Tri Blend Select: Game Changer Wellness Shake: 100% uncompromising…

Tri Blend Select Wellness Shake Herbalife Nutrition

I rarely write about a specific product, but this is a worthy exception and a true love at first “sight” before I even tried it. The mere concept of it had me at “hello”…

As you may have noticed, there is a growing movement towards natural, organic, plant based and planet & animal friendly foods. Quite rightly, a trend that is here to stay.

However, most times when one is trying to create a product that is both nourishing and one that also takes care of animal welfare as well as reduces its impact on the environment and climate change – there is a compromise on taste and/ or quality.

Current Marketplace Challenges:

  • Many self-proclaimed “clean label” products do contain artificial ingredients
  • Many products are not complete sources of protein, which means they do not contain full spectrum of amino acids making them ineffective in supporting lean muscle mass, satiety or immune system support
  • Clean label/ all natural products in this category generally have just an average nutritional profile
  • These products are known to lack flavour and variety.
  • Consumers need to compromise on flavour or quality of nutrients
  • They often contain fillers which have no consumer benefit

It started with a Mission: To make the best wellness shake on the planet

So, when Herbalife nutrition set to create an uncompromising wellness shake in order to serve more discerning consumer – it had a quite a task ahead!

And, after much investment in time, effort, research and expertise – Tri Blend Select wellness shake was created as Herbalife Nutrition’s latest complete protein wellness shake that is indeed 100% uncompromising.

Its carefully sourced natural and, wherever possible, organic ingredients deliver optimal nutrition whilst it tastes great and is also suitable for vegans.

To achieve the goal of creating the socially responsible, best-in-class product that offers advanced nutrition, the key was in getting the best possible ingredients with the best possible grade for each of the ingredients like organic flax seed from Canadian prairies which are some of the highest quality fibre-rich, Omega 3-packed fax seed in the world…

The Story of Tri Blend Select

Tri Blend Select Story

Tri Blend Select is a very special product – a combination of the people, the places and the philosophy that makes it rather unique.

The communities Herbalife Nutrition works with to create Tri Blend Select have been farming in the same area, in the same way, for hundreds of years.

Their expert knowledge has been passed on through the generations of farmers who not only grow the best produce, but also nurture their ancestral land and protect the environment.

As a result, local habitats are respected and protected. Pesticides and fertilisers are kept to a minimum. And, in turn, the land continue to yield healthy produce and support future generations.

The Ingredients:

PEA

One of four main protein sources in Tri Blend Select comes from peas. It is easy to digest and has a lower allergy risk than common protein sources such as soy and dairy. Peas are knows for their antioxidant and anti-inflammatory properties, they support blood sugar regulation and a healthy heart. Our peas come from France (golden peas) where they have been cultivated for thousands of years and considered to be of the best quality available.

FLAX SEED

Flax seed (Linseed) is traditionally used to relieve abdominal discomfort, but it also has some other hidden superpowers: it is high in alpha linolenic acids (Omega 3), as well as being high in protein, fibre and minerals like phosphorus, which works with calcium to build strong bones.

When cultivated in colder climate, its Omega 3 and iodine values become super-charged. That is why our flax seed is sourced from Canada, for its super quality as well as dedication and expertise of the local producers.

QUINOA

It is highly nutritious and richer in protein, healthy fats, vitamins and minerals, like copper and molybdenum, than other grains. It is also gluten free. Herbalife Nutrition works with family farms in Colombia in South America (Andes) who have been producing and preserving native quinoa for generations. Their commitment results in the highest quality source of quinoa in the world.

COCONUT BLOSSOM NECTAR

Coconut sugar is made from the juice of the flowers of the sub-tropical coconut palm. Flowers juice is collected, heated on wood fire and what is left is aromatic caramel-like substance. Our source of coconut blossom nectar in Tri Blend Select comes all the way from an organic farm in Indonesia where farmers still use the traditional methods without the need to add anything artificial.

CHICORY ROOT: INULIN

The compound from chicory root, inulin, is added to many common foods because it can boost its texture, giving some sweetness and providing extra fibre. Inulin also reduces LDL “bad” cholesterol. Inulin in Tri Blend Select comes from chicory root farms in Belgium and Netherlands, selected for the consistently high quality produce.

RICE

Rice was first domesticated in China and incredible thing about it is that rice protein powder contains over 80% protein that is rich in two amino acids: cysteine and methionine. Rice protein, together with quinoa, flax and pea protein in the right ratios make Tri Blend Select a source of complete, nutritious, vegan source of protein, which is the key for our lean muscle mass, immunity and satiety.

Our rice comes from south-eastern China where high temperatures and plentiful of rainfall create perfect environment for growth of the highest quality rice in the world.

OAT

Oat contains a fiesta of nutritional compounds, including soluble fibre beta-glucans, which have been shown to reduce blood cholesterol and glucose absorption. Our oats come across Europe from pioneering oat farmers and are superior in quality, nutritional value, freshness and flavour.

ACEROLA CHERRY

Acerola cherries are packed with nutrition, containing 37 times more vitamin C than the equivalent amount of oranges. They are naturally low in calories, rich in iron and antioxidant properties. Our Acerola cherries come from the lush orchards of north-eastern Brazil where they are organically farmed and carefully harvested by hand. Its farmers have created a naturally balanced ecosystem that brings the highest fruit yields whilst respecting the local area.

STEVIA

The stevia plant is native to South America where it was first consumed over 200 years ago when the indigenous people used the plant leaves to sweeten their beverages or chew them as a sweet treat.

The naturally present sweetening components of stevia are 200-300 times sweeter than sugar and do not contain any calories. It also has low Glyceamic Index. This makes it a perfect choice for Tri Star Blend. Our Stevia comes from trusted farmers across Asia where it has been grown for centuries.


Tri Blend Select – Natural Nutrition at its finest

Tri Blend Select

TriBlend Select is made out of very selected ingredients and is aimed even at customers that are selective about ingredients in general.

It is ideal for those that already lead a healthy, active and holistic lifestyle, read labels and prefer products with “clean labels”, have generally more nutrition knowledge and see nutrition as an investment in their health, so are less concerned about the cost, but appreciate the value and quality.

Tri Blend Select Benefits

Tri Blend Select Benefits
  • 100% Vegan
  • Blend of Pea, Quinoa, Flax seed & Rice Proteins
  • Best in class provenance: Contains only 12 high quality, organic, naturally sourced, simple to understand ingredients sourced from around the world: not the cheapest, but ingredients with the very best nutritional profile that we could find
  • Low in sugar: Low Glyceamic sugar sources Coconut Blossom and Stevia.
  • 20 gr of protein per serving: Complete Protein source with all the essential amino acids
  • No added colours or artificial flavours
  • High in fibre (6 gr per serving)
  • All the vitamins and minerals present come from natural food ingredients that Tri Blend Select contains (Vitamin C and 7 other vitamins and minerals)
  • No preservatives, GMOs or allergens such as soy and dairy or gluten

6 WAYS TO USE TRI BLEND SELECT

Tri Blend Select Recipes
  • Use as a healthy snack on the go – 3 scoops in water and you are ready to go!
  • Enjoy after exercise as the perfect post-workout recovery drink and as a delicious reward for your efforts!
  • The perfect shake to accompany your lunch-time salad: extra protein, fibre and nutrition
  • Mix with oats, seeds, berries and yoghurt for nice and easy Overnight oats – perfect for a personalised breakfast!
  • Mix with your favourite Formula 1 for a great meal replacement at any time of the day!
  • Ideal for baking – from crunch cookies to power packed protein balls

RECIPES YOU COULD TRY

Peanut Protein Flapjack Bites

Peanut Protein Flapjack Bites

Serves: 6/ Prep time: 5 minutes/ Cook time: 2 minutes

Ingredients: 30 g Herbalife Tri Blend, 100 g rolled oats, 1 tbsp smooth peanut butter, 1 tbsp agave nectar, 120 ml almond milk (or other plant-based milk),

Method:

  1. Grease a 6-holed cupcake tin and preheat your oven to 180 C.
  2.  Combine the Tri-Blend with the rolled oats. Mix in the peanut butter, agave nectar and dairy-free milk. Mix until combined.
  3. Transfer the mixture to the tin and place in the centre of the oven for 15 minutes, or until golden.

Nutritional information per serving:

Energy (kcal) : 107.7/ Fat: 2.9/ Carbohydrate: 15.1/ Sugars: 2.8/ Fibre: 2.7/ Protein: 5.5


Chocolate, Pistachio & Coconut Protein Bark

Chocolate, Pistachio & Coconut Protein Bark

Serves: 6/ Prep time: 5 minutes, plus 30 minutes freezing time/ Cook time: 2 minutes

Ingredients: 30 g Tri Blend Select, 50 g cocoa powder, 50 g coconut oil, 50 ml almond milk, 1 tbsp coconut flakes (5g), 1 tbsp chopped pistachios (10g)

Method:

  1. Place the coconut oil in a microwave-safe bowl and place in the microwave on a medium heat for 2 minutes, or until melted. Stir to combine.
  2. Combine the Herbalife tri-protein, cocoa powder and milk with the melted coconut oil.
  3. Line a tray with parchment paper and press the mixture into the tray. Sprinkle over the coconut flakes and chopped pistachios and transfer the tray to the freezer for 30 minutes before eating. 

Optional: Sprinkle with edible rose petals for garnish.

Nutritional information per serving: Energy (kcal) : 126.7/ Fat: 10.7/ Carbohydrate: 7.0/ Sugars: 1.3/ Fibre: 4.1/ Protein: 4.6


Order Today Tri Blend Select

Tri Blend Select Order Today

Whether you are already Herbalife Nutrition happy customer or completely new to our products and product ranges, Tri Blend Select is a product that can fit into everyone’s lifestyle as a healthy addition to your healthy snacking, recovery after exercise, breakfast or any other meal or to boost protein and fibre of your favourite baking products and make them more balanced…

Tri Blend Select Wellness Evaluation

Free Wellness Evaluation

If you would like to find out how balanced your current diet it, how Tri Blend could fit in your lifestyle in order to boost your wellness as well as what other changes and supplements would benefit you, free Online Wellness Test or a FREE 1-2-1 Wellness Evaluation with me is highly recommended…


To buy or not to buy… Organic?

to buy organic or not

I think this is the question that is on many people’s minds as some are very much aware of the pesticides in our fresh produce, whilst many, on the other hand, even distrust Organic label all together.

One is for sure, organic produce is a lot more expensive than its regular non-organic counterparts. It could be anywhere from 50% to 200% more expensive. There are many reasons for it – but it is mainly limited supply and intensity of the labour involved that is driving the prices up…

Why should we worry about pesticides?

Pesticides are poisons and, unfortunately, they can harm more than just the “pests” which they are supposed to target. They are toxic and exposure to pesticides can cause a number of health effects. They are linked to a range of serious illnesses and diseases from respiratory problems to cancer.

Pesticides are all around us – parks, pavements and playgrounds. Many people buy pesticides off the shelf for home and garden use. And finally, pesticide residues found on and in our food also puts us at risk.

Exposure to some can be acutely toxic, some cause toxicity over a prolonged period of time. Some cause cancers, some mess up our hormonal balance.

And then there is a combined effect of several where presence of one triggers other to be altered and act differently in combination with others that it would on its own (cocktail effect). This is the most dangerous one as prolonged exposure to cocktail effect is not yet known.

So, I think we can all agree that we need to pay more attention at the quality of food we buy. Organic is one way to buy produce and to be at least slightly at rest, assured that we are not putting our health at risk.

So, if you are not finding the costs of organic produce always affordable, here is what I suggest:

1. CHOOSE FRUITS AND VEGETABLES FROM THE “CLEAN LIST”

You may have heard about the Dirty Dozen and Clean Fifteen… I think this a good place to start, so we can see what we can choose from a clean list that may not be worth buying organic in the first place.

Environmental Working Group, EWG – a non-profit, non-partisan organisation is dedicated to protecting human health and the environment, but their report is specifically concerned with vegetables and fruits in the US and some of this is certainly transferable worldwide or at least indicative of what some of the most problematic fruits and vegetables might be.

The Pesticide Action Network UK have devised the Best & Worst Food for Pesticide Residues and I like their work as they list foods that have a single pesticide and foods found with multiple of pesticides.

Here are the cleanest that can be bought non-organic:

EWG’s CLEAN 15 (USA): 1.Avocados/ 2. Sweet Corn/ 3. Pineapples/ 4. Cabbage/ 5. Sweet Peas (frozen)/ 6. Onions/ 7. Asparagus/ 8. Mangoes/ 9. Papayas/ 10. Kiwi/ 11. Aubergine/ 12. Grapefruit/ 13. Cantaloupe/Melon/ 14. Cauliflower/ 15. Sweet potatoes

PAN UK’S Best Fruit and Veggies with least pesticides: 1.Corn (cob)/ 2. Leeks/ 3. Star Fruit/ 4. Aubergines/ 5. Plums/ 6. Onions/ 7. Ginger/ 7. Exotic Fruits/ 8. Chilli/ 9. Kiwi Fruit/ 10. Peppers/ 11. Celery/ 12. Spinach/ 13. Banana/ 14. Raspberries/ 15. Other Berries/ 16. Melon

So, let’s than see that makes the Dirty Dozen list… or more than a Dozen:

EWG’S DIRTY DOZEN (USA): 1.Apples/ 2. Strawberries/ 3. Grapes/ 4. Celery/ 5. Peaches/ 6. Spinach/ 7. Sweet Bell Peppers/ 8. Nectarines/ 9. Cucumbers/ 10. Cherry Tomatoes/ 11. Snap Peas / 12. Potatoes.

PAN UK’S WORST FRUIT & VEGGIE LIST (with multiple residues): 1.Citrus (oranges, limes, lemons, nectarines)/ 2. Pineapples/ 3. Pears/ 4. Apples/ 5. Grapes/ 6. Strawberries/ 7. Peaches/ 8. Tomatoes/ 9. Apricots/ 10. Parsnips/ 11. Cucumber/ 12. Carrots/ 13. Lettuce, prepackaged salad leaves/ 14. Beans/ 15. Peas in a pod/ 16. Raspberries/ 17. Courgettes and Marrows/ 18. Cherries/ 19. Herbs/ 20. Kale

PAN UK’s worst other foods with presence of single and multiple pesticide residues: 1. Raisins (100%)/ 2. Dried grapes/ 3. Pesto/ 4. Tinned Beans/ 5. Herbal infusions and teas/ 6. Tinned Oranges/ 7. Tinned Strawberries/ 8. Wine/ 9. Tinned Cherries/ 10. Crisps/ 11. Oats (90%)/ 12. Processed Chicken/ 13. Spices/ 14. Wheat/ 15. Cereal Bars/ 16. Garlic/ 17. Mango/ 18. Prepared fresh fruit

As oats and wheat have been highly contaminated (90% of the samples) with single and multiple residues of pesticides, PAN UK found that two thirds of the breads are too. Read full report here.

The most concerning is that PAN UK found that Children in England are being exposed to a cocktail of pesticide residues in the fresh produce they receive through the Department of Health’s School Fruit and Vegetable Scheme (SFVS). 123 different pesticides were detected and for just 1p extra per day all the produce could be sourced organically. Read their full report here.

So, I believe it is good to check annual reports on what makes the dirty and clean list & try to eat from the CLEAN list as much as possible. Also, it is probably not worth buying those organic.

Then, what do we do about our favourites on the DIRTY list?

2. TREAT YOUR PRODUCE TO MINIMISE THE PESTICIDES

My mum used to do this a lot. She would wash the produce, where possible, in the solution of vinegar and water that seems to be a recommended an effective method at getting rid of harmful bacteria and some pesticides.

Mix the solution of 9 parts water and 1 part white vinegar and soak the produce in this vinegar solution allowing it to soak briefly, then swish it around in the solution and rinse before consuming.

This will help reduce the pesticides on the skin and time spent treating it can be well worth your health.

However, due to the nature of many of the new systemic type of pesticides, residues are contained within the entire piece of produce rather than just on the surface, which is especially true for any with soft skin. Think of tomatoes, cucumber, salad leaves, etc…

As a result, peeling or washing fruit and vegetables before eating is often not enough to prevent exposure to pesticides.

Then, it is your choice whether to buy those from the “dirty” list Organic or not.

3. BUY LOCAL PRODUCE

Local produce from trusted farmers might not guarantee that the produce does not have pesticides, but it may offer a better choice as it means that food has not traveled long, like 10 000 miles to get to your table, or picked green to reach you ripe in time… And this certainly off sets some carbon footprint. You also get a benefit of a fresher and more nutritious food. Perhaps, this is indeed a good compromise.

It is worth to note that organic produce that has traveled many miles to get to your table may have no pesticides, but is highly unlikely to have many nutrients. I would always go for nutrients, if I had to choose!

4. BUY FROZEN VEGETABLES

The truth is, if frozen at a time of picking, frozen vegetables and fruits can be even more nutritious because they retained all the nutrients whilst being frozen, according to research. So, if you go for those from the “clean” list – you are winning!

5. GROW YOUR OWN

If you have time and space, you can grow your own fruit and vegetables.

I have a remarkable friend in Milan who converted her entire roof top terrace into a garden that produces an incredible harvest each summer and autumn that she partly uses herself and partly needs to give away.

There are more and more urban projects of communities coming together and growing fresh produce.

In today’s world where food is less and less nutritious whilst Dirty Dozen list is getting way longer each year, it is not just our own health now, but the health of our future generations that depends on people getting together and finding solutions that will change the way we not only eat, but grow our food.

Governments will not solve a single thing for us, but minds and green fingers of people joined together just might!

And any of us could be an agent for change!

Start by finding out who is already doing something in the community or start your own movement if you have the drive and the passion for it!

If you are already doing something like this, let me know, share your story. I find stories like this incredibly inspiring as they give hope that… well, that there IS hope in the first place…

Thank you for reading and here is to you and your healthy, toxin free, active lifestyle!

Yours in health,

Sanela

Free Wellness Evaluation

If you are not getting the weight management and health results that you are after, Wellness Evaluation can help analyse your diet and find areas where you may be falling short and recommend solutions.

It will help you understand what changes need to happen and why in order to take your health to the next level in a healthy and balanced way…

Local clients can also enjoy the benefit of a Full Body Composition Analysis…


How to get excited about losing weight again…

Get excited about losing weight again

Most of us are programmed to think about what we will be missing out on when we have a big task ahead to complete rather than what we will gain in the process. So, we talk ourselves out of it!

Weight loss is one of these things we struggle seeing through!

It is one gigantic mission for many! Mission that many start and not complete or are on a roller coaster throughout life of completing and re-completing over and over again.

We know we should because it cuts down the health risks. But, it takes too much effort, too much time and, quite frankly, you might not even know where to start!

Most do not realise that if they perceive weight loss as hard – maintenance is even harder as it requires a whole new mindset shift.

I know, I have just made this whole thing rather depressing. LOL.

But, I encourage you to read on.

We come up with all the possible excuses why now is not the right time, how we have not found the plan that works for us, etc. Like most of it is not just common sense – drop added sugar and processed foods, increase water and exercise, make portions smaller and you are half way there already.

Yes, only half way as there is more to it and everyone’s understanding of what this really implies can vary. But, half way is always good enough place to start.

Beats not starting any time, right?

I know! It is all easier said than done!

Partly because food industry has made us addicted to sugar, flour and salt and we are just digging the hole even deeper and unable to get ourselves out of it.

Did you know that the food industry invest billions on research linking their products to happiness?

They bring in special experts who make combinations of salt, sugar and flour so perfect that we are addicted to the high it gives us from the first “hello”! And then we are so hooked that we keep seeking that same high… Which is why we sometimes eat even without thinking!

So, they play with our minds and body chemistry making us addicted to consuming way beyond our energy requirements. And way below our nutrition requirements.

This also means that it is time to stop blaming yourself for having a few pounds extra… or a lot more… System is clearly rigged and designed to keep us addicted and sick.

And I really believe this. There are forces out there who profit on our addictions and sickness. And are allowed to do so.

However, knowing this does not diminish our personal responsibility and the power I believe we have!

I believe when human mind is open to receive the knowledge it also has the power to make different decisions for themselves. And one decision at a time can have a compound effect on our future life.

Did you know, that if you have a smart phone these days – you have access to more information and knowledge than what President of the United States had 20 years ago?

I heard this over the weekend and I believe it. And I love it.

So, no excuses!

When eyes see things and ears hear new information – you can never undo it! When your mind expands with knowledge, it can never be retracted.

There is nothing that we can not do!

We just need to be willing to learn and seek knowledge!

And, how to be excited again about losing weight?

First, do not make it about weight loss! That is the first rule!

Because it truly is not about losing weight!

Second rule is figuring out what drives you to be HEALTHY instead?

How would your life be different? What could you do that you are unable to do now? What would you be able to wear? How would that make you feel?

What do you worry about when it comes to your health? You know weight is big part of those worries. Because you understand the risks. So, figure out how good would it feel not to have those worries.

If you come from a family that is overweight or obese, let me tell you… It is NOT in your genes! We can live to be 100 and have six pack well into our 60s or 70s or even 80s with the right lifestyle practices.

That is a fact!

OK, you don’t want a six pack! And that is more than cool!

Good news is – six pack is not a requirement for a long and happy and healthy life!

But right lifestyle practices and routines are!

Get excited because of how amazing it would feel to have the energy to face all the life’s challenges!

Without nourishing and looking after our bodies – it simply will not serve us well or to our full potential.

With health – we can achieve anything! That is why our health is our biggest wealth!

And if you think that it is easier to be healthy when you are wealthy… well, maybe you are right, but how about turning this on its head and think:

… if I achieve my best health, it is way easier to achieve wealth I desire!

If that is what you desire, of course!

Anyway, does the idea of being at the best shape and energy excite you?

Seeing and feeling how your life would be different is a good place to start because you must find what excites you about achieving (and keeping) great health in order to ever be able to achieve weight loss and keep your weight off!

Weight loss is just a by product!

Can you see that to be the case?

Mindset shift on getting excited about having a healthy, active lifestyle that will inspire you as well as the others around you is the key!

Then you just get through the motions of creating a brand new YOU and, you’ve guessed it – leaner figure just happens.

You can not solve the problem with the same mind that created it. And I am not the smart cookie that said this. But, I use it often as it is one of the fundamental truths around!

Stop worrying about weight as that will just keep you chained to a weight loss prison!

Get excited about health and let the vision of your NEW YOU make you take an inspired action!

Then, you need to get consistent and develop resilience, but that is another topic.

For now, just get excited and take some steps. Because when you are excited, truly excited and able to hold that vision – even if you do not see the whole road ahead – you will be less likely to give up.

So, drink more water.

Stop skipping breakfast.

Have a nourishing breakfast that is low in sugar and high in protein.

Eat regularly.

Exercise more.

Start somewhere. One healthy habit at a time and solutions will present themselves.

Because, if you change nothing – nothing will change!

We all had to start somewhere!

I believe in you!

Yours in health,

Sanela

Nutritional Therapist and a Herbalife Nutrition Health Coach

Free Wellness Evaluation

If you are not getting the weight management and health results that you are after, Wellness Evaluation can help analyse your diet and find areas where you may be falling short and recommend solutions.

It will help you understand what changes need to happen and why in order to take your health to the next level in a healthy and balanced way…

Local clients can also enjoy the benefit of a Full Body Composition Analysis…


Staying on track of our wellness goals when socialising…

healthy boundaries

This morning I had such a great session with my client who has been doing so great over the past few months. She has had such a great result to date in a short few months: body fat going from over 33% to 27% and her metabolic age going from 38 to a young age of 24 (she is 33). Amazing progress! 

Because this has not been the greatest of the weeks for her, we dug a little deeper. We spoke about not only achieving weight loss for the sake of it, but also developing healthy habits that will serve us for a long time and keep the weight off for a long time too.

I believe life is too short to spend it losing weight one part of the year (or for years), only to go back to our old eating habits so we can gain everything back. So, we can go on a diet again. Many repeat this cycle every single year.

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Give a little piece of your heart to the world… we get back so much more when we give…

It is a Sunday morning and I got up earlier, as usual, before everyone else. I am enjoying my cup of tea and a light breeze in the kitchen from all the windows being open so the fresh air can come in. Sun is out, birds are chirping away…. you get the picture. Beautiful setting and, yet, I have been so tearful last few days, painfully aware that Eid is in just a few short days and it will be the first one without mum.

I feel empty and confused as I do not know what meaning to give to Eid as it was because of her that we fussed about it in the first place. I just want to skip it. And I know I probably shouldn’t. Because the world does not stop. Next one will come before I know it and I will have to find way to go through it at some point. Heart tells me to acknowledge it, in her honour.

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Don’t let this sabotage your health efforts…

Are you someone who, when life throws a curve ball, because conditions are less perfect to maintain your health efforts – you tend to just throw in a towel and put a “diet” on a time-out until life corrects itself?

This could be due to a holiday, new baby, new job, stress at work, stress at home, moving house, relationship break-up, illness, celebrations such as birthdays, anniversaries, etc.? Or simply things not going your way and relief we get from even just a thought of a time-out while we sort our mindset out, has become as addictive as the sugar we know we also still crave for.

I get it. It is almost a completely logical thing to do. And you are not the only one who thinks that.

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13 Reasons Calorie Counting is OUT

Many resort to calorie counting as the best way to monitor their food intake and, if you have not heard it before, I am here to tell you that those days are gone… for good… because calorie counting is not an exact science as you thought it might be both when it comes to the factors concerning calorie consumption as well as calorie expenditure.

And, I think this a good news as it can free us from endless measuring and counting. Life is too short, right?

Studies show up to 25% errors when counting calories on each side: 25% error on calories we consume and 25% error on calories we burn because of our own individual differences, industry as well as our own measurements errors.

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It took walking in my client’s shoes…

We truly can not understand someone until we are in their shoes.

It took me personally losing my way with food (and I do not know how or when it happened) to be able to understand how tough it can be to get back on track for some of those who come to me for help;

It took me going through my own grief to understand the challenges of those who are grieving, how it impacts our choices and that patience and compassion are the key;

It took me ages to admit I needed help, to get my own coach and join the support community of others on the same mission as myself in order to be able to understand the reluctance of some of my clients who would rather do it on their own;

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Farewell to my dear mama

Passing away is a fact of life. We are met with it daily and are all just travellers in that respect, just passing by, each leaving our own unique mark on the world before we leave it. Reason knows it and yet heart can not help being broken when we lose a loved one. No other death has effected me as much as my mum’s. At the age of 78, just few days short of her 79th birthday, she surprised us all by leaving this existence, as we know it.

Past month I went from numb to my mind racing 100 miles per hour. Starting with – how is it possible that we can just be no more. I just could not stomach the fact that I could never call her again and speak to her…

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Eat well, sleep well to be well!

I do not think that we talk often enough about rest and sleep and their connection with our general health and weight management. Not only that they are connected, but the way we eat, our nutrition, can also influence not only our weight management, which is not a big news to anyone, but it can also influence how well we sleep. It is called Sleep Nutrition.

An average adult should get between 7 to 9 hours of sleep per day.

So, how well are you doing?
Do you have difficulty falling asleep?
Are you perhaps waking up a lot during the night and then finding it difficult to fall back to sleep?
Are you waking up tired and feeling unsettled or irritable throughout the day?

If any of this is you, I hope this article will be able to shed a bit of light and, ultimately, help.

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Healthy Fats: no healthy diet exists without them!

Here is one topic that is confusing the hell out of people. Fat in a diet.

Is fat bad? Should we have any fat in our diet? How much, if so? What kind of fat? What about keto diets? Etc.

We used to believe that fat is bad and diets should be low-fat… I know. I was there myself. Luckily, I had an awareness of protein and knew that cereals, bread, pastas are of no good to me, so I focused on protein and veg. And this worked really well. However, it WAS missing a healthy fat element and luckily science has moved on and with that, the way we now think of a properly balanced diet.

Low fat diet frenzy started in the 70s and it took decades before we realised that it was not fat, but sugar and simple carbohydrates, that are a true enemy. Many low-fat produce, like yoghurt as an example, were just added sugar to taste better. Same with baked goods: they reduced fat, whilst increasing sugar to compensate and sold us the notion that low fat was healthier. Think of muffins, cakes, etc.

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Vitamins & Minerals – tiny, but mighty little health soldiers!

Most of my health education was self-education and it started when I was a teenager. I have always enjoyed reading about health, especially vitamins & minerals and their impact on our health, which prompted my latest qualification as a Nutritional Therapist and why it felt so right, in the first place, to become a Herbalife Nutrition health coach nearly 15 years ago now. Because I understood the science already, I was open-minded to test the products and see the difference they possibly made. The rest is history.

Even as a teenager I used to make smoothies with any edible plant that was available in and around the house, together with fresh raw eggs from a local lady and soya milk I would drive for hours on my bike until I found one store that stocked it. Some teenagers smoked, I did this.

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10 “Food Frauds” to be aware of…

It was one of our Healthier & Fitter in 4 Weeks Challenge participants that inspired me to write this article. We are all proud of Kelly as she refused a cake yesterday, although it was “vegan and low sugar”. Many would even go as far as to say it is a “healthy cake”. Truth is – result to your blood sugar levels and impact on hormones would be just the same. Of course it is better when we use less sugar, but, it is not a great difference you might think it is.

I have recently visited Vegan festival here in Bath. What a fabulous movement, veganism that is. It is needed to bring our awareness of the suffering of animals. I believe in it and believe that is where, as a society, we must venture not only to save our souls from animals being mistreated in our name, but to save the environment too. Although, as we get the honey from the bees, I see nothing wrong from getting milk & cheese from the cows or eggs from our feathery friends. As long as we demand our food suppliers treat our animals with respect, as the nature intended. We must not stay ignorant of the way animals are torchered in life and death, in the name of our ever-growing food demand.

That is it on that subject for now as it is a different subject entirely. What was apparent from the probably good 90% of the food choices offered at the Bath Vegan Festival – we have a long way to go to understand what healthy and balanced means.

So, let’s start there when we talk about foods that are not entirely healthy although name would suggest they are. Some are even food frauds. But both are just the same – sneaky little diet wreckers.

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weight gain

Unexplained Weight Gain? These could be possible reasons

Weight management is a science. Beautiful science, that is. If you invest time in understanding it – managing your weight and your health becomes a game where you stand a chance winning it each time, for life.

Then, there are situations where you just might scratch your head, situations where it is not that simple and by the book, where you find yourself with an unexplained weight gain.

If you lack the knowledge of the basics, you will probably not find yourself in this article in case reasons for your weight gain are simply down to the lack of balance and frequency in your nutrition and diet.

If you eat more calories than what your body needs to function (more energy than you are burning), if your diet is out of balance (too many carbohydrates and too little proten) or if you suddenly cut back on exercise and continue eating the same amount as you did with exercise – of course you may gain weight! If your diet is not balanced, your body composition can be changing as well as you may be experiencing weight gain.

So, diet indeed is a major culprit.

However, if you’re doing everything the same as you normally  do and your weight still goes up – then you may need to dig a little deeper why that is…

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How to ensure fast metabolism

Metabolism is THE word. It is the reason why one person can eat like a growing teenager and not gain a pound, while another person’s every indulgence shows up on their waist.

What is Metabolism?

It is the name for the chemical processes by which our bodies convert food that we eat into the energy that we need to survive and function. It powers all our chemical processes from breathing to blinking.

The minimum amount of energy your body requires to carry out these chemical processes is called the Basal Metabolic Rate (BMR) or resting metabolic rate (RMR).

What determines our metabolic rate? Or what determines how effectively we burn the calories we consume into energy?

The aim is to burn all the food that we eat and not to have any excess, otherwise body will be storing it as fat and that is how we gain weight.

So, what determines how fast or slow the process happens is the combination of one’s body size, age, gender and genes. Of course, foods that we eat and drink will also effect the metabolism as some support it and some hinder the process.

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Trying to lose weight? It may be time to reconsider your drinking habit

While many of us can happily give up our fatty or sugary favourites, I find that certainly many of my clients find more difficult to give up alcohol, especially at weekends. It is built into our culture and it is a large part in how we enjoy time with friends and loved ones.

Apart from an obvious case where a person may be an addict, for vast amount of people alcohol has become a lot more than just an activity to partake when we are in social environment in order to perhaps celebrate something. Many use it to take an edge off a rough day, some do it almost on a daily basis. It has become a way of life. There is possibly even an emotion attached to it. Coming home from a hard day, pouring a large glass of Pinot Noir (or whatever your poison is) to sip whilst you are cooking your healthy dinner for your family or your partner, then another one over dinner and perhaps even one more as you snuggle up on the sofa to wind down. It s almost like a scene from a movie that glorifies this lifestyle. It may help you relax and you rely on alcohol to achieve that state.

This is only one of million other scenarios, however, one thing that strikes me regularly when starting a client on their nutrition plan is their excitement to change their diet and start their plan and then their equal reluctance to give up their drink. Sometimes the decision whether to go ahead with my coaching or not depends solely on how much their alcohol habit will be affected if they were to embark on a healthier & fitter self-betterment journey. It can easily sound like an addiction. And sometimes giving up alcohol is just one change too many they are not prepared to make.

Of course, it is OK not to be ready, it is our call when we are going to decide to change. And I am not in any way saying that alcohol should be avoided by absolutely everyone and at every circumstance. However, alcohol addiction is a reality for many. And obesity can be accelerated or even caused by alcohol, including many diseases. So, having any alcohol in a diet is a problem for many.

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Change your habits, change your life… How do we create new habits?

Thank you for clicking on this article as its title is everything but original. But, that does not make it less true. Actually, it is a huge deal!

Our life is truly a reflection of our habits at every level of our existence. We become what we think about because what we think about is what we will focus on and that will influence what action we take, which, ultimately, leads to a particular outcome (or outcomes for different areas of our life). Results, in one word.

Einstein’s famous definition of insanity is repeating the same actions over and over again and expecting different result. And, yet, that is exactly what majority of us do. We have around 60 000 thoughts every single day, take or add a few, and research suggests that 98% of those thoughts are exactly the same thoughts we have every single day. So, anyone wanting to change their life – what we need to change are habits and behaviours, which will influence our actions and the end result – our life.

Sounds simple, but we all know it is easier said that done. But at least we know that we got to change something. Because…

Change nothing – nothing changes.
Change a little – little changes.
Change a lot – a lot changes.

Habits come to mind as a logical one thing that we need to focus on changing. When it comes to health – habits are absolutely everything.

It is being said that it takes 21 days to change habits. But, science shows that this is a myth. Psychologists may agree that while it perhaps takes 21 days of consistent and conscientious effort to create a new habit, it takes far longer to break an existing habit. More recently, study of 96 people was published in The European Journal of Social Philosophy and it states that it took an average 66 days to form a habit, such as eating a healthy snack or exercising regularly. That is to reach the point of Automaticity. When we develop a new behaviour that we do automatically, like brushing teeth is. The point of unconscious competence.

They found that creating a new habit depends on type of behaviour we are trying to change, the person and the circumstances. It can also take anywhere from 18 days to 254 days for people to form a new habit, which is an average of 66 days, but this highlights why it takes longer for some to adopt new habits.

I always talk to my client that after weight loss comes maintenance and research shows that maintenance is actually harder. Why? Because they have not yet reached the state of automaticity. They lost weight with my support, but those that take it for granted and have not fully committed to living a healthy, active lifestyle for life are the ones that will struggle to keep the weight off.

So, how do we create new habits?

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Herbalife Nutrition Formula 1 Cookie Crunch

New Generation Formula 1

Herbalife Nutrition has been surprising me for over a decade now, since I became a coach in 2004, with its focus on progress and innovation.

Our doctors and nutritional experts always seem to be at least one step ahead and yet, always careful not to play into the hype of things, which, without doubt, can leave us members in frustration.

However, nothing is brought in or replaced before the science first checks in. And that takes time. And we can and should wait.

Our Formula 1, almost unchanged for nearly four decades, is such an advanced formula that it brought the company as the leader in weight management and meal replacement industry with 31% of the meal replacement worldwide market share. Which is massive.

Starting my day with anything else but Formula 1 is not an option for me and my family. My boys want it before bed time too. And when they come back from school. My husband goes away for a day or two without it and “I really missed having shake for breakfast!” he always says upon return. Because what is good – feels good. You know it. Your body knows it.

There is so much research on meal replacements and a role they play in an effective weight management. Independent clinical studies on Formula 1 show how combining F1 meal replacement with regular diet produced better weight loss and fat loss results than food diet alone. That is in line with the recent research on meal replacements, in general.

Our Formula 1 offers convenience, taste and nutrition all in one shake

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World Diabetes Day www.wellness4life.co.uk

World Diabetes Day 2018

Wednesday, 14th November is World Diabetes Day. As more and more people have diabetes and increasing amount of people are at risk of developing Type 2 diabetes, and the fact that lifestyle plays a big part in disease development -while it is important to raise the awareness of the disease, it is also very important to talk about its prevention.

Personally, I have diabetes in the family. I grew up with both of my aunties, my mum’s two only sisters, being diagnosed with Type 2 Diabetes. One died from it and the other died of cancer before diabetes could claim her too. In my opinion, based on what I recall, apart from following the treatment – neither of them really took necessary care when it came to changing their lifestyle. They both had a very sweet tooth. My mother, on the other hand, one that has always been more health conscious compared to her sisters, is nearly 80 now and I would be surprised if she ever develops the disease because of her balanced diet and healthy weight maintenance. Still, this topic feels like it is very close to home as I love and miss my aunties very much.

So, what is causing Diabetes and how can we prevent it?

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