Mmm, pumpkin waffles! 🎃 I've got to say, I'm really into pumpkin lately. Everybody goes crazy for pumpkin spice season, but that is usually attached to high fat, high sugar foods and drinks like lattes ☕ (380 cals), pumpkin pie 🥧 (300+ cals for a slice), and other unhealthy selections like cookies, doughnuts, etc.🍪🍩☠☠☠
Despite these not-so-nutritious options, pumpkin is actually really good for you! A single serving (1/3 of a cup) is a mere 20 calories, with zero fat, 70% of your daily dose of vitamin A, and packed full of fiber and other nutrients. Plus it's super dense, so I find that it keeps you feeling fuller for longer.
Another cool fact: pumpkin spice on its own is a guilt free seasoning. It contains a combination of spices to include ginger, cinnamon, nutmeg, and all spice, which ALL have health benefits and zero sugar and sodium.
So far this season I have enjoyed pumpkin spice energy bites, waffles, a loaf 🍞, pancakes 🥞, and my personal favorite, smoothies! All prepared in a healthy, low fat/low sugar way that provides actual nutrition.
So go to town with pumpkin this year, but do it the right way! They are in season and in their prime right now if you have a garden or know a local farmer. Or simply purchase canned pumpkin puree from the store, but just make sure it's not pumpkin pie filling. 🎃🎃🎃
Let's be honest—avocados are not only super popular right now, but they're also incredible nutritious!
🥑 Potassium (more than a banana, wow!).
🥑 Vitamin K, C, B, B6, and E. 🥑 Fiber.
🥑 Carotenoids lutein and zeaxanthin (eye health).
🥑 Heart-healthy fatty acids. 🥑 A perfect choice for babies transitioning to soft, solid foods.
Toast for breakfast, toast for lunch, toast for dinner, toast for snacking, toast for dessert...
Well damn toast! Aren’t you versatile?! You can throw almost any topping on and know that you have a good thing going for anytime of the day. This was my “toast for teaching Pilates” yesterday and I had to do it two ways.
🍎SWEET: local sourdough, @onobutter
cacao cashew butter (where are my chocolate lovers at?), apple slices, honey drizzle, and hemp seeds.
🥑SAVORY: local sourdough, smashed avocado, fresh lemon juice, extra virgin olive oil, microgreens, raw sunflower seeds, crushed red pepper flakes, black pepper, and everything but the bagel seasoning.
Sign on one British men's club "During the asparagus season, members are requested not to relieve themselves in the hat stand." 😆😆 When our bodies digest the vegetable, they break down the аsparagusic acid into a group of related sulfur-containing compounds and like garlic, skunk spray and odorized natural gas—these sulfur-containing molecules convey a powerful, typically unpleasant scent.
But only about one-quarter of the population appears to have the special gene that allows them to smell those compounds. So the issue isn't whether or not your pee is smelly - it's whether you're able to smell it. 😁
Paddock to plate 🍄 being able to pick these beauties from around my cabin was such a thrill!
These fun guys are the only plant source of vitamin D. Laying them out in the sunshine, gills up, for a couple of hours will boost their vit D content. Their DNA is more similar to humans than to plants (fact from @mikmac_paddywack
The time has come to meet your matcha. Sure, it makes ultra cozy lattes (that we’re sippin’ on repeat right now)... but there are lots of reasons to love this green, not-so-mean fighting machine. Read up on matcha's superfood health benefits on The Joya Life 🍵💪🏼💚 Link in bio. 📷: @the.simple.green
9 THINGS TO KNOW ABOUT EATING FRUIT
Ola mon juicy melon!
When I hear someone has been told fruit is unhealthy or will make you fat it makes my toes curl in pure dismay.
Sugar isn't actually bad for you if eaten in moderation in amongst a diet packed full of veggies and protein.
It becomes an issue if your intake becomes excessive which means you're lagging on your veggies and protein and or it takes you into a surplus.
An online client of mine was under the impression that the fruit was to blame for gaining weight because some not so “wise owl told her that eating fruit makes you gain fat nothing to do with a calorie surplus just fruit!
Seriously this madness needs to stop.
Fruit is a fabulous, nutrient dense and delicious morsel which is a gift from the food gods and is totally fine for most people to eat. (always exceptions)
Does fruit contain sugar? Yep it does but here's where I think people get confused.
EXCESSIVE added sugar/fructose consumption can have a negative health impact but this doesn't automatically mean that sugar is evil... key phrase IN EXCESS IN EXCESS IN EXCESS.
This information has lead some people making this kind of statement.
"Well fruit contains fructose therefore it is evil "no context, no looking at the facts just literal word association. -
By eating WHOLE fruit it is almost impossible to consume enough fructose to cause harm.
Fruit has aces chewing resistance meaning between the chewing and all the water and fibre it takes a while to eat and digest.
This means he fructose in fruit hits the liver slowly unlike when you down a bottle of coke/ fruit juice when it hits the liver fast. So in a healthy individual the body will happily deal with it
The absolute long and short of this is that fruit is an awesome on the go nutritious snack it's not not bad for you and you can totally eat it and still lose weight if everything else is in check.
I say to most clients 2-3 pieces a day 💪🏻 and more veg than fruit.
Should anyone try and tell you otherwise simply look them in the eye say thank you for your input, blow a big raspberry at them,then get back to enjoying your apple.🤗
Purple vs. Orange Sweet Potatoes
Have you ever wondered about the differences?
Thank you @thehealthylabel
, for sharing this photo and breaking down all the info below!
First, here are three similarities:
1️⃣ Both of these potatoes can act as a healthy natural food dye for cooking
2️⃣The fibre and potassium content means that they are low GI and assist with blood sugar control & blood pressure control
3️⃣ While the macronutrient content is pretty much identical, the color difference is important -
💜 PURPLE sweet potatoes contain anthocyanin, an antioxidant and phytonutrient which causes the brilliant purple color to appear. The greater amount of antioxidants in purple sweet potatoes has been linked with anti-inflammatory properties 💪🏼
🧡 ORANGE sweet potatoes contain beta-carotene, an antioxidant and phytonutrient responsible for the orange color. Beta-carotene supports vitamin A production in the body, which is essential for healthy skin and eye health 👁
#sweetpotato #carbs #health #foodfacts #healthyswap #healthyswaps #healthyfoods #healthyeating #healthytips #nutrients #eatrealfood #cooking #healthiswealth #healthylifestyle #lovefood #goodcarbs
❗️Entzündungshemmende Lebensmittel ❗️ Viele Volkskrankheiten wie z.B. Rheuma, Bluthochdruck, Diabetes, Herzerkrankungen uvm. haben dieselbe Ursache: Entzündungen im Körper!
Eine entzündungsfördernde Ernährung kann auch folgende Symptome mit sich tragen:
❌Müdigkeit ❌Kopfschmerzen ❌Leistungsverminderung ❌Schmerzen ❌Abgeschlagenheit uvm.
Mit einer entzündungshemmend es Ernährung können diese Symptome gelindert oder sogar geheilt werden.
Dazu gehören vor allem pflanzliche Lebensmittel. Eine komplette Liste mit den Lebensmitteln und weitere Infos über dieses Thema findet ihr auf meinem Blog. Den Link dazu findet ihr in meiner Bio 😊
Genießt euren Tag und euer Essen 😊💫
FitCat says: When you’re feeling a wee bit lethargic and your energy levels are low, don’t necessarily reach out for an unhealthy coffee hit (your 5th if the morning) .... check out these healthy energy boosters!! 😻💪👍#energyboosters #whoneedscoffee #foodfacts
My daily shot recipe!! 💥Get juicing #instagram
✔️Juice the first bit - 1 or 2 apples - depending how juicy
- 1/2 cup of root ginger
- 1/2 cup of root turmeric
- 1/2 a lemon 🍋 remove the skin but leave as much white bits on as possible
✔️Then stir in - A pinch of pepper
- A pinch of cinnamon
- 1/2 teaspoon of MCT OIL
- 1 tablespoon of Apple cider vinegar (ACV)
I recommend to double the recipe and keep in a stainless container to have over 3 shots through the day just as you would with tablets.
Now the fun bit, every ingredient in my shot recipe compliment each other to increase their power. Warning ⚠️ you will look at shots in a different way, pointless ingredients, fake promises. If I’m traveling or pushed for time then I drink awesome shots like @bumblezest
who are using science to benefit us.
A little insight to why I create such a concoction and things to look out for when you’re buying your healthy drinks.
1. Turmeric (Curcumin) is fat soluble. This means when using turmeric in a juice adding some coconut oil, nut oil or MCT will aid the digestion. It’s such a powerful ingredient you want to make sure your absorption is happening effectively and this is why I also add the black pepper. This increases the absorption by 2000% 🤯
2. Cinnamon (Ceylon) helps regulate blood sugar levels by increasing insulin sensitivity. I add cinnamon to the shot, my daily pancake and also my coffee. It also has has heaps of anti inflammatory properties too.
3. Ginger - Speeds up digestion, anti inflammatory, prevents nauseas and has powerful 💥 antioxidant properties.
4. ACV - full of digestive enzymes that aid the gut, kill nasties and help you burn fat
Start making this shot, benefit from so much natural goodness, build up your immune system and do your best to stay well all year round. •
#food #eatwell #health #buzzfeed #juce #foodfacts #foodie #feelgood #fitness #loveyourself #turmeric #ginger #shots #strongissexy #strongglow #livewell #nutritionist #nutrition #wellness #coach
RÖDBETSCHIA, BLÅBÄR AVOCADO, ÄPPLE och GRANATER
Vackert, fräscht, krämigt, krispigt och kroppsfriendly!
Rödbeta med nitrat och kväveoxid som slappnar av blodkärlen ökar syretransport och sänker högt blodtryck.
Chia för kalcium, omega3, massor av antiox och C-vitamin.
Blåbär för ben, brosk, nervsystem och blod. Massor av antiox, C-vitamin, mineraler och lutein för ögonen.
Avocado - hjälten - med ♥️-vänligaste fetter och lecitin för nervvävnad och lugnet. Mineraler. Basar kroppen och stärker knoppen.
Äpple som minskar blodfetter, sänker blodtryck och stabiliserar blodsocker.
Välj helst eko!... annars skala.
Och de älskade granaterna med sina många medicinska egenskaper.
Rikligt med fibrer i samtliga.
En gnutta salt on top.
Ju fler färger på tallriken desto gladare blir kroppen - o c h ögat! 🍀♥️😍#colourfulbreakfast #alcalinefood #healthystart #bodyfuel #beetroot #chia #pomegranate #tipoftheday #dailytip #morningfood #eatfriendly #noadditives #nowhitesugar #healthtips #foodfacts #breakfastlove #welleating #naturalfood #foodbalance #fruitandberries #rawbreakfast
✅ Stärkt das Immunsystem und beugt Erkältungen vor. Ingwer ist reich an ätherischen Ölen und Scharfstoffen. Diese heizen den Körper von innen auf und regen die Durchblutung an. ✅ Ingwer hat entzündungshemmende und schmerzlindernde Eigenschaften. So soll Ingwer auch effektiv Schmerzen lindern, die durch massive Muskelüberanstrengung verursacht wurden. ✅ Hilft bei Übelkeit, Magen-Darm-Beschwerden und Migräne. Die Scharfstoffe - Gingerole und Shogaole - kurbeln die Gallenproduktion an und beschleunigen somit die Fettverdauung. ✅ Die Inhaltsstoffe sollen auch bei Reiseübelkeit hilfreich sein. Sie sollen das flaue Gefühl im Magen sowie den Brechreiz lindern. ✅ Ingwer regt den Stoffwechsel an und erleichtert das Abnehmen.
🖊 how to establish baseline calorie needs 🖊
Get scales and weigh yourself daily first thing in the morning after being the toilet
Download a food tracking app
Read/scan food labels and input the data
Record serving sizes as accurately and honestly as possible
Avoid eating out if possible
Weigh foods when raw
Don’t forget liquids and cooking oils
Do this for 14 days and compare the data of calories consumed to the recorded data of your average weight
You’ve now established a calorie baseline. If you’ve put weight on reduce your food intake repeat the process
If your weight remained the same well done! you’ve found your MAINTENANCE calorie intake
If you’ve lost weight either great if that’s your goal or eat some more food if weight loss is not your target
#morningmotivation #education #nutrition #nutritionaleducation #personaltrainer #coach #onlinecoaching #foodfacts #bodyweight
Vietnamese rice paper rolls for ya!!
Packed full of goodness, literally, they weren’t easy to close 🤪
Kept it fresh and made it meatless today 🌏
☀️ It’s getting warmer, so refreshing meals like these are perfect. They seem light but man do they fill you up thanks to the following:
🥑 Healthy fat
As kiwis we eat A LOT of salt (salt is made up of sodium). Sodium when eaten in high amounts can increase our blood pressure 🙁
This is dangerous for our ♥️ in the long run.
Foods with high in salt or processed foods are the main contributor to this excessive salt intake (not so much what we add at the table) 🤭
Let’s try eat more fresh food like this ⬆️ and be mindful of salt content.
🙊 Soy sauce is super high in salt so this sauce was diluted (and jazzed up 💃🏼) with lemon juice, rice wine vinegar, sesame oil, ginger, garlic and honey.
Super excited for my fresh batch of homemade sauerkraut to be done!! 🤩 If you know me at all, then you know I totally geek out at fermented things 🤓 (its the little things right?! 🤷🏼♀️).
This concoction is enhanced with fresh ginger, herbs and veggies from the backyard 🍃, beets and fennel seed... so excited! It’s the perfect pairing with a burger patty 🍔, grilled chicken 🍗, over easy eggs 🍳, on salads 🥗 etc. 👌🏽
Best thing? It’s LOADED with amazing health benefits from probiotics which directly affects the gut. A healthy gut = a healthy brain and immune system! 👍🏽
Check out what the amazing Experience Life Magazine says about probiotics:👇🏽
“Our guts are filled with billions of good bacteria that help regulate our immune systems. When that bacteria is altered or destroyed by antibiotics, drugs and poor lifestyle, they can be degraded enough to cause disease and ill health. Probiotics can repopulate the gut’s healthy bacteria by adding billions of different strains of flora, thereby improving vitality and helping stave off chronic disease.”
So yeah... I’ll take another bite... or five 😋😉☺️
#yummy #fermentation #sauerkraut #homemade #diy #tastyfood #easy #realfood #rawfood #probiotics #fiber #guthealth #happytummy #brainhealth #foodismedicine #smile #photooftheday
😠STOP letting the weekend ruin your weight loss goals!! All too often I see individuals undo their weeks efforts - not realising why!!👊👊
Repost From : @think.nutrition
HOLY GUACAMOLE! 🥑 I just discovered the most amazing tip for keeping your guac from turning brown and I have to share it with you all!
Transfer your leftover guacamole to a bowl with a couple inches of room left on top after filled. Very gently, pour room temperature water directly over the guac so that it is completely submerged. Cover with plastic wrap (up to 3 days!) and when you’re ready to eat again just pour the water out and re-stir your guac. YUM! 😋