What are the benefits of weight training for women? 🤔🏋🏽♀️⠀
Trust me, there are plenty.. and they aren’t all looks orientated believe it or not 🤷🏼♀️⠀
Benefits include: ⠀
❣️ improved bone density - decrease risk of osteoporosis ⠀
❣️ can improve self esteem and confidence, enhance mood and reduce stress ⠀
❣️ improve posture and reduce back pain ⠀
❣️ lose fat quicker due to increased muscle mass - muscle burns more calories than fat (for each pound of muscle you gain, you’ll burn 35 to 50 more calories per day😱) ⠀
❣️ increased strength ⠀
The list goes on.. 📝⠀
It’s important to remember the way you look isn’t everything.. if you are solely exercising for aesthetics then you are going to hit a bump in the road at some point 🙄🤷🏼♀️⠀
Weight train for the things you can’t see too.. exercise for your mind, body and soul ☺️❤️
Been waiting on my marks for what seems like FOREVER... in reality only since submission on 22nd October have I been checking twice or even thrice daily my email inbox.. not impatient at all 🙄🙄🤣🤣 And eventually it arrives with a big fat well done you've passed with 85% and comments like you've clearly understood and demonstrated your knowledge of this course, well done 💪💪💪 get in!!! Can now officially call myself a NUTRITION ADVISOR... 😁😁😁 so pleased I've passed as it's something I'm very passionate about for lots of reasons... 1 being I ❤ food 😂😂 look out for the new year as I'll be putting this knowledge in to good practice... For now I'm going to enjoy the rest of my holidays...thanks @futurefittraining
for your help and putting on the course...another one ticked off the list
#nutrition #foodlover #nutritionadvisor #foodinspo #nutritionadvice #food #eatwell #passed #goals
The nutrient highly associated with healthy bones, but it also helps with blood clotting and muscle function. I recommend to take Vitamin D along with calcium. Why’s that? Vitamin D aids in the absorption of calcium, so basically it helps your body to get more of the calcium you’re intaking.
I recommend athletes ensure to intake calcium as more calcium is used during weight lifting and caloric restriction. I also recommend women, in general, intake calcium as it can help with PMS symptoms. Men, y’all need it to, just in lower amounts than us women.
Calcium can be found in foods like milk, yogurt, broccoli, and kale. Foods like spinach and arugula also have a good amount of calcium; however, since those greens contain oxalate, the calcium in them is not as bioavailable, so be aware of that if those have been your main sources of calcium! If that’s the case for you, a calcium supplement would be a better option.
DO YOU TRACK YOUR MACROS?
I’m not a believer in counting calories but I do believe in tracking your macronutrients (macros).
Macronutrients are the nutrients needed by your body, in large amounts, for growth, energy and to function properly.
There are 3 types of macronutrients: fats, protein and carbohydrates.
Macro counting is more effective for weight loss than counting calories.
I tracked my macros and weighed food for a long time but don’t any more as you eventually learn how to eyeball proper portion sizes.
Weighing your food will ensure you take in the right amount of macros.
Counting calories can only tell you how many calories you’ve taken in.
It doesn’t tell you if you’ve taken in the right kind calories, which can be a problem. As all calories are not created equal.
For example, a chocolate bar has approximately 230 calories but so does a vegetarian bowl. But which one is the better source of nutrients and calories?
To maintain, lose or even gain weight, it’s best to rely on tracking macros to ensure you’re eating correctly. It will cause you to be aware of exactly where your calories are coming from.
Typically, a simple macro ratio to follow would be: 30% of your daily caloric intake would from healthy fats, 30% would be from a lean protein source, and 40% from complex carbs.
However, you should be eating according to your specific needs and body type (Ectomorph, Endomorph or Mesomorph) therefore, your macro ratio may be different from this example.
When you start eating for your body type and tracking macros, you’ll be amazed at how quickly you can achieve your fitness goals.
If you’d like a customized workout and nutritional plan for your specific body type please DM me.....I’d love to help!
#macros #macrocounting #weightlossjourney #fatlossjourney #fatlosstips #nutritiontips #nutritiontip #calories #caloriecounting #womenhelpingwomen #getlean #eatsmart #losingweight #losingweightjourney #nutritionadvice #womenwithmuscle #muscleandhealth #diettips #fitnessover40 #fitover40 #over40fitness
Do you struggle with IBS? Problems with the digestive system are unfortunately becoming more and more common. However, a lot of people with IBS actually have something called SIBO.
For more information read my blog on IBS on my website: http://www.healthybe.co.uk/
I don’t think I can ever be completely ‘healed’ or ‘cured’. ⠀
Everyday I have to choose to recovery, choose to eat, choose not to give in to the numbers in my head- I’m really tired. But I’m also far happier than when I was actively engaging in detrimental behaviors ❤️ ⠀
Some days you’ll be so exhausted and feel like the sky is crashing down and you’ll want to go back to what feels safe- whether that be restriction or any form of dieting or even binging. These days are what really challenge you and make you grow- but you don’t have to do it alone ✨ I promise talking to someone will make you feel so much better 💌⠀
And if you don’t want to talk to someone you know: please feel free to message me,, I know how it feels 🦋
Ever heard the phrase ‘eat the rainbow’? And no unfortunately I’m not referring to skittles.. 🙄🌈 ⠀
Phytonutrients are natural chemicals or compounds produced by plants. They have antioxidant and anti-inflammatory properties that can help support a healthy body❤️🧡💚💜⠀
Different coloured fruit and vegetables provide different health properties:⠀
💚 Green -help keep eyes healthy and protect from certain types of cancer ⠀
💜 Purple/ blue - healthy blood pressure, reduce risk of heart disease, improve memory function and lower risk of cancer⠀
❤️ Red - risk of heart attacks and certain types of cancer, most notably prostate cancer⠀
🧡 Orange/ yellow - Vitamin A is integral for vision and immune function, as well as skin and bone health, can reduce the risk of heart disease and cancer; can also improve immune system function ⠀
💟 White - contain the chemical allicin, which may help lower cholesterol and blood pressure as well as reduce the risk of stomach cancer and heart disease⠀
By eating a variety of colours, this will ensure you obtain all your essential nutrients🙏🏽⠀
Diet and exercise go hand in hand when trying to achieve fat loss/ increased muscle mass - a balanced diet keeps your energy levels high and provides you with the correct nutrients, which in turn provides you with a good basis for a solid exercise routine 🏋🏽♀️🏃🏽♀️
✨I commonly hear "sugar is bad", "sugar causes cancer". It's NOT the enemy!
Not only is cutting out sugar near impossible, it removes a whole group of foods that are there for satisfaction and the joy of eating🍫🍪🍩🍿🍰🧁🍦🍨. It will likely backfire at some point, resulting in a feeling of being out of control and bingeing on the sugary foods!
For those that struggle with their relationship with food and resonate with swinging between restriction and bingeing, giving yourself permission to eat these foods, can remove the intense desire of wanting to eat them. Ultimately, allowing some sugar foods into your life in moderation, can reduce prevent the constant swinging from restriction to bingeing.
👩🏻🏫I have teamed up with Registered Dietitians Rav, Penny and Vicky @spoonfulofscience
who have busted the myth around sugar and cancer. Here is what they have to say:
"There’s no evidence that following a “sugar-free” diet lowers the risk of getting cancer, or boosts the chances of surviving if you are diagnosed with cancer.
🦠All cells (healthy or cancer) need glucose & there’s no way of telling our bodies what cells to direct the sugar to."
🍬What about artificial sweeteners and cancer? There is no strong evidence in humans to suggest that artificially sweetened low-calorie drinks, such as diet soft drinks, are a cause of cancer. Earlier cancer scares linked with certain sweeteners have been discredited.
🍭Their favourite resources for diet & lifestyle in cancer are produced by the world cancer research fund @wcrfuk.
You can follow Registered Dietitians Vicky, Penny & Rav @spoonfulofscience
for more information on other diets & cancer.
Thank you! 💕
О мышечном восстановлении✔
Для активного роста и созранения мышечной массы нужны не только отказные прогрессирующие тренировки и профицит калорий, но и восстановление и отдых. Об этом по пунктам. Некоторые оказались новыми и для меня. Топ восстановительных процедур: .
✔Режим тренировок с днями отдыха (для роста не убиваем каждый день в щале одну и ту же мышечную группу), это понятно и банально. Каждую мышечную группу достаточно тренировать 1-2 раза в неделю, но до отказа. Остальное - восстановление и отдых, работа над другими целеаыми группами. При похудении, сушке и доработке формы (дефиниция) подход другой. .
✔Кардио или легкая плио нагрузка без весов в качестве интенсивного отдыха. Улучшает циркуляцию крови, выводит продукты распада, способствует заживлению микротравм мышечных волокон. Но, есть риск ухудшить ситуацию , если травма серьезная.
✔Массаж. Ручной, вакуумный, триггерным валиком и мячом. Без разницы - одно из лучших средств миостимуляции, намного превосходящий электро-мио (EMS), к тому же при грамотной работе почти нивелируюший риски дальнейших микротравм, что не могу сказать об ЭМС. Работа по триггерным точкам снимает гипертонус в мышечных тканях, расслабляет связки, разгружаем позвоночник. Работа с мышцами в целом расслабляет ткани, способствует оттоку лимфы, продуктов распада в мышцах, приводит их в нормальное положение из сокращенного (после силовых). .
✔Контрастные ванны или погружение в холодную воду. А вот здесь я удивилась, изучив исследования !!!!
Оказывается, сауна и горячие ванны намного уступают по восстановительному эффекту холодным или контрастным! Приоритет у холодных с температурой воды от 5 до 20градусов, времени погружения от 2 до 10 минут. Эффект - сужение сосудов, снижение температуры ядра тела, что эффективно тормозит воспалительные процессы, которые скадем так вставляются под действием повышения температуры тела. То есть аналогия с холодным компрессом на ушиб скажем, а не нагревание пораженного участка. Соответственно и при растяжении мышц, микротравмах и тд работает та же самая система. А не как мы любим тепло и грелка :) Кстати, ПХВ (погружение в холодную воду) считается одним из лучших (помимо питания⬇️⬇️⬇️
I can't believe the amount of nutrition advice that gets given to people from their gyms. ♀
🚩Meal plans are diet in disguise.
🚩Counting macros is obsessive and unsustainable. 🚩 Weighing your food in plain craziness.
Gyms are meant to be helping people eat healthily, not teaching them seriously disordered eating patterns.
It is so messed up. Hum itnay saal parhein aur end pe ap ye krdein?
My friends - If your fitness trainer is not qualified nutritionist or dietitian, then its no different from taking nutrition advice from your hairdresser who is interested in health. You either have qualifications or you don't.
You need to be a little skeptical. 🤗
Dear trainers, when people will ask me to prescribe them excercise plans, I won't. No much how much they will insist. Please do what you are skilled for. I know there are many people out there asking for weight loss and eating habits. When this happens, its an awesome opportunity to explain how you can help with excercise, movement, energy and feeling good. Then refer them to a qualified nutrition professional or hire a nutritionist for your gym. Do not make them drink protein shakes or end their carbs. This ain't going to help their health.
You give money for your gym memberships. Go to a professional dietician and get yourself a proper diet plan won't be that expensive.
Kuch reham karo. #Amnaaaiqbal
#healthnotdiets #nutritionadvice #nutritionistinthemaking #blogger #influencer #advice #nutritionist #dietician #gymchallenge #macros #dietindisguise #Food #lahorepakistan
Yes, that little trip at the beginning of this week affected my development. Kind of expected that.... Even though I stuck to my diet (prepped everything before hand, travelled with more food than clothes 😂) had a bit more rest day than I meant to have 🙄 not even talking about sleeping patterns... But nooow I'm back to my routines💪 full power again! No more getaways for me!! 15 weeks to goooo!! Let's do this💪
decided he wanted to introduce some interval training to his own after seeing some on Instagram. Kered then decided afterwards that he never wants to do any form of interval training ever again. 💪😂
You done excellent for your first time bud!
If anyone else fancies giving it a try then here you go.
▪️10 press ups
▪️6 x tyre push
▪️10 barbell shoulder press
▪️6 x sprints
▪️10 x goblet squats
Complete 4 to 5 times and rest for 1 to 2 minutes between each round 💪😎
Le nouvel an, c'est un peu comme un #nouveaudepart
. L'occasion de prendre de bonnes résolutions, de se fixer de nouveaux objectifs. .
Quels sont tes objectifs pour 2019?
Tu veux que les choses soient vraiment différentes de 2018?
Tu veux te prendre en main et atteindre tes objectifs de poids?
Tu en as assez de cette situation, tu veux que les choses changent et te sentir bien dans ton corps? .
Qu'est-ce que tu attends pour passer à l'action????
Il n'y a pas de baguette magique.
Il va falloir passer à l'action : rééquilibrer ton alimentation et te remettre en activité.
Et si tu sais que tu auras du mal à tenir sur le long terme, n'hésites à demander de l'aide d'un professionnel. .
Si tu veux que je t'accompagne pour atteindre tes objectifs de poids, tout en mangeant sainement, contacte moi en mp. Nous prendrons rdv pour un appel diagnostic GRATUIT.
Good morning! Join me for a 9 Day Nutrition Challenge. 😀
From December 15 till December 23 I challenge myself to be mindful of what I eat, and to focus on nutrient rich meals. Breakfast. Lunch. Dinner. Snacks. I'll post an update on Sunday, Monday, Wednesday, Friday and then on Sunday again! 👍
People in the fitness field whom I find have useful insights on nutrition:
Check out what they have to say; I found these #nutritionexpert
helped my on my #fitnessjourney
// I just follow good advice! .
Remember to live well!
Your friend Toby
#nutritions #nutritional #nutritionclub #nutritionsportive #nutritionblogger
Melbourne - a foodie's dream! There is always somewhere different to try and our nutritionist is forever on the look out to try somewhere new. Today's brunch was at @old.man.drew
and let's just say if you're plant + food obsessed, then you'll love this spot!
A n g u l a r C h e i l i t i s
. . .
Otherwise also known as swollen and often bilateral patches in the corner of your mouth. Angular cheilitus is a form of fungal infection.
If you have ever had such thing - you would know it takes a looot of patience and time for your mouth to heal. Something i can personally relate too. It happens all too often when not drinking enough fluid - as one if its common but relatively easily preventable risk factors is dehydration.
Other modifiable risk factors include:
* Nutrient deficiencies (Vitamin B2, iron, zinc)
Medical conditions can also put you at higher risk, including:
* Xerostomia (dry mouth)
* Blood cancer
* Down syndrome
* Kidney, liver, lung or pancreatic cancer
* Compromised immunity and malabsorption conditions;
* Sjogrens syndrome
* Crohn’s disease
* Ulcerative colitis
Uncontrolled diabeties also is a common risk factor, and predisposes one to its frequent recurrence. This can be directly due to the symptoms of excessive urination as well as dehydration. However due to such individuals having too much glucose in the blood, this can be another explanation. Extra glucose can make a breeding ground for the fungi, candida. Diabeties also weakens ones immune system, meaning the condition can lurk around for some time for such. Its recommended for those with diabeties to take their insulin correctly.
Thankfully, angular cheilitis can be prevented for all, with the following tips:
* Eat well (incorporate minimal refined and unrefined sugar consumption).
* Consume an adequate amount of; B vitamins (dark green leafy vegetables, wholegrains, legumes) especially Vitamin B2 (Yogurt, quinoa, peas, nuts, seeds), zinc (pumpkin seeds, shellfish, chickpeas, lentils) and iron (tofu, cashews, spinach, swiss chard, sulphur free apricots). This will help strengthen immunity while correct underlying nutritional deficiencies.
* Exercise (to further strengthen the immune system) * Steer clear of eggs. Instead of starving yeast and candida they feed and accelerate the growth of such, while promote inflammation. They are far from what they are deemed to be. (Post continued in comments)
Busy as ever but I promise I HAVE been cooking!!
Needed a quick and easy meal tonight because we're heading out to see Christmas lights tonight! This easy pizza soup hit the spot!!🍕🍕🍕
Check out my stories to see how I made it!
Welcome to my fitness page, I'm going to try to keep the introduction short and sweet. My name is Chris Lindsay and this is my story. I started my journey towards the end of December 2016. I weighed a total of 336lbs. During that time of my life I was going through a lot. Job termination, career hunting after college graduation, sitting out a full year from athletics due to a different views between my college coaches and I, stress, anxiety, depression, etc. When I became a Sr. in college I grew lazy since I no longer had to wake up early for practices and workouts, just focus on class work and sleeping....like a lot of sleeping. I dealt with body shaming from co-workers and friends which lowered my self esteem a lot and left me extremely depressed. It got to the point where my mother told me I needed to loss my weight....and so began my fitness journey. Fast forward to January 2018; I began to notice major physical, mental, and emotional changes with me and I was loving it. My breathing was better, I avoided certain foods, I stuck with a regimen, and the rest was history. But I wasn't fully satisfied, I wanted to improve more, sure we dropped 60lbs of body fat but I wanted to see if I can go lower. I started doing research online by following fitness and nutrition enthusiasts, health studies, etc. to find room for improvement. So I then changed up my routine both with my workouts and nutrition. Today. Since I started I've lost a total of 80lbs but I've hit a plateau. I'm in the phase now of trying to push past it without adding supplements to my nutrition. While I do notice improvements in my physical appearance, I'm still not satisfied because I know there is more drive in me. Throughout this page I'll incorporate my workouts and hopefully can get some great advice along the way.
Let the journey continue.
The sun is shining, its a good day to have a good day! Happy Saturday! 🍌🥑🍒
Snack bars can be a quick and easy way to fuel your body especially when you are on the go. There are hundreds of different bars out there but they are certainly not created equal.
What to look for in snack bar:
✅ No Added Sugar
✅ Healthy Fats and Protein
✅ Whole Food Ingredients - not a list of 20 things you can't pronounce
✅ No additives .
RX, Lara, & Epic bars are a few of the healthy, whole food bars on the market. They can be more expensive than a Cliff bar but you get what you pay for. With these 3 bars you are getting protein, healthy fats, carbs, no added sugar, and short ingredient lists.
What do you look for in snack bar?
If you don’t sacrifice what you want, what you want becomes the sacrifice🤷🏼♀️
Life is all about balance.. but sometimes you just have to put your goals first☝🏼
You’re going to come across times in life where you just have to say no to what you think it is you want.. ⠀⠀⠀⠀⠀
• say no to that social event to get some work done • don’t have that piece of cake for your work colleagues birthday ⠀⠀⠀⠀
• if you’re going on a night out then opt not to drink if it’s going to affect your goals ⠀⠀⠀⠀⠀
Sometimes you’ve just got to put yourself first if you want to achieve your goals 🙏🏽
And that’s okay☺️
At the end of the day, you are your main priority.. and time is the most important thing, so invest sometime in yourself and your aspirations will become a reality 🌟
Think of a time you’ve sacrificed your goals for something less important, comment below 👇🏼
You this holiday? ✋🏻
Definitely can be a lot of us! But it doesn’t have to be!
Let’s face it, we’re more than likely not going to eat perfect over the holidays. Who does?
But, that doesn’t mean we have to overdo it either! Here’s a few tips that will hopefully help you out!
1. Try to choose the lower calorie food options
2. Chew slowly. Enjoy your food and your time with family and friends. Eating slower will lead to less overall calories eaten.
3. Stop eating when you’re 80-85% full. Not when you’re stuffed 😂
Enjoy your holidays, family/friend time & your food! Just keep it in check and don’t gorge...too much 😉
I'm jumping in today with this tip: If you're trying to stay healthy or take charge of your weight, eating enough fiber is a prime strategy. ⠀
- Eating a fiber-rich diet encourages weight loss and makes it easier to maintain a healthier weight⠀
- Fiber helps keep your digestive system humming along, so you feel better and less bloated⠀
- Fiber provides the food source to the collection of healthy bacteria in your gut, which are important for keeping your immune system strong and defending you from viruses and harmful bacteria⠀
✅ For the best results, include fiber from a variety of sources: Beans, nuts seeds, fruits, veggies are whole grains are real food sources of fiber. (1/3 of an avocado has 3 grams; you need at least 25 g of fiber per day.) These foods also provide a lot of enjoyment and satisfaction in meals and snacks!🥦🍓🥑🍍⠀
❗️If you're not used to eating fiber-rich foods, go slow at first and be sure to drink plenty of water as you're upping your intake. This will help minimize any unwanted symptoms that can come from increasing your fiber intake too quickly. ⠀
Have a great weekend, everyone, and don't forget to eat your fiber-rich foods! 💛⠀
👉👉Do you feel like it's easy to meet your fiber targets or do you need some easy, enjoyable suggestions?👇⠀
Vegan food is boring, limiting, bland and an insufficient source of protein? What??? .
I have heard do many excuses why vegan isn't "for me", but the reality is if you are eating a balanced diet, you eat vegan food all the time.... and it is actually even used to give meats you eat more flavor. .
Balanced plant based meals provide nutrient dense food that is high in fiber and have almost no saturated fats.. which is perfect for combating and reversing heart disease and diabetes and chronic inflammation. I have also recently found in my journey that plant based meals encourage the growth of good bacteria in the gut, which further increases the serotonin in the body and helps balance hormone production.
Vegan food has changed my life in so many incredible ways and has been a huge eye opener to an incredible world of delicious food and powerful healing!
#pho #veggiepho #vegan #veganism #nutrition #nutritionAdvice #veganbeauty #veganbabe #food #asian #veganFood #healthyLiving #healthyvegan #healthy #goodFood #dietitian #diet #eat #eating #yummy
10 MIN EATS🍽
Whipped this up in 10 minutes thanks to @traderjoes.
If you can get locally sourced items from a farm near you, do it. Sometimes you can’t and that’s why TJs is one of those clutch stores for always having quality products at a cheaper price than most grocery stores
Chana Masala, lentils, green beans on top of riced cauliflower. I sautéed the green beans first, then I added the cauliflower, mixed in the lentils and Chana masala and let it simmer together for 2 minutes✍️ Quick, easy and vegan 🌱
💥TAG A FRIEND WHO NEEDS TO SEE THIS 💥
GIRL ON THE LEFT🙅🏼♀️
✖️Would workout to "burn calories" in attempts to lose weight
✖️Would eat less during the week (especially carbs) to try to "be good"
✖️Thought that drinking alcohol in excess on would help with stress
✖️Thought that her body was the problem and that it was working against her
GIRL ON THE RIGHT🙋🏼♀️
✖️Works out to move her body and enjoys the movement
✖️Enjoys carbs at EVERY meal and snack (in addition to protein & fat)
✖️Has coping mechanisms to help de-stress
✖️Understands that our diet-culture is the problem
✖️Honors her body and trusts that her body is on her team
As a registered dietitian with @dietitiansofpalmvalley
my relationship with food has drastically evolved throughout my life. What is your relationship with food and exercise like?⤵️
Already missing beach workouts and sunshine!🤸🏻♂️🌞
Although I love warm weather I try not to complain when it’s snowing or cold in #CLE
I’m a firm believer in creating your own reality. I surround myself with meaningful relationships and pour myself into a job that I love so that I create my own sunshine and a life that I’m obsessed with.
Maybe you think my ignorance is bliss but I’d rather stay here in my own world I’m creating✨🙇🏻♀️
My Arbonne PURE30 just arrived and I could not be more excited!! I’ll be all set to live healthy and happy starting on January 7th!! This month’s pack comes with free eye masks! So your eyes will be healthy and happy too!!
✨Today I have the lovely Sharmain! She is a Sport and Clinical Dietitian who runs a private clinic in South West London.
Sharmain says: “I am usually touted by ‘friends’ on Facebook who have gotten involved with multi-level marketing supplement companies e.g. Isagenix, herbal life etc., who claim that a normal diet is insufficient to meet your daily nutritional needs and contains poisonous fertilisers etc. Instead you should supplement on ‘XXX’ supplement. 🤔😒”
💊Sorry to break it to you, but if you are a healthy individual, without any specific nutritional deficiencies, you should be able to get all of the essential nutrients that your body needs through a well balanced diet.
The risk of taking unnecessary supplements? Interaction with other drugs, especially when taking herbal remedies, a build up of fat soluble vitamins in our body which could result in toxicity (Vitamins A, D, E and K), and money 💵 down the drain.
Her favourite resource is “examine.com, which provides independent reliable research based advice around taking supplements. It helpful to navigate the facts around potential benefits, how to take them and also any risks/safety issues in an impartial informative way.”
☀️ Having said that, there are some exceptions. That is Vitamin D, which is only made in our skin following exposure to the sun and it’s difficult to obtain from our diet alone. Therefore, in winter months in the UK, the government recommend adults and children over the age of 1 take a 10ug Vitamin D supplement each day.
There are further exceptions - Those who follow a vegan 🌱 diet, who are pregnant 🤰 or breastfeeding 🤱 , children aged 6 months to 5 years and those at higher risk of vitamin D deficiency (darker skin, those who don’t see much sun, and those who cover up when outdoors. However, always seek individual advice from a professional before taking any supplements!
You can get in touch by emailing Sharmain at Sharmaindiet@outlook.com
or following her @dietconsultantlondon
Thanks Sharmain! 💕
Weekend's upon us, not even talking about Christmas madness!! Christmas parties, dinners, early celebrations!! 👇👇What do you do to keep yourself healthy this period of the year?
1️⃣ No one can judge you when you have prefences! Mine is that I don't #overeat
just because I've got company.
2️⃣Everyone should respect the choices you've made so if you choose to not to eat the whole meal that's in front of you that's absolutely fine.
3️⃣ Don't try to please others. Get as much as you NEED😉
🤓 Work breaks mean a chocolate green smoothie is needed!! .
🥬 Even my snacks are balanced whenever possible including protein, fibre, healthy fat and greens.
👩🏼🎓 Studying is so important, not only for our growth but also our brain health! I love studying and as I’m beginning to start work on my Masters, that means a lot more on my plate but also the need for a bit of ‘me time’!
👩🍳 One of the ways I practice self-care is by spending time in my kitchen and that’s how I love to spend my breaks. .
🙋🏼♀️ I’m curious to know - how do you spend your breaks?
Harvest! We actually go ripe #pomegranates
from our garden yesterday... my wife and I have been working on getting a decent piece of fruit out of that garden for 3 years. #persistenceoverresistance
wins every time. 🍊🍊
Why pomegranate? Well aside from the fact that I was told it grows like a weed and I’d have a very tough time killing it with my lack of gardening skills... this fruit is high in antioxidants, helps with digestion, is anti-inflammatory, promotes healthy heart function, is a good source of vitamin C and also tastes great as a topping on salads, oatmeal, in a smoothie, and so forth. 🍊🍊
Why do you eat what you eat? I think all too often we just grab and go without being truly mindful of ‘why’. Just doing a quick google search on a particular food can tell you loads about what it’s doing for you once you eat it. Start small and grow from there to the nutritious lifestyle you want to lead. 🍊🍊
See link in bio to subscribe to my monthly newsletter!!Photo credit @sara_np_30
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DOUBLE TAP TO SHOW LOVE AND TAG FRIENDS AND FAMILY!👆🏻👆🏽👆🏿😃
Hit 300 kg (660 lbs) for 2 reps which is a new 2-rep PB 💪🏿✅
Another small step towards entering the 700 lbs club 😤
I’m not picking on this publication, but it seems everywhere is this language and tone of ‘survival’ of the holiday season. After many years of learning, growth, failures...I’m going to make a bold statement (for me) and say this language needs to change/evolve/stop. We don’t need to ‘survive’ food or ‘beat’ or ‘battle’ the holiday season.
The words we use help to shape the mindset, which contributes to our approach, decisions, and actions. I see much more nutrition success in my clients who change their (mental) language / mindset to one that is positively framed and empowered.
More of my thoughts on holiday eating are on the blog (link in Bio)...If you can survive it. 😜😂 #nosurvivalgame #holiday #holidayseason #nutrition #nutritionadvice #languagematters #mindset #growthmindset #empowerment #food #nutritionmechanic
🥞🥣 Is breakfast THE MOST important meal of the day? 🍳🥐
If you have pancakes for breakfast, then yes. Absolutely‼️
👉For real though, breakfast is just another meal, which litteraly, breaks the fast from not eating during the night.
❓Is it okay to skip breakfast❓
Well, if you don't feel hunger when you wake up and have no problem fasting until noon (with maybe a little snack before lunch), then go for it. 🤷
The problem arises, when people, consciously or unconsciously, overeats because they think they "missed" some calories by skipping breakfast.
Or if you get so hungry, from skipping breakfast, that you overeat.
Basically eat whenever you feel hunger but if you have tendencies to overeat, you might need to structure it with planned meals, such as breakfast, lunch and dinner ☝️
#weightloss #workout #breakfast #intermittentfasting #intermittenfasting #fasting #fatloss #balancedeating #balanceddiet #balanceddieting #balancednotclean #cleaneating #fitish #fitfamdk #fitfamuk #fitfam #nutritionadvice #nutrition #food #foody #foodblogger #foodgram #foodheaven #foodography #foodpic
Did you know that chestnuts are the only nuts that contain vitamin C? Most people associate them with making Brussels sprouts more appealing, but actually they're a delicious and versatile food on their own. To discover more—including my favourite ways to eat them—click the link in my bio. Happy Friday (and Happy nearly Christmas)!