Today I will share my thoughts on protein shakes and how it can be very handy in weight-loss. Whenever you hear of protein shakes you may be thinking that you are punished to replace 2 meals a day with a protein shake for 6 months, every day right?
Well not exactly…. and I wouldn’t recommend that personally. First of all, you will get sick of drinking protein shakes twice a day, every day for 6-12 months (or until you reach your goal weight). This is not something you will likely adapt to as a lifestyle so you will find yourself quitting way before reaching your goal weight.
Having said that, I do love protein shakes and drink them regularly. However, I only drink them on the days when I do intermittent fasting as part of my simple strategy I have put together and followed. Using this strategy I have lost 77 pounds within 15 months and it is part of my lifestyle ever since.
I love protein shakes because it is a scientifically formulated balanced meal, providing you use a quality protein shake. I also choose to drink vegan protein shakes, not because I am vegan but because it is lighter on my stomach. I don’t really do well with dairy and whey based protein shakes.
There are quite a few different vegan protein shakes on the market but unfortunately the taste doesn’t quite do it for me in most of the ones I have tried. The one that I do like and have stuck with is the vegan protein shakes from Arbonne, particularly the chocolate flavour.
The Arbone Protein Chocolate Shake and the Arbone Vanilla Protein Shake are 100% vegan. They provide 20g plant protein per serve to help support muscles and delivers essential amino acids. They also provide more than 20 essential vitamins and minerals per serve. They do not contain sugar or artificial sweeteners!
I love drinking protein shakes on my intermittent fasting days because I know I am providing my body with a balanced meal and it is also lighter on the stomach and I give my stomach a bit of a rest from the foods I eat daily.
For me this lifestyle provides variety in my daily food choices and is also good to take a break from dairy, bread, cereals etc. This jumpstarts the metabolism and results in more weight-loss.
If you are looking to get results and reach your weight-loss goal, check out my own personal weight-loss journey and my struggle with obesity for 18 years. Learn from my past mistakes and start implementing my simple strategy I have designed and follow daily for results. This allows me to enjoy my favourite foods and always have variety in my daily food choices.
My book is available in e-book format as well, click here to read reviews and get yourself a copy!
Thankyou so much for reading and please share this post with others that you know are struggling to reach their weight-loss goal or just want to get healthier xx
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Hi everyone! In todays post, I will share my thoughts with you on the danger of weight-loss supplements.
I am not against natural weight-loss supplements however there is a danger in using weight-loss supplements because of the trap that comes with it.
So what do I mean when I mention danger and trap? Well there’s no better way to explain this then using my own personal experience. In my 18 year weight-loss journey book, I share how I have fallen into this weight-loss supplement trap and it is a dangerous thing.
The trap and danger is that when we purchase weight-loss supplements and start taking them, we tend to rely on those supplements to do the work for us and eventually give up on healthy food choices, daily exercise and smaller portions (reduced daily calories).
I share this from my own experience. How many times did I purchase weight-loss supplements and relied on the supplement to do the work. I would lose sight of focusing on healthy food choices, daily exercise and keeping track of what and how much food I eat daily.
Then of course I would not get results and I would blame the supplement, not the fact that I abandoned my healthy lifestyle. Then I would look for a better supplement, the next best thing as they say.
Don’t fall into this trap like I did over and over only to get heavier and miserable due to my hopes being crushed all over again and returning to food for comfort.
I had to learn so much, I had to change so much and I share my journey with you in My 18 Year Weight-loss Journey. I share everything I did to finally reach my goal weight and lose 77 pounds within 15 months and keep it off.
Once again, I am not against natural weight-loss supplements. In fact I will dedicate a page on this website to list a few very good products that I use daily because they really make my journey easier. I now conside natural weight-loss supplements an extra tool, a bit of a boost to the weight I am already losing by following my simple strategy. The supplements simply make my journey easier but they will never ever give results if we rely on the supplements alone.
Thank you for reading and if you have found this post helpful please share it around and help spread this post 🙂
Thanks again and be safe out there xx
Hey everyone, today I will be sharing a recipe for tasty wholemeal flour tortillas/wraps which I use for my home made bean burritos.
Even though it takes time to make these, it is worth it because they are just so much tastier than any wraps or tortillas you buy from the store. These just melt in your mouth and cannot even be compared with store bought ones.
These wraps/tortillas can also be used as pizza bases. Just simply roll it out into a round shape and put your favorite topping on it and bake as usual. It will be like a flat bread pizza, lower in calories than a usual pizza base.
I found this recipe at this link, but my version is slighly different (see my version below):
You can check out the link for the exact recipe and info that the author of the recipe shares.
I personally have made a few changes to the recipe. I have added wholemeal flour to make them healthier and for the oil, I use sunflower oil because to me it gives the best taste.
Also, a tip for the dry ingredients. I mix the white flour, wholemeal flour, salt and baking powder very well before I add the oil and the warm water. This ensures an even dough for best results.
After I add the oil and the warm water, I mix with my hand and then start to knead the dough and knead it for about 5 minutes until the dough is smooth and doesn’t stick to hands or the bowl.
After that I transfer the dough onto a non-stick dough mat. I cut the dough in half, then I cut each half in half again. I continue to cut each piece in half until I have a total of 16 round pieces.
I lightly flour a large plate and I roll each piece in flour lightly and place on the floured plate and cover with cling wrap and let it rest for 15 min.
Then I get my pan ready, turn on the heat to just below medium and start rolling out each round piece of dough to the size of a medium pan.
I also add 1 teaspoon sunflower oil to the pan for each tortilla I cook. I add the teaspoon of oil and swish the pan around to coat the pan with the oil and then add the rolled out tortilla.
While the tortilla is cooking on one side, I roll out a new piece of dough. I then turn the tortilla on the other side and keep an eye on it until it’s lightly cooked and then turn it out on a plate. I repeat these steps until all tortillas are rolled out and cooked.
Once I finish cooking all tortillas, I let it cool off for 5 minutes and then cover them with cling wrap. Before I use these tortillas to roll out into burritos, I warm them up in microwave for 5 min so they are soft and easy to roll into burritos.
Before baking them in the Here is my version of the recipe:
– 2 cups plain flour
– 1 cup wholemeal flour
– 1 teaspoon salt
– teaspoon baking powder
– 1/3 cup sunflower oil
– 1 cup warm water
I will share the recipe to my bean burrito filling soon. I hope you love this tortilla/wrap recipe as much as I do!
PS: If you are looking to lose weight without dieting or meal plans all while still enjoying the foods you love, please check out my book. In this book I share my very own personal 18 year struggle with obesity and how I finally lost 77 pounds within 15 months. I share my simple strategy and how I conquered this battle including plateaus. Check out my book on Amazon. If you don’t need to lose weight and know anyone that is struggling with weight-loss please share my book with them. Thank you so much for our support!
If you have found this post helpful, please share! xx
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The biggest mistake in weight-loss? Here it is…from my own personal experience during my 18 year weight-loss journey and battling obesity:
Giving up too soon.
I know…the answer is so simple but it’s the secret to actually reaching your goal. During the 18 years on battling obesity and trying to lose weight, this was my biggest mistake. I would start eating less and making healthier choices, I would start exercising (walking), and I would see results in the first week and would be so happy!
But then….I continued the same thing in the second week and saw no results so I would give up, go back to my old habits and put the weight back again and more. I would be sad, emotional and angry with myself so that would lead me to comfort food. This led to a vicious never ending cycle and I would be miserable all over again.
This all changed in 2014 when I started my final weight-loss journey and I share it all in my book. This time I kept going no matter what. This time i understood that my body is not a robot to work exactly the same every week (or even every day). This time I understood that I must have patience and perseverance. This time I had a simple strategy that I followed and I share this strategy in my book. This time I had a strong WHY, a why that hurt so much. This WHY kept me going on days when it got tough or on weeks where I didn’t lose anything (in fact some weeks I would put on a bit of weight).
But the fact that I DID NOT GIVE UP too soon and kept persevering has got me to the finish line successfully. I had successfully reached my goal weight!
So always remember to be patient, persevere, have a strong WHY and never ever give up, especially the first 4 weeks of your journey to lose weight. It takes time for the body to adjust, give your body time to get the message that it has to dig into those fat cells and shrink them. It took years for you to put the weight on so you should give it at least a year for you to lose those first 40 pounds.
When you become impatient and ready to give up, ask yourself this question: What will I achieve if I go back to my old habits? The answer is: I will keep going around in the vicious cycle of weigh gain and feel like crap. Is it worth it?? To me personally, no. So you will have to answer this question for yourself and take it from there xx
If you have found this post helpful, please share with others too. Thank you so much for reading. Stay healthy and safe!
PS: If you would like to lose weight naturally without dieting or following complicated meal plans then check out my book in which I share my simple strategy which I have used personally. Using my strategy, I was able to lose 77 pounds within 15 months while still enjoying my favorite foods. I share my18 year personal struggle with obesity and the painful mistakes I have made within those 18 years. You can learn from my experience and apply my strategy and reach your goal weight once and for all. If you know of someone that is struggling to lose weight, please share my book with them also. Thank you so much for your help and support xx
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Hey everyone, today I will be sharing my thoughts on exercising and losing weight. I will explain why exercise doesn’t always help you to lose weight, in fact, it can even cause weight gain!
I have experienced both. Exercise has helped me lose weight and then in other time slots of my life it has caused me to put on weight.
During my final weight-loss attempt in which I lost 77 pounds (35kg) within 15 months, I have started exercising and it has helped me shed those 77 pounds and reach my goal weight.
Having said that, exercise was only 20% of my success, the rest was a combination of mindset, my why, and a few other things that I talk about in my book: My 18 Year Weight-loss Journey.
I still exercise every morning, 5 days a week and if it’s nice weather on Saturdays and Sundays, I will go for a relaxing walk outside. Monday to Friday I exercise on my treadmill as well as my rowing machine and lift some weights as well, 2-3 times per week.
On my treadmill I walk for 45 min every morning and burn around 350 calories. When I was losing the 77 pounds, I exercised in the morning and also added another 20 min of treadmill in the afternoon if I had time.
Just like I mentioned before, I have had times throughout the last 2 years when exercise actually caused me to gain weight. Yes, it’s weird and doesn’t make sense but I have experienced it. Maybe you have to? Let me know in comments below or connect with me on FB 😊
So why does this happen? Well for me personally, it is my Thyroid and Adrenal glands. After losing both my parents both at once on 8th Sep, 2017, the trauma, shock, heartache that I have experienced took a toll on my whole body.
I suddenly began having pain in my fingers, toes and just shooting pain in random parts of my body. I was so scared and didn’t know what was happening to me. On top of that, I was getting stabbing pain and dull pain in my neck, something I had never experienced before. On top of that, migraines at least once a week, along with nausea and vomiting.
I went to doctors, had blood tests, had x-rays and results always came back normal but I wasn’t feeling normal. I decided to see Naturopaths, 2 of them. They did other tests on me, checked my thyroid and adrenal glands. Suddenly we were getting somewhere.
I was told that my thyroid is inflamed and the nodes on it are larger than normal. I was told that my adrenal glands are overworked due to stress, sadness, heartache.
Due to my thyrpod struggling, it was up to the Adrenal glands to step in and ‘save the body’ by trying to give me the energy needed during the day to survive.
Because the Adrenal glands were struggling and running on empty, it was pumping out excess cortisol, the stress hormone which causes inflammation, which in turn causes pain. No wonder I was in so much pain!
Each time I was exercising, I was wearing out my adrenal glands even more. In turn, even more stress hormone was being pumped throughout my body. What does stress mean for our body? It means we will NOT lose weight no matter how hard we try, unless we eat 600 cals per day, everyday and we know that is not healthy.
So exercising can actually cause weight gain if our Thyroid and Adrenal glands are struggling.
How do you know you have Adrenal fatigue?
Some of the symptoms of Adrenal gland fatigue are:
– Fatigue, tiredness
– Body aches and pain
– Low blood pressure
– Loss of body hair
– Skin discoloration
– Restlessness and can’t sleep at night even though you are tired
What causes Adrenal fatigue?
Well…the main cause is stress. Stress about work, stress about a problem in your life which you don’t have control over. Heartache of losing loved ones. Stress on your body from too much caffeine and sugar. Yes, caffeine can put so much stress on your adrenal glands!
You feel tired, you go for another coffee (usually with sugar), and it gives you a quick surge of energy only to find yourself an hour later so tired and lightheaded. You are in a continuous vicious cycle!
To make it worse, because of so much caffeine, you can’t settle down at night and sleep, so then your adrenal glands are running on empty and the next day pumping out cortisol like crazy to keep you going and of course you enter the vicious cycle of coffee all over again.
Best thing to do is move on to pure green tea. It is so much healthier and contains much less caffeine than coffee. It is best to drink it without sugar of course.
I share alot of information about green tea in both my books:
Green tea is rich in antioxidants and studies have shown that it fights cancer so why not switch to this healthy alternative?
Back to exercise… I noticed that when I have pushed myself to walk very fast and jog on the treadmill, I have not lost weight at the end of the week. As soon as I started listening to my body and taking it slower but being consistent daily, I have started seeing the weight drop at the end of each week, with exception to when it’s that time of the month (sometimes, not every month) and that is normal. Our body is not a robot, it goes through a lot of changes each month, especially for us women.
I hope you have enjoyed the read and please share if you have found this post helpful 💗
Thankyou so much for reading this far and please take care and stay healthy and safe!
Hey everyone, today I will share my thoughts on Magnesium and how it has helped me with reducing Migraine Headaches to where I hardly get a Migraine now.
I don’t know about you but I will do anything I can to prevent migraine headaches. I used to get them very often and very bad as well.
A few weeks ago, I started taking Magnesium tablets just so that I would help reduce stress and help my muscles to be more relaxed.
However, I started reading on the container label that in order to prevent migraines, I should take 2 capsules in the morning and 2 capsules at night.
I started taking as per directions and I have not had a Migraine since then (2 weeks now with no Migraines!).
Most of the time the migraine would wake me up at 4am and I remember thinking….”Oh no…I am going to have a horrible day today”.
For me personally, when I get a migraine, it triggers nausea and vomiting. Taking panadol or Nurofen does nothing for me, in fact if I drink water alone, my stomach will not hold it in and I will throw up.
I end up vomiting 3-4 times and have to lay down, close my eyes and just hope to feel better soon.
I can tell for sure when it is a migraine because pain killers don’t work and I get nausea and vomiting.
As you can see in the image below, a headache is usually not localized, pain killers will help get rid of a headache and nausea and vomiting is not associated with headaches.
So if you suffer from Migraines make sure you try Magnesium, it has helped me so much and this is why I am sharing my experience with you.
Other health benefits of Magnesium are:
1. Magnesium is involved in hundreds of biochemical reactions in the body.
About 60% of magnesium is in your bones while the rest is in your muscles, soft tissues and fluids, including blood.
Every cell in the body contains magnesium and needs it to function.
Magnesium helps with…
– Energy production
– Protein formation
– Gene maintenance
– Muscle movements
– Nervous system regulation
Studies suggest that around 50% of the people in the US and Europe get less than the recommended daily amount of magnesium.
2. Magnesium may boost exercise performance
When you exercise you may need 10% – 20% more magnesium as opposed to when you rest, depending on the activity.
Magnesium helps to move blood sugar into your muscles and dispose of lactate which can build up during exercise and cause fatigue.
3. Magnesium fights depression.
Magnesium plays a critical role in your brain function and mood. Low levels of Magnesium in your body are linked to an increased risk of depression.
Some experts believe that many cases of depression and mental illness are caused by the low magnesium content in modern food.
Supplementing with this mineral may help reduce symptoms of depression and in some cases the results can be dramatic.
4. Magnesium has benefits against Type 2 Diabetes.
Studies suggest that about 48% of people with type 2 diabetes habe low levels of magnesium in their blood.
This can impair insulin’s ability to keep blood sugar levels under control.
People with a low magnesium intake have a higher risk of developing diabetes.
One study which followed more than 4,000 people for 20 years found that those with the highest magnesium intake were 47% less likely to develop diabetes.
There are more benefits I can list but to keep the post as short as I can, I will stop here for now 😊
Below is an image of the Magnesium that I use. You can use any brand as long as it is Tri-Magnesium Citrate 900mg.
Thank you so much for reading and please take care and be safe out there 💗
PS. Want a balanced vegan protein shake with 24 vitamins and minerals and all essential amino acids to help support muscles and daily health?
Look no further than Arbonne’s Vegan protein shake that tastes delicious and is non-GMO. It also delivers 20gr of protein per serve and is easy to mix with water.
It is available in Chocolate, Vanilla and for a limited time in Strawberry flavour! Click Here to learn more and order yours! Please Note: The above link will take you to the chocolate flavour protein shake. If you would like the vanilla or strawberry, just type your search (eg. ‘vanilla protein shake’ or ‘strawberry protein shake’ in the search bar at the top of the website 🙂
Sign up as a preferred client with Arbonne and save 20% – 40% on your order, plus discounts, complimentary products, Free shipping on qualifying orders and other rewards 💗
If you have questions or need assistance signing up, please add me on Facebook and message me 🙂
Hey everyone, I have shared this image of my hearty vegetable soup on my Facebook Fan Page and have been asked to share the recipe 🙂
Being winter here in Australia right now and especially living in Melbourne, it is the perfect season for delicious, warm home made soups!
This veggie soup is loaded with cauliflour, brocoli, cabbage, celery, carrots and onions. The first 3 veggies are cruciferous and therefore very healthy especially for the liver. The cabbage gives this soup a delicious flavour while the crushed tomatoes will give it some zing and delicious flavour.
I usually make this soup off the top of my head and I had to actually sit down and work out exact quantities to come up with a recipe.
Ever since I am 8, I loved to be in the kitchen and help. My great grandma and my grandma never used recipes and my mum used recipes mostly for cakes & desserts. This is why I learned to cook as they did.
I would ask mum for example: “Hey mum, how much cabbage should I add to this soup”? And she would say: ” Just use your imagination and visualise how much would taste and look right” lol … so that is how I have cooked ever since.
So here goes the recipe….
- 2 medium onions finely chopped
- 1 large carrot chopped in small cubes
- 2 stalks celery finely chopped
- 4 medium potatoes cubed into 1cm cubes (or to your liking)
- 1/4 cabbage shredded (not too fine)
- 1 red bell pepper/capsicum
- 2 Lt water
- 4 vegetable stock cubes
- 2-3 level tsp cooking salt (according to your taste)
- 3 cups cauliflour broken into small florets
- 2 cups brocolli broken into small florets
- 1 x 410gr tin of crushed tomatoes
- 4 Tblsp mild olive oil
- 1 handful chopped parsley
Put the 2 Lt of water, stock cubes and salt in a soup pot and turn heat to medium. While it gets hot and starts to simmer prepare your veggies. I always chop my onions, carrot, celery, potatoes and capsicum while the water is getting hot and starts to simmer. Once it starts to simmer and boil, I add my chopped veggies.
After you add the above chopped veggies to the pot, put a lid on and turn the heat down a bit. I don’t put the lid on fully, I like to leave a small open edge on the pot for steam to come out.
While the veggies are cooking in a gentle simmer for about 10 min with lid on, I shred the cabbage and once finished I add it to the soup.
Now that I have added the cabbage, I will simmer for about 5 min with lid on and then add the can of crushed tomatoes. Simmer for another 7-8 min (lid on) and then your soup is done! Turn the heat off, add 4 tablespoons of olive oil and your handful of finely chopped parsley and enjoy!
You can enjoy this soup just as is or if you are fussy like my son you can add 1 tblsp of light sour cream right into the bowl when you serve the soup and just mix it in and enjoy 🙂 and of course, a slice of toasted sour dough or Pane Di Casa bread is a perfect companion.
I have started this blog so I can share my tips, recipes as well as inspire and motivate as many people as I can to choose health daily because health is most important. Without health, nothing else matters. I speak from my personal painful experience.
I am the author of 2 books:
– My 18 Year Weight-loss Journey
– My Natural Weight-loss Recipe
You can find them on this website & blog on the right-hand side or on Amazon. In these books I share my personal struggle with obesity throughout 18 years and how I finally put an end to it and lost 77 pounds within 15 months. I had to do something as my health was on the line. I decided to write about my experience and little snippets about my childhood in Eastern Europe, just to leave a legacy behind for my children. I wanted to leave a piece of me with them when I am no longer here. Whenever they feel they are lost or not sure how to accomplish a goal, they can open my books and through them find inspirarion and encouragement to pick themselves up and take action.
However, some close friends and family read my books and pleaded with me to publish them and list them up for sale ao that others can learn from my experience and be inspired and motivated to finally take action to better themselves and their health. So after months of trying to convince me, I finally agreed. It wasn’t easy to make the decision to share my personal struggle with obeaity and the life-threatening health issues that come with obesity. I decided to go ahead because I know so many people are struggling with the same issue and if I can help at least 1 person in this world, then it’s worth it.
Thank you so much for reading! If you think others will benefit from my blog please share my website with them. Thankyou so much
If my message and mission resonates with you, I would like to connect with you and get to know you. You can connect with me Via my Facebook Fan page or connect with me on my personal Facebook or Instagram account (below).
I hope to keep blogging, sharing my recipes and inspiring others to make healthier choices daily and live a happier more fulfilled life.
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