Nourish Magazine

2ND EDITION YEAR 2023

WELLNESS AND NUTRITION MAGAZINE

LIMITED CIRCULATION • NOT FOR RETAIL SALE COMPILED BY HERBALIFE, INDIA.

A fresh new flavour to support your nutritional needs I N T R O D U C I N G PA A N F L AV O U R FORMULA 1 NUTR I T I ONAL SHAKE MI X • Formula 1 is a nutritious meal replacement that provides nutritionally-relevant amounts of macro- and micronutrients in a single serving, when consumed as per recommended usage specified on the product label.

• Each serving is packed with 94.2kcal per serve, 9gm high quality* protein. 3gm dietary fiber, 18 Vitamins & Minerals.

Key Features: • A nutritious meal replacement • Mix of protein, carbs and fiber to help feel full • Low Glycemic Index food** • Contains Nature identical flavoring substances • Contains Natural color • Quick to whip up, easy to personalize

Image is for representation purpose only. Disclaimer: This contains Sucralose. CONTAIN NON-CALORIC SWEETENER. This product is not for parenteral use. The product is not to be used by pregnant, nursing, and lactating women or children under 5 years, adolescents and elderly, except when medically advised by a physician or certified dietician or nutrition professional. This product is not intended to diagnose, treat, cure, or prevent any disease. Herbalife products are designed for use by adults as a part of a healthy well-balanced diet. Our products are formulated for adults and are labelled based on the adult Recommended Dietary Allowances. Before using this product as part of a weight control/ management program it is also advisable to consult a physician. Herbalife does not recommend (except under the supervision of a physician) that children/adolescents consume Herbalife products for weight loss, especially during their formative years. 30-day money-back guarantee. (For details visit our website www.herbalife.co.in) Herbalife products are exclusively available through its network of independent associates and not through any unauthorized sellers selling on e-commerce platforms. Herbalife recommends to buy products and avail services only from authorized independent associates. Herbalife shall not offer 30 days money back guarantee for any guarantee on quality and authenticity of products purchased from any unauthorized sales channels. Each serving provides an average of 19 g protein when mixed with 300 ml of Skimmed Milk or 1 serving of ShakeMate. *Contains soy protein isolate which is an excellent quality protein from vegetarian sources, it has a Protein Digestibility Corrected Amino Acid Score (PDCAAS) of 1. PDCAAS is the world standard for evaluating the quality of protein from different food sources and the highest possible score is 1. **Formula 1 Nutritional Shake Mix is tested and confirmed as Low GI. The testing has been conducted according to the Internationally recognized methodology (ISO 26642).

DEAR READER

As we embark on this journey together, our resolve to transform lives has never been stronger. We are humbled by the incredible milestones we have achieved and excited to share our vision for the next phase. With 23 years of unwavering commitment to India, Herbalife has not only evolved manifolds, but also nurtured the seeds of a healthier tomorrow within each individual. Our mission remains unchanged: to amplify our growth even further, and assist you on your path to wellness with top-tier nutrition products, unparalleled business opportunities, and an enriching experience for everyone. Aligned with our resolve to build a future of well-being, we're thrilled to announce our new addition to the weight management segment with 'Formula 1 Nutritional Shake Mix Paan Flavour' This unique offering combines an ideal balance of protein and nutrition with refreshing paan flavour, sure to become a favourite across the nation. With this new nutritional excellence, we welcome you to the second edition of the Nourish Wellness & Nutrition magazine for 2023. In this issue, as we navigate the ongoing festival season with more celebrations on the horizon, we emphasise the importance of maintaining a balanced diet plan. Our focus spans from transformative experiences to expert advice from nutritionists, practical tips on avoiding overindulgence during festivals, easily adoptable healthy alternatives, and much more.

With your continuous support, we will continue to nourish your well-being and help you thrive.

Feel free to share your suggestions and feedback with us at preferredcustomer@herbalife.com.

Wishing you an abundance of health and happiness!

Warm Regards, Ajay Khanna, SVP, Managing Director - India

HERBALIFE INDEPENDENT ASSOCIATE STORY

PREFERRED CUSTOMER STORY

01

02

HOW TO PREVENT BURNOUT: 9 TIPS TO REFUEL YOUR MIND

UNLOCK THE SECRETS OF QUALITY SLEEP

03-04

05-06

LISTEN TO YOUR HEART

GENERAL HEALTH FAQs: HOW NUTRITION, EXERCISE & MENTAL HEALTH ALL WORK TOGETHER 07-09

10-12

HOW TO HAVE A SPA DAY AT HOME: 5 DIY IDEAS

HOW TO CONTROL HUNGER: 5 PROVEN STRATEGIES TO CURB YOUR APPETITE 21-22

13-16

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CONTENT

CONTENT

OBESITY IS COMPLEX

TOP YOGA POSES TO IMPROVE

MOBILITY & FLEXIBILITY

23-24

25-26

MEAL REPLACEMENT

RECIPES

27-30

31-35

UNSCRAMBLE

36

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HERBALIFE INDEPENDENT ASSOCIATE STORY I had dreamed of a happy life with my husband, but the circumstances didn't align with my hopes. We married young and struggled to make ends meet, often going without proper food. Even though I worked to maintain my health, not getting enough proper nutrition had negative effects on how I felt and my overall well-being. To earn extra income, I took on small jobs, but they came with challenging conditions, like working without restrooms. Each day became a struggle, and the thought of going to work filled me with dread. Breaking free from traditional expectations wasn't easy, but I persevered, applying for various jobs until finally found a place in the insurance industry. Against all odds, I persisted. Challenges came, but so did my determination. With each setback, I found renewed strength. Failure wasn't an end; it was a call to try again. And so, through it all, I never gave up. Feeling frustrated with my weight, I attempted numerous programs without success until a colleague introduced me to Herbalife. Skepticism soon turned into amazement as I not only shed pounds but also experienced a surge of energy and focus. Inspired by my own results, I began helping others, eventually building a thriving business as a weight loss coach. With dedication, I rose to a supervisory role and made a profound impact on people's lives. Driven by my passion, I quit my job and embarked on a solo journey, breaking societal norms that frowned upon working outside my city. Overcoming obstacles, I traveled from city to city, offering personalized programs that yielded impressive results. Today, I proudly serve on the Global Expansion Team, a testament to my skills and dedication. Through hard work and unwavering commitment, I not only achieved my own weight loss goals but also found a fulfilling career where I make a difference in the lives of others every day.

Pragnya Priyadarshini Herbalife Independent Associate Date of Joining: July 1st, 2013

Note: This depiction is based on the presenter’s personal experiences.

Disclaimer: Herbalife products are not intended to diagnose, treat, cure, or prevent any disease. These results are not typical. Individual results will vary.

01

PREFERRED CUSTOMER STORY

HERE’S HER STORY

I am an associate professor known for my strong work ethic and dedication to my students. As a busy mother, I had to juggle my work responsibilities with family life, which led to anxiety and stress affecting my performance. Seeking sustainable solutions, I explored various strategies and techniques. Despite my efforts at the gym and consulting a dietician, I struggled to lose weight. However, discovering the power of personalized fitness and nutrition changed everything. Thanks to my coach Pragnya, I achieved a remarkable 16kg weight loss, improving both my physical and mental health. Now happier and more confident, I encourage others to seek guidance on their own health journey. With Herbalife, I finally have the time and resources to try new recipes and create delicious, healthy meals. Pragnya's expert advice also helped me develop on-the-go snacks and make sustainable changes to my diet and exercise routine. Today, I am satisfied with my weight loss and proud to set a positive example for my family, who have embraced Herbalife for a healthy, active lifestyle.

Dr. Pampa Sinha Herbalife Preferred Customer Date of Joining: November 1st, 2021

Note: This depiction is based on the presenter’s personal experiences.

Disclaimer: Herbalife products are not intended to diagnose, treat, cure, or prevent any disease. These results are not typical. Individual results will vary.

02

How to Prevent Burnout: 9 Tips to Refuel Your Mind

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Information is bound by what is known at the time. We are wired to make meaning & draw conclusions. But that may not be possible and conclusions we may make are not timeless. Recognize that information is not timeless

Stop consuming information nonstop

Being connected 24 hours a day can lead to mental strain and anxiety. Schedule regular times throughout the day to take breaks from watching, reading, or listening to the news.

Focus on something else

Calm your mind through intentional practices

Give your mind something else to think about other than the pandemic. It would be preferable to think about something that is energizing and uplifting.

Meditation is something often discussed but seldom practiced by many. It can also be useful to keep in mind the 6 Rs that help you manage stress and anxiety in a healthy way.

Practice a mindset of confidence

Practice a mindset of gratitude

This is more than “the little engine that could.” It is also a mindset of believing that we are capable of doing what is needed to overcome adversity. Confidence inspires hope.

Gratitude is a mindset that searches for and recognizes the things that we can be grateful for. The practice of gratitude energizes us and helps us in times of adversity.

Practice a mindset of connectedness

Practice a mindset of meaning and purpose

This is the mindset that I don’t have to do this alone and in fact, should not have to. That we are not alone and there are many who are on this journey, and together, we can overcome.

This is the mindset that my life has meaning, value and purpose. It is also a mindset that my actions have purpose and thus I must act to continue despite setbacks and difficulties.

Don’t Forget to Fuel Your Body

Practice a mindset of positivity

Like cars, our bodies too need fuel that helps our overall health. We must consume important sources of nutrients to support our cells in doing what they are designed to do.

It's not just about having a "glass is half full" orientation, but rather one that is nurtured by the positivity of gratitude, purpose, etc. It helps us cope with adversity through positive thoughts.

Source Article: Excerpts from https://iamherbalifenutrition.com/health-and-wellness/prevent-burnout/ Article written by: Dr. Kent L. Bradley, Chief Health and Nutrition Officer

04

Unlock the Secrets of Quality Sleep A Biohacker's Sleep Toolkit

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Getting sun exposure in the morning and avoiding bright lights in the evening can help regulate your sleep-wake cycle called your Circadian Rhythm. The safest time to look at the sun directly is the first 60 minutes of sunrise. Light Exposure

Temperature plays a crucial role in sleep quality. A cooler bedroom temperature (19-21 O ) can improve your sleep dramatically. Temperature

Contrary to popular belief, the quantity of food you eat is as big a disruptor of sleep as the quality of food. Going to bed hungry or extremely full will both disrupt sleep quality. Food

Regular physical activity can help you fall asleep faster and enjoy deeper sleep. If you combine this with active foam rolling 15-20 minutes before bed, the quality of your sleep will improve. Exercise

Changes in the ambient environment sound can disturb sleep. Using ear plugs or a white noise machine can ensure that your sleep is not disturbed by sound. Sound

The biggest disturbances to sleep are sound, light and temperature. If you are struggling with your sleep, try to control these variables. If your sleep patterns do not improve, we can start to look at techniques that calm the monkey mind. Sleep Toolkit Recap

Source Article: Excerpts from Unlock the secrets of quality sleep: Shayamal Vallabhjee, Sports Scientist and a Herbalife Consultant (Fitness and Education) Follow @shayamal on Instagram 06

General Health FAQs: How Nutrition, Exercise, & Mental Health All Work Together Immunity has become a hot topic as we continue to navigate through the new normal. When it comes to one’s health and wellness, there are many things to consider: we need to ensure that we get enough rest and sleep, put nourishing food into our bodies, engage in regular exercise, take care of our mental health, and manage our stress levels. Each of these factors plays a role in our overall well-being. But where do you start, and where can you find reliable advice on these topics? To answer frequently asked questions related to immune health, we gathered together a few of our experts and scientific leaders to share the best ways to keep your immune system working optimally so it can do what it’s meant to do: defend your body. These questions were answered by Susan Bowerman, Sr. Director, Worldwide Nutrition Education and Training. Nutrition and Immunity FAQs Most people know that protein is needed to build and maintain muscle mass and it also helps make meals more satisfying. But protein is an important player in keeping your immune system healthy, too. Specialized cells in your immune system are proteins, so your body needs protein from the diet to manufacture them. Fruits and vegetables are sources of vitamins and minerals, particularly vitamins A and C which support immune function. Along with healthy whole grains, fruits, and vegetables also provide plenty of fiber which supports digestive health – an important factor in immune function, since we have immune cells that line our digestive tracts. Fermented foods, such as yogurt, and pickled vegetables provide natural probiotics (the so-called “good bacteria”) that populate the digestive tract. Good bacteria support immune health by crowding out other bacteria that can potentially make you sick What foods can boost the immune system?

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07

Exercise improves overall health and a sense of well-being, and it’s also a great way to combat stress. Social distancing doesn’t mean you should stop working out. Working out will likely help you keep a feeling of normalcy and protect your psyche while you’re at home. Exercise will help you maintain a centered and more rational mindset. You can work out anywhere no matter how much space you have. All you need is your body weight and exercises where minimal equipment is required. Use this downtime to practice self-care, and to make time to take care of your body. Don’t let yourself miss out on all of the wonderful health benefits associated with exercise. But remember, if you are sick and choose to work out, listen to your body and don’t push yourself too hard with your exercise routine, or you can risk a temporary decline in immunological function. Why is it important to exercise regularly during these stressful times? According to a survey, 88 percent of organizations had encouraged or required staff to work from home during the COVID-19 pandemic, and the resulting social isolation led to emotional, physical, and mental fatigue, thus elevating stress levels. Over time, humans have evolved into social beings, surrounding themselves with family, friends, and groups with similar interests to help cope with life’s stressors and manage their mental health. Although we are now in the digital age where technology allows us to stay connected, we still desire human interaction, involving touch and in-person gatherings, to keep us mentally healthy, so it’s not surprising that many of us are experiencing anxiety, depression, and other mental health problems. Recognizing stress in ourselves and knowing how to manage it is particularly important today because chronic stress threatens our well-being and weakens the immune system’s ability to fight off infections. Stress also can harm physical and mental health. Has social distancing influenced mental health during this time? These questions were answered by Gary Small, Herbalife Advisory Board Mental Well-being & Immunity FAQs

Balanced meals do not have to be elaborate, but should include a healthy source of protein, a vegetable or fruit, and some source of healthy whole grains and healthy fats. Choose healthy proteins from low-fat plants or animal sources, such as fish/shellfish, lean meats, poultry, eggs, low-fat dairy products, and soy products such as tofu. Protein powders can also be used to make smoothies or stir into other dishes. Fruits and vegetables provide nutrients that support immunity, so a good goal is to include at least one fruit or vegetable with every meal and snack. The fiber in fruits, vegetables, beans, lentils, and whole grains act as food for good bacteria, so plenty of fiber is critically important, too. To make it easier and more convenient to get these healthy foods, add some canned beans to your cart, and pick up some loose-pack frozen fruits and veggies that you can easily add to cereal, yogurt, smoothies, soups, and stir-fries. Healthy fats from foods like nuts, avocado, or fruit or seed oils (such as olive or canola) help the body absorb fat-soluble vitamins, including vitamin A and provide the necessary fatty acids to support the integrity of every cell in your body. Ensure that you are drinking plenty of liquids throughout the day and keep in mind that tea and coffee count towards your daily fluid intake. What are some good nutrition habits to keep in mind while going for a quick grocery run?

These questions were answered by Samantha Clayton, Vice President, Worldwide Sports Performance and Fitness. Exercise and Immunity FAQs

How does exercise affect our immune system?

“Exercise stress,” when managed well, is a healthy stress that over time pushes your body to adapt and become stronger and more efficient. Some studies suggest exercising regularly is beneficial for immunological health, as it can have a positive effect on your body’s ability to remain well and fight off common illnesses. Other studies have found that during flu season, the temporary rise in body temperature can discourage certain bacterial growth and the stress relief benefits of exercise help to keep you feeling at your best.

08

How can we boost our mental well-being?

There are ways to cope with stress, better manage feelings and reduce worries during this time of uncertainty. Taking a walk, listening to music, or finding a quiet place to relax can help you reset your mental state and go back to tackling the day’s tasks. It’s also important to take time to unwind by participating in activities you enjoy or shifting your focus to something novel to help you relax and feel energized.

These questions were answered by Dr. Kent L. Bradley, Chief Health and Nutrition Officer. Stress & Immune Health FAQs

How does stress impact our immune health?

Acute stress can be both helpful and harmful to our bodies. 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 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. How can we reduce stress? Focusing on reducing our stress and improving our health can be accomplished with a handful of simple practices. I call them my 6 Rs: • Rest • Relaxation techniques • Recreation (keeping active) • Relationships (staying connected with others) • Routine • Reframing (reassessing the perceived stress so it no longer is viewed as a threat)

Source Article: Excerpts from https://iamherbalifenutrition.com/health-and-wellness/immunity-faqs/ Article written by: Dr. David Heber, Chairman, Herbalife Nutrition Institute

09

Listen To Your Heart

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10

The human heart is a muscular organ with chambers continuously pumping approximately 7000 liters of blood every day! The continued beating of the heart provides the body tissues with freshly oxygenated blood they need to survive [1] . The cardiovascular (CV) system, also called the circulatory system, maintains the distribution of blood throughout the body and is composed of the heart and the blood vessels - arteries, capillaries, and veins [2] . Cardiovascular disease (CVDs), a group of disorders of the heart and blood vessels include coronary heart disease, cerebrovascular disease, rheumatic heart disease, and other conditions, which are the leading cause of death globally, taking an estimated 17.9 million lives in 2019 [3] . This represents 32% of all global deaths, and of these, 85% were due to heart attack or stroke (https://www.who.int/india/health-topics /cardiovascular -diseases). In 2016, reports from India attributed 27% of total deaths due to non-communicable diseases to CVDs (https://www.who.int/india/health-topics/cardiovascular-disease s). It is indicated that the prevalence of cardiovascular diseases is high in India, even among people who are slightly older than 45 years [4] . The American Heart Association (AHA), in conjunction with the National Institutes of Health, annually reports the most up-to-date statistics related to heart disease, stroke, and cardiovascular risk factors, including core health behaviors (smoking, physical activity, diet, and weight) and health factors (cholesterol, blood pressure, and glucose control) that contribute to cardiovascular health [5] . CVD risk factors such as high blood pressure, overweight, obesity, and abnormal blood lipid and glucose levels have become prevalent among men and women of all socioeconomic strata of urban and rural Indian populations too [6] . While there are risk factors that we cannot modify (eg: age, gender, genes, ethnic origin), there are habits and choices that are modifiable such as tobacco use, physical activity, and what we eat and drink to decrease one’s odds in developing heart disease.

Modes of prevention, when mentioned, are either one of the three types: secondary, primary, or primordial prevention [7] . While secondary prevention includes efforts to prevent the recurrence of clinical events in patients who have manifested the clinical disease (like a heart attack or stroke), primary prevention aims to keep an individual at risk of heart disease from having a first heart attack or stroke, or needing angioplasty/surgery, or developing some other form of heart disease. In both cases, prevention focuses on controlling the risk factors by making healthy lifestyle changes and, if needed, taking medications. The most effective means of avoiding clinical events associated with CVD during one’s lifespan is avoidance of adverse levels of risk factors in the first place. This is primordial prevention, a concept introduced by Strasser in 1978 (primordial = existing from the beginning) [8] . Primordial prevention is now the basis of the American Heart Association’s definition of ideal heart health, which is represented as Life’s Essential 8™ (Ref image) which includes key measures for improving and maintaining cardiovascular health. This comprises of ‘health behaviors’ including eating better, being more active, quitting tobacco, and getting healthy sleep, and ‘health factors’ including managing weight, blood sugar, blood pressure, and controlling cholesterol [9] (These metrics are often updated and is suggested not to be used as the sole guide for individuals to shape prevention or health promotion strategies). Population-based cohort/observational studies indicate that a higher body mass index is associated with an increased incidence of coronary heart disease [10-12] . In addition, prolonged sitting time (>8h/d) and sedentary behaviors are also found to be associated with increased CVD risk [13, 14] . While the data on physical activity in India is sparse [6] , a cross-sectional survey as a part of the ICMR-INDIAB study assessed one in every two Indians to be physically inactive [15] . These studies emphasize to need to be physically active and move away from sedentary lifestyles to prevent the risk factors associated with CVD.

Life’s Essential

11

MODERATE

Processed Meat, Refined Grains, Sugar-Sweetened Beverage, Added Sugar, Trans Fat, Sodium, Saturated Fat

Alcohol intake (*optional), Water, Unsweetened Tea & Coffee

Fruits, Vegetables, Whole grains Nuts, Legumes, Seafood

One another factor that we can control is what we eat. Reduction in excess calories and improvement in dietary composition could prevent many primary and secondary cardiovascular events [16] . Based on detailed evidence, a healthy dietary pattern for individual and population cardiovascular health has been defined as one that is “high in vegetables, fruits, whole grains, seafood and fatty fish, legumes and nuts; moderate in low-fat and non-fat dietary products; lower in red and processed meat, refined grains and foods and beverages containing added sugars” [17] . Long-term dietary intake assessed through case-controlled food frequency questionnaire-based studies of acute myocardial infarction in a pocket of the Indian population indicated that diets

rich in vegetables and a-linoleic acid-rich oil could contribute to a lower risk of ischemic heart disease [18] . Irrespective of the kind of diet, different healthy eating patterns- Healthy Eating Index-2015; Alternate Mediterranean Diet Score; Healthful Plant-Based Diet Index; and Alternate Healthy Eating Index - were similarly effective at lowering risk across racial and ethnic groups and other subgroups studied, and that they were statistically significantly associated with lower risk of both coronary heart disease and stroke [19] . Thus, maintaining a healthy weight, exercising, adopting a healthy diet, and quitting smoking (if in habit) followed by a healthy sleeping pattern seems to benefit cardiovascular health. Let us move a muscle and eat right, for our heart’s content!

Author: Veena J. Bettadapura, PhD, Senior Manager, Scientific Affairs, Herbalife India

References: 1. Chapter 5-Anatomy and Physiology the of Cardiovascular System. Jones and Bartlett Publishers. p. 35-51. 2. Chapter-5 Cardiovascular System. Pearson Education Inc. 145-184. 3. WHO CVD Risk Chart Working Group. World Health Organization cardiovascular disease risk charts: revised models to estimate risk in 21 global regions. Lancet Glob Health, 2019. 7(10): p. e1332-e1345. 4. Bhatia;, M., et al., Impending epidemic of cardiovascular diseases among lower socioeconomic groups in India. The Lancet Healthy Longevity, 2021. 2(6): p. E314-E315. 5. Tsao, C.W., et al., Heart Disease and Stroke Statistics-2022 Update: A Report From the American Heart Association. Circulation, 2022. 145(8): p. e153-e639. 6. Prabhakaran, D., P. Jeemon, and A. Roy, Cardiovascular Diseases in India: Current Epidemiology and Future Directions. Circulation, 2016. 133(16): p. 1605-20. 7. Lloyd-Jones, D.M., et al., Defining and setting national goals for cardiovascular health promotion and disease reduction: the American Heart Association's strategic Impact Goal through 2020 and beyond. Circulation, 2010. 121(4): p. 586-613. 8. Strasser, T., Reflections on Cardiovascular Diseases. Interdisciplinary Science Reviews, 1978. 3(3): p. 225-230. 9. Lloyd-Jones, D.M., et al., Life's Essential 8: Updating and Enhancing the American Heart Association's Construct of Cardiovascular Health: A Presidential Advisory From the American Heart Association. Circulation, 2022. 146(5): p. e18-e43. 10. Canoy, D., et al., Body mass index and incident coronary heart disease in women: a population-based prospective study. BMC Medicine, 2013. 11(1): p. 87. 11. Rimm, E.B., et al., Body size and fat distribution as predictors of coronary heart disease among middle-aged and older US men. Am J Epidemiol, 1995. 141(12): p. 1117-27. 12. Willett, W.C., et al., Weight, weight change, and coronary heart disease in women. Risk within the 'normal' weight range. JAMA, 1995. 273(6): p. 461-5. 13. Chomistek, A.K., et al., Relationship of sedentary behavior and physical activity to incident cardiovascular disease: results from the Women's Health Initiative. J Am Coll Cardiol, 2013. 61(23): p. 2346-54. 14. Warren, T.Y., et al., Sedentary behaviors increase risk of cardiovascular disease mortality in men. Med Sci Sports Exerc, 2010. 42(5): p. 879-85. 15. Anjana, R.M., et al., Physical activity and inactivity patterns in India – results from the ICMR-INDIAB study (Phase-1) [ICMR-INDIAB-5]. International Journal of Behavioral Nutrition and Physical Activity, 2014. 11(1): p. 26. 16. Yu, E., V.S. Malik, and F.B. Hu, Cardiovascular Disease Prevention by Diet Modification: JACC Health Promotion Series. J Am Coll Cardiol, 2018. 72(8): p. 914-926.

17. Pan, A., et al., Diet and Cardiovascular Disease: Advances and Challenges in Population-Based Studies. Cell Metab, 2018. 27(3): p. 489-496. 18. Rastogi, T., et al., Diet and risk of ischemic heart disease in India. The American Journal of Clinical Nutrition, 2004. 79(4): p. 582-592. 19. Shan, Z., et al., Association Between Healthy Eating Patterns and Risk of Cardiovascular Disease. JAMA Intern Med, 2020. 180(8): p. 1090-1100.

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How To Have A Spa Day At Home:

5 DIY Ideas

Everyone needs a bit of “me” time once in a while. After a stressful day, it’s the best remedy. Setting aside time for yourself is important for your overall well-being. Consider a spa day to relax, unwind, and clear your mind from the stress of daily tasks and responsibilities.

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6 ways to create a DIY spa experience

We think of spas as a place to unwind and pamper ourselves, but did you know you can create a spa-like environment in the comfort of your own home?

Here are the top DIY tips for creating a spa experience without ever leaving the house:

Take a relaxing bubble bath

Simply add a gentle, sulfate-free bubble bath product, light candles, play music, and immerse yourself in relaxation. Bath teas filled with herbs can enhance the scent. A warm soak relieves muscle tension, opens pores, and clears the mind. If a bathtub is unavailable, consider a hot shower, swimming, or a jacuzzi for pampering and relaxation.

Apply a facial mask

You can enjoy a high-quality facial mask experience just at home. Choose a facial mask with a refreshing scent like rosemary or mint, and go for clay masks or sheet masks. Apply the mask & let it dry. For better pampering, do it while relaxing in a tub with steam, bubbles, and aromatic scents. Masks with bentonite clay offer skin toning & great absorption.

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Don’t forget the hair mask

Besides treating your skin and giving it a good face mask, it is also important to give your hair the care it needs. Use a hair mask to moisturize and nourish your mane. You will benefit the most if you have damaged, dry or frizzy hair. Make sure to use a hair mask that is appropriate to your hair type, or you can create your own.

DIY Hydrating Hair Mask

Ingredients: 1 ripe avocado 2 tsp coconut oil 3 TBSP aloe gel

Directions: • Mix all ingredients, with more coconut oil for long or thick hair. • Apply to damp hair, starting from ends & working up to the top. • Wrap hair in a bun or hair cap & keep it so for 30-40 minutes. • Coconut & avocado nourish hair, and aloe moisturizes scalp. • Rinse with lukewarm water & sulfate-free shampoo, conditioner.

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Scrub away the day

There are some days when you just want to scrub all of your problems away. Well, why not make it a self-indulgent experience and use an exfoliating scrub that smells great? It contains scrubbing particles that slough off the dead skin cells. And, once you experience how soft and silky your skin feels, you’ll forget about all your troubles!

Moisturize from head to toe

There’s nothing like slathering on a hydrating moisturizer immediately after a good exfoliation or bubble bath. Use a nice moisturizing lotion & pamper your entire body! Apply & massage when your skin is still damp to seal in that much-needed moisture. Your skin will look more youthful as a result and will ease away the stresses of the day. Prioritize self-care without guilt. Whether it's a bubble bath, a face mask, reading a book, or savoring a cup of tea, pampering yourself goes a long way. Remember, self-care is self-love, and you deserve it!

Source Article: Excerpts from https://iamherbalifenutrition.com/health-and-wellness/home-spa/ Article written by: Laura Chacon-Garbato, Director, Worldwide Nutrition Education and Training

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LAKSHYA SEN With Herbalife I have realised the importance of good and proper nutrition to maximise my performance that helps me be the difference.

Badminton, India Herbalife Sponsored Athlete

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SMRITI MANDHANA With Herbalife , I've come to understand the significance of optimal nutrition in unlocking my full potential.

Cricket, India Herbalife Sponsored Athlete

Images are for representation purpose only. Before embarking on any physical activities, please consult your physician.

WELLNESS Images are for representation purpose only.

FOR EYES THAT ARE ALWAYS WORKING

A scientifically designed formula, which contains ingredients that supports eye health^

(iii) Vitamins C, E and minerals like Copper and Zinc that have antioxidant properties

(i) A combination of Lutein and Zeaxanthin*: • Clinically proven to support macular health • Improves Macular Pigment Optical Density (MPOD)

(ii) Vitamin A and mineral Zinc that helps in the maintenance of normal vision

(iv) Lutein: Lutein helps filter blue light

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Disclaimer: 1. Herbalife products are not intended to diagnose, treat, prevent or cure any disease. Pregnant or lactating women should consult their physician prior to use of this product. Please see individual product label for detailed information. 2. Herbalife Nutrition products are exclusively available through its network of independent associates and not through any unauthorized sellers selling on e-commerce platforms. Herbalife Nutrition recommends to buy products and avail services only from authorized independent associates. Herbalife Nutrition shall not offer 30 days money back guarantee or any guarantee on quality and authenticity of products purchased from any unauthorized sales channels. For details, please reach out to our Associate Service team at 080-40311444.

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How To Control Hunger: 5 Proven Strategies To Curb Your Appetite

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Use protein as a hunger-buster

Protein satisfies hunger better than carbohydrates or fat, so include lean protein in meals and snacks for a sense of fullness, better digestion, and mental sharpness.

Water and fiber are calorie-free & fill you up due to their bulky nature. Non-starchy vegetables and fruits having these content help without adding many calories. Fill yourself up with watery, high-fiber foods

Exercise can help control hunger

Exercise can suppress hunger hormones, which can curb your appetite. But to keep up the energy, your body needs to fuel up properly before and after their workouts.

Drink fluids to help you feel less hungry

Drinking fluids with your meals makes them more filling. And some people confuse thirst with hunger, so they end up overeating. If you stay hydrated, it’s less likely to happen.

Eating small meals every few hours stabilizes blood sugar levels & prevents hunger spikes. Also, knowing that you'll eat again soon helps manage hunger effectively. Eating small, frequent meals can help curb your appetite

Source Article: Excerpts from https://iamherbalifenutrition.com/healthy-weight/control-hunger/ Article written by: Susan Bowerman, Sr. Director, Worldwide Nutrition Education and Training

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Obesity Is Complex:

People who struggle with obesity face a double-edged sword. Not only is there a social stigma for overweight bodies, but obesity has also been harshly oversimplified. I often come across the misconception that obesity is only caused because people consume more calories than the ones they spend as if the behavior could be summed up in a basic math equation. Such a simplistic analysis of obesity can be harmful as it negates its complex root causes and denies the difficulty of managing one’s weight. If overcoming obesity was so simple and easy to do, then why is it considered a growing global epidemic with over 800 million people currently living with the disease? What can nutrition education and supportive communities do?

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Many people may not fully grasp the multifaceted reasons that cause obesity. The Complex Systems Theory states that phenomena that are composed of many interacting components whose behavior or structure is difficult to understand can be called complex. Well, obesity is positively a complex condition, and simplifying it to any one cause can make treating it even harder. This is why we need to break down the root causes of obesity and raise awareness about the disease. The World Obesity Day organization has identified nine main root causes of obesity: The roots of obesity run deep

By surrounding yourself with a supportive community of like-minded people, in other words, others who want to live a healthy active lifestyle, you can significantly increase the odds of reaching your goals. A study published in the British Journal of Sports Medicine found that people who regularly walk in groups have lower blood pressure, resting heart rate, and total cholesterol. Exercise also leads to a reduction in body fat and Body Mass Index (BMI). Our independent associates play these roles in their local communities, motivating others and encouraging regular physical activity. As coaches and mentors to their customers, they help others make healthier choices and stay on a path to better wellness, using tools, training, and materials developed by our experts in nutrition, health, and fitness. Access to good nutrition is critical to solving the challenges posed by food insecurity, including obesity. When looking at delivering nutrient-dense foods to the most remote food deserts in the world, there is no way currently for fresh food to compete on cost-effectively delivering safe and nutrient-dense food, compared to processed food. To help solve this problem we launched our Nutrition for Zero Hunger initiative; a global program that provides critical resources and expertise to communities around the world. Our goal is to increase access to healthy foods and nutrition education for vulnerable populations around the world, by increasing awareness, donating nutrient-dense products, and collaborating with our global partners. Through nutrition education and support, we can continue to address the problem of obesity in our communities, one customer at a time. Supportive communities have the power to make a difference Even in food deserts and swamps, healthy eating can be achieved by making informed decisions that can only come through education. This behavior change helps our communities fight obesity. We also need to remember that health is holistic, and balanced nutrition is only part of the equation for a healthy and happy life. A consistent exercise regimen and a supportive community are also essential to losing weight and getting healthy.

• Biology • Food • Genetic Risk • Health Care Access

• Life Events • Marketing • Mental Health • Sleep • Stigma

However, just because something is complex does not mean it cannot be addressed. The science of complexity gives us tools to understand the interrelatedness of factors and causes us to pause and reflect on the key drivers that may not be intuitive. Since obesity is associated with conditions like hypertension and diabetes, which are risk factors for the major causes of death (cardiovascular diseases), we must pause to see the relatedness of it all. We live in an interconnected complex world and it will take a broad-based approach including a global approach, interdisciplinary collaborations, nutrition education, policy, and a sensing mindset where we learn and adapt based on evidence of impact. As a global nutrition company, we empower people to access important and appropriate information about nutrition, health, and well-being. One of the ways we do that is by educating consumers about nutrient density. The concept of nutrient density, which is a measure of how much nutrition you get per calorie eaten, is important to a healthy diet. Remember, 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, while another choice may provide empty calories from sugar and fat with no significant nutrients. The Role of Nutrition Education in Fighting Obesity

Source Article: Excerpts from https://iamherbalifenutrition.com/nutrition-facts/nutrition-education-obesity/ Article written by: Dr. Kent L. Bradley, Chief Health and Nutrition Officer

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Top Yoga Poses To Improve Mobility & Flexibility Flexibility and mobility have been topics of interest, especially in the context of exercise, stretching, and yoga. Let’s take a look at how they both work together to improve your athletic performance, the correct times to stretch, and examples of yoga poses that can help you become more mobile and flexible.

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Flexibility refers to the ability of muscles to lengthen, while mobility is the ability of joints to move along the entire range of motion without any restriction or discomfort. What is the difference between flexibility and mobility?

Yoga benefits both muscles and joints, so it is better performed after a workout or even the next day. Some yoga styles like AcroYoga will require more mobility and flexibility than others. How yoga helps improve mobility and flexibility

Here are recommended yoga poses:

Thus, pre-workout should focus on mobility, while post-workout should prioritize flexibility.

Pre-workout exercises to improve mobility

To increase mobility and facilitate the full movement of joints, you can perform several exercises using your body weight. Before a workout, mobilize & prepare these four key areas by maximizing the movement angles with fluid motions. • Ankles • Hips • Spine • Shoulders

Pigeon Pose, a hip opener, stretches & lengthens ligaments, muscles, and IT band. It relieves sciatic nerve tension & targets psoas, groins, and adductor muscles.

Post-workout stretches to promote flexibility

You can perform dynamic or static stretching after a workout to improve flexibility. The latter takes longer to stretch the muscles. Avoid static stretching before exercise to prevent muscle injuries. Doing it post-workout relieves muscle tension and reduces soreness.

Another pose is Garland Pose. Garland pose helps to stretch the hips and inner thighs and lengthen the spine. Doing this exercise also helps your pelvic and hip joints. The connection between mobility and flexibility Mobility and flexibility work together to improve athletic performance. Therefore, include both in your training routine. Yoga is an excellent addition after your workout or the next day. Also, remember to address any closed or tense points you might notice in your body, to reduce the risk of injury

Source Article: Excerpts from https://iamherbalifenutrition.com/fitness/yoga-mobility-flexibility/ Article written by: Emine Basarir, Personal Trainer and Member, Fitness Advisory Board

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Why Meal Replacements?

Whether leading a busy and active lifestyle or trying to control your weight, it can be hard to ensure you give your body the required nutrition each day. Meal replacements, along with diet and exercise, offer an alternative, effective solution to weight control and weight management.

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Important aspects of meal replacements

Glycemic Index

Behavioral Changes

Nutrient Density

Glycemic Index (GI): It is an index of carbohydrate foods that indicates how quickly the food causes an increase in blood glucose levels. When you consume foods with a high GI, your blood sugar will spike and then fall sharply, promoting lethargy and hunger. By contrast, when you consume low glycemic foods, your body digests and absorbs them at a slower rate, thus promoting satiety 1 . Meal replacements that have a Low Glycemic Index can curb appetite despite the lower calorie intake.

HIGH GI PROUDCTS

LOW GI PROUDCTS

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Nutrient density: It is the measure of the nutrient content of foods, expressed per reference amount, typically 100 kcal, 100 g, or per serving. 2 Most meal replacement products may deliver vitamins and minerals to make them nutrient dense. Meal replacements promote a high-quality diet by being nutrient-dense and having a low GI. When combined with resistance exercise, meal replacements can also help promote lean body mass to maintain or build lean muscle. Behavioral Changes 3 : Aside from the nutritional considerations, we should also look at how behavioral patterns formed by taking meal replacements influence weight management. Adopting them can bring about several positive changes in behavior, contributing to the overall success of weight loss or maintenance endeavors. Here are the key behavioral changes associated with incorporating meal replacements into one's diet. • Enhanced Convenience: Lack of time to prepare healthy meals is one of the biggest barriers to losing weight. Meal replacements make it easier to plan meals. With readily available and convenient solutions, individuals can easily adhere to their dietary goals without the stress of time-consuming meal planning & preparations. • Increased compliance: Sticking to a specific diet plan can be challenging, especially when tempted by unhealthy food choices. By replacing meals with nutritionally balanced options, individuals are less likely to give in to unhealthy choices, making it easier to stay on track with their weight management journey. • Regular eating pattern: Repetition and routine are key in a weight loss or weight maintenance journey. Eating at regular times throughout the day and avoiding long periods of time between each meal positively affect your energy level and hunger. • Accuracy of calorie estimation: Dietitians typically advise consuming a certain number of calories throughout the day, depending on your health goals. Meal replacements – when prepared as suggested – are an easy, precise way to keep track of how many calories you are consuming. • Quality of food consumed: Cutting back on calories can make it difficult to obtain the required nutrients. Meal replacements are often fortified vitamins, minerals, protein, and fiber, which help avoid a nutrient gap.

• Positively affects self-monitoring

• Recording dietary intake helps people become aware of their current food-related behaviors. Tracking meal replacements is easy, making self-awareness of target behaviors and outcomes easier.

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