Turn your Summer Vacation into a Relaxing Staycation with your Family

By Samantha Clayton, OLY, ISSA-CPT – Vice President, Worldwide Sports Performance and Fitness, Herbalife Nutrition

The kids are out of school, the weather is fantastic, and the days are longer—allowing optimal time to venture to new places, catch some sun and spend more time with our friends and families. For many, summertime is the time many plan their family vacations. I am one of those who are excited for the summer as always yet I fear the virus might get me and my family. While many have already been spending a lot more time with their families than they ever imagined during the coronavirus outbreak, whether you love it or have grown tired of it, you’ve likely run into problems of keeping your family entertained. Between, possibly working from home, managing your kid's schoolwork, and maintaining a functioning household, this time probably hasn’t felt much like a vacation.

With social distancing guidelines likely to remain in effect in many cities during the summer, activities and entertainment options, lodging, dining will be extremely limited. The truth is, you really don’t have to totally give up on enjoying the summer at home with your family. 

Here are some tips to make your local staycation feel exciting for the whole family.

Fit Focused Days 

• Plan local hiking trips or long walks or bike rides close to home. Enjoy the local parks and embrace the architecture in the neighborhood. A quick Google search for interesting facts can help you to plan what you want to go and see. Being a tourist in your own city will help you have a greater appreciation for your hometown. If you have kids, try setting up a challenge for them to identify certain plants, landmarks, or wildlife when you’re out walking. It will make the walks more engaging. Having prizes ready for them helps with the motivation, too.  Additionally, backyard games are a blast—sprinklers, hula-hoops, and jump rope are things kids love. 

Embrace the farmers markets. 

• Heading out for a trip to the local farmers market is such a treat, and also a great way to shop locally.  At this point, many of them have adopted social distancing guidelines, which means it’s also a safe bet for a family outing. The market usually has beautiful fresh, and seasonal options to explore, maybe there are some fascinating new fruits and vegetables you can’t find at your usual grocery store. Also, getting the kids involved in selecting ingredients for your meals may help spark their interest in healthier eating (an added bonus!).  Breaking your usual grocery shopping routine by browsing the stalls in beautiful weather will help spark that holiday vibe. 

Create your own at-home retreats.

• With a little planning, you can make your own backyard or home feel like a perfect vacation spot. All you need to do is set a theme. For a spa weekend, buy or make your favorite products, and set up a time to relax and treat yourself. Turn off or put away all of your tech distractions, set up space outside, or in a quiet room for a peaceful setting. You can even make spa water but cutting up some cucumber or fruit to add some flavoring to your water. Want to create your own yoga retreat? Turn to your favorite online trainer, set up your mat in a designated space, light some candles or incense, and be sure to practice daily, with relaxing music. It’s all about being creative. 

Travel with your cooking.

• With travel on the back burner, consider themed cooking nights to help transport your taste buds to any destination. It can be really fun to make drinks, shakes, and meals with ingredients from places that are on your future travel list. Enjoy a nice Italian wine with your pasta one night, try cooking a beautiful curry meal or ordering take-out from a restaurant you’ve never tried before. Take it a step further and print out some fun-facts online or rent a movie about the particular culture you’ll be indulging that night—the possibilities are endless and it’s a great opportunity to learn about other cultures through food.

Finally, take the time to plan out your staycation in the same way you would with a vacation. Having an itinerary of what you want to do helps to prevent the lazy, do-nothing blues from taking over. A vacation is about rest, relaxation, discovery and recreation-- all of those things can be accomplished right where you are. Studies have shown a positive correlation between associates taking vacation time and overall better wellbeing, so no matter what’s on your itinerary, make sure to thoroughly enjoy yourself!

About Samantha Clayton

Samantha Clayton is the vice president of Sports Performance and Fitness Education at Herbalife Nutrition. She has direct responsibility for all activities relating to exercise and fitness education for Herbalife Nutrition independent distributors and employees and leads a team that designs nutrition protocols for elite athletes.

Clayton is a certified personal trainer with specialty certifications in group fitness, youth fitness programming, senior fitness, and athletic conditioning. Through group training sessions, fitness educational tools and the Herbalife Nutrition-sponsored blogs I Am Herbalife Nutrition, Clayton ensures that consumers understand the vital role exercise plays in living a healthier and happier lifestyle.

She also helps create, organize and promote employee fitness programs and activities as an integral part of the Company’s corporate wellness program.

Having performed at the highest athletic level, Clayton represented Great Britain at the 2000 Sydney Olympics in both the 200m and the 4x100m relay events. Before the Olympics, she won two medals in the Olympic AAA trials–a silver medal for the 200m and bronze for the 100m–as well as a silver medal in the 4x100m relay during the European Junior Championships in 1997.

Samantha Clayton is also a mother of four and lives in Los Angeles with her family.

For more information, please visit IAmHerbalifeNutrition.com.

About Herbalife Nutrition Ltd.

Herbalife Nutrition is a global company that has been changing people's lives with great nutrition products and a proven business opportunity for its independent members since 1980. The Company offers high-quality, science-backed products, sold in over 90 countries by entrepreneurial members who provide one-on-one coaching and a supportive community that inspires their customers to embrace a healthier, more active lifestyle. Through the Company’s global campaign to eradicate hunger, Herbalife Nutrition is also committed to bringing nutrition and education to communities around the world.

Herbalife Nutrition also encourages investors to visit its investor relations website at ir.herbalife.com as financial and other information is updated and new information is posted.

Debunking Frozen Food Myths

A common misconception is that you can’t have a quick meal that is healthy at the same time. As you consider stocking up on frozen foods, keep the facts in mind. With proper handling and storage, frozen foods offer both convenience and nutrition. By reading ingredient labels and choosing high-quality, whole food options, you can ensure that you always have a ready supply of healthy foods on hand.

Families are facing new challenges when it comes to shopping for groceries while adhering to the government’s #StayAtHome mandate due to the COVID-19 pandemic. According to recent findings, frozen food sales have spiked 78.8% compared to a year ago, as many families are turning to the availability and convenience of frozen foods. This is attributed to the recent stockpiling by consumers brought on by COVID-19. 

While many still want to prioritize the nourishment of their families, particularly during these times, the question of whether frozen foods are as nutritious as their “fresh” alternatives have come up. The answer is that both are healthy and knowing how to read your nutrition facts is one of the best ways to ensure you’re preparing healthy meals for your family. 

Nutrition facts on packages allow you to compare different products in order to select nutritious foods. You can consider factors such as calories, fat, protein, and sugar content across brands, which helps you make smarter choices. Understanding a food label can be difficult; however, doing a little research of terms on a food label can help you know what to look out for. 

Here are some common myths and truths about frozen foods: 

1. Myth: Fresh is better than frozen. This is a common misconception. What people don’t realize is that frozen foods, such as fruits and vegetables, can actually have more nutritional value than fresh food. These foods are usually picked at peak ripeness, and then processed very soon after harvest, which preserves nutrients.  Fresh produce may have a shorter lifespan due to the time it takes for foods to be packed and shipped, not to mention the time it sits in the supermarket.  Exposure to air, light, and water at the grocery store can also deplete fresh produce of certain vitamins.
2. Myth: All frozen food is high in sodium. More food manufacturers are working to reduce the amount of sodium to meet the demands of health-conscious consumers. According to the American Heart Association, 9 out of 10 Americans consume too much sodium and recommends no more than 2,300 milligrams (mg) a day. Be sure to take the time to read the label before making your food selection, particularly on frozen meals and entrees.  When you purchase frozen vegetables, opt for those with no added salt or salty sauces. 
3. Myth: All frozen foods are highly processed. This might have been true years ago, but as more consumers become savvy about nutrition, food manufacturers are stepping up to the plate and offering more minimally processed foods that are close to their natural state. It is easier these days, for example, to find frozen meals that contain vegetables and whole grains. Again, reading and understanding food labels will help you make the right choice for you and your family. 
4. Myth: Refreezing your frozen food is bad. Let’s face it. As much as we try to plan out our meals, busy schedules cause our plans to suddenly change, which means the meat you thawed out may need to be put back in the freezer. As long as you thawed out your meat in the refrigerator and not on the counter-- which is a big no-no-- returning it to the freezer is acceptable. Thawing foods at room temperature can allow bacteria to rapidly multiply and may lead to food-borne illness.  But, to be fair, it should be noted that refreezing food can compromise the texture and flavor. For best results, try to use refrozen meats in dishes that are cooked with moist heat, such as soups or stews.
5. Myth frozen foods expire. According to FoodSafety.gov foods that are continuously stored at 0°F be saved indefinitely. But many home freezers won’t achieve temperatures quite that low, so a more realistic time-frame for keeping frozen foods is 6-9 months.  Storing foods in air-tight packages or using a vacuum-sealing kit removes the air from the freezer bag to preserve the food and help preserve quality. 

For more nutritional information visit IAmHerbalifeNutrition.com. 

About the Author. 

Susan Bowerman is the senior director of Worldwide Nutrition Education and Training at Herbalife Nutrition and is one of the primary authors of the Company-sponsored blogs, I Am Herbalife Nutrition and Discover Good Nutrition.

Bowerman is a registered dietitian, holds two board certifications from the Academy of Nutrition and Dietetics as a certified specialist in sports dietetics, and a certified specialist in obesity and weight management, and is a Fellow of the Academy.

Bowerman earned a B.S. in biology with distinction from the University of Colorado and received her M.S. in food science and nutrition from Colorado State University. She then completed her dietetic internship at the University of Kansas. She has taught extensively and developed educational programs targeted to individuals, groups and industry in her areas of expertise, including health promotion, weight management and sports nutrition.

Prior to her role at Herbalife Nutrition, she was the assistant director of the UCLA Center for Human Nutrition and has held appointments as adjunct professor in nutrition at Pepperdine University and lecturer in nutrition in the Department of Food Science and Nutrition at Cal Poly San Luis Obispo.

Bowerman was a consultant to the (then) Los Angeles Raiders for six seasons and was a contributing columnist for the Los Angeles Times Health section for two years. She is a co-author of 23 research papers, 14 book chapters, and was a co-author of two books for the public: “What Color is Your Diet?” and “The L.A. Shape Diet” by Dr. David Heber, published by Harper Collins in 2001 and 2004, respectively.

About Herbalife Nutrition Ltd.

Herbalife Nutrition is a global company that has been changing people's lives with great nutrition products and a proven business opportunity for its independent members since 1980. The Company offers high-quality, science-backed products, sold in over 90 countries by entrepreneurial members who provide one-on-one coaching and a supportive community that inspires their customers to embrace a healthier, more active lifestyle. Through the Company’s global campaign to eradicate hunger, Herbalife Nutrition is also committed to bringing nutrition and education to communities around the world.

For more information, please visit IAmHerbalifeNutrition.com.

Herbalife Nutrition also encourages investors to visit its investor relations website at ir.herbalife.com as financial and other information is updated and new information is posted.

The Stress Response: Understanding Stress and Reducing Its Effects on Your Health

By Dr. Kent Bradley, Chief Health and Nutrition Officer, Herbalife Nutrition

Stress can be defined as any type of change that causes physical, emotional, or psychological strain. However, not all types of stress are harmful or even negative. The connection between your mind and body is apparent when you examine the impact stress has on your life. Feeling stressed out over a relationship, money, or your living situation can create physical health issues.

Did you know that our body does not discriminate between sources of stress – it simply responds to the stress.  So, whether the stress is coming from an actual event – like a car nearly hitting you—or simply a thought – I wonder if I will get hit by a car someday – the body may react in a similar way. Now, in these times when there is so much uncertainty, stress can have a huge impact on our bodies.

So, what is the “stress response” and why do we have it? 

In a nutshell, it is for our own survival.  You see, we are geared towards survival and our minds are constantly on a threat alert.  Some have called this the “fight or flight” response.  I think we all know how it feels – the sudden increase in heart rate perhaps increased respirations, all meant to prepare the body with the oxygen needed to suddenly move into action.  Underlying this is a shower of hormones that stimulate the body’s actions but also have impacts on other aspects of our health.  

We increase the circulation of adrenaline, known as epinephrine, that activates our heart rate, but it also stimulates the release of glucose and fat from storage sites as a source of fuel.  If left unchecked a second response happens that causes the release of cortisol into the bloodstream.  Cortisol increases the amount of glucose in our bloodstream and can stimulate hunger which can lead to eating more calories than we actually need and thus becoming overweight or obese.

What does all of this mean when we are under stress from COVID-19 worries?  

Acute stress can be both helpful and harmful to our body.  It can be helpful as it forces us to be vigilant in protecting ourselves and our loved ones. It can be harmful because it causes our blood pressure to rise and our heart rate to increase, and for those who have underlying cardiovascular disease, this may trigger a heart attack or stroke.  

However, what is of greater concern is a state of chronic stress, such as many people are experiencing in this time of uncertainty. In this state, the body is continuously activated, resulting in elevated blood pressure and weight gain, which are factors in cardiovascular disease.  Additionally, cortisol is known to reduce the production of our immune protective cells known as lymphocytes.  In the acute phase, we may actually see an increase of these cells, but as we move to a more chronic state of stress the cortisol release leads us to a decrease of lymphocytes making us potentially more susceptible to ineffectively fighting off infection.

Overcoming the “stress response”

So, our perception of threat is what creates a cascade called a stress response.  That response is natural IF there is an actual threat AND if momentary.  However, our health, through the possible impact on weight and blood pressure, can be negatively impacted by this stress cascade if not managed well.

Focusing on reducing our stress and improving our health can be accomplished with a handful of simple practices. I call them my 6 Rs.

1. Rest - First, get enough sleep!  Adequate sleep is extremely helpful in calming down the stress response.
2. Relaxation techniques - Deep breathing – whether done through meditation exercises or while you are doing yoga – the key is slow, intentional deep breathing!
3. Recreation – Keep active while practicing social distancing – whether that means a walk or reading a book (something you love to do).  Taking time for yourself to do something you love to do that involves some form of activity (mental or physical) is helpful!
4. Relationships – staying connected is so important.  We are meant to be in the community.  We may be physically isolated but that does not mean we need to lose our connections to others. Telephone or video calls can be a great way to stay connected.
5. Routine – yup, in the midst of change why add another one.  Stay consistent.  Suddenly need to work from home – then get up at the same time, set up an office, and work like you normally would.
6. Reframing – reassess the perceived stress so it no longer is viewed as a threat.  You may need the help of a coach to help you through the practice of first identifying why something is viewed as a threat and then placing that into a context that is helpful.

At Herbalife Nutrition we have a global nutrition philosophy that recognizes the importance of a holistic approach to health and thus a more resilient response.  Managing your stress is one critical component.  We also believe in the power of community and the importance of a coach who can help you on your journey towards improved health.

 

 

About Herbalife Nutrition Ltd.

Herbalife Nutrition is a global company that has been changing people's lives with great nutrition products and a proven business opportunity for its independent members since 1980. The Company offers high-quality, science-backed products, sold in over 90 countries by entrepreneurial members who provide one-on-one coaching and a supportive community that inspires their customers to embrace a healthier, more active lifestyle. Through the Company’s global campaign to eradicate hunger, Herbalife Nutrition is also committed to bringing nutrition and education to communities around the world.

 

For more information, please visit IAmHerbalifeNutrition.com.

 

Herbalife Nutrition also encourages investors to visit its investor relations website at ir.herbalife.com as financial and other information is updated and new information is posted.

Why Sports Nutrition Is Good for You

Dr. Ryan is the director of Sports Performance and Education of Herbalife Nutrition. She recently visited the Philippines and shared her take on how sports nutrition can be beneficial to non-athletes.

Staying fit takes more than just visiting the gym on a regular basis. You also have to make sure that what you feed your body is healthy, and this is where sports nutrition can help you.

“Some people think that sports nutrition is some over-complicated thing. The reality is sports nutrition is grounded in the same principles as general good healthy nutrition. Sports nutrition is really about putting the right nutriments in your body at the right time. Whether you’re winning a race or coming in last place, you’re moving your body and your heart rate goes up. You’re using carbohydrates for fuel. When you’re breaking down muscles, you need protein to recover. The principles of sports nutrition becomes important for anyone who’s active.” ~Dr. Dana Ryan, Leading Sports Nutritionist

So, how does one incorporate sports nutrition into one’s daily activities? Dr. Ryan shares the following tips.

1. Make sure that you have adequate carbohydrates before you exercise because that’s going to be your body’s fuel source.

“We don’t store a lot of carbohydrates but it’s our first source of energy when we’re exercising. You can get that energy quickly from fruits.”

She added that you need to have some simple carbohydrates prior to working out.

2. Have some electrolytes when you’re exercising for over half an hour or doing an intense workout.

“When you sweat when you’re exercising, you lose electrolytes in addition to fluids. Drinking water is sometimes not enough. You need electrolytes to stay hydrated.”

3. Get some good quality protein after you exercise.

“Have at least 20 grams of protein in combination with some carbohydrates. When you exercise, you break down your muscle fibers. Consuming good protein can help rebuild them and make them stronger.”

She emphasized that protein is essential after a workout.

For more information, please visit IAmHerbalifeNutrition.com.

Dr. Ryan has a Ph.D. in physical activity, nutrition and wellness from Arizona State and holds a Master’s degree in Kinesiology with a specialization in Sport and Exercise Psychology and a certificate in nutrition for optimal health, wellness and performance.

About Herbalife Nutrition Ltd.

Herbalife Nutrition is a global company that has been changing people's lives with great nutrition products and a proven business opportunity for its independent members since 1980. The Company offers high-quality, science-backed products, sold in over 90 countries by entrepreneurial members who provide one-on-one coaching and a supportive community that inspires their customers to embrace a healthier, more active lifestyle. Through the Company’s global campaign to eradicate hunger, Herbalife Nutrition is also committed to bringing nutrition and education to communities around the world.

Herbalife Nutrition also encourages investors to visit its investor relations website at ir.herbalife.com as financial and other information is updated and new information is posted.

Healthy Digestion To keep your digestive system running smoothly

The brain and your digestive tract are in constant communication with one another. An incredible amount of information travels between your gut and your brain – so much so, that the nervous system that resides in your digestive tract is often called the body’s “second brain”.   This system alerts the “first brain” if you’ve eaten something you shouldn’t have, and also keeps tabs on your hunger level and your mood.

Your digestive system has a huge job - it breaks down the foods that you eat in order to make nutrients and energy available to the body, and it is responsible for steering unwanted waste out of the body, too.  On top of that, your digestive tract is a key player in immunity – the cells lining your digestive tract help protect your body against bacterial and viral invaders that could make you sick. If more people really thought about how much their digestive systems do for them every day, they might be more inclined to take better care of their digestive health.

Many people abuse their digestive system – by filling it with highly processed foods, or eating too much, or eating too fast – and pay little attention to it until something goes wrong.

Key Components to Digestive Health

In the most general sense, what you eat and the way you live your life influences the health of your digestive system.  A nutrient-rich, balanced diet helps to nourish all of your body’s cells, including those in your digestive tract.  Fiber, fluids and regular exercise all help to keep you regular, and taking care of your “second brain” by keeping your stress levels in check can also help to promote digestive health.

Fiber and Fluids Support Digestive Health

Perhaps one of the most important dietary components for digestive health is adequate dietary fiber.

Most people think of fiber as the substance that helps to keep the digestive process moving.  And certain fibers do just that.  But not all fibers function exactly the same way, which is why we often talk about two types of fiber – insoluble and soluble fiber – both of which contribute to digestive health, but in different ways.

Insoluble fiber – sometimes called “roughage” - isn’t broken down by the body but it absorbs water, which adds bulk. This type of fiber - found in vegetables, bran and most whole grains - helps to speed the passage of waste through your digestive system, which helps keep you regular.

Soluble fiber– found in foods like apples, oranges, oats, barley, and beans – thickens and swells up when it comes in contact with liquid.  So, when you eat these foods, they swell up in the watery environment of your stomach and help to fill you up.  But another important feature of soluble fiber is that it functions as a prebiotic – which means that it encourages the growth of the good bacteria in your digestive tract.

Your digestive system houses tens of trillions of microorganisms - made up of thousands of species – taken together, this bacterial colony is sometimes called the “gut microbiome”. 

These bacteria help your body extract nutrients from your food, they help with the production of certain vitamins, and they protect the health of the digestive tract by keeping out dangerous foreign invaders.  But this mini-ecosystem residing in your gut appears to do even more – there is evidence that your gut microbiome may also influence your body weight, memory, and mood, too.  So, it’s important to provide these bacteria with their preferred source of fuel – in the form of soluble fiber.

You can also introduce beneficial bacteria into your system directly – in the form of probiotics found in certain foods.  Fermented foods such as yogurt and kefir, pickles and sauerkraut, miso paste and olives are all-natural sources of beneficial bacteria.

Since soluble fibers dissolve in water – and insoluble fibers trap it – it should come as no surprise that adequate fluids are important in keeping your digestive system running smoothly. But you also need water to produce saliva and digestive juices, and to transport nutrients to your cells, so taking in adequate fluids every day is vitally important to your digestive health.

Exercise and Stress Reduction Support Digestive Health

Regular exercise also supports digestive health in a couple of ways.  As your muscles contract and your breath deepen during activity, the natural contractions of your intestinal muscles are stimulated, too, which helps to move food through your system.  Exercise is also a well-known stress reducer, so it can help reduce digestive upsets that can occur in response to negative emotions.

The connection between your brain and your “second brain” in your digestive tract is something you’ve probably experienced in the form of a “gut reaction”.  When stress or anxiety strikes, your brain sends a signal to your gut - and the next thing you know you’ve got a churning stomach.

The signals travel in the other direction, too – from gut to brain.  When something in your digestive system isn’t quite right, an alert is sent to your brain, often before you even notice anything is wrong.  Either way, this brain-gut connection suggests that keeping your digestive system in tip-top shape is vital to your sense of well-being.

The diet and lifestyle steps you take to keep yourself healthy are the same ones that promote digestive health, too. A diet that includes plenty of fiber from colorful fruits and vegetables and whole grains, adequate hydration, and regular exercise are all key factors.  And take time to enjoy your meals – you’ll be more relaxed, and less likely to overeat, too.

Herbalife Nutrition has more than 8,300 employees worldwide. To learn more, visit IAmHerbalife.com.

About Herbalife Nutrition:

Herbalife Nutrition is a global nutrition company whose purpose is to make the world healthier and happier. The Company has been on a mission for nutrition - changing people's lives with great nutrition products and programs - since 1980. Herbalife Nutrition offers high-quality, science-backed products, one-on-one coaching with a Herbalife Nutrition independent member, and a supportive community that inspires customers to embrace a healthier, more active lifestyle.

Herbalife Nutrition’s targeted nutrition, weight-management, energy and fitness and personal care products are available through its independent distributors in more than 90 countries.

Herbalife Nutrition supports the Herbalife Nutrition Foundation, a non-profit organization that assists community organizations focused on providing good nutrition. Herbalife Nutrition is also proud to sponsor more than 190 world-class athletes, teams, and events around the globe.

Men’s Health: Tips to Optimize Your Nutrition

By Susan Bowerman M.S., RD, CSSD, CSOWM, FAND – Sr. Director, Worldwide Nutrition Education and Training, Herbalife Nutrition.

The old saying that “men are from Mars and women are from Venus” seems to apply when it comes to nutrition.

While women tend to fret about their weight and pore over food labels, men often have a more relaxed attitude when it comes to their diets. Maybe it’s because most guys burn through calories a lot faster than women do – so they figure they can get away with eating whatever they want.

Going Beyond Body Weight

The assumption seems to be that as long as their weight is in check, they really don’t have to give much thought to what they eat. But that’s not really the case.

Body weight is only a part of the picture. How much body fat you have, where that fat settles on your frame, along with the overall quality of your diet – all contribute to your wellbeing.

Let’s say you don’t do much exercise, but your weight is reasonable. Don’t let that fool you: you could still be carrying around way too much body fat. And while excess body fat is a concern for everyone, guys are more likely to carry that excess weight around the middle, which is much more damaging to health than the fat that women tend to accumulate on their hips and thighs.

So, while keeping your weight down is key, you need to do it the right way.

What Should Men Eat for Health and Good Nutrition

Simply eating less only works when the nutritional quality of your diet is above par. Eating less of a poor diet may cut calories, but you’ll still be selling yourself short on nutrition. Instead, you want to pack the most nutrition you can into each bite by keeping your focus on healthy food: vegetables, fruits, lean proteins, and whole grains.

Place an emphasis on heart-healthy foods. If most of your carb calories are coming from chips and soda, look instead to foods like oats, beans, berries, plums, broccoli, and carrots. They’re great sources of soluble fiber and can help to help keep cholesterol levels in check.

Also consider seafood that’s low in fat and calories, yet rich in heart-healthy omega-3 fatty acids. These should be on your menu as often as possible.

Finding Time to Invest in Your Wellbeing

One of the biggest barriers to taking care of yourself is time. You may find yourself so busy that it becomes too easy to skip meals or grab something on-the-go. But skipping meals usually backfires, and you just wind up overeating at your next meal.

And if you don’t make the time to exercise, you’ll gain more belly fat and your sleep will likely suffer, too. Then, you might find yourself turning to sugary foods and drinks to boost your flagging energy – which just puts more weight on you, and the cycle continues.

If you’re breakfast skipper, set a goal of having a healthy meal a few mornings a week. If you don’t have time to sit down for breakfast, grab a carton of yogurt and a piece of fruit, or whip up a protein shake with some milk and fruit and take it with you.

If you tend to grab meals on the run during the day, think about packing your lunch a couple of days a week or preparing a home-cooked meal once or twice a week. It will give you a lot more control over your what you eat…and how much.

Lastly, try writing down what you eat for a couple of days. It’s the best way to come face-to-face with your eating habits – for better or for worse. There’s nothing quite like a good hard look at the skipped meals, the salty snacks or a severe shortage of fruits and vegetables to spark a diet makeover.

Herbalife Nutrition has more than 8,300 employees worldwide. To learn more, visit IAmHerbalife.com.

About Herbalife Nutrition

Herbalife Nutrition is a global nutrition company whose purpose is to make the world healthier and happier. The Company has been on a mission for nutrition - changing people's lives with great nutrition products and programs - since 1980. Herbalife Nutrition offers high-quality,  science-backed products, one-on-one coaching with a Herbalife Nutrition Independent Member, and a supportive community that inspires customers to embrace a healthier, more active lifestyle.

Herbalife Nutrition’s targeted nutrition, weight-management, energy and fitness, and personal care products are available through its Independent Members in more than 90 countries.

Herbalife Nutrition supports the Herbalife Nutrition Foundation, a non-profit organization that assists community organizations focused on providing good nutrition. Herbalife Nutrition is also proud to sponsor more than 190 world-class athletes, teams and events around the globe.