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Heart awareness February

Hey friends,

In the name of Love <3
It is heart awareness month!
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This February is heart awareness month in the US but it is such a great topic to chat about as we are in February that I thought I’d share some tips with you for better heart health today, and encourage you to share them with your friend and family.

It is a good idea to consider keeping our BMI in a healthy range by doing regular exercise and eating well in addition to checking into our emotional health to keep our heart healthy. Today let us explore some quick tips that you can start using today to make your February a heart healthy month and make this a conversation topic at home and with friends.
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Emotions, heart and cognitive function
In school we learned that our heart communicates with our mind through neural signals. The heart signals have an effect on brain function like influencing emotional processing and higher cognition like focus.When we are stressed, which in many cases most people are daily react impulsively to trigger situations.

It is a good idea to be mindful of opening up perception to “stressful” situations whether at home or at work, with family or with friends and aim to take some deep breaths, remove ourselves from the situation, do something to distract ourselves from the stressful thoughts like put music on, a podcast, call someone, do some journalling or go for a run. These are healthier ways to calm ourselves down instead of carrying around the negative thoughts in our minds and bodies.

It is normal to feel stress and to go through painful times in our lives, but it is important that we processes our emotions as healthily as possible, as it will pass, so that accumulated stress does not lead to future illness in our bodies.

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During stress and negative emotions, when the heart rhythm becomes erratic and disordered it impacts our ability to think clearly, remember, learn, reason and make effective decisions. During periods of high stress we may notice that our breathing begins to get shallow, and so I want to encourage you to breathe from your diaphragm (belly) to really gain those benefits.

BMI
Have you heard of this term before?

It means that how much you weigh in proportion to your height is determined by a number that puts you in a range that suggests an increased risk for heart health or a healthy range for cardiovascular concerns. Eating a healthy diet and engaging in physical activity of 2-3 hours per week has been shown to keep BMI and risk factors low.
Your BMI should be between 20-25 for reduced risk for heart concerns. Check your numbers this week.

Exercises to try this month include:
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1. Swimming laps
2. Aerobic jogging
3. Yoga
4. Take the stairs 9/10 times

Heart healthy Meals and tips to try this month include:
1. Lentil soup recipe.
2. Black bean marinara vegetarian & chickpea pasta with zucchini.
3. Salmon salad.
4. Cauliflower rice and mahi mahi.
5. Add an extra serving of vegetables to your daily meals.
6. Keep sugars below 20g per day.
7. When you are thinking about chocolates find some local dark, dairy and sugar free choices.
See more on plant based nutrition here on the blog
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In the month of heart awareness we can’t forget that Valentines Day is next week! Take care of yourself and your loved ones this month, because a little self love can go a long way to your body restoration.

This blog was written for Valentines Day so that you can get some healthy inspo for the day of love, check it out.

Choose your path. Lose. Maintain and heal or Gain.

If you have been looking for guidance to take those steps towards a healthier lifestyle, there are natural ways to improve your conditions and be happy, healthy and free.

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  • If you are playing carnival this choice is for you !
  • This choice is for you to take your wellness and fitness habits to the next level
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Toronto Healthy Food Guide

Toronto

Hey friends,

You haven’t had a food review blog from me in a while. I have been doing a lot of work on the backend getting things all ready for you to Glow come 2019 in the 2 week alkalizing cleanse. You are going to love what is on the way. Today though, I have recently travelled to Toronto and you know how much I love to food blog when I travel. It really helps you and my signed clients to easily navigate their travel and stay committed to the wellness goals set no matter where you go. We had the privilege of getting some great healthy food recommendations and other blogs written of which every experience I am grateful for.

Let us start with brunch since it is my new favourite way to start the day!

Brunch

  1. Queens Quay Terminal ; Joe Bird – Avocado toast on glutenfree minus the sausage.

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2. Le petit dejeune – Cafe almond milk mocha & eggs bene minus the bread <3

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3. Eggspectation

Vegetarian crepe with goats cheese and spinach and the Eggs Bene are both divine!

Lunching

Kupfert and kim  – Guac and chips, Poke bowl & the veggie broth were all great choices. If you aren’t a soy fan ask for without!

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Planta  – Vegan burger & Pizza -Certainly enough to share!

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Libretto Wine and Vegan Glutenfree Pizzas

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Dining

Lee – Vegan Veggie Slaw 

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Baro : South American  – The best Guac, chips and fish tacos.

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Jinya – Noodle bars that only have wheat noodles when you want something light- Make it a veggie broth for the warm comfort and a nutrient dense lighter meal.

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Setting some intentions around this new moon, I hope you are too and that they include some health and wellness goals. I saw an incredible shooting star last week and I want to encourage you to think big and have fun with your goals.

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I will be joining you in first two weeks because I love starting the year off on a healthy foot and that is why I am inviting you to join and experience all of the benefits that come with this commitment.  It is only two weeks of your life to allocate to this commitment and your body will love you so much for it, and if you are loving the self care that this two weeks of nourishment brings you can opt in to continue for another two weeks taking you until the end of January.

You can only sign up from Dec 10-23rd to get it at the discounted price of only 120 US and come January the price will go up! Don’t be that person who wishes they got the early bird price next year when you scramble around to get into gear come January. Being organised and prepared is an awesome intention to set for 2019 and you can be assured that organising your wellness from the end of this year will give you a super boost in the New Year!

Look forward to alkalizing, cleansing , restoring and glowing with you in 2019!

SIGN UP NOW

Good thing you committed to the 30 day movement challenge that ends on Christmas Day. You got a little extra wiggle room there! Keep moving and stay active ! Not only do you generally feel more jolly but your body will be thanking you for it too when you still fit into your favourite seasonal clothes.

This 2019 We are starting the year off with a BANG! Ready Set Glow two week alkalizing cleanse is lining up for you to join from Dec 10th and no sooner! We begin Jan 7th so reserving your space this year is ideal. You know it will be the best decision to kickstart your healthy journey for the 2019 and your body deserve a little self care and attention during these two weeks.

Doors open for discounted sign ups Dec 10- 23rd and we kick off to start glowing Jan 7th. It is only 120 US this December and the price will be going up in 2019. Take this offer while it lasts. Keep posted for how to sign up on Monday! I can’t wait as I will be doing this alongside you! You can expect an awesome 2 week menu guide, recipes and weekly motivation sent straight to your email.  We will have a whatsapp group for those who are interested in more community vibes.

 

Your healthy friend,

Organnick

 

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30 Day Fitmas Challenge

You deserve to Glow in 2019! Here is a recap of the 30 day FitMas movement challenge ending December 25.

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Hey friends, I recently have chosen to invite you goal getters to join me in completing a 30 day movement challenge. So far the challenge is proving to be both challenging and rewarding.

I love 30 day challenges because they allow you to commit to a goal and really stick it through because you really are able to develop and refine your skills and routines for the best habits to integrate into your lifestyle. Building healthy habits goes a lot further than simply trying, failing and giving up.

I chose to do a mix of exercises because I felt that I wanted the goal of 30 days consistency to your fitness be acquirable. With a strong understanding of the challenges of the modern daily routines specific to time juggled between family, career, personal and wellness it made sense to invite participants to move in ways that were most convenient for their schedules and daily demands. The mission was to consciously move daily for 20 minutes or more by enjoying your favourite exercises such as one or more of the following; gym, dance, yoga, cardio, pilates, mat classes at home or at studios. Whatever would work for you that day the goal was to pencil it in and find a way.

 

  • Why do a 30 day commitment to movement or anything?

It became apparent to me after completing my third 30 day yoga challenge that when I started I was only able to have a consistent yoga practice at classes but sometimes I couldn’t make it to class for various reasons. I wanted to be able to open up my laptop and have the discipline to put out my mat and commit to a class, which was only a dream before I first started. Through the different challenges I was able to really find ease with my new habit and now enjoy it as an essential part of my wellbeing and healthy lifestyle. I figured that not everyone is an active yogi or even wants to step foot in a studio so doing a challenge like this, helps really be able to commit and enjoy the benefits of daily movement from the comfort of their home and focus in on those allocated 20-60 minutes of movement.

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  • Details on the commitment

Consciously dedicate time in your schedule to move daily for 25-60 minutes no matter what.

  • Travel

Committing to a challenge like this no matter what your month has in store for you is one of the most fulfilling decisions to make. Travel, social calendar, work and family life are some of the top reasons why many fail to meet their exercise goals so committing to 30 days no matter what shows you what you couldn’t imagine possible to be accessible to you. No matter if you fail and miss a few days, what you gain is far greater in value as you gain habits and the ability to implement such practices even during your craziest days.

  • Foodie journey

Stay posted for the foodie blog coming soon for best healthy places to eat in Toronto.

Go view the movement journey on social media @iamorgannick in the stories where you have daily inspiration for one whole month. Choosing me as your coach is a great investment to your wellbeing. I love my work and my fulfilment in life is having breakthroughs with you and enjoying reaching your goals together! I am committed to you if you are committed to your goal.

Some of my strengths include incredible problem solving skills, and if you feel that you have weight loss and lifestyle problems I can help you see through them for your success. As a strategic thinker I am also able to help you strategise your week so that it becomes manageable for you. My creative menu planning skills come into handy when considering your personalised lifestyle and eating plan based on what you love to do and your favourite food choices.

If you haven’t signed up for the 2 week alkalising cleanse so that you glow come 2019 the time is running out for you to grab your discounted price!

SIGN UP NOW

Good thing you committed to the 30 day movement challenge that ends on Christmas Day. You got a little extra wiggle room there! Keep moving and stay active ! Not only do you generally feel more jolly but your body will be thanking you for it too when you still fit into your favourite seasonal clothes.

This 2019 We are starting the year off with a BANG! Ready Set Glow two week alkalizing cleanse is lining up for you to join from Dec 10th and no sooner! We begin Jan 7th so reserving your space this year is ideal. You know it will be the best decision to kickstart your healthy journey for the 2019 and your body deserve a little self care and attention during these two weeks.

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Doors for discounted sign ups Dec 10- 23rd close soon so do not be left out of the discounts to reboot your wellness and start glowing come Jan 7th. It is only 120 US this December and the price will be going up in 2019.
SIGN UP NOW
Take this offer while it lasts. Keep posted for how to sign up on Monday! I can’t wait as I will be doing this alongside you! You can expect an awesome 2 week menu guide, recipes and weekly motivation sent straight to your email.  We will have a whatsapp group for those who are interested in more community vibes.

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SIGN UP NOW!!

XO

Your healthy nutritionist friend

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Go Glow Alkalising 2 week Cleanse

You deserve to Glow in 2019

SIGN UP HERE

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Two week alkalising cleanse nourishes your body, mind and spirit. This is a two week guided online course.

The benefits of two weeks in Go Glow include:

 

  • Reduced hunger and cravings
  • Surge in energy
  • Improved moods
  • Sharper mental clarity and focus
  • Fat loss and improvement in body composition
  • Autoimmune disease healing and prevention
  • Skin improvements such as softer, suppler skin or elimination of rashes/ eczema/ acne
  • Lower inflammation which can improve chronic pain, reduce heart disease risk and cancer risks.

 

For these two weeks we focus on mostly consuming alkalising whole food ingredients that increase our energy and cleanse our bodies natural systems. This electronic eating guide, recipe book and worksheets will help you stay focussed and find ease in being prepared before and during the cleanse.

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Our bodies consistently are metabolising and breaking down food and drink in our normal lives. Cleansing, switches our bodies function from constantly processing and digesting, to functionally repairing and rejuvenating. You notice that you begin to glow and lean out as your body rids itself of inflammation and is pumped with high quality, easily digestible nutrition.

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We spend years of our lives consuming junk, skimping on sleep, lacking proper hydration and trashing our bodies with processed, fried and junk foods more often than we would like to believe. Yes that means the doubles, fried bake, fried chickens, soft drinks, ice-creams etc. have a toll on our bodies and inhibit our bodies’ natural detoxification system.  For the next two weeks we are focussing on alkalising and bringing in some healing to our bodies and digestive systems.

Your body wants to be able to rid itself of the unhealthy stuff but if you keep eating more junk ,you are not going to be able to get the other junk out. It is like clogging a drain that will otherwise overflow and make a mess without proper cleaning. Your liver and kidneys go through pressure trying to keep up and that’s when cleansing comes in.

Cleansing strips down your diet to the essentials so that you give your liver and kidneys a chance to do their job more efficiently. While you’ll probably shed a few pounds in the process, the real goal of the Go Glow Cleanse is to reshape the way you think about nutrition and wellness.

You will receive your booklet, shopping list, recipes, workbook and regular email check ins from me to inspire you to stay focussed with your glow journey.

Look forward to alkalizing, cleansing , restoring and glowing with you in 2019!

SIGN UP NOW

This Feb 16th 2019 we kick off with the ultimate gut healing, self care two week package for you to give your body the rest and reset it deserves! After packing on a few extra pounds and eating more than you thought possible join us for the easiest and effective cleanse yet! Meals are not included but I can assure you that having the skills you gain from these two weeks take you so much further than a week of prepared meals.

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The guide is flexi ketotarian which means that it will be lower in starches and rich in collagen healing broths, juices, smoothies and a little animal products. Intermittent fasting will be a fun practice for you to ditch eating habits that are preventing you from reaching your goal.

The foods on the menu are so cozy and your body is about to be bursting with energy while you work to kickstart your year. Your digestive system could use a break from all the eating and drinking we do constantly in life. In Go Glow, not only will it allow you some great gut healing, but you will also give your body a chance to work on it’s cell renewal instead of continuously to processing lots of acidic foods and beverages.

We are skipping out on the grains, provisions and beans this time around so you will love the no bloat and pure bliss coming straight to your body this 2019. I am so excited! I love taking on these personal challenges myself too, because I feel the difference and I love reaching the end knowing that I made it through, did my best and can reap the rewards, and I highly recommend that you have got to experience the awesome shifts!

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You will receive weekly motivation and easy to grasp tips over the two weeks so that you stay focussed. You have the option to join up to the whatsapp community if you’d enjoy some extra community vibes. You will receive a simple eating guide, delicious and easy recipes with eating out tips so that you beat the challenge, walk out glowing and feeling restored.

Whether you are looking to lose weight, increase your energy, start healing your gut, alkalize your cells and cleanse your intestines, or just create better habits with your food intake Ready Set Glow is for you!

XO
Your healthy nutritionist friend,

Organnick

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Holiday Eating Tips

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This holiday season, if like most you are packed with social calendar events like festive food making sessions, work parties, christmas shopping, and family gatherings.
Sometimes it is best to walk with a large salad to add to the festive occasion or even a small hummus dip to pass around and other times you’re ‘No thank you’ and ‘ I have had enough ‘ vocal skills will have to come into play.

It is okay to say you have had enough and instead give your host a lovely compliment on their decorations or outfit, because why stuff yourself when you have had enough to compliment your host?

With all of the hustle and bustle during the holidays, the constant parties and events which are heavily packed with too much food, alcohol and sugary snacks what more of a perfect way to kick of 2018 with an alkalising cleanse? You deserve to Glow in 2019 after this Christmas season and if you sign up today you get discounts!

SIGN UP HERE TODAY

I have compiled in this blog for you the best tips to stay lean during your holiday season. Stick along with these tips so that you feel confident when navigating all of your events and get through feeling balanced and focussed :

  • Eat 3 meals a day

When you eat regularly you can keep your blood sugar stable which is great so that you can avoid overeating at the parties later. As your nutritionist I’d recommend keeping a vegan snack on you, either fresh veggies or a vegan protein bar. Keep your meals portioned smaller.

  • Limit appetizers

The calories add up pretty quickly when we are snacking on energy dense appetizers first and it is easy to eat a full meals worth of calories first thing in the event through appetizers. Choose either that you will eat a few appetizers and then say you have had enough or wait to choose a portion controlled meal on a small plate to stay within your caloric daily allowance.  Drink water in between or chew gum to avoid mindless eating.

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  • Choose indulgences specifically

Choose one to three specific occasions where you may allow for a little indulgence in small sizes. Handle your stories like a boss in all of your the other events.  Find the veggies or eat the veggies before you head out to your event. On the very specific occasion allow yourself to enjoy your favourite foods and try to stay in your portion.

  • Keep a healthy stock at home

Keep in your freezer and fridge easy to heat up meals. I love having vegan burgers, frozen broth & organic stock cubes for quick cozy soups, easy to cook veggies in the fridge, fish and whole chicken, fresh fruit and chickpea pasta for lazy lunches or dinners. If you got your pastelles and crab backs serve them up with a side of veggies like callaloo or something you love to keep your portions in check. Gluten free flour is a great idea to keep on hand for all of your frying, gravy’s  and baking this season because who wants the bloating? Not me! Millet toast from the frozen section or your favourite gluten-free bread will leave your gut feeling happier than the processed white flour junk. Now your turn to stock up! Go go go!

  • Nutritionist recommended Clever swaps

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  1. Ham and hops – Ham lettuce wraps
  2. 2 beef pastelles, ½ chicken or veggie pastelle and salad
  3. Macaroni salad and potato salad- greens salad and broccoli salad
  4. 1 cup Ponche creme – 1 shot glass ponche creme
  5. Burger and fries – bunless burger salad and a few fries
  6. Pizza and breadsticks- 1 large bowl of salad and 1 slice pizza
  • Your exercises routine

Good thing you committed to the 30 day movement challenge that ends on Christmas. You got a little extra wiggle room there! Keep moving and stay active ! Not only do you generally feel more jolly but your body will be thanking you for it too when you still fit into your favourite seasonal clothes.

Thanks for joining me in being mindful of healthier choices this holiday season. With these tips you will find a little room to enjoy your favourite festive eats and drinks, in smaller portions. Remember to stay focused on the party or event rather than the food, start a food journal or use myfitnesspal to really track your eating and stay in your daily allowance and the best plan is to remain active and eat healthy all year round next year!

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This 2019 We are starting the year off with a BANG! Ready Set Glow two week alkalizing cleanse is lining up for you to join from Dec 10th and no sooner! We begin Jan 7th so reserving your space this year is ideal. You know it will be the best decision to kickstart your healthy journey for the 2019 and your body deserve a little self care and attention during these two weeks.

Doors open for sign ups Dec 10 (NO SOONER) and we kick off to start glowing Jan 7th. It is only 120 US this December and the price will be going up in 2019. Take this offer while it lasts. Keep posted for how to sign up on Monday! I can’t wait as I will be doing this alongside you! You can expect an awesome 2 week menu guide, recipes and weekly motivation sent straight to your email.  We will have a whatsapp group for those who are interested in more community vibes.

XO

Your healthy friend,

Organnick

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Start a Meal Prep habit this October

CLEAN EATING MEAL PREP TIPS

If you are into health and wellness or you are now trying out the healthy lifestyle then you know hear about meal prep. Meal prep is basically having meals and snacks on hand in advance so that you save time and make better health choices with controlled portions. As with most goals that we set out to achieve, being prepared is a key component for our success in fitness and weight loss also. Practicing organisation in the kitchen and being fluent in meal prep is a skill like any other that needs to be practiced and developed before becoming a master. 

There are great benefits of creating meal prep habits including that it saves money, creates more time in your schedule to focus on work and enjoying life, reduces stress around food choices and encourages you to eat healthier. It feels great to open the fridge full of colourful healthy foods, ready to use and eat. Those days when you are feeling lazy or lacking energy to cook, prepare or are simple short on time during some days of the week are when you are so grateful that you chose to do your prep.

My clients know that when it comes to getting great results, what we make and choose to eat most of the time matters. Members know that they also feel most motivated and at their best when they take time to balance their lifestyle with both exercise and prep. It gets easier over time, so do keep in mind that while it may take longer at the beginning, make some mess, recipes may not be epic, the only way to go on this journey is up! While some may have knowledge on prep and will learn more about it, let us note that knowing is only half the battle overcome. Let us explore tips to start executing the knowledge with these top meal prep habits now. I hope that you find value in my top meal prep tips and that you begin executing what you learnt this week!

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  1. Invest in a set of 10 containers. Small, medium, large and some with compartments. I recommend glass or metal which are easier to clean. Three Mason Jars at least will also be great additions.
  2. Choose your food haul day to get shopping done like Friday afternoon if you are super busy during the workweek week. Markets, butchers, Supermarkets are great on weekend mornings. Choosing a day and putting 1-2 hours allocated in your calendar is a key component for ensuring that you have ingredients you love which will inspire you in your environment. Weekend mornings are great so that you can have lots of time to relax after.
  3. Start in the kitchen by writing a list of what you want to to make, how long it takes to cook each ingredient and the utensils you will need to complete it is a great place to start.
  4. On prep days, go for your batch cooking where you cook and prepare 3-5 items. It could be as simple as chopping some ingredients to have ease with during the week, or cooking ingredients and packing it out for a few days. I enjoy doing a big pot of soup for the week, pulling out a whole chicken or some fish to season, prepping some salad veggies and a starch like overnight oats, sweet potato or quinoa. Knowing that when I come home after a long day of work and have little energy to cook or prep but that I can simply heat up a healthy meal I have prepped feels great. I know you will benefit greatly also!meal-prep-for-weight-loss-7
  5. Learn your personal eating style. Notice your patterns of when you have more energy to prep and when you are exhausted and instead pull out something prepped for a quick meal.
  6. Identify your hardest meals of the day and the week for you to ace and choose to hack those first. It may be breakfast, lunch or dinner perhaps even snack time. Learn your habits. This is a great place to focus for your start.
  7. Get a great podcast, series, audio book or playlist on hand to keep you company and get your mind learning or relaxing while you prep. Meal prep can feel like a chore unless we are having fun, so find a way to have fun with your prep. A great idea also is to team up with a friend or video call your friend to catch up while you both prep together!
  8. Plan for leftovers after feeding the family a hot meal, being aware that you may want a break the next day. This helps to ensure that if you do a big meal, you can prep a few new things on the side while it is cooking, but you know for sure you have lunch or dinner the following day as well.
  9. Stock the freezer one day per month or every other month with frozen fruit, bean burgers, turkey meatballs, meats, soups, and most extras that you cook that you know you won’t feel for until at least the end of the week. You would be surprised to learn the convenience of having frozen things around like leftover pasta or pizza sauce when you realise you prefer to skip leftovers for the week. It is a great idea to save it until a weekend when you are off to a vacation home and want something quick to add to another meal.
  10. Fill the fridge with basics like salad ingredients, veggies to roast, veggies for soups, hummus, fresh fruit, veggies for snacks and smoothies for quick healthy meals during the week.

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I am excited for pumpkin month as we enter into October and I hope to share recipes on theme this month! I do love meal prep, and I think it would be so much fun to meal prep 4 pumpkin recipes this month. I usually love making pumpkin soup, gluten, dairy free pumpkin pie, Try these meal prepping tips and see how it improves your lifestyle and journey towards reaching your goals.

Rock on with your healthiest and leanest self. Start today!

Subscribe to this blog for more articles, sign up to the next 4 week Fat Burn starting on October 26th, contact me to find out how we can work together privately and start losing weight today!

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Being a results driven nutritionist, I believe that if you are focussed and you want to put in the work then I want to work with you. You can sign up with me in three ways before the year is over. New season and new reason to get healthy.

1)Fat Burn Flex ( WHOLE FOODS WEIGHT LOSS) – Next group starts October 27th. We are currently moving into the start of our second week today and it has kicked off with a bang!  Everything you want to know about the FATBURNFLEX

2) Luna Glow ( WHOLE FOOD HORMONE RESTORATION) – WE are coming to the end of the 3 month coaching for hormone balancing Luna Glow Eating Guide . For details on more group coaching
Show me details on online group coaching now.

3) Six Week L1 Private Coaching (HABIT SLOW INTEGRATION WEIGHTLOSS)

This is 6week online private coaching

4) Six Week L2 Private Coaching (LEVELLED UP HABIT SLOW INTEGRATION WEIGHT LOSS)

PRODUCTS THAT YOU CAN BUY NOW ON GREENBALANCE.CO

  1. Fat Burn Eating Plan BUY YOURS NOW
  2. Luna Glow Eating Hormonal Balance Guide BUY YOURS NOW
  3. Coming soon – The Carnival Burn (Get ahead on your goals with an eating & exercise program tailored for 3 types of eaters! – Got the vegan meal plan, a simple meals option and the fast track results option

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Cheat day for weight loss? Pt2

Earlier this week we chatted briefly about whether we should indulge in cheat meal or cheat day for weight loss. Now Let us review some tips to succeed in building new healthy habits and reducing the regular overindulgence in sugary and processed treats.

  1. Plan for success

Do you want to know how to succeed? Let us go over some tips now to help you stay on track when you are trying to lose weight, get fit, get the abs but do not want to sacrifice all of your favorite foods forever.

Deprivation is not the way to long term success. Creating a strong mindset behind why you are swapping to a healthy lifestyle is important, as well as reminding yourself of it daily until you reach your goal. With the change in lifestyle compared to 30 – 40 years ago when eating out was a very special occasion to the on the go lifestyle we live today picking up convenience foods occurs weekly for many if not daily. Take out and eating out is becoming the new norm, meaning we have to pick and choose when we indulge. If we leave it to every time we don’t cook that we indulge; we will see changes quickly on our waistlines. One day a week, a treat meal could be bought, if even that often. The best way to filter out, especially if you are a socialite is to really pick and choose the specific event you will allow for a little treat and keep the other events clean. If you have an event coming up decide if it will be a treat or a simple normal eating out occasion where your portions are in line, you find healthy food and get on with your life.

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  1. Focus on one thing at a time. “You can have it all, just not all at once.” – Oprah

You may be used to going to the movies and eating mnms, fried chicken and chips, soft drink and possibly some popcorn also. Choose to share a popcorn, grab a coconut water and share a sweet treat if that is what you are after. Alternatively, you get your fried chicken and chips and coconut water. You could also be accustomed to brunching with fried chicken and waffles, Chinese food for later lunch and some pizza slices with dessert for dinner on a weekend, holiday or travel. Does this sound familiar ???

Maybe the case for you is that you get invited to a dinner party, followed by brunch the next day and then a kids birthday party. Initially you think yes I get to treat myself all weekend, but that’s the catch because your waistline is not going to be thinking that at all.  This is where overkill exists and there is a limit that we have to set to have a healthy balance.

The solution here is to choose one treat food during one week or even every other week to eat with your healthy meal or after a healthy meal. When we choose to have this meal, we can choose to eat well during the rest of the day instead of bypassing our healthy efforts completely. Our waistlines like this strategy a lot better!

Choose one meal, one event and call it your lifestyle. Choose a cocktail or appetizer, a entire carbs dinner or a dessert because if you think you are going to continue having it all every time, you are setting yourself into a trap that isn’t leading towards your leanest self bathed in self love and self care practices.

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  1. Practice Mindfulness

“We are what we eat” is something that we have heard countless times and it is true as it becomes the essence of what our cells and gut friends thrive on. Food has the ability to energise us, lift our mood and improve our performance in work and sport but it also has the power to depress us, drain our energy, cause crazy mood swings and cause illness.

Choosing to notice that the choice we make with food is larger than just us, since it affects the planet is already a step towards mindfulness. While going vegan can be an extreme thought for many, the vegans make sense by their choice as less people eating lots of meat is great for our CO2 emissions. This lifestyle is not suitable for everyone, but the message is clear that we should cut down our meat consumption. Luckily for all the omnivores, cutting meat consumption by even half has positive benefits for climate change. This may look like eating 4-6 vegetarian meals per week, shrinking our meat and seafood portions so that they resemble a topping or side portion. This strategy is not only great for the environment but also for our waistlines as it would leave more room to increase our vegetable intake.

Mindful eating encourages us to stop when full/ satisfied whether eating healthy or a treat. While we may think that we have to finish all the food on the plate otherwise that is bad for the environment because it will waste, remember that you can eat the rest later as a snack or pack it to take home and everyone is winning. Let one meal split into two meals or share with someone to split the portions, your waistline wins and so does your effort to improve climate change.

If you know you have a snacking habit whether, at work, after work or late night, finding practical solutions to help make breakthroughs and deal with stress healthily would be a great focus. Keeping a mindful journal helps to reduce snacking and shines light on the emotions and situations at hand, therefore allowing you to understand where the cravings are coming from and giving you space to decide how you can find a healthy habit to replace the toxic ones. Journalling is such a powerful tool and healthy habit, even keeping a food diary increases our mindfulness behind our food and beverage consumption.

A study of 1685 adults aged 25 and older showed that keeping a food journal was linked faster weight loss than those who did not keep a journal or who journaled less published in the August edition of the American Journal of Preventive Medicine. Those who kept food records six days a week, jotting down everything they ate and drank on those days — lost about twice as much weight as those who kept food records one day a week or less, Stevens tells WebMD.

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Mindfulness reminds us to stop eating when we have eaten enough, and to not eat because we are bored and to eat only when we are hungry and foods that our bodies can actually recognise as nourishment. It allows us to see when we have overeaten, and when we have skimmed past a whole week and forgotten that we have eaten far less eaten good or poorly.

A healthy mindset is included wanting to eat mostly fruit and vegetables daily alongside other whole foods (grows from the earth, swims, flys, run in it’s natural state) and happily having a treat or indulgence once in a while or a very special occasion.

Remember to plan for success, focus on one thing at a time and practice mindfulness. Mindfulness helps to solidify healthy thought communications. A thought process that thinks okay well had a doubles or bake for breakfast bring on the day of junk food binges is something to look into improving. A great start towards this improvement would be mindful eating using a food journal. These mindsets are very strongly linked to the reasons that you are not achieving your weight loss and body fat percent goals. There has to be a practice of balance in consuming a diet of at least 80 percent healthy foods and recommended portions for you to see the results you crave. Starting with cleaning up your weeks and choosing one treat meal that is well portioned to enjoy with a group of friends or family per week is a recommended place to start. I encourage you to find friends who love smoothies, working out and enjoying a healthy balance and to open up the perspective that you can have it all, but not all at once.

Rock on with your healthiest and leanest self. Start today!

Subscribe to this blog for more articles, sign up to the next 4 week Fat Burnstarting on October 26th, contact me to find out how we can work together privately and start losing weight today!

SAVE THE DATES

Being a results driven nutritionist, I believe that if you are focussed and you want to put in the work then I want to work with you. You can sign up with me in three ways before the year is over. New season and new reason to get healthy.

1)Fat Burn Flex ( WHOLE FOODS WEIGHT LOSS) – Next group starts October 27th. We are currently moving into the start of our first week today and it has kicked off with a bang!  Everything you want to know about the FATBURNFLEX

2) Luna Glow ( WHOLE FOOD HORMONE RESTORATION) – WE are coming to the end of the 3 month coaching for hormone balancing Luna Glow Eating Guide . For details on more group coaching
Show me details on online group coaching now.

3) Six Week L1 Private Coaching (HABIT SLOW INTEGRATION WEIGHTLOSS)

This is 6week online private coaching

4) Six Week L2 Private Coaching (LEVELLED UP HABIT SLOW INTEGRATION WEIGHT LOSS)

PRODUCTS THAT YOU CAN BUY NOW ON GREENBALANCE.CO

  1. Fat Burn Eating Plan BUY YOURS NOW
  2. Luna Glow Eating Hormonal Balance Guide BUY YOURS NOW
  3. Coming soon – The Carnival Burn (Get ahead on your goals with an eating & exercise program tailored for 3 types of eaters! – Got the vegan meal plan, a simple meals option and the fast track results option

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Categories
Uncategorized

Treat meal V Cheat Day

The mindset preventing your leanest life

Is weight loss your goal ? Are you stuck in the habit of indulging in the ‘cheat day’?  Maybe even the well known cheat weekend? What about daily treats at the office or when the work day is over?

You are not alone, as the average person who comes to see me has weekly treats plus cheat days on the weekends before we learn fun and easy ways to enjoy eating healthy more consistently!

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There is a difference between cheat day and treat meal so let us chat more about this to get clear.  Enjoying one donut here and there, one piece of pizza along a day of healthy eating every now and again will not throw you off your goals. Having a whole day of sugary treats, pastries and processed foods and a mindset that one unhealthy food intake leads to a day of unhealthy eating is where there is a misunderstanding. If there are daily habits of treating oneself like the food diary described below it will likely lead to cases for hormonal imbalances, weight struggles, gastrointestinal discomfort, diabetes, hypertension etc.

As a nutritionist and someone who used to have many too regular indulgences and a wicked sweet tooth. It has taken me years of practice, many failed attempts at building strong habits, overcoming of binge eating and food addictions.I am sure many other health professionals and people who have chosen to follow a healthy lifestyle change have experienced challenges to balance out the rollercoaster of breaking unhealthy habits and following intuitive eating consistently. To this day if I want a piece of pizza, fried chicken, french fries, dessert I will eat it but that is the case once a month if that and it will be one meal among my day of vegetables and I feel happy about that. That is what I want for you.

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I understand the matrix of these addictive habits so I ask my clients to start with outlining a food diary when we start working together. This exercise helps us to understand where we start and demonstrates a clear picture of progress by the time we have finished.  It helps us to understand how this way of eating leads to weight gain instead of weight loss, and how having treats every day is not aligned with your goal of weight loss. We will further explore some top tips of embracing a healthy mindset when it comes to your relationship with food and outlining the fine line between enjoying a treat moderately and consuming a diet linked to an unhealthy lifestyle. Let us have a look at this food diary of clients who come to see me who struggle to lose the weight.

Food Diaries

Client one

Breakfast: Pita bread pizza & chai tea with creamer

Snack : 1.5 medium beef pies & chai tea mix with creamer

Lunch : Carrot rice, broccoli pie (cream of mushroom soup, breadcrumbs, cheese, broccoli), sweet potato & 1 glass pineapple juice.

Dinner: Baked chicken (shake n bake), carrot rice, broccoli pie, carrot rice.

Snack: Ovaltine 3 tsp and 3 tsp creamer

Nutritionist Note: The good parts in this day include broccoli and carrots. What is holding this person back from weight loss? The daily pastries, high calorie dairy in most meals, high calorie processed foods as sauces and excess sugar in beverages. This client has improved their day remarkably over 6 weeks and is now consuming much less dairy, less pastry and a smoothie for breakfast. They are enjoying fitting into jeans that they haven’t touched in years.

Client two

Breakfast: Coffee and creamer & Jamaican chicken patty

Lunch: carrot rice, pigeon peas, chicken breast, tomato and cucumber

Snack : Gluten free walnut muffin & Lipton tea and creamer & Chocolate chip granola bar

Dinner: Kraft mac and cheese, shepherds pie & fruit punch juice box

Nutritionist notes: It is great seeing pigeon peas, chicken, salad in the diary. The day is however packed with high sugar, high fat, total high caloric energetic intake inclusive of processed foods with low nutritional value. The ingredients in terms of sauces are packed high calories. There is room for more whole foods, fruit, vegetables and less sugar.

This client has swapped out creamers for dairy free milk without sugar and matcha lattes, reduced sugars from daily treats and juices and is eating salads more regularly with soups during the week. This client is enjoying their weight loss and noticing that there are healthy quick recipes that taste great.

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A healthy mindset is related with wanting to eat mostly fruit and vegetables daily alongside other whole foods (grows from the earth, swims, flys, run in it’s natural state) and happily having a treat or indulgence once in a while or a very special occasion.

Remember to plan for success, focus on one thing at a time and practice mindfulness. Mindfulness helps to solidify healthy thought communications. A thought process that thinks okay well had a doubles or bake for breakfast bring on the day of junk food binges is something to look into improving. A great start towards this improvement would be mindful eating using a food journal. These mindsets are very strongly linked to the reasons that you are not achieving your weight loss and body fat percent goals. There has to be a practice of balance in consuming a diet of at least 80 percent healthy foods and recommended portions for you to see the results you crave. Starting with cleaning up your weeks and choosing one treat meal that is well portioned to enjoy with a group of friends or family per week is a recommended place to start. I encourage you to find friends who love smoothies, working out and enjoying a healthy balance and to open up the perspective that you can have it all, but not all at once.

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This Thursday stay posted for detailed tips on how to break out of the mindset holding you back from your leanest life.

Rock on with your healthiest and leanest self. Start today!

Subscribe to this blog for more articles, sign up to the next 4 week Fat Burn starting on October 26th, contact me to find out how we can work together privately and start losing weight today!

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detox health Uncategorized

Get glowing skin with these foods today

Cruciferous vegetables are great for acne, slow ageing & happy hormones.

The most common hormonal imbalance is estrogen dominance in women. The hormones are out of check either from excess estrogen or unbalanced progesterone. Estrogen dominance manifests itself in conditions such as endometriosis, PMS and fibroids. It is not surprising the estrogen dominance since many of the products we use daily like skincare, cleaning, packaging and food expose us to imbalances in our hormones. Good digestion and elimination are some key factors for healthy removal of estrogen and glowing skin.

Cruciferous vegetables particularly are rich in a substance called DIM (diindolylmethane) which is a key part of liver elimination of mutated estrogen metabolites and detoxification. We have heard about some broccoli, cabbage and cauliflower not being great for thyroid health, but this is not always the case.

For example in the first two weeks of our female cycle during the menstrual and follicular phases, kale and broccoli work well to help eliminate much of the excess estrogen that may be lurking around and promoting hormonal imbalances. In the second half of the cycle moving from ovulatory to the luteal phase, cauliflower, cabbage and collard greens are great in addition to other hormone boosting foods work with the estrogen and progesterone balances at this time.

OWN THE FATBURN FLEX NOW

cruciferous-vegetables-in-cancer-prevention

Ageing

What we notice is that cruciferous veggies are also rich in antioxidants which eliminate the free radicals which speed up ageing.  The expression of the one of the key antioxidants from these vegetables is known as sulforaphane. The sulforaphane found in these cruciferous vegetables is the key component which could slow and reverse the ageing process along with other health benefits. Sulforaphane is a sulfur containing molecule which reverses ageing, stops inflammation, kills cancer, protects the brain and ends cardiovascular disease. While broccoli sprouts have the highest amount of this sulforaphane, broccoli, cauliflower, kale, cabbage, collard greens, mustard greens and brussel sprouts.It is recommended to only do light steaming or cooking methods to maximize the sulforaphane, but hey if you get sprouts you can enjoy those raw in lesser frequencies.

We know that antioxidants are of benefit to our skin and preserving of our human bodies. The antioxidants in these cruciferous foods are not as high as other foods like tea, cocoa and coffee but they do contain valuable amounts especially in the sprouts to preserve our skin and in combination with healthy antioxidant rich whole foods can contribute to glowing skin naturally.

Home and Family 6076 Final Photo Assets
Photo: Alexx Henry Studios, LLC / jeremy lee

Hormonal Acne and Skin health

People have long thought that diet would be linked to acne but now scientists have evidence that this is true. Not to mention for women, many of the hormonal breakouts that happen around different parts of our cycles due to excess intake sugars, dairy, fats or other pollutants. They can be ameliorated with our cruciferous veggies. Dairy is one of those high estrogen foods that contributes massively to our imbalances and soy could also be a contributing factor to be mindful of. The rich soluble fibres of these cruciferous veggies and leafy greens have been shown to stabilise blood sugar levels, lower cholesterol and feed the microbiome which boosts our gut health.

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What to eat and what to avoid for great skin?

Eat less

  1. Dairy
  2. High GI Foods
    1. Soda and juice drinks
    2. Refined sugars
    3. White flour and bread
    4. Cookies
    5. Candies
    6. Ice cream
  3. Chocolates
  4. Junk Foods
  5. Fried foods

Consume more

  1. Cruciferous vegetables
  2. Fish and Flax Seeds for their omega 3
  3. Water
  4. Green Tea
  5. Zinc rich oysters and pumpkin seeds
  6. Juice dark leafy greens
  7. Probiotics (water kefir, kombucha, sauerkraut, kimchi)
  8. Lemons and lemon water

OWN THE FATBURN FLEX NOW

how-to-make-your-own-delightfully-flavorful-and-anti-inflammatory-sauerkraut

Methods to enjoy these foods

Cooking the cruciferous veggies reduces the goitrogenic effects that have been thought to interrupt our hormonal health by blocking the iodine uptake. For women with hypothyroidism, they may still wish to limit but not eliminate goitrogens from their regular intake as it may decrease iodine further. Thyroid issues can be traced back to autoimmune conditions triggered by digestive health by which the digestive system should be a major target for healing.

  1. Kale chips
  2. Cauliflower “rice”
  3. Asian stir fry broccoli
  4. Fermented cabbage sauerkraut

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When us nutritionists recommend that you eat your broccoli and sprouts, it is for more reasons that you may imagine. The top contributions you make to your health when you eat from the cruciferous family include improve acne, slower signs of ageing on your skin, having happier hormones, improved gut health, and we know that people who tend to eat more vegetables including broccoli and cauliflower as part of their balanced diet have healthy waistlines.

Start healing your hormones & Lets lose weight now!

Contact me today to learn more about how I can help you  make healthy changes in your life through my group and individual nutrition programs.

Being a results driven nutritionist, I believe that if you are focussed and you want to put in the work then I want to work with you. You can sign up with me in three ways before the year is over. New season and new reason to get healthy.

1)Fat Burn Flex ( WHOLE FOODS WEIGHTLOSS) – Next group starts Sep 21st. We are currently moving into the end of our first week today and it has kicked off with a bang!  ALL DETAILS FATBURNFLEX

2) Luna Glow ( WHOLE FOOD HORMONE RESTORATION) – Next group starts Sep 15th. Click this link here to learn about the LUNA GLOW EATING GUIDE and online group coaching services ALL DETAILS ONLINE COACHING.

3) Six Week L1 Private Coaching (HABIT SLOW INTEGRATION WEIGHTLOSS)

6 WEEK PRIVATE ONLINE COACHING

4) Six Week L2 Private Coaching (LEVELLED UP HABIT SLOW INTEGRATION WEIGHT LOSS)

PRODUCTS THAT YOU CAN BUY NOW ON GREENBALANCE.CO

  1. Fat Burn Eating Plan BUY YOURS NOW
  2. Luna Glow Eating Hormonal Balance Guide BUY YOURS NOW
  3. Coming soon – The FIT N SLIM (Get ahead on your goals with an eating & exercise program tailored for 3 types of eaters! – Got the vegan meal plan, a simple meals option and the fast track results option.)

Don’t wait – a healthier, leaner, happier you is waiting for you!

Get in contact with me via email, whatsapp, Instagram or Facebook. I love taking the time to respond to your Q and A.

Resources

https://www.ncbi.nlm.nih.gov/pubmed/9168187

https://hormonesbalance.com/articles/truth-cruciferous-thyroid-not-think/

https://www.annmariegianni.com/5-foods-that-reduce-breakouts/

https://drjohnday.com/sulforaphane-broccoli-sprouts-best-food-prevent-cancer-heart-disease/

 

Categories
Uncategorized

Fasting 101

Fasting has been prehistorically practiced around the world and trails back from many religious practices. Fasting has been used for various reasons including improvements in spiritual vision, penance, mourning, purification and to break habits of glutton. Some other ancients  used fasting to heal the body from ailments, improve concentration, extend life and rejuvenate.

Ancient practitioners and philosophers “Fasting is the greatest remedy–the physician within.” Early healing arts recognised the revitalising and rejuvenating power fasting promoted. Fasting today can be effective in various ways but it must work for you, in a way that keeps you sane.  

Some known benefits of Fasting:

  1. rest the digestive system
  2. allow for cleansing and detoxification of the body
  3. create a break in eating patterns, while shining a spotlight on them
  4. promote greater mental clarity
  5. cleanse and heal “stuck” emotional patterns
  6. lead to a feeling of physical lightness, increasing energy level
  7. promote an inner stillness, enhancing spiritual connection

Main health benefits include:

  1. Weight-loss
  2. Insulin resistance
  3. Inflammation
  4. Heart health
  5. Animal studies suggest may prevent Cancer
  6. Brain health
  7. Anti-aging effects

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Let us explore the types of fasting

  1. Intermittent 16 -18 hours is currently one of the most popular forms of fasting. It is an eating pattern that cycles through periods of eating and periods of fasting. I practice this type of fasting as it is easier to manage than long term fasts once properly prepared for. This method is the most popular and people find it easiest to stick to.

2. 5:2 this is another method whereby on two non consecutive days of the week only 500- 600 calories are consumed  but all other days are normal eating days. It is also a form of intermittent fasting.

3. Eat stop eat (24 hour )  practices not eating from dinner one day until dinner the next day once or twice per week.

4.Alternate day (fast every other day) One of the most common effects of alternate day fasting on the body is the stimulation of autophagy. Autophagy is a process in which old parts of cells are degraded and recycled. It plays a key role in preventing diseases such as cancer, neurodegeneration, heart disease and infections (44, 45). Animal studies have consistently shown that both long-term and short-term fasting increase autophagy and are linked to a delay in aging and reduced risk of tumors (46, 47, 48, 49). Furthermore, fasting has been shown to increase lifespan in rodents, flies, yeasts and worms (50). This has been confirmed by human studies showing that ADF diets reduce oxidative damage and promote changes that may be linked to longevity (9, 15, 52, 54).

5. Liquids only fasting whereby there is only water, lemonade or juice consumed are popular fasts as well. These are not considered easy but they do have benefits as well.

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Who might benefit the most from fasting?

Hippocrates of Cos (c 460 – c370 BC) is widely considered the father of modern medicine. Among the treatments that he prescribed and championed was the practice of fasting, and the consumption of apple cider vinegar. Hippocrates wrote, “To eat when you are sick, is to feed your illness”. The ancient Greek writer and historian Plutarch (cAD46 – c AD 120) agreed. He wrote, “Instead of using medicine, better fast today”. Ancient Greek thinkers Plato and his student Aristotle agreed upon using methods of fasting.

It has been used not only for weight loss, but to improve concentration, extend life, prevent Alzheimers, prevent insulin resistance and even reverse the entire aging process. Fasting includes eating healthy as well for great results, so eating junk food during eating periods will not help your case or encourage weight loss. It is not for everyone and if you are underweight or have a past history with eating disorders, fasting may not be recommended for you and you should check with your doctor. Many people with doctors or healers supervision would benefit from fasting.

The best way to start with fasting is to prepare in advance. If you choose the intermittent fasting,that would be the best place to begin. Pack a healthy lunch or have ingredients for healthy meals until dinner time so that you are not famished, cranky and end up giving into junk food cravings with the blood sugar drops.

Contact me today to learn more about how I can help you  make healthy changes in your life through my group and individual nutrition programs.

Being a results driven nutritionist, I believe that if you are focussed and you want to put in the work then I want to work with you. You can sign up with me in three ways before the year is over. New season and new reason to get healthy.

1)Fat Burn Flex ( WHOLE FOODS WEIGHTLOSS) – Next group starts Sep 21st. We are currently moving into the end of our first week today and it has kicked off with a bang!  ALL DETAILS FATBURNFLEX

2) Luna Glow ( WHOLE FOOD HORMONE RESTORATION) – Next group starts Sep 15th. Click this link here to learn about the LUNA GLOW EATING GUIDE and online group coaching services ALL DETAILS ONLINE COACHING.

3) Six Week L1 Private Coaching (HABIT SLOW INTEGRATION WEIGHTLOSS)

6 WEEK PRIVATE ONLINE COACHING

4) Six Week L2 Private Coaching (LEVELLED UP HABIT SLOW INTEGRATION WEIGHT LOSS)

PRODUCTS THAT YOU CAN BUY NOW ON GREENBALANCE.CO

  1. Fat Burn Eating Plan BUY YOURS NOW
  2. Luna Glow Eating Hormonal Balance Guide BUY YOURS NOW
  3. Coming soon – The FIT N SLIM (Get ahead on your goals with an eating & exercise program tailored for 3 types of eaters! – Got the vegan meal plan, a simple meals option and the fast track results option.)

Don’t wait – a healthier, leaner, happier you is waiting for you!

Get in contact with me via email, whatsapp, Instagram or Facebook. I love taking the time to respond to your Q and A.

Resources

Intermittent Fasting: The Definitive Guide (2020)

https://www.healthline.com/nutrition/intermittent-fasting-guide#simpler-lifestyle

https://www.healthline.com/nutrition/alternate-day-fasting-guide#section5

https://www.allaboutfasting.com/types-of-fasting.html