Interesting Content

Healthy Habits Lead to Healthy Aging October 15 2019

As we age, our bodies tend to change. While some changes are inevitable, we can work to maintain or improve healthy dietary habits that promote a healthy and happy lifestyle. Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Director, Worldwide Nutrition Education and Training at Herbalife Nutrition offers tips to get you on track.

Balancing Your Nutrition

A healthy diet and active lifestyle is the best way to protect your health as you age.  Balanced meals contain protein to keep you full and satisfied, plenty of fruits and veggies to provide vitamins and minerals, and just enough healthy fats to provide flavor. Fill about two-thirds of your plate with healthy carbs such as vegetables, fruits, whole grains and beans, and the remaining one-third low-fat proteins, such as fish, poultry or lean meat.

Maintaining Healthy Bones as You Age

Strong, healthy bones are really built during adolescence and young adulthood. That's because the body's ability to store calcium in the bones peaks at about age 30, so this is a critical period during which you can maximize bone density.  It's important to get plenty of calcium in our diet and regularly engage in weight-bearing exercise at any age, but it's particularly important when you're younger to ensure bone health as you age. But that doesn't mean all is lost if you're older. Taking in adequate calcium every day (needs increase to from 1000 mg daily to about 1200 mg per day after age 50) and regular weight-bearing activity can help maintain bone strength.

Maintaining Muscle Mass and a Healthy Weight as You Age

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. The Healthy Moms Magazine

Building muscle mass can be done at any age. When you establish the right habits at a young age – which includes consuming adequate protein and engaging in resistance exercise – you're more likely to continue those habits throughout your life. The amount of muscle mass you have determines, in large part, your resting metabolic rate.  So, the more muscle you have, the more calories your body burns at rest.  Building and maintaining muscle mass is one of the best defenses against "creeping obesity" – the slow, incremental upticks in your body fat and weight as you age.

Maintaining Healthy Skin as You Age

The foods you put into your body, and the way you take care of your skin when you're young, can affect the appearance of your skin as you age. Your skin relies on protein to manufacture its supporting structures, and plenty of fluid to help prevent dryness. Getting into the habit of cleansing, moisturizing and regularly using sunscreen when you're young can help you to maintain a healthy complexion as you get older. Skin damage that happens when you're young may not show up until decades later, so your best defense is to get in the habit of taking good care of your skin now.

Written by FAND – Director for The Healthy Moms Magazine and legally licensed through the Matcha publisher network. Please direct all licensing questions to legal@getmatcha.com.


Five Easy Smoothie Recipes October 15 2019

Can a drink help you achieve your goals? It sure can if it’s one of these simple, delicious smoothies. Fire up the blender!

Orange And Carrot To Help Boost Your Immune System

Tastes like sunshine, bulletproofs your health.

Ingredients (serves two)

2 carrots, peeled provides falcarinol, a compound that can reduce the risk of lung and colon cancer. 1 orange, peeled
½ mango provides carotenoids, a group of powerful antioxidants that help to ward off cancer. 125g non-fat Greek yogurt
250ml grape juice provides nitric oxide, which helps to improve cardiovascular health. For an added immune system boost, add a pinch of ginger to your smoothie. It has anti-inflammatory properties that help improve recovery after exercise.

Nutrition (per serving)

  • Calories 387
  • Protein 17.1g
  • Fat 1.7g
  • Carbs 121g

Coconut And Coffee To Help Enhance Your Fitness

Sharpen up with this sweet caffeine cocktail.

Ingredients (serves two)

300ml coconut water contains a range of essential brain-enhancing electrolytes. 1 shot of espresso is a stimulant that can help to delay your perceptions of fatigue. 1 medium banana
Handful of blueberries provides antioxidants that have been shown to improve memory. 1 medium apple has been found to reduce the risk of brain diseases such as Alzheimer’s and Parkinson’s.

Nutrition (per serving)

  • Calories 301
  • Protein 4.5g
  • Fat 1.6g
  • Carbs 73.5g

Chocolate And Beetroot To Help Build Endurance

Chuck choc into the mix for a drink that helps you go further and faster for longer.

Ingredients (serves two)

28g 85% cacao dark chocolate provides flavonoids, which help transfer oxygen to working muscles by keeping blood vessels healthy. 1 small beetroot can reduce the oxygen cost of aerobic exercise and increase the time it takes to reach exhaustion. 300ml semi-skimmed milk provides endurance-fuelling carbohydrates and electrolytes. 50g strawberries
50g raspberries

Nutrition (per serving)

  • Calories 127
  • Protein 8.4g
  • Fat 7.4g
  • Carbs 25g
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. Coach

Peanut Butter And Banana To Help Boost Your Training

Carbs for energy, protein to build muscle, abs-friendly healthy fats – this shake’s got the lot.

Ingredients (serves two)

1tsp peanut butter provides niacin, which will boost your energy levels ahead of a tough workout 1 medium banana provides vitamin B6, which helps the body break down and digest protein. 50g oats
100g non-fat Greek yogurt provides protein, which helps to build and repair muscle tissue. Pinch of ginger
Water, to taste

Nutrition (per serving)

  • Calories 285
  • Protein 19g
  • Fat 7.4g
  • Carbs 70g

Banana And Avocado To Help You Sleep More Soundly

How do you sleep at night? Longer and better, after drinking this creamy shut-eye enhancer.

Ingredients (serves two)

1 medium banana provides tryptophan, which the body converts into serotonin and melatonin to promote sleep. ½ an avocado provides magnesium, which helps to calm your nervous system and prepare it for sleep. 1 kiwi fruit provides antioxidants that improve the onset, duration and quality of sleep. Handful of kale helps the brain to use tryptophan more efficiently to improve sleep quality. 400ml semi-skimmed milk
1tbsp honey

Nutrition (per serving)

  • Calories 303
  • Protein 10.6g
  • Fat 11.5g
  • Carbs 44g

Written by Coach for Coach and legally licensed through the Matcha publisher network. Please direct all licensing questions to legal@getmatcha.com.


17 High-Fiber Foods To Help You Lose Weight And Get Healthier October 15 2019

If you want to lose weight but don’t want to be hungry, favour high-fiber foods

Why You Should Add Phytonutrients to your Diet September 20 2019

Phytonutrients are natural compounds found in plant foods like vegetables, fruit, whole grains and legumes.

How To Improve Your Gut Health September 19 2019

Fix your gut health to look and feel better.

Eat More Of These Five Things To Change A Bad Diet To A Good One September 13 2019

New research pins 11 million deaths a year on unhealthy diet, but some simple changes could make all the difference.

Simple Smoothie Recipes That Are As Tasty As They Are Easy To Make September 09 2019

And they are very easy to make. Get leaner and healthier at the touch of a button with these four simple smoothie recipes

The Best of the Columbia River Gorge September 02 2019

The Columbia River cuts a deep gash in the Cascades, creating an adventure-filled alleyway home to towering waterfalls, spectacular cliffs, and near-endless hiking opportunities.