Let’s talk about...Arginine

Arginine is an amino acid, or building block of protein, that is both produced by the body and ingested through food and supplements.

In 1998, Dr. Louis Ignarro received the Nobel* in Medicine for his research discoveries revealing the cardiovascular benefits of nitric oxide (NO), a gas made by the cells lining the tiniest blood vessels in the body.

The amino acid Arginine, which is consumed as part of a typical diet, fuels the production of Nitric Oxide in the walls of tiny blood vessels, for vascular and circulatory health support.

Arginine may also help enhance blood flow to the heart. It helps maintain healthy blood vessel tone for improved circulation.

This important amino acid is found in a wide variety of foods, including animal sources, such as dairy products, beef, poultry and seafood; as well as plant sources, like nuts, seeds (pumpkin, sesame and sunflower), chick peas and cooked soybeans.

The minimal amount of supplemental Arginine used to support cardiovascular health is 5g per day.

Key Facts

• Is needed to produce Nitric Oxide (NO), a naturally-occurring compound important in many physiological and cellular processes

• Supports heart, vascular and circulatory health

Key Benefits

• Supports NO production for vascular and circulatory health

• May help enhance blood flow to the heart

* The Nobel Foundation has no affiliation with Herbalife and does not review, approve or endorse

 Herbalife® products

Let’s talk about...Fibre

Dietary fibre, also known as roughage or bulk, includes all parts of plant foods that your body cannot digest or absorb.

Dietary fibre has many different functions and activities, such as delaying or increasing the speed of food moving through the gastrointestinal system or influencing the microbial activity in the large intestine.

The functions and activities of dietary fibre depend on physical and chemical properties of dietary fibre, which include solubility, fermentability, viscosity and waterholding capacity.

Dietary sources of fibre include fruits and vegetables, beans, peas and other legumes, as well as nuts, seeds and whole-grains products like oats and brown rice.

Fibre promotes a sense of overall well-being by maintaining healthy digestion, promoting regularity, improving nutrient absorption and supporting the growth of friendly bacteria in the colon.

The recommended dosage of dietary fiber is 25g for women and 38g for men. However, the average

American consumes only 14g of dietary fibre daily, well below the recommended dosage.

When reading the label, keep in mind “good source” means at least 3g of fibre per serving, while “excellent source” means at least 5g of fibre per serving.

Meeting the daily recommended intake of fibre can best be achieved by eating a variety of whole grains, fruits and vegetables. Other foods and dietary supplements that contain fibre can also be a healthy way to achieve the daily amount.

Key Facts

• Essential to human diet

• Indigestible parts of plant foods

• Recommended daily intake is 25g to 38g

• Fibre content of food may change when processed, so eat fresh foods whenever possible and eat the peel

Key Benefits

• Promotes a sense of overall well-being by maintaining healthy digestion

• Promotes regularity

• Improves nutrient absorption

• Supports the growth of friendly bacteria in the colon

What to Eat After Your Workout

What you eat and drink after your workout – and when – can have a big impact on your next performance.

What do you eat first after a workout? Most athletes pay fairly good attention to what they eat before exercising, but afterwards – for some – it’s almost as if ‘anything goes”. Eating the right foods and beverages after exercise does more than just replenish your draining fuel supply – it helps your body get ready for your next round of activity too. If you work out hard regularly, what you eat, and when, can make a big difference in your overall performance.

Keep in mind that refueling is geared primarily to those doing extended and strenuous bouts of exercise. If your usual activity is a daily walk or brief swim, your regular meals and snacks should take care of your nutritional needs as long as your diet is healthy and well-balanced – but always stay on top of your fluid intake.

What To Eat And Drink After Exercise

Replenish Fluids And Salts

When you exercise, sweating causes you to lose important body salts – like sodium and potassium – that need to be replaced. Many advanced athletes get in the habit of weighing themselves before and after exercise, in order to figure out how much fluid needs to be replaced. For each kilogram of weight lost during activity, you should drink about 1 liter of liquid.

What to Drink

Water is fine as a fluid replacer, since you’ll be eating afterwards – which means you’ll pick up carbohydrate, sodium (and likely some potassium) from your foods. For those who don’t normally drink high-calorie liquids, this is the one time they might drink fruit juices, since they provide fluid, carbohydrate and, depending on the fruit, potassium too. Sports drinks are great since they provide not only fluid and carbs, but the right balance of salts that have been lost through perspiration, too. And they usually have a mildly light, sweet taste that often encourages you to drink more.

Your Body Needs Carbohydrates

After an intense workout, your body has burned through a lot of carbohydrate – the primary fuel that keeps your muscles working – and it’s important to refuel as soon as you can. The recommended amount is about 1.4 grams of carbohydrate per kilogram of body weight. That’s about 100 grams of carbohydrate for someone weighing 75 kg. Healthy carbohydrates – fruits, whole grains and the natural carbs in dairy products – are a good place to start with post-workout snacking.

Your Body Needs Protein

A bit of protein is important in recovery too, since it helps to stimulate muscle repair and growth after strenuous exercise. In most cases, about 10 grams of protein will suffice. 

The ideal post-exercise meal or snack contains a combination of healthy carbs and protein, which is why athletes often turn to foods like a sandwich on whole grain bread, a dish of yogurt and fruit, a protein shake made with milk and fruit, or specially formulated recovery beverages.

Meal Timing Matters Too

When you exercise, your muscles become very sensitive to the nutrients that are available –

and that sensitivity lasts for a limited amount of time. That’s why many athletes who want to

optimize muscle recovery pay attention to this “metabolic window” – the time period of about

30-45 minutes after exercise during which you should try to eat your carbs and protein. During this critical time after you exercise, your muscle cells are more sensitive to the effects of insulin, a hormone that helps transport amino acids (from protein) into your cells.

Insulin also works to drive carbohydrate into the cells, where it is stored in the form of glycogen. This stockpile of carbohydrate can then be used to provide energy to working muscles during the next bout of activity. And, once you kick this fuel storage process into gear, you can keep it going for up to eight hours if you continue to provide your body with a shot of carbohydrate every two hours.

Written by Susan Bowerman

MS, RD, CSSD. Susan is a paid

consultant for Herbalife

Let’s talk about... Soy Protein

Soy protein is high-quality protein isolated from soybeans. Most of the fat and carbohydrate of the soybean has been removed, leaving a nutrient-rich and satiating protein that offers several benefits from heart health to weight management.

Soy protein is a complete plant-based protein. Similar to animal protein, it provides our bodies with the full range of essential amino acids.

This complete vegetarian protein boasts naturally-occurring phytonutrients that promote health, provide energy for daily activities and meet the amino acids needs of growing children and adults alike.

According to the U.S. Food and Drug Administration, consumption of 25 grams of soy protein per day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. Sixteen other countries have also authorized heart health claims for soy protein.

Soy protein is also a great addition to long-term weight-management programs, as it helps keep hunger at bay. It has been shown in clinical studies to support weight loss, while supporting lean body mass.

Studies show that this popular plant-based protein also supports muscle development and can help promote increased strength during resistance exercise training.

Key Facts

• High-quality plant-based protein

• Provides all essential amino acids

• Highly digestible protein

Key Benefits

• Helps build and repair body tissues

• Provides energy and stamina

• Satisfies hunger and gives a feeling of fullness

• Supports lean body mass

• Helps reduce the risk of heart disease when consumed in appropriate amounts as part of a diet

low in saturated fats and cholesterol

Let’s talk about...Aloe

Aloe vera is a species of succulent plant that originated in North Africa and has been used for over 2,000 years for the treatment of a wide range of external and internal conditions.

Today aloe plants are grown in tropical and sub-tropical regions, including Mexico, China and parts of Asia.

Although valued for its soothing and moisturizing effects on the skin, aloe also delivers benefits inside the body. Most notably, aloe is used to promote a healthy digestive system, the process by which food and liquid are broken down into small molecules that the body can use to build and nourish cells and provide them with energy.

This impressive plant supports nutrient absorption, thereby enabling our bodies to take full advantage of the various nutrients we consume. Aloe also offers antioxidant support, which helps to protect cells and reduce free radical tissue damage by preventing the formation of radicals.

Aloe vera has also been used traditionally to soothe the stomach from occasional discomforts, such as indigestion and upset stomach.

Although commonly an ingredient in topical lotions and gels, aloe vera is also incorporated into many food products, including beverages and teas, thanks to its many digestive health benefits.

Key Facts
• The main chemical constituents in aloe are polysaccharides, of which the main compound is Acemannose
• Aloe vera enhances absorption of Vitamins C and E

Key Benefits
• Supports healthy digestion
• Contributes to good intestinal health
• Aids in nutrient absorption
• Provides antioxidant activity

Can your metabolic rate make you gain or lose weight?

When patients tell me their weight problems are due to a “slow metabolism”, I think they truly believe that their bodies simply burn calories at a slower pace than other people’s bodies do. In their minds, if they only they could speed up the process, their weight problems would be solved. But what is “metabolism”, exactly? And – more importantly – is there anything you can do to change it?

Truths and myths about metabolism

In truth, your body weight and your metabolic rate are linked – but perhaps not in the way you might think. Simply stated, the term metabolism refers to all the chemical processes that your body undergoes every day in order to keep you alive. When your body converts the calories in your food into energy, or manufactures specialised chemicals that your cells need in order to do their job – those are metabolic processes. These processes your body performs every day – hundreds of them – make up your “metabolism”.

I can see how the term metabolic rate could confuse people. When you hear the word “rate”, you might think “speed” or “tempo” – so, it’s reasonable to assume that metabolic rate can only mean how fast (or slow) your body performs its work.

In reality, though, your metabolic rate (or, more accurately, your resting metabolic rate) refers to the number of calories you burn during a 24- hour period just to keep your body’s most basic processes going – processes like pumping blood, or breathing. Of course, this isn’t all the calories you burn in a day, but your resting metabolic rate accounts for a sizeable chunk – about 75% of total calories you use up every day are used simply to keep your body ticking.

What factors influence metabolic rate?

Some people’s bodies use up more calories to perform these basic metabolic processes than others (you might think they have a “fast” metabolism). And for those who seem to require very few calories, you might think their metabolism is “slow”. But now that you know that your metabolic rate isn’t really about how quickly you burn calories – it’s really the number of calories you burn each day – you can’t technically make your body burn calories any faster.

But, let’s look at what affects your metabolic rate in the first place – it will give you a better sense for what you can and can’t do to change it.

Your body size

Larger people have higher metabolic rates than smaller people do, and this is due largely to the simple fact that they just have more cells – each of which is doing some metabolic work. That’s one reason that men usually have higher metabolic rates then women – they just tend to have bigger bodies overall.

Your body composition

A very important factor in determining your metabolic rate is your lean body mass. Imagine that your body is divided into two parts: one part is your fat, and the other part is your lean body mass (everything else that isn’t fat, like bone, fluids, organs and muscles).

This lean body mass determines your metabolic rate because every pound of lean mass you have burns about 14 calories per day (or about 30 calories per kilogram) – while a pound of fat only uses up about two. Muscle cells have a lot more machinery that converts calories into energy than your fat cells do, so it makes sense that as your muscle mass increases, so would your metabolic rate.

Your age

As you age, there is a tendency to lose some muscle mass. Natural hormonal changes contribute to some loss of muscle mass. Furthermore, the muscle damage that results from everyday wear and tear isn’t repaired quite as quickly as you age – and that can contribute to some muscle loss, too. With fewer muscle cells overall, you can’t help but burn fewer calories over the course of the day.

Your gender

Men have higher rates than women do for two simple reasons. They tend to be larger overall, and they tend to have more muscle mass than women do.

Cutting your calorie intake too much

It’s true that when you cut your calorie intake too much, your metabolic rate can take a dip. This makes sense if you think about it – your body is just trying to do the same metabolic work with fewer calories in order to keep you alive. But, in general, these decreases are relatively small, especially if you make modest – rather than dramatic – decreases in your calorie intake as you attempt to lose weight.

So, what can I do to boost my metabolic rate?

Now that you know what factors affect your metabolic rate, what can you do about it?

• Eat enough protein

Your body uses the protein you eat to build and repair muscle tissue. If you don’t consume enough protein in your diet, your body simply doesn’t have the raw materials it needs to manufacture and repair your muscle cells.

• Build muscle mass

This is probably one of the most important things you can do, since building muscle will increase the amount of lean body mass you have – which increases your overall resting metabolic rate. And, don’t think strength training is only for the younger set – with the right diet and proper exercise, your body is capable of building muscle at any age.

• Increase your daily activity

Any activity burns calories, but that, in itself, doesn’t affect your metabolic rate. But, when you exercise, you are using your muscles to move your body – and that helps to preserve your lean body mass.

And, bumping up your activity can also help to offset any dips in your metabolic rate as a result of cutting your calorie intake.

Written by Susan Bowerman

MS, RD, CSSD. Susan is a paid consultant for Herbalife.

Keep Your Heart Healthy at Any Age

Even if it’s not something we look forward to, aging is inevitable. As the years come and go, signs of aging appear. With time, everyone will notice a few gray hairs and wrinkles revealing their age when they look in the mirror.

It should come as no surprise that for all the external signs of aging we undergo, we’re actually aging internally too. You may have already noticed creakier bones, worsening vision, and achy joints, but you may not have noticed the changes to your cardiovascular system.

One of the most important organs in the cardiovascular system is the endothelium, which lines your blood vessels and produces Nitric Oxide. As the endothelium ages, Nitric Oxide production naturally declines. This decrease is completely normal, but since healthy Nitric Oxide production maintains blood flow to your vital organs, it makes sense to do everything you can to make sure your endothelium is as healthy as possible.

The great thing about cardiovascular health is that it’s never too late to start making healthier choices – I was in my 60s when I started running marathons! By supporting the health of my endothelium and heart every day, now that I’m in my 70s I feel better than I did in my 40s.

Make the commitment to your well-being by aging as healthfully as possible. While you can’t stop or reverse the aging process, you can still look and feel great as you get older.

5 easy ways to support healthy aging of the endothelium:

Eat well

A healthy diet is the cornerstone for endothelial health. Closely adhering to a diet that emphasizes healthy fats, fresh fruits and vegetables, fish, herbs and spices, and whole grains supports healthy endothelial function.

Move often

Movement stimulates the endothelial cells to produce Nitric Oxide, making exercise one of the most important steps to supporting endothelial health. The Centers for Disease Control and Prevention recommend 150 minutes of exercise per week. If you can move more than that, great! More movement equals more support for the endothelial cells.

Take nutritional supplements

In addition to a healthy diet and regular exercise, be sure your endothelium is getting the nutrients it needs to support healthy function. Dietary supplements like L-arginine, L-citrulline, CoQ10, krill oil, Omega-3 DHA and EPA, and garlic support healthy endothelial cells and Nitric Oxide production.

Laugh more

Laughter has been long known to have positive effects on the body and mind, and it turns out it’s good for the endothelium, too. Research presented at the Scientific Session of the American College of Cardiology showed that laughter causes the endothelium to dilate, or expand, in order to increase blood flow.

Sleep well

When you’re busy, it’s tempting to scrimp on sleep. But getting plenty of sleep and rest is actually a productive activity for the body, and especially the endothelial cells. Getting the recommended eight hours of sleep per night gives your endothelial cells the chance to heal and regenerate.

Healthy aging really comes down to healthy living. Take it one day at a time, and remember that each great choice you make adds up to a lifetime of wellness and vitality.

Written by Louis Ignarro, Ph.D.

Dr. Ignarro is a member of both the Editorial and Nutrition Advisory Boards of the Herbalife Nutrition Institute and receives compensation for his endorsement of Herbalife® products. Herbalife markets an heart health supplements.