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Take Control of Your Health This National Women’s Health Week

Did you know that it’s never too early or late to work toward living a healthy active lifestyle? This National Women’s Health Week, women of all ages can take control of their health by following a proper exercise and diet regimen.

The following are four simple healthy tips every woman can use to get and stay healthy, created in collaboration with my Herbalife colleague, Samantha Clayton, former Olympic runner and Senior Director of worldwide fitness education.

Eat Right – You don’t need to eat immediately upon awakening, but it’s really important to eat in the morning. Those who eat breakfast regularly are better able to control their weight, while breakfast skippers are likely to over-compensate and eat too much at lunch.  Proper nutrients to feed your muscles (especially adequate protein and healthy carbohydrates) and hydration are also important pre- and post- workout.

Sleep Tight – When you don’t sleep well at night, the foods you turn to the next day in order to keep you going could be the exact same foods that are sabotaging your good night’s rest.  That’s because when you don’t get a good night’s sleep, it affects the balance of your body’s hunger hormones and you may feel the urge to eat. People who don’t sleep well tend to snack more, and they often turn to sweets and caffeine to get them through the day. The problem is, caffeine can interfere with your ability to sleep at night. Although the sugary foods might boost your energy level for a little while, there’s a good chance your blood sugar will soon plummet, and you’ll just start the process all over again.

Stay Consistent – It’s consistency with exercise that will get you great results. So, if you find yourself skipping your trip to the gym, find ways to add exercise into your day at work. So simply taking a walk at lunch can combat afternoon slumps in energy and focus. If you combine your walk with a meal replacement shake, like Herbalife Formula 1, you are getting a convenient meal while getting some exercise. Doing a little something each day is better than one big trip to the gym each week. Being active every day is the best way to promote sustainable body composition change.

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Stretch and Lift – Ensure you’re moving your muscles and joints through their full range of motion each day by performing simple stretches which will help reduce injuries. If you deal with joint pain there are some great natural remedies here, on this post at healthyone.org. Do some dynamic stretching before exercising, then try simple squats, lunges, push-ups and eventually progress to using weights, then finish with some static stretching.  Ideally, you need both resistance exercise and aerobic exercise to keep your body operating at its peak.

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Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Director, Worldwide Nutrition Education and Training, Herbalife Nutrition

Susan Bowerman is the director of nutrition training at Herbalife Nutrition , where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife sponsored blog, Discover Good Nutrition. She is a registered dietitian, a board certified specialist in sports dietetics and a fellow of the Academy of Nutrition and Dietetics. Susan graduated with distinction in biology from the University of Colorado, and received her master’s degree in Food Science and Nutrition from Colorado State University. She then completed her dietetic internship at the University of Kansas. Susan has taught extensively and developed educational programs targeted to individuals, groups and industry in her areas of expertise, including health promotion, weight management and sports nutrition. Prior to her role at Herbalife, she was the assistant director of the UCLA Center for Human Nutrition, and has held appointments as adjunct professor in nutrition at Pepperdine University and as lecturer in nutrition in the Department of Food Science and Nutrition at Cal Poly San Luis Obispo. Susan was a consultant to the (then) Los Angeles Raiders for six seasons, and was a contributing columnist for the Los Angeles Times Health Section for two years. She is a co-author of 23 research papers, 14 book chapters, and was a co-author of two books for the public: “What Color is Your Diet?” and “The L.A. Shape Diet” by Dr. David Heber, published by Harper Collins in 2001 and 2004, respectively.