Sanela happy healthy new year

Happy, Healthy New Year 2021

I hope you had a wonderful Christmas holiday and, as the New Year is nearing, I woke up this morning with a couple of insights I really wanted to share with you.

If 2020 has taught us anything it is that things do not exactly work out according to plan. Sometimes. And that we have to remain flexible and focus on our blessings.

Sounds like a cliche, but it does not make it less true.

I was thinking this morning about goals for 2021 and two concepts run through my mind that may fare better than any goal we can set in the current (or any) circumstances:

1. Only Love Gives Great Health.

Instead of setting up health and weight goals for 2021, work on yourself and your personal growth more than you ever worked on your health or your diet. Because healthier mindset will lead you straight to  healthier and happier you.

I hope you enjoy Debbie’s story who did just that in 2020 and look where it got her!

2. Work Is Love Made Visible.

“Work is love made visible.
And if you cannot work with love but only distaste, it is better that you should leave your work and sit at the gate of the temple and take alms of those who work with joy.
For if you bake bread with indifference, you make a bitter bread that feeds but half man’s hunger.
And if you grudge the crushing of the grapes, your grudge distills a poison in the wine.
Ad if you sing though as angels, and love not the singing, you muffle man’s ears to the voices of the day and the voices of the night.”

Kahlil Gibran

My wish for you in going forward into 2021 is to find what makes your love shine through… and to learn to approve and love yourself unconditionally so you can truly achieve your best health and become the very best version of yourself.

Happy, Healthy New Year 2021.

Yours in Health,


Debbie front image weight loss testimonial

Debbie’s Weight Loss Transformation is so much more…

“12 months ago my life was very different… I had been very overweight for 14+ years and recently found myself separated from my husband of over 17 years.  It was time for me to get my life back on track! 

My best friend Hayley introduced me to Herbalife and I had my first consultation with Sanela and weigh in on 4th January 2020. Since this date, all aspects of my life has changed for the better!

I am more outgoing, with positive attitude, healthier, fitter and wake up looking forward to what the day will bring! Other diets worked for a small amount of time but as soon as I fell off the wagon, which always happened, the weight, plus more went straight back on. 

Herbalife Nutrition and its ethics stuck with me.  I understood the changes I needed to make in life and way and, for the first time, my weight was never the figure I focused. Instead, I focused on my health, especially the visceral fat, striving to bring this figure down to bring out the healthier person I knew was hiding deep down inside me.  

A lot has happened in 2020, virus has impacted everyone in one way or another, but I’ve not let this stop me! I am happy to say that I am one of the minority whose weight has gone in the right direction! Life is very good, my journey continues! I look forward to seeing what the next year will bring and know that Herbalife Nutrition will be in my life forever.

I simply cannot see me ever waking up and not having a shake for breakfast!

Love, Debbie”

More about my work with Debbie

I can not express enough how proud I am of Debbie.

During the entire year we worked together, I could see her transforming not only physically, but internal shift that was taking place was astounding.

I know Debbie has big plans for 2021, but let me reflect on her progress in 2020:

  • 25 kg or 55 lbs weight loss (4 Stones)
  • Visceral Fat dropping from dangerous 13.9 to 8.8 – which is around 3 litres of internal visceral fat lost.
  • Body fat went from 51% to 42%, which is still high, but Debbie is getting closer to healthier range.
  • Debbie’s lean muscle went from 46% to 55% of her body. She has not lost ANY lean muscle in the process suggesting that meal plan she is on is fully balanced for her unique body composition to keep her metabolism high.

Statistics aside, I have seen Debbie’s confidence grow with each month passing by, she truly is not only feeling healthier, but noticeably happier, she even bought a new house this year and has completely changed her life in the past 12 months.

Even in lockdown, Debbie and I stayed in touch and kept working on a 1-2-1- basis, but Debbie was also part of our 4 Week Challenge that kept inspiring Debbie to stay daily on track with her nutrition and fitness.

Debbie understood very soon that she did not sign up for a diet, but a Way Of Life, which already sets her apart from anyone just going on a “diet”!

Because she was ready, she was also teachable!

I LOVE what I do for all the people I meet and help and believe me when I say that I do understand that everyone is on a different journey and at a different point of readiness, which can not be rushed.

When we are not ready – there is just too much resistance and self-sabotage is a daily struggle.

Debbie was completely ready when she started 12 months ago, she kept being accountable to me even when we could not see each other during several months of the lock down.

Many used lockdown as an excuse to “take a break”. No judgement here, please. Remember, we are all on a different journey and a different point of readiness to change!

Debbie’s results just gave her more fuel and motivation to keep going and she truly achieved necessary mindset shift in 2020 needed to not only achieve results, but keep those results.

Debbie may as well be my absolute Star Client of 2020, however, I am a proud coach of all my client! Because it is our differences that make us unique in who we are.

I am hoping that Debbie’s story will inspire you to get started on your own journey and make 2021 YOUR BEST YEAR EVER.

Because you CAN and you are worth it!

Do not let circumstances dictate what you can achieve or not! You’ve got this and I’ve got you too!

If you feel you are at the point of readiness, let’s work together! DM me for details!

Until we meet again,

Wishing you a Healthy & Happy New Year 2021!

Yours in Health,


Influences on food choices weight loss weight gain

Stop Blaming Your Will Power when making food choices!

Did you know that we make 227 food decisions each day on average and that 95% of those are sub-conscious?

That is absolutely crazy, right?

What drives our food decisions?

Of course, main reason we eat is to survive! Also, to satisfy our senses of pleasure that eating gives.

However, how comes eating for many goes beyond just feeding the body and satisfying the senses and even the healthiest of us find it difficult to resist certain foods we know are not good for us!

Me too included! And it drives me crazy when it happens!

Because I know that I should know better!

Well, as I found out, I DO know better, but that is sometimes not enough!

So, all perplexed, I dived into understanding this concept more, so I can make sense of what is happening to me as well as learning why so many of my own clients keep lapsing even when they are truly motivated and have all the tools and support to help them stay the course!

What I found is that our brain is absolutely fascinating and is influenced by myriad of things and here is what influences our food intake and how to stay in the flow:

1. Sleep Deprivation is linked with an Increased Appetite

It was only recently that the link between sleep deprivation and the way it effects brain mechanisms responsible for food choices and appetite have been discovered.

As it turns out, numerous studies confirm that sleep deprivation leads to a double whammy of your brain desiring more foot and, at the same time, your brain being completely incapable of evaluating whether you are really hungry.

Sleep deprivation has been shown to effect Cortisol, our stress hormone, that is also known as a “fat storing hormone” and an increase of cortisol increases our desire for high calorie foods.

And, as studies show – the more sleep deprived we are – the worse our choices get!

So, getting enough sleep is essential to getting a grip on our hunger and food choices. But, that is not all…

2. Your Stress Levels lead to an Increased Food Consumption

Numerous research confirms that stress has an effect on both neuronal and physiological effect when it comes to weight gain.

The results of studies show that what happens is similar with sleep deprivation because, usually higher stress is linked with sleep deprivation, which increases cortisol, so the whole cycle repeats of our desire for high fat, high sugar, high calorie foods.

Therefore, taking care of stress and sleep is important, but I wish that was all.

3. Hunger leads to more unhealthy food choices

This is a logical consequence and research also confirms it to be the case – hungry subjects consistently chose more unhealthy foods compared to those who were more satisfied.

This is what you need to make sure:

  • Do not skip your breakfast
  • Do not skip your snacks
  • Combine protein with healthy carbohydrates with every meal and snack
  • Drink enough water as thirst can be perceived as hunger!

Another important tip – do not go grocery shopping when hungry!

4. Exercise decreases our appetite

When we exercise – we burn more calories, therefore, logical thing is to think that we would be more hungry, right?


Research shows that staying active and moving your body makes us less motivated to eat.

So, next time you feel your are spiraling out with unhealthy choices – put your trainers on and go out for a sweat!

5. Food Marketing influences our Food Choices

Visual cues are incredibly influential when it comes to making food choices.

Food companies invest in an insane amount of money on researching on how packaging & advertising can make us consume more. Food marketing, after all, is a multi billion dollar industry.

Sad truth is that most of that marketing is concentrated on promoting unhealthy products, well, 99% of the marketing that is! This is not just packaging, but think about television advertising, especially one directed at our own children.

So, the battle for healthier food choices is real!

Research shows that TV food ads directly increase children’s preferences for those foods.

Good news is – while food advertising can motivate us to make unhealthy choices – research also shows that it can help us make healthier choices too.

Recent study shows that providing nutritional information in the form of food labels have a positive effect on our brain and motivates us towards making healthier choices.

So, educate yourself on food labels and pass it on to your children too (in the simplest possible way) because when you read the labels – health attributes trump taste!

Truly, knowledge becomes king again!

6. You are WHO You eat with!

Yes, not only what we eat that determines our health and, well, our waist size, but also, who we surround ourselves with!

Not only that, but the research shows that we are influenced by who we identify with – and that goes for both how much and how often we eat – even when we eat alone!

7. Gender Differences matter when it comes to food choices

Research on this front shows that the main reason why men seem to be more successful at sticking to weight loss plans is simply — evolution!

Women consistently chose unhealthier foods over men and explanation could be that female ancestors had an added responsibility of nourishing themselves and infants, which predispositioned them for higher food intake to lay down fat stores, which would give them an evolutionary advantage in case of future food shortages.

These are not the only factors that effect our food choices but they surely are main ones and it shows that external factors are very powerful as sometimes we have no control over them.

Here is what we can do:

  • Establishing a sleep routine and making sure we get 7-8 hours of sleep each night
  • Reducing stress will add more quality to our life not only a reduced appetite. Remembering that sleep and stress are related.
  • Keep active as exercise not only helps us burn calories and keeps our appetite under control, but it can also help with stress reduction.
  • Educate yourself about nutrition, nutritional balance of foods, what our bodies need and certainly learn to read labels as better knowledge and engagement with nutritional content of foods does lead to healthier choices.
  • Surround yourself with the community of fit and active people who are a positive influence on your health efforts.
  • Be aware of clever food marketing – awareness can help you in now falling pray to their influence.

It has helped me personally to realise how blessed I am with the community of our 4 Week Challenge and a regular 5 Day Challenge as well as my colleagues health coaches. Being more involved in our community, as much as it goes for our participants, it goes for all the coaches including me – is essential to keep health motivation high.

I have made more commitment to improve my sleep routine as well as to keep active.

I realised that periods when I lacked activity is indeed linked to more food consumption, so, I made commitment to keep and stay active as it is incredibly good for my Mental Health too!

I hope this was helpful and will help you identify areas where you need support so you can stop blaming your will power and focus on areas that can make a profound influence on your food choices.

On top of all the above, ensuring Balanced Nutrition and developing a Healthy, Active Lifestyle are essential in ensuring hormonal balance and staying on top of blood sugar control, reduced cravings and hunger control.

Free Online Wellness Test is a great place to start to evaluate how well you score!

Until next time,

Kindest Regards,


4 Week Challenge Focus 4 28 Day Transformations

Sticking to a Meal Plan does NOT have to be yet another diet!

Warmest Greetings to you and I hope you are OK!

We have all been affected by the second lock down in some form or another and it has left many effected emotionally and mentally by it.

Helping people to live a healthy and active lifestyle is really important to me and I truly believe that no matter how hard it may be to focus on coming out healthier and stronger out of this situation, it is sometimes the only thing we can do – focus on what we CAN change!

Our well being is certainly at the top of the list!

Community that myself and my fellow health coaches created at Focus 4 – our 4 Week Challenge – is a safe and inspiring community with the biggest heart and dedicated to improving everyone’s life and to bring a bit of sparkle to our daily lives knowing we are doing something really good for ourselves and others.

It helps many feel less isolated and the rest to stay on track of their health goals.

What makes Focus 4 special, although support and heart based business make a difference – but it won’t get you results without an absolute commitment to science backed nutritional advice and meal plans.

Yes, following a meal plan can certainly in many cases sound like just another diet (and I know this to be true as I have seen so many I would not touch with a pole!).

However, try to build a house or anything without – a plan!!!

When meal plans are nutritionally sound and created to help establish Healthy, Active Lifestyle habits that can be followed for life and enjoyed by the whole family – this can be a Saving Grace for people who have no routine, no nutritional knowledge or healthy habits and who would benefit from a plan they can follow and stick to, that will not make them hungry, cranky, lower their energy and metabolism.

Also, did you know that very latest research says we have on average 237 thoughts about food each day and people who struggle with weight have over 100 more thoughts about food, so, way over 300 EVERY SINGLE DAY!

When you know exactly what you are doing and why so you can plan your shopping, plan your meals in advance as well as prepare your meals and have them readily available at home, work, in your bag – so you can stay on plan – can you imagine how this will reduce the amount of thoughts of food such as “What shall I have (for lunch, snack, dinner, breakfast…?”, “I am hungry, I don’t know what to have!” (while crisps are calling you from the cupboard!)?

Our participants are seeing an improved wellness in all aspects of their health and that is what counts!

It is not about eliminating food groups, but learning the balance and what makes us feel good!

It is about throwing away the scales and weight loss focus, but focus on Healthy, Active Lifestyle and celebrating our bodies!

Furthermore, our true secret is the safe community that offers our participants support and accountability found to be 3 times more likely to deliver results.

  • F4 Aneta 90 days results
  • Focus 4 Testimonials and Results of a 4 week challenge
  • Focus 4 Testimonials and Results of a 4 week challenge
  • Focus 4 Testimonials and Results of a 4 week challenge
  • Focus 4 - 4 week challenge testimonials
  • Focus 4 - 4 week challenge testimonials
  • Focus 4 - 4 week challenge testimonials

Here is what some of our participants are saying:


“For me it is how much I relied on and ‘needed’ sugar and caffeine to the extent I couldn’t go in a shop without buying chocolate. Only 2 weeks in and my energy is much better and lasts longer now than with the quick fixes”


“For me it’s the amazing recipes, realising I don’t need the amount of carbs I was having before. Having something to follow helps me stay on track so much more! And being part of something helps.”


“Definitely not bloated now and digestion is better”!


“Since starting and revamping my complete food relationship I’ve also found lots of foods that were making me feel so poorly. I constantly had tummy issues which would flare. Since cutting out pasta, rice, bread and most starchy carbs my digestion is 1000% better. It always reacts very quickly now if I eat something which I’m sensitive too. 

I had a few spoonfuls of Wholemeal Rice last night and my digestion was unsettled for a few hours. It does limit me sometimes, I tend to stick to lean protein and veggies and then every now and then I re-introduce something to see what happens. The list is growing of things to cut out but I know I feel so much better so the limitations are definitely worth it!”


“Focus 4 for sure has helped with my digestion, being a shift worker helps massively, and hydration, less standard teas/coffees & realised how happy my body became with simply just having water with fruit infused for flavour. Also, it helped improve my sleep; I normally struggle to get off to sleep, this is no longer an issue – plus it’s quality sleep unbroken.”


“For me it’s the way I eat altogether. It transformed my body for the better and can’t think of having anything else anymore. A while ago we were at friends and dinner was pizza…took me two days to overcome. I quit drinking ages ago and to be honest: the ice cream shop in town is still a major challenge for me!”


“I am definitely not bloated and it makes me think how many carbs i used to eat, I feel better in myself i feel healthy and i love the recipes and support!”


“What a difference in my eating habits since doing focus 4 I’ve tried so many new recipes. Some ingredients I’ve never even tried but would of automatically said I won’t eat it. There’s more healthier food in my shopping every week so it’s also having an impact on the children.”


“Two surprises for me:

1) It’s not about eating less. I never used to have as many snacks – they are just healthier now.

2) As well as feeling less bloated I’ve had no reflux which I did struggle with sometime before.”


“Few things I’ve found in the nearly 3 years of using Herbalife Nutrition and following Focus 4 plan:

1) I used to really suffer with bloating/inflamed tummy and really bad flatulence, but since eating clean this has totally gone! Even if I do eat one or two naughty things I’m now usually ok. I do suffer however if I completely over indulge (not often now) but I know what to do to get back on track! 

2) The amount of food to eat and frequency! I was always having a ‘snack’ as my breakfast so no wonder I was lacking in energy!! I love food and eating so this is fantastic! 

3) Water for energy! This was a revelation for me! How can something plain and zero calorie give you energy?!? But it so does!!! I always drank water and carried it with me but didn’t get to 3 litres a day which I do now! If I’m tired I always think about how much water I have had and usually it’s not much!”


“I have only been on plan for 3 weeks and im loving the programme. The biggest change i have noticed is my mindset. This plan is so easy to follow. Unlike other diets I am not constantly obsessing over food, thinking about my next meal, concerned with what I’m missing, craving the sweet things. On this plan I want to choose the healthier option not only because they are good for me but because they taste good. 

I have gone from drinking 4 cups of coffee a day to a aloe mango drink in the morning and 2lts of water. Water used to make me feel sick. I love the support groups and will always be grateful to my husband for giving us this journey.”


“For me I am so surprised how I have stuck to the plan, I never stick to anything, my excuse has always been how busy I am in work, but this plan helps me be more organised with my snacks and shakes, it’s easy as I can have something healthy in the car on my way to work or when I’m out on the road for work, I always used to grab something quick which is usually something not great for you! 

But, how things have changed! I have not only changed my eating habits, I’m drinking much more water and losing inches. I also was so embarrassed taking my starting photo … now I’m looking forward to talking the end photo! 

I am also really looking forward to the next challenge!”

So, if you are in need of some support, then join us! This is what you can count on:

  • Energy going through the roof
  • Stable blood sugar levels
  • Hormonal Balance
  • Personalised Nutrition
  • Support and accountability within the group
  • Your own health coach that has your back outside of the challenge
  • Better digestive health
  • Less brain fog, more focus and concentration
  • Daily fitness to keep you going
  • Fun & Excitement as we always come up with new incentives, games & competitions

Ask yourself – if you continue with your current lifestyle – will you be healthier and in a better shape in one, two, five years time than you are now?

If you are not happy with your answer to the question – there is a solution! Change is heard, but change is the only thing we must do in order for our life and health to change!

You are worth your best life and health! Go for it!

More about 4 Week Challenge!

Until next time, yours in Health,


P.S. If you did not know about this service before, check out my Free Online Wellness Evaluation Questionnaire to help assess your current lifestyle and give recommendations on how to improve certain aspects of your health so you can reach your wellness goals.

The day her heart stopped beating

I remember it was a cold, yet a sunny day in February 2019.

Tuesday. 11:30 AM.

I have just finished a wellness evaluation with a brand new client. I was upbeat and really happy and, as soon the the client left, the phone rang.

The voice on the other line told me that mum has pulled an emergency cord in her apartment in London and is crying “Help” when they answered the alarm via the inter-phone in her London apartment.

The ambulance was on the way, I was told.

I froze. Cold sweat whizzed through me in an instant.

This has never happened before and, although my mum was just a few days from celebrating her 79th birthday, she has always been in great health, as she always take great care of herself, she has not been in the hospital once since she has been in the UK, she was independent and loved her freedom.

I have not prepared for a phone call like this and, yet, it was here.

The adrenaline soon kicked in and I quickly said I will establish contact with her and keep them updated. Upon calling her, she did answer her mobile phone, but her speech was distorted and uncomprehensible. I could barely make out that she was asking me to “Call Nora”, her neighbour.

I called Nora who was not answering. I called the warden in her building who was elsewhere answering another emergency. She gave me another neighbour’s number to call, which managed to came to my mum’s aid. She later told me my mum dragged herself through the apartment whilst on her stomach to unlock the door for her.

As all that was happening, mum kept me on her phone as I was telling her I love her and that all will be well. I was calling her names she only used to address me with – my heart, my soul, my happiness, my everything…

My heart was pounding, I felt helpless, being 100 miles from her, but grateful someone was with her.

I suspected it was either a heart attack or a stroke.

She was complaining of a shoulder and a neck pain for the past 4-6 months and I finally forced her to see the doctor and check it out. Being away from her and her English not being great – I was expecting a call from the doctor to update me while she was with her.

That was on Friday, only four days earlier. At 3 PM the doctor rang. She though that physio would be good. I disagreed. I do not even know what got into me. I remember clearly mentioning to the doctor that one can clearly see that vein on my mum’s neck, just above the collar bone, is swollen and visibly blue. I was asking if this could be a cardiovascular issue.

I can truly be stubborn, but I did not feel this was my place as the doctor insisted she was following the procedure and that my mum should have come months earlier, when it all started. By this time we would have gotten to the bottom of it, but physio is the thing she can do to “get the ball rolling” and, investigate further in case the treatment does not work and pain in her neck and shoulder persists.

We left it at that.

My mum felt pleased something was being done and that whole weekend she was sending me photos of her meeting friends, having coffee, walking by the river in Kingston as swans swam by in the icy waters of River Thames, she was at Bentley’s Shopping Centre with another friend… Always posing in her red scarf and red beret I got her in Paris just a few months earlier.

She was super cute. She even took a selfie on a train.

On Monday, day before the attack, she even went to John Lewis department store and bought herself a dishwasher.

Tuesday came and her life changed by 180 degrees!

She went out early to get some milk and, before she could make herself coffee upon returning home, she had an attack and ended on the floor for a couple of hours before regaining consciousness and being able to call for help.

I struggle even thinking about it. How scared she must have felt. Being all alone.

By the afternoon, my husband and I managed to get to the hospital, by which time she had a procedure, stent was put in and when we walked into the room, she was weak but happy to see us, talking.

She introduced us to her nurse from Russia called Olivera. Introducing me to Olivera first and then my husband: “My lovely, lovely son-in-law!”, she said.

She was switched on so many machines as they were monitoring her condition, but I felt we were safe to say – she was a survivor.

We hugged, helped her eat and drink, organised food for the following day. Laughed even. Took a few pictures as she said she had never been in the hospital before, not in the UK, not for the last 30 years. “First and last time”, I said.

I still remember her face before we left when visiting hours were over. She was locking eyes with mine, wanted to say something, but didn’t. Her eyes were telling me that she was scared. I was trying to stay brave for her and ensured her all was well, I did not want her to pick up any of my worry.

“See you in the morning, mum! I love you!”, was what I last said to her as we were leaving.

I was exhausted, anxious and relieved all at once.

I came to her apartment and fell asleep in an instance, in my clothes. Her text woke me up around 9PM. “Mama will be well, do not worry at all, I have survived the worst! Just call John Lewis please and reschedule dishwasher delivery for next week. See you in the morning. I love you so much!”

I put the phone on silent and fell asleep again, like a baby, only to be awaken about midnight, realising that I had series of missed calls from an unknown number and my husband. I called him and was advised to call the hospital immediately. They have been trying to reach me for the whole hour. My heart sank.

I called them and was advised to come to the hospital immediately. There was a further development…

I arrived and found the doctor in charge. My heart was pounding. I was sweating with fear.

He was taking me through so many rooms trying to find an empty room to give me an update. I feared the worst, but I was not allowing myself to give it any serious thought.

“I am sorry to tell you, but your mum suffered a stroke earlier, we had to induce a coma and, I am afraid, brain hemorrhage she suffered is irreparable!”

Say what?!

I was numb. I could not think.

What does this mean?

“Can I see her, is she alive?”, I asked.

“She stopped breathing, but her heart is still going.”, said the doctor.

I felt better and was obviously completely in denial with what “not breathing” meant. Heart is still beating. That is good. I did not register the first part of the sentence.

He took me to her and warned me she would look differently. She had tube out of her mouth. Her eyes were sellotaped. Closed.

I kissed her forehead. Her forehead was not cold, body still had some warmth, but colder than usual. Monitor was showing heart was going at 48 beats per minute. I took eyes off it to talk to her. Next minute I looked at the monitor, it was now 44 beats per minute. With each drop in her heart beat, my heart was beating faster.

I just knew it suddenly… my mum was leaving this world as we know it. I was not sure if she has left already, but holding her hand, stroking her arm, feeling the familiar texture of her skin that was still not completely cold gave me comfort.

Having no response back from her was a painful reminder that those were my last moments with her. My throat was closing, I was holding in a loud cry, but could not stop the tears squeezing through, they just kept on rolling down my face as I was talking to her. I was hoping she can hear me, wherever she was.

39 beats per minute.

I called my husband. “She is gone!” I cried to him in as low voice as I could manage. We both cried, silently. He was on his way from Bath already and could not come soon enough. I was desperate for a comforting embrace.

2AM. 25 beats per minute.

2:20AM. The doctor came. Filled in paperwork.

I looked and there were no more beats. Her heart stopped.

I felt like I was floating. Like this was a dream. A bad dream I was ready now to wake up from.

I was told by her nurse how well she was doing that evening after we left, they even moved her to a recovery ward. Then, at around 10PM she asked for a coffee, said she had a headache as she did not have coffee whole day.

When nurse came back with a coffee, my mum was already having a fit that was a stroke, which is common after a heart attack. And that was it. The end game. She never woke up from a coma they had to induce…

Coffee was an important daily ritual for my mum for as long as I have known her. I think sometimes how she never managed coffee that last day.

“What do I do now?”, I asked the nurse. I was totally lost.

“You can leave now!” was the reply, saying they handle everything. She stays at the hospital until funeral arrangements are made. Undertakers handle it from here.

How am I supposed to just leave her? All alone again.

I gave her a final kiss in the forehead that now seemed much colder. I kissed her hand, I stroked her shoulders and her leg. Her feet were last I touched. I was pausing. Detaching from her was hard. Then taking that final look with the distance already between us.

I know it is just the body, but, it is my mum and this was our final separation.

Young nurse was showing me out of the hospital in the middle of the night. I felt like she needed reassurance that I was OK. “I am OK!”, I said. “Of course you are not OK and it is OK not to be OK! You have just lost your mum!” She said.

Those words hurt so much, but I held back my tears.

That first night I did not sleep. Morning post arrived with her Physiotherapy Appointment. I was angry. I am still angry nineteen months later.

Heart disease is a silent disease and yet, a major cause of death in the UK and worldwide. Signs of a heart attack may cause discomfort in the upper body, in particular shoulders and neck.

I still wonder why her doctor did not pick this up, especially as my mum already had high cholesterol. But, there is no point in blaming, it won’t bring her back.

Ten days later, on her 79th birthday, 15th February 2019, my mum was flying back to her home to Bosnia and Herzegovina to her final place of rest, next to her mum and the rest of our family.

In death, this was probably the best gift I could have given her.

Nineteen months later, here I am, still processing the whole thing. For anyone losing a parent and now, having personally lost both of them, all I can say is that pain never goes away, but it does get easier.

It takes time to process everything too. Writing is my way , just in case you are wondering why I am sharing something so intimate.

Although it brings more tears, it also brings clarity and relief. This is for me, it is my therapy. But, it may give someone an insight and I would not want to deny anyone an opportunity for that to happen.

When I woke up today I truly did not know I would write this, but, as Facebook reminded me of yet another memory of my mum few years back, it took me back to that day when the call came and I found myself yet again remembering the events of that day.

Also, October is a National Cholesterol Month and I also wish to raise an awareness of a Heart Disease.

Whatever your age, lifestyle factors play a big part in managing your cholesterol and, heart health, in general.

We all know, more or less, what we should and should not be doing to live healthily. Problem is that unhealthy lifestyle does not kill instantly, otherwise we would be paying more attention.

My mum took a phenomenal care of herself, but here are two things that, beyond her healthy eating, did not serve her well when it came to heart health:

She was under-exercised and lonely.

Exercise plays a small part in us managing weight, but its benefits for our overall health should not be underestimated. And benefits of exercise for our cardiovascular health are undeniable.

My mother is from a generation and a location where that simply was not part of the culture. She was somewhat active, but, most of it did not require any perspiration on her forehead exactly.

Exercise also helps with moods and staying positive, which is also essential for our heart health, among other things. My mum was a kind and loving woman and everyone who knew her remember her exactly as that. However, like all of us, she had a dark side.

I made a mistake of reading some pages of her diaries before I decided to discard them. With the amount of love she had for me – she would have never wanted me to read them and be hurt so much by her words, I am sure of it.

One thing was clear – she was lonely. She had an unprocessed grief and pain herself. Lots of it. Decades of it. And it wasn’t just war in the 90s. And it was all bottled in. And then expressed as the criticism of my own life. My reactions to it made her more isolated and lonely.

I could suddenly understand her. I am grateful as it has allowed me to forgive her too as our relationship has been complicated. Tender and loving, but also complicated at times. She has not been an easy woman at times. But lack of my understanding made me a difficult daughter too.

The point I am trying to make here is – the invisible, unspoken fight that many of us go through is eating us alive and breaking our hearts. As well as effecting our relationships with people we love the most.

We can have family and people around us, however still feel very lonely. It is not about being alone, I certainly enjoy being alone and never feel alone as such, but it is about feeling lonely. Latest science shows that loneliness kills. It is as bad as smoking a large packet of cigarettes a day.

My biggest regret is missing those clues. For reacting rather than responding. For not talking to her more. Being kinder rather than trying to be right. Listening more. Allowing her to open up, to help her process without my judgement of it.

Sometimes, words, actions and emotions people direct at us have nothing to do with us.

Sometimes it is a cry for help and our self-centered reaction can make those same people incredibly lonely around us.

These insights made me a better parent, almost overnight. Better wife, friend, neighbour. It was like something hit me in the face. And for that awareness – I am forever grateful.

I am now first seeking to understand before trying to be understood.

And, sometimes, it is about showing patience and kindness to those on our path.

There was an elderly woman at the cashier in front of me yesterday. I could see her loneliness through her need to connect and share the contents of her day, even if it was with a cashier she has never met before. I did not mind her taking her time, even after she has paid and her bags were all packed. While cashier was getting nervous, I signaled her it is OK and not a problem for me. I was practicing gratitude for the fact my whole morning was filled with moments with family, clients and human connection.

Heart health is literally at the heart of our health. Yes, nourish it with healthy foods and exercise it daily, but do not forget the affairs of your heart.

When the affairs of our heart are in order and when we experience human connection – we naturally gravitate towards being happier and healthier.

Thank you for reading and hope this was of a value to you too as much as it was to me for writing it.

In grief, like in joy, we unite and are all equal.

Who can you connect with today? Who may need your support today?

And, if you are the one currently grieving, my heart goes out to you. Hope you are managing to find your own way of expression in processing it.

My inbox is always open.

Yours in health,


Tips for Coping with Family Stress During the Pandemic

Tips for Coping with Family Stress During the Pandemic

(Guest article by Emma Grace Brown @

The pandemic has forced most of us to make changes to our daily routine. For many, this means spending a lot more time at home than normal. While this is a great chance to make memories with your loved ones and bond with the other members of your household, it also heightens the potential for family tension and conflict. Keep reading to learn how you can reduce household stress and ensure that everyone gets along during this strange time.

Prioritize Health and Wellness

Your household is going to have a much easier time getting along if everyone is feeling their best, so try to make health and wellness a priority! Wellness4Life can help you develop a health plan and find ways to bring more wellness to your family’s pandemic routine through diet, exercise, and other healthy habits. For example, regular exercise will have a wide range of benefits on everyone’s mood and energy levels. Whether you prefer to take walks around your neighborhood or follow online workout videos, a good exercise routine will help reduce the negative effects of being confined in the house and keep everyone feeling calm and relaxed.

Keep Everyone Well-Fed

Diet will also play an important role in keeping your household happy and healthy during the pandemic. According to Mental Health First Aid, unhealthy eating habits can have a surprising effect on your emotional wellbeing. Skipping meals, for example, can make your family members feel weak and irritable. Likewise, diets that lack essential vitamins and minerals can lead to moodiness and fatigue which will only fuel family tensions.

Try making some healthy food swaps to mitigate these issues. For example, swap white bread for whole-grain versions to reduce blood sugar spikes and the subsequent energy crash that can make people cranky.

Do Some Deep Cleaning

Our surroundings have a bigger impact on our mood and energy levels than many people realize. Clutter, for example, tends to make us feel anxious and unfocused, which is why you may feel a little less stressed after cleaning up the house. Redfin suggests that clutter can even contribute to bad energy in your home!

This could be a great chance to deep clean your home and instill more calm into your space. Sort through your stuff and say goodbye to unwanted items that are weighing you down. If you want to go a step further, rearrange your furniture, give the walls a fresh coat of paint, and have your carpets professionally cleaned. If you’ve been looking for an excuse to redecorate your house, this is it!

Get Out of the House

Spending days upon days cooped up inside isn’t good for anybody. Cabin fever is bound to lead to a few household arguments! If you’re craving some fresh air, get everyone out of the house for some outdoor time. Nature has the undeniable power to relax and calm the mind, whatever the weather. Assemble your loved ones and take a long bike ride, pack a picnic and head to the park, or go hiking in the woods. There are all kinds of fun activities you can enjoy with your family outdoors during the pandemic!

Make Time for Yourself

The importance of “me time” cannot be understated, especially now. While it may not be easy to find time alone when everyone is working, learning, and playing under the same roof, it’s not impossible! Even parents have found inventive ways to steal some alone time during the pandemic. For example, you could go sit in your car and listen to an audiobook or run a hot bath and lock the door. If you need to distract your kids for a while, set up a fun craft activity, give them a few household chores, or permit yourself to be a little more flexible about screen time limits.

Coping with the coronavirus pandemic hasn’t been easy for anyone. But as time goes on, we’re all learning to live in this new normal. Turn to Wellness4Life for pertinent tips and information, and help the rest of your family adapt to a harmonious life at home so you can all get through this together.

The One About Energy Levels

The One About Energy Levels

Do you find yourself often lacking energy and focus and then reaching for a fix of your choice – coffee, tea or energy drink?

You are not alone! Most people do experience lack of energy from time to time and in this video I explain where our energy comes from and how to improve our energy levels on a daily basis without quick fixes that do not serve us!

I hope you enjoyed the video, let me please know if it resonated with you. Please feel free to reach out if you would like to improve your nutritional intake in a way that is personalised for you, so you can enjoy the benefits of having energy & vitality!

Stay tuned for more videos and, in the mean time, wishing you an abundance of energy!

Kindest regards,


Th One About Meal PLanning

The One About Meal Planning

Do You often find yourself sabotaging your weight loss efforts by being unprepared and then giving in to temptations? Number one rule is – be prepared and here is why meal planning is crucial if you would like to reach your wellness and weight management goals…

I hope this was of a value and, until next time, enjoy the benefits of being prepared so you can reach your wellness goals and enjoy Healthy, Active Lifestyle!

Yours in Health,


the one about metabolism

The One about Metabolism

This is the first video in Health Weight Management series as knowing how to eat to boost your metabolism as well as what to avoid that busts your metabolism is one of the most important healthy weight management know-hows…

Hope it was of a value! Please feel free to share!

Would you like to find out my take on some other aspect of weight management? Let me know!

Until next time,

Yours in health,


The One about My Story

The One About My Story

I am very excited about breathing a breath of fresh air to my blog posts as it has been a while since I posted, mainly as I was focusing on redesigning this site during the lock down.

Now that the site is redesigned, I am excited about pouring more energy into growing this section and this time, instead of regular written articles, I am going to bring you all the knowledge and experience over the past almost two decades via series of videos. Vlogs, they call them. 🙂

I hope you find them of a value and, first things first, here is my story, where it all started almost 40 years ago, and why I do what I do and with such passion.

I hope you find it of a value.

Thank you for watching.

Yours in health,


Herbalife Nutrition Aloe Mango Healthy Hydration

Intermittent Fasting v Balanced Nutrition & Healthy Breakfast

I am being asked about Intermittent Fasting a lot these days.

So, what is Intermittent Fasting?

Intermittent Fasting is simply taking a break from eating for 14 to 48 hours.

In my experience entirely, interest seems to come primarily from two groups:

  • Teenagers who might see it as a trend and may want to combine it with Veganism that they know very little about in terms of how to incorporate it in a balanced and nutritionally optimal way, although their intention may come from all the right reasons. This all is a worry as certainly in case of Intermittent Fasting, if ever advised, it would be for healthy adults and certainly not recommended for growing teenagers.
  • Adults who wish to implement it as a way of losing weight: less opportunities to eat leads to consuming less calories and, naturally, it will boost your weight loss. Question is, what is that weight loss made of (muscle tissue or actual fat loss) and whether it can ever be considered as a lifestyle?

I find it interesting that same people who might object to the concept of nourishing and science backed meal replacement shakes (taken once or twice a day as part of eating 5-6 times balanced meals each day with at least 1500 calories and optimum amount of all the nutrients) thinking they will “starve”, are more than open to the idea of, well, starving.

Without doubt, the appeal to Intermittent Fasting is real and I had to look into it more closely. It seemed fair to start with an official disclaimer aimed at Intermittent Fasting:

Fasting is not recommended for pregnant/lactating women, diabetics, active athletes and those following a structured training programme, if you are under 18 years of age, persons with an eating disorder or a BMI under 18.5, and anyone with an illness, a medical condition, or following a medical treatment. Also, medical supervision is recommended for any fast over 24 hours.

So, it does leave out quite a large part of the population, suggesting it is not entirely safe, certainly not for those who fall into the above categories. This advice certainly should be followed.

What does the research tell us about Intermittent Fasting?

Some research into Intermittent Fasting shows that when you fast, it causes your insulin levels to decline, that there is a benefit to the human growth hormone as it increases and that your cells also initiate important cellular repair processes and change which genes they express.

So, overall, great great news and, naturally, I want all this for my body too, right?

As a matter of fact, fasting is very common in many religions and customs, it is an ancient and powerful method that can promote healing and regeneration and, if done correctly, can be very good for our health, as even modern science now proves it.

But, fasting once a month or being it an annual practice like it is for Muslims during Ramadan, is slightly different from those who wish to live by it. Hence, the long disclaimer above.

As a believer in having breakfast, I can not just ignore the science and research behind Healthy Breakfast, “breaking the fast” from the moment we wake up as our empty tanks require nutrition to run effectively!

Certainly if you’re diabetic, hypoglycemic or pregnant, breakfast is essential to maintain glucose levels, but, what about these important and well researched benefits for the rest of us:

  • Improved energy levels & metabolism.
  • Provision of essential nutrients such as vitamins, minerals, protein and fibre (compared to no breakfast).
  • Stable blood sugar levels, which effects our hormones responsible for weight management, reduces hunger and cravings, reducing our chance of over-consuming high calorie foods later in the day.
  • Improved memory and concentration.

So, if Intermittent Fasting can indeed improve our present health and future longevity and while Healthy Breakfast has already well researched benefits for our metabolism, weight management, concentration, moods, etc – can those two be combined?

I was glad to hear that Dr David Heber, Chief, Clinical Nutrition Director, Nutritional Medicine and Obesity Professor at the UCLA, certainly thinks so:

“In ancient times, humans did not do intermittent fasting as a weight loss diet. They had no choice as there was little or no food available in many environments from cold caves to hot deserts. Today with fast foods and street foods everywhere, many people only stop eating at night and while sleeping.

I am sure many can relate to this is as sometimes we’re not even listening to our body signals because we’re mindlessly stuck in our habits around eating as we are so used to having food around us all the time.

Dr David Heber suggests that “eliminating after dinner binge eating of snacks after 5 PM and not eating for 14 hours until 7 AM qualifies you as an Intermittent Fasting Dieter.”

So, it does not have to be a big deal and there certainly is a safe way for everyone to benefit from Intermittent Fasting during the night when body is generally regenerating and cells are given the space and time to get the DNA debris and waste products out, but without missing out on ever so important Healthy Breakfast, an opportunity to fuel body for the day ahead.

Dr David Heber continues:

Your body goes through a change in metabolism every night while you are sleeping and not eating. These changes are the adaptation to starvation which allows you to survive long periods without food. You lose body protein and muscle during long-term fasting which has to be restored with more protein when you resume eating a healthy diet without high fat/high sugar snack foods.

I don’t recommend fasting for many days as this will lead to losing muscle, lowered metabolism, and weight regain. The body normally adapts to fasting and breaks down fat to spare protein being used to keep blood glucose up while you sleep.

Amino acids from protein account for half of glucose production while you sleep with the other half coming from glycogen breakdown in muscle and liver. Ketone bodies formed from fat in the liver rise while you are sleeping and are used for energy by your cells and organs.

Having a Protein-Rich Shake at breakfast (The most important meal of the day) helps to restore your muscle protein lost during sleep and will lead to healthy weight management in combination with resistance exercise and a Healthy Active Lifestyle!

I share his views that behaviour of Intermittent Fasting as, while it works for some and is seen as a lifestyle choice for many, it is not as good as combining Balanced Nutrition and Healthy Active Lifestyle.

Certainly not as a way of life.

But, if you must try it or if you desire to implement it for the benefits of cell longevity and all other researched benefits of IF – consider taking Dr D. Heber’s advice and building a habit of an early dinner, eliminate snacking after dinner and having your Healthy Breakfast when you wake up, which would allow at least 12 -14 hours for body to fast – giving body a break from food during the evening and night when body is naturally resting and regenerating.

This would also solve mindless snacking in the evening that many have an issue with and certainly make it possible to have the best from both worlds, after all.

Yours in health,


Free Wellness Evaluation

Diana’s Testimonial

Diana’s Testimonial

“I have known Sanela for many years. However hard I try to describe Sanela, I do not think any words would do her justice.

Sanela is great. She is not just a nutritional therapist. She is an amazing human being who has invested her life into in-depth study of human character, meaning of life… And this, combined with her expert knowledge of nutrition, the mechanics of weight loss, and physiology of the human body makes her approach very unique to addressing the issue of weight.

Because it is not actually about weight. It is about health in its entirety. Both physical health and mental health. This cannot be separated in fact.

Sanela’s holistic approach to health enables her clients to embark on a journey where losing weight is not a drag and living healthy becomes a way of life. Not because one has to but because he/she wants to.

Being mindful of what is good for our bodies and choosing healthy options is a powerful way of self-care.

Sanela’s message “Get excited about choosing health & living healthy” is key to a changed mindset which will ultimately lead to weight loss which will be sustained.

I highly recommend Sanela to anyone trying to lose weight or improve their health. I really think she is the best in her field as I continue to work with her on my own journey to wellness.

Diana, Bath (Health Care Professional, Bath)

Herbalife Nutrition success stories and testimonials

Hayley’s Story

Hayley’s Success Story

Hayley is a mum of two young girls here in Bath and came to see me after being referred to me by her mother-in-law, Fran, who has been my client since 2017. We did the Wellness Evaluation with full body composition analysis, had a great chat about her current challenges.

At the end, Hayley was excited to start with our basic Herbalife Nutrition plan and was given a full Nutritional Manual to follow with recipes for her other meals, shopping ideas, meal planning ideas, exercise, etc. I took her through it and, to my surprise, Hayley did not need much to set off on her journey changing her breakfast for our Formula 1, changing balance of her meals, serving sizes, meal frequency and soon started feeling better as well as ending losing 22 lbs to date in total.

Hayley implemented some recipes within both her own and her husband’s lifestyle, which caused her husband to lose some body fat and feel much better too. I do not think we appreciated how much progress Hayley made until she sent me the photo in a blue jumpsuit that she bought herself for their wedding anniversary break. She looks absolutely stunning.

Here is to Hayley’s continued success.

Aubergine, Goats Cheese & Spinach Shakshuka

Aubergine, Goats Cheese & Spinach Shakshuka

There are many versions of Shakshuka and, whichever one you choose, it is a meal or even a hearty snack that will not leave you disappointed.

One of my clients has recently sent me one of Ottolenghi’s recipes that was featured in his column in The Guardian earlier this year.

Firstly, I absolutely love Ottolenghi and his creative and modern twist on Middle Eastern cuisine. Secondly, I had some aubergines and did not want to see go to waste. And, to make it slightly more balanced and adopted for my clients needs, came out a delicious twist on a Shakshuka favourite, inspired by Ottolenghi.

Aubergine, Goats Cheese & Spinach Shakshuka

Aubergine, Goats Cheese & Spinach Shakshuka
Aubergine, Goats Cheese & Spinach Shakshuka


  • 2 Aubergines, peeled & cut into 1 cm round chunks
  • 2 cans of chopped tomato
  • 200 gr of goats cheese cut into 1 cm cubes (alternatively, use same amount of tofu/ tampeh or 3 eggs per person)
  • 1 tablespoon of olive oil,
  • 4 gloves of garlic, finely chopped,
  • 100 gr of spinach, washed and chopped
  • season with cumin or garama masala, chilli flakes, black pepper, salt
  • garnish with coriander or basil


Heat the oven to its highest setting.

Peel and slice aubergines into 1 cm thick circle chunks, put on a baking tray, spray with olive oil and season with black pepper and little bit of salt. Roast for 20-30 minutes.

Meanwhile, make the sauce. Heat 1 tablespoon of olive oil in a medium sized, oven proof frying pan on a medium – high heat. Once oil is hot, add garlic and cook stirring occasionally for up to 2 minutes.

Turn down the heat and add tomato, stir for 10 minutes and season with cumin or garama masala, black pepper and salt.

Once the sauce has thickened, stir in spinach and add aubergines. Top with goats cheese and then grill for 10 minutes or until cheese has softened.

Top with some basil or coriander and serve.

Enjoy and feel free to let me know how you found it!

Avocado fruit that just keeps on giving

Avocado – fruit that just keeps on giving… Enjoy these simple recipes

Who would have thought that avocado is “a large berry with a single seed.” It is one of my favourites, although I almost exclusively use it in savoury recipes, unless mixing it into my breakfast Formula 1 smoothie.

Avocados are also a great source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, potassium, lutein, beta-carotene, and omega-3 fatty acids.

Healthy fats should be 30% of our diet and, well, part of every meal and avocados are a great source of Omega 3 fatty acids – the exact type of healthy fats we should be consuming.

Avocados are also a fabulous source of an all-mighty fibre, essential for healthy digestion, heart health as well as effective weight management. One serving of 1/2 a medium avocado packs around 5 grams of fibre.

Although most of the calories in avocados come from fat, one does not need to shy away from them – those are essential for our health and even weight management, when eaten in moderation.

Enjoy those recipes as a great healthy & balanced snack or even a meal!



  • 2-3 boiled eggs,
  • 1/2 a medium ripe avocado,
  • 1 tablespoon of low fat yoghurt or cottage cheese,
  • 1/2 lemon juice,
  • 2 Rye or Rice cakes
  • parsley or coriander as garnish
  • salt & pepper
  • chilli flakes


Boil eggs, peel and mix in a bowl with yoghurt, avocado flesh, lemon juice, salt and pepper.

Serve on ryvita or rice cakes or even one wholemeal toast or even 1/2 medium sweet potato, as an alternative.

Garnish with selected herbs and chilli flakes.

Enjoy as a healthy snack or lunch!

Home Made Guacamole

Home Made Guacamole


  • 1 ripe tomato, chopped and reseeded,
  • 3 ripe avocados
  • 1 chopped onion
  • juice from 2 limes
  • chopped coriander
  • salt & pepper
  • chilli flakes


Mix it all up or whizz in a blender and serve with a couple of eggs for a perfect balance of protein with healthy fats.

Serve couple of tablespoons on a wholemeal toast or a couple of rice cakes or ryvitas for a delicious snack or even a light meal

Store remaining Guacamole in an airtight container in the fridge with a stone of one or two avocados that will prevent it from going brown.


These recipes are one of many our clients get as part of their Personalised Meal Plan. If you would like help with reaching your wellness goals, please do not hesitate to reach out…

Healthy Home Made Soup

Soups – not only winter food

Soups really “hit the spot” in cold winter days, however, they could be a great healthy meal or a snack in any season.

They are a great way to pack in more nutrition especially if your children are like mine – have a limited vegetable menu. Soups are a great way to disguise all those veg that they normally would not touch.

So, I am very lucky my boys love home made soups.

Home made soups are a much healthier option compared to canned soups that are usually high in sodium and some in sugar too, like tomato soup, as well as a chemical BPA. They are easy to make and cheaper too than store-bought ones. So, win on all counts.

I usually alternate between either a vegetable soup or a chicken bone broth soup.

Bone broth in particular has been found to have incredible benefits on our health:

Zingy Formula 1 shake with celery juice

Zingy Celery Juice Formula 1 Wellness Shake

If you love green smoothies, you will love this one:


  • 2 scoops Formula 1 vanilla
  • 1-2 scoops PDM – Protein Drink Mix
  • Handful of spinach 🌱
  • 1 kiwi 🥝
  • 1/2 green apple 🍏
  • 1/2 teaspoon of ginger
  • 300 ml cold water or juice of a whole celery

Method and benefits

You would never eat all those vegetables and fruits for breakfast, but in a smoothie you are packing in so much goodness.

Herbalife Nutrition ensures body gets all important complete plant based protein (18-24gr), fibre (5-10gr) and all the essential nutrients on top of benefits of all the added plants – so you can actually call it a MEAL!


Products you will need

Protein Drink Mix – use instead of milk with F1 or as a high protein snack
Overnight Protein Oats with Herbalife24

Overnight Protein Oats with Herbalife24

This is a recipe that everyone loves and I receive so many requests for, so, here it is… Enjoy as a breakfast, or, ideally, after your Formula 1 healthy breakfast – as a mid-morning snack. My husband loves it as an after dinner healthy snack, so, take your pick…

It is perfectly balanced, with fibre coming from oats, protein, vitamins and minerals from our cutting edge Herbalife24 Rebuild Strength shake (20 gr) with a distinctive chocolate flavour and healthy fats from almond or peanut butter…

What You Need

  • 125 ml of Dark Chocolate Almond/ Soya Milk (under 45 calories per 100ml) or Coconut Milk (Under 25 calories per 100 ml),
  • 30 grams of porridge oats (preferably organic, plain),
  • Rebuild Strength/ Protein Drink Mix (PDM) – 2 scoops per serving (10/15 gr protein)
  • 3 almonds or 1 teaspoon of plain almond/ peanut butter (no sugar/ salt).


Blend 125 ml of Dark Chocolate Almond or Soya Milk or Coconut Milk with 2 Scoops of PDM or 2 Scoops of Rebuild Strength (in the USA – 1 Scoop of Rebuild Strength) and pour over 30 grams of Porridge Oats.

Store in the fridge overnight (or make in the morning and allow 2 hours before eating) and serve for Meal 2 with 3 almonds or 1 teaspoon of plain almond or peanut butter.

One pot turkey chilly with rice

One Pot Turkey Chili with Rice

Serves: 4Prep: 10 minsCook: 25 mins

Nutrition per serving: 295 kcal/ 9g Fats/ 21g Carbs/ 31g Protein


  • 10 oz. (300g) minced turkey fillet
  • 1/2 cup (115g) rice
  • 1 medium onion, finely chopped
  • 2 cloves garlic, minced
  • 1 tbsp. oil
  • 1/2 can chopped tomatoes
  • 1 red bell pepper, chopped
  • 1 cup (250ml) vegetable broth
  • 1/3 cup (60g) red kidney beans, drained
  • 1/3 cup (85g) sweet corn, drained
  • 1/3 cup (30g) grated cheese (optional)


  • 1 tsp dried oregano
  • 1 tsp cumin,
  • 1 tsp sweet pepper,
  • 1/2 tsp hot pepper,
  • 1/2 tsp salt,
  • 1/3 tsp ground pepper


Heat the oil in a large pan, add the onion and garlic, cooking for 3-4 minutes.

Next, add the meat and fry for about 5-6 minutes until cooked throughout.

Add spices, mix, then add the dry rice and mix again.

Next add the chopped peppers, beans, corn, canned tomatoes and broth. Mix and bring to the boil. Simmer covered on low heat for about 17-20 minutes.

Add grated cheese, cover and heat for another 2 minutes until the cheese melts, then serve.

Dairy free option: cheese in this recipe is optional, so if you prefer a dairy free meal, just skip the cheese or replace with a vegan version.

Enjoy this balanced and delicious recipe that you can enjoy as lunch or dinner and that whole family with love!

Immune Booster Formula 1 Shake with Apple, Ginger and Lime

Immune Booster Apple, Lime, Ginger & Formula 1 Shake


  • 2 scoops of Herbalife Nutrition Formula 1 shake: Vanilla, Banana Cream, Strawberry Delight or Summer Berries would all go well.
  • 250 ml of non-fat milk OR 1-2 scoops of Protein Drink Mix (Vegans – use 250 ml of soya milk)
  • 1/2 an apple, diced,
  • 1/2 a fresh lime or lemon
  • 1 teaspoon of grated ginger
  • Optional: 3-5 ice cubes

Blend all well together and enjoy as a healthy breakfast, snack or replacement to any other meal.

All our Formula 1 Shakes are Vegan and Gluten Free.

The Power of the Shake

This shake combination of 2 x scoops F1 Nutritional Shake Mix, 2 x scoops of PDM (Protein Drink Mix), together with 1 x Formula 2 Vitamin & Mineral Tablet for Women (or Men), provides:

  • 24 grams of plant protein, key element in immune health
  • 6 grams of fibre, add Oat Apple Fibre for an additional 5 grams of fibre
  • Following vitamins and minerals that support immune function:
    • 130% NRV of Vitamin A
    • 240% NRV of Vitamin C
    • 150% NRV of Selenium
    • 130% NRV of Zinc
    • 280% NRV of Vitamin D
    • 110% NRV of Copper
    • 130% NRV of B6 & B12
Immune Health & Weight Management

Managing weight and taking care of our immune health has never been more important

As I write this, Covid-19 is about to officially reach 1 million infected and 50,000 deaths worldwide. Situation is unprecedented and it is not over yet. And numbers are telling us that it is going to get much worse before it gets better.

As we are all adjusting to our new way of life for now, resilience and hope implanted in us all is telling us that “this too shall pass” and that most of us will see this through and come at the other end.

Saying that, life may never be the same again and it will be a long road to recovery for most of us – not only financially, but emotionally too because Corona is leaving trauma in its tracks.

Whilst most are recovering from the virus, way too many are not. They are taken into hospitals and some never to be seen again. In lock down, there is no such thing as locking arms and hearts together to grieve. So many families are left behind to grieve on their own and not even able to attend a funeral. This is trauma.

Whoever is lucky enough not to have this experience by now, or yet, is taking it seriously and taking precautions.

We all know by now that social distancing, staying at home and personal hygiene are essential to stop the virus from spreading.

However, what will save us is not just avoiding the virus, but beating it by strengthening our body’s chances to beat it!

Because, it is now a known fact that this virus is here to stay.

And we can not all hide forever.

Statistics show that most vulnerable are those with existing health conditions, especially those with respiratory conditions, then those who are obese and/ or already have compromised immunity due to conditions such as cancer, diabetes and cardiovascular illness.

Dr David Heber from the UCLA released his own series of online videos about Covid-19 and his message that stuck with me was the one regarding Obesity and Diabetes being identified as risk factors for COVID-19 infection by the World Health Organization (WHO).

This is a problem for most of the Western countries. 65% of adults in the UK alone are overweight or obese and it is hitting them the most.

Here is a great explanation by Dr David Heber, world renowned expert in cardiovascular health and obesity, why this is a challenge in relation to Covid-19 that specifically attack the respiratory tract in the critically ill:

Upper body and abdominal fat restricts the inflation of the lungs through mechanical pressure both on the sides of the lungs and below the diaphragm which moves down when you breathe in opening the lung passages and allowing air into the lungs as they expand.

Abdominal obesity also reduces lung function through inflammation from substances released by fat cells and the actions of the Microbiome causing narrowing of small airways in the lungs. There is an association of obesity and asthma especially in obese children where spasm of airways due to increased smooth muscle cells in airway walls makes them react to airways.

With so many people around the world overweight or obese, we can all do something to fight COVID-19 through Balanced Nutrition and a Healthy Active Lifestyle which will reduce the effects of excess abdominal and body fat on lung function!”

So, what we should NOT be doing right now is eating through our emergency reserves of high in sugar and salt canned foods, increasing alcohol consumption (because it is all too depressing) and worry-eating through stacks of biscuits and other unhealthy snacks…

Well, I can not tell anyone what one should or should not be doing, however, I hope anyone who falls into the higher risk category recognises by now that this is not only an opportunity, but a necessity to take care of their health.

I have been so inspired by so many people taking this time to re-invent themselves, learn new skills or to find the creative streak in them they never thought they had. Social media is full of them and they are brightening our day each day!

Same with our health – we may never have a better opportunity to truly focus on building some healthy habits, strengthening our immunity and even losing some weight whilst in the lock down.

Because it really is a question of necessity and survival for many and an opportunity many have been waiting for, if you can see it like that.

So, let’s not waste time!

I have been so impressed by many of my clients who are sticking even more firmly to their habits, and some old clients I have not heard from in years that contacted me, wanting to stock up on our nutritional products.

Penny has already dropped for many – health is the only thing within their control.

And the only thing that matters right now.

No money in the world can save us if our health is poor!

An interesting study has just come out from Italy where a hospital in Italy has added “10 grams of vitamin C intravenously in addition to conventional therapy” to be given to “patients with COVID-19 pneumonia admitted to ARNAS Civico-Di Cristina-Benfratelli, Palermo” hospital. (This is a registered trial of 500:

A meta-analysis of five trials just got published in the Journal of Intensive care showing that oral Vitamin C shortens time needing a ventilator by 25%:

“471 patients requiring ventilation for over 10 h, receiving an oral dosage of 1–6 g/day of vitamin C shortened ventilation time on average by 25% (P < 0.0001).” (…/s40560-020-0432-y)

Bravo, Italy!

But also, let’s be clear – this is not a new science! Nevertheless, a welcomed one.

Because, the truth is, our body is a miracle and when we give it what it needs, it knows what to do! And benefit of nutrition for that very purpose should not be ignored.

Strengthening our immunity has always been about reduction in recovery, not necessarily being totally immune to all the viruses that come our way.

Weight loss has always been about developing healthy habits that not just help reduce number on the scales, but nourish the body rather than deprive it further as many “diets” tent to do. Which leads us back to Immune Health.

If the Covid-19 vaccine does not materialise very soon, and even after it does, these two areas – weight management & immune health – will become even more important as a way forward for all of us, whether we are within risk category or not.

So, what does it look like taking care of ourselves right now.

Firstly, try not to panic as our emotions play a huge role in food choices we make. Meditate, learn breathing techniques, do not feed yourself with Covid-19 news all day long, instead – read a book, watch inspiring videos, anything to stay calm and positive.

Increase fruits and vegetables in diet and use this time to cook. We all know by now, once the initial supermarket panic was over, that there is enough produce in the stores.

If you are not great at cooking – use this time to learn to cook some simple meals.

Plan your meals. Small portions spread over 5-6 meals a day will be perfect to sustain your energy levels. Focusing on combination of protein, complex carbs and healthy fats to get the balance on your plate will ensure your blood sugars are stable, so are your hormones and hunger and cravings are kept at bay.

Instead of sugary cereals for breakfast, have a yoghurt with some fruit and seeds, or stock up on our vegan Formula 1 Healthy Breakfast that is loved by adults and children alike and will give the body the start it needs while nourishing the body.

You can even use our Formula 1 to make a porridge based breakfast that is more balanced and nutritious, if porridge is your thing!

For supplements, check out our Vitamins, Minerals & Phytonutrient supplements that will help give body nutrients it may not be currently getting. Formula 2 Multivitamin & Mineral complex for Men/ Women is a great place to start.

Feel free to stock up on some pharmaceutical grade Vitamin C and take 1000mg per day.

Stock up on your Vitamin D stores too as we will all be lacking some sunshine.

Above all that, use your allowance to go outside for a walk or a run, catch up on sleep, hydrate well, introduce more fruits, vegetables and lean meats into your diet…

However, remember that all the above is futile if you do not drop added sugar and other sweets in your diet, eliminate juices from carton, fizzy drinks and processed foods especially processed meats, cut out alcohol, reduce smoking (here is your chance to cut it out completely!).

Above all, stay positive, hopeful, solution oriented.

We can not control what will happen, but we can control what we each do in our own little worlds.

There has never been a better time to honour our bodies as that may just be the one thing in our control right now, which is a blessing.

Whatever happens, we can, at least, say we are doing our best!

Stay safe and healthy!

S x

Three Bean Avocado Salad Recipe

Three Bean Salad

This is an absolutely fab recipe, truly another one of my favourites.

It is one recipe that could be very useful in this current health crisis caused by coronavirus and used as a healthy alternative to things like canned baked beans, notorious for their both salt and sugar content that can only compromise your immunity further.

It is delicious , one of my clients favourites and allows you to stock up and store ingredients in your pantry and freezer.

It is suitable for vegans and vegetarians alike.

Recipe is also perfectly balanced with optimum amount of plant proteins that one meal should have, great amount of fibre, vitamins, minerals and healthy fats. This is what you need:

the three bean salad

WHAT YOU NEED (serves 1)

200g tin chickpeas, drained and rinsed,

200g tin red kidney beans, drained and rinsed,

1/3 handful fine green beans, chopped, (if frozen, steam for 10 minutes beforehand)

1 shallot/small onion, finely chopped,

1/2 avocado per 1 teaspoon of olive oil for healthy fats if you have no avocados,

1/2 lemon, squeezed

Ground black pepper.

Fresh or dried coriander or other herbs


Combine the chickpeas, kidney beans, green beans and shallot/ onion together in a bowl.

Add the avocado or olive oil and squeeze the lemon over the salad.

Season with ground black pepper and coriander to taste. You can add some other fresh herbs too if you like!


You can make several portions of this meal, store in the fridge and consume over 3-5 days.


Herbalife Nutrition Health Coaches & Customer Community

What have my clients taught me over the years…

“Life is a box of chocolates, you never know which one you are going to get!”

One never knows what will be the outcome of the very first client appointment. It is sometimes a start of a wonderful relationship. And, at times, it ends right there before it even had a chance to begin.

You can not even rely on the feeling one gets as we can never be completely sure what goes inside someone else’s head. I surely was wrong many times.

These days I try not to invest any energy into dwelling what will happen. It can mess with the natural flow of the meeting. The more I am just myself and allow potential clients to be honest and true to themselves, the better chance of working together.

When the feeling is really good (and you always have some feeling) and it turns out to be true, it is the most exciting part of my work. Being given a chance of making someone’s life better is the best feeling of all and an adrenaline in itself.

And only then the real work starts…

One of the very first lessons I learnt early on was:


Being attached to an outcome makes us less authentic and client could easily feel they are either being pushed or manipulated into starting, which is not a way to start any relationship. It actually is a dead end.

For me, it also means that my happiness and love of my work is not dependent on the outcome of the single evaluation. I am just planting seeds and spreading the love for nutrition and health.

Most of my clients are a pure joy to work with and are the reason why I love my work. But, it is not always smooth sailing. And challenging relationships with clients have taught me most about myself, what kind of a coach I want to be and how I want to show up with my work.

So, another thing I learnt:


If I am out of alignment with myself, not taking care of my own body and my emotional being, it manifests itself as feeling stuck, overwhelmed, lacking inspiration and joy that I get through my work.

This is not the place where we can authentically serve and where love for our work can shine through!

So, I owe it to myself to be my own first responsibility in order to be able to do great work and help inspire others to take action!

I can educate, support, guide, however – I am NOT responsible what my clients ultimately think, do and the results they get.

I did not understand this always, which caused me to put some blame on myself when things did not work out. Clients that consistently did not get results used to give me anxiety.

I was questioning myself, what I missed, what more I could have done and then, when I was exhausted with self-blame, instead of letting go, I would try even harder hoping this time I could do more for them, offer more of my time, offer discounts that are fear based rather than to honour client’s loyalty and show gratitude…

Wow… I am sweating just when I think about it.

I now know that, while this came from the right intention – pure desire to help – it did not come from the right place – it came from self-doubt, feeling I was not (good) enough and fear of loss – thinking “I will lose them, if only I did more, they would stay!”

Oh how things have shifted!

And that is why every single client had a place in my own journey, which contributed to the confidence I have today!

I have nothing but gratitude to all the people on my journey as all these experiences only made me a better coach and a better human too.

What else did I learn?


I am impatient by nature. I have always been a person of action, driven, as I find great satisfaction in the achievement!

Health results, however, can not be rushed. Like you can not rush your child finally understanding algebra or learning to read fluently. (I tried, failed and then got a tutor with all the patience my boys needed!)

With an enthusiasm of my early thirties when I was just starting as a health coach, I recognise now that lack of patience got the better of me on on more occasions than I wish to remember.

Because health was important to me and taking care of myself came naturally to me, I could not understand that it is a process, sometimes a rather long one for most.

It was listening to Anthony Robbins that opened my eyes to what kind of a coach I want to be. He is talking about success being 20% mechanics (my support, my meal plan, nutritional products) and 80% psychology.

Wow, it blew my mind!

I realised that I am not in a transactional business. This is a business of emotions, deep emotions that make our reality. My clients first needed a breakthrough in order to eventually start loving themselves enough to commit to change needed to see the results they dream of. They also needed to believe that this is possible.

So, I accepted that success is not a straight line and I could breathe finally, although true work was only beginning! This new awareness hardly made me an expert. What it did, however, is put me on a quest of my own personal development, so I can understand myself better as well as human psychology.

Transformations and results will happen when clients are ready and not a minute before clients want it far more for themselves than I can ever want it for them.

Actually, what I want is irrelevant. I know that now and I learnt to stay in my lane. And be OK with it, whatever happens.

My responsibility is to continue being someone who can inspire them and guide them – help adjust the sails when they go off course, with love and compassion. And, with permission, to dig a little bit deeper each time to help them go further.

Which takes me to the next lesson…


Holding space means being willing to walk alongside another person in whatever journey they’re on without judging them, making them feel inadequate, trying to fix them, or trying to impact the outcome.

This is paramount for health coaching.

Last thing any client needs is my judgement when they lapse. They judge themselves enough, and sometimes they get enough from the society or people closest to them.

They need to know I am a safe place that will hear them without judgement and help them, in their own time, to turn it around.

And this is something we can practice in every relationship we encounter. With our children, spouse, friends…

I have heard of the concept only few years back and I only wish I understood it even sooner, but it is never too late to develop this awareness and learn to intentionally show up with tenderness, compassion, empathy and kindness. It can transform any relationship.

Holding space is also about understanding the next lesson…


Oh, this is a tricky one! Tricky for most and it certainly was for me! Big time.

I will be honest. People with (healthy) boundaries used to irritate me. I thought they were rude, unhelpful, selfish.

Eventually, I realised that other people’s clear boundaries only caused such resistance within me because I personally had issues with asserting boundaries.

I now recognise people who lack boundaries and also grew to have much admiration when I come across people with healthy boundaries (especially when they also have a skill of communicating it well).

I come from the society that lacks boundaries to the core, I do not even think we have a word for it, so, if I ever wanted to have healthy and happy relationships, I had to get better in this respect. Or continue to grow bitter.

I have entered this business prepared to be inconvenienced, but without setting my limits, knowing where I stand, feeling uneasy about confrontations or showing assertiveness – it was a tough going at times.

I open my door to clients and often see them at times that fit into their busy schedules even if I had to go out of my way to rearrange my own schedule. Of course, I am more than happy to accommodate as they are equally trying to accommodate my services into their busy, often too busy, life as well. So, it is a healthy “give and take” on both sides.

Then you get little red flags with some clients. You feel unappreciated, taken advantage of. Resentment sets in, which literally sucks the joy out of the work you love.

Experience taught me that the right client with the right character would know this boundary. Because most times it is a matter of respect. Respect they have for me, but – respect I first had to have for myself.

They were only following my lead, after all.

So, I raised my standard over the years, which was a subtle change that happened within me, not something that I necessarily openly communicated, although, it must have come through how I spoke and how I carried myself.

I noticed type of clients that sought me has changed, there is a healthier “give and take” relationships, whilst existing clients that gave me those little red flags just naturally dropped off. Relationships that do not work out are mutually communicated and there are “no hard” feelings.

This brought so much peace and reignited the joy my work gives me.

And, all those that pushed my limits – I am forever grateful to as they brought to light where I needed to improve in order to honour my feelings whilst developing healthier relationships with not just my clients, but anyone in my life.

Of course, I am still for greater part work in progress and learning to be kinder to myself, but the awareness of the boundaries issue has been a game changer.

Health Coaching is a privilege I do not take for granted. My clients let me into their lives. I get to know their family members, their stories, their fears, their dreams, their hopes, their challenges. Whatever they feel comfortable sharing. This is an honour. Never a burden.

I am dealing with real people, with real emotions and as much as they are here to learn from me, my clients are bottomless well of insights and lessons I am blessed to receive and grow from.

Sharing these insights is my way of honoring every single person who walked through my door and who let me into their world.

If you are my client – “Namaste!”

If you used to be my client – “Namaste!”

And, final insight…


Everyone has hopes and dreams, fears and challenges, real emotions and is just trying to do the best they can.

Sometimes, other’s best is not good enough for us and we take someone else’s actions to heart too much and give it meaning and unnecessary emotions that suck the energy out of us.

Here is what gave me a different perspective. It literally blew my mind and I go back to it each time I run a risk of interpreting someone else’s actions as an attack on me. It is a quote from one of my favourite books, “The Four Agreements” and The Agreement Number TWO says:

“Don’t take anything personally! Nothing others do is because of you. What others say and do is a projection of their own reality, their own dream…”

Understanding this has truly set me free from needless suffering and frustration on many occasions and it continues to do so.

It helps me have a better flow when working with clients, without resistance on my part.

It certainly helps with letting go, letting live and moving on.

This brought me most peace.

I would like to finish with the quote from Wabi Sabi book that speaks volumes to me:

“We bloom and ripen with time. Our character develops and our wisdom deepens as we age. We have more to offer to the world with every experience we go through!”

I turned my lessons into blessings and failings into my strengths and I am excited about the next chapter and what new experiences will teach me.

I have finally excepted that we are never a finished products… we are all rough diamonds at a different stages of polishing…

The same as my clients, I am also only trying to do my best! And that is the best anyone can do!

If you are looking to start your health journey – NAMASTE!

If you are a coach that is just starting off – hang in there, it is a beautiful profession and hope some of this has been of a value.

If you are an experienced coach – I would love to know – what were YOUR biggest lessons on your coaching journey?

If you are someone who can relate in any way – let me know!

Thank you and, until next time, yours in health,


Become the best version of yourself… Start today!

In the end, our health is usually one thing we CAN have control over and if you are someone at the start of your journey, remember that Rome has not been built in one day and our attempt to improve our physique and health should pretty much be approached with bearing the same in mind…

We need a plan, patience & vision.

Those with vision move even in darkness.

Our vision for ourselves is best when not focused on the outside appearance alone as our health and beauty are a lot more than just skin deep.

Our vision needs to be strong and inspire action every day, which will make us more patient and committed to a long term goals.

Then we need a plan that is simple, even fun and that nourishes us on our path to becoming the best version of ourselves.

Start Today

One of the biggest mistakes we all make is waiting for the “perfect storm”, that perfect moment to start something new… to start a new diet, to stop smoking, to look for a better job, start that project, make an important phone call, study for the exam…

The only perfect moment is RIGHT NOW.

Delaying action whilst waiting for that perfect opportunity is simply procrastination and the more we do it, the more we develop a habit of it that can be very costly.

Procrastination is an issue of self-regulation and, when it comes to health, it can cost us our health because we delay doing the right thing for our health and well-being over a period of time that can even go for decades. The result is a poor health, until it sometimes can be too late.

Procrastinators can change their behavior and it is said that highly structured cognitive behavioral therapy can work really well. If you have an issue with starting things – work on your psychology first.

Books are sometimes a great place to start and so are videos and podcasts to help with awareness and insights into what is stopping you and how to take an inspired action and stop procrastinating.

And remember, the path to the best version of yourself starts today and here are some basics to help you get started…

Hydration, Hydration, Hydration

First thing is to re-visit how much water you drink daily.

Coffees, teas, fizzy and other sugary drinks simply do not count and all represent problem on multitude of levels including cellular damage, dehydration, low energy, weight gain.

Our bodies function best when body is well hydrated with at least 8 glasses of water a day, which is minimum 2 litres for most adults. More water is recommended for those of a bigger frame, especially men and when exercising as body loses water rapidly through sweat.

Water is sometimes the only catalyst that makes things work. As kidneys are responsible for detox, which can not happen without water, and whilst liver is responsible for breaking/ metabolising fat – when water is scarce, liver tends to help the kidneys and breaking the fat becomes secondary; as a result fat loss will be compromised.

If you are to start with one habit, start with water.

Apart from flushing toxins, water helps digest food & circulate blood. Food contains only 20% of fluid intake, so, hydration through healthy beverages is necessary.

A couple of glasses upon waking up with some lemon and then hydrate with one glass on the hour every hour. Set your phone reminders. Use fruit as water infusion. Green tea is fantastic alternative to regular tea and coffee.

Thermojetics Instant Herbal Beverage

Our Thermojetics Herbal Beverage is great for every day hydration as well as part of the weight management plan. I love adding some lemon to it too for added nutritional benefit.

It is a combination of green tea and other botanical ingredients. It has not been treated with alcohol unlike most teas from the high street stores; process of extraction and purification happens with water and charcoal, leaving the finished product with high antioxidant/ phytonutrient value, similar to the plant when it is picked up; it is highly refreshing and catechins compounds cause thermojetics effect that help boost metabolism and energy levels as well as help burn fat.


Alcohol is a bad news for not only fat loss but for our general health. It is a stress to the body that body treats as a poison.

If you would like to take your body composition to the next level, the best advice I could give you is to not only limit, but completely cut out alcohol.

Not many are able to do that and I approach it with care with clients as it is one thing that causes so much resistance. I do believe in taking small steps and limiting alcohol consumption to less to what is a norm to start with, then seeing the results we get and finally decreasing it further.

One can still have results if weekly units are minimal, up to 1-2 glasses of wine, as an example, but anything more will generally hinder the results greatly.

Cutting on calories in food to accommodate alcohol is highly undesirable and results will be limited, if any. Cortisol is a fat storing hormone in our body that alcohol (together with lack of sleep, too much cardio activity and stress) seem to elevate and, as a result, body is in a state of fat storing rather than fat burning.

So, think about your alcohol consumption and how much you really want to improve your health and body composition. Every success requires some form of sacrifice.

Think Protein to avoid Hunger & Slower Metabolism

Most people need to eat more protein. Or reduce protein coming from animal sources.

Protein is a very important factor for your immunity as body needs protein so that the white blood cells can produce antibodies that seek out and destroy invading viruses and bacteria.

It helps stabilise blood sugar levels and, therefore prevents hunger and fat storing. Apart from multitude of other uses, protein is incredibly important for the prevention of muscle loss over lifetime, especially when you are on a weight management plan.

Dieting is very much linked to a muscle wastage when dieting is not done right, which is the major cause of yo-yo syndrome – losing weight, then putting it back on again.

With loss of muscle, your metabolism is slower and so is body’s ability to burn calories. You may find yourself gaining all the weight (and more) back on that you lost, although you may be consuming calories that used to maintain your weight in the past. Your body has less lean muscle to burn them off and therefore, fat gain is inevitable.

High protein foods such as fish, soya products and low-fat dairy products can help to boost your immunity as well as increase your metabolism and support your lean muscle on your weight management plan.

Protein for Vegetarians & Vegans

Whilst I am not vegetarian myself, I support vegetarianism greatly, even veganism. The only issue I find with clients who are vegetarian or vegan is that they still suffer from an inadequate amount of lean muscle due to lack of protein in their diet, sometimes low energy levels and excess body fat that they simply are unable to shift.

All of these issues are sorted with our personalised nutrition plan that targets what they might lack in their diet – protein, plant protein in particular, and micro nutrient intake.

Whilst eating wholefoods can have remarkable good effects on the body, it is a well-known fact that, according to World Health Organisation, UNICEF, UK Ministry of Agriculture and Royal Society of Chemistry – vitamin and mineral depletion of our soil is a global problem with up to 72% depletion of nutrients in fruit and vegetables in Europe alone over the past 60 years.

Supplementation with pharmaceutical graded supplements can make a massive difference in energy levels of anyone, even those who already follow a healthy diet, Vegetarians & Vegans included who would greatly benefit from more macro nutrient balance in their diet.

Protein for Meat Eaters

Whilst protein is an important macro nutrient – meat eaters should take this information with caution.

Meat and dairy can cause high acidity in the body, that leaches nutrients from your muscle and bones and therefore deplete your energy levels and immunity, therefore meat protein must be well-balanced with plant protein.

Whilst getting THAT beach body will require eating personalised amount of protein each day (around 1 gram of protein for each pound of lean muscle – more if exercising and/or building muscle) in the right balance and frequency – you will do more damage on a cellular level if trying to get it all from animal sources.

My goal with clients who are meat eaters is to increase their protein intake whilst balancing plant with animal sources as well as increase their micro nutrient intake.

Generally, once there is a better balance of proteins v carbs & macro nutrients v micro nutrients (Vitamins and Minerals) established, in the right frequency, blood sugar levels are stable, cravings diminish, energy levels increase and we are more likely to have a sustainable fat loss.

Good Carbs v Bad Carbs

We need to stop thinking that carbs are our enemy. Body relies on carbohydrates for fuel, however, they are not all equal. The least processed carbs such as fruit and vegetables are extremely beneficial as they deliver all important nutrients, vitamins & minerals, to the body, together with powerful antioxidants and fibre.

To get that beach body, if that is what you desire, now that we drink more water and include protein in each meal whilst balancing plant with animal protein – we need to combine some Good Carbohydrates with that protein.

That means having a colourful diet of fruits, vegetables, legumes each and every day.

Bad Carbohydrates will go against our efforts to slim down, feel and look healthy and reduce our body fat. Bad carbohydrates are those highly processed and refined foods such as sugars, pastries, cakes, sweets, cereals, white pasta, white bread, sugary drinks, just to name the few.

They do not boost, but rather bust your metabolism, leaving you craving for more, whilst storing excess calories as fat, depleting your energy levels as they are usually void of nutrition.

They may also compromise your digestion and therefore, absorption of nutrients which has an effect not only on energy levels and immunity, but will be a contributing factor to weight gain too.

Fibre Factor

Fibre is a type of carbohydrate and one of THE most important dietary factors for helping support healthy digestion. Fibre is found in fruits, vegetables, legumes, grains and plays a big part in keeping our bodies healthy.

Adults are recommended minimum 25 grams of fibre each day for healthy digestion, so including high-fibre foods and fibre supplements in your diet can greatly help improve your digestion.

Fibre rich foods are slow sugar releasing and, when combined with protein, they keep your blood sugar levels stable and fuller for longer.

Most of the clients I see struggle to get adequate amount of fibre in their diet. If not sure, MyFitnessPal is a great tool to check if you do. I use it to check my own fibre, protein, Calcium and fat levels occasionally.

I teach clients to use it, if they wish, in addition to my support which we use as part of the education process so they see how getting perfect balance of 40% carbohydrate, 30% protein and 30% fat intake within personalised calorie intake gets them results.

The moment they step out of the equation and there is less protein and more carbohydrates, the results are less visible at their weekly body composition check, or there are no results at all. Penny drops every time as they learn more how food balance and frequency affects us.

Should we count calories?

Calories are not all created equal. 100 calories of vegetables is not the same on a cellular level and on the level how body processes it and it’s affect on the body when compared to 100 calories worth of chocolate Maltesers (which, by the way, are NOT lighter than air).

I use client’s Resting Metabolic Rate to calculate the calorie ceiling they need to be under in order to lose weight, using a simple formula, however, because my personalised weight management solutions are already calorie controlled, my clients do not need to necessarily count calories.

They would just need to follow the prescribed meal plan that includes some great recipes, use their hand to determine portion sizes of macros and, sometimes, write a food diary as a great way to gauge daily food intake and those that do – have a better result.

They also learn how what they consume in any given week relates to changes in their body composition. All part of the education process and raising the awareness on how certain foods effect us. The moment they skip snacks or meals or eat unbalanced meals and snacks – they see decline in muscle, just as one of the examples.

Calories are important or rather learning about them, to help us become more conscientious about our food choices, but, balance in macro nutrients is even more important because not all calories are created equal.

Skipping dinner because we blew our calorie ceiling during the day (or any other meal or snack for whatever reason) is surely not the path to health OR healthy weight loss (or rather, fat loss) and improved body composition.

Get more active

Now that we drink more water, focus on lean and/ or plant protein and good carbohydrates with plenty of fibre, whilst banning all refined sugary carbohydrates – it is time we need to get more active if we want to see some great results! Remember, results come best from 80% nutrition and 20% exercise plan.

Believe it or not, we all have the six-pack muscles, but most people have it all hidden under the layer of abdominal fat. It is time to unwrap it! If you are not used to exercise, start with walking more and then find the local class that you enjoy, perhaps build it to a couple of classes a week.

The science shows that the best form of fitness that help you get into shape in less time is any form of High Intensity Interval Resistance Training. It is a combination of a little bit of cardio with resistance and weight training, all in one single workout. It not only burns a lot of calories during exercise, but it has the highest after-burn with up to 1000 calories burnt in 38 hour window post-exercise.

Try to find your own HIIRT or HIIT class near you or create a program that you can do at home.

Now that we have most of it covered and you are more aware what is needed to get you started on the journey of becoming the best version of yourself, I would like to remind you of the first point I made – start today!

Get the picture of yourself when you were at your best and get emotionally connected to that vision of yourself. Let it be your guide, your North Star.

If not sure how to start or if anything inspired you in this article, do get in touch, drop me a line. I would love to help. Free Evaluation offer stands, it can be slightly daunting starting on your own and you, whilst will need to do it by yourself, you do not need to be alone in the process. As many as 75% have better success when having the right support.

Until then, life is colourful, make your diet colourful too and feel the difference! Afterall, life is much more fun lived in colour!

healthy and balanced Shakshuka recipe

Shakshuka – Poached Eggs in a Spicy Tomato Sauce

Shakshuka is a classic North African and Middle Eastern dish and made from simple, healthy ingredients. It is a vegetarian dish.

Shakshuka literally means “a mixture” and, whilst I have seen many versions of it that sound equally delicious (like Green Shakshuka), the traditional version uses tomatoes, onions and spices as the base with eggs poached on top.

It is absolutely delicious and here is the version I recommend my clients to try as a balanced and nutrient packed meal that can be enjoyed for breakfast or any other meal. I prefer it mid morning or for lunch :

WHAT YOU NEED (serves 1)

½ chopped small red onion

1 crushed or chopped garlic clove

½ a red or yellow or green pepper

2 sliced mushrooms

1 teaspoon of olive oil

200 gr tin of chopped tomatoes OR 1 x large (or 2 medium) fresh tomatoes, chopped

3 whole eggs

Black pepper

Tablespoon of chopped fresh coriander

2 chopped spring onions

½ teaspoon of cumin,

½ teaspoon of cayenne pepper,

pinch of paprika


In a smaller frying pan (so it all is cooked compactly) fry the garlic, onion, mushroom and pepper until they are all soft.

Add one tin of chopped tomatoes and all the spices. Bring to the boil, then give it a good stir.

Make three wells and crack in three eggs, one in each well.

Cover the pan and cook for further 8-10 minutes.

Season with black pepper and scatter the fresh coriander & spring onions over the top to finish.

Bon Appétit

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