2 cups of rolled oats 1 cup of greek yoghurt 1 cup of A2 milk 1 cup filtered water 1/2 cup shredded coconut 2 tbs natural nut butter 2 tbs maple syrup 1 cup frozen berries 1/2 tsp ground cinnamon 4 scoops of dōTERRA Chocolate Whey Protein with Collagen and Probiotics Pretty simple, add all ingredients into a big bowl, mix in till all combined. Put in fridge overnight and enjoy cold the next day. Serves 4. Soaking your oats overnight helps break down phytic acid, a compound that can interfere with the absorption of nutrients like iron and zinc. This process makes the oats easier to digest. Whey protein, commonly found in whey protein supplements and dairy products like yogurt, has been shown to have beneficial effects on blood sugar levels for several reasons:
You can purchase here https://doterra.me/EjwN-M Or if you want to save even more money and become a wholesale customer then contact me.
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Sugar cravings can be relentless, often leading to a rollercoaster of energy spikes and crashes, not to mention the long-term health implications of excessive sugar consumption. But fear not! There are strategies you can employ to curb those cravings and take charge of your health. In this blog post, we'll explore seven effective ways to curb sugar cravings and pave the way for a healthier lifestyle.
1. Stay Hydrated: Believe it or not, thirst can often be mistaken for hunger or sugar cravings. Ensuring you're adequately hydrated throughout the day can help stave off unnecessary snacking. Opt for water as your primary source of hydration and limit sugary drinks, which can exacerbate cravings. 2. Opt for Nutrient-Dense Foods: Incorporating nutrient-dense foods into your diet can help satisfy your body's needs, reducing the urge for sugary snacks. Foods rich in protein, fiber, and healthy fats can keep you feeling full and satisfied for longer periods, making it less likely that you'll reach for sugary treats. 3. Balance Your Meals: Maintaining balanced meals that include a combination of complex carbohydrates, lean proteins, and healthy fats can help regulate blood sugar levels and prevent sudden spikes and crashes that often trigger sugar cravings. Aim for a variety of whole foods to provide your body with essential nutrients and keep cravings at bay. 4. Plan Ahead and Prep Snacks: One of the best defenses against sugar cravings is being prepared. Plan your meals and snacks ahead of time, opting for nutritious options that are easily accessible when cravings strike. Having healthy snacks readily available can help you resist the temptation of reaching for sugary alternatives. 5. Mindful Eating Practices: Practicing mindful eating can help you become more attuned to your body's hunger and fullness cues, allowing you to distinguish between true hunger and cravings triggered by external stimuli. Take your time to savor and enjoy your meals, focusing on the flavors and textures of each bite. 6. Get Enough Sleep: Lack of sleep can disrupt hunger hormones and increase cravings for high-calorie, sugary foods. Prioritize quality sleep by establishing a consistent sleep schedule and creating a relaxing bedtime routine. Aim for 7-9 hours of uninterrupted sleep each night to support overall health and well-being. 7. Find Healthy Alternatives: Instead of giving in to sugary temptations, seek out healthier alternatives that can satisfy your sweet tooth without derailing your progress. Fresh fruit, unsweetened yogurt, and homemade snacks made with natural sweeteners like dates or honey can provide a satisfying alternative to traditional sugary treats. While sugar cravings can be challenging to overcome, implementing these strategies into your daily routine can help you take control of your cravings and make healthier choices in the long run. By staying hydrated, prioritizing nutrient-dense foods, and practicing mindful eating, you can curb sugar cravings and embark on a journey towards improved health and well-being. Remember, small changes add up over time, so be patient with yourself and celebrate your progress along the way. For a fast, simple and healthy family dinner that is absolutely packed with flavour, try this Greek lamb salad recipe! Marinated grilled lamb served warm with a drizzle of fresh tzatziki turns this classic Greek salad into something truly special. And the whole dish can be on your table (from scratch) in just 15 minutes! Also enjoy leftovers with pita breasd to make homemade souvlakis.
For the tzatziki
For the lamb
For the salad
For the tzatziki
For the lamb
To serve
While we often focus on cardio, other fitness elements such as strength and stability are just as important to promoting metabolic health and extending your health-span.
Having high-level strength is associated with better metabolic function, decreased risk of injury, and a longer, healthier lifespan. While strength is the ability to exert force, stability is also necessary. It’s the ability to resist force. For example, to perform a squat, your large glute and quadricep muscles do the heavy lifting, but those small muscles in your core must also engage so your trunk supports the load and you don’t fall over. Similarly, when doing a pushup, the larger muscles in the chest and triceps do the pushing, but those smaller muscles in the back (rhomboids and erector spinae) and in the core (obliques and rectus abdominus) stabilise the trunk so you can most efficiently transfer force to push your body up. Weakness, pain, and other movement-related issues are often related to stability. A lack of strength and stability is generally caused by a sedentary lifestyle, but it may also be a result of injury or a natural result of the ageing process. The good news is it’s never too late to improve the size, strength, and function of those movement and stabilising muscles. Improving strength and stability requires weight-bearing activity— anything where your bones are supporting weight. While conventional weightlifting is the most common way to improve strength and stability, it isn’t the only way. Bodyweight exercises also work well. Let’s keep a few principles in mind. To continually get stronger, you must progressively increase the load. For example, if last week you could only do 10 repetitions at a specific weight but today you can do 12 repetitions at that same weight, you’re getting stronger. That’s great! That also means it’s time to increase the weight so performing 10 repetitions is once again difficult. Also, it’s better to use a lighter load and do a movement correctly than use a load that makes it difficult to maintain form. Proper form forces you to use and develop those stabilising muscles and reduces your injury risk. Your muscles grow bigger, stronger, and more resilient when they’re recovering from activity, not while doing it. It’s impossible to improve strength and stability if you don’t adequately recover. Rest if you’re hurt or sore—don’t push it. It keeps coming up, but eating a nutritious, whole-food diet is important to all aspects of health, including improving strength and stability. Be sure to eat adequate amounts of protein and enough whole carbohydrates to fuel your exercise and recovery. Improving your strength and stability will improve your metabolic health (as muscle is “metabolically active” tissue), make you more resilient and capable of handling everyday tasks, reduce injury risk, and help you maintain function throughout your entire lifespan. An optimal exercise program combines both zone two training and some strengthening activities. Hypothyroidism, or an under-active thyroid, can cause a variety of signs and symptoms. These can vary in severity and may develop gradually over time. Common signs and symptoms of hypothyroidism include:
Protein is important for women and children because it is a crucial nutrient that supports a wide range of bodily functions. Here are some reasons why protein is particularly important for women and children:
Seed oils are one of the most consumed oils in the world. They are used for cooking and in many processed foods. But what many people don’t realize is that seed oils are extremely unhealthy.
According to the National Heart Foundation of Australia, cardiovascular disease (CVD) is the leading cause of death in Australia, with around 54,000 deaths recorded in 2015. Just over 1 in 6 Australians aged 25 and over have high cholesterol. 17% of Australian adults have high blood pressure. Heart disease is the single greatest contributor to the burden of disease and injury in Australia and is estimated to cost the economy around $7.6 billion each year. Here are some reasons why you should avoid them:
For these reasons, it is best to avoid seed oils as much as possible. Instead, you can use butter, ghee, olive oil, coconut oil, or avocado oil for cooking. These oils are much healthier and won’t put your health at risk. You wake up exhausted, drag yourself out of bed, put the coffee on straight away, eat a piece of toast on the way out, jump in the car, get the kids to school, head to work, have another coffee, don't have time for lunch, 3pm crash, another coffee and biccie, finish work and head straight to your HIIT class, go home and devour dinner because you're starving, then 9pm hits and you have a second wind so watch another episode.
And you go to bed because you're exhausted but still have poor sleep? Sound familiar? 🌿 Not being able to shift weight, regardless of the crash diet? 🌿 Are you wired but tired? 🌿 Your menstrual cycle is either irregular or you have PMS? 🌿 Are you irritable, weepy, short fused? 🌿 Sluggish digestion You may have adrenal fatigue. This is a very common condition we see in practice, especially in this day and age, where our lives are busier than ever, and we are on the go-go-go. It is normal for us to try and fit as much as we can in one day. Almost like a badge of honour. Our adrenal glands sit above our kidneys and are responsible for producing hormones such as cortisol and adrenaline. They are controlled by our hypothalamus (control centre in our brains). This is important for when our brain perceives danger and we need to respond. This is the 'fight or flight' response. This helps us to jump out of the way of a car. When we undergo long periods of stress, our adrenal glands are unable to keep up with the demand and become depleted. Leading to a cascade of metabolic, hormonal and mental health problems. I laugh because medically this isn't a "medical condition", why is that? We can test via saliva cortisol production, we can assume with clinical presentation and collection of symptoms... because its not sexy? Or because modern medicine doesn't have a pharmaceutical drug for it? If you feel that you have any of these symptoms or at least feel that you have been tired for over 3 months and no blood test have shown nutritional deficiencies then I urge you to see a Naturopath, who can do the testing and look beyond the "normal" picture. If this sounds like you, Book a 15 Minute Discovery Call with Courtney to discuss if Naturopathy could help you. I bet your asking what the heck is Resistant Starch? Good question... Resistant starch is a form of dietary starch that is resistant to digestion in the small intestine and instead reaches the large intestines. "WHAT?! So what happens to it if we don't digest it?" Great question again!! These types of starches in the diet offer fuel for our microbiome (gut bugs) rather than ATP for energy production. When broken down by our microbiome they produce short chain fatty acids, the most important being butyrate. Butyrate helps to reduce the pH in your colon, & reduce inflammation in your gut. Resistance starches when broken down support healthy digestion and protect against infections and dysbiosis.
Resistant starches can improve your body's ability to respond to insulin. The higher your insulin sensitivity, the better your body will be able to handle high blood sugar. Since resistant starches are harder to digest, your body will use up more energy trying to break them down. This means you won’t get hungry as quickly and as a result you’ll be eating less. Resistant starches have only two and a half calories per gram, while regular starches contain four calories per gram. Therefore it’s a great addition to your diet if you’re looking to lose or maintain weight. The CSIRO recommends intakes of resistant starch of 15-20 grams per day are recommended for supporting bowel health. The following foods are particularly high in resistant starch:
This healthy and delicious creamy curry is perfect to warm your soul this winter.
Made with nourishing ingredients, this recipe is paleo friendly, gluten free, dairy free and sugar free. As we slow down in winter so does our digestive system, we want easy to digest, warm, soft foods to nourish our bodies.
1. In a large heavy-based saucepan, heat coconut oil and and sauté onions for 2 minutes over medium heat until soft. 2. Add garlic and spices. Stir over low-med heat for 1-2 minutes or until fragrant. Add beef and brown for 2-3 minutes. 3. Add coconut milk and bring to a simmer. Cover and simmer for 1 - 1.5 hours or until meat is tender. 4. Check curry for seasoning and adjust by adding extra salt if needed. Serve with steamed rice or cauliflower rice. 6. Top with fresh coriander and lime wedges and fresh chilli for freshness. |
AuthorWe are Lew & Court, a married couple, passionate about improving everyone's life. We are here to spread our knowledge and experience of health and fitness with a cheeky laugh. Archives
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