(NAPSI)—As people continue to look for ways to live healthier lifestyles, the plant-based diet continues to gain momentum. A plant-based diet describes a way of eating in which there is an emphasis on plant foods in the form of colorful fruits and vegetables, legumes and whole grains.

Supporting Your Health with Plant-Based Foods

Benefits of eating more plant foods are numerous. Plant foods are nutrient dense, which means that they provide an abundance of nutrients relative to their calorie cost. Fruits, veggies, beans and whole grains are terrific sources of vitamins, minerals and phytonutrients and they’re naturally cholesterol-free. Most contribute a fair amount of fiber, too, so they help to fill you up and keep your digestive tract running smoothly. When you include plenty of these nutritious, filling foods in your diet, it leaves less room in your stomach for less healthy fare.

That said, as the proportion of U.S. consumers who adhere to a vegan diet grows, so does the desire for these people to get more protein. In fact, a Nielsen HomeScan survey recently found that 39 percent of Americans are actively trying to eat more plant-based foods and 60 percent want to get more protein in their diets.

Identifying Sources of Plant-Based Proteins

The major sources of plant-based protein include beans, peas and lentils but whole grains are also important. You may think of whole grains as more of a carb than a protein and that’s true–most grains have more carbohydrate calories than protein calories. But whole grains contribute important essential amino acids to the diet. Most vegans know that in order to get the full complement of essential amino acids (the building blocks of proteins in the body), it’s important to consume both legumes (beans, peas, lentils) and whole grains. Soy is one of the few complete plant-based proteins, meaning it contains the nine essential amino acids that your body cannot produce on its own.

How Much Protein Is Right For You?

Protein is important for maintaining lean body mass. Susan Bowerman, Registered Dietitian and Senior Director of Worldwide Nutrition Education and Training at Herbalife Nutrition says the Institute of Medicine recommends you eat 10 to 35 percent of your total daily calories from protein.

You can estimate your protein needs based on your current body weight. Simply, multiply your body weight by 0.7. The number you get is a reasonable target for the amount of protein, in grams, that you should eat each day. For instance, a woman who weighs 140 pounds should aim for about 100g of protein a day. A 220-pound man should shoot for at least 150g of protein.

Introducing Other Plant-Based Proteins

While most plant-based diets place an emphasis on whole foods, other plant-based foods that are derived from these whole foods can be included. So, in addition to legumes and whole grains (brown or wild rice, oats, quinoa, millet and the like), other sources of plant-based protein include soy milk, soy cheese, soy yogurt, tofu, tempeh, and protein powders made from plant sources such as soy, pea, rice, hemp, oats or quinoa.

To help, Herbalife Nutrition’s Formula 1 Select and Protein Drink Mix Select are two new plant-based nutrition mixes specially formulated with a high-quality blend of pea, quinoa and rice proteins. Formula 1 Select is specially formulated to provide an excellent balance of protein and other key nutrients for optimal nutrition, is an easily digestible source of high-quality plant protein and fiber, and contains no artificial flavors or sweeteners.

Learn More

For more facts, go to www.herbalife.com.

(NAPSI)—If you’re like 90 percent of shoppers, you consult the Nutrition Facts panel on food packages before you buy. To make it easier to make informed food choices, the U.S. Food and Drug Administration (FDA) has developed a new Nutrition Facts label. Here are the seven major new features:

1. Increased print size for “Calories.”

Calorie counts will be easier to see.

2. Inclusion of “Added Sugars.”

The FDA currently defines added sugars as “sugars that are either added during the processing of foods, or are packaged as such, and include sugars (free, mono- and disaccharides), sugars from syrups and honey, and sugars from concentrated fruit or vegetable juices that are in excess of what would be expected from the same volume of 100 percent fruit or vegetable juice of the same type.” Sugar alcohols, or polyols, provide sweetness but aren’t counted as “added sugars” because they’re not sugar. These low-digestible carbohydrates can replace sugar as a lower-calorie alternative. Common polyols include erythritol, maltitol, sorbitol, mannitol, xylitol, lactitol, isomalt and hydrogenated starch hydrolysates.

3. Changing “Sugars” to “Total Sugars.”

Sugar can be present in healthy foods. This change can help consumers understand the amount of sugar the product contains from any source.

4. Removal of “Calories from Total Fat.”

Research shows the type of fat (for example, polyunsaturated) is more important than the total calories from fat. Labels still include “Total Fat,” “Saturated Fat” and “Trans Fat.”

5. Increased print size for “Serving Size” and “Servings per Package/Container.”

Portion control remains a problem for many. Increased visibility of recommended serving sizes can help people make better, more accurate decisions.

6. The amounts of vitamin D and potassium are now required, instead of vitamins A and C.

Based on research from the Institute of Medicine, the new labels will include this information to increase visibility of vitamin D and potassium requirements. Though voluntary, similar information for vitamins A and C may still be included.

7. Revision of “Percent Daily Value” Footnote.

The new language will specifically state: “The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.” Experts at the Calorie Control Council, a nonprofit association that seeks to provide objective, science-based communications about low-calorie foods and beverages, suggest that this revision may help clarify the meaning of “Daily Value.”

(NAPSI)—Almost half of the U.S. adult population has high blood pressure—that’s any reading at or above 130 for the top number or 80 for the bottom number.

If you find yourself among them, it may be wise to consider four lifestyle evaluation questions:

1. How often do you eat fruits and vegetables?
2. How much salt do you take in?
3. Are you at least moderately active for half an hour a day?
4. Are you at a healthy weight for your height?

What To Do

If your assessment reveals room for improvement, Michael Hochman, M.D., MPH, a Los Angeles physician and professor at the Keck School of Medicine at the University of Southern California, has an encouraging message for you: “Know this: Small changes can make big differences. You don’t have to overhaul everything you do and eat. Tracking your blood pressure between health care visits lets you easily stay on top of your health. In 10 minutes or less, you can check your numbers. If you are learning for the first time that your blood pressure is creeping upward, small changes in your lifestyle—a bit more physical activity, a few more fruits and vegetables—could mean the difference between low vs. high risk for heart disease or stroke.”

Here are some hints to help you make those small changes:

• 15−20 minutes of moderate aerobic activity per day can reduce the top number in your blood pressure reading, called systolic pressure, by 5 to 8 mmHg
• Reducing sodium intake by 1,500 mg (3/4 of a teaspoon) per day can result in lowering systolic pressure 5 to 6 mmHg
• A 10-pound weight loss could lower systolic blood pressure by 5 mmHg.

Little-Known BP Raisers

If you do have high BP, consult your health care provider or pharmacist about the safety of your over-the-counter medicines.

Some OTC pain relievers, known as nonsteroidal anti-inflammatory drugs, or NSAIDs—such as naproxen and ibuprofen—may raise blood pressure. Acetaminophen may be a better choice for pain. Drugstore cold and flu medicines that contain decongestants can also raise blood pressure. To avoid these BP raisers, read medication labels and discuss alternative pain, fever or cold medicine with your doctor. A quick guide to BP raisers is at heart.org/BPtools.

Take It Home

Monitoring at home can help confirm a diagnosis and determine how well your lifestyle changes and medications are working to reduce your blood pressure.

The American Heart Association’s efforts to improve healthy choices related to living with high blood pressure are proudly supported by Tylenol.

(NAPSI)—As your wisdom grows with age, so can the number of pill bottles in your medicine cabinet. For those “young-at-heart” seniors, sticking to healthy habits is the key to aging well. With some simple steps, you can keep a healthy routine that also gives you more time to do the things you love. Joe Koren, pharmacy manager at Walgreens, shares his top five tips for managing your health with a busy schedule:

1. Consult the experts

You know to go for regular checkups with your general practitioner, but don’t forget that pharmacists can also be accessible experts to answer questions about your health. In fact, your pharmacist is a licensed professional who provides different health care services including immunizations and can help you understand why and how to take your medications to support effective treatment. Some pharmacies offer extended hours, and 24-hour chat with pharmacy staff is available whenever you need it. Many locations also have health care clinics to treat minor injuries and illness, which can be a convenient and cost-efficient alternative to a doctor’s visit.

2. Let your smartphone help you

With a packed list of to-dos, friends to meet and grandchildren to watch, medication routines can easily slip the mind. Luckily, your mobile phone is a helpful tool to keep track of your medications, right in the palm of your hand. For example, the Walgreens app can help you set daily pill reminder notifications, so you never miss a dose. You can also find close-by health care providers and arrange a video call for a face-to-face consultation with a physician or specialist through the app. If using your smartphone comes with its challenges, ask one of the pharmacy staff or a family member to help set it up for you.

3. Simplify your prescription refills

Multiple prescriptions can mean multiple trips to the pharmacy each month. A trained pharmacist can recommend convenient refill options such as aligning multiple refill trips to one single date, switching to 90-day refills or having eligible prescriptions sent directly to your home. All these services can make it easier to stay on your medication schedule and help save time.

4. Find perks in your Medicare D plan

So you’ve signed up for your Medicare Part D plan, but are you using it to save money? Fortunately, many prescription drug plans include Walgreens in their preferred pharmacy network, which could mean a convenient way to lower your co-pays. A little bit of research into the right combination of plan, provider and pharmacy can go a long way to help you save money. Walgreens pharmacies even conduct senior days, giving you extra advice on health care topics and special offers.

5. Maintain a healthy lifestyle

They say age is only a number, and when you’re in control of your health, that’s very true! With the time and money you’ll save from these tips, think about how you can embark on and maintain an even healthier lifestyle. Why not challenge yourself to walk for at least 30 minutes a day, connect with friends and family, or take the time to prepare nutritious meals?

These five small steps can all contribute to a healthier life, and free up time and head space for the things you really love.

For additional information on tools to make medication management more convenient, visit www.walgreens.com/pharmacy.