High Fiber Caramel Apple Shake

High Fiber Caramel Apple Shake

• 2 scoops Herbalife® Formula 1 Nutritional Shake Mix, Dulce de Leche
• 2 scoops Herbalife® Protein Drink Mix, Vanilla
• 1 scoop Herbalife® Active Fiber Complex, Apple
• 1 cup water
• ½ medium apple, cored and coarsely chopped
• 4 ice cubes

Place all ingredients in blender and blend thoroughly until the ice cubes are completely crushed.

Calories: 275
Protein: 24g
Carbohydrate: 36g
Fat: 4g
Fiber: 10g


10 Heart-Healthy Foods Your Body Will Love

 

Most people don’t need an excuse to party, but in case you need an official reason to celebrate, February doesn’t disappoint. Sure, there’s the Super Bowl and Valentine’s Day, but we also have Groundhog Day and Presidents’ Day. And in case you didn’t mark your calendars, February is also National Heart Health Month. You probably don’t want to celebrate this holiday with pizza and buffalo wings. So, instead, why not show everyone that you’ve got a heart of gold by preparing a delicious heart-healthy meal?

First, if you intend to drink alcohol, make a toast to your good health with a glass of champagne. Not only is champagne festive, but a glass of bubbly contains polyphenols—naturally occurring compounds found in grapes that affect the body’s regulation of blood flow and blood pressure. We don’t recommend you drink alcohol to get polyphenols for this purpose, but maybe thinking about them this way will remind you that you should find healthful sources of polyphenols in your diet.

Next, start your meal with a colorful salad. Bright orange carrots, red tomatoes and deep green spinach owe their colors to carotenoids. These are a group of antioxidant pigments that help the heart by inhibiting the oxidation of the ‘bad” LDL cholesterol in the blood, a key step in the development of atherosclerosis.

Don’t stop there, though. Toss some avocado into your salad for a bonus. Carotenoids are also fat-soluble, so avocado’s healthy fat helps your body absorb these beneficial compounds. Even better, add some beans to your salad. Their water-soluble fiber helps to keep cholesterol levels in check.

For your entrée, grill up some fresh fish. Fish is one of the best sources of heart-healthy omega-3 fatty acids, which help to keep certain fats in the blood within normal range (like triglycerides and cholesterol). And that can reduce the risk of heart disease.
Let yourself go “a little nuts.” Tree nuts like almonds, walnuts and pistachios are rich in substances called phytosterols, which help to lower cholesterol. Toast nuts lightly to bring out their natural flavor and then sprinkle them over salads or veggies.

There’s no better finish to a great meal than a bit of chocolate. Naturally occurring compounds in cocoa called flavonoids are powerful antioxidants that fight free radical damage and help protect the heart. The darker and more bittersweet the chocolate, the better it is for you. So, enjoy a bit of dark chocolate, or drizzle some melted bittersweet chocolate over fresh berries for a doubly healthy dessert. Berries get their beautiful red-purple colors from anthocyanins, natural pigments that act as antioxidants, too. We don’t recommend sweets as a regular part of your diet because of the sugar they contain, but as with polyphenols, thinking about antioxidants in your desserts might help you remember to pay attention to them as part of your diet.
I’ll admit that National Heart Health Month isn’t exactly a “cards and flowers” occasion, but why not celebrate anyway? It’s a perfect time to feature heart-healthy foods in a delicious, healthy meal that you and your loved ones can literally “eat to your heart’s content.”

Susan Bowerman, M.S., R.D., C.S.S.D., F.A.N.D. – Director, Worldwide Nutrition Education and Training at Herbalife. Susan is a Registered Dietitian and a Board-Certified Specialist in Sports Dietetics.


How to Make Better Choices in the Grocery Store

Make your daily staples as healthy as you can. Small changes in the foods you buy in the grocery store and eat every day can add up to big rewards.

The holidays are over, and we’re all getting back to our routines––which means it’s time to get serious about those New Year’s resolutions you’ve made. If eating better is something you plan to do this year, now is the time to think about how you’re going to go about it––before you slip back into your old eating habits. Rather than adopting a complete dietary overhaul (a complete “out with the old, in with the new” approach rarely works), your best bet is to begin by working on several small steps you can take to improve your everyday eating habits. And your first steps should take you directly to the grocery store, since that’s where healthy eating really begins.

What kind of grocery shopper are you?
There are different personality types when it comes to grocery shopping. Some shoppers take the ‘business as usual’ approach, by buying and preparing the same foods week after week. Others plan all their meals in advance and shop only from a detailed shopping list, while ‘frequent fliers’ are in the store almost every day. No matter what your shopping patterns are, a few small steps can deliver big nutrition rewards.

Tips for healthy grocery shopping

Read your Nutrition Facts
The Nutrition Facts label on packages is one of the best tools you have for selecting nutritious foods and for making comparisons among products. You can compare things like calories, fat, protein and sugar content across brands, which helps you make smarter choices.

Make your daily staples as healthy as you can
Most of the time when there are reduced fat options of foods you eat frequently––like salad dressings, spreads, dairy products, even desserts––switching to the lower fat version can save you a lot of calories. A cup of whole milk has 150 calories and about 7 grams of fat; nonfat milk has 90 calories and no fat. A switch from regular ground beef to ground turkey breast can cut about 10 grams of fat and 100 calories per 3-ounce serving. You’ll eat fewer calories and a lot less sugar if you buy plain yogurt and add your own fruit and sweetener instead of the pre-sweetened variety. Replace refined starches with whole grain: try brown rice, whole wheat pasta, whole wheat bread and crackers, whole wheat couscous, quinoa, and oatmeal instead of cream of wheat.
Consider what’s in season
When it comes to produce, the current season’s fruit and veg options are usually fresher, often retain more nutrients, and are often less expensive than items that are out of season. If you have a farmer’s market nearby, the produce might be fresher than what you find in the supermarkets, which means vegetables won’t wilt as quickly and the foods retain their nutritional value. You’re also more likely to find new varieties of fruits and vegetables to try, which will help you with the next tip.

Try a new fruit or vegetable once a week
If you’re not ready to tackle a whole new food item, you can start slow with a different variety or relative of a familiar food. All fruits and vegetables are unique in terms of the healthy phytonutrients they provide, so variety is really important to your good health. If your salad is always made with iceberg lettuce, switch to deep green romaine or baby spinach instead. Try a new variety of cabbage or apple, or cook some purple cauliflower instead of the usual white.

Find ways to incorporate more fish into your diet
Canned tuna and salmon that are wild caught are good sources of omega-3, and they’re also convenient and affordable. Add canned tuna to your pasta sauce instead of ground beef, or toss some canned salmon into a salad for a quick, healthy and light main dish. Once you’re well stocked with healthy ingredients at home, you can start to think about changes that you can make when you cook.

Susan Bowerman, M.S., R.D., C.S.S.D., F.A.N.D. – Director, Worldwide Nutrition Education and Training at Herbalife. Susan is a Registered Dietitian and a Board-Certified Specialist in Sports Dietetics.