If you love green smoothies, you will love this one:
2 scoops Formula 1 vanilla
1-2 scoops PDM – Protein Drink Mix
Handful of spinach 🌱
1 kiwi 🥝
1/2 green apple 🍏
1/2 teaspoon of ginger
300 ml cold water or juice of a whole celery
Method and benefits
You would never eat all those vegetables and fruits for breakfast, but in a smoothie you are packing in so much goodness.
Herbalife Nutrition ensures body gets all important complete plant based protein (18-24gr), fibre (5-10gr) and all the essential nutrients on top of benefits of all the added plants – so you can actually call it a MEAL!
This is a recipe that everyone loves and I receive so many requests for, so, here it is… Enjoy as a breakfast, or, ideally, after your Formula 1 healthy breakfast – as a mid-morning snack. My husband loves it as an after dinner healthy snack, so, take your pick…
It is perfectly balanced, with fibre coming from oats, protein, vitamins and minerals from our cutting edge Herbalife24 Rebuild Strength shake (20 gr) with a distinctive chocolate flavour and healthy fats from almond or peanut butter…
What You Need
125 ml of Dark Chocolate Almond/ Soya Milk (under 45 calories per 100ml) or Coconut Milk (Under 25 calories per 100 ml),
30 grams of porridge oats (preferably organic, plain),
Rebuild Strength/ Protein Drink Mix (PDM) – 2 scoops per serving (10/15 gr protein)
3 almonds or 1 teaspoon of plain almond/ peanut butter (no sugar/ salt).
Blend 125 ml of Dark Chocolate Almond or Soya Milk or Coconut Milk with 2 Scoops of PDM or 2 Scoops of Rebuild Strength (in the USA – 1 Scoop of Rebuild Strength) and pour over 30 grams of Porridge Oats.
Store in the fridge overnight (or make in the morning and allow 2 hours before eating) and serve for Meal 2 with 3 almonds or 1 teaspoon of plain almond or peanut butter.
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.
In the end, our health is usually one thing we CAN have control over and if you are someone at the start of your journey, remember that Rome has not been built in one day and our attempt to improve our physique and health should pretty much be approached with bearing the same in mind…
We need a plan, patience & vision.
Those with vision move even in darkness.
Our vision for ourselves is best when not focused on the outside appearance alone as our health and beauty are a lot more than just skin deep.
Our vision needs to be strong and inspire action every day, which will make us more patient and committed to a long term goals.
Then we need a plan that is simple, even fun and that nourishes us on our path to becoming the best version of ourselves.
One of the biggest mistakes we all make is waiting for the “perfect storm”, that perfect moment to start something new… to start a new diet, to stop smoking, to look for a better job, start that project, make an important phone call, study for the exam…
The only perfect moment is RIGHT NOW.
Delaying action whilst waiting for that perfect opportunity is simply procrastination and the more we do it, the more we develop a habit of it that can be very costly.
Procrastination is an issue of self-regulation and, when it comes to health, it can cost us our health because we delay doing the right thing for our health and well-being over a period of time that can even go for decades. The result is a poor health, until it sometimes can be too late.
Procrastinators can change their behavior and it is said that highly structured cognitive behavioral therapy can work really well. If you have an issue with starting things – work on your psychology first.
Books are sometimes a great place to start and so are videos and podcasts to help with awareness and insights into what is stopping you and how to take an inspired action and stop procrastinating.
And remember, the path to the best version of yourself starts today and here are some basics to help you get started…
Hydration, Hydration, Hydration
First thing is to re-visit how much water you drink daily.
Coffees, teas, fizzy and other sugary drinks simply do not count and all represent problem on multitude of levels including cellular damage, dehydration, low energy, weight gain.
Our bodies function best when body is well hydrated with at least 8 glasses of water a day, which is minimum 2 litres for most adults. More water is recommended for those of a bigger frame, especially men and when exercising as body loses water rapidly through sweat.
Water is sometimes the only catalyst that makes things work. As kidneys are responsible for detox, which can not happen without water, and whilst liver is responsible for breaking/ metabolising fat – when water is scarce, liver tends to help the kidneys and breaking the fat becomes secondary; as a result fat loss will be compromised.
If you are to start with one habit, start with water.
Apart from flushing toxins, water helps digest food & circulate blood. Food contains only 20% of fluid intake, so, hydration through healthy beverages is necessary.
A couple of glasses upon waking up with some lemon and then hydrate with one glass on the hour every hour. Set your phone reminders. Use fruit as water infusion. Green tea is fantastic alternative to regular tea and coffee.
Our Thermojetics Herbal Beverage is great for every day hydration as well as part of the weight management plan. I love adding some lemon to it too for added nutritional benefit.
It is a combination of green tea and other botanical ingredients. It has not been treated with alcohol unlike most teas from the high street stores; process of extraction and purification happens with water and charcoal, leaving the finished product with high antioxidant/ phytonutrient value, similar to the plant when it is picked up; it is highly refreshing and catechins compounds cause thermojetics effect that help boost metabolism and energy levels as well as help burn fat.
Healthy Hydration Solutions
Alcohol is a bad news for not only fat loss but for our general health. It is a stress to the body that body treats as a poison.
If you would like to take your body composition to the next level, the best advice I could give you is to not only limit, but completely cut out alcohol.
Not many are able to do that and I approach it with care with clients as it is one thing that causes so much resistance. I do believe in taking small steps and limiting alcohol consumption to less to what is a norm to start with, then seeing the results we get and finally decreasing it further.
One can still have results if weekly units are minimal, up to 1-2 glasses of wine, as an example, but anything more will generally hinder the results greatly.
Cutting on calories in food to accommodate alcohol is highly undesirable and results will be limited, if any. Cortisol is a fat storing hormone in our body that alcohol (together with lack of sleep, too much cardio activity and stress) seem to elevate and, as a result, body is in a state of fat storing rather than fat burning.
So, think about your alcohol consumption and how much you really want to improve your health and body composition. Every success requires some form of sacrifice.
More Reading on Alcohol
Think Protein to avoid Hunger & Slower Metabolism
Most people need to eat more protein. Or reduce protein coming from animal sources.
Protein is a very important factor for your immunity as body needs protein so that the white blood cells can produce antibodies that seek out and destroy invading viruses and bacteria.
It helps stabilise blood sugar levels and, therefore prevents hunger and fat storing. Apart from multitude of other uses, protein is incredibly important for the prevention of muscle loss over lifetime, especially when you are on a weight management plan.
Dieting is very much linked to a muscle wastage when dieting is not done right, which is the major cause of yo-yo syndrome – losing weight, then putting it back on again.
With loss of muscle, your metabolism is slower and so is body’s ability to burn calories. You may find yourself gaining all the weight (and more) back on that you lost, although you may be consuming calories that used to maintain your weight in the past. Your body has less lean muscle to burn them off and therefore, fat gain is inevitable.
High protein foods such as fish, soya products and low-fat dairy products can help to boost your immunity as well as increase your metabolism and support your lean muscle on your weight management plan.
Protein for Vegetarians & Vegans
Whilst I am not vegetarian myself, I support vegetarianism greatly, even veganism. The only issue I find with clients who are vegetarian or vegan is that they still suffer from an inadequate amount of lean muscle due to lack of protein in their diet, sometimes low energy levels and excess body fat that they simply are unable to shift.
All of these issues are sorted with our personalised nutrition plan that targets what they might lack in their diet – protein, plant protein in particular, and micro nutrient intake.
Whilst eating wholefoods can have remarkable good effects on the body, it is a well-known fact that, according to World Health Organisation, UNICEF, UK Ministry of Agriculture and Royal Society of Chemistry – vitamin and mineral depletion of our soil is a global problem with up to 72% depletion of nutrients in fruit and vegetables in Europe alone over the past 60 years.
Supplementation with pharmaceutical graded supplements can make a massive difference in energy levels of anyone, even those who already follow a healthy diet, Vegetarians & Vegans included who would greatly benefit from more macro nutrient balance in their diet.
Protein for Meat Eaters
Whilst protein is an important macro nutrient – meat eaters should take this information with caution.
Meat and dairy can cause high acidity in the body, that leaches nutrients from your muscle and bones and therefore deplete your energy levels and immunity, therefore meat protein must be well-balanced with plant protein.
Whilst getting THAT beach body will require eating personalised amount of protein each day (around 1 gram of protein for each pound of lean muscle – more if exercising and/or building muscle) in the right balance and frequency – you will do more damage on a cellular level if trying to get it all from animal sources.
My goal with clients who are meat eaters is to increase their protein intake whilst balancing plant with animal sources as well as increase their micro nutrient intake.
Generally, once there is a better balance of proteins v carbs & macro nutrients v micro nutrients (Vitamins and Minerals) established, in the right frequency, blood sugar levels are stable, cravings diminish, energy levels increase and we are more likely to have a sustainable fat loss.
More Reading on Protein
Good Carbs v Bad Carbs
We need to stop thinking that carbs are our enemy. Body relies on carbohydrates for fuel, however, they are not all equal. The least processed carbs such as fruit and vegetables are extremely beneficial as they deliver all important nutrients, vitamins & minerals, to the body, together with powerful antioxidants and fibre.
To get that beach body, if that is what you desire, now that we drink more water and include protein in each meal whilst balancing plant with animal protein – we need to combine some Good Carbohydrates with that protein.
That means having a colourful diet of fruits, vegetables, legumes each and every day.
Bad Carbohydrates will go against our efforts to slim down, feel and look healthy and reduce our body fat. Bad carbohydrates are those highly processed and refined foods such as sugars, pastries, cakes, sweets, cereals, white pasta, white bread, sugary drinks, just to name the few.
They do not boost, but rather bust your metabolism, leaving you craving for more, whilst storing excess calories as fat, depleting your energy levels as they are usually void of nutrition.
They may also compromise your digestion and therefore, absorption of nutrients which has an effect not only on energy levels and immunity, but will be a contributing factor to weight gain too.
Fibre is a type of carbohydrate and one of THE most important dietary factors for helping support healthy digestion. Fibre is found in fruits, vegetables, legumes, grains and plays a big part in keeping our bodies healthy.
Adults are recommended minimum 25 grams of fibre each day for healthy digestion, so including high-fibre foods and fibre supplements in your diet can greatly help improve your digestion.
Fibre rich foods are slow sugar releasing and, when combined with protein, they keep your blood sugar levels stable and fuller for longer.
Most of the clients I see struggle to get adequate amount of fibre in their diet. If not sure, MyFitnessPal is a great tool to check if you do. I use it to check my own fibre, protein, Calcium and fat levels occasionally.
I teach clients to use it, if they wish, in addition to my support which we use as part of the education process so they see how getting perfect balance of 40% carbohydrate, 30% protein and 30% fat intake within personalised calorie intake gets them results.
The moment they step out of the equation and there is less protein and more carbohydrates, the results are less visible at their weekly body composition check, or there are no results at all. Penny drops every time as they learn more how food balance and frequency affects us.
Should we count calories?
Calories are not all created equal. 100 calories of vegetables is not the same on a cellular level and on the level how body processes it and it’s affect on the body when compared to 100 calories worth of chocolate Maltesers (which, by the way, are NOT lighter than air).
I use client’s Resting Metabolic Rate to calculate the calorie ceiling they need to be under in order to lose weight, using a simple formula, however, because my personalised weight management solutions are already calorie controlled, my clients do not need to necessarily count calories.
They would just need to follow the prescribed meal plan that includes some great recipes, use their hand to determine portion sizes of macros and, sometimes, write a food diary as a great way to gauge daily food intake and those that do – have a better result.
They also learn how what they consume in any given week relates to changes in their body composition. All part of the education process and raising the awareness on how certain foods effect us. The moment they skip snacks or meals or eat unbalanced meals and snacks – they see decline in muscle, just as one of the examples.
Calories are important or rather learning about them, to help us become more conscientious about our food choices, but, balance in macro nutrients is even more important because not all calories are created equal.
Skipping dinner because we blew our calorie ceiling during the day (or any other meal or snack for whatever reason) is surely not the path to health OR healthy weight loss (or rather, fat loss) and improved body composition.
Get more active
Now that we drink more water, focus on lean and/ or plant protein and good carbohydrates with plenty of fibre, whilst banning all refined sugary carbohydrates – it is time we need to get more active if we want to see some great results! Remember, results come best from 80% nutrition and 20% exercise plan.
Believe it or not, we all have the six-pack muscles, but most people have it all hidden under the layer of abdominal fat. It is time to unwrap it! If you are not used to exercise, start with walking more and then find the local class that you enjoy, perhaps build it to a couple of classes a week.
The science shows that the best form of fitness that help you get into shape in less time is any form of High Intensity Interval Resistance Training. It is a combination of a little bit of cardio with resistance and weight training, all in one single workout. It not only burns a lot of calories during exercise, but it has the highest after-burn with up to 1000 calories burnt in 38 hour window post-exercise.
Try to find your own HIIRT or HIIT class near you or create a program that you can do at home.
Now that we have most of it covered and you are more aware what is needed to get you started on the journey of becoming the best version of yourself, I would like to remind you of the first point I made – start today!
Get the picture of yourself when you were at your best and get emotionally connected to that vision of yourself. Let it be your guide, your North Star.
If not sure how to start or if anything inspired you in this article, do get in touch, drop me a line. I would love to help. Free Evaluation offer stands, it can be slightly daunting starting on your own and you, whilst will need to do it by yourself, you do not need to be alone in the process. As many as 75% have better success when having the right support.
Until then, life is colourful, make your diet colourful too and feel the difference! Afterall, life is much more fun lived in colour!
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:
Why do I want to make the change, what am I to gain?
Is my goal concrete and measurable?
What is my exact plan?
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,
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!
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.
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.
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.
being broken and hurting, then dusting yourself off and getting up
again is what makes the climb to the best version of you incredibly
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
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!
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.
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…
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
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!
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…
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 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.
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 (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.
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 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 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 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.
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
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
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
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
Order Today Tri Blend Select
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…
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
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 the Herbalife tri-protein, cocoa powder and milk with the melted coconut oil.
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
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…
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…
My health education started when I was a teenager. I have always enjoyed reading about health, especially vitamins & minerals and their impact on our health.
I used to make smoothies with any edible plant that was available in and around the house, together with fresh raw eggs from a local lady and soya milk I would drive for hours on my bike until I found the store that stocked it.
Some teenagers smoked, I instead blended, juiced, shaked. This was not a norm in society at a time and neither is today. Certainly not for a teenager.
After four decades, Formula 1 has changed for even better and we can not be more excited about it. It is cleaner and yummier than ever. It is New Generation Formula 1….
It is Vegan
It is Gluten Free
It is Dairy Free
High in Fibre (5 gr)
High in Protein (18+)
High in Vitamins & Minerals (25)
Natural Colour and Flavouring
Our Formula 1, almost unchanged for nearly four decades, is an advanced formula that made Herbalife Nutrition the leader in weight management and meal replacement industry.
Because what is good – feels good. You know it. Your body knows it.
Independent clinical studies on Formula 1 show how combining F1 meal replacement with regular diet produced better weight loss and fat loss results than food diet alone. That is in line with the recent research on meal replacements, in general.
And there is so much research on meal replacements and a role they play in an effective weight management although their role goes way beyond just weight management. Our Formula 1 is a primarily a nutritional product that can replace nutrients that we may not be getting through regular diet.
Our Formula 1 offers convenience, taste and nutrition all in one shake
If your idea of losing weight is still stuck on the old-fashioned calorie control approach – think again! Or worse – if you rely on your will power – think even harder (that is an exhaustive topic in its own right)!
Weight loss science has long evolved and weight loss has become what it always should have been – a lot more than a number on your scales, for sure. World is slowly realising that successful weight management starts from within… from nourishing your body as well as mind. By being kinder to yourself from the thoughts and beliefs you have about yourself to being kinder to your body by giving it the nourishment in the right balance so it can thrive instead of being deprived.
We are finally learning, or at least appreciate that we need to educate ourselves, about our bodies and how it functions so that we can eat for health and longevity and, with that, believe it or not, weight management sorts out itself. These days, we can literally abandon the scales knowing that we are good! Good for our body’s health and that shape is nicely coming along too.
How about that for body positivity! Loving our bodies just the way they are whilst we are building them healthier and better so this vessel can serve us well in whatever our purpose in life is – to raise a healthy, happy family or change the world – which is, kind of, the same thing, don’t you think?
By focusing on what IS – we only perpetuate its existence. Focus on health and becoming the best vision of you – you may be surprised how far THAT takes you instead of being obsesses with the number on the scales!
If you are not there yet and feel you are somehow behind this attitude towards your own health and wellness, don’t worry. It is never too late to start the journey the right way. Perhaps, keeping on reading for starters…
So, how do you get from that place of feeling heavy, lethargic, knowing you are not taking good care of yourself to actually not only losing weight, but also having energy, feeling good about yourself, having spring in your step?
The answer is as simple as – to make your wellness goals a reality – nutrition is the key and, more importantly, eating to balance your hormones related to weight management and metabolism. In the process, it is about repairing diet-related inflammation that exists in the body. Quality over quantity, right? Equally, quality of food is not measured in calories, but what it does within the body – does it feed & nourish your cells or does it damage them.
When our hormones are unbalanced – we age faster, develop disease as well as put on weight as they play a critical role in how body gets energy from the foods that we eat, which is known as metabolism.
Back in 2004, a year after my first pregnancy, I took what I can only describe as a leap of faith, by embarking on my very first, and luckily last, weight loss journey. Since then, my focus has shifted on long-term health and becoming a better version of myself over the years. Healthier and happier version of me.
However, I did not understand at a time that weight loss is such a big thing for so many people and that choices are so vast that can truly leave a person lost in confusion as well as despair. It is because I never thought of weight before as I never had issues with it myself before my pregnancy.
These days, I imagine it to be even harder for those looking to improve their health or better manage their weight. The moment you open up your email or social media account – you are overwhelmed with health messages, recipes, different diets being promoted from all kinds of experts and influencers in health industry.
I am one of them, right?
Well, who knew that out of my first and very positive weight loss experience, passion was born and so was my calling. Because one thing I knew was that I felt better, not just for the weight I lost, but for the energy & confidence I gained as well as incredible satisfaction from helping others has given me.
With all that, there is also a constant need to remain a student myself as well as educate others on the latest in nutrition and health as, not only through solutions that we offer, but through the education – we can make this world a better, healthier place. Because knowledge is power. Always.
If you are one of those looking for help and not sure where to start, let me give you a few pointers what to look for, so you can make the right choice, the one that is sustainable long-term, rather than go astray or run around in circles.
If you are no stranger to dieting, I am sure you have, at some point perhaps, started a diet or an exercise regime but never got the shape and result you wanted, felt hungry or deprived, lonely, lacked energy or motivation to keep going?
It could be that what you were trying has not been something that is sustainable or lacked support or real science to make a long-term result. Here is my list of what to look for…
1.Focus should always be on body composition rather than weight loss alone as a measure of your progress. Traditional diets focus on a number on the scales rather than on what that weight loss consists of. Any time you go to the slimming class and step on those scales – you actually have no idea what is going on internally and whether that weight loss consists of fat or muscle.
Why is that important? Well, if you are losing muscle, you are also slowing your metabolism which is the quickest way to hit the plateau as well as gain all weight back, and more. And then you diet again and that is how we end up becoming a Yo-Yo dieters.
Diets like this are also a cause of premature ageing, reduced immunity, low energy, poor performance and declined strength. Only when we lose fat and fat alone, our shape starts changing and we are reducing the health risks that fat is causing.
Keeping or even increasing our muscle mass means that we have greater strength, faster metabolism and we only then run a chance of a sustained weight loss. Losing weight AND keeping it off.
2. Focus on balance of macro nutrients, not calories alone! Because if your diet is not balanced – it is not healthy. Full Stop. You may be eating foods generally considered healthy, but only when they are eaten in the right balance of proteins, fats and carbohydrates – you will achieve more than weight loss – healthy body composition!
Commit to getting nutrition wise! Protein, whether you are a vegan, vegetarian or meat-eater, should be around 30% of your daily calorie consumption and so should be healthy fats.
So, salad alone for lunch or “everything low-fat” is not good for your body and diets promoting that are not great long-term! It is a sure way to lose muscle instead of body fat and that is not the right way to lose AND keep the weight off, to say the least!
Vegetarian and vegans in particular may struggle with this and if their diet is unbalanced in this respect – it may be the reason for unexplained weight gain or lack of energy and stamina despite eating “healthy”.
3.Focus on calorie quality to optimise metabolism, not just calorie quantity. Traditional diets allow you to eat within your calorie allowance and you are good as long as you do not go over! We need to move away from this outdated thinking because it is a calorie quality that counts far more. 200 calories worth of broccoli will have a completely different impact on the body than 200 calories of chocolate.
So,” calories in-calories out” approach is outdated and we know better now thanks to the science. Your body requires a certain amount of micro nutrients every single day to provide your body with health and vitality, so, the key is, even if you are eating to lose weight, to still hit your nutrient levels.
Nutrition can not be compromised. Otherwise, you WILL see lower energy levels, loss of muscle, and more. Research shows that only 25% of adults consider nutrition when eating. We obviously need more education on why nutrition always needs to be on our minds when eating, not just for an effective weight management, but for general health and longevity.
4.Think about your hormones. Traditional diets completely ignore the role of hormones. Because they focus on just calories alone. We need to know better, so we can do better. Most people do not realise that how we feel, look and even act is regulated by our hormones and we are not just talking menopause.
Everyone is effected by their hormonal activity every second of every day. They also control our body composition. Low quality food, even if it is low-calorie food, will compromise our hormonal activity and our biochemistry.
In particular we are talking about fat burning hormones that completely get out of balance when we eat unbalanced diet and it stops us from burning fat. Remember, it is fat we want to burn? However, when we eat clean, high quality food in the right balance, together with the right kind of exercise – fat burn is ON, baby! This really is the KEY!
5.Focus on meal frequency! The science now shows us that your body can only function optimally if it gets the right nutrients in the right amounts and – in the right frequency. So, the right plan would be the one that allows you to eat more high-quality foods, more frequently.
This would stabilise your blood sugar and satisfy hunger rather than spike it! So, skipping meals, especially breakfast and snacks is a big no-no for most people! Those are also the opportunities to fit in more nutrition.
6.Focus on exercising smarter, not necessarily exercising more. We are almost pre-conditioned to think that when we are trying to lose weight we need to get to gym more, like every day. Science shows us that doing small amount of exercise, but effective exercise that stimulates your metabolism is a lot smarter way.
So, instead of running for hours on treadmill, you are far better off adopting exercising at intervals so you get a varied heart rate. When you combine that with some resistance training – you will far better support your precious lean muscle and burn body fat. Remember that nutrition is 80% of your efforts, so make your workouts effective and no more than 30 minutes per day, on average, is needed.
And, more important than anything – find exercise that you enjoy doing as you are more likely to continue…
7.Focus on eating that promote stable blood sugar levels. Many diets promote low-calorie meals or snacks, however, whilst they are low-calorie, they could be completely unbalanced and messing up your blood sugar levels (calorie quality and balance, remember). The result is – storing more fat, even if weight loss is registering on the scales (loss of muscle due to lack of protein).
Another way we can cause blood sugar roller coaster is by skipping meals or snacks, usually in hope that we will lose more weight. It almost always backfires as research shows – all it does is causes us to over-eat on the next meal. If you truly want to do it the right way and achieve fat loss, avoid any diets that promote meal skipping. Meal frequency matters.
8.Avoid fads, eating plans that have a “fashion” element attached to them… so, high protein diet, low carb diet, high fat diet that is popular right now, etc, or basically, any diet that excludes whole food groups.
It takes years before we can see true evidence and clinical data on those diets and there is already plenty of evidence on some. But, just the sheer fact that they are excluding whole food groups means they will cause imbalance.
It may work short-term, but the imbalance generally means that people can not stick to it long-term. And if it is not a lifestyle thing, it is not right. Only balanced diet is a healthy diet, remember. We must understand that. That means – balanced amount of protein, fibre, healthy fats and vitamins and minerals and trace elements in diet will ensure our bodies get all they need so they can function properly and have strong immunity, slow down the ageing process and help us manage our weight for a long time after losing it.
9.Start with an end in mind – so, if your goal is to be healthy – focus on your long-term health, not on your looks alone and short-term weight loss. It is about long-term health strategy rather than short-term tactics.
For that to happen, your diet and diet of your family, needs to be … you’ve got it – balanced and nutrient dense. It does not matter how hard you work in the gym if you do not control what goes on your plate.
10. Focus on developing healthy mindset, knowledge and insights so you can achieve the shift within. Education on nutrition is so important so that you can understand and make right food decisions, however, working on developing long-term healthy mindset is far more important as it will help you get out of the dieting prison and ensure you can live your life free of negative body image, limiting self beliefs, stay in control of your emotions and a lot more.
So, instead of just focusing on your physical body, the key is to understand your emotions – where they come from, how to accept and process them; your psychology – beliefs and how to change them if they are limiting you in any way; your language – what you say about yourself, food and world around you and how you say it and if you are making any assumptions… etc. Only healthy mindset helps you stay healthy for life and I am sure that is what everyone hopes for.
I hope this was helpful, although it just gives you some pointers rather than in-depth solutions into each. Each of the points is a subject in their own right, but being aware of each can be a step into the right direction..
I am a Nutritional Therapist & Herbalife Nutrition Health Coach and if you would like help with your own weight management, or have any questions, please do reach out, I would love to help.
If you have been inspired by this article or wish to connect or place a comment, please do so further below and, please do share, because, remember, sharing is caring. 🙂
I believe that health is our greatest wealth, health is happiness, so wishing you to be healthy and happy, always
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…
My friend Karine has reached an important milestone today, here is her story to date…
“Today is a big day for me as I have reached 23 kg of weight loss… yes that is indeed 50 lbs!
Back in December 2017, I was watching some fellow Herbalife distributors sharing their amazing results on Facebook after completing a 90 programme of healthy eating and fitness.
Having struggled for over 10 years to lose my pregnancy weight and having tried so many different types of “diets”, I thought I had nothing to lose but excess weight and fat and I decided to give a 90 Day programme a go. Unfortunately, I was very ill with allergy and asthma at the time and even spent most of the Christmas holidays indoors as stepping out in the fresh and cold December air was triggering my asthma attacks so I decided I had to treat this problem and get better first before embarking on the programme especially as I knew that it required some form of exercise and I thought that sadly it was not the right time for me to join the next 90 day programme which was due to start beginning of January 2018…
However, deep down I knew that I wanted / I had to give this programme a go and so it stayed in the back of my mind and I was mentally getting ready to join the next wave starting in March whilst getting my asthma under control…
As my second 90 day challenge is about to finish, of course I am inspired to share my insights this time too. Many times down the line I thought I made a mistake for joining as I already got to my goal in the first challenge and I doubted that I will have the same resolve as I did in the first wave from January until April this year. Almost 90 days later, I am so very glad I did.
What was my goal? Mainly maintenance. I think I secretly wished to be ready for The Next Level, but, I knew, while I had such strong resolve in the first wave, this time I was not as hungry for results as I already got the result that satisfied me. It is true when they say – the biggest enemy of great is good. And sometimes, good will just have to be good enough, as long as the purpose remains to be happy, healthy and strong.
I am a firm believer in making breakfasts the most essential part of our daily routine and where we make a start when trying to change our lifestyle. And once we have this healthy habit sorted – of not just having A breakfast as part of our daily routine, but THE breakfast – the right kind of breakfast – then we build the rest of the good habits on top of it, one by one.
With chronic diseases on the rise, the United Nations, the World Health Organisation and Children’s Fund (UNICEF) have finally recognised the importance of breakfast as a healthy behaviour that is one of the key factors in reducing health diseases across Europe.
“As a former teacher, I can spot straight away who’s awake and alert and who’s tired and distracted. And in my experience, one of the biggest factors that determines success in the classroom is so simple and so often overlooked: having breakfast every morning.”, says Jean-Claude Gonon, Secretary-General of the European Association of Teachers (AEDE).
World Health Organization (WHO) stated:
“A regular breakfast is part of a healthy diet, which in turn has traditionally been considered an important factor in a healthy lifestyle. Breakfast contributes to the quality and quantity of a person’s daily dietary intake, and breakfast-skipping has been linked to inadequate dietary nutrition in several studies. Breakfast-skipping also influences cognition and learning and consequently may impact on adolescents’ capacity to take advantage of learning opportunities provided by schools and families.”
But breakfast isn’t just important for children and young people. Making sure we eat breakfast in the morning is just as important for adults too.
“Missing breakfast has been associated with several other health-compromising behaviours, such as higher levels of smoking, alcohol and drug use and more sedentary lifestyles. Breakfast skipping has also been linked with the increased consumption of snacks low in fibre and high in fat later in the day and an increased risk of obesity.”, World Health Organisation.
Achievement of any goals in our lives come down to our mindset. Health goals included. I have been working on this article a while, bit by bit, until it came together. It is a message to those who perhaps struggle at this point in time with their health and choices they make. I have seen a lot of struggle and I wish to tell you that you are not alone and there is hope.
If it was enough to just be told to “eat healthy”, advice we are given all the time (ambiguous as it is as it means different things to different people), everyone would be at their ideal weight and peak health. No, it is not easy, because it is a science and we are only human, so, try to feel less frustration and let’s focus on what we can do. We all know we should choose, buy, eat healthier foods, however, unhealthy options can have such huge grip on us, until unhealthy habits are all we have. No wonder food gives us such anxiety.
Part of it, to a certain extent, is not necessarily even our fault. Do you know that the food companies employ food scientists who design foods with the exact ratio of fat, sugar and salt that gets us to the so-called “bliss point”? It is a point at which foods have such an appeal that we are begging for more. Foods with too much salt will cause us crave foods with sugar as body is seeking balance. And vice versa. Simple carbohydrates will make us crave just more of the same.
So, that is one issue and “easily” taken care of when we just decide not to touch foods we know are not good for us. Think cakes, biscuits, chocolate, sweets, crisps, ice cream, etc… Easy peasy, right? Well, it is not. It is much easier said than done because foods with a “bliss point” can make a food addict out of us. Sugar addiction is real. But so is smoking and there are people who decide to stop, smoke their final cigarette and never smoke again.
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.
Being a great Health Coach is more than just possessing the knowledge to help others improve their health and sharing health quotes and pretty looking plates of food. Those looking to make changes in their lifestyle are looking up to our profession for inspiration, so, our work needs to be “true love made visible” so it can have the power to make an impact on others, to touch them and inspire them to self-betterment and becoming better versions of themselves.
For me, Health Coaching is a calling. People are looking up to us not just for our knowledge, but how authentic we are in our message. We need to be relatable, honest, real, with compassion and kindness for those who are struggling and yet have strength to tell them the truth, the way things are and reality of the journey ahead, not just give a lip service. And we also need to have integrity to show up every day and be first in line who take inspired action in our own lifestyle to show what is possible, commit to our own self-betterment so we indeed can be great in our profession. Integrity is when we do the right thing when no one is watching. People can spot a fraud. We give it away in our energy or lack of it. You can not fake authenticity. Authenticity is beautiful. There are people I follow because they are honest and authentic. It also takes skill to be able to comunicate it right, but energy is always there and can not be faked.
This article is not just about to show what I do on a daily basis, something I am asked about all the time. Following Get.Healthy.With.Sanela on Instagram would pretty much answer that. I also wish to communicate something much deeper than my “dear diary”while I also give those who asked me what they were looking for.
I am in Week 12 of my 90 Day Challenge and now I can really see the end of it in sight. It is the next week! Saying that, my husband and I have already agreed that we wish to continue in as similar manner as we have learnt to live and eat over the past three months time. We are asked often when our diet finishes and the question does create a little bit of resistance in both of us. While it was restrictive in many ways, I have not seen it as anything that was depriving my body of anything. The only thing that body was deprived of was added sugar, unnecessary empty calories, processed food, alcohol, unhealthy fats, added salt and everything else in between.
So, when you “deprive” your body of empty calories of cakes, biscuits, chocolate, candies, ice cream, crisps, alcohol, and then also white rice, white potato, pasta, bread, processed meats, sauces and other processed foods, etc., I can guarantee you your body will notice. If you add, on top, home-made cooked meals with lean protein, healthy fats and vegetables as well as nutritional supplements that further enhance overall nutrient intake – your body will truly be able to get to Optimum Nutrition level. That is how it felt, almost for the first time in a long time.
You see, I have always been healthy, I had an interest in health & wellness since I was a teenager, but I have also “sinned”. A lot. When I think about it – most probably, on a daily basis. Because I could. Overall healthy eating and supplementation helped me to stay on top of my weight most of the time, with respectable energy levels, and very low amount of illnesses over the past decade, certainly a lot less than an average person. Some may even call this balanced. I used to. Not any more. And I used the word “sin” for a reason. The feeling we get when we do or say something we know we shouldn’t.
After starting my 90 Day Plan, it became clear that this challenge was going to challenge us. Physically and mentally. It was the cleanest plan we could have chosen, science based, balanced, safe and solid. This was important to us. Because of what we believed in personally and it also meant I was not doing all that much different from what I was advising clients to do. But, starting in January also meant that we would need to go through family’s five birthday events and a few other dinner/ lunch engagements. And we did. Successfully. Without breaking the “diet”. Looking back, here are the changes that took place over the past three months:
My husband lost 10 lbs of body fat, with body fat going down from 19% to 14%. Visceral Fat went down from 8 to 5.
He used to suffer from digestive issues and flatulence. No more.
I lost just over 12 lbs. Muscle mass intact. Body fat went from 29% to 23%. Visceral fat from 4.5 to 3. I am 44-year-old mum with two children… I am very happy with those results. And I can tick off the list getting a six pack, although this has never been part of my list. I now know how to get it myself and how to help others get it too.
My skin has never been problematic, but every month, around my period, I would get a spot or two, I always thought they were hormonal. Well, there is no sign of them, I have had clear skin for weeks now without any breakages. I used to use a face concealer, now less and less, most days not at all. I am happy how my skin feels naturally.
I used to get painful period cramps and mood swings. This has disappeared too. They say there is no Japanese word for “menopause” as Japanese women do not suffer from it. This is, of course, all diet related. I am hoping, being at the age when menopause is not that far away, that the same can happen to a Western Woman when diet is right. Stabilising my PMS or, rather, eliminating it, gives me that kind of hope.
I have a generally sweet tooth, however, after three months of not touching any sweets, cakes or chocolates – those can be in front of me and would not bother me. We have a cupboard with biscuits for the boys if they wish to have something sweet – I have not been tempted to raid it in any shape or form. Craving has disappeared. I truly am free from temptation. I am not saying I will never touch chocolate, but, being in control and doing it when it is my choice, rather than craving, feels liberating.
I have more energy, not that it has been lacking, but there is even more of it. Getting up at 5:30AM and doing my exercise routine before boys get up has become a habit and something I truly look forward to each morning.
My children took notice of our plan and we are showing them the way, they are asking questions and, with that, learning at the same time. This all is a way of us, as parents, setting up the example.
My mental strength has increased. I am tempted each day to go back to old habits or break our 90 Day Challenge rules because of some foods being all around us that are not on the plan or do not serve me, but are incredibly yummy and satisfying. Instead of giving in, I am mindful, I pause, think about it and opt out. And then feel good about it. Really good feeling. This has got to do with more than just no longer being addicted to sugar. This is a CHOICE. And, from whichever angle you look at it – it is liberating.
I used to think my diet was balanced, but forcing myself initially into clean eating, I have grown to like it because my body is thanking me so much each day after following it for almost three months now. I think word “balance” will mean a different thing to different people, but, my approach to “balance” has shifted. For my body to feel and stay in full balance, diet needs to be clean. Full stop. Any time when it is not, my body will be pushed OUT OF Balance. Balance for me these days is feeling well and in top form every single day. This is how I want to live. And this is why our plan has never been a DIET. Word DIET comes from a Greek word DIETA, which means WAY OF LIFE. So, if I have been on a diet, it is a WAY OF LIFE kind of diet. And, I think, this is the only one that counts and that gives sustainable results over long period of time, so you stay healthy and vibrant for a long period of time. I focus a lot on eating as it is 80% of your health, but, rest assured, I also think that to change your health, one needs to change their habits in relation to exercise, rest and hydration too. Those, together with clean eating, will give you the best chance to truly live a disease-free, healthy life for a long period of time.
Thank you for reading to the end, hope it has inspired you to live cleaner, healthier lifestyle. Please do not hesitate to reach out to me if you have any questions.
I have been a coach for nearly 15 years now and have helped many achieve great results. Have a look at the Success Stories & Testimonialsof some who were inspired to share their stories. If something in you tells you to give it a try – I can promise you will not regret it. Contact me or, as a great start, check how balanced your current lifestyle is by doing an online wellness test and we can take it from there. I will give you my recommendations on how to take it further.
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Hours of exercise in 9 weeks: 30 … way less than 5% of those total hours. 30 Minutes per day. Not even that. The RIGHT kind of exercise, that is. (I could have done more, many participants have done more, I am sure).
Meals: 370, out of which 120 are Formula 1 Meals and 10 are Herbalife 24 Recovery Shakes after exercise (and a lot more as a Snack No. 3 one hour before bed time).
Birthdays: 5… Cakes eaten: 0. (Even I can not believe this, but it is true… not a tiny slither!)
Total Lapses: 2 (discovered Almond Butter… not buying it any more).
It has been exactly four weeks since I decided to embark on the journey of cleansing my body of sugar and toxins, reducing my overall body fat and really proving to myself that I can be this fit and strong woman and mother in her mid forties. I am already delighted with the progress I made to date, and, even more importantly, I enjoyed every moment of this journey! My husband is too with already his lowest ever body fat of 14%.
Why was this important to me in the first place, I wonder? When I ask myself that, my immediate gut feeling leads me to the answer that has less with body image, but with the disciplines and struggles one needs to have in order to achieve it. I do not necessarily want a muscly body, the one you see at body competitions, but I do admire the sacrifice and hard work, blood and sweat one goes through in order to achieve it.
I often ask clients if they would share their story of working with me and how Herbalife Nutrition plan works for them. I believe in telling stories as I always had an open heart to be affected and inspired by a story. So, when I ask someone to write something it is because I recognise something in them worth sharing with others. I may admire them for their perseverance, commitment, loyalty, transformation or all of it together and hope sharing their story from their own perspective would inspire others into action. We all need more inspiration in our lives. Also, I believe putting our journey on paper and using the power of reflection can be a great personal exercise in appreciating our journey to date and help us gain clarity and decide on the clearer vision we have for ourselves for the future.
My mother is a breast cancer survivor. She is the only one of 10 ladies that were treated at the same time back in 1980 in Zagreb hospital that survived. The other 9 ladies died within the same year, may they rest in peace. Actually, most of my childhood I thought my mum was going to die too. I am telling this story to celebrate her recovery and the fact that she is still alive and healthy, soon to be 77 and probably healthier than most of her age.