Change Your Body Composition with a High Protein Breakfast, I guess for most the shake is the best deal? So many people say “Yes, but I like to have real food! well if you have the time and ingredients here are a few tips.

Change Your Body Composition with a High Protein Breakfast

Here’s a great reason to eat a high protein breakfasthaving a high protein breakfast will help you get your protein needs evenly distributed through the day

While most people do manage to eat something in the morning, there are still about people who routinely skip breakfast. Not surprisingly, the numbers are highest among teens and young adults. Many of them say they simply don’t have time to eat breakfast in the morning. But even for those who do eat breakfast, it’s hardly protein-packed. The top three breakfast foods are cereal, toast and bananas.

Even though breakfast is often called “the most important meal of the day”—and a healthy habit that has been linked to a reduced risk of weight gain—much of the benefit may depend on what that meal actually consists of.

A recent study* showed that those who ate a higher protein breakfast has more stable blood sugar levels throughout the day, and the that breakfast helped them feel more full during the day. In fact, those who ate a high protein breakfast every morning ended up eating less food over the course of the day. This was about 400 calories less than their usual intake, resulting in them losing body fat.

The key to eating 35 grams of protein within a 350-calorie limit is to choose high-quality proteins. These include eggs and egg whites, nonfat and low-fat dairy products (milk, cottage cheese, Greek yogurt) and lean meats, as well as protein powders that can be added to shakes or stirred into scrambled eggs for a protein boost.

High protein breakfast ideas with less than 350 calories

  • Protein shake with protein powder and 1 cup (240mL) low-fat milk, ½ cup vanilla Greek-style yogurt and fruit. (36g protein, 280 calories)
  • 1 cup low-fat cottage cheese topped with 1 diced hard-boiled egg and chopped mixed vegetables (tomatoes, peppers, cucumber), sprinkled with salt and pepper. (34g protein, 265 calories)
  • 5 ounces (150g) canned salmon mixed with a dab of mustard. Spread on 5 wholegrain crackers and top with sliced tomato. (33g protein, 300 calories)
  • 1 slice 100% whole grain toast topped with 4 ounces (120g) sliced turkey breast and ¼ sliced avocado. (37g protein, 320 calories)
  • OR,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.  Available from the supermarket of the gift of health nutrition:

*1 Bauer LB et al. Int J Obesity. June 1, 2015.


Some things you should consider for yourself and your children at the start of every day! 7 Reasons to Start Your Day With a Healthy Breakfast

7 Reasons to Start Your Day With a Healthy Breakfast

#1: Protect your health with essential nutrients

Kick-start your day with much-needed nutrients!  As well as providing energy (calories), a healthy breakfast can give you the  nutrition your body needs, including fibre, vitamins and minerals. Breakfast should provide between 15 25% of the total daily energy intake, and remember: it’s not just about having any breakfast – it’s about having a healthy breakfast.

#2: Take control of your weight

Skipping or eating a breakfast that lacks of nutrients can make you more likely to reach for unhealthy, high-calorie foods later on*. In fact, research shows that individuals who consume a good quality breakfast tend to have a healthier daily food pattern than those who don’t.

#3: Muscle maintenance 

Protein is essential for developing and maintaining muscle, and our body relies on the protein in our diet to help us do this. As your body can only use so much protein at one time, it’s important to space out your protein intake throughout the day.

#4: Healthy skin

Beautiful skin starts with nourishment from within. Drinking water and enjoying a healthy breakfast are two healthy habits which will help you obtain the needed nutrients for every organ and system in your body, and the skin is no exception.

#5: Boost your metabolism

Eating a healthy morning meal and smaller portions more often throughout the day will help to balance your energy and enable your body to be more efficiently use of the calories available. Simply relying on two large, heavy meals per day puts too much pressure on your body, will make it easier to control your calorie intake if you have 3 main meals and 2 snacks.

#6: Power your brain

Improved mental performance, concentration and mood** – three more reasons to enjoy a morning meal! Without breakfast, you may struggle to focus and are more likely to be irritable and tired. And don’t forget to re-hydrate after a night’s sleep too, staying hydrated will also help you to concentrate throughout the day.

#7: Energy lift

Breakfast literally means to ‘break the fast’ and helps to top up the energy stores that your body has used overnight to repair and renew. Vitamins and minerals also contribute to the reduction of fatigue, meaning a healthy breakfast can actually help you avoid the mid-morning slump, which typically happens if you have skipped your first meal of the day.

  • 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.  Available from the supermarket of the gift of health nutrition:


*Leidy et al. (2013). Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, “breakfast-skipping,” late-adolescent girls. American Journal of Clinical Nutrition; 97(4):677-88
** Reference: Cooper, S. B., S. Neveill, ME. (2011). Breakfast consumption and cognitive function in adolescent schoolchildren. Physiology & Behavior, 103, 431.

One thing that is mentioned often about the way I look, not to shabby for a 66 year old (nearly) who’s not well, The answer inner and Outer nutrition! Men’s Skincare: Here are the Facts

Men’s Skincare: Here are the Facts

So, what should every man do when it comes to his daily skincare regimen?

Use a Facial Cleanser

You may have gotten used to using regular bar soap, but that isn’t doing your skin any good. Bar soaps can contain harsh detergents that aren’t meant for the face. They can also disrupt your skin’s pH balance and strip it of beneficial oils. Choose a facial cleanser that can target excess oil, thoroughly remove dirt, oil, sweat, debris and provide much needed hydration. Look for formulas that do not contain sulphates or parabens, but do contain antioxidant vitamins and Aloe Vera for added hydration.

Start Exfoliating

Due to the thickness of a man’s skin, exfoliation is necessary and can be done more frequently than a woman. Scrub away that dead skin build-up on a regular basis, which will help clear out your pores and ease the frequency of white and blackheads.

Skip the Aftershave

Most post-shave products contain alcohol, hence the burning and stinging effect when applied to the skin. It’s time to ditch those irritating products because they just aren’t healthy for your skin. They can cause dead skin cell build-up, which causes hair strands to get trapped in the skin, leading to ingrown hairs and irritation. Invest in an antioxidant-rich facial skin toner that is alcohol-free to help soothe the skin post-shaving.

Apply Sunscreen

Applying sunscreen every day before going outdoors is especially important for men. Men tend to spend more time outdoors than women and are more exposed to environmental factors. There’s also a greater risk of incidental sun exposure just from walking the dog, doing a bit of garden work or simply driving a car (the sun’s rays can penetrate through glass). So, men should always apply a moisturiser containing SPF 30 sunscreen to help fend off the signs of aging.

DID YOU KNOW: Herbalife SKIN SPF 30 Protective Moisturiser is a long-lasting moisturiser that leaves skin smooth and soft, and provides broad spectrum UVA/UVB protection!

  • Start every day with basic skin care to protect your skin and hold back ageing, then a healthy shake for healthy inner nutrition both available from The supermarket of the gift of health inner and outer nutrition:

We are surrounded by sea and I’m amazed how many people don’t eat fish, especially the cheaper oily fish that are so good for you! What are the Health Benefits of Consuming Fish?

What are the Health Benefits of Consuming Fish?

Fish is a type of meat which has been consumed since ancient times. Even though there has been an increased awareness on the benefits obtained from consuming fish, in most of the countries the intake is far from enough 1. By not having a regular consumption of fish, the diet lacks of several essential nutrients. Firstly, most fish varieties contain above 20% of good quality protein. Protein is a key nutrient which is required for essential body functions. Protein contributes to the growth and maintenance of muscle mass and to the maintenance of normal bones. Regarding micronutrients, fish contains good sources of vitamins D, calcium which contribute to the normal muscle function and to the maintenance of normal bones and phosphorous contributes to the maintenance of normal bones. Group B vitamins such as niacin and B12 contribute to the normal energy-yielding metabolism and to normal psychological function.

Fish, in particular oily types, have the peculiar characteristic of being low in saturated fats (SFAs) in proportion to the concentration of polyunsaturated fats (PUFAs). Two important polyunsaturated fats are called omega 3 eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), and are essential because our bodies cannot produce them in sufficient quantities so as a result it is required to get them from food and/or supplements.

A regular intake of omega 3 has been linked with a reduced risk of developing cardiovascular diseases, so there is a considerable amount of evidence substantiating the importance of EPA and DHA on heart; brain and eye function health2, 3.  These omega-3 fatty acids occur naturally in oily fish such as salmon, herring, mackerel and krill. Omega-3 fats are therefore commonly referred to as “fish oils”.

Even though there is strong evidence on the health benefits of these essential omega 3 fatty acids, current Western diets lack of enough DHA and EPA. Most of the people do not currently eat oily fish on a regular basis to obtain the necessary concentration of fatty acids, current statistics show that 80% of the world’s adult population have a mean intake of omega 3 from fish which is below the recommended 250 mg/day1. Likewise, in Europe the general recommendation for the adult population is to consume 250 mg of DHA and EPA per day4.

Fish is a naturally rich source of omega 3 but decent concentrations can also be found in cultivated marine algae, marine mammals and krill. EPA and DHA may also be provided by foods and supplements enriched with omega 3 (e.g. fish oils, single cell oils, krill oils added to foods or consumed as food supplements)5. 

In order to obtain the required amount of essential fatty acids, the adult population is encouraged to eat 2 portions of oily fish per week. People who do not regularly eat fish could alternatively eat nuts and seeds e.g. walnuts and pumpkin seeds; vegetable oils e.g. rapeseed and linseed; soya and soya products e.g. beans, milk and tofu; and green leafy vegetables which will provide alpha linolenic acid (ALA). ALA is also an essential omega 3 fatty acids and the recommended daily dose is 2 grams per day. It is the most abundant omega 3 fatty acid in food found in vegetable sources which then gets converted to EPA and DHA by the body6. In order for this to happen, food sources containing ALA should be regularly consumed and the efficiency of this conversion is linked with the consumption of an essential omega 6 fatty acids called linoleic acid, commonly found in vegetable oils along with almond and egg yolk. It is worth highlighting that this process is not efficient enough to fulfil body needs and fish still needs to be consumed in a regular basis.

Even though, certain barriers are frequently faced against consuming fish due to its strong flavour, smell, worries about finding fish bones and potential risks from water contaminants (i.e. heavy metals: mercury), fish oil supplements are only an alternative to supplement the diet. Fish oil supplement help to correct some nutritional deficiencies or maintain adequate intake of these essential nutrients; however, they should not be used to as a way to replace fish in the diet. Eating fish brings a whole array of health benefits besides the presence of omega 3. Fish oils supplements could potentially contribute to obtain the recommended dose of EPA and DHA which contribute to the maintenance of a normal function of the heart as well as to the maintenance of normal blood pressure and normal blood triglycerides.



As part of its food supplements portfolio, Herbalife contains Herbalifeline® Max. This is a food supplement containing omega 3 fatty acids EPA and DHA. DHA and EPA contribute to the normal function of the heart, normal brain and normal vision.

  • Herbalifeline® Max is a blend of sustainably sourced omega 3 fish oils (DPA + EPA)
  • It also contains essential oils from thyme and peppermint to reduce any after taste. The capsule is suitable for vegetarians
  • EPA and DHA contribute to the normal function of the heart (the beneficial effect is obtained with a daily intake of 250 mg of EPA and DHA)
  • DHA contributes to the maintenance of normal brain function and normal vision (the beneficial effect is obtained with a daily intake of 250 mg of DHA)
  • DHA and EPA contribute to the maintenance of normal blood triglyceride levels (the beneficial effect is obtained with a daily intake of 2 g of EPA and DHA).
  • DHA and EPA contribute to the maintenance of normal blood pressure (the beneficial effect is obtained with a daily intake of 3 g of EPA and DHA).


  1. Micha R, Khatibzadeh S, Shi P, Fahimi S, Lim S, Andrews KG, Engell RE, Powles J, Ezzati M, Mozaffarian D;Global Burden of Diseases Nutrition and Chronic Diseases Expert Group NutriCoDE..(2014). BMJ. 15;348:g2272. doi: 10.1136/bmj.g2272.
  2. Zheng J, Huang T, Yu Y, Hu X, Yang B, Li D. Fish consumption and CHD mortality: an updated meta-analysis of seventeen cohort studies. Public Health Nutrition. 2012; 15(4):725–37.
  3. Chowdhury R, Stevens S, Gorman D, Pan A, Warnakula S, Chowdhury S, et al. (2012). Association between fish consumption, long chain omega 3 fatty acids, and risk of cerebrovascular disease: systematic review and meta-analysis. BMJ;345:e6698.
  4. EFSA Panel on Dietetic Products, Nutrition, and Allergies (NDA); Scientific Opinion on Dietary Reference Values for fats, including saturated fatty acids, polyunsaturated fatty acids, monounsaturated fatty acids, trans fatty acids, and cholesterol. EFSA Journal 2010; 8(3):1461. [online] Available at: [Accessed April 21, 2017].
  5. European Food Safety Authority (EFSA) Panel  on  Dietetic  Products,  Nutrition  and  Allergies  (NDA);  Scientific  Opinion  related  to  the Tolerable  Upper  Intake  Level  of  eicosapentaenoic  acid  (EPA),  docosahexaenoic  acid  (DHA)  and  docosapentaenoic  acid (DPA).  EFSA  Journal  2012;10(7):2815.  [48  pp.]  doi:10.2903/j.efsa.2012.2815.  Available  at:
  6. European Food Safety Authority (EFSA). SCIENTIFIC OPINION Labelling reference intake values for n-3 and n-6 polyunsaturated fatty acids Scientific Opinion of the Panel on Dietetic Products, Nutrition and Allergies on a request from the Commission related to labelling reference intake values for n-3 and n-6 polyunsaturated fatty acids 1 (Question No EFSA-Q-2009-00548) Adopted on 30 June 2009. The EFSA Journal (2009) 1176, 1-11. Available at:
  7. Wood, KE. Mantzioris, RA. Gibson, RA. Ramsden, CE. Muhlhausler, BS. (2015).The effect of modifying dietary LA and ALA intakes on omega-3 long chain polyunsaturated fatty acid (n-3 LCPUFA) status in human adults: A systematic review and commentary. Prostaglandins, Leukotrienes and Essential Fatty Acids (PLEFA); 95 (47-55).
  8. Commission Regulation (EU) No 432/2012. COMMISSION REGULATION (EU) No 432/2012 of 16 May 2012 establishing a list of permitted health claims made on foods, other than those referring to the reduction of disease risk and to children’s development and health.

Something simple that very few of us do! (Guilty), How to Plan Quick and Healthy Meals

How to Plan Quick and Healthy Meals

It’s easier to stick to a healthy diet when you use these tips for quick and nutritious meal planning.

It seems there are two extremes when it comes to meal planning. There are people who never plan – the ones who prefer to “wait and see” what they feel like eating. They’re also the ones who, understandably, don’t have much discipline when it comes to sticking to a diet plan.

On the other hand, there are those whose meal planning is just a tad too routine. Some people tend to stick to the same menu week after week – Monday chicken, Tuesday spaghetti… you get the idea. Somewhere in between these extremes, though, lies a healthy approach to meal planning that doesn’t have to be stressful or time-consuming. So if your idea of meal planning means choosing between sausages or pepperoni on your pizza, listen up – here are some pointers that might help.

• Keep a stash of quick, healthy recipes you can turn to. Simple and nutritious recipes are easy to find in cookbooks, magazines and on the web, and when you’ve got a couple dozen to pick from, you can rotate them over a few weeks and your dinners won’t become too routine.

  • Always have healthy staples on hand. Keep veggies, fruits and seafood in the freezer and keep your pantry stocked with staples like whole grains, canned beans, tuna and tomatoes, chicken or vegetable broth, spices and herbs. With these items on hand, you’ve got the start of a healthy soup, curry or pasta dish that you can throw together in no time.
  • Look for convenient shortcuts you can use. Frozen veggies can be substituted for fresh, and convenience items like prewashed salad greens or pre-cut vegetables can really save you prep time. Whole cooked chickens or ready-seasoned meats from the supermarket are also great time-savers.
  • Prep once, cook twice(or more). If a recipe calls for half of a chopped onion or bell pepper, don’t stop there – keep chopping, and stash the rest for another day. As long as you’re browning ground turkey for spaghetti sauce, why not brown extra to use in tacos or stuffed peppers tomorrow? Make extra brown rice or quinoa and freeze for another meal. The grains stay moist and reheat well in the microwave.
  • One dish meals generally combine your protein, your vegetable and your starch all in one dish – they’re healthy, they’re balanced… and you’ll have a lot fewer pots and pans to wash.If you’re organised enough to plan your meals for a few days, it does make life a lot easier. Once you’ve chosen your recipes, you can make your shopping list for the week. When you’ve got your menus down and your ingredients on hand, the meal-planning battle is practically won.
  • Start every day with a healthy shake from The supermarket of inner and outer nutrition:



Thought was a nice tip for the weekend, could be a friday feature! this How to Avoid Weekend Weight Gain

How to Avoid Weekend Weight Gain

Staying on track with your healthy routine over the weekend doesn’t have to be difficult.

No matter where you are on your personal health journey, always think twice before overindulging the entire weekend. It’s important to always try and keep your good habits in place and have cheat moments instead of entire cheat days. It’s amazing how easily you can gain excess weight in such a short amount of time, and although gaining weight is easy, weight loss takes time and dedication. One bad weekend of overindulging and sitting around may roll over in the week ahead and throw your entire healthy, active plan off track.

Each day you need to ensure that you stay on track with your diet or your exercise routine because letting both slide at the same time is a recipe for disaster. Although exercise can’t be used as a substitute for a poor diet, and balanced nutrition is important every day of the week, we know it’s okay to relax your plan every now and then. After a busy week of work, it is nice to indulge in a little treat here and there, but here are some tips to help you enjoy your weekends and keep your health and fitness goals on track at the same time.

No savings: Don’t cut down or starve all day to enjoy your meals at night. Skipping your breakfast and lunch is not a good way to avoid weight gain. There are many reasons why this is not a good tactic; a drop in blood sugar, lack of energy and lack of concentration are just a few of the downfalls of the starve-and-binge technique. Chances are that if you wait all day to enjoy your favourite foods, you will consume twice the amount because you will be so hungry.

Snacks: Have protein-rich snacks during the day, filling yourself up on healthy snacks that stop you from eating large portions at meal times.

Stay active: Use your weekend as an opportunity to socialise with your friends while doing something active. Walking counts as exercise, so planning a nice afternoon hike or a window shopping trip is a perfect way to stay active. Consider taking fun exercise class that you typically don’t have time to enjoy during the week.

Dancing: Letting loose on the dance floor is a great way to burn calories.

Keep your morning routine: Don’t skip your workouts. The best thing you can do is aim to keep your exercise and sleeping routine intact. Sleeping in for a long time in the morning may actually make you feel more lethargic throughout the day and we all know that feeling tired makes us more prone to reaching for unhealthy snacks. Getting up at your regular time will help you to stay energised and maximise your weekend.

Watch your drinks: Try to avoid drinking too many sweet drinks. It’s amazing how many calories can be hiding in coffee drinks and alcoholic beverages. Staying hydrated with water will help you to avoid drinking too many sugary options.

Maximise your time with quick blast workouts: If you’re crunched for time, try to do a quick 10-minute routine in the morning or at the most suitable time slot you can find. Simple exercises performed in an interval style will help you burn more calories and keep you active over the weekend.

Make every minute count: Think active all weekend long. Take the stairs, park in the furthest spot from the shop or get outside and go for a walk. It’s so easy to just simply curl up inside the house and eat – the more active you are the less time you have to snack on unhealthy treats.

Enjoy your weekends, relax and have fun, but stay as close to your healthy, active plan as you can and keep your good habits in place.

Start every day with a healthy shake from The supermarket of inner and outer nutrition:


This is a serious bit of information to get your health and energy on track, This applies to at least 80% of people!! Breakfast On The Go: Options For a Convenient and Nutritious Breakfast?

Breakfast On The Go: Options For a Convenient and Nutritious Breakfast?

How do you start your day?

By having the same cereal each morning? Or is breakfast little more than a slice of burnt toast?

With a cup of coffee while missing breakfast because you don’t have time to eat?

When every minute counts in the morning, you need a tasty and nutritious breakfast that takes just seconds to make.

Your breakfast may appear healthy, but is it really giving you what your body needs in the morning?:

A breakfast packed with the right nutritional mix helps you stay healthier so you can continue doing the things you enjoy.

Simple carbohydrate-based Breakfast

High calories, low nutrients, low protein. If you reach for simple carbohydrate-based breakfasts, you may notice that you have a short burst of energy, followed by a drop, making you feel tired.

This is often due to the lack of protein, fibre, vitamins and minerals, all of
which are vital for balanced energy for the day ahead.

No Breakfast

No calories, No nutrients, No protein

Do you skip breakfast and then snack to get the energy you need?

Skipping breakfast means your body has to draw on reserves of nutrients and water that will have depleted overnight. This can make you feel tired, irritable and prone to snacking on sugary foods for an energy boost.

Nutritionally complete Breakfast

Balanced calories, balanced nutrients, balanced protein. A breakfast with the right nutritional mix sets you up for the day ahead, giving you a steady stream of energy, rather than the short bursts common from high energy foods.

Try Herbalife’s calorie-controlled breakfast with a good balance of protein, carbohydrates and other important nutrients. It’s quick and easy to make and at less than 220 kcal, it’s a healthy alternative when time is tight.

Breakfast is an important meal that shouldn’t be skipped. For this reason we offer a range of products which are ideal to be consumed first thing in the morning. In order to start your day with the right amount of protein, choose a Formula 1 shake which provides around 18 grams of protein when prepared with semi skimmed milk.

To get and stay hydrated, you can take Aloe drink which adds to your daily water requierement. And if you need a caffeine boost, why not try our tea range containing orange pekoe tea and green tea.

If you are looking for something a little more crunchy, why not try the meal replacement bars, with only 207 kcal you will get 13 g of protein and 8 g of fibre.

To order your balanced nutrition and get your superfood visit my online shop it’s always opens.

To order your inner and outer nutrition products online…/Index/en-GB


Five Great Food Pairings for Good Nutrition, how the right combinations can enhance your health.

Five Great Food Pairings for Good Nutrition

There’s more to food pairing than pursuing what goes great together––like the taste sensation of chocolate and strawberries. To get the most out of your diet, there are certain foods you can combine that complement each other nutritionally.

People often ask me if there are certain foods that they should, or shouldn’t, eat at the same time. Some people have heard that “If you don’t eat proteins and carbs at the same meal, you’ll lose weight.” But a study published about ten years ago debunked that idea. On the other hand, there is another concept around food combining––sometimes called food synergy or food pairing­­­––which recognizes that certain foods offer a bit more nutritional benefit when eaten together than if you eat them separately. Think of it as a nutritional ‘one and one makes three.’

How to Get Better Nutrition With Food Pairing:

Colourful veggies with a little fat. Many fruits and vegetables contain compounds called carotenoids. These are natural pigments that give foods like tomatoes, carrots and spinach their beautiful hues––from the pigments lycopene, beta-carotene and lutein, respectively. Carotenoids function as antioxidants in the body, which is one reason why fruits and vegetables are such an important part of a healthy diet. These important compounds are fat-soluble, which means that when you eat your veggies with a little bit of fat, your body is able to take up more carotenoids. So, adding some healthy fat from avocado or olive oil to your salad, for example, will help you absorb the carotenoids found in the romaine lettuce, carrots and tomatoes.

Vitamin C with iron-containing veggies and grains. Iron comes in two different forms in foods. One form called ‘heme’ iron is found in fish, meat and poultry, and it’s more easily absorbed by the body than the so-called ‘non-heme’ iron found in certain veggies and grains. When you take in some vitamin C along with a source of non-heme iron, your body will absorb the iron better. And it doesn’t take much: the amount of vitamin C in one orange or one bell pepper can nearly triple iron absorption[1]. So, bell peppers in your chili will help you absorb the iron in the beans. Strawberries will help you take up the iron in your cereal. And the iron in spinach will be better absorbed if you toss some orange or grapefruit wedges into your spinach salad.

Fish and leafy greens. When you drink milk that’s fortified with vitamin D, the vitamin D helps your body absorb the calcium in the milk. But there’s another great way to pair these two nutrients––fish and veggies. Fatty fish like salmon and mackerel provide vitamin D, and leafy greens like turnip greens, mustard greens and kale provide calcium. Pairing the two will help your body take up the calcium in the veggies.

Mixtures of plant foods. Plant foods––including fruits, veggies and beans––are some of the best sources of antioxidants around. The antioxidant benefit is enhanced when you eat mixtures of foods, rather than eating them by themselves. A mixture of oranges, apples, grapes and blueberries has been shown to have a higher antioxidant capacity than an equivalent amount of each fruit eaten individually.


Some interesting fact on why eating the correct foods can help you maintain your weight after losing those unwanted pounds. Scientific insight: dietary proteins and obesity prevention

Scientific insight: dietary proteins and obesity prevention


Some interesting fact on why eating the correct foods can help you maintain your weight after losing those unwanted pounds, even keep burning calories whilst you sleep, now that cool!

Don’t forget To order your Herbalife products : The supermarket of inner and outer nutrition:

Proteins and weight control

Protein is one of the major nutrients in our food and they are the building blocks of every cell of our body. Some of their functions are widely known: they contribute to the growth and maintenance of muscle mass, they are needed for building and repairing body tissues, and they function as enzymes and hormones and contribute to the normal function of the immune system (Duyff R. 2012). But proteins have another key role in nutrition; they could be helpful for the maintenance of body weight.

Observational studies have shown that higher-protein diets are associated with lower BMI[1](Body Mass Index) and waist circumference (Pasiakos, 2015). What is more, scientific evidence shows that low calorie high protein diets are more effective than low calorie standard protein diets when it comes to weigh loss and fat mass reduction as well as maintenance of fat free mass (Falcone et al., 2015; Leidy et al., 2015; Pasiakos, 2015; Pasiakos et al., 2015a; Pesta and Samuel, 2014; Wycherley, 2012; Flechtner-Mors, Boehm, Wittmann, Thoma, & Ditschuneit, 2010Layman et al., 2009Lee et al., 2009).

Moreover, studies have shown that after initial weight loss, high protein diets could be more likely to help keeping the weight from coming back, therefore improving weigh maintenance (Aller et al., 2014; Leidy et al., 2015).

Some of the possible mechanisms for explaining these effects are increased satiety and diet induced thermogenesis, and the maintenance of muscle mass that comes with high protein diets.

Appetite control

Several studies have shown that protein help us feeling fuller and satisfied for a longer period of time than carbohydrates and fats (St. Jeor et al., 2001, Paddon-Jones et al, 2008; Leidy et al., 2015; Dhillon, 2016) mainly due to the influence of protein consumption on appetite and satiety regulating hormones (Blom et al., 2006; Bowen, Noakes, & Clifton, 2006; Bowen, Noakes, Trenerry, & Clifton, 2006; Weigle, 2005; Belza et al,. 2013,Yang D et al. 2014).

But the effect of proteins on satiety not only can be seen by the higher and long lasting feeling of fullness that follows the consumption of high protein foods, but also by the higher induction of satiety in high protein diets (Westerterp-Plantenga, et al. 2009; Yang D et al. 2014), which would end up in reduced caloric intake. As some studies have shown, high protein diets could lead to a calorie intake reduction of up to 440 Kcal per day (Weigle, 2005).

Additionally, high protein diets have shown to have a greater effect in reducing the desire to eat late at night and the preoccupation with thoughts of food than standard protein diets, which could be of aid for reducing evening overeating and late-night snacking (Leidy, 2011).

Increased Diet Induced Thermogenesis

Diet Induced Thermogenesis, also known as Thermic Effect of Food, is the amount of energy needed to digest, absorb, and metabolize nutrients and stands for around 10% of the total daily energy expenditure. Is influenced by the energy density and macronutrient composition of a meal. Protein generates a greater termic effect of food than carbohydrates or fats, in fact, the termic effect of proteins is up to ten times higher than in fats, and three times higher than in carbohydrates (Leidy, 2015). This means that the body burns more calories when processing proteins than processing fats or carbohydrates.

The influence of muscle mass

Muscle burns three times more calories per day than body fat, in fact each kilogram of muscle burns about 14Kcal per day, while fat only 4.5 Kcal per day   (Butte, 2014), therefore, maintaining (or increasing) muscle mass, is key to promote energy expenditure throughout the day.  But, when one undergoes a weight loss diet, one of the main challenges is to induce a loss of fat mass while maintaining lean muscle mass.  Several studies have shown that, while inducing more weigh and fat mass loss, high protein diets are also helpful for maintain muscle mass (Wycherley et al., 2012).

In addition to exercising, one of the major stimuli for muscle building is the appropriate protein intake. But when it comes to muscle building, not only the total amount of protein consumption matters; the quality, timing and distribution of protein during the span of the day matter as well. For better muscle stimuli, 20 to 30 g of high quality protein should be consumed per meal.  (Esmarck et al., 2001; Mosoni and Mirand, 2003; Hoffman, 2007; Candow and Chilibeck, 2008; Paddon-Jones and Rasmussen, 2009; Layman, 2009; Symons et al., 2009; English and Paddon-Jones, 2010; Stark et al., 2012; Adechian et al., 2012; Moore et al., 2012; Bauer et al., 2013; Deutz and Wolfe, 2013; Bouillanne et al., 2013; Ivy and Schoenfeld, 2014; Helms et al., 2014; Mamerow et al., 2014; Margolis and Rivas, 2015; Perez-Schindler et al., 2015). Besides, results from numerous studies indicate that an even distribution of total daily protein intake (e.g., 30 g/meal) is more beneficial than skewed amounts of protein intake (e.g., 10 g for breakfast, 20 g for lunch, and 60 g for dinner) throughout the day in promoting muscle building  (Moore et al., 2012; Mamerow et al., 2014).

Nevertheless, in spite of what science has shown, the usual protein intake distribution of adults is typically skewed, with a low intake at breakfast, which does not reach the threshold of 20–30 g, and unnecessarily exceeding it at dinner (Paddon-Jones et al. 2015).

Sources and examples

Benefits of protein on appetite and weigh control have been shown to be similar no matter if the protein comes from animal or vegetal source (Neacsu, 2014). Therefore, the recommended food sources of protein are lean meats, protein, fish, low-fat dairy, eggs, soy and other legumes, and protein supplements.


Oats and blood sugar levels

How Many times do you hear “I need a chocolate bar because of my blood sugar levels” Well for 32,000 years there has been a natural food available! It won’t make you fat and will give you good health.

Oats and blood sugar levels

Oats, also called Avena sativa, were in past and are nowadays one of the most popular cereals for human consumption. The first evidence of oats in the human diet were unearthed by archaeologists in southern Italy and date back approx. 32 000 years ago, well before farming started to develop.1 Since then, oats are widely consumed and used in a variety of food products due to their nutritional value and taste. In some cases this simple cereal acquired a lot of prestige and was much in demand, even becoming a central part of a nation’s cuisine. For example, the Scottish embraced oats as a part of their national dishes and even in the age of fast food the Scots are still very attached to oats in their cuisine. Nowadays oat is frequently consumed as porridge or breakfast cereals, such as muesli or granola. It is also frequently added to yoghurts or desserts or eaten baked, in form of biscuits and breads.2

Whole oat grain contains many nutritionally valuable compounds.3 Oats contain high amounts of vitamins, minerals, unsaturated fatty acids and protein. It is also considered as one of the richest sources of dietary fibre.3 One of the types of fibre present in oats is long-chain molecules called betaglucans. They usually make up 2.5% to 8.3% of the grain mass and this component is known to be responsible for positive health effects attributed to oat consumption.3

The beta-glucans in oats are widely associated with various positive health effects, such as a beneficial impact on blood cholesterol and blood sugar levels.4-6 When added in high enough amounts to a meal containing carbohydrates, beta-glucans lead to the decrease of post-prandial glycaemic responses. In simple terms, it means that when present at doses of at least 4 g in every 30 g of available carbohydrates in a meal, beta-glucans slow down the blood sugar level increase after meal.5 This amount of carbohydrates is present, for example, in a cup of cooked whole-wheat penne pasta, two slices of wheat bread or half a piece of apple pie, while 4 g of beta-glucans is present in 100 g of rolled oats or can be consumed as a food supplement.7, 8 One has to keep in mind that oats are also a source of carbohydrates. Oat bran, which is one of the most nutrient-rich parts of the oat plant in terms of beta-glucans, contains approximately 10 g of beta-glucans per 100 g, but this portion also provides around 67 g of carbohydrates.2, 8 Therefore nutritional supplements could be an easy way to keep a healthy and beneficial balance between beta-glucans and carbohydrates in our daily meals, without increasing consumption of the latter.

A spike in blood sugar levels after a meal is a physiological phenomenon related to the way our body extracts carbohydrates from the food we consume. The intensity of this rise depends mostly on the composition of the food and types of carbohydrates present in it. Usually the more „simple” the carbohydrates are, the more rapid the increase in blood sugar levels is. The blood sugar spike is followed by potent and quick insulin release leading to the sudden drop of blood sugar. On the other hand, the presence of complex carbohydrates is usually related to longer and more sustained blood sugar increase and the corresponding insulin release and following blood sugar decrease. However, there are exceptions to this rule, such as fructose, which has a low glycaemic index despite being a simple carbohydrate or white bread, which contains complex carbohydrates and ranks high on the glycaemic index. The Glycaemic Index, abbreviated also as GI, is a ranking of carbohydrates according to the extent to which they raise blood sugar levels after eating. A high glycaemic index rating means that consumption of a particular food will lead to a rapid blood sugar increase, while consumption of low glycaemic index foods cause more moderate blood sugar increase sustained over a longer period of time. 9 Being aware of the glycaemic index of the food we eat is important for our health. Consumption of foods with high glycaemic index rating is linked to increasing incidence of type 2 diabetes, while a low glycaemic index diet reduces both the glycaemic response and the corresponding insulin release and consequently, may improve insulin sensitivity reducing the risk of the disease.9

But how can beta-glucans, in particular the ones derived from oats, influence blood sugar levels following carbohydrate consumption? One of their most important properties, which is also responsible for health effects related to their consumption, is their viscosity.2 As a result, betaglucans are able to prolong the time it takes for food to be digested in the stomach and then in the intestine, which slows down the absorption rate of sugars and fats.10 That is why blood sugar levels do not increase as rapidly as they would in the absence of beta-glucans. What is also important to note is that this effect is not associated with disproportionately increasing insulin production and it makes consumption of beta-glucans beneficial. 5

To order your Herbalife products : The supermarket of inner and outer nutrition:


  1. Mariotti Lippi M, Foggi B, Aranguren B, et al. Multistep food plant processing at Grotta Paglicci (Southern Italy) around 32,600 cal B.P. Proceedings of the National Academy of Sciences. 2015;112(39):12075-12080.
  2. Sadiq Butt M, Tahir-Nadeem M, Khan MK, et al. Oat: unique among the cereals. European journal of nutrition. 2008;47(2):68-79.
  3. Ben Halima N, Ben Saad R, Khemakhem B, et al. Oat (Avena sativa L.): Oil and Nutriment Compounds Valorization for Potential Use in Industrial Applications. Journal of oleo science. 2015;64(9):915-932.
  4. EFSA. Scientific Opinion on the substantiation of health claims related to beta glucans and maintenance of normal blood cholesterol concentrations (ID 754, 755, 757, 801, 1465, 2934) and maintenance or achievement of a normal body weight (ID 820, 823) pursuant to Article 13(1) of Regulation (EC) No 1924/2006. EFSA Journal. 2009;7(10):1254-n/a.
  5. EFSA. Scientific Opinion on the substantiation of health claims related to beta-glucans from oats and barley and maintenance of normal blood LDL-cholesterol concentrations (ID 1236, 1299), increase in satiety leading to a reduction in energy intake (ID 851, 852), reduction of post-prandial glycaemic responses (ID 821, 824), and “digestive function” (ID 850) pursuant to Article 13(1) of Regulation (EC) No 1924/2006. EFSA Journal. 2011;9(6):2207-n/a.
  6. EFSA. Scientific Opinion on the substantiation of a health claim related to oat beta glucan and lowering blood cholesterol and reduced risk of (coronary) heart disease pursuant to Article 14 of Regulation (EC) No 1924/2006. EFSA Journal. 2010;8(12):1885-n/a.
  7. Wang Q, Ellis PR. Oat beta-glucan: physico-chemical characteristics in relation to its bloodglucose and cholesterol-lowering properties. The British journal of nutrition. 2014;112 Suppl 2:S4- s13. 8. USDA. USDA National Nutrient Database for Standard Reference, Release 2
  8. US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory 2015.
  9. Kirpitch AR, Maryniuk MD. The 3 R’s of Glycemic Index: Recommendations, Research, and the Real World. Clinical Diabetes. 2011;29(4):155-159.
  10. Shen XL, Zhao T, Zhou Y, et al. Effect of Oat beta-Glucan Intake on Glycaemic Control and Insulin Sensitivity of Diabetic Patients: A Meta-Analysis of Randomized Controlled Trials. Nutrients. 2016;8(1).