Coach Val's Herba Healthy Meal Pancake Recipe

Several of my clients and Herba members on my team have requested how to include your Healthy Meal powder in a meal form rather than a shake. Here's a Breakfast meal sample of what I had this morning.  Instead of a shake, I transformed my breakfast into light and thin healthy pancakes.

My healthy Herbalife Pancake Recipe:
-- Formula1 - Healthy Meal in your favorite flavor (2 scoops)
-- 2 egg whites
-- 1/4 cup of water
-- Coconut oil spray
-- 1 cup of frozen mixed berries

 

Directions:
1) Mix the 2 scoops of the healthy meal powder, the egg whites, and the water in a mixing bowl.
2) set your stove top to medium heat and Spray your pan with coconut oil spray.
3) Add half of your mix onto the pan to cook. Flip to cook both sides. Add the remainder of the mix and repeat until cooked. They cook rather fast; therefore, never leave unattended or they will burn.
4) Optional: Warm up your mixed berries on the stove top (or) microwave for a little until they become a little tender and create a little sauce on the bottom. Add this to the top of your pancakes for a natural and sweet taste.

Enjoy!

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Green Smoothie Protein Shake Recipe

A Natural Green Smoothie Shake with Protein 

Green smoothies are one of the most healthiest intakes that our body can get, but did you know that many recipes don't contain enough protein?  Here's a natural way to create a delicious green smoothie with extra fruit and vegetables that add up to the perfect protein amount that your body needs, using actual protein from Greek Yogurt (NO protein powders or isolate in this shake).  

INGREDIENTS

• - 1/2 cup unsweetened almond milk (30 calories)
• - 1/3 cup nonfat plain Greek yogurt
• - 1 cup baby spinach (or) kale
• - 1 cup frozen banana slices (about 1 medium banana)
• - 1/2 cup frozen pineapple chunks
• - 1 tablespoon chia seeds
• - 1-2 teaspoons agave (or) raw honey (optional, may be added as a natural sweetner)

PREPARATION

1. Add almond milk and yogurt to a blender, then add spinach, banana, pineapple, chia and sweetener (if using); blend until smooth.

Many of us don't get enough fruits and vegetables in our diet, and the ones that are really good for us -- such as leafy greens -- aren't something most of us eat on a regular basis.  Therefore, you may want to consider substituting a meal for this natural super food protein smoothie.  Your body will definitely thank you later. :) 

NUTRITION

Per serving: 297 calories; 6 g fat (1 g sat, 0 g mono); 4 mg cholesterol; 54 g carbohydrates; 0 g added sugars; 13 g protein; 10 g fiber; 145 mg sodium; 1038 mg potassium.

Nutrition Bonus: Vitamin C (102% daily value), Vitamin A (64% dv), Magnesium (31% dv), Calcium & Potassium (30% dv), Folate (28% dv)

Carbohydrate Servings: 3

Exchanges: 3 fruit, 1 lowfat milk, 1/2 fat

Recipe Source: http://www.eatingwell.com

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How Much Protein Do We Need for Weight Loss?

Recently I came upon an interesting article which I listed below via Women's Health, that emphasized a new study suggesting we need more protein than we think to maximize weight loss. 

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Should You Double Up On Protein to Lose Weight?

A new study suggests you need more protein than you think to maximize fat loss

PUBLISHED: SEPTEMBER 11, 2013  |  BY ELIZABETH NARINS

Most weight-loss plans have one thing in common: eating less. But new research suggests that eating more could boost fat loss—more protein, that is. Dieters who double their protein intake lose more fat and maintain more muscle mass than dieters who eat the recommended daily amount, according to a new study published in The FASEB Journal. 

In the study, 32 men and 7 women followed a 31-day weight-loss diet that contained either the recommended daily amount (RDA) of protein, twice the RDA, or three times the RDA. At the end of the study, everyone had lost about the same amount of weight (an average of 2.7 to 3.5 pounds). However, the people who doubled up on protein lost the most fat; it amounted to about 70 percent of their total weight loss. For those who ate three times the RDA, 63.6 percent of their weight loss was due to fat loss. And the people who ate the recommended amount of protein fared the worst: Only 41.8 percent of their weight loss was from fat. 

Researchers say that eating protein can boost the rate at which your body repairs and builds new muscle after you workout—and that’s a good thing since the more muscle you have, the more calories your body burns at rest. The thing is, eating too much protein (i.e., three times the RDA or more) seems to slow down this process. No one knows exactly why, says Gerald Weissmann, M.D., editor in chief of The FASEB Journal and research professor of medicine at the New York University School of Medicine. (He was not involved in the research.) 

So how much protein should you eat for weight loss? Multiply your weight by 0.36 for the recommended daily amount of protein (in grams) that you should be consuming. Then double that number. That’s about 110 grams of protein per day for a 150-pound person or slightly more if you’re pregnant, breastfeeding, super-active, or elderly. (Find out how many grams of protein are found in chicken, fish, cheese, and more here.) Just make sure you also cut back on carbs and fat while you’re at it. Otherwise, you’ll eat more calories overall—a surefire recipe for weight gain.

Source: Women's Health

NOTE: Make sure to also stick to an appropriate diet plan that meets your needs and will help you achieve your goals.  Everyone's goal is different, while some people are overweight and looking to loose fat and get healthy, others are skinny and looking to achieve lean muscles.  In the end we all have a goal that requires a specific diet and exercise plan to help us get there.

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Positive Weight Loss Results = Eat Clean + Follow your Meal Plan

In order to get positive weight loss results, it's essential that you eat clean + follow the a proper nutritional meal plan.

Follow your nutritional plan by:

1) Counting Calories
(or)
2) Simply Eatting Clean & knowing how to portion your food on the plate (follow the below visuals for this)

Below are some quick visuals I created to give you an idea of how your meal schedule and plate should somewhat look like...

UPDATES:

My new Instagram is

@FitClubUnited,

Follow my weight loss journey & meal prep ideas.

~*~

~*~

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Say Good Bye Muffin Top by Burning Your Belly Fat with this Free Printable Home Workout Plan

Happy Monday!  What better way to start the week, than with a printable fat burning belly workout plan to go with your Nutrition Plan!

  This is a quick home workout that consists of affordable equipment (speed jump rope & stability ball), that can help get rid of your unwanted muffin-top or extra belly fat.

Print and Burn that Belly Fat!

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Don't Skip Meals

Your body may not be burning calories quickly because of poor eating habits and a sedentary lifestyle. Fortunately, you can take control of speeding up your metabolism from getting more sleep to eating small meals all day.

If your body’s engine is running at full-speed, there’s little you can do to boost your fat-burning potential – you’re already performing at peak.

But if your body is running on half-empty, there's room for improvement. Click this link to listen to how  you can boost your metabolism into high gear.

Start your engines!

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Jump Start Menu Plan from the Beginning of my Weight Loss Journey

*Disclaimer*

Consumers who use Herbalife® Formula 1 twice per 

day as part of a healthy lifestyle can generally expect to 

lose around 0.5 to 1 pound per week. Participants in 

a 12-week single-blind study used Formula 1 twice per 

day (once as a meal and once as a snack) with a reduced 

calorie diet and a goal of 30 minutes of exercise per 

day. Participants followed either a high protein diet or 

a standard protein diet. Participants in both groups lost 

about 8.5 pounds. 

UPDATES:

I have changed my Instagram to @FitClubUnited, 

where you may follow my weight loss journey.

*Disclaimer*

Consumers who use Herbalife® Formula 1 twice per 

day as part of a healthy lifestyle can generally expect to 

lose around 0.5 to 1 pound per week. Participants in 

a 12-week single-blind study used Formula 1 twice per 

day (once as a meal and once as a snack) with a reduced 

calorie diet and a goal of 30 minutes of exercise per 

day. Participants followed either a high protein diet or 

a standard protein diet. Participants in both groups lost 

about 8.5 pounds. 

(Current progress photo update above, as of April 2014)

Many of you have asked for my story of how I've lost weight fast and how I'm currently still loosing weight on "this diet?"  Well first of all, it's not a "diet," it's a change in lifestyle.  As a graphic designer with constant projects night after night sitting on the computer + mom of 2 little ones, life became a challenge for me since I simply didn't have time for myself anymore.  I would barely sleep and skipped meals throughout the day because of all the stress and opted to eat as I went.  In a matter of months, without a doubt of realization It wasn't until i visited my sister whom lives out-of-state to ask me, "Val, what happened to you?!?!"  It wasn't until that moment that I truly realized I had to change....not change myself only, but change my family's lifestyle as well.  I learned that I needed to plan my meals ahead of time and turned to Weight Watcher's where I learned to count my points and bought a bunch of healthy eating cookbooks in order to turn my fridge around from having just "food" to colorful fruits & veggies.  I have made alterations that have made a big difference in my weight loss.  Simple habits like not using regular oils to cook but rather sauté my veggies, egg whites, and meats with a teaspoon of coconut oil or cooking spray and season with a pinch of sea-salt or no-salt substitutions like Mrs. Dash, fresh green onions, garlic, Italian herbs, and much more.  See below a list of healthy seasonings and condiments.

Clean out the Fridge & Pantry and starting Filling it with these Healthy Options:

How does Herbalife Shakes work with all this?  

Not everyone has the luxury of time to cook a healthy home cooked meal 3 times a day, especially me!  Therefore, instead of skipping breakfast, I chose to bring in Herbalife Shakes into my meals as a meal replacement 2 times a day for a jump start in my weight loss in order to get myself motivated.  Everyone needs a big boost in the beginning in order to motivate themselves to keep going and feel that they can do it.  These shakes when I first started my weight loss journey were a great option since it was a meal replacement shake that contained up to 20 vitamins, minerals and essential nutrients.  Along with 9 grams of protein and healthy fiber that helps support weight management.

Below you may find three Meal Plan samples that work with this protein meal replacement plan, followed by categorized lists of fruits, veggies, grains, protein meals, and protein snacks along with their according portion size (be strict with your portion size and DO NOT EXCEED IT).  I personally started with meal plan B and slowly progressed to meal plan A; however, everyone's plan is different and your wellness coach can help you with this. 

All this information below is what has helped me personally to follow my own plan; however, it is important you contact your wellness coach so that they can help you accordingly to your goals.

EXTRA NOTE TO EACH DIET ABOVE:

(The below will promote energy boost + smooth digestion) 

• HOT TEA: With each meal, I make sure to drink a cup of Herbalife Raspberry Concentrate Tea (1/2 teaspoon) in water with Aloe Concentrate in Mango Flavor (1-2 capfuls). 

(OR)

• ICED TEA: Prepare 1/2 Gallon Jug of water (equals 8 glasses of water) for the day and add 1 tablespoon of Herbalife Raspberry Tea Concentrate + 3-4 capfuls of Aloe Concentrate in Mango flavor and let it chill to drink it as Iced Tea throughout the day.

*My husband and I prefer the *Iced Tea* method in a 1/2 gallon jug everyday chilled, since it's so refreshing to drink throughout the day when on the run or at work (I even take mine to the gym to stay hydrated between workouts)!

IS WINE OK DURING WEIGHT LOSS?

Yes, the occasional 1 cup of wine each day is okay to add to your diet (just do not exceed your 1 cup portion size, the less the better, since wine is very high in calories especially when you are seeking to loose weight).  

*Wine Facts* 

Five ounces white or red wine = approximately 120 calories.  

Drink a bottle of wine (4 glasses), and you’ll be consuming about 480 calories 

(that’s the equivalent of two 20-ounce Cokes!).

MENU FOOD PLANNING, PORTION SIZES, & CALORIES

BOOST WEIGHT LOSS WITH THESE TIPS:

• Exercise at least 3x a week for 30 mins (cardio, walk, or do Insanity video's from your home).  I enjoy either of the following 3 times a week: cardio, pilates, and sauna. 

• Watch your portion sizes and stick to the attached guides and measurements listed above.

• Make sure to eat 3 hours before going to sleep!  Do not eat anything before you go to sleep if you are hungry drink water + Herbalife aloe (infuse some natural fruit slices for a sweet and natural refreshing taste) to keep you full and fulfill any sweet temptations that you may get.

• As for quick meals or to learn how to cook clean, I signed up to emeals.com where I receive "eat clean" recipes that are sent via email each week that are simple and delicious to make. 


• Don't skip your meals and snacks so that your metabolism can keep working throughout the day!  Herbalife makes it easy for you to take your shakes, meal bars, and snacks when your on the go.  Otherwise, if you have time the night before, meal prep before hand your food for the next day; this is very important! 

HOW I PREPARE MY SHAKES

Well balanced Herbalife Shake

• 1 cup of original almond milk, nonfat milk, or water

• Formula 1 Meal Replacement, available in a variety of flavors (2 scoops)

• Personalized Protein Powder (1 scoop)

• Prolessa Duo (1 scoop) - optional for fat burn

[Add the *Prolessa Duo* last to the mix, after 5 seconds of mixing everything else]

Your serving of fruit can be added to the shake and you may get creative as long as you

do not exceed in your portion size or exceed your max calories.

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This Diet Plan above was what worked for me personally to jump start my weight loss.

 However, I am still working towards reaching my weight loss goals.  I strongly believe that eating healthy and incorporating veggies and fruits, in the proper portions along with the combination of exercise and a strong mind set you can achieve this success.

If you are looking to loose weight, stay positive....it's a lifestyle change not only for your body but your mind as well. <3

 

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DietBet - Lose weight. Have fun. Win money! (Join the Bet...starts Wednesday, April 24th!)

Someone just introduced me into a new and exciting way to hold you accountable for your weight loss!  A new online diet betting game called...

 Lose weight. Have fun. Win money.

DietBet is a game where you've got 4 weeks to lose 4% of your starting weight. To begin, everyone puts money into the pot. After four weeks, whoever's hit their 4% goal is a winner and splits the pot.

Watch the video on how this works:

This sounds quite interesting; therefore, I decided to start my own bet to try it out!  The dietbet starts on Wednesday, April 24th, 2013.  Sign-up and bet $25 into the pot to enter the game.

It will be my first time doing this, as it probably will be for many of you.  Therefore, to read more step by on how this works, visit the following link: http://www.dietbet.com/how-it-works

Brief Summary of how DietBet Works:

ON THE GO?!  Download the DietBet iPhone App below: 

https://itunes.apple.com/us/app/dietbet-lose-weight.-make/id532353287?ls=1&mt=8

(Screen shot images above and active links on how this work, may be found via DietBet.com: http://www.dietbet.com/how-it-works)

Good Luck! :) 

*Make sure to follow me on Instagram (@FitClubUnited)*

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