Vegetable packed Turkey Bolognese with sweet potato

turkey bolognes with sweet potato

This is one of my favourite meals as I love heart health promoting potassium and fibre rich sweet potato with virtually anything. Whilst you can serve bolognese sauce with a spiralised courgette as the latest culinary trend for those in need to reduce starchy carbohydrates and manage their weight more effectively, I find sweet potato instead a lot more satisfying.

Here is a great make over turkey bolognese recipe that contains three times less saturated fat than beef, packed with vegetables for extra fibre and nutrients. Vegetarians and vegans can instead use quorn.

WHAT YOU NEED (Serves 4)

400 gr Turkey mince ( or size and thickness of palm per person)

4 teaspoons of coconut or olive oil,

1 onion,

1 large carrot

1 red peppers,

2 tablespoons of tomato purée, 

1 can of chopped tomato,

200 ml water,

2 handfuls of chopped spinach,

4 medium sweet potatoes, cooked and mashed or halved,

2 teaspoons of ground cumin

Chilli flakes to taste

1 x low salt Kallo cube

black pepper

WHAT YOU NEED TO DO:

Heat the oil in a pan, add the onion, carrots and peppers and cook until just soft.

Add the mince and cook until browned, then add the tomato purée, chopped tomato, generous amount of black pepper, cumin and 1 x low salt Kallo cube dissolved in water. Cook for another 10 minutes.

Towards the end – add spinach until wilted.

Serve with mashed sweet potato or on a jacket sweet potato, sprinkled with some chilli.

This recipe is full of protein, fibre and nutrients and, if you follow the serving sizes, it is ideal as a balanced and low calorie lunch or dinner that whole family will enjoy!

Bon Apetit!


lower your cholesterol with beta heart

Suffer from high cholesterol? Here are 3 steps you can take to manage it…

Firstly, what is cholesterol?

Cholesterol is a natural fatty substance made in the body by the liver. It plays a vital role in the formation of cells, production of vitamin D, production of hormones, production of bile and digestion, BUT high levels can lead to an increased risk or a heart attack, stroke, developing atherosclerosis and other heart diseases… There are two types of cholesterol or lipoproteins:

  • low density lipoproteins (LDL) or bad cholesterol and
  • high density lipoproteins (HDL) or good cholesterol.

High levels of blood cholesterol from either diet or genetics will speed up the plaque’s growth faster. If the plaque bursts suddenly, it cuts off the oxygen supply to a part of the heart: which is when a heart attack can occur. The higher the level of LDL, the greater the risk of Coronary Heart Disease (CHD). The lower the level of HDL, also the higher the risk of CHD.

There are no noticeable symptoms of high blood cholesterol or dislipidaemia and it is usually diagnosed based on medical & family history and blood test results. Whilst we can not control risk factors such as family history, getting a heart friendly diet & getting regular exercise is something we all can control.

These are the lifestyle factors that affect our cholesterol levels. So, whatever our age, if our lifestyle involves smoking, drinking alcohol, sedentary lifestyle, unhealthy diet, excess body weight and body fat or existing health issues such as diabetes, high blood pressure, then we are at risk of having high cholesterol. High cholesterol is not only an issue for older or overweight people.

Statistics show, according to the World Health Organisation, that 133.3 million people in the five biggest European countries (Germany, France, Italy, Spain and the UK) have high blood cholesterol.

A 10% reduction of blood cholesterol levels will result in 50% reduction in heart disease in men of 40 years old in the next 5 years and a 20% risk reduction in those who are 70 years old.

Here are practical ways we can all manage our blood cholesterol…

Step 1: Boost Your Exercise:

Regular exercise is an important part of our heart health and keeping our blood cholesterol at normal levels and, in general, a healthy heart. Exercise helps with weight management as well as keeping your heart healthy by strengthening your heart muscle and keeping blood vessels in a good condition.

It also helps to increase your good HDL cholesterol and stimulates the movement of fatty deposits in the liver. According to the 2013 NHS guidelines, 150 minutes of moderate intensity exercise per week is needed to help lower your cholesterol, which amounts to 30 minutes five times per week:

  • Find a buddy and turn your much necessary fitness into a fun hobby you look forward to;
  • keep it simple and realistic: twenty-minute walk every day and one hour of some other exercise per week will help you reach your 150 minute goal, it does not need to be more complicated than that;
  • whenever you can, take stairs instead of elevator, park your car furthest from the supermarket entrance, etc… get active whenever you can as every little thing makes a difference.

Step 2: Choose heart-friendly diet:

  • Read food labels and choose foods with low cholesterol and low saturated fats:
    • do not buy ready-to-eat snacks like crisps (high in saturated fats, salt and sugar) and choose snacks that contain healthy fats (polyunsaturated and monounsaturated) like nuts, seed, sy beans and olives;
    • avoid processed meats like sausages, frankfurters (choose instead lean cuts of meat),
    • increase consumption of oily fish such as salmon, mackerel that contain healthy fats and Omega 3s;
    • limit intake of red meats and choose low-fat milk and cheese to reduce saturated fat intake,
    • avoid refined “white” carbs found in cakes, ice creams, pastries, white breads, white pasta
  • Take care how you cook your food: avoid roasting and frying and, instead, poach, grill or steam and choose healthy oils during cooking such as olive oil;
  • do not skip meals to lose weight: keep with eating 5 smaller meals every 3-4 hours to control hunger instead;
  • shop after you eat to avoid buying unhealthy foods at an impulse;
  • Increase consumption of fibre as diet rich in fibre can help reduce the risk of heart disease. Fibre helps to control your blood sugar and cholesterol, make you fuller for longer and prevent constipation or hard bowel movements.:
    • choose whole grain varieties of pasta, rice and bread;
    • increase consumption of fruits and vegetables

Step 3: boost your diet with beta-glucans with Beta Heart®

Beta-glucans (found in oats, oat bran, barley, barley bran) have been clinically proven to contribute to the maintenance of normal blood cholesterol levels. Oat beta-glucan has been shown to lower/reduce blood cholesterol.

The beneficial effect is obtained with a daily intake of 3 grams of oat beta-glucan.

When our bodies digest oat bran, beta-glucans molecules are released. They create a gel that binds cholesterol. This is less easily absorbed into the body. The process uses up some circulating cholesterol, meaning less cholesterol in the bloodstream.

Lower your cholesterol

Lower Your Cholesterol with Herbalife Nutrition’s Beta Heart®

Beta Heart® is a nutritious vanilla-flavoured powder that contains the key ingredient OatWell™ oat beta-glucan. Oat beta glucan has been shown to lower or maintain blood cholesterol.

Herbalife has partnered with OatWell™ on Beta heart®, which helps to lower or maintain blood cholesterol in one step. OatWell™  products contain a 4-5 times higher concentration of beta-glucans than standard oat brand, and a natural combination of oat beta-glucan, insoluble fibre and protein.

What does 3 grams of beta glucans look like?

  • 2 bowls of oat based breakfast cereals (281 calories, based on semi skimmed milk),
  • 6 small slices of wholegrain bread (300 calories, based on 50% oat flour, 50gr per slice),
  • 9 oatcakes (400 calories based on 15g oatcake) OR
  • 2 scoops of Herbalife’s Beta Heart (only 51 calories).

Beta Heart® is also approved by cholesterol charity HEART UK, who provide expert support, guidance and education on cholesterol. HEART UK operates a product approval scheme to help signpost the public to heart-healthy foods that can play a positive role in helping  manage their cholesterol.

Key benefits of Beta Heart® :

  • 3 g of oat beta-glucans help to lower cholesterol (2 scoops)
  • 1.5 g oat beta-glucans help to maintain cholesterol (1 scoop)
  • Sugar free
  • With no artificial sweeteners
  • High in fibre (3 g per scoop)
  • Source of protein
  • 25 kcal per scoop

So, how ‘heart-friendly’ is your lifestyle?

A visit to your GP is the only way to know for sure whether your blood levels of cholesterol are ‘high’. Also, simply taking a look at your lifestyle can be an indicator:

• Do you have an unhealthy diet?

• Are you inactive?

• Do you smoke?

• Do you have a high-sugar  or high fat diet? 

If you are concerned, please do get in touch. We have nutrition programmes that can help manage your weight and cholesterol. The heart plays a key role in the human body – it is IMPORTANT to look after it.

how healthy is your diet

How Healthy Is Your Diet? Take a Free Online Test


february a healthy heart month

Heart Health – right at the heart of our health…

Officially, February is a Healthy Heart Month and having lost both mum and dad to heart disease, this is a topic very close to my own heart. Heart disease happens to be our leading cause of death and virtually everyone nowadays will know someone who either has suffered, or still is suffering from some form of heart disease.

Heart disease primarily comes from the build up of fatty deposits in our artery walls, which eventually block the blood flow, leading to a heart attack or a stroke.

Treatment of heart disease nowadays is merely through the prescription drugs. However, heart disease is a lifestyle disease and, as such, preventable and even reversible with the change in lifestyle, which could mean, for many, longer, quality life without prescription drugs, enjoying long, quality life with loved ones…

Whilst age, gender (men are more likely to develop Coronary Heart Disease), family history of heart disease and ethnicity are unmodifiable factors in developing a heart disease – risks factors that are known to influence development of CHD are smoking, diet, lack of physical activity and psychological stress and disease risk is particularly elevated in cases of stroke, hypertension, diabetes, obesity, renal disease.

Science shows that exercise and what we eat and drink play the biggest part in heart health prevention as it helps us maintain healthy weight.

Say NO to Heart Disease: Nitric Oxide (NO) and Heart Health

So, you exercise, maintain a healthy diet, keep your weight down, manage stress, but there is one more component you should add to your healthy heart regimen… and that is increasing your levels of Nitric Oxide.

Nitric Oxide (NO) is a signalling molecule produced organically in our bodies by the intake of right kinds of foods and supplements and it helps to control blood flow to every part of our body.

It supports overall vascular health by helping blood vessels to dilate, which supports healthy blood pressure levels and healthy circulation.

NO was discovered by Dr Louis Ignarro, PhD, world renowned heart health expert, who I had a pleasure of meeting and being trained by on many occasions and who was awarded a prestigious Nobel Price for the discovery of Nitric Oxide and what it could mean to the humanity in reduction of heart disease.

Dr Louis Ignarro believes that Nitric Oxide, this single molecule that is produced by the body itself, may be the single factor that contributes to all major illnesses and, at the same time, the key to living a longer, healthier life…

In itself, Nitric Oxide is a gas that acts throughout the body as a messenger and influences the functioning of virtually every organ in the body, including the lungs, liver, kidneys, stomach, genitals and, of course, heart by inactivating so-called “oxygen radicals” (free radicals) in the body that can contribute to cell damage.

  • The cardiovascular system uses Nitric Oxide to control blood flow to every part of the body. Not only can Nitric Oxide relax and dilate (enlarge) the blood vessels, thus ensuring that blood can efficiently nourish the heart and tissues of the entire body, Nitric Oxide can also support healthy blood pressure levels.
  • The immune system uses Nitric Oxide to combat toxins, providing a strong internal deffence system.
  • The brain relies on Nitric Oxide to store and retrieve long-term memories and to transmit information within the nervous system.

A deficiency, therefore, of Nitric Oxide, can have a dramatic impact on our health. A total lifestyle approach to supporting Nitric Oxide levels including a healthy diet, exercise and nutritional supplementation, provides a wide range of benefits throughout the body at the cellular level which can improve circulatory, immune and nervous system function.

Here are just few things you can do to boost your Nitric Oxide production and support your Heart Health:

MANAGE YOUR WEIGHT:

If you are at least 15% heavier than you should be, than your excess fat is stressing your heart and blood vessels. Your endothelial Nitric Oxide production is diminished, and your susceptibility to a host of diseases is increased. Losing weight is not about vanity, but your health. Managing your weight is important, so is choosing a weight loss plan that will not damage further your health as many fad diets do, but will contribute towards your heart health.

DECREASE YOUR INTAKE OF SATURATED FATS AND ELIMINATE TRANS FAT INTAKE:

Whilst fat needs to form 30% of your daily calorie intake, it is important it comes from the right sources, so avoid Trans fats you will find in many off the shelf items like biscuits, cakes, ice creams, etc, but also avoid most of your fats coming from saturated fats from especially animal produce such as sausages and other processes meats… more about Healthy Fats

ADD QUALITY OMEGA 3 FISH OILS TO YOUR DIET:

Omega 3 fatty acids from fish oils help reduce total blood fats, reduce bad cholesterol and raise HDL good cholesterol. Also, fish oils benefit the heart by keeping arteries being clogged up, contributing to heart attack and stroke. The recommendation is to include oily fish in your diet at least twice per week, especially fish like sardines, mackerel, salmon and fresh tuna. Research shows that the production of Nitric Oxide increased within minutes after exposure to omega 3 fatty acids.

INCREASE YOUR DIETARY FIBRE CONSUMPTION & ANTIOXIDANT INTAKE:

Many associate fibre with healthy digestion, but actually, our heart benefits too. Studies have suggested that soluble fibre can perform a tasks of lowering blood pressure and LDL cholesterol levels and increasing HDL cholesterol – by binding with cholesterol particles in your digestive system and moving them out of the body before they’re absorbed – thereby protecting the endothelial cells where Nitric Oxide is manufactured.

Scientists now believe that it is not just eating fat that causes the build up on the inner surface of the arteries, but eating those fats that have been oxidised, which makes it more sticky therefore adhering to the inner artery walls more easily.

Antioxidants neutralise free radicals in the body and reduction in free radicals will also reduce the risk of the free radicals oxidising the fat and making it stick to the artery wall.

We are now coming to believe that fibre works through substances called phytonutrients, which seem to have the antioxidant advantage when it comes to guarding NO. Higher fibre foods, in particular vegetables and fruits, also tend to contain other nutrients like vitamin C and E, powerful antioxidants that stimulate your production of NO.

Daily recommended amount of fibre is minimum 25 grams per day and statistics show that many are struggling with achieving even half of this amount, which is affecting not just heart, but also digestive health of the population.

INCREASE INTAKE OF DIETARY SOY:

Soy has been a staple of the diet in Japan for many years and heart disease is amongst the lowest in Japan, and at least the part of the credit belongs to soy.

Soy is filled with phytonutrients that function as antioxidants and fight everything from cardiovascular disease to cancers of the breast and prostate. In particular, soy substance called isoflavones interfere with the oxidation of blood fats, preventing free radicals from being formed and from causing endothelial damage that interferes with Nitric Oxide production.

There are plenty of ways to incorporate soy into your diet such as through soy yogurt or milk or tofu as a substitute for meat dishes. I personally consume it through my Formula 1 Healthy Breakfast smoothie and it provides, apart from a complete plant protein, also all the vitamins, minerals my body needs as well as the fibre – up to 10 grams of it just per breakfast.

INCREASE CONSUMPTION OF GREEN TEA:

Green tea has been known in China as a powerful healing agent for at least 4000 years. Green tea contains powerful antioxidant, which appears to kill cancer cells without harming healthy ones and it combats oxidative stress and protects your endothelial cells from invading molecules, thereby safeguarding Nitric Oxide production and improving your cardiovascular health.

Green tea also seems to speed up the rate at which the body burns up fat, making its consumption supportive of weight loss. It is very important how tea is manufactured to ensure its potency once it reaches the consumer, so I have my own brand that I trust that will not go through alcohol during manufacturing process as most supermarket teas do.

BOOST YOUR FITNESS:

Last but not the least – increase your Nitric Oxide production by boosting your fitness… Benefits of exercise are tremendous in getting our overall health, in particular cardiovascular. So, get more active!

I hope this article has been of a benefit and wishing you all a Healthy Heart Month of February! Please do check out Dr Lou Ignarro’s superb book “NO More Heart Disease”, my clients borrow it from time to time and find it refreshing and packed with not just research but also advice that can be easily implemented.

CONSIDER OUR HEART HEALTH FRIENDLY NUTRITION

Lower Your Cholesterol with our Beta Heart®

Beta Heart® is a nutritious vanilla-flavoured powder that contains the key ingredient OatWell™ oat beta-glucan that has been shown to lower or maintain blood cholesterol.

Herbalife has partnered with OatWell™ on Beta heart®, which helps to lower or maintain blood cholesterol in one step. OatWell™  products contain a 4-5 times higher concentration of beta-glucans than standard oat brand, and a natural combination of oat beta-glucan, insoluble fibre and protein.

Look after your heart, eyes and brain with Herbalifeline Max

  • Taking 1 tablet per day contributes to the normal function of the heart, normal vision and normal brain function
  • Taking 4 tablets per day contributes to the maintenance of normal blood triglyceride levels
  • Taking 5 tablets per day contributes towards the maintenance of normal blood pressure

Add powerful ally in the maintenance of excellent heart health with NiteWorks®

Herbalife’s  heart health supplement NiteWorks is a direct result of Dr Louis Ignarro’s awarded research and it supports your body’s natural ability to produce Nitric Oxide, which promotes circulatory, immune and nervous system function.

As majority heart attacks happen in the early hours of the morning when Nitric Oxide levels are at its lowest, this nighttime supplement helps to elevate its levels.

best breakfast 2019

Maintain your Weight and increase nutrient intake with Formula 1

Clinically proven to reduce weight and correct all five metabolic syndromes better and faster than all-food diet, our Formula 1 is a brilliant addition to anyone’s diet whether you need a more balanced and nutritious breakfast, recovery after a workout, healthy snack or any other meal replaced when on the go… it is a perfect plant based nutrition addition!

I dedicate this post to my mum…

Heart disease is a silent killer because there are no obvious signs or symptoms, and many people don’t realise they have it.

Yet, unless it was fatal, it is a totally reversible disease and our lifestyle has direct impact on its development in the first place.

Take care of your heart, because it is literally at the heart of your health.

I love you, mum, miss you every day and wish you were still with us. Rest in peace, you are forever in my heart…

If you would like to reach out and see how you can support your heart health through Herbalife Nutrition and making lifestyle changes, please do not hesitate to get in touch…


Lose WeightReduce Body FatIncrease Lean Muscle MassControl StressBoost Self EsteemIncrease Energy LevelsFeel HealthierLook BetterSleep BetterEliminate Sugar CravingsBalance HormonesImprove Digestive HealthReduce the signs of Ageing


I am interested, but I have more questionsI am ready for a lifestyle change & would love to work on a 1-2-1 basis - please book my FREE Wellness EvaluationI thrive in a group environment & I am ready to change my habits - Reboot me


Boost your Immune System and ward off common viruses!

immune health

With season changes, especially during winter season when we spend more time indoors (when indoor air could possibly be even five times more polluted than outdoor air) – no wonder we are more vulnerable to viruses and lower immunity, especially if we have not properly recovered from previous colds and flu.

When we get stuffed up nose from having a cold, it is just our body alerting us that we are either not giving our body what it needs or exposing it to what it can not handle… The truth is, it is not us that get ill, but our cells, so, health of our body is dependent on the health of our cells.

To avoid getting ill, taking valuable time off work and even prolonging our time being ill, our best line of defense is always developing a healthy, active lifestyle. Feeding & protecting our cells on a daily basis will not only make our body stronger to face common viruses, but also minimise its exposure to free radicals that cause cell damage and make us age faster and develop more serious conditions…

Here are some strategies to keep your immune health strong:

1 Reduce stress and get plenty of sleep and rest: I would like to start with sleep and rest as, for me, this is the weakest link. 2-3 days of lacking sleep and I am in trouble despite the fact that I actually take really good care of my body. There are many reasons for this, main one being that our body’s cells count on good sleep in order to repair & regenerate themselves. Lack of sleep can raise levels of fat storing hormone cortisol that impairs our food choices the next day, which have further repercussions on our energy levels, weight management and general health. Try to get 7-9 hours of sleep each night and here is more about sleep & our health if this topic is of a particular interest:

More about the importance of sleep…

2 Eat plenty of fresh fruit and vegetables: A nutrient-rich diet is important as it is exactly the lack of nutrients that lowers our immunity. Minimum five portions of fruit and veg a day are recommended. Plants are rich in vitamins, minerals, antioxidants and immune-boosting substances known as phytochemicals, which help protect us against disease.

Try to eat them raw to preserve their nutrient content, although some like carrots and tomatoes, have more nutrients when cooked slightly.

3 Protect your Digestive Health: This could easily be the most important point of all as scientists now believe that 80% of our immunity is in our digestive tract. Bad digestion also impairs our immune health as absorption of nutrients is compromised and no amount of nutrient intake can help if those nutrients are not being absorbed by our cells. Here is a more elaborate advice on how to protect your digestive system if this is of a particularly high interest to you:

4 Build an exercise habit: To keep colds and viruses at bay, it is very important to get active and start a healthy exercise program. It is worth noting that exercise, especially a lot of it, also causes free radicals that cause oxidative stress and damage to our cells, so it is paramount that our exercise efforts go alongside a nutrients-rich healthy & clean diet that contains free radical fighting antioxidants. This will strengthen body’s immunity and defenses as well as repair the damage exercise causes to our muscles. On top of that, you also get many benefits of exercise:

• Increases energy.
• Reduces stress.
• Builds stronger bones and muscles
• Improves Sleep.
• Improves strength, balance and posture.
• Opens us for great social opportunities and to meet new friends; gym classes especially are great ways of meeting like-minded people.
• Gives us pride and sense of achievement when we meet our goals.
• Helps depression.
• Helps weight loss/ management and tones our body.
• Encourages healthy competition: training with a friend can help you try even harder!
• Alleviates period pain!
• Reduces high blood pressure and the threat of coronary disease & a stroke.

5 Stop Smoking! We all know the facts now: smoking leads to many serious illnesses such as lung disease, so start cutting back now! Only one single cigarette generates approximately one quadrillion free radicals. Can you even imagine this number?

6 Include a high quality supplement in your diet. This STILL seems to be a controversial point, which always puzzles me and I think it is because it is much misunderstood. The “pro-supplement” case is very clear – nutrition in our plants is at least 4 times less than it was 100 years ago! These days we get oranges with no Vitamin C, Spinach with very little or no Iron, etc.

However, it is not as easy as just popping a supplement and that is not what is suggested here. Because not all supplements are created equal and majority of those on the market are totally useless.

An effective supplement is the one that contains many types of antioxidants combined properly and well absorbed by the body. Anything less than this is not effective if not even hazardous. The best instruction I can give is to avoid cheap supplements and go for pharmaceutical grade instead of just food grade available on our high streets & online portals.

If drugs (that are chemicals) work to regulate certain processes, there is no reason why naturally occurring & health essential vitamins, minerals and antioxidants (that are also chemicals that our bodies well respond to and depend on) would not work too. They are, however, not to substitute, but to supplement an already healthy diet if we want to see any results from taking them.

Cells that are healthy from a clean, nutrient rich & sugar free diet will absorb nutrients easier as well as there will be more to be absorbed from a quality supplement. This is a bullet proof combo!

Well rounded Vitamin & Mineral supplement is a great place to start. These are the ones that my family and I use:

Formula 2 Vitamin & Mineral Supplement for Women

Formula 2 Vitamin & Mineral Supplement for Men

Other elements that cause free radical damage of our cells are prolonged exposure to sunlight, pesticides, pollution, medications, food additives, food (in particular processed food), etc. These all deplete our immunity and we can take measures to avoid or minimise our exposure to them.

Also, keep surfaces in your house clean and make sure you improve air circulation in your home by opening up windows regularly.

I hope the above was valuable and highlighted areas where you may need to pay extra attention in order to extra bullet proof your Immune Health.

In the mean time, stay strong & healthy and feel free to explore your current wellness and find out how well you may be doing and where you may be falling short by taking an online wellness test below…

Until next time, yours in health,

Sanela

Wellness Evaluation Wellness4life

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

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

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


Letting go of 2019… Hello Happy, Healthy 2020

Happy Healthy 2020

2019 has been a tough year by all counts, but I am coming out into 2020 smiling, hopeful, with love in my heart, grateful for all I have as well as all I lost, ready to leave behind in 2019 all that does not serve me… and to serve again…

As a Health Coach and a Weight Loss Specialist, I am committed to my clients and their transformations and breakthroughs many so desperately need. 

I believe in body positivity and loving yourself just the way you are because we can only move beyond our limitations if we love and appreciate all that we are first, irrespective of our shape and size, because we are more than our bodies.

Yet, we need our bodies to thrive in health and other areas of life.

Life is not joyful when our health is compromised! Anyone lacking health in their life right now will vouch for that!

And when we have love & appreciation for all that we are, we naturally start taking care of ourselves. Love within shines on the outside too. It can not be helped. The first building block is always – taking care of our bodies,.

Body is our engine where results in energy can be visible the quickest, which fuels motivation and developing long lasting healthy, active lifestyle habits.

If we lack energy, feel sick and do not generally like how we come up in the world – inertia becomes our second nature. So, inner work always comes first, but taking care of our bodies is the spark we need to begin the process.

I help my clients understand how to nourish their bodies in the right way to balance their hormones, increase their metabolism and achieve results they thought might never be possible for them again. Results that go way beyond weight loss alone.

Because, despite the best intentions – lack of know-how and support will leave you frustrated and without results to show for and it does not need to be like that!

Getting yourself to a good place feels so incredibly good.

The only thing that feels even greater is taking people with you (or inspiring them to take action, sometimes without you even knowing until later)!

This is what makes me love my work.

If improving health or weight loss is your goal for 2020, I have a plan and support system that worked for me and hundreds of my clients for the last 15 years… 

Contact me to get stared…

Or check out common mistakes my clients used to make and see if you can relate… https://www.wellness4life.co.uk/common-mistakes-when-weight-loss-is-your-goal/

From my heart to yours… Happy, Healthy 2020!

Sanela


Common mistakes when weight loss is your goal

Whether you are reading this as the New Year is approaching and you are making Weight Loss part of your New Year’s Resolution, or whether you are, in general, trying to control your weight… this is for you. This article is created without an expiry date in mind because, without doubt, you are not alone as weight loss is one of the goals for a huge majority of people worldwide at any point during the year.

Weight loss is a science and without the right know-how – something many struggle with for many reasons… here are some.

1.Thinking that being motivated right now will be enough to carry you through! According to the clinical psychologist Joseph Luciani – 80% of the people fail to keep their New Year’s resolutions and only 8% achieve it. This is very much true for all the goals we set in life and main reasons for such low rate of success are lack of planning and setting unrealistic expectations. Simply put – the excitement at the prospect of hitting the goal one day gets better of you… and initial motivation can soon take a nose dive when reality hits.

2.Thinking that you know it all and fail to engage a support system! You have a weight management goal in mind, you read a related article about a specific hip new diet that everyone is raving about, it sounded simple enough, it also made sense, it is fresh & new and you are excited and off you go… A month down the line, if you are lucky to last that long, you realise it is not as easy, there are circumstances you have not planned for, questions specific to you that you do not have an answer for, challenges you are not equipped to deal with, you may even not have results to show for – you feel alone and you hit the wall….

3.Underestimating time it will take to achieve your goal. This is also about unrealistic expectations & lack of planning. Most people overestimate what can be achieved in a month and totally underestimate what change and progress a whole year can bring. Stop thinking short term weight loss and start thinking long term health.

4.Focusing on “weight loss” alone and ignoring or not understanding the science! Skipping meals, eating skimpy salads, counting calories, watching those scales like a hawk, making your life miserable every time scales do not show progress, etc – is a sure way to give up eventually. Your goal may be weight loss, but you will have far more success by focusing on health, developing healthy habits that give you long term health as long term weight loss will be a guaranteed side-effect.

5.Giving up when going gets tough. Old habits are indeed hard to break. But, the truth is – if change is not hard – it is not real change! Being realistic at what to expect and having a support system in place is everything when going gets tough to pull you through the challenging times.

If you see yourself in any of the above, your weight loss efforts will hit the obstacle at some point, it will leave you frustrated, without visible results and, even if some weight loss is achieved, frustration will get the better of you and, if you decide to give up at that point, you will most likely gain back what you lost, if not more.

This is disheartening and makes many lose faith and give up altogether. Until something new comes along.

And the process, in most cases, repeats itself.

This is just the fact and I am here to tell you that it is not your fault. You are only doing the best you know and the best you can.

The truth is, the game was rigged from the start.

Because, going back to the beginning – weight loss is a science!

Unless you invested time in studying it or were helped to understand how your body works, the effect of food on weight management, hormones, metabolism, etc. and were fully supported in the process – it is a losing game for majority. If it was easy – we would not have an epidemic at hand.

I am here to give you hope as there is a way to fix it all, get your weight management in control and keep your unwanted pounds forever off.

What you need is a plan you can stick to long term.

If you have not come across my story, feel free to read it.

I feel better in my mid 40s than I did in my 30s. I have now been successfully managing my weight since 2004 and it was only after I understood how our body works and with the right support and plan.

It has helped me to live healthier & happier life thanks to the energy and vitality that I feel and being healthy has influenced all other areas of my life. Because, when you feel good about yourself – life feels good too.

And it is exactly my transformation that made me excited about helping others on their journey!

When you are zapped of energy and do not feel good about yourself – it will have an effect on your happiness and the way you come up in the world – the relationship with your family, your social life, career, etc. Not because the number on the scales matters – but because how you FEEL about yourself matters.

Health is a state of mind and it starts from nourishing your body first.

So, how would you FEEL if you were the best version of you?

Don’t you think you are worth it? Don’t you feel it is time?

I am here to tell you that you CAN have the results you desire and that you are worth it!

Work with me

As someone who has helped hundreds of people in the past 15 years to become the best versions of themselves, I would like to help YOU!

The questions to ask yourself are:

  1. Why do I want to make the change, what am I to gain?
  2. Is my goal concrete and measurable?
  3. What is my exact plan?
  4. Who can support me as you work toward change?

If you are ready for the most unbelievable journey of becoming the better if not The best version of yourself, but do not have a plan and support – I have a clear plan, and support system that works and now is the time to take action that your future self will thank you!

It is time to stop winging it!

You have nothing to lose but your weight… and to keep it off for good!

Contact me to get you started!

In the mean time, here is to you and your health & wellness,

Sanela


Lose WeightReduce Body FatIncrease Lean Muscle MassControl StressBoost Self EsteemIncrease Energy LevelsFeel HealthierLook BetterSleep BetterEliminate Sugar CravingsBalance HormonesImprove Digestive HealthReduce the signs of Ageing


I am interested, but I have more questionsI am ready for a lifestyle change & would love to work on a 1-2-1 basis - please book my FREE Wellness EvaluationI thrive in a group environment & I am ready to change my habits - Reboot me


Journey to (My) Self

21 Day Reboot Challenge Results Dec 2019

I have recently read a quote “Success is never owned, it is rented and rent is due each day!” 

This can not be more true when it comes to health as for anything else in life.

While I have always, since being involved with Herbalife Nutrition, managed my weight, it was in 2018 when I got myself into truly the best shape I have ever been in through increasing my exercise efforts (nothing too drastic, just effective) and zeroing-in on my nutrition even further.

My progress inspired many of my clients to take the same journey and they were better for it.

But, nothing is ever final, we never reach a goal and are able to just keep it forever. We may reach a milestone, but we still need to do the work to stay there!

Has it ever happened to you that You got to your goal and then took your foot off the gas thinking it will last forever and it did not?

Or has life just happened?

It was the latter for me…

It is 10 months since my mum passed away as I write this and her passing has triggered emotions and thought processes that went beyond her passing as I started questioning everything in my life… and, in the process, I lost myself as well as my health focus.

It is only now that I do feel like I am taking control back, voluntarily, happily. Out of love for myself, not fear.

There is a need in me again to be the best version of me. 

I finally have a vision again how I wish to come up in the world. It is clear that I finally am able to stop myself from eating what does not serve me, what I did not manage last few months. I was hoovering everything in sight.. healthy and… not so much!

I knew that now was the time to start taking care of myself when I took this starting photo few days ago when I decided to do my 21 Day Challenge, starting on 1st Dec.

What a month to start, season of parties and events, but it was clear to me I was not prepared to do any more damage.

Although I am not ecstatic about my looks, I do have the know-how to get back there. 

What is even more important is that I am more clear on what matters in life and where I need to direct my energy for my family and myself to thrive in all areas, starting with health.  

Health & Fitness, or lack of it, is where everything else starts breaking down too. I can vouch for that as it happened this year to me.

My finances, relationships and mental health suffered as a result… God knows what else if I allowed it to go any further. 

The moment I started taking care of myself – everything else starting mending. Because I was going towards a good place again.

Energy flows where focus goes…

So, this picture of me today with excess of 10 lbs of body fat does not fill me with shame as I am clearly not looking as a good example of a health coach I ought to be, but it does represent an important journey I went through over the past 10 months. 

(And if you think something does not add up as the difference in weight is only 3 kgs, just know that I lost muscle too in the process, so the difference in body fat gain is far greater than just a difference in weight gain – power of body composition, people!)

However, whether you believe me or not, I am grateful for every bit of experience I had. Because it was an experience that taught me a lot.

Sometimes you have to break things before you are able to build something new again. Perhaps something even better.

I love Japanese art of Kintsugi. 

It is a skill of fixing broken pottery with lacquer and powdered gold. It is meant to embrace the flaws and imperfections, and to treat breakage and repair as part of the beautiful history of an object rather than something to be disguised.

It is about choosing to embrace our struggles and to repair ourselves with love as we become more beautiful for having been broken.

And being broken and hurting, then dusting yourself off and getting up again is what makes the climb to the best version of you incredibly satisfying. 

When you are inspired by the quiet voice within you to take action and use all your know-how to climb back up again and act in your own best enlightened interest is exciting. An adrenaline in itself that pushes you forward.

Everyone is looking to be motivated. The truth is, unless you are your own best motivator, everything and everyone else is just a crutch that can be taken away any moment. 

It is an illusion that someone can motivate you.

The truth is, someone CAN inspire you, but taking an inspired action comes from you, from deep within.

That is so clear to me now, in case it has not been before.

My wish for you in 2020 is to make it the best year ever and to become the best version of yourself whatever that is for you.

Because you are worth it.

Because it has a positive effect on others around you who may be in a desperate need for some inspiration.

So, world needs you! Literally!

Because you matter, you are enough and you are worth it!

Just do it!

With love & respect,

Sanela

P.S. And if you are inspired to take action yourself, join our 21 Day Challenge or take a look… New 21 Day Challenge starts 1st of every month!


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

Herbalife Nutrition High Protein Iced Coffee

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

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

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

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

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

Why choose our High Protein Iced Coffee?

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

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

Herbalife Nutrition High Protein Iced Coffee

High Protein Iced Coffee Features:

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

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

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


Genes v Lifestyle – Is DNA your destiny?

Genes v lifestyle

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

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

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

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

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

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

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

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

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

HOW DO WE DEVELOP HEALTH ISSUES?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Free Online Wellness Evaluation Test

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

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

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


Healthy Dining Out

healthy dining out

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

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

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

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

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

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

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

Once at the restaurant, here are some useful tips:

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

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

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

Food Labels

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

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

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

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

Happy, healthy eating out 🙂


An easy way to understand metabolism…

metabolism

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

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

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

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

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

Because that is what it is.

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

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

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

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

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

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

These are our “logs”.

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

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

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

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

What slows our metabolism down?

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

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

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

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

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

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


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

will smiths family health intervention

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

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

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

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

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

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

They too need education and support like everyone else.

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

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

Read More

First birthday without mum

first birthday without my mum

I love birthdays.

I love them because they are about celebration of life.

And I love life.

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

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

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

Read More

Do you have a clear vision for your health?

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

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

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

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

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

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

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

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

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

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

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

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

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

How about going deeper in order to go further?

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

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

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

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

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

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

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

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

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

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

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

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

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

Anonymous

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

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

Where do we start?

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

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

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

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

What a concept, I thought!

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

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

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

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

And it all starts from your health & fitness vision

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

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

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

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

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

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

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

So, dream big!

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

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

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

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

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

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

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

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

When the student is ready – teacher appears.

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

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

Until next time, yours in health,

Sanela

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


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

Tri Blend Select Wellness Shake Herbalife Nutrition

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

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

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

Current Marketplace Challenges:

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

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

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

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

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

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

The Story of Tri Blend Select

Tri Blend Select Story

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

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

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

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

The Ingredients:

PEA

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

FLAX SEED

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

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

QUINOA

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

COCONUT BLOSSOM NECTAR

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

CHICORY ROOT: INULIN

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

RICE

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

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

OAT

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

ACEROLA CHERRY

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

STEVIA

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

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


Tri Blend Select – Natural Nutrition at its finest

Tri Blend Select

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

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

Tri Blend Select Benefits

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

6 WAYS TO USE TRI BLEND SELECT

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

RECIPES YOU COULD TRY

Peanut Protein Flapjack Bites

Peanut Protein Flapjack Bites

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

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

Method:

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

Nutritional information per serving:

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


Chocolate, Pistachio & Coconut Protein Bark

Chocolate, Pistachio & Coconut Protein Bark

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

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

Method:

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

Optional: Sprinkle with edible rose petals for garnish.

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


Order Today Tri Blend Select

Tri Blend Select Order Today

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

Tri Blend Select Wellness Evaluation

Free Wellness Evaluation

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


To buy or not to buy… Organic?

to buy organic or not

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

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

Why should we worry about pesticides?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

2. TREAT YOUR PRODUCE TO MINIMISE THE PESTICIDES

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

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

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

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

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

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

3. BUY LOCAL PRODUCE

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

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

4. BUY FROZEN VEGETABLES

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

5. GROW YOUR OWN

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

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

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

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

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

And any of us could be an agent for change!

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

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

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

Yours in health,

Sanela

Free Wellness Evaluation

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

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

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


How to get excited about losing weight again…

Get excited about losing weight again

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

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

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

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

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

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

But, I encourage you to read on.

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

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

Beats not starting any time, right?

I know! It is all easier said than done!

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

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

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

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

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

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

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

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

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

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

So, no excuses!

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

There is nothing that we can not do!

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

And, how to be excited again about losing weight?

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

Because it truly is not about losing weight!

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

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

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

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

That is a fact!

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

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

But right lifestyle practices and routines are!

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

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

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

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

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

If that is what you desire, of course!

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

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

Weight loss is just a by product!

Can you see that to be the case?

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

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

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

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

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

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

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

So, drink more water.

Stop skipping breakfast.

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

Eat regularly.

Exercise more.

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

Because, if you change nothing – nothing will change!

We all had to start somewhere!

I believe in you!

Yours in health,

Sanela

Nutritional Therapist and a Herbalife Nutrition Health Coach

Free Wellness Evaluation

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

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

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


Staying on track of our wellness goals when socialising…

healthy boundaries

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

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

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

Read More

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

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

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

Read More

Don’t let this sabotage your health efforts…

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

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

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

Read More