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You know the drill. Some days, exercising feels like a total walk in the park. Other days, it feels like you’re trying to climb up a hefty mountain, barefoot with the mother of all storms blowing in your face. ⁣

The truth of the matter is that your body changes as a women over the course of your menstrual cycle and over the years — The key is to know you and to learn to adapt your training and nutrition to suit it.⁣

#womenshealth #menstrualcycle #womensnutrition #tailorednutrition #knowyourbody
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4 days ago
You know the drill. Some days, exercising feels like a total walk in the park. Other days, it feels like you’re trying to climb up a hefty mountain, barefoot with the mother of all storms blowing in your face. ⁣
⁣
The truth of the matter is that your body changes as a women over the course of your menstrual cycle and over the years — The key is to know you and to learn to adapt your training and nutrition to suit it.⁣
⁣
#womenshealth #menstrualcycle #womensnutrition #tailorednutrition #knowyourbody ⁣
⁣Image attachmentImage attachment+2Image attachment

Living in Italy – and now being partial to a sweet breakfast – I am forever coming up with options that give the Italian style of breakfast but more balanced than café e biscotti!⁣

You will love this new firm favourite breakfast option.⁣

Banana bread – made more balanced with the addition of quinoa which is rich in protein.⁣

Total prep & baking time – about 1 hour⁣

𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀⁣
1 cup cooked quinoa (cooked and cooled )⁣
3 ripe bananas mashed.⁣
2 cups of flour (use almond flour to make it gluten free)⁣
1 ½ tsp baking powder⁣
½ tsp cinnamon⁣
½ tsp nutmeg⁣
2 eggs⁣
100g sugar or 4 tbsp honey⁣
½ cup of olive oil⁣
¼ cup Greek yogurt⁣
Topping – slices or banana or apple nuts or seeds⁣

𝗠𝗲𝘁𝗵𝗼𝗱⁣

1. Measure dry ingredients into a bowl and mix together.⁣

2. In another bowl mix eggs, sugar/ honey, oil and Greek yogurt. Stir well.⁣

3. Fold in the bananas⁣

4. Mix in the dry ingredients.⁣

5. Add in the quinoa.⁣

6. Line a medium sized loaf⁣

7. Add in the batter.⁣

8. Top with topping of choice.⁣

9. Bake at 350 degrees for 45 – 50 mins or until cooked.⁣

10. Cool on a cooling rack⁣

11. Enjoy with a nice cup of tea or coffee in the morning!⁣

#sweetbreakfast #colazione #breakfast #italiano #bananabread #quinoa #protein #healthybrealfast
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1 week ago
Living in Italy – and now being partial to a sweet breakfast – I am forever coming up with options that give the Italian style of breakfast but more balanced than café e biscotti!⁣
⁣
You will love this new firm favourite breakfast option.⁣
⁣
Banana bread – made more balanced with the addition of quinoa which is rich in protein.⁣
⁣
Total prep & baking time – about 1 hour⁣
⁣
𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀⁣
1 cup cooked quinoa (cooked and cooled )⁣
3 ripe bananas mashed.⁣
2 cups of flour (use almond flour to make it gluten free)⁣
1 ½ tsp baking powder⁣
½ tsp cinnamon⁣
½ tsp nutmeg⁣
2 eggs⁣
100g sugar or 4 tbsp honey⁣
½ cup of olive oil⁣
¼ cup Greek yogurt⁣
Topping – slices or banana or apple nuts or seeds⁣
⁣
 𝗠𝗲𝘁𝗵𝗼𝗱⁣
⁣
1. Measure dry ingredients into a bowl and mix together.⁣
⁣
2. In another bowl mix eggs, sugar/ honey, oil and Greek yogurt. Stir well.⁣
⁣
3. Fold in the bananas⁣
⁣
4. Mix in the dry ingredients.⁣
⁣
5. Add in the quinoa.⁣
⁣
6. Line a medium sized loaf⁣
⁣
7. Add in the batter.⁣
⁣
8. Top with topping of choice.⁣
⁣
9. Bake at 350 degrees for 45 – 50 mins or until cooked.⁣
⁣
10.  Cool on a cooling rack⁣
⁣
11.  Enjoy with a nice cup of tea or coffee in the morning!⁣
⁣
#sweetbreakfast #colazione #breakfast #italiano #bananabread #quinoa #protein #healthybrealfast⁣
⁣Image attachment

Ohhhh carbs. ⁣

Personally my fave food group. ⁣

Professionally the food group that I have to do the most myth busting. ⁣

As women most of us like them ( …and crave them more at certain times of the month!) yet we are petrified of them as we are sold that low carb narrative in mainstream media. ⁣

Yes of course too many carbs ( ..or of anything for that matter ain’t a good thing). However the key particularly if you are a woman who is still in your reproductive years it is important that you do include some in your diet for optimal wellbeing. As with anything in nutrition, quality is key. If you want bespoke advice about quantities - speak to a dietitian or registered nutrition. ⁣

Happy carb including ladies.⁣

#carbs #welovecarbs #carbohydrates #womenshealth #healthyeating #mythbusting #carbsarelife
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2 weeks ago
Ohhhh carbs. ⁣
⁣
Personally my fave food group. ⁣
⁣
Professionally the food group that I have to do the most myth busting. ⁣
⁣
As women most of us like them ( …and crave them more at certain times of the month!) yet we are petrified of them as we are sold that low carb narrative in mainstream media. ⁣
⁣
Yes of course too many carbs ( ..or of anything for that matter ain’t a good thing). However the key particularly if you are a woman who is still in your reproductive years it is important that you do include some in your diet for optimal wellbeing. As with anything in nutrition, quality is key. If you want bespoke advice about quantities - speak to a dietitian or registered nutrition. ⁣
⁣
Happy carb including ladies.⁣
⁣
#carbs #welovecarbs #carbohydrates #womenshealth #healthyeating #mythbusting #carbsarelifeImage attachmentImage attachment+3Image attachment

2 CommentsComment on Facebook

I find these fact sheets so helpful Linia! Thank you 😊

Miss you Linia Patel! So great to see your awesome work xx

Hey, how are you?⁣

How are you really?⁣

We perhaps ask that question out of habit without waiting for the answer or even answering honestly.⁣

Its mental health awareness week – and while I preach mostly about nutrition – my personal belief is that we are body mind and spirt. Optimal wellbeing is about nurturing and looking after all three parts. ⁣

This week, and every week – take time to look after all of 𝘆𝗼𝘂. Body, spirit and mind.⁣

Take care. ⁣

#MentalHealthAwarenessWeek #mentalhealth #mentalandphysicalhealth #MHAW #howareyou
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3 weeks ago
Hey, how are you?⁣
⁣
How are you really?⁣
⁣
We perhaps ask that question out of habit without waiting for the answer or even answering honestly.⁣
⁣
Its mental health awareness week – and while I preach mostly about nutrition – my personal belief is that we are body mind and spirt. Optimal wellbeing is about nurturing and looking after all three parts. ⁣
⁣
This week, and every week – take time to look after all of 𝘆𝗼𝘂. Body, spirit and mind.⁣
⁣
Take care. ⁣
⁣
#mentalhealthawarenessweek #mentalhealth #mentalandphysicalhealth #MHAW #howareyou

Time and time nutritional surveys show women don’t eat enough protein. Protein is key for maintaining our muscle mass (super important for us ladies as we have less to start off with). We need to prioritise protecting our muscle and that’s why we need to eat enough. ⁣

#protein #womenshealth #nutritionforwomen #nutrition #eatprotein #women #health
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4 weeks ago
Time and time nutritional surveys show women don’t eat enough protein. Protein is key for maintaining our muscle mass (super important for us ladies as we have less to start off with). We need to prioritise protecting our muscle and that’s why we need to eat enough. ⁣
⁣
#protein #womenshealth #nutritionforwomen #nutrition #eatprotein #women #healthImage attachmentImage attachment+2Image attachment

1 CommentComment on Facebook

This has really made me think more about my protein intake… thanks!

When you hit your 40’s you quickly learn that exercise and nutrition routines that worked for you before, just don’t seem to cut it anymore. But don’t worry – you can still rock it and thrive in your 40’s. ⁣
 ⁣
You just need to know how! ⁣
 ⁣
The more you understand your body, the more aware you are of the process, the more you can take control of your changing hormones. ⁣
 ⁣
Here’s our top, simple tips to help you flourish in your 40’s. ⁣
 ⁣
#fortyandfabulous #fitatforty #perimenopausesolutions #hormones #beincontrol #lifestylematters
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1 month ago
When you hit your 40’s you quickly learn that exercise and nutrition routines that worked for you before, just don’t seem to cut it anymore. But don’t worry – you can still rock it and thrive in your 40’s. ⁣
 ⁣
You just need to know how! ⁣
 ⁣
The more you understand your body, the more aware you are of the process, the more you can take control of your changing hormones. ⁣
 ⁣
Here’s our top, simple tips to help you flourish in your 40’s. ⁣
 ⁣
#fortyandfabulous #fitatforty #perimenopausesolutions #hormones #beincontrol #lifestylemattersImage attachmentImage attachment+2Image attachment

You’ve trained hard, you have a plan of your nutrition and now you can’t wait to be running that race! ⁣

Although I recommend not trying anything radically new on race day.. one thing you would really benefit from is starting your race hydrated.⁣

Physically and mentally it well help you feel stronger. ⁣

Here are some of our top tips!⁣

#marathonready #londonmarathon #performancenutrition #marathonnutrition #sportsnutrition #fluids #hydration
... See MoreSee Less

2 months ago
You’ve trained hard, you have a plan of your nutrition and now you can’t wait to be running that race! ⁣
⁣
Although I recommend not trying anything radically new on race day.. one thing you would really benefit from is starting your race hydrated.⁣
⁣
Physically and mentally it well help you feel stronger. ⁣
⁣
Here are some of our top tips!⁣
⁣
#marathonready #londonmarathon #performancenutrition #marathonnutrition #sportsnutrition #fluids #hydrationImage attachmentImage attachment+1Image attachment

How to beat the clock through nutrition ⁣

🌍 There are places in the world where people have already cracked the code without knowing it, resulting in unusual longevity. These areas where people live the longest and healthiest are called Blue Zones.⁣

💙 Most blue zones people have a health span equal to their lifespan. Many arrive at 100 years old active, healthy and inbred with a sense of purpose. ⁣

📍Several longevity hotspots are part of the Blue Zones—Sardinia, Italy; Ikaria, Greece; Okinawa, Japan; the Nicoya Peninsula in Costa Rica; and Loma Linda, California. ⁣

Common dominator with all these lifestyles are:⁣

1. Base your meals on plants. Bitter veg rock!⁣
2. Eat simple food. ⁣
3. Stop eating when you are 80% full.⁣
4. Spend time in nature⁣
5. Love deeply⁣
6. Move naturally.⁣
7. Chill out – and enjoy life!⁣

#longevity #bluezones #beattheclock #nutritionforlongevity #healthspan #healthylonglife
... See MoreSee Less

2 months ago
How to beat the clock through nutrition ⁣
⁣
🌍 There are places in the world where people have already cracked the code without knowing it, resulting in unusual longevity. These areas where people live the longest and healthiest are called Blue Zones.⁣
⁣
💙 Most blue zones people have a health span equal to their lifespan. Many arrive at 100 years old active, healthy and inbred with a sense of purpose. ⁣
⁣
📍Several longevity hotspots are part of the Blue Zones—Sardinia, Italy; Ikaria, Greece; Okinawa, Japan; the Nicoya Peninsula in Costa Rica; and Loma Linda, California. ⁣
⁣
Common dominator with all these lifestyles are:⁣
⁣
1. Base your meals on plants. Bitter veg rock!⁣
2. Eat simple food. ⁣
3. Stop eating when you are 80% full.⁣
4. Spend time in nature⁣
5. Love deeply⁣
6. Move naturally.⁣
7. Chill out – and enjoy life!⁣
⁣
#longevity #bluezones #beattheclock #nutritionforlongevity #healthspan #healthylonglife

2 CommentsComment on Facebook

Oooh it’s one of your new photos!!

Keep up the good work!

Ladies – getting these things right when it comes to your nutrition will be a game changer.⁣

You are welcome! ✨⁣

#womenshealth #nutritionforwomen #nutritionadvice #healthyliving #healthywomen
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2 months ago
Ladies – getting these things right when it comes to your nutrition will be a game changer.⁣
⁣
You are welcome! ✨⁣
⁣
#womenshealth #nutritionforwomen #nutritionadvice #healthyliving #healthywomenImage attachmentImage attachment+2Image attachment

Spring finally feels like it’s sprung! 🌸 and with spring brings lots of new delicious seasonal vegetables and fruits. This month it’s the start of one of our faves…asparagus!!⁣

Asparagus is a good source of fibre, folate, vitamin C, chromium and ofcourse antioxidants.⁣

If you suffer from urinary tract infections then it’s a vegetable for you! The amino acid asparagine makes it a natural diuretic.⁣

Great cooked or thinly sliced and served raw in salads. For an easy mid-week dinner try our yummy spring asparagus recipe. ⁣

𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀:⁣
〰️ 1 bunch of asparagus washed⁣
〰️ 1 - 2 handfuls of cherry tomatoes washed ⁣
〰️ Parmesan grated ⁣
〰️ Olive oil⁣
〰️ Salt and pepper to taste ⁣

𝗠𝗲𝘁𝗵𝗼𝗱: ⁣
1.Preheat an oven to 180 degrees⁣
2.Trim your asparagus. Place on baking tray.⁣
3.Cut the cherry tomatoes in half and place on top of asparagus ⁣
4.Grate a generous amount of Parmesan on top⁣
5.Drizzle over olive oil generously and sprinkle salt and pepper as desired ⁣
6.Place in oven for 15 mins or until asparagus is tender⁣
7. Serve with protein of choice. In the reel we chose eggs, but also goes great as a side dish with meats, fish and tofu! ⁣

#eatseasonally #asparagusseason #asparagusrecipe

... See MoreSee Less

2 months ago
Spring finally feels like it’s sprung! 🌸 and with spring brings lots of new delicious seasonal vegetables and fruits. This month it’s the start of one of our faves…asparagus!!⁣
⁣
Asparagus is a good source of fibre, folate, vitamin C, chromium and ofcourse antioxidants.⁣
⁣
If you suffer from urinary tract infections then it’s a vegetable for you! The amino acid asparagine makes it a natural diuretic.⁣
⁣
Great cooked or thinly sliced and served raw in salads. For an easy mid-week dinner try our yummy spring asparagus recipe. ⁣
⁣
𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀:⁣
〰️ 1 bunch of asparagus washed⁣
〰️ 1 - 2 handfuls of cherry tomatoes washed ⁣
〰️ Parmesan grated ⁣
〰️ Olive oil⁣
〰️ Salt and pepper to taste ⁣
⁣
𝗠𝗲𝘁𝗵𝗼𝗱: ⁣
1.Preheat an oven to 180 degrees⁣
2.Trim your asparagus. Place on baking tray.⁣
3.Cut the cherry tomatoes in half and place on top of asparagus ⁣
4.Grate a generous amount of Parmesan on top⁣
5.Drizzle over olive oil generously and  sprinkle salt and pepper as desired ⁣
6.Place in oven for 15 mins or until asparagus is tender⁣
7. Serve with protein of choice. In the reel we chose eggs, but also goes great as a side dish with meats, fish and tofu! ⁣
⁣
#eatseasonally #asparagusseason #asparagusrecipe⁣
⁣
⁣
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