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  • Today’s breakfast was protein belgian waffle topped with tahini sauce and fruits 🤩🤩 I’m literally obsessed!! That was so good and filling. 
Few days ago i bought belgian waffle maker and guys that was the best investment of my life haha.. anyway here’s the recipe for waffle ✨
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⋒ BELGIAN WAFFLE ⋒
- 3/4 cup quinoa flour
- scoop of vanilla protein (if your protein isn’t sweet enough i suggest to add 1/2 mashed banana)
- one egg or one flax egg
- tbsp cacao powder
- water or plant milk
mix all ingredients in a food processor and ladle the batter into a preheated waffle iron. cook the waffle until golden and crisp.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
For toppings i used tahini sauce (decent amount of tahini mixed with a bit of protein powder and water), sliced banana and some blubs 💓
  • Today’s breakfast was protein belgian waffle topped with tahini sauce and fruits 🤩🤩 I’m literally obsessed!! That was so good and filling.
    Few days ago i bought belgian waffle maker and guys that was the best investment of my life haha.. anyway here’s the recipe for waffle ✨
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⋒ BELGIAN WAFFLE ⋒
    - 3/4 cup quinoa flour
    - scoop of vanilla protein (if your protein isn’t sweet enough i suggest to add 1/2 mashed banana)
    - one egg or one flax egg
    - tbsp cacao powder
    - water or plant milk
    mix all ingredients in a food processor and ladle the batter into a preheated waffle iron. cook the waffle until golden and crisp.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    For toppings i used tahini sauce (decent amount of tahini mixed with a bit of protein powder and water), sliced banana and some blubs 💓
  • 791 50 3 hours ago
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Yaklaşık 16 saati geçen susuzluk sonrası vücudunuzun ihtiyacı olan suyu, beslenebildiğimiz kısıtlı zaman diliminde karşılamak hayati önem taşımaktadır.
Bağırsaklarınızın çalışması, tansiyon ve şeker dengesinin regüle edilmesi ve gün boyu meydana gelen sıvı kaybının yerine konması içine ortalama 10-12 bardak su içilmelidir.
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O zamaaan hadi soralım o meşhur soruyu😁 Biz bu kadar suyu bu kadar kısa vakitte nasıl içelim? 😓🤔
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Basitçe çözelim 😁👇👇👇👇
İftarla Sahur arası içmemiz gereken 10-12 bardak su
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2 bardak iftarda 
2 bardak sahurda olacak şekilde etti mi bize4 bardak kaldı mı orda 7-8 bardak 🤗
Yarım saatte bir bardak veya saatte 2 bardak olacak şekilde 3-4 saat içinde midenizi zorlamadan kolaylıkla içebilirsiniz.
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Yeter ki unutmayın şişenizi önünüze alıp su içmeyi her daim alışkanlık haline getirin
.

Su içemiyorum, süre kısıtlı, davetlere gidiyorum yediklerime dikkat edemiyorum, yürüyüş yapamıyorum, sular kesildi ödev yapamıyorumm, ooooo bitmez bizim bahanelerimiz, en basidi suyken onu bile yapmamak için milyon tane neden sunabiliyoruz. .

Artık bahaneler bulmak yerine çözüm arama vakti gelmedi mi ? Mutluluğumuzu daha ne kadar erteleyelim ? 🦋 .
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#ramazan#ramazandabeslenme#su#nutrition#dieticians#diet#healthy#healthylifestyles#eat#eatclean#healthyfood#diyet#diyetisyen#sağlık#beslenme#fit#zayıflamakistiyorum#kalori
  • , ,
    Yaklaşık 16 saati geçen susuzluk sonrası vücudunuzun ihtiyacı olan suyu, beslenebildiğimiz kısıtlı zaman diliminde karşılamak hayati önem taşımaktadır.
    Bağırsaklarınızın çalışması, tansiyon ve şeker dengesinin regüle edilmesi ve gün boyu meydana gelen sıvı kaybının yerine konması içine ortalama 10-12 bardak su içilmelidir.
    .

    O zamaaan hadi soralım o meşhur soruyu😁 Biz bu kadar suyu bu kadar kısa vakitte nasıl içelim? 😓🤔
    .

    Basitçe çözelim 😁👇👇👇👇
    İftarla Sahur arası içmemiz gereken 10-12 bardak su
    .

    2 bardak iftarda
    2 bardak sahurda olacak şekilde etti mi bize4 bardak kaldı mı orda 7-8 bardak 🤗
    Yarım saatte bir bardak veya saatte 2 bardak olacak şekilde 3-4 saat içinde midenizi zorlamadan kolaylıkla içebilirsiniz.
    .

    Yeter ki unutmayın şişenizi önünüze alıp su içmeyi her daim alışkanlık haline getirin
    .

    Su içemiyorum, süre kısıtlı, davetlere gidiyorum yediklerime dikkat edemiyorum, yürüyüş yapamıyorum, sular kesildi ödev yapamıyorumm, ooooo bitmez bizim bahanelerimiz, en basidi suyken onu bile yapmamak için milyon tane neden sunabiliyoruz. .

    Artık bahaneler bulmak yerine çözüm arama vakti gelmedi mi ? Mutluluğumuzu daha ne kadar erteleyelim ? 🦋 .
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    #ramazan #ramazandabeslenme #su #nutrition #dieticians #diet #healthy #healthylifestyles #eat #eatclean #healthyfood #diyet #diyetisyen #sağlık #beslenme #fit #zayıflamakistiyorum #kalori
  • 130 11 1 hour ago
  • 15 minutes to recreate this dish - just 5 ingredients - No microwave in sight just - one quality cast iron pan 🍳 & elbow grease 💪🏼
—
👉🏼 Breakdown
473 Calories
34 Protein 10 Carbs Fat 33 - Fibre 6.6 - (you can further adjust the fat to a leaner Beef fat%).
Treat recipes as a template and adjust to your preference. Ie don’t like spinach use Kale, don’t like Fungi use tomatoes, don’t like avocado - who are you?!
——
👉🏼 What you will need
• 1 tsp Ghee
• 1/2 Avocado
• 4 oz Grass Fed (1) Ground Beef [i go 20% fat more flavour] ((1) contains more nutrients and they are calorie free
• 1 cup chopped spinach or collard greens
• 1 cup chopped mushrooms
🕺🏼 Salt to taste.
——
👉🏼 How the Magic Happens ✨
1.
Form a Pattie or use a Pattie maker like I did ;-)
2.
Preheat cast iron pan to medium high
3.
Add the ghee, Cook the Pattie, dont not touch for 3 minutes.
4. Sauté the mushrooms and spinach until wilted on the other side  around 3 minutes.
5. Turn over Pattie and repeat ^ 3 Minutes do not touch or fiddle! Otherwise will not create a crust and will stick and break!
6.
Slice an avocado 🥑 
7.
Turn heat off and place a spinach a spinach leaf like a wrap or use collard green or lettuce wrap, whatever is at your disposal!
8.
Season to taste, Tuck in and enjoy!
Add some tomatoes for some freshness & herbs 🌿
Enjoy Ryan ❤️✌🏻
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#lowcarb #recipes #lchf #paleo #keto #weightloss #healthychoices #healthyeating #fitfood #glutenfree #healthyfood #lowcarbhighfat #ketogenic #cleaneats #weightlossjourney #foodforthought #functionalmedicine #ketodiet #recipe #healthyliving #lowcarblifestyle #healthylifestyle #proteinpacked #nutrition #healthyrecipes #glutenfree
  • 15 minutes to recreate this dish - just 5 ingredients - No microwave in sight just - one quality cast iron pan 🍳 & elbow grease 💪🏼

    👉🏼 Breakdown
    473 Calories
    34 Protein 10 Carbs Fat 33 - Fibre 6.6 - (you can further adjust the fat to a leaner Beef fat%).
    Treat recipes as a template and adjust to your preference. Ie don’t like spinach use Kale, don’t like Fungi use tomatoes, don’t like avocado - who are you?!
    ——
    👉🏼 What you will need
    • 1 tsp Ghee
    • 1/2 Avocado
    • 4 oz Grass Fed (1) Ground Beef [i go 20% fat more flavour] ((1) contains more nutrients and they are calorie free
    • 1 cup chopped spinach or collard greens
    • 1 cup chopped mushrooms
    🕺🏼 Salt to taste.
    ——
    👉🏼 How the Magic Happens ✨
    1.
    Form a Pattie or use a Pattie maker like I did ;-)
    2.
    Preheat cast iron pan to medium high
    3.
    Add the ghee, Cook the Pattie, dont not touch for 3 minutes.
    4. Sauté the mushrooms and spinach until wilted on the other side around 3 minutes.
    5. Turn over Pattie and repeat ^ 3 Minutes do not touch or fiddle! Otherwise will not create a crust and will stick and break!
    6.
    Slice an avocado 🥑
    7.
    Turn heat off and place a spinach a spinach leaf like a wrap or use collard green or lettuce wrap, whatever is at your disposal!
    8.
    Season to taste, Tuck in and enjoy!
    Add some tomatoes for some freshness & herbs 🌿
    Enjoy Ryan ❤️✌🏻
    .
    .
    .





    #lowcarb #recipes #lchf #paleo #keto #weightloss #healthychoices #healthyeating #fitfood #glutenfree #healthyfood #lowcarbhighfat #ketogenic #cleaneats #weightlossjourney #foodforthought #functionalmedicine #ketodiet #recipe #healthyliving #lowcarblifestyle #healthylifestyle #proteinpacked #nutrition #healthyrecipes #glutenfree
  • 1,989 30 1 hour ago

Latest Instagram Posts

  • O tipo mais comum de anemia é a ferropriva, causada pela ingestão insuficiente ou má absorção do ferro. Essa deficiência impede que haja formação da hemoglobina e da mioglobina, proteínas essas presentes no sangue e responsáveis pelo transporte de oxigênio, sendo que a mioglobina faz esse transporte apenas para os músculos. A ausência disso fará com que o nosso organismo não tenha oxigênio suficiente para completar as funções vitais.
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Vários nutrientes estão envolvidos na deficiência do ferro e a anemia só pode ser revertida com a alimentação se estiver no início. Em estágio mais avançado, se faz necessário o uso de suplementos.
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Podemos dividir o ferro em dois tipos: Ferro heme e Ferro não heme.
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As fontes são:
• Ferro heme: carne vermelha, fígado, aves e peixes.
• Ferro não heme: verduras de folhas escuras e leguminosas.
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Procure sempre um profissional e faça exames de sangue periodicamente. Fique sempre atento aos níveis de ferro no sangue, evitando assim uma possível anemia.
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#nutrição #nutrition #saude #ferro #Fe #exames #sangue #vidasaudável #cuidese #deficiência #déficit #anemia
  • O tipo mais comum de anemia é a ferropriva, causada pela ingestão insuficiente ou má absorção do ferro. Essa deficiência impede que haja formação da hemoglobina e da mioglobina, proteínas essas presentes no sangue e responsáveis pelo transporte de oxigênio, sendo que a mioglobina faz esse transporte apenas para os músculos. A ausência disso fará com que o nosso organismo não tenha oxigênio suficiente para completar as funções vitais.
    .
    Vários nutrientes estão envolvidos na deficiência do ferro e a anemia só pode ser revertida com a alimentação se estiver no início. Em estágio mais avançado, se faz necessário o uso de suplementos.
    .
    Podemos dividir o ferro em dois tipos: Ferro heme e Ferro não heme.
    .
    As fontes são:
    • Ferro heme: carne vermelha, fígado, aves e peixes.
    • Ferro não heme: verduras de folhas escuras e leguminosas.
    .
    Procure sempre um profissional e faça exames de sangue periodicamente. Fique sempre atento aos níveis de ferro no sangue, evitando assim uma possível anemia.
    .
    #nutrição #nutrition #saude #ferro #Fe #exames #sangue #vidasaudável #cuidese #deficiência #déficit #anemia
  • 1 1 1 minute ago
  • I don’t know if it gets much better than a fresh salad! The lettuce is fresh from the Amish market down the road from me! Dressing for this salad is a simple drizzle of olive oil, and a squeeze of lemon juice! I also got some fresh radishes, so spam me some of your favorite ways to cook it up! #nutrition #feedyourbody  #cleaneating #earlydinner #timednutrition
  • I don’t know if it gets much better than a fresh salad! The lettuce is fresh from the Amish market down the road from me! Dressing for this salad is a simple drizzle of olive oil, and a squeeze of lemon juice! I also got some fresh radishes, so spam me some of your favorite ways to cook it up! #nutrition #feedyourbody #cleaneating #earlydinner #timednutrition
  • 0 0 1 minute ago
  • It is so important to fuel your body and mind with the right, real nutrition. Most of the foods we see today in stores have not existed 100 years ago. Where have it all came from? Most of these new foods are highly over processed, lacking of vitamins and minerals, genetically modified, sprayed with harmful chemicals, full of added sugars, flavourings, colours...you name it. . 
Here are few tips to improve your eating habits ⬇️
1. Choose market over a supermarket
2. Avoid high ingredient list foods
3. Added sugar? To the rubbish bin
4. Low fat? Total BS. ~30% of daily kcal's has to come from fats (no fat - no vitamins. Veggie fat always wins )
5. Choose fresh foods over a canned ones (most of the times canned food comes with extra sodium, sugars and harmful food  preservatives, BPA, a chemical that has been associated with a hart disease and type 2 diabetes). If you are a canned food fan, read  labels and choose the most natural one, with less additives.
6. Don't go dehydrated.
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These are the few steps that could improve your well being, inside and outside and rise your awareness when choosing on how to fuel your body.
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Stay real 🍒
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#itallstartswithfood #realfood #eatreal #bereal #nutrition #nutritioncoach #eatwell #healthy #healthyeating #eathealthy #psychologystudent
#health #eatvitamins #goodfood #lessjunk #lesschemicals #realnutrition #behealthy #earthfood #foodie
  • It is so important to fuel your body and mind with the right, real nutrition. Most of the foods we see today in stores have not existed 100 years ago. Where have it all came from? Most of these new foods are highly over processed, lacking of vitamins and minerals, genetically modified, sprayed with harmful chemicals, full of added sugars, flavourings, colours...you name it. .
    Here are few tips to improve your eating habits ⬇️
    1. Choose market over a supermarket
    2. Avoid high ingredient list foods
    3. Added sugar? To the rubbish bin
    4. Low fat? Total BS. ~30% of daily kcal's has to come from fats (no fat - no vitamins. Veggie fat always wins )
    5. Choose fresh foods over a canned ones (most of the times canned food comes with extra sodium, sugars and harmful food preservatives, BPA, a chemical that has been associated with a hart disease and type 2 diabetes). If you are a canned food fan, read labels and choose the most natural one, with less additives.
    6. Don't go dehydrated.
    .
    These are the few steps that could improve your well being, inside and outside and rise your awareness when choosing on how to fuel your body.
    .
    .
    Stay real 🍒
    .
    .
    #itallstartswithfood #realfood #eatreal #bereal #nutrition #nutritioncoach #eatwell #healthy #healthyeating #eathealthy #psychologystudent
    #health #eatvitamins #goodfood #lessjunk #lesschemicals #realnutrition #behealthy #earthfood #foodie
  • 5 0 1 minute ago
  • Hace 4 meses tomé una pausa en mi vida y me cuestionaba, ¿Qué hacer con el resto de mi vida? ¿Cómo quería verme en los próximos años? ¿Ser empleada o emprender?, ¿Seguir en la rutina o cambiar y mejorar mi salud? 
no negaré que fue una decisión de mucho análisis, y al principio tuve miedo, dudas, y que sigo en proceso de cambio. .
Saben a veces traemos tan arraigada la vida que “diseñamos”, la carrera que estudiamos o lo que otros quieren para nosotros que dejamos a un lado nuestros propios sueños, nuestro bienestar, y la verdadera esencia de la vida que es VIVIR. .
Mucha gente te cuestiona en el camino, en el proceso, oídos sordos si lo qué haces te llena, si te hace feliz, han sido meses llenos de pruebas y de lucha personal, pero la meta es la misma, porque cuando una meta está  definida, no importan los obstáculos siempre existirá motivación para seguir adelante. .
Hoy me siento muy feliz, tranquila y realizada,  avanzando poco a poco, creando mi propio futuro, sin ataduras, disfrutando de mi presente. 🤩♥️ Muchas gracias a todos y todas las que han confiado en mi. Y a los que aún tienen dudas, siempre estaré aquí para ayudarlos, envíenme un mensajito en inbox. 
Vamos por maaaás ⭐️
Gracias totales. .
.
#tricia24fit #healthcoach #nutrition #herbalife #gym #training #girl #motivation #health #instagramers #instagramer #living #tbt #gym #viewforview #following #power #train #fitness #fit #gymmotivation #sport #happyfitness #business #businesswoman #networkmarketing #challenge #girlboss #girlbosslife
  • Hace 4 meses tomé una pausa en mi vida y me cuestionaba, ¿Qué hacer con el resto de mi vida? ¿Cómo quería verme en los próximos años? ¿Ser empleada o emprender?, ¿Seguir en la rutina o cambiar y mejorar mi salud?
    no negaré que fue una decisión de mucho análisis, y al principio tuve miedo, dudas, y que sigo en proceso de cambio. .
    Saben a veces traemos tan arraigada la vida que “diseñamos”, la carrera que estudiamos o lo que otros quieren para nosotros que dejamos a un lado nuestros propios sueños, nuestro bienestar, y la verdadera esencia de la vida que es VIVIR. .
    Mucha gente te cuestiona en el camino, en el proceso, oídos sordos si lo qué haces te llena, si te hace feliz, han sido meses llenos de pruebas y de lucha personal, pero la meta es la misma, porque cuando una meta está definida, no importan los obstáculos siempre existirá motivación para seguir adelante. .
    Hoy me siento muy feliz, tranquila y realizada, avanzando poco a poco, creando mi propio futuro, sin ataduras, disfrutando de mi presente. 🤩♥️ Muchas gracias a todos y todas las que han confiado en mi. Y a los que aún tienen dudas, siempre estaré aquí para ayudarlos, envíenme un mensajito en inbox.
    Vamos por maaaás ⭐️
    Gracias totales. .
    .
    #tricia24fit #healthcoach #nutrition #herbalife #gym #training #girl #motivation #health #instagramers #instagramer #living #tbt #gym #viewforview #following #power #train #fitness #fit #gymmotivation #sport #happyfitness #business #businesswoman #networkmarketing #challenge #girlboss #girlbosslife
  • 7 0 1 minute ago
  • Qualquer motivo é suficiente para pular o café da manhã. Falta de apetite ao acordar, falta de tempo, preguiça… É preciso rever esse costume, pois a primeira refeição do dia é uma das mais importantes, pois ajuda a dar energia ao corpo, fornecendo nutrientes importantes e evitando uma eventual compulsão alimentar no período da tarde.

Há um longo período de jejum entre a última e a primeira refeição. Ocorre que, durante seu período de sono, o organismo segue trabalhando para manter funções básicas como respiração, frequência cardíaca e circulação, que precisam de energia para ser realizadas.

A regra não se aplica a todos, mas muitas pessoas necessitam receber energia assim que acordam para executar suas tarefas ao longo do dia com o melhor desempenho possível. E não é só isso: os tipos de alimentos ingeridos no café da manhã devem variar de acordo com as necessidades, metabolismo, rotina e objetivo individual. Veja alguns motivos para evitar pular esta refeição:
1- Café da manhã dobra sua energia;
2. Proporciona mais foco e nitidez durante o dia;
3. Evita mal estar e humor oscilante;
4. Acelera o metabolismo;
5. Evita acúmulo de calorias nas próximas refeições;
6. Porções menores no almoço (pois você estará com menas fome);
7. Evita a compulsão alimentar nas demais refeições.
#nutrition #smartfood #smartchoices #food #nutricionista #healthyfood #healthylifestyle #gymgirl #gymmotivation #determinação #nutrijordana #goodlifefitness #fitnessgirl #fitnessmotivation #nutriçãofuncional #nutriçãoporamor #instanutrition #instalike #photooftheday
  • Qualquer motivo é suficiente para pular o café da manhã. Falta de apetite ao acordar, falta de tempo, preguiça… É preciso rever esse costume, pois a primeira refeição do dia é uma das mais importantes, pois ajuda a dar energia ao corpo, fornecendo nutrientes importantes e evitando uma eventual compulsão alimentar no período da tarde.

    Há um longo período de jejum entre a última e a primeira refeição. Ocorre que, durante seu período de sono, o organismo segue trabalhando para manter funções básicas como respiração, frequência cardíaca e circulação, que precisam de energia para ser realizadas.

    A regra não se aplica a todos, mas muitas pessoas necessitam receber energia assim que acordam para executar suas tarefas ao longo do dia com o melhor desempenho possível. E não é só isso: os tipos de alimentos ingeridos no café da manhã devem variar de acordo com as necessidades, metabolismo, rotina e objetivo individual. Veja alguns motivos para evitar pular esta refeição:
    1- Café da manhã dobra sua energia;
    2. Proporciona mais foco e nitidez durante o dia;
    3. Evita mal estar e humor oscilante;
    4. Acelera o metabolismo;
    5. Evita acúmulo de calorias nas próximas refeições;
    6. Porções menores no almoço (pois você estará com menas fome);
    7. Evita a compulsão alimentar nas demais refeições.
    #nutrition #smartfood #smartchoices #food #nutricionista #healthyfood #healthylifestyle #gymgirl #gymmotivation #determinação #nutrijordana #goodlifefitness #fitnessgirl #fitnessmotivation #nutriçãofuncional #nutriçãoporamor #instanutrition #instalike #photooftheday
  • 0 0 1 minute ago
  • ✨WHAT IS YOUR MOTIVATION TO BE HEALTHY?✨
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I know from my own health journey, that my motivation to be healthy is how I feel! When I get my body moving, whether it is a short walk, HIIT session, or a long strength training session, I ALWAYS feel better after! And when I eat REAL food (lean meat, fruits, veg, and whole grains) I feel a huge difference in my mood, mental clarity, and overall wellbeing!
•
•
•
If you are interested in a personal training or nutrition coaching session to invest in your health, reach out or visit my website!
  • ✨WHAT IS YOUR MOTIVATION TO BE HEALTHY?✨



    I know from my own health journey, that my motivation to be healthy is how I feel! When I get my body moving, whether it is a short walk, HIIT session, or a long strength training session, I ALWAYS feel better after! And when I eat REAL food (lean meat, fruits, veg, and whole grains) I feel a huge difference in my mood, mental clarity, and overall wellbeing!



    If you are interested in a personal training or nutrition coaching session to invest in your health, reach out or visit my website!
  • 6 1 2 minutes ago
  • Meat-free Monday does not have to be boring. How about some miso glazed aubergine with red pepper topped with puffed quinoa and served with rice and cucumber salad? Miso, a traditional ingredient of the Japanese diet, is fermented from a mixture of soybeans with rice, wheat or oats and contains vitamins, microorganisms, salts, minerals, plant proteins, carbohydrates, and fat. Did you know that miso has many health-promoting benefits such as relieving fatigue, aiding digestion, protecting against gastric ulcers, decreasing cholesterol and blood pressure, and preventing diseases associated with the lifestyle, like cancers?
  • Meat-free Monday does not have to be boring. How about some miso glazed aubergine with red pepper topped with puffed quinoa and served with rice and cucumber salad? Miso, a traditional ingredient of the Japanese diet, is fermented from a mixture of soybeans with rice, wheat or oats and contains vitamins, microorganisms, salts, minerals, plant proteins, carbohydrates, and fat. Did you know that miso has many health-promoting benefits such as relieving fatigue, aiding digestion, protecting against gastric ulcers, decreasing cholesterol and blood pressure, and preventing diseases associated with the lifestyle, like cancers?
  • 3 1 3 minutes ago
  • May is #NationalStrokeAwarenessMonth and to help bring awareness we would like to highlight our steps to a healthy brain 🧠

1. Eliminating all simple carbohydrates, gluten and processed food from her diet, and eating more vegetables, fruits and non-farmed fish

2. Meditating twice a day and beginning yoga to reduce stress

3. Sleeping seven to eight hours per night, up from four to five

4. Taking melatonin, B-Complex with methylcobalamin and 5-MTHF, vitamin D3, fish oil and coenzyme Q10 each day

5. Optimizing oral hygiene using an electric flosser and electric toothbrush

6. Reinstating hormone replacement therapy, which had previously been discontinued

7. Fasting for a minimum of 12 hours between dinner and breakfast, and for a minimum of three hours between dinner and bedtime

8. Exercising for a minimum of 30 minutes, four to six days per week 📸: @phoebeganderart
  • May is #NationalStrokeAwarenessMonth and to help bring awareness we would like to highlight our steps to a healthy brain 🧠

    1. Eliminating all simple carbohydrates, gluten and processed food from her diet, and eating more vegetables, fruits and non-farmed fish

    2. Meditating twice a day and beginning yoga to reduce stress

    3. Sleeping seven to eight hours per night, up from four to five

    4. Taking melatonin, B-Complex with methylcobalamin and 5-MTHF, vitamin D3, fish oil and coenzyme Q10 each day

    5. Optimizing oral hygiene using an electric flosser and electric toothbrush

    6. Reinstating hormone replacement therapy, which had previously been discontinued

    7. Fasting for a minimum of 12 hours between dinner and breakfast, and for a minimum of three hours between dinner and bedtime

    8. Exercising for a minimum of 30 minutes, four to six days per week 📸: @phoebeganderart
  • 4 1 3 minutes ago
  • 💪🏼 FINISHED 💪🏼
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This girl just finished ANOTHER workout program and I’m feeling GOOD 🙌🏼
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I never thought I could get into this good of shape with 30 minute HOME workouts! 😲
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I was that person that would spend 60+ minutes at the gym—hitting the treadmill and/or elliptical, followed by a quick circuit with the machines, and another quick circuit of ab exercises. I was able to maintain my weight, and sometimes even lose weight if I decided to implement some sort of unhealthy, unrealistic diet plan 🤦🏼‍♀️ But I could never achieve the body transformation I was hoping for.
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The frustration grew! The unhealthy, and completely unrealistic diet plans continued. That is until I found my first online health & fitness accountability group! It changed my results. It changed my mentality. It changed my motivation. It changed my LIFE! And it could change yours too!
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Summer is around the corner—don’t wait until you go put on those shorts or bathing suit for the first time to decide to take control. Take control NOW! Think about how good you could feel if you started today!!! 💕
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Comment below—I’M READY TO JOIN— if you want into my next accountability group! Let’s make this summer your best one yet! 🏖 👙 🚲 👗
  • 💪🏼 FINISHED 💪🏼
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    This girl just finished ANOTHER workout program and I’m feeling GOOD 🙌🏼
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    I never thought I could get into this good of shape with 30 minute HOME workouts! 😲
    .
    I was that person that would spend 60+ minutes at the gym—hitting the treadmill and/or elliptical, followed by a quick circuit with the machines, and another quick circuit of ab exercises. I was able to maintain my weight, and sometimes even lose weight if I decided to implement some sort of unhealthy, unrealistic diet plan 🤦🏼‍♀️ But I could never achieve the body transformation I was hoping for.
    .
    The frustration grew! The unhealthy, and completely unrealistic diet plans continued. That is until I found my first online health & fitness accountability group! It changed my results. It changed my mentality. It changed my motivation. It changed my LIFE! And it could change yours too!
    .
    Summer is around the corner—don’t wait until you go put on those shorts or bathing suit for the first time to decide to take control. Take control NOW! Think about how good you could feel if you started today!!! 💕
    .
    Comment below—I’M READY TO JOIN— if you want into my next accountability group! Let’s make this summer your best one yet! 🏖 👙 🚲 👗
  • 3 1 4 minutes ago
  • Today was a #BackDay (on Ice Cube rhythm) 💪💪💪
  • Today was a #BackDay (on Ice Cube rhythm) 💪💪💪
  • 61 5 8 minutes ago
  • tonight bootcampers 💪🏼 book on to wednesdays bootcamp by heading to our website - link in bio🎉
  • tonight bootcampers 💪🏼 book on to wednesdays bootcamp by heading to our website - link in bio🎉
  • 6 1 9 minutes ago
  • 💥 Aquí tienes el vídeo de esta receta 🤤 que te va a encantar 🙌🏻. No olvides seguir el hashtag #recetas2190 para ver mis mejores recetas 🤓👇🏻.
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Raíz de jengibre picado
Champiñones
Cebollino
Espinacas
1 batata pequeña
Calamares enteros
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Nota: calienta el horno a 190 grados e introduce la batata cortada a la mitad durante 15-20 minutos. Una vez esté blandita mézclalo con los ingredientes e introdúcelo dentro del calamar ya cocinado.
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🎯 Cuéntame en los comentarios que relleno le pondrías¿? 👇🏻
  • 💥 Aquí tienes el vídeo de esta receta 🤤 que te va a encantar 🙌🏻. No olvides seguir el hashtag #recetas2190 para ver mis mejores recetas 🤓👇🏻.
    .
    .
    Raíz de jengibre picado
    Champiñones
    Cebollino
    Espinacas
    1 batata pequeña
    Calamares enteros
    .
    .
    Nota: calienta el horno a 190 grados e introduce la batata cortada a la mitad durante 15-20 minutos. Una vez esté blandita mézclalo con los ingredientes e introdúcelo dentro del calamar ya cocinado.
    .
    .
    🎯 Cuéntame en los comentarios que relleno le pondrías¿? 👇🏻
  • 76 7 30 minutes ago
  • BODY SPRING CLEAN CHALLENGE DAY 1 – START WITH WHAT YOU EAT
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What you eat is very important – that goes without saying. Trouble is, what IS that? Clearly, there’s a lot of work to do in this area – helping my clients change what they eat and eat well to achieve their goals is what I do to earn a living. However, I want to give you an outline you can work with this week. Here’s what you’re aiming for...
_
• Eat regular meals. The ideal scenario is breakfast, lunch and dinner spaced four to five hours apart and with no snacks in between.
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• Focus on real food rather than processed food – that also means foods that are marketed as ‘healthy’ like breakfast cereals, low fat yoghurts, breakfast biscuits and breakfast drinks.
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• Eat a palm-sized amount of protein at each meal (meat, fish, seafood, or vegetarian proteins like tofu, beans or lentils).
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• Eat 5 portions of vegetables every day – this does not include potato.
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• Limit fruit to 2 portions a day and keep to those fruits grown in cooler climates, such as berries, cherries, apples, pears and plums, because those are lower in sugar (banana, mango, grapes and pineapple are high in sugar).
_
If your current diet is a long way from what I’m describing, it might be that you want to bring in a snack mid-morning or mid-way between lunch and your evening meal.
  • BODY SPRING CLEAN CHALLENGE DAY 1 – START WITH WHAT YOU EAT
    _
    What you eat is very important – that goes without saying. Trouble is, what IS that? Clearly, there’s a lot of work to do in this area – helping my clients change what they eat and eat well to achieve their goals is what I do to earn a living. However, I want to give you an outline you can work with this week. Here’s what you’re aiming for...
    _
    • Eat regular meals. The ideal scenario is breakfast, lunch and dinner spaced four to five hours apart and with no snacks in between.
    _
    • Focus on real food rather than processed food – that also means foods that are marketed as ‘healthy’ like breakfast cereals, low fat yoghurts, breakfast biscuits and breakfast drinks.
    _
    • Eat a palm-sized amount of protein at each meal (meat, fish, seafood, or vegetarian proteins like tofu, beans or lentils).
    _
    • Eat 5 portions of vegetables every day – this does not include potato.
    _
    • Limit fruit to 2 portions a day and keep to those fruits grown in cooler climates, such as berries, cherries, apples, pears and plums, because those are lower in sugar (banana, mango, grapes and pineapple are high in sugar).
    _
    If your current diet is a long way from what I’m describing, it might be that you want to bring in a snack mid-morning or mid-way between lunch and your evening meal.
  • 12 2 3 hours ago
  • Love my girl dog walk’s now baking me a birthday cake for tomoz. I 💚 her
  • Love my girl dog walk’s now baking me a birthday cake for tomoz. I 💚 her
  • 41 4 5 hours ago
  • Monday workout coming up 💪🏼
  • Monday workout coming up 💪🏼
  • 74 3 12 hours ago
  • Yesterday's pack lunch mum brought down while listening to a welsh band 🌞
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So so so much bread these past few days but it was weekend off 🐷 @violife_foods sliced cheese (I ripped some off, can you tell) with salad, cucumber and branston pickle 😋
  • Yesterday's pack lunch mum brought down while listening to a welsh band 🌞
    .
    .
    So so so much bread these past few days but it was weekend off 🐷 @violife_foods sliced cheese (I ripped some off, can you tell) with salad, cucumber and branston pickle 😋
  • 41 1 19 May, 2019
  • Fashion is the armour to survive reality of every day.....
I do chav with burbs & gold hoops ✌🏻😝 and Sophisticated 💥
  • Fashion is the armour to survive reality of every day.....
    I do chav with burbs & gold hoops ✌🏻😝 and Sophisticated 💥
  • 82 3 19 May, 2019
  • 🧡🖤💛
High waist lipstick trousers 💥
  • 🧡🖤💛
    High waist lipstick trousers 💥
  • 94 4 19 May, 2019
  • Trzeba dodać jakiś konkret z  majówki ☻
  • Trzeba dodać jakiś konkret z majówki ☻
  • 487 18 17 May, 2019
  • 1,012 45 15 May, 2019
  • Miało być na relację, ale  coś trzeba dodać 😂
  • Miało być na relację, ale coś trzeba dodać 😂
  • 1,133 46 14 May, 2019