What you should eat & what you should avoid ……

Take Selenium as an antioxidant and protect against muscle breakdown. Take Zinc for male hormone and healthy functioning of your entire body. Vitamin C is great for rebuilding and repairing. Carbs are great for energy and muscles. Carbs are bad as they make you fat. Take good fats. Don’t take bad fats.

Confusing, isn’t it?

So what is the answer? What should you take? What shouldn’t you take? How much of each? What if you are missing out on a nutrient? What if you are not? How do you get that perfect, healthy body?

The real truth is that there are no correct answers to all your questions. As you live your life and as we (the human race) live longer, we realize that we don’t know the answers and that every little thing on this planet does some good or bad. If we knew the answers there would be no diseases and everyone would look perfect.

To truly have the best shot at a healthy, vibrant body, you need to follow a simple rule and have 2 words as your guides: Healthy and Balanced. Healthy Healthy means staying away from known bad foods and eating/drinking more of the good foods. This means staying away or reducing the intake of: • Sugar • Salt • Saturated fats • Junk food: greasy burgers, chips, fast food • Artificial foods: chocolate, crisps, muffins, colas, cookies • Alcohol • Drugs

It also means taking in more: • Water • Fruits • Vegetables Balanced This is the missing key and where you can truly make a difference to your health, well-being and body. Balanced means taking in a whole host of foods that grow here on earth and can do good for you. We may not yet know about the benefits of them or find out in your lifetime but they are here for a reason.

If you have a known allergy or intolerance, then you need to stay away from the offending foods. Otherwise you need to open up your mind and try a bit of everything. We are only just finding out about so many foods and their benefits and instead of trying to read every bit of new research, do yourself a favour and include a little bit of everything in your diet when you can.

Just look at some of the recent “good” foods in the news: • Pomegranate • Acai • Beetroot • Tofu • Nuts and seeds • Berries

Do you eat them regularly? Or at all? They have been around for generations.

Try a healthy and balanced diet every day to the best of your abilities and open your mind to new ingredients and foods that you would ordinarily not eat. This means not seeing a salad as just greens but add things like nuts, seeds, berries and fruits. Not seeing a meal as just meat and carbs but adding a whole variety of vegetables and even fruits to your meal. Don’t just try one thing, really go for it! If you are going to try nuts & seeds, try Pistachios, Brazil nuts, sesame, sunflower seeds and so on.

There are no conclusive answers. What is conclusive is that following a healthy and balanced diet is your best shot at a long and vibrant life in your “very best” body. Start today.


Identify your eating triggers ….

In an ideal world we’d all only eat when we’re hungry. However, in reality we eat for a whole host of different reasons — because we’re bored, tired, stressed, lonely or maybe just out of habit. To determine your eating triggers take a look at some common eating styles below then try out the survival tips and tricks that will help you shed weight easier than ever before.

The Emotional Eater
You often eat in response to emotions such as feeling happy, sad, anxious, angry and bored. Stress or uncomfortable feelings can lead to comfort eating, especially when you are alone. You regularly find yourself in a negative spiral of feeling bad, so you eat more which causes you to gain more weight which in turn makes you feel worse. Before you know it this negative spiral has you spinning out of control leaving you feeling powerless to do anything about it.

Survival tips
Keep a food diary to notice times when situations or feelings may cause you to overeat. See if you can identify any ‘triggers’ to your negative feelings. Once you have identified what these triggers are take time out to develop strategies to deal with them in ways that don’t involve eating.
Remember; if you don’t help yourself no-one else will so be bold and if the real cause of your weight gain is a job, friendship or relationship that isn’t working don’t be afraid to move on.
Make a list of things you can do instead of eating when dealing with uncomfortable feelings. De-stress by taking a bath or booking a massage, vent angry feelings by writing a letter to the person that has upset you (you don’t have to send it), have a good cry at a sad film or talk through you anxieties with friends of family.
Include enjoyable things on your list too such as calling or sending an e-mail to an old friend, taking a walk or listening to music.

The Erratic Eater
You would love to be a really healthy eater but somehow ‘life’ just seems to keep getting in the way. You have plenty of good intentions about improving your diet but your busy lifestyle makes it extremely difficult to put them into practise for any period of time.
You tend to eat quite erratically, often on the run. You skip meals and then find yourself eating whatever happens to be available at the time. You invariably go too long between eating which leaves you feeling really hungry and often results in over eating at the next meal time.
You have a tendency to snack rather than make proper meals and often get by on quick fixes like tea, coffee, cola, bags of crisps or a chocolate bar here and there.

Survival tips
Make sure you always eat a healthy, low fat, high fibre breakfast such as All Bran and fruit, porridge or muesli. This will help to reduce the likelihood of becoming really hungry mid morning and snacking on high fat, high sugar quick fixes.
Always have at least two healthy snacks with you at all times such as a bag of dried fruit, a banana, yoghurt or a wholemeal teacake or scone.
Take a few minutes out to sit down and eat. Try not to do anything other than simply enjoy your food.
Reduce the temptation to skip meals or indulge in high fat quick fixes by devising five simple, healthy, low fat meals that you really like and can be made in less than five minutes then make sure you always have the ingredients in the house to make them.

The Restrictive Eater
Your answer to losing weight and improving your eating habits is to regularly take control by restricting your diet in some way. You may cut out wheat, limit your calories, put a ban of certain foods or simply try a diet that you haven’t done before but you invariably find that after a while you become disillusioned and often respond by over indulging, often in the very foods you have been denying yourself.
This cycle may become worse during periods of stress. As a restrictive eater you have placed so many embargoes on your eating habits that they have lost the skill to identify when they are truly hungry.
You many also have a lot of foods that you simply will not eat for various reasons. You can be very hard on yourself where eating is concerned and tend to be quite self critical.
Deep down you know that the real key to long term weight loss is to eat a balanced and varied diet and to exercise but you just can’t help believing that by cutting out certain food groups or restricting your diet in some way you will one day hit on a magic solution that will finally result in the body of your dreams.

Survival tips
Change your approach to weight management. Take a longer term view. Focus on eating a healthy balanced diet and getting at least 30 minutes of physical activity a day.
Eat smaller meals at regular times with lots of fruits and vegetables to fill you up.
Variety is the first step to achieving a truly healthy, nutrient packed diet. As a restrictive eater variety is likely to be very limited in your diet. Try to overcome that by making a list of all the foods that you don’t like. See if there are any foods that you might be able to re-introduce to your diet. Try cooking them in a different way or eating them accompanied with another food that you do like.
The supermarkets are full of fruits and vegetables from all over the world. Increase the variety in your diet by eating at least one new one that you have never tried before every week.
Forget about foods being ‘bad’ or ‘good’ but remember that all foods are fine as long as they are eaten in moderation.

The Absent Minded Eater
You lead a very busy life which means that eating healthily isn’t always as high on your priority list as you’d like it to be but on the whole you feel you eat fairly well. The majority of the food you eat is done so whilst standing up or doing something else. You do admit to snacking on the odd biscuit at work, sometimes finishing the kids leftovers, having a bit of a taste whilst cooking or nibbling while cleaning up after a meal but you are convinced that there must be some physiological reason why your weight is as it is because you just don’t eat that much!

Survival tips
Make a pact with yourself that for the next four weeks you will not do anything else whilst eating. Put a ban on eating in the car or in front of the TV Every time you eat anything, even if it’s only a small snack make sure you sit down and really take the time to enjoy your food. That way your body will get a chance to register the calories that you are taking in and you will feel far less inclined to over eat.
Encourage the whole family to sit down at the table for meal times. Try to limit the amount of opportunities you have to eat on the run. Don’t keep snack foods such as crisps or biscuits in the house, in the car or by your desk.
Limit yourself to three regular meals a day. If you still feel hungry in between meals snack on fruit.

Pucker up

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Don’t be tempted to overdo colour, however – neutral eyes and cheeks work best with berry lips.  We love Arbonne Lipstick in Scarlet, this long-wearing, feather-resistant lipstick glides on easily for full coverage, and intensely conditions and hydrates lips.

It is worth noting that orange-reds are best for pale and olive skin tones, but most people can wear warm red hues.

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My friends have lost weight we follow same plan so when will I see a loss?

Factors That Affect Weight Loss

We can never compare our weight loss results to another individual unless by some freak coincidence that person matches us genetically, metabolically, enzymatically and completes EXACTLY the same workout routines as you…….the chances are slim!

Several factors play a role in your ability to lose weight and the good news is that many of the points listed below are factors that YOU, as an individual, can have some degree of influence over! Let’s take a look at them now.

Breakfast choice

Cereals are one of the worst breakfast choices an individual can make! Society (or clever marketing) has conditioned us to believe that we are a nation that has very little time and that making this choice of cereal in the morning is the best option and will deliver important nutrients and heart healthy whole grains. The reality is that many of these so called ‘foods’ serve to provide us with sugar, additives and processed carbohydrates. Add in some fruit and a nice glass of orange juice and there you have it, a massive insulin spike followed swiftly by fat storage and a feeling of tiredness!

The key here is to chuck in some protein first thing in the morning. Eggs were a staple breakfast for many years and provide beneficial fats to help you with fat loss. Other things to consider are Quinoa (keen-waa), nuts, seeds with a good helping of fresh veggies or crudites.  Personally I like grilled or poached chicken breasts (1/4)  for breakfast with a small portion of scramble egg.

Exercise Approach

Let’s look back at my 5 points from earlier. If two individuals are eating exactly the same diet, one has chosen to spend 60 mins on the X-trainer three times per week and the other chooses a full body weight training routine three times per week then the effect on the body’s composition is very different therefore having a very different result on the scales.

You see, when you weight train you stress the muscle and force it to adapt. The body adapts by adding more muscle to be able to cope with the added load forced upon it. Another way in which the body adapts is by increasing the bone density, again, to allow the body to cope with the added load. By increasing these two things, yes, your weight on the scales may stay the same or go up but its NOT a bad thing. Firstly, an increase in bone density can help ward off osteoporosis and osteo-arthritis and enables you to have a nice store of beneficial minerals in times of need and secondly, and increase in muscle mass will speed up your metabolism therefore you will keep burning fat even after you leave the gym!

So you see, the person doing the weight training may not be losing much weight on the scales but is probably losing more of the wobbly stuff……FAT!!  That’s the name of the game get rid of the wobbly bits and the battle is half won.

Stress Levels

I’m going to be honest with you here. You might be doing everything right, grazing on your lunch box, drinking loads of water and lots of exercise but if your stress levels are high, it just isn’t going to happen!

Cortisol is a stress hormone released by the adrenal cortex in the adrenal glands. Cortisol is a FAT STORING HORMONE making the body insensitive to insulin and it particularly contributes to fat storage around the tummy!

Find ways to reduce your stress and start losing fat.  You will be surprised that how finding the “gym-bug” your stress levels will reduce.


As we age our metabolic rate slows due in part to a reduction in muscle mass. Another reason to add in a full body weight training routine!


I’m not going to tell you to go have more (although it might add to your total daily energy expenditure!), but males have a much higher metabolic rate than that of females. You know what I’m going to say here……start weight training ladies.

Water Intake

You hear it all the time ‘drink more water’ but you don’t know why. This is a simple one. Your friend might simply be drinking more water and although it might put more weight on the scales, you’ll actually burn more fat. The liver is an important organ heavily involved in the oxidation of fat (fat burning) and an efficient liver is a hydrated liver and a hydrated liver that is efficient will burn fat like there’s no tomorrow!


Some of us have to take medications but unfortunately due to the fact that they are foreign to the body, there will be side effects. Some of these can cause weight gain or make it very difficult to lose weight.

Common drugs that can cause weight gain and slow weight loss are insulin, corticosteroids, beta blockers.

Gut Health

Many of us are deficient in Hydrocloric Acid (stomach acid) hindering our ability to absorb all of the important nutrients that help us to lose fat, Protein, zinc, calcium, magnesium, and vitamin B to name a few. The reason? Stress!

Our food and the nutrients contained within it will remain, putrefying in the gut causing bloating and gas. Not a good feeling and certainly not helping with that number on the scale or giving you the proper nutrition to achieve your fat loss goals.

Try supplementing with HCL (Hydrocloric Acid) and a pro biotic and of course, stop stressing!

So there you go there are plenty of good reasons why your weight loss results might be different to someone else’s. So, when you’re down or disheartened about your results on the scales it’s important to remember that you may actually be losing fat AND achieving your goals.

Remember, people don’t walk around with their weight on display!