Rays Wellness & Nutrition

Understanding celiac disease, its symptoms, and the importance of a lifelong gluten-free diet.

Stay informed, stay healthy! 💜

For my Birthday 🎉, reflecting on the past year, I am grateful for the lessons it taught me and challenges I learned to face.

Life won’t always be easy and smooth and it’s up to us to decide: are we going to accept the challenge, be up for it, take advantage of every moment and recreate our lives, or are we going to give up and stay passive?

I accepted the challenge and decided to recreate my life; I studied, got my degree and started 🙏 which has been part of my life since 2020, playing a big role in the growth and transformation of who I am.

I am looking forward for the coming year, hoping for a beautiful and successful one ❤️❤️
The greatest blessing is being surrounded by positive, kind and loving people.

ALWAYS GRATEFUL AND BLESSED 🙏🏻

Thank you all for your wishes 🥰🥰🥰

Love from RAYS ❤️

With the New Year around the corner, develop a habit of writing down your resolutions.

Once the goals are clear, you can create a path to achieve them.
Think outside the box, try to aim for small changes that have big impact.

During this year's upcoming festive times, many of our movements and gatherings are restricted due to the pandemic.

Regardless, try to stay positive, adapt to the situation and enjoy what you can do. 💜

Be grateful during this time of the year 🙏, acknowledge the good that you have in your life, and remember, there is nothing too small to be thankful for.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Be Happy, Be Healthy, and THRIVE 💜⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You are a step closer to leading a HEALTHIER, FULFILLED and MORE ENERGIZED lifestyle 💜⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you would like to explore the benefits of health coaching and implement some healthy changes into your life, get in touch with me through the link in bio or on www.rayswellness.com 💻⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Be Happy, Be Healthy, and THRIVE 💜⠀⠀⠀⠀⠀⠀⠀⠀⠀
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📣 TOPIC: Magical ways to maintain your weight without dieting⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Practice Yoga 🧘‍♀️⠀⠀⠀⠀⠀⠀⠀⠀⠀
Yoga has lots of benefits including becoming more grounded, calmer, and being more mindful.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✅ Yoga and mindfulness help cultivate a deeper connection to understand the self.⠀⠀⠀⠀⠀⠀⠀⠀⠀
This mindfulness will translate into your daily life, helping you become mindful while eating. You will notice feeling full when you eat enough, and you will stay away from overeating.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Change can come in many forms in our lives and can seem difficult. However, accomplishing anything great in life requires us to take baby steps to push us towards the end result.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Be Happy, Be Healthy, and THRIVE 💜⠀⠀⠀⠀⠀⠀⠀⠀⠀
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📣 TOPIC: Magical ways to maintain your weight without dieting⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✅ Eat less meat. Eat more vegetables, which means more fiber and nutrients.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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💡 Vegetarians tend to gain less weigh than meat-eaters. But it doesn’t mean we need to avoid meat completely. We have to be more aware that we can replace red meat with lean protein and plant protein too.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Success takes time and patience is key. Be patient and trust the process. Run your own race, trust in yourself, and keep moving forward.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Be Happy, Be Healthy, and THRIVE 💜⠀⠀⠀⠀⠀⠀⠀⠀⠀
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📣 TOPIC: Magical ways to maintain your weight without dieting⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Try to always stick to Whole Grains such as brown rice, barley, oats, buckwheat, as they are filled with more nutrients than the refined ones.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✅ Whole grains are a better source of fiber and other important nutrients, such as B vitamins, iron, folate, selenium, potassium, and magnesium.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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💡 Did you know?⠀⠀⠀⠀⠀⠀⠀⠀⠀
Refined grain has the germ and the bran removed in the process leaving it less beneficial.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Change is inevitable, and it boosts your spirit and energy to become the best version of yourself daily. Without change, you won’t be able to learn and grow. Enjoy the journey!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Be Happy, Be Healthy, and THRIVE 💜⠀⠀⠀⠀⠀⠀⠀⠀⠀
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📣 TOPIC: Magical ways to maintain your weight without dieting⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🚫 Cut down sugar, as it’s the main reason for weight gain⠀⠀⠀⠀⠀⠀⠀⠀⠀
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⚠ Watch for hidden sugar in your meals by reading ingredients. There are common names for sugar: Fructose, Glucose, Maltose, Sucrose...etc.) present especially in soft drinks.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Overconsumption of sugar might cause inflammation, weight gain, diabetes, fatty liver, obesity... and the list goes on.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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A healthy diet is essential for good health and nutrition. It protects you against many chronic noncommunicable diseases, such as heart disease, diabetes and cancer.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Be Happy, Be Healthy, and THRIVE 💜⠀⠀⠀⠀⠀⠀⠀⠀⠀
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📣 TOPIC: Magical ways to maintain your weight without dieting⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Home cooking 🧑‍🍳 and eating at home has been reported to be healthier.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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💡 When you cook/eat at home, you are more aware of the ingredients in your meals, and you can control unnecessary additives.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Be Happy, Be Healthy, and THRIVE 💜⠀⠀⠀⠀⠀⠀⠀⠀⠀
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wholefoods

Let’s dream big! — Big dreams light your inner fire and provide you with ongoing fuel. Don’t let the wear and tear of the day clip your wings.
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Dreams aren't a matter of chance, but a matter of choice.
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Be Happy, Be Healthy, and THRIVE 💜
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📣 TOPIC: Magical ways to maintain your weight without dieting⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Eat your fruits and avoid fruits' juices.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✅ Fruits are an excellent source of vitamins, minerals and are high in fiber. They are all considered antioxidants.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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⚠ Drinking fruit juice is high in fructose and might cause an insulin spike.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You are a step closer to leading a HEALTHIER, FULFILLED and MORE ENERGIZED lifestyle 💜⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you would like to explore the benefits of health coaching and implement some healthy changes into your life, get in touch with me through the link in bio or on www.rayswellness.com 💻⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Be Happy, Be Healthy, and THRIVE 💜⠀⠀⠀⠀⠀⠀⠀⠀⠀
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📣 TOPIC: Magical ways to maintain your weight without dieting⠀⠀⠀⠀⠀⠀⠀⠀⠀
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& are great: they fill us up and are filled with nutrients, without the extra calories.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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💡 Keep your soups simple, low in sodium and try not to add cream.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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📣 TOPIC: Magical ways to maintain your weight without dieting⠀⠀⠀⠀⠀⠀⠀⠀⠀
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💤 Sleep: your body needs to recover and detox at night time.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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💡 Did you know?⠀⠀⠀⠀⠀⠀⠀⠀⠀
Not sleeping enough might cause cravings, overreating, and can slow down our metabolism. It can also increase our hunger hormone Ghrelin, and as a result, we will tend to overeat.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Always put yourself first, to be able to work towards your achievements and care for others.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Be Happy, Be Healthy, and THRIVE 💜⠀⠀⠀⠀⠀⠀⠀⠀⠀
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A healthy diet is essential for good health and nutrition. Make smart choices for a smart living.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you would like to explore the benefits of health coaching and implement some healthy changes into your life, get in touch with me through the link in bio or on www.rayswellness.com 💻⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Be Happy, Be Healthy, and THRIVE 💜⠀⠀⠀⠀⠀⠀⠀⠀⠀
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📣 TOPIC: Magical ways to maintain your weight without dieting⠀⠀⠀⠀⠀⠀⠀⠀⠀
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⏳ Eat slowly, the stomach needs time to tell your brain it's full.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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💡 Did you know?⠀⠀⠀⠀⠀⠀⠀⠀⠀
Eating quickly results in some risks: it might cause indigestion and exhaust the IG track, plus it can result in eating more than needed - you always have to stop eating when you feel 80% full.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Always remember:⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your value doesn't decrease based on someone’s inability to see your worth.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Be Happy, Be Healthy, and THRIVE 💜⠀⠀⠀⠀⠀⠀⠀⠀⠀
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📣 TOPIC: Magical ways to maintain your weight without dieting⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✅ is an amazing antioxidant that contains phytochemicals such as polyphenols.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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💡 Choose high-quality leaves and minimize brewing time to 3 minutes, as if you over brew the taste won’t be pleasant.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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💚 Spinach Benefits:⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Super food, rich in calcium, potassium, vitamins A, K, and C⠀⠀⠀⠀⠀⠀⠀⠀⠀
- High in fiber and low in calories, greens can help manage weight⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Special plant compounds may lower the risk of some cancers, heart disease, and osteoporosis⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✅ Tip of the day: Greens are best eaten raw, try to combine them with foods rich in vitamin C (tomatoes 🍅, apples 🍏, citrus 🍊, etc.) to increase their benefits⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Be Happy, Be Healthy, and THRIVE 💜⠀⠀⠀⠀⠀⠀⠀⠀⠀
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They say that cooking is love made visible, and that food tastes better when you eat it with someone you love.

Always make sure to add Vitamin L(ove) energy to your cooking 💜

Topic of the week: & ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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💚 Quinoa Benefits:⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Gluten free⠀⠀⠀⠀⠀⠀⠀⠀⠀
- High in Protein and Fiber, though still considered a carb ⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Loaded with nutrients, vitamins, and minerals (iron, magnesium, phosphorus, manganese, and zinc) ⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Contains plant anti-oxidants flavonoids like quercetin⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Low glycemic index which is great for controlling blood sugar levels ⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Can be a good meal for people who are trying to lose weight⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Be Happy, Be Healthy, and THRIVE 💜⠀⠀⠀⠀⠀⠀⠀⠀⠀
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