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Plant Based Nutrition

Hi Green Team!

This seemed like a great topic to write about since people are interested in learning how to incorporate more plant foods into their diets. Although I am not a vegan, I mostly consume plant based foods and enjoy animal products in moderation.

For most of us, a typical meal includes the meat and carb dishes as the main dishes with some vegetables thrown in on the side. And when we eat out, most menus offer over portioned, processed meals. The truth is that such meals are low in real nutrient density (nutrients).

Many scientific studies have proven the link between many health issues (diabetes, heart problems, inflammation, stroke) and the consumption of excessive animal products and processed foods. Instead of these unbalanced meals, I suggest is that we make plant foods the forefront/mains on our plates while consuming a variety of clean, minimally processed and complex carbohydrate.

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So, what is a plant based diet?

A healthy plant based diet aims to maximize consumption of nutrient dense plant foods while minimising processed foods, oils, and animal foods (including dairy products and eggs). It encourages lots of vegetables, beans, fruits, peas, lentils, soybeans, seeds and nuts (in smaller amounts of up to 2 oz) and is generally low fat. If coronary disease is present, animal products like egg whites and some dairy can be consumed in small amounts.

Research by (Tuso et al, 2013) suggest the healing power of plant nutrition while demonstrating that plant based diets are cost effective, low risk interventions that may lower BMI, blood pressure and blood lipids and that this diet should be recommended by physicians to all patients, especially those with high blood pressure, diabetes, CVD, or obesity.

While it does take time to cure diseases through a vegan diet, it does not necessarily mean that one needs to abstain from animal products forever, but for a prescribed amount of time until inflammation subsides and then to practice consumption of small, portion and quality controlled amounts.

Vegan+Macrobiotic+Bowl

What to be aware of?

  • Poor meal planning habits leading to poor nutrition choices.
  • Overeating bread, carbs and processed vegan junk foods.

What does a healthy balanced diet look like?

The goal is to get a balance of all 7 essential nutrients and regularly eating from a variety of as fresh as possible foods, such as:

  • Protein: Lentils, Split Peas, Pinto beans. Some vegetables have small amounts of proteins. Wild caught sea food in small amounts (RDA 1-2 servings / week)
  • Carb: Sweet potato, Quinoa, Beans
  • Fat: Olive oil, Coconut oil, Seeds
  • Vitamins:  Fruits and Veggies
  • Minerals:  Veggies, Grains, Beans, Sea food
  • Fibre: Fruit, Veggies
  • Water: Drink lots of water and warm water is great!

Think simply – mostly plants.

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How to take the first steps to a Plant Based Diet?

  • Visit your local and farmers’ markets more often.
  • Try a Meatless Monday (This is where I started while in University) and later in life began to practice more days of meatless while still enjoying small amounts on less occasions.

Contact me today to learn more about how I can help you and your family 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.

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4245565/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/

 

Annick G. Lewis Nutritionist (BSc) & Qualified Personal Trainer  

CEO & Founder Green Balance

www.greenbalance.co

organnick@greenbalance.co

+1 (868) 778 8806 (whatsapp)

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Simple dietary swaps to lose weight now

Hey green team!

What do you think about 4 weeks without these foods? Do you think you can do it?

Seeing this challenge is really a direct visual of the frequency that these foods show up in our lives on a daily, weekly or monthly basis.

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For some of us who are wishing to lose weight to reach a healthy weight, it could be that these foods are on our plates too frequently. It is important to have balance and enjoying these foods very moderately amongst a mostly healthy daily and weekly diet regime is not the problem. When we are daily putting most of these foods into our body, not only are we prone to weight gain, but furthermore poor immune health, anxiety, depression, hormonal imbalances and the list goes on. They do not provide us with the energy and fuel to perform at our best ability.

Here are my top 10 simple tips you can start now to lose weight this week.

  1. Swap soda sweet drinks for tea, water  and green juices.
  2. Swap fried foods for grilled foods.
  3. Instead of two sides of carbs on your plate swap for more sides of veggies.
  4. Instead of binging on foods late at night and skipping breakfast- eat breakfast and go to bed earlier.
  5. Instead of drinking sugary coffee with creamer try matcha lattes unsweetened or with less sugar.
  6. Instead of eating meat for lunch and dinner everyday, eat 3 meals a week that are plant based.
  7. Aim for 6-9 servings of fruit and vegetables per day.
  8. Only eat to satisfy hunger and eat from smaller plates to control portions.
  9. Instead of the burger and fries try the bunless burger with portobello mushroom in lettuce with 1/4 portion sweet potato fries.
  10. Eat salads 3-4 times per week.

 

SAVE THE DATES

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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 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!  Everything you want to know about the 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 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.)

9dra

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I only ate grapes for 4 days and this is what happened

I decided that I wanted to do this fast to give my body a recharge and reset. I wanted to take on this challenge to learn more about my relationship with food, give my body and blood time to cleanse and restore. It is recommended that people fast about twice per year to reap the benefits of fasting.

Benefits of Fasting

  1. Frees up energy from digestion to repair and regenerate
  2. Fights inflammation
  3. Enhances heart health
  4. Fasting has been with us for a long time historically and is important in this day and age with the number of disease that face us as well as the number of food addictions we face today.

Why Grapes?

Grapes are natural detoxifiers as they are so high in antioxidants they target free radicals and quench them before they destroy our DNA and speed up the effects of ageing.  Detoxification using grapes is done by consuming only water and grapes. Grapes contain procyanidolic oligomers (PCOs) that act as antioxidants which give grapes their colour. Black and purple grapes are considered to be the best for detoxification. Detoxification is not only great to get rid of inflammation, removing of toxins and parasites but it greatly restores homeostasis.

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So here we go!

The routine that I am using is the grape detox which allows our body to cleanse our eliminating organs like kidneys, liver, intestines and skin.

  1. Water
  2. Grapejuice
  3. Grapes
  4. Supplement daily (probiotics, psyllium husks)
  5. Lemons

 

In addition to fasting from all other foods other than grapes and grape juice, I will also do intermittent fasting overnight which means that there will be 12 hour fasts from dinner to breakfast. The following blog is a private journal from my time during the fast. This is what I experienced.

Day 1

Woke up this morning feeling for food, thought about pizza and then drank a tea. I drank 500 ml water. At 930 am I had 350 mL cold grape juice. I feel pretty full and I am wondering if I will be able to do a whole week and what it entails.  I want to workout and ensure that I have the most productive week of the year. I want to have energy, focus and drive. I feel pretty alright so far, so I want to keep a blog with details on what I did to remember the experience and share with friends who are interested.

My mind is saying food, get some, eat some and my body feels okay. I am only a tad bit hungry, as 6pm approaches I’m dreaming of being able to eat again foods like breadfruit bowls and glutenfree vegan pizza. HIGH VALUE FUN FACT: Makes me think that if people want to live consuming foods like pizza and high carbs regularly, it would be smart for them to do it with veggies to stay lean. Prayer is keeping me strong and focussed, and I am enjoying my morning, day time and night time prayer routines.

Night time has been rough, while I feel quenched and love the grape juice and grapes, the smell of real food last night was quite tough to distract myself from. My tummy was growling a bit. I am enjoying being quite disciplined and knowing that my system is clearing out and replenishing itself. It reminds me that I can do anything that I put my mind to and that is very reassuring.

I have been listening to audiobooks and staying away from food adverts and TV etc as to stay focussed, rested early and fell asleep quite easy which is great.

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Day 2

This morning was not easy to get up. I believe it will take time to capture my energy after the hardcore drinking, liming and eating not so clean over the previous two weeks.  knowing that breakfast is easy and what I will eat is straight forward is a big help and I am happy to stay focussed, productive.

Today I am having a bit of a headache and cloudy feeling in my mind. I have been quite focussed and super productive which is great. After meals I feel pretty energized and on high rather than heavy like other meals may encourage. 

Some people think that eating sugars would be toxic as cancer cells feed on sugars but what happens and as I type this a wave of release of the pressure in my head just happened, but the truth is that the sugar from the superfood grapes draws in the toxins into cells before the water flushes them out. It works really well and the high antioxidants are super replenishing.

I have also taken a probiotic tooth rub which is quite minty. I like that it is all natural. Its 4 pm I have eaten two sets of grapes, and I am due to go to adult gymnastics tonight at 730. I do feel hungry and exhausted. Went to adult gymnastics and boy did it feel great to tumble like I did when I was 9 years old and at my gymnastics prime. Back Handsprings, front tucks and trampolines and I had the energy which was awesome.

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Day 3

I am enjoying praying more this week. I woke up feeling pretty energized this morning and not hungry at all. My mind feels clear, I am in a great mood today. I feel “grapeful” and this fast is motivating me to continue with focus and dedication. It’s the knowing of benefits of this journey that are keeping me going but I won’t lie at most mealtimes all I can think about are my favourite foods and how I miss eating. Eggs and toast, soups, Breadfruit, I still want gluten free pizza. I am sleeping pretty well.

I stick with water, grape juice, some 1-2 handfuls seeded grapes in the breakfast routine. After a little more juice, my eyes feel a bit foggy and my stomach feels completely empty. I will drink a green detox tea to add to the mix to increase energy.

What is keeping me going is reading of stories of people who have fasted for 30 -40 days and the detoxification which has taken place at impressive rates. My stomach is rumbling and its almost lunch time. I am wondering if to try a grape smoothie, I want to do mostly liquid all day but I don’t know if I really can.

Oliver is joining me on the detox and I can say that as a couple doing something like this together makes me really want to go out for a meal or go get food together. It is showing me how much of a norm it is for us to get food, but this also can be a distraction and means to go out of the office for a bit for a change of scenery.  I want to go out and do some errands but I also am wondering how strong I will be able to hold up. The night was intense and I craved distraction, I felt pretty starved and wondered if I would have survived the night.

I am seriously questioning whether I can make it through the whole 5 days or not. I had even thought maybe I could do 7-10 but at this stage I am between minds. One moment I feel like okay I can do this and then at other times I think this is insane and I should go buy some healthy food. Thank you for all the support insta fam have sent over the week, it has helped me to stay focussed and committed in times where i want to give up.

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Day 4

Still going.. The days feel the hardest of all, but I want this to be effective. I am dying to eat again. Food is such a huge part of my life, I write about it, teach it and I also look at food blogs in my spare time. I am waiting for the elimination process to pick up and feel like my body has done a thorough cleanse for me to eat again. I am grateful that Oliver has joined me, it helps because so many times I want to eat and he is staying strong for the two of us.

Life is not as fun without food but we are making it work and being more creative. I have not been doing this to lose weight and while I should have weighed myself before, I have not lost much weight, and certainly have not passed any significant amount of weight I haven’t been at this year.

I am feeling a bit sick in my stomach, and quite light headed and dizzy. I felt better after drinking my blended grapes with lemon, drinking a green tea and hydrating. I have also taken bentonite clay to help with the detoxification process. After lunch I am starting to feel a lot better with more energy and focus. I am not as drowsy today at all which is great. Hydration is helping. I am preparing squash soup with bone broth and I cannot wait to have it tomorrow for lunch or dinner, not sure where I will reach as yet. It would be great to make it until about 4 pm tomorrow.

Couldn’t take it anymore, broke the fast with some collagen rich bone broth and squash blended into a delicious soup. I feel great and now I am going to go for a light jog. Tomorrow I plan to have grapes all day again until lunch around 2-4 will have soup and then breadfruit bowls for dinner. I went for a light jog and had a great sweat and did some abs. I felt great about it. I caved and ate some broth before I blended the soup. What a challenging experience, mentally, physically and spiritually. I am grateful that I got this far! I will try again next time for 5-7 days because I feel that this is only the beginning.

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Day 5

I broke the fast and I ate breakfast inclusive of grape juice, grapes, a chickpea patty, sourdough toast and 2 eggs. Nothing exciting happened in my digestive system in terms of elimination or on the scale, but I do feel lighter and leaner nonetheless. I felt like my body got the rest it deserved to do some internal repairing that needed to be done. I also feel happy and excited because fasting has preservation benefits relative to longevity. Thinking about favourable physical transitions through ageing, being mobile and active are some of my largest motivating factors for doing cleanses and eating well. I wish to be an asset to my community as I age and keeping a healthy lifestyle reminds me that I can be. I feel I would do this cleanse again and possibly do 5- 7 days at minimum. I will have to prepare well in advance and plan out things to distract myself for each day. I will also focus on hydration more.

The take away was that I realised that I like eating simple whole foods. I enjoy eating 1-3 simple whole food ingredients for most meals. I became reconnected with my sense of why I eat and broke many emotional patterns that I would have previously struggled with. I became super clear on what I wanted to get done and where my path was taking me. I felt super grateful and appreciative for all that I have and have to give.

One week later

I am waking up earlier and feeling energized and clear headed, super focussed and happy. My body feels great and I am motivated to continue nourishing smarter.

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Preparation

I bought, lemon, unsweetened  100 % juice, grapes, psyllium husk and detox tea. Now I did this because I had a goal that I wanted to reset and give my body and digestive system a rest. I know that you have your own goals and I can help you get there.

SAVE THE DATES

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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 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!  Everything you want to know about the 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 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.)

9dra

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The truth about vegan diets

GET FAT BURN EATING GUIDE HERE AND NOW

Thai-Peanut-Tofu-Buddha-Bowls-Eat-Spin-Run-RepeatPlant based nutrition has come to the forefront in the more recent years than ever before. This is very likely because of the link between vegan diets and it’s improvements for some of our biggest health epidemics such as obesity, hypertension, cardiovascular disease in addition to other metabolic implications.”The Cleveland Clinic, Dr. Ornish treated 18 patients with established coronary disease using a whole food, plant-based diet.” This way of eating more plants works as a cure as well as preventive strategies because of the improvements that happen when swapping out junk food for regular intake of healing plants. When we make room in our diet to eat more vegetables, wonderful things happen for our health, vitality and wellbeing.

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I have met a wide variety of vegans and plant based eaters even ranging into vegetarians (eat dairy only from animals), pescatarians (eat dairy, eggs, fish from animals) and flexitarians (eat small amounts of animal foods from time to time). While the evidence is clear that eating less meat has significant benefits and improves longevity, it is important to note that cutting out one ingredient like meat and substituting it for junk food is not healthy and can lead to weight gain, allergies, poor immune health, hormone imbalances, digestive and immune dysfunction.

Let us explore the types of plant based eaters to gain more clarity on how to live with balance but still reduce meat consumption not only for our bodies, but for the improvement of our environment.

Wanna learn how to eat more vegan meals but don’t want to stop eating meat? You can! Follow the Fat Burn Flex meal plan at home in your own convenience, GET FAT BURN HERE AND NOW

Type 1 – The chemically made vegan food

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What they Eat

Vegan ice-cream, white bread, Oreos, vegan frozen nuggets, soy burgers, soy milk, fruit and vegetables, coca cola, ramen noodles, nachos, fried ‘chkn’, Doritos, bacon bites, Fritos and salsa, Justin’s peanut butter cups, lays classic, chocolate, apple pie, ritz crackers, soursops, you get the point….etc .

What don’t they Eat

All animal products (eggs, dairy, chicken, meats, fish, shellfish, etc)

Type 2 – The conscious whole foods & grain based vegan

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What they Eat

Beans, peas, quinoa, rice, grains, sweet potato, broccoli, veggies, leafy greens, plants, fruits, vegetables, seeds, nuts, fermented foods, juice, tofu, tempeh, breads, sugary snacks and treats.

What don’t they eat

Beef, Lamb, Chicken, fish, eggs, dairy, any animal foods, honey, limits on process foods.

Type 3 -The whole foods Paleo style

67a74eb7-9d20-46b0-92aa-67409daba666--Salad1What they Eat

Sweet potato, provisions, tempeh, tofu, vegan, mushrooms, avocado, berries, fermented foods like nato and sauerkraut, kimchi, sweeteners, sea vegetables, leafy greens, coconut oil, avocado oil.

What don’t they eat

Legumes, sugar, honey, agave, grains, wheat, corn, rice, cereal, apples and bananas.

While eating more plants and less meat is great for both our physiology and our environment….

Eating more plants brings significant benefits on our human physiology and circulatory function we know this through research and it would be silly to deny it. Vegans and vegetarians studied for extensive periods of time have been some of the longest living people who continue to live on with vigour. In contrast though, the Okinawa’s are some pretty long living people and while they stay strong on eating the basics of plant based ingredients, they do include grains but intake less than average Chinese, and they do consume animal products and meats, but in significantly less quantities than the Standard American Diet.

I respect the choice to be vegan, and the short and long term benefits of reversing some of the chronic diseases that we face, including heart disease, diabetes, hypertension and other vascular conditions. Not only did the plant based intervention by Dr. Dean Ornish, mentioned earlier stop the progression of the disease, but 70 percent of the patients saw an opening of their clogged arteries.  I also note that balance and healthy relationships with foods can support the long term solution of how society should be eating after they are cured from their vegan diet, or as a preventative measure to reduce risk and age well.

The reason why I believe that vegan diets could be a temporary solution, because it does come with several deficiencies in the long run. It may be suitable for some people, but it certainly is not suitable for the entire population as a long term strategy and certainly not if it is the junk food eating type of vegan. The take away is to find ways to eat more plants and if having more vegan meals in your life helps you do that then you are on the right track!

Learning to eat in small amounts, prioritise vegetables and plant based foods certainly are the strongest habits to implement into your life for long term wellbeing. As the Okinawa’s practice eating until they reach 8/10 on the fullness scale, you can practice and have the support you need to switch out the self sabotaging habits for super strong habits. Since we are creatures of habit, come build your best habits with Green Balance in the Fat Burn Flex or the Luna Glow this September. Learn to feel confident in your new habits of eating vegan meals every week while not giving up your favourite foods. If you’d like to buy and follow the Fat Burn Flex meal plan is now available for online purchase at home with your own convenience,Get your copy here now.

Tips for you if you are thinking of going Vegan short term or long term….

  1. Don’t rely too heavily on soy products (especially unfermented ones)
  2. Eat mostly plants
  3. Allow treats moderately but do not rely on sugars
  4. Supplement with a B12 vitamin
  5. Get the Fat Burn Flex to get a head start on reducing your portions and meat intake

Thinking about getting coaching to lose some weight and get healthy? There are 3 options here for you!

  1. 4 Week online Fat Burn Flex Group 3 month coaching
  2. Luna Glow 3 month Group Coaching
  3. 6 week online Private coaching ( Limited space available)

Reserve your space and sign up Now for September  Lets get in Contact

 

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Is Luna Glow for you?

READY SET GLOW

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Who is Luna Glow for?

Caribbean & South American women who enjoy eating a variety of tropical foods but are stuck in binge eating cycles, overeating, indulging in cravings but feel shit for it after, are done with crazy PMS symptoms and feel confused when deciding what to eat and when.

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All women who are menstruating and get pesky PMS symptoms, want to naturally balance their hormones with their functional food, increase their energy as well as those choosing weaning off of synthetic birth control. While hormones are synthetically regulated on contraception, this way of eating allows you as a woman to be in control of your emotions through the power of food.

READY SET GLOW

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What if you are on contraception?

It will work for you also if you experience mood swings and irregular patterns on your cycle. Eating well supports your body even if you are on contraception, so it is recommended to nourish right to support cardiovascular health.

What if you are vegan?

You can implement the meal plan using the plant based options. If you have chronic symptoms, you will want to use wild, organic animal products for 3 months while your hormones heal themselves before transitioning back into plant based eating.

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Vitality Salad starring cashew cesear dressing with crunchy chick pea “croutons” & vegan parmesan.

How will it help you?

It is an easy go to solution to keep in your back pocket so that you can have more confidence when food shopping and menu navigating. It is an awesome strategy to use forever for our cyclical nature as women, especially for women to love to eat. Yay Yayy!!

High performance

  1. Access your own personal power
  2. When to be more creative and when will it be better to take opportunity to lay low and enjoy a little self care

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Digestion improvements

  1. Lose weight and keep it off
  2. Enjoy a health relationship with your food
  3. Rich in gut healthy meals and ingredients
  4. Eliminate constipation
  5. Improvements in allergies

Lifestyle

  1. Enjoy the foods you love without feeling restricted through the month
  2. Enjoy plant based eating combinations
  3. Make food shopping a no brainer
  4. You can keep it up long term unlike other diets that do not work
  5. Reduces junk food cravings by supplying healthy alternatives and nutrient dense delicious choices
  6. Give you food confusion freedom
  7. Become more fertile if this is your goal
  8. Boost your libido and improve your love life

HEAL HORMONES NOW

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Stuck in an unhealthy relationship with food?

Join Luna Glow and embrace a supportive non judgemental community as you transition into your wellness journey.

Group coaching has many benefits such as increased probability of achieving goals, enriching relationships, collective wisdom, multiple perspectives, accelerated motivation, diffusion of stress through support. Being in a community that is more cost effective and keeps confidentiality and non judgmental space for sharing. It is lots of fun and shows great transformational results.

I offer two group coaching programs and they start this summer. If you feel ready to end toxic food cycles and love yourself especially with the foods you choose to eat. Reserve your spot today.

Exciting things coming up July !

OWN AND LOVE YOUR COPY OF LUNA GLOW NOW

  1. Fat Burn Flex Group 3 month coaching ( Limited space available) July 13th
  2. Luna Glow 3 month Group Coaching ( Limited space available) Reserve your spot to start Thursday July 5th
  3. 6 week online Private coaching ( Two spots left)

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Until next time! Have a wonderful day!

Annick Lewis

Wellness Expert

Nutritionist (BSc), Health Coach & Personal Trainer

CEO & Founder Green Balance TT

 

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Luna Glow

Hey Green Team,

I have been getting messages from loads of you and the questions are coming up to be pretty similar! I love hearing from you and so for the next month you can expect to hear all about your hormones and why you should pay attention to nourishing to support their health for your best self!

You may know by now that I support you living your best lifestyle while making time to have fun and be healthy. I believe this will be super fun for you women to embrace eating for your cycle from now for the rest of your life.

You are going to love this cosmic burst into eating for the future while directing you into how to eat for now. I have been diligently working to create this eating guide over the past three months. I have put everything into it because I knew that it had to reach all of my people including all of the women in the Caribbean. I am grateful to be able to share it with you as it launches this June.

PURCHASE YOUR COPY OF THE LUNA GLOW EATING GUIDE NOW!

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Vitality Salad starring cashew caesar dressing with crunchy chick pea “croutons” & vegan parmesan

WHAT IS LUNA GLOW?

Luna Glow is the ultimate eating guide for women to optimize their hormones and therefore maximize creative and energetic output into the world.

The Luna Glow eating guide is loaded with easy to digest meal combinations including both plant based and meaty options, that can be interchanged, to optimize our hormones weekly and therefore show up as our highest versions of ourselves. If you are a vegetarian you still can use Luna Glow for your hormones however in order to fully heal, it is recommended that some animal protein is used for 3-4 months before switching to the vegetarian mode.

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If you are foodies like me this is a total fun food cycle revolution and we are some of the first, and certainly not the last to adopt this strategy. We are what we absorb not only what we eat, because in reality we can eat all the right foods, in the wrong ways and therefore not be absorbing much, therefore I encourage practicing food combining.

It includes strategies of seed cycling, meal combining, chakra color healing  foods as well as cycle syncing protocol. This is exciting because not only will be optimizing our hormones and therefore our moods and energy, but also optimizing our gut health and digestion thus reflecting optimal immune function.

The full cycle meal plan is gluten and dairy free making it allergen friendly while encouraging consumption of nutrients from a variety natural whole food sources.

Luna Glow is equipped with 4 awesome meal plans allocated one per phase in your cycle and is dedicated all you women. The Cosmic Queens, Divine Goddesses, Stellar Fairies, Magical Roses and Sassy foxes! You go girl!

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Tropical fruits smoothie whip

The time is now to no longer be victim to unreliable hormones.  I hope you are getting excited to finish with that energy depleting cycle and plug in to your personal lady power through cycle syncing. Luna Glow is designed to help with natural weight management, in addition to giving you access to you to your inner Goddess. It is a representation of what it looks like to enjoy nourishing nutritious meal combinations that reflect beauty from inside and out.

PURCHASE YOUR COPY OF THE LUNA GLOW EATING GUIDE NOW!

To balance our hormonal cycles gives us power to thrive in strong, beautiful physiques while prioritising more love. Get ready for a cosmic burst into eating for the future while directing how you can choose to eat now. Doesn’t that sound magical?!?! Because it is! I know because I sprinkled some fairy dust all over it 😉

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The time is now to no longer be victim to unreliable hormones.  I hope you are getting excited to finish with that energy depleting cycle and plug in to your personal lady power through cycle syncing. Luna Glow is designed to help with natural weight management, in addition to giving you access to you to your inner Goddess. It is a representation of what it looks like to enjoy nourishing nutritious meal combinations that reflect beauty from inside and out.

To balance our hormonal cycles gives us power to thrive in strong, beautiful physiques while prioritising more love. Get ready for a cosmic burst into eating for the future while directing how you can choose to eat now. Doesn’t that sound magical?!?! Because it is! I know because I sprinkled some fairy dust all over it 😉

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The time is now to no longer be victim to unreliable hormones.  I hope you are getting excited to finish with that energy depleting cycle and plug in to your personal lady power through cycle syncing. Luna Glow is designed to help with natural weight management, in addition to giving you access to you to your inner Goddess. It is a representation of what it looks like to enjoy nourishing nutritious meal combinations that reflect beauty from inside and out.
To balance our hormonal cycles gives us power to thrive in strong, beautiful physiques while prioritising more love. Get ready for a cosmic burst into eating for the future while directing how you can choose to eat now. Doesn’t that sound magical?!?! Because it is! I know because I sprinkled some fairy dust all over it 😉

The next time we chat you will hear more about who is best suited for Luna Glow.

Exciting things coming up July ! 

  1. Luna Glow E- Eating Guide.  PURCHASE YOUR COPY OF THE LUNA GLOW EATING GUIDE NOW!
  2. Fat Burn Flex Group 3 month coaching ( Limited space available) July 13th
  3. Luna Glow 3 month Group Coaching ( Limited space available) Reserve your spot to start Thursday July 5th
  4. 6 week online Private coaching ( Two spots left)

Until next time! Have a wonderful day!

Annick Lewis

Nutritionist (BSc), Health Coach & Personal Trainer

CEO & Founder Green Balance TT

 

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Gluten-free and Dairy-Free Barbados

Whether you are vacationing in Barbados, born and raised Bajan or have recently made the move I believe you will find value here. If you are totally gluten-free like me or are wanting to try a few new foods you will enjoy these awesome recommendations! These are some of my favorite spots and I believe you will love them also.

Many restaurants in Barbados which are great for dining have whole food gluten-free options on the menu, but it can be a bit more tricky when you are on the go during your busy work week. My wish for you is that you feel more confident about making nourishing choices when on the go or looking to go out with the family for brunch or a meal.

Here are my top places to eat in Barbados to beat the bloat!

South Coast

  1. Art SplashBreakfast Smoothie bowl, green juice, cooked eggs breakfast, waffles, Market veggies. Lunch falafel, chicken or fish wrap with hummus and pesto <3. Swap fries for a side salad to keep it light. Certainly a weekly favorite!

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2. Bliss Cafe – Dairy-free hot chocolates, Gluten-Free flatbreads, waffles <3

3. Coffee Barbados – Buckwheat egg wraps

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4. Raw juice – Cold press juice, raw acai bowls, smoothies, kombuchas. This bright pink is dragonfruit! Lentil salads, black bean brownie with stevia.

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5. Punchline Barbados – Vegan burgers (ask for bunless) & Dairy-free ice-cream.

6. Oistins Fish Market– Grilled fish, fried plantain, veggies

7. Urban Kitchen – Glutenfree pizza you can also ask for a dairy-free option. It is good! Glutenfree chicken wrap (request no cheese)

8. Lanterns mall Tagore’s kebabs and curries –  Pappadam, Rogan josh curry.

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8. Mama Mia – Gluten-Free Pizzas. Yum dairy-free with tomato sauce, pesto, bacon, and mushrooms 😛

9. Buzo – Truffle fries

10. Copa Cabana –  sweet potato fries, breadfruit chips, grilled fish.

11. Good life Cafe – Vegan food and soba noodles with tofu

12. NovelTea – Goats cheese and roasted vegetable salad & almond milk matcha latte. Amazing tea selection.

13. Lemon Grass Truck– Shrimp Summer rolls, anything rice noodles.

14. Coffee bean-  GLUTEN-FREE TUNA WRAP

15. Champers – Request glutenfree bread for your table to start.

Warrens/ Central

16. Open kitchen – Glutenfree pasta, salads.

17. Cafe 195 – Glutenfree Pasta

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18. The Mill – Falafel bowls, sweet potato fries, Mushroom Burger

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West Coast

19. Lime grove Lifestyle center Lemon Grass – Rice noodles soups, sushi, summer rolls.

20. Lime Grove Lifestyle center Green Monkey – Macaroons for the sweet tooth. Glutenfree but not dairy-free.

21. LimeGrove lifestyle Centre Pepenero – Best Glutenfree pizza on the island <3.My fave is the Giardino with tomato sauce.

22. Fusion Rooftop – Best Espresso Martinis on the island. Truffle popcorn & the menu is exquisite.

23. Nishi – My favorite sushi roll is the volcano roll and the wines are delicious. A dressed-up evening out.

24. Yelluh meats breadfruit bowls – So many options for toppings & you can order online to reduce your waiting time! It is only open Wednesday 9-230 Friday 5-10 and Saturday 11-5. I like salt fish or just breadfruit alone. You can do lentils for a vegan choice. It may be seasonal. Super casual and local.

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25. Massy West Coast – has a salad bar and great choices to stock up the house like frozen gluten-free bread and a selection of specialty diet choices like dry lentil and chickpea pasta. You can get a warm rotisserie chicken to go and use the fresh salad bar too.

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26. Mullins Beach Bar – Breadfruit chips, grilled fish.

27. Orange Tree Grocer– Almond milk lattes, fresh salads, glutenfree pizzas

28. Nikki Beach – Brunch, sushi, grilled items.

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East Coast

29.Animal Flower Cave – Grilled fish, sweet potato mash.

30. ECO Lifestyle & Lodge – Breadfruit chips, fish tacos, vegetarian eggs Benedict. FAVE!

31. Peg Farm – Farm to table experience.

32. Chill and Breeze – In Bathsheba, you can get some grilled fish or chicken with roasted veggies and embrace the East Coast breeze.

There are my top places for gluten-free and dairy-free / vegan eats in Barbados! I love these choices and enjoy that Barbados has so many healthy foodie finds. I hope you find this useful and I would love to hear more about how you enjoyed these choices.  Enjoy Barbados and gluten-free living.

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 a new reason to get healthy.

Book your consultation today and start with the Six Week L1 Private Coaching (HABIT SLOW INTEGRATION WEIGHTLOSS)

6 WEEK PRIVATE ONLINE COACHING

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.

Organnick@greenbalance.co

 

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Announcing the Luna Glow Ebook!

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Harmonize your flow with Luna Glow!

Ladies, I am so excited because we have finalized the launch date for the upcoming E-book “Luna Glow”!

Luna Glow is designed with you ladies in mind featuring great tips on how to harmonize the feminine flow for a beautiful glow.

OWN YOUR EBOOK NOW

Be free from crazy PMS.  Nourish yourself on a cyclical pattern every month to balance your hormones.
I’m excited to be the first in the Caribbean to bring you this Epic E-book this summer!
You will be able to sync your cycle with food so that estrogen is being properly metabolized, detoxified, and flushed from the body.

The Luna Glow plan is more than just hormone balance! You will experience improved sleep, skin, mood,and energy! Feel great and continue to thrive!

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Achieve the body and flow that you deserve naturally!

Food truly is medicinal and so powerful. Especially for women. Every time that we nourish properly we get closer to less cramps and less mood swings. The Luna Glow plan can be implemented seamlessly in your life! This is super exciting for me and I hope that you are just as excited!

Feel free to email me at organnick@greenbalance.co with any questions you may have about Luna Glow as well as share your story with me <3

BUY LUNAGLOW NOW

Annick G. Lewis

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Are you hydrating all wrong?

It is true that while 70 % of our bodies are water; many of us do not hydrate for functional health. Although we may consume many beverages throughout the day we may not be getting the proper hydration or benefit from what we drink. For those of you who do not hydrate at all you will find this article super encouraging to start sipping. Water is one of the seven essential nutrients. Essential meaning that our human bodies need to obtain the nutrients from external sources for optimal health since we do not produce them. Drink up!

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It all comes down to our daily drinking habits to optimize our health and did you know that our water drinking habits can even promote weight loss?? Let us explore some benefits of healthy hydration habits for improved digestion, increased metabolism and check out my top tips to keep optimally hydrated daily, especially as we lead up to the hotter, drier months of the year. You will be surprised to find some of my favourite food and drink ideas while reading and key tips on how to be more mindful about keeping a balanced when hydrating through the day.

Drinking water with meals is not the best for our digestion! Drink right with these tips.

Our elders were right. This is because the nutrient water in ancient meal combining practices spends only 15 minutes in the stomach, whilst other foods spend 1-6 hours depending on the food before moving through the rest of the digestive system. Water maintains spinal and cognitive health while also improving our circulation according to Ayurveda teachings.

While optimal digestion works when choosing nutrients in alliance with their digestive time it is important to note also that with waters pH, usually being 7 or in the case of alkaline water 8-9, drinking water with meals is likely to skew the ph levels in the stomach which best function at more acidic ph levels, especially when consuming animal proteins and fats. Therefore consuming water with meals leaves room for undigested foods to leak down into your system which can promote leaky gut or inflammation. Having a sip or two of room temperature water during meals is not going to have drastic effects, as consuming a glass or two while eating a meal will, but to be safe it’s best to hydrate first thing in the morning and between meals.

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Not only does it help stimulate the digestive tract first thing in the morning for a healthier digestive system, but it helps to reduce many ailments! In the era of gut health we are well aware that a happy gut is a happy mind and body. This habit helps to create new blood cells as well as muscle cells that aid in weight loss. Hydrating first thing on an empty stomach fills our tummies which may help us to make more conscious choices at breakfast when trying to make healthier choices whilst also recharging our bodies with fresh oxygenated blood.  This helps to take care of the functionality in our bodies and gives the colon a chance to absorb nutrients with more efficiency.

 

Boost your metabolism by drinking water when you rise on an empty stomach

After a night’s rest our body’s are dehydrated. Waking up and hydrating in the morning encourages our bodies to eliminate stagnant waste in our digestive tracts. Adding water to your morning ritual is one of the top habits to keep for optimal human functionality. Early morning hydration also supports the health of our DNA and mitochondria which provides our youngevity and energy. Water is life and Medical Daily confirms that an increase in our metabolic rate allows the body to burn more calories and can help the kidneys and gastrointestinal tract function better. Research shows that 16 oz cold or hot water in the morning on an empty stomach can help boost the metabolism by up to 24 %. Cheers to that !

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There you have it, one small tweak to your morning routine can have you burning more fat.

Let’s go over the “to-do’s” of hydrating

When should you drink?

  • Shawn Stevenson fitness expert, author and podcast host suggests that drinking water is like giving our bodies an inner bath and I love this analogy because who doesn’t feel awesome after a refreshing bath. The best time to drink is first thing in the morning, on an empty stomach and preferably 35-45 minutes away from eating. While this is not always applicable given our busy everyday lives, because we are aware that water takes 15-20 minutes to leave the stomach, that would be the minimum recommended time between eating.

How much should you drink?

  • 0.5 oz / lb of body weight
  • Drink when you are thirsty and especially when perspiring and living in warmer climates.

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Would you rather eat or drink your hydration?

What should you be drinking to stay hydrated?

  • Green Juices
  • Homemade low sugar iced tea
  • Grass fed natural soup and broths
  • Coconut water
  • Pure Water
  • Alkaline water
  • Lemon water with pink Himalayan salts
  • Add cucumbers to water for that spa feel
  • Herbal decaf teas

Hydration is not only what you drink. It’s also what you eat!

Hydrating foods include watermelons and strawberries which contain over 90 percent water. Grapefruits and cantaloupe are great choices!

Below is a list of my favourite hydrating foods:

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  • Cucumbers
  • Lettuce
  • Zucchini
  • squash
  • Cauliflower
  • Radishes
  • Celery
  • Tomatoes
  • Cabbage

How should you drink for functional health?

  • Warmer temperatures according to Ayurveda are great for digestive processes and colder temperatures are great for metabolic increases, while hotter water like teas can also be great for the metabolic effect.
  • Sitting down to drink has been shown to be the best for the joints. Older practitioners suggest that drinking water while standing encourages us to drink too quickly by which they recommend that this isn’t great because no food or nutrient should be consumed too quickly. Also in regards to arthritis drinking water standing may disturb the balance of body fluids and causes excessive fluid in the joints leading to arthritis. Ayurveda suggest we ought to be in rest and digest mode to consume nutrients instead of fight or flight response which drinking water standing promotes.

What types of water are best?

  • Alkaline water
    • When scientists have tested alkaline water on mice, results modestly slowed ageing. This research suggests that the trace elements found in these alkalising waters may be an important factor for health and longevity.
  • Filtered water
    • According to a study in China high quality drinking water is an important factor for longevity. Filtered with neutral ph helps to verify that we are getting quality nutrition from our water enriched with minerals for the most part.
  • Mineral Water
    • Some places in the world have mineral water naturally occurring from springs which is a great source and if there is tap water without the fluoride and chemicals these would be smart options.

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In conclusion

The golden hours are known as the early morning hours in the day to squeeze in healthy habits. It’s a great way to start start the day by putting water into our body to get our systems cleansing and moving lucid.

Keep a strong digestive system by drinking water on an empty stomach . Preserve the body from oxidative stress with high quality waters and stay hydrated with hydrating food and drink choices this summer.  

Keep your weight in check by choosing water and recommended beverages as the researchers from Harvard Health recommends Drinking water is the King of beverages and found that the participants who drank the most plain water in their daily diet consumed fewer total calories, drank fewer sweetened beverages, and took in less total fat, saturated fat, sugar, salt, and cholesterol! 

We can eat and drink our hydration which is pretty a fun concept and let us remember to be smart about the sources we choose. Jazz up your water with fruits and herbs. Remember that drinking slowly is a good idea and aim to stay within daily allowance for the average person since there is such a thing as drinking too much. Oh and for sustainability purposes having extra water lying around is better off in the plants than down the sink!

Go get your hydration all right today !

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Let me know how much you loved this article by sending a message and leaving a comment! 

Share this read with your friends, like and subscribe. Stay hydrated this Summer 2018!

 

Big Love,

Annick Lewis

Nutritionist (BSc), Health Coach & Personal Trainer  

CEO & Founder Green Balance TT

Annick5

www.GreenBalance.co

Facebook – Green Balance

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Email organnick@greenbalance.co

 

 

 

 

Disclaimer:

The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. 

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Energy Boosting Exam Elixirs and Snacks

For the Students

When you are going through exams, working your 12-13 hour days in the library , I’ve got your back with these healthy energising munchies and drinks to help beat the sleep and power your brain!

Often we health enthusiasts get strayed off track when under pressure and resort to what is around our parent’s homes, give in to the smart advertising of junk food or completely lose the plot when it comes to our eating habits, and this it can get a bit taxing on our minds and bodies.

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We push to stay focused to finish the work, get the exam material covered and get through with top performance results. We sometimes get sucked into the stress eating vortex, and it can be hard to even make one healthy meal or find time to think about eating until starvation hits. It is hard to stay inspired, too!

Does this sound familiar, “ I feel addicted to coca cola, chocolate and baked goods, why can’t I stop eating them?

There is one simple, key component when it comes to staying energized, breaking the cravings, and given our brains the nutrients they need for studying, and it is to feed our body with good nutrition snacks that will help us get out of this emotional eating vortex that happens during exams.

This article features Organnick’s top 13 energising exam munchie ideas with time saving considerations that will inspire you.

So to help you break out of your typical stress eating cycle of sugar- ladened, energy-dense food binges, and learn something new to boost your performance for exams, I’ve compiled my top 13 drink and munchie ideas. You’ll learn quick tips and be excited to try them.

And if your itching to get started and try these ideas you can sign up to receive my top 5 energising elixirs and snack recipes.

This is what students consume during long study sessions

    1. Chocolate
    2. Sweetened soft drinks
    3. Cigarettes
    4. Salty snacks
    5. Fizzy energy drinks
    6. Sweetened Coffee
    7. Sweets
    8. Cake
    9. Cookies
    10. Muffins and pastries

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Top 13 Energising Exam Munchie Ideas

Drinks

  1. Matcha unsweetened almond milk lattes (Want that sweet, what about a bit of monk fruit extract or stevia for less calories?) Add cinnamon for some extra goodness !
  2. Green tea with lemon or mint
  3. Green Juice is a choice
  4. Organnick’s DF Hot Chocolate 
  5. Kefirs & Kombuchas

Snacks

  1. Oven roasted chickpeas
  2. Small bowl of popcorn with salt, black pepper and nutritional yeast. Air pop it for less fat, but I do love a little olive oil stove top cooked with mine.
  3. Kale chips
  4. Apple sandwich with nut butter and granola
  5. Gluten free black bean brownie
  6. Flaxseed crackers & hummus 
  7. Plantain chips and guacamole
  8. Veggie sticks & tuna

Why bother choose these healthier snacks? These are the benefits of including natural energising and healthy munchies.

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  1. High Fibre

Choose snacks with high fiber so that even if they are lightly sweetened, the fibre will slow down the absorption of the sugars, thus keeping blood sugar in check and not encouraging belly fat storage within a healthy energetic daily intake. Do you want to embrace the fresher 15 or avoid it?

Refined sugars in cakes, candies and soft drinks in excess can only mean one thing, that you want to embrace the fresher 15.  Okay, there is more to it than that of course! The ingredients margarine and hydrolyzed vegetable oil found in baked goods (pastries, pies, cakes)  are linked with arterial plaque build up which is the starting factor for stroke, hypertension and coronary artery disease. Additionally high fructose corn syrup, sugar sweetened beverage consumption has continued to increase and may play a role in the obesity epidemic, metabolic syndrome and fatty liver disease, whereas reducing intake of soft drinks is associated with less weight gain and metabolic improvement. (40)

Fibre feeds the good bugs in your gut microbiota which means that your immune system will be thriving! Yay!

  1. Get the antioxidants without the belly busters

I love you a Choco lot!- contrary to popular beliefs about chocolate being fattening, cocoa powder itself is a great ingredient, not only because of its artery dilating potential which improves circulation and reduces blood pressure, but because of the rich antioxidant flavonoids contained inside. Too much chocolate added to the diet without taking out anything is fattening though!

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Italian researchers Studied the effects of regular  intake of cocoa in adults as they aged. After eight weeks, people who consumed medium and high amounts of cocoa flavanols every day made significant improvements on tests that measured attention, executive function, and memory. The findings were published online in the American Journal of Clinical Nutrition.

Make vegan hot chocolate, black bean brownies, chocolate oatmeal to indulge in your choco cravings without the extra fat calories from commercial chocolate products.

  1. Keep your immune system in check with healthy swaps but also remember to take your supplements

Supplements

  • Ginseng
  • Multivitamin with B vitamins
  • Zinc and Echinacea to support your immune system
  • Omega 3

Online or foreign whole food products that I enjoy ( Innovative tips coming to you from 2018 Expo)

  1. Energy drinks yin and yang energy (Y & Y)
  2. Brain Juice
  3. Now Cow vegan protein cookies are yum!
  4. Lakanto Matcha latte with monk fruit extract mix
  5. Healthy Crunch Kale chips
  6. Tea sprinkles
  7. Orgain protein shake
  8. 22 days protein bar

Green tea and ginseng are high in germanium which appears to enhance the immune system by activating macrophages and increasing the production of natural killer cells. Green tea and ginseng supply more oxygen to cells and thus may act against free radicals while the oxygen will keep you energized and focused.

Get through your exams with these free energising recipes!

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Personally I was able to get out of the junk food slum by mid 2nd year, (you can read more about my personal story here)  but I also was studying health and nutrition; Thank God! I have been there and I understand what you are going through. Munchies kick in, stress is high not only with exams but with deadlines pressing for research papers. Remember I was pretty sick for most of my teens and up to my 2nd year at university but healthy snacks picked me up and helped me get through. 

Socrates said that “The foods we eat can either be our medicine or our poison.”

Finally

There you have it team! I wish you the best of luck for your exams, I hope that you find these energy boosting elixir and snack ideas useful for long hours of studying and work flows.

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P.S. When your family wants to bake for you, bring you food or a drink can you request some of these options instead so it’s a win win for everyone! Their love for you is shown by still making something for you, or bringing you something and your love for you is shown by deciding to put pure nourishment into your body to help fuel your studies instead of deplete your systems.

For my clients, Thank you for inspiring me to write this!

For you Sarah R, Noella, Cheerian, Amira A and Oliver G!

Get in contact today!

With Love,

Organnick

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Throw back from graduation 2013 <3

Resources

Sugary Drinks

https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0062943/

Cocoa: a sweet treat for the brain?