Ramadan fasting and Herbalife Nutrition and Health

Have a Healthy Ramadan – Fasting during Holy Month & Your Health

Ramadan is a Holy Month for Muslims all around the world, during which time strict fasting is observed in daylight hours, from dusk till dawn, sunrise to sunset.

I personally have a very fond memories of it as a child. My grandmother was a devoted Muslim and Ramadan used to be my favourite time of the year because, as I did not know in-depth the true meaning of it until I was older, I enjoyed the custom of bearing gifts for children, usually in money and new clothes. House would have been cleaned from top to bottom prior the start of Ramadan, with crispy, brand new or freshly washed and ironed bed linen, even carpet rugs would have been washed in the garden, if season allowed it, and there was this excitement and anticipation in the air. When it was time in the evening to break the fast, food was so plentiful and colourful. Some of my favourite dishes were almost exclusively cooked during Ramadan, like my favourite dish with okra – “bamija”. I guess, I have always been a bit of a foodie.

I would go to the top of the building where my grandmother used to live and wait for all the mosques to switch on the lights, marking the start of Iftar, break of a daily fast. I would rush down to report to everyone, whilst my grandmother is waiting for me with a glass of water with lemon in her hand, ready to break the fast, calm and content with herself, with a prayer on her lips before they touch the glass. Her apartment would be full with all my aunties, uncles & cousins, together with my parents, all ready to feast together, although not everyone fasted. It was a truly happy time I recall with the whole family together. Even more special now as majority has passed and I am blessed with only fond memories of my sweet and loving childhood.

The meaning of Ramadan?

Now, as an adult, I understand more about Ramadan and I came to appreciate its meaning.

While fasting is a very big part of this Holy Month and abstaining from food, drink and other physical needs during the daylight hours, the purpose of Ramadan is, I would say, more of a spiritual nature – to help men and women get rid of the habits they accumulated during the year, to teach discipline, self-sacrifice and self-control; it is a month of self-reflection, reformation and being closer to the Creator. You can almost call it as an MOT test and, when the test is over, we should be at a higher standard than when we started; it offers an opportunity to count our blessings, change ourselves for better, clean up our lives, our thoughts and our feelings. Our eyes must restrain themselves from looking at what is not whole and pure and what is unlawful; our tongue from arguments and gossip, hands from everything that does not belong to us, ears from listening words that are not pure & kind, feet from going to dirty & unpure places… Isn’t this how life should be lived, in general?

It truly is a time for devotion, generosity, charity, forgiveness. On a physical level, it is an opportunity to cleanse the bodies and, by experiencing thirst and hunger – to also sympathize with those in the world who have little to eat every day. Lessons we learn should stay with us for the rest of the year and this is an opportunity to start some healthy habits and stop some bad ones.

Healthy Eating and Hydration during Ramadan

Fasting during Ramadan, if done correctly, can be very good for our health. It is well-known that body starts breaking muscle when starved, so it is very important to eat right during this month. Food consumed during the pre-dawn and dusk meals may lead to some unwanted weight gain, but, if approached with discipline, it can be an opportunity to lose weight (or rather, body fat) and become healthier. No need to break the discipline at the end of the day.

It is very important not to break fast with a feast as that may cause weight gain. Break it slowly with some water first and a couple of dates, as an example. If eating right during Ramadan, body can also get rid of many toxins too, which is also very good for the body as it will appear more alert.

Good hydration between the fasts plays a huge part to help the detox process. You, can, however, become very dehydrated if you do not drink enough water before the fast. Hydration can be slightly more difficult if weather is hot. Islam does not require anyone to harm themselves during Ramadan, so, if you produce little or no urine, feel disoriented, confused or faint, you must stop fasting and you can compensate it by fasting at a later date.

Caffeine drinks such as tea, coffee and fizzy drinks should be avoided as caffeine is a diuretic and stimulates faster water loss through urination. Green tea is a great alternative as well as other herbal teas. Peppermint tea in particular is great for digestion.

I have created a plan for my mother who now finds it much easier and has more energy during the daylight than what she used to. She was 75 years old this February. This plan involves using some nutritional supplementation, which have proven to be a tremendous help and I touch on it in the next paragraph. The plan guides her in what & when to eat, drink and supplement. It helps her fulfill her fasting commitments a lot easier, as it is not easy at all. This year in particular, fasting period during the day is as long as 16 hours.

As far as regular food is concerned, Ramadan is no different from our normal diet. It is about making sure that we have a balanced intake of food from all major food groups, adequate amount of water, fibre, protein and nutrients. Refined carbohydrates and fatty foods should be avoided during Ramadan too.

Using Herbalife Nutrition during Ramadan

Fasting during Ramadan and Herbalife NutritionHerbalife Fasting Meal Plan includes nutritional products that can help tremendously to replenish lost nutrients during the day, to sustain healthy metabolism, increase absorption of nutrients, control hunger during the day & overeating when fast is broken, cut down unnecessary fat intake and ensure adequate protein intake to maintain muscle mass during Ramadan. This plan has been helping my mother and many like her have a lot more manageable fast. It has also helped her lose weight during Ramadan whilst preserving her lean muscle, which I monitor regularly during the month. There are the range of products that can help fill the gaps and, if this is of an interest to you, do get in touch.

Our Formula 1 Nutritional Healthy Meal is a great way to break the fast and to consume just before starting the fast. It is easily digestible meal to break the fast with and to replenish body with all the essential nutrients including vitamins, minerals, fibre, plant protein and it is a perfect meal to consume before starting a fast to ensure longer and sustained energy levels.

Our personalised plan can also help maximise hydration, may help avoid constipation developing as both hydration & fibre intake is personalised, although change in diet can be an unavoidable cause for changes in our digestion. Our plan may also prevent development of a heartburn by eliminating main culprits who cause it such as deep-fried foods, high-sugar and high-fat foods and rich, special dishes that are traditionally used to celebrate the fast.

My mother, like many muslims around the world, has been using Herbalife Nutrition for well over a decade for general health, as her ideal breakfast as well as major support during this Holy Month. Her favourite products are our Formula 1 Nutritional Healthy Meal and Thermojetics Herbal Beverage – fat burning, antioxidant rich green tea beverage that helps with hydration.

Who should take special care during Ramadan

UK NHS website provides some great information on who should and who should not be fasting during Ramadan. Whilst Islamic Law says that sick people should not fast and those that need to take tablets during the day should not fast either, people who take injections, patches, eardrops and eyedrops can indeed fast as those are not considered to be foods or drinks. Anyone with diabetes or high blood pressure should check with their doctor.

While breastfeeding women should not be fasting, pregnant are allowed, although it is not medically recommended, so it will depend whether woman feels strong and healthy enough to do it. It is also not advisable for children under the age of seven or eight. I have personally tried as a child and remember my first ever encounter with headaches, so I stopped. It is usually recommended for children once they reach puberty and fasting before this age will depend on the attitude of the parent and child’s general well-being, perhaps only advisable for a few hours in a day. What is more important is to teach them the meaning of the Holy Month. I somehow wish I was taught more as a child.

Use Ramadan to Quit Smoking

Last, but not the least, if you are a smoker, Ramadan is a great month to add extra benefit to your health by quitting smoking. Using patches during Ramadan, getting a help from a support group such as NHS Smokefree Helpline and involving friends and family members is a great idea. But, most importantly, one needs to be ready for it as many smokers claim that it is harder not to smoke during the day than not to eat. If you are ready, than this could be a great opportunity.

I have enjoyed writing this as it has brought so many happy memories of the month of Ramadan. If you are not a Muslim, I hope it gave you a useful insight into this very special month. Please feel free to reach out if you wish, have any questions or even need help with making this Ramadan more nutritious. Until then…

Wishing you and your family the blessings of Ramadan.

Ramadan Mubarak


Formula 1 Ideal Breakfast Ideas (video)

It is a common knowledge these days that having a breakfast is a must. Preferably, having not just A breakfast, but a healthy, balanced breakfast. There are many healthy breakfast options around that will leave you fuller for longer, but it still does not mean they are nutritionally fully balanced or that they fit into the optimal nutrition concept, the one that, ideally, we shuld all be aiming for. That is why Herbalife, for over 35 years now, has been pioneering Formula 1 Healthy Meal that has been used initially for weight loss, but, it also ticks all the boxes of an Ideal Breakfast Meal suitable for the whole family:

  • It provides your body with much-needed and often skipped protein (instead of carbs/ sugar and fat driven options), especially protein coming from a plant source rather than animal source;
  • It provides your body with fibre that is often low in our diets, hence so many digestive issues;
  • It provides your body with much-needed vitamins and minerals that our diet is deficient in as not only that we do not eat enough fruits and vegetables, but, even if we did, our soil is known to be deficient compared to seventy years ago, so our plants will be too, so no wonder the results of every experiment, wheather on a small or large scale involving 10 000 people, are that 100% of the subjects are proven to be nutritionally deficient.
  • Our ideal breakfast also ensures good hydration as the final element of an ideal meal.

It is simple to make, deliciously tasting, stops hunger and cravings, gives energy and is huge fun to make! The following is a YouTube video that shows why Formula 1 is an ideal breakfast and shows how it is made as well as gives options with water, milk and yoghurt and how fruit and vegetables can also be incorporated to give versatility to this really fun and healthy meal:

Click on the photo to watch the video!

The following are the healthy, balanced shake recipes featured in the video:

SIMPLE CHOCOLATE SHAKE:

  • 2 scoops of Formula 1 Chocolate (or any other flavour)
  • 250 ml soya milk/ semi skimmed milk
  • 18 grams of protein/ 220 calories/ 3 grams of fibre

CHOCOLATE DELIGHT:

  • 2 scoops of Formula 1 Chocolate
  • 2 Scoops of Protein Drink Mix
  • 1 scoop of Oat Apple Fibre
  • 250 ml cold water
  • 24 grams of protein/ 8 grams of fibre/ 220 calories

PDM or Protein Drink Mix is used in order to further decrease sugar in Formula 1 Healthy Meal. Formula 1 Shake Mix usually has in between 2.5-7 grams of naturaly occuring sugar from fruit (we use oranges and beets for ours), however, 250 ml of semi skimmed milk ads an aditional 12 grams of sugar, whist soya milk ads some too, however, slightly less. We skip that when we use PDM, which is delicious in itself and two scoops in water can be used as a delicious snack of 15 grams of protein and only 107 calories.

VERY BERRY SHAKE:

  • 2 scoops of Blueberry & Raspberry Formula 1
  • 2 scoops of Protein Drink Mix
  • 1 scoop of Oat Apple Fibre
  • half a cup of frozen berries
  • 250 ml cold water
  • 24 grams of protein/ 12 grams of fibre/ 250 calories

BERRY & BEETROOT DELIGHT:

  • 2 scoops of Vanilla F1
  • 2 scoops of Protein Drink Mix
  • 1 scoop of Oat Apple Fibre
  • half a cup of frozen berries
  • half medium beetroot (raw)
  • 250 ml cold water
  • 24 grams of protein/ 14 grams of fibre/ 270 calories

GREEN MONSTER SHAKE:

  • 2 scoops of Vanilla F1
  • 2 scoops of Protein Drink Mix
  • 1 scoop of Oat Apple Fibre
  • handful of spinach/ 1 kiwi/ few slices of cucumber
  • 1 teaspoon of organic chlorella powder
  • 250 ml cold water
  • 24 grams of protein/ 12 grams of fibre/ 280 calories

APPLE/BANANA & CINNAMON IN KEFIR

  • 2 scoops of Vanilla/ Cookies & Cream Formula 1
  • 1 scoop of Protein Drink Mix
  • 1 scoop of Oat Apple Fibre
  • 1/2 granny smith apple (or banana)
  • dash of cinnamon
  • 250 ml low-fat kefir or yogurt (if using thick yoghurt or greek yoghurt add a dash of water for consistency)
  • 26 grams of protein/ 10-12 grams of fibre/ 300 calories

Enjoy your breakfast, it is THE most important meal of the day and now you know what makes an ideal one that also can be fun, versatile and delicious.

To get onto the action, please contact me to obtain your Healthy Breakfast Nutrition Trial Pack!

Until then, thank you for watching and stay happy and healthy, always!

 

 


Skin regimen I trust…

It feels great to be 43 and often complemented on the health of my skin and asked what my skin regimen is. However, before I say what actually goes ON my skin, it is impossible to talk about skin health without talking about overall nutrition…

Healthy skin is a lot more than just skin deep, so nourishing your skin starts from the inside first. No cream or skin regimen will be a good substitute for a bad diet or lack of sleep and rest. One does not need to be a skin health specialist to say with confidence that what we eat and drink will show itself on the outside too. From personal experience, the moment there is more sugar in my diet, more fat or processed food, especially lack of water or good night’s sleep – my skin will feel it too, not just my overall body, be it digestion, energy levels or else. It is also well known that teenagers who suffer from skin conditions like spots and acne almost always benefit and see skin improvement when decreasing saturated fat and sugar in diet, starting with replacing sugary cereals in the morning with healthier and more balanced breakfast options.

So, my top nutrition tips for healthy skin are:

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February is a Healthy Heart Month and here is how we can improve our Heart Health…

Officially, February is a Healthy Heart Month. Heart disease happens to be our leading cause of death and virtually everyone nowadays will know someone who either has suffered, or still is suffering from some form of heart disease. Treatment of heart disease nowadays is merely through the prescription drugs. However, heart disease is a lifestyle disease and, as such, preventable and even reversible with the change in lifestyle, which could mean, for many, longer, quality life without prescription drugs…

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Suffer from high cholesterol? Here are 3 steps you can take to manage it…

Firstly, what is cholesterol?

Cholesterol is a natural fatty substance made in the body by the liver. It plays a vital role in the formation of cells, production of vitamin D, production of hormones, production of bile and digestion, BUT high levels can lead to an increased risk or a heart attack, stroke, developing atherosclerosis and other heart diseases… There are two types of cholesterol or lipoproteins:

  • low density lipoproteins (LDL) or bad cholesterol and

  • high density lipoproteins (HDL) or good cholesterol.

High levels of blood cholesterol from either diet or genetics will speed up the plaque’s growth faster. If the plaque bursts suddenly, it cuts off the oxygen supply to a part of the heart: which is when a heart attack can occur. The higher the level of LDL, the greater the risk of Coronary Heart Disease (CHD). The lower the level of HDL, also the higher the risk of CHD.

There are no noticeable symptoms of high blood cholesterol or dislipidaemia and it is usually diagnosed based on medical & family history and blood test results. Whilst we can not control risk factors such as family history, getting a heart friendly diet & getting regular exercise is something we all can control. These are the lifestyle factors that affect our cholesterol levels. So, whatever our age, if our lifestyle involves smoking, drinking alcohol, sedentary lifestyle, unhealthy diet, excess body weight and body fat or existing health issues such as diabetes, high blood pressure, then we are at risk of having high cholesterol. High cholesterol is not only an issue for older or overweight people.

Statistics show, according to the World Health Organisation, that 133.3 million people in the five biggest European countries (Germany, France, Italy, Spain and the UK) have high blood cholesterol.

A 10% reduction of blood cholesterol levels will result in 50% reduction in heart disease in men of 40 years old in the next 5 years and a 20% risk reduction in those who are 70 years old.

Here are practical ways we can all manage our blood cholesterol…

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No need to diet… EVER!

The four main factors that influence our weight and how we feel are*: Nutrition: 75%, Environment: 11%, Hereditary: 8%, Stress: 6%. (*Source: www.euro.who.int), so, good news is – we can change a lot through a change in lifestyle! Through science, we have learnt that Nutrition plays a major role when it comes to not just Weight Management, but also our Heart Health, Energy Levels, Immunity & Aging process, Skin Health and so on. Losing weight does not always equal health if balanced nutrition is missing! Most diets you may hear about will usually restrict calorie intake or types of food you can consume. This means, your body may still not be receiving the nutrients it needs – not just for a healthy weight, but for a healthy life – strong immune system, healthy bones, healthy digestion, healthy heart, healthy skin and so on…

Losing weight can be hard. Right? It is a FACT, actually!

Statistics show that among those who succeed in losing weight, two-thirds return to their original weight within a year. Within 3-5 years only 3% of those who have lost weight maintain this weight loss. Of the remaining 97%, 15% return to their original weight and the majority (82%) put on even more weight. These statistics may alarm you. Furthermore, contributing factors to these statistics are:

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Group of people running in field.

The Power of Accountability for Weight Loss and Fitness Goals: one key missing ingredient

After 13 years of working with clients on their personal journeys to a better health, weight loss, as well as fitness in the last few years, one thing is for sure – it can be a bumpy ride for majority and hardly ever a straight line. Many times, despite having the best mechanics for weight loss, it is the psychology that fails us, which makes me believe that 80% is the psychology and having the right mindset to reach our goals. This is probably true for everything in life, not just our health efforts.

Once we have a great plan and a strategy, it is our mindset that needs the most support.

20% of Your Success – Having A Great Plan

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Protein Balls as a Healthy Snack

Protein Balls seem to be in fashion at the moment and there are many recipes – some I tried and they are to die for, but not all would constitute as a protein snack, in my humble opinion. I have seen many with over 200 calories and under 5 grams of protein. Just adding nuts does not hugely add to protein but it can add hugely to calories. And this does not work for me. So, based on some recipes I have seen, here is the one I came up with, but promise to keep trying improving on the protein v calories ratio:

  • 150 gr of almonds (944 calories/ 32 gr protein)
  • 100 gr Herbalife 24 Powder (380 calories/ 51 gr protein)
  • 20 gr coconut oil (172 calories)
  • 30 gr of raw honey, the one that bees actually make, not industrial (92 calories)
  • tablespoon of vanilla extract or (for adults) some rum
  • for garnish: sesame seeds or desiccated coconut and/ or raw cocoa powder

Mix it all in a chopper or blender until you get thick paste and using a bit of coconut oil on your palms – mould into balls and then roll in sesame seeds or desiccated coconut and add a sprinkle of raw cacao powder and, voila, they are done. Put your feet up and enjoy… one! (I know!)

I decided to use Herbalife 24 Rebuild Strength, normally used for a recovery shake after a strength training, because it contains array of essential nutrients, but also because I just love its distinctive chocolate flavour, reminding me of Baileys. Next time, and there will be next time, I will try with our Protein Drink Mix (Vanilla) and perhaps some other Formula 1 like Chocolate, Vanilla, Cookies & Cream or Cappuccino, or perhaps even some fruity flavours.

For my snacks, I am always looking for around 8-10 grams of protein under 150 calories and this snack just about does it. Above makes 12 balls each 25 grams and they are under 140 calories and 7 grams of protein. Not too shabby at all and makes a lovely difference. I think I still prefer my Herbalife Protein Bar with an optimum amount of protein (10 gr) and calories (140gr) per 35 gr snack as they are quick and handy and already done for me, but, if you do not mind a bit of fuffing around in making them, these protein balls are amazing and will be loved by everyone in the house.

The only two questions that run through my mind are where to hide them safely so they do not disappear in a flash and how to stop myself from not eating more than one in one go as they are superb and literally each is just one bite? Hmmm… But, mmmmmm….


Merry Christmas and Happy New Year 2017

I really wanted to do a little video to address and extend gratitude to all the people who made 2016 really special for me. Here it is…

I also hope you do not mind me adding some thoughts that did not make it into the video message… I feel I should start by acknowledging that year 2016 has been a difficult year for many and my thoughts are with the people of Syria and the people who are suffering right now in various pockets of the world. As a Bosnian, I feel tremendous pain that tragedy like this is allowed to happen again and feel powerless to do anything about it, as I am sure many feel right now too. World is watching, still. I can not help wondering what can we do individually. There is almost a sence of guilt for continuing each day to live the life I do, we all do, whilst so many people are dying and have died. I turn to great thinkers of our time Dr Wayne Dyer, Ekhart Tolle and more for a perspective that I know will be different to the feelings of anger and desperation we are all currently exposed to in the media, especially social media, because I do not think those feelings will solve anything and they surely do not lead to peace.

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How to make diseases disappear, TED Talk by Dr Rangan Chatterjee

I am always excited when I hear medical professionals stepping out of the usual “disease treatment” into “disease prevention” and acknowledging the fact that nutrition plays key part in not only treating but eradicating certain, if not most, diseases. Doctors in the 1940s knew this and somehow mainstream medicine nowadays still decided to choose a path of treating diseases with medications without enough emphasis or effort on the prevention side.

Dr Rangan Chatterjee talks very passionately about it in this video in his TED Talk in Liverpool. What excites me personally is that it is also very much aligned with Herbalife and what we believe in. In Herbalife, we have always believed in nutrition on a cellular level and the fact that in order to be healthy we need to focus not on body just meeting recommended daily amount of nutrients that merely perhaps just prevent some diseases, but the fact that we need to take it to the next level and achieve optimum nutrition to build our immunity and give body enough ammunition to be healthy and immune to most lifestyle diseases.

Optimum nutrition consists of giving the body what it needs in the right quantity and balance too. We are already, and have been for some time, personalizing protein levels and there is also drive to innovate and customize all the nutrient levels in the future. Our innovative Herbalifeline Max Omega 3 tablet is one of the testaments to that. Much of our scientific endeavour is focused on areas like the micro-biome, Dr Chatterjee mentions it in this video.

You give your health a true fighting chance when nutritional levels are balanced and optimised. I am excited to see even more mainstream doctors aligned with this message as times move on… Enjoy the video!


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 (in the UK it is Formula 1 shake, Formula 2 Multivitamin & Mineral Tablets and Fibre & Herb Tablets), 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.

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, but, there are certain types of fats that are considered healthy and that are actually essential to the body.

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PROTECT YOUR GUT – PROTECT YOUR IMMUNITY

As one-third of the UK population regularly suffers from digestive illnesses such as IBS, constipation, diarrhoea, stomach-aches, nausea and sickness and cancers of the digestive tract are the largest cancer killer, actually 23% of all UK cancer mortalities, our Digestive System does deserve special attention as it must be one of the most important parts of your entire body.

“Death sits in the bowels. Bad digestion is the root of all evil!” Hippocrates, BC 400 BC

You may or may not know, however, 80% of our immunity is right there in our gut and taking care of it is an essential part of a healthy body and a stable weight management.

Small Intestine is where the majority of digestion and absorption of nutrients takes place. As our body is exposed to toxins in everyday life, such as smoking, alcohol, medications, stress, pollution, chlorine and many more, maintaining healthy digestion helps body eliminate them from the body. Without gut’s ability to neutralise and eliminate toxins from the body – weight loss is impaired and, as a result, we can experience a weight gain, as just one of the “side effects”.

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Going for my Personal Best

I have been supporting individuals to help them achieve healthy, active lifestyle for over 12 years now and I believe that my work starts with personally committing to achieving my own personal best health and body. I am a Herbalife Member, after all and I do believe that being an inspiration by leading by an example to others who are striving to change is the key to a successful business too, on top of being true to my core value of nourishing your body right as it is, indeed, the only place we have to live.
I am in a pretty good shape as it is, but, if I am honest with myself, there is always work to be done when it comes to our health, shape and general, wellness. Work is never done, there is always room for progress. Thanks to popular demand by some of my clients, here is a typical day in how I nourish my body daily and keep my energy levels high as well as keep body fat low. This plan would help with maintenance of lean muscle, help with reduction of body fat whilst provide nourishment at the optimal level, which helps with energy levels as well as slowing down the aging process. The key to healthy eating is BALANCED nutrition that help with boosting your metabolism throughout a day by stabilising your blood sugar levels to avoid fat storing as well as providing enough water, fibre, personalised protein and micronutrients, vitamins and minerals, to your body throughout a day. So, we begin with breakfast…

 

Formula 1 Healthy Breakfast

Formula 1 Healthy Breakfasts

BREAKFAST is a family affair in our household. My children were as young as 6 months when they started with the shakes and I have taken shakes throughout pregnancy too, so this is something that we ALL do and enjoy and understand the nourishment value we get from it. My children will have a smaller shake with some fruit and a honey on whole grain toast or an egg or some whole grain cereal such as porridge as an example, my husband and I will only have a 350ml shake in soya milk or greek yoghurt OR even made in water with some of our Protein Drink Mix to help with protein, but without the sugar present in milk. I also add some of our Oat Apple Fibre too to keep my fibre level high from the start of the day. I also add some fruit or even vegetables to my shake and this breakfast. It gives me 25 grams of protein per shake and over 10 grams of fibre. I add more protein for my husband, so kick starts his day with 30 grams, which is optimum for the man of his built.

My healthy breakfast is between 250 – 300 calories which is just perfect for anyone wishing to lose weight or even maintain.

This nutrition powerhouse keeps me full for hours to come, 3 hours minimum. I also add my Multivitamins (Herbalife’s Formula 2), Fibre & Herb Tablets, Herbalifeline Omega 3, Xtra Calcium and FloraFibre to all my three main meals, together with 1000mg Vitamin C once or twice a day!

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From 5-A-Day to Breakfast Everyday: Why You Should Make Time For a Healthy Breakfast

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.

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Brand new to Herbalife Nutrition or considering it? Here is what you need to know…

Thousands people every day start or are planning to start some new diet. Some choose Herbalife Nutrition. I don’t know about you, but, majority of my clients start because they were inspired by a friend, relative or colleague who had great results and can not stop talking about it and they wanted to give it a try. So, we meet up, or have a chat over the phone, start a 3-6 Dat Nutrition Trial most times and then on to a fully personalised plan with regular coaching and follow-up. I know there are many questions at this stage and a lot to take in although it is all made really simple to follow, so, I hope the following might help as it comes from personal experience as well as experience of many existing clients.

It is not a diet. It is a way of life. Start as you mean to go on.

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How to get into shape for Christmas…

With Christmas holidays right around the corner, people are gearing up for one last battle of the bulge before “goodie season” settles in. But fasting, living on lettuce leaves, or excluding entire food groups won’t cut it in the long run, because it’s just too hard as well as unhealthy and the slowed metabolism, binging, and self-recrimination that follow can make a weight problem even worse.

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Formula 1 Healthy Breakfast in Yoghurt

Our 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. Mmmmmmmmm…


Watermelon Protein Snack Smoothie

If you read any of my earlier posts, I think you will get the sense of a recurring theme – protein is the king. Meals and snack with the right balance of protein are essential to our well being as protein is a macro nutrient, nutrient we need in large amounts, as it performs major roles of building and maintaining lean muscle and maintaining normal bone, amongst other roles.

There are many sources of protein, like dairy, meat, eggs, fish, pulses, nuts. For the amount of protein we need on a daily basis (1 gram per 1 lbs of lean muscle is the figure I go with, unless we are building leans muscle, in which case the ratio is more 1.5:1) – it is a good advice to try to get at last 50% of it from vegetarian sources. Soya is a complete protein unlike beans and other plant sources. This means it has the same amino acid chain as meat proteins do, but it is a lot easier to digest as it comes from plants, making it a truly super form of protein.

So, here is another example, whilst my boys were happy with a watermelon chunks for their snack, I had to be a little bit smarter for myself and used a few chunks with Protein Drink Mix to make 15 grams of protein under 150 calories Watermelon Protein Snack. Absolutely delicious. Never tried it before using watermelon and I surely will again!

Watermelon is not just full of water, it also helps water be absorbed faster. It is also dense in nutrients. Little goes a long way as it still is a source of sugar, so, whilst healthy, slice is enough, around 1 cup (1 cup is 154 grams, 46 calories and 9.6 grams of sugar). 🙂


Our Gourmet Tomato Soup – taste and feel the difference

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! 🙂


Formual 1 Chia Pudding

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.

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