Posts tagged with "diet"

coffee, drink, cafe, cocoa

Black Latte is A Tasty Drink

I want to tell you a short story about my journey of losing weight (capsula de slabit). 

I am 34 and a month ago I had 165 pounds. I was feeling ugly, my clothes were large and long, I had difficulties in making new friends and I was single.

From drinking 3 cups of coffee per day to drinking one glass of Black Latte

I want to start from the beginning. I love coffee and nothing compares to the cigarette next to it. It was my ritual for years to wake up in the morning and prepare a huge cup of coffee with condensed milk, sugar, syrup, cream and sprinkles.

In case you wondered if that was all of it, the answer is no. After drinking my cup of calories I used to cook an unhealthy (but delicious) breakfast: pancakes with syrup, toast with margarine and one fried egg and some muffins at the top of it. 

After eating my breakfast I used to drink one more cup of coffee, and in case I was getting bored during the day, a cup of coffee with chocolate syrup and sugar sprinkles was my treat. 

When I remember how awfully I used to eat I wonder how I am not obese. 

It was not in my program to start losing weight, even if my self-esteem was low and I didn’t feel pretty at all. I had my food that provided me a high level of dopamine. 

But, one day I came across to a forum Black Latte. I read some reviews and people were saying that it has a great taste and it makes you lose weight. 

To be honest, what convinced me to buy it was the part with delicious taste, but it turned out to be a perfect replacement for my hypercaloric cup of coffee with cream and sprinkles. 

I remember even now that was Wednesday when I started to drink Black Latte. It all started as a game, an experiment through which I wanted to see if I can quit drinking so much coffee.

Black Latte is prepared so easily. All you need is a glass of hot water. Mix 2 spoons of Black Latte with water and that is it. 

After I drank it my appetite was low. I didn’t feel the necessity of eating breakfast, but I knew that I had to. 

Only when I thought about the amount of sugar from pancakes, the fatness from margarine and the refined flour from muffins it made me feel sick and threw up. So, I started to eat healthy: a fruit (banana, apple, orange, avocado or something else) with oat porridge, boiled eggs with a salad, avocado toast, berry and yogurt smoothies or fruit salad. 

After eating my breakfast I didn’t feel the need for a second glass of Black Latte or coffee as in the past. 

And that’s how I managed to give up 3 cups of coffee a day. 

I started to enjoy my life because of Black Latte

After 15 days I lost 6 pounds.  

I wanted to see if other people  had the same results, so I accessed „black latte pareri”. I was impressed because there was people telling that Black Latte has helped them losing 20 pounds in a very short time without making changes in their eating habits. 

There is even a Black Latte forum where women are telling their stories with this amazing product. 

For me, Black Latte was a miracle. I didn’t want to lose weight because I thought that my life is all right, but it was not.

Now, after a course of 30 days with Black Latte I feel alive. I lost 15 pounds and I started to love myself. I changed my wardrobe, I began eating more vegetables, fruits, fish and steak. 

Why I recommend Black Latte?

First of all, Black Latte is 100% natural, with charcoal, dry coconut milk, omega-3 and l-carnitine. It is very safe for your health and besides that, it has an incredible taste.

If you want to make it tastier, you can replace the how water with hot almond milk or other nut milk. 

It gives you the feeling of long-term satiety and offers you the motivation to continue eating healthy due to the results that appear very quickly. Personally, it shaped my body very harmoniously and I had full energy every day.

It’s a good product, and without it I probably wouldn’t have been able to make any changes in my life.

Kaelen Felix illustrates Japanese flag for 360 Magazine

Japan’s Political Future Increasingly Murky

By Elle Grant

In a surprising turn of events, Japan’s current era of politics has come to an end following the sudden resignation of Shinzo Abe, the country’s longest serving prime minister. Abe attributes his step-down due to serious health issues related to colitis, a chronic intestinal disease

His departure leaves the highest-ranking political position in the third-largest economy in the world with an open seat. The scramble for who will replace Shinzo Abe has begun, and its importance cannot be understated.

The next prime minister of Japan inherits a host of serious issues including coronavirus relief response, a decreasing economy, an aging population, an increasingly aggressive China, the confusion of the Olympics, female rights, the complexities of potentially reintroducing militarization, a changing United States dynamic, and more. “It makes me wonder why anybody would want to be prime minister,” said Jeffrey Hornung, an analyst at the RAND Corporation.

In considering relations with the United States, Mr. Abe aspired towards a more independent Japan. His term can be considered a success in some regards, but whether that is attributed to Mr. Abe or to a United States shrinking from international engagement under President Trump is up for debate. Either way, Japan in recent years has worked to assert itself in Eastern politics, especially in comparison to potential rivals in South Kora and especially China. These efforts will become increasingly important as Japan navigates the highest public debt amongst advanced industrial economies at a staggering 251.91%

Despite all these issues, there is a host of men clamoring for the job. They include Fumio Kishida, a former foreign minister; Toshimitsu Motegi, the current foreign minister; Taro Kono, the current defense minister; Shigeru Ishiba and Tomomi Inada, both former defense ministers; and Seiko Noda, a member of the lower house of Parliament. Ms. Inada and Ms. Noda, both women, are the only female candidates attempting to throw their hat into the ring. However, Japanese politics remains male dominated and the likelihood of a female prime minister remains slim. Odds are in favor of Abe’s top aide, Yoshihide Suga replacing him.

Shinzo Abe’s successor will be voted on September 14th with a Liberal Democratic Party election, with the Diet (Japan’s national parliament) formally electing the winner two days later. The winner will the serve the rest of Abe’s term until September 2021 and after may choose to run for prime minister for their own term.

Storm illustration done by Mina Tocalini of 360 MAGAZINE.

This Is How to Sleep Through the Night

Do you have trouble sleeping at night and looking for advice? A lack of sleep each night can increase your risk of serious health problems. 
Some of these might include stomach problems, lack of energy, weight gain, and depression. There are tips that you need to follow to avoid these health conditions and for you to improve the quality of your sleep.
Here’s how to sleep through the night and to wake up feeling energized and rejuvenated.

Relax Your Body With Exercise

Did you know that regular exercise can prepare your body for quality sleep? Physical activity can help you to sleep through the night without disruptions. 

Moderate workout sessions can decrease the length of time it takes for you to fall asleep. Exercise also helps to relax your mind and body, which makes it easier for you to fall asleep.

Exercise is known to reduce muscle tension in the body, reduce stress, and to increase the production of endorphins, which are the ‘feel-good’ hormones. You don’t have to perform a strenuous or challenging workout to get substantial benefits.

You can dedicate thirty minutes of exercise sessions to improve the quality of your sleep. For example, your exercise routine may consist of jogging, brisk walking, swimming laps, washing your car, sweeping, or other simple chores around the house.

Try to avoid physical activities for at least three hours before going to bed. This is a precaution that you can take to give your body enough time to cool off from your workout and to prepare for sleep.

For long-term results, you need to find an exercise routine that you enjoy and stick with it. This is one of the easiest ways for you to overcome your sleeping problems.

Use a Leg Pillow

Are you a side sleeper? Your pillow can be a critical component of your sleep health. Placing a pillow between your legs is an effective technique that increases the quality of your sleep.

When you place a pillow between your legs, you’re helping to eliminate stress on your hips, prevent lower back and leg pains, improve blood circulation, and to improve spine alignment.

This technique might also be useful if you suffer from breathing conditions such as sleep apnea. Positioning a pillow between your legs may help to alleviate this condition.

Using a pillow might seem simple, but it can be very effective for you to sleep peacefully during the night. This is a comfortable sleeping position that you can utilize to enhance your sleep. 

Read this article to learn more valuable information about sleeping with a pillow between your legs.
Make Your Bedroom Comfortable
Be sure to optimize the comfort level of your bedroom so that you can get quality sleep. There might be issues in your bedroom that you’re not even aware of.

For better sleep, you might need to adjust your lighting, so that it’s not too harsh to disrupt your sleep. You can also keep your bedroom completely dark when you’re sleeping.

You might need to remove your television set from your bedroom and move it to another room. Watching television before you fall asleep might prevent you from getting enough sleep during the night.

So, you need to turn off your television screen or remove it from your room.

The electronics in your bedroom could also interfere with the quality of your sleep. Your radio, tablet, laptop, cell phone, and other items in your bedroom can be problematic.
So, it is beneficial for you to remove your electronics from your bedroom. 

Another important bedroom makeover is to change your mattress. Be sure to get rid of your old, lumpy mattress. Replacing your old mattress can be an effective way for you to get the quality sleep that you deserve. 
These are simple tweaks that you can use to turn your bedroom into a better sleeping environment. 

Avoid Smoking

Less smoking might help you to sleep better. Smoking is detrimental to your health, but it can also cause you to have sleeping problems. It might cause sleep apnea, snoring, and a host of other sleep-related issues.
Nicotine found in cigarettes could be the main reason why you’re unable to get a full night’s sleep. This is a chemical that is known to be responsible for insomnia and other issues.

When you’re trying to fall asleep, your nicotine cravings might be too intense, especially if you’re in the habit of smoking before bedtime.
Too much smoking tends to disrupt the patterns of your normal sleep cycle and might keep you awake for most of the night. Due to these problems, you should consider quitting your smoking habits. 

Avoid Caffeine

Caffeine is a common stimulant that might prevent you from falling asleep. Once it enters your bloodstream, it might cause insomnia, anxiety, irritability, and sleep disturbance.

Try to avoid caffeine intake to improve your sleep. You need to avoid drinking coffee, tea, and soft drinks before bedtime. These are essential steps for you to sleep better. 

Follow a Guide to Learn How to Sleep Through the Night

When you learn how to sleep through the night, it will be easier for you to adapt to a strategy that improves your sleeping patterns. Instead of waking up in the middle of the night, you have the chance to get the beauty sleep that you deserve.

Do you want to discover more helpful tips? If you want to read more useful articles, you can check out the rest of our website.

Susan Bowerman on how to beat diet boredom for 360 Magazine

Beating Diet Boredom

How to Beat Diet Boredom in the “New Normal”

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

If you’re bored with your diet, you probably won’t stick with it.  Here are some tips to help you beat diet boredom.

Many of us are still spending more time at home during these uncertain times which can lead to boredom – tired of our same routines, limits on autonomy and for some, bored with our diet. While being bored with your diet could be good news it might also be bad news. 

The good news is this: if you’re bored with your diet, it probably means that you’ve been sticking pretty solidly to your meal plan – at least for the moment – and it’s likely you’re seeing some results. When you eat the same foods day in and day out, you do tend to eat less overall.  But the bad news is that the reason you’re eating less is because you’re simply bored with your diet – and that can spell trouble.  When your diet gets boring, you’re more easily tempted – and you’re more likely to stray off your plan.

Why You Get Bored on A Diet

I think there are a couple of reasons people get into ruts with dieting – and they’re legitimate reasons.  For one thing, if you stick to a plan and you’re getting results, you might be worried that if you eat anything else your progress will slow down.  And, if you eat the same thing every day – as boring as it may be – it just makes it easier; you don’t have to do much planning since you know exactly what you’re going to eat at every meal and snack.

But here’s something to keep in mind.  When you say you’re ‘bored on your diet’ it suggests that at some time you’ll be ‘off your diet’…(and, therefore, ‘not bored’).  I’ve said this before, but it’s worth repeating – weight loss is simply practice for weight maintenance.  In general, the foods and meals you eat while you’re losing are pretty much the same as the ones you’ll be eating when you shift into maintenance mode.  If you’re bored with your diet now, it’s a safe bet that you won’t be able to keep eating this way indefinitely.  And before you know it, you’ll be slipping back into old habits and watching your weight creep back up.

Routine is good – but sometimes you can take things too far.  Just because your diet plan suggests grilled chicken and steamed spinach for dinner doesn’t mean you have to eat exactly those foods every single night.  There are plenty of things you can do that can keep things interesting and help keep you on your plan.

How to Avoid Diet Boredom

Try new fruits and vegetables.  Bite for bite, fruits and vegetables are have fewer calories than protein foods or grains – and they’re loaded with nutrients.  Learning to love a variety of fruits and vegetables helps to keep things interesting, and you’ll be offering your body a whole host of nutrients, too.  If you just can’t face a plate of spinach one more day, try spicy mustard greens, kale or Swiss chard instead.  Just because your meal plan calls for strawberries doesn’t mean you can’t swap in something more exotic like kiwi for a change.

Move meals and meal items around. In general, meal plans are designed to distribute your foods over several meals and snacks throughout the day – partly to help you control hunger, but also to help you maintain your physical and mental energy.  But, that doesn’t mean that you can’t move things around a little bit.  Maybe your plan calls for a mid-morning protein snack, but you don’t feel the need to eat it – by all means, move that snack to later in the day if it works better for you.  If you prefer your larger meal midday, rather than the larger dinner meal that your plan calls for, go ahead and swap.  The time of day that you eat your calories makes little difference as long as you don’t exceed your daily totals.  And, there’s no reason you can’t eat ‘breakfast food’ for dinner and have leftovers in the morning.

Add more seasonings to your food.  It seems to me that some people don’t even try to make their food interesting when they’re dieting.  It’s almost as if they’re trying to punish themselves – and that it would be ‘bad’ to actually enjoy a tasty plate of food. Eating should bring pleasure, not punishment and you can add loads of flavor to foods with seasonings like herbs, spices, citrus juice and zest, garlic, onion or a splash of wine or vinegar.  And don’t forget condiments like mustard, salsa, steak sauce or soy sauce.  Fresh steamed spinach tastes just fine but it’s a whole lot better with a little red onion and a sprinkle of balsamic vinegar.

Give your favorite recipes a makeover.  Diet boredom can also set in when you aren’t eating your usual favorite meals because they’re not very diet-friendly.  But with so many tips and tricks for revamping recipes, you might be able to satisfy your craving for your favorite foods without breaking your diet.  Once you’ve mastered a recipe, share and swap with your friends; it’s amazing how quickly you can build a healthy recipe collection that way.

Find restaurant meals that work with your meal plan.  Dieting can be really boring if you’re convinced you can never enjoy a meal out.  But there’s no reason to avoid restaurants (including curbside pickup) altogether when you’re in dieting mode – the trick is finding items that work with your diet, not against it. Asian and Mediterranean fare, for example, tend to offer diet-friendly vegetables and lean proteins, so that might be a good place to start.  And take advantage of online nutrition information which can be a big help in pre-planning what you’ll order.

Banana illustration by Mina Tocalini

3 Quarantine Nutrition Hacks

Are your clothes fitting more tightly on you than what you are comfortable with these days? If you indulged in “The Quarantine Diet” of added sugar, refined carbohydrates and more sugar, you are not alone. There isn’t a person on the planet who hasn’t been affected by the COVID-19 pandemic in some way. There are memes about Zoom meetings in pajamas. We’ve seen the jokes about annoyed pets who are ready for their owners to get back into the office. The most popular subject…drum roll, please… has been COVID weight gain, or “The Quarantine 15.” With some of us gaining upwards of 10 to 15 pounds at this point, these particular memes aren’t quite so funny anymore.

While some things are more difficult to control, like job loss, financial dips or getting sick, take advantage of the variables you do have control over. One of the easiest things you can master right now is your nutritional health. Making healthier food choices is more important than ever as we are collectively less active these days. Many places in the U.S. still have closed gyms and workout facilities, and home workouts aren’t for everyone. That leaves a lot of us with a perfect storm of weight gain, too little movement and too much snacking at home.

Life has disrupted us in a major way, and yet, there are still things we can do to reverse some of the damage. At 360 Magazine, we have rounded up 3 strategies from Los Angeles Nutrition Coach Natasha Maxwell to help get you back on track if the quarantine weight gain has claimed you as a victim. Nobody knows when COVID-19 lockdowns will end. If this is going to be the “new normal,” you will have to reincorporate the healthy habits from your old life into this new one. If you are totally new to nutritional habit building (the food choices practiced consistently in your daily life), these tips are still a great help. Stick with us through the end for a bonus summer recipe!

How to Reclaim Your Body during Quarantine:

  1. Drink More Water!: This one is often overlooked as a weight management tool although it is as equally as important as the food choices we make. According to Natasha, “As a nutrition coach, I cannot express the number of times I encounter new clients who scoff at the amount of water I suggest. That number should be at least half of your body weight; in the summer I recommend upwards of 100 ounces. Yes, that’s right, 100 ounces minimum. The lack of sufficient water is harmful to your body and can affect it in a number of ways including salty food cravings, waste buildup and digestion problems. That waste buildup can mimic true weight gain, also known as “water weight”. Bloating from dehydration is no fun either and is likely the reason that it’s sometimes hard to button your pants.” As Natasha stated: Drink your water, please!
  2. Be mindful of your sugar intake this summer!: What comes to mind when you envision summertime treats? Maybe it’s popsicles, banana pudding or key lime pie. These are all fine in moderation, but too much sugar can lead to weight gain and excess puffiness. For those looking to lose weight from our extended stay indoors, we will have to keep track of our sugar intake, even when lounging happily by the pool. Some ways around overindulging in sweets include substituting fruits for other sweets, avoiding sodas and packaged fruit juice and being more mindful of limiting foods with labels listing corn syrup, glucose, sucrose, etc.
  3.  Seek out new and healthier recipes!: The likelihood of entertaining guests during summer or being invited to someone else’s party or backyard BBQ is relatively high. Either way, food will be high on the list of priorities. Think produce, lean meats and fewer refined snacks when debating over a menu. Natasha especially urges the consumption of produce. Fresh vegetables and fruit are higher in water content, and an ample water supply can come in handy when you’re feeling a little dehydrated from the heat! Sliced cucumbers and carrots with a homemade dip are a win. Seafood and lean poultry options on the grill with veggies are also a great combo. For plant-based options, think stuffed pepper recipes, veggie hummus wraps and rainbow-colored salads with incredible ingredients and flavor. Who said healthy recipes can’t be tasty, too?

This pandemic is stressful and has affected us in a multitude of ways. Emotional eating is understandable, given our current circumstances. We don’t have to be rigid around everything we eat, but being more aware of what we are indulging in and how often is the key to weight maintenance and weight loss. Make a plan for your nutritional habits and find the balance that works best for you. We wish you luck!

As promised, here’s that bonus recipe you’ve been waiting on. It’s Summer Ceviche!

Let us know what you think with a comment down below!

Banana illustration by Mina Tocalini

Chiquita Fitness Stickers

Chiquita is getting ready, set, go for a special edition of our iconic Blue Sticker for everyone out there who is bananas about fitness! Thanks to the incredible success of our 2019 campaign, this summer we are preparing three new fantastic fitness challenges, with 12 brand-new stickers to collect.

The three challenges relate to three varieties of exercise – warm up, to prepare your body for a workout; home workout, a full routine of easy exercise for those who are now used to having a daily exercise routine at home; and mindfulness, great ways to relax after the workout session (or a shortcut for anyone who prefers their exercise in small doses!). There will be three videos available to explain each of the three exercises.

The Fitness stickers will be accompanied by six special fitness recipes, dedicated to each of the challenges. You can take part in Chiquita’s new online game: A ‘Match It’ challenge that asks participants to identify the exercise that the happy banana is performing, and match it to the coinciding exercise. Match 8 stickers and you’ll have the opportunity to win some great prizes from Chiquita’s sports swag.

Chiquita bananas provide the best taste and quality, and when it comes to fitness, they really are a power fruit. Loaded with essential vitamins and minerals such as B2 that helps maintain the body’s energy supply, they are an excellent component for a fitness-focused diet. Bananas are also ideal for fitness enthusiasts because they contain fructose, a good and natural sugar. When fructose is combined with a generous helping of fiber, the sugars are slowly digested and absorbed, preventing a “sugar rush” and guaranteeing sustainable energy.

The soluble fiber in bananas also helps to drive down bad cholesterol and reduce the risk of coronary heart disease and type 2 diabetes. Rich in potassium and low in sodium, bananas can help you to sleep soundly and protect against heart attack and stroke.

The goodness in our bananas makes them the perfect ally in the search for a healthy, nutritious and delicious diet. and You can find a wide range of mouthwatering, nutrient-dense recipes on our website. Chiquita bananas can be used in many ways and for many different occasions, either by themselves as an after-exercise snack, or as part of a delicious cake, muffin, pancake or bread.

The fitness stickers will start arriving in stores this summer, with North America receiving them at the beginning of July, followed by Europe and the rest of the world. Don’t forget to join in for the fun to begin! Make sure to follow us on Instagram for many surprises, giveaways and who knows.. some #ChiquitaChallenges.

Follow Chiquita Banana: Facebook | Instagram | Twitter | YouTube

Kichgo

KICHGO

By Armon Hayes

Celebrity trainer Kit Rich and creator of Kichgo is impacting the perception of fitness and theory of access. Helping to boost your confidence levels, an idea to create a big gym in a little bag comes at a time when staying home and staying fit are at the forefront for many post-lockdown. As of late, 29 States have returned to lockdown as NY has implemented a 14-day quarantine order for travelers from the states with an increase in COVID-19 cases.

Whether your goal is building quarantine quads or continuing your routine to stay healthy, you’ll discover there are no excuses. This travel size gym includes tension bans, a great alternative to building muscle if you don’t have traditional weights. The spotter is not included, but this is by far the safest way to work out alone. An exercise ball your pet will more than likely think it’s time to play fetch while you strengthen your core. Keep your posture and focus! A great tool to incorporate with a partner and add variety to your workout. Cardio is also necessary in staying fit. We’ve got you covered! You’re equipped with a completely portable jump rope. The light metal rope was a concern given I’m 6’1’ and many ropes are not long enough for me. I recommend incorporating into your workout routine to build coordination.

Exercising regularly can have a positive effect on your mood. Necessary to Monday motivation check out LIVE daily workouts and techniques from it’s creator. 30 minute workouts that will get your sweat flowing and get great results. Consider exercise a way to support mental health – the tension, anxiety, anger, and mild depression that often go hand-in-hand with stress. It can improve the quality of your sleep, which can be negatively impacted by stress, depression, and anxiety. Nike said it best ”just do it” and with Kichgo you can.

Kupah James, 360 MAGAZINE, fitness, illustration, Allison Christensen

Kupah James Tips

Born in Boston Massachusetts, raised by a single parent and baby sister, I didn’t have many material things, but mother instilled important values and love. After college graduation, I began my own Luxury Dj company, “Klass Universal Entertainment.” In 2015, I moved to LA in pursuit of fitness and entertainment. Most recently, I became the creator of “BodyWeight BootKAMP,” a mix of upper and lower exercises with a balance of core for a total body workout in 45min.

Top 5: Explore new friendships and teammates who uplift and motivate you; this can be a key factor in pushing yourself forward. Remove any and all toxic friends who always seem to have that negative perspective but swear that they are just trying to “help”…. NEXT….

Treat yourself: Feeling confident in what you wear can change your whole mood! Who doesn’t want to feel good in what we put on? A little retail therapy never hurt nobody. 2XU and Rhone are two brands I use a lot and they are unisex, so we got both Men and Women gear.

Discover and Recover: (A day off is not a day lost): Stretching is key. Taking the time to give your body the TLC it deserves will only help you get better the next time you strap up. Our bodies are our temples and we must invest and take care of them. Mobility helps in lots of ways, aside from just working out. The looser our bodies feel, the easier it is to #MakeMoves

Personal/Virtual Trainer: Sometimes we need that extra push. A personal trainer can be a great motivator, provide support, and hold you accountable for those really hard days. Still nervous from COVID-19, there is an abundance of Virtual trainers (I’m one of them) who would be happy to get you moving around.

AM vs. PM: Regardless of when you “like” to work out, challenge your mind and body into reversing your routine (if possible). You might discover something new about yourself. Like your routine so much you don’t want to change? All good – add a smaller work out to the beginning or end of your day just to balance it out.

What’s for Dinner: You are what you eat, eat a Dorito, feel like a Dorito. Spice it up, be creative, allow for mistakes, and practice makes perfect. Pro tip: Nutrition is just as important, if not more, as your fitness regimen. Don’t pity yourself with self-guilt and seek a balance.

Monthly challenge: Within a challenge, you are committing to a goal. Use every day to inch towards that goal, so make it fun and playful. Fitness doesn’t have to be boring or lack motivation. Grab a friend and take on a challenge, make deals, and have an award system that celebrates the winners, yet still provides a feeling of success for your teammates (aka LOSERS).

Fitness tracker (Apple Watch, Fitbit, etc): If buying clothes (refer to Tip 2) doesn’t get your heart rate up enough, add a Fitness Tracker to that cart before checking out. Apple Watch is a great way to track your progress and your friends at the same time. You can compete for 7 days and chase awards daily, monthly, etc. Get in the Game

Physical Alarm clock: Taking it back to the old school days. Not a ton of money but a good investment. Place it somewhere you have to get out of bed in order to shut it off. Bodies can become robots when that lovely alarm clock goes off and snooze feels way too good. Having it out of reach forces you to get up and turn it off, and while you’re up, you might as well get some steps in.

Virtual or (in-person) class: Double down on which version works for you OR try the other way. Not everyone likes one or the other and you have the right to choose. Just be open-minded to other ways of keeping the body guessing. You never know, you might even use muscles you didn’t know you had and we all know how much fun that is, NOT

Follow Kupah.

Rita Azar, illustrations, nutrition, 360 MAGAZINE

Counting Carbohydrates

By Ingrid De La O

Remember the 90’s? The world-wide-web was invented, Google was born and fanny packs were all the rage (and apparently still are).

It was also the time that fats were considered bad, like really bad. In fact, it was in fashion to buy fat-free everything, even fat-free mayo was a thing. Today the really bad crown has gone to carbohydrates while fats are rising in style by the keto industry. I’m glad the world changed its stance on fats. The myelin sheath that protects your nerves is coated in fat. Lack of high-quality fats break down this myelin sheath, and I’d be getting on your nerves right now.

The mentality today is counting calories and carbohydrates. We become mathematicians in some cases and excessively only tunnel vision at these two when looking at the back of the label. The problem is that it is not the macronutrients we should be scared of, but the quality of these macronutrients. The intake of toxins that are rising in our food consumption starting with the use of herbicides and pesticides–which cause a cascade of reactions in the body that promote fat storage, inflammation, and oxidative stress.

Let’s talk about a super-nutrient that most of America is deficient in– fiber. This super-nutrient is a type of carbohydrate. Gasp!

“Only 5% of people in the US meet the recommended daily target of 25 grams for women and 38 grams for men. That amounts to a population-wide deficiency — what nutritionists call the fiber gap”

Fiber is a super-nutrient since it’s a part of so many different foods. Eating a fiber-rich diet is associated with better gastrointestinal health and a reduced risk of heart attacks, strokes, high cholesterol, obesity, type 2 diabetes, even some cancers. That’s because fiber is fantastic in many ways: It slows the absorption of glucose — which evens out our blood sugar levels — and also lowers cholesterol and inflammation. More on that in a second…

But first let’s talk about other important stuff found in carbohydrates–antioxidants! These are abundant compounds primarily found in fresh fruits and vegetables, and evidence for their role in the prevention of degenerative diseases is continuously emerging.

Antioxidants and polyphenols are commonly found in nature bound to macronutrients such as carbohydrates, fats, and proteins. In fruits, and vegetables, carbohydrates are the major component that makes up their matrix. It turns out you need the fibers found in these fruits and vegetables to make the antioxidants bioavailable, that’s because once in your gut they bind to macromolecules such as fiber that improve their bioavailability.

Fiber is able to safely and effectively transport polyphenols to the colon where these compounds may have a protective effect on colon health as they are released during plant fiber fermentation by gut bacteria. That means the more nutrients you get for your gut bacteria including antioxidants, polyphenols, and fibers, the higher the reward for your system, this will boost your immunity, prevent signs of aging, and lend to better overall health and weight-loss success.

No more meal math: Eating high-quality foods—including plenty of high-quality fats—is the new golden rule of weight loss. When you eat the right quality and balance of whole foods, your body can do the rest on its own.

Processed carbohydrates—foods like chips, soda, crackers, and even white rice—digest quickly into sugar and increase levels of the hormone insulin. This is why the keto diet is so darn popular these days!

Sugar is not the problem, the problem is that these toxins found in these foods create inflammation and hinder your overall ability to use sugars as energy. Some of these toxins are artificial colors that create inflammation, rancid fats that are free radicals, artificial flavors that are hormone disruptors, preservatives that kill your gut bacteria, heavy metals that are a wrecking ball to your entire system, nano-plastics that disrupt the liver, brain, and gut, and lots of glyphosate that hurt your liver enzymes along with your thyroid for metabolism.

Antioxidants are the antidote to inflammation, the diversifier of your gut microbiome, the hormone balancers, and a long list of benefits.

So let’s save our math for counting sheep. And pay more attention to the toxins.

Snack Smarts: Raise Your Nutrition IQ

By Simon Sum, DCN, RDN, ACSM-CPT, FAND, Director of North America Scientific Affairs, R&D at Herbalife Nutrition
 
The good news: nearly 90% of consumers read nutrition labels. The bad news: people don’t always understand the vital nutritional terms on labels. Nutrition IQ is critical to supporting healthy eating habits and reducing the risk of chronic disease. For example, according to The International Food Information Council Foundation, nearly two in three people have heard of nutrient density, but far fewer can explain what it means. And while many consumers now understand that protein is a vital addition to meals, they are less picky about their protein when it comes to snacking.
 
First, let’s first review why protein is critical to our daily diets. Proteins are essential macronutrients that help to maintain our immune systems and build muscle, bone, skin, and hair. Without consuming the appropriate amounts of protein, you run the risk of missing out on these essential functions. Eventually, that could lead to problems, such as a loss of muscle mass, failure to grow, weakened heart and lung function, and even early death. Available evidence indicates that it’s the quality of protein (or the protein “package”), rather than the amount of protein that likely makes a difference for our health. 
 
Nutrient density is the measure of how much nutrition you get per serving or per calorie eaten and vital to achieving a nutritious diet. When choosing between two food items with the same calorie amount, one food choice can provide your body with the protein, fiber, healthy fats, vitamins, and minerals we need every day. In contrast, another option may provide empty calories from sugar and saturated fat with no other significant nutritional benefits.
 
Snacking often gets a bad rap because many options are loaded with sugar, saturated fat or excessive salt. And the food industry has responded to this challenge with endless “low sugar” and “low sodium” snacks – but that does not mean that the nutritional benefits are increased. The next evolution in the quest for better-than snacks has come in the form of protein labeled options. But while protein is good, not all protein snacks are created equal, and consumers may end up with a food solution that sounds healthy but is not.
 
One of the challenges with finding nutrient rich snacks is that until recently, there was no tool available for health professionals or food manufacturers to determine the nutrient density of protein snack products. Working with a team at Herbalife Nutrition, we created an index to identify the comprehensive profile of nutrient rich protein snacks. And the results were illuminating for consumers wanting to grab a bite that satisfies their hunger needs but also supports their desire for good quality protein snacks. 
 
Our study, entitled “A Modified Nutrition Rich Food Index to Assess Nutrient Density of Protein Foods and Snacks” presented at last month’s American Society for Nutrition annual meeting, demonstrated that good source protein food products are snacks with vitamins A and D, calcium, and fiber. At the same time, consumers should also look for products with a low amount of saturated fat, sugar, and sodium. As for calorie count – a healthy snack should be 100-150 calories to prevent hunger and maintain satiety before the next meal. So next time you grab a yogurt, shake, or protein bar – don’t just count calories, but also the vitamins and fiber to increase your healthy food options and raise your snacking IQ.