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Get your health back in 12 steps, and enjoy more vitality even to your golden age.

Join our free live webinar next week on Wednesday 24th of July

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Old post, but still useful for you ❤️❤️

Ever stopped to think how much power lies in the food you eat? 🤔

We're not talking just about changing the shape or size of your body…

We're also talking about the energy you have to do the things you love, how well you sleep, and even your moods!

Your food choices create a ripple effect…

So, next time you’re about to fill your plate, remember: you’re not just feeding yourself.

You’re crafting your future self - bite by bite. 💪

If you need help figuring out what to put on your plate for YOUR body and goals, we can help. Drop us a DM and we’ll set up a time to talk.

Got a few uncommon tips for you today that’ll help you save time and money... AND not let food go to waste!

1. Freeze your greens for smoothies:
✔️ Wash and dry your greens
✔️ Spread on a baking sheet and freezer for a couple of hours
✔️ Transfer to freezer bags (remove air from the bag)
✔️ Pop them in the freezer until it’s time for your smoothie!

2. Store herbs in olive oil:
✔️Wash them, chop them, put them in an ice cube tray, and cover them with oil
✔️ Freeze. After it’s frozen through, place “cubes” in a labeled freezer bag
✔️ Next time you need a flavor boost while you’re cooking, just drop in a cube!

3. Batch cook grains:
✔️As soon as you get home from grocery shopping, cook up a pot of quinoa, farro, or other healthy carb.
✔️ Store in the fridge for easy, quick additions to meals during the week.

Save this and follow us for more health and wellness tips! 🍎🧑‍🍳

Ever stopped to think how much power lies in the food you eat? 🤔

We're not talking just about changing the shape or size of your body…

We're also talking about the energy you have to do the things you love, how well you sleep, and even your moods!

Your food choices create a ripple effect…

So, next time you’re about to fill your plate, remember: you’re not just feeding yourself.

You’re crafting your future self - bite by bite. 💪

If you need help figuring out what to put on your plate for YOUR body and goals, we can help. Drop us a DM and we’ll set up a time to talk.

Did you know you can grow your own “crops” from scraps!? 😮

It’s true - you can start a little garden inside your kitchen with some veggies.

Some easy ones to get started with are green onions, celery, lettuce, and leafy herbs like basil or cilantro.

It even works with sweet potatoes!

All you have to do is place the base of the plant - a stalk or bulb - in a cup of water, and it will sprout!

Then when it’s time, you can plant it in potting soil inside or in your garden outside.

Note: sometimes a plant won’t “take” so if it doesn’t start to grow roots within a week or so, compost the scrap and start over.

Do you have any cool tips to share? Tell us in the comments!

When life gets busy, it’s easy to lose sight of your “why!”

But what if you took just ONE minute in the morning…

And spent it thinking about your goals and setting an intention for the day to help keep you on track.

Could even be something as simple as “I’m going to give it my absolute best at my workout today, no matter what.”

Imagine the difference it could make in your energy, your workouts, and your mood!

If you need help shifting your mindset around healthy living, our 30-DAY CHALLENGE PROGRAM empowers you to do it. Click the link to learn more: https://30daychallenge.restorationhealth.care/

Don’t like cooking? Try this no-cook, 3-ingredient lunch! 🥑🐟🍋

It’s a Tuna Stuffed Avocado – a yummy blend of creamy avocado, tangy lemon, and protein-packed tuna.

Ready? You won’t believe how easy this is…

Here are your three ingredients:

- 3 oz (85 g) pouch of tuna packed in water
- Half an avocado, pit removed
- Fresh lemon juice, to taste (1 tsp or so)

Just mix the tuna with a small amount of lemon juice. Next, stuff the avocado half with the tuna mixture. Then EAT!

(Told you it was easy!)

If you make this recipe, grab a photo and tag us with it!

7 “BONUSES” OF EATING JUNK FOOD 🙈

Normally we talk about the benefits of eating whole foods…

Well, let’s flip that script and talk about the likely “benefits” that ultra-processed junk foods bring to the table - that really aren’t benefits at all.

Ultra-processed foods are manufactured “food products” like snacks, packaged meals, cereals, etc.)

7 “BONUSES” of Eating Too Much Junk Food

1️⃣ Added sugars and unhealthy fats that cause inflammation, which is linked with chronic diseases like type 2 diabetes, heart disease, some cancers, and weight gain.

2️⃣ Excess sodium, which is linked with higher blood pressure and a higher risk of heart disease and stroke.

3️⃣ Gut problems like constipation can happen, because they are low in fiber.

4️⃣ Roller-coaster energy and blood sugar levels because of their low fiber content and high amounts of refined carbs/added sugars.

5️⃣ Fewer vitamins, minerals, and essential nutrients that your body needs — especially for the high number of calories these foods contain.

6️⃣ Cravings, because they are chemically engineered to be super delicious and make you want to eat more of them.

7️⃣ A higher carbon footprint because of the manufacturing process.

A better, healthier bet: the real foods that your grandparents (and your body!) would recognize.

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When you hear the word “investment,” you probably think about stocks, real estate, or maybe even education… 💸

But what about investing in your body’s wellness? 💪

Healthy choices add up - and pay dividends over time!

Things like…
😋 Making most of your meals at home
🚶 Going for a walk a few nights a week
🏋️ Starting a new workout routine to help maintain muscle

The returns are incredible:
👉 Energy
👉 Mental clarity
👉 Stronger muscles
👉 Better sleep
👉 And so much more!

What’s the BEST investment you’ve made in your health so far this year?

Commonly Asked Question: “Are organic veggies and fruits healthier?” 🤔

The answer is… wait for it… it’s complicated!

There’s no real evidence that organically grown produce contains more vitamins, minerals, and other nutrients than conventionally grown, according to researchers.

But something that organic produce doesn’t have: a layer of pesticide residue!

Eating enough fruits and veggies (organic or not) is a key part of a healthy diet - so knowing which ones have the most residue can be good info when shopping!

It can help you save money AND upgrade from conventional to organic when it makes sense.

⛔ Here’s the latest top 12 “Dirty Dozen” fruits & veggies, from the EWG:

1. Strawberries
2. Spinach
3. Kale, collard, mustard greens
4. Peaches
5. Pears
6. Nectarines
7. Apples
8. Grapes
9. Bell and hot peppers
10. Cherries
11. Blueberries
12. Green beans

A total of 210 pesticides were found on Dirty Dozen items.

Some studies link those pesticides to health issues like hormonal imbalance, weight gain, mood issues, and a bunch of other struggles we’d all rather not deal with.

So if you CAN buy these items organic, that may be your best bet.

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We’ve all “treated” ourselves with goodies like cookies or chips at some point. 🤩

But when it’s more than 20% of the time, it’s more than a “treat!”

We are big believers in moderation - 80%-90% “healthy” and 10%-20% “extras” - but here’s something to try:

The next time you're tempted by the cookie jar, pause and ask yourself: "Is this the best way I can show love to my body?"

P.S. If you're ready to choose a healthier/fitter lifestyle, let’s talk. Send us a DM and we can set up a time to chat.

Myth vs. Fact: “Eating healthy is expensive.”

🌟 Myth!

Some healthy foods can seem pricey, but there are many affordable options like legumes, seasonal produce, generic (e.g., “store-brand”) products, and grains.

Not to mention the fact that eating healthy, home-cooked meals (when you do it right!) can be a lot less expensive than eating out.

Some tips:

✅ Plan your meals for the week
✅ Shop sales
✅ Add plant-based proteins to your meals
✅ Eat leftovers
✅ Become a food storage expert so your food stays fresher longer

There’s also a hidden cost to eating an unhealthy diet: medical care!

Unhealthy diets account for almost 20% of U.S. healthcare costs from heart disease, stroke, and diabetes, according to researchers.

It pays to eat at home!

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9 Pro-Level Grocery Tips 🛒

Grocery shopping is one of those chores most of us love to hate…

But the truth is, it plays a HUGE role in our health, results, and even our wallet! 💰

Here are some tips to help you take your grocery shopping to the next level!

1️⃣ Plan first. See what you have on hand and make a meal plan using up food that is about to expire. Then, make your grocery list.

2️⃣ Shop the edges of your store, but hit produce and eggs last.

3️⃣ Go seasonal and local for ultimate freshness and taste. Plus, you’ll be supporting local farms.

4️⃣ Buy in bulk (but only if it makes sense).

5️⃣ Download the app for your local grocery store for custom coupons, rebates on past purchases, and reward programs.

6️⃣ Try store brands & shop sales to save $$.

7️⃣ Read food labels (obviously).

8️⃣ Uncover the real pricing. Compare the unit price (e.g., per ounce or liter) to the price per container. You may not be getting as great a deal as you think!

9️⃣ Meet the staff! Your local fishmonger, butcher, and produce manager can steer you to great deals on the freshest food or suggest new items to try.

Have another grocery shopping tip you swear by? Share it with us in the comments and follow us for more!

Have you ever stopped to think about WHY you make the choices you make? 🤔

Whether you realize it or not, there’s an intention behind every decision.

👉 EXAMPLE: Choosing to make dinner at home vs. hitting the drive-thru, because your intention is to feel healthier and less bloated.

- OR -

👉 Hitting the drive-thru after you’ve had a bad day, because your unconscious intention is for convenience or even to “numb out” with foods you associate with comfort.

Your intentions set the blueprint for your future because they guide your actions.

Here are 3 steps to align your intentions with your choices:

✅ Reflect: What matters to you - what are your priorities?

✅ Be Specific. Get clear about what you want to achieve, feel, or experience - these are your intentions.

✅ Make Conscious Choices. Do your best to let your intentions guide your choices.

Small steps lead to big changes over time.

When was the last time you revisited your intentions?

Getting CLEAR about your goals and priorities is the first step to bringing them to life. If you wish to explore how we can help you, let’s talk. Drop us a DM and we’ll set up a time.

Why does it matter if you have a morning routine ❓❓

In a nutshell: it sets the tone for your ENTIRE day.

And even if you think you don’t have a routine, you actually DO have one…

It’s just one you’re not paying much attention to because you didn’t deliberately create it.

The best routines help you tune your mindset and prepare your body for a productive and intentional day.

What that looks like for one person might be different for someone else - and they both could be GREAT!

Example: one routine could include a workout, protein shake, and setting an intention, while another could include lemon water, journaling, and some morning sunshine.

The goal: Start your day with purpose, and watch how it transforms the rest of your day.

What’s your morning routine? Let us know in the comment. 🚀

Free Plant-Based Cooking Class for everyone

If you need
•New plant-based recipes
•Quick meal prep tips
•Pantry Makeover tips

Then click the link and register
https://gtdk8u737qw.typeform.com/to/ni11gqmL

It's free, see you there!

SAY GOOD MORNING TO THE SUN! ☀️

Getting a few minutes of sunshine in the morning isn’t just about breathing in fresh air - it can actually help you sleep better at night!

Here’s why:

🌞 It helps regulate your circadian clock - which controls your body’s sleep-wake cycle.
🌞 People who get a few minutes of sun in the morning tend to burn more body fat and have a leaner physique than those who get their sunshine later in the day.
🌞 Morning sunlight helps your body release cortisol early in the day - which boosts your metabolism, ability to focus, and immune system.

TIP: Neuroscientist Andrew Huberman recommends getting outside for 5-10 minutes on sunny mornings or 15-20 minutes on cloudy mornings.

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Mornings are more than just the first few hours of your day. 🌞✨

They're a perfect opportunity to set yourself up for success.

Whether you journal, work out, or create a to-do list, your morning routine can lay the groundwork for an amazing day.

🚀 So think of a GREAT morning routine as your launchpad for the rest of your day!

What is one thing that’s always part of your morning routine? Let us know in the comment below 👇👇👇

✅ The Power of Your To-Do List

It turns out, a simple to-do list is a POWERFUL science-backed tool to help to get things done… and also reduce stress.

Check out these findings:

▶️ Students in one study who wrote down to-do lists procrastinated less than those who used random or mental to-do lists

▶️ Creating a written to-do list frees up brain space because you don’t have to keep reminding yourself about tasks

▶️ The act of writing your to-dos down can lower anxiety if you’re feeling overwhelmed by everything you have to do

How to make your list work for you:
✔️ Limit your list to 5-7 items
✔️ Be specific and break big tasks into small, actionable steps.
✔️ Group similar tasks together for efficiency.
✔️ Set a deadline.
✔️ Review & Optimize: At the end of the day, review your list. What did you get done? What needs to roll over to tomorrow's list?

And don’t forget to put meal prep and your workouts on your list! 🏅

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Struggling to get protein into your breakfast? Let’s fix that!

💪 5 Healthy High-Protein Breakfast Ideas:

🫐 Plant-based Yogurt
- 1 cup (230 g) of your favorite plant-based yogurt.
- Mix in a handful of almonds and fresh berries.
- (optional) Top with a drizzle of honey for sweetness.

🥣 Protein-Packed Oatmeal
- Cook ½ cup (40 g) of rolled oats with your plant-based milk instead of water (according to package directions)
- Stir in a scoop of protein powder (about 15g protein) after cooking.
- Add 1 Tbsp of chia seeds (2g protein) and top with 1 Tbsp almond butter.

🍳 Tofu and Spinach Scramble
- Scramble 1 block of tofu
- Add desired quantity of spinach.
- Season as desired with favorite herbs and enjoy with your favorite gluten free bread.

🍍 Cooked Amaranth and Fruit Bowl
- Cooked amaranth, a dollop of coconut cream, sprinkle of goji berries and banana
- Serve with sliced pineapple or peaches for a refreshing twist.

🥑 Avocado and Green Lentis English Muffin
- Toast a sprouted-grain English muffin or piece of glutten free bread.
- 1/2 cup of cooked and well seasoned green lentils and slices of avocado.
- Add a tablespoon of pumpkin seeds.

Which one are you going to make first?

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🦸 You know those days when you wake up with a clear focus and feel inspired to have a GREAT day?

It isn’t so much about WHAT you are doing on that day - or even whether it’s a weekday or a weekend.

It’s about how you FEEL. 🙂

And you can set yourself up for a fantastic day through your morning routine.

This week PAY ATTENTION to the things that you do in the morning that help you feel better later in the day.

It could be something as simple as drinking a big glass or two of water… setting an intention for your day for how you want to feel at bedtime… a quick workout… or a healthy protein-rich breakfast.

🎯 Then DO that more often!

Want ideas for your ultimate morning routine? Comment on this post with the word “MORNING” or Send us a message.

We've got a delicious smoothie bowl recipe that will make a perfect breakfast.

☘️ Shamrock Smoothie Bowl (serves 1)

½ cup (115 g) plain low-fat Greek yogurt
¼ cup (60 ml) unsweetened milk of your choice
½ small frozen banana, sliced
¼ ripe avocado
1 handful baby spinach
¼ cup (50 g) frozen pineapple chunks
¼ cup (50 g) frozen blueberries
Optional sweetener: 1 teaspoon of honey or maple syrup
Optional toppings: sliced kiwi and shredded coconut

✅ Place all the ingredients except the optional toppings in a high-speed blender and blend until smooth. The mixture will be thick – if you would like a thinner smoothie bowl, pour in a little more milk. Taste and adjust sweetness if necessary.

✅ Pour the smoothie mixture into a bowl and add the toppings if you’re using them.

Then… eat it before it melts. 😋

If you make this recipe, be sure to grab a photo and tag us with it! 📷

🔥 5 FOODS THAT BOOST YOUR METABOLISM 🔥

We get asked a ton of questions about food… what to eat, when to eat, etc.

The fact is, you really can’t go wrong with whole “real” foods — the kinds of foods that don’t come from a manufacturer and that don’t contain a long list of ingredients.

But… Some foods can give you an extra “edge” when it comes to boosting your metabolism.

The key: choosing foods that are rich in protein, fiber, and minerals!

🍏Here are 5 Metabolism-Boosting Superfoods:

✅Grains, seeds and nuts: Packed with complex carbohydrates, fiber, and essential nutrients like B vitamins, magnesium, and zinc, they sustain energy levels, aid digestion, and stabilize blood sugar, supporting metabolic processes.

✅Fruits: Rich in vitamins, minerals, and antioxidants, fruits like berries and citrus regulate blood sugar, promote fullness, and contain soluble fiber aiding digestion and metabolic function.

✅Legumes: A top plant-based source of protein, legumes also contain resistant starch, a prebiotic fiber that feeds the good bacteria in your gut. These bacteria create short-chain fatty acids that can help your body use stored fat for energy.

✅Sprouts and microgreens: Laden with vitamins, minerals, and enzymes, sprouts and microgreens are low-calorie, nutrient-dense additions to diets, potentially offering higher nutrient concentrations than mature counterparts, supporting overall health and metabolism.

✅Vegetable: Low in calories yet high in fiber, vitamins, and antioxidants, vegetables like spinach and kale support cellular health, hydration, digestion, and nutrient absorption, contributing to a robust metabolism.

How many of these do you eat (or drink!) regularly? Let us know in the comments!

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