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This is why I think there can be a Caribbean version of the Mediterranean diet and improve the health biomarkers of the people from the islands.

Caribbean cuisine could be one of the healthiest diets when done right, with nutrient dense whole foods making up a balanced diet.

This is what a Mediterranean version of the Caribbean diet looks like 😄

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Lionfish ceviche packed into pineapple bowls, lentil salad with pumpkin seeds & dijon french vinegarette plus the main veggie grilled steaks on the beach. Made with good vibes by my friend Hanna & I.

Have you heard of the benefits of eating a Mediterranean diet for longevity and health?
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If health and energy are also values aligned with your life’s direction and goals, you will love this article or simply if you’d like to see how to eat healthier using tropical ingredients.

Firstly what is the Mediterranean diet?
It is more than eating fresh, wholesome food and also includes daily physical exercise and sharing meals with others.
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These together have a profound effect on mood and mental health increasing feelings of appreciation for pleasures of eating well.
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The diet is based on the region’s traditional fruits, vegetables, beans, nuts, seafood, olive oil- with perhaps a glass or two of red wine.

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They usually include dairy also but I recommend leaving that part of the diet in the past.
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Benefits of the Mediterranean diet and therefore a Mediterranean style Caribbean diet include:
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*Prevents heart disease and strokes
*Reduce the risk of Alzheimer’s
*Protect against T2 Diabetes

*Eat lots of vegetables
*Keeps you agile

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Loved this article?

Share it with a friend, and be sure to leave a comment if you loved this read.

Be sure to check out my previous blog with my free quarantine shopping list for recommendations too.

Sign up for my Free meal prep challenge to access a meal plan, recipes and a week’s worth of useful content to help you get on track and level up your wellness habits.

Chat soon,

Annick Lewis, also known as Organnick.

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Quarantine shopping list

Hey friends,

At this time of COVID -19 with so much uncertainty in the world, we are exploring a few various ways of organizing our fridges, pantries, and freezers in a way that is not only cost-efficient but also healthy. As a nutritionist, I frequently get asked questions around food selection so I figured sharing a brief overview of ingredients that a nutritionist likes to have around with you would be valuable.

The way to begin thinking about this on a whole is that there are some ingredients that are meant to be stocked up weekly/ bi-weekly and some monthly.

Shop efficiently by prioritizing a shopping list so that you can go in and out swiftly or order online with focus.

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Have a rough idea of the type of menus and recipes that you would like to enjoy at home, in terms of meats and starches and be open to flexibility depending on availability.

Stocking up rationally on vegetables and staples like rice, beans, pasta canned fish, nuts, oats, cereals, nuts, and nut butter.

Buy vegetables frozen and fresh so that you have the fresh stuff on hand is a great idea because both prioritize veggies, but keeping a frozen stock is convenient and is great for when you are tired.

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1 pack frozen chicken breast

2 pack frozen cauliflower

Frozen fruit of choice (or fresh fruit to be frozen)

1 pack frozen mixed vegetables

1 -2 pack minced frozen chicken

12- 18 eggs

8 oz fresh fish

2 whole chicken

 

1 -2 packs of carrots

1 pack celery

Salad greens x 1 pack

Bunch bananas or fruits of choice

1 squash

5 lemons

6 tomatoes

4-6 cucumbers

1 pack mushrooms

3 cups ochroes

1 pack Chinese cabbage

1 pack green cabbage

Pumpkin

Potato or sweet potato

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4 large cartons unsweetened almond or dairy-free milk of choice

Large pack cashews, nuts or seeds of choice

Chickpea pasta or pasta of choice

Peanut butter unsweetened (NO sugar or high fructose corn syrup.)

Gluten-free wraps x 2 packs

Vegan mayo

Tahini

Vegan cheese

Ketchup (without high fructose corn syrup)

Mustard ( I like dijon)

Asian rice noodles

Cassava flour (I like the locally made brand Carmettas)

Coconut flour/almond flour (optional)

Ground almonds/ almond flour (optional)

Gluten-free/ quick / oats/ oat flour (Nice for baking)

Seeds (sesame, sunflower, pumpkin, flax)

Carmettas cassava pancake mix (optional)

Olive oil/avocado oil/rice bran oil/grapeseed oil

sesame oil (without soybean oil)

Coconut oil / vegan butter

Dark chocolate/ chips (dairy-free/ sugar-free)

vanilla essence

baking powder

 

Spices

curry powder

chicken seasoning

fish seasoning

paprika

garlic powder

onion powder

fajita seasoning

cumin

cinnamon

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Italian dried herbs

bouillon stock cubes (without msg)

 

Snack foods

Popcorn seeds

Gluten-free pretzels

Rice crispies for cereal munchies

Dark chocolate without milk, find sugar free and you are even better.

 

Superfoods

Lakanto monk fruit sweetener

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Protein powder

Cocoa powder

Ground flaxseeds

Lakanto chocolate probiotic mix

Turmeric (optional)

Nutritional yeast

 

Wine/ gluten-free alcohol of choice  (optional)

 

Canned foods

Chickpeas

Lentils

Black beans

Tuna cans

Tomato sauce

Tomato paste

Bone broth

 

Here is a summary of some ingredients that I enjoy having around me to feel healthy and focussed. Next, I plan on sharing my favorite to-go meals from different cafes and restaurants.

Stay safe friends,

Join me for my Free Online Meal Prep Challenge which is 7-day email course: Simple steps to get you healthier and on track with basic essentials you have at home. https://www.facebook.com/watch/?v=275…

https://mailchi.mp/ab0fd37460eb/organ..

 

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Green smoothie recipe

Do you ever feel like you want a smoothie that tastes good but also gives that vibrant green vibe to your life?

Well, this recipe will serve all of your green smoothie desires.

Green is the color of the heart chakra, and it is a natural feel-good which fights off depression when we consume it. Food and mood are tightly linked believe it or not. Get more greens in your life today!

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Makes 1 serving
Ingredients
1/3 frozen banana
1 handful spinach
1⁄2 cup of dairy-free milk
1⁄2 cup coconut water
1 tbsp. seeds of choice
1 tsp Matcha powder (optional)
Method:
Combine all ingredients in the blender. Process on low speed until mixture is combined but still coarse in texture, about 10 seconds. Increase speed to high and puree until completely smooth, smoothie it up, and enjoy!
Do you need to get on track with healthy eating habits but just don’t know where to start?
YES????
Then sign up now for my FREE meal prep challenge today!🥗
You’ll get Healthy Caribbean Style Recipes and lifestyle tips for you to cultivate healthy eating habits and kickstart your weight loss journey!🧘🏽‍♀️🥗
Learn more:
https://www.facebook.com/GreenBalancebyOrgannick/videos/2753598518260524
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Tropical Quarantine Banana daiquiri

It is great to meet you this morning as I write to you from paradise. I have just finished my almond milk latte and now as I peek out at the ocean between writing to you, I listen to the breeze rustling the trees outside of my balcony. I am loving this morning. Happy holidays from Barbados.

Waking up with a grateful heart is what life is all about. Have you seen my free gratitude journal yet? It’s prompted to help you have a great start to your morning.

I was thinking about a holiday sometimes, we don’t feel like making lots of mess and foods but want to enjoy the day, be fueled right, and have fun right. So it got me thinking that if I made smoothies or protein shakes and added in my alcohol it would be like a lunch/ brunch cocktail! Sometimes even an afternoon snack! haha

Have you printed out my free gratitude journal prompts as yet? Find the link below.

Here is the recipe for this decadent Tropical daiquiri:

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Ingredients

1- 2 frozen banana

1 serving rum or vodka

Dash of cinnamon

1 tbsp ground flaxseeds

1 tbsp pumpkin seeds or nut butter

1 tsp sweetener of choice (optional)

1/2 cup dairy-free milk of choice

1/2 cup ice

Directions: In your blender add your frozen banana, ice, milk, and blend. Next step, add your rum and all other ingredients and blend until icy and smooth. Serve it up in your favorite glass and chill out doing something fun.

 

Subscribe to the blog, share this recipe with your A-team, and send updates.

 

Here are some FREE resources where one or all may interest you:

Step 1. Cut down on the sugar in your diet and watch my video on meal prep benefits now.

Step 2. Sign up for the Green Balance Life Free Meal Prep Challenge starting next week.

Step 3. Share this recipe with a friend

Step 4. Try out this workout and listen in for my self-care chat

So….. Taking action:

STEP ONE
Book your FREE 20-minute discovery call for next week and let us chat about your goals.

STEP TWO
After your discovery call, you can decide whether you would like me to guide you at home during your meal prep for you and your family so that you stay mentally and mindfully strong through these transitions.

We then move towards booking you a full consultation. Book 4 -10 sessions so that you are committed to getting started and let’s get you, fitter, so that you are ready to tackle the world when this is all over.

I am here for you, ensuring that you feel your best and your immune systems remain thriving at this time.

Book here now 

Looking forward to chatting more about wellness, fun, and fitness with you this year, even though the distance.

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Sexy Goddess chocolate milk

Cocoa; Iron boosting superfood drink here for you. Us women are cyclical beings and go through a range of hormonal fluctuations during the course of one month.

This recipe is one of my favorites with some of my favorite brands, that I like to keep on hand and recommend to my clients.

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Ingredients

4 tsp Lakanto probiotic chocolate milk powder

1 serving ashwagandha drops

1 pinch pink Himalayan salt

3/4 cup unsweetened almond milk

6 Lakanto sweetener drops (or sweetener of choice)

1/2 cup ice

In your blender, you can assemble all of these ingredients together and blend it up for an icy chocolate milk hormone boosting beverage.

Because your nutrition should be sexy and make you feel sexy too.

 

Thinking about getting your meal prep habits improved and into a functional routine that gets you out of the rut?

Explore coaching options here.

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Here are some FREE resources where one or all may interest you:

Step 1. Cut down on the sugar in your diet and watch my video on meal prep benefits now.

Step 2. Sign up for the Green Balance Life Free Meal Prep Challenge starting next week.

Step 3. Share this with a friend

Step 4. Try out this workout and listen in for my self-care chat

 

So….. Taking action:

STEP ONE
Book your FREE 20-minute discovery call.

STEP TWO
After your consultation, you can decide whether you would like me to guide you at home during your meal prep for you and your family so that you stay mentally and mindfully clear through these transitions. Book 4 sessions so that you are committed to getting started and let’s get you, fitter so that you are ready to tackle the world when this is all over.

I am here for you, ensuring that you feel your best and your immune systems remain thriving at this time.

Book here now 

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Self care is a must

 

We used to think that having coaches, nutritionists and trainers were a luxury and similar to self-care practices but this new age is proving to find that these are becoming essentials.

Let us not forget that while we are at home, many are packing on the extra weight and while that is okay for a week or so, long term there are still health concerns like heart disease, blood pressure.

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Gooey gluten free banana bread

As a glutenfree lover of life, I have come across this yummy recipe with my sister in law Anna as we have been exploring baking during the past two weeks. I have mostly been amazing in kitchen for cooking meals and savoury foods but as a nutritionist never really learned the science of baking or cooking. I have always had to explore variations of whipping meals and snacks together avoiding allergens, and more explored this side of food as a creative experiment than a methodical step by step process to obtain a result.

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Chickpea Blondie

Today is April 9th and I have embarked on a 30 day yoga challenge during this time of the COVID outbreak. While I have been busy at work strategizing more ways in which I can serve you and show up fully with love for you, I have been practicing my baking.

This is a part of my journey which I am only now able to understand through my journey of recipe design and I am excited to add more healthy treats to my collection of resources.

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Valentines Day love & Roasted beet salad

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Hey friends,

Valentine’s Day is tomorrow. I hope that you are having a great week. I am aware that some of you in our tribe are women, some are men, some are single, some are married, some are divorced and some are just being, learning to love yourself in any case.

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2019 Reflections, 2020 predictions

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Hi friend,

With the end of 2019 approaching and the last full moon of the year which has just passed, I have been called to write and share this piece with you which touches on topics of growth, achievement, failures and some trends which are likely to come for the upcoming 10 years in wellness.