Overnight Protein Oats with Herbalife24

Overnight Protein Oats with Herbalife24

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

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

What You Need

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

Method

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


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

Immune Health & Weight Management

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

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

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

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

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

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

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

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

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

And we can not all hide forever.

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

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

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

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

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

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

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

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

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

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

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

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

So, let’s not waste time!

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

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

And the only thing that matters right now.

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

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

Free Wellness Evaluation

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.

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!

Here is to you and your health & wellness,

Sanela

Get Healthy With Sanela: Journey to Myself

Journey back so self…

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 most things in life.

While I have always managed my weight, with a little help of Herbalife Nutrition after my first pregnancy back in 2004, it was only 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.

But, as I found out, 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. 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. For 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 took an honest look t myself and 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 and, luckily, 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.

My finances, relationships and mental health suffered as a result in a short few months o losing my focus, but, the moment I started taking care of myself – everything else starting mending very quickly, which is when I knew I was going towards a good place again.

Energy flows where focus goes…

I do not regret anything I went through last 10 months. It was an important part of my journey. I have allowed myself a time to grieve and it was an an experience that has taught me so much about myself.

Sometimes you have to break things before you are able to build something new, something 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 is to never stop growing towards the best version of yourself, whatever that is for you.

Because you are worth it. Because it is worth it.

Because it has a positive effect on others around you too who may be in a desperate need for some inspiration. And this feels incredibly good.

Remember, whatever the challenge – you matter, you are enough and you are worth it!

With love & respect,

Sanela

will smiths family health intervention

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

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.