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A Tasty Recipe Mexican Egg Roll

Mexican Egg Roll
A quick easy vegetarian snack. A one egg omelette in a wrap, add some salsa for a low carb alternative to a flatbread or sandwich.

1 large egg
A little grapeseed oil or fry light
2 tablespoon tomato salsa
1 tablespoon of fresh coriander

Beat the egg with 1 tablespoon water. Heat the oil in a non stick pan. Add the egg and swirl around the base of the pan, similar to making a pancake, cook until set. No need to turn it.

Carefully tip the pancake onto a plate or board, sprinkle the coriander and spread with salsa, then roll it up. It can be eaten cold or warm and kept in the fridge for around 2 days.
#1wishfit #tasty #tuesday #lowcarb #one-egg #snack #wrap #easy #vegetarian #snackidea

Spotlight Nutrition Saturday

80% nutrition 20% exercise
Herbalife Nutrition

Highlighting my good friend Warren who not only practices what he preaches and as you can see an amazing physique. He like myself coach others of the importance of healthy nutrition and exercise. It’s 80% nutrition 20% exercise which will get you the results you want. We will be launching a challenge with products shortly so keep popping in @coachmentor24 posts
#spotlight #saturday #herbalifenutrition #physique #coach

The Best Core Exercise

A exercise that we use often in our classes. Called different names such as Bear Crawl or Inchworm ? what do you call it??. The image shows how to step by step”. Important to mention in image 5 not to drop your hips to avoid back strain. Add it to your home workout to develop a stronger core, stronger shoulder joints, also leg muscles.
#1wishfit #fitness #friday #bearcrawls #bodyweight #exercise

The Benefits Of Small Amount Of Exercise

A small amount of exercise goes a long way. So many people believe they need to spend 2-3 hours a day to lose weight. The reality is that nutrition is key and the balance of strength, HIIT and circuit training creates a lean body. 80% nutrition 20% exercise is the ratio we recommend. For more details of how this can be achieved you can drop us a message.
#mythbuster #monday #cardio #myth #nutrition

Thai Steak and Green Bean Stir Fry that’s quick Meal and easy for busy Families

1 lb skirt steak (cut against the grain into very thin strips)
1 teaspoon of light flavoured olive oil or coconut oil
1 lb of trimmed green beans
3 inch piece of ginger (quarter cup peeled and cut into thin strips
4 cloves of garlic

1. Warm the oil over a medium high heat. Add the steak and cook, tossing and turning until browned, about 5 minutes. Remove the meat onto a plate.
2. Add ginger, green beans, and garlic to the juices left in the frying pan. Combine the ingredients, add water and cover with a lid or plate.
3. Cook for 5 minutes on a medium to high heat. Uncover and add the steak and green beans in the pan until the beans are crisp tender for a further 5-7 minutes.
4. Serve immediately by itself or over rice
5. Enjoy!!

Why we need to have extra mineral and vitamin supplements

In an ideal world, we would get all our vitamins and mineral supplements from the food we consume on a daily basis. However, many of us lead very busy and pressured lives. Some of us may not have sufficient time to put together a detailed and well thought out dietary plan that addresses all our needs. That is why Vitamin and mineral supplements have an important role to play as they are designed to complement and support our daily diet, to help ensure that our intake levels of essential micronutrients are  maintained at an optimum level.

Why do we need vitamins and minerals?
Vitamins and minerals are collectively known as micronutrients. They are essential nutrients which  our bodies need in small amounts to function  properly. They are required for nearly all metabolic and developmental processes1-3. Each micronutrient supports specific functions in the body. For example, iron plays a key role in sending oxygen from the lungs to other tissues, vitamin A supports  eyesight and a healthy skin, vitamin C protects our bodies against oxidative stress, while vitamin B is needed  to help our bodies convert the food we eat into usable energy.
An insufficient daily intake of micronutrients may lead to a deficiency over time.
Before symptoms appear, ‘hidden hunger’ exists, meaning that while direct signs and symptoms of deficiency are not immediate evident, health problems may occur in the short or long term. A suboptimal intake of micronutrients may even contribute to the development of chronic diseases1,3-6. Therefore, an adequate supply of vitamins and minerals is therefore of key importance for our health.

What are the most important vitamins and minerals?
All essential vitamins and minerals are important. The word ‘essential’ means that our bodies cannot produce them on its own or cannot make them in sufficient amounts and so we need to get them via our food sources. . Our bodies are able to make small amounts of niacin(vitamin B3) from the amino acid tryptophan and vitamin D when our skin is exposed to sunlight. Interestingly, the bacteria in our gut are able to produce all eight forms of vitamin B  and vitamin K. However, except for vitamin K, it is not yet known if gut bacteria are a significant source, as the bacteria produce these vitamins for their own use7,8.
The 13 vitamins are broadly speaking split into two groups: fat-soluble vitamins which include vitamin A, D, E, and K, and water-soluble vitamins which include the eight B-vitamins (thiamine, riboflavin, niacin, pantothenic acid, vitamin B-6, biotin, folate and vitamin B-12) and vitamin C.
The essential minerals and trace elements include calcium, chloride, chromium, copper, iodine, iron, magnesium, manganese, molybdenum, phosphorus, potassium, selenium, sodium and zinc.

Who can benefit from taking vitamin & mineral supplements?
Many people believe you can get all the nutrients you need with the help of a healthy, balanced diet. However, as previously explained in the introduction this is the ideal scenario. The pressures of modern life do not allow everyone to get adequate levels of micronutrients from food sources. This issue has been recognised by many countries which have encouraged the fortification of certain food with riboflavin, folic acid, vitamin D and iodine to prevent deficiencies in some groups of people9. Eating patterns that are dominated by energy-dense, but nutrient-poor, foods – high in calories, but low in vitamins and minerals and other nutrients such as fibre and healthy fats – may negatively impact the quality of your diet and your nutritional status and are considered a main risk factor for bad health worldwide. It comes as no surprise that inadequate levels of micronutrient intake  has the potential to negatively impact general healthcare costs as supported by several studies looking at the correlation between healthcare costs and the consumption of micronutrients such as calcium, vitamin D, folic acid and iodine.
Dietary supplements of essential vitamins and minerals are important when nutritional needs are not met through diet alone. Dietary surveys have shown that the micronutrient intake in many European countries is suboptimal for various micronutrients in an important part of the population. These nutrients include vitamin A, C, D, B12, folic acid, iron, calcium, zinc, iodine and selenium17,18. Studies have also suggested that the number of people whose micronutrient intake is too low not only varies a lot  from country to country but also within countries, and these differences  depend on factors such as age, gender, socio-economic background , education and lifestyle. Due to the fact that many people are not able to meet their daily recommended intake of vitamins and minerals, a daily multivitamin and mineral supplement would offer an insurance that those needs would be met.
As micronutrient gaps might be larger in certain at-risk groups, in some cases specifics supplements are recommended to these sectors in the population. For example, women of reproductive age or those who are pregnant should ensure adequate intakes levels of folic acid, iron, calcium and iodine, while postmenopausal women and elderly men may benefit from a combination of calcium and vitamin D for bone health.
It was recently estimated that thanks to calcium and vitamin D supplements being used by European adults over the age of 55 with osteoporosis, at least around €2.8 billion could be saved a year as the frequency of bone fracture incidents would be reduced.
There are certain groups in society for whom vitamins and mineral supplements are of great importance. For example, the elderly in particular are more susceptible to deficiencies of vitamin B1222,23, as well as other vitamins and minerals than younger adults. In addition, vegetarians and vegans may need supplementary amounts of vitamins and minerals, especially when they are following ongoing long term low-calorie diets. Finally, for those who do not have regular and sufficient skin exposure to the sunlight, taking a daily vitamin D tablet can be helpful.

Healthy, active lifestyle; use vitamin & mineral supplements to complement your diet
A healthy, balanced diet is important in order to obtain all of the nutrients which are key to our health. However, few of us find it easy to live up to this ideal. The use of vitamin and mineral supplements can reduce dietary gaps and improve nutritional status without exceeding safe levels of intake. Ensuring adequate micronutrient intake is also of high relevance to the society at large, as it is a cost-effective approach to reduce healthcare costs12. There are many potential reasons to complement your diet with a vitamin & mineral supplement, depending on factors such as age, gender, dietary habits, and lifestyle. Herbalife can help complement your diet with  vitamin & mineral supplements which meets your individual needs. This can help to  safely counteract potential health problems caused by an unbalanced diet and at the same time obtain additional health benefits for an optimal you.

Formula 1 Healthy Meal Shake
The Formula 1 nutritional shake is a delicious, nutritious and convenient healthy meal replacement shake that provides a perfect balance of high quality protein, fibre, and key nutrients. Formula 1 is also an excellent multi-vitamin source, delivering more than 20 vitamins and minerals which help you achieve your daily Nutrient Reference Values (NRVs).

Formula 2 Vitamin & Mineral Complex Men
The Vitamin & mineral complex men is a comprehensive food supplement expertly developed for men to deliver 24 key nutrients. It contains essential vitamins and minerals in just the right amounts to target the daily health needs of men.

Formula 2 Vitamin & Mineral Complex Women
The Vitamin & mineral complex women is a comprehensive food supplement expertly developed for women to deliver 24 key nutrients. It contains essential vitamins and minerals in just the right amounts to nourish and care for the specific health needs of women.

If you’re concerned about taking time out to drive to the gym to workout for 45 minutes, to then been asked to leave and shower at home. Why not join us online in the safety of your home. Not only will you be saving fuel costs but you will be saving on cleaning your car seats ??.

Join our online workout community without paying unnecessary expenses. Every Monday, Thursday and Saturday morning at 10am.
#fitness #friday #exercising #online #savemoney #stayhome #workout #online

Burpees ??

Let’s think about this ?
Imagine you had to do the equivalent of Burpees to burn off the calories you consume throughout the day ?
Would you rethink what you eat or carry on regardless?

And we know how much you all love burpees ???

#wacky #wednesday #burpees #healthylifestyle #weightlossjourney #exercise #online #classes #live #love #laugh #1wishfit

Why Breakfast Is Important

Carbohydrate based breakfast
In the morning, simple carbohydrates (sugary refined cereals, white bread, toast etc) cause an immediate surge in blood sugar, resulting in a substantial release of insulin. The sugar from our blood, turning any excess into fat. This decreased level of blood sugar results in further cravings for carbohydrates. This vicious cycle constitutes one of the major reasons for diabetes, high blood pressure and extra weight.

Breakfast Skipping
When we avoid having breakfast, our blood sugar drops below the normal levels, leading to cravings and a drop of energy. Cravings usually mean we revert to snacking on simple carbs, resulting in the same issues with a carb based breakfast.

A Balanced Healthy Breakfast
A balanced breakfast supplies our body with vital nutrients and energy without increasing blood sugar and insulin levels, and helps to avoid dependence on carbs during the day. In this way, appetite stays under control, cravings for carbs diminish and our body uses its fat stores for energy.

10 Day Challenge

Are you looking to drop a couple of dress sizes? Do you lack energy? Are you fed up of yo-yo dieting? Constantly hungry from calorie counting?
We are offering a 10 day challenge with unlimited coaching.
email info@1wishfit.com for a free wellness evaluation.
notjustadiet #loseweịght #feelinggood #moreenergy #dropinches #1wishfit #birmingham

Online classes available without leaving the safety of your homes. Gyms are opening up with limited time usage.
Spaces available every Monday, Thursday and Saturday at 10am.
For more information email info@1wishfit.com of how to join the free online classes.
1wishfit #fitness #friday #online #exercise #classes #workout #from #home
There is a school of thought that we can out exercise a poor diet. It’s a myth that we at 1wishfit want to dispel. Experts are telling us it is 80% nutrition and 20% exercise. Exercise is not all about working out to break sweat ?. Going out for a walk, a gentle jog, gardening, household chores are ways of keeping yourself active.

More of us are now working from home, a couple tips would be every 15-20 minutes to get up stretch, have a glass of water, or if that’s not possible every hour to stand up and take a 5 minute break.

We have online exercise classes available if your interested. Email us at info@1wishfit.com and the subject “online exercise”
#thoughtful #thursday #exercise #stayactive #fit4tfight #saltleystallions #gbboc #bcsfl #fibodo
Mythbuster Monday
Eating too much salt may raise your blood pressure, which can increase the risk of coronary heart disease. So it’s important to reduce your intake of salt each day.

As we are all spending more time at home, eating and sticking to a healthy diet, particularly salty snacks and ready meals, all high in salt.

Adults should eat less than 6 grams of salt each day, approximately one teaspoon. Salt can be found in everyday staples such as bread and any salt added when cooking.

A tip to monitor your salt levels is check food labels. On most labels it’s often called Sodium, which is measured different to salt. See the chart below from low to high.

Hidden salt 
Most people are aware there is hidden salts in crisps and dry roasted nuts. Around 75% of the salt we eat is already added to our food before we buy it.

Foods such as bread, packet soups, sauces and even breakfast cereals have added salt, it’s good idea to check food labels.
#1wishfit #mythbuster #monday #reduce #salt #healthrisk
Mythbuster Monday
You Can’t Spot WeightLoss 
It might sound unfair but you cannot choose what part of the body to lose weight. When the body loses fat, it is lost throughout the body. Focusing on one area of the body when exercising may develop better muscle tone in that particular area but it won’t get rid of body fat.

Put simply, it’s 80% nutrition 20% exercise to maximum results.

If you have any more questions about WeightLoss or looking to lose weight we would love to help, simply email info@1wishfit.com
#1wishfit #weightloss #mythbuster #fatloss

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