Focus 4 Four Week Chllenge Transformations Weight Loss
Author Sanela Categories 4 Week Challenge, Client's Testimonials, Health, Nutrition and Fitness Tips & Advice, Weight Management Posted on 0 Comments

Our 4 week challengers are feeling Springtacular

This week we saw yet another challenge finish and, as usual, some of the results are off the chart. It never seems to fail to surprise me what can be achieved in a single month! However, it is not the pictures, but the stories behind them that fill my heart with joy.

“I love seeing everyone fantastic results today, brilliant. It was my first focus4 and I have loved every minute of it. The support I have had from my coach and all the other ladies has been amazing. I have lost 19lb and 93cm over the last 28 days which is mind blowing and I look so different. The massive thing for me is that I feel so different both physically and mentally. I cried tears today but not the sad dispearing tears I normally cry when it comes to my weight/body, but happy tears. I sleep better, I have so much energy, my blood pressure is better. I can’t explain what this last month has done for me. I feel so lucky to have found this amazing group of people and look forward to the next challenges thank you all!”, Karina

Then I absolutely loved Helen’s results as well as the fact that she was doing it with three of her friends. In case you have not picked up my article on Eating Patterns and Social Contagion and how who we spend time with can influence our eating behaviors and ultimately how our health shows up. Our chance of becoming obese increases by 57% if our friend is obese, but if the friendship is mutual, the obesity increases by 171%, particularly for the same-sex friendships, so, it works the other way too – by surrounding yourself with community of people who are on the same mission as yourself – even more powerful if you have your own circle of influence joining too.

“Not only my first F4 challenge but also 3 friends joined me and absolutely smashed it. Although not quite ready for personal recognition I can confirm that A.A. lost 62cm and really close to her target weight; L.R.L. lost 15lbs in weight and is getting to grips with the tape measure ready for next time; Z.A., after a really busy month, is yet to add up all totals but delighted with her losses. All of us have loved the process. I’d like to congratulate them on sticking with it and believing in me.” Helen John

“Absolutely proud of myself… I have achieved so much in a month. I’ve pushed myself everyday to get to my goal but there’s a bit more to go yet… It’s been hard going sometimes but I managed to pick myself back up… I feel so much better in myself I think I need a new wardrobe! Anyone can achieve something if they put their mind to it & only yourself can change, no one else can do it for you!”, Tam

“Hi guys, this was my first month of doing this and really happy with the way its gone. 71 cm loss. This month for me was more about getting used to eating better foods and at the right times. And having a structured plan too follow. Not much exercise was carried out, but I do intend the change that for next challenge. I can’t wait for the next challenge now!”, Liam

“If i look back at first pictures from January Focus 4 after I had a few months just before Christmas of eating way too much and not exercising as much, I piled weight on… My problem area is definitely my stomach after having 3 children and I can have trouble with bloating but the change is massive after 2 challenges so I need to give myself pat on the back really and keep going until I’m where I want to be… I want to be lean but I want muscle tone and curves”, Tanya

“Absolutely over the moon with my results in just 4 weeks! Massive thank you to my coach and all the team for the support and guidance. It’s been better than I could ever have imagined. So here’s my 4 week results:

💚 25.5 inches off
💚 9lb 2oz weight down
💚 Skin feels amazing and redness of Rosacea reduced HUGELY
💚 Fitness levels improving
💚 Confidence and self-esteem growing day by day

Loads more personal results achieved in the last 4 weeks, we’ve had some tough times in the family during this time but stuck with it and so glad to have that focus actually. Still a way to go but it’s a marathon not a sprint and I’m fully committed to doing the right thing this time rather than quick wins, faddy diets etc. You get out of your body what you put in and I feel great on these products. I can’t wait to start the next Focus4!”, Lia

“Hey guys, these are my results: I lost 21.5cm; Gained 2lb muscle; Body fat down; 1.7 Visceral fat down to 4.5; Water is up; Metabolism has increased; Metabolic age dropped 4 years; I’m happy with that as my goal was to build muscle on this challenge.”, Alicia

It has not all been weight loss as, Kirilee has been working on her body composition really hard over the past year!

“Here are my results from focus 4: I’ve been bulking, filling out and growing muscle for my body building competition in July, while shredding body fat slowly using our challenges.

This is the first time I’ve been brave enough to wear a bikini for the challenge photos. As a coach, I’m super super proud of everyone involved and you have all been so amazing its so emotional”, Kirilee

Congratulations are also in order to Susannah who won our Step Challenge, Stacey who won Sleep Challenge by increasing her average sleep by 1 hour as well as to Natalina who is our Bake Off Winner!

Oh, it has been a total fun getting our competitive nature get the very best of us and £1600 was given away in total to all the most remarkable transformations, although, they are all winners in my heart!

While there are too many result to be able to mention them all, here is one that stands out for me. It is our coach Dee:

“Just finished my 6th Focus 4 and the smile on my face says it all. I have managed to shrink to a size 6-8 from an 18. Down to 20% body fat & getting amazing results that always leave me flabbergasted with this plan. Trust the process, set your goals & go for them!”, Dee

Dee’s transformation is remarkable on many levels. She is a customer who turned coach because it is that Transformed People Transform People. She is not in my team (I wish!), but I love the fact that we all work together, we are one team and proud of each other’s achievements. Dee shows the commitment to her progress and health and her progress is a testament of the power of the community and what “one challenge at a time” can do if you just embrace the journey and commit to long term progress! I had to personally congratulate Dee and she responded:

“Sanela, I remember my first Focus 4 watching the welcome videos being so excited. I literally could not wait because I knew how great this was going to be for me & it has truly saved my life!” (Dee).

Indeed, when opportunity presents itself, you must feel it in your gut, trust that feeling, believe in yourself and go for it!

Here are some other of our March 2021 4 Week Challenge results ad congratulations to all the participants:

Our next 4 week challenge starts 5th April 2021. If any of these testimonials and results have inspired you to join, let me know. You can also read more about 4 Week Challenge.

Until next time,

Here is to you & your health!

Sanela

eating habits and social influence
Author Sanela Categories Health, Nutrition and Fitness Tips & Advice Posted on 0 Comments

Social influence on our eating habits is real

Are your eating habits contagious and if they are – how can you use them to your advantage?

I think it may be a stretch for many to accept that one can “catch” eating behaviour and that that we may be susceptible to the influences of others without us even knowing.

In “Stop blaming your will power when making food choices”, I explored and referred to some studies that show that sleep deprivation, exercise, stress levels, hunger levels, food marketing and gender influences all play part in our food decision process.

However, social element is absolutely huge.

Have you ever noticed that you made different food choices when around different people or in order to match someone you know?

Studies around this are numerous and here are some incredible statistics that may shock you as much as they surprised me:

32-year long study by Christakis & Fowler from the University of California:

  • Study on 12,067 people concluded that obesity seems to be “spread” through social networks, including friendships, siblings and spouses
  • Our chance of becoming obese increases by 57% if our friend is obese, but if the friendship is mutual, the obesity increases by 171%, particularly for the same-sex friendships.
  • One sibling’s chance of becoming obese increases by 40% if other sibling is obese, also more true for siblings of the same sex.
  • Amongst married couples, when other half becomes obese, the spouse is 37% more likely to become obese, wives even more so, 44%.

Here are some other results of different studies:

  • Cambridge Study published in the British Journal of Nutrition in 2012 concluded that “unhealthy eating partner may determine the choice and consumption of healthier low energy dense foods” and that people generally eat more and similar foods in the company of friends and relatives than when alone and that matching food intake is driven by the our integration needs and the desire to be socially acceptable.
  • Another study published in Health Psychology 2014 (Robinson, Fleming, Higgs) suggests that exposure to social norm messages which suggests that other people are eating healthily may be more effective than health messages per se.

In other words – “Don’t tell me what I should do, but what others do!”

  • Results of a study published in the Journal of the Academy of Nutrition and Dietetics in 2014 concluded that social identity is a portion of our self-identity that is derived from a sense of belonging to a group we identify with and that can influence what we eat and how much.
  • Study has found that when participants knew about either low-calorie or high-calorie food choices made by others – it significantly increased their likelihood of making similar choices.

So, what this suggests is that eating habits of people we identify with may influence our own eating behaviour as conforming to the eating habits of a social group or community can reinforce our sense of identity.

This, I am sure, may not come as a surprise as our need to belong is a fundamental human motivator!

The same study also suggests that we may sometimes make food choices (either good or bad) when we wish to avoid social association with an undesirable group, which is a very interesting twist!

Team based weight loss is on the rise, especially internet based interventions, groups and challenges.

  • A study in 2012, published in The Journal of Obesity (Leahey, Kumar, Weinberg, Wing, 2012) found that online teammate enhances weight loss outcomes and that those groups with higher team environment show better results.

So, it appears that weight loss success can be socially influenced as well.

Those that work with a support of someone else, like a support group or a coach, or a partner or teammate – tend to be more successful than those who work in isolation and one of the explanations of this could be the social transmission of eating habits and food choices.

Being exposed to the information about the eating behaviours of those around you, particularly those “on the same mission as you” or those you identify with – can influence what and how much you eat.

So, if our food choices can be contagious, we can indeed use it to promote healthy behavioural changes and having the support in the process seems to be the key as it provides the social proof needed to help us make better food decisions.

Studies also show that these social mechanisms that influence our food decisions are ongoing, regardless whether we eat alone or are with others and regardless whether we re aware of it or not.

  • One final study I wish to mention is by Dr Susanne Higgs, Ph.D., published in the Appetite journal in 2015 concluded that eating pattern can indeed be “caught” and is more effective when we learn what others eat (not when we are told what we should and should not be eating) as long as we feel a sense of shared identity with those “others” (and not if we dislike them or do not wish to be associated with them).

I have been running weight loss groups and challenges since 2008 (as well as worked with clients on a 1-2-1 basis) and, in my own experience, I find our online support and challenges with a high element of support and motivation invaluable, especially to those who have struggled in the past to reach their wellness goals:

  • Some clients prefer to work on a 1-2-1 basis and many make incredible and continued progress, however, it is a fact that participants of our online challenges perform better than the same amount of 1-2-1 clients do.
  • 1-2-1 clients who join challenges start making faster progress once they join, which is why I encourage all my clients to join online groups… and to truly immerse themselves in the whole experience.
  • The higher the bond between participants, better the engagement and better results too of each individual.
  • Those individuals who show participation and enthusiasm during the challenges are likely to do well themselves as by “inspiring others” – they feel inspired themselves. They are also likely to continue making progress, one challenge at a time.
  • Those individuals that prefer to stay back and participate less (or not at all) usually make less progress, which make them quit midway or not join the next challenge – unless they are highly motivated and already live in a supportive environment or have some support element in their environment.

So, if you are sat reading this and thinking about your own environment and realising that you need more positive influence in order to change your health habits – this was written with you in mind!

I often wondered what makes some people do well and reach their goals, whilst some continue to struggle even when we eliminate all the physical impediments and balance their blood sugar levels, increase exercise and sleep, eliminate hunger, etc. Of course, mindset and their own belief system plays a huge part and that is where community is able to help.

We are social beings and I have seen with my own eyes many thriving in the right group environment whilst they simply struggled to make progress on their own. And, more they are involved, more they are motivated and better results follow.

Here are some tips on how to use this research to your own benefit:

  • You can not change your family or friends and you should not, however, if you do not have a positive influence around you when it comes to healthy eating habits, those that you look up to and can ask for support – then you need to find a tribe of people, a community, that will help you in that respect, people on the same mission as you.
  • Working with a coach or a group (or both) will increase your chances three fold, so, trying to do the whole thing on your own without the necessary health knowledge and without support & encouragement is not going to work – your environment is going to win each time! So, keep seeking for associations with people who are already walking the walk you wish to walk. And perhaps talk the talk one day too!
  • Follow people you look up to who already have eating habits and behaviours you want to identify with and adopt some of their habits. Do not shy away from connecting with them and asking them for advice or help. People love to help. Sometimes, when we are stuck, we can not see the whole staircase and that is OK, we just need to be pointed in the direction of the next step. Sometimes it can be just asking a health conscious friend to go for a run with you or help you shop.
  • Have patience, Rome was not built in one day, so it may take time to find what works for you. But, you must make your priority surrounding yourself with people who support your healthy, active lifestyle.
  • Work on yourself and your health knowledge as well as your mindset. Involve your family and friends too. Try to cook a healthy meal together. Or go outdoors more and stay active together. Of course, you will need a proper plan to keep with it, however, starting no mater how small is exciting.

Just imagine the effect YOU could have on other people’s eating patterns and behaviours?

I hope this was helpful and, if you would like to reach out, please do, I would love to hear from you. It could be a simple question you may have that I would be more than happy to find answer for you and here is also what I can offer you to explore to help you get started:

Until next time, yours in health,

Sanela

4 week challenge testimonials
Author Sanela Categories 4 Week Challenge, Client's Testimonials, Health, Nutrition and Fitness Tips & Advice Posted on 0 Comments

Our January 4 Week Challenge is all the rave right now…

Congratulations to all our 4 week challenge participants

Most people who join transformation challenges do it so they can lose weight and/or get in shape and get support doing it.

Rarely they count on a deeper transformation that is taking place and the sense of belonging to a supportive community that is making big difference, especially to those who lack support in their every day life.

When I look at the participants, most of whom I have never met before and do not know about their lives prior to the challenge, I see lot of moms, many are stay at home moms, many are nurses, teachers and everything else in between who are trying to improve their health so they can feel better and perform better at work and have more energy for their family once they get back home after work. We have many husbands who joined their wives in an effort to get healthier and in a better shape together. Many mum and daughter teams too and those are truly heart warming…

Everyone is excited when they join, with a dose of self doubt as many have not been successful at sorting their health and weight before, so it gives me and all of us coaches such a joy to see the results and testimonials coming through.

The truth is, once someone has done it once, they know they can do it again!

As one participant said: “Rolling back the 2020 Covid belly one Focus 4 challenge at a time!”

What many are not even realising is the impact their weight loss/ fat loss and eating “cleaner”, anti-inflammatory foods have on their overall health. When their energy is up, they do not even know how that energy increase is a combination of excitement, energy in the group as well as their healthier habits and the effect that has on their immune and digestive health that is sending sparks to their eyes.

Priceless!

Here are some of the best testimonials we received…

“I’ve really enjoyed this challenge especially the pre-recorded work out sessions as I was able to do them early in morning before my kids got up, I’ve worked really hard and the results are my reward. Lost 1st 5lbs and 47cm in total. Well done everyone your results are awesome. I’m defo in the next 1 to help push me to my target and and I’m super chuffed I can zip up my favourite jeans again”, Stephanie

“Absolutely loved this challenge 🥰 total loss 52.5cm & 10.6lb and my husband.. 34cm & 12.8lb. Loving our before and after pictures 🥰… so pleased! Well done everyone!! Xxxxx”, Katie

“I still can’t believe my results! 56cm off in total! Want to say a special thank you to Lisa Lloyd Davies ⭐️ Thank you for your continued support and for always believing in me.. you really are an inspiration to everyone ⭐️ Looking forward to the next challenge already!”, Hannah

“Mine and my amazing mum Julies clothes transformation photos.
I’ve tried squeezing into these jeans for the last 10 years (yes I have kept them for that long) then 28 days with the support from you guys and BOOM!!! This was my mum’s first time ever on the products and I think we can clearly say she smashed it!!! Well done Mum!!!! Huge thanks Kate Russell for putting up with my endless questions!”, Jacqueline and Julie

“Still awaiting my comparison photos but I’m an epic 34cm smaller and have shifted my mindset massively. Hoping to get on the exercise side of things in the next challenge too. My overall eating habits are much better and now baby is settling into something that may well be a routine one day I’m making the most of cook once eat twice+ philosophy…managed to knock up 4 meal pots for myself last night (4 varieties same base ingredients so glad I won’t be eating the same stuff in a loop) and 3 for hubby. I’ve also managed to batch cook and lamb and veg soup today and feed the kids something decent too… that is most certainly a win! X”, Ce’Nedra Gayle

“Hey everyone! I’ve been seeing everyone’s pictures and it’s incredible how amazing you all look… I just want to share a little of my story and would love to hear yours!

So, 3 years ago, I was diagnosed with Crohn’s disease, at 21 this was life changing for me and a bitter sweet moment! Not only have I now got a life long condition but I finally had answers after years of misery! Before I stumbled upon Focus 4, I was in constant pain everyday, not knowing if it was going to be an alright day or a bad day (never had good days), most days crippled me and was bed bound, off and on medication to try and ease the pain and symptoms. No life for a young person!

Weight always fluctuates because of the horrible steroids I have to go on and thought I can’t live like this anymore. Then I found my feet with Herbalife Nutrition.. and, with such amazing and supportive people a few challenges later… I’m fitter, healthier and most importantly in no where near as much pain as I was just a few months ago!

I never thought I would be able to get through a day without pain, but now I’m having a lot more of them! Thank you, Herbalife Nutrition and you amazing people, specially Gemma Louise Bowen, for your encouragement and a new lease of life I never thought possible!” Charlie

“As everyone else has been brave enough I may as well join in, here are my first focus4 results, 17cm off between my waist and my hips and 8lb lighter, roll on the next one!”, Rowena

“Thank you everyone, without your love and support I wouldn’t be here!!
You all make me proud! 40cm down and working on the rest now until the next challenge. No more fizzy pop just water or tea goes in my mouth! Here’s to the next one!, Kerry

“1st Focus 4 done! Impressed with my results, 47.5cm lost and a I am amazed by the difference in photos too!”, Alfie

“Took my weight measurement on the scale. Total loss = 8.5 lbs. Took my body measurements. Total loss = 43 cm. Not bad as I couldn’t work out for the last two weeks. Boom ♡!”, Sarah

“My RESULTS are in: My Weight loss – 13.5 pounds. My CM loss – 69.5cm. My Total loss since 14th Nov 2020 (including a Christmas break). My Total Weight loss – 22pounds. My Total CM loss – 100cm. ⭐️ I.am.Absolutely.over the moon!”, ⭐️ Charlotte

“Tomorrow is my final weigh in, measure up and fabulous Herbie photo shoot. In all honesty, with a new baby in tow plus 3 kids and a man child, I’ve not been my most dedicated, but I’ve seen progress none the less. Not only do I look better but I feel better too, physically and mentally. I don’t have the time I’d like to meal prep. With a newborn I typically look at hot food and it seems to be mandatory that I eat it cold and drink cold tea. Having shakes and protein snack on hand ensures I have the nutrients I need not only to nourish myself but to feed my daughter. It means I’m not so starving I devour the contents of the kids junk cupboard. I had so much support that even my wobbles didn’t destabilise my progress. My macros were tailored to my new body and breastfeeding requirements. I learned how to turn shake into healthy yet naughty snack to itch my sweet tooth and my milk production is awesome. It took away my midnight sugar cravings, I’ve gained some awesome quick recipes for my cookbook and I already look better than I did pre-baby. Genuinely looking forward to the next challenge.”, Alley

“It’s been so inspiring to share the journey with everyone and feel the highs and lows together, rooting for each other after fantastic results and supporting each other when things didn’t go quite as we wanted to.”, Isabel

“I’m feeling very proud of myself! I’ve lost 1stone 1.8lbs (have a lot to lose) and 50cm!! I’m so so happy. Thank you all for this group and amazing support xxx”, Amy

“Loving reading all the positive results/mindset from this challenge.
It’s my first time using HL products & taking part in a challenge. I was a little hesitant, now I’ve no idea why! I have loved cooking the recipes & using the products. I too will be sticking to plan. I am buzzing with energy & to top it have lost 16” & 12 lb -it’s a no-brainer! Thank you to you all, especially Caroline Griffiths for the gentle encouragement to give it a go. Will definitely be joining the next challenge! X”, Layla

“14 and a half inches lost which is 36.83 cm. I’ve eaten so much lovely food, i feel so healthy, my skin is nicer, i have more energy Very thankful i joined this so i can’t wait for the next one and I’m carrying on with this plan until then and until i reach my goal”, Tanya

They are amazing, aren’t they? Wait until you see actual transformations (scrawl below)

If you have been inspired by the testimonials, head over to 4 Week Challenge page to read all what you will get when you join the challenge and you could be a success story at our very next Focus 4 Challenge!

If you have Questions, I have the Answers! Contact me…

And, until next time, stay safe, healthy, nourished and energized!

Yours in Health,

Sanela

Herbalife Nutrition Aloe Mango Healthy Hydration
Author Sanela Categories Health, Nutrition and Fitness Tips & Advice, Intermittent Fasting, Weight Management Posted on 0 Comments

Intermittent Fasting v Balanced Nutrition & Healthy Breakfast

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

So, what is Intermittent Fasting?

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

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

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

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

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

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

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

What does the research tell us about Intermittent Fasting?

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

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

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

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

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

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

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

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

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

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

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

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

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

Dr David Heber continues:

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

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

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

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

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

Certainly not as a way of life.

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

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

Yours in health,

Sanela

Avocado fruit that just keeps on giving
Author Sanela Categories Health, Nutrition and Fitness Tips & Advice, Recipes Posted on 0 Comments

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

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

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

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

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

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

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

Eggavonnaise

INGREDIENTS

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

METHOD

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

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

Garnish with selected herbs and chilli flakes.

Enjoy as a healthy snack or lunch!

Home Made Guacamole

Home Made Guacamole

INGREDIENTS

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

METHOD

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

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

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

BON APPETITE!

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

Zingy Formula 1 shake with celery juice
Author Sanela Categories Health, Nutrition and Fitness Tips & Advice, Recipes Posted on 0 Comments

Zingy Celery Juice Formula 1 Wellness Shake

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

Ingredients

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

Method and benefits

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

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

Enjoy!

Products you will need

Formula 1 Nutritional Shake Mix
Protein Drink Mix – use instead of milk with F1 or as a high protein snack
Immune Booster Formula 1 Shake with Apple, Ginger and Lime
More Healthy Recipes
Immune Booster Formula 1 Shake with Apple, Ginger and Lime
Author Sanela Categories Health, Nutrition and Fitness Tips & Advice, Recipes Posted on 0 Comments

Immune Booster Apple, Lime, Ginger & Formula 1 Shake

INGREDIENTS & METHOD

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

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

All our Formula 1 Shakes are Vegan and Gluten Free.

The Power of the Shake

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

  • 24 grams of plant protein, key element in immune health
  • 6 grams of fibre, add Oat Apple Fibre for an additional 5 grams of fibre
  • Following vitamins and minerals that support immune function:
    • 130% NRV of Vitamin A
    • 240% NRV of Vitamin C
    • 150% NRV of Selenium
    • 130% NRV of Zinc
    • 280% NRV of Vitamin D
    • 110% NRV of Copper
    • 130% NRV of B6 & B12
Immune Health & Weight Management
Author Sanela Categories Health, Nutrition and Fitness Tips & Advice, Immune Health, Weight Management Posted on 0 Comments

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

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

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

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

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

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

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

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

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

And we can not all hide forever.

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

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

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

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

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

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

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

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

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

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

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

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

So, let’s not waste time!

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

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

And the only thing that matters right now.

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

An interesting study has just come out from Italy where a hospital in Italy has added “10 grams of vitamin C intravenously in addition to conventional therapy” to be given to “patients with COVID-19 pneumonia admitted to ARNAS Civico-Di Cristina-Benfratelli, Palermo” hospital. (This is a registered trial of 500: https://www.clinicaltrials.gov/ct2/show/NCT04323514.)

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

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

Bravo, Italy!

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Above all, stay positive, hopeful, solution oriented.

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

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

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

Stay safe and healthy!

S x

Happy Healthy 2020
Author Sanela Categories Health Coaching, Health, Nutrition and Fitness Tips & Advice Posted on 0 Comments

Letting go of 2019… Hello 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

Herbalife Nutrition Independent Herbalife Member, Bath UK Healthy Meals
Author Sanela Categories Health, Nutrition and Fitness Tips & Advice, Personal Growth, Weight Management Posted on 0 Comments

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

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

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

Einstein’s famous definition of insanity is repeating the same actions over and over again and expecting different result. And, yet, that is exactly what majority of us do.

We have around 60 000 thoughts every single day, take or add a few, and research suggests that 98% of those thoughts are exactly the same thoughts we have every single day.

So, anyone wanting to change their life – what we need to change are habits and behaviours, which will influence our actions and the end result – our life.

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

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

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

It is being said that it takes 21 days to change habits. But, science shows that this is a myth. Psychologists may agree that while it perhaps takes 21 days of consistent and conscientious effort to create a new habit, it takes far longer to break an existing habit.

More recently, study of 96 people was published in The European Journal of Social Philosophy and it states that it took an average 66 days to form a habit, such as eating a healthy snack or exercising regularly. That is to reach the point of Automaticity. When we develop a new behaviour that we do automatically, like brushing teeth is. The point of unconscious competence.

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

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

So, how do we create new habits?

Read More
Herbalife Nutrition Independent Herbalife Member, Bath UK Healthy Meals
Author Sanela Categories Exercise, Health, Nutrition and Fitness Tips & Advice, Healthy Nutrition Posted on 0 Comments

Keep Fit with Fit Foods

Your body is yearning to get lively as it is designed for movement, but, if allowed, it will begin to seize up, fatten up and generally degenerate. So, whatever your age, moderate exercise can help with your wellness as it builds and strengthens your muscles, improves skeletal density & keeps osteoporosis at bay, gets your heart pumping, helps shift plaque from your arteries, helps mobilise toxins trapped in fat cells, uses up stored fat reducing stored weight, reduces feelings of depression, lessens fatigue, improves skin tone and colour and there are so many more amazing benefits, both physical and psychological.

Exercise, however, is just one part of the equation. You may have heard this before, or you may hear it for the first time, in which case you may well be surprised, but the fact is – your health as well as the success of your weight management effort is 80% down to your nutrition and only 20% down to exercise. Therefore, poor fuel will equal poor performance and athletes know this all too well.

Read More
Easy Recipe Formula 1 in Yoghurt
Author Sanela Categories Health, Nutrition and Fitness Tips & Advice Posted on 0 Comments

Formula 1 Healthy Breakfast in Yoghurt

Formula 1 Healthy Meal is very versatile and, while it can be consumed as a shake, cold or even hot, it is fantastic when made with yoghurt.

Yoghurt is already great in itself for our gut health and, by adding our Formula 1 Healthy Meal to it – you also increase protein to an optimum amount, fibre as well as 22 other nutrients. It is also much fun as you can, depending on Formula 1 flavour, also spice it up with fruit or spices.

Add 2 x Scoops of your favurite Formula 1 to 250 ml of Low Fat Greek Yoghurt and mix until Formula 1 is fully blended in. Add a little bit of soya or regular milk to reduce the thickness and you can add hndful of berriesand even sprinkle with teaspoon of seeds or ground almonds for some healthy fats.

Making Formula 1 with Kefir

Kefir is all the rage at the moment in the natural health community and many consider it even healthier than yoghurt. It can be made at home and. whilst some health food store sell it, it is not as common as yoghurt. Reason why it is so beneficial is thanks to the cultures present, is is high in nutrients and probiotics and, therefore, very beneficial for digestion and gut health. Many people consider it to be healthier than yogurt.

Formua 1 is delicious equally in Kefir nad, as kefir is more liquid compared to natural yoghurt, it makes it perfect for use with Formula 1 with a bi thicker, but not too thick, consistency at the end. Delicious and healthy too.

Enjoy!

Herbalife Nutrition Healthy Recipes
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