digestive health Weight loss begins with digestive health D igestive health can affect many areas of our health weight, energy, skin and immunity in ways we might never have imagined. It s important to understand the link between digestive health and overall wellness. HERBALIFE FOR DIGESTIVE HEALTH To get the most from your weight loss program, start off with Herbalife s 21 Day Herbal Cleansing Program, then soothe your system with Herbalife Herbal Aloe Drink for improved digestion. Add in Herbalife Active Fiber powder for regularity, and Herbalife Florafiber for friendly bacteria and intestinal health. DIGESTIBLE FACTS The small intestine is where the majority of digestion and absorption of nutrients takes place.* The health of your digestive system can significantly affect your immune function. A majority of Americans consume only about 14 grams of fiber per day, while the Institute of Medicine recommends 38 grams for men under age 50, and 25 grams for women in the same age group.* CLEANSING AND NUTRIENT ABSORPTION In your everyday life, your body may be exposed to toxins. Maintaining your digestive health can help your body neutralize and eliminate them from your system. Supporting your body s ability to absorb nutrients and eliminate toxins enhances your weight loss efforts. Improve your body s nutrient absorption and healthy elimination, and you ll see how your health and weight loss improves overall. DIGEST THIS! By Luigi Gratton, M.D., M.P.H. Q: WHY IS DIGESTIVE HEALTH SO VALUABLE? A: Most people have experienced digestive issues at some point in their lives. Many modern diets lack the sufficient nutrition, such as fiber, for good digestive health. Fiber is essential for weight management and intestinal health but most people only eat half the recommended daily dietary fiber intake. Q: WHAT CAN I DO TO INCREASE MY FIBER INTAKE? A: I always encourage people to eat five to seven servings of fruits and vegetables each day to get their daily fiber intake. But I realize how challenging it is to do that with our modern diet and on the go lifestyle. That is why I recommend taking supplements that contribute to promoting regularity, a feeling of fullness and the growth of friendly intestinal bacteria. Q: HOW DOES HERBALIFE HERBAL ALOE PROMOTE DIGESTIVE HEALTH? A: Herbalife s Herbal Aloe formula is gentle and soothing because we filter out the laxative stimulant, alloin, to produce an Herbal Aloe with all of the organic nutrients of the aloe plant. The aloe plant contains over 75 substances known for their healing properties. Herbal Aloe assists your body s self cleansing action and healthy elimination.* Plus you can support healthy digestion wherever you are with Herbalife s ready todrink form. To maintain a healthy digestive system, support your healthy diet with plenty of fiber and Herbalife s other digestive health products, such as Active Fiber powder, Florafiber and 21 Day Herbal Cleansing Program.
Secret weapon for weight loss fiber 101 P eople who choose diets rich in fiber enjoy a less restrictive approach, and actually lose weight faster than others. They also receive health benefits such as a reduced risk of colon cancer, diabetes, and heart disease. So let s take a look. Dietary fiber includes all parts of plant foods that your body can't digest or absorb, so it isn't digested by your body. Fiber comes in two forms, soluble and insoluble. Both kinds of fiber are good for you. Soluble fiber acts like a sponge; insoluble fiber acts like a broom. Soluble fiber dissolves in water. It absorbs water in the intestines, mixes the food into a gel, slowing digestion, and regulates the metabolism. It can help lower blood cholesterol and glucose levels. You can find soluble fiber in oats, barley, rye, peas, beans, apples, carrots, and psyllium. Insoluble fiber doesn t dissolve in water, and absorbs many times its own weight in water, adding bulk and softness to the stools. Think of this fiber like a tooth brush that cleans out your intestines. Whole grains, wheat bran, nuts, citrus fruits and vegetables are good sources of insoluble fiber. Most Americans consume around 11 grams of fiber per day less than half the recommended amount. Men age 14 to 50 years should get 38g per day, and women age 19 to 50 years should get 25g per day. Men and women over the age of 50 should get 30g and 21g per day, respectively. Fiber can reduce hunger. An empty stomach produces the appetiteinducing ghrelin hormone causing you to feel hungry. Slowing digestion can turn this hunger trigger off and you can do that with fiber. The slower your stomach empties, the fuller you ll feel, and the lower your chance of overeating. Fiber actually eliminates calories from the food you eat. Research shows Daily total: 37g 42g fiber that people who consume a diet high in fiber excrete more calories in their stool. This is because fiber helps to block the absorption of calories you consume and lead those calories out of the body. In one study at Germany s University of Kiel, scientists discovered that those who consumed 28g more fiber than others excreted 7% more of their total calories consumed daily (amounting to about 7 extra calories flushed per added gram of fiber consumed). For a person on a 2000 calorie program, that s more than 10 pounds of potential body fat that get s flushed each year just from eating more fiber. So up your daily fiber intake, enjoy better health, and shed more of those unwanted pounds. A calorie flushing plan Work within your calorie guidelines to eat 3 meals and up to 2 snacks every day to achieve your fiber needs in favor of flushing calories and dropping pounds. Remember to also reach your personal protein target. Here s an example. For breakfast and lunch: Herbalife Instant Meal: 8oz soymilk, 2 scoops Formula 1, 1tsp Active Fiber powder, 1cup berries or banana. (Totals 12g fiber & 20g protein per meal) Choose 2 snacks daily plus protein: Herbalife Soy Nuts: 6g fiber 1cup Blackberries: 7.3g fiber 1cup blueberries: 4g fiber 1 lg. orange: 4g fiber 1 med. pear: 5g fiber 1 med. apple: 5g fiber Dinner: Lean protein, veggies, salad, sweet potato or brown rice or whole wheat pasta (about 9g fiber)
fiber tips 12 easy ways to get more fiber M ost people get less than half of the fiber they need each day for optimal health and weight loss. Men and women up to age 50 should get 38g and 25g respectively each day. Children need about half this amount. Fortunately, you can easily increase the amount of fiber in your diet. Here are some tips to help. Simply emphasizing grains, fresh or frozen fruits, vegetables, and fiber supplements in your diet will automatically get you enough fiber. Whole grain foods, brown rice, legumes, fruits and vegetables are all high fiber foods. Here s a list of helpful ideas for adding them to your life: 1. Eat whole fruits and vegetables instead of juice. While fruits and veggies are great sources of fiber, most or all of the fiber is removed from most juices. 2. Use whole grains instead of white. White breads, flours, and white rice have had the fiber removed. Instead use whole wheat breads, whole grain cereals, containing wheat bran or oat bran, whole grain cornmeal, wheat germ, and barley. Use brown or wild rice instead of white rice. 3. Have an Herbalife Healthy Meal each day. Along with the Formula 1 Nutrition mix, blend in a cup of fresh or frozen fruits like strawberries, blueberries, an apple, banana, pear, or papaya. Include a tablespoon of dry oatmeal and a teaspoon of Herbalife Active Fiber Powder and you have a delicious, nutritious, high fiber, protein rich balanced meal providing up to 13g of fiber. 4. Eat beans each week. Most varieties of beans are a great source of fiber, especially kidney beans. Serve them a variety of ways like in soups, salads, burritos, or chili. 5. Supplement. Herbalife s Active Fiber Powder is tasteless and blends well in any liquid, sauce, dressing, or casserole (5g of fiber per serving). FloraFiber, and Thermo Bond are tablets that conveniently add fiber, introduce friendly bacteria, and absorb fat from foods. 6. Choose your lettuce wisely. Iceberg lettuce is a very poor source of fiber and other nutrients. Romaine lettuce, field greens, and spinach are healthier choices. 7. Choose fruit based desserts. 8. Add whole grains, dried beans and fiber powder to casseroles. 9. Check the labels on store bought foods for amounts of dietary fiber. Aim for 4 5g per serving. 10. Buy more fruits and veggies. If you buy them, you are more likely to eat them. Use carrot sticks or apple slices for snacks. Include fruits or veggies with every meal. Cooked fiber is just as effective. 11. Drink lots of water and herbal teas when you increase your fiber. Liquids help you digest fiber. 12. Increase your fiber gradually. Sudden increases can cause discomfort. Start with small changes adding a new source weekly. Some gas or bloating may occur at first, but your body will adjust.
We need carbohydrates!! carbohydrates 101 T he wild popularity of the Atkins, South Beach, and other low carbohydrate fad diets led many Americans to believe that carbohydrates are "bad". The truth is that some types of carbs promote health while others increase the risk for diabetes and coronary heart disease. The keys are to: 1) choose the right types of carbohydrates and, 2) to eat enough, but not too much. Carbohydrates (also called: Carbs), are one of three basic macronutrients needed to sustain life (the other two are proteins and fats). Sugars, starches, and fiber are all types of carbohydrates. Carbs are the main energy source for the body and the only direct energy source for the brain. They are found in a wide range of foods that bring a variety of other important nutrients to the diet, such as vitamins and minerals, phytochemicals, antioxidants, and dietary fiber. Fruits, vegetables, grain foods, and dairy products naturally contain carbohydrates in varying amounts. Carbs are also found in ingredients in many other foods prepared at home, eaten at a restaurant, or purchased at grocery stores. Not all carbohydrates are the same. The processing of carbohydrate rich foods strips many or all of the nutrients and fiber away leaving refined carbohydrates that are quickly digested and low in nutrients. Table sugar, white bread, white rice, pastries, chips, sodas, candy bars, and other highly processed foods, when consumed in excess, contribute to weight gain and health problems. Unprocessed carbs do just the opposite they promote good health and provide vitamins, minerals and fiber. These are the carbs that are found intact as they naturally occur in the food or ingredient, like fruits, vegetables, beans, and whole grains. Not only will these foods help protect against a range of chronic diseases, they can also help you lose weight when chosen over processed carbohydrates. How much do we need? Children and adults need a minimum of 130 grams of carbs per day for proper brain function. It is recommend that adults obtain 50 to 60 percent of their total daily calories from carbohydrates. That amounts to about 6 servings for women and 8 servings for men. The bottom line: As the main energy source for the body, carbohydrates are an important part of a healthful diet. They can be enjoyed in moderation as part of a balanced diet and healthy lifestyle. Remember that carbohydrates are a source of energy or calories. If you consume more calories than you expend by metabolism and exercise you will gain weight no matter what the source of those calories. So choose carbohydrates wisely. Moderate your intake of refined carbs choosing plenty of nutrient rich foods like fruits, vegetables, grains, and dairy products, while not exceeding calorie needs. For more information about carbohydrates see other documents and information available on our website.
carbs & body weight Low, high or No carbs? T he Low Carb diet craze created more than it s fair share of confusion over the role that carbohydrates play in weight loss. Carbohydrates are one of the three macronutrients meaning that we need relatively large amounts of them to be healthy. Since weight loss is all about cutting calories without cutting nutrition, it s not wise to eliminate or excessively cut carbohydrates. Let s explore a better, healthier approach. The key is to watch your calorie intake, while consuming your daily recommended amount of carbohydrates. Moderate your intake of refined carbs because they have no nutritional value. Choose plenty of nutrient rich foods like fruits, vegetables, grains, and dairy products. Here are some pointers. Avoid over consumption of refined carbs and carb products like sugar, sodas, white flour, baked goods, candies, sweets and the like. These are best consumed in moderation, when your daily caloric needs have been met nutritionally, without exceeding your ideal daily calorie intake. Alcoholic beverages contain carbohydrates and calories. So remember to moderate. Choose a whole fruit instead of fruit juice. Read the ingredients on the labels to know what you are buying. White, enriched, and wheat flours are all refined carbohydrate sources. Whole wheat or grains are better unrefined choices. Use whole grain breads for lunch or snacks. Check the label to make sure that whole wheat or another whole grain is the first ingredient listed. Instead of potatoes with your dinner, try brown rice or peas. Or experiment with grains you ve never had like bulgur, cracked wheat, millet, lentils or hulled barley. You may be pleasantly surprised and may find them as a new source of dining pleasure. Pick up some whole wheat pasta. If the whole grain products are too chewy for you, look for those that are made with half whole wheat flour and half white flour. Beans are an excellent source of slowly digested carbohydrates as well as a great source of protein. Unsweetened fruits and vegetables are highly nutritious sources of unrefined carbohydrates. Eat some lean protein along with carbohydrates. This helps regulate the speed at which your body digests the carbohydrates, and helps to stabilize your energy level and reduce bad carb cravings. For more information about carbohydrates see other documents and information available on our website.