Want a yummy healthy *Gluten Free, Dairy Free, Grain Free* snack for you and the kids?...thought so... here you go!⠀
*Note here's a link to a plant based protein powder that I use, love and recommend, a special recipe ingredient...ENJOY!⠀
What your plate should look like. At least half your plate should be full of veggies. Yes, I said half. A 1/4 of it should be a good quality protein (grass fed, wild caught, free range, ect) and the other 1/4 should be either a whole grain or legume which provide a lot of fiber. But if you’re not into legumes or would rather not eat wheat/gluten then add some good fats. I was all out of avocados 🥑 but I’d definitely would add a good fat or drizzle my veggies with olive oil. Although not shown on the photo I usually cook my protein with coconut oil. Another good fat are nuts which I usually have as a snack. #nubianutrition #foodplate #goodfat #qualityprotein #complexcarbs #veggiesgalore #somefruit
Let’s talk healthy eggs 🥚 🥚 🥚. Eggs from hens who forage or eat a varied diet vs hens who consume a processed ‘mash’ or ‘all vegetarian feed’ lay eggs that have higher levels of omega 3 fatty acids and that are just more nutrient dense than their ‘conventional’ counterparts. Same goes for the quality of the meat of animals who eat what they’ve evolved to eat (I.e. grass fed cows). I was just marveling at how much sturdier the egg shells of, basically, healthier hens that eat as they should are. Healthier animals =healthier meat/fats/eggs=healthier humans who consume them. #bettereggs #healthyeats #forageandgrass #asnatureintended #grassfed #qualityprotein #pastureraised #freerange #cluckcluck #dietitiansofinstagram #dietitian
--Do you have trouble falling asleep or staying asleep? --Are you fatigued in the the morning even after several hours of sleep? --Is caffeine needed to start your morning and again during the day to keep you going? --Do you experience difficult PMS symptoms like mood swings, angry outbursts, and energy crashes? --Are you experiencing fertility issues?
If you answered YES to the above, your hormones, which play a major role in controlling appetite, weight, mood, libido, energy and more, are likely needing some balance.
When functioning properly, endocrine glands produce the precise amount of each hormone needed for various body processes. Unfortunately, those glands are becoming more and more stressed due to our fast-paced modern lifestyles (the busy-ness of our days, the food we eat, the harsh chemicals we have in our products, the sleep we get...don't get...) and the body is crying out for attention. ...
As a Functional Diagnostic Nutrition Practitioner, I work with clients to do this on an individual basis, but here are some general suggestions that will benefit everyone looking to improve overall wellness...
*eat a nutrient-dense diet of healthy fats, quality protein, vegetables and fruit *avoid processed sugar and refined carbohydrates that metabolize as sugar in the body *engage in regular exercise that is enjoyable and gentle to the body *learn to manage stress (work, relationships, finances are thought of most commonly, but stress also comes from processed food, smoking, alcohol use, toxic products, constant medication use) *get consistent, high-quality sleep *use natural supplementation from essential oils and quality supplements that will support the body as it finds a natural balance ...
You deserve wellness and vitality, friend. You DO!
#knowbetterdobetter #healthyhormones #healthyadrenals #nutritionmatters #sleepmatters #movementmatters #educated #empowered #wellnesspractitioner #fdnp #oilyhome #justplants #thieveshouseholdcleaner #essentialoils #younglivingessentialoils #healthyfats #qualityprotein #vegetables #fruit #filteredwater #whole30 #paleo #thrive
All our products are made right here on the beautiful Mornington Peninsula - with locally sourced and organic ingredients 🌱☀️
Good gut health is proving to be more important than previously thought. It can help with everything from digestive, brain 🧠 , and heart ♥️ health to your ability to lose or maintain your desired weight ⚖️
Five Steps to Good Gut Health
And THIS is why my homemade cookies are so hard to duplicate 😜
I use the MRE not for shakes but to create snacks and meals that taste out of this world. It’s a complex of various dehydrated Whole Foods like dehydrated sweet potato, dehydrated goji, rice, egg, beef isolate and salmon. Ingredients depend on the flavor you choose. I love and trust this product so it’s worth every penny!
#redcon1 #mre #carbsmatter #realwholefoods #qualityprotein #nobloat #allthat #cookies
Are you getting enough protein?
Research shows that we should pay attention to our protein sources a bit more. Studies show animal proteins make up the richest quality of protein sources.
Sounds like a no brainer, right? Animal proteins consist of complete proteins aka essential amino acids. Essential amino acids are aminos that cannot be made from the human body.
Vegetables, with the exception of Quinoa, Beans, & Nuts, offer non-essential amino acids: amino acids that can be made by the body.
Protein quality is essentially based off the Bioavailability: the degree to which a nutrient can be absorbed by the body. The more the protein can be absorbed, the better.
I categorized plant based proteins, as non-essential instead of low quality, because plant based proteins are still important and should not make you lessen your intake of it.
Key takeaway: although animal protein is considered high quality, research also shows that meat has a lot of saturated fat. Therefore, make sure you get your protein source from a balance mix of meats and plants. Combining a mix of incomplete proteins (plant-based source) can create complete proteins👍🏾.
#QualityProtein #ProteinSources #BalancedMeals #Nutrition #NutritionalCoaching #NutritionalGuidance #PlantBasedProtein #Protein #NASMCPT #ACECertified #OJFit
Sometimes I look in the fridge and see that there’s not much there, and not only that but what I have doesn’t appeal to my eyes OR my mouth! So what to do?
In these moments, I look inward. What does my body want? What has proven in the past to see me through the next few hours feeling satiated and energetic? Today it was a a quick sauté of carrots and broccoli in olive oil. Sometimes I’ll scramble an egg to go with it. Today I’m choosing Wild Planet brand sardines (which are meaty and delicious!)..
The surprising thing is that when I do this, the food I make ends up being really quite yummy and often very pretty, like the orange and green of my carrots and broccoli. #winning
When you get the signals that it’s time to eat and nothing appeals, take a few moments to tap into what will serve your body well. Mindful eating in action!
#mindfulness #mindfuleating #tastyfood #healthyfats #eatyourveggies #healthyfood #qualityprotein #micronutrients #prettyfood
WHAT MAKES A QUALITY PROTEIN? 🤔🤷♀️🤷♂️
This might be something you take for granted. A protein is a protein, after all? Or maybe you're vegan and prefer vegetable 🥦 proteins or struggle with dairy-based proteins 🥛. Maybe you're a fan of whey protein isolate or maybe you think whey concentrate is good enough. Maybe you're a fan of a particular brand. 🤯
How do you know 🤔...I mean REALLY know the truth of what makes a quality protein? The answer is simple and it's not about our opinion: there's an objective test that determines the quality of protein. 😎🙌
Actually, there are quite a few different tests out there, but an older one called PDCAAS - the Protein Digestibility Corrected Amino Acid Score - was the generally accepted industry standard adopted around 1993. It's now considered outdated and in its place is something called the Digestible Indispensable Amino Acid Score, or DIAAS. DIAAS measures the "true nutritional value" of a protein for humans.
So why such a high score for REAAL? 💪 Other protein supplements MAY have all 9 essential amino acids required to build muscle, but even if they do, they have a bunch of other stuff that gets in the way -- fillers, non-essential aminos, thickeners and so on. 😲
REAAL consists of the right aminos 👍 at the right ratios 👍, and very little else to interfere with the mechanics of muscle building. This is why a concentrated dose of something that works extremely efficiently is FAR better than a bigger pile of whey or vegetable protein that might look like more on the surface, but really is nowhere near as effective or cost effective.
Simply put, there is no better protein for muscle building and maintenance than patented REAAL technology! 💪💪💪💪💪
So my #fittip
is- get yourself some @reaalmuscle
😉 cuz it actually works! Want to try it? Well you can use my code RICHARDS10 for 10% off and free shipping! —
#BuildMuscleFaster #fitlife #QualityProtein #REAALprotein #PerfectProtein #reaalrevolution #reaalfit #reaalreason #reaalmuscle #reaalresults #muscle #eaa #eaas #recovery #supplements #nutrition #fitspo #itsreaal #fitness #bodygoals #fitness
Biologische Wertigkeit.. die Proteinqualität Das bedeutet, die Eiweißaufnahme lässt sich dadurch steigern, dass man bestimmte tierische und pflanzliche Eiweißlieferanten gleichzeitig mit einer Mahlzeit aufnimmt. ⤵️Die biologische Wertigkeit eines Proteins wird in Zahlen ausgedrückt, wobei als Referenzwert das Vollei dient, dem eine biologische Wertigkeit von 100 zugeteilt wurde. Die biologische Wertigkeit einer zentraleuropäische Mischkost beträgt ca. 80 % #biologischewertigkeit #qualityprotein #gesundheit
pilates Биологической ценностью...это качество белка. Это означает, что потребление белка можно увеличить, добавляя в пищу определенные источники животного и растительного белка одновременно. ⤵️Биологическая ценность белка выражается в числах, контрольной величиной является целое яйцо, которому была присвоена биологическая ценность 100. Биологическая ценность среднеевропейской смешанной диеты составляет около80%.надеюсь кому-то будет интересно и полезно 😊#биологическаяценность #правильноепитание #здоровье
Wellness Wednesday Tip 💡
Have you ever looked at the kind of protein you consume? 🤔 This chart is a real eye-opener.
Before I found the right nutritional system, I was consuming protein mostly in the middleamd really towards bottom of this chart. 🥵. My husband is allergic to many of the proteins on the top!
Side effects: tired, no energy, more fat, less lean muscle. 🥵
Remember, illnesses, migraines, digestive/gut issues, disease thrive in acidic bodies. 🥵
Most of the protein I consume now in my program is undenatured whey protein, which is listed at the very top. 🏋🏼♂️😎😊😃😁 Side effects: better sleep, more energy, less fat, more lean muscle. It is what our bodies crave and want. 😱 Acidic bodies = Unhealthy. 🏋🏼♂️ Alkaline bodies = Healthy.😊😁😃
Just a farm girl strugglin' to live in the big city 🤠
Most days I feel pretty overwhelmed by all of the noise and the people. I miss wide-open spaces and being able to see the sky. I miss the darkness at night. I miss the animals. But most of all, I miss the food! 🍎
I miss organic fruits and vegetables coming straight out of our garden, and I miss the quality protein! Eggs that are so big and orange from happy chickens who spend their days strutting around the farm picking at bugs and compost. I miss driving around the corner to buy meat from a local farmer. I miss the confidence of knowing exactly where my meat came from, how it was treated, what it was fed...
Because the truth is, most meat you will find at the store is conventionally raised on factory farms. These farms are willing to feed the animals whatever will fatten them up the quickest and cheapest which often means feeding them grains (which these animals were not made to eat) as well shocking substances like bad candy and poop. On top of that, the animals are often pumped with antibiotics to fatten them faster (side note, those antibiotics that fatten them up also fatten us up), to help them eat things they're not supposed to, and to control diseases from overly crowded raising spaces. ** These animals are not healthy and their meat isn't healthy for us either! As a christian who cares about this world and the critters in it as well as my own health...whenever possible I do not support this factory farming industry.
1) Support a local farmer! Buy from someone you know is treating the animals well and is feeding them good things.
2) If #1
is not an option...look for labels that say “organic,” “certified humane” or “pasture-raised.”
3) Go for quality over quantity. Quality meat will be more expensive. So eat quality meats a couple times per week and then eat cheaper sources of protein like eggs, greek yogurt, and tempeh.
The animals and your body will thank you 😘
Source: Dr. Mark Hyman
One thing I am passionate about is food sourcing, but, it’s SO expensive to eat well sometimes when it comes to sourcing protein from sustainable sources.
We have a local butcher here who believes that food shouldn’t be wasted and every now and then he puts 350$+ worth of meat on sale for 150$ and calls them “freezer boxes”. You have to be quick to snag them because they always sell out!
The beef is AAA-certified and the chicken and pork are locally raised and harvested. Shopping bargains and sales are a great way to save your family money without compromising on taste and quality. It makes me feel good when I see my family eating high quality protein and veg and we are so blessed to live where we do, surrounded by fertile, agricultural lands, dairy farms and not too far from a lot of ranches. In the summer months, seafood will be abundant and, again, we’re lucky to live so close to the ocean and to have rivers that support some of the largest fish runs in the world. I LOVE where we live! Source your communities! You might be impressed with what you find! Talk to the business who support local farmers and shop their sales.
#thirftymom #local #wwmoms #wwfamily #wwlife #ww #wwcanada #wwapp #wwonline #qualityprotein #supernaturalbritishcolumbia #weightlosseats #wwfoodjournal #wwfooddiary
Making high quality protein the central part of your diet is key for your health. Not all protein is created equally and remember that you are eating what the animal you are eating ate! If they ate crap (gmo corn and grains sprayed with pesticides) well guess what? You are now eating it too. I recommend organic AND grass fed/pastured meats whenever possible for this reason and many other reasons like giving back to the land and soil and supporting local farmers and the local economy. Get to know your farmer and their practices.
Alternate sources of protein are fine but be aware of the fact that you have to eat a lot more to get enough protein and this will increase your total caloric intake.
To estimate your basic protein requirements I suggest dividing your body weight in pounds in half and eating that amount of grams of protein per day at a MINIMUM. The more active you are the more you need. So if you weigh 150 lbs your minimum requirement would be 75 grams a day assuming you were sedentary. The total amount you need ultimately depends on your goals but start with the above and go from there.
#protein #diet #proteinsource #grassfed #qualitymatters #nutrientdensity #organic #regenerativeagriculture #local #localeconomy #soilhealth #givebacktotheearth #farming #pastureraised #paleo #keto #healthy #bestself #muscle #qualityprotein #carnivore #carnivorediet
One of my top favorite here being the Filippino style BBQ chicken, yumm.