Today's Quick Low Fat Meal

Today I came home and quickly knocked this dish up!

Prawns with mushrooms, leeks, sweet pepper in a ginger and sweet chilli coconut sauce.

Ingredients:
Half a packet of frozen prawns or 8-12 large tiger prawns
Three mushrooms finely chopped
One whole leek chopped finely
Half a sweet bell pepper
One teaspoon grated ginger
Two tablespoons of coconut milk or a tablespoon of coconut cream a splash of sweet chilli sauce

ently fry in two teaspoons of vegetable oil the leeks, mushrooms and bell peppers add black pepper and soy sauce. Then add prawns and a little ginger add a little water and a splash of sweet chilli to taste.  

Simmer for 15 mins in a low heat then serve on a bed of rice!

Enjoy!

Regards
Colette Morris
London Fit Girl Club Founder
Skype user name: cmorris088
http://healthyweightloss.herbalcoach.com
twitter: @ldnfitgirlsclub

Cholesterol and What You Can Do About It

 The word "cholesterol" comes from the Greek word chole, meaning "bile", and the Greek word stereos, meaning "solid, stiff”.

Cholesterol is a fat or lipid which is produced by the liver and is one which is crucial for the body to function normally.  

·         Cholesterol is essential for determining which molecules can pass into the cell and which cannot. 

·         It is also involved in the production of sex hormones, androgens and estrogens.

·         It also aids the production of bile and more importantly converts sunshine to vitamin D.

·         Cholesterol is important for the metabolism of fat soluble vitamins such as A,D,E and K

·         It insulates your nerve fibres

·         It is essential for the production of hormones released by the adrenal glands.

So, how does cholesterol get around your body?  Well, it is carried in the blood by molecules called lipoproteins.  What is a lipoprotein, well it is any complex or compound contacting both lipid (fat) and protein. 

There are essentially three types:

·         LDL (Low density lipoprotein) or bad cholesterol. LDL carries the cholesterol from the liver to cells,if there are more than the cells can use, there can be a harmful build of of LDL and this can increase the risk of arterial disease.

• HDL (high density lipoprotein) – or good cholesterol. Experts say HDL prevents arterial disease. HDL does the opposite of LDL - HDL takes the cholesterol away from the cells and back to the liver. In the liver it is either broken down or expelled from the body as waste.
• Triglycerides - these are the chemical forms in which most fat exists in the body, as well as in food. They are present in blood plasma. Triglycerides, in association with cholesterol, form the plasma lipids (blood fat).  Triglycerides in plasma originate either from fats in our food, or are made in the body from other energy sources, such as carbohydrates.

Calories we consume but are not used immediately by our tissues are converted into triglycerides and stored in fat cells. When your body needs energy and there is no food as an energy source, triglycerides will be released from fat cells and used as energy - hormones control this process.

What are normal cholesterol levels? 

The amount of cholesterol in human blood can vary from 3.6 mmol/litre to 7.8 mmol/litre.  The National Health Service (NHS), UK, says that any reading over 6 mmol/litre is high, and will significantly raise the risk of arterial disease. The UK Department of Health recommends a target cholesterol level of under 5 mmo/litre. Unfortunately, two-thirds of all UK adults have a total cholesterol level of at least five (average men 5.5, average women 5.6).

What causes high cholesterol?

Lifestyle causes

• Nutrition - although some foods contain cholesterol, such as eggs, kidneys,  and some seafoods, dietary cholesterol does not have much of an impact in human blood cholesterol levels. However, saturated fats do! Foods high in saturated fats include red meat, some pies, sausages, hard cheese, lard, pastry, cakes, most biscuits, and cream (there are many more).
• Sedentary lifestyle - people who do not exercise and spend most of their time sitting/lying down have significantly higher levels of LDL (bad cholesterol) and lower levels of HDL (good cholesterol).
• Bodyweight - people who are overweight/obese are much more likely to have higher LDL levels and lower HDL levels, compared to people who are of normal weight.
• Smoking - this can have quite a considerable effect on LDL levels.
• Alcohol - people who consume too much alcohol regularly, generally have much higher levels of LDL and much lower levels of HDL, compared to people who abstain or those who drink in moderation. 

 
 










Colette Morris SAC Dipl. (Diet &Nutrition)   
Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Health & Nutrition - Facts About Calcium

  Hi Fellow Blogites! Today I want to discuss Calcium and its benefits and why we need it.  Hmmm, sounds pretty heavy but it's not so sti back grab your cuppa and take some of this in will you :)

•  Did you know you need Vitamin D to be able to absorb Calcium in the body? So make sure that any supplements you take that contain Calcium have also got Vitamin D,if not you will need to buy this seperately.
• Calcium interferes with the effectiveness of iron and thyroid tablets therefore Calcium should not be taken at the same time.  People who need these medications should take them at a different time of day.
• Vitamin D is really important for our bone health alongside calcium. Vitamin D can be found in sunshine too :) Our body stores this vitamin  and activates it when necessary. 
• Adults need about 1000mg of Calcium per day as the recommended dose, however women with low estrogen  may need 1200 to 1500mg.
• Calcium is important for maintaining overall good health. It plays a critical role in nerve transmission, heart function, blood-pressure regulation, blood clotting and other body processes, in addition to its bone-building benefits. 
• High Fibre foods can interfere with Calcium absorption so its best to take your calcium supplements at a different time of the day.  Breakfast cereals are normally high in fibres!
• Caffeine drains calcium from the body, and as Calcium is mainly held in the bones and teeth this could have an affect in these areas, therefore limit your caffeine intake 

Not a milk drinker? Here are 6 recipes which you can add a cup of milk hot or cold to and enjoy the added benefits of getting an extra 300 milligrams of calcium in your diet.

1. ½ cup of fresh or frozen pureed berries: strawberries, raspberries or blueberries
2. 2 tablespoons orange juice concentrate and ½ teaspoon vanilla extract
3. ¼ teaspoon of vanilla, almond, amaretto or maple extract
4. 1 pureed banana with ½ teaspoon honey
5. ½ cup of cranberry juice cocktail and a small scoop of low-fat vanilla ice cream
6. 1 tablespoon creamy peanut butter and 2 tablespoons chocolate syrup

 

http://healthweightloss.herbalcoach.com

  Xtra-Cal
Retail Price: £13.50 inc VAT if applicable
Our Price: £12.15
You Save: £1.35 (10%)
SKU: 0020

Contains the most concentrated form of Calcium available in a tablet.

If you found this useful,don't forget to show some blog love! Leave me a comment, then share this on twitter, facebook, linkedin, or what ever your social sites are :)

Colette Morris SAC Dipl. (Diet &Nutrition)     
Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Ash Wednesday! What Are You Giving Up

Well it us officially the start of Lent as today us Ash Wednesday!

According to wikipedia - 

Lent in the Christian tradition, is the period of the liturgical year leading up to Easter. Lent is a time of sacrifice for Jesus. The traditional purpose of Lent is the preparation of the believer — through prayer, penitence, almsgiving and self-denial — for the annual commemoration during Holy Week of the Death and Resurrection of Jesus, which recalls the events linked to the Passion of Christ and culminates in Easter, the celebration of theResurrection of Jesus Christ.

Conventionally, it is described as being forty days long, though different denominationscalculate the forty days differently. The forty days represent the time that, according to theBible, Jesus spent in the desert before the beginning of his public ministry, where heendured temptation by Satan.^[1][2]

Traditionally giving up chocolates, cakes, or any vices or bad habits are the norm. So whatever you decide to give up will only be beneficial to your health! You can also promise to incorporate some new habits for 40 days also. 

Now I have decided to give up chocolate and cakes for the next 40days. Mmmm it is going to be tough, but I will probably Drop a few stubborn pounds in the process! I have also promised myself to learn a language (Portuguese) spending 15 minutes a day on this from now until Easter.

So what are you going to give up for the next 40 days? Leave me a comment below. 

Be Strong through Lent!

Ps. Show some blog love by sharing this post!  Thanks! 

Colette Morris

London Fit Girl Founder

Skype user name: cmorris088

http://healthyweightloss.herbalcoach.com

twitter: @ldnfitgirlsclub 

Sharing Some Valleywood Fit Girls Love...

Here in London we gather our inspiration and fitness love from our counterparts out there in Los Angeles the Valleywood Fit Girls.

Hiking is a great way to keep in shape, and what more better way that doing this with friends. 

Here is a link to one of their guest hikes with actress Elise O'Neal




More on this post can be found here...

http://www.valleywoodfitgirlsclub.com/2009/05/13/vfg-hike-on-513cecily-bernie-elise-neal/ 



Colette Morris SAC Dipl. (Diet &Nutrition)     
Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Weight Loss, Weigh Maintenance - Discipline Required!

 Whether you are losing weight or if you want to maintain your weight, you need to have a certain level of discipline.

Key to being successful in your weight management program is to being dedicated and focused.  Having a strong will also helps, but we now that this is not always the case and sometimes we get tempted to go off track.  I know because I have been there. This Year I Will...: How to Finally Change a Habit, Keep a Resolution, or Make a Dream Come True.  This is a great book which will help to change your mindset and help you achieve your goals.  I suggest clicking on the hyperlink and getting this from Amazon today!

 Others have recommended having hypnosis to help break habits or achieving success, whilst this can have some benefits,its all about changinge your mindset subliminally.  Don Barnhart's audio CD Personal Power Hypnosis By Don Barnhart is one that I would definately recommend for this if this is the route you wish to take.

What ever you do and whatever method or way you decide to keep yourself on track, remember action is going to be the key think in you achieving your goals. Without the right action and the right time, you will not move forward.

It's far too easy for some to just give up when they are feeling they are having a bad day and turn to bad habits, self destructing habits.  The guilt then sets in and somehow all your resolve goes out the window and you revert back.  Only you can recognise when you have given up on yourself.  Having accountability is key for achieving weight loss success, so go out there and tell the world, your friends, your neighbours you are on a mission to drop a dress size or two, or pants size or two.  Nature's choice they will be asking you how you are getting on every now and then,so the thought of them asking will ensure you keep yourself in check.


Finally having a weightloss coach or nutritionist on board with your programme will also ensure success for many, as they will make you accountable each step of the way.  Losing weight is an achievable event no matter how much or little you have to lose, maintaining weight is the easy part, as once you have got there, you just need to keep up the momentum of watching what you eat, how much exercise you are getting and your portion sizes.

To your weight management success!


Colette Morris SAC Dipl. (Diet &Nutrition)     
London Fit Girls Club Founder

Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Daily Motivation

Hi peeps

This one is for you. Go all out today to achieve your targets that you have set yourselves. Bite sized chunks, be consistent and you will see the results.

Benefits of Nutritional Shakes

 Now I am not ashamed to say I am a Herbalife fan big time. (No, not because of David Beckham!)

Not only do I like their products, I recommend them as part of my nutrition programmes and I use them myself.  Yes I honestly do.

I am constantly being reminded by my clients of the high quality products and ingredients used within them, as they have been known to compare the Herbalife brand with some off the shelf brands.. no names mentioned.

Here is my version of the benefits of having a nutritional meal replacement shake within your current program, even if you are not looking to lose weight.

Weight maintenance
If you are looking to keep your weight at a steady pace, then having one meal replaced by a nutritional shake will help you maintain your calorific intake on a daily basis. Far too often a small snack can turn into the wrong type of fatty or stodgy foods which will only add more calories and fat to your programme rather than helping you to slim down.

I personally use the Herbalife Nutritional Shake Mix for weight maintenance and also use it within my sports nutrition program.  (Did I mention I am going to do a 13 mile half marathon in October?)

Weight Loss

A great way to lose weight is to replace two of your meals with a nutrient and protein rich shake which will have included  much needed vitamins and minerals.  Having a liquid nutritional shake is easier on the digestive system, and puts the nutrients directly back into the blood streams where appropriatel.  Normally it make take a few hours for your food to digest, but with a liquid meal,this aids better indigestion and does not take up as much of your bodies resources.

I lost over 28lbs using Herbalife products over 7 years ago and have not looked back since. 

Weight Gain
Believe it or not there are some people who wish to put on weight and who find it very difficult to do so healthily. Having a nutritional shake on top of having three regular meals a day is a great way to put on healthy weight under guidance from a nutritionist or wellness coach.

Sports Nutrition

 A while back I completed the London Triathalon with a whole bunch of Herbalife Independent Distributors. We were given training on how to use the Herbalife product range to aid us with our sports nutritional needs in order to compete inthe London Triathalon.  Herbalife have a great range of sports nutritional supplements and isotonic drinks to aid your training needs.  LA Galaxy is currently sponsored by Herbalife and more and more sports are looking to nutritional supplementation.


As a healthy fast food!
 If you lead a busy life and are always on the go,then you use the Herbalife Nutritional Shake Mix as a ultimate fast food. Full of vitamins, minerals and filling too, low fat and low calories!

As a pick me up tonic
If you are feeling unwell and are put off your food, having the nutritional shake is ideal to help keep your energy levels up.  Not only are you still getting your vitamins and minerals, but a wholesome nutritional meal.

Now I don't know about you, but there are a whole load of reasons listed above why the Herbalife nutritional shake mix is so flexible and the benefits it can bring to all aspects of your wellbeing is not to be argued.If you want to know more about our products and how to use them, drop me a line at londonfitgirlsclub@gmail.com

If you use Herbalife products, tell us how in the comments box below...

If you found this post useful, please feel free to share this blog post

Colette Morris SAC Dipl. (Diet &Nutrition)     
Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program.