Herbalife Shake Recipes - What's Your Favourite?

 Just because you have a strawberry Formula 1 shake mix doesn't mean it has to be boring!

You are encouraged to make your Formula 1 shakes in a variety of ways. As you can see from the recipes listed below, nonfat milk, fresh fruits, juices, extracts, and even decaffeinated coffee can be added to the Formula 1 powder to make different and tasty shakes. Feel free to experiment with your own recipes and email them to us so we can add them on the blog.
Wild Berry-Orange Shake 1 serving Wild Berry Formula 1 powder 8 fluid ounces unsweetened orange juice 1/2 teaspoon pineapple extract 4-5 ice cubes (optional)
Mocha Shake 1 serving Dutch Chocolate Formula 1 powder 1/2 teaspoon instant decaffeinated coffe 8 fluid ounces nonfat milk 1/1 orange (optional) 4-6 ice cubes (optional)
Orange Blossom Shake 1 servving French Vanilla Formula 1 powder 1/2 teaspoon orange extract 8 fluid ounces nonfat milk 1/2 orange (optional) 4-6 ice cubes (optional)
Fruit Juicy Shake 1 serving Wild Berry Formula 1 powder 8 fluid ounces unsweetened juice (orange, cranberry, cranapple, grapefruit) 4-5 fresh strawberries or 1/2 banana 4-6 ice cubes (optional)
Melon Masterpiece Shake 1 serving Tropical Fruit Formula 1 powder 8 fluid ounces water 1/2 cup fresh mango pieces 1/2 cup fresh cantaloupe pieces 4-6 ice cubes (optional)
Black Forest Shake 1 serving Dutch Chocolate Formula 1 powder 1/2 teaspoon black walnut extract 8 fluid ounces nonfat milk 1/2 banana (optional) 4-6 ice cubes (optional)
Soda Fountain Shake 1 serving French Vanilla Formula 1 powder 5 fluid ounces nonfat milk 3 fluid ounces diet soda (black cherry, strawberry, root beer) 1/2 banana or 1/2 peach (optional) 4-6 ice cubes (optional)
Coffee Shake 1 serving French Vanilla Formula 1 powder 1 teaspoon instant decaffeinated coffee 8 fluid ounces nonfat milk 1/2 banana or 1/2 peach (optional) 4-6 ice cubes (optional)

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. 

Diet Tips To Aid Your Weightloss

Eat Slowly and enjoy your food. Do not skip meals or shakes! Skipping meals can result in headaches or binge eating.

Drink at least 8 glasses (64 ounces) of plain, fresh water daily. This is in addition to other liquids you drink which may include low calorie beverages like herbal teas, decaffeinated coffee or diet sodas. Not drinking enough fluid can lead to dehydration, a common cause of headaches. Keep in mind that alcoholic beverages and fruit juices are high in calories and if used in excess can sabotage your weight loss effort.

Keep high-calorie sweets and desserts (like cake, cookies, ice cream, and dried fruits) as well as fried and fatty foods out of the house. Also avoid products made with white flour such as white bread, rice and pasta even low-fat or non-fat cookies.

Eat plenty of high-fiber foods including a minimum of 2 cups of garden salad daily along with plenty of dark green and yellow vegetables. Snack on fresh vegetable sticks. Also include 1-2 pieces of fresh fruit daily as snacks. Fiber promotes a natural, healthy colon.

For your main meal, starchy servings should include whole grain, complex carbohydrates such as whole-grain breads and pasta, brown rice, corn, potatoes, beans and lentils.

Season your foods with herbs, garlic, pepper, vinegar or lemon rather than salt. Avoid high-sodium soups, frozen entrees and vegetable juices.

Weigh and take measurements only one time per week. Body weight can fluctuate on a daily basis, so frequent weighing and measuring can lead to unwarranted frustration.

Use the Weight Management Programs to lose weight and to maintain your desired weight. Refer to this post if you find yourself gaining back weight or returning to poor eating habits, or contact Colette on the email below. :)

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. 

How To Make Up Your Herbalife Meal Replacement Shake

 So you have made the all important first step - ordering your Herbalife Meal Replacement Shake!

So here's how to make up your Herbalife Meal Replacement Shake, first you should have a measuring spoon, a shaker cup or a blender.

Add two flat dessert spoons of  Herbalife Meal Replacement Shake into 250ml to 300ml of liquid.  Now you can use soya milk, goats milk, semi skimmed or any fruit juice (apart from grapefruit and orange).  You can use a hand blender or a liquidiser to mix the ingredients together, then pour into a cup and sip.  To add some flavour to your Herbalife Meal Replacement Shake add fruits or vegetables and blend into a smoothie.

Benefits and Usage
There are numerous ways to use your Herbalife Meal Replacement Shake, you can use it to gain weight, lose weight or maintain your weight. More on the benefits of a meal replacement shake can be found in my previous post here.

The Herbalife Meal Replacement Shake is a liquid meal and has all the nutrients, carbs,proteins and fats you need to maintain a healthy lifestyle.  It's easy to mix and use, and it's the best fast food for weight management you can choose.

For weightloss:
If you wish to lose weight then you should replace two meals a day with your Herbalife Meal Replacement Shake, and have 1 prepared meal.  Eat sensible snacks in between.

For weight gain:
There are some of you who wish to put on weight or to bulk up.  In this case you would have three Herbalife Meal Replacement Shakes before or after a meal.  This would in effect be doubling up your calorie intake in a liquid format which is more easier for you to digest, and would help you to gain weight healthily.

For weight maintenance: Simply replace one meal a day with the Herbalife Meal Replacement shake and have two regular meals with sensible snacks.

Have you ready my story yet on how I lost 30lbs using the Hebalife Meal Replacement Shakes and how I have maintained my weight for the last 8 years.  No? then  Read it here...

Remember when you go on our program, we support you all the way.  Feel free to email us with questions you have about the program. 

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. 

Mid Summer Balls, Shape Up, Lose Weight

Ok, we've hit July the summer balls are gonna be going out from July through to August, September.  Time is of the essence if you wish to shape up and lose a few vital inches, now is the time to get on a programme. 


Complete your information in the box to the side of this blog post and get started today with receiving nutritional advise, an online programe of food and exercise for the next 30 days...

Be warned, I do use Herbalife Products within my weightloss and shape up program all of which are purchaseable direct from the following website  www.HealthyWeightLoss.HerbalCoach.com


Did I tell you how I lost over 30lbs in under 4 months using these products? Go checkout my testimonial here ==>Click HERE to reveal my story.


Don't delay get signed up today..


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. 

Here Are Some Tips For Lowering Your Blood Pressure

 Got High Blood Pressure? What are the signs?  Well for one if you are having lots of headaches, or feel light headed, or even hear your heart beat in your temple, that is some of the physical signs.  Some people may not have any signs.  

When you have had your blood pressure taken it is represented as two numbers, such as 120/80mmHg (one hundred and twenty over eighty millimetres of mercury).

• The first figure – the systolic blood pressure – is a measure of the pressure when your heart muscle is contracted and pumping blood. This is the highest pressure in your blood vessels.
• The second figure – the diastolic blood pressure – is the pressure between heart beats when your heart is resting and filling with blood. This is the lowest pressure in your blood vessels.

 The lower your blood pressure, the better for your health. Doctors recommend that your blood pressure is kept below 140/85

It is important to go get your blood pressure checked regularly at your local Doctor's surgery.  Alternately there are monitors which you can buy such as the  Omron Bp652 7 Series Blood Pressure Wrist Unit or the Omron HEM-650 Wrist Blood Pressure Monitor with APS (Advanced Positioning Sensor)and use these to help measure your blood pressure in between your GP visits. 

Getting your blood pressure under control as soon as possible can reduce the  following ailments,

• cardiovascular disease, such as angina (chest pain caused by reduced blood flow), stroke, heart attack, heart failure or atrial fibrillation (irregular heart beat)
• kidney damage
• damaged sight

 Some of the causes of high blood pressure are

• lack of exercise
• poor diet
• stress
• being overweight
• high intake of alcohol

If you believe you have high blood pressure then you can improve this by improving your diet, losing weight or introducing more exercise into your daily routine.  Taking a walk instead of driving the car to the shops, walking the kids to school or even joining a salsa class or do something you enjoy or something you and the family could do together.

Herbalife have a great product called Niteworks which helps to increase the Nitric Oxide production during the night in our bodies while we are asleep. Niteworks has been known to help improve your blood pressure and Nitric Oxide production which in turn will increase blood flow.
Niteworks

SKU: 3150

Stimulates Nitric Oxide production.  

Developed in conjunction with Nobel Laureate Lou Ignarro, Niteworks contains special ingredients which work together with the body's own mechanism to increase Nitric Oxide production, a key component of assuring normal circulation. This helps provide your body with nutritional support during the night when it recharges its battery for the day ahead

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. 

Summer Motivation - A Day In The Life....

Don't you just love it when the sun is shining. Get's the fitness hormones up and running!  Well for me anyway. Today I have decided to go out on a 10 mile round trip bike ride. For those of you on a weight loss regime, or a fitness regime riding is really good for you, less stress on the joints.

I have started my day with cheese on toast (wholemeal bread) and a cup of herbal tea, (Mango and Apple with a dash of Cranberry... yum!).

Morning meditation was done at 6.45am this morning, so am now totally motivated and inspired to begin this beautiful day.

Photo's will be coming so watch this space. 

So ladies and gents what exercise are you going to do today?  Leave me your comments below... don't be shy now!
















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. 

Back On Track...

I am back on the training wagon.   It's not long now before the 1st of October and my 13 mile walk for cancer research. 
I just wanted to go over the importance of hydration before, during and after you exercise or workout.
Our body is made up of 95% of water, and when you workout you lose at least a pint possibly more.  So, as a recommendation take a sip every 15 minutes or so of your workout to ensure you don't dehydrate or lose electrolytes quickly. The main cause of dehydration is through sweat where the body excretes sodium.   A good isotonic drink is ideal to replacing the water quickly in the body and ensuring no electrolytes have been lost.

It's important to keep hydrated for a number of reasons. If properly hydrated you can operate at peak performance, otherwise fatigue may set in. The two main factors that contribute to fatigue during endurance performance are depletion of body’s carbohydrate stores and dehydration. 


Sports drinks are either hypotonic, isotonic or hypertonic. This is determined by the carbohydrate and sodium concentration of the drink.
 Hypotonic and isotonic drinks are designed to maintain hydration (isotonic drinks also supply some carbohydrate) whilst hypertonic drinks are used to supply energy via carbohydrate.

Hypertonic drinks are therefore designed for energy rather than hydration. Hypertonic drinks are best taken before exercise for energy and then to refuel.
The primary electrolyte lost through sweat is Sodium. If a large amount of Sodium is lost through sweating, the concentration of sodium in the blood drops which increases the movement of water into the cells leading to further dehydration. So sodium replacement in the right concentration is the key to rehydration.

The right level of sodium is dictated by how much sodium you lose through sweat and the rate at which you sweat.

When I work out I use the Herbalife H30 drink which helps to quickly hydrate and also gives energy at the same time.  You can order this from the site by clicking on the hyper link.

What ever you are doing this week ensure you keep yourself hydrated properly.  We should all be drinking at least 2 litres of water per day minimum, and remember if you are working out you will need more.

H3O Pro Isotonic Drink - Lemon Lime



H³O Pro™ Isotonic Drink - Powering Exceptional Performances

As we demand more from our bodies during exercise, it's vital that we support our body and provide what it needs. That’s why you get so much more from H³O Pro™ isotonic drink than other leading brands on the market. Developed by experts in sports nutrition, H³O Pro™ is an innovative isotonic drink which helps to power exceptional performances





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. 

Sun is Shining, Get Your Vitamin D

It’s dubbed the ‘sunshine vitamin’ but how do we get enough vitamin D when the sun isn’t shining or you avoid sunlight?

Sun exposure is required for the skin to produce vitamin D, as a normal balanced diet contains very little.  This has brought about a growing concern for vitamin D deficiency in particular groups: older people or those living in institutional care with little exposure to sunlight, those with darker skin tone, and those who cover themselves because of cultural or religious reasons.

So how do you make sure you get enough?   You don’t need to bake yourself in the sun and risk skin cancer to get a good dose of vitamin D.
How much you need depends on your skin colour. If you have fair skin, you may only need approximately 5 minutes of daily exposure in summer sun, whereas if you have darker skin, you may need up to 20 minutes each day.
More exposure is needed over winter to produce vitamin D because UV levels are considerably less. But by getting enough sunlight hours over summer, you can build up your stores for winter.

It’s also important to remember that even when it’s cloudy, you are still exposed to UV light, so just because you can’t see the sun, doesn’t mean you’re not getting vitamin D!

Very few foods contain vitamin D: oily fish, eggs and some fortified milks and margarine. It’s a good idea to include these healthy foods in your diet, even if you don’t think you have concern for vitamin D deficiency.
Those over the age of 50 years need almost double the amount of vitamin D than those younger than them. So to make sure you get the recommended amount, try to get about 15 minutes of sensible sunshine each day and eat the healthy foods mentioned above.



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. 

Stuck on Losing Weight?

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Two quarters in, and how are your plans for losing weight goin?  Or have you given up like 80% of those who started the new year with weight loss plans and expectations.

Don't get disheartened, weight loss is a long process even if it is only a few pounds you want to lose, in fact the less weight you have to lose the harder it is to lose.  So don't beat yourself up if you are down to the last 10 pounds or so.  It will take even more persistance that usual to get it shifted.






So what can you do if your weight loss slows down.  Here are some tips which have helped both myself and my clients in the past:

• Cut down on calorie intake and increase your level exercise 
• come off the weight loss program for at least  3-5 days, then go back on again with a vengence
• do a mini detox for 5 days cut out bread, daffeine, fizyzy stuff, alcohol, starches, wheat and dairy.
• step up your exercise regime more toning, working out with weights rather than cardio type exercise,  and drink more water and fluids, burning more calories will kick start any sluggish metabolism.
• Increase your protein intake, increasing protein reduces the carbs urge, and therefore makes you feel fuller longer.  Try our natural whey protein supplement.
• add more fibre to your diet - this will help to get rid of more fat.  Try our Fibre and Herbs supplement.
• drink more water, sometimes not having enough water inhibits weight loss.
• are you eating the right number of calories? If you are eating too less than what your body needs, it will try to hold on to as much of your body fat as it can for energy and body function purposes,therefore you may need to eat more calories. It is always important to adjust your calories with the weight loss.

If you have any more, let us know, leave your comment below...
















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. 

LFGC Blog Now Mobile Friendly

 Yes we have,  we are now mobile friendly so if you are viewing our blog on your mobile you will no longer have to keep moving from left to right, as it will now fit nicely onto your screen. Ijust checked it out on my iphone and it displays really quick, and easier to navigate through the pages on the site.

So spread the word, we are now more accessible for those of you on the move!










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.