Questions often asked by people on the two shake a day plan, or those looking for healthy options, “I need protein a proper meal, that’s why I have to eat etc etc” Well, how about trying this, full of protein, can taste exactly how you want it, so low in empty and poor calories. Just give it a try and see how filling it is.

Go Meatless for Your Protein/even if its once a week, see how you feel.

Maybe you’ve decided you want to go meatless once in a while. It could be for health reasons, environmental reasons, or maybe you want to save a little cash. Even if you’re going meatless only occasionally, your meals will be more satisfying if you get in a good dose of protein. Milk products and eggs will work, of course, but if you want to go strictly with plant proteins, you might be hard-pressed to think of anything beyond rice, beans or veggie burgers. So, here’s a rundown of a few less well-known plant proteins that you might want to try.

Types of Plant Proteins

Many people are familiar with tofu, which is basically cheese that’s made from soy milk. It’s available in textures ranging from very soft to very firm. Soft tofu works great in smoothies and shakes, while firmer tofu can be marinated and grilled for a tasty meat substitute. You can also freeze it. When you thaw it out, it releases its liquid and crumbles, so it makes a good substitute for ground meat. Calories and protein content vary: generally speaking, the firmer the tofu, the higher the protein content. Six ounces of extra-firm tofu have about 90 calories and 12 grams of protein.

There’s another tofu product you may not be familiar with—tofu skin, or yuba. Yuba forms on top of the soy milk when it’s heated in the tofu-making process, not unlike the skin that forms on top of regular milk when it’s heated in a saucepan to make cocoa. It’s usually sold dried, so it needs to be soaked in water before use. But if you can find fresh yuba, you’re in for a treat. These thin, pliable tofu sheets can be cut into thin strips and added like noodles to soups or stir-fries. Or you can use yuba in place of a tortilla to make a wrap. Three ounces of ready-to-eat yuba have about 150 calories and 21 grams of protein.

Tempeh is similar to tofu in that it is made from soy. It’s made from the whole bean, not just the soy milk, which gives it a firmer, chewier texture. The soybeans are fermented, too, which gives tempeh an earthier flavor that’s usually described as nutty, meaty and mushroomy. Another plus: the fermentation reduces a lot of the gassiness that often comes with eating soybeans. Tempeh freezes well, and you can also grate it to use in dishes that call for ground meat. Tempeh is sold refrigerated, and three ounces have about 16 grams of protein and 170 calories.

If you’ve ever eaten at an Asian restaurant and seen ‘mock duck’ on the menu, it’s usually referring to seitan, or ‘wheat meat’—so called because seitan is made of wheat gluten. Seitan is usually found in the grocery store as a refrigerated block that you can slice or dice before cooking. Seitan can be baked, steamed, fried or simmered in a soup or stew. Since it has very little flavor of its own, it picks up the taste of whatever it’s cooked with. Three ounces of seitan have 90 calories and about 18 grams of protein. It should go without saying that if you’re gluten sensitive, this would not be the protein for you.

You may be less familiar with Mycoprotein, derived from a microfungus that’s cultured and grown in large vats. It’s not unlike the way yeast (also a fungus) is cultured to produce the familiar product we use for baking. The mycoprotein is then incorporated into all sorts of meat alternatives that have a texture very similar to chicken and a mild mushroom-like taste. Most offer at least 10 grams of protein per serving, but calories can range from 90 per serving to more than 200, depending on the item. If you’re vegan, read labels carefully—some mycoprotein products contain egg white as a binder.

  • Start every day with good nutrition, if time is an issue have the fastest fast food in the world, make a shake, look at the wonderful flavours and start your day with a healthy shake, sports products and personal care products .  Available from the supermarket of the gift of health nutrition:
    https://t.co/vcEOTgYwSu
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Yes, You have seen this detail before but with the warm weather I thought it worth bringing it to your attention again, Hydration is not good, it’s essential to life! the main composition of your body is liquid. Why is hydration good for you? It keeps you alive.

Why is hydration good for you?

Fluid can be fulfilled from a combination of not only water but also food, contributing to our daily water consumption, yet, the amount varies widely.

Milk, fresh fruits and vegetables are among the foods with a very high concentration of water. This provides us with a wide variety of beverages, where better hydration can be accomplished.

Even though teas and coffees contain caffeine which promotes water loss from urine, if consumed in a controlled way it contributes to our daily water intake. Herbal teas are preferred over regular teas or coffee as they tend to have lower caffeine content.

Herbalife Instant Herbal Beverage is a herbal beverage with tea extracts from a combination of green tea, orange pekoe tea, malva, hibiscus and cardamom. Besides contributing to your water intake, Herbalife Instant Herbal Beverages are low calorie and provide 85 mg of caffeine per serving. Which helps increase alertness, and can make you feel energetic which is needed more during breakfast. It comes in different flavours, and can be consumed cold or hot.

Why not use your favourite Herbalife Instant Beverage flavour to make Ice-tea? A very convenient way to drink during the summer period where you can customise your beverage with different flavours from fresh fruits and herbs.

Drink at least three litres of water a day more when its hot, beer,wine,tea, coffee don’t count, your body needs water, ensure your children are protected from the sun and kept hydrated.

Most people believe health nutrition is going without, We have the five meal a day plan A shake for breakfast, a shake for lunch and a sensible meal for dinner, Plus two snacks AM and PM, some snack ideas for you. his dp25 Healthy Snacks for 150 Calories or Less

25 Healthy Snacks for 150 Calories or Less

Snack smart! Here are 25 great snacks with 150 calories or less.

If you’re running out of healthy snack ideas, today’s post is for you. Ideally, healthy snacks should consist of some beneficial carbohydrates and a bit of protein. The protein helps to satisfy your hunger, and the healthy carb sources (like fruits, vegetables and whole grains) have water and fiber in them, so they help to fill you up.

We all get into ruts with our eating, and snacking is no exception. If you’re turning to the same old snacks every day, here are some healthy snacks to try—all for 150 calories or less.

 

Protein Snack Bar

    • – There are plenty of snack bars to choose from with 150 calories or less. For the most staying power, look for one that has some protein—10 grams or so per serving is a good target.

Mini Smoothie

    • – Whip out your blender and make a snack-sized smoothie with ½ cup (125 ml) low-fat milk, ½ cup (75 g) of frozen berries and a scoop (12 g) of vanilla protein powder. About 140 calories, 8 grams of protein.

Greek-style Vanilla Yogurt and Fruit

    • – One single-serve (5.3 oz/150 g) carton of yogurt + ½ cup (75 g) sliced strawberries. Sprinkle with nutmeg or cinnamon. About 145 calories, 13 grams of protein.

Low-fat Cottage Cheese + Chopped Veggies

    • – ¾ cup (160 g) low-fat cottage cheese + ½ cup (60 g) chopped mixed veggies (carrots, cucumber, peppers). Add a few twists of fresh ground pepper. About 130 calories, 21 grams of protein.

Vegetables and Hummus Dip

    • – 1/3 cup (80 g) hummus + cucumber, carrot, celery sticks. About 150 calories, 6 grams of protein.

Nonfat Latte

    • – Made with 12 ounces (360 ml) low-fat milk or soy milk. Sprinkle with cinnamon. About 150 calories, 6-12 grams of protein.

Hard-boiled Egg on Tomato Slices

    • – Slice a medium fresh tomato and one hard-boiled egg. Top tomato slices with egg slices, season with salt and pepper. About 120 calories, 6 grams of protein.

Edamame Soybeans

    • – Drop 1 cup (150 g) frozen edamame soybeans (in the pod) into boiling water for a few minutes. Sprinkle with a little salt or soy sauce. About 150 calories, 12 grams of protein.

Tuna + Avocado

    • – Pop open a single-serve can or pouch (2.5 oz/75 g) of tuna and mix with ¼ medium avocado, mashed. About 150 calories, 18 grams of protein.

Turkey Sticks

    • – 3 ounces (90 g) roasted turkey breast wrapped around ½ medium cucumber cut into sticks. About 120 calories, 25 grams of protein.

Tortilla + Beans

    • – Heat up two corn tortillas, top with 1/3 cup (50 g) cooked black beans and tomato salsa. About 140 calories, 7 grams of protein.

Vegetable Soup + Low-fat Cheese

    • – Heat up one cup (250 mL) of low sodium vegetable soup and top with 1 ounce (30 g) grated non-fat mozzarella cheese. About 150 calories, 14 grams of protein.

Rice Cake + Nut Butter

    • – Spread one rice cake with 1 TBSP of almond butter. About 135 calories, 5 grams of protein.

Shrimp + Cocktail Sauce

    • – 3 ounces (85 g) cooked whole shrimp dipped in 3 TBSP of salsa or cocktail sauce. About 150 calories, 20 grams of protein.

Quick Spinach and Egg Cup

    • – Put ½ cup (75 g) frozen chopped spinach in microwaveable coffee mug. Microwave on high 30 seconds. Pour 1 beaten egg, seasoned with salt and pepper, on top and microwave another 90 seconds, stirring after 45 seconds. About 100 calories, 6 grams of protein.

Quick Quinoa Salad

    • – Mix together ½ cup (90 g) cold leftover cooked quinoa, with ¼ cup (30 g) minced veggies/parsley + 1 oz (30 g) fat-free feta cheese. Drizzle with lemon juice, season with salt & pepper. About 150 calories, 16 grams of protein.

Sweet Potato with Yogurt

    • – Top ½ medium baked sweet potato with ½ cup (100 g) of plain nonfat Greek-style yogurt. Sprinkle with nutmeg. About 115 calories, 10 grams of protein.

Quick Bean Salad

    • – Mix ½ cup (80 g) cooked white beans + 1 small chopped tomato + 1 TBSP of low-fat Italian salad dressing. About 150 grams, 8 grams of protein.

Tempeh Wraps

    • – Slice 2 ounces (60 g) tempeh into long sticks. Wrap with thinly sliced cucumber. About 120 calories, 11 grams of protein.

Roasted Garbanzo Beans

    • – Drain a 1-pound (454 g) can of garbanzo beans. Toss with 2 tsp olive oil, salt & pepper. Roast on cookie sheet at 400 degrees, 30 minutes or until crunchy. Let cool. 1/3 recipe = about 150 calories, 12 grams of protein.

Turkey Jerky + Fruit

    • – 1/8 medium-sized cantaloupe melon + 1 ounce (30 g) low sodium turkey jerky. About 100 calories, 14 grams of protein.

Soy Nuts + Fruit

    • – 1/3 cup (30 g) dry roasted soy nuts + 1 small peach. About 150 calories, 11 grams of protein

Oatmeal with a Protein Boost

    • – Cook 1 packet of low-sugar instant oatmeal in water; stir in 1 TBSP (6 g) plain protein powder. About 150 calories, 9 grams of protein.

Salmon and Crackers

    – Mix 2 ounces (60 g) canned salmon with 1 TBSP of Dijon mustard. Spread on a 4 medium-sized whole grain crackers. About 145 calories, 13 grams of protein.

The Important thing to remember is the five meal a day plan, shake for breakfast and lunch, sensible meal in the evening, dont starve yourself! to lots of yummy snacks to choose from.

  • Start every day with good nutrition, if time is an issue have the fastest fast food in the world, make a shake, look at the wonderful flavours and start your day with a healthy shake, sports products and personal care products .  Available from the supermarket of the gift of health nutrition:
    https://t.co/vcEOTgYwSu

Today we looking at something really easy to do to improve your health and get better results in energy and losing body fat, that are also easy and yummy! Nine Food-Swap Ideas for a Healthier Diet

Nine Food-Swap Ideas for a Healthier Diet

Trying to make your diet healthier, but don’t know where to start? Just a few easy food swaps can give your diet a nutrition boost.

Knowing how to choose a healthy diet is one thing, but putting healthy eating into practice can sometimes be a lot harder to do.We are going to show you nine food swaps that can put you on the path to healthy eating in no time.

Sure, your diet would probably be a lot healthier if you cut back on fats and sweets, opted for leaner proteins, ate more fruits and vegetables and chose better snacks. But all that can seem overwhelming—especially when you can barely even manage to work in a banana or a side of green beans every once in a while. When you feel as if there are too many things to change all at once, you may decide it’s simpler to just do nothing. So, why not try making a food swap plan instead and in the process, make your daily diet a whole lot healthier? Here are some ideas:

Nine Easy Food Swaps to Make Your Diet Healthier

1) Protein shake instead of bowl of cereal.

A bowl of cereal with milk is quick and easy, but you can pack a lot more nutrition into an equally easy protein shake.

Why it’s better: A protein shake made with protein powder, milk or soy milk and fruit will give you more protein, which gives your meal more staying power. Plus, the fruit contributes vitamins, minerals and filling fiber. Since you’ll be drinking the milk, rather than leaving it at the bottom of the cereal bowl, you’ll get a good dose of calcium, too.

2) Plain yogurt and fruit instead of pre-mixed yogurt.

Pre-mixed fruit yogurt has very little fruit,
and often a lot of sugar. It really doesn’t take that long to slice some fresh fruit into plain non-fat yogurt and drizzle with a little honey or maple syrup. Or, zap some frozen fruit in the microwave for a minute or two, then stir in your yogurt.

Why it’s better: You’ll be getting more fruit and fiber, more protein and less sugar.

3) Spinach salad instead of iceberg lettuce.

Leafy greens are great, but some greens like spinach are nutrition superstars. Instead of lettuce, try making salads with mild baby spinach.

Why it’s better: A serving of spinach has three times more potassium, calcium and vitamin C, and
50% more vitamin A than a serving of iceberg lettuce.

4) Beans instead of rice or pasta.

Starchy sides of white rice or regular pasta don’t pack the vitamins, minerals and fiber that whole grains do. While brown rice or whole grain noodles would be better, a serving of beans offers up even more nutrition.

Why it’s better: Swapping in beans for a side of rice or pasta means you’ll get more iron and more
protein.

5) Edamame soybeans instead of chips.

When you’re craving something savory for a snack, try some edamame soybeans instead of salty crisps. Look for bags of frozen edamame in the pod at your grocery store. After a five minute dip in boiling water, they’re ready to eat.

Why it’s better: A half-cup of shelled edamame soybeans has about 9 g of fiber, 11 g of protein, and around 10% of your daily needs for vitamin C and iron—all for about 120 calories. Show me a crisp that can do that! Also, it takes time to remove the beans from the pods, which slows down the rate at which you eat.

6) Canned salmon instead of canned tuna.

Canned tuna is a great food, but canned salmon (which works well in most recipes calling for tuna) has a nutritional advantage since it contains more beneficial fat.

Why it’s better: Wild-caught salmon (nearly all canned salmon is wild) contains a higher proportion of omega-3 fatty acids compared to farmed salmon. Being a fattier fish, a serving of salmon has about twice the omega-3 fatty acids as a serving of tuna.

7) Avocado instead of mayonnaise or other fats.

Avocado can be a great substitute for less healthy fat sources in all kinds of dishes. One of my favorite ways to use it is to replace the mayonnaise used in tuna (or salmon!) salad. Mashed avocado can replace fatty dressings and sauces: it makes a great dip for raw veggies, and it’s wonderful on grilled fish or chicken.

Why it’s better: Avocado is a good source of monounsaturated fatty acids, similar to what’s found
in other beneficial fats like olive oil and nuts.

8) Berries instead of orange juice.

If you’re trying to work more fruit into your diet, whole fruit is the way to go. The calories in fruit juice can add up quickly, and juice just doesn’t fill you up.

Why it’s better: Fiber is what makes whole fruits more filling compared to fruit juice, and berries
are some of the highest fiber fruits around. Spend 50 calories on a serving of raspberries, and you get a whopping seven grams of fiber in return.

9) Veggie burger instead of beef.

If beef burgers are a menu staple, try this food swap. Go for veggie burgers made with soy protein or beans instead. When they’re crumbled on top of a salad or nestled on a whole grain bun with plenty of onion, lettuce and tomato, they’re a pretty good substitute for the real thing.

Why it’s better: You’re getting your protein from a plant source, which means a lot less fat and saturated fat than what you’d get from the ground beef.

  • If this makes you want to try these truly brilliant products click on the link below!
  • Start every day with good nutrition, if time is an issue have the fastest fast food in the world, make a shake, look at the wonderful flavours and start your day with a healthy shake, sports products and personal care products .  Available from the supermarket of the gift of health nutrition:
    https://t.co/vcEOTgYwSu

Since the birth of meal replacement there has been opinion often based in poor information, This company has fought every establishment and the result is that this is the best way of delivering super food to your body. Four Reasons Why Meal Replacements Are Ideal Functional Foods

Four Reasons Why Meal Replacements Are Ideal Functional Foods

Functional Foods

With scientific and technological advancements in both nutrition and food science and an increasing demand for personalised nutrition, consumers can select from an array of functional foods and make them part of everyday life. Within the EU, the, there is no regulatory definition of “functional food,” but according to The British Nutrition Foundation, “the term ‘functional’ is sometimes used to describe foods and drinks that are enriched with particular nutrients or substances that have the potential to positively influence health over and above their basic nutritional value.”

All foods have some function, but there’s a difference with those deemed to be “functional foods.” According to Academy of Nutrition and Dietetic position paper: “All food is essentially functional at some level as it provides energy and nutrients needed to sustain life. However, there is growing evidence that some food components, not considered nutrients in the traditional sense, may provide positive health benefits.”

Why Meal Replacements Qualify as Functional Foods

Meal replacements come in various forms, like Herbalife Nutrition Formula 1 Shake or Formula 1 Express Meal Bars, and they have some common characteristics, beyond taste, aroma or nutritive value, that make them functional foods:

  • These products support weight loss and weight maintenance, through portion control and by providing the nutrients our body would need per meal.
  • They are rich in protein, which supports the maintence and growth of muscle mass.
  • All European meal replacement products are fortified with vitamins and minerals.

Meal replacements are a category of functional food that provide a variety of healthy benefits. Traditionally used for weight management, evidence has accrued in recent years suggesting they provide a host of other benefits, including maintenance of lean body mass, lower glycemic index and by serving as a source of daily nutrition to help fill nutrient gaps in the diet.

  • If this makes you want to try these truly brilliant products click on the link below!
  • Start every day with good nutrition, if time is an issue have the fastest fast food in the world, make a shake, look at the wonderful flavours and start your day with a healthy shake, sports products and personal care products .  Available from the supermarket of the gift of health nutrition:
    https://t.co/vcEOTgYwSu

Here are some more resources for information about functional foods:

Author: Andrew Shao, Ph.D., vice president, Global Government Affairs, Herbalife Nutrition

This is a great little insight to a no nonsense view of these amazing products and how they make you feel, amusing coming from a county of people that speak their mind. The Yorkshire Gentleman Starts the Day With Herbalife.

The Yorkshire Gentleman Starts the Day With Herbalife

The Yorkshire Gentleman was sent product samples for review purposes, all thoughts portrayed are his own.

How often have you skipped breakfast or turned to quick convenience food because you were in a rush? Breakfast really is an important meal of the day and sets you up for the day ahead. Can you be sure you’re getting the right balance of nutrients from your breakfast? That’s where Herbakife come in with their range of products.

Most people probably miss breakfast because they don’t have time to make something fresh, tasty and nutritious like poached eggs and smoked salmon on toast. The Formula 1 shake is a quick and easy way of having a nutritious breakfast as part of a calorie controlled diet. The shake is available in 9 different flavours so there’s one to suit everyone’s tastes! With so many different flavours, there’s endless combinations to try. Shakes don’t have to be boring… you can add fruit, spices, oats, dried fruit or seeds! There’s even a recipe for the festive season.

The thing I like about the Formula 1 shake is how quick and easy it is to make up even when you add fruit and other ingredients. Each Formula 1 shake is high in protein (18g per serving) from dairy and soy which helps build lean muscle and is only 220 calories per serving. What’s more it’s packed with essential vitamins and minerals to help you maintain a healthy diet and contribute to the reduction of tiredness and fatigue. You might be thinking how can a  shake fill you up? Formula 1 is nutritionally balanced and its protein rich so helps you feel fuller for longer. They even do a free from Formula 1, which is free from lactose, gluten and soy.

As part of a morning routine, you can also incorporate a herbal beverage which is infused with green and black tea along with plant extracts intended to revive and refresh. You can make this drink either hot or cold, but I much prefer it cold as it tastes just like tropical squash and its available in 4 different flavours! It contains caffeine to help improve concentration and alertness. And the best part, its only 6 calories!

If you’re anything like me, you’ll struggle to get anywhere near to the recommended daily water intake of 2 litres. For me, the aloe mango concentrate drink is a great way of turning plain old water into a more interesting and tasty drink. By adding  natural sweetness I think you’re more likely to drink more therefore helping you achieve that daily 2 litre goal. It contains no added sugar and is low in calories. Make sure you check Herbalife’s wide range of products for all your health and fitness supplement needs.

  • If this makes you want to try these truly brilliant products click on the link below!
  • Start every day with good nutrition, if time is an issue have the fastest fast food in the world, make a shake, look at the wonderful flavours and start your day with a healthy shake, sports products and personal care products .  Available from the supermarket of the gift of health nutrition:
    https://t.co/vcEOTgYwSu

If you ever wanted some motivation to improve your health and feed your body 100% nutrition read this!!! Vanisha’s 5 week to 5K plan with Herbalife

Vanisha’s 5 week to 5K plan with Herbalife

*The Life Of Vanisha was sent product samples for review purposes, all thoughts portrayed are her own.

  • If this makes you want to try these truly brilliant products click on the link below!

 

  • Start every day with good nutrition, if time is an issue have the fastest fast food in the world, make a shake, look at the wonderful flavours and start your day with a healthy shake, sports products and personal care products .  Available from the supermarket of the gift of health nutrition:
    https://t.co/vcEOTgYwSu

 

When someone says to you “let’s go for a run”, what’s the first thing that goes through your head? Are you whizzing through the many things that you would much rather do than go for a run? Are you dreading the thought and cannot think of anything worse? Or is it something that you actually welcome the idea of?

For many of us, including me, it certainly isn’t the latter. As someone who is a regular gym-goer, it may surprise many that going for a run isn’t at the top of my to do list, opting for classes like Body Pump or Spinning, and just straight up avoiding putting my running shoes on and going to the park. Even when I use the treadmill at the gym, I much prefer doing a fast paced uphill power walk, than a run. I’ve always just associated running as just something I can’t do.

Anytime I’ve been out running with husband, well attempted to, he’s always outrun me, or I’ve always been the one slowing him down, or struggling to keep up. I’m hoping that any of you reading this can either mirror these opinions, or understand exactly where I’m coming from.

When Herbalife got in touch with a 5 week to 5k plan, I welcomed the opportunity to really test myself. I’ve now completed 2 weeks of this plan, and have been to able to slowly build up my stamina.

I’m someone who likes a structured plan when I’m working out, and although I’ve read many times about different 5 week to 5k plans, there were differing starting points. The one element that I did get from all plans, however, was that it took time to build up to being able to run 5k – it wasn’t something that was just going to happen overnight.

 

WHO ARE HERBALIFE

Ok, so admittedly, when I first thought of who Herbalife were, I thought of the direct sellers on Facebook who are forever posting about the benefits of such and such products. I never really paid attention to what was being posted, as I associated Herbalife with the other “healthy living” direct sales products that were available to us. And, as always, it’s only really when you do try out the products that you do take a different stance on things.

Herbalife  focus their products mainly on improving nutrition and personal care, rather than having a main focus on weight loss. Many of their products are nature inspired, with a focus on wellness.

 

WHERE TO START WITH A PLAN

Starting any sort of fitness plan can be quite daunting at first, especially if you’ve either just got back into fitness and working out, or you’re a newbie and wanting to make lifestyle changes for the better.

As with any workout, always start off with a full body stretch and warm up to not only prepare your body before a workout, but to help you recover after a workout. The last thing you want is to be feeling sore a day a so after a workout. There’s the just worked out feeling, and then there’s the what was I thinking feeling.

Go through a circuit of jumping jacks, skipping or walking lunges, for example, for a warm up, and calf, shoulder and tricep stretches.

Prior to working out I had the formula 1 sport shake by Herbalife. The shake is a healthy meal replacement, so if you are looking to manage your weight this is a good shake to have before a run. The shake contains about 18g of protein, which can help grow lean muscle, and I mixed 2 scoops in almond milk (though you can use semi-skimmed milk). I tend to drink any protein/meal replacement shakes about 2 hours before I workout.

 

WEEK 1

During your first week, this is where you’ll burn a higher percentage of fat as you’ll start to train your body to burn fat as energy. You’ll need to ease into running at a slow and steady pace, rather than being tempted to just zoom straight ahead.

I started off by running for 1 minute and then walking for about 90 seconds. I did this set for 30 minutes three times in the first week so that my body got used to it.

It’s important to gradually build both distance and intensity with the programme, and allow your body to really adapt to running. For someone who isn’t a runner, the first day I did this I struggled. Like, really struggled. It was foreign to me, and I was just counting down the seconds until it was over. But the feeling of actually getting through the 30 minutes is such a sense of accomplishment.

WEEK 2

This week does get slightly easier, as your body should be used to the intensity of running. During the second week I found that I was actually eating a lot more healthier than I had done previously, and that I was actually paying attention to what my body needed, rather than eating what I thought would make myself happy.

In week 2 you should try to run for 2 minutes and walk for 1. Set your own pace, it isn’t race, it’s more about building up your stamina.

THINGS TO REMEMBER

As with any workout, always make sure you carry a bottle of water with you and keep hydrated throughout your entire workout. However, drink when you’re thirsty, rather than drinking large gulps as this will give you a cramp. During my workouts, I drank the Hydrate electrolyte drink, which helped give me energy and nutrients such as calcium, magnesium and B vitamins. You simply need to mix one sachet with 500ml of water and you’re good to go.

Always make sure you stretch before and after a workout, to really relieve your muscles from all the hard work it’s just been put under. You’re only really going to get what you put in to this workout plan, and the sense of accomplishment is amazing after each week.

I’ll be updating how I got on with the second half of the plan in the next few weeks.

Have you tried a 5 week to 5k plan?

 

  • If this makes you want to try these truly brilliant products click on the link below!

 

  • Start every day with good nutrition, if time is an issue have the fastest fast food in the world, make a shake, look at the wonderful flavours and start your day with a healthy shake, sports products and personal care products .  Available from the supermarket of the gift of health nutrition:
    https://t.co/vcEOTgYwSu

Today I thought I would share some simple tips to get you motivated to do a little exercise (No not a marathon or climb a mountain) remember exercise is only 20% of getting fit the other 80% is what we eat. So these tips are just to give you a little motivation and assurance you don’t need a gym or pound the street’s.

7 ways to stay motivated to exercise

You’ve been told the benefits of exercise a thousand times and you know what you should be doing, but it can be so easy to find excuses. ‘I’m comfortable on the sofa’, ‘My favourite TV programme is on’, or ‘It looks so cold outside’.

We’ve heard them all before, so how do you get (and keep) the motivation to get up and exercise regularly?

Plan.
Leading a busy life, it can be hard to think there is room to fit in daily exercise. Make exercise a priority and plan it into your daily routine. Don’t make it optional. It also helps to plan exercise when you’re more likely to enjoy it. For example, if you find it hard to get out of bed in the mornings at the best of times, don’t try and exercise in the mornings. Try your lunch break or after work.

Get your gear on.
The first step (and often the hardest is just putting on your shoes and exercise gear). Once they’re on, it’s much easier to get going. Even better, treat yourself to something new. It’s surprising how a new pair of running shoes, item of clothing, or new gadget can encourage you to ‘try them out’. Plus you look good and feel good!

Variety is essential.
Change your running route, try cycling instead, or swim in an outdoor pool instead of indoors. Keep it interesting by changing parts of your workout so you don’t get bored. The gym can quickly become a sterile environment, so if you’re a gym go-er, throw in the occasional outdoor session.

Make it social.
Exercise with friends, have a laugh and you’ll keep each other motivated. They offer you support, can give positive feedback and make it fun! Alternatively, try group fitness classes or join a local team. If you thrive on competition, team sports are great. As is exercising with someone who’s slightly better than you so you are always are pushing yourself to keep up.

The art of distraction.
Exercising to music or while chatting to friends keeps you distracted. You may just find yourself exercising for longer or finishing quicker than you thought. If you’re at home, try exercising while watching TV or during the ad break.

Have realistic goals.
You may not be planning to run a marathon, but it’s important to have goals and put them into practice to keep yourself motivated along the way. But be realistic! Don’t set them too far above your level that you’ll never achieve them. Write them down and remember to review them regularly as your fitness improves.

Don’t forget to reward yourself.
It could be running an extra mile or losing a couple of pounds, but as you reach your personal goals and are happy with your performance, reward yourself. You might give yourself a day off or buy a new pair of jeans. Be proud of yourself.

Always remember the feeling you get after exercise – endorphins flying around your body, you feel healthy and pleased with yourself. Next time you’re thinking of skipping a session, remember this feeling and get exercising!

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What is Nutrient Density and Why Is It Important? Getting Maximum Nutrition Per Bite, What an interesting question! Dr David Heber wrote a book some years back “What colour is your Diet” worth reading. Once you understand what your body needs a little about micro and macro nutrients, food becomes fun Bright and delicious, and a super fuel for life.

What is Nutrient Density and Why Is It Important? Getting Maximum Nutrition Per Bite

Whenever you eat foods, you are getting a certain number of calories. But what else are you getting? Nutrition is more than calories alone and it takes well-balanced meals to get all the protein, healthy carbohydrates, healthy fats, vitamins and minerals we need every day.

There are many ways to encourage healthier eating as in the UK Food Standards Agency which advise eating more fruits and vegetables, lean proteins and whole grains. As we look at changing diets, there is often advice to reduce all processed foods, but some processed foods are also healthy and need to be differentiated from those that are not as good for you.

Dr. Adam Drewnowski, a professor at the University of Washington School of Public Health and a member of the Herbalife Nutrition Institute editorial board, developed the concept of nutrient density which is a measure of how much nutrition you get per calorie eaten. The reason he developed this measure of food quality was to be able to look at the economics of nutrition. By comparing the nutrient density of a variety of foods to the cost per calorie, he was able to establish that the foods with the highest nutrient density are those that cost the most.

For example, fruits and vegetables, which have vitamins, minerals and antioxidants, provide very few calories. The average fruit serving has only 70 calories and the average vegetable serving has only 50 calories per serving, but they are among the most expensive foods per calorie. Not surprisingly, high sugar and high fat foods have the lowest nutrient density providing the fewest nutrients but many calories. An 8 ounce cola has 150 calories with lots of sugar and no vitamins or minerals of value. Vegetable oils used in preparing snack foods like potato chips have 135 calories per tablespoon and the fat is often hidden in cookies, crackers, chips and pizza.

Some people make the mistake of condemning all processed foods, but processing foods can make their nutrients more available. For example, lycopene from tomatoes is liberated by heating before producing pasta sauces or soups and is more available to the body than lycopene in a fresh tomato. The best way to use nutrient density is to read food labels and assure that you are getting food value for the calories you are eating in the form of lean meats, plant proteins, vitamins, minerals and phytonutrients. If you are looking for a quick snack even when you are not hungry, reach for a fruit or vegetable.

Author: David Heber, M.D., Ph.D., F.A.C.P., F.A.S.N., chairman, Herbalife Nutrition Institute

For the times during the day when time is an issue have a healthy meal replacement recommended by Dr David Heber these are all found at the Gift Of Health online store.

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  • Start every day with good nutrition, if time is an issue have the fastest fast food in the world, make a shake, look at the wonderful flavours and start your day with a healthy shake, sports products and personal care products .  Available from the supermarket of the gift of health nutrition:
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Today’s Nutrition is aimed at Men and Women based inside all day under artificial lighting and looking at screens and shut in their own work spaces. Nutrition is not only the inner but also the outer! the largest part of your body is your skin, if you don’t look after it, where will you live?

7 Tips to Look Your Best at Work

You spend so much time working. Isn’t it worth the effort to look your best? Looking and feeling great will boost your confidence and perhaps your productivity, too.

Today, it’s pretty easy to point out a lawyer, banker, barista or digital artist based on how they’re dressed. Some co-workers are focused on being on trend and up with the latest fashion, while others are less concerned with their look. No matter where you fall in this spectrum, it’s important to at least think about how you want to showcase your personal brand in the office. Here are seven ways to help you look your best at work.

Have a good skincare routine

Office lighting can be draining to skin tones and accentuate dark circles. If that’s the case where you work, then simply accept it. At the very least, you know everyone in your office is in the same boat.

What can really help is creating a good skincare regime to develop flawless, healthy-looking skin. Remember to cleanse your face morning and night, and invest in a quality face mask for midweek use to keep your skin looking fresh.

Take a break

It’s likely you won’t look your best at work if you spend all day trapped indoors. Follow the golden skincare rule of wearing sunscreen, and try to get outside for a short break. And, no, popping out for a cigarette does not count. A walk around the block can make a world of difference to your skin.

Get up and move

If you have no time to take a break, then fitness expert Samantha Clayton recommends stepping away from your email and walking over to a colleague’s desk instead. She encourages the movement, and I encourage the face-to-face interaction.

That’s not all: Talking, laughing and gesturing will make you seem more approachable among your colleagues and stop you from blending in with the scenery.

Look away from the computer

Staring at a computer monitor for hours does not help us look our best at the office. Do yourself a favor, regularly look away from your monitor and you’ll benefit your eyes and your work.

Take care of your hands

I cannot stress enough the importance of moisturizing. Keep some hand moisturiser at your desk and remember to use it.

If you don’t like the feel of greasy hands, then try this technique: squirt a little moisturizer onto the back of one hand and use the back of your other hand to rub in the hand cream. With this method, you’ll avoid getting moisturizer across your keyboard, mouse and phone.

Stay hydrated

Check your office policy and see if you’re allowed to use a mini humidifier. A humidifier will help combat dry air, which is a common side effect of constant air conditioning. If bringing in electrical appliances is a no-no, take a low-tech approach and remember to drink water throughout the day to stay hydrated from the inside out.

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Dress right

Whether you have a specific office dress code or you can relax with a more casual look, make sure you’re always comfortable. If you have straps digging in or if you can’t walk in those shoes, then choose another outfit. No matter how good an outfit looks when you first put it on, you won’t look your best at work if
you’re distracted and uncomfortable all day.

Ditch anything that’s worn out. This one can be hard if you love a certain item, but wearing something that’s frayed or has seen better days isn’t going to help you make a great impression. You don’t need to break the bank to look your best at work, but keep your clothes clean, ironed and neat.