Linc Nutrition

What gets you out of bed each day? 🤔👀

It could be anything. Maybe it's your family, work, your dog, gardening etc.💖

For me it is primarily to promote health and wellbeing! 💪💥

I have always been passionate about improving lives through evidence-based nutrition.

Supporting people living with cancer as a hospital dietitian made me realize just how rewarding it is to help people get through their treatment and improve their quality of life. 🙌

With nutrition and wellbeing being the focus, my philosophy ultimately centres around the 3Ms, i.e., Mindset Menu and Movement! 🙏🥗💃

Now, I am recognized internationally as an expert in nutrition. I have received several research and teaching awards and been invited as an international research fellow to the USA, Canada, Netherlands, New Zealand and Hong Kong. 😎

To reference Miralles and Garcia’s enlightening book, “Ikigai: The Japanese Secret to a Long and Happy Life”, the journey to finding your purpose can pay dividends 10 times over to reaching a happy and healthier lifestyle and outlook on life. 🌱

All this to ultimately say: it starts with you.

So, start today! 🤗💓

The first Wellness Wednesday of 2024! 😎👀

This time a superfood we perhaps are more familiar with, particularly following the holiday season! 🎄😍✨

Brussels sprouts, a member of the cruciferous vegetable family, offer a range of health benefits due to their nutritional profile. Here are some key advantages of including Brussels sprouts in your diet:

💚Rich in Nutrients: Brussels sprouts are a nutrient-dense food, providing significant amounts of vitamins and minerals.
💚High in Fibre: Fibre is essential for digestive health, and Brussels sprouts are an excellent source of both soluble and insoluble fibre.
💚Antioxidant Properties: Brussels sprouts contain antioxidants, such as glucosinolates and flavonoids, which help protect cells from oxidative stress and inflammation.
💚Cancer Prevention: The glucosinolates in Brussels sprouts are associated with potential anti-cancer properties.
💚Heart Health: The fibre, potassium, and antioxidants in Brussels sprouts contribute to heart health.
💚Bone Health: Brussels sprouts are a good source of vitamin K, which is essential for bone health.

Remember to include these little greens in a well-balanced diet for a delicious meal that will reap numerous health benefits that support your overall health. 💥🥗💕

🚀 Embracing the journey, one step at a time! "The progress is in the process."

As leaders and busy professionals, we often find ourselves immersed in the hustle, striving for success. It's essential to remember that success is not just a destination; it's woven into the fabric of our daily efforts.

Each task completed, and every challenge overcome, contribute to our ongoing progress. So, let's celebrate the small victories, for they are the building blocks of our success story.

What are your thoughts when you do that intensive cardio workout you keep avoiding? 🏋️‍♀️

Guess what?

We all know exercise is good for the body but did you know it's also good for the brain!! Exercise can improve memory, attention span, and problem-solving skills. It increases blood flow to the brain, promoting the growth of new neurons and enhancing brain function. It is one of the best things to help get over the mid-afternoon slump and brain fog!! It can also help protect again dementia.

Many of my clients (myself included) are not natural lovers of exercise. That’s why I talk about enjoyable movement. That’s an activity you enjoy doing and are more likely to adopt into your lifestyle e.g. walking, dancing, yoga, hula hooping!!

Enjoyable movement is something you should do most days. Seek out a qualified exercise professional to help you with more intense cardio, weights and exercise a few times a week.

What is your favourite type of workout?

Does working out feel like the meme below? 😬 How do you fit exercise and enjoyable movement into your busy routine!!

You may have heard that food is medicine. Yes, that is true, particularly for mushrooms🍄.

𝑴𝒆𝒅𝒊𝒄𝒊𝒏𝒂𝒍 𝒎𝒖𝒔𝒉𝒓𝒐𝒐𝒎𝒔 𝒔𝒖𝒄𝒉 𝒂𝒔 𝒔𝒉𝒊𝒊𝒕𝒂𝒌𝒆, 𝒎𝒂𝒊𝒕𝒂𝒌𝒆, 𝒂𝒏𝒅 𝒓𝒆𝒊𝒔𝒉𝒊 𝒉𝒂𝒗𝒆 𝒃𝒆𝒆𝒏 𝒖𝒔𝒆𝒅 𝒂𝒔 𝑪𝒉𝒊𝒏𝒆𝒔𝒆 𝒎𝒆𝒅𝒊𝒄𝒊𝒏𝒆 𝒇𝒐𝒓 𝒕𝒉𝒐𝒖𝒔𝒂𝒏𝒅𝒔 𝒐𝒇 𝒚𝒆𝒂𝒓𝒔.

Traditionally, medicinal mushrooms have been used to fight cancers, healing, and improve immunity 😷.

Scientific research has proven that mushrooms like shiitake, reishi and turkey tail are great to support the immune system and cool inflammation.

𝐌𝐮𝐬𝐡𝐫𝐨𝐨𝐦𝐬 𝐚𝐫𝐞 𝐣𝐮𝐬𝐭 𝐦𝐚𝐠𝐢𝐜𝐚𝐥 𝐫𝐢𝐠𝐡𝐭? 🪄 There is another way to maximize the health benefits of mushrooms.

Sunbaking mushroom is the leading source of vitamin D. Latest research shows that UV ☀️exposed mushroom are as effective as supplements at increasing vitamin D levels. 5 button mushrooms in sunlight for 10-60mins increases vitamin D uptake to 10-fold (1000IU), equivalent to supplements.

𝐖𝐡𝐚𝐭 𝐈 𝐰𝐨𝐮𝐥𝐝 𝐬𝐮𝐠𝐠𝐞𝐬𝐭 𝐢𝐬:

🍄 Start suntanning your mushrooms before cooking
🍄Enjoy mushrooms in your meals (e.g., stir fry, soups, grill)
🍄Mushroom crisps are also available as snacks at supermarkets

With the new year coming in, viewing challenges as the catalysts for transformation is key. 🔑💖🙌

Let this mantra be your guiding light in 2024! 😍🦋

Each obstacle is a chance to unveil your resilience, courage, and untapped potential. Embrace the discomfort, for within it lies the alchemy of transformation. 😎

As you navigate the uncharted waters of the new year, remember that every challenge met head-on is a victory for your personal development. ⚡
So, here's to the journey ahead, where challenges are not adversaries but companions on the road to self-discovery. 👏

Embrace the unknown, face the hurdles with determination, and let the coming year be a canvas for the masterpiece of your personal growth. 🚀✨

Today I will bringing my lovely audience one of the trending foods that I have been the topic for quite a while now! 🥰

𝐈𝐭 𝐢𝐬 𝐧𝐨𝐧𝐞 𝐨𝐭𝐡𝐞𝐫 𝐭𝐡𝐚𝐧 ‘𝐂𝐡𝐢𝐚 𝐒𝐞𝐞𝐝𝐬’🌱😋

Chia seeds may be small, but they’re incredibly rich in nutrients. A staple in the ancient Aztec and Maya diets, these seeds have been touted for their health benefits for centuries.

Here are health benefits of chia seeds:

🌸 𝐇𝐢𝐠𝐡𝐥𝐲 𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐮𝐬- 𝐂𝐡𝐢𝐚 𝐬𝐞𝐞𝐝𝐬 𝐚𝐫𝐞 𝐯𝐞𝐫𝐲 𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐮𝐬 𝐝𝐞𝐬𝐩𝐢𝐭𝐞 𝐭𝐡𝐞𝐢𝐫 𝐬𝐦𝐚𝐥𝐥 𝐬𝐢𝐳𝐞. 𝐓𝐡𝐞𝐲 𝐜𝐨𝐧𝐭𝐚𝐢𝐧 𝐚 𝐰𝐞𝐚𝐥𝐭𝐡 𝐨𝐟 𝐦𝐢𝐜𝐫𝐨𝐧𝐮𝐭𝐫𝐢𝐞𝐧𝐭𝐬, 𝐩𝐫𝐨𝐭𝐞𝐢𝐧, 𝐟𝐢𝐛𝐞𝐫, 𝐚𝐧𝐝 𝐨𝐦𝐞𝐠𝐚-𝟑 𝐟𝐚𝐭𝐭𝐲 𝐚𝐜𝐢𝐝𝐬.
🌸 𝐋𝐨𝐚𝐝𝐞𝐝 𝐰𝐢𝐭𝐡 𝐚𝐧𝐭𝐢𝐨𝐱𝐢𝐝𝐚𝐧𝐭𝐬- 𝐀𝐧𝐭𝐢𝐨𝐱𝐢𝐝𝐚𝐧𝐭𝐬 𝐚𝐫𝐞 𝐚𝐛𝐮𝐧𝐝𝐚𝐧𝐭 𝐢𝐧 𝐜𝐡𝐢𝐚 𝐬𝐞𝐞𝐝𝐬. 𝐓𝐡𝐞𝐬𝐞 𝐬𝐮𝐛𝐬𝐭𝐚𝐧𝐜𝐞𝐬 𝐧𝐨𝐭 𝐨𝐧𝐥𝐲 𝐚𝐢𝐝 𝐡𝐮𝐦𝐚𝐧 𝐡𝐞𝐚𝐥𝐭𝐡 𝐛𝐮𝐭 𝐚𝐥𝐬𝐨 𝐚𝐬𝐬𝐢𝐬𝐭 𝐢𝐧 𝐬𝐚𝐟𝐞𝐠𝐮𝐚𝐫𝐝𝐢𝐧𝐠 𝐭𝐡𝐞 𝐝𝐞𝐥𝐢𝐜𝐚𝐭𝐞 𝐟𝐚𝐭𝐬 𝐢𝐧 𝐭𝐡𝐞 𝐬𝐞𝐞𝐝.
🌸 𝐌𝐚𝐲 𝐬𝐮𝐩𝐩𝐨𝐫𝐭 𝐰𝐞𝐢𝐠𝐡𝐭 𝐥𝐨𝐬𝐬- 𝐏𝐫𝐨𝐭𝐞𝐢𝐧 𝐚𝐧𝐝 𝐟𝐢𝐛𝐞𝐫 𝐢𝐧 𝐜𝐡𝐢𝐚 𝐬𝐞𝐞𝐝𝐬 𝐡𝐚𝐯𝐞 𝐛𝐨𝐭𝐡 𝐛𝐞𝐞𝐧 𝐩𝐫𝐨𝐯𝐞𝐝 𝐭𝐨 𝐡𝐞𝐥𝐩 𝐢𝐧 𝐰𝐞𝐢𝐠𝐡𝐭 𝐥𝐨𝐬𝐬. 𝐒𝐭𝐮𝐝𝐢𝐞𝐬 𝐨𝐧 𝐜𝐡𝐢𝐚 𝐬𝐞𝐞𝐝𝐬 𝐚𝐧𝐝 𝐰𝐞𝐢𝐠𝐡𝐭 𝐥𝐨𝐬𝐬.
🌸 𝐌𝐚𝐲 𝐥𝐨𝐰𝐞𝐫 𝐲𝐨𝐮𝐫 𝐫𝐢𝐬𝐤 𝐨𝐟 𝐡𝐞𝐚𝐫𝐭 𝐝𝐢𝐬𝐞𝐚𝐬𝐞- 𝐁𝐞𝐜𝐚𝐮𝐬𝐞 𝐨𝐟 𝐭𝐡𝐞𝐢𝐫 𝐡𝐢𝐠𝐡 𝐟𝐢𝐛𝐞𝐫 𝐚𝐧𝐝 𝐀𝐋𝐀 𝐜𝐨𝐧𝐭𝐞𝐧𝐭, 𝐜𝐡𝐢𝐚 𝐬𝐞𝐞𝐝𝐬 𝐦𝐚𝐲 𝐥𝐨𝐰𝐞𝐫 𝐭𝐡𝐞 𝐫𝐢𝐬𝐤 𝐨𝐟 𝐝𝐞𝐯𝐞𝐥𝐨𝐩𝐢𝐧𝐠 𝐡𝐞𝐚𝐫𝐭 𝐝𝐢𝐬𝐞𝐚𝐬𝐞.

Chia seeds may boost your health, therefore consider how to include them in your diet if you want to benefit from them. They go well with smoothies, oatmeal, yogurt, baked goods, and other foods.

Your Body Reflects What You Feed It 🍔🥤

From sluggish energy to compromised immunity, our busy and stressful lives can understandably throw our health and wellness off.
However, poor nutrition can lead to a host of negative effects on your health and wellbeing. 😕👎

It's time to choose nourishment over neglect.

Here are a few examples of the sort of problems that can be caused by poor nutrition:

😣 Hypertension: Hypertension, commonly known as high blood pressure, often remains undetected and thus untreated until the body is seriously damaged.

😣 Cholesterol: Highly processed foods can lead to high cholesterol, which is the prime contributor to heart disease.

😣 Diabetes: Type II diabetes can result from consuming a sugar and fat-rich diet.

😣 Stroke: Stroke is caused by plaque that builds up in blood vessels and breaks free as a clot that travels to your brain and creates a blockage. The blockage can seriously damage the brain and impair functioning, sometimes leading to death.

😣 Gout: can be caused by the buildup of uric acid. This results in the formation of crystals in your joints and causes permanent damage. Certain foods like too much alcohol, sugar, meat and seafood can aggravate gout.

It's clear that what we eat directly affects how we feel and function.

By making mindful, balanced choices in our diet, we can empower our bodies to thrive, ensuring a healthier and more vibrant life. 🥗🍎💪

How do Entrepreneurs Deal with Stress? 🤵👩‍✈️

"Entrepreneurs thrive under pressure! Here are some ways we tackle stress and stay on top of our game: 💪

✨ Celebrate Wins: Small victories along the way can keep you motivated.
✨ Embrace the Challenge: Stress is just a sign that we're pushing our boundaries and growing.
✨ Time Management: Prioritize tasks, set boundaries, and make time for self-care.
✨ Seek Support: Lean on mentors, peers, and your support network.
✨ Stay Resilient: Bounce back from setbacks and failures with a positive mindset.
✨ Health is Wealth: Prioritize physical and mental well-being.
✨ Delegate and Automate: Don't do it all—delegate or automate repetitive tasks.
✨ Constant Learning: Stay up to date and adapt to changing circumstances.

On-the-Go Goodness! 🌟😍

For all the busy bees out there, we've got your back with these travel-friendly snacks that keep you powered up and on the move. 🏃

From nutrient-packed nuts and dried fruit to protein-packed granola bars and wholesome trail mix, these snacks are your perfect companions for those hectic workdays and on-the-go adventures. 🥙👀

Stay Energized and Satisfied with These Travel-Friendly Snack Ideas. 💼🍏🙌

Struggling with sustaining your well-being this new year? 😥👀

This empowering mantra: "If you get tired, learn to rest, not to quit." 🌿💆‍♀️

In the relentless pursuit of our goals, it's crucial to recognize the signs of fatigue and honour the body's need for rest. 😌💖

Remember, it's not about giving up; it's about recharging and returning stronger. Cultivate a mindful approach to self-care, nurturing your physical and mental health. 💪✨

Understand the rejuvenating power of rest, for it is a vital component in the tapestry of your wellness journey. 🌟💚

Looking to turn a new leaf this new year? 😌💖🍃

Let these words by the great Buddha resonate: 'No matter how hard the past, you can always begin again.' 👀🙏

Each sunrise brings the promise of a fresh start, a chance to rewrite our story and chart a course towards a brighter future. 🌞🌿

Let your values be your compass and resilience be your guiding light, turning the challenges of yesterday into stepping stones for the journey ahead. ✨

Here's to embracing the unfolding chapters of our lives with hope, courage, and the unwavering belief that every new day is an opportunity for renewal and transformation.

May this year be a canvas of endless possibilities and a testament to the resilience within us. 🌅😍

🌱Whether through a stroll in a park, a hike in the mountains, or simply sitting by a tranquil lake, nature is always the answer. 💁🍃

Research has consistently highlighted the myriad of benefits of connecting with nature for mental health. Exposure to natural environments has been linked to reduced stress levels, improved mood, and enhanced cognitive function. 💥👀
Here are a few ways to improve your mental health today through the great outdoors:
🌳Time spent in green spaces has also been shown to lower symptoms of anxiety and depression.
🌳Nature provides a sensory-rich environment that engages our senses, promoting mindfulness and a break from the demands of modern life.
🌳The colour green, prevalent in natural settings, is associated with feelings of calm and relaxation.
🌳Exposure to natural light helps regulate our circadian rhythms, positively influencing sleep patterns and overall mood.
🌳Beyond the physiological effects, nature offers a unique opportunity for reflection and contemplation. The natural world encourages a sense of presence and mindfulness.

So, step outside this gorgeous Monday, breathe in the fresh air, and let the beauty of the natural world be your guide to improved mental health. 🌳💚

𝐓𝐢𝐫𝐞𝐝 𝐨𝐟 𝐫𝐞𝐥𝐲𝐢𝐧𝐠 𝐬𝐨𝐥𝐞𝐥𝐲 𝐨𝐧 𝐞𝐱𝐩𝐞𝐧𝐬𝐢𝐯𝐞 𝐛𝐞𝐚𝐮𝐭𝐲 𝐩𝐫𝐨𝐝𝐮𝐜𝐭𝐬 𝐚𝐧𝐝 𝐭𝐫𝐞𝐚𝐭𝐦𝐞𝐧𝐭𝐬 𝐭𝐨 𝐚𝐜𝐡𝐢𝐞𝐯𝐞 𝐭𝐡𝐚𝐭 𝐡𝐞𝐚𝐥𝐭𝐡𝐲 𝐠𝐥𝐨𝐰? 🙄💆👎

Look no further! The secret to vibrant skin, glossy hair, and strong nails lies in the nourishment you provide from within. 🙏💅🥗

Eat right to provide your mind, body, and spirit what it needs to NATURALLY glow, have energy and look great!!
Incorporating these nutrient-packed foods into your diet can make a remarkable difference in your overall appearance and boost your overall confidence:

✨ Fatty fish: Omega-3 fatty acids present in fish could help reduce inflammation and redness in the body and skin. They’re also a rich source of the powerful antioxidant vitamin E, and biotin, a nutrient that supports keratin production.
✨ Avocado: This creamy superfood is rich in healthy fats, vitamins, and antioxidants that promote supple skin, add shine to your hair, and strengthen your nails.
✨ Almonds: Snack on these crunchy wonders for the ultimate beauty treat. Almonds are packed with vitamin E, biotin, and healthy fats, which help moisturize your skin, add luster to your hair, and improve nail strength.
✨ Greek Yogurt - Indulging in this creamy delight that not only satisfies your taste buds but also supports your beauty regimen. Greek yogurt is a fantastic source of protein, probiotics, and vitamins B2 and B12, which contribute to healthy skin, nourished hair, and strong nails.
✨ Spinach - Popeye's favorite leafy green is not just for muscles; it's also a beauty powerhouse! Loaded with vitamins A, C, and E, as well as iron and antioxidants, spinach nourishes your skin, promotes hair growth, and strengthens your nails.
Beauty starts from within. 😌💖

By nourishing your body with these wholesome foods, you're on your way to unlocking your most radiant self! 🙌😍🙆

Struggling with sustaining your well-being this new year? 😥👀

This empowering mantra: "If you get tired, learn to rest, not to quit." 🌿💆‍♀️

In the relentless pursuit of our goals, it's crucial to recognize the signs of fatigue and honour the body's need for rest. 😌💖

Remember, it's not about giving up; it's about recharging and returning stronger. Cultivate a mindful approach to self-care, nurturing your physical and mental health. 💪✨

Understand the rejuvenating power of rest, for it is a vital component in the tapestry of your wellness journey. 🌟💚

What gets you out of bed each day? 🤔👀

It could be anything. Maybe it's your family, work, your dog, gardening etc.💖

For me it is primarily to promote health and wellbeing! 💪💥

I have always been passionate about improving lives through evidence-based nutrition. Supporting people living with cancer as a hospital dietitian made me realize just how rewarding it is to help people get through their treatment and improve their quality of life. 🙌
With nutrition and wellbeing being the focus, my philosophy ultimately centres around the 3Ms, i.e., Mindset Menu and Movement! 🙏🥗💃

Now, I am recognized internationally as an expert in nutrition. I have received several research and teaching awards and been invited as an international research fellow to the USA, Canada, Netherlands, New Zealand and Hong Kong. 😎

To reference Miralles and Garcia’s enlightening book, “Ikigai: The Japanese Secret to a Long and Happy Life”, the journey to finding your purpose can pay dividends 10 times over to reaching a happy and healthier lifestyle and outlook on life. 🌱

All this to ultimately say: it starts with you.

So, start today! 🤗💓

Cultivating a Positive Body Image: Embracing Self-Love and Acceptance!💛✨

Cultivating a positive body image is essential for your overall well-being and mental health. 💖

Do you want to know HOW?

😍Practice self-compassion:
Treat yourself with kindness and understanding. Replace the negative self-talk with positive affirmations. Remind yourself of what our amazing bodies can feel and do!!
😍Focus on health, not appearance:
Shift your focus from achieving a certain look to prioritizing your overall health and well-being. Engage in activities that make you feel good physically and mentally.
😍Create a positive environment: Surround yourself with positive messages and images that promote body positivity. Decorate your space with items that make you feel happy and confident.
😍Engage in self-care: Take time to carry out self-care activities that make you feel good about yourself. Engage the self-care activities by getting enough sleep and practicing relaxation techniques.
😍Mindful eating: Listen to your body's hunger and fullness cues. Focus on nourishing your body with a balanced diet.

Embracing self-love and acceptance is a continuous journey. Be patient with yourself and celebrate every little progress you make.

Cultivating a positive relationship with your body is the key to personal growth.

✨ Elevate Your Self-Care Routine with a DIY Spa Day at Home! 🏡🌿

In the hustle and bustle of everyday life, finding moments of tranquillity is essential for our well-being.

Transform your home into a sanctuary with a rejuvenating DIY spa day! 🧖‍♀️🌸

Remember, self-care isn't a luxury; it's a necessity. Share your favourite DIY spa day rituals in the comments below! 🌈🌺

Find some of my tips as below:

🙏Set the Atmosphere: Dim the lights or use candles for a calming ambience and play soft, soothing music in the background.

🙏Prepare a Relaxing Bath: Add Epsom salts, bath bombs, or bubble bath to warm water, throw in some rose petals or lavender and grab a good book or play relaxing music while soaking.

🙏Exfoliate Your Skin: Use a gentle scrub to exfoliate your face and body. You can make a DIY sugar or coffee scrub at home. Also, focus on areas like elbows, knees, and feet.

🙏Face Mask and Hair Treatment: Apply a hydrating face mask to cleanse and moisturize your skin and try a hair mask for a deep conditioning treatment. Use ingredients like yogurt, honey, avocado, or coconut oil.

🙏Relaxing Tea or Infused Water: Prepare a calming tea like chamomile or peppermint. Alternatively, infuse water with fruits like cucumber, lemon, or berries.

🙏Meditation or Mindfulness: Practice meditation or mindfulness to enhance relaxation. Use guided meditation apps or calming music.

🙏Digital Detox: Consider taking a break from electronic devices during your spa day. Disconnecting can enhance the sense of relaxation.

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𝟓 𝐂𝐨𝐦𝐦𝐨𝐧 𝐦𝐢𝐬𝐭𝐚𝐤𝐞𝐬 𝐩𝐞𝐨𝐩𝐥𝐞 𝐰𝐢𝐭𝐡 𝐟𝐚𝐭𝐭𝐲 𝐥𝐢𝐯𝐞𝐫 𝐦𝐚𝐲 𝐦𝐚𝐤𝐞. 😣

✨ Eliminating carbs
✨ Avoiding fruit
✨ Cutting out dairy
✨ No planning – eating on the run
✨ Searching for a quick fix

Being diagnosed with a fatty liver can be scary. It’s even more confusing if you seek nutrition advice to help reduce a fatty liver. The good news is you don’t need to make the 5 common mistakes above. 🙌

There is no need to eliminate carbs including fruit or dairy. In fact, high-fibre foods in calorie-controlled serving sizes in combination with increased movement, healthier food options and weight loss have been shown to help reduce a fatty liver. 😁

It's not a quick fix and I like to allow 4 to 6 months for optimal results. However, after years or even decades of not prioritising your health and well-being, I find that 6 months goes very quickly for most busy people particularly when we build in simple but effective lifestyle strategies that become sustainable habits over time.

A fatty liver didn’t develop overnight! Remember a fatty liver takes time to reverse and a sustainable approach with slow weight loss helps you maintain a healthy and well-functioning liver long term. 😍 💥

Here's a game-changing mantra to end your week off:

Respond rather than react. 🙏😌

In the relentless rhythm of professional life, embracing intentional responses over impulsive reactions transforms challenges into opportunities. 🌐✨

Imagine a scenario where instead of succumbing to the pressure and reacting impulsively, you take a moment to gather your thoughts. Responding with intentionality, you bring forth a strategic approach that not only addresses the immediate issue but also aligns with your long-term goals. 🙌💖

Amidst the chaos, responding empowers you to navigate challenges with a clear mind and a steady hand. It's a conscious choice to embrace the ebb and flow of the professional tide, allowing you to surf the waves of change rather than being swept away by them. 💫💥

Elevate your leadership, enhance decision-making, and cultivate resilience. Join the movement of strategic responders—where success thrives amidst the chaos. 🌟

☯️ "Achieving Balance: Incorporating Movement into a Busy Professional's Lifestyle" ☯️
Balancing a demanding professional life with a commitment to personal health and well-being can be a challenge.

However, incorporating enjoyable movement into your busy schedule is not only essential for maintaining your physical health but also for enhancing your mental clarity and productivity.
Here are some tips on how busy professionals can achieve this crucial balance. 🧠✨


✅ Prioritize Your Energy, Health and Wellbeing: Understand that your health is an investment, not an expense. Make it a priority, just like you do with your work commitments.
✅ Schedule It In: Treat movement as an important appointment in your calendar. Block out time for it just as you would for a meeting or a project deadline.
✅ Short but Effective Workouts: You don't need to spend hours in the gym. High-intensity interval training (HIIT) and quick, efficient workouts can deliver excellent results in a shorter amount of time.
✅ Combine Activities: Look for ways to combine movement with other activities. Walking meetings, cycling to work, or doing yoga stretches during breaks are creative ways to keep moving.

Nourishing your health journey: Steering clear of these foods when battling cancer for a mindful and supportive approach. 🚫🍔🥤

While no specific foods will cause or cure cancer, some foods have been associated with an increased risk. For this reason, you should consume nutritious meals. 🍎🥕

The following may increase the risk of cancer or worsen outcomes for those impacted by cancer, so avoid or limit:

⛔ Processed meat: Processed meat has been preserved by smoking, curing, salting, or chemical additives. According to research, processed meats may be carcinogenic due to specific chemicals found in these foods.
⛔ Alcohol: Many of us like a drink or two now and then. Medical professionals recommend that you limit your alcohol consumption or eliminate it if you’re able as it has been associated with cancers of the breast and head and neck.
⛔ Sugary Drinks: Sugary beverages, consumed regularly, may cause weight gain which can increase the risk of chronic diseases, including certain cancers.

It’s important to keep an eye on what you’re eating and keep an eye on how you prepare your food. 👀

Try to eat more natural whole foods and avoid processed foods as much as possible. 💖🍇

The Gut-Mind Connection: Nurturing Gut Health for Optimal Mental Well-being! 🌱💭

Did you know that your gut health and mental health are closely intertwined? Let us explore how nurturing your gut can positively impact your mental well-being.

Let's unlock the secrets to a healthier body and a happier mind! 🌟

🌸 Prioritize a Balanced Diet: Feed your gut and nourish your mind by consuming a diverse range of whole foods. Incorporate fibre-rich fruits, vegetables, and whole grains to promote a healthy gut microbiome. Include probiotic-rich foods like yogurt and kefir. Try fermented vegetables. A well-nourished gut is linked to improved mental health and overall well-being.

🌸 Reduce Stress Levels: Chronic stress can negatively impact both gut health and mental well-being. Practice stress management techniques like meditation, deep breathing exercises, and regular physical activity to reduce stress levels. Prioritizing self-care, engaging in hobbies, and maintaining a healthy work-life balance can also help in maintaining a healthy gut-mind balance.

🌸 Stay Hydrated: Drinking enough water is essential for optimal gut function and mental clarity. Aim to consume an adequate amount of water throughout the day to support digestion, nutrient absorption, and overall brain function. Proper hydration promotes a healthy gut environment and can positively impact your mood and cognitive abilities. Fluid requirements do vary but around 2L a day is a good guide.
Remember, a healthy gut contributes to a healthy mind. By implementing these three tips into your lifestyle, you can support your gut health and enhance your mental well-being for a happier, more balanced life.

🌱 Power Plate: Building a Balanced Diet to Boost Your Cancer Wellness 🍏

In the journey towards cancer wellness, nutrition plays a pivotal role. As busy professionals, it's essential to harness the power of a balanced diet to fortify our bodies against the challenges of cancer and other chronic conditions.

Let's explore how adopting a 'Power Plate' can promote well-being and resilience. 🥗💪
A Power Plate is not just a meal; it's a strategic combination of nutrient-rich foods that fuel your body and support its natural defences.

Think of it as assembling a team of superheroes on your plate, each with a unique role in promoting health and vitality. 🦸‍♀️🦸‍

One Good tip to have a “POWER PLATE”!!! 😊

✨ Colours of Nature: Embrace the vibrant colours found in fruits and vegetables. Each colour represents a different set of nutrients and antioxidants. For instance, the deep greens of spinach and kale provide essential vitamins like A and K. At the same time, the bright oranges of carrots and sweet potatoes offer beta-carotene, a powerful antioxidant.

Healthy Breakfast Goals! 😍✨

Starting the day off right with a fan of creamy avocado on toast masterpiece! 🥑🥪
A nutrient-rich diet is necessary for good health and wellbeing. 💪.
Contrarily, poor nutrition can harm our daily health and performance, reducing our ability to lead an active and enjoyable life 😫.
Therefore, it is vital to be aware of healthy foods that offer a range of nutrients and health benefits.
Check out the top 06 nutritious food choices to include in a healthy diet:
✔️ Berries
✔️ Fish
✔️ Leafy greens
✔️ Nuts
✔️ Olive oil
✔️ Whole grains

Make sure your grocery list includes as many of these things as possible the next time you go to the store 🛒 or get food delivery 🚚.
A balanced diet = Variety of foods 🍩🥦

Brussels sprouts, a member of the cruciferous vegetable family, offer a range of health benefits due to their nutritional profile.

Here are some key advantages of including Brussels sprouts in your diet:

💚Rich in Nutrients: Brussels sprouts are a nutrient-dense food, providing significant amounts of vitamins and minerals.
💚High in Fibre: Fibre is essential for digestive health, and Brussels sprouts are an excellent source of both soluble and insoluble fibre.
💚Antioxidant Properties: Brussels sprouts contain antioxidants, such as glucosinolates and flavonoids, which help protect cells from oxidative stress and inflammation.
💚Cancer Prevention: The glucosinolates in Brussels sprouts are associated with potential anti-cancer properties.
💚Heart Health: The fibre, potassium, and antioxidants in Brussels sprouts contribute to heart health.
💚Bone Health: Brussels sprouts are a good source of vitamin K, which is essential for bone health.

Remember to include these little greens in a well-balanced diet for a delicious meal that will reap numerous health benefits that support your overall health. 💥🥗💕