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. 

A 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.

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.

Understanding Stress and how it affects our health

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

Stress symptoms may be affecting your health, even though you might not realize it. You may think illness is to blame for that irritating headache, your frequent insomnia, or your decreased productivity at work. But stress may actually be the cause. Stress symptoms can affect your body, your thoughts and feelings, and your behavior. Being able to recognize common stress symptoms can help you manage them. Stress that's left unchecked can contribute to many health problems, such as high blood pressure, heart disease, obesity, and diabetes.

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 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.