Yoga is for those who are open for change. It helps you become more flexible — physically and mentally. Are you willing to make a change? ☮️✨
It's a wrap! 🌯🌯👌
Wholegrain wrap dolloped with homemade hummus and piled with torn lettuce, baby spinach, roasted veggies and a sliced boiled eggs 🥚
As a recap, yesterday was Dietitians Day 🙌 and a moment to lettuce celebrate our fellow colleagues and the work we do 😆
How did I spend it? Beside my moment of gratitude, it was back to work time, a quick yoga flow in the evening 🙏, and fitted in some midweek meal prep: lasagne, pork and mushie patties... and a tub of homemade hummus to make this wrap 👊 #feelingproductive
Want the hummus recipe? Comment below, and meanwhile check out my crunchu basil pesto - also great in wraps 😉
🍎🍳Grocery List Ideas🌯🍦
If have been wanting to eat healthy but not sure where to start, keep on reading sista!
Below are some of my favorites that I often put in my cart!
Chicken breasts, ground turkey, Greek yogurt, egg whites, ground beef, steak, shrimp, salmon, and canned tuna.
Sweet potato, potato, rolled oats, jasmine rice, brown rice, quinoa, flatout wraps, granola, rice cakes, plain popcorn, Ezekiel bread and english muffins.
▫️FRUITS AND VEGGIES▫️
strawberries, purple grapes, strawberries, bananas, clementines, blackberries, broccoli, brussel sprouts, spinach, zucchini, mushrooms, spiraled carrots from @traderjoes
Avocado, peanut butter, walnuts, eggs, chia seeds, flax seeds, olive oil, and canola oil.
💁🏻♀️I also throw in some fun stuff too cuz this girls gotta live.... like ice cream, sometimes tortilla chips, dark chocolate sea salt almonds from Trader Joe’s 😍 etc..
Does anyone dislike grocery shopping?? If I could be in and out in 10 mins I wouldn’t mind it, but somehow I end up going back and forth to each side of the store because I’d forget things... I guess I get some extra steps in 🤷🏻♀️.
🤩 dinner 🤩 chicken & shrimp stir fry !!! just mix broccoli, water chestnuts, snap peas, chicken, and shrimp together and boom ya got yourself a super yummy and healthy dinner 😛 the only seasoning I used was Italian seasoning ✨
I had never thought of myself as a leader. I didn't think I could be a mentor or motivation for other women because I never believed in myself. I didn't believe I could be happy when I looked in the mirror. I didn't know I could have a vision for myself and my future that was out of line from the "norm"
I have learned that I can have anything and everything I set my mind to and I am extremely grateful for that. What I'm TRULY grateful and passionate about is the fact that I CAN be a leader and I can share this gift with other women and help them on their journeys to happiness and freedom ✨
#fitandfree #thecoachlife #leadership
💥FACT: EVEN IF YOUR THYROID LABS ARE NORMAL, YOU MAY STILL HAVE A THYROID PROBLEM💥
So, you just got back your "thyroid labs" and all they say is: TSH 🙄. Your levels fall within the acceptable range and your doctor says you’re good to go.
But you K N O W you’re not.
You’ve gained an insane amount of weight without any explanation, you’re constantly feeling run down and sluggish, you wake up with unwarranted anxiety, and your brain fog leads you to forget things that makes you even more anxious! 🤯🤕😓
We’ve learned over the past few posts that TSH isn’t enough to test your thyroid function.
An elevated TSH level means your pituitary is signaling that you're low in thyroid hormone, but it doesn’t tell you what levels of hormones your thyroid is producing!
Your doctor also needs to test you for:
👉🏽Reverse T3 (an inactive form of T3)
* “free” is the useable form of these hormones
I spent a few years undiagnosed because I only had one marker tested and my thyroid diagnosis was missed completely, leading me to deal with forgetfulness, weight gain, constipation, feeling cold, and many others for *way* too long.
Also, aim for optimal thyroid ranges in your blood markers. They are much narrower and catch thyroid dysfunction sooner than “normal” reference ranges that are too broad and can often be inaccurate.
Most of us know someone who struggles with weight gain, constant fatigue, or hair loss even though their doctor say everything is A-OKAY👌🏽. If so, tag them below.
Too many people are flying under the radar and the first step to owning your health and body is acknowledging the problem.
You can change someone's life with this information—I’m just putting it out there ✌🏽
have you ever done a good thing for a not so good reason? I’ve been there plenty of times before with fitness + sometimes ya girl still falls into it. 🤷🏻♀️ it’s not hard to get caught up in doing good things without really considering our thoughts behind the actions we are taking. I hear it all the time at the gym — “I can’t eat that because I’ll gain weight.” “I need to workout because I’m too skinny.. too fat.. too weak.” “ughhh gotta get this over with.” etc —⠀
working out is a good thing but I find I need to ask myself what are my thoughts around this good thing? when I started weight training a few years back, I’d train then often eat things like lasagna + burritos, anything with plenty of calories, carbs + protein— because I hated being so thin. It wasn’t so much about being healthy + nourishing my body well, it was all about them #gainz
+ it was mostly vanity. ⠀
so how do we hold it in our mind? is it a chore or a gift? something we have to do, or something we get to do? part of our self-worth or part of our self-care? ⠀
if you struggle here, you’re definitely not alone. today I had to check myself. instead of focusing on what my body isn’t + thinking the defeating thought of “I need to workout, I’ve lost strength + muscle” I’m focusing on what my body IS + choosing the better thought of “I get to work out as a gift to myself, a celebration of the fact that my body is CAPABLE of growing stronger.” 🤗 what we do matters + how we THINK about what we do matters just as much. it’s simple, intentional moments of choosing one thought over another that first creates a healthy, happy mind + in turn a genuinely healthy, happy body. 💪🏻😚⠀
keep it kind, friend. you’re capable + enough just as you are 🤟🏻 happy Wednesday! ⠀
And when you have the very good Pesto, the rest is just simply easy.
🍕🥙🍩 WHERE DO THEY GO?
I’m taking about calories, of course. I see a lot of people asking where come from, but where they go is just as important, and perhaps more complex you’d think...
Creds to the man himself: @kyle.coughlan
💥HOW WE BURN CALORIES💥
Understanding how your body uses energy can help you increase and improve your metabolism.
The total amount of calories you burn per day is known as your TDEE (total daily energy expenditure).
There are 5 things that contribute to your TDEE.
•1)Resting Metabolic Rate - this makes up 60-75% of your TDEE. It’s the energy required to keep you alive and functioning.
•2)NEAT (Non-activity Thermogenesis) - This is the amount of energy that your body uses to do daily activities like washing dishes, typing on your computer, or walking around your office. The number of calories you burn from NEAT varies greatly based on your activity level.
•3)TEF (Thermic Effect of Food) - Your body burns calories to chew, digest and store food. Each type of food (macronutrient) has a different TEF. Accounts for around 10% of your TDEE.
•4)Activity - The actual number of calories you burn during your workouts will depend on the intensity and duration of each session. Calories burned through exercise and non-exercise physical activity account for roughly 15-30% of your TDEE.
Any questions? Ask me in the comments 👇🏼😊
Tag a friend who could use this info!
#calories #caloriecounting #metabolism #fitnesstips #weightlosstips #healthspo #healthjourney #calorieburn #cardioworkout #nutrition #physiology #sgfitness
So far this week I have worked out everyday 💪😜 it’s such beautiful weather to get outside and do some exercise 🌞
As many of us know Ottawa is a running city. Almost everyone here runs and many continue well into the Fall ( and winter) too!
This weekend is the Army Run and @thecanadian_acupuncturist
will be running the 5km! ⠀⠀⠀⠀⠀⠀⠀⠀
Here are some helpful tips if you are an avid runner:
1. Review the quality of your shoes. When was the last time you replaced them? Continuing to run in old shoes can often create injuries. ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀
2. A proper running form can go a long way. ⠀⠀⠀⠀⠀⠀⠀⠀
3. Make sure you balance your exercises with other forms of activities. You can become much more balanced by training other muscles. ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀
Martin often takes runners out to give advice on how to improve their form. Let us know if you would like to take us up on this. It is a free service to all acupuncture patients.
🍇 berry vanilla tofu smoothie bowl with overnight bircher muesli, coconut yoghurt, PB, a bliss ball & maple crunch 🙌🏼😍
🍒✧ I need your help! ✧ 🥥
Im doing some research for new programs to create, and I’m looking for the following people who would be open to answering a few general questions about their health & wellbeing & what inspires them to be their best selves 🍉
Anyone who participates will get a sneaky lil gift from me 🔮 who doesn’t love something arriving in the mail! 💌
Comment below which one you want to improve or are struggling with, or if you’d prefer, send me a message ✨
1️⃣ digestive issues (bloating, IBS, IBD, CHRONS)
2️⃣ any skin issues (acne, eczema, psoriasis etc)
3️⃣ anxiety &/or depression / self worth
4️⃣ fatigue, low energy, poor sleep
5️⃣ stronger/longer hair &/or nails
6️⃣ weight loss / ideal weight
7️⃣ improved eating habits/healthier relationship with food
8️⃣ improve immune system (getting sick all the time)
9️⃣ sugar addiction/cravings
🔟 fussy kids / children with health struggles
If there isn’t a number for you but you feel you could contribute, please let me know :) or if anyone you do know is struggling with something & could help me out, send them my way 😘
We love yogurt as a quick, healthy snack. 😍⠀
What's your favourite type? ⠀
Greek? 🇬🇷 ⠀
Natural? 🌿 ⠀
FYI - Yogo doesn't count 😂🍫
Comment below ⬇️
Dinner tonight was spaghetti. ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀
One of my favourite dishes, from adding chilli flakes to the top (you can almost taste those metabolism boosting properties) to sneaking kale in the sauce, spaghetti is a staple in our house. ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀
We always make our own sauce to avoid processed sugar and swap in rice noodles instead of the standard spaghetti noodle. ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀
How do you vamp up your meals to make them more nutritious?
While I was home over the weekend I made No-Bake Almond Butter Cup Bars 🌿
Recipe came from @minimalistbaker
They are seriously so good!! 🍴
Hope everyone is having a great week so far 🌿 -Jane
Feeling a bit fancy with me pomegranate 😋! Blueberries, spinach and ginger too!
Not only does this sexy mama give me life every time I see her but her captions on her posts are just epic! SO glad to be back training with this gorgeous DJ! Enough love for this human!
Back training with my girl @tenacious_body_fitness
Varsity was a killer you too can look like shit in a selfie if you work as hard as us and to think she wanted to do a double 😂🤢🤯
Chocolate coconut protein balls 😍😋
🍫 These treats will keep you in a good mood all day long. Super easy to make, easy to store and even easier to carry around, they are life saving when you are having a hectic day. -
🍫They have a mix of fast and slow carbs which will give you a quick energy boost and avoid any crashes in the following hours. They also have healthy fats from peanut butter and cocount which will ease your hunger. Finally, they have a good source of protein, making them not only delicious but also nutritionally balanced.
- 1 cup steel cut oats
- 1/2 cup buckwheat flour
- 1 cup almond milk
- 1/3 cup honey
- 1/2 cup peanut or almond butter
- 1/3 cup shredded coconut
- 2 scoops of you favourite protein powder - 1./4 cup flax seeds
- 1 teaspoon vanilla extract
- Pour all the ingredients in a bowl and mix
- Use the almond milk to reach the desired consistency. The past should be fairly solid, it shouldn't be able to move in the bowl when you tilt it side ways
- Put the past in a tupperware and leave it in the freezer for a few hours. After a few hours you can take it out, the past will have hardened and you can now break off small pieces and make little balls. The paste is pretty sticky so use some parchment paper to make it easy when taking it out of the tupperware.
#instahealth #healthyfood #health #proteinballs #chocolate
Fall is in the air, and we have the perfect soaps for the occasion. Stop by the shop to pick up a deliciously-scented, handmade pumpkin harvest soap!
Gotta keep all my Vitality oils in my kitchen and ready for action! 👌🏻✨
We got brisket sandwiches, one pork rib and some sides. I was actually craving BBQ, which never happens to me. And Julien had been deprived while in Europe, so we went for it.
Do not forget. ✨ It is so easy for us to allow the perspective of others cloud how we see and value ourselves. Stay true to you, and remember you are amazing. 🌻
Holy moly you guys. I’m not a HUGE sweets person, (I love salt and breadddd) but i do have a thing for anything flavored peanut butter cup. 💀🤤🙈 When I saw this recipe I kinda thought I wouldn’t like it because of the dates, but man was I wrong! These basically taste like a healthier peanut butter cup! #yesplease
All you do is take pitted dates and put a dollop of peanut butter on them! I love freezing them too to make them a little bit closer to the consistency of a peanut butter cup! Thanks @marlashealthylife
for the Recipe! These are amazing!!
Can't hide behind a video... 2.3 weeks out and leaving no stone unturned! Making every last session count... No Games!! @2brospro_events @ifbb_official
Hey hi my powerful people, sorry to be that super annoying person but I'm going to be: BIG ANNOUNCEMENT COMING TOMORROW FAM!
P.S I'm not actually sorry because I'm v v excited and I can't wait to share this with you all 💪❤️
Fall Colors 🍁🍃🍂 Pechuga de Pollo Orgánica (con ghee + cebolla + sal + pimienta), en una cama de Coles de Bruselas con Tocino y Puré de Zanahoria (Crema Orgánica + Italian Seasoning + Chile Quebrado + Sal + Pimienta) ✨✨✨✨
"Everybody has a secret world inside of them. All of the people of the world, I mean everybody. No matter how dull and boring they are on the outside, inside them they've got unimaginable, magnificent, wonderful, stupid, amazing worlds. Not just one world. Hundreds of them. Thousands maybe." ~ Niel Gaiman, The Sandman⠀
Beautiful image via: @thewellnesswildflower
✨T I P S 1 1 8✨
Utmana dig själv en dag och le mot och säg hej till minst tre främlingar. Det kan vara någon på bussen, kvinnan i kassan, någon du möter på gatan eller precis vem som helst.
Se vad som händer - med människorna du mötet, och med dig själv.
Glädje och vänlighet smittar 😃👋🏻!
🇺🇸 Accept my challenge and chose a day when you smile and say hello to at least three strangers. It can be anybody you meet during the day.
Watch what happens - with the people you meet, and with yourself.
Joy and kindness is very contagious 😃👋🏻!
Sat down with some paints and let my creativity go wild 🎨 It’s amazing how many shades of green there are in the woods! Inspired by hiking in Olympic National Forest, I tried to capture the layers of texture in the lush greenery and the dappling of light through leaves 🌲🌲🌲
I can find things to critique about this all day, but ultimately I am proud of myself for completing it. For the past two years I have started and stopped various art pieces, putting them down in frustration and never finishing them. It’s hard to see the final product when you’re focused on your mistakes, but it’s important to be kind to ourselves and not let those small errors prevent us from learning and moving forwards.
In other words, sometimes it’s hard to see the forest for the trees.
The groundwork of all happiness is good health.
James Leigh Hunt
we’re in this, for better or worse, together my friend. there is no escaping that. everything is figure-outable, even when it feels like it isn’t. tell me your best tools for figuring out life’s messes 👇.
Beautiful Girl You Were Made To Do Hard Things..So Believe In Yourself🌟💪🤩
Better than a bouquet 💐 Bring me a box of fruit any day!
This week I got lucky, with my boyfriend working a gig at a studio directly across the street from my office! He swung by with a big box of freshly-sliced fruit with lime and tajin for us to share as a mid-afternoon snack 😍 Fastest way to my heart 🙏
Happy hump day everyone!
Tortilla falafel meatballs served in homemade flatbreads 💥🌮 Perfect crispy meatballs made with Ras el Hanout and Harissa spices.
Get my FLATBREAD RECIPE here:
• 200g organic flour
• 100g graham
• 1 cup + 3/4 Coconut Yoghurt
• 1 teaspoon Baking Powder
• A pinch of Sea Salt
~ To a large mixing bowl, add all flour, salt and baking powder. Mix together and add coconut yoghurt and whisk. Use your hands to shape the dough, cover with a damp towel, rise for 1 hour.
Once doubled size, cut the dough into 8 pieces, roll out in circles. Add a little olive oil on a pan. Add one flatbread, flip and fry for 2 1/2 minutes on each side. Repeat, adding more oil and warm all flatbreads.
Go find my vegan meatball recipe up now at micadeli.com. 🌶
Good morning world! ☀️💕
Here’s today’s breakfast from my meal plan: greek yogurt parfait.
You’ll need 1 container of plain greek yogurt 🍶 + 1/3 cup of granola 🌾 (I love this one by @purely_elizabeth
!) + 1 tablespoon of natural peanut butter 🥜 + 1/2 a sliced banana 🍌.
Delicious & very filling!🤩
Remember that you can find my meal plan, with recipes & grocery list on the link in my bio. 👩🏻💻 -TBB.⚖️👩🏻💕 #thebalancedbrunettebreakfast