Evolve Health & Wellness Co
Health Practitioner | Nutritionist (BHSc Nutritional Medicine)
Diet | Healthy Meals Or maybe you can’t seem to muster up the energy to play with the kids? Yes?!
I coach people who are ready for change, ready to create a healthy lifestyle & improve their quality of life so they can be their best self. If you are ready to be able to make better decisions, feel more energized, focused and fit you have come to the right place! Are you sick & tired of feeling like you are missing out because you have low energy and can’t be bothered? Are you lacking the motiva
01/03/2023
30 weeks of baby number 2 ✨
I absolutely loved my first pregnancy but it’s been a tough journey the second time around…
A very busy toddler to run after (😂) horrid nausea for 5 months, putting my back out and then lots of emotions and stress with my dad passing away.
At 30 weeks I feel like I’m finally getting to enjoy my pregnancy!
For heath pre pregnancy, in pregnancy, post partum, stress management or post partum depression, DM me for a chat or click the bio to book an appointment!
22/01/2023
Belly update - 24 weeks pregnant 🤰🏻
Weekend bliss, soaking up nature with a cup of herbal tea and listening to the rhythmic droning calls of cicadas 🎶
I’m very excited to be working on nourishing recipes for pregnancy and postpartum at the moment 🔥
If this is if interest to you, DM me or book a consult so that I can help you through the journey of motherhood 🤰🏻
31/05/2022
How do you make your meals creative?
👇🏼 Comment below 👇🏼
Did you know that most of us eat with our eyes?
It’s said that food tastes better when it looks good which is why all the good restaurants serve a beautiful plate for you to feast on with your eyes! 👀
This is why making food visually appetising is SO important.
And heck, it’s a bit of fun too!!
It’s also helps me to get creative and not make the same boring thing all the time.
How do you make food fun?
How can you it fun?
If you are after tips or some help with recipes for the family, send me a DM for a chat 📞
07/02/2022
Do You Eat With Your Eyes?
Overtime I’ve realised so many of us eat with our eyes.
Don’t you find when a dish looks good it often tastes better than if no effort was made to make it look good?
Why?
I have no idea but I do know this is why presentation of food is so important.
Especially the presentation of vegetables and all the good stuff we want to be eating!
👇🏼 Comment & share below what tricks you use to make food look good on your plate!
02/02/2022
Nothing better than Vitamin D, aka sunshine ☀️, to strengthen the immune system.
And yes, she did get 5 minutes n**e in the late afternoon softer sun 😁
02/02/2022
What’s your favourite? Give me a 🦐 prawn, lobster 🦞 or 🦀 for crab!
How good is it to have your mum cook you dinner?!
It’s been over 2 and a half years for me but she finally made it to Australia. Not to cook for me 😄 but to meet her first granddaughter!
The other night she made Vietnamese inspired lemongrass mud crab and it was delicious 🤤
And now you know where I got my cooking skills from 😜
Thanks mum!
24/12/2021
Merry Christmas for our family to yours! 🎅🎄🎁
May you be surrounded by love, feel merry, happy and safe.
May you have a year filled with good health and all that your heart desires!
Merry Everything! ❤️
01/12/2021
What Is You Health Goal?
10 weeks post partum I have 4kg that I’d like to loose to nearly be at my original weight of 58kg.
My goal is to reach this by the end of February. Thats 330g a week.
✅ Healthy
✅ Achievable
If I get there beforehand - bonus!!
I usually prefer not to weigh myself but it’s good to know where I’m at before I get bikini ready! 😜
I generally use my clothes and how comfortable I feel in them as a guide to how healthy and fit I feel.
I suggest you use whatever method will motivate you more!
What’s my plan?
👉🏻 1 hour of exercise a day. That could be walking, yoga, swimming, weight training, circuit training or a mix of the above.
👉🏻 Eat nutrient dense, real food and snacks (most of the time! 80/20 rule 😜) & not too much
👉🏻 Eat only as much as I can put in my hands if they where cupped together ( for breakfast, lunch & dinner).
👉🏻 Hydrate. 2.5+ litres a day (because I’m breastfeeding so I need a bit more than usual)
👉🏻 Finish all eating by 7pm.
👉🏻 12 hour night time fast. No more as I’m breastfeeding and need regular food intake to keep the milk coming.
👉🏻 Protein, complex carbs and heaths fats at each meal.
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What’s your plan to get healthy?
👇🏻Share your plan - comment below!👇🏻
02/11/2021
🍪 Chocolate Chip Cookies 🍪
Share or tag a friend who loves cookies or chocolate!
These cookies are a healthy alternative and great if you have a sweet tooth or love chocolate 🍫
They also help your milk supply so if you are breastfeeding these are great little daily snack (as long as you’re only having one or two cookies that is!)
Ingredients | Makes 30+
- 3 cups rolled oats
- 1 & 1/2 cups buckwheat flour
- 1 cup of virgin coconut oil or grass fed butter (melted)
- 1/2 or 3/4 cup maple syrup or coconut sugar
- 2 tbsp raw cacao
- 2 tbsp chia seeds (+1/2 cup of water to activate)
- 6 tbsp brewers yeast
- 3 tbsp LSA
- 2 tsp vanilla extract
- 1/2 tsp baking soda
- 1/2 tsp salt
- 1 cup of dark chocolate chips
Directions
🍪 Preheat the oven to 180 celsius.
🍪 Mix wet ingredients and gradually add the dry ingredients in a mixing bowl.
🍪 Use a teaspoon to scoop the dough into 1-inch rounds and place on a baking sheet.
🍪 Cook for 12-15 minutes.
🍪 Let cool completely before storing in an airtight box or in the freezer.
Enjoy!
29/10/2021
My little love ❤️
Thank you for being my greatest teacher.
Thank you for teaching me more patience with you, myself and my body.
Thank you for teaching me to let go, be more flexible and go with the flow.
Thank you for reminding me to keeping trying until I find what works.
But most of all thanks for filling my heart with a love like never before.
My little love.
My everything.
Mama loves you ❤️
𝘍𝘦𝘦𝘭𝘪𝘯𝘨 𝘊𝘭𝘰𝘴𝘦𝘥? 𝘙𝘰𝘶𝘯𝘥𝘪𝘯𝘨 𝘠𝘰𝘶𝘳 𝘚𝘩𝘰𝘶𝘭𝘥𝘦𝘳𝘴? 𝘛𝘳𝘺 𝘛𝘩𝘪𝘴 𝘛𝘰 𝘍𝘦𝘦𝘭 𝘔𝘰𝘳𝘦 𝘖𝘱𝘦𝘯 ✨
𝐒𝐭𝐞𝐩 𝟏
Take a comfortable seat on a cushion, blisters or chair. Try to have your hips elevated above your knees & feet
𝐒𝐭𝐞𝐩 𝟐
Place both hands on your knees and take a moment to notice how you are breathing
𝐒𝐭𝐞𝐩 𝟑
Place one hand on your heart and one on your stomach.
Inhaling for a count of 4, notice the air traveling from your nose, down your throat, chest and to your bell, filling your belly up with air.
Exhale for a 6 count. Do for 5 breaths like this.
𝐒𝐭𝐞𝐩 𝟒
Place you hands on your sides just below your ribs.
Inhale into your belly and feel the air expanding into your ribs, creating more space in your chest.
Exhale for a 6 count. Do 10 breaths like this.
𝐒𝐭𝐞𝐩 𝟓
Hands on knees, breath normally and notice how different your body feels.
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𝐃𝐨 𝐲𝐨𝐮 𝐟𝐞𝐞𝐥 𝐦𝐨𝐫𝐞 𝐨𝐩𝐞𝐧 𝐧𝐨𝐰?
Where did you feel this the most - your chest, heart, mid back, other?
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09/08/2021
𝘏𝘰𝘸 𝘛𝘰 𝘔𝘢𝘬𝘦 𝘈 𝘏𝘦𝘢𝘭𝘵𝘩𝘺 𝘗𝘰𝘵𝘢𝘵𝘰 𝘚𝘢𝘭𝘢𝘥 🥔
I’m not usually a potato kinda gal but since being pregnant, I love all things potato’s!
I make this healthy by swapping some key ingredients - see ingredients below!
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Nutrition wise potatoes are way down low on the list but, eating cold potatoes is a fantastic way to feed the good bacteria in our gut.
𝘞𝘩𝘺 𝘤𝘰𝘭𝘥?
When cooled, the potato starch becomes 𝘳𝘦𝘴𝘪𝘴𝘵𝘢𝘯𝘵 𝘴𝘵𝘢𝘳𝘤𝘩, and that makes it a 𝘱𝘳𝘦𝘣𝘪𝘰𝘵𝘪𝘤, meaning it can 𝘯𝘰𝘶𝘳𝘪𝘴𝘩 𝘪𝘮𝘱𝘰𝘳𝘵𝘢𝘯𝘵 𝘣𝘢𝘤𝘵𝘦𝘳𝘪𝘢 𝘪𝘯 𝘺𝘰𝘶𝘳 𝘨𝘶𝘵 🙌🏼
𝘙𝘦𝘴𝘪𝘴𝘵𝘢𝘯𝘵 𝘴𝘵𝘢𝘳𝘤𝘩 𝘪𝘴𝘯’𝘵 𝘥𝘪𝘨𝘦𝘴𝘵𝘦𝘥 𝘣𝘺 𝘺𝘰𝘶𝘳 𝘣𝘰𝘥𝘺. It’s “resistant” because it can’t be broken down by the digestive enzymes produced by your body.
It travels all the way to your large intestine where 𝘪𝘵 𝘧𝘦𝘦𝘥𝘴 𝘺𝘰𝘶𝘳 𝘨𝘶𝘵 𝘮𝘪𝘤𝘳𝘰𝘣𝘪𝘰𝘮𝘦 🦠
This is key as good gut health, is key for optimal health!
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𝘐𝘯𝘨𝘳𝘦𝘥𝘪𝘦𝘯𝘵𝘴
- Greek yoghurt (or coconut yoghurt for DF version
- Boiled, cooled potatoes
- Boiled eggs
- Chives
- Homemade rocket pesto
- Baby cornichons
- Garlic or garlic salt
- Salt and pepper
- Option for extra flavour: crispy prosciutto! 🙈
What swaps do you make for your potato salad to be healthy?
𝘞𝘩𝘢𝘵 𝘐𝘴 𝘠𝘰𝘶𝘳 𝘊𝘶𝘳𝘳𝘦𝘯𝘵 𝘏𝘦𝘢𝘭𝘵𝘩 𝘎𝘰𝘢𝘭?
Big or small sometime we all need help to get to that next level.
It’s not because we aren’t smart or that we can’t figure it out ourselves.
It’s just that we all have our specialties!
You wouldn’t go to a personal trainer for financial advice just like you wouldn’t go to a masseuse to get a hair cut!
𝘚𝘰 𝘨𝘦𝘵 𝘺𝘰𝘶𝘳 𝘱𝘩𝘰𝘯𝘦 𝘰𝘶𝘵, 𝘋𝘔 𝘮𝘦 𝘰𝘳 𝘤𝘢𝘭𝘭 𝘮𝘦 𝘢𝘯𝘥 𝘭𝘦𝘵’𝘴 𝘵𝘢𝘭𝘬 𝘢𝘣𝘰𝘶𝘵 𝘺𝘰𝘶𝘳 𝘩𝘦𝘢𝘭𝘵𝘩! 😀
𝘉𝘦𝘯𝘦𝘧𝘪𝘵𝘴 𝘰𝘧 𝘠𝘰𝘨𝘢 𝘪𝘯 𝘗𝘳𝘦𝘨𝘯𝘢𝘯𝘤𝘺 & 𝘊𝘩𝘪𝘭𝘥𝘣𝘪𝘳𝘵𝘩 🤰🏻
𝐑𝐞𝐬𝐞𝐚𝐫𝐜𝐡 𝐬𝐡𝐨𝐰𝐬 𝐭𝐡𝐚𝐭 𝐩𝐫𝐚𝐜𝐭𝐢𝐜𝐢𝐧𝐠 𝐲𝐨𝐠𝐚 𝐢𝐧 𝐩𝐫𝐞𝐠𝐧𝐚𝐧𝐜𝐲 𝐜𝐨𝐧𝐭𝐫𝐢𝐛𝐮𝐭𝐞𝐬 𝐭𝐨 𝐬𝐡𝐨𝐫𝐭𝐞𝐫 𝐚𝐧𝐝 𝐥𝐞𝐬𝐬 𝐩𝐚𝐢𝐧𝐟𝐮𝐥 𝐥𝐚𝐛𝐨𝐮𝐫 🙌🏼
How?
Through yoga women learn to connect with their bodies, which helps them feel more in control while they’re giving birth.
Reducing stress, anxiety and or fear (hormones of adrenaline) and increasing feel good hormones (especially oxytocin) are also key to pain management in childbirth.
And just in case you needed more reasons, here are a few 😉
✅ better sleep
✅ decreases lower back pain, nausea, headaches and shortness of breath
✅ weight management
✅ increases the strength, flexibility and endurance of muscles needed for childbirth
✅ helps you practice focusing on your breath
✅ breath in labour helps to reduce pain
✅ encourages you to stay in the present moment, connect with your breath and your body
✅ shown to reduce time in labour
✅ helps to make movement in labour natural and may reduce pain in childbirth
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𝘚𝘰 𝘪𝘧 𝘵𝘩𝘪𝘴 𝘢𝘭𝘭 𝘴𝘰𝘶𝘯𝘥𝘴 𝘨𝘳𝘦𝘢𝘵, 𝘺𝘰𝘶’𝘥 𝘭𝘪𝘬𝘦 𝘮𝘰𝘳𝘦 𝘪𝘯𝘧𝘰𝘳𝘮𝘢𝘵𝘪𝘰𝘯 𝘰𝘳 𝘺𝘰𝘶 𝘧𝘦𝘦𝘭 𝘺𝘰𝘶’𝘥 𝘭𝘪𝘬𝘦 𝘵𝘰 𝘨𝘪𝘷𝘦 𝘪𝘵 𝘢 𝘵𝘳𝘺 𝘋𝘔 𝘧𝘰𝘳 𝘢 𝘤𝘩𝘢𝘵 𝘰𝘳 𝘮𝘪𝘯𝘪 𝘺𝘰𝘨𝘢 𝘴𝘦𝘴𝘴𝘪𝘰𝘯 🧘🏻♀️
31/07/2021
𝘚𝘭𝘰𝘸 𝘊𝘰𝘰𝘬𝘦𝘥 𝘉𝘦𝘦𝘧 𝘙𝘢𝘨𝘶 - 𝘛𝘪𝘮𝘦 𝘗𝘰𝘰𝘳 𝘏𝘦𝘢𝘭𝘵𝘩𝘺 𝘔𝘦𝘢𝘭𝘴 ⏰
𝐈 𝐥𝐨𝐯𝐞 𝐦𝐲 𝐬𝐥𝐨𝐰 𝐜𝐨𝐨𝐤𝐞𝐫… and even more so now that it’s winter and about to be a mum!
I’m experimenting with 𝐪𝐮𝐢𝐜𝐤 & 𝐞𝐚𝐬𝐲 𝐬𝐥𝐨𝐰 𝐜𝐨𝐨𝐤𝐞𝐝 𝐦𝐞𝐚𝐥𝐬 𝐰𝐡𝐢𝐜𝐡 𝐚𝐫𝐞 𝐡𝐞𝐚𝐥𝐭𝐡𝐲 so that we can continue to have highly nutritious meals post birth.
𝘛𝘩𝘪𝘴 𝘮𝘰𝘶𝘵𝘩 𝘸𝘢𝘵𝘦𝘳𝘪𝘯𝘨 𝘥𝘪𝘴𝘩 𝘸𝘢𝘴 𝘴𝘭𝘰𝘸 𝘤𝘰𝘰𝘬𝘦𝘥 𝘧𝘰𝘳 𝟺 𝘩𝘰𝘶𝘳𝘴 𝘸𝘪𝘵𝘩 𝘴𝘰𝘮𝘦 𝘣𝘰𝘯𝘦 𝘣𝘳𝘰𝘵𝘩, 𝘭𝘰𝘵𝘴 𝘰𝘧 𝘷𝘦𝘨 𝘢𝘯𝘥 𝘧𝘳𝘦𝘴𝘩 𝘩𝘦𝘳𝘣𝘴 𝘧𝘰𝘳 𝘦𝘹𝘵𝘳𝘢 𝘨𝘰𝘰𝘥𝘯𝘦𝘴𝘴.
The beautiful tender meat was from our favourite butcher who has a wide variety of 𝐠𝐫𝐚𝐬𝐬 𝐟𝐞𝐝 & 𝐟𝐢𝐧𝐢𝐬𝐡𝐞𝐝 𝐦𝐞𝐚𝐭𝐬 which are 𝐚𝐧𝐭𝐢𝐛𝐢𝐨𝐭𝐢𝐜 𝐚𝐧𝐝 𝐡𝐨𝐫𝐦𝐨𝐧𝐞 𝐟𝐫𝐞𝐞 🙌🏼
What’s your favourite slow cooked meal?
𝐈𝐟 𝐲𝐨𝐮 𝐚𝐫𝐞 𝐬𝐭𝐮𝐜𝐤 𝐟𝐨𝐫 𝐟𝐨𝐨𝐝 𝐢𝐝𝐞𝐚𝐬 𝐨𝐫 𝐧𝐞𝐞𝐝 𝐬𝐨𝐦𝐞 𝐢𝐧𝐬𝐩𝐢𝐫𝐚𝐭𝐢𝐨𝐧 𝐭𝐨 𝐦𝐚𝐤𝐞 𝐬𝐨𝐦𝐞 𝐡𝐞𝐚𝐥𝐭𝐡𝐲 𝐜𝐡𝐚𝐧𝐠𝐞𝐬, 𝐲𝐨𝐮 𝐤𝐧𝐨𝐰 𝐰𝐡𝐨 𝐭𝐨 𝐜𝐚𝐥𝐥 𝐟𝐨𝐫 𝐚 𝐜𝐨𝐧𝐬𝐮𝐥𝐭𝐚𝐭𝐢𝐨𝐧 - 𝐲𝐮𝐩, 𝐌𝐄!
𝘖𝘷𝘦𝘳𝘢𝘭𝘭𝘴 𝘐𝘯 𝘗𝘳𝘦𝘨𝘯𝘢𝘯𝘤𝘺: ♥️ 𝘓𝘰𝘷𝘦? 🙅🏻♀️ 𝘕𝘰𝘱𝘦?
I find that when I put in effort 𝘭𝘰𝘰𝘬 𝘨𝘳𝘦𝘢𝘵, 𝘐 𝘶𝘴𝘶𝘢𝘭𝘭𝘺 𝘢𝘭𝘴𝘰 𝘧𝘦𝘦𝘭 𝘨𝘳𝘦𝘢𝘵 🙌🏼
How about you?
I never though I’d be an overalls kind of gal but in late pregnancy it’s been tough finding clothes that are comfortable and look good.
It’s been especially important in lockdown because it would be so easy to just stay in my pyjamas all day 🙈
So what do you think?
♥️ 𝘠𝘢𝘺 𝘰𝘳 🙅🏻♀️ 𝘕𝘢𝘺 𝘧𝘰𝘳 𝘰𝘷𝘦𝘳𝘢𝘭𝘭𝘴 𝘪𝘯 𝘱𝘳𝘦𝘨𝘯𝘢𝘯𝘤𝘺?
You can find these overalls in various colours 🤰🏻
𝘛𝘩𝘪𝘴 𝘐𝘴 𝘞𝘩𝘺𝘛𝘩𝘪𝘴 𝘔𝘦𝘢𝘭 𝘐𝘴 𝘚𝘰 𝘎𝘰𝘰𝘥 𝘍𝘰𝘳 𝘠𝘰𝘶 👇🏻
I don’t believe in dieting.
𝐈 𝐛𝐞𝐥𝐢𝐞𝐯𝐞 𝐢𝐧 𝐞𝐚𝐭𝐢𝐧𝐠 𝐫𝐞𝐚𝐥 𝐟𝐨𝐨𝐝𝐬, 𝐭𝐡𝐚𝐭 𝐚𝐫𝐞 𝐫𝐢𝐠𝐡𝐭 𝐟𝐨𝐫 𝐲𝐨𝐮𝐫 𝐧𝐞𝐞𝐝𝐬 𝐚𝐧𝐝 𝐭𝐡𝐚𝐭 𝐧𝐨𝐮𝐫𝐢𝐬𝐡 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲.
𝘍𝘪𝘴𝘩 is a great source of protein and some fish, like wild caught salmon, are a fantastic source of omega 3’s which are so important in our diet.
Two great reasons to eat 𝘰𝘮𝘦𝘨𝘢 𝟹 (high in EPA/DHA) rich foods include:
𝟷. 𝘉𝘳𝘢𝘪𝘯 𝘩𝘦𝘢𝘭𝘵𝘩 & 𝘤𝘰𝘨𝘯𝘪𝘵𝘪𝘰𝘯
𝟸. 𝘙𝘦𝘥𝘶𝘤𝘦𝘴 𝘪𝘯𝘧𝘭𝘢𝘮𝘮𝘢𝘵𝘪𝘰𝘯 & 𝘵𝘩𝘦𝘳𝘦𝘧𝘰𝘳 𝘱𝘳𝘦𝘷𝘦𝘯𝘵𝘴 𝘴𝘪𝘤𝘬𝘯𝘦𝘴𝘴 𝘢𝘯𝘥 𝘥𝘪𝘴𝘦𝘢𝘴𝘦
𝘓𝘦𝘢𝘧𝘺 𝘨𝘳𝘦𝘦𝘯𝘴 are full of vitamins, minerals and are anti-inflammatory.
𝘙𝘢𝘥𝘥𝘪𝘤𝘩𝘪𝘰, 𝘭𝘦𝘮𝘰𝘯 & 𝘢𝘱𝘱𝘭𝘦 𝘤𝘪𝘥𝘦𝘳 𝘷𝘪𝘯𝘦𝘨𝘢𝘳 will all aid in enhancing digestion by promoting the secretion of digestive juices.
𝘖𝘷𝘦𝘯 𝘣𝘢𝘬𝘦𝘥 is healthier that pan frying as we aren’t cooking with oil - avoiding free radicals (free radicals promote inflammation).
𝘌𝘹𝘵𝘳𝘢 𝘷𝘪𝘳𝘨𝘪𝘯 𝘰𝘭𝘪𝘷𝘦 𝘰𝘪𝘭 & 𝘢𝘷𝘰𝘤𝘢𝘥𝘰 are healthy fats which help our bodies stay healthy in so many different ways.
𝘘𝘶𝘪𝘯𝘰𝘢 is a complete protein and full of fibre which is essential for good gut health.
𝘐 𝘫𝘶𝘴𝘵 𝘭𝘰𝘷𝘦 𝘩𝘦𝘭𝘱𝘪𝘯𝘨 𝘦𝘮𝘱𝘰𝘸𝘦𝘳 𝘱𝘦𝘰𝘱𝘭𝘦 𝘵𝘰 𝘮𝘢𝘬𝘦 𝘧𝘰𝘰𝘥 𝘤𝘩𝘰𝘪𝘤𝘦𝘴 & 𝘩𝘦𝘢𝘭𝘵𝘩𝘺 𝘩𝘢𝘣𝘪𝘵𝘴 𝘵𝘩𝘢𝘵 𝘸𝘪𝘭𝘭 𝘱𝘳𝘰𝘮𝘰𝘵𝘦 𝘨𝘳𝘦𝘢𝘵 𝘩𝘦𝘢𝘭𝘵𝘩 𝘢𝘯𝘥 𝘧𝘪𝘵𝘯𝘦𝘴𝘴.
𝐈𝐟 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐡𝐞𝐥𝐩 𝐭𝐨 𝐜𝐫𝐞𝐚𝐭𝐞 𝐚 𝐝𝐢𝐞𝐭 𝐭𝐡𝐚𝐭’𝐬 𝐠𝐨𝐢𝐧𝐠 𝐭𝐨 𝐰𝐨𝐫𝐤 𝐟𝐨𝐫 𝐲𝐨𝐮𝐫 𝐧𝐞𝐞𝐝𝐬, 𝐈’𝐦 𝐣𝐮𝐬𝐭 𝐚 𝐩𝐡𝐨𝐧𝐞 𝐜𝐚𝐥𝐥 𝐚𝐰𝐚𝐲!
27/07/2021
𝘞𝘩𝘺 𝘉𝘪𝘰𝘥𝘺𝘯𝘢𝘮𝘪𝘤 / 𝘗𝘢𝘴𝘵𝘶𝘳𝘦 𝘙𝘢𝘪𝘴𝘦𝘥 𝘌𝘨𝘨𝘴?🥚
It’s been show that in pasture raised and biodynamic eggs that folate levels over 200 hundred times higher than other eggs 🤯
Also, when eating animal products I try to mostly eat antibiotic, hormone free, grass fed & finished products because the quality of what you eat really does matter.
𝘞𝘩𝘺 𝘢𝘳𝘦 𝘦𝘨𝘨𝘴 𝘱𝘢𝘳𝘵 𝘰𝘧 𝘮𝘺 𝘥𝘢𝘪𝘭𝘺 𝘥𝘪𝘦𝘵 (𝘦𝘴𝘱𝘦𝘤𝘪𝘢𝘭𝘭𝘺 𝘥𝘶𝘳𝘪𝘯𝘨 𝘱𝘳𝘦𝘨𝘯𝘢𝘯𝘤𝘺)?
They are one of the highest sources of clean protein 🙌🏼
𝘊𝘩𝘰𝘭𝘪𝘯𝘦
* Crucial for the development of the brain
* Formation of cholinergic neurons and the connection between neurons (which create synapses)
* Occurs day 56 to 3 months after the birth
* Builds a resilient nervous system
* 30% increase visuospatial and auditory memory
* Enhanced focus
* Recommended dose: 450mg per day
* Yolk contains about 115mg per yolk
* Eat at least 2 eggs a day!
𝘌𝘨𝘨𝘴 𝘢𝘳𝘦 𝘢 𝘨𝘳𝘦𝘢𝘵 𝘴𝘰𝘶𝘳𝘤𝘦 𝘰𝘧 𝘤𝘩𝘰𝘭𝘦𝘴𝘵𝘦𝘳𝘰𝘭 𝘪𝘮𝘱𝘰𝘳𝘵𝘢𝘯𝘵 𝘧𝘰𝘳:
* Production of all s*x hormones which deal with stress
* Foetus brain and nervous system development (& adult nervous system)
* Development of the intestinal tract
𝘌𝘨𝘨 𝘺𝘰𝘭𝘬 𝘢𝘭𝘴𝘰 𝘱𝘳𝘰𝘷𝘪𝘥𝘦𝘴:
* Vitamin A, D, K2 , E, folate, biotin
* Minerals iron, zinc and selenium
𝗪𝐡𝐚𝐭’𝐬 𝐲𝐨𝐮𝐫 𝐟𝐚𝐯𝐨𝐮𝐫𝐢𝐭𝐞 𝐰𝐚𝐲 𝐭𝐨 𝐞𝐚𝐭 𝐞𝐠𝐠𝐬?
26/07/2021
𝘍𝘪𝘯𝘥𝘪𝘯𝘨 𝘐𝘵 𝘏𝘢𝘳𝘥 𝘛𝘰 𝘌𝘹𝘦𝘳𝘤𝘪𝘴𝘦? 𝘛𝘰 𝘚𝘵𝘢𝘺 𝘔𝘰𝘵𝘪𝘷𝘢𝘵𝘦𝘥? 🏃🏻♀️
Maybe you lost momentum, perhaps it’s an injury or you are in a particular life stage like me - heavily pregnant!
Will it be easy?
The first few days / week is the hardest.
Hang on in there and I promise, it feels easier. A few months than later it’s part of who you are and it’s just something you do!
Where to start?
👉🏻 Bite size habits
Followed by:
👉🏻 Habit stacking
𝘞𝘩𝘢𝘵 𝘮𝘪𝘨𝘩𝘵 𝘵𝘩𝘪𝘴 𝘭𝘰𝘰𝘬 𝘭𝘪𝘬𝘦? 👀
Step by step, maybe week by week:
𝟷 - 𝘞𝘢𝘬𝘦 𝘶𝘱 𝟷𝟻-𝟹𝟶 𝘮𝘪𝘯𝘶𝘵𝘦𝘴 𝘦𝘢𝘳𝘭𝘪𝘦𝘳
𝟸 - 𝘞𝘢𝘭𝘬 𝘥𝘢𝘪𝘭𝘺 𝘧𝘰𝘳 𝟷𝟶-𝟷𝟻 𝘮𝘪𝘯𝘶𝘵𝘦𝘴 𝘧𝘪𝘳𝘴𝘵 𝘵𝘩𝘪𝘯𝘨 𝘪𝘯 𝘵𝘩𝘦 𝘮𝘰𝘳𝘯𝘪𝘯𝘨 𝘢𝘧𝘵𝘦𝘳 𝘣𝘳𝘶𝘴𝘩𝘪𝘯𝘨 𝘺𝘰𝘶𝘳 𝘵𝘦𝘦𝘵𝘩 𝘢𝘯𝘥 𝘴𝘱𝘭𝘢𝘴𝘩𝘪𝘯𝘨 𝘺𝘰𝘶𝘳 𝘧𝘢𝘤𝘦 𝘸𝘪𝘵𝘩 𝘤𝘰𝘭𝘥 𝘸𝘢𝘵𝘦𝘳 - 𝘨𝘰𝘰𝘥 𝘮𝘰𝘳𝘯𝘪𝘯𝘨!! 😀
𝟹 - 𝘐𝘯𝘤𝘳𝘦𝘢𝘴𝘦 𝘵𝘩𝘦 𝘢𝘮𝘰𝘶𝘯𝘵 𝘰𝘧 𝘵𝘪𝘮𝘦 𝘺𝘰𝘶 𝘸𝘢𝘭𝘬 𝘧𝘰𝘳 𝘣𝘺 𝟻 𝘮𝘪𝘯𝘶𝘵𝘦 𝘪𝘯𝘤𝘳𝘦𝘮𝘦𝘯𝘵𝘴 𝘸𝘦𝘦𝘬𝘭𝘺
𝟺 - 𝘈𝘥𝘥 𝟷𝟶 𝘭𝘶𝘯𝘨𝘴 (𝘦𝘢𝘤𝘩 𝘭𝘦𝘨), 𝟷𝟶 𝘴𝘲𝘶𝘢𝘵𝘴 & 𝟷𝟶 𝘱𝘶𝘴𝘩 𝘶𝘱𝘴 𝘵𝘰 𝘺𝘰𝘶𝘳 𝘸𝘢𝘭𝘬.
𝟻 - 𝘖𝘯 𝘥𝘢𝘺𝘴 𝘵𝘩𝘢𝘵 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘵𝘪𝘳𝘦𝘥 𝘰𝘳 𝘳𝘦𝘢𝘭𝘭𝘺 𝘴𝘵𝘳𝘶𝘨𝘨𝘭𝘪𝘯𝘨, 𝘥𝘰 𝘵𝘩𝘦 𝘣𝘢𝘳𝘦 𝘮𝘪𝘯𝘪𝘮𝘶𝘮. 𝘞𝘢𝘭𝘬 𝟷𝟻𝘮𝘪𝘯.
𝘛𝘢𝘪𝘭𝘰𝘳 𝘵𝘩𝘪𝘴 𝘩𝘰𝘸𝘦𝘷𝘦𝘳 𝘺𝘰𝘶 𝘭𝘪𝘬𝘦 𝘢𝘯𝘥 𝘣𝘺 𝘴𝘵𝘢𝘤𝘬𝘪𝘯𝘨 𝘸𝘩𝘪𝘤𝘩 𝘦𝘷𝘦𝘳 𝘦𝘹𝘦𝘳𝘤𝘪𝘴𝘦𝘴 𝘵𝘩𝘢𝘵 𝘴𝘶𝘪𝘵 𝘺𝘰𝘶𝘳 𝘱𝘩𝘺𝘴𝘪𝘤𝘢𝘭 𝘨𝘰𝘢𝘭𝘴.
And if you aren’t a morning person, your day might start the night before by going to bed earlier (in weekly 15 minute increments as usual 😉).
Every small step & small healthy choice counts.
That’s the beautiful thing about the compound effect.
❌ Beware.
𝘐𝘵 𝘤𝘢𝘯 𝘢𝘭𝘴𝘰 𝘸𝘰𝘳𝘬 𝘵𝘩𝘦 𝘰𝘱𝘱𝘰𝘴𝘪𝘵𝘦 𝘸𝘢𝘺 𝘢𝘯𝘥 𝘸𝘰𝘳𝘬 𝘢𝘨𝘢𝘪𝘯𝘴𝘵 𝘺𝘰𝘶… (𝘭𝘰𝘵𝘴 𝘰𝘧 𝘭𝘪𝘵𝘵𝘭𝘦 𝘶𝘯𝘩𝘦𝘢𝘭𝘵𝘩𝘺 𝘤𝘩𝘰𝘪𝘤𝘦𝘴 𝘧𝘰𝘳 𝘦𝘹𝘢𝘮𝘱𝘭𝘦).
Try it and you’ll find that in just a short month, with minimal effort, you’ll already be feeling healthier and fitter 🙌🏼
𝘏𝘢𝘷𝘦 𝘠𝘰𝘶 𝘕𝘰𝘵𝘪𝘤𝘦𝘥 𝘠𝘰𝘶𝘳 𝘉𝘳𝘦𝘢𝘵𝘩 𝘛𝘰𝘥𝘢𝘺? 🌬
Sometimes, without noticing I hold my breath…
👉🏻 𝘐𝘴 𝘪𝘵 𝘢𝘯𝘹𝘪𝘦𝘵𝘺?
👉🏻 𝘐𝘴 𝘪𝘵 𝘴𝘵𝘳𝘦𝘴𝘴?
In any case, 𝘐’𝘮 𝘯𝘰𝘵 𝘪𝘯 𝘵𝘩𝘦 𝘱𝘳𝘦𝘴𝘦𝘵 𝘮𝘰𝘮𝘦𝘯𝘵.
𝐓𝐚𝐤𝐞 𝐚 𝐦𝐨𝐦𝐞𝐧𝐭 𝐭𝐨 𝐭𝐚𝐤𝐞 𝐚 𝐛𝐫𝐞𝐚𝐭𝐡 𝐰𝐢𝐭𝐡 𝐦𝐞.
𝐓𝐚𝐤𝐞 𝐚 𝐦𝐨𝐦𝐞𝐧𝐭 𝐭𝐨 𝐛𝐞 𝐡𝐞𝐫𝐞, 𝐰𝐢𝐭𝐡 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟.
𝘕𝘰𝘵𝘪𝘤𝘦 𝘸𝘩𝘢𝘵 𝘺𝘰𝘶 might be 𝘴𝘢𝘺𝘪𝘯𝘨 𝘵𝘰 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧.
𝘕𝘰𝘵𝘪𝘤𝘦 𝘸𝘩𝘦𝘳𝘦 you are 𝘩𝘰𝘭𝘥𝘪𝘯𝘨 𝘵𝘦𝘯𝘴𝘪𝘰𝘯 𝘪𝘯 𝘺𝘰𝘶𝘳 𝘣𝘰𝘥𝘺.
𝐓𝐚𝐤𝐞 𝐚 𝐝𝐞𝐞𝐩 𝐛𝐫𝐞𝐚𝐭𝐡 𝐢𝐧, 𝐚𝐧𝐝 𝐚𝐧𝐝 𝐞𝐯𝐞𝐧 𝐝𝐞𝐞𝐩𝐞𝐫 𝐛𝐫𝐞𝐚𝐭𝐡 𝐨𝐮𝐭.
And then do that a few more times.
Now notice.
𝐇𝐨𝐰 𝐝𝐨 𝐲𝐨𝐮 𝐟𝐞𝐞𝐥?
👉🏻 𝘊𝘢𝘭𝘮𝘦𝘳?
👉🏻 𝘔𝘰𝘳𝘦 𝘳𝘦𝘭𝘢𝘹𝘦𝘥?
𝐍𝐨𝐰 𝐠𝐨 𝐨𝐮𝐭 𝐭𝐡𝐞𝐫𝐞, 𝐚𝐧𝐝 𝐡𝐚𝐯𝐞 𝐚 𝐠𝐫𝐞𝐚𝐭 𝐫𝐞𝐬𝐭 𝐨𝐟 𝐭𝐡𝐞 𝐝𝐚𝐲!! 😀
09/07/2021
𝘊𝘰𝘥 𝘓𝘪𝘷𝘦𝘳 𝘖𝘪𝘭 𝘍𝘰𝘳 𝘖𝘷𝘦𝘳𝘢𝘭𝘭 𝘎𝘰𝘰𝘥 𝘏𝘦𝘢𝘭𝘵𝘩
Full of omega-3 DHA, vitamin A and Vitamin D, 𝐢𝐧 𝐩𝐫𝐞𝐠𝐧𝐚𝐧𝐜𝐲, 𝐜𝐨𝐝 𝐥𝐢𝐯𝐞𝐫 𝐨𝐢𝐥 𝐢𝐬 𝐞𝐬𝐬𝐞𝐧𝐭𝐢𝐚𝐥 𝐟𝐨𝐫 𝐠𝐞𝐧𝐞 𝐞𝐱𝐩𝐫𝐞𝐬𝐬𝐢𝐨𝐧 𝐚𝐧𝐝 𝐭𝐡𝐞 𝐠𝐫𝐨𝐰𝐭𝐡 𝐨𝐟 𝐟𝐞𝐭𝐚𝐥 𝐬𝐭𝐞𝐦 𝐜𝐞𝐥𝐥𝐬 𝐰𝐡𝐢𝐜𝐡 𝐝𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐭𝐢𝐚𝐭𝐞 𝐢𝐧𝐭𝐨 𝐨𝐫𝐠𝐚𝐧𝐬 𝐬𝐮𝐜𝐡 𝐚𝐬 𝐭𝐡𝐞 𝐡𝐞𝐚𝐫𝐭, 𝐥𝐢𝐯𝐞𝐫, 𝐥𝐮𝐧𝐠𝐬, 𝐤𝐢𝐝𝐧𝐞𝐲𝐬 𝐚𝐧𝐝 𝐬𝐮𝐩𝐩𝐨𝐫𝐭𝐬 𝐭𝐡𝐞𝐢𝐫 𝐠𝐫𝐨𝐰𝐭𝐡 𝐢𝐧 𝐮𝐭𝐞𝐫𝐨.
𝐈𝐭 𝐩𝐫𝐨𝐦𝐨𝐭𝐞𝐬 𝐭𝐡𝐞 𝐝𝐞𝐯𝐞𝐥𝐨𝐩𝐦𝐞𝐧𝐭 𝐨𝐟 𝐭𝐡𝐞 𝐜𝐞𝐧𝐭𝐫𝐚𝐥 𝐧𝐞𝐫𝐯𝐨𝐮𝐬 𝐬𝐲𝐬𝐭𝐞𝐦𝐬, 𝐯𝐢𝐬𝐮𝐚𝐥 𝐬𝐲𝐬𝐭𝐞𝐦, 𝐡𝐨𝐫𝐦𝐨𝐧𝐞 𝐩𝐫𝐨𝐝𝐮𝐜𝐭𝐢𝐨𝐧, 𝐜𝐨𝐠𝐧𝐢𝐭𝐢𝐯𝐞 𝐩𝐞𝐫𝐟𝐨𝐫𝐦𝐚𝐧𝐜𝐞, 𝐚 𝐬𝐭𝐫𝐨𝐧𝐠 𝐢𝐦𝐦𝐮𝐧𝐞 𝐬𝐲𝐬𝐭𝐞𝐦, 𝐛𝐨𝐧𝐞𝐬 𝐚𝐧𝐝 𝐡𝐞𝐚𝐥𝐭𝐡𝐲 𝐬𝐤𝐢𝐧.
𝘐𝘵 𝘪𝘴 𝘢𝘭𝘴𝘰 𝘱𝘳𝘰𝘵𝘦𝘤𝘵𝘪𝘷𝘦 𝘢𝘨𝘢𝘪𝘯𝘴𝘵 𝘦𝘯𝘷𝘪𝘳𝘰𝘯𝘮𝘦𝘯𝘵 𝘵𝘰𝘹𝘪𝘯𝘴 𝘴𝘶𝘤𝘩 𝘢𝘴 𝘱𝘦𝘴𝘵𝘪𝘤𝘪𝘥𝘦𝘴, 𝘱𝘭𝘢𝘴𝘵𝘪𝘤𝘴 𝘢𝘯𝘥 𝘵𝘪𝘯 𝘤𝘢𝘯 𝘭𝘪𝘯𝘪𝘯𝘨𝘴.
Government agencies warn women against vitamin A in pregnancy however it’s important to note that the vitamin A they refer to are large doses of vitamin A in supplements.
It's important it’s important to note that too much 𝐩𝐫𝐞𝐟𝐨𝐫𝐦𝐞𝐝 𝐯𝐢𝐭𝐚𝐦𝐢𝐧 𝐀 𝐜𝐚𝐧 𝐜𝐚𝐮𝐬𝐞 𝐛𝐢𝐫𝐭𝐡 𝐝𝐞𝐟𝐞𝐜𝐭𝐬 𝐚𝐧𝐝 𝐥𝐢𝐯𝐞𝐫 𝐭𝐨𝐱𝐢𝐜𝐢𝐭𝐲 𝐢𝐧 𝐡𝐢𝐠𝐡 𝐝𝐨𝐬𝐞𝐬 𝐡𝐞𝐧𝐜𝐞, vitamin A supplementation for the prevention infant defects and morbidity is not recommended.
𝐓𝐡𝐞 𝐧𝐚𝐭𝐮𝐫𝐚𝐥 𝐟𝐨𝐫𝐦 𝐨𝐟 𝐯𝐢𝐭𝐚𝐦𝐢𝐧 𝐀, (𝘉 𝘊𝘢𝘳𝘰𝘵𝘦𝘯𝘦) 𝐟𝐨𝐮𝐧𝐝 𝐢𝐧 𝐟𝐨𝐨𝐝𝐬 𝐬𝐮𝐜𝐡 𝐚𝐬 𝐜𝐨𝐝 𝐥𝐢𝐯𝐞𝐫, 𝐟𝐫𝐮𝐢𝐭𝐬 𝐚𝐧𝐝 𝐯𝐞𝐠𝐞𝐭𝐚𝐛𝐥𝐞𝐬 𝐡𝐨𝐰𝐞𝐯𝐞𝐫, 𝐢𝐬 𝐬𝐚𝐟𝐞 𝐭𝐨 𝐜𝐨𝐧𝐬𝐮𝐦𝐞 𝐢𝐧 𝐦𝐨𝐝𝐞𝐫𝐚𝐭𝐢𝐨𝐧.
Recommended doses:
* vitamin A 20,000 IU
𝐒𝐨𝐦𝐞 𝐧𝐚𝐭𝐮𝐫𝐚𝐥 𝐟𝐨𝐨𝐝 𝐬𝐨𝐮𝐫𝐜𝐞𝐬 𝐨𝐟 𝐕𝐢𝐭𝐚𝐦𝐢𝐧 𝐀 𝐢𝐧𝐜𝐥𝐮𝐝𝐞:
- 𝘓𝘪𝘷𝘦𝘳
- 𝘋𝘢𝘪𝘳𝘺 𝘱𝘳𝘰𝘥𝘶𝘤𝘵𝘴: 𝘮𝘪𝘭𝘬, 𝘤𝘩𝘦𝘦𝘴𝘦, 𝘺𝘰𝘨𝘩𝘶𝘳𝘵
- 𝘚𝘸𝘦𝘦𝘵 𝘱𝘰𝘵𝘢𝘵𝘰𝘦𝘴
- 𝘊𝘢𝘳𝘳𝘰𝘵𝘴
- 𝘔𝘢𝘯𝘨𝘰
𝘞𝘩𝘢𝘵 𝘐𝘴 𝘠𝘰𝘶𝘳 𝘎𝘰 𝘛𝘰 𝘞𝘩𝘦𝘯 𝘠𝘰𝘶 𝘋𝘰𝘯’𝘵 ‘𝘍𝘦𝘦𝘭 𝘓𝘪𝘬𝘦 𝘐𝘵’?
🙈 𝐃𝐢𝐭𝐜𝐡 𝐢𝐭?
💪🏼 𝐃𝐨 𝐢𝐭 𝐚𝐧𝐲𝐰𝐚𝐲𝐬!
If you have a tendency to ditch it, 𝐚𝐫𝐞 𝐲𝐨𝐮 𝐰𝐢𝐥𝐥𝐢𝐧𝐠 𝐭𝐨 𝐦𝐚𝐤𝐞 𝐚 𝐬𝐦𝐚𝐥𝐥 𝐜𝐡𝐚𝐧𝐠𝐞?
Yes?👇🏻
𝗪𝐡𝐚𝐭 𝐜𝐚𝐧 𝐲𝐨𝐮 𝐝𝐨 𝐢𝐧𝐬𝐭𝐞𝐚𝐝 𝐬𝐨 𝐭𝐡𝐚𝐭 𝐲𝐨𝐮 𝐚𝐫𝐞 𝐬𝐭𝐢𝐥𝐥 𝐦𝐨𝐯𝐢𝐧𝐠?
𝘐𝘯𝘴𝘵𝘦𝘢𝘥 𝘰𝘧 𝘢 𝟹𝟶 𝘮𝘪𝘯𝘶𝘵𝘦 𝘳𝘶𝘯 𝘸𝘩𝘺 𝘯𝘰𝘵 𝘢 𝟷𝟻 𝘮𝘪𝘯𝘶𝘵𝘦 𝘸𝘢𝘭𝘬?
𝘔𝘢𝘺𝘣𝘦 𝘴𝘸𝘢𝘱 𝘢 𝘵𝘰𝘶𝘨𝘩 𝘤𝘢𝘳𝘥𝘪𝘰 𝘴𝘦𝘴𝘴𝘪𝘰𝘯 𝘵𝘰 𝘴𝘰𝘮𝘦𝘵𝘩𝘪𝘯𝘨 𝘮𝘰𝘳𝘦 𝘨𝘦𝘯𝘵𝘭𝘦 𝘭𝘪𝘬𝘦 𝘢 𝘱𝘪𝘭𝘢𝘵𝘦𝘴 𝘰𝘳 𝘺𝘰𝘨𝘢 𝘴𝘦𝘴𝘴𝘪𝘰𝘯?
—
Today I feel really big, heavy and uncomfortable.
I had 2 choices:
- 𝘎𝘪𝘷𝘦 𝘮𝘺𝘴𝘦𝘭𝘧 𝘦𝘹𝘤𝘶𝘴𝘦𝘴 𝘸𝘩𝘺 𝘐 𝘴𝘩𝘰𝘶𝘭𝘥𝘯’𝘵 𝘦𝘹𝘦𝘳𝘤𝘪𝘴𝘦
- 𝘌𝘹𝘦𝘳𝘤𝘪𝘴𝘦 𝘸𝘩𝘪𝘭𝘴𝘵 𝘣𝘦𝘪𝘯𝘨 𝘮𝘪𝘯𝘥𝘧𝘶𝘭 𝘵𝘰 𝘣𝘦 𝘨𝘦𝘯𝘵𝘭𝘦 𝘢𝘯𝘥 𝘯𝘰𝘵 𝘱𝘶𝘴𝘩 𝘮𝘺𝘴𝘦𝘭𝘧
𝐒𝐨 𝐈 𝐦𝐨𝐯𝐞𝐝 𝐦𝐲 𝐛𝐨𝐝𝐲.
𝐆𝐞𝐧𝐭𝐥𝐲.
𝐒𝐥𝐨𝐰𝐥𝐲.
I went through the movements and focused on slow steady breaths.
And I’m glad I did because 𝘐 𝘧𝘦𝘦𝘭 𝘣𝘦𝘵𝘵𝘦𝘳 𝘧𝘰𝘳 𝘪𝘵.
𝐃𝐢𝐝 𝐈 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐝𝐨 𝐢𝐭? 𝐍𝐨.
𝐁𝐮𝐭 𝐈 𝐤𝐧𝐨𝐰 𝐭𝐡𝐚𝐭 𝐦𝐨𝐯𝐞𝐦𝐞𝐧𝐭 𝐢𝐬 𝐦𝐞𝐝𝐢𝐜𝐢𝐧𝐞 𝐚𝐧𝐝 𝐭𝐡𝐞 𝐦𝐨𝐦𝐞𝐧𝐭𝐮𝐦 𝐢𝐬 𝐞𝐯𝐞𝐫𝐲𝐭𝐡𝐢𝐧𝐠.
This is the reality of choosing to love a healthy lifestyle.
𝘐𝘵 𝘵𝘢𝘬𝘦 𝘦𝘧𝘧𝘰𝘳𝘵.
𝘐𝘵 𝘵𝘢𝘬𝘦𝘴 𝘥𝘪𝘴𝘤𝘪𝘱𝘭𝘪𝘯𝘦.
𝘈𝘯𝘥 𝘪𝘵’𝘴 𝘸𝘰𝘳𝘵𝘩 𝘪𝘵!!
𝟸 𝘒𝘦𝘺 𝘛𝘳𝘪𝘤𝘬𝘴 𝘧𝘰𝘳 𝘗𝘰𝘢𝘤𝘩𝘦𝘥 𝘌𝘨𝘨𝘴 🔑
Say 🙅🏻♀️ to wispy poached eggs!
Here is how:
1. 𝐅𝐫𝐞𝐬𝐡 𝐞𝐠𝐠𝐬 - the fresher, the better! 𝘍𝘳𝘦𝘴𝘩 𝘦𝘨𝘨𝘴 𝘩𝘢𝘷𝘦 𝘧𝘪𝘳𝘮𝘦𝘳 𝘸𝘩𝘪𝘵𝘦𝘴, have less liquidy whites and just 𝘩𝘰𝘭𝘥 𝘵𝘩𝘦𝘪𝘳 𝘴𝘱𝘩𝘦𝘳𝘪𝘤𝘢𝘭 𝘴𝘩𝘢𝘱𝘦 𝘣𝘦𝘵𝘵𝘦𝘳 🙌🏼
2. 𝗪𝐡𝐢𝐭𝐞 𝐰𝐢𝐧𝐞 𝐯𝐢𝐧𝐞𝐠𝐚𝐫. 𝘗𝘰𝘱 𝟷- 𝟸 𝘭𝘢𝘳𝘨𝘦 𝘵𝘢𝘣𝘭𝘦𝘴𝘱𝘰𝘰𝘯𝘴 𝘰𝘧 𝘸𝘩𝘪𝘵𝘦 𝘸𝘪𝘯𝘦 𝘷𝘪𝘯𝘦𝘨𝘢𝘳 𝘪𝘯 𝘵𝘩𝘦 𝘴𝘭𝘪𝘨𝘩𝘵𝘭𝘺 𝘴𝘪𝘮𝘮𝘦𝘳𝘪𝘯𝘨 𝘸𝘢𝘵𝘦𝘳. This also helps hold the eggs together.
𝐆𝐞𝐧𝐭𝐥𝐲 𝐬𝐢𝐦𝐦𝐞𝐫 for about 𝟑-𝟒 𝐦𝐢𝐧𝐮𝐭𝐞𝐬, until the clear whites are bright white.
Cook less for runny eggs and cook a little longer for a firmer yolk.
𝐇𝐨𝐰 𝐝𝐢𝐝 𝐲𝐨𝐮 𝐠𝐨? 𝗪𝐡𝐢𝐜𝐡 𝐭𝐢𝐩 𝐡𝐞𝐥𝐩𝐞𝐝 𝐲𝐨𝐮 𝐭𝐡𝐞 𝐦𝐨𝐬𝐭?
𝘜𝘴𝘪𝘯𝘨 𝘉𝘳𝘦𝘢𝘵𝘩 𝘛𝘰 𝘚𝘵𝘦𝘢𝘥𝘺 𝘛𝘩𝘦 𝘔𝘪𝘯𝘥 ✨
This is part of the reason why I love my yoga 🙌🏼
Focusing on my breath is a huge part of my practice.
Did you know that a 𝐬𝐡𝐨𝐫𝐭 𝐬𝐡𝐚𝐫𝐩 𝐢𝐧𝐡𝐚𝐥𝐞 𝐨𝐫 𝐞𝐱𝐡𝐚𝐥𝐞 𝐭𝐮𝐫𝐧𝐬 𝐨𝐧 𝐲𝐨𝐮𝐫 𝐧𝐞𝐫𝐯𝐨𝐮𝐬 𝐬𝐲𝐬𝐭𝐞𝐦?
This can help you 𝘧𝘦𝘦𝘭 𝘮𝘰𝘳𝘦 𝘢𝘭𝘦𝘳𝘵 and or 𝘪𝘯𝘤𝘳𝘦𝘢𝘴𝘦 𝘧𝘦𝘦𝘭𝘪𝘯𝘨 𝘰𝘧 𝘴𝘵𝘳𝘦𝘴𝘴 𝘰𝘳 𝘢𝘯𝘹𝘪𝘦𝘵𝘺.
So what does 𝐬𝐥𝐨𝐰 𝐝𝐞𝐞𝐩 𝐢𝐧𝐡𝐚𝐥𝐞𝐬 𝐚𝐧𝐝 𝐥𝐨𝐧𝐠𝐞𝐫 𝐞𝐱𝐡𝐚𝐥𝐞𝐬 do?
They 𝘴𝘰𝘰𝘵𝘩𝘦 𝘵𝘩𝘦 𝘯𝘦𝘳𝘷𝘰𝘶𝘴 𝘴𝘺𝘴𝘵𝘦𝘮 and help you to 𝘳𝘦𝘥𝘶𝘤𝘦 𝘴𝘵𝘳𝘦𝘴𝘴 𝘢𝘯𝘥 𝘧𝘦𝘦𝘭 𝘤𝘰𝘰𝘭, 𝘤𝘢𝘭𝘮 𝘢𝘯𝘥 𝘤𝘰𝘭𝘭𝘦𝘤𝘵𝘦𝘥 😌
Fancy trying?
Why not start with 2 minutes and so more if you enjoy it?
𝘐𝘯𝘩𝘢𝘭𝘦 𝘴𝘭𝘰𝘸𝘭𝘺 𝘵𝘩𝘳𝘰𝘶𝘨𝘩 𝘵𝘩𝘦 𝘯𝘰𝘴𝘦 𝘧𝘰𝘳 𝘢 𝟺 𝘤𝘰𝘶𝘯𝘵, 𝘱𝘢𝘶𝘴𝘦 𝘧𝘰𝘳 𝘢 𝘮𝘰𝘮𝘦𝘯𝘵, 𝘵𝘩𝘦𝘯 𝘦𝘹𝘩𝘢𝘭𝘦 𝘴𝘭𝘰𝘸𝘭𝘺 𝘵𝘩𝘳𝘰𝘶𝘨𝘩 𝘺𝘰𝘶𝘳 𝘯𝘰𝘴𝘦 𝘰𝘳 𝘮𝘰𝘶𝘵𝘩 𝘧𝘰𝘳 𝘢 𝟼 𝘤𝘰𝘶𝘯𝘵, 𝘱𝘢𝘶𝘴𝘦 𝘢𝘯𝘥 𝘴𝘵𝘢𝘳𝘵 𝘢𝘨𝘢𝘪𝘯!
𝐍𝐨𝐰 𝐭𝐡𝐚𝐭 𝐲𝐨𝐮’𝐯𝐞 𝐭𝐚𝐤𝐞𝐧 𝐭𝐢𝐦𝐞 𝐭𝐨 𝐛𝐫𝐞𝐚𝐭𝐡, 𝐚𝐧𝐝 𝐬𝐞𝐭𝐭𝐥𝐞, 𝐡𝐨𝐰 𝐝𝐨 𝐲𝐨𝐮 𝐟𝐞𝐞𝐥?
Next 👉🏻 The Benefits Of Breath & Movement
02/07/2021
𝘉𝘳𝘢𝘪𝘯 𝘍𝘰𝘰𝘥 𝘉𝘳𝘦𝘢𝘬𝘧𝘢𝘴𝘵 🧠
𝘞𝘩𝘢𝘵 𝘪𝘴 𝘵𝘩𝘦 𝘬𝘦𝘺 𝘮𝘢𝘤𝘳𝘰𝘯𝘶𝘵𝘳𝘪𝘦𝘯𝘵 𝘧𝘰𝘳 𝘣𝘳𝘢𝘪𝘯 𝘩𝘦𝘢𝘭𝘵𝘩?
👉🏻 𝐇𝐞𝐚𝐥𝐭𝐡𝐲 𝐟𝐚𝐭𝐬 - Essential fatty acids (𝐄𝐅𝐀’𝐬), omega 3 in particular.
𝘞𝘩𝘺?
Because your brain is made from about 60% of fat.
𝐄𝐅𝐀’𝐬 𝐩𝐥𝐚𝐲 𝐚𝐧 𝐢𝐦𝐩𝐨𝐫𝐭𝐚𝐧𝐭 𝐫𝐨𝐥𝐞 𝐢𝐧 𝐛𝐮𝐢𝐥𝐝𝐢𝐧𝐠 𝐭𝐡𝐞 𝐛𝐫𝐚𝐢𝐧 𝐬𝐭𝐫𝐮𝐜𝐭𝐮𝐫𝐞 & 𝐢𝐧𝐯𝐨𝐥𝐯𝐞𝐝 𝐢𝐧 𝐭𝐡𝐞 𝐬𝐲𝐧𝐭𝐡𝐞𝐬𝐢𝐬 𝐚𝐧𝐝 𝐟𝐮𝐧𝐜𝐭𝐢𝐨𝐧𝐬 𝐨𝐟 𝐧𝐞𝐮𝐫𝐨𝐭𝐫𝐚𝐧𝐬𝐦𝐢𝐭𝐭𝐞𝐫𝐬.
They help 𝐢𝐧𝐜𝐫𝐞𝐚𝐬𝐞 𝐨𝐮𝐫 𝐛𝐫𝐚𝐢𝐧’𝐬 𝐩𝐞𝐫𝐟𝐨𝐫𝐦𝐚𝐧𝐜𝐞 and help to promote optimal wellness!
𝘏𝘦𝘢𝘭𝘵𝘩𝘺 𝘧𝘢𝘵𝘴 𝘢𝘭𝘴𝘰 𝘬𝘦𝘦𝘱 𝘺𝘰𝘶 𝘧𝘶𝘭𝘭𝘦𝘳 𝘧𝘰𝘳 𝘭𝘰𝘯𝘨𝘦𝘳 🙌🏼
I’ve added raw fermented sauerkraut for gut health because without good gut health, we don’t absorb the beautiful nutrients and minerals in our food!
𝗪𝐡𝐚𝐭 𝐡𝐞𝐚𝐥𝐭𝐡𝐲 𝐟𝐚𝐭𝐬 𝐰𝐢𝐥𝐥 𝐲𝐨𝐮 𝐞𝐚𝐭 𝐟𝐨𝐫 𝐲𝐨𝐮𝐫 𝐧𝐞𝐱𝐭 𝐛𝐫𝐞𝐚𝐤𝐟𝐚𝐬𝐭?
𝘏𝘦𝘭𝘭𝘰 𝟸𝟽 𝘞𝘦𝘦𝘬𝘴 - 𝟹𝘳𝘥 𝘛𝘳𝘪𝘮𝘦𝘴𝘵𝘦𝘳! ✨
This is the time to slow down, but keep moving, practice breathing/breath work, keep eating nutritionally dense foods and consuming lots of healthy fats, omega 3’s in particular for the developmental baby’s brain 🧠
Also diuretic foods as water retention is becoming a thing: celery, ginger, parsley, cabbage, asparagus, coconut water, cucumber + magnesium & potassium rich foods (pumpkin seeds, bananas).
Supplements:
- Magnesium
- Nordic Natural’s prenatal omega 3’s
- Eagle Tresos Natal
𝗪𝐡𝐚𝐭 𝐚𝐫𝐞 𝐲𝐨𝐮𝐫 𝐭𝐨𝐩 𝐭𝐢𝐩𝐬 𝐟𝐨𝐫 𝐭𝐡𝐞 𝟑𝐫𝐝 𝐭𝐫𝐢𝐦𝐞𝐬𝐭𝐞𝐫?
18/06/2021
𝘏𝘦𝘢𝘭𝘵𝘩𝘺 𝘉𝘳𝘦𝘢𝘬𝘧𝘢𝘴𝘵 | 𝘚𝘯𝘢𝘤𝘬 𝘐𝘥𝘦𝘢 💡
How about a chia pod with coconut yoghurt, berries and toasted coconut flakes?!
Berries are low GI (glycemic index) so that you avoid sugar spikes in your blood and are full of goodness.
If you want to add a bit of protein, just add chopped nuts 🌰
And remember, if you don’t seem to digest nuts well, try activated nuts as they are easier to digest 🙌🏼
𝗪𝐡𝐚𝐭 𝐢𝐬 𝐲𝐨𝐮𝐫 𝐜𝐡𝐨𝐢𝐜𝐞 𝐨𝐟 𝐟𝐫𝐮𝐢𝐭?
𝘓𝘰𝘰𝘬𝘪𝘯𝘨 𝘌𝘢𝘴𝘺 𝘞𝘢𝘺𝘴 𝘛𝘰 𝘛𝘸𝘦𝘢𝘬 𝘠𝘰𝘶𝘳 𝘋𝘪𝘦𝘵?
You don’t need to diet & it doesn’t need to feel hard 😀
How is this possible you wonder?
𝐁𝐨𝐨𝐤 𝐢𝐧 𝐚 𝐜𝐨𝐧𝐬𝐮𝐥𝐭𝐚𝐭𝐢𝐨𝐧 𝐭𝐨𝐝𝐚𝐲 𝐭𝐨 𝐟𝐢𝐠𝐮𝐫𝐞 𝐨𝐮𝐭 𝐭𝐡𝐞 𝐬𝐢𝐦𝐩𝐥𝐞 𝐭𝐡𝐢𝐧𝐠𝐬 𝐲𝐨𝐮 𝐜𝐚𝐧 𝐝𝐨 𝐭𝐨 𝐢𝐦𝐩𝐫𝐨𝐯𝐞 𝐲𝐨𝐮𝐫 𝐡𝐞𝐚𝐥𝐭𝐡 𝐬𝐨 𝐭𝐡𝐚𝐭 𝐢𝐭 𝐟𝐞𝐞𝐥𝐬 𝐞𝐟𝐟𝐨𝐫𝐭𝐥𝐞𝐬𝐬 🙌🏼
10/06/2021
𝘋𝘰 𝘛𝘩𝘪𝘴 𝘛𝘰 𝘈𝘥𝘥 𝘍𝘭𝘢𝘷𝘰𝘶𝘳 𝘛𝘰 𝘍𝘰𝘰𝘥 𝘞𝘩𝘪𝘭𝘴𝘵 𝘒𝘦𝘦𝘱𝘪𝘯𝘨 𝘐𝘵 𝘏𝘦𝘢𝘭𝘵𝘩𝘺! 🍋
𝐇𝐨𝐦𝐞𝐦𝐚𝐤𝐞 𝐚 𝐛𝐢𝐠 𝐛𝐚𝐭𝐜𝐡 𝐨𝐟:
- 𝘩𝘦𝘢𝘭𝘵𝘩𝘺 𝘥𝘳𝘦𝘴𝘴𝘪𝘯𝘨𝘴
- 𝘥𝘪𝘧𝘧𝘦𝘳𝘦𝘯𝘵 𝘱𝘦𝘴𝘵𝘰’𝘴
- 𝘤𝘩𝘪𝘮𝘪𝘤𝘩𝘶𝘳𝘳𝘪
- 𝘮𝘪𝘹𝘦𝘥 𝘴𝘱𝘪𝘤𝘦𝘴 (𝘤𝘶𝘳𝘳𝘺, 𝘎𝘳𝘦𝘦𝘬 𝘴𝘦𝘢𝘴𝘰𝘯𝘪𝘯𝘨, 𝘔𝘦𝘹𝘪𝘤𝘢𝘯 𝘦𝘵𝘤)
Have fresh herbs in pots or the fridge washed and ready to go!
𝐈 𝐥𝐨𝐯𝐞 𝐭𝐡𝐢𝐬 𝐛𝐨𝐨𝐤 𝐰𝐡𝐢𝐜𝐡 𝐡𝐚𝐬 𝐭𝐚𝐮𝐠𝐡𝐭 𝐦𝐞 𝐭𝐨 𝐛𝐞𝐭𝐭𝐞𝐫 𝐮𝐬𝐞 𝐬𝐩𝐢𝐜𝐞𝐬 - 𝐈 𝐡𝐢𝐠𝐡𝐥𝐲 𝐫𝐞𝐜𝐨𝐦𝐦𝐞𝐧𝐝 𝐢𝐭!
➡️
‘𝘛𝘩𝘦 𝘚𝘱𝘪𝘤𝘦 𝘢𝘯𝘥 𝘏𝘦𝘳𝘣 𝘉𝘪𝘣𝘭𝘦 𝘉𝘺: 𝘐𝘢𝘯 𝘏𝘦𝘮𝘱𝘩𝘪𝘭𝘭, 𝘒𝘢𝘵𝘦 𝘏𝘦𝘮𝘱𝘩𝘪𝘭𝘭’.
𝗪𝐡𝐞𝐧 𝐦𝐚𝐤𝐢𝐧𝐠 𝐬𝐚𝐮𝐜𝐞𝐬 𝐮𝐬𝐞 𝐪𝐮𝐚𝐥𝐢𝐭𝐲 𝐢𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬 𝐥𝐢𝐤𝐞 𝐞𝐱𝐭𝐫𝐚 𝐯𝐢𝐫𝐠𝐢𝐧 𝐨𝐥𝐢𝐯𝐞 𝐨𝐢𝐥 𝐨𝐫 𝐟𝐫𝐞𝐬𝐡 𝐩𝐫𝐨𝐝𝐮𝐜𝐞.
I love using due to its manufacturing processes which retains more goodness than most other oils.
𝘓𝘦𝘮𝘰𝘯 𝘢𝘯𝘥 𝘭𝘪𝘮𝘦 add so much flavour to so many dishes.
𝘎𝘢𝘳𝘭𝘪𝘤 𝘢𝘯𝘥 𝘰𝘯𝘪𝘰𝘯 are always in my cupboard too.
In the picture I made my lemon dressing.
Sometimes I 𝐝𝐫𝐢𝐳𝐳𝐥𝐞 𝐢𝐭 𝐨𝐧 𝐬𝐭𝐞𝐚𝐦𝐞𝐝 𝐯𝐞𝐠𝐠𝐢𝐞𝐬 𝐟𝐨𝐫 𝐞𝐱𝐭𝐫𝐚 𝐭𝐚𝐬𝐭𝐞 😋
Ingredients:
Dijon mustard, lemon, apple cider vinegar, balsamic vinegar, extra virgin olive oil, salt and pepper.
𝗪𝐡𝐚𝐭’𝐬 𝐲𝐨𝐮𝐫 𝐠𝐨 𝐭𝐨 𝐟𝐥𝐚𝐯𝐨𝐮𝐫 ‘𝐞𝐧𝐡𝐚𝐧𝐜𝐞𝐫’?
01/06/2021
𝘙𝘦𝘤𝘪𝘱𝘦: 𝘞𝘢𝘳𝘮𝘪𝘯𝘨, 𝘏𝘦𝘢𝘭𝘪𝘯𝘨 𝘗𝘶𝘮𝘱𝘬𝘪𝘯 𝘚𝘰𝘶𝘱
This is my new favourite soup at the moment. It’s warm, comforting, full of goodness and keeps me full for hours.
𝐈 𝐥𝐨𝐯𝐞 𝐮𝐬𝐢𝐧𝐠 𝐡𝐨𝐦𝐞𝐦𝐚𝐝𝐞 𝐛𝐨𝐧𝐞 𝐛𝐫𝐨𝐭𝐡 𝐢𝐧 𝐬𝐨𝐮𝐩𝐬 𝐛𝐞𝐜𝐚𝐮𝐬𝐞 𝐨𝐟 𝐢𝐭𝐬 𝐡𝐞𝐚𝐥𝐭𝐡 𝐛𝐞𝐧𝐞𝐟𝐢𝐭𝐬: 𝐠𝐮𝐭 & 𝐣𝐨𝐢𝐧𝐭 𝐡𝐞𝐚𝐥𝐭𝐡 𝐚𝐧𝐝 𝐡𝐞𝐚𝐥𝐭𝐡𝐲 𝐬𝐤𝐢𝐧.
𝘐𝘯𝘨𝘳𝘦𝘥𝘪𝘦𝘯𝘵𝘴:
- 1/2 large j*p pumpkin
- 3 carrots
- 2 medium potatoes
- 1/2 small onion
- 1/2 small can coconut cream
- 1 cup of chicken stock (or more if you like thinner soup)
- 2 inch piece of ginger
- 1 tsp turmeric
- optional: sprinkle of chilli flakes
- salt & pepper to taste
Place all vegetables in a steamer, cook until tender. Place the rest of the ingredients into a blender and blend until smooth.
Are You Ready To Be Your Best, Healthiest Self?
Get excited to make better decisions, feel healthier, energised, focused, fitter, sleep better and wake up with a bounce in your step!
Are you sick & tired of feeling like you are missing out because you don’t have the energy to go out, play with the kids or catch up with family & friends? Or maybe you find it hard to stay focused and motivated so that you can achieve this years goals?
Have you had enough? Are ready for change?
Nutritionist & Lifestyle Consultant, Yoga Teacher, Amanda Jayne will help you to get through the challenges and hurdles you are facing, and help you get lasting results by reaching your health goals.
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