Meal Replacements – A Great Strategy for Weight Management

Meal Replacements – A Great Strategy for Weight Management
By Susan Bowerman, M.S., R.D., C.S.S.D.

When it comes to dieting, most people approach the process by controlling portions and counting calories. But oftentimes, despite even the best efforts, the scale refuses to budge. Inaccuracies in counting calories and estimating portion sizes are two of the biggest obstacles to successful weight loss.

The beauty of meal replacements is that portion control is taken care of, and they’re designed to provide great nutrition within a defined number of calories. On top of that, they are simple and convenient for today’s busy lifestyles.

Portion control is one of the primary strategies in controlling calorie intake. Many people don’t take the time to weigh and measure foods - or if they do, they usually stop after a while, thinking they can estimate portions fairly well. Portion sizes may then begin to creep up, and weight loss starts to slow down. More often than not, portion sizes will then gradually increase and the rate of weight loss slows.

And then there are the practical issues - some may not realize that the 3-ounce portion of meat specified in a meal plan is the size of a deck of cards. Or, perhaps they forget that everything counts, including any fats used in cooking or at the table, or foods that are eaten while standing at the sink or while driving in the car. A few small omissions over the course of a day or week can derail anyone’s progress.

Meal replacement shakes take the guesswork out of calorie and portion control, while delivering healthy ingredients and great taste. A number of clinical studies have shown that using meal replacements as part of a weight loss plan can be more effective than counting calories with an all-food plan. In a recent study at the University of Ulm in Germany, subjects drinking two Formula 1 shakes a day (European Formula) lost more weight than people in the study who simply counted calories.

Meal replacement shakes can also be customized, too. By choosing to mix with milk or soy milk, adding a favorite fruit, or tossing in some extra protein powder, a personalized meal can be had in minutes. Convenient, delicious, healthy, portion controlled meals – what more could a dieter ask for?


Susan Bowerman is a consultant to Herbalife.

Comfort and Joy – Comfort Foods to Brighten Moods

Comfort and Joy – Comfort Foods to Brighten Moods
By Susan Bowerman, M.S., R.D., C.S.S.D.

Craving comfort? Those foods you choose to lift your spirits are likely the same ones you’ve found comforting all your life. Comfort foods – those traditional, simple and familiar dishes– remind us of the comforts of home.

Mashed potatoes, meatloaf, soups or macaroni and cheese aren’t fussy or foreign – instead, they are simple, satisfying and easy to prepare. The cravings we get for them may stretch all the way back to childhood. If these foods made us feel better when we were under the weather, we establish food-mood connections that can stay with us for a lifetime.

Aside from being relatively easy to prepare, comfort foods are usually easy to eat, too. Foods that are warm, smooth and creamy are comforting – and even better if they can be eaten with a spoon which feels good in the mouth. It’s not likely that salads, for example, are at the top of anyone’s comfort food list - the crunchy lettuce leaves delivered on the spiky tines of a fork are no match for chocolate pudding taken from the smooth bowl of a spoon.

When it comes to comfort foods, men and men are like Mars and Venus. While a few women find the act of preparing comfort foods to be soothing in itself, most women don’t find much comfort in foods that require too much preparation. Foods that are ready-to-eat, yet meet the criteria for familiar and simple - like ice cream, chocolate or other sweets - are the comfort choices most sought after by women.

Men, on the other hand, prefer comfort foods that are more savory – like sandwiches and pizza (although ice cream ranks pretty high on their list, too). For them, foods that require preparation are more comforting – men say that these foods remind them of being doted upon by a loved one.

Many comfort foods can take a big bite out of your calorie budget. If you turn to them often enough, it might make sense to think of ways to lighten them up a bit. As long as the general flavor and texture of the original food aren’t altered too much, it is possible that foods can be comforting and reasonably healthy at the same time.

For ice cream and pudding lovers, light versions of these foods are widely available, and flavored yogurts with a drizzle of chocolate syrup might be a suitable replacement. Pie lovers might warm up some chunky applesauce in the microwave, topped with a crumbled graham cracker and a sprinkle of cinnamon.

Boxed macaroni and cheese can be lightened by reducing the amount of butter or prepared cheese sauce called for, or by stirring in a can of seasoned stewed tomatoes.

Increasing the volume of food with low-calorie items might work too. Top that frozen pizza with some pre-chopped peppers or onions before you bake, or pile the sandwich high with lettuce, tomatoes, peppers and cucumbers for a satisfying crunch.

In the end, though, it may be that only specific foods will do. For some, not any ‘chicken noodle soup’ will do –only a particular brand, or mom’s homemade version is truly comforting. The strong associations we have with these familiar foods may be too hard to break or change.

But if we can find ways to make these foods a little healthier, wouldn’t that be a comfort?


Susan Bowerman is a consultant to Herbalife.

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Activities For Stress Management

Stress can be a killer. Unwanted stress is usually work related. It can happen suddenly or creep up on us over a period of time, without being noticed. Left unrecognized, work related stress can make us sick and have a significantly detrimental effect on our lives.

When you are dealing with a lot of unwanted stress, it is possible to cope with it easily. If you know and use the right activities, you can get your mind off the problem that's bothering you. Having fun may not get rid of the source of the problem entirely, but diverting your mind from it for a short period of time will calm you down and help you regain your composure before taking it on again.

You don't have to leave town or go on an extended vacation to get rid of work related stress. In fact, you can easily relieve stress and have fun in the comfort of your own home to take your mind off it. Indulging in word or board games, sports, music and art, and many other activities will take up your time and help you relax. Consider the following activities:

1. Exercise your mind to relieve stress

Stress is centered on your mind. It is only reasonable to divert your mind into something more productive and fun. Try some games that require your mind to think and be active. Chess is a great way to stop thinking about the problem and focus more on how to beat your partner. You could try playing word or number games that challenges your mind, like scrabble, Sudoku, word puzzles or crosswords. Games such as these will help divert your mind from work related stress and help you achieve a sense of relaxation.

2. Make your body sweat out the stress

Exercise is by far the best stress remover. One stress management technique is to engage in sports. Many people will agree that a friendly basketball game will relieve stress and help you relax. Exercise will help you focus your mind on winning, especially if you can turn it into a competition. This can be an outlet for anger or irritation with work and channel it in a positive way instead of holding it in or venting it out at home or the office.

Engaging in exercise or sports will help sweat out toxins that accumulate due to stress. Exercise that causes you to move around a lot will also help you lose weight and tone up your muscles. Muscles may be cramped and sore when you are under stress.

3. Join a gym for stress relief

Paying money for something creates a commitment to use it. Sometimes it is easier to exercise if we are actually paying for it. If you want to channel your stress in a positive and productive direction and release it effectively then you might want to try coping with it at a local gym. Since stress affects a person physically, mentally, and emotionally, it may be best to address these three aspects at one time.

An instructor or coach can help you divert your mind from your problems by helping you focus on the program he or she has in store for you. You will need to focus your mind and effort to completing a workout routine. You won't have time to think about at home or the office; you will just be able to focus on getting your body in shape.

If joining a gym is not an option, consider taking a physical education or weight lifting class at a local community college. You can relieve stress, improve your body and continue your education at the same time. A real win-win situation.

Another benefit of exercise, whether you do it at home or go to the gym is that you will strengthen your heart to counter the effects of stress. Stress is a common contributor to heart attack and stroke. By exercising with a cardiovascular workout, you will strengthen your body for the future. Then, when you come under unwanted workplace stress, you will be physically equipped to deal with it.

The American Heart Association is a national voluntary health agency to help reduce disability and death from cardiovascular diseases and stroke.

Marshall Crum has spent more than 25 years working as a safety professional and enjoys writing articles about health and safety issues and other subjects of interest that provide help for people who are looking for ways to improve their health to look and feel better about themselves. He has recently released a book on dealing with everyday stress.