great approach towards improving your overall fitness level and pushing your fitness to the extreme. The Tabata mode of training requires...

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5 MORNING BEAUTY HABITS TO START EACH DAY

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------------------------- Incorporate a few morning beauty habits into your daily routine and you’ll look and feel better all day. (more…)

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KNOW YOUR MACROS: HOW PROTEIN, CARBS AND FAT SUPPORT SPORTS

PERFORMANCE

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------------------------- Depending on the sport, athletes may need to adjust their macronutrient intake – especially when it comes to carbohydrates and

protein. (more…)

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HOW TO GET FIT IF YOU’RE STARTING FROM SCRATCH

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------------------------- Do you wish you were more fit, but the days and weeks just seem to pass by without you doing anything active? Here’s how you can turn it around. (more…)

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HEALTHY NAILS START WITH HEALTHY FOODS

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------------------------- It takes the right nutrients to help support strong, healthy nails. Just like your skin and hair, your fingernails are a window to the “world within”––the health of your skin, hair and nails...

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