True Wellness 💚 What SHOULD we be eating 🤷🏻♀️ Is there such thing as the #perfectdiet 🤔 Short Answer 👉🏻 NO!
When it comes to #eatingwell obviously there are a couple of fundamentals that will always ring true....
✨Opt for whole #natural foods as much as possible, and if they’re also #organic then even better.
✨Drink plenty of water.
✨If buying pre-made products check the ingredients - if they sound more like a science experiment than #food pop it back on the shelf.
✨Make sure you’re getting plenty of good quality protein, #healthyfats and #fibre as these balance blood sugar and maintain effective elimination pathways for waste.
So they’re pretty simple BUT when we start adding language like ‘should’ and ‘shouldn’t’ ☝🏻 ‘good’ and ‘bad’ to our eating habits well then we tend to turn food from something #delicious delightful and fun-filled to a source of anxiety, guilt and emotional turmoil 😔.
And that’s what I’m keen to discourage #thismorning because I see it with people all the time (and have done it to myself in the past) and it’s horrid 🙈.
So yes if you want to have a #salad for #breakfast today then do, and equally if you want to have porridge for dinner then GO FOR IT 💕 Ultimately when we give our bodies and minds the care and attention they deserve they’ll reward us with clear signals as to what they need, so do yourself a favour today and listen to that gut, it is your second brain after all 🧠😃.
HAPPY WEDNESDAY 😘 #eatwellbewell .
TopRide Equestrian Surfaces are offering 10% off all gallops and arena surfaces and top ups if you book and pay the deposit by the end of May! Their fibre surface is quoted per cubic meter rather than by the tonne, doesn't freeze (and we've really tested it this past Winter!) and has been developed by racehorse trainers here in the Cotswolds! Find them on FB or get in touch for your bespoke quote! Offer ends the end of May.
Go back to #Nature to uplift your health! Consuming salads daily will benefit your health in a way no other food item can. #Salads contain plentiful of #Fibre and antioxidants that accentuate digestive function, and help you keep #heart, immunity, #memory, and eye problems at bay respectively. This wonderful power-packed meal also consists of healthy proteins that are essential for development. Ditch those carbs now, and grab a bowl of salad today!
Rolling out this summer in preparation for next season my nutritional guidelines for football players ⚽️.
My nutritional guidelines for football players is suitable for any football player and the information can be generalised, however should you wish I can develop your own personalised plan to fit your individual needs as seen here with @bryso7 of Cardiff city football club recently promoted to the premier league🏆.
As a football player you are required to train and perform to the highest expectation. Therefore you must fuel your body in the most appropriate manner. My nutritional guidelines booklet will help optimise your nutritional choices.
The booklet includes -
🍝 Lunch options - recovery days & training days.
🥗🥘Pre/post match meals.
🍌🥛 Healthy snacks.
🥤Supplements in regulation with informed Sport to enhance performance.
🥇Evidence based nutrition combined with applied experience at the elite level. DM for enquiries 👌🏻.
Hai come obiettivo il controllo o la perdita del peso? Inizia prediligendo un’alimentazione ricca di fibre 🙌🏻
👫 Tagga un amico a cui potrebbe essere utile leggere questo post 👫
Le fibre sono sostanze importantissime per il benessere di tutto l’organismo e ne sono ricchi cibi come: frutta e verdura, frutta in guscio e semi, cibi integrali al 100%, crusca di frumento, avena, riso e altri cereali integrali.
Quanto consumarne? Il valore di riferimento per la dieta (DRV) delle fibre è di 25-30g al giorno. In molti, però, prediligendo un’alimentazione con cibi raffinati e poveri di nutrienti, ne assumono la metà 🤦🏻♂️
Benefici di consumare un buon apporto di fibre:
*Migliorano la digestione e favoriscono il mantenimento della regolarità intestinale riducendo i tempi di transito del cibo e aumentando la massa fecale💩 *Ottimizzano il processo di depurazione del corpo e l’eliminazione di tossine
*Arricchiscono la flora batterica intestinale .
Benefici per il controllo del peso:
*Aumentano il senso di sazietà e placano l’appetito
*Migliorano l’assorbimento dei nutrienti
*Aiutano a mantenere stabili i livelli di zuccheri nel sangue rallentando la digestione ed il rilascio di energie immediato, specie da carboidrati semplici
*Frutta, verdura e cereali integrali contengono meno kcal per “boccone” rispetto ai cibi ricchi di grassi e zuccheri
*Riducono l’assunzione delle kcal ingerite
Hai obiettivi di forma fisica da raggiungere? Vai al link in BIO ⤴️
2 511 hours ago
@cheflisamahar hash browns. Did you know they are really easy to make, filled with nutrient dense fibre, potassium, vitamin C, magnesium & resistant starch when eaten cold (that stuff that feeds our gut bacteria).
Eating wholefoods meals like these hash browns on a regular basis helps keep our health, digestion, hormones in check (speaking of hormones did you catch @carissa_anne_nutrition & I’s FB live on the hall marks of a healthy cycle? Check it out on our Facebook page to rewatch). These bad boys are also an excellent vessel for fried eggs, a side of grilled fish & salad or with guacamole (pictured, recipe for this on previous post). They have so much flavour it’s really out of this world. Once you make them U won’t go back.
1 medium potato grated, 1/2 red onion finely chopped, 1 bunch coriander/parsley/sage/rosemary/whatever fresh herbs u have finely chopped, 1 egg, salt & pepper. Squeeze grated potato to remove excess liquid. Combine all ingredients in bowl. Fry large spoonfuls flattened like a pancake for a good 10 minutes each side on a low-medium heat. Make them in bulk so you have leftovers for breakfast, lunch & dinner.
Btw did you tune into The Nourished Wraps Podcast episode? We interviewed the genius behind these hash brown creations @cheflisamahar. I’m telling you now, you think this is yum you ain’t heard nothing yet 😉 tune in by searching The Nourished Wrap on your Podcast app or link in profile 🎧
Hello hello. LOVE starting the day with my absolute favourite of fruit, yog and nola 👅👅 Only thing with granola that I’ve noticed recently is how FULL of sugar it can be 🍫 Less really is more and ask for it on the side so you can judge how much you want!! It’s a great thing to have just in moderation!! Have a beaaautiful day and make the most of the sun ☀️ Loads of love x x x
The “Easy Diet Diary” app was recommended by my dietitian, and it’s been really helpful to track what I’m eating, especially as I aim to reach 30g/day of fibre. It also has an exercise and notes section, to help track symptoms/reactions/events. It’s got a whole stack of foods with helpful measurements too. If you’re experiencing reactions to foods and struggle to track the cause, I highly recommend this app! 💪🏼🍊 #easydietdiary#freeapp#guthealth#wholefoods#fibre#ibs#ibsmanagement#healthyeating#healthyeatinghabits
0 102 hours ago
SIX PACK ABS MACRO STRATEGY by @harefit_⠀⠀⠀⠀⠀⠀⠀⠀⠀
Follow me @harefit_ for advice on how you can lose that first 40 pounds of body fat through flexible dieting, intermittent fasting and weight training 💪
So i have been getting a few messages from you asking what to eat to lose weight so here goes:⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. You need to be in a calorie deficit and i recommend; eating 10 times your bodyweight, in pounds per day, in calories. A 200lb person would therefore eat 2000 calories per day⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. You’re eating in a calorie deficit therefore you need to consume plenty of protein to maintain or even build muscle. I recommend 0.82g per pound of bodyweight at a minimum. Go upto 1g per pound if you enjoy more meat. The 200lb person above should eat a minimum of 164g of protein per day⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. The rest of your calories come from carbs and fats. This can be in whatever ratio you prefer. Not sure then just start at 50/50 and adjust from there to test it out. To work them out multiply you protein grams by 4. Minus this number from your total calories. Divide the remaining calories by 2 (For 50/50 split) Divide by 4 for the carbs and by 9 for the fats⠀⠀⠀⠀⠀⠀⠀⠀⠀
200lb person = 164 (P) x 4 = 656⠀⠀⠀⠀⠀⠀⠀⠀⠀
2000 - 656 = 1344 /2 = 672⠀⠀⠀⠀⠀⠀⠀⠀⠀
672/4 = 168g of Carbs⠀⠀⠀⠀⠀⠀⠀⠀⠀
672/9 = 75g of Fats⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Make sure to consume enough Fiber! 38g for men and 25g for women daily. The best way to do this is to have a cup of vegetables with each meal⠀⠀⠀⠀⠀⠀⠀⠀⠀
Peanut Butter Overnight Oats! Yummiest, tastiest breakfast I've had in a while 😋😋😋 Takes under 5 mins to whip up, though you have to leave it in the fridge overnight. Recipe on profile. Try it out!
What did you have for breakfast today??
Avete presente il #dragonfruit? 🐉Lo chiamano così per la sua forma a palla di 🔥!!! O forse lo conoscete come #Pitaya?
Io l'ho provato oggi per la prima volta e mi sono subito innamorata 😍 . Sapete a cosa serve? ✓ Ricco di vitamina C, B1, B2, B3, E.
° Starete pensando, beh è abbastanza °
invece no.. 😂 UDITE UDITE 👂: ✓ ideale nei periodi in cui prevale lo stress e il nervosismo 💆
✓ perfetto per gli sportivi: ricco di proteine 💪
✓ combatte la stitichezza: ricco di fibre 🌾
✓ disintossicante (libera il fegato dai metalli pesanti)
✓ rafforza il sistema immunitario 🙌
E di evidente che cosa fa?? ✅protegge la pelle, ✔️ previene l'invecchiamento ✅ contrasta la ritenzione idrica!
E pensare che l ho mangiato oggi per la prima volta 🤦
CHE DITE, VE NE PORTO UN PAIO? 🙌😎👉 👉
Need to use up some of the veggies in the fridge? 🌽🍆🍅Enter inspiration from @pulsescanada- perfect for spring- nourishing, fresh and delicious...simply grill your favorite veggies and toss with pasta, black beans (or chick peas), and I ask love adding crumbled feta.! This one can also be served cold- hello picnic season!🙌☀️
3 3862 days ago
new flat woven gradient study in progress 🙂, I hope you’re all enjoying this long weekend! (If it’s a long one for you!)
Chia pudding with quinoa granola for two, who would you share with??? 🌸😋
When it comes to mood, the foods you eat can either improve your mentality or severely hinder it. Mounting studies show that if you follow a typical Western diet you are more likely to dampen your mood and increase your risk for depression, anxiety and other mental health conditions.
Research demonstrates that inflammatory foods, such as refined carbs, excess meats, and refined oils, negatively influence mood. They do this via increasing oxidative damage to your cells as well as increasing the amount of inflammatory molecules floating around your system.
This ain't good!
Here’s a few tips to help you feel damn good. Eat more…
#Healthyfattyacids, found in oily fish, walnuts, microalgae oil, chia seeds, wheat germ, flaxseeds, and extra virgin olive oil.
#Magnesium, found in legumes, green vegetables, nuts, seeds and certain grains.
#Tryptophan, an amino acid required for the synthesis of serotonin (feel good hormone). Plant foods rich in tryptophan include spirulina, spinach, soybeans/tofu, nuts, seeds, lentils, legumes, mushrooms and raw oats.
#Folate, found in edamame, artichoke, brussel sprouts, beets, avocado, beans, lentils, peas, nuts and seeds.
#VitaminC, found in plums, guava, blackcurrants, capsicum, berries, kale, spring greens, brussel sprouts, paw paw, kiwifruit, citrus fruits, broccoli.
#Fibre, prebiotics and probiotics
To learn more, there’s a link in my bio with a detailed blog on food and mood.
Since my protein crepes recipe was a complete failure yesterday, I thought I’d share my normal protein pancakes recipe instead! 🥞
Pancake recipes can be so versatile and can be made with whatever you have in the cupboard, you just have to get creative! At the moment I love using buckwheat and coconut flour as my flour base for pancakes. They create thick and dense pancakes, as well as keeping me fuller for longer as both ingredients are packed with fibre.
So here’s yet another pancake recipe you can make...
BANANA BUCKWHEAT PROTEIN PANCAKES:
- 2 tbs coconut flour
- 2 tbs buckwheat flour
- 2 tbs @whitewolfnutrition vanilla pea protein
- 1/4 teaspoon baking soda
- 1/2 mashed banana
- 1 egg
- 1/2 cup milk/water (add more/less for desired consistency)
- Sprinkle of cinnamon
1. Combine all dry ingredients in a mixing bowl.
2. Add egg, banana and liquid and stir until well combined.
3. On a lightly greased pan (olive or coconut oil), over medium heat, scoop approx. 1/4 cup of the pancake mixture onto the pan. Waiting until bubbles start to form on the top, then flip and cook for a further 2-4 mins.
4. Continue until the rest of the mixture has been used.
5. Enjoy! Top with whatever you fancy - berries, banana, yogurt, nuts, seeds, the list is endless!
5 7510 hours ago
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