💤💤💤DAY 6 of 10 💤💤💤
We all need it, we don’t all get enough of it, am I right mums and dads?
So what we need is some good sleep hygiene to make the most of the time we go get to sleep
😴 where possible go to bed and get up at the same time every day (yes on weekends too)
😴 avoid screens 1 hour before bed, try a book instead
😴chamomile tea! Seriously just try it 😴avoid exercise 2 hours before bed time (yoga excluded)
😴reduce caffeine or limit to early mornings
#sleep #restore #thewellnessco #knowyournutrition #wellness
I’m sure you’ve heard that oats are a healthy breakfast, but do you really know why? . . . . Half a cup of whole rolled oats contains;
Manganese: 191% of the RDI
Phosphorus: 41% of the RDI
Magnesium: 34% of the RDI
Copper: 24% of the RDI
Iron: 20% of the RDI
Zinc: 20% of the RDI
Folate: 11% of the RDI
Vitamin B1 (thiamin): 39% of the RDI
Vitamin B5 (pantothenic acid): 10% of the RDI
Smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin) Also promotes healthy blood sugar levels, reduce low density cholesterol in the blood., so so many good reasons. Carbohydrate and fat content isn’t all there is to nutrition, your body is an amazing, complex mechanism, and it needs only the best fuels to keep it running at top performance levels every day, so you can go big 💪🏻🏋🏻♀️. #fitfam #fitfacts #knowyournutrition #oats #vitaminsandminerals #loveyourbody #growstronger #feelgood
West Hollywood get anyone else today? 🌟 💫 //
Week 2 completed 💪
I’m doing week 3 in sunny Queensland next week 😎 //
What exercise do you like to do? And do you prefer morning or night?
I love HIIT and running, and has to be morning for me
#f45 #knowyournutrition #thewellnessco #f45training #f45challenge
🌿🌿 JUST BREATH 🌿🌿
DAY 2 of 10
Did you know that taking in 3 deep belly breaths can help reduce your cortisol levels?
Cortisol is one of our stress hormones and activate when we are in “fight or flight” mode
These instincts come from our ancestors when we had to survive a lion attack or a threat
We often experience this now when our phone vibrates, that email comes through or just generally our “must be busy all the time lifestyle”
3 deep breaths before eating a meal lets your body know you are not in danger and you can send all of your energy to digesting the food you are about to enjoy 🥘
#deepbreathing #breath #cortisol #fightorflight #thewellnessco #knowyournutrition
💦💦💦 WATER 💦 💦💦
DAY 1 of 10 easy to stick to health tips!
💧aim to drink 2L Before lunch and 2L after
💧stop drinking by 7pm so you don’t interrupt your sleep
💧infuse it with fruits like berries or cucumber for some excitement //
💦Avoid drinking with meals and drink before and after //
💦Your body needs water to clear out the toxins, hydrate the cells and keep your insides and outside healthy
Tip: if you have a day where you eat “not so good”. Increase your water a lot to help your body get rid of it.
#water #healthtips #nutritiontips #water #knowyournutrition #thewellnessco
GETTING STUFF DONE -👸 I am so excited to share this little collection of goodness from @alpro
with you guys 😊 Which I'll be using to share recipes & study tips with you this week! ☘
As part of the Alpro 'Finding the Sweet Spot' - Guide to Sugars campaign, I'm sharing some posts this week with some recipes using their new Unsweetened Oat Milk (the first one ever!), as well as the new Soya Yoghurt! The message of this campaign is that sugar isn't the devil despite the bad press it's gotten in the past (although at this stage what food group hasn't been demonized yet 🤣) - but like all areas of nutrition, we can be informed and aware of our personal intake 👍 A balanced, evidence based message - my favourite kind 🤓👸😘 Low sugar foods are generally considered to be those with 5g total sugars or less per 100g while for drinks it's 2.5g or less per 100ml. High sugar foods would be those with 22.5g or more total sugars per 100g - so you can see there's a big gap in between. Food label & content awareness/education is really important in general & it's great to be curious & learn what's in what we nourish ourselves with!
Side note - in love with this beautiful new planner with sections for meal prep plans, day to day schedules, exercise, even space for my food shop list & a quote for the day 😍 .
This week I've used these beautiful Smith Mason Jars for Overnight Oats & Beetroot Hummus 😍 Oats made with the new Oat drink & it's Deeelish! 🙃 You'll find my recipes for Overnight Oats 3 Ways via the link in my bio! 😘 Stay tuned for a tasty new meal prep recipe later this week too 💜 Happy Tuesday!
#mealprep #gettingstuffdone #breakfastideas #knowyournutrition #dailyplanner #alpro #alpronista #gift #onmytable
🔹Sunday FAQ🔹 🔹Q. What does extruded mean and why is that important? 🔹A: Extrusion is a process that uses a fine mash and steam to produce a kibble which dissolves easily in the mouth and digestive tract. Our research over the years determined that this makes our feed much more digestible than a pellet which is processed under extreme pressure. It would be similar to comparing eating a raw carrot to eating baby food.
#totalcanine #wdiamondcowdogs #totalpeople #totalfeeds #knowyournutrition #faqs #justaskdoc
I had a Bagel and Pizza in the same day! It wasn't gluten free, low carb, low fat, low sodium, low sugar, sugar free, fat free, zero points, low calorie, calorie free, taste free, nutrient dense, nutrient-less or UNHEALTHY! 🤪
I can, however, name 100 things you are probably doing that are way less helpful to your health than CARBS. Unfortunately, the instant gratification of weight-loss and pounds of bacon have stated otherwise.
So without further ado, here are 26 of the 100 things that are worse than carbs:
1) Binge Drinking
2) Nightly glass (or two) of Wine
3) Staying out past your bedtime/irregular sleep
4) Not getting enough sleep
5) Texting while driving
6) Road Rage
7) Flipping the bird to a stranger
8) Getting drunk in public
9) Eating until you feel sick
10) Refusing to eat when hungry
11) Watching screens all day
12) Sitting all day
13) Not going to the Doctor
14) Eating Fried Food daily
15) Stressing over what you have no control over
16) Not getting enough calcium
17) Yo-Yo Dieting
18) Popping weight loss pills
19) Not drinking enough water
20) Not cooking your own food
21) Not having quiet time daily
22) Living in clutter
23) Trying to do too much
24) Buying a Diet because of an Influencer or Ad
25) Believing Transformation Photos are all real
26) Thinking a Macronutrient is your problem...🤔
What else would you put on this list? Comment below! 👇🏼
#carbfree #fatfree #lowcarbdiet #carbsarelife #bagels #pizza #breadlover #carblover #macronutrients #macros #diettribe #dietlies #healthfacts #healthyhabits #weightloss #transformationjourney #knowyournutrition #antidiet #dietsdontwork #ketodiet #liespeopletell #dietfads #omgcarbs #carboverload #frieswiththat #fattofit #dietrevolution #wiaw #whatiatetoday
Special Post For Navratri 🌸
For people who are fasting and don’t know the healthiest options while fasting. I am making it easier for you guys by listing them down-
2. Any fruit
4. Water chestnut (singhadas)
5. Almond milk (milkshake with banana)
6. Coconut water with pulp.
8. Kuttu atta chapatis(buckwheat flour)
9. Samak rice with potato or pumpkin veggies
10. Samak rice kheer with Makhanas
12. Pumpkin soup
13. Cottage cheese
15. Anjeer (dried fig )
16. Baked potato chips
17. Sweet potatoes
18. Singhada atta chapatis
19. Raw banana veggie
#navratri #navratri2018 #navratrispecial #navratrifood #fasting #food #nutrition #knowyournutrition #weightloss #weightlossdiet
Dish I made in the weekend, cauliflower mushroom risotto. Pretty good eats 👌
As you sleep through the night, the body does many natural functions that consume energy.
Hence, a wholesome breakfast replenises the body and begins the day in a pleasant way.
One must also keep in mind to give a gap of atleast 90 minutes after waking up, to have your breakfast!
#supply6 #knowyournutrition #youneedmore
Healthy looks different for everyone. It isn’t one particular diet. Or one way of exercise. It is finding what works best in your life to give you energy and balance to do what’s most important to you #health #wellness #thewellnessco #knowyournutrition
breaks down what ingredients mean on a nutrition label! Swipe ➡ to learn more.
pancakes made with extra eggs, bananas and pumpkin seeds. These may be gluten-free, and 80 percent of what I eat may be gf, but it should be on record that I am not opposed to wheat and all other carbs. Wheat has its benefits, yeast is necessary for a #healthygut
(in small doses) and carbs are essential for body function and good sleep. #Diets
that cut out whole food groups are not sustainable not healthy in the long term. #fixyourgut #knowyournutrition #eatwellbewell
Keeping the joints in a good condition is one of the most crucial aspects of fitness.
Even if one doesn't go to the gym, simple rotation of the waist the neck, wrists, ankle and shoulders for a few minutes each day can keep the body in a state of ease and the brain much more active. It is the lubrication to your body!
#Supply6 #knowyournutrition #youneedmore
Honey Mustard Chicken & Baked Sweet Potato
Simple, delicious and nutritious, this takes just 30 mins with minimal fuss.
1) Preheat oven to 170C Fan
2) Heat a skillet pan to a medium heat and spray with a few sprays of oil
3) Season chicken breast with salt and pepper and sear for a couple minutes on each side in the skillet
4) Remove chicken and place in a oven dish
5) Combine 1 tsp of Wholegrain mustard, 1 tsp of honey, a spash of lime juice and a spash of hot water in a bowl
6) Pour the honey mustard dressing over the chicken, cover, and place in the oven for 25 mins total
7) Wash 200g of whole sweet potato, prick with a knife all over
8) Microwave the sweet potato for 10 mins, stopping and turning it over half way through
9) Spray the sweet potato with a little oil spray and season with salt
10) Place sweet potato on a baking tray in the oven for the remaining 10 mins (so chicken and potato are ready together)
11) With 5 mins left in the oven, cook the green beans in boiling water for 5 mins
12) Drain and season with salt and a little garlic powder
13) Serve the chicken topped with the dressing with the green beans, and the sweet potato, topped with 30g of cottage cheese mixed with a splash of lime juice
#chicken #sweetpotato #honeymustard #food #foodie #foodpics #instafood #healthyfood #fitnessfood #foodporn #instafit #nutrition #knowyournutrition #fitfoodie #gymfood #fitfam #macros #healthylifestyle #recipes #gymlife #healthyrecipes #healthyeating #fitnessmotivation #fitspo #foodgasm #gymmotivation #fitness
breaks down what sodium and cholesterol mean on a nutrition label! Swipe ➡ to learn more.
In pursuit of getting in shape and building muscle, we have forgotten the fulcrum of our life - the Heart! ❤️ As we wish you a very happy World Heart Day, here's a few tips for you to keep your heart absolutely healthy. Link in bio. #supply6 #knowyournutrition #youneedmore
Gentle gym workouts can also be summed up by drinking Coconut water!
Containing a great amount of potassium as compared to your regular sports drink, it is an ideal and natural substitute.
However, due to its low sodium content, rigorous work outs should not be followed up by drinking Coconut water.
#supply6 #knowyournutrition #youneedmore
No stimulants? No problem. More power to you vol. 2 💥 #alldayenergy
At least 1 study has demonstrated synergistic effect of Lipoic Acid and Carnitine in terms of increased mitochondrial density. One could conceivably extrapolate this finding to conclude that the combination will increase energy production due to better availability of the cellular energy currency, ATP.
Acetyl-L-Carnitine (ALCAR): 1-3 grams (best taken on empty stomach) (NA or K)R-Lipoic-Acid: 100-300 mg (taken either before meal or during BUT away from workouts due to ALA’s ability to blunt reactive oxygen species production)
Compared to other types of carnitine, ALCAR has been demonstrated to readily cross the brain blood barrier (BBB) where it exerts its neurological effects. ALCAR appears to have positive effect on cognition which can be partly explained by increased cholinergic activity in the 🧠 . Dosages of 1-2 grams of ALCAR alleviated cognitive decline in aged populations. In a similar vein, ALCAR has been shown to improve mood, alertness and depression states in the elderly. At least 1 study confirmed the utility of carnitine in cognitive health of young, healthy subjects. Moreover, ALCAR appears to alleviate the effects of aging and might under certain conditions enhance mitochondrial potential to burn fat (whether it extents to actual fat loss is yet TBC). Carnitine is also well known for its insulin sensitivity enhancing properties.
Lipoic Acid is a mitochondrial compound involved in energy metabolism. Just like carnitine it has been shown to benefit diabetic populations and improve insulin management in type II diabetes patients. Its use in higher dosages as a glucose disposal agent for the purpose of muscle-building in healthy populations, however, appears questionable as ALA tend to increase glucose uptake into both muscle AND fat cells. ALA is a very potent anti-oxidant with demonstrable glutathione sparing effects. Additionally, lipoic acid recycles other antioxidants (vitamin C) and lowers various forms of oxidative damage, many of which widely recognised as the hallmarks of aging. In particular, ALA may protect against heart and liver disease & cognitive decline.
Radish is a root packed with nutrients! How about adding a radish-ing touch to your next meal?
Get your hands onto the first product of our Pure series - the Supply6 Whey Protein Concentrate 80%
The first 50 to buy win an exclusive Supply6 shaker!
Hurry up before it's too late! Link in bio.
#supply6 #knowyournutrition #youneedmore
Are you an avid drinker? Do you think alcohol is the reason for you not being able to achieve your fitness goals? Let me clear it out for you. Everything in excess is bad for your body either it is alcohol or even a fruit. So proper consumption is very important.
Let’s not blame the alcohol here. Let’s just see what you munch on to while drinking. A packet of chips/some salted snacks/fried items or mixing some aerated and sugary drinks into the alcohol. These things causes harm and not the alcohol. I see people mixing Pepsi into their glass of whiskey without being aware of what consequences they are going to face.
So few tips to follow if you love drinking too much-
1. Stop mixing your drinks with flavoured substances like sugar syrups or aerated drinks or even fresh fruit juices. SWITCH TO WATER.
2.Stop eating fried food or packaged food or processed food with your drinks. SWITCH TO ROASTED/GRILLED form of protein.
Here, roasted doesn’t mean roasted namkeens. Just roasted form of protein.
3. Limit your alcohol intake as it causes dehydration. KEEP SIPPING ON TO NORMAL WATER WHILE DRINKING ALCOHOL. It will keep you hydrated.
4.Understand the efforts of @foster_thefrenchbulldog
As he sat down for the picture and didn’t even sip on to beer. So to show him some respect, START DOING WHAT I HAVE MENTIONED.
--------------------------------------------------------------------------------IMPORTANT-I am taking diet plans for the month of #september
. Book your slots ASAP as I would be taking limited diet plans only.😇👍🏻 If you wanna get rid of acne/reverse PCOD/lose or gain weight the healthy way, contact me through DM or mail me at INFO@BUTTLIKEANAPRICOT.COM
!Cause it's not just a diet, it's a lifestyle! #fitnessgirl
🍑 #fitnessmotivation #fitnessfreak #fitnesslife #vegetarian #fitnessgoals #fitnessenthusiast #fitness #fitfam #fitnessguide #fitnessinspiration #fit #absguide #vsco #food #foodblogger #foodporn #foodie #foodbeforedudes #healthyfoodporn #indianfood #alcohol #alcoholic #fosterbeer #beerbelly