When coffee is actually REALLY good for you: The Power of High Protein Iced Coffee

Herbalife Nutrition High Protein Iced Coffee

Coffee is a staple of most diets these days. Iced coffee in particular is currently popular, especially to younger consumers, which is why it is being introduced in most of the coffee shops.

I grew up in a big coffee culture. Most of my family members and friends can not imagine life without their daily coffee fix. Many of my clients used to drink 5-10 coffees a day and it took a while to build healthier habits by reducing such large intake and replace it with healthier alternatives!

So, as much it can be a part of tradition, it can also turn into quite an unhealthy habit trying to get the energy boost from coffee and other caffeinated drinks in order to keep going; for most part energy lack originates from unhealthy nutritional habits.

Snacking is another big part of everyone’s lifestyle and major brands are investing into healthy snacking ranges as consumers are becoming more health conscious, which is truly great.

Our High Protein Iced Coffee is a great alternative to high street brands giving a coffee fix while it also offers great amount of health benefits, including quality protein, making it a great healthy snacking option as well.

Why choose our High Protein Iced Coffee?

  • Convenient – just mix with water – and take it with you anytime and anywhere – take it to work, take it to town, take it to the gym…
  • 85 Calories per serving – 60 calories are from protein!
  • Great for Weight Management as this low calorie, low fat, low sugar, high protein healthy snack is a way healthier alternative to high street coffees
  • 80 mg of caffeine per serving to help improve concentration especially before exercise or while at work
  • It is creamy, but with a bold coffee flavour from 100% real Robusta bean
  • Perfect as a mid-morning/ mid-afternoon snack!
  • It features only 6 ingredients: no nasty stuff of excess sugar, fat and artificial ingredients you find in many high street coffees: great for those who are health conscious and looking for a clean label snack
  • Fantastic for those who are fit & active as it is high in whey protein – perfect for an indulgent post workout shake.
  • It is a scientifically a cutting-edge product

One may be reluctant to give up their morning coffee, and you do not necessarily have to at all, but, how about trying to replace it with something that will still give you the coffee boost, while it will also give your metabolism a healthy kick start and boost any time of the day whether it is before and after a workout, at work, etc. … and see how you feel…

Herbalife Nutrition High Protein Iced Coffee

High Protein Iced Coffee Features:

  • High in protein – 15 grams per serving of whey protein that is a complete protein containing all essential amino acids, high in BCCAs and supports muscle protein synthesis, muscle recovery
  • Low in fat
  • No added sugar – sweetened with naturally sourced Stevia
  • 80mg of caffeine from real Robusta coffee beans, not an artificial coffee powder, same caffeine content as an espresso shot
  • No artificial colours
  • Coconut creamer for a creamy texture
  • Vegetarian friendly
  • Sea salt to help boost flavour
  • Available in Latte Macchiato flavour

So many people consume high amount of calories, fat & sugar through coffee drinks, and our High Protein Iced Coffee makes a perfect alternative!

If you are looking to manage your weight, are health conscious, looking for a clean label snack with only a few ingredients or fit & active and looking for a healthy snack high in protein to boost your daily protein intake – do not look any further – our High Protein Iced Coffee is just for you and worth giving it a go!


Genes v Lifestyle – Is DNA your destiny?

Genes v lifestyle

When I was studying Nutritional Therapy, one of the most fascinating subjects was the one about Genes and Epigenetics.

Why? Because, as a daughter of a mother who had breast cancer and father who died of lung cancer and stroke – it gives me hope and piece of mind that health, for most part, is in our hands.

We will all pass on one day, however, I want to serve as long as possible in this body and create & discover as much as I can in a pain-free body. I aspire to live a healthy lifestyle for my children too as we all are our children’s teachers. My mother was mine.

All children deserve the best start in life and part of that is being the best role model we can be.

So, that is my motivation and this fabulous quote was one of the most profound thoughts I came across that explains role our lifestyle plays in best influencing the state of our health:

“Your genetics load the gun. Your environment pulls the trigger.”, Francis Collins 

While we used to believe that 30% of what happens to us are our GENES, that figure is now more close to 10% and many scientists believe it is even as little as 2%, thanks to the breakthroughs in Epigenetics, “above the gene” science. 

Foods that we eat have power to switch genes on and off (think of cancer genes as well as hundreds of other degenerative diseases). 

Science shows that expression of our genes is modifiable. And the way that we change gene expression is by changing the chemical environment the genes bathe in… from foods and supplements we take, air we breathe, stress we experience to the environment where we live. But the effects of food on our genes and disease development is the one that is most researched!

HOW DO WE DEVELOP HEALTH ISSUES?

As our current state of health is a result of the interaction between our genes and environment, if our environment is a problem – if we eat poorly and not nourish our body properly, live in a very polluted location that is exposing us to toxins and viruses, if we do not exercise or suffer from high stress levels – what is likely to happen is that we are highly likely to exceed our genetic capacity to ADOPT to the environment, which can then switch the disease gene ON.

Good health is a sign of a successful genetic adaptation to our environment.

Going back to our genetic expression, one cause of activating disease genes is damage caused by free radicals or oxidants such as toxins, radiation, fried food, processed food, poor diet in general, smoking, alcohol, pesticides in food, pollution, etc.

As an antidote to this radical damage, body created antioxidants in order to neutralise the free radicals. Antioxidants from our food – vitamins A, C and E in particular, we consume through food and supplements.

When there is an imbalance between cell damage (our exposure to free radicals) and our antioxidants supply that provides the protection for our cells is when our genes, like cancer genes, are switched on.

Our environment has always been toxic, however, our bodies have an incredible ability to adopt and heal in order to keep us alive. 

They key to preventing degenerative diseases such as cancer is to enrich our DNA protective mechanism with antioxidants foods and exercise such as yoga  that promotes relaxation response, proven to reduce oxidative stress.

Very first study that demonstrated a consumer product of a green tea can help prevent cancer was back in 2003 as it stops faulty gene expression and reactivates cancer fighting genes. (Cancer Research, AACR Journal, Nov 2003, Volume 63, Issue 22)

It is also empowering us to understand that most of our health is in our own hands, with nutrition being a large part of it. 

Many studies on identical twins prove time and time again that, despite an identical genetic code, their susceptibility to diseases is hugely different dependent on the lifestyle that each decides to lead.

There is a rather complicated science behind genetics studies, however, point of this article is not to dwell too deep into it, but just plant a seed that, while genes play some part, what truly shapes us is our lifestyle.

We can take responsibility for our health and our future because, for most part – we truly are in the driving seat!

According to the latest research – only 25% of the population considers nutrition when making food choices, so, we have a lot more work to do to raise the awareness of this and increase the percentage of those who look at nutrition when making their food choices. 

So, DNA is not your destiny if you eat, breathe, do and think well!

Give your body the best chance to stay healthy for a long time!

And if you are not sure where to start, please feel free to reach out or fill in an online wellness test below:

Free Online Wellness Evaluation Test

HOW HEALTHY IS YOUR DIET? Take a FREE Online Wellness Test

It takes only a few minutes answering some key questions in relation to your health, nutrition and lifestyle is able to give you ideas where you may be falling short in your lifestyle choices and how to improve it.

You then have an opportunity to reach out to me for support in areas where you are unable to make changes yourself…


Healthy Dining Out

healthy dining out

There are is a valid reason why many who try their hardest to stay on top of their weight management goals, dread dining out. Food prepared for us in the shops and restaurants will have hidden calories, added salt, fat and sugar, so, of course it is a lot easier to control our food intake at home.

But, it does not need to be too difficult when we are eating out. It should remain a fun and pleasurable experience, with a little know-how…

First rule is – do not starve yourself prior to your meal out thinking if you eat too much at the restaurant that it will somehow even out. We, of course, think about calories.

The reality could not be further from the truth. Not because calories do not entirely matter, but because there are other factors in play.

Hungry tummy will lower your blood sugar levels and leave you with no will power to make wise choices.

Great strategy is to check out restaurant menu beforehand and decide what to order as more and more companies are putting their menus online. 

Choose meals that comply with MEAL BALANCE – healthy carbohydrates combined with healthy fats and lean/ plant protein!

Once at the restaurant, here are some useful tips:

  • Swap pie dishes or meals with bacon and sausages for healthier lean protein options such as chicken or fish (not fried) 
  • Swap creamy, cheesy or “chef special” sauces for sauces that are tomato or vegetable based and make sure you do not overdo them either!
  • Swap regular potato or chips for sweet potato
  • Swap white or deep fried rice for plain wild or brown rice, quinoa, lentils, beans or sweet potato
  • Swap any dessert with a fruit salad or yoghurt based dessert, share it with a friend or skip it all together 
  • Swap fried vegetables with steamed vegetables, served plain
  • Swap alcohol or fizzy drink with a glass of sparkling or still water with a slice of lemon
  • Ask for sauce on the side if ordering a salad so you can be in control of how much you put on
  • Ask for salt not to be added to your meal during meal preparation
  • Try not to order too much, stick to the main meal or two starters… you can always order more if still hungry
  • Do not be tempted by oversized dishes because they are a better value
  • Ask for a bread basket to be taken away or moved away from you
  • Instead of side order of carbs, order vegetables: steamed or as salad

Here are some tips if you are buying lunch on the go:

  • Ideally, avoid sandwiches, but if you must – choose brown or wholemeal bread.
  • Avoid cheese and deli meats in your sandwiches, except lower fat cheese like buffalo mozzarella 
  • Choose sandwiches with lean meat and lots of vegetables. Best fillings are chicken, turkey, tuna, boiled eggs, avocado, vegetables…
  • Choose salads with dressing on the side and without oil or mayonnaise.
  • Avoid carb based salads like pasta, potato, rice or couscous salads
  • Avoid meal deals that include fizzy drink and crisps or chocolate… have water and a piece of fruit instead
  • Choose healthier fillings for your baked potato like tuna & sweet corn or cottage cheese and avoid cheese toppings or adding butter
  • Choose vegetable soups without added carbs, but know that they could be loaded with salt and fat.
  • Swap your take away coffee with herbal teas

Food Labels

If you are buying pre-packaged meals, always check the labels, especially excess salt and fat:

  • Keep SALT below 0.3 gr and below (per 100 gr)
  • Seek foods with at least 15 gr of PROTEIN per 100 gr (or more)
  • Keep SUGAR below 5 gr per 100 gr.
  • Keep FAT below 3 gr per 100 gr

If dining out at the restaurant, of course that each cuisine will have their healthier alternatives, so we could easily have a list of tips for each type of restaurant, but some of the above tips are universal and good enough for you to stay in control wherever you dine.

More important thing is to go out armed with great attitude that you will enjoy time spent with friends and/ or family, but not at the expense of your wellness goals!

Happy, healthy eating out 🙂


An easy way to understand metabolism…

metabolism

Many people truly believe they have a “slow metabolism” and blame this on the fact they are unable to effectively manage their weight.

And it is very easy to do so if one lacks to understand metabolism, what effects it and the fact that we are always in control of it with our food choices and exercise, which have a direct (and immediate) impact on our metabolism.

Much has been written about metabolism, I have written much myself, however, speaking to people on a daily basis about weight management makes me realise that many are still stuck on “old science” of focus on calories alone.

So, here is one analogy that may help you understand metabolism and why we need to move beyond calories alone.

When we think about metabolism, let’s imagine it as a burning fire.

Because that is what it is.

To have a strong metabolism is for body to be able to effectively convert fuel (food & drink) into energy in order to sustain its bodily functions.

Effective weight management is almost all about metabolism and keeping this fire burning.

It is like a furnace. If you put logs on fire, you need to keep adding new ones, regularly, to keep the fire burning.

So, your breakfast within 30 minutes of waking up will get this fire started again and to keep it burning throughout the day – it is about eating in regular intervals.

There is also a matter of type of fuel that will keep our metabolic fire burning.

Our metabolism runs most effectively on a good balance of protein, healthy carbohydrates and healthy fats. And runs even faster if we choose right, clean, sources of each.

These are our “logs”.

Without the combination of all three, especially without protein, it is like adding paper to fire – no matter how much paper we put – fire wants more of the same and we simply can not sustain this fire for long.

Paper could even be our synonym for carbs. (For a regular person, not someone attempting to run a marathon, perhaps, as carbs do have their place on this occasion)

This is where we move beyond calories alone. It is the quality of those calories that count.

So, the key is having the right kind of fuel and in the right intervals.

What slows our metabolism down?

  • Skipping meals, especially skipping our breakfast (no logs, no fire)
  • Eating unbalanced meals or eating too much (wrong type of fuel)
  • First exercising, which would stimulate metabolism to work faster, and then having sugar/ carbs as a reward which “kills” the metabolic burn almost immediately (like going running with your friends, then going for a coffee and a croissant – because you “earnt it“!)

So, next time you skip a meal, especially breakfast, or just grab a toast and coffee on the go, think again before you blame your slow metabolism.

Your current habits could be contributing to your metabolism working slower than it should.

Frequency and type of fuel is everything for fast metabolism and an effective weight management and fat burn.

This was a simple way to explain metabolism and its basic principle. Of course, a lot more can be said about it so you can actually put a few things in practice. “How to ensure fat metabolism” article further below might be a good place to start.

If you are concerned about your metabolism or would like some help, contact me for your free Wellness Evaluation and a free metabolic test.


Have you watched Will Smith’s family health intervention talk? I really recommend you do…

will smiths family health intervention

One of my clients recommended me to watch the show and I am so glad I did.

You can watch it here: S2:E11 Will Smith’s Emergency Family Meeting

This was the first time I watched their Red Table Talk, as they call it, and I thought it was a brilliant concept, and, on the other hand, issues brought up regarding their family’s health could not be more relevant to many people…

Will Smith called a family emergency meeting last week to talk about their general health. He called it “Smith’s family health intervention” and it was quite an incredible viewing. It certainly inspired me to share it.

I have been thinking about “health consciousness” for some time, especially these past couple of weeks. In particular about the difference between LOOKING healthy & truly BEING & FEELING healthy as they can mean two completely different things.

Many watching the show will be very much surprised that even one of the wealthiest with all the resources available to them can struggle with understanding of what makes them healthy or achieving wellness.

They too need education and support like everyone else.

I know how to eat to look good, but I do not know how to eat healthily“, says Will Smith.

His whole family struggles to understand nutrition, some are emotional eaters, some eat anything and deal with stomach upset because they do not know what to eat to avoid it, some skip meals to avoid dealing with painful digestion, some eat the same thing each day to avoid digestive issues.

Read More

First birthday without mum

first birthday without my mum

I love birthdays.

I love them because they are about celebration of life.

And I love life.

Every day should be a celebration of life, but we do not stop and “smell the roses” as often as we should. So, birthdays are there, as are any anniversaries, to stop for at least a moment and appreciate the day in life when it all started. A new life, a new love, a new union…

I will be 46 in less than a couple of weeks time. And it is stirring up all kinds of emotions just thinking about it.

It will be 248 days without mum on my birthday… and there is so much to miss…

Read More

Do you have a clear vision for your health?

As a Health Coach of over 15 years, I absolutely love helping people understand how, in order to reach your health goals, it is not just what you eat, but also how you feel & think that it translates into your daily actions and, ultimately, results.

Most people come to me for help because they need more energy and to control their weight believing that a nutrition plan I give them will get them to their goal.

The truth is, whether it is me or one of the million other coaches available – what everyone seems to be searching for is a tool that will solve their health problems, help them lose weight and … happy days. So, they search and search and select one plan that appeals to them the most, that fits their vision of health.

And some end up with me and I am honoured each time it happens.

Many truly believe they want a lifestyle change and what they soon discover over the coming weeks & months of coaching, support and education is that building new habits is not as easy as they thought and that having a long term view requires more than just a plan to follow.

Meal plan is just a tool, an external point of reference to what we should be doing and it only works while we do. Even the most nutritionally optimal & balanced meal plan is just a tool.

In order to develop sustainable healthy, active lifestyle – it becomes about something far greater than just a plan that we follow. It becomes more about developing a vision for our long, term health into which we can THEN incorporate the plan. Tool has its great purpose, but, without investing our whole mindset into it, it will not work. Not long term.

Having a vision also helps us ride the storms and handle better the curve balls that life will throw at us and so that we can give up the notion that circumstances and conditions need to be perfect for us to be & keep healthy.

Life long health quest can seem as a long journey, especially when we are young… To a 30-year old – it is preparing for the next 50 years and beyond. We are just not taught to invest in our health in each decade of our life for the next decades to come. Not in the same way as we are taught to invest ourselves in our education and career.

When we have a vision for our health & fitness, something deeper within us that inspires us each day to live the best version of ourselves – that is where the real transformation happens and it touches all aspects of our health – physical & mental health.

We plan holidays, we plan our finances & career, we plan our social life, education, etc. however, we are falling short of developing a vision and strategy for our long term health – how we want to show up not only now, but when we are 60, 70, 80 and beyond.

What we do is once or twice (or more) a year we attempt to diet so we can look better for a holiday or some other occasion. Or we have “detox” once a year believing it is enough to reset our health to some kind of a starting point. Or we get ourselves to the point of developing health conditions and only then look for remedies.

All short term fixes and tactics. However, I applaud anyone even doing the above as it shows we want to feel good and that we came to realise that health matters.

How about going deeper in order to go further?

How about learning to look after our health and planning for it in the same way we look after our homes and gardens or our cars? Or how we plan holidays and our future, in general?

How about, once we start feeling better, instead of abandoning the plan that was clearly working for us and making us feel better, instead of allowing complacency to set in (because we now feel better) – we develop a different strategy that will keep us inspired to keep going and investing in our health?

How about developing internal dialogue about what we want for our health about a month, a year or even a decade from now and use that vision to fuel us?

I see often clients losing traction exactly at this sweet point, after weeks, months or even years of creating this lifestyle and going through so much effort – because they reached their goal… and are unable to see beyond.

We tell ourselves stories that we worked so hard so we deserve a break… and then we find it hard to get off that same break.

Without a clear vision ahead – how we want to come up in the world when it comes to health & fitness – it is way too easy to lose the grip on what is best for our physical & mental health.

Could it be that we simply lack the understanding that, to feel good every day – we need a daily health strategy… for the rest of our lives.

Or could it also be that to develop and stick to a long term strategy, we first really need to be inspired to do so by digging deeper and creating a vision for ourselves when it comes to our health & fitness and why it is important to us to become the best version of ourselves.

It all comes, it seems, to an inner work again. Our mindset.

The truth is, the relationship we have with our bodies and ourselves in general will directly impact the thoughts and relationship with food & exercise that we have and those are the catalysts for our health… or lack of it.

Our thoughts about ourselves, our beliefs, will fuel our daily choices and this relationship will either set us free or make our life very difficult.

Furthermore, state of our health will have an impact on energy we bring into any other category of life – our work & career, relationships, etc.

“Health brings freedom very few realise… until they no longer have it!”,

Anonymous

Many set financial & career goals, only to lose health in pursuit of wealth. Sometimes to the point of no return. Many times same pursuit undermines our relationships with most loved ones and cause relationships to break. We feel lonely, isolated, hurt, guilty, etc. How long before it starts effecting our work too?

It is all interconnected. Because our life is made up of many components and it is about learning to balance them all. We somehow need them all within our view point. And that takes real effort.

Where do we start?

I say – health & fitness! Because how we feel about ourselves, energy we have, confidence we feel – has a direct impact on how we show up in most other spheres of our lives.

If you start winning here, it will show up elsewhere too.

I have been recently inspired by one of the online masterclasses to create vision and strategy for myself for all important categories in my life.

This is where this breakthrough came from for me. From a simple awareness what is required to have an exceptional life – to look at the life as a whole, not just one aspect of it disregarding others, which then creates an imbalance in another area.

What a concept, I thought!

To create a set of daily intentions that truly helps us play our best game – that nourishes our relationships with loved ones, makes us a better parent as well as a more caring & romantic partner, allows us to work smarter rather than harder by doing our life’s work with purpose, have a social life that creates meaningful connections with like minded people, etc.

To understand that lack of vision, purpose & strategy in any one single category will cause one or more to eventually break down.

I don’t know about you, but I aspire to this. I aspire to showing up in the world better than I am right now. And I am enough and worthy of this. My life is. My children are. It is a worthy legacy. Who knows where it could lead and to what impact on the world it could have.

It all starts from a believing that all this can be achieved!

And it all starts from your health & fitness vision

Because, when you have your health & fitness under control and are operating at the highest level – you will have more energy, you will think more clearly and will be more attractive, I am not necessarily talking about being physically attractive, but your vibrancy & energy will be attractive to people and that will open new opportunities and bring power and efficiency to your daily work…

Let me guide you through the process as I understand it and as I have done it for myself:

BELIEFS: Start from asking yourself what your current beliefs are about health & fitness. Where are you right now? What are the beliefs that are driving your current behaviors? What behaviors are serving you and what are not serving you? Who do you spend time with? How influenced are you by the behaviours of the people you spend most time with? What have they got you doing, thinking, believing?

Do you even believe you can reach the health of your 20s or 30s even when you are 60, 70 or beyond?

So, we start from figuring out where we are right now and what our beliefs are. All the good stuff that we can keep and and all that does not serve us and that has to go!

VISION: Imagine your life & health in the next 3-5 years. How do you ideally see yourself. This is your vision of your best YOU! How does it feel? This is the place to get very clear what you truly want, even if it feels impossible right now.

We sometimes set goals that are way too achievable and, therefore, goals that do not inspire us either.

So, dream big!

PURPOSE: “Motivation pales in comparison to purpose!” – because when we know our WHYs – we are self-fueled and do not need motivation or blame the lack of motivation for the lack of progress. No one needs to push us either!

We only have a lack of motivation because we lack purpose!

Ask yourself why your vision is the way it is. How your life would be different if you were at your very best health & fitness? Who would it impact? Go within and then some further more. Until you get to your why that makes you cry!

STRATEGY: It is only when we know what we want and why we want it – we can then develop a strategy that we can follow – set of daily actions – that will essentially make all the difference and help us reach the transformation! This is the point where meal plan becomes a useful tool.

Once you invest time & effort to put the framework in place – this will help steady the course and help you develop long term habits until they are automatic, like brushing teeth is.

I don’t know about you, but I got so excited about this.

This sort of exercise makes us take full responsibility for our life and, whilst some might find this difficult as it is easier to blame others or circumstances – think about it differently – it puts us in control and in a driving seat of our life.

And do not worry about HOW you will achieve it – when your WHY is strong enough, how will come to you in a form of inspiration or even certain people and coaches that will suddenly drop into your life when you start paying attention.

When the student is ready – teacher appears.

Now the only thing left to do is to get excited and start setting your vision around your health & fitness!

Let me know how you do and if you would like me to facilitate the process and help you on your journey, give me a shout!

Until next time, yours in health,

Sanela

“Health is never owned, it is rented and the rent is due every day!”


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 and sleep well to be well

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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