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Meal Replacement Diets" - Your Health Success ezine
February 01, 2022
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Health Report: Meal Replacement Diets
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Optimum Health Tip:

Use Coffee to Turn Back the Clock

Many adults love to have their morning cup of joe, but some wonder if it's helping or hurting their bodies as they grow older. Some news reports are at odds, so you're left wondering which is the correct advice.

Sure, coffee helps wake you up in the morning, but it has added health benefits you may not know about. It can help you fight the aging process if you go about it the right way.

Coffee gives your brainpower a nice boost for up to an hour after you drink it. If you grab a cup a day, hen researchers at the University of Miami say it helps stave off Alzheimer's disease.

More research (from the National Cancer Institute) shows that if you're female, you can up the intake to three cups a day and gain longevity as a whole, and it definitely improves your chances of not developing heart disease.

It doesn't even matter if you choose decaf or caffeinated, but it does matter if it's filtered or not. A French Press coffeemaker, for example, can increase cholesterol and contribute to the development of aging diseases.

Aside from heart disease, coffee offers protection against diabetes, cancer, and other illnesses. Scientists believe it's because of the antioxidants found in coffee that prohibit cancer cell growth.

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Happy New Year

I hope you have recovered from the Christmas Silly Season and the year of 2022 is getting underway for you.

After such a chaotic year in 2021 I think most of us were glad to put 2021 behind us!

With the New Year there is a chance to review what we have been doing and what we would like to do different, or do better, in the future.
This is the basis of most New Year resolutions.

The most common New Year’s resolutions are to exercise more, to lose weight, to be more organized, or something around enjoying life through learning new skills or spending time with friends and family or in an enjoyable activity.

Personally, I only set one resolution this year and that was around weight loss/fitness and getting into shape.
With that in mind, we have focused this month’s ezine/newsletter on using meal replacement programs as a tool for weight control.

Last year most of us broke routines due the covid restrictions and all the issues around covid.
I started the year with a hip replacement operation at the end of February which slowed my down for a few months.
When I was ready to get active again, and go back to the gym, we went into lock-down for an extended time, then out of lockdown, then back in lockdown, and it was a messy year.

By the end of the year, as I mentioned last month, I was 8 kilos (20 pounds) heavier than the start of the year and had lost shape and fitness, and it was time to pay attention again.

One of the major tools I'm using to achieve weight reduction and raising fitness is meal replacement.

I’ve been using Herbal-Life nutrition products since I was in my 30’s. I turn 65 this year.
When I was young, I was training martial arts and fit and strong, but always tired.
Getting on the herbs gave me a dramatic increase is personal energy and stamina which has stayed with me all these years.

Over the next couple of months I want to use the same products to achieve some weight loss as well as for general wellness.
Since that is the bases the company was formed on, and what the products were created for, that is not a big ask.

Using a meal replacement program focused on weight loss involves having 2 nutrition shakes a day to replace 2 meals and then one main-meal, of sensible proportions, of pretty much whatever you like.
Done properly it is a weight management process and not a diet so you should not get hungry doing it.

Working that way you should be aiming to lose about a kilo a week (2 lbs) over the length of time you are using the program.
If you want to lose 20 Kg then you would expect to take 20 weeks or around 5 or 6 months to reach your goal.

There is a lot of flexibility available with this sort of program once you are familiar with it.
I chose to replace only one meal a day with a nutrition shake, lunch.
It is summer here and we have plums, blueberries, mulberries to pick straight from the garden and so I am using fresh fruit and muesli, with a coffee, for breakfast, shake for lunch, and dinner with my wife in the evening.

I am also taking my Labrador dog out to the local bushland and walking with him for a couple of kilometres each night rather than taking him out and driving with him while he runs, as I have been doing during 2021.

For me I am in no hurry so this is about building the weight change into lifestyle so that it remains part of what I do rather than doing a more intensive program over a limited time.
It will take me longer to lose the weight, but it requires very little effort and creates no pressure.

In the first 10 days or so I lost no weight, but I reduced size around my waist an upper body.
Then there was a period of weight dropping off.
At the end of this first month I have reduced just under 3 kg.

That is not a big deal as any fad diet can give you 4 or 5 kg loss in a short time, but fad diet weight loss will come back as soon as you stop.
This is about lifestyle and I am expecting that instead of working harder at weight loss and losing the weight I want to lose in just 2 months, I will do it this way and lose the weight in 3 months.
The key for me is that using the meal replacement as part of lifestyle means the weight will stay off and the reshaping and improvement in fitness with continue.

If you have been doing a diet after New Year and are not happy with the way it is going then send me an email and let’s talk about the Herbal-Life products and if they might be an answer for you.

REPORT: "Meal Replacement Diets"

Finding a diet plan that works well for you is sometimes a difficult task. You may have to kiss a lot of frog diets before finding your prince (diet) and living happily ever after.

The object of a diet plan should be weight loss that you can keep off in the future.

A meal replacement diet is one of the easiest and most impactful weight loss programs you can adapt to your lifestyle.

Most dieters choose a low calorie shake as an easy and fast replacement meal, but there are also other options - such as bars or a salad - rather than a burger.

The meal replacement diet is simply one type of plan you can choose from. As with every diet plan this one has both benefits and drawbacks.

Basic Principles of a Meal Replacement Diet

Meal replacement diets have grown exceedingly popular over the past years. One reason is that they take very little time and you don’t have to think about various options or plan extensively to begin or carry through with the plan.

Another reason is that if you use meal replacements properly they are cheaper than the food and snacks you normally eat and they can actually save you money while you are using them!

Many people choose a meal replacement diet specifically for weight loss, but those with digestive problems such as Crohn’s disease, gastritis and ulcerative colitis may lack the appetite to eat three solid and fresh meals per day, so a meal replacement diet can also provide nutrition and calories they might otherwise miss.

For those who need to lose weight, the meal replacement diet is considered a way to rapidly and easily lose weight. When you replace at least one meal per day with a low calorie or liquid meal and enjoy healthy, low calorie meals and snacks at other times during the day, you calorie intake is decreased.

When you burn more calories than you ingest, weight loss is bound to occur. It’s the type of weight loss plan that’s targeted to busy, on-the-go people who have little time to plan or cook healthy meals.

There are some drawbacks to the meal replacement diet. For example, although the shakes and other types of meal replacement products from major companies advertise that they provide essential minerals and vitamins, they also contain super-processed ingredients.

The company which focuses most heavily on balanced nutrition and having ingredients that are grown in the best conditions possible is the Herbal-Life company.
They were founders of the meal replacement process and have spent billions of dollars on medical research and manufacturing processes to ensure they provide the best products they can produce.

On the other hand, many people believe that choosing whole foods for a low-calorie diet plan can provide a more balanced and nutritious meal than a replacement – and there is definitely a strong argument that when you choose real foods, you’re more apt to make choices needed to help you keep the weight off for good.

But if you prefer liquid meal replacement, smoothies are good alternatives to pre-packaged shakes and meals.

Smoothies made with healthy fats and protein can provide you with great nutrition and a filling meal substitute.

While it’s best to focus on good habits such as exercise and a healthy diet plan, meal replacements can work for some people to help them stay satisfied without having to consume or be tempted by high-calorie meals.

Just make sure you read the labels on meal replacement shakes or food substitutes and check to see if you’re getting all the vitamins and nutrients you need for your body to stay healthy and perform at its best.

Who a Meal Replacement Diet Works Best For

In the vast and confusing world of diet plans, it’s important that you find the one that works best for you and can ensure that you reach optimal health and the weight loss (or gain) that you desire.

Everyone is unique in which diet they’re more apt to stick to and which will fade away in a short amount of time or when the urge to break away from the diet and binge eat becomes overwhelming.

The meal replacement diet plan can work great for some. You’re only replacing one or two meals per day with a shake or pre-packaged meal such as those from South Beach or Nutrisystem.

That’s easy enough to do, especially since you have the choice of only missing one meal. If you’re a person to whom time is an obstacle for enjoying a complete meal, this plan can be an asset that helps keep you from starving and then eating too much when you can finally sit down for a meal.

Another good reason to choose the meal replacement diet is if you’re just not the type who enjoys or knows how to prepare nutritious meals and snacks.

You may not relish the idea of spending time standing at the kitchen counter and chopping veggies.

With the meal replacement plan, you don’t have these issues and you can enjoy a calorie-controlled meal that you can carry in your purse or backpack – or keep frozen until it’s time to microwave it.

If you choose correctly, they can also be nutritionally-balanced. This type of diet plan can be a great choice if you only have a few pounds to lose – and probably want to lose the weight fast.

If you stick to the plan of replacing one or two meals a day with a replacement shake or frozen meal, you will definitely create a calorie deficit and lose weight. Calorie-counting is a no-brainer on the meal replacement diet.

You don’t have to worry about measuring and counting calories for your meal – it’s already done for you. And no more wondering about using the right type of ingredients such as milk or cheese. It’s also all done for you.

You might become tired or frustrated with the meal replacement diet if you prefer a more satisfying meal.

Choosing the right Meal Replacement Diet that suits what you want to achieve.

If you are serious about improving health, reshaping, trimming down than it is critical to find a quality meal replacement which gives you totally balanced nutrition.

Discount shakes and replacement meals from the supermarket may have great packaging but many aren’t very satisfying if you have the urge to eat a more hearty meal and you are likely to fall off the plan if you feel deprived.

Using products that just reduce calories without supplying balanced nutrition is a short term option. Using something like that for longer than a short period generally leads to deficiencies in nutrients which then leads to cravings and falling off your weight loss plan.

Another problem with the discount price meal replacement diet is that shakes and substitute meals are often laden with sugar, preservatives and other unhealthy ingredients.

The replacement meals may also prove to be too expensive for your budget. Compare prices before choosing a plan and then use the products that will fit within your budget.

You generally have the option of a top level program which can give quickest result but is also more expensive. If you wish to use a product for a long time to drop off a lot of weight then you need to ensure it is affordable.

A quality program can be similar cost, or less expensive, than what you would have spent on the meals that you are replacing when you work out cost over the number of meals you will get from the products you buy.

Finally, the meal replacement plan is a good choice if you are too busy or not interested in preparing foods ahead.

It’s easier to stick to the diet because you know what you’re having for a meal ahead of time, but you may not learn how to make healthy choices if you rely heavily on pre-packaged meals.

How to Get Prepared for a Meal Replacement Diet

Rule One: Find a shake you like and are comfortable with.
If you have a meal replacement that you do not really like and that you are not looking forward to having then the chances of you successfully reaching your goals are dramatically reduced.

One of the advantages of a meal replacement diet plan is that very little preparation is necessary.

After you decide which type of replacement plan you want to try, it’s simply a matter of finding a distributor you are comfortable with and ordering, or of shopping for the shakes or prepackaged meals and getting started.

You can keep them at home and maybe also at work if that is easier. You can also take them with you when you have to be away from home.

If you are going to be out and about the cost of buying lunch these days is generally much more than a meal replacement so the program you use can potentially save you money.

There are so many powdered and pre-mixed shakes to choose from. Make sure to check the ingredients before you decide on what to use as many contain added sugars and preservatives. An unflavored protein powder has very few additives and provides about 20 grams of protein.

Since some of the shakes are unflavored, it helps to add some frozen raspberries or other berries blending, maybe with some unsweetened almond milk.

Other additions you might want to try include sweeteners and bananas, but be careful about adding too many carbs, or even mix it into a good yogurt so you can eat it with a spoon.

You may be able to mix the flavored powders with water and find a shake you like. Adding ice to the shake generally improves the way it tastes.
Many people make a milk based shake with the powder which will work fine if you do not have lactose intolerance.
The trouble with lactose intolerance is that many people don't know that they have it. If you are using a program for more than a week and not feeling more energy and losing weight or inches/cm, and you are using milk, then change to a non-daily medium to mix your shake in.

If you don’t want to take the time to mix your own shakes, there are store-bought, pre-packaged shake options. Slim Fast and Atkins produce high-protein meal-replacement shakes in various flavors.

Pre-packaged shakes are convenient and are good meal replacement choices if you’re just too busy or in a hurry to make your own. Don’t rely on them too much though – they lack the nutrients you get from natural foods or other types of shakes.

Replacement meals also come in the form of frozen or on-the-shelf pre-packaged meals. Many are delivered directly to your home so you don’t even have to prepare a grocery list for them.

These diets-to-go meals are better choices than most drive-thru fast food diners and even if they are not up to the standard of the quality meal replacement products like Herbal-Life they work well for the meal replacement diet when compared to most take away foods.

Many of the mail-order replacement meal plans offer breakfast, lunch and dinner options, so you can easily choose which meal you need or want to replace. You can also choose from many types of meals.

For example, there are balanced meals, which offer calorie-control based on your needs that include heart-healthy fats.

Vegetarian meals with protein that includes eggs, beans, soy and dairy, carb-restricted meals and even meals for diabetics are available.

Preparation for shakes or meals is easy – all you need is whatever type of blender or shaker is recommended for the shake you choose. For meals, you usually need access to a microwave oven.

(continued below...)

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Time to Trim up for Summer?

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That will give the chance to lose some kilos and centimeters before all the holiday activities.

More information is available through the links below or if you are in Australian you can link directly in to Herbalife via my Herbalife account: Click this link;. That will give you information and allow you to order products to direct ship to your door from Herbalife.

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REPORT: "Meal Replacement Diets" continued:

Sample Meal Plan for a Meal Replacement Diet

The meal replacement diet concept is simple – replace one (or two) full meals such as breakfast, lunch or dinner with a protein or low calorie shake or a pre-packaged meal such as those offered by Nutrisystem and Atkins.

Most who choose this plan like to replace breakfast or lunch. Lunch is a good middle-of-the-day meal that some people are too busy to stop working for.

A lunch replacement shake of any flavor you like can provide you with energy and the nutrients you would have missed if you skipped lunch entirely.

The other consideration is that 'food is social' and if there is a main meal that you eat with others then you are best to keep that as your meal and replace the others.

This is a key to setting up a program which will allow you to minimize the disruption to lifestyle. If you can still eat the food you love at them main meal you do have then it is much easier to sustain a program over time.

If you are using this sort of program you should be able to eat the same food your friends or family are having without any real worry. Just make sure the portion size of the meal that you do have is moderate.

Shake flavors include chocolate, caramel, banana, vanilla, strawberry and much more. They vary in calories, flavor and the amount of vitamins and nutrients and it may take some experimenting before you find a type you like.

If you’re the type who needs breakfast to maintain energy and focus, there are many options available. Breakfast is a meal that many miss because they’re too busy or don’t have enough time to prepare. Prepackaged meals or shakes are good alternatives.

A lunch meal replacement simply contains food items that are low calorie, but satisfying and also provides energy and vitamins and nutrients. A typical lunch replacement meal might include soup, half a sandwich and some fruit.

Prepackaged meals for dinner might include chicken breast and mixed vegetables prepared in a low calorie, but nutritious method.

Always read the ingredients of prepackaged diet meals to be sure they don’t contain too many unhealthy ingredients that processed meals sometimes do.

Tips to Increase Success on a Meal Replacement Diet

The meal replacement diet is fairly easy to follow to lose a desired amount of weight or replace a meal you never have time for.

Meal replacements can be a very good tool for managing your eating habits and if you understand how to choose them for nutritional value, it improves your health.

One of the best tips you can use to be successful with the meal replacement diet is to also choose an exercise program and make other healthy food choices when you choose other meals.

If your main problem is time to prepare and eat a nutritious meal or if you’re on the go most of the time, choose a nutrition bar for your replacement meal. You may get more satisfaction by eating a bar than you would with a liquid meal.

Shakes can be a bit more inconvenient than bars, but when you want to slowly sip a meal and make it last, they may be the best choice for you.

Also, some shakes require refrigeration or a freezer while others can be consumed at room temperature.

Making your own meal replacement is a great way to save money and regulate the ingredients and calories that go into the meal. Preparing ahead of time in your free time can help you learn how to choose healthy items.

There are many recipes available online to make your own shakes too. You can add healthy ingredients such as avocado, banana, peanut butter and spinach to add flavor and nutrition.

When searching for the best meal replacements, try to find those with a total of between 250 and 350 calories.

Also, check out the nutrition of the meal on the label. Taste is a big factor, too - and you may have to try a few samples before you find a product label that you like.

Protein is one ingredient you should look for to keep you satisfied and full. About 12 to 20 grams of protein per serving is a good balance to look for.

Choosing the right amount of protein can keep you from fighting hunger pangs for up to 4 hours.

Finding shakes or meals that are properly fortified with vitamins and minerals is important to your health and ability to use replacement meals long-term. A meal should contain vitamins A, B, C, D, E, K and magnesium, potassium and calcium.

Look for low-fat replacement meals. Up to 15 grams of fat per serving is the best choice. Also, look for unsaturated fats rather than the unhealthy saturated fats on the label. Fiber is another important ingredient in replacement meals.

Three to five grams of fiber in a replacement meal can help keep you healthy and full. You can also add a few slices of fruit and vegetables to your meal replacement to make sure you’re getting the right amount of fiber and nutrition.

Replacing only one meal per day can greatly impact your weight loss program. Learn to make healthy choices on your own so you can eventually choose your own replacement meal options.

Use the readymade meal replacement diet as a short-term fix for losing weight and eating healthier. It’s a great way to begin a weight loss program and it’s easy to follow and plan for.

The quick weight loss you experience can also motivate you to eat healthy at each meal that you yourself plan, prepare and consume whenever the meal replacement option isn’t on the table.

We hope you found this report helpful to you and that you will put the content to good use for improving your health and well being.

Learn more about improving your general health by getting better Nutrition for your Cells

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We wish you well in your search for healthy diet solutions and your movement towards better health in all areas.

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Warren’s Notes :

Hi Again,

I have covered earlier in this newsletter my personal, current focus, on weight control and improving fitness.

Using meal replacement means that just adjusting weight just fits into other activity. The only real change is the my dog, Topaz, has more one-on-one time now as we are walking together most evenings.

He is 9 years old now and, in this current Summer heat, it's really too hot for him to be running in the bush anyway, so that's working out fine.

Aside from that we are continuing with normal work activity and renovating the house at home.
Lots of things are getting done but it seems that each time something is ticked off the To Do list there is another job to added.

Over the last month I've finished off a bricklaying project that extended our outdoor eating area (under the peppercorn tree) and added some adobe style benching with a pizza oven on top of it.
Next is to take down and old fence and replace it.

There always seems to be plenty to do to fill in the time that I am not officially working!

I hope all is well with you and you have a good month in Feb.

Keep well.


Remember, any time you want to learn more about anything in this ezine, or just need a chat about your health, drop me a line and I'll email back as soon as I can, and if you leave your phone number I'll even call you back on my dime!

I'm a real person, with a passion for helping people, so drop me a line!

Have a Laff!

If you are 30+ you will enjoy this blast from the past!

When I was a kid, adults used to bore me to tears with their tedious diatribes about how hard things were.

When they were growing up; what with walking twenty-five miles to school every morning.... Uphill... Barefoot... BOTH ways… yadda, yadda, yadda.

And I remember promising myself that when I grew up, there was no way in hell I was going to lay a bunch of crap like that on my kids about how hard I had it and how easy they've got it!

But now that I'm over the ripe old age of thirty, I can't help but look around and notice the youth of today. You've got it so easy! I mean, compared to my childhood, you live in a damn Utopia!

And I hate to say it, but you kids today, you don't know how good you've got it!

I mean, when I was a kid we didn't have the Internet. If we wanted to know something, we had to go to the library and look it up ourselves, in the card catalogue!!

There was no email or texting!! We had to actually write somebody a letter - with a pen! Then you had to walk all the way across the street and put it in the mailbox, and it would take like a week to get there! Stamps were 10 cents!

Child Protective Services didn't care if our parents beat us. As a matter of fact, the parents of all my friends also had permission to kick our ass! Nowhere was safe!

There were no MP3's or iTunes! If you wanted to steal music, you had to hitchhike to the record store and shoplift it yourself!

Or you had to wait around all day to tape it off the radio, and the DJ would usually talk over the beginning and @#*% it all up! There were no CD players! We had tape decks in our car.. We'd play our favourite tape and "eject" it when finished, and then the tape would come undone rendering it useless. Cause, hey, that's how we rolled, Baby! Dig?

We didn't have fancy crap like Call Waiting! If you were on the phone and somebody else called, they got a busy signal, that's it!

There weren't any freakin' cell phones either. If you left the house, you just didn't make a damn call or receive one. You actually had to be out of touch with your "friends". OH MY GOD !!! Think of the horror... not being in touch with someone 24/7!!! And then there's TEXTING. Yeah, right. Please! You kids have no idea how annoying you are.

And we didn't have fancy Caller ID either! When the phone rang, you had no idea who it was! It could be your school, your parents, your boss, your bookie, your drug dealer, the collection agent... you just didn't know!!! You had to pick it up and take your chances, mister!

We didn't have any fancy PlayStation or Xbox video games with high-resolution 3-D graphics! We had the Atari 2600! With games like 'Space Invaders' and 'Asteroids'. Your screen guy was a little square! You actually had to use your imagination!!! And there were no multiple levels or screens, it was just one screen... Forever! And you could never win. The game just kept getting harder and harder and faster and faster until you died! Just like LIFE!

You had to use a little book called a TV Guide to find out what was on! You were screwed when it came to channel surfing! You had to get off your ass and walk over to the TV to change the channel!!! NO REMOTES!!! Oh, no, what's the world coming to?!?!

There was no Cartoon Network either! You could only get cartoons on Saturday Morning. Do you hear what I'm saying? We had to wait ALL WEEK for cartoons, you spoiled little rat-finks!

And we didn't have microwaves. If we wanted to heat something up, we had to use the stove! Imagine that! And our parents told us to stay outside and play... all day long. Oh, no, no electronics to soothe and comfort. And if you came back inside... you were doing chores!

And car seats - oh, please! Mom threw you in the back seat and you hung on. If you were luckily, you got the "safety arm" across the chest at the last moment if she had to stop suddenly, and if your head hit the dashboard, well that was your fault for calling "shot gun" in the first place!

See! That's exactly what I'm talking about! You kids today have got it too easy. You're spoiled rotten! You guys wouldn't have lasted five minutes back in the 1980's or any time before!

The Over 30 Crowd

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Your Editor,
Warren Tattersall


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