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Turmeric is often taken as a supplement for many ailments. ⁣

But is it a super spice or just a great curry ingredient?? ⁣

#turmeric #superspice #linianutrition
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18 hours ago

𝗔𝗽𝗿𝗶𝗰𝗼𝘁 𝗘𝗻𝗲𝗿𝗴𝘆 𝗯𝗮𝗹𝗹𝘀⁣

Whether it’s first thing in the morning or mid-afternoon, sometimes you need a healthy, energy-filled snack to give you that boost. The key to healthy snacking is to choose foods with a combination of complex carbohydrates, protein, healthy fats and plenty of fibre and these energy balls provide just that!⁣

✨Makes 10 balls ✨⁣

𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀 ⁣

16 dried apricots⁣
40 walnuts⁣
50 cashews⁣
1 tsp ground ginger⁣
2 tbsp coconut oil⁣
Desiccated coconut⁣

𝗠𝗲𝘁𝗵𝗼𝗱 ⁣

1. Line a baking tray with baking paper.⁣

2. Place apricots, walnuts and cashews into a food processor and blend until well combined. Add the coconut oil, ground ginger and desiccated coconut and blend again until a dough begins to form. If the mixture feels dry, try add little more coconut oil. The mixture should be a little sticky.⁣

3. Using your hands, make snack sized balls.⁣

4. Roll the balls in the desiccated coconut and place on a prepared tray.⁣

5. Store them in an air tight container in the fridge, ready for snacking! ⁣

Enjoy! ⁣

#energyballsrecipe #snackrecipes #snacking #linianutrition


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5 days ago
𝗔𝗽𝗿𝗶𝗰𝗼𝘁 𝗘𝗻𝗲𝗿𝗴𝘆 𝗯𝗮𝗹𝗹𝘀⁣
⁣
Whether it’s first thing in the morning or mid-afternoon, sometimes you need a healthy, energy-filled snack to give you that boost. The key to healthy snacking is to choose foods with a combination of complex carbohydrates, protein, healthy fats and plenty of fibre and these energy balls provide just that!⁣
⁣
✨Makes 10 balls ✨⁣
⁣
𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀 ⁣
⁣
16 dried apricots⁣
40 walnuts⁣
50 cashews⁣
1 tsp ground ginger⁣
2 tbsp coconut oil⁣
Desiccated coconut⁣
⁣
𝗠𝗲𝘁𝗵𝗼𝗱 ⁣
⁣
1. Line a baking tray with baking paper.⁣
⁣
2. Place apricots, walnuts and cashews into a food processor and blend until well combined. Add the coconut oil, ground ginger and desiccated coconut and blend again until a dough begins to form. If the mixture feels dry, try add little more coconut oil. The mixture should be a little sticky.⁣
⁣
3. Using your hands, make snack sized balls.⁣
⁣
4. Roll the balls in the desiccated coconut and place on a prepared tray.⁣
⁣
5. Store them in an air tight container in the fridge, ready for snacking! ⁣
⁣
Enjoy! ⁣
⁣
#energyballsrecipe #snackrecipes #snacking #linianutrition⁣
⁣
⁣
⁣

Comment on Facebook

That looks delicious 😋 mmmmm

𝗜𝗰𝗲𝗯𝗲𝗿𝗴 𝗮𝗻𝗱 𝗣𝗼𝗺𝗲𝗴𝗿𝗮𝗻𝗮𝘁𝗲 𝗦𝗮𝗹𝗮𝗱 ⁣

This yummy iceberg and pomegranate salad was inspired by @deliciouslyella . A delicious quick lunch, a perfect side dish, or serve with a grain like quinoa plus a protein like salmon, for a more filling main meal. ⁣

𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀 ⁣

For the salad:⁣
2 small heads or 1 medium head of iceberg lettuce (you can use any leaf for this salad) ⁣
1/2 a cucumber sliced ⁣
1 avocado cut into chunks ⁣
Seeds of one pomegranate ⁣

For the dressing: ⁣
2 tbsp of tahini ⁣
Juice or 1/2 a lemon ⁣
1 tsp of smooth or wholegrain mustard (optional) ⁣
1 tsp of maple syrup or honey ⁣
2 tbsp of boiling water⁣
Salt and pepper to taste ⁣

𝗠𝗲𝘁𝗵𝗼𝗱 ⁣

1. Mix all of the salad ingredients into a large bowl. ⁣
2. Mix the dressing ingredients in a separate, whisking until they are smooth. ⁣
3. Pour over the dressing and toss the salad well. ⁣
4. Store them separately and dress when serving if preparing ahead of time. ⁣

Enjoy! ⁣

#simplesaladrecipes #linianutrition
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7 days ago
𝗜𝗰𝗲𝗯𝗲𝗿𝗴 𝗮𝗻𝗱 𝗣𝗼𝗺𝗲𝗴𝗿𝗮𝗻𝗮𝘁𝗲 𝗦𝗮𝗹𝗮𝗱 ⁣
⁣
This yummy iceberg and pomegranate salad was inspired by @deliciouslyella . A delicious quick lunch, a perfect side dish, or serve with a grain like quinoa plus a protein like salmon, for a more filling main meal. ⁣
⁣
𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀 ⁣
⁣
For the salad:⁣
2 small heads or 1 medium head of iceberg lettuce (you can use any leaf for this salad) ⁣
1/2 a cucumber sliced ⁣
1 avocado cut into chunks ⁣
Seeds of one pomegranate ⁣
⁣
For the dressing: ⁣
2 tbsp of tahini ⁣
Juice or 1/2 a lemon ⁣
1 tsp of smooth or wholegrain mustard (optional) ⁣
1 tsp of maple syrup or honey ⁣
2 tbsp of boiling water⁣
Salt and pepper to taste ⁣
⁣
𝗠𝗲𝘁𝗵𝗼𝗱 ⁣
⁣
1. Mix all of the salad ingredients into a large bowl. ⁣
2. Mix the dressing ingredients in a separate, whisking until they are smooth. ⁣
3. Pour over the dressing and toss the salad well. ⁣
4. Store them separately and dress when serving if preparing ahead of time. ⁣
⁣
Enjoy! ⁣
⁣
#simplesaladrecipes #linianutrition⁣
⁣Image attachment

𝗖𝗵𝗿𝗼𝗻𝗼𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 – does it matter 𝘸𝘩𝘦𝘯 I eat? ⁣

“Breakfast like a king, lunch like a queen and dinner like a pauper.” You are likely to have heard of that saying however how true is it actually?⁣

Within our bodies lies a 24- hour internal clock. Known as your sleep-wake cycle, its controlled by your pituitary gland and is what tells you you’re sleepy. If you get enough sleep, you may notice that you have slight dips in energy from 1 – 3 pm and then again in the morning from 2 am to 4 am. Interestingly some research also suggests that this internal clock also affects when our body is best primed to digest.⁣

The research suggests that your body will function best if you eat more earlier in the day. That said, don't beat yourself up if your lifestyle doesn't bode well for eating dinner early — maximizing the length of your overnight "fast" appears to have protective benefits too, even though more research on humans is needed. ⁣

If you are a late-night dinner – it is what you eat that really matters. Keep it light and easily digestible.⁣

#chrononutrition #whentoeat #newresearch #nutrition #linianutririon
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3 weeks ago
𝗖𝗵𝗿𝗼𝗻𝗼𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 – does it matter 𝘸𝘩𝘦𝘯 I eat? ⁣
⁣
“Breakfast like a king, lunch like a queen and dinner like a pauper.” You are likely to have heard of that saying however how true is it actually?⁣
⁣
Within our bodies lies a 24- hour internal clock.  Known as your sleep-wake cycle, its controlled by your pituitary gland and is what tells you you’re sleepy. If you get enough sleep, you may notice that you have slight dips in energy from 1 – 3 pm and then again in the morning from 2 am to 4 am.  Interestingly some research also suggests that this internal clock also affects when our body is best primed to digest.⁣
⁣
The research suggests that your body will function best if you eat more earlier in the day. That said, dont beat yourself up if your lifestyle doesnt bode well for eating dinner early — maximizing the length of your overnight fast appears to have protective benefits too, even though more research on humans is needed. ⁣
⁣
If you are a late-night dinner – it is what you eat that really matters. Keep it light and easily digestible.⁣
⁣
#chrononutrition #whentoeat #newresearch #nutrition #linianutririon⁣

Pound for pound, women have the same energy requirement as men however new research shows that many active women overwhelmingly miss that mark and don’t eat enough. ⁣

Not eating enough puts your body into ‘battery saving mode’, in this state some bodily functions are effected, such as the menstrual cycle and hormone regulation. ⁣

Read the slides to learn more about what this means and our top nutrition tips for ensuring you’re eating 𝙚𝙣𝙤𝙪𝙜𝙝. ⁣

#eatingenough #womenshealth #lowenergyavailability #fueladequately #linianutrition
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4 weeks ago

Rape is in season in Zambia right now. It is a delicious, nutritious, versatile dark leafy green, similar to kale. It is rich in folate, vitamin D and a great source of fibre. ⁣

For this recipe if you live in the U.K. you can use Kale, if you’re in Italy you can use Cime di Rapa.⁣

Green leafy veg are also a great source of iron - however not the most absorbable form for the body. This soup is great as the addition of lemon means that the iron in the rape becomes more “available” to the body. ⁣

🍵𝗦𝗲𝗮𝘀𝗼𝗻𝗮𝗹 𝗥𝗮𝗽𝗲 𝗦𝗼𝘂𝗽 🍵⁣

𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀 ⁣

1 big bunch of rape (kale, or cime di rapa) ⁣
2 tbsp of olive oil ⁣
4 slices of bacon sliced ⁣
1 medium onion diced ⁣
3 garlic cloves (optional)⁣
15g of parsley ⁣
480ml of chicken stock ⁣
120ml of Greek yoghurt (plus extra for garnish) ⁣
Squeeze of lemon juice ⁣

𝗠𝗲𝘁𝗵𝗼𝗱 ⁣

1. Heat the olive oil in a large pan. Add the onion and cook for 3mins, and add the garlic and cook until soft. ⁣
2. Add the bacon and cook until the fat is rendered. ⁣
3. Add the rape and parsley and cook until they have wilted down. ⁣
4. Add 2 cups of stock to start, (add more where needed) and bring to the boil. ⁣
5. Lower the heat and simmer for 8 mins. Transfer to a blender and purée until smooth. ⁣
6. Return to the pot and add more stock. Stir in the green yoghurt and the squeeze of lemon. Adjust seasoning to taste. ⁣

Enjoy! ⁣

#eattheseasons #seasonalZambia #darkleafygreens #seasonaleating #linianutrition
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4 weeks ago
Rape is in season in Zambia right now. It is a delicious, nutritious, versatile dark leafy green, similar to kale. It is rich in folate, vitamin D and a great source of fibre. ⁣
⁣
For this recipe if you live in the U.K. you can use Kale, if you’re in Italy you can use Cime di Rapa.⁣
⁣
Green leafy veg are also a great source of iron - however not the most absorbable form for the body. This soup is great as the addition of lemon means that the iron in the rape becomes more “available” to the body. ⁣
⁣
🍵𝗦𝗲𝗮𝘀𝗼𝗻𝗮𝗹 𝗥𝗮𝗽𝗲 𝗦𝗼𝘂𝗽 🍵⁣
⁣
𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀 ⁣
⁣
1 big bunch of rape (kale, or cime di rapa) ⁣
2 tbsp of olive oil ⁣
4 slices of bacon sliced ⁣
1 medium onion diced ⁣
3 garlic cloves (optional)⁣
15g of parsley ⁣
480ml of chicken stock ⁣
120ml of Greek yoghurt (plus extra for garnish) ⁣
Squeeze of lemon juice ⁣
⁣
𝗠𝗲𝘁𝗵𝗼𝗱 ⁣
⁣
1. Heat the olive oil in a large pan. Add the onion and cook for 3mins, and add the garlic and cook until soft. ⁣
2. Add the bacon and cook until the fat is rendered. ⁣
3. Add the rape and parsley and cook until they have wilted down. ⁣
4. Add 2 cups of stock to start, (add more where needed) and bring to the boil. ⁣
5. Lower the heat and simmer for 8 mins. Transfer to a blender and purée until smooth. ⁣
6. Return to the pot and add more stock. Stir in the green yoghurt and the squeeze of lemon. Adjust seasoning to taste. ⁣
⁣
Enjoy! ⁣
⁣
#eattheseasons #seasonalZambia #darkleafygreens #seasonaleating #linianutrition ⁣
⁣

Comment on Facebook

I need to try this! Will probably use kale as I don't even know if Rape is available here. Thanks for sharing the recipe 💜

Looks so comforting and wholesome!!

‘Should I train fasted?’ ….In general – women in their reproductive year the answer is 𝗻𝗼.

💯 Men and Menopausal women – if you have slept enough and are not feeling stressed then ok!⁣

📄The research shows women in their reproductive years perform best in a fuelled state. When the female brain perceives that they are not getting enough nutrition, especially carbohydrate, they have a marked reduction in the production of kisspeptin, a neuropeptide that is responsible for sex hormones and endocrine and reproductive function which also plays a significant role in maintaining healthy glucose levels, appetite regulation, and body composition.⁣

✅ Ladies if you aren’t able to eat before you exercise, maximise the meal you have the evening before and your recovery. ⁣

✅ Eat within the hour post exercise. Be sure to include 20-30g of protein in there but don’t forget your carbohydrates too.⁣

✅ If you want to know how to fuel for you, make sure you speak to a dietitian or trusted health professional.⁣

#trainingfasted #shoulditrainfasted #sportsnutrition #linianutrition
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1 month ago
‘Should I train fasted?’ ….In general – women in their reproductive year the answer is 𝗻𝗼. 
⁣
💯 Men and Menopausal women – if you have slept enough and are not feeling stressed then ok!⁣
⁣
📄The research shows women in their reproductive years perform best in a fuelled state. When the female brain perceives that they are not getting enough nutrition, especially carbohydrate, they have a marked reduction in the production of kisspeptin, a neuropeptide that is responsible for sex hormones and endocrine and reproductive function which also plays a significant role in maintaining healthy glucose levels, appetite regulation, and body composition.⁣
⁣
✅ Ladies if you aren’t able to eat before you exercise, maximise the meal you have the evening before and your recovery. ⁣
⁣
✅ Eat within the hour post exercise. Be sure to include 20-30g of protein in there but don’t forget your carbohydrates too.⁣
⁣
✅ If you want to know how to fuel for you, make sure you speak to a dietitian or trusted health professional.⁣
 ⁣
#trainingfasted #shoulditrainfasted #sportsnutrition #linianutrition

Comment on Facebook

Wonderful sports DOC /Lady of all seasons.

Premenstrual syndrome (PMS) is a regular occurrence for many women that they consider it a normal part of getting their period. About 10-20% of women get moderate to severe symptoms a week or two before their monthly cycle begins. Although the causes of PMS aren’t well understood, fluctuating levels of hormones and brain chemical are thought to play a role. ⁣

Diet can play a role in helping to ease PMS symptoms, see the slides for our dietary related strategies. ✅⁣

#pms #womenshealth #dietforpms #linianutrition
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1 month ago

Is fruit good or bad for you?⁣

Fruit is healthy for most people.⁣

🍌 While excessive sugar intake can be harmful, this 𝗱𝗼𝗲𝘀𝗻’𝘁 𝗮𝗽𝗽𝗹𝘆 𝘁𝗼 𝘄𝗵𝗼𝗹𝗲 𝗳𝗿𝘂𝗶𝘁𝘀. Rather, they are high in nutrients and satisfyingly filling. If you can tolerate fruit and you’re not on a low carb or ketogenic diet, by all means, eat fruit.⁣

🍎Try eating more whole fruits as part of a healthy, whole-foods diet to enjoy their health benefits. ⁣

🥦 Remember to load up on veggies too. Of your 5 a day I would recommend 3 come from your veg and 2 from your fruit.⁣

🍇 Check out the second slide for more useful tips around sugar in fruit! 👉 ⁣

#fruitinsugar #mythbusting #issugarinfruitbad #sugar #fruit #nutritiontips #linianutrition
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2 months ago
Is fruit good or bad for you?⁣
⁣
Fruit is healthy for most people.⁣
⁣
🍌 While excessive sugar intake can be harmful, this 𝗱𝗼𝗲𝘀𝗻’𝘁 𝗮𝗽𝗽𝗹𝘆 𝘁𝗼 𝘄𝗵𝗼𝗹𝗲 𝗳𝗿𝘂𝗶𝘁𝘀. Rather, they are high in nutrients and satisfyingly filling. If you can tolerate fruit and you’re not on a low carb or ketogenic diet, by all means, eat fruit.⁣
⁣
🍎Try eating more whole fruits as part of a healthy, whole-foods diet to enjoy their health benefits. ⁣
⁣
🥦 Remember to load up on veggies too. Of your 5 a day I would recommend 3 come from your veg and 2 from your fruit.⁣
⁣
🍇 Check out the second slide for more useful tips around sugar in fruit! 👉 ⁣
⁣
#fruitinsugar #mythbusting #issugarinfruitbad #sugar #fruit #nutritiontips #linianutrition⁣
⁣Image attachment

With fluctuating hormones, balance is the name of the game. Particularly balance of your blood sugar levels. At the centre of good nutritional habits to help women manage their weight, stabilise mood and controlling hot flushes is good blood glucose control. We need a certain amount of glucose/sugar in the blood at all times but having too much or too little in the blood is stressful to the body. Stress may cause your blood sugar levels to become more unbalanced so the food choices you make can have a big impact.⁣

#happyhormones #hormonehealth #BloodGlucoseLevels #bloodsugarcontrol #hormones #linianutrition
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2 months ago
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