Bonnie Flemington Wellness

Pre and Post-Workout Nutrition Tips! Discover what to eat before and after your workout for optimal performance and recovery!

🏋️‍♂️ Pre-Workout: Avoid working out completely fasted. Consider the timing of your workout, especially if it's early morning. A small bite like ½ banana, a hard-boiled egg, or a handful of nuts can give you the boost you need.

Post-Workout: After strength training, incorporate additional protein, but it doesn’t need to be immediate. A full meal with protein and veggies is ideal, or a snack like protein powder in water or a meat stick (now available in Canada!). For cardio sessions, add some starch like sweet potato, quinoa, or legumes.

📖 Want more tips? Check out this article: https://bonnieflemington.com/optimal-fuel-for-your-workout/
-
-
-
-

Navigating menopause can be challenging, but incorporating the right foods can make a significant difference in managing symptoms and supporting optimal aging. Here are some menopause-friendly foods to include in your diet:

🥦 Cruciferous veggies - support natural detoxification and healthy cholesterol levels
🍗 Protein - helps maintain muscle mass
🥬 Calcium-rich foods like leafy greens, seaweed, almonds, and plain Greek yogurt for bone health
🌱 Fiber-rich foods like ground flax and veggies - support healthy cholesterol levels

Taking care of your health during menopause is crucial. Learn more about the top foods for hormone health and how they can benefit you by reading this article: https://bonnieflemington.com/top-foods-for-hormone-health/
-
-
-
-

🚗✈️ Planning a trip? Don’t forget to pack some travel-friendly healthy snacks to keep you fueled and energized on the go! Here are some easy and nutritious options:

-Nuts
- Kale chips
- Hard-boiled eggs
- Protein bar (I recommend Hungry Buddha)
-Beef jerky (low sugar)
- Cut up veggies
-Fresh fruit
-Overnight oats
-Chia pudding

These snacks are perfect for road trips, flights, and day trips, ensuring you stay healthy and satisfied wherever your adventures take you.

For more tips on staying healthy while travelling, check out this article: https://bonnieflemington.com/staying-healthy-while-travelling/
-
-
-
-

Summer is the perfect time to nourish your body with detoxifying foods! Here are some amazing fruits and veggies that will help you naturally detoxify🥦🥗 :

- Broccoli and broccoli sprouts
-Kale
-Cauliflower
-Arugula
-Kohlrabi
-Cabbage
-Brussels sprouts

These veggies contain sulforaphane, which supports your liver's detoxification process. Enjoy them roasted or in fresh salads all summer long to love your liver!

Want to learn more? Check out these delicious recipes and articles to get started on your summer detox journey:

Reduce Excess Weight and Disease Risk with this Vegetable:
https://bonnieflemington.com/reduce-excess-weight-and-disease-risk-with-this-vegetable/

Cheesy Kale Chip Recipe:
https://bonnieflemington.com/cheesy-kale-chips/

Garlic Lemon Roasted Brussels Sprouts Recipe:
https://bonnieflemington.com/garlic-lemon-roasted-brussels-sprouts/

Cheesy Broccoli Soup Recipe:
https://bonnieflemington.com/cheesy-broccoli-soup/

Cheesy Roasted Cauliflower Recipe:
https://bonnieflemington.com/cheesy-roasted-cauliflower/
-
-
-
-

😴 Struggling with sleep during menopause? You're not alone. Our changing bodies require new routines to ensure quality rest. Here are some effective tips:

🍞 Reduce refined carbohydrates (like flour and sugar) to avoid glucose spikes that can disrupt sleep.
🌡️ Avoid hot flashes by keeping your room cool and steering clear of hot or spicy foods.
🍷 Skip the evening alcohol; it may seem relaxing, but it's actually a stimulant that can wake you up.
☕ No caffeine after noon! This includes chocolate and other caffeinated beverages, not just coffee.
🌞 Maintain a regular routine for your circadian rhythm. Get outside within 30 minutes of waking and throughout the day, and avoid artificial lights in the evening.
🦠 Support your gut health. The majority of serotonin, a precursor to melatonin, is produced in the gut.

For more detailed tips on improving sleep during menopause, check out these articles:

How Can I Sleep Better: https://bonnieflemington.com/how-can-i-sleep-better/

Melatonin is a Potent Antioxidant:
https://bonnieflemington.com/melatonin-is-a-potent-antioxidant/
-
-
-
-

Summer BBQs can be both delicious and healthy! Here's how to enjoy your favourite grilled treats without compromising your health:

🌽 Grill veggies for a nutrient-packed option
🍗 Choose lean meats for a lighter meal
🔥 Avoid high heat to prevent charred meats, which can increase cancer risks
🍋 Marinate with citrus-based sauces for extra antioxidants
🔥 Keep meats to the side of the flame, not directly over it
✂️ Cut off any charred portions before eating
🥗 Serve with fresh salads for a boost of antioxidants

Share your healthy BBQ tips with us in the comments below!

-
-
-
-

Avoiding processed foods at the grocery store is easier than you think!

Stick to ingredients and minimally processed foods with 1-3 ingredients or easily recognizable ones. Think salsa, pre-cut fruits/veggies, and canned legumes/fish. Skip the aisles with long ingredient lists and opt for healthier options! Need more meal ideas?

Check out my meal plan program here: https://bonnieflemington.com/meal-plan-program-2/ (don't forget to send me a message to request a 50% off discount code)
-
-
-
-

Unlock the key to weight optimization using this hack for a calorie deficit!

Prioritize protein for efficient calorie burning (it takes more energy to process protein) and healthy fats for maintaining metabolic rate.

Remember, metabolic flexibility is key - try maintaining a healthy overnight fast as well.
-
-
-
-

Join my free community Facebook group, 'From Aging to Energy 40+', for weekly live videos, important nutrition info, Q&A, recipes, and more! Let's collaborate and support each other on our health journeys!

Join here: https://www.facebook.com/groups/makinghealthyeatingeasy
-
-
-
-

Wondering if you need to hit the gym to lose weight or if changing your diet is enough? 🤔

While you can lose weight with diet alone, if you want to lose fat, keep it off, and look and feel better, prioritizing muscle mass through strength training and eating enough protein is key! Exercise also helps reduce stress, aiding in fat loss.

If you need some help to determine if you're getting enough protein, comment "protein" below and I'll reach out with more information.
-
-
-
-

Don't fall for the one-size-fits-all nutrition myth! 🚫 There's no one magic fix or diet that works for everyone.

I get straight to the root cause and create a personalized approach tailored just for you! Comment "root cause" below or send me an email at [email protected] so you can fast-track the help you need today!
-
-
-
-

Ready to optimize your health with the right supplements? Remember, it's not a one-size-fits-all approach! Work with a practitioner to tailor your supplement plan based on YOUR unique needs.
-
-
-
-

Top three things to do daily:
1️⃣ Drink enough water
2️⃣ Get enough protein
3️⃣ Eat your veggies!

If you're struggling, let's chat about what is at the root of your issues. Contact me for personalized help at [email protected]!
-
-
-
-

Struggling with pain, inflammation, and fatigue? I've been there too! After wasting time and money on things that didn't work, I found the power of nutrition.

If you'd like advice to fast-track your healing, let me support your journey! 💪🍎

Comment "fast track" below and I'll send you the details.
-
-
-
-

🌟 Part 7 - the final part of our gut-health series is here! 🎉

Ready to transform your gut health? Start by eliminating what's harming your gut barrier - OTC NSAIDs, stress, alcohol, sugar, processed foods, and food sensitivities. Then, nourish your gut microbes with nutrient-rich, fiber-packed foods and prioritize lifestyle factors like sleep, movement, and stress management.

🌿 Want a personalized plan tailored to your unique needs and goals? Send me a DM.

Read more here: https://bonnieflemington.com/how-to-improve-your-gut-health/ and let's embark on your gut health journey together! 💫
-
-
-
-