Monday, 12 September 2011 13:37

September Newsletter

Autumn is in the air – winter is on the way and Christmas will soon be here!

In winter, the sun sets earlier, a chill fills the air, the days are shorter, and we spend less time outside being active and more time inside eating starchy and sugary fattening foods. Our hibernating instinct doesn't keep us healthy. Rather, our immune system takes a hit, allowing winter colds and flus to grab hold.

How well you eat good nutritional meals, will help you build your immune system and get your body prepared for cold days ahead and at all time.

Let us help you prepare your body nutritionally for the dark winter days ahead, to improve your health, lose weight and have more energy.

“Our food should be our medicine and our medicine should be our food.”

Hippocrates, Ancient Greek Physician and Founder of Medicine

 Did you gain a bit of weight during your summer holiday or maybe you’ve always wanted to lose a bit of weight and you’ve tried without any success! Now is the time to get rid of those extra pounds. Yes! We all know that winter does bring some of its own health challenges, but you can stay healthy.

Do you want to lose weight and still able to eat your own sort of food that can keep you warm during long winter months and also the rest of the year?

 Our weight loss plans are tailor made to individuals, - as not all size fit all.  

We will work out your plan around the food you would normally eat and support you all the way. By eating the food you are already used to, it will make weight loss a lot easier for you and also help you to keep your weight loss for life with our maintenance plan.

 Our Goal is to help you lose weight, keep healthy and maintain a healthy lifestyle but also be able to keep the weight loss permanently.

 Benefits of following Our Wellness and Weight Loss eating plan are  :


  • Boosting your energy levels
  • Managing any health concerns
  •  Weight loss
  • Boosting your Immune System
  • Preventing premature ageing
  • Help fighting off diseases
  • Improve the look and appearance of your skin
  • Keep your weight loss for life.
  • Be Happier with your appearance.


With Health 1st Wellness plan, you can lose up to 10lbs per month.

Wednesday, 10 August 2011 11:16

August Newsletter


Welcome to the month of August.

This month we will be talking about the essentials of Functional and Dietary Fibre in our Diet.


- What actually is Fibre?

- What are the Benefits of Fibre

     - Are you getting enough Fibre in Your Diet?

    - Digestive Problems and Fibre



What is Fibre?

Fibres are the structural parts of plants found in all plant derived foods  – vegetables, fruits, grains(rice, wheat, rye, barley, oat), and legumes (Kidney beans, black eyed beans, pinto beans, red beans, pinto beans, garbanzo beans and navy beans) , tubers(potatoes) and root crops (such as yam and cassava)

Fibres that occur intact naturally are called dietary fibre and those that are extracted from plant or manufactured are called functional fibres


Benefits of Fibre:

Fibre is essential for maintaining a healthy digestive system, it plays a vital role in the digestive process. 



  1.       Fibre cannot be broken down by digestive enzymes in the body it remain in the digestive tract, to attract water in the colon which soften the stool for easy passage-it therefore promote bowel movements,
  2. It also serve as a brush for colon cleansing. 
  3.       Fibre in diet slows the breakdown of starch into simple sugars, such as glucose thereby slowing the absorption of sugar and possibly reduced the levels of sugar in the blood.
  4.       During Digestion, soluble fibre forms a gel-like mass that binds cholesterol to the stool; if eaten enough amount, soluble fibre can reduce the levels of bad cholesterol in the blood.
  5.       Beacuase fibre rich food increase fullness and satiety, they can help with weight control.



Fibre and Disease Fighting:

  1.       Inclusion of Fibre in diet may reduce the risks of developing Diverticulitis and Constipation.
  2.       Studies shows that High fibre diet helps prevent diabetes
  3.       High Fibre Diets prevents the risks of colon cancer.
  4. It can help Lower Blood Cholesterol, and protect against Heart diseases.





Are you getting Enough Fibre in Your Diet?


A lot of us are not getting enough fibre through our diet.

According to the government guidelines, your total fibre intake should be 18g per day, but most of us eat less than this amount.

British Nutrition Foundation put the average adult intake at 14g.

 Digestive Problems and Fibre


A diet that does not include a sufficient amount of fibre may lead to digestive diseases. Are you getting Enough Fibre in Your Diet?


Digestion is where our health begins.  It's the process where our body works to break down the foods we eat that then become a part of our actual body.  The kind of food you eat effects whether the cells in your body are healthy or sick.  Are you getting Enough Fibre in Your Diet?



Digestion is critical to issues like weight loss, and much more your Total Wellness.



This is where our help comes in;

Let us help you plan a well balance Nutritional Plan that will help your wellness. 


"Eat well for today to protect your tommorrow"



Join our online membership today!

Call us for our one-on-one consultations



Visit our online shop today to order your Fibre supplement today on:

or call us today on:  0844 800 7660



fibre complex

Complete Fibre Complex with FOS





Flex Organic Flaxseed 


To Your Health

Tuesday, 05 July 2011 16:23

July Newsletter

Welcome to our July newsletter.


In this issue, we will be talking about:

  • Body Shape 
  • BM I(Body Max Index)
  • How to take Charge of your health by evaluating your diet and lifestyle.


Body Shape - How to assess your body shape.


Body shape and weight provide a vital clues to your health. Body weight and height are associated with various health risks but this can be modified by diet and exercise.

There are two types of body shapes:

(1) . Pear Shape

(2). Apple Shape.


Are you an apple or a pear? 


People who tend to gain weight mainly in the abdominal region (a paunch or "belly beer") are said to have an apple shape. If you tend  to gain weight mostly on your buttocks and thighs (below your waist), you are said to have a pear shape.

The location of your body fat affects your health. If you are apple shaped (store fat above your waist), you are at increased risk for the health problem associated with obesity, including cardiovascular disease, such as high blood pressure and diabetes, and that is because if you have abdominal (visceral) fat, which sorrounds your internal organs, their normal physiology is greatly impaired.

You cannot do anything to change being an apple or a pear - it is an inherited characteristic, however, you can limit its extent by controlling your weight and keeping it.

Having a "beer belly" is not a joke; a few extra centemetres around the waist may be a signal of bad thing to come. Hey don't worry, we are here to help you.

Measuring your waist is a simple way of checking whether you are an apple or a  pear  -  if you are at an increased risk of a certain disease.

A waist circumference above 94cm ( 37in) in men and 80cm (32in) in women indicates you carry excess weight around the middle, which increases your risksof developing high blood pressure, raised cholesterol levels and cardiovascular disease. Men with a waist of 102cm (40in) and women of 88cm (35in) are at a higher risk.   


BMI (Body Max Index) - Are you a healthy weight for your height?


BMI  is calculated as a ratio of weight and height. It's a good way to check if you're a healthy weight for your height. 

BMI index provides a more accurate measure of body fat than weight alone, along with body shape; BMI assesses the risk of developing diabetes, cancer and cardiovascular diseases.

Accourding to UK guidelines, overweight people are those with a BMI of 25-29.9. People with a BMI above 30 are classified as obese and over 35 as morbidly obese.


Use our BMI Calculator on our website : to check the BMI for your whole family and find helpful information and advice.


Take Charge of your Health by Evaluating your Diet and Lifestyle.


  • Review your status: Look at your nutritional and lifestyle status, when you understand the connection between these and your health - make changes where necessary, if you are not sure seek for a professional advise and help.


  • Minimise Risks: Look at the current state of your health, understand it in context of your family medical history. Many medical conditions have a hereditary component, but you can minimize your risk of developing  the diseases by tackling the associated risk factors that can be modified by making alterations in diet, exercise and lifestyle.


  • Control Your Weight: Obesity increases the risk of several medical problems therefore, you need to control your weight. Not only does controlling your weight make you feel and look better, keeping your weight within limits decreases your risk of developing a variety of medical conditions including high blood pressure, cancer, diabetes, and other cardiovascular diseases.
Thursday, 02 June 2011 13:16

June Newsletter

Welcome to our very first newsletter.
Health1st Specialises in weight loss and wellness. We help people from all walks of life and age groups to achieve Wellness through healthy eating and improving lifestyle.
Whilst we Specialise in African, Afro Caribbean and Asian diet plan, our diet plan are suitable for people of all age groups and ethnic background as they are tailor made to suite individuals.
In the coming months we will be giving you tips and information that can help you with wellness and weight loss.


Now let's start with the 7pillars of Health that most of us are probably familiar with.


- Water


- Exercise


- Sleep and Rest


- Eating Living Food


- Detoxification


- Proper Nutritional Supplementation


- Coping with stress.


We need to make sure that within our limited time we  to do all these things as they are really essential and important for our wellbeing.


There is no replacement for water, so many of us substitute cola, sodas, fizzy drinks, coffee, and tea, for water.


Water revised diseases, obesity, high blood pressure etc... while all these stuff dehydrates; water flushes toxins off the kidney and liver. more please follow the link





 Health benefits of losing 15lbs body weight.

 - Joint pain will reduced by 40%



 - Blood cholesterol goes down



 - Blood pressure goes down, that you may not need medication



 - Decrease in type 2 diabetes in later years



 - Your energy will improve to be able to do physical exercise



 - Your ability to fall asleep will improve



 - Improve your mood



 - Increase your life expectancy.





 Top tip:






Food for the brain, joint and a healthy heart.

-Oily fish










Omega 3 essential fatty acids found in oily fish is linked to improved blood pressure.- learn to love fresh salmon, tuna, mackerel and sardine, cat fish, . Note (Tin Salmon and sardine may contain too much salt).




Flaxseed is a good source of Omega 3(ALA) essential fatty acid used by the body and may help to maintain a healthy heart; its dietary fibre may help maintain healthy bowel regularity and may assist in lowering cholesterol.




You can easily order your flaxseed and other products by clicking this link:




Other health benefits of flaxseed include:


- Weight management


- Improved Nail, Skin, Hair


- Digestion


- Circulation


- Cell formation


- Vitality.
































































Friday, 27 May 2011 14:44

Vegetable Fried Rice


Brown rice

olive spray oil

200g of mixed vegetables- onion, peas, dice carrot, baby corn,sugar snap

2 cloves of garlic

1 tea spoon of red/green chilli(or to taste)

1 low salt kallo cube

salt to taste.


Boil rice for 20 minutes or as advised on package, drain

Spray pan with olive 1kcal spray oil

add mixed veg

add Kallo cube and stir for 3 minutes

add 3 table spoon of boiled rice

stir for 2 minutes




  • 4 skinless chicken thigh fillets, trimmed of all fat
  • 1 tbsp curry powder
  • 100g basmati rice
  • 200g tin black or kidney beans , rinsed and drained


  • 1 tbsp olive oil
  • 1 lime , juiced and zested
  • small bunch chives , chopped
  • 6 spring onions , finely chopped
  • 1 green chilli , seeded and finely chopped
  • 1 garlic clove , finely chopped



1. Rub the chicken with the curry powder and season. Grill for 5 minutes each side. Cook the rice and warm the beans.


2. Combine the sauce ingredients (except the lime zest), season and mix in 2 tbsp of boiling water. Leave for 5 minutes and mix.


3. Mix the rice and beans together, top with chicken and pour over sauce. Sprinkle with lime zest to serve.

Tuesday, 22 February 2011 14:34

Antiguan beef stew with coconut rice


  • 750g rump steaks , cut into chunks
  • oil
  • 6 cloves
  • 1 onion , diced
  • 1 large carrot , diced
  • 2 celery sticks, diced
  • 1 tbsp thyme leaves , chopped
  • 1/2 garlic clove , finely chopped
  • 3 tbsp tomato purée
  • beef stock cubes , powder or fresh, made up to 750ml
  • 1 large potato , diced
  • 100g kidney beans (tinned), drained and rinsed
  • 300g basmati rice
  • 2 tbsp coconut milk
  • 1 red chilli , sliced (optional)


1. Season the beef, then brown all over in a casserole in a little oil. Add the cloves and onions and cook for 2-3 minutes, then throw in the carrots, celery, thyme and garlic. Cook for a further 2 minutes, then add the tomato purée and pour in the beef stock to just cover the meat. Stir well, then add the potato and kidney beans and bring the stew to a gentle boil. Simmer until the beef is tender, about 20 minutes.

2. Cook the rice according to packet instructions, adding the coconut milk to the cooking water. Lightly oil 4 small teacups, then pack the rice into them. Invert each teacup on to a plate, to give a moulded mound of rice. Spoon some stew around each mound. Finish with a sprinkle of red chilli if you like things hot and serve with steamed, buttered pumpkin and green beans.

Tuesday, 22 February 2011 14:27

Caribbean chicken with spring onion sauce



  • 4 skinless chicken thigh fillets, trimmed of all fat
  • 1 tbsp curry powder
  • 100g basmati rice
  • 200g tin black or kidney beans , rinsed and drained


  • 1 tbsp olive oil
  • 1 lime , juiced and zested
  • small bunch chives , chopped
  • 6 spring onions , finely chopped
  • 1 green chilli , seeded and finely chopped
  • 1 garlic clove , finely chopped



1. Rub the chicken with the curry powder and season. Grill for 5 minutes each side. Cook the rice and warm the beans.


2. Combine the sauce ingredients (except the lime zest), season and mix in 2 tbsp of boiling water. Leave for 5 minutes and mix.


3. Mix the rice and beans together, top with chicken and pour over sauce. Sprinkle with lime zest to serve.


Subscribe to our Free Newsletter

Receive HTML?




Members area     


About us     


Site map

Free Recipes 

Diet Plans


Terms and Conditions



Find us on the following sites


join us on facebookfollow us on twittervisit our youtube channeljoin us on google+

telephone number 07985421726