The word “protein” is derived from the Greek word “protos,” meaning “first in rank or position” – and for good reason. Protein serves so many important functions in the body that it’s vitally important to meet daily needs, which can vary quite a bit from person to person.

Learn more about Protein daily intake with Susan Bowerman
M.S., RD, CSSD, CSOWM, FAND
Senior Director, Worldwide Nutrition Education and Training, Herbalife Nutrition

Your daily protein needs depend on many factors, like how much you weigh and how much muscle you have—not just whether you’re male or female. But you might not know that if you did a simple search on the Internet.

You’ve probably read that most people eat more than enough protein to meet their needs, or that the protein needs of the “average” woman is about 46g per day, and the average man needs about 56g. But keep this in mind: these guidelines that have been established by the Food and Nutrition Board of the Institute of Medicine are set at levels to simply meet the basic needs of most people.

How Much Protein Is Right For You? Is One Guideline Correct?

Does a “one size fits all” model for protein make sense? Calorie needs differ from person to person, so why not protein? After all, people come in all different sizes, and their body composition is highly variable. It stands to reason that protein needs could vary a lot, too.

One guideline from the Institute of Medicine recommends that we eat 10 to 35 percent of our total daily calories from protein. This guideline helps a little—a least it attempts to tie protein needs to calorie needs. But the percent-of-calories range is pretty wide, and most people would be hard-pressed to figure it out anyway.

So, how can you estimate out how much protein your own body needs? Here are two ways.

Method 1: Calculate Using Your Lean Body Mass

Since protein is so important in maintaining your lean body mass (basically, everything in your body that isn’t fat), the suggested amount that you should eat every day depends, in part, on how much lean mass you have.

Ideally, you’d get a body composition measurement done (some home bathroom scales even do this for you), which would tell you how much lean body mass you have. Then you could easily determine the amount of protein suggested for you.

That would be 0.5 to 1 grams of protein per pound of lean body mass. If using the metric system, that’s about 1 to 2 grams of protein per kilogram of lean body mass.

Method 2: Calculate Using Your Body Weight
Of course, not everyone has access to body composition analysis. And if you don’t, you can estimate your protein needs based on your current body weight. It’s not a perfect method. It doesn’t take into account how much muscle mass you have, but it does at least account for differences in body size.

Here’s how to calculate your protein needs:

  1. In pounds: multiply your body weight by 0.7
  2. In kilograms: multiply your body weight by 1.5

The number you get is a reasonable target for the amount of protein, in grams, that you should eat each day.

So, a woman who weighs 140lbs (64kg) should aim for about 100g of protein a day. A 220lb man (110kg) should shoot for at least 150g of protein.

With either method, the recommended amount of protein is more tailored to your needs than general recommendations based on gender alone. Of course, if you have a specific
athletic goal in mind, such as strength training or endurance, your needs might vary somewhat, and you can find more detailed information in my guide for calculating macros for athletic performance.

How to Calculate the Amount of Protein in Typical Foods

Now that you’ve got a rough idea of how much protein you should be eating every day, you’ll want to estimate how much you’re actually eating. I find it easiest to estimate the amount of protein in a meal in 25g units, and the amount for snacks in about 10g units.

Here’s why. Common portions of many protein foods we eat at meals conveniently have about 25g of protein, and protein snacks tend to fall in the 10g range. So, it makes it easy to keep track. For example, 3 ounces of cooked fish or poultry has about 25g of protein, and a snack of a single-serve carton of yogurt, a protein bar, or a handful of roasted soy nuts would have about 10g of protein.

If you’re a woman aiming for about 100g of protein a day, you can easily do that by taking in 25g (one unit) at each meal, and have a couple of protein snacks. If you’re a male aiming for about 150g a day, you can simply double up your protein units at a couple of meals in order to hit your target.

Practical Tips to Help Measure Your Protein Intake

  1. Make sure to read nutrition labels so you can more accurately keep track.
  2. For more accuracy, weigh your cooked proteins a few times so you get familiar with the amount of protein in your usual portions.
  3. Use an app to encourage daily tracking.
  4. If you need to up more protein, try meal replacement or protein shakes, which you can tailor to your personal needs with additional protein powder or other protein add-ins like yogurt, cottage cheese, tofu, or nut butter.
  5. Don’t just focus on protein – your overall dietary balance matters, too. So be sure your daily diet includes plenty of healthy carbs (from fruits, vegetables, whole grains, and beans) as well as some good fats from nuts, avocado, and vegetable oils.

About Herbalife Nutrition
Herbalife Nutrition is a global company that has been changing people’s lives with great nutrition products and a proven business opportunity for its independent distributors since 1980. The Company offers high-quality, science-backed products, sold in over 90 countries by entrepreneurial distributors who provide one-on-one coaching and a supportive community that inspires their customers to embrace a healthier, more active lifestyle. Through the Company’s global campaign to eradicate hunger, Herbalife Nutrition is also committed to bringing nutrition and education to communities around the world.

For more information, please visit IAmHerbalifeNutrition.com.

This blog is really mostly about why I don’t like asking for financial help and belief in wealth.

Let’s start with my belief;

With money, a person can control [almost] everything and everyone.

It makes people powerful — helps you manipulate people around you. Money can make people who hate you love you, and I believe that the love we get from those people is not permanent.

In my experience those people who asks financial help or expensive gifts only love you because they need you or something from you.

What happens after you loose all the money? What will happen if you stop giving them what they asked for? They’ll get disappointed and mad. They’ll start talking 💩 behind your back. But Sweetie, REALITY CHECK! They do not have your back. They never had and they never will. May they be a very close friend or a family member. They are all the same and they should not be trusted. Most of the time, once they get what they want from you, they’ll blame someone else about the rumor that they started themselves while they were angry at you. And as a foolish person, you’ll believe them (because you think they really do love you).

I don’t like debts. Especially indebtedness or in Tagalog, “utang na loob”. Indebtedness is the worst kind of debt that no matter what you do, it’s just never enough payment. It will be with you as long as you live.

How is “utang na loob” connected to me not asking for financial help? Money is a big deal. No, it’s a HUGE deal… and there are people that once you borrow money from them you are also indebted and expected to be available when they need you and when they need something from you, you must give it.

To avoid asking for financial help, I work my a$$ off for almost 24 hours a day, 7 days a week. Just to provide my son’s and my own needs.

I learned not to buy things that I cannot afford and to always prioritize needs over wants.

How about you? What are your thoughts about this topic? Let me know.

The title made you click, huh? Does that mean you are one of those friends who always try to reach out but always left on read? Are you the type of person who wants to reach out but is terrified of getting rejected? Don’t worry you are not alone.

Reaching out to friends is hard. Staying connected is hard. Most of the times when we ask them how they’re doing, the conversation between you and your friend is going to be quick and awkward. Have you experienced that? Me, many times. LOL But those experiences didn’t stop me from sending random messages to my friends.

If we share the same thoughts, would you share this? So that maybe some of your friends who you want to reach out to will have a clue of what you feel or what type of a friend you are.

Hey Friend!

When I reach out to you and ask you “how are you?”, that doesn’t mean I want to hear some tea or I need something from you. I just literally want to know how you’re doing. Maybe it’s because I read an unusual post (sad, happy, angry thoughts you posted or shared online) or maybe it’s because I remembered something from the past and you were part of it, and I wanted to know what’s up with you these past years, months or days. That’s just it and nothing more.

There are times I may react to your posts and/or stories just to have an interaction between us, and somehow start a conversation that might or might not become awkward.

Well, I really don’t care if it becomes awkward. I don’t need you to ask how I’m doing. I just want you to know that I am here if you want/need to talk to someone. Don’t worry if we’re not talking about what’s been happening to my life. I am just here FOR YOU.

Also, I am not forcing you to say what you don’t want to say. I respect your privacy, choices or decisions. Still, I am here for you. I can be a shoulder you can lean on. You can cry without telling me what happened. You can just curse and shout, just let it all out. I am here to make you feel better, not to stress you out.

There are people who leave me on read A.K.A. seen-zone. Some people react to my messages with a thumbs up or a heart or any emoji. That’s fine with me. I understand that not all people is open to talk about they’re feelings. I understand that people choose who they want to open up to or want to talk to. That’s okay. No hard feelings. Not a big deal.

The important thing is that you know that I am here for you.

Let us not complicate life with a foolish pressure to respond to every messages we get. It may seem rude but that’s okay. At least we now have a clue as to which people we can reach out to.

Cleaning my body is one of my ways to calm myself and I make sure I use trusted products to cleanse my face and body.

Have you heard about Coco Cider Soap? Unique, huh? Well, it might be the next essential item that you need to include in your bathing essentials.

Coco Cider Soap from Bakku2Basik’s is the first of its kind in terms of combining Coco cider with Activated Bamboo Charcoal and Kojic Acid.

The Bakku2Basik’s Coco Cider Soap is also organic. If that’s not enough reason for you to use it, here are 3 more reasons.

1. Coco Cider Soap produces intense whitening. In a country obsessed with whitening, this is a benefit that is most welcomed by a lot of people.  

2. It is designed for all skin types. Dry skin, oily skin, and even combination skin can benefit from Coco Cider Soap

3. It’s safe for children 3 years old and above. If it’s safe for kid, you know that it’s made of the most gentle ingredients to ever touch your face. 

The Bakku2Basik’s Coco Cider Soap is made of natural, raw, and unfiltered Coco Cider Vinegar infused with Activated Bamboo Charcoal. Coco Cider helps in moisturizing the skin, preventing skin cancer, treating oily skin, and has antioxidants that slow down the aging process to provide a youthful skin.

The Activated Bamboo Charcoal fights acne, reduces pore size, tightens the skin, clears blemishes, and even treats psoriasis. Together, these two ingredients, contribute to the overall wellness of the skin which is the goal of anyone who is on the constant lookout for something to help them have clear, beautiful, healthy, glowing skin. 

You can buy Bakku2Basic’s Coco Cider Soap from A Happier Life with Jen.

Is it safe to say that most of the people right now are undergoing a stressful situation? Are you dealing with one right now? I know I am. Stress affects everyone; it’s a natural response for how our brains and bodies react to demands or stressors and learning how to manage stress is important to our overall well being.

According to the annual Stress in America report by the American Psychological Association, money and work continued to be a significant stressors in 2018. One interesting finding, however, was an increased tolerance for stress across all generations.

Did you know that not all stress is bad? It is said that stress is part of our evolutionary “fight or flight” response, a way to defend ourselves against sudden danger or threats. Our body’s reaction to stress helps us feel more alert, focused, and motivated.

The key is to manage stress efficiently. If left unchecked, chronic stress can take a toll on our minds and bodies.

Managing Stress Through Healthy Eating

Our immune systems require adequate amounts of sleep, exercise, and good nutrition. Unfortunately, long-term stress can lead to fatigue and negatively impact our moods, making it difficult to make healthy lifestyle choices.

Many people tend to overeat during times of stress, turning to foods that are quick and comforting but often loaded with fat, salt, and sugar. And if you’re overusing caffeine or having caffeine in the evening to boost your mood and energy, that can backfire by disrupting your sleep.

Being mindful of what you eat, especially during stressful circumstances, can help you manage stress levels and change the way you respond to it.

Here are a few reminders for healthy eating:

  • Avoid Mindless Snacking
    High-calorie comfort foods can stimulate the release of certain chemicals in the brain that make us feel rewarded, but only in the short term. They also make us want to keep eating, and in a vicious cycle, overeating can lead to weight gain, which increases psychological stress. Sugary treats like ice cream might also give you a temporary feel-good moment, but it’s always followed by a crash.

    If you feel the need to eat, reach for nutritious, hard, and crunchy foods that can help relieve stress by putting tight jaw muscles to work. Better alternative snacks include almonds, soy nuts or baby carrots.
  • Eat Regularly and Don’t Skip Meals
    When you’re stressed, it’s easy to put off meals or even skip them altogether. As a result, your mood and energy levels will suffer. Blood sugar levels can fall, leading to increased stress. If stress is an appetite-killer, try eating smaller amounts of food more often during the day.

    Also, remember to keep mealtimes pleasant and separate from work or other sources of stress. If you’re eating at a desk while you work, or paying bills while you eat dinner, something’s got to give. Take a little extra time to slow down and relax while you eat. That way, you’re likely to eat less and enjoy it more.
  • Managing Stress Through Physical Activity
    Whether you feel like it or not, exercise is a great stress reliever. When you exercise, your body releases endorphins that naturally make you feel good. For some people, gentler, low-intensity workouts such as yoga, Pilates, or a relaxing walk in the park are the best remedy for stress. Others prefer high-intensity workouts such as sprinting and running.

    Whatever exercise makes you feel good and accomplished, there is a good chance you can try it at home. Check our Herbalife Nutrition Fitness Portal for training routines for every fitness level! You can start by practicing these simple exercises:
  • Don’t Forget About Sleep
    When we don’t get enough sleep, our bodies release more cortisol than usual. Cortisol is a stress hormone, which in excess can have us looking tired and stressed out. Sleep helps our body go into repair mode, renewing our cells. This is vital for our entire body, and a good night’s rest can help relieve psychological stress.

    Collectively, nutrition, exercise, and sleep promote better health, and while they won’t take away the stressful situations, they can help you better manage stress levels and achieve a better overall well-being.

    There are actually 6 tips to follow to get a quality rest and you can read it here in this link.

Since the pandemic happened, a lot of people have lost their jobs and now struggling to find a way to get through each day without a stable income, and I am one of them. Days after loosing my clients, I’ve decided to learn new skills using what I already have at our house, which was the stove and oven toaster. I’m now teaching myself how to bake and sell it online.

Food business is now booming and many people have entered the same field, may it be online of offline.

As I have observed, many Filipinos have already started putting up their own little ventures by offering something that we all love—food. Ube pandesal and Baked sushi are two trending in the online food business since the month of June 2020 started. One of the trending snacks I’ve tried was the Palitaw with a Twist by Palitaw Queen.

Full of creative minds and determined souls have shown their resiliency and inventiveness through these food ventures.

If you are interested to start a home business of your own, here are some helpful tips from homemaker, Cherish Ong-Chua, Vice President, Finance and Marketing, at Hanabishi.

  1. Think about a product that you want to offer.
    Are you or someone in your family good in baking or cooking? Capitalize on your skill and passion in determining the product you want to offer.
  2. Know your target market.
    Ask yourself if the product you’d like to put out there has a market. Food, for one, can have an immediate market—your family, colleagues, and friends.
  3. Quality over quantity.
    Make your product worth your customers’ money. Of course it goes without saying that you have to ensure that the items you sell should satisfy your customers. Offer products that they will like so that they can tell their other friends and relatives about it. This way, more people will be interested in your products.
  4. Invest in good equipment.
    If you’re going to pursue a business in food, make sure that you have quality equipment. At Hanabishi, They have a range of products that can help you with your cooking and baking needs, such as broilers, grillers, fryers, and electric cookers. For those who are into baking, they have mixers, food processors, ovens, and more.
  5. Make purchasing convenient.
    Make it more convenient for customers to purchase your products. For example, most businesses have gone online these days and customers can easily buy the product of their choice and have it delivered safely and securely to their home.

    Make the customers easily place an order with just a few clicks and taps on their computers and mobile devices. Offer the option to have your products delivered or picked up from your house.
  6. Create a social media account.
    Most Filipinos are social media users and being on FB and IG makes you more visible to them. In fact, according to a recent Nielsen Homepanel Tack-on survey, 49 percent of Filipinos who shop groceries online prefer Facebook.

    In making your goods available through these social media apps, make sure that you take good photos. Food, most especially, need to look delicious and enticing to attract customers.
  7. Think and plan ahead.
    Expect challenges to come your way and make sure you keep up with consumers’ changing behavior. It’s not easy, but with hard work and foresight, success will come your way.

This years wonderful time of the year is coming and Filipinos are here to join yet another celebration of this festive season. Despite the hassle and the rush around the busy and traffic streets and establishments, everyone is checking their Christmas list not just twice but three times!

There are a few sights and sounds where we can feel the true spirit of a Filipino Christmas especially with our loved ones.

Christmas plays a huge part in the Filipino tradition and culture. Make the holidays better by visiting some of the most historic sites in the country with your friends and loved ones. Kawit in Cavite is one of the most sought-after historical sites in the country today and it is one that you should visit this Christmas Season.

Kawit, Cavite is home to some of the most historic sites in the Philippines. This is where the Aguinaldo Shrine is situated wherein the Philippine flag that we know of today was first waved publicly announcing our Independence by none other than the first Filipino President Emilio Aguinaldo. There’s also a lot to learn about our first president and how he has lived his life and times during the revolution era. Beyond the Shrine also are other sights to see including the “Museo ni Baldomero Aguinaldo” hailed towards the cousin of Emilio Aguinaldo and grandfather of Cesar Virata who as a prime minister in the 1980s.

Kawit also boasts rich crafts and delicacies including the Pandayan or the local blacksmithing shop. Blacksmithing is an endangered craft that needs to be promoted and preserved. The local Pandayan is still active and you can still buy handcrafted knives and bolos made the same way during the Revolutionary era. The Christmas specialty – Puto Bumbong or rice cake with shaved coconut and muscovado sugar is a staple food trip stop that shouldn’t be missed when visiting Kawit.

Kawit celebrates the Christmas season through a spectacular display of lights at the Aguinaldo Shrine and Freedom Park. The Christmas lighting event was held last December 14, 2019 and a number of distinguished guests and celebrities joined in celebration of the event. A fireworks display and lighting of the Christmas lights at the Freedom park was also held.

Make sure to visit Kawit Cavite this Christmas Season and enjoy the season filled with pride of our own heritage and historical sites in Kawit. The Municipality of Kawit welcomes everyone who wishes to visit Kawit during the Christmas season.

Dr. Zhen-Yu Chen, one of the Herbalife Nutrition Advisory Board Members shared the steps we need to take and ways we need to do to achieve a healthy mind and body as we age.

More often than not, aging is a topic that we would rather avoid rather than discuss head-on, as our latter years are often associated with the loss of independence, sickness, loneliness and social isolation. With Asia Pacific being one of the fastest aging regions in the world today, it’s only a matter of time that we, as individuals, have to look at aging in the eye, and consider with care, what we can do to live a longer and more fulfilling life into our golden years.

By 2050, older persons aged 60 and above will make up 24 percent of the population in Asia. At the same time, the Korea population is aging faster than the rest of the world, and the country is on track to become the world’s most aged society by 2067. This means that many of those in their 20s and 30s today would also have moved into the ranks of the elderly by then as life expectancy continues to improve with better quality care.

Taking an advance reality check, how could we then put ourselves on the path towards healthy aging earlier on in life? According to Herbalife Nutrition’s 2018 Asia Pacific Healthy Aging Survey, 97 percent of Koreans believe that active steps can be taken to help them age healthily. 81 percent believe that by this can be achieved by making better nutrition choices, while 74 percent believe that this can be achieved by engaging in more regular physical activity.

While many of you may be still enjoying life in the pink of health now, it is never too early to take steps towards healthy aging as your actions have cumulative effects in the long run. To help you along, here are seven positive lifestyle habits to kickstart your healthy aging journey.

1. Keep a Healthy Digestive System

Our digestive tract contributes to our well-being by absorbing nutrients and eliminating waste. . Unfortunately, many people suffer from abdominal discomfort and other digestive issues, and that may increase as we age.

To maintain a healthy digestive system, be conscious of what you eat. Supporting your digestive health with a variety of different kinds of dietary fiber can help. It also helps to take regular meals and probiotics to aid digestion. Probiotics have been shown to benefit the intestinal microbiota, which recent science has shown to be important in digestive and overall health. Exercising and drink plenty of water can help lower your risk too.

2. Prioritize Your Heart Health

Our heart is at the center of everything that gives our body life – from the transportation of oxygen to the success of the immune system, maintaining a healthy heart is vital for our well-being as we age.

Be good to your heart by eating a healthy diet, performing regular physical activity by engaging in cardio exercises at least three times a week, maintaining a healthy weight, and avoid smoking. It is important to keep your cardiovascular system in good shape as we age, and there is no better time than the present to start heart healthy practices including staying active and supporting a healthy diet with supplements that are beneficial to your heart.

3. Take Good Care of Your Bones

Our bone mass peaks in our 30s and 40s, before we start to lose calcium and other minerals. This is especially true for women after menopause, who will experience a rapid decline in bone mass in their later years.

Maintain healthy bones early by incorporating strength-training or weight-bearing exercises into your routine. You should also up your calcium intake by consuming high-calcium foods such as milk or soybeans, or a calcium supplement daily.

4. Preserve Your Joints

While age-related factors contribute to degenerative changes in our joints, taking active steps to preserve our joints can help maintain our mobility functions and joint comfort as we age.

Maintain healthy joints by incorporating flexibility and stretching exercises into your daily routine in the morning. You can also consume a glucosamine supplement for added joint support.

5. Protect Your Eyesight

One of the first signs of aging is the reduced ability to see things clearly up close – a condition called presbyopia. You may also find it difficult adjusting to glare or distinguishing some colors as you age.

One of the key nutrients responsible for healthy vision is lutein, which helps eye cells filter harmful ultraviolet (UV) light. Consume more lutein by incorporating foods such as spinach, kale, carrots or a lutein supplement into your diet. Protect your eyes from UV by wearing sunglasses and practice good eye habits by taking a break from your devices every 30 minutes.

6. Exercise Regularly

As metabolism slows with age, maintaining a healthy weight becomes a persistent challenge. Regular exercise can help to increase our body’s metabolism, build muscle mass and burn more calories.

Build a regular exercise plan with at least 30 minutes of moderate-intense physical activity each day. Incorporate exercises that you enjoy and reward yourself when you achieve your fitness goals to keep you motivated. For the time-strapped individuals, try sneaking in short walks throughout your day, park further away from the office or use a standing workstation to avoid being seated all day.

7. Keep Your Mind Active

Beyond preserving our physical health, maintaining our mental health is also vital in keeping dementia at bay while enabling a fulfilling life into our golden years.

Maintain an active mind by engaging in activities that you enjoy – spend time in nature, pursue a new hobby or take up music classes. It is also important to get enough sleep to improve focus, concentration and reduce stress.

No matter how young or old you are, it pays to start taking steps towards healthy aging now. By making simple changes to your lifestyle early with the goal of improving your long-term health, this will put you on the right track towards living a long, healthy and fulfilling life.