Don’t be put off by the long list of ingredients here. Most of them are inexpensive and may already be lurking in your store cupboard at home. We’ve recommended marinating the pork for 30 minutes but if you can prepare a little more in advance and marinate for longer, you’ll be rewarded with a stronger flavour.

Serves 6

SALAD INGREDIENTS:

• 500g trimmed pork fillet
• 2 teaspoons five-spice powder
• 1 tablespoon Thai fish sauce (or Worcestershire sauce)
• 3 tablespoons soy sauce
• 1 stick lemongrass, trimmed (see Rachel Recommends) and finely sliced
• 2 mild red chillis, deseeded and chopped
• 2 cloves of garlic, finely grated or crushed
• 2 shallots, finely chopped
• 1 tablespoon grated ginger
• 2 tablespoons brown sugar
• 2 tablespoons sunflower oil
• 6 handfuls of salad leaves including some crunch like Cos leaves
• A large handful of mint, basil and coriander leaves
• 1 cucumber, halved lengthwise, deseeded and sliced
• 4 spring onions, sliced thinly
• 50g salted peanuts, chopped roughly

Click for Rachel’s other exclusive recipes for Herbalife Nutrition,  including a delicious Bulgur Wheat Salad, a yum Home Made Nut Butter , or a crowd pleaser Chicken Casserole.

INGREDIENTS FOR THE ASIAN DRESSING:

• 2 small birds eye chillis (red or green), finely sliced
• 1 large clove of garlic, crushed or finely grated
• 3 tablespoons caster sugar
• 4 tablespoons Thai fish sauce
• 4 tablespoons lime juice
• 4 tablespoons rice wine vinegar (or cider vinegar)
• 3 tablespoons extra virgin olive oil

METHOD

Cut the pork fillet into 1cm slices. Place in a bowl and toss with the five-spice powder, the fish sauce, the soy, the lemongrass, the chillis, the garlic, the chopped shallots and the brown sugar. Leave to marinate for at least 30 minutes.

Meanwhile make the Asian dressing. Mix together the sliced chillis, the garlic and the caster sugar with the fish sauce, lime juice, the vinegar and the olive oil. Stir well or place in a jar with a lid and shake well. Set aside.

Put a large frying pan or wok on the heat and allow to get hot. Drain the pork but reserve the marinade for later. Drizzle 1 tablespoon of the sunflower oil into the pan and once hot, arrange the drained pork in the base of the pan in a single layer (you might need to cook it in 2 batches).

Cook on either side for a couple of minutes till cooked and golden on the outside. Pour the reserved marinade into all the pork in the pan and cook uncovered, still over a high heat, until the marinade reduces to a thick sticky sauce.

While the pork is cooking, in a large bowl toss the salad leaves (torn if large) with the herbs and the sliced cucumber. Dress with some of the dressing and tip out onto a wide serving plate or shallow bowl.

Place the pork with all the sauce over the top, tossing gently, then scatter over the sliced spring onions and the peanuts and serve right away.

Herbalife Nutrition can help complement your diet with vitamin & mineral supplements which meets your individual needs. Order yours today at  http://www.richardhowlett.goherbalife.com with a thirty day money back guarantee the proof is in the eating!

Lifestyle blogger  explored the products of Herbalife Nutrition and wrote a lively review on it. To see the recipes she came up with, read on.

Herbalife Nutrition can help complement your diet with vitamin & mineral supplements which meets your individual needs. Order yours today at  http://www.richardhowlett.goherbalife.com with a thirty day money back guarantee the proof is in the eating!

Time to take it up a gear…

My last fitness update was me giving myself a gentle nudge back into working out but now, at a year post baby, I do not have quite the same concerns as I had then.  My abs have married back together at last and all my pelvic floor work did the trick (although truthfully I have yet to try the trampoline test and have no desire to).  So back to it.

Over the past three months through things have started really to fall into place for me with a great mix of workouts that fit into my lifestyle right now and the results have surprised me to be honest.  I started seeing Colin once a week for an hour long PT session and that hour has changed everything.  We spend most of the time focusing on weights, not huge weights…  probably not even medium weights, but weights that I can lift and move with and he pushes me.  He pushes me way past that point when I want to give up and I think I truly cannot finish that set of reps.  And guess what?  It works.  I got results.  My only goal was to tone but that extra hour a week has seen me drop 3kg and decrease my body fat percentage by 3% as well as get in better shape than before (although, in case you were wondering, my belly button remains stubborn and confused).

I asked Colin to share a quick and simple body weight workout to get lean and toned that can be done at home with no equipment (aka no excuses).  So here you go –

x 5 rounds

Please do not misunderstand me, it takes more than one hour a week to get results and I still do at least two Jillian Michaels 30 Day Shred home workouts at least twice a week as well as many, many dog walks.  Here’s what’s new though – I try to incorporate three hour long walks a week and I recently got back into tennis and I freaking LOVE it.  There is no better way to enjoy staying in shape than kicking your husband’s ass on the tennis court a couple of times a week.  I promise.

Now let’s talk about that big bowl of creamy, smooth, raspberry goodness…

If you have followed for a while you probably know that I am a big smoothie fan – one of the fastest, easiest ways to get a whole heap of nutrients into your body and you do not need to be any kind of chef I assure you.  I was so happy when Herbalife reached out to share their Pro 20 because protein powder has been such an important smoothie ingredient for me over the past ten years and I am especially keen to incorporate it when I am taking my workouts up a notch.  I tried and tested over a six week period just to make sure it really did the job and it did…

When I did a lil’ instagram survey 70% of you had never tried protein powder and a whopping 90% of you were interested to know why I did.  Well, you know sometimes you have a smoothie and an hour later you find yourself hungry again?  Protein is about to be your best friend.  You know when you finish a workout and you feel like you will never make it till dinner time?  Protein is your new friend too.  It is not just for bodybuilders, it is for you and me.  But to put it more eloquently and scientifically I asked Colin for his thoughts –

‘Protein is a macronutrient in our diet contained in foods such as fish, meat, eggs and pulses.  It is used by the body for several purposes including tissue growth and repair, building a strong immune system and as an energy source.  When we are performing any form of resistance (weight) training, it is important we have a high protein intake to help support muscle repair and growth.  To ensure we are getting enough protein in our diet a supplement is a great idea! Try to pick a protein supplement which is low in sugar – meaning low additional calories.  We should aim for around 20-30g of protein after a workout (ideally within the first couple of hours) for maximum effect.  Much more than this and the body will excrete excess as a waste product.  Increasing protein intake in our diets also has the added beneficial effect of keeping us fuller for longer too.’

Makes sense to me.  Pro 20 hits the mark because it is low in sugar, packed with protein, free from artificial flavours, has oodles of vitamins and minerals and happens to be dairy free, gluten free and vegetarian if that’s your thing.  Now let’s make it look sexy too…

CRANACHAN PROTEIN SMOOTHIE

Ingredients (Serves 1)

1 large handful frozen raspberries (plus extra for decorating)
1/2 cup of oats
2 scoops Herbalife Pro 20 Vanilla
1 dribble of honey
200ml water*

Blend, blend, blend.  (I use a Nutri Bullet and love it because it blends anything smooth which is pretty important when you start throwing in things like oats and frozen berries…)  Aaand enjoy.

*You can alter the thickness of the smoothie by adding less water if you prefer a big ol’ bowl you can eat with a spoon but if you are more of a ‘down it in a oner and run out the door’ kinda girl then the quantities above should be spot on for you.  And you can just go ahead a drink it straight out the blender jug too.

Herbalife Nutrition can help complement your diet with vitamin & mineral supplements which meets your individual needs. Order yours today at  http://www.richardhowlett.goherbalife.com with a thirty day money back guarantee the proof is in the eating!

FASHION, lifestyle and travel blogger Fashionable Frank explored Rachel Allen’s Herbalife Nutrition Formula 1 Recipes and gave his honest reviews. To find out more, please read on.

Herbalife Nutrition has teamed up with chef Rachel Allen to bring you, “Recipes with Rachel“.  These delicious and healthy meal replacement shakes are made using Herbalife Nutrition Formula 1. Each shake contains 220 kcals per serving and provides an excellent source of high-quality protein and micronutrients.

*** Please note I have received these products in exchange for a review. This review is my honest opinion of these products and is not influenced by how I received them ***

WATCH THE VIDEO

Herbalife Nutrition Formula 1

I received a Herbalife Nutrition Formula 1 hamper from my friends at Immediate PR to review including the Green Goddess and Fruit Burst shakes. The descriptive names give you a clue as to what these shakes are made of. For those of you who love eating vegetables and greens, The Green Goddess is a treat for your senses. While Fruit Burst needs no introduction. I really liked both and I highly recommend them especially if you don’t have access to good quality, healthy food for breakfast or lunch. Sometimes we rushing so much in the morning or at lunch we grab something quick but not necessarily good for us.

Green Goddess

The Green Goddess is a tasty meal replacement shake. It is fresh, light and boasts gut cleansing qualities while it is a great way to incorporate greens into your diet. I am guilty of not eating enough greens like celery, cucumber and spinach. When I was growing up I watched Popeye eat spinach and become instantly stronger! The Green Goddess is packed with 100g of spinach but I can’t promise you will fighting fit like Popeye, unfortunately! It is a good place to start though. When made according to the instructions there is only 220 kcal per serving. I’ll be honest, I didn’t expect this to taste as nice as it did. It is as tasty and refreshing as it looks and I think you will love it!

Ingredients

• 26g of Formula 1 Vanilla flavour
• 100g of raw celery, roughly chopped
• 100g of raw cucumber, roughly chopped
• 3 tablespoons of lemon or lime juice
• 250ml of milk
• 150g of ice

Blend all the ingredients together until completely smooth.

Fruit Burst

The Fruit Burst is a shake packed with punchy flavour! If you are a fan of smoothies then you will like Fruit Burst. I like eating fruit, particularly berries so this shake was a treat for my taste buds. Fruit Burst is made with ingredients such as 150g natural yoghurt, 15g of oats and 75g of seasonal berries which will definitely put a pep in your step. It is a delicious meal to have in the morning or for lunch. There is only 220 kcal per serving so it is a healthy alternative to wraps and sandwiches. I enjoyed having Fruit Burst for breakfast. It is certainly a great way to start the day.

Ingredients

• 26g of Formula 1 Raspberry and Blueberry flavour
• 150g of natural yoghurt
• 100g of mango
• 75g for seasonal berries
• 15g of porridge oats
• 1 tablespoon of lemon or lime juice
• 150g of ice

Blend all the ingredients together until completely smooth.

Herbalife Nutrition can help complement your diet with vitamin & mineral supplements which meets your individual needs. Order yours today at  http://www.richardhowlett.goherbalife.com with a thirty day money back guarantee the proof is in the eating!

Frank’s Thoughts 

I have a keen interest in well being, fitness and healthy eating even though I don’t manage to achieve all these as consistently as  I would like. Basically, what I am saying is life can get in the way. That is not an excuse but we can feel tired in the evenings and eat something rubbish for us or skip breakfast to make the bus or train in the mornings. I think this is where Herbalife Formula 1 would be beneficial for people. These meal replacement shakes are so tasty and easy to prepare, it is a win-win situation! I’m a regular guy who likes to dress well, feel good, eat out in nice restaurants, have some beer or wine and look my best. Adding Herbalife Formula 1 is a great way to give yourself nutrients from veg or fruit you might be lacking in your diet. It isn’t a magic trick though so don’t expect miracles!

I am really impressed by the Herbalife Formula 1 meal replacement shakes. Usually, I am pretty sceptical about “wonder” products claiming they will do this and that. I think its different with Herbalife Formula 1 especially when preparing the shakes and seeing all the veg and fruits going into them. It is clear there are health benefits to using them. I recommend trying out Herbalife Formula 1 shakes. Check out the Herbalife Nutrition websitefor more information.

That is all for now, I hope you enjoyed this post and it has provided you with some answers on Herbalife Nutrition Formula 1 meal replacement shakes. Don’t forget to check me out on Instagram, YouTube, and Facebook for more lifestyle posts.

I have been Fashionable Frank and you have been Fantastic!

Until Next Time,

STAY HEALTHY!

To learn more about Herbalife Nutrition and see Rachel Allen’s signature recipes, click here.

Original blog post by Fashionable Frank, please click here to view the post.

Herbalife Nutrition can help complement your diet with vitamin & mineral supplements which meets your individual needs. Order yours today at  http://www.richardhowlett.goherbalife.com with a thirty day money back guarantee the proof is in the eating!

Don’t be put off by the long list of ingredients here. Most of them are inexpensive and may already be lurking in your store cupboard at home. We’ve recommended marinating the pork for 30 minutes but if you can prepare a little more in advance and marinate for longer, you’ll be rewarded with a stronger flavour.

www.richardhowlett.goherbalife.com is the location to start your health journey, this is the worlds super food. Every product will improve your health so take a look and order what suits you best, this is an example of that all important third meal of the day..

Serves 6

SALAD INGREDIENTS:

• 500g trimmed pork fillet
• 2 teaspoons five-spice powder
• 1 tablespoon Thai fish sauce (or Worcestershire sauce)
• 3 tablespoons soy sauce
• 1 stick lemongrass, trimmed (see Rachel Recommends) and finely sliced
• 2 mild red chillis, deseeded and chopped
• 2 cloves of garlic, finely grated or crushed
• 2 shallots, finely chopped
• 1 tablespoon grated ginger
• 2 tablespoons brown sugar
• 2 tablespoons sunflower oil
• 6 handfuls of salad leaves including some crunch like Cos leaves
• A large handful of mint, basil and coriander leaves
• 1 cucumber, halved lengthwise, deseeded and sliced
• 4 spring onions, sliced thinly
• 50g salted peanuts, chopped roughly

Click for Rachel’s other exclusive recipes for Herbalife Nutrition,  including a delicious Bulgur Wheat Salad, a yum Home Made Nut Butter , or a crowd pleaser Chicken Casserole.

INGREDIENTS FOR THE ASIAN DRESSING:

• 2 small birds eye chillis (red or green), finely sliced
• 1 large clove of garlic, crushed or finely grated
• 3 tablespoons caster sugar
• 4 tablespoons Thai fish sauce
• 4 tablespoons lime juice
• 4 tablespoons rice wine vinegar (or cider vinegar)
• 3 tablespoons extra virgin olive oil

METHOD

Cut the pork fillet into 1cm slices. Place in a bowl and toss with the five-spice powder, the fish sauce, the soy, the lemongrass, the chillis, the garlic, the chopped shallots and the brown sugar. Leave to marinate for at least 30 minutes.

Meanwhile make the Asian dressing. Mix together the sliced chillis, the garlic and the caster sugar with the fish sauce, lime juice, the vinegar and the olive oil. Stir well or place in a jar with a lid and shake well. Set aside.

Put a large frying pan or wok on the heat and allow to get hot. Drain the pork but reserve the marinade for later. Drizzle 1 tablespoon of the sunflower oil into the pan and once hot, arrange the drained pork in the base of the pan in a single layer (you might need to cook it in 2 batches).

Cook on either side for a couple of minutes till cooked and golden on the outside. Pour the reserved marinade into all the pork in the pan and cook uncovered, still over a high heat, until the marinade reduces to a thick sticky sauce.

While the pork is cooking, in a large bowl toss the salad leaves (torn if large) with the herbs and the sliced cucumber. Dress with some of the dressing and tip out onto a wide serving plate or shallow bowl.

Place the pork with all the sauce over the top, tossing gently, then scatter over the sliced spring onions and the peanuts and serve right away.

Makes about 10 pancakes to serve 5 people, depending on how hungry everyone is!

The beauty of pancakes is you can make them as wholesome or as sweet as you like (it’s all about balance right?) This classic recipe is packed with the goodness of oats, eggs and honey whilst the Herbalife F1 Banana Cream gives it a delicious boost of protein and vitamins. Use seasonal or good quality frozen fruit to serve. Try the Banana Pancakes now!

Makes about 10 pancakes

INGREDIENTS

• 125g flour (you can substitute for gluten-free if you prefer)
• 1 tablespoon oats
• 1 tablespoon Herbalife banana cream F1 powder
• 1 egg, lightly beaten
• 1 tablespoon honey (optional)
• 150ml milk
• A little butter for the pan
• Blueberries and bananas to serve

Rachel has prepared some other exciting recipes exclusively for Herbalife Nutrition. Some of these include: Bulgar Wheat Salad, Homemade Nut Butter, Asian-Spiced Sticky Pork Salad, Carrot, Apple and Cucumber Salad, Courgette, Mint and Goat’s Cheese Frittata and Brown Soda Scones With Seeds.

METHOD

Sift the flour into a bowl and then add the oats and the banana cream F1 and stir. In a separate bowl, whisk together the egg, the honey (if using) as well as the milk. Make a well in the centre of the dry ingredients, and then add the liquid and whisk until it comes together. Be careful not to over-beat to keep the texture nice and light.

Heat a frying pan and then turn the heat down to medium low. Fold up some kitchen paper and dab some butter on it then wipe out the inside of the pan, do this each time you’re cooking another batch of pancakes. Once the pan is almost hot, drop tablespoonfuls of the mixture into the pan in a single layer, with a little space between each one as they’ll puff up a bit.

Cook for about 2 minutes, until bubbles appear on the surface (by this time the bottom should be golden brown).  Turn the pancakes over and cook until they feel just set in the centre and the bottoms are golden. Repeat with the rest of the mixture and serve straight from the pan with slices of banana and blueberries.

Herbalife Nutrition can help complement your diet with vitamin & mineral supplements which meets your individual needs. Order yours today at  http://www.richardhowlett.goherbalife.com with a thirty day money back guarantee the proof is in the eating!

Note: To make Banana and cinnamon pancakes, add 1 tsp freshly ground cinnamon to the flour at the start.

NUTRITIONAL INFORMATION

Per serving:

These recipes are perfect for someone who is taking two shakes a day and is also looking for an addition to their healthy active lifestyle. Find out more on Herbalife.co.uk

Only when prepared as instructed on the product label does our product deliver the full nutrition benefits described on that label. Always remember when creating new recipes to assure that the cumulative intake of nutrients is not excessive. Also, please remember if the product used in a heated recipe, some vitamin levels in the label may decline.

Herbalife Nutrition can help complement your diet with vitamin & mineral supplements which meets your individual needs. Order yours today at  http://www.richardhowlett.goherbalife.com with a thirty day money back guarantee the proof is in the eating!

Proteins and weigh 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, 2010; Layman et al., 2009; Lee 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.

Herbalife Nutrition can help complement your diet with vitamin & mineral supplements which meets your individual needs. Order yours today at  http://www.richardhowlett.goherbalife.com with a thirty day money back guarantee the proof is in the eating!

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).

Herbalife Nutrition can help complement your diet with vitamin & mineral supplements which meets your individual needs. Order yours today at  http://www.richardhowlett.goherbalife.com with a thirty day money back guarantee the proof is in the eating!

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.

Herbalife Nutrition can help complement your diet with vitamin & mineral supplements which meets your individual needs. Order yours today at  http://www.richardhowlett.goherbalife.com with a thirty day money back guarantee the proof is in the eating!