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

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

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

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

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

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

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

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

Eggavonnaise

INGREDIENTS

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

METHOD

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

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

Garnish with selected herbs and chilli flakes.

Enjoy as a healthy snack or lunch!

Home Made Guacamole

Home Made Guacamole

INGREDIENTS

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

METHOD

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

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

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

BON APPETITE!

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

Herbalife Nutrition Healthy Fats
Author Sanela Categories Health, Nutrition and Fitness Tips & Advice, Heart Health, Weight Management Posted on 0 Comments

Healthy Fats: no healthy diet exists without them!

Here is one topic that is confusing the hell out of people. Fat in a diet.

Is fat bad? Should we have any fat in our diet? How much, if so? What kind of fat? What about keto diets? Etc.

We used to believe that fat is bad and diets should be low-fat… I know. I was there myself. Luckily, I had an awareness of protein and knew that cereals, bread, pastas are of no good to me, so I focused on protein and veg. And this worked really well. However, it WAS missing a healthy fat element and luckily science has moved on and with that, the way we now think of a properly balanced diet.

Low fat diet frenzy started in the 70s and it took decades before we realised that it was not fat, but sugar and simple carbohydrates, that are a true enemy. Many low-fat produce, like yoghurt as an example, were just added sugar to taste better. Same with baked goods: they reduced fat, whilst increasing sugar to compensate and sold us the notion that low fat was healthier. Think of muffins, cakes, etc.

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Hrbalife Nutrition Formula 1 Healthy Breakfast Independent Herbalife Nutrition Member Bath UK
Author Sanela Categories Health, Nutrition and Fitness Tips & Advice, Herbalife Nutrition Posted on 4 Comments on Here is how you can show your heart, brain and eyes that you care

Here is how you can show your heart, brain and eyes that you care

I don’t think I have ever been excited as much as I was when Herbalifeline Max was announced to be released in Winter 2016.

I remember a training few years ago when one of our leading medical doctors mentioned that whilst our Core Nutrition, helps us reach optimum nutrition as part of a healthy eating regime, one other thing they would highly recommend adding to our daily nutrition intake are Omega 3 fish oils in form of a supplement on top of a healthy and balanced diet.

To most people I speak to, thinking of fats as healthy seems to go against nearly every piece of nutrition advice they have ever had in the past, but, this sentiment is slowly changing as nutritional science is discovering more and more benefits of healthy fats.

There are certain types of fats that are considered healthy and that are actually essential to the body.

You see, our body requires a small amount of fats that help our bodies to function properly. Some fats are healthier than others and Omega 3 that are unsaturated (polyunsaturated) are considered to be better for us as they are proven to keep blood cholesterol within normal range, amongst other benefits.

Herbalife Nutrition Philosophy recommend getting 30% of our daily calories from fat with special emphasis on optimising our daily intake of healthy fats.

Getting more fats from saturated sources can lead to health problems including weight gain. Research shows that the intake of saturated fats in adults in the UK often exceed recommendations, with average intakes ranging from 9-26% of daily calories intake. (Source: EFSA Panel on Dietetic Products, Nutrition and Allergies, EFSA journal 2010)

Healthy fats are found in fish, nuts, olive oil, avocados, to name a few main sources. Different types of fish have different amounts and to ensure we get those good-for-us Omega 3 oils, it is recommended we consume at least twice a week oily fish such as salmon, mackerel, as part of a healthy and balanced diet.

However, studies show that some Western diets are very low in long-chain Omega 3 fatty acids.

The European Food Safety Authority recommends adults to consume 250 mg EPA and DHA per day, however, this can be difficult to reach, which is why a dietary supplement is recommended and can be helpful in helping us gain the benefits of EPA and DHA (omega 3 fatty acids) to keep our heart heathy and maintain normal brain function and vision, as well as maintenance of normal blood pressure and normal blood triglyceride levels.

Our Herbalifeline Omega 3 supplement contains 250 mg of EPA & DHA and I have been consuming it for years. However, company went a little bit further with the release of NEW Omega 3 Supplement – Herbalifeline Max:

  • It contains even higher levels of EPA and DHA per capsule, which delivers even greater heart, vision and brain benefits:

    • One capsule contains 1063 mg of fish oils, out of which Omega 3 fatty acids: 375 mg EPA & 250 mg DHA
    • Four capsules contains 4253 mg of fish oils, out of which Omega 3 fatty acids: 1500 mg EPA & 1000 mg DHA
    • Five capsules contain 5315 mg of fish oils, out of which Omega 3 fatty acids: 1875 mg EPA & 1250 mg DHA

  • New formulation comes with key claims:

    • Taking 1 tablet per day contributes to the normal function of the heart (daily intake of 250 mg of EPA & DHA), normal vision (daily intake of 250 mg of DHA) and normal brain function (daily intake of 250 mg of DHA)
    • Taking 4 tablets per day contributes to the maintenance of normal blood triglyceride levels (daily intake of 2g of EPA & DHA)
    • Taking 5 tablets per day contributes towards the maintenance of normal blood pressure (daily intake of 3g of EPA & DHA)

  • New sustainably sourced fish oil is accredited by Friends of The Sea, supporting the same respectful values for the marine habitat

  • It is a new vegetarian gel capsule, suitable for vegetarians and also contains the exclusive combination of essential oils from thyme and peppermint to eliminate any aftertaste.

So, one capsule per day and so many benefits. Exciting or what? Please do not hesitate to connect should you wish to find out more.

Remember also that if your body composition goal is to lose fat, this does not mean that you should stop consuming fats. On the contrary…

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