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eatforhealth - 407.5k posts

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  • Here’s to hoping you don’t have a chocolate hangover today, and if not this slice is for you 😘

This (mini) collagen brownie cake is just so dang fun to eat. It’s also grain-free & keto-friendly. Link to recipe is below and in my bio! Have the best Saturday, friends xx #HungryBlonde #SlicingBlonde

https://hungry-blonde.com/mini-collagen-brownie-cake/
  • Here’s to hoping you don’t have a chocolate hangover today, and if not this slice is for you 😘

    This (mini) collagen brownie cake is just so dang fun to eat. It’s also grain-free & keto-friendly. Link to recipe is below and in my bio! Have the best Saturday, friends xx #HungryBlonde #SlicingBlonde

    https://hungry-blonde.com/mini-collagen-brownie-cake/
  • 1,279 80 15 February, 2020
  • Today’s meatless Monday meal coming in hot with my easy peasy EGGPLANT LASAGNA! It’s a great meal prep option to prep ahead of time. And during your busy work week you just have to reheat and enjoy dinner in no time.
_
I reheat mine by adding my raw zoodles, marinara sauce, and eggplant lasagna to a lined baking sheet. I and add to my convection oven on 400 F for 10-15 minutes.
_
Eggplant lasagna
1 medium eggplant cut into 1 inch thick rounds
2 large @vitalfarms pasture raised eggs
1 1/2 cups @nutcrumbs Italian “bread crumbs” (Substitute 1 1/2 cup almond meal, 3/4 cup gf panko bread crumbs, 2 tbsp Primal Palate amore seasoning)
3/4 cup cheese or your choice ( I used @organicpasturesdairy )
1 1/2 cup marinara sauce of your choice (I used @primalkitchenfoods )
cilantro or basil for garnish

Instructions
1. Dip eggplant rounds in eggs
2. Dip eggplant in bread crumb mixture
3. Add one layer of eggplant rounds to an 8x8 baking dish
4. Top with marinara sauce and some cheese
5. Top with another layer of eggplant rounds and add more sauce and cheese
6. Repeat steps 4 and 5 until you have no more eggplant
7. bake covered 400 F for 40 minutes
8. Remove cover add cheese and broil for 10 minutes (keeping an eye out so cheese doesn’t burn)
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https://melissashealthykitchen.com/recipes/eggplant-lasagna/
  • Today’s meatless Monday meal coming in hot with my easy peasy EGGPLANT LASAGNA! It’s a great meal prep option to prep ahead of time. And during your busy work week you just have to reheat and enjoy dinner in no time.
    _
    I reheat mine by adding my raw zoodles, marinara sauce, and eggplant lasagna to a lined baking sheet. I and add to my convection oven on 400 F for 10-15 minutes.
    _
    Eggplant lasagna
    1 medium eggplant cut into 1 inch thick rounds
    2 large @vitalfarms pasture raised eggs
    1 1/2 cups @nutcrumbs Italian “bread crumbs” (Substitute 1 1/2 cup almond meal, 3/4 cup gf panko bread crumbs, 2 tbsp Primal Palate amore seasoning)
    3/4 cup cheese or your choice ( I used @organicpasturesdairy )
    1 1/2 cup marinara sauce of your choice (I used @primalkitchenfoods )
    cilantro or basil for garnish

    Instructions
    1. Dip eggplant rounds in eggs
    2. Dip eggplant in bread crumb mixture
    3. Add one layer of eggplant rounds to an 8x8 baking dish
    4. Top with marinara sauce and some cheese
    5. Top with another layer of eggplant rounds and add more sauce and cheese
    6. Repeat steps 4 and 5 until you have no more eggplant
    7. bake covered 400 F for 40 minutes
    8. Remove cover add cheese and broil for 10 minutes (keeping an eye out so cheese doesn’t burn)
    .
    .
    .
    .
    https://melissashealthykitchen.com/recipes/eggplant-lasagna/
  • 545 53 2 hours ago
  • ⭐️savory yogurt bowl⭐️
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repeat after me— yogurt doesn’t always have to be sweet!!! whipped up a savory @fage with cukes, tomatoes, chickpeas, olives, dill, + red onion. threw a lil’ lemon juice + OO on top and called it a day 😊 after eating out all week (hey, busy season 👋🏼), it feels so good to cook!  happppy saturday, friends :)
  • ⭐️savory yogurt bowl⭐️
    .
    repeat after me— yogurt doesn’t always have to be sweet!!! whipped up a savory @fage with cukes, tomatoes, chickpeas, olives, dill, + red onion. threw a lil’ lemon juice + OO on top and called it a day 😊 after eating out all week (hey, busy season 👋🏼), it feels so good to cook! happppy saturday, friends :)
  • 417 60 26 January, 2020
  • Do you ever feel like you’ve ruined all your progress because you’ve had one less nutritious meal that wasn’t planned for? .

I hear you! I’ve 🙋🏻‍♀️been there before. 
I would have a cookie 🍪, feel guilty 😩 then end up eating ½ the pack.
And then I’d stress & beat myself up about it… which was probably doing me more harm than good. 
Research shows stress may wreak havoc on your metabolism... We’ve known for some time that stress is connected to weight gain, because a high level of the stress hormone cortisol has been shown to up appetite, drive cravings for junk food.  Let’s make things clear. There isn’t one single food on this earth that will make you gain weight. Its your TOTAL CALORIES overall. 
If you are consistently eating in a SURPLUS (more calories than your body is burning) than you will gain weight. 
If you are eating in a DEFICIT (eating less calories than you’re burning) than you will lose weight. 
It doesn’t matter if your eating salads 🥗or eating pizza 🍕its your overall calories intake. 
I🙋🏻‍♀️like to follow the 80/20 rule 80% of my foods are from whole 🥦 nutritious foods and 20% of my foods are from less nutritious fun 🍩 foods. 
All foods fit in moderation.

This is just a reminder: DON’T BE SO HARD ON YOURSELF.

Give yourself credit ✅ for the fact that you are trying to do better by leading a HEALTHIER LIFESTYLE.

This journey should be a fun one. 
One that actually makes you feel good 😌. Remember it’s what you do consistently that matter.

Hope you’re having a fab weekend ✌️ .
Credit:
@change_begins_with_you.
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#cleaneating #allfoodsfit #healthyeating #nutrition #eatsmart #behealthy #eatforhealth #donuts #icecream #chocolate #nutrientdense #8020lifestyle #weightlossinspiration #weightlosstips #diettips #justeatrealfood #caloriecounting #calories #mealprepsunday #healthytips #bbg #weightlosstransformations #healthyme #healthylifestyle #newme #inspiration #goalsetting #nutritious #recipes
  • Do you ever feel like you’ve ruined all your progress because you’ve had one less nutritious meal that wasn’t planned for? .

    I hear you! I’ve 🙋🏻‍♀️been there before.
    I would have a cookie 🍪, feel guilty 😩 then end up eating ½ the pack.
    And then I’d stress & beat myself up about it… which was probably doing me more harm than good.
    Research shows stress may wreak havoc on your metabolism... We’ve known for some time that stress is connected to weight gain, because a high level of the stress hormone cortisol has been shown to up appetite, drive cravings for junk food. Let’s make things clear. There isn’t one single food on this earth that will make you gain weight. Its your TOTAL CALORIES overall.
    If you are consistently eating in a SURPLUS (more calories than your body is burning) than you will gain weight.
    If you are eating in a DEFICIT (eating less calories than you’re burning) than you will lose weight. 
It doesn’t matter if your eating salads 🥗or eating pizza 🍕its your overall calories intake.
    I🙋🏻‍♀️like to follow the 80/20 rule 80% of my foods are from whole 🥦 nutritious foods and 20% of my foods are from less nutritious fun 🍩 foods.
    All foods fit in moderation.

    This is just a reminder: DON’T BE SO HARD ON YOURSELF.

    Give yourself credit ✅ for the fact that you are trying to do better by leading a HEALTHIER LIFESTYLE.

    This journey should be a fun one.
    One that actually makes you feel good 😌. Remember it’s what you do consistently that matter.

    Hope you’re having a fab weekend ✌️ .
    Credit:
    @change_begins_with_you.
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    #cleaneating #allfoodsfit #healthyeating #nutrition #eatsmart #behealthy #eatforhealth #donuts #icecream #chocolate #nutrientdense #8020lifestyle #weightlossinspiration #weightlosstips #diettips #justeatrealfood #caloriecounting #calories #mealprepsunday #healthytips #bbg #weightlosstransformations #healthyme #healthylifestyle #newme #inspiration #goalsetting #nutritious #recipes
  • 9,535 88 13 February, 2020
  • Grocery haul for the week 🛒✔️. I don’t know about you all, but I will only go to the grocery store once a week. How you may ask? By having a game plan prior to doing my grocery shopping. I write out my grocery list and stick to it💯. If I forget something or change my mind on my plan, I use up what I have at home. Not only has this helped save money but its helped reduce food waste. Tell me, how many times do you grocery shop in a week?
_
What’s in my cart:
Cauliflower
Riced cauliflower
Onion
Basil
Raspberries
Cilantro
Brussels
@kitehillfoods ricotta
@terrachips plantain Chips
Zucchini
Tart cherry juice concentrate
Broccoli
@bragglivefoodproducts apple cider vinegar drink
@topochicousa mineral water
@bonafideprovisions turkey and chicken bone broth
  • Grocery haul for the week 🛒✔️. I don’t know about you all, but I will only go to the grocery store once a week. How you may ask? By having a game plan prior to doing my grocery shopping. I write out my grocery list and stick to it💯. If I forget something or change my mind on my plan, I use up what I have at home. Not only has this helped save money but its helped reduce food waste. Tell me, how many times do you grocery shop in a week?
    _
    What’s in my cart:
    Cauliflower
    Riced cauliflower
    Onion
    Basil
    Raspberries
    Cilantro
    Brussels
    @kitehillfoods ricotta
    @terrachips plantain Chips
    Zucchini
    Tart cherry juice concentrate
    Broccoli
    @bragglivefoodproducts apple cider vinegar drink
    @topochicousa mineral water
    @bonafideprovisions turkey and chicken bone broth
  • 750 58 15 February, 2020

Latest Instagram Posts

  • Nutritious Apple Kiwi smoothie with banana, yogurt and honey! A very zingy smoothie, rich in beta-carotene and other vital nutrients!
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Follow @target__health for more!
  • Nutritious Apple Kiwi smoothie with banana, yogurt and honey! A very zingy smoothie, rich in beta-carotene and other vital nutrients!
    .
    Follow @target__health for more!
  • 5 1 23 minutes ago
  • Feeling sucked dry day in and out, but you can’t work out why? Keep reading for the top contributors for fatigue and what you can do about it.
〰️
Exercise.
Yes, our bodies were made to move. Moving your body is one of the best things you could ever do for your health, mentally and physically. They are not, however, made to be burnt to the ground day in and out. Listen to your body. Are you just feeling lazy, or are you genuinely lacking in energy? If your body is telling you it’s tired and it needs to rest, listen to it. If you’re just being lazy, suck it up and go and work out.
〰️
Diet.
I could pretty much bet that sometime in you’re life you’ve heard the saying ‘food is fuel’.
If you’re not eating enough, and not going eating nutrient dense foods - you’re going to feel like a sack of shit and be tired all of the time. If you’re in a caloric deficit, you’re going to feel more tired and / or weaker than usual - but when it starts to severely affect your energy and everyday life, speak to your nutrition coach. Regardless of if you are dieting, you still need to be eating enough.
⁣⁣〰️
Caffeine.
My sweet kryptonite. As much as I hate to admit it, there is most definitely too much of a good thing.
Try reducing your daily dose to 200mg or less. If you’re caffeine dependant, this will suck for the first few days but stick to it. If you’re drinking too much, you’ll be surprised with how much more energy you will gain by reducing your consumption.
⁣⁣〰️
Sleep.
GET. YO. SLEEP. IN. CHECK. No explanation necessary. Less than 7 hours? You’re not getting enough. Inadequate sleep = inadequate recovery, training, hormones, everything. Go to bed earlier. Break your bad late night habits.
⁣⁣〰️
Iron.
Tell tale signs of iron deficiency- easily bruise? Chronically cold? Chronically tired? Check those iron levels. Get some good quality red meat in your diet.
⁣⁣〰️
B Vitamins.
These babies are necessary for happy hormones, adrenals, & menstrual cycles. B12 in particular is a biggie that many are deficient in. If you’re checking your iron, check your B12 levels.
  • Feeling sucked dry day in and out, but you can’t work out why? Keep reading for the top contributors for fatigue and what you can do about it.
    〰️
    Exercise.
    Yes, our bodies were made to move. Moving your body is one of the best things you could ever do for your health, mentally and physically. They are not, however, made to be burnt to the ground day in and out. Listen to your body. Are you just feeling lazy, or are you genuinely lacking in energy? If your body is telling you it’s tired and it needs to rest, listen to it. If you’re just being lazy, suck it up and go and work out.
    〰️
    Diet.
    I could pretty much bet that sometime in you’re life you’ve heard the saying ‘food is fuel’.
    If you’re not eating enough, and not going eating nutrient dense foods - you’re going to feel like a sack of shit and be tired all of the time. If you’re in a caloric deficit, you’re going to feel more tired and / or weaker than usual - but when it starts to severely affect your energy and everyday life, speak to your nutrition coach. Regardless of if you are dieting, you still need to be eating enough.
    ⁣⁣〰️
    Caffeine.
    My sweet kryptonite. As much as I hate to admit it, there is most definitely too much of a good thing.
    Try reducing your daily dose to 200mg or less. If you’re caffeine dependant, this will suck for the first few days but stick to it. If you’re drinking too much, you’ll be surprised with how much more energy you will gain by reducing your consumption.
    ⁣⁣〰️
    Sleep.
    GET. YO. SLEEP. IN. CHECK. No explanation necessary. Less than 7 hours? You’re not getting enough. Inadequate sleep = inadequate recovery, training, hormones, everything. Go to bed earlier. Break your bad late night habits.
    ⁣⁣〰️
    Iron.
    Tell tale signs of iron deficiency- easily bruise? Chronically cold? Chronically tired? Check those iron levels. Get some good quality red meat in your diet.
    ⁣⁣〰️
    B Vitamins.
    These babies are necessary for happy hormones, adrenals, & menstrual cycles. B12 in particular is a biggie that many are deficient in. If you’re checking your iron, check your B12 levels.
  • 10 8 1 hour ago
  • 💥VITAMIN B6💥
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🔹WHAT IS IT?
Vitamin B6 is a water soluble vitamin, meaning your body will not store any more than what it needs. Therefore, you must consume it regularly as part of a varied diet.
.
🔹WHAT ARE THE BENEFITS? • Necessary for carbohydrate, fat and protein metabolism • Supports optimal nervous system function • Used to create serotonin and dopamine (feel good hormones that regulate mood and appetite).
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🔹WHAT FOODS CONTAIN VITAMIN B6? • Avocado • Bananas • Carrots • Chicken & egg yolk • Legumes & lentils • Salmon, tuna, mackerel • Oats • Peanuts, sunflower seeds and walnuts.
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⁉️Since vitamin B6 and other B vitamins play such an important role in metabolism they have a high turnover rate. For this reason, it is possible that athletes have increased requirements!
.
Because vitamin B6 is found in both animal and plant-based proteins, it is possible for vegetarians and vegans to consume adequate amounts of this nutrient with a varied diet.

#nutritionfacts #knowyournutrients #eatyourwaytohealth
  • 💥VITAMIN B6💥
    .
    🔹WHAT IS IT?
    Vitamin B6 is a water soluble vitamin, meaning your body will not store any more than what it needs. Therefore, you must consume it regularly as part of a varied diet.
    .
    🔹WHAT ARE THE BENEFITS? • Necessary for carbohydrate, fat and protein metabolism • Supports optimal nervous system function • Used to create serotonin and dopamine (feel good hormones that regulate mood and appetite).
    .
    🔹WHAT FOODS CONTAIN VITAMIN B6? • Avocado • Bananas • Carrots • Chicken & egg yolk • Legumes & lentils • Salmon, tuna, mackerel • Oats • Peanuts, sunflower seeds and walnuts.
    .
    ⁉️Since vitamin B6 and other B vitamins play such an important role in metabolism they have a high turnover rate. For this reason, it is possible that athletes have increased requirements!
    .
    Because vitamin B6 is found in both animal and plant-based proteins, it is possible for vegetarians and vegans to consume adequate amounts of this nutrient with a varied diet.

    #nutritionfacts #knowyournutrients #eatyourwaytohealth
  • 6 1 2 hours ago
  • Monday moooood ✨✌️
  • Monday moooood ✨✌️
  • 41 5 2 hours ago
  • Happy Presidents Day my friends! Take 10% off today ONLY with promo code 'USA' 🇺🇸 This week's menu is full of delicious options that are sure to please 🤤 Head over to gimmemymeals.com now to get started 😉
  • Happy Presidents Day my friends! Take 10% off today ONLY with promo code 'USA' 🇺🇸 This week's menu is full of delicious options that are sure to please 🤤 Head over to gimmemymeals.com now to get started 😉
  • 12 2 2 hours ago
  • วันนี้เชฟจะทำเมนูอะไรให้เราชิมคะ!!วันนี้มี แซลมอนซูวี แล้วมาแพนเซียร์ ซีซันนิ่ง กับ โทเมโท้สอครมเบิลเอ็ก ซอ-เท ทานคู่กับพูเรลาบ 🧄🧅🌶🥬🥒🥕🥦 #ทำเองกินเองนักเลงพอ #eatclean #dietordie #eatforhealth
  • วันนี้เชฟจะทำเมนูอะไรให้เราชิมคะ!!วันนี้มี แซลมอนซูวี แล้วมาแพนเซียร์ ซีซันนิ่ง กับ โทเมโท้สอครมเบิลเอ็ก ซอ-เท ทานคู่กับพูเรลาบ 🧄🧅🌶🥬🥒🥕🥦 #ทำเองก ินเองนักเลงพอ #eatclean #dietordie #eatforhealth
  • 12 2 2 hours ago
  • Today’s meatless Monday meal coming in hot with my easy peasy EGGPLANT LASAGNA! It’s a great meal prep option to prep ahead of time. And during your busy work week you just have to reheat and enjoy dinner in no time.
_
I reheat mine by adding my raw zoodles, marinara sauce, and eggplant lasagna to a lined baking sheet. I and add to my convection oven on 400 F for 10-15 minutes.
_
Eggplant lasagna
1 medium eggplant cut into 1 inch thick rounds
2 large @vitalfarms pasture raised eggs
1 1/2 cups @nutcrumbs Italian “bread crumbs” (Substitute 1 1/2 cup almond meal, 3/4 cup gf panko bread crumbs, 2 tbsp Primal Palate amore seasoning)
3/4 cup cheese or your choice ( I used @organicpasturesdairy )
1 1/2 cup marinara sauce of your choice (I used @primalkitchenfoods )
cilantro or basil for garnish

Instructions
1. Dip eggplant rounds in eggs
2. Dip eggplant in bread crumb mixture
3. Add one layer of eggplant rounds to an 8x8 baking dish
4. Top with marinara sauce and some cheese
5. Top with another layer of eggplant rounds and add more sauce and cheese
6. Repeat steps 4 and 5 until you have no more eggplant
7. bake covered 400 F for 40 minutes
8. Remove cover add cheese and broil for 10 minutes (keeping an eye out so cheese doesn’t burn)
.
.
.
.
https://melissashealthykitchen.com/recipes/eggplant-lasagna/
  • Today’s meatless Monday meal coming in hot with my easy peasy EGGPLANT LASAGNA! It’s a great meal prep option to prep ahead of time. And during your busy work week you just have to reheat and enjoy dinner in no time.
    _
    I reheat mine by adding my raw zoodles, marinara sauce, and eggplant lasagna to a lined baking sheet. I and add to my convection oven on 400 F for 10-15 minutes.
    _
    Eggplant lasagna
    1 medium eggplant cut into 1 inch thick rounds
    2 large @vitalfarms pasture raised eggs
    1 1/2 cups @nutcrumbs Italian “bread crumbs” (Substitute 1 1/2 cup almond meal, 3/4 cup gf panko bread crumbs, 2 tbsp Primal Palate amore seasoning)
    3/4 cup cheese or your choice ( I used @organicpasturesdairy )
    1 1/2 cup marinara sauce of your choice (I used @primalkitchenfoods )
    cilantro or basil for garnish

    Instructions
    1. Dip eggplant rounds in eggs
    2. Dip eggplant in bread crumb mixture
    3. Add one layer of eggplant rounds to an 8x8 baking dish
    4. Top with marinara sauce and some cheese
    5. Top with another layer of eggplant rounds and add more sauce and cheese
    6. Repeat steps 4 and 5 until you have no more eggplant
    7. bake covered 400 F for 40 minutes
    8. Remove cover add cheese and broil for 10 minutes (keeping an eye out so cheese doesn’t burn)
    .
    .
    .
    .
    https://melissashealthykitchen.com/recipes/eggplant-lasagna/
  • 545 53 2 hours ago
  • In the past I’ve tried “diets” and while I did get results - I was never able to make it a sustainable lifestyle. I often felt deprived, hungry and like there was no balance. It’s been almost 3 years and I’m STILL going with the container system and I can truly say this is a lifestyle.
.
The best piece of advice I can give anyone is to equip yourself with the tools you need to succeed in ANY healthy eating plan you choose to follow. The nutrition plan I follow now offers 30 training videos on EVERYTHING you need to SLAY your nutrition and have the success you want.
.
If you’re working out and not getting the results you want - I ask you the question I had to ask myself. WHY? It was always my nutrition!! Food is fuel - fuel your body. Don’t know where to start? Let’s chat! #friendsgetfit #portioncontrol
  • In the past I’ve tried “diets” and while I did get results - I was never able to make it a sustainable lifestyle. I often felt deprived, hungry and like there was no balance. It’s been almost 3 years and I’m STILL going with the container system and I can truly say this is a lifestyle.
    .
    The best piece of advice I can give anyone is to equip yourself with the tools you need to succeed in ANY healthy eating plan you choose to follow. The nutrition plan I follow now offers 30 training videos on EVERYTHING you need to SLAY your nutrition and have the success you want.
    .
    If you’re working out and not getting the results you want - I ask you the question I had to ask myself. WHY? It was always my nutrition!! Food is fuel - fuel your body. Don’t know where to start? Let’s chat! #friendsgetfit #portioncontrol
  • 14 3 2 hours ago
  • If you haven’t seen my story. 
After years of obesity from my school years i was always the short "fat" kid, This was a torment that was used throughout my school years. In my early 20's i was diagnosed with Type 2 Diabetes. This meant changes had to be made. But they were not enough. I reached my peak weight of 155kg and I wasn't healthy or happy. This all came to a head 4 years ago when I almost died on christmas eve from a perfect storm of heat stress, dehydration and diabetes. I was admitted to hospital where I was told, that if I hadn't been woken up by a relative at that time, it would have only taken a couple more minutes & that would have been it. I wouldn't have woken up. 
The one thing I remember from the day I was admitted to hospital was, telling my wife that I'm sorry that christmas will be sad for you because it will be the day I left you. This took a massive toll on me physically and mentally. It took 4 months for my body to get back to where it was, strength and energy had disappeared and fatigue had now become my right hand man. Depression and anxiety had taken their grip on my life and enough was enough.  This was not how I wanted to live. Now fast forward 4 years and a lot of ups and down, my life has taken a complete turn around. I now weigh in at 95kg (which is actually less than what I weighed in the middle years of high school), left a almost 20 year career in sales and have been studying my Certificate III & IV in Fitness. My diabetes results have been rock solid for the past 3 years and my mental state is better than it has ever been. This turnaround all started with an introduction to a PT who I am lucky to now call a friend. She showed me that exercise would help me on every level, Mind, Body and spirit. 
Now it is time to give other people the Strength, Confidence and Quality of Life that I have gained. That is why I have founded Arkham Fitness and also working at Anytime Fitness Melton. I will take a full body approach to reaching your goals. Nothing is impossible. 
Be sure to follow me for updates on studies, training health and wellbeing.
  • If you haven’t seen my story.
    After years of obesity from my school years i was always the short "fat" kid, This was a torment that was used throughout my school years. In my early 20's i was diagnosed with Type 2 Diabetes. This meant changes had to be made. But they were not enough. I reached my peak weight of 155kg and I wasn't healthy or happy. This all came to a head 4 years ago when I almost died on christmas eve from a perfect storm of heat stress, dehydration and diabetes. I was admitted to hospital where I was told, that if I hadn't been woken up by a relative at that time, it would have only taken a couple more minutes & that would have been it. I wouldn't have woken up.
    The one thing I remember from the day I was admitted to hospital was, telling my wife that I'm sorry that christmas will be sad for you because it will be the day I left you. This took a massive toll on me physically and mentally. It took 4 months for my body to get back to where it was, strength and energy had disappeared and fatigue had now become my right hand man. Depression and anxiety had taken their grip on my life and enough was enough. This was not how I wanted to live. Now fast forward 4 years and a lot of ups and down, my life has taken a complete turn around. I now weigh in at 95kg (which is actually less than what I weighed in the middle years of high school), left a almost 20 year career in sales and have been studying my Certificate III & IV in Fitness. My diabetes results have been rock solid for the past 3 years and my mental state is better than it has ever been. This turnaround all started with an introduction to a PT who I am lucky to now call a friend. She showed me that exercise would help me on every level, Mind, Body and spirit.
    Now it is time to give other people the Strength, Confidence and Quality of Life that I have gained. That is why I have founded Arkham Fitness and also working at Anytime Fitness Melton. I will take a full body approach to reaching your goals. Nothing is impossible.
    Be sure to follow me for updates on studies, training health and wellbeing.
  • 12 1 2 hours ago
  • FOLLOW 👉 @recommondo For More Healthy Tips And Tricks 😍💪🥑
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🌈 What’s your go to Morning Food?
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🍳Eggs. Eggs are high in protein and several important nutrients. They also promote fullness and help you eat fewer calories
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🍶Greek Yogurt. Greek yogurt is high in protein, helps reduce appetite and may aid weight loss. Certain types also contain beneficial probiotics.
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☕️Coffee. Having a cup of coffee is a great way to start your day. The caffeine in it may improve mood, mental performance and metabolism.
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🍪Oatmeal. Oatmeal is rich in beta-glucan fiber, which lowers cholesterol and increases feelings of fullness. It also contains antioxidants.
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🌰Chia Seeds. Chia seeds are high in fiber and packed with antioxidants that may reduce inflammation and decrease disease risk.
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🍇Berries. Berries are high in fiber and low in calories. They're also rich in antioxidants that may decrease your risk of disease.
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🥜Nuts. Nuts are a filling, nutrient-dense food that may help reduce heart disease risk and improve blood sugar control.
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🍵Green Tea. Green tea has many health benefits. It contains an antioxidant called EGCG, which benefits your brain and nervous system.
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🥤Protein Shake. A protein shake or smoothie is a great high-protein breakfast choice that promotes fullness and helps stabilize blood sugar levels.
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🍏Fruit. Fruit is a good source of vitamins, potassium and fiber. It also contains antioxidants that can help reduce disease risk.
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🍘Flaxseeds. Flaxseeds are high in viscous fiber, which helps you feel full. They may also improve insulin sensitivity and reduce blood sugar levels.
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🧀Cottage Cheese. Cottage cheese is high in protein, which promotes feelings of fullness and increases your metabolic rate.
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📸✍️ @phetfit 🧡🧡
  • FOLLOW 👉 @recommondo For More Healthy Tips And Tricks 😍💪🥑
    .
    🌈 What’s your go to Morning Food?
    -
    🍳Eggs. Eggs are high in protein and several important nutrients. They also promote fullness and help you eat fewer calories
    -
    🍶Greek Yogurt. Greek yogurt is high in protein, helps reduce appetite and may aid weight loss. Certain types also contain beneficial probiotics.
    -
    ☕️Coffee. Having a cup of coffee is a great way to start your day. The caffeine in it may improve mood, mental performance and metabolism.
    -
    🍪Oatmeal. Oatmeal is rich in beta-glucan fiber, which lowers cholesterol and increases feelings of fullness. It also contains antioxidants.
    -
    🌰Chia Seeds. Chia seeds are high in fiber and packed with antioxidants that may reduce inflammation and decrease disease risk.
    -
    🍇Berries. Berries are high in fiber and low in calories. They're also rich in antioxidants that may decrease your risk of disease.
    -
    🥜Nuts. Nuts are a filling, nutrient-dense food that may help reduce heart disease risk and improve blood sugar control.
    -
    🍵Green Tea. Green tea has many health benefits. It contains an antioxidant called EGCG, which benefits your brain and nervous system.
    -
    🥤Protein Shake. A protein shake or smoothie is a great high-protein breakfast choice that promotes fullness and helps stabilize blood sugar levels.
    -
    🍏Fruit. Fruit is a good source of vitamins, potassium and fiber. It also contains antioxidants that can help reduce disease risk.
    -
    🍘Flaxseeds. Flaxseeds are high in viscous fiber, which helps you feel full. They may also improve insulin sensitivity and reduce blood sugar levels.
    -
    🧀Cottage Cheese. Cottage cheese is high in protein, which promotes feelings of fullness and increases your metabolic rate.
    .
    .
    📸✍️ @phetfit 🧡🧡
  • 981 8 2 hours ago
  • My favorite @eattiamo_italianfood box so far! Why? I LOVE figs and I LOVE a good dark chocolate bar. The delightful risottos weren’t too shabby either.😉 I have never made risotto and this was the perfect way to “learn”. “Learning”, as in pouring water into the rice and stirring.😆 Anywhoooo, both flavors were absolutely delightful. The amaretti and pumpkin risotto tastes like actual pumpkin and the porcini mushroom tastes like, you guessed it, actual mushrooms.🍄Delightful!

Honestly, the best lunch I’ve had in a long time.🤩The fig jam paired with Parmesan cheese slices and parchment crackers is the best of sweet and savory.🥖 Oh, and the chocolate bar is what dreams are made of. No joke!🤤It’s super rich, has a hint of warmth from the chili pepper, and topped with sweet crunchy little meringues.🍫 Eattiamo scouts and selects the  best Italian food delicacies from undiscovered producers and brings them to the table of food lovers across America, directly from Italy 🇮🇹. Discover all of their boxes and use my promo code “Sammi” to receive 20% off.❤️Trust me, you HAVE to try their food. O.M.Gosh.😍
  • My favorite @eattiamo_italianfood box so far! Why? I LOVE figs and I LOVE a good dark chocolate bar. The delightful risottos weren’t too shabby either.😉 I have never made risotto and this was the perfect way to “learn”. “Learning”, as in pouring water into the rice and stirring.😆 Anywhoooo, both flavors were absolutely delightful. The amaretti and pumpkin risotto tastes like actual pumpkin and the porcini mushroom tastes like, you guessed it, actual mushrooms.🍄Delightful!

    Honestly, the best lunch I’ve had in a long time.🤩The fig jam paired with Parmesan cheese slices and parchment crackers is the best of sweet and savory.🥖 Oh, and the chocolate bar is what dreams are made of. No joke!🤤It’s super rich, has a hint of warmth from the chili pepper, and topped with sweet crunchy little meringues.🍫 Eattiamo scouts and selects the best Italian food delicacies from undiscovered producers and brings them to the table of food lovers across America, directly from Italy 🇮🇹. Discover all of their boxes and use my promo code “Sammi” to receive 20% off.❤️Trust me, you HAVE to try their food. O.M.Gosh.😍
  • 80 12 3 hours ago
  • Are you a coffee drinker ☕️?
-
FOLLOW 👉 @extreme.slim For More Healthy Tips And Tricks 😍💪🥑
.
.
📸 @mmfitness_ie
  • Are you a coffee drinker ☕️?
    -
    FOLLOW 👉 @extreme.slim For More Healthy Tips And Tricks 😍💪🥑
    .
    .
    📸 @mmfitness_ie
  • 174 6 3 hours ago
  • We all know I’m a crap food photographer, but trust me, my tastebuds don’t lie. This was sooooo good!! #cookonceeatallweek
  • We all know I’m a crap food photographer, but trust me, my tastebuds don’t lie. This was sooooo good!! #cookonceeatallweek
  • 15 2 3 hours ago
  • I like simple solutions ✔️.
.
Part of how I stay on top of my game as a #entrepreneur is taking a mega high quality multivitamin that fills in the gaps in my nutrition and is a fantastic boost of needed antioxidants and minerals🌱🔬. .
If you're looking for a simple way to ADD more goodness into your life, {diets and restrictions are not allowed here} let's chat about how I can help you get the energy and motivation that you want in order to be able to feel motivated and get the results in your lifestyle that you've been waiting for.
DMs welcome 📲🙋🏼‍♀️
#lusciouslifedesign
#lifestyledesigner
📸 @usanainc
  • I like simple solutions ✔️.
    .
    Part of how I stay on top of my game as a #entrepreneur is taking a mega high quality multivitamin that fills in the gaps in my nutrition and is a fantastic boost of needed antioxidants and minerals🌱🔬. .
    If you're looking for a simple way to ADD more goodness into your life, {diets and restrictions are not allowed here} let's chat about how I can help you get the energy and motivation that you want in order to be able to feel motivated and get the results in your lifestyle that you've been waiting for.
    DMs welcome 📲🙋🏼‍♀️
    #lusciouslifedesign
    #lifestyledesigner
    📸 @usanainc
  • 19 6 3 hours ago
  • Some people call it leftovers & some people call it meal prep. 
Meal Prep post 2

Do you feel like meal prep is too hard or even takes too much prep 🤔? Meal prep can be as simple as preparing a double batch of the dishes you love and setting them aside for another meal. There are many foods that taste even better the second time around.  Think about veggies that need marinating.

My sister introduced me to this fennel salad over the weekend and it was 💥the next day. 
There are many other foods that work as well. Think pickled fish or even some cooked meats like brisket... there are weeks my entire meal prep consists of the extras from Shabbat. 
Meal prep definitely makes life easier, but only in the way it is easier for you. Did you see the 1st Meal Prep post? If not check out the previous post on my feed.

What kind of meal prep do you prefer?
  • Some people call it leftovers & some people call it meal prep.
    Meal Prep post 2

    Do you feel like meal prep is too hard or even takes too much prep 🤔? Meal prep can be as simple as preparing a double batch of the dishes you love and setting them aside for another meal. There are many foods that taste even better the second time around.  Think about veggies that need marinating.

    My sister introduced me to this fennel salad over the weekend and it was 💥the next day.
    There are many other foods that work as well. Think pickled fish or even some cooked meats like brisket... there are weeks my entire meal prep consists of the extras from Shabbat.
    Meal prep definitely makes life easier, but only in the way it is easier for you. Did you see the 1st Meal Prep post? If not check out the previous post on my feed.

    What kind of meal prep do you prefer?
  • 21 10 4 hours ago
  • Quick “Go-To” pork chops.  We all get busy, and sometimes it makes it hard to cook for ourselves.  Here is one my personal favorites when I want a good meal but don’t have a lot of time to prep.  I got a bag of chopped organic kale, one large baking potato, and a package of 8 thin sliced pork chops.  All total less than $10 for a great family meal.  Cooked about 4 large handfuls of kale with the potato pealed and chopped into chunks, added some seasoning salt and black pepper with a tablespoon of bacon fat...yes, bacon fat.  Cooked for about 90 minutes on med low heat.  Fried the chops in avocado oil over low-ish heat, seasoned with seasoning salt, Goya Sazonador, and black pepper.  Their thin so the cook fast.  I enjoyed three chops with the kale covered on apple cider vinegar.  Don’t let life get in the way of a good meal.

#eatathome #cook #cookforyourself #porkchops #kale #eatgood #eatgoodfeelgood #homecooking #homecooked #eatmoreveggies #eat #cookgood #eatforlife #eatforhealth #cookityourself #getinthekitchen #feedthefamily #baconfat
  • Quick “Go-To” pork chops. We all get busy, and sometimes it makes it hard to cook for ourselves. Here is one my personal favorites when I want a good meal but don’t have a lot of time to prep. I got a bag of chopped organic kale, one large baking potato, and a package of 8 thin sliced pork chops. All total less than $10 for a great family meal. Cooked about 4 large handfuls of kale with the potato pealed and chopped into chunks, added some seasoning salt and black pepper with a tablespoon of bacon fat...yes, bacon fat. Cooked for about 90 minutes on med low heat. Fried the chops in avocado oil over low-ish heat, seasoned with seasoning salt, Goya Sazonador, and black pepper. Their thin so the cook fast. I enjoyed three chops with the kale covered on apple cider vinegar. Don’t let life get in the way of a good meal.

    #eatathome #cook #cookforyourself #porkchops #kale #eatgood #eatgoodfeelgood #homecooking #homecooked #eatmoreveggies #eat #cookgood #eatforlife #eatforhealth #cookityourself #getinthekitchen #feedthefamily #baconfat
  • 3 0 4 hours ago
  • Sometimes the best things in life are the simple things... like super fluffy and delicious vanilla cake 🍰
  • Sometimes the best things in life are the simple things... like super fluffy and delicious vanilla cake 🍰
  • 32 2 5 hours ago
  • Another avocado 🥑 toast ... because why not 🤷‍♀️ and I have an obsession.  This beauty created by the one and only @turfliving my absolute favorite place to visit on the West Coast. 
Family Day done right.
  • Another avocado 🥑 toast ... because why not 🤷‍♀️ and I have an obsession. This beauty created by the one and only @turfliving my absolute favorite place to visit on the West Coast.
    Family Day done right.
  • 25 1 5 hours ago
  • You know what terrifies me as a nutritionist? When people come to me terrified to eat fruit. FRUIT for eff sake!!
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Or worried about measuring out the slices of cucumber in their salad. 🤦🏼‍♀️
.
Stop stop stopppppp it!! I can PROMISE you that fruits and veggies are NOT your downfall. You most definitely DO NOT need to be concerned with weighing your mushrooms correctly or stressing if you eat 3/4 cup instead of a 1/2 cup.
.
You know what’s doing your body (and mental state) more harm? Creating a fear + stress relationship with worrying about food... ESPECIALLY in its whole, natural form.
.
Please remember.. fruits and veggies are NOT the enemy.✌🏼
  • You know what terrifies me as a nutritionist? When people come to me terrified to eat fruit. FRUIT for eff sake!!
    .
    Or worried about measuring out the slices of cucumber in their salad. 🤦🏼‍♀️
    .
    Stop stop stopppppp it!! I can PROMISE you that fruits and veggies are NOT your downfall. You most definitely DO NOT need to be concerned with weighing your mushrooms correctly or stressing if you eat 3/4 cup instead of a 1/2 cup.
    .
    You know what’s doing your body (and mental state) more harm? Creating a fear + stress relationship with worrying about food... ESPECIALLY in its whole, natural form.
    .
    Please remember.. fruits and veggies are NOT the enemy.✌🏼
  • 17 8 6 hours ago
  • The recipe for these 6-ingredient enchiladas is on the blog now, and you’re going to want to make them STAT. They’re easy, cheesy, and perfect for #MeatlessMonday 🌱
•
The key/secret ingredient is @lomalinda_brand Taco Filling, which you may have seen me post about before. It makes these enchiladas sooo hearty & flavorful and is not only plant-based but also gluten-free and non-gmo. Link to the recipe is below and in my bio! #HungryBlonde #UrgingBlonde

http://hungry-blonde.com/plant-based-enchiladas
  • The recipe for these 6-ingredient enchiladas is on the blog now, and you’re going to want to make them STAT. They’re easy, cheesy, and perfect for #MeatlessMonday 🌱

    The key/secret ingredient is @lomalinda_brand Taco Filling, which you may have seen me post about before. It makes these enchiladas sooo hearty & flavorful and is not only plant-based but also gluten-free and non-gmo. Link to the recipe is below and in my bio! #HungryBlonde #UrgingBlonde

    http://hungry-blonde.com/plant-based-enchiladas
  • 520 53 6 hours ago
  • Half Term already........ @harborough_eco_village is open from tomorrow at 9am - 4pm. 
We will have the following curries for you this week. 
Indian Ratatouille.
Aduzki bean & pumpkin masala.
Urad Dhal with coconut & pink onions.
  • Half Term already........ @harborough_eco_village is open from tomorrow at 9am - 4pm.
    We will have the following curries for you this week.
    Indian Ratatouille.
    Aduzki bean & pumpkin masala.
    Urad Dhal with coconut & pink onions.
  • 25 5 6 hours ago
  • 6-Days until Carnival 💃🎊🥳. By now- whether you're playing mass / feteing you probably NEED some vegetable recipes to change up that meal prep & help support your liver as it detoxifies all the alcohol this season brings 🍷🍺🍾...
.
Per 4 ounce (1/2 cup)  serving of white rice has 143 Cals comprising mostly of carbs (31.5g). For those with insulin resistance-PCOS & diabetics, you want to watch your starch portions and focus on incorporating more vegetables to reduce your carb load per meal. If vegetables and lean proteins are taking up the majority of your plate- there is less stomach (& plate) room to eat excessive starch portions. Therefore better blood sugar control!...
.
Try my recipe and please LIKE, SHARE & COMMENT!...
.
👩‍🍳OVEN ROASTED CAULI RICE (Makes 3 cups)...
Ingredients:...
■1 bag Tropicland frozen cauliflower (@pricesmart.tt) OR 4 cups freshly diced...
■1 Tbsp olive oil...
■1/4 cup parmesan cheese OR substitute with nutritional yeast for a #vegan version...
■2-3 garlic cloves grated...
■Dash salt...
■Parsley to garnish...
Method:...
1️⃣Preheat oven to 450 degrees...
2️⃣If using frozen cauliflower do NOT defrost. Break up chunks onto a sheet pan. Add minced garlic, salt and olive oil and parmesan cheese (Reserve 2 Tbsp to top after cooking). Toss everything well with cauliflower, spread in an even layer & bake for 20 minutes, stirring at the halfway mark...
3️⃣ After removing from oven, top with  reserved parmesan cheese & parsley...
.
Nutrition facts per serving (1cup): 97 Cals, 8g Carbs, 5g Pro & 5g Fat...
.
#nutrition #dietitiansofinstagram #healthyeatingforlife #caribbeandietitian #balancenotdeprivation #eatforhealth #simplecooking #allfoodsfit #mealprepping #cauliflower #cauliflowerrice #easyrecipes #vegetables #vegan #nutritiontrinistyle #dietitian #dietitiansofinstagram #lowcarb #registereddietitian #NoNeedToBeAnIronChef #NoDeprivationHere #pcos #diabetes #diabeticfriendly #pcosfriendly #weightloss
  • 6-Days until Carnival 💃🎊🥳. By now- whether you're playing mass / feteing you probably NEED some vegetable recipes to change up that meal prep & help support your liver as it detoxifies all the alcohol this season brings 🍷🍺🍾...
    .
    Per 4 ounce (1/2 cup) serving of white rice has 143 Cals comprising mostly of carbs (31.5g). For those with insulin resistance-PCOS & diabetics, you want to watch your starch portions and focus on incorporating more vegetables to reduce your carb load per meal. If vegetables and lean proteins are taking up the majority of your plate- there is less stomach (& plate) room to eat excessive starch portions. Therefore better blood sugar control!...
    .
    Try my recipe and please LIKE, SHARE & COMMENT!...
    .
    👩‍🍳OVEN ROASTED CAULI RICE (Makes 3 cups)...
    Ingredients:...
    ■1 bag Tropicland frozen cauliflower (@pricesmart.tt) OR 4 cups freshly diced...
    ■1 Tbsp olive oil...
    ■1/4 cup parmesan cheese OR substitute with nutritional yeast for a #vegan version...
    ■2-3 garlic cloves grated...
    ■Dash salt...
    ■Parsley to garnish...
    Method:...
    1️⃣Preheat oven to 450 degrees...
    2️⃣If using frozen cauliflower do NOT defrost. Break up chunks onto a sheet pan. Add minced garlic, salt and olive oil and parmesan cheese (Reserve 2 Tbsp to top after cooking). Toss everything well with cauliflower, spread in an even layer & bake for 20 minutes, stirring at the halfway mark...
    3️⃣ After removing from oven, top with reserved parmesan cheese & parsley...
    .
    Nutrition facts per serving (1cup): 97 Cals, 8g Carbs, 5g Pro & 5g Fat...
    .
    #nutrition #dietitiansofinstagram #healthyeatingforlife #caribbeandietitian #balancenotdeprivation #eatforhealth #simplecooking #allfoodsfit #mealprepping #cauliflower #cauliflowerrice #easyrecipes #vegetables #vegan #nutritiontrinistyle #dietitian #dietitiansofinstagram #lowcarb #registereddietitian #NoNeedToBeAnIronChef #NoDeprivationHere #pcos #diabetes #diabeticfriendly #pcosfriendly #weightloss
  • 44 0 6 hours ago
  • What a day at @QVC with Mary DeAngelis and Julia Cearley, with a wonderful surprise visit by Carolyn Gracie. We SOLD OUT! Catch the full clip and see the range of colorful foods you can make with Otamot, including our 10 veggie hummus, soup, pizza, pasta sauce, shakshuka, and even a Bloody Mary!
  • What a day at @QVC with Mary DeAngelis and Julia Cearley, with a wonderful surprise visit by Carolyn Gracie. We SOLD OUT! Catch the full clip and see the range of colorful foods you can make with Otamot, including our 10 veggie hummus, soup, pizza, pasta sauce, shakshuka, and even a Bloody Mary!
  • 63 5 13 hours ago