True morning bliss 💫 In my opinion a kickass green smoothie with all the goods🌿is the perfect way to start the day⭐️ Having some daily routines is a musthave skill to live a healthy + balanced life🌿⚡️🧘🏼♀️🧘🏼♀️
Good morning. Here’s next week’s menu.
We are doing a test run taking daily orders and we’re here to serve you. Simply order the evening before or at 9am on the day you want your lunch.
Our 5 meals for 10,000 naira deal is still on, simply order before 12 noon on Saturday for this option.
For more details, contact us via details in bio.
5 Tips To Manage Cravings
Restricting foods unnecessarily will ultimately lead to bingeing on them.
Here are some tips to help try to get your cravings under control.
1⃣️ - Delay. Set a timer for 10 minutes. Get a large glass of cool water and sip it. After the 10 minutes is up.
2⃣️ - Distract. Play your favourite music. Call a friend. My personal go-to is grabbing my headphones and going for a walk.
3⃣️ - Triggers. If I have a B&J in the house it's inevitable I will eat it. It's my 'trigger food'. 2 options:
- distance yourself - if you still go mad for it then don't buy it in the first place
4⃣️ - Breath. This comes with practice and honesty with yourself. Do you really really really really want it, or are you just being greedy?
5⃣ - Moderation. If done correctly this can be a game changer. It's something I drill into my clients as soon as possible. I'll tell my client to have what they crave, however, that doesn't mean eat the whole bloody thing! It means portion out a piece, put the rest away, sit down, and eat it slowly, enjoying it.
If you are in need of any hints, tips, and strategies then reach out and I will answer every message personally.
To sign up for personalised coaching, click the link in my bio 📲⬇
#cravingsatisfied #craving #cravings #crave
#fitnessgoal #dietplan #weightlosssupport #weightlossinspiration #weightlosstips #healthyeatinghabits #fatburning #fatburn #iifymwomen #iifymm #goalsaf
The G certainly doesn’t just stand for Gaz.. Loving the hubbys Green thumb! 😋
Give FALL A Warm Welcome And Cozy Up With 15% Off Savings On All Balsamic Vinegars and Olive Oils
This is what I do now. I keep everything cooked in front of me and keep going shamelessly. All meals, Two servings. If I absolutely love it, don't mind a third. Have an appetite for two. Can keep eating without feeling full.
A new way of eating!!! Bwahahaha loving it!! Sometimes my mom's face seems scared that I may finish a complete family's dinner.
Every morning you have two choices;
Continue to sleep with with that unhealthy lifestyle or wake up and start a healthy eating journey.
There will never be a perfect time to start, just get started with;
🔸What you can
🔸where you are & 🔸what you have.
As it takes time to see result and change, why not start now???
I dare you to embrace healthy eating today. .
Ok enough said, bring your focus back to this yummy soup which is great for dinner.
Broccoli + carrots + zucchini + coconut milk + seasonings ( garlic powder, curry, cube, chili pepper) + coconut oil 🔸place a pan on a cooker, add 1 tbspoon of coconut oil, when slightly heated, add onions + some curry, garlic powder and chili pepper. Leave to sauté for 5mins.
🔸add broccoli, carrots, zucchini slices in the pan and stir fry, add some seasoning cube (according to your taste bud). 🔸allow mix to simmer in for 3mibs, then add coconut milk and 1/2 a cup of water, let it simmer for 5/7mins then see if the taste is perfect for you, if not wait for another 2 mins and then it’s ready! 🔸you can also make a purée of it if you prefer it that way👉 to do this just place it in a blender after it’s ready and blend till it’s smooth.
This. Of course it’s important to eat healthy.. most of the time! If you find yourself obsessing over every little thing you eat, never letting yourself have a treat, or let go every once in awhile, then you might be suffering from Orthorexia. This is a newish eating disorder. Everything in moderation is my motto. Some go by the 80/20 rule: 80% of the time you eat organic, whole healthy foods, with limited sugar, and 20% of the time you let go- eat a muffin, have a glass of wine, enjoy a burger out. Repost from @sarahbnutrition #healthyeatinghabits #orthorexia #moderationnotdeprivation
SHOULD YOU BE DOING MORE?⠀
Tell me if you can relate:⠀
You're constantly thinking about whether your workouts are enough.⠀
Whether you should be doing more exercises, more reps, more sets, and even more workouts.⠀
You're also wondering whether you're doing enough recovery. ⠀
Should you be stretching more? ⠀
Foam rolling more? ⠀
And you're definitely not sure if you are eating "healthy" enough.⠀
Whether you should be eating more protein, drinking more water or eating more overall.⠀
I bet it does! ⠀
There is so much info out there, that you are feeling more confused and lost than ever about what and how much you should be doing.⠀
You are always thinking you should be doing more. ⠀
But do you really need to be?⠀
1⃣First off, stop comparing yourself to others and what they are doing. ⠀
Everybody's got their own shit going on in their lives, so don't expect to be able to do what someone else is doing. Just focus on you.⠀
2⃣ Stop and ask yourself, what is my goal or what are my intentions? Are you making progress towards them? Have you reached them yet? ⠀
If you aren't making any progress towards your goals, sometimes that might mean doing a bit more and other times it might actually mean scaling back or working smarter (sometimes you've got to do less to move forward!).⠀
3⃣ What is realistic and sustainable for YOU? ⠀
Instead of thinking you need to do more, use your energy to find a fitness routine and way of eating that is SUSTAINABLE and you actually LOVE.⠀
There are no right or wrongs when it comes to your fitness + nutrition. ⠀
No one magical way to do things.⠀
Focus on you, figure out what helps you make progress towards your goals, and find something that you love doing and you can stick with.⠀
Struggling to figure all of that out on your own? ⠀
Don't have the energy or time to do it?⠀
Send me a DM for coaching - where I figure all of that out for you, and you just get to have some fun 😁⠀
Easy Turkey Chili🌶
From pantry to bowl in less than an hour.
Now, that’s my kind of comfort food!
Recipe in comments! ⬇️
Repost From : @sheisstrong
Appreciation post for every community that has been a great support to me on my journey to live better everyday 😊
My Beautiful Friends and Family of Followers 💕
MKE Chronic Pain Support Program 💕
The Boss Body Group 💕
Krusaders Fitness Crew 💕
Female Boss Co 💕
World Wellness Clinic Stones Corner 💕
We all make amazing things happen everyday 😉
Winner, winner: white chicken chili dinner! 🍁 I don’t know about you but it feels much more like fall when I’m eating a soup that warms me up. This recipe is so simple, filling AND good for you! I adapted a recipe I found to make it fit my meal plan and it’s on the blog for you tonight! Link is in my bio! #fallrecipes #whitechickenchili #newblogpost
Food/Eating Update: So I took a poll on my IG Stories yesterday asking if I should do an experiment I been thinking about for a week or so now. And if you see the results I just posted on there, you’ll know that starting THIS Thursday, I’ll be going #veganforaweek
and only eating fruits, veggies, grains (my aim is mostly whole grains), plant based oils and foods, and drinking water, smoothies, and tea. I have never completely stopped eating animal product before. I have already transitioned to eating little to no dairy and I don’t eat red meat in general, but giving up chicken and turkey will be hard, even for a week. But the goal of this is to see if there are any significant physical (energy, digestion, metabolism, weight, sleep, skin, etc) and mental/emotional/ spiritual (focus, clarity, peace, mindfulness, consciousness) changes. I will also documenting my week-long journey on IG Stories and finish with a vlog at the end of the process. I would love anyone who’s vegan to give me some advice! I’m ready! #veganfood #veganforhealth #healthyeatinghabits #eatwellnaturally #afrogirllovely
Something that has helped me make fitness feel more like a lifestyle (and not a quick fix) was realizing that things don’t have to be perfect in order to see results.
For almost a year now, every single Wednesday my boyfriend and I get these delicious deli soup and sandwiches. (If you’re from my area- the sandwiches from fortinos 😍).
This is something I NEVER would have done in the past if I wanted to be on track. I felt I couldn’t have restaurant/store bought meals unless it was a cheat meal. I thought all my meals had to be home cooked by me and perfectly portioned out.
When we first started getting these, I was curious at first if it would slow down progress because I was leaning out at the time - it didn’t! So this has made it even more sustainable because I can still do regular activities and be on track. All you have to do is balance it with your caloric intake for the rest of the day, and it’s such a great sustainable approach that anyone can learn how to take. 🤗
Guess what popped up on my Facebook memories? One year ago today was when I signed up for IRONMAN Mont Tremblant. Knowing that the new year would mean increased swimming, biking & running I had a short window to focus on strength and nutrition.
I had a goal to lose 10 pounds - that’s one pound a week. Totally doable, right? I knew I had the right tools because I had already lost 20 last winter. As luck would have it, that was when I was invited to a leadership accountability group. Who doesn’t need a little extra support during the holidays?
So I made that commitment to myself and leaned on the support of my team. I picked a strength program with a balanced nutrition plan because I wasn’t giving up my carbs! And I just followed right along. Even after 2 years I love how it’s all spelled out for me. No thinking, just doing. Just another training plan.
I lost 5 pounds on the scale, but got so toned and strong. I improved my HIM time by 25 minutes and became an Ironman!
What should do in 2019? Not sure, but I need to be ready. I was so thankful for that group that I’ve decided to run my own 30 days of Thankfulness accountability group. Whether you want to lose weight, increase strength or just maintain where you’re at, I’ll share the tools and tips that got me across the finish line. Hit me up for details because spaces are limited and they will go fast!
And no...you don’t have to be a triathlete to join. I love helping anyone who is committed to their health!
Final Product : Low Carb Jambalaya
2 stalks of celery
1 green bell pepper
2 yellow bell peppers
1 purple onion
8oz of turkey sausage
1lb of shredded buffalo chicken
1 8oz container of tomato sauce
1 8oz container of tomato paste
Let’s talk cashews! One of my favorite ingredients I keep stocked in our kitchen. Why? They are so versatile! From chocolate blueberry cheesecake, creamy queso sauce, homemade granola bars to today’s FALL inspired recipe [Smoked Pumpkin Cashew Dip🍁] I’m convinced this is one of the best ingredients to experiment with!
½ c raw cashews, soaked in water (overnight)
1 c plain, unsweetened almond milk
1 c pumpkin purée
1/2 c nutritional yeast
2 tsp pumpkin spice
2 tbsp smoked paprika
2 tsp cumin
1 tsp garlic powder
1 tsp sea salt
*add additional spices & salt to taste
* Drain the soaked cashews. * Add all ingredients to blender. * Blend for 1-2 minutes. * Warm sauce or serve cold w/ tortilla chips, pita bread, veggies or gluten-free crackers
Have a shake in pink..... If you are a field tech (like me) and get a chance to make a quick pit-stop at home then have a delicious shake. Makes the day enjoyable....👍🏻😊
Si tiene tiempo de pegarse una pasada por su casa durante el dia.....tomese un Shake...disfrutelo.
#enjoythejourney #deliciousshakes #healthyeatinghabits #purposeinpink
i feel a cold or something creeping, there's a tightness/heaviness in my throat. so loading up on foods with nutrients to support my immune system & MOVING .
lots of water either with lemon & sea salt or in teas throughout the day. need to hydrate to make sure things are able to move about & not get stuck!
foods high in zinc (like shellfish & red meat) to give a boost to my immune system. these foods are also high in b vitamins!!!
variety of healthy fats (like ghee & anchovies) to stimulate bile & ensure i am properly detoxing & able to poop (bile helps stimulate peristalsis)
RAN for the first time in idk a long ass time! our lymphatic system relies on movement. it isn't like our blood that has our heart to pump it throughout our body. i haven't moved much the past few days (seriously less than 4K steps, if that), so even tho i really wanted to take a nap, i knew it would be more beneficial to run outside for 20 minutes
what are your go tos when you feel like your coming down with something?
My house smells glorious. Roasting cinnamon sweet potatoes and parmesan garlic butternut squash. 💕 Can’t wait.
Iced protein coffee
Yes please!!! I used to be a Starbucks addict but which learned the amount of sugar and calories were not helping me get to my goals.
I still occasionally slow myself a treat of Carmel macchiato.
Until now.... Now, he have iced mocha, with 15 grams of protein and only 2 grams of sugar.
Now we get to have our coffee drinks and lose weight too!! Stop into @westside_louisville
to try some or message me to get your own!
Um, tag a buddy who would like this recipe. That is all...
And by doing that you’ll get it too. ✌🏻
SICILIAN RICE BALL CASSEROLE⠀
2 cups uncooked long grain rice⠀
1 3/4 teaspoons kosher salt⠀
1 (2.5 oz) sweet Italian sausage link, casing removed⠀
10 oz (.65 lbs) 93% lean ground turkey⠀
1/4 cup onion, minced⠀
5 oz frozen peas⠀
2 cups homemade tomato sauce⠀
1 large egg, 1 egg white⠀
1/2 cup pecorino romano (or parmesan)⠀
4 tbsp seasoned bread crumbs, divided⠀
1 1/4 cup shredded part skim mozzarella⠀
fresh parsley or basil, if desired⠀
Cook rice with 1 teaspoon kosher salt according to package directions. Set aside to cool.⠀
Meanwhile, sauté sausage meat; cook until brown breaking up into pieces with a wooden spoon as it cooks. Add turkey and onions and cook until browned, breaking up as it cooks.⠀
Season with 3/4 teaspoon salt and black pepper to taste, then add peas and 1 cup sauce; simmer on low, covered, about 20 minutes.⠀
Preheat oven to 400°F.⠀
In a large bowl combine cooked rice, pecorino romano, eggs, and 1/2 cup tomato sauce and mix well. Rice should be a bit sticky.⠀
Spray a 9 x 13 casserole dish with cooking spray, making sure to spray sides too. Add 2 tbsp breadcrumbs to the dish and roll around to coat the bottom and sides.⠀
Take half of the rice mixture (a little more if needed) and cover the bottom of the dish and up the sides; press to form the bottom layer. Fill with the meat and peas.⠀
Top with 3/4 cup mozzarella cheese.⠀
Cover with remaining rice and press until even. Top with remaining sauce, remaining 2 tbsp breadcrumbs, and remaining 1/2 cup mozzarella.⠀
Cover with foil and bake 30 minutes, until hot. Garnish with parsley or basil if desired, cut into 8 pieces and serve.⠀
Julia’s Healthy Italian⠀
All images and text ©Gina Homolka for Skinnytaste.⠀
#healthyhabits #healthymeal #healthymeals #healthyhabit #healthyfoods #healthygirl #healthyfamily #healthywife #healthynotskinny #portioncontrol #fuelyourbody
#makingchanges #struggleisreal #helpingothers #yourchoice #weightlosssupport #weightlossinspiration #weightlosscommunity #weightlossgoals #fatlossjourney #healthyeatinghabits #healthyeatingideas #healthyeatinglifestyle #healthyeatingmadeeasy #fitrecipes #lifestylechan
I made this gorgeous breakfast smoothie bowl with the guidelines set out in the #thehse
. It's based on plant based proteins.
💕1/2 cup blueberries (frozen works best), 💕1/2 cup coconut milk, 💕2Tbs chia seeds, 💕1Tbs organic oats, 💕1/3 cup sunflower seeds, 💕1Tsp each of Maca powder, cocoa powder, ground flax seeds, coconut oil! .
Blend it all together and decorate with coconut, cocoa nibs, almonds 🦄
🧚♀️ If getting on top of your health and wellness is something you have been thinking of. Now is the time!!!!🦄🧚♀️🍍💕
Message me or comment below for more details 🍓🍍🦄
Food plays such a huge roll in our lives ...
Food is used by people for many reasons other than true hunger. It’s so important to pay attention to this! .
Some people eat;
😰 when they are sad .
🎉 celebrating .
🛒 at the market and see something that’s looks good!
😴 overtired .
🍪for pleasure .
🍿 mindlessly watching TV
✈️ exploring different foods from different cultures .
⏰ because they think it’s time to eat .
🚴🏻♂️ and some for fuel .
What are reasons that you eat besides true hunger?