Protein Snacks
By David Heber, M.D., Ph.D., F.A.C.P., F.A.C.N.
Chairman of the Herbalife Nutrition and Scientific Advisory Boards

It is well established that the typical person eating a western type diet consumes more daily calories than he
needs. High-calorie snacks filled with fats and sugars contribute to these extra calories. Protein packed bars,
drinks, soups, and nuts are far superior to other snacks because of the inherent differences between protein and
sugars and fats.

First off, protein is more satisfying than the other two macronutrients because of specific signals it sends to the
brain. When we snack on protein instead of sugars and fats, the body feels more full which helps people control
their appetite between meals, thus cutting calories and controlling their weight. Recent clinical research has
supported this physiologic phenomenon.

A second reason for choosing protein as a snack is its thermogenic effect. This refers to the metabolic tax a food
puts on the body after we eat it. This metabolic tax for protein is much higher than sugar or fat because the body
uses more energy to digest it. This means that when you choose protein over the other two, you are burning more
calories during the process of digestion. Having this higher tax rate is good because protein tends to be low in
caloric content, so the body is working harder on fewer calories.

A third reason to choose protein snacks over sugars and fats is the body's need to replenish the building blocks of
muscle tissue. Muscle is important for our daily activities and it determines our metabolism. So the more we
maintain our healthy lean muscle mass, the higher we maintain metabolism.

So the next time you reach for a snack, choose a protein-rich bar, drink, or soup. Avoid high-calorie chips, cookies,
candies and sweets. They are generally much higher in calories, and they offer little nutritional value to the body.

Extra Weight Tied to Extensive Health Problems

By Miranda Hitti, WebMD Medical News, November 2004

Many Americans have weight problems, and carrying those extra pounds jeopardizes
just about every aspect of their health, according to a new study.

It's nothing new to know that excess weight is often accompanied by health
problems, such as type 2 diabetes or heart disease.

But the latest rundown of conditions is stunningly long and diverse, covering 41
topics including asthma, heart failure, high blood pressure, depression, fatigue,
osteoarthritis, and stress. The list was compiled by researchers, including Ruth
Patterson, PhD, RD, of the Cancer Prevention Research Program at the Fred
Hutchinson Cancer Research Center in Seattle.

Patterson and colleagues studied 73,000 people aged 50 to 76 in western
Washington state. Based on the responses, the researchers calculated body mass
index (BMI) to gauge participants' total body fat. Among the women, almost 60%
were overweight or obese. For the men, nearly 73% were overweight or obese.

Overweight BMI ranges from 25-29.9; obese BMI is at least 30.

Weight-Related Health Problems

Higher BMI was tied to 37 out of 41 health conditions for women and 29 out
of 41 for men.

For women, morbid obesity (defined as a BMI of 35 or greater) was shown to be
associated with a more than 12-fold risk of diabetes, an almost 12-fold risk of knee
replacement, a six-fold risk of heart failure, a fivefold risk of high blood pressure and
gallbladder removal, and a fourfold risk of potentially life-threatening clots to the
lungs, chronic fatigue/lack of energy, and insomnia.

Morbidly obese men had a similar list. With the strongest associations seen in
diabetes (eightfold risk), knee replacement (sixfold), high blood pressure (sixfold),
heart failure (fourfold), and fatigue and lack of energy and insomnia (fourfold).
Morbidly obese men had slightly lower rates of enlarged prostate.

Time's Toll

The group only included older adults, and it's not known when their weight problems
started. Adding a pound or two every year or so may sound harmless, but as the
study shows, it all adds up over time.

Some conditions, such as high blood pressure, might be caused by excess weight.
Others could be part of a vicious cycle.

"For example, depression may result in weight gain, which can lead to depression,"
write the researchers, calling for "effective and practical" ways to prevent weight
gain and fight obesity.

Breakfast: Don't Leave Home Without It

By Harvard Health Publications, August 2006

With mounting evidence in favor of consuming breakfast, it is becoming clearer that
breakfast may indeed be the most important meal of the day.

Breakfast Benefits

Studies examining eating habits suggest that the regular consumption of breakfast
can:
• Reduce risk of obesity and high cholesterol.

• Decrease insulin resistance (a condition that increases risk of type 2 diabetes and
heart disease).

• Improve performance on memory-related tasks.

• Minimize impulsive snacking and overeating at other meals.

• Increase intake of essential nutrients that are rarely replenished by other meals of
the day.

• Enhance school performance in children and young adults.

Quality Counts

Think of breakfast as the perfect opportunity to start accumulating the minimum five
servings of fruits and vegetables and three servings of whole grains recommended
for optimal health.

The National Academy of Sciences recommends adults consume 21 to 38 grams of
fiber a day. Whole grains, fruits, vegetables, beans, nuts and seeds are the best
sources of dietary fiber. High-fiber foods have the added benefit of warding off mid-
morning snack attacks by creating a feeling of fullness. Likewise, adding some
protein - such as seafood, low-fat dairy products, skinless poultry, egg or egg
substitute - can also aid in suppressing hunger.

A lack of appetite in the morning may be the result of a large meal or snack
consumed the night before. Perk up your morning appetite by eating lighter - and
earlier - in the evenings. Try blending a mixture of either low-fat milk, low-fat yogurt
or soy milk with fruit, 100 percent fruit juice and your favorite spices or flavor
extract. Oat bran, wheat germ or ground flax seed can be added for extra fiber.
So start your day the healthy way by fueling up with a nutritious breakfast!

Summertime Nutrition Tips

By Christina Frank, WebMD, August 2006

Summertime and the living is easy -- that is, until you notice the havoc all that fun in
the sun has wrought on your body. Fortunately, summer also brings an abundance of
tasty and nutritious foods, including berries (loaded with antioxidants), tomatoes,
sweet bell peppers (good vitamin C source), and protein-filled grilled fish and
burgers. And by simply choosing the right ones to add to your daily diet, you can
help prevent or alleviate the following common hot-weather woes:

Dry or Damaged Skin

What to eat: Help heal weathered skin with foods like raspberries, blueberries, and
strawberries, which are rich in antioxidants and vitamin C. Protein, in the form of
lean meats, beans, nuts, and seeds, is also key. Keep dryness at bay by drinking lots
of water (women should drink 92 ounces (8-10 cups) of water in the summer and
men - 125 ounces to prevent dehydration). Since calcium can also be lost through
sweating, it's a good idea to replace it by eating low-fat dairy products like skim milk,
yogurt, and cottage cheese.

Yeast Infections
What to eat: Cut back on sugary foods. Once you've got an infection, be sure to eat
lots of yogurt -- the kind that contains live, active cultures.

Parched Hair

What to eat: Eating foods rich in vitamin B-5 (found in yogurt and California
avocadoes), vitamin B-8 (in liver and cooked eggs), folic acid (in fortified cereals and
beans), calcium (in milk and yogurt), and zinc (in meat and fish) can reduce hair loss
and replace dull hair with shiny hair. Theses nutrients also play a role in maintaining
healthy skin.

Muscle Cramps

What to eat: Replenish electrolytes with a sports drink that contains them and drink
water. Potassium-rich foods include bananas, raisins, potatoes, and spinach.

Eye Damage

What to eat: The retina is actually made up of vitamin A. Thus, foods rich in this
vitamin - along with beta-carotene, zinc, and Vitamins C and E - are beneficial to the
eyes. Good sources are dark green vegetables like kale, chard, and mustard greens,
plus bell peppers, carrots, and blueberries. Eat eggs for their high dose of lutein, an
important antioxidant that also helps prevent eye damage.

Cold Sores

What to eat: Fortified cereals and bread or take a B-complex vitamin.

Color Your World: Best Fruit & Veggie Picks

By Susan Burke, eDiets.com, July 2006

Researchers have proven decisively that fruits and vegetables contain unique
substances: antioxidants, vitamins, minerals and phytochemicals that protect
us from disease and promote good health.

Because most fruits and vegetables are virtually fat free, they are the perfect food
for those trying to lose weight. Also, people who eat plenty of fruits and vegetables
maintain their weight loss more successfully.

Recent recommendations for getting enough water into your daily diet advise that
including fruits and vegetables can help you meet daily fluid requirements. That’s
because most are full of water.

Finally, even those vegetables that contain fat, including avocados and olives, offer
heart-healthy monounsaturated fat.

Paint your plate with deep colors and enjoy the flavor and anti-cancer
nutrients.

Green: The greens are known for their folic acid, a B vitamin, but are also rich in
vitamins A and C, and other phytochemicals. Some are good sources of calcium. The
darker the green color, the more nutritious the vegetable. Some of the best are
broccoli, kale and vegetables from the cruciferous family, including cabbage and
Brussels sprouts.

Orange: The orange fruits and vegetables offer a treasure trove of beta carotene.
They protect cells from the ravages of oxidation and promote cell immunity. Some of
the best are mango, cantaloupe and apricots. Sweet potatoes are full of good
nutrition.

Berry, Berry Good! All berries are so easy to like, and do so much for our immunity.

Strawberries are low in calories and packed with high levels of fiber, vitamin C and
other antioxidants that help bolster the immune system.

Blueberries are super fruits, high in antioxidants including vitamins C and A. They
also offer 3.5 grams of fiber per cup. Researchers have found that blueberries are
number one in antioxidant activity, compared to 40 other fresh fruits and veggies.
They credit anthocyanin, the pigment that gives blueberries their color, as the active
antioxidant. Other research points to anti-aging properties of blueberries, as well as
their ability to lower risk for arterial plaque build-up and provide protection from
urinary track infections.

Other Reds: Rosy fruits that are helpful in promoting urinary tract and heart health
as well as reducing risk for some cancers include cherries, cranberries, pink and red
grapefruit, red grapes, red apples and pomegranates. Red vegetables to love include
beets, red peppers, radishes, rhubarb, radicchio and tomatoes.

The Foundation of Weight Loss Success!

By Julia Havey, eDiets, June 2006

When it comes to getting healthy, we have to build from four cornerstones -
WATER, EXERCISE, NUTRITION and ATTITUDE!

Water is so important to the success of your weight loss journey. Our bodies are
made of 75-percent water, and our brain is made of 85-percent water. It makes
sense that if you aren’t consuming fresh water each day that you will become a
stagnant pool of water - and that just can’t be a good thing.

Water is nature’s best appetite suppressant. No pill ever made works as well as
water. No wonder they tell you to swallow their pills with water, it’s what will do the
work! So drink water and a lot of it. It WILL do your body good!

Exercise! You have to move your body, get oxygen flowing and build muscle and
strong bones. "If your lifestyle does not control your body, eventually your body will
control your lifestyle... The choice is yours!" said Ern Baxter, author of "I Almost
Died."

If the most you can do today is walk for 5 minutes in place, then walk for 5 minutes
in place! Do that a few times this week and then next week, do 7 minutes and so on.
Gradually increasing your level of fitness to where you can and DO 60 minutes of
cardiovascular exercise 4 times a week and a few days of weight training thrown in.
Get your body moving!

Nutrition. OK, it is so easy to say “exercise and eat right” when offering weight-loss
advice. If you gear your mind to eating healthy foods for the sole reason that you
will “lose weight,” what happens once you reach your goal weight? That’s right! You
go “off” your “diet” or healthy nutritious eating and the weight comes back on with
vengeance. However, if this time you vow to live healthfully and realize that
consuming proper nutrition is simply part of a healthy life, then you are much more
likely to keep with it for the long haul - not only to lose the excess weight, but also
to live the life of your dreams for the rest of your life!

Attitude! Your attitude - how you feel about what you are doing and why you are
doing it - will determine how well you do. You can be down in the dumps and feel
like you are the only one dealing with your issues and concerns and allow that bad
attitude to have you heading to the refrigerator hourly OR you can realize that you
are NOT alone.

Now you know what you need to do. Four easy cornerstones need to be in place and
you WILL succeed! Each corner is being equally as important as the other. The house
will not able to stand without all of them in place solidly.

Then, it's just a matter of how big you want to build, how hard you want to work and
what your finished product will look like, but it will be amazing and it will be YOURS!

OUR TESTIMONIAL