Afternoon snuggles and getting prepped for my support group that begins tomorrow. 😊 ⠀⠀⠀
We’re diving into a nutrition focused program that tackles the mindset when it comes to food. 🥦🍅🥕 The course is taught by a registered dietitian nutritionist who has used these simple principles to lose 100lbs herself 👏🏻 and has helped thousands of others take control of their food choices and lose weight as well. 🙌🏻 Without counting calories or restricting your diet! 🍕🍩
If you’re interested in learning more or joining us shoot me a message and I’ll send over more info.
Paleo blueberry + lemon muffins 🍋😍 these beauties turned out delicious, on the crumbly side but still delicious! ❤️ fun fact? I've actually made this recipe before using a bit of coconut flour, and that turned into a dry + crumbly mess, so don't sub! Have you had any coconut flour mishaps?
➕1 1/2 cup almond flour ➕1 egg
➕1/2 almond yogurt ➕1 lemon ➕3 cdas coconut sugar ➕1/4 cup monk fruit ➕1/4 coconut butter(melted)
➕1 tbsp coconut oil ➕1/2 cup almond milk ➕1/2 tsp baking powder ➕3/4 cup fresh blueberries 🌿mix the yogurt, sugars, egg, juiced lemon, coconut oil and butter. 🌿add in the blueberries and dry ingredients.🌿Bake at 350 for 25-30 min. Yields 8. 🌿Glaze is lemon + honey and coconut butter.
Muffins paleo de limon y blueberries! ❤️ quedaron deli, se desbaratan medio facil pero el sabor me encanto! 🍋🍓. Tip...no vayan the a usar harina de coco para sustitur la de almendra, quedan fatal 🤣🤣🤣.
➕1 taza y media harina de almendra ➕1/2 cdita polvo para hornear ➕1 limon amarillo ➕3 cdas azucar de coco ➕1/4 taza monk fruit ➕1 taza de blueberries ➕1/4 taza mantequilla de coco ➕1 cda aceite de coco ➕1/2 taza de leche de almendra 🌿mezclar todo y hornear a 350 por 25-30 min. -
My idea of junk food has changed. This isn’t the best choice for me personally, as I don’t deal with oats (even if they’re gluten free) and after being off dairy for a few months, I’ve realized I don’t really need most of it. But sometimes, you want all the tasty goodies and you don’t feel badly about it. For me, this was a treat and I enjoyed it by the pool. Here’s to hoping I don’t break out later. 😂🤷🏻♀️ #vacationallieverwanted#biochemicalindividuality#glutenfree#refinedsugarfree @siggisdairy whole milk plain Greek yogurt @purely_elizabeth gluten free blueberry hemp granola @navitasorganics unsweetened cacao nibs @wholefoods organic raw almond butter, organic blueberries. 💙
I always loved tortillas and wraps, but it is so challenging to find them in stores with ingredients up to my standards. That's why I make my own, and you can too!
In this photo is a gluten free plant based tortilla. Super simple and minimal ingredients!
Egg or soaked chia or flax seeds
Sprouted almond flour
I just form it and pop it into the dehydrator, but if you don't have a dehydrator you can use the oven as well.
Hark! I know they are veggie haters out there. Wearing sunglasses that block out chlorophyll, are you? Sigh. Ok. I can work with this.
It’s ALWAYS better to eat a vegetable in its unadultered state. However, it’s better to have veggie juiced and spent money/lost a bit of fiber than to never have veggied at all. If you simply refuse to consume anything green, there are options.
Your body doesn’t register fullness from liquids as well as it does from solids. SO, you could easily chug 16 ounces of veggie juice laden with sugars, and be none the fuller, but you would be quite satiated if you ate a bunch of carrots. There’s no evidence that drinking juice is any “better” for you than eating veggies in the raw. If you are going to opt for a juice/smoothie, here are some guidelines:
✔Avoid any fruit juices. Choose fruit puree instead.
✔Don’t add agave, honey, molasses, etc. Try raw stevia.
✔Try to limit your smoothie/juice to two servings of vegetables at a time (that’s about 1 cup of leafy greens or chopped veggies)
✔For flavor, add ginger, turmeric, cinnamon, mint, basil or other spices
✔Use whole vegetables/fruits when possible instead of their juice
✔Choose unsweetened milk alternatives, kefir, plain yogurt, or organic raw nut butters/nuts as a fat source; remember; you must have fat with your veggies to liberate the fat-soluble nutrients! ✨Want the non-gimmicky nutritional truth delivered straight to your inbox from a team of Registered Dietitians?.. Click the link in my bio and hit 'Meal Plans' to join our VIP Essence Cocoon Club!
Image shared from @greenjuicerecipes
🎉Day Four! We're halfway there!⠀⠀⠀⠀⠀⠀⠀⠀⠀
Today's the day we really get to make it happen. It's time to shop and prep.🔪⠀⠀⠀⠀⠀⠀⠀⠀⠀
But before you go, we need talk about sugar in all its various disguises.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Don't shoot the messenger! Thank me instead.⠀⠀⠀⠀⠀⠀⠀⠀⠀
👿Sugar is evil. It’s like chards of glass flying through your veins and feeds cancer.⠀⠀⠀⠀⠀⠀⠀⠀⠀
The number one thing you can do to improve your diet and “Eat Better” is to eradicate sugar.⠀⠀⠀⠀⠀⠀⠀⠀⠀
We need to get back to the days when sugar was a special treat, not an everyday occurrence.⠀⠀⠀⠀⠀⠀⠀⠀⠀
You'll learn more when you read the Day 4 Action Guide: Shop and Prep. Link to FREE challenge in bio above.⠀⠀⠀⠀⠀⠀⠀⠀⠀
🎬I'll teach you how to get the most bang for your buck at the grocery store during today's Facebook live training at 8:30 am Pacific / 11:30 am Eastern. Join me over at WinnersOnFacebook.com⠀⠀⠀⠀⠀⠀⠀⠀⠀
Be sure to join me live so I can answer any questions you have.⠀⠀⠀⠀⠀⠀⠀⠀⠀
_ _ _ _ _ _ _ _⠀⠀⠀⠀⠀⠀⠀⠀⠀
PS: Did you reserve your spot for the special training The Missing Link between knowing what to do and actually doing it? 7DayEatBetterChallenge.com/the-missing-link
I had a ton of pizza last night for dinner so you know what that means...
Continuing on the next day as usual because it’s important to eat junk foods in moderation and mental health is just as important as physical health. 🍕
When you eat healthy, you feel better. Life is all about feelings. We're all different and unique, but the one thing that we all have in common is wanting to be happy.
What you eat has a lot to do with your feelings. Some will claim that they feel good when they're allowing themselves to eat junk or sugar. Junk food and sugar is messing up your whole digestive system and your blood sugar levels, which is closely related to your emotions. .
Compare your energy level after eating a healthy meal vs an unhealthy meal. How do you feel? Remember that food is supposed to give you energy. If you're getting tired or sleepy after eating, maybe you should look at your eating habits.
A popular quote going around these days is: "Do what makes you happy". I couldn't think of anything better than starting with eating healthy. I love the feeling of being happy! That is one of my biggest life goals - to create momentum of happiness every day. I can tell you that it's has a lot to do with what I eat. #gogreen#goplantbased#govegan
Healthy is so much more than weight. It’s being balanced in all things 😇 But I am proud to say I have shaved off nearly 20 pounds since August of last year. 🙌🏻 I went off the radar last summer, I stop taking pictures, stopped posting on social media, and I wanted to quit caring about myself. I was eating lots of processed/fast foods, eating a huge amounts of carbs and drinking lots of sugar because I was working two jobs. I did what I had to to stay alive. Then, after buying a nice scale to match my bathroom, I stepped on for the first time in weeks. 😱😰😭 I lost it. Something had to change. The gym I had joined in Feb of 2016 started seeing more of me, and I started Keto. I realized that wasn’t going to work out for me because avoiding ALL carbs was costing me too much money, especially after just losing my job 🤑 PS Almond flour is stupid expensive ya’ll. So I started a whole foods diet three months ago. My goal was to eat things that didn’t have barcodes. IT WORKED AND IT WAS EASY ON MY WALLET. Surprise, veggies are cheaper than freezer food❗️This has been such a wonderful experience for me. 🤗 I learned I could run again, and I COULD be happy with my body. Now I understand so much of what was happening to me, I was addicted. I don’t mean to be a preacher but sugar, simple and complex, is addicting! Our bodies were designed to seek this food because it is the easiest fuel for your body to process!! 🤔 After keto, I don’t crave sugar the way I did before, and now instead I get my sweet tooth off on things like bananas and watermelon, and choose rice or sweet potatoes over pasta and bread. I have so much more to go but weight has slowly dropped off, and STAYED off. I have learned to push my body, and started intermittent fasting. At first it was hard, but I was going to work without lunch for 8 hours and then coming home to eat dinner, so there was no opportunity to eat before then. Now I’m down to one meal a day, or two very small ones within a couple of hours.
I’m nowhere near my goal physique. But I just jumped from 70-to-go to now 50-to-go!
Hot porridge 😋 We just love a warm bowl of oats on these crisp mornings! Oats are a great source of vitamins, minerals, fiber and antioxidants & when you top your porridge with other goodies, you've got yourself a delicious bowl of nutrition 💪 📷 A classic bowl of porridge by @carolinetrickeydietitian
It took several years, nutrition school and lots of practice before I started to feel 100% comfortable eating what was good for me, regardless of outside pressures from friends/family/society. It’s hard. I get it. Keep going. Society is slowly changing, and we are going to be the force behind that change!! #junkfoodisnotnormalfood#processedfoodisnotfood#wholefoods#wholefoodsdiet
Throwin' it back to my first LIVE (gasp) TV interview with the adorable @kellynbc6 on @nbc6inthemix while we BREAK DOWN BREAKFAST (wiki wiki). Here's the gist:
🦋 you need an #essenceapproved PROTEIN for sustaining satiety (egg [WITH YOLK] 🍳 raw nut butter, organic grass-fed yogurt, 🐄 cheese, cottage cheese, #essenceapproved protein powder)
🦋 perfect opportunity for a FRUIT / VEGGIE 🥒strawberry(a veggie with the eggs, a fruit with all else) for complex starch, fiber, phytochemicals, and flavor
🦋 a moderate amount of #essenceapproved fat 🥜 (this may come from the egg/nut butter/yogurt/cottage cheese endemically but you'll need to supplement with some fat if you're still fat-less here)
🦋 if you can swing it with your nutrition goals (which are completely customized and determined by a #registereddietitian ), you can have complex starch, like sprouted grains, buckwheat, oats, quinoa [yep - quinoa porridge, y'all], or beans
Tag a friend who could use some #essenceapproved breakfast assistance 🍳
Being plant-based isn’t really that hard for me because there are pretty fantastic substitutes if you just get creative! Enter: Cauliflower Wings.
I used to LOVE buffalo wings - but it actually had nothing to do with the chicken, and everything to do with the hot sauce + dumping something spicy into ranch🤤 The best recipe I’ve found is from @minimalistbaker. Still need to work on getting a good crust, but honestly this is so good with homemade ranch that I pretty much don’t care. Also love having our herb garden up and running again so I can use fresh dill and parsley in the ranch dressing.
HEY 👋🏻 All!
Hope you are all having a wonderful weekend and long weekend for my fellow Canadian 🇨🇦 friends!
Excited 😁 to share that I just revised my online Holistic Health & Lifestyle Coaching Services 🙌🏻!
+ made a few website tweaks ✅!
When we work together 👯♀️we will get to:
> introducing more, whole foods 🥑🥦🥥 into your diet
> increasing your energy💥, naturally🌿
> reducing pesky cravings
> reducing feelings of anxiousness and stress
> learn what foods 🥑🥥 love your body inside + out
> focus on the health of your gut - yes, that could mean healthy, happy poops 💩 lol or more energy and less moodiness 😲!
✨If you are interested in working with me on a one on one basis, please head to my site (link in bio!)👆🏻for all the deets + you’ll find the link to book a FREE 20 min Discovery Call ☎️!
—> This gives you a chance to see if we would be a good fit to work together and the opportunity to share what you are looking for help with.
If there’s someone you know that is looking for some help, share this with them. Let’s support each other and spread the love ❤️ !
Can’t wait to support and guide ✨you in your health journey.
We're keeping it low key and cozy this rainy morning. Sleeping in, simple food, music, and lots of cuddles. We'll leave the yard projects and gardening for later this weekend.
💙 mct oil
❤️ @genuinehealth fermented vegan vanilla protein powder
💛 coconut milk
🍓”Make Life Berry Sweet."🍓
Say adios to refined sugars or make the effort to cut back. White sugar spikes your blood sugars, floods your body with excess insulin and taxes your immune system. You can still indulge in sweets — as an occasional treat (define what that means for you as it's easy to get carried away). 🤦🏻♀️
What about sweeteners? DKY that sweeteners are 300 times more sweet than sugar? Yes, you won’t be getting calories from your diet soda, but when you drink it regularly, you’re feeding that sweet tooth and cravings are likely to kick in. I think it's best to focus on lessoning the preference for sweetness day by day. Enjoy the abundance of nature's candy! 🍃✨
Rethink Refined Sugar with my top tips:
✅ Add a pinch of cinnamon in your morning coffee. Not only will it add subtle sweetness but also antioxidants with zero calories.
✅When making snack bars, oatmeal cookies, and other desserts, opt for cranberries, dates or apple sauce instead of refined sugar.
✅Top your bowl of oatmeal or cereal with your favorite fruit.
✅Enjoy fruit for dessert instead of cookies or pastries.
✅Keep an eye on those condiments (ketchup, barbecue sauce, salad dressings) and opt for easy DIY options such as salsa, chutneys or even mustard or hot sauce.
💫 You get back from your body what you put in. Including nourishing foods in your diet can make all the difference to your diabetes management, and in the way you feel. There's so much more that I share in my 30-page FREE Diabetes Starter Kit to help you get started on your health journey (link in bio) .💕
YAY for Saturday! The weekend is here so let's talk food!⠀⠀⠀⠀⠀⠀⠀⠀⠀
Besides next Wednesday, today's lesson is the most important one of the entire challenge. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
And if you don't master this, well, you may find yourself spending some late nights with the pizza delivery boy.⠀⠀⠀⠀⠀⠀⠀⠀⠀
There are seven baby steps to meal planning and I'm going to break them down into bite-sized pieces for you while I show you a great tool to make it easier.⠀⠀⠀⠀⠀⠀⠀⠀⠀
On Facebook Live today at 8:30 am Pacific / 11:30 am, I’ll be teaching you how to avoid the biggest meal planning mistakes so you can eat better without spending days in the kitchen. Catch me live over at WinnersOnFacebook.com ⠀⠀⠀⠀⠀⠀⠀⠀⠀
PS - Don’t forget that I’m revealing The Missing Link so you can learn what you need to nail your weight loss goals and feel good for life in my FREE webinar next week. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
RSVP here: 7dayeatbetterchallenge.com/the-missing-link
Make yourself a cup of our new Organic Chai Latte Protein Blend ☕️ This drink mix is a unique masala chai spice blend boosted with organic pea protein powder and high vitamin D mushroom powder 💪🏻 It’s so easy to make yourself a latte, simply mix together 2 teaspoons of the mix, a small amount of water and your sweetener of choice. Then top it all off with hot milk - deelish!
One of the key steps in recovery from narcissistic abuse is reconnecting with nature. 🌳Also, eating a diet of minimally processed whole foods helps us process and metabolize emotions along with infusing the body with more vitality. 🍅🥒Being grounded in nature helps us be more present and mindful. Mindfulness helps break up the web of lies and fantasy the abuser uses to sustain their false reality. It's still morning here in Poland. I just had my tomato-egg scramble and now I'm ready to go on my walk to tune in into nature so that I'm more clear and available to my clients. Sending everyone a gust of freshness :) 🌤 #narcissisticabuse#healing#wholefoodsdiet#mindfulness#nature#vitaminn#travel#poland
Time really flies. I can’t believe that next week is the last week of school for us! Hope everyone is having a good term so far.
Lunch is in omiebox today. Homemade granola bar, red kiwi, apples and veggies topped with some quail’s eggs.
I’m looking forward to an entire month of school holidays ahead! 🤗😝What is everyone doing? I need some ideas ...