Formula 1 Healthy Meal is very versatile and, while it can be consumed as a shake, cold or even hot, it is fantastic when made with yoghurt.
Yoghurt is already great in itself for our gut health and, by adding our Formula 1 Healthy Meal to it – you also increase protein to an optimum amount, fibre as well as 22 other nutrients. It is also much fun as you can, depending on Formula 1 flavour, also spice it up with fruit or spices.
Add 2 x Scoops of your favurite Formula 1 to 250 ml of Low Fat Greek Yoghurt and mix until Formula 1 is fully blended in. Add a little bit of soya or regular milk to reduce the thickness and you can add hndful of berriesand even sprinkle with teaspoon of seeds or ground almonds for some healthy fats.
Making Formula 1 with Kefir
Kefir is all the rage at the moment in the natural health community and many consider it even healthier than yoghurt. It can be made at home and. whilst some health food store sell it, it is not as common as yoghurt. Reason why it is so beneficial is thanks to the cultures present, is is high in nutrients and probiotics and, therefore, very beneficial for digestion and gut health. Many people consider it to be healthier than yogurt.
Formua 1 is delicious equally in Kefir nad, as kefir is more liquid compared to natural yoghurt, it makes it perfect for use with Formula 1 with a bi thicker, but not too thick, consistency at the end. Delicious and healthy too.
Winter is coming (and as a Game Of Thrones fan, it gives me a great pleasure to announce it)!
Our Gourmet tomato soup is a delicious way to enjoy a hot, balanced snack that offers 8 grams of protein and 4 grams of fibre. As you can see from below pictures, I can not help to add a few veggies to it as I love a bit of crunch too. This is probably my husband’s favourite product and he could have it every day. Unlike supermarket alternatives, apart from high protein and fibre (inulin) content, our soup is also low in sugar and salt too. Fabulous addition to your healthy snacking arsenal! Bon Apetit! 🙂
Herbalife Tomato Gourmet Soup with added fresh vegetables
We all know how amazing humus is: dip some carrots or cucumber into humus and you have a great mid morning and mid afternoon snack. My only issue, when creating a meal plan for my clients and personalising their protein, most struggle reaching their targets if they start including humus every time as humus, whilst made out of chick peas that does contain protein, it is not exactly a lot of protein, only 2-3 grams if we wish to keep it around 100 calories, even if it is a low-fat humus.
So, I had an idea… instead of chick peas, how about making a similar dip with boiled from frozen green soya beans as 80 grams are around 11 grams of protein and only 100 calories.
This could be a great party food, but, at 120 calories and over 10 grams of protein, four egg white halves are also a great and perfectly balanced snack that is also very versatile.
Whether we need to lose weight or just mintain healthy metabolism and energy, science proves that eating five smaller meals in proper balance and frequency is of what makes the difference. It certainly works for my weight management clients. Proper balance is reached where snack has on average 10 grams of protein and is under 150 calories. This is one of those examples. 3-4 courgette strips with a small cube or slither of goats or feta cheese, seasoned and then curled and baked for 10 minutes and served on its own or even 1-2 egg whites for even more low calories protein. This is very tasty and very easy to make. Also, could be a great party finger food. Enjoy! 🙂
Crustless Quiche is really just another fancy word for one of my fancy omelette apart from the fact that it is baked in the oven. Mix 2 eggs and two egg whites (per person) with some salt and pepper and pour over some straight-from-the-oven roasted vegetables (such as carrots, sweet potato, squash) in a small tin. Serve with some salad and low-fat yoghurt. And, of course, enjoy! 🙂
Cooking does not need to be complicated. What is important for any meal is for it to be balanced. I am not a cook book kind of girl, I have no interest in following long complicated recipes as life is too short and, while it seems that lot of my life revolves around food because I talk about it, help people with it, cook it, take pretty photographs of it (as photography is my second passion) and then talk more about it – I actually do not enjoy it when process is too lengthy. I cook completely the opposite way most people do. Most people might think what they will have or what meal they would like to cook after they see a recipe, get ingredients and then cook. I, instead, buy food making sure I have dairy, meat, meat free options, grains, fruit and vegetables (so, all major food groups)… I open up a fridge and it almost as if talks to me: “Have this!”, “Try this”, “Have that!”. I like my meals to be delicious, I strive for balance and high nutritional content, but also I aim for as little cooking time as possible. In my world – this is a true WIN WIN.
So, why go through a whole trouble of replacing food staple such as bread and putting, instead, grilled sliced aubergines or courgettes instead? Simple, bread makes me bloated, as it does quite a few people I know. Also, 1 slice of bread happens to be the recommended Government serving of carbs per mal, so, two slices needed for a sandwich just makes the whole meal go out of balance. Yes, even if you use wholemeal/ whole grain (and I hope you doo)… You see, any excess carbs will be stored as fat and anything more than one single slice will pretty much put majority of people in exactly that kind of scenario and we do not want that.
So, finding a way to enjoy sandwiches whilst being pretty smart about it, is quite cool and, as I found, even more delicious. Breadless sandwiches are a great way to enjoy your light dinner or lunch with a difference. Grilled aubergines and courgettes filled with egg omelette, tomato, spinach and feta cheese,are above pictured. I sometimes even put grilled chicken and vegetables. Absolutely delightful, balanced and delicious with added fibre and nutrients.
Alternatively, have an open sandwich, like the one pictured below. My option for that is usually rye bread. Or to avoid highly processed what bread – use spelt bread… still one slice if you want your meal well-balanced. I wont apologise for this advice, you may actually thank me for it 🙂 as it may revolutionise your weight management efforts. You are welcome.
Enjoy!
Grilled Aubergine sandwitch bites with chicken and pepper relish
These are an ideal snack as well as a side to your meal. A couple of Portobello Mushrooms, stuffed with some cottage cheese or spinach with goats cheese, placed under a grill for 10 minutes and, voila – couple of them are under 150 calories snack with over 10 grams of protein and some fibre. Fabulous snack when at home and really being keen on having something different. This is it! Sprinkle with some chilli flakes, sit back and enjoy! Break time! 🙂
I love the simplicity and nutritional density of a simple omelette, but I also love colour and vibrancy in my meal and sometimes, I just don’t want a cold salad on the side with my omelette, so, here is an idea… Just chop up as many veggies as you have whilst your whisk a couple of eggs with a couple more egg whites on the side (two eggs are just not enough for a protein requirement, unless you serve an omelette with some cottage cheese or a low-fat thick yoghurt) with some salt and pepper… Just lightly saute vegetables on a little oil for a few minutes, pour eggs mix and voila, within minutes you have a delicious omelette worthy of a king! Enjoy!
Yes, you’ve heard me! I have actually seen a similar recipe in one of my favourite cook books after discovering Yotam Ottolenghi. One of my best friends and clients from the United States and her friend (both called Maida) introduced me to Ottolenghi and even sent me his PLENTY, Vibrant Vegetable Recipe from London’s Ottolenghi all the way from USA as his cooking is absolutely superb. I just love the colours and ingredients he uses.
These are lower fat frittatas, full of protein, calcium, Vitamin A & riboflavin. You will need 150gr of spinach steamed, drained and chopped, 1 garlic clove chopped up, 2 eggs, 2 egg whites, 60ml skimmed milk and 6-18 cubes of low-fat feta cheese, salt and pepper. Mix everything except feta, put it into 6 muffin holes, add 1 – 3 feta cubes on top. With 3 feta cubes – each frittata has 8 grams of protein and only 80 calories! Fantastic snack! Even 2 will not break a bank! Enjoy!
Here is a delicious way to enjoy Formula 1 Healthy Meal. There are a lot of recipes how to make a delicious chia pudding for breakfast, this one ultimately ticks all the boxes as it will have more protein, more nutrients and more fibre than your typical chia pudding and would be classified as a meal in itself so you can rest assured body is getting all the nutrients in a perfect balance.
For change, here is a burger with a difference… 500gr of turkey mince and 300gr or mushrooms finely chopped up with an onion and the whole clove of garlic and spices (salt, pepper, paprika, cumin, turmeric, steak spice).
10 burgers per mix with 32 grams of protein and 200 calories per 2 burgers. Kids adore them as they are soft, juicy and absolutely delicious! Add vegetables/ salad and enjoy this meal under 350 calories and enough protein and fibre for sustained energy, no fat storing!
When people ask me how can I have the same breakfast every single i.e. our Formula 1 shake, I look at them not sure what they mean. obviously, I keep forgetting that people who ask don’t probably know much about Formula 1 (otherwise they would not be asking this question). Of course, I will put aside the fact that their own breakfasts of toasts and cereals is probably what THEY have every day, but, no, I will not go there! (Unless they want me to! LOL)
So, this post is a collection of creations of my breakfasts that all include Formula 1 Healthy Meal just to showcase rather interesting notion that, apart from doing the right thing for the body and giving it all the nutrients it needs every single day, this thing is not just delicious (delicious enough for my boys to love it from since they were tiny for their breakfast, snack and drink before bed time), but they are so versatile – I can go though several months without having the same shake… well, below are whole month worth of them…
If someone told you “egg and vegetable salad” I don’t think you would be able to picture that it can actually taste as well as look good. This is one of the salads I made over the summer and, as I love all the vegetables on there (sprinkled a bit with some salt and pepper and a little helping of olive oil) and included one whole egg and two egg whites (so that I get decent amount of protein that main meal should have) – it was absolutely delicious, it has an insane amount of fibre combined with decent amount of protein, which makes it a simple, delicious and yet clean and balanced meal that will stabilise your blood sugars, keep you fuller for longer and really make you feel good about the choices you are making.
I have really enjoyed this lunch earlier today and I think you would too.
When I need something quick and delicious for lunch or dinner, if I am not planning to having a Formula 1 smoothie, I straight away turn to eggs. I love them in all kinds of ways, they are nutritious and full of protein.
I have never used quorn before until I recently tried quorn sausages, but I was disappointed with how little protein quorn sausages had compared to some other vegetarian options, however, I could see that Quorn mince has got quite a decent amount so decided to give quorn mince a try, in my seemingly never-ending efforts to find more vegetarian options in my diet.
This was a very simple lunch today… I spiralised 1 courgette each for my husband and myself, mixed in some peas that were left after dinner last night, vegetarian sausages and red Thai curry sauce into it. Very, very delicious. 20gr protein under 350 calories.
Spiralised courgette can be used instead of pasta as courgette are very low in calories (well, it is a vegetable afterall), high in nutrients and moderate amount of fibre. Just add some protein, perhaps another one or two vegetables and perhaps some clean sauce and you are getting a deicious meal that, if pasta was used instead in the same amount it would be in hundreds of calories.
Here is one I did last night for this mornings breakfast… Formula 1 pudding… 200ml water, 3 scoops of F1 and 1 scoop of Protein Drink Mix… I added some chia seeds, 1 teaspoon, topped with frozen berries that thawed nicely overnight. Very delicious. Great for those who would love some bite to their morning F1. … how lucky are we to have F1, so much delicious nutrition, it has never been easier to do right by your body.
My parents have been my inspiration throughout my life, each of them for different reasons…
My father died when I was 19 from lung cancer and I grew up feeling that he was destroying his life with smoking and an unhealthy life in general. My mother, on the other hand, whilst having gone through breast cancer treatment herself, has always been very aware of the power of nutrition, has always taken care of her health…
She made nutritious concoctions using plants and herbs, sought after ancient health recipes, even drank raw quail eggs daily to recover after her breast cancer treatment (I only discovered as an adult that they are full of anti-inflammatory Omega 3 fats), amongst other things. I am talking Bosnia & Herzegovina, in 1970s… Not modern Britain… 🙂
Sebila was recommended to me by one of my clients in Washington, who also happens to be my oldest friend from childhood, Maida.
I made the plan for Sebila based on her body composition and joined her to the Eat Clean Herbalife US Support Group on WhatsApp where we daily communicate daily goals, challenges, meals, recipes and offer general support to each other.
We soon found out that Sebila and my very good friend Sandi from London are cousins (I know, small world!), so I felt even more responsibility for the plan to work for her. Here is her story so far on the plan …
“I started the Herbalife program with Sanela in September 2016, and in a short space of time I already feel better, have already lost 15 lbs and more importantly, for the first time in my life, feel like I can actually achieve my goal weight and live a much healthier lifestyle.
First, the supplements and shakes – they are truly amazing. If you are a busy mom of 2 with a meaningful full time job, a husband and a long commute, you don’t have time to spend all Sunday or hours every day preparing complicated meals. The shakes are truly the best thing for me in terms of time and commitment. They are easy to prepare and you don’t have to think about what you are going to make for breakfast or lunch, you know it’s a shake and you get on with your life. So easy!!!
Second, the online chat group. Well those ladies are truly what keeps me going. Every day, I can’t wait to check in with my food and calorie intake, because I feel like we are all in this together. We share our ups and downs and they are all here to keep me on track.
My life is full of people at the office trying to get me to eat the leftover lunches from meetings or friends who always want to go to dinner to catch up, and the online group helps me navigate those, helps me realize that I have to control myself and keeps me accountable. I feel like I owe them my commitment and it keeps me going every day.
Last, Sanela. What can I say about her that many probably have already said? She is amazing, supportive, knowledgeable and efficient. I am not sure how many clients she has, but to me it seems like I’m the only one and that is truly amazing; that she is able to always take the time to guide me, help me and hold my hand during the rough times.
The fact that she also drinks the shakes and takes the supplements makes me feel much better about the fact that she trusts the products to use herself every day, and she looks amazing.
I have been overweight for most of my adult life. I had settled on losing a few pounds here and there thinking that I’ll never be back to my pre-wedding or pre-pregnancy weight.
Now? My goals are much bigger, I’m not going to get down to just that wedding weight, I’m going for high school weight. And the best part about it, is that with this program and the support I get, I can actually visualize myself achieving them and I know I will!”
Sebila Raubacher, Washington, USA
Thank you so much, Sebila. It is such a pleasure to support you. I am delighted how focused you are and you truly have poured your life and soul into this. I love your attitude. Daily attitude, but what delights me, is seeing that you are dreaming big, as we all should, and planning to go all the way. THAT is truly something. It will be tough, but it will be worth it and all I can tell you – I am with you every step of the way. Thank you for trusting me.
6 months on and Sebila has made a tremendous progress and she is proud and confident enough to share on Facebook (below)
“While I may still have a ways to go, I did this pic today to inspire myself and hopefully others. With a Hypothyroid condition and a busy life, I finally said enough is enough. With the amazing advice from Sanela Harbas Mujakovic and the tough love from Maida Demirovic, Maida Heremic and my trainer Sarah Newhart, I have come so far and am looking forward to being happy and healthy for a long time to come!”
Well done, Sebila, you have been a tremendous team player in our accountability group and look forward to see you getting to your goal and beyond!
This week I celebrated my 43rd birthday! October has most definitely always been my favourite of all months and having my birth date in October I find rather special. This year I spent most of my birthday on my own, apart from being treated to a lovely massage in the morning and a great, fun evening with family over cake and champagne and, in between, literally hundreds of Happy Birthday messages.
Being on my own, however, was just what I needed and almost my own gift to myself, long walk through town, treating myself to a lovely meal, as well as a long bath at home that I generally never have time for as well as it being an opportunity to reflect on my life and work and these few but short hours of solitude is probably the best gift anyone could have given me.
