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About this blog

Hello, welcome to Holistically Lizzie!

I am Health and Wellness Coach & Personal Trainer. I help busy women improve their energy, balance and health so that they can lose weight, lower stress and increase energy without feeling deprived. 

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10 LIFE CHANGING BENEFITS OF GOING VEGAN THAT WILL BLOW YOUR MIND

10 Life changing benefits of going vegan that will blow your mind   Admittedly when I first heard of veganism I thought it was some sort of weird & extreme cult.  The stereotypical images of tie-dyed, long-haired hippies are now paving the way for lifestyle bloggers, social media inspirations and even celebrities like Alicia Silverstone, Johnny Depp (hubba hubba), Serena Williams & Andre 3000 Heyyy Yaa But maybe you are wondering…   Are vegans healthier?   From the list of benefits below, you will clearly see that vegans have a more health-promoting diet than meat eaters. In fact, statistics show that mortality rates are substantially lower in vegans than meat eaters due to a diet higher in fiber & antioxidants and lower in saturated fats    If you still need convincing, get this AMAZING book #preparetobeamazed    Who is a vegan diet good for?   A vegan diet is great for anyone! There are numerous wonderful books & studies that show how going vegan can reverse heart disease, reverse diabetes,  prevent obesity  and even stop cancer Not only is it safe to be vegan but you will THRIVE!    Vegan diet benefits & disadvantages   There are absolutely NO disadvantages to this diet. If you want to Look & feel amazing then this is the diet for you!   Okay being realistic the 2 things I found to be annoying are   Eating out. Note that I can always find something even in a nonvegan friendly country. But it would be nice to have more choice! Other peoples concerns/reactions. I haven’t personally experienced anything negative and if I did #whocares   #1 VEGAN SKIN BENEFITS   Due to the high amount of vitamins, minerals, and antioxidants in a vegan diet, expect your skin to transform! Animal proteins kill for a gorgeous glow and promote an aging face   Get ready for    GLOWING SKIN ACNE & ACNE SCARS DISAPPEARING FEWER WRINKLES PLUMPER & SMOOTHER SKIN   #2 HAIR & NAIL GROWTH   I tried to grow my hair for my entire life up to my mid-twenties and no matter what I did it ALWAYS stayed the same length *sigh*  Since going vegan my hair DOES NOT stop growing. It’s actually too long. I know #girlproblems And even though my toddler pulls it out all day long, it still stays strong, Amazeballs With so much goodness in your body expect strong and flexible nails too! Here is a pic that shows my current hair length      #3 IMPROVED HEALTH   When I went vegan it was more for health benefits and judging from the list below you can see why A vegan diet:   LOWERS BLOOD PRESSURE LOWERS CHOLESTEROL GIVES 40% REDUCED RISK OF DEVELOPING CERTAIN CANCERS  STOPS OBESITY   Reduces the risk of:   CARDIOVASCULAR DISEASE STROKE TYPE 2 DIABETES DEMENTIA   Not only that but it’s estimated that vegans live 6-10 years more than non-vegans! WOWZERS   For more health reasons to go vegan read this post    #4 WEIGHT LOSS ON A VEGAN DIET    Celebs are growing the trend of veganism because it’s an easy way to lose weight and get in shape Vegan diets are:   NATURALLY LOW IN CALORIES LOW IN FAT HIGH IN FIBER RICH IN WHOLEGRAINS, LEGUMES, FRUITS & VEGGIES CONTAINS NO TOXIC HORMONES    One of the issues, when first starting to go vegan, is the volume of food you need to consume.  Whole plant-based foods are naturally low in calories and saturated fat so you need to eat a ton to have adequate calories.      A vegan diet is much higher in fiber than a standard meat-eating diet that constipation will be a thing of the past! *Hello flat belly* Also, because of the quality of the foods eaten vegans are naturally leaner. Thus making it easier to stay in shape and stay leaner – without exercise hallelujah    You can learn more by reading this life-changing book here   #5 ENVIRONMENTAL BENEFITS   Not only is going vegan incredible for your health & waistline but its the best option for the plant too!  Livestock uses a whopping  45% of the worlds entire land   By giving up meat & dairy you:   REDUCE WATER CONSUMPTION BY 3700 GALLONS PER PERSON PER DAY 1 POUND OF MEAT PRODUCES AS MUCH WATER AS SHOWERING FOR 6 WHOLE MONTHS! 55% REDUCTION IN CARBON FOOTPRINT    Did you know that:   MORE & MORE SPECIES ARE BECOMING EXTINCT DUE TO A MEAT EATING DIET THE GRAIN USED FOR FEEDING LIVESTOCK COULD CURE WORLD HUNGER    # 6 FEEL HAPPIER   Going vegan changes your mood very quickly. When I first went vegan I noticed an impact immediately Eating more carbohydrates (something we are scared of in the west) provides a boost of serotonin, a neurotransmitter that elevates mood and alleviates depression. Vegans often feel more connected with themselves, nature and the planet. Veganism is a platform for self-growth Because weight loss is easy on a vegan diet you can also expect to have a better relationship with food and your body. As vegan foods are the ones we are designed to eat, it is much easier to listen to hunger and fullness cues more #7 BETTER IMMUNITY   I used to catch everything going and get sick easily but since going vegan my immune system is amazing and I very rarely get sick! Going vegan makes you more conscious about your health in general. Because you are eating such nutritious foods you tend to avoid an unhealthy lifestyle overall   #8 IMPROVED ATHLETIC PERFORMANCE   Eating carbs and fuelling your body correctly will give you ENERGY to exercise  Worried about losing muscle on a vegan diet? Don’t! Check out these incredible vegan athletes who have all reported better physiques & quicker recovery times since starting a vegan diet.   #9 PREVENT ANIMAL CRUELTY   All animals are sentient beings. They have thought and feelings just like we do.  By becoming vegan you can save animals & prevent cruelty Being mistreated is a total understatement for what is actually going on. And yes this applies EVERYWHERE in the world!   THE ANIMALS RAISED WE RAISE FOR EATING ARE DISTRESSED & DISEASED AND LIVE IN THE MOST HORRIFIC CONDITIONS ANIMALS FEEL PAIN AND GET SCARED  MANY ANIMALS DIE OF FEAR & SHOCK JUST ON THE WAY TO THE SLAUGHTERHOUSE 150 BILLION ANIMALS ARE SLAUGHTERED EACH YEAR FOR FOOD   SUGGESTED: TOP 15 DOCUMENTARIES THAT WILL MAKE YOU GO VEGAN   #10 HELP LOVED ONES   Going vegan will get you a lot of reactions but one of the most positive benefits I have noticed is that I have inspired those around me to adopt a more plant-based diet.  When you go vegan you will inspire others & improve their lives    What supplements should I take as a vegan?   When choosing supplements ALWAYS buy from a reputable brand that is high quality. Never use a generic supplement. They don’t work and are full of fillers. Get the ones that work and really feel the results. All vegans need to take a vitamin B12 supplement. B12 is a bacteria and not derived from animals. Animals ingest this bacteria, so those on a meat-eating diet will consume B12 – although many are still deficient. I always suggest taking a good quality multivitamin such as this one regardless of what type of diet you are on. You do not need to take any special isolated vitamins and minerals (unless you have a disorder that requires you to do so) A well rounded whole foods plant-based diet will cover all the vitamins, minerals, proteins, fats & carbohydrates you need! Probiotics are essential for keeping a bloat free & flat belly. These one are THE BEST For omega fats, 1-2 tablespoons of ground flaxseed will give you adequate amounts   So what are you waiting for!   What benefits have you noticed since becoming vegan? leave your answers for others in the comments below   The post 10 LIFE CHANGING BENEFITS OF GOING VEGAN THAT WILL BLOW YOUR MIND appeared first on Holistically Lizzie.
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HOW TO LOSE WEIGHT ON A VEGAN DIET: 10 POWERFUL TIPS

If you’re looking to lose weight in a healthy, sustainable and delicious way then switching to a vegan or plant based diet can literally melt the pounds away.  A vegan diet is naturally much lower in fat and calories gram per gram compared to a traditional high meat diet. Thats why we get to eat so much HOORAY! However, being ‘vegan’ or ‘plant based’ isn’t magic and there are plenty of mistakes I see people make over and over again. They eat such a healthy diet but can’t seem to lose those last stubborn pounds.  By following the below recommendations and tips, you can be sure to lose weight effectively, even if you are already slim and looking to define your shape.  #1 EAT WHOLE & UNPROCESSED   As much as it pains me to use the term ‘clean eating’ it is applicable in this case. Many people when first going vegan (myself included) get very excited about all the vegan compliment foods that there are See this post for 44 Accidentally Vegan Snack Foods Its amazing and its definitely good when you are transitioning but these foods are full of chemicals, hidden salts, sugars and artificial weirdnessness which have a detrimental effect on your weight and your health. So although these foods can have a place in your diet the bulk of your meals and snacks should come from whole plant based foods.  Want my top resources for everything  healthy and vegan? Sign up below for free     #2 SAY NO TO OIL   This may come as a surprise for you. Oil has been tooted to be the new health food, especially with low carb diets on the rise. Although some oils have certain health benefits, if you have stubborn weight that just wont budge and you want to feel more energised, I highly recommend cutting out all oils from your diet. Worried about missing out on vital nutrients? Don’t! Fat, in its whole food form (avocado, nuts, seeds) have health given properties and are an essential part of our diet for both health and weight reasons. Oil on the other hand is a processed food. All the valuable vitamins, minerals and fibre and have been stripped away from the whole food source to leave a pure fat.   Stuck with how to cook? See this post by fatfreevegan which explains substitutes and techniques for fat free cooking     #3 EAT MORE FOOD, I MEAN IT!   Eating too little is one of the main reasons why people cant lose weight and tend to gain weight just looking at food We have been told repeatedly that to lose weight we must decrease calories and exercise more. This is simply NOT the case. What we need to understand is that FOOD IS INFORMATION Lets compare broccoli and french fries. 500 calories of broccoli would not absorb and digest the same as 500 calories of french fries, common sense right?   Certain foods boost hormone activity in the body by:   Firing up metabolism, Balancing satiety and hunger signals Keeping our energy stable.   This helps us feel energised, stay slim and make you glow from the inside out! It cannot happen with foods that are nutritionally dead.   ACTION Ditch the calorie mindset, its the quality of food that makes the most difference not the quantity.   #4 LOAD UP ON CARBOHYDRATES   
via GIPHY   Now I bet you cant believe I’ve just said those words in the same sentence can you?! Googling how to lose weight, you will see that there are billions of searches. No wonder is so confusing! one of the most popular ways to lose weight now is eating a low carb high protein and high fat diet. However, this can be detrimental to your health and your weight for many reasons   Lets start with some basic facts:   The tip of our tongue has a taste for sweet  Our teeth are designed to chew carbohydrate rich foods (we do not have teeth to rip apart an animal and chew raw meat) The entire digestive system secretes enzymes that help process and digest carbohydrates. Our colon is 20 feet in length (not like a lion that has a colon length of 5 feet this is so the lion can tolerate high levels of protein to eliminate it as quickly as possible The FIRST and MOST PREFERRED  use of energy comes from carbohydrate –  NOT FAT and NOT PROTEIN Our nearest primates eat carbohydrates ALL DAY Breast milk is naturally very low in fat and protein and is the most nutritionally dense food we can have as humans!   Do i even need to go on?   Lets look from a hunger perspective:   when we fill our plates with carbohydrates in the form of fruits, vegetables, legumes, grains and starches we feel full. If we deprive ourselves and eat a meal high in animal protein then we may feel satisfied but we usually need to eat more because our bodies haven’t been satisfied from carbohydrates. This usually leads to us needing coffee and 3pm biscuits to give us a false boost of energy.   ACTION   Eat a variety of whole plant foods. Focus on a high carbohydrate and low fat diet (trust me it works!) Get the complete resource guide for the best healthy plant based recipes, nutrition lectures and favourite bloggers for free here   #5 GET A THYROID TEST    SO many women have thyroid problems. This happens for many reasons, including the high levels of xenoestrogens and other hormone disrupted that we are now exposed to. The thyroid primarily effects weight and metabolism.   So if you have:   Weight gain or difficulty loosing weight Fatigue Intolerance to cold Dry hair and skin Brain fog   And your eating a healthy whole food plant based diet and a low stress lifestyle. Then consider getting a thyroid test done In the book The hormone cure, Dr sara gottifred (a hormone expert from Harvard) gives fantastic natural treatments in how to help low thyroid function. You can get the book here.   BEST THINGS TO DO:   Eat a plant based diet Cook vegetables such as broccoli, cabbage and beets as they are easier on the thyroid than raw vegetables Practice yoga Use stress reduction techniques such as mindfulness and meditation   WORST THINGS TO DO:   Eat a diet high in meat and animal products  using too much plastic, BPA free products and harsh home cleaners Living in a stressful and anxious environment Have poor sleeping habits   # 6 DONT OVER DO THE WEEKENDS    Now I’m not trying to be a party pooper here but eating a healthy diet really means changing your entire lifestyle. Lose the mindset of being good all week so you deserve a treat. YOU ARE NOT A DOG Engulfing yourself in a healthy lifestyle does take time but it does happen the more you do it. The more you eat natural, unprocessed whole foods the more you will keep choosing them again and again. We can’t be 100% perfect all the time, I mean thats impossible. But moderation can hang as a loose term for some. What you consider moderation may be the stumbling block that you are facing with reaching your ideal weight.   ACTION   REALLY try to limit the treat foods as much as possible until you reach your desired weight and FOCUS on all the foods that are nourishing for your body. Don’t try to completely avoid all unhealthy foods as that can create unhealthy patterns.   And for goodness sake, DO NOT cave in and start on monday!   # 7 DETOX FROM THE INSIDE OUT    So we know that what we put in to our bodies is so important but an area that often gets neglected is what is coming out of our bodies. Constipation can sound harmful enough but did you know that when we don’t go the loo, we actually recirculate waste and that waste goes back in to our cells. The cells that build up the rest of our bodies! so people can literally be full of !*&% A clean body also works more efficiently. Think about cleaning a really dirty blocked sink. The water will flow easier, it will come out cleaner and it will work more effectively. By eliminating properly and cleaning our insides we can help all the waste leave our system. Contributing to a more healthy lean body, clearer mind and glowing skin   ACTION   Book yourself in for a colonic hydrotherapy treatment If thats not available to you, try an at home enema system. Its not as thorough but it will definitely help Magnesium oxygen supplements can be useful to take at night to help move things through the colon     #8 USE CALORIE DENSITY    Studies suggest that most people eat the same weight of food every day. So to eat the same volume of food and be able to lose weight, we must eat calorie dilute whole foods.       Aim to eat as much food as we want from the GO section whilst considerably limiting the amount of the STOP foods The more you eat this way, the quicker you will reach your goal weight. To maximise weight loss, you can also eat your meals in order of calorie density, for example:   Starter – Salad, vegetables or fruit Main – 1/2 plate of vegetables Dessert – Finish with Fruit     #9 EAT SIMPLY   Eating more simply can also help shift those last few pounds.  Firstly, when we eat more simply we are helping our digestive system by not over burdening it with different varieties of food. Carbohydrates, fats and proteins digest at different rates, so if put everything in at once we are overtaxing our digestion. The key to a perfect digestion (and healthy metabolism) means eating simple foods but eating more of them. Also, its easier to have simple cooked meals you can put together easily. So if you don’t have much time or there isn’t much food in the house you are not  tempted by takeaways. Lastly, eating more simply gets monotonous. Because food is less enjoyable we tend to eat less over all   ACTION   Although trying new recipes is a great way to stay on track (and beats boredom), try eating more simple meals throughout the week and see if it affects your weight.   #10 ADD MORE MOVEMENT   If you’re not yet exercising then now is the time to start. Some of us may feel that because we are eating a good diet already that we do not need to do any form of movement. But this could be the change you need to drop those last few pounds. Notice the word movement. Movement, a very different word from exercise, should be built in to every day life and there is absolutely no exception to the rule. Daily movement is what adds up the most and has the most calorie burning effect (than a burst of exercise at the gym). Movement is natural for us, it stimulates our digestion, helps with blood flow and keeps our joints lubricated (as well as the thousand other benefits) Walking is a fantastic form of movement and is so underrated.   ACTION   Aim to walk 10,000 steps + per day. Start with 2 times 20 minute walks per day and increase from there.   So there you have it, 10 powerful tips to boost weight loss on a vegan diet!   I’d love to know what is your favourite tip! Are there any you are going to try. As always, let me know in the comments below. The post HOW TO LOSE WEIGHT ON A VEGAN DIET: 10 POWERFUL TIPS appeared first on Holistically Lizzie.
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THE ULTIMATE GUIDE ON HOW TO GO VEGAN FOR BEGINNERS

Veganism is growing more and more popular and for great reason. Whether you are doing it of health reasons, environmental or as an ethical point of view, going vegan literally changes your life. Interested to know my story? You can read it here BUT,  going vegan can seem like an extreme shift with your current eating habits. Maybe you have decided that it is something you are truly interested in but you have absolutely no idea where to start and all you think about is.… WHAT THE HELL DO I EAT?! Since I have been vegan for a number of years, Ive compiled my top tips to get you in the right mindset to ensure you succeed.
  #1 RESEARCH   
Knowledge is power. You mustn’t underestimate how powerful this step is! Being armed with the right knowledge will help clarify your WHY. It will keep you motivated when temptation is lurking and it will help with those around you who are suddenly now concerned about you’re new diet. The BEST way to do this is to emerge yourself in as many resources as possible. OPT IN  #2 ELIMINATE  
There is not a one size fits all approach to this unfortunately. Maybe you are someone who can easily make the change over night and do a full 360. However, for the majority, taking a gradual approach is far easier and will avoid relapse. TIP – You don’t need to tell anyone what you are doing. Some people will not understand and may be upset that you are making better changes for yourself. Not sure where to do first? You can start the gradual approach in this order:   Remove all obvious meat sources  Remove all obvious fish sources Remove obvious dairy sources Remove hidden dairy sources Remove animal by products such as honey Clothes, fabrics and skin/hair care can be swapped in whatever way is easiest for you TIP – Don’t forget to clear away anything that isn’t vegan friendly from your fridge, freezer and cupboards. What isn’t available, won’t get eaten!
  #3 CHANGE YOUR MINDSET    Being vegan can sound scary at first but trust me its SO MUCH BETTER! Firstly, think about all the foods that you CAN have rather than the ones you can’t. There are SO many foods beside meat and cheese! Add new foods to your diet rather than taking away, eventually you will have so many good nutritious foods on your plate that you will crowd out the nasties. As everything in life,  
   
For whatever craving you have I promise there is a vegan alternative. Haggis, bacon and creme eggs included!   SUGGESTED: 15 HEALTHY PLANT PROTEINS AND HOW TO USE THEM   # 4 READ INGREDIENTS  
When going vegan, you will be shocked when you start reading ingredient labels. Personally, I find milk and its by-products to be the sneakiest culprit. PETA do a wonderful comprehensive list of all animal derived foods which you can find here. However, to narrow down on the everyday staples, avoid the following: milk, whey, casein, lactose honey, beeswax, pollen gelatin, confectioners glaze lard keratin, musk, pearl, glycerol vitamin D, cod liver oil   # 5 USE TRANSITIONAL FOODS   
You will be AMAZED by how many awesome vegan products are out there. See this post on 44 accidental vegan snacks Although some of these may still be processed and unhealthy (including fake meat products), in the beginning they provide a great substitute. Here are some everyday items that are more healthy and easy to replace   DAIRY ALTERNATIVES    MILK Always opt for unsweetened varieties, preferably organic and do not contain added oils. Nut Varieties such as Almond, Hazelnut, walnut, brazil… you get my point soy – I find this tastes the best in a cuppa Oat, Rice, Hemp, Flax & Coconut are also great    CHEESE There are many recipes out there for non – cheese – cheese  via GIPHY Many cheese recipes are made from nuts, soy or any other concoction vegans can be creative with. Suggested: Vegan cheese post If cheese is your thang I recommend the books This Cheese is Nuts
Chloes Vegan Italian kitchen
Alternatively you can buy vegan cheese substitutes (because lets face it were all busy mamas here!) Brands such as Daiya, Violife and most supermarkets now stock its own range!
  YOGHURT  Again tons of varieties such as soy,  nut and my personal favourite coconut   ICE CREAM Soy (so delicious) soy dream, rice dream almond dream & booja booja (THE BEST ONE EVER & SO HEALTHY!) Even more amazing, did you know theres something called nice’ cream? Its basically a healthy ice cream using bananas that takes less than 5 minutes #mumpoints Suggested: NICE CREAM RECIPE ROUNDUP POST If you’re vegetarian and still believe dairy is still ok, watch this video    #6 BE PREPARED   
This is absolutely key!  PREPARATION IS KING QUEEN! When you know what you are going to eat and you have those foods readily available you are much more likely to stay on track. Organise what you are going to have in advance. You don’t need a full weeks worth of meals prepared, but having a few days worth and some quick meal ideas will dramatically increase the chance of success. STAY ORGANISED Make sure you’re stocked up on items you know you can eat.Theres nothing worse than being hungry and trying to resist cravings MEAL PREP  Not knowing what to eat AND not having any food in are both a recipe for disaster. Make meal planning simple and enjoyable. You don’t need to over complicate things. Overwhelmed by food choices? Stick to simple meals and allow yourself time to adjust to new recipes and meal planning. 
  #7 INCLUDE ETHNIC FOODS   
Such as Thai, Mexican, Indian, Ethiopian & Chinese. Most ethnic foods have tons more variety and lets face it…taste way better than standard western cuisine! Plus many vegetarian options don’t contain dairy so they are already vegan. Food pic
  #8 ENJOY EATING OUT  
Yes you can still eat out on a vegan diet! Vegans are well catered for these days. Tips for eating out successfully: Choose ethnic restaurants first over standard British/American outlets. If you really think there might not be anything on the menu, don’t be afraid to call beforehand and REQUEST A VEGAN DISH. Chefs cater to allergies and dietary requirements on a daily basis. Choose a variety of sides and starters and make your own meal. This is sometimes better than the vegan option! Research and choose a place before you go so that you know you are catered for Use the happy cow app for vegan friendly places in your location. This has helped me out on numerous occasions.   #9 DO A VEGAN CHALLENGE OR TAKE A PLEDGE  
Im sure some of you have heard of Veganuary, aiming to help people go vegan through the month of January. The following websites also offer challenges you can take for free. This can provide much needed motivation when starting out The Vegan Society PETA GO VEGAN   #10 GET SUPPORT   If you need support, real life or virtually, then get it. Its so easy these days with that little thing called the internet. Being part of a community can really help when you have questions or you need some encouragement. There are some people in the vegan community that get a bit high strung on exactly what vegan diet is right (high carb low fat, no fat, high fat, raw, starch based etc etc) But there are PLENTY of people out there that are very supportive. Be part of this friendly and inviting community right here on the blog *WINKS* Facebook groups to join Vegan UK McDougall friends Vegans United Veganuary Holistically Lizzie   #11 Go VEGAN, SAVE MONEY  
Theres a misconception that being vegan and eating healthily costs more money.  In fact its quite the opposite, my food bill has dropped so much by being vegan. I cant imagine what it would cost to eat animal produce! Youtube video cheap lazy vegan
  #12 TAKE THE RIGHT SUPPLEMENTS   
You certainly don’t need meat to get adequate amounts of calcium, healthy fats, iron and protein. More so, you will THRIVE on this diet However all vegans need a b12 supplement. I also recommend people to take a good quality multi vitamin and a probiotic.
  #13 REPLACE BEAUTY PRODUCTS  
Eventually there will come a time when you will want to change your existing make up, skin & hair care products for a cruelty free option, Although, this part of veganism isn’t my strongest suit, ill link some experts below  
BEAUTY/HAIR/SKINCARE The ultimate guide to cruelty free & vegan make up brands 2017 by Cruelty Free Kitty. This post complies a huge list of popular make up brands and lists those that are vegan. Her website is chock full of information on vegan & cruelty free products so I highly recommend taking a look. Ive recently found this blog and its super cute! Honesty for skin has a wealth of information on science backed skin care. She shares lots of fantastic tips, articles & resources. Vicki from Ethical Elephant has a great easy to read blog that answers questions on all things beauty, hair & skin so you know how to shop cruelty free. FASHION
Elisa runs the popular blog style on vega. She has a cruelty free, ethical fashion and lifestyle blog. She has a great post on vegan fashion for beginners which is a great read   Finally … # 14 DO NOT PREACH!   
If you have decided to go vegan then a huge congratulations to you because honestly, you will never look back. However, this is your journey and no-one likes the ex smoker who is critical of anyone else who smokes!  LEAD BY EXAMPLE You will inevitably want to tell everyone how amazing you feel, how much weight you’ve lost, how all of your health problems have subsided and how much more connected you feel. But this is not how we learn people! we learn by modelling others behaviours of those we admire. Once upon a time you were not vegan but you are here now, let others find their path too! Of course if you know someone is interested then by all means give them the information and direct them here too for some inspiration.   Link to resources opt in Insert quotes, pics, links and videos The post THE ULTIMATE GUIDE ON HOW TO GO VEGAN FOR BEGINNERS appeared first on Holistically Lizzie.
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30 proven health benefits of apple cider vinegar (& how to use it)

Apple cider vinegar (a.k.a ACV) the amazing, miracle, health tonic. I have been drinking ACV for the past 2 years and noticed some great results (WEIGHT LOSS, BETTER DIGESTION, CLEARER SKIN) but I had no idea how beneficial it is and how many ways there are to use it, until I began this blog post.   It really is magic in a bottle.     But this isn’t some new trend. The benefits of apple cider vinegar goes way back in history. Even hippocrates was a great believer in its health properties. A google search can bring up 100’s of remedies and uses for this powerful liquid.   Here are some top picks including how to use each one.   #1 REGULATES BLOOD SUGAR   Studies have shown that ACV lowers fasting and after meal and glucose levels alongside an increase in insulin sensitivity (in those with type 2 diabetes). HOW TO Drink 2 tablespoons in a glass of water before meals   #2 ASSISTS WITH WEIGHT LOSS   Ascetic acid, a component found in ACV has been shown to suppress appetite, boost metabolism and curb cravings.  Those who consume it regularly have greater fat loss as a result of an over all calorie reduction HOW TO Take 1 Tablespoon in water before meals to increase satiety.   #3 CLEARS BLEMISHES   ACV removes dirt, kills bacteria, balances skins PH and improves the appearance of acne scars
HOW TO Dilute 1 cup water with 1 tablespoon of ACV and wipe face with cotton ball Read here for more tips!   #4 SOOTHES SUNBURN   Works by neutralising burns while helping to soothe inflamed skin HOW TO Add 1/4 cup to cool bath and soak. For extra nourishment follow with a generous slather of coconut oil   #5 MAKES HAIR SHINY via GIPHY   Not only does ACV stimulate hair growth, but it removes product build up making hair more soft and shiny. HOW TO Rinse hair with 2 parts water and 1 part ACV. Pour over hair and massage making sure to rinse after….don’t worry the smell will go!   #6 FIGHTS COLDS AND FLU   By relieving sinus and congestion issues.  ACV also boosts the immune system HOW TO GET THE RECIPE HERE   #7 LOWERS CHOLESTEROL   Studies show a reduction in the build up of plaque in arteries. Also, helps to combat oxidative stress while balancing the good and bad cholesterol in the body HOW TO Take 2 tsp in a glass of water x3 times daily   #8 FIGHTS ACID REFLUX   It is common to think that acid reflux is a result from too much acid, however the reverse is true. Too little or ‘weak’ stomach acid is one of the main reasons acid reflux appears. ACV combats this by adding more acidity which prevents a back flow of acid in the digestive system. HOW TO Add 1-2 tBL in a glass of water before meals.  Take 1 spoonful when an attack strikes for immediate relief   SUGGESTED READ: 9 SIMPLE AND EASY WAYS TO IMPROVE DIGESTION    #9 BOOSTS DIGESTIVE HEALTH   Balances PH levels in body and contains natural digestive enzymes that assist the digestive system to break down and absorption food properly. HOW TO Take 1 tablespoon in a glass of lemon water X3 daily   #10 RELIEVES CONSTIPATION   ACV contains pectin, a fiber that helps to bulk up stools. Due to its high levels of magnesium, it has a natural laxative effect and gently assists with sufficient elimination. HOW TO Take 2 tsp in water first thing in the morning and last thing before bed   #11 WARDS OFF ALLERGIES   Allergies stem from multiple reasons. However,  ACV is unique in that it boosts lymphatic system, circulatory system and digestive system. All of which are needed for a healthy immunity that can mitigate allergic symptoms. ACV also helps reduce mucus production HOW TO Take 2tsp in water x3 daily
You can also use in a neti pot (link) to clear nasal passage. Dilute ACV with water before using   #12 ECO FRIENDLY ALL- PURPOSE HOUSEHOLD CLEANER   Create a toxin free home with a natural multi purpose solution. ACV contains antimicrobial and antibacterial properties which fight harmful bacteria. HOW TO Mix equal parts water & vinegar. Optional to add lemon juice or essential oils (link to oils)   #13 NATURAL TEETH WHITENER   via GIPHY   ACV can even help to freshen breath and naturally whiten teeth. HOW TO Rub on teeth after cleaning rinsing mouth after with water. Because ACV can be hard on enamel, aim to do sparingly.   #14 DETOXES ENTIRE BODY   Acts as a powerful detoxifier flushing out toxins from the body. Assists in cleansing the kidneys and liver. ACV also lowers PH in the body making it more alkaline HOW TO   #15 REDUCES INFLAMMATION   Contains high levels of  vitamin c (LINK) which helps boost immunity and fight stress. A rich source of probiotics (LINK), ACV contributes to a healthy micro biome which studies observe a great correlation with inflammatory conditions. HOW TO Add juice of 1/2 lemon, 1/2 tsp turmeric powder, 2 tsp ACV and 1 tsp honey to a glass of water. Drink multiple times throughout day #16 EFFECTIVELY CLEANSES LIVER   For efficient  fat burning we need to look to the liver! ACV balances acidity and has a detoxifying effect on the liver,  helping to flush out nasty toxins HOW TO  Enhance liver detoxification with this DETOX ELIXIR
Get FREE recipes, articles & tips! Signup now and receive an email once I publish new content. I will never give away, trade or sell your email address. You can unsubscribe at any time. #17 SAFE FRUITS AND VEGETABLES CLEANER   ACV boasts a cheap, reliable wash for fresh produce fruits & vegetables. HOW TO Mix 4 Tablespoon of ACV to 1 gallon of water. Use when needed #18 COMBATS UNPLEASENT SMELLS & ODOURS   Acts as a natural deodifyer while freshening air and eliminating odours HOW TO Mix equal parts of water and ACV to a spray bottle and spritz around room   #19 ALL NATURAL PET CLEANER & FLEA REPELLENT   Freshens coats, clears ear infections and can even used as a safe flea and tick repellant HOW TO See THIS post on ACV uses for pets    #20 SOOTHES SORE THROAT   Because of its acidic environment, ACV helps to kill germs,  clears phlegm and mucus and is an al round great immunity booster! HOW TO Use as a gargle mixed with salt. Add 1 tsp each of water and honey and dilute in warm lemon water and drink For more tips click here    #20 LOWERS BLOOD PRESSURE   Acetic acid in ACV has been shown to lower blood pressure and assist in keeping the heart healthy. HOW TO Take 1 Tablespoon 3x per day in a glass of water   #21 CURES CANDIDA (YEAST OVERGROWTH)   Candida imbalances cause a whole host of problems including sugar cravings, fatigue & thrush. Luckily ACV contains enzymes that kills of yeast while encouraging healthy bacteria. HOW TO 1 tsp – 1 TBL before each meal, preferably on empty stomach
Get FREE recipes, articles & tips! Signup now and receive an email once I publish new content. I will never give away, trade or sell your email address. You can unsubscribe at any time. #22 IMPROVES/BOOSTS  CIRCULATION   Helps varicose veins, fatigue and muscle cramps by stimulating circulation. HOW TO Dilute with water and rub in a circular motion on places that need a boost. Optional (but recommended) to add a pinch of cayenne pepper (LINK)   #23 ELIMINATES DANDRUFF   ACV helps by reliving itchy scalp and balancing PH levels essential for assisting with dandruff removal. HOW TO Mix equal parts of ACV and water to a spray bottle. Spray liberally on scalp. Wrap hair in towel and leave for 30 minutes before rinsing. #24 1 SECOND DEODORANT   By balancing PH in body, ACV can be used as a cost effective deodorant. HOW TO Simply pat on the armpits for an all natural deodoriser.   #25 ALLEVIATES MORNING SICKNESS via GIPHY   For those of us who have been there (EMOJI) I’m sure you’re willing to try anything! HOW TO Add 1 tsp in a glass of water mixed with a bit of sweetener for taste   #26 DIMINISH  APPEARANCE CELLULITE   Helps to reduce the appearance of cellulite by increasing circulation and breaking down fat cells. HOW TO Rub in circular motions after (LINK)dry body brushing for maximum effects. OR Orally ingest 2 Tablespoons with a glass of water, 3 times daily   #27 CURES RAZOR BURNS AND CALMS REDNESS   ACV is antibacterial, antimicrobial and anti fungal! Use this post shave to soothes post shave redness and spots. ACV is also a HOW TO Dilute with water and dab on with a cotton ball.   #28 REMOVES CRADLE CAP   Even though its natural, sometimes that stuff can linger forever! Heres an easy and SAFE alternative HOW TO Dilute with water and rub on babies head where the cradle cap is   #29 HELPS WITH PMS & ALLEVIATE MENSTRUAL CRAMPS   Relieves bloating, irritability and due to its high calcium content, it is particularly good for cramping HOW TO Add 1tsp of ACV to a glass of room temperature water and drink 3 times daily   #30 HEALTHY COOKING BENEFITS   ACV has many cooking benefits and can be used in multiple ways! HOW TO   SALAD DRESSINGS (in place of balsamic vinegar) ON COOKED GRAINS  (with tamari (link) and spices (link) MIX WITH BAKING POWDER (to help cakes rise better)   WHAT BRAND SHOULD I BUY?   The key to obtaining these amazing benefits is to make sure you get the right kind of apple cider vinegar Pick one that is RAW, UNFILTERED and has “THE MOTHER”…. Yes you read that right! “THE MOTHER” is the cloudy bit that is at the bottom. The bottle will also be labelled so there shouldn’t be any confusion.   TIP! Make sure you shake the bottle before using to disperse the mother!   WHAT MAKES IT SO GOOD?   Apple cider vinegar contains VITAMINS MINERALS ORGANIC ACIDS AMINO ACIDS LIVE ENZYMES PROBIOTICS   So, quite literally its a liquid multivitamin that keeps us healthy, energetic and glowing! Have I missed one out? Leave me your best suggestion in the comments below! The post 30 proven health benefits of apple cider vinegar (& how to use it) appeared first on Holistically Lizzie.
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Easy no-oil hummus (clean eating, dairy free)

To say that I have a hummus addiction is a understatement. Living in the middle east has definitely had an influence but its just so darn tasty! Back when I was living in the UK, I would get so many different types of hummus (the possibilities really are endless) but like most things… its just not as good as home made. And less face it, it really does take less than 5 minutes and ANYONE can make it its so straight forward. #nocookingskillsneeded   Not only does it pass the taste test but home made hummus is FAR MORE NUTRITIOUS.   Why is hummus so good for you I hear you ask?   The base of this recipe contains:   CHICKPEAS (GARBANZO) Contain both protein and fiber which help increase satiety and promote weight loss. Rich in vitamin B6 (folate) they are excellent to consume when pregnant or to help with conceiving. LEMON Known for helping with colds and flu due to their high vitamin C levels. Lemons are powerful dexofiers cleansing the liver and assisting to flush out the digestive system. They also make your skin GLOW! TAHINI Contains higher levels of calcium than any animal produce has to offer. Plant calcium is also more bioavailable, meaning it is more easily absorbed and digested better. Calcium strengthens bones, fights insomnia and helps with muscle aches.   All in all, it is a perfect snack for   Diabetics Obese or overweight individuals Those with inflammatory issues Cholesterol and blood pressure problems (pic) Anyone who loves tasty food   If like me you are trying to follow a LOW OR NO -OIL DIET then getting hummus to a creamy consistence that is emulated in restaurants can be a wee bit tricky.   This hummus is CREAMY EASY FLAVOURFUL HEALTHY   WHATS THE DEL WITH AQUAFABA?   Some people use aquafaba (the brine like juice thats in the tin of chickpeas) to make hummus extra creamy. And while you can certainly try this, I choose not to. Mostly because I don’t like the texture it gives and also because the brine itself can contain salts, sugars, E numbers and even oils Plus, I see it as old stale water so I’m not in to using that! So if you do opt to have it make sure you buy an organic brand that has only chickpeas and water.   MEAL PREP AND RECIPE IDEAS I usually make this at the beginning of the week and use it in various ways, such as:   A DOLLOP ON A BUDDAH BOWL (E.G Kale, Quinoa, Diced Tomatoes & Hummus) AS A SALAD DRESSING  (Thinned down with a little water & a pinch of Turmeric) WITH CRUDITIES AS A HEALTHY SNACK (Use Peppers, Carrots, Cucumber, even Cauliflower & Sugar Snaps) ON TOAST (with Avocado, Tomato & Rocket)   Do you have a favourite way to make hummus? Write down your favourite combos in the comments below! The post Easy no-oil hummus (clean eating, dairy free) appeared first on Holistically Lizzie.
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10 foods that supercharge fertility

If your’e trying to get pregnant, consuming the right foods and having the right lifestyle can DRAMATICALLY improve you’re chances of conceiving. I’ve seen it happen time and time again and I am also speaking from personal experience! Firstly, we must make sure that we are consuming a wide range of FRUITS & VEGETABLES, at least 8 servings per day. This ensures that we are ingesting a wide range of macro and micronutrients which will promote a healthy growing baby and (note for a better word) a more ‘welcoming’ womb.   Here are 10 superfoods that give the most bang for the buck   #1 AVOCADO   Rich in essential fatty acids (EFA) and magnesium. Avocados are good for eye health and nutrient absorption. Mint Chocolate Avocado Fudge by Nest & Glow
  #2 BERRIES   Contains antioxidants that helps to restore and repair cells. Because of their high levels of Vitamin C, they also help with the absorption of iron Winter Berry Scones by Healthy Living James
  #3 CARROTS   High in vitamin A, essential for keeping eyes healthy. Also protects against disease and cancer. Shredded BBQ Carrots by Veganosity
  #4 BROCCOLI   Contains the essential nutrient folic acid which is needed for the healthy development of a growing featus Dairy Free Mac N Cheese with black pepper & broccoli by A Virtual Vegan
  #5 OATS   Part of the B Complex vitamins which releases energy from carbohydrates. They are also high in fiber, protein and magnesium. Omega Boost beetroot & blackcurrant energy bars Vegetarian & Vegan by The Veg space
  #6 TAHINI   Tahini (ground sesame seeds) are a rich source of calcium.  Calcium needs increase when pregnant so it is important to ensure adequate levels are met. Avoid animal dairy (EG Cows milk) as it contains harmful hormone disrupters and has been shown to leach calcium from the body
  #7 KALE   Promotes brain health in infants. Acts a natural detoxifier and is rich in vitamins A and C Curried Cauliflower Rice Kale Soup (Paleo, Vegan Friendly) by Cotter Crunch
  #8 BRAZIL NUTS   High in selenium which is an antioxidant that boosts fertility and immunity Mango & Brazil Nut Granola by Deliciously Ella
  #9 LENTILS
  Because of the increase in blood plasma during pregnancy an increase of iron is needed in the diet. There are 2 types of iron, heme (animal sources) and non-heme (plant sources). Lentil Cottage Pie Gluten free & Vegan by Trinities Healthy Kitchen   Heme iron, the type found predominantly in blood and muscle, is absorbed better than the non-heme iron that predominates in plants, but may increase the risk of cancer, stroke, heart disease, and metabolic syndrome (Dr Michael Gregor) https://nutritionfacts.org/video/the-safety-of-heme-vs-non-heme-iron/
  #10 QUINOA   This gluten free grain is high in protein and contains all amino acids which are often missing from plant proteins. Quinoa boosts energy and supports bone and brain health Crunchy Thai Peanut & Quinoa Salad by Cookie & Kate   A lot of people make the mistake of only changing their diet WHEN they get pregnant but its equally as important to eat the best foods before you try to conceive. Its also essential that you take a good quality, preferably food based multivitamin designed for conceiving and pregnancy   Need more ideas? Follow this sample meal plan   BREAKFAST: Oats and raspberries with chopped brazil nuts LUNCH: Roasted broccoli and carrot with quinoa with lemon tahini dressing DINNER: Lentil dahl, brown rice and sautéed spinach DESSERT: Avocado chocolate mousse The post 10 foods that supercharge fertility appeared first on Holistically Lizzie.
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10 Science backed ways to skyrocket your energy levels

Its not a surprise that we feel frazzled when we are taking on so much and living so fast paced. Being a mother is by far the most demanding job i have ever encountered. Trying to balance work life and family life while maintaining time for ‘me’ feels nearly impossible at times. Its no wonder that we find ourselves ready for a nap mid day. But its not just lack of sleep that can zap you’re energy levels, Trying to find balance and feel energised at the same time may feel like a long shot for some of you but I promise there is a way to fix it! Here are a few of the major factors that contribute to low energy and low mood   10 TOP ENERGY ZAPPERS    Caffeine and energy drinks, bars or gels Lack of sleep and poor quality sleep Sugar, artificial sweeteners and chemicals Animal produce Food sensitivities Improper food combining Processed food Stress and overwhelm Unfullfilment in career Disconnection from self and others   10 TOP WAYS TO SCIENTIFICALLY IMPROVE ENERGY LEVELS   #1 AEROBIC EXERCISE   When feeling exhausted the last thing you feel like doing is exercise.
However, exercise has proven to dramatically zap fatigue and increase energy levels. We often think we need to FIND energy when we actually need to CREATE energy.
The great thing is that this the of ‘exercise’ can be as simple as walking. To start, aim for 20 minutes 3 times per week New to exercise? Use this app to get you started.   #2 Franky Says RELAX   Stress can cause a whole host of problems from poor decision making to diabetes & alzheimers so you can only imagine what effect it has on our energy! Some ways to combat stress include: Meditation Yoga, especially yin which is a restorative form of yoga Practicing mindfullness Exercise also dramatically helps control stress This awesome resource shows just how bad stress is on our bodies   #3 BE PRODUCTIVE   This may seem out of context but productivity has a huge effect on energy. Think of the last time you accomplished something, did you feel elevated, motivated, ready to take on a new challange? Find yourself procrastinating? Something I personally like to use is the pomdoro technique. If you are feeling overwhelmed or unfulfilled learn what areas of your life needs adjusting.    #4 SNACK LESS (OR LIGHTER)   Contrary to belief, snacking can actually make you feel more lethargic. This is because when we eat, our bodies are using lots of energy to digest food. Give your digestion a break and stick to 3-4 main meals. Cant resist your snacking habit? Try these ideas for a balanced snack attack   Bowl of oatmeal Almond butter on wholegrain toast Apple & brazil nuts Green juice or smoothie Small sweet potato & chopped pecans Rice cakes, avocado & tomato   Note that some of you may actually need to snack more to keep your energy stable. This is a common affect in those with blood sugar issues particularly when transitioning to a healthier diet.  #5 NAP   Before the lightbulb was invented we used to sleep on average 9 hours per night, now we are barely making 7.
When we sleep our bodies go in to a restorative and repairing process. Lack of sleep not only makes you feel exhausted the following day but also increases hunger hormones making us crave starchy, sugary and high fat foods. If catching some afternoon zzz are possible, not only will you feel more energised but you will also make better food choices! #6 TAKE ADAPTOGENIC HERBS   Powerful and potent super herbs, adaptogens have been used for centuries in traditional Chinese and Ayurveda medicine. However, they are becoming a lot more mainstream now thanks to the huge movement in functional and integrative medicine. Adaptogens in a nutshell adapt to stress within the body. They fight stress, anxiety and combat fatigue!  Ashwaganda Geinseng Reishi  Cordyceps Maca If you are vegan and feeling exhausted, taking a B12 supplement will greatly help. #7 DRINK UP    With water of course Dehydration, even partial dehydration can wreck havoc on your energy. In fact low energy levels are the first sign of dehydration.
Think you’re drinking enough? You’re probably not! If you are feeling thirsty you are already dehydrated. You can stay hydrated by drinking a combination of: Water Herbal teas Fruits & vegetables Broth based soups Coconut water   #8 SOAK UP THE SUN   SO many people are deficeint in vitamin D, in fact rates show that 70-80% of the population are! Vitamin D is synthesised by sunlight and deficiencies include a number of illnesses from diabetes to depression and auto immune diseases.
Adequate levels tames infammation, boost alertness, reduce fatigue and regulates mood.
To get sufficient sunlight, get out first thing in the morning to optimise vitamin d levels. Or take a holiday
  #9 EAT CARBS   But avoid simple carbs found in white bread, sugar, energy drinks and processed foods. These types of foods deplete energy, cause weight gain and wreck havoc on your health. However, complex carbohydrates are a completely different story and something I encourage you to eat more of! In fact in a study where people were given 12 slices of bread per day on top of their regular diet ate less than 2/3 calories over all and lost 20lbs over a period of 8 weeks!  Sweet potatoes, quinoa, wild rice and oats are other fantastic sources of complex carbohydrates that should be eaten more often.
  #10 GO VEGAN   veganism boasts so many health benefits, greatly improved energy is just one of them. Make sure you stick to a unprocessed, balanced diet that includes plenty of: Wholegrains Starches Beans & Lentils Vegetables and fruits Nuts & Seeds To learn more about going on a vegan diet, go here Now its your turn. What do you find helps to keep your energy levels high? I’d love to know so leave your own tips in the comments below The post 10 Science backed ways to skyrocket your energy levels appeared first on Holistically Lizzie.
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VIDEO: Healthy Pregnancy Tips 1st Trimester

In this video I give all my tips for how I stayed healthy during my pregnancy. I gained a healthy amount of weight (only on my bump) all my blood tests were excellent and I had a wonderful healthy baby. The video has a focus on the first trimester. However, all the tips are applicable throughout all trimesters The post VIDEO: Healthy Pregnancy Tips 1st Trimester appeared first on Holistically Lizzie.
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Top 15 documentaries that will make you go vegan

When I watched my first documentary on veganism I’m not going to lie, my jaw was open the entire time. Even after coming from a mostly vegetarian background, I was amazed that I had absolutely no idea what was actually going on behind closed doors. I often get asked about vegansim and I think that even if you are not intending to go fully vegan, watching these documentaries are just a great eye opener. Whether you are interested in veganism from a ethical, health or environmental point of view, these documentaries have you covered. Here are my top picks   #1 COWSPIRACY: THE SUSTAINABILITY SECRET   Cowspiracy: The Sustainability Secret is a groundbreaking feature-length environmental documentary following intrepid filmmaker Kip Andersen as he uncovers the most destructive industry facing the planet today – and investigates why the world’s leading environmental organizations are too afraid to talk about it. Watch and buy it here Watch on Netflix
  #2 FORKS OVER KNIVES   Forks over knives showcases the health aspects of a plant based and non processed diet. Interviews are led by some of the leading authrotites in health and nutrition Watch and buy it here Watch on Netflix
  #3 WHAT THE HEALTH   What the Health is the groundbreaking follow-up film from the creators of the award-winning documentary Cowspiracy. The film exposes the collusion and corruption in government and big business that is costing us trillions of healthcare dollars, and keeping us sick. Watch and buy it here Watch on Netflix
  #4 EARTHLINGS    EARTHLINGS is a 2005 American documentary film about humankind’s total dependence on animals for economic purposes.  Presented in five chapters (pets, food, clothing, entertainment and scientific research) the film is narrated by Joaquin Phoenix, featuring music by Moby, and was written, produced and directed by Shaun Monson Watch and buy it here. Currently showing the 10th edition for free
  #5 FOOD MATTERS   Food Matters is a feature-length documentary film informing you on the best choices you can make for you and your family’s health. It boasts a collection of interviews with leading Nutritionists, Naturopaths, Scientists, M.D.s and Medical Journalists. Watch & buy it here
  #6 EATING OUR WAY TO EXTINCTION (2018)   Through world-renowned scientists, researchers, global leaders, and celebrities, the film is bringing to life the reality of the true cost of our current relationship with animals. The film takes an in depth look at compassion, environment, health and economics. Due to release in 2018
  #7 HUNGRY FOR CHANGE   Hungry for Change is dedicated to helping people escape the diet trap. The food industry has led us to believe that its products are going to make us healthy, happy, sexy, and young. These promises are as empty as the food and drinks they’re trying to sell us. The truth is we’ve never been fatter or in worse health Watch and buy it here
  #8 FAT, SICK & NEARLY DEAD   Fat, sick & nearly dead is an inspiring film that chronicles Joe Cross’s personal mission to regain his health. Watch for free here
  #9 FOOD INC   Documentary filmmaker Robert Kenner examines how mammoth corporations have taken over all aspects of the food chain in the United States, from the farms where our food is grown to the chain restaurants and supermarkets where it’s sold. Watch on Netflix
  #10 VEGUCATED   Vegucated is a feature-length documentary that follows three meat- and cheese-loving New Yorkers who agree to adopt a vegan diet for six weeks. Watch and buy it here Watch on Netflix
  #11 VEGAN 2017   A brilliant free British documentary on youtube that explores power & wealth of the meat, dairy & egg industries. Plant based doctors & experts explore the many benefits of veganism. A must watch   You can also watch VEGAN 2016 and VEGAN 2015 here
  #12 PEACEABLE KINGDOM   THE JOURNEY HOME explores the awakening conscience of several people who grew up in traditional farming culture and who have now come to question the basic assumptions of their way of life. Watch for free and buy here Watch on Netflix
  #13 PLANT PURE NATION    The documentary film PlantPure Nation tells the story of three people on a quest to spread the message of one of the most important health breakthroughs of all time. Watch and buy here Watch on Netflix
  #14 SPECIESISM   The documentary takes viewers on a sometimes funny, sometimes frightening adventure, crawling through the bushes that hide these factories, flying in airplanes above their toxic “manure lagoons,” and coming face-to-face with the owners of factory farmers Watch and buy here
  #15 MEAT THE TRUTH   Meat the Truth has drawn attention to global warming by demonstrating that livestock farming generates more greenhouse gas emissions worldwide than all cars, lorries, trains, boats and planes added together. Watch and buy here The post Top 15 documentaries that will make you go vegan appeared first on Holistically Lizzie.
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10 Amazing youtube yoga videos for beginners

After suffering from lower back issues my entire life (and with my growing obsession with youtube,  I started to do a few daily yoga stretches to help ease my pain. Soon enough I had developed a positive habit which has turned into my passion. I’m now doing a yoga tracer training course and loving it! Here are some of the best beginner youtube classes out there. Ive included all the ones that started me off on my own yoga journey too. #1 Tara Stiles Weight Loss Yoga for Beginners #2 Yoga with Adrienne Yoga For Complete Beginners – 20 Minute Home Yoga Workout! #3 Psyche Yoga Power Yoga For Beginners – Total Body Workout for Weight Loss 30 Minute Yoga Class #4 Sarahbeth Yoga  10 minute morning yoga for beginners #5 Yoga TX 30 Minute Full Body Stretches For Flexibility – Gentle Beginner Yoga Flow #6 Ali Kamenova Interval Yoga  Beginners Power Vinyasa Yoga Class Full Length Weight Loss Hatha Twists #7 Fightmaster Yoga Yoga for Beginners Vinyasa Flow Free Yoga Class With Fightmaster Yoga #8 BeFiT Beginners Yoga Beginners Yoga Stretching & Flexibility Workout | Level 1- Kino MacGregor #9 Elkhart yoga YOGA FOR BEGINNERS Part 1 #10 Yoga by Candace 20 Min Yoga Flow for Beginners
BONUS This yoga website is another favourite of mine. It has TONS of free yoga videos and the instructors are excellent. DO YOGA WITH ME Whats great is that you can choose your level, preferred instructor and how long you want to do the class for making it extremely customisable. All absolutely free! Tell me, who is your favourite yoga tuber to watch? Also, don’t forget to check out my youtube channel here and make sure you subscribe!   The post 10 Amazing youtube yoga videos for beginners appeared first on Holistically Lizzie.
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What to eat to lose weight

Are you new to healthy eating? Then this is the perfect video for you! Learn exactly what to eat for a healthy mind and bod. Plus…Don’t miss my top tips on how to shop effectively in supermarkets. Did you find this video useful? Then subscribe to my youtube channel here. And if you have any questions submit them here and I will do a video on the topic!   The post What to eat to lose weight appeared first on Holistically Lizzie.
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15 healthy plant proteins and delicious ways to use them

“Where do you get your protein from?” Is one of THE most asked questions you will ever receive if you eat a plant based diet. Protein is actually found in nearly every plant food so as long as you’re eating a varied plant diet then you are eating more than enough. Infact several studies (Here, Here & Here) show that too much protein is detrimental to our health. Here are some amazing articles and videos to watch which covers the implication how animal protein is linked to: Kidney disease Heart disease High blood pressure, Cancer Furthermore, plant proteins are actually easier to digest than animal proteins. They are also low in fat but high in fiber. Two of the key elements for good health & weight loss
  Here are some of the top plant based proteins including some of the most delicious recipes on how to use them   #1 TOFU #2 TEMPEH # 3 EDAMAME #4 QUINOA #5 AMARANTH   Sprouted Amaranth Porridge with Grilled Banana by Madeline Shaw #6 OATS  Vegan Carrot Cake Overnight Oats by Karalydon #7 ADZUKI BEANS  #8 BLACK BEANS  Vegan Flourless Black Bean Brownies by Detoxinista   #9 LENTILS #10 KIDNEY BEANS #11 CHICKPEAS #12 ALMONDS #13 FLAX SEEDS  Vegan Blueberry Pancakes by Jamie Oliver   #14 HEMP SEEDS #15 SPIRULINA BONUS  Because who wouldn’t want to end this list with a quick chocolate pudding # 16 CHIA SEEDS   Chocolate Beet Chia Cup by Savannah Hinterbrandner     Interested in learning how to lose weight on a plant based diet?  READ THIS The post 15 healthy plant proteins and delicious ways to use them appeared first on Holistically Lizzie.
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How to get rid of cellulite for good

I know, the hot topic of conversation. The one thing we women feel like we are doomed with forever. CELLULITE   Firstly, before we begin we must acknowledge that 85-95% of women have cellulite! Yes, even those tight and toned women that you see on social media. Infact, it quite rare to meet someone who doesn’t have it What is cellulite? In a nutshell, the apperaenace of cellulite come from pockets of fat trapped between connective tissue that push against the skin. Why oh why do we get it? lack of blood flow excess fat accumulation of toxins sleep deprivation hereditary lack of finer not adequately hydrated   now for the juicy bit…… How to get rid of cellulite   yes thats right. You can actually remove cellulite! However, unless your diet is 100% amazing 100% of the time and you exercise regularly, control stress, live a non toxic life and live in a cave (well not the last one). Then it is difficult to remove it completely forever. The good news is that we can DRAMATICALLY reduce the appearance #1 Strength Train    Add strength training to your workout, aiming for 2-3 times per week for maximum results. Strength training increases muscle tone while decreasing body fat.  Deadlifts Squats Lunges Plank Pushup Are all good basic exercises to get started. Alternatively try this dumbbell sculpt session for thighs, abs and butt #2 Do Cardio   In order to minimise the appearance of cellulite we must increase blood flow around our body. And forget slogging it out on the treadmill, you can do this by simply walking more. Tips for walking more: Set an alarm for every hour. When the alarm goes off, take a 2-3 minute break to stretch and move around Walk for 15 minutes, twice per day (thats only 7.5 minutes walking out, 7.5 minutes walking back home) #3 Dry Body Brush    Dry body brushing increases blood flow and boosts the lymphatic system Use before showering Use upwards strokes towards the heart Be gentle on sensitive areas (ouch)   #4 Get a Massage   Probably the best tip of this post. Aim for a DEEP tissue massage if possible. At home, have a DIY massage with coconut oil or sesame oil. Try this therapeutic daily massage recommended in ayurvedic medicine #5 Cleanse Your Liver   Believe it or not, your liver is one super powerful organ for assisting with fat loss! Foods great for liver health include: Beetroot Lemons Broccoli Onion Garlic Grapefruit #6 Eat Antioxidant Rich Foods   Antioxidants breaks down fat cells and boosts circulation. Foods high in antioxidants include: Berries Goji berries Cacao  Turmeric Ginger #7 Include Cruciferous Vegetables   They repair damage in your cells. Eat eat eat… Cauliflower Cabbage Bok Choi Brussel Sprouts Green leafy vegetables   #8 Increase Fiber   There are mountains of studies that show the benefits of a high fiber diet. In this case think of fiber as a viechle for transporting bad toxins out your body. ALL plant foods contain fiber! If you are unsure include these in you’re diet: Beans & lentils Grains & starches Nuts & Seeds Fruit & Vegetables    #9 Drink A LOT of Water   Preferably still. Even better if you add lemon slices for an extra detox boost. Aim for at least half a gallon and sip regularly throughout the day. water helps transports the fiber and waste out of the body and boosts metabolism. Need some inspiration. Check out these tasty detox water recipes #10 Include healthy Fats   The right kind of fats are full of vitamins that are amazing for firmer, plumper and smoother skin. Include good fats such as: Avocado Flaxseed Hempseed Walnuts Almonds Foods That Encourage Cellulite   Bad fats are saturated and trans saturated fats. These are found in processed foods and animal produce  Caffeine & carbonated sugary drinks Red meat Dairy Sugar  Salt Make sure you DO NOT   smoke eat crappy processed foods eight ‘beige’ food – focus on colour for a diet rich with antioxidants ‘forget’ to drink enough water – or do not drink any water (gasp) sit all day at work and then sit down all night to watch TV Supplements   while I don’t recommend people to take a cocktail of supplements. There are some natural and herbal ones that are excellent for cellulite


  On a final note.. As women we are so critical of ourselves. Just because we have cellulite it doesn’t change who we are, kind, compassionate & natururing beings. Lets embrace some of our flaws, it would be boring if we were all the same, agree? The post How to get rid of cellulite for good appeared first on Holistically Lizzie.
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9 Simple and easy ways to improve your digestion

Struggling with bloating, IBS, leaky gut, SIBO, gas or constipation? Around 80% of our entire immune system is located in the digestive tract! Recognised as our second brain and the root cause of disease by scientists. A disrupted gut have also been linked to a number of other imbalances such as depression & anxiety food sensitivities skin problems like eczema fibromyalgia gas & diarrhoea poor concentration joint pain diabetes hormonal imbalances autoimmune diseases Here are some simple and easy ways to improve your digestion to get a bloat free happy tummy   #1 Food combine   food combining boosts improves overall gut health and helps ease existent digestive distress There are many ways to properly food combine, here is a easy to follow example you can follow   If you find food combining too tricky to follow use this one take away. Always eat fruit alone and never after meals. Fruit is the quickest of foods to digest and will cause fermentation. Think bloating, pain & strange noises .   #2 Digestive enzymes/Boost stomach acid   It is a myth that heart burn is caused by too much acid within the body.  Instead, we should focus on increasing the amount of acid to help alleviate digestive discomft. This helps the natural digestive enzymes to do their job properly – improve digestive and boost acidity How? Chew food REALLY well. This allows the enzymes to be secreted optimally. Add apple cider vinegar (amazon link) before each meal. ACV is high in digestive enzymes which naturally boosts stomach acid Include a raw element to each meal. Raw foods are full of naturally occurring digestive enzymes   # 3 Drink more water (but not with meals)   water hydrates our cells & allows finer to transmit through the colons effectively. However, when we drink water with meals we dilute the digestive juices and enzymes. This is why we should avoid drinking with meals and instead opt to drink 20-30 minutes before and after eating. *TIP* drinking warm lemon water first thing in the morning – boosts digestive process and cleans out colon. You can even add ACV (link) for a quick detox drink Sipping on warm herbal tea pm can help calm any digestive upsets.  
#4 Increase Fiber   The majority of us are simply not getting enough fiber in our diets. There are 2 types of fiber. Soluble & Insoluble. We need both types to help the digestive process. Together they: Act as a binder to help form stools. Eliminate cholesterol out of the body Facilitate in weight loss (link to weight loss blog) Act as a sweeping brush for our body helping to clean out our colon. Both types can be found in various plant foods such as: Wholegrain’s (quinoa, millet, wholewheat bread, brown rice) Beans (kidney, adzuki, chickpeas, pinto, lentils) Fruit (tropical fruits, oranges, strawberries) Vegetables (dark green vegetables, squashes) For a comprehensive list of the top 20 high fiber foods see here   # 5 Add PRE & PRObiotics  Not only do probiotics help feed the good bacteria in our bodies (our micro biome)but they increase the absorption of nutrients in our foods To boost the micro biome include fermented foods in your diet. This includes: fermented vegetables sauerkraut kimchi kombucha However, if you are new to fermented foods start slowly. *Supplements* When choosing a probiotic in supplement form, ensure that there is at least 25-50 billion strains. These can be difficult to get hold of but this brand is excellent.
  #6 Lower Stress    stress lowers the digestive enzymes, break down food slower so there is less absorption of vitmains, minerals and other nutrients. To prevent this from happening, put these tips in to practice eat slowly chew food properly eat more mindfully eat without distractions Also…. Meditate find ways to find more zen in your life. # 7 Eliminate Inflammatory Foods   certain foods can trigger inflammatory responses in the body causing food sensitivities, IBS and leaky gut. Although there are many foods that can trigger this response the main culprits are: Dairy Gluten Processed foods Processed oils Doing an elimination diet can greatly help most digestive problems but if you’re not ready for that yet, simply omit one of the above for a period of 30days and monitor how you feel.   # 8 Add movement   Getting just 30minutes a day can help stimulate the bowels and keep everything moving in the right direction! Moving the body also helps stimulate the lymphatic system No motivation to exercise, watch this:Exercise for beginners: How to Stay Motivated to Workout, Achieve Goals & Stick to a Workout Routine  You can also find my 10 best home fitness workouts (for free) here   #9 Supplement with glutamine   glutamine (an amino acid) can help heal the lining of the gut, improves digestive health and greatly reduces sugar cravings Glutamine can naturally be found in: spirulina asparagus cabbage beets spinach papaya brussel sprouts fresh vegetable juices.   Healing digestive issues can take a very long time to fix and as you can see there are many ways to improve gut health. With these tips you already on your way to drastically improving not just your digestive health but also your health in general. What is the one tip that you can implement straight away? Leave a comment below and share with the community The post 9 Simple and easy ways to improve your digestion appeared first on Holistically Lizzie.
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Blog Post Title

What goes into a blog post? Helpful, industry-specific content that: 1) gives readers a useful takeaway, and 2) shows you’re an industry expert. Use your company’s blog posts to opine on current industry topics, humanize your company, and show how your products and services can help people.
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VIDEO:How to stay motivated to exercise and stick to a routine

If you struggle to stay consistent with exercise this is the perfect video to help you stay motivated and have a regular exercise routine that you actually enjoy (Even if you are a beginner) To watch the first video in this series click HERE   Does this sound like something that YOU can easily start doing? If so let me know and share what exercise you are going to start with and when.   You can still book for a free consultation if you are interested in finding out how I can help you reach your goals. Click here for more information
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Fitness Tips: How To Enjoy Exercise

This video explains the perfect exercise for beginners and how to stay motivated to exercise. I give you easy fitness tips and tricks to stick to a workout routine and how to achieve your goals. If you need further accountability to keep you on track with your health goals, contact me here for a free consultation.
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Coaching 101: How to keep on track when life gets too busy

Well Hello! So… its been quite a while! Truth be told, the last few months have been super busy for me. I got married (YAY) went on an interesting honeymoon and had lots of things going on in between. During this stressed out time, my emotions were rocky, I was unable to think clearly and I seemed to lose my mojo for blogging. One of the biggest things I have learned during this process is that when times get tough – its good to have a break! By this I don’t mean a 5 minute break -although at times this is essential for our sanity. I mean that sometimes when we have a lot of pressure in our life, we often procrastinate on the very things that will move us forward in the right direction. I have been able to notice this more and more as a health coach. Have you ever felt like the very thing you want the most in life you back away from or lose motivation easily? Maybe you have been saying for the past 10 years that you want to ‘get in shape’ ‘join a gym’ or ‘start painting’. This is a sign of overwhelm – a problem that so many women get burdened with. Roles have changed for women over the years and now we have morphed in to a super hero character. From taking care of a home, bringing up children, having a career, being a great parent or whatever it may be. There is rarely little time for ourselves and the time to do the things that WE want to do. Now I am not saying you should go and take a 2 week holiday, many people do not have the time/money/resources for that. Instead here is what I suggest. Grab a pen and paper. This is a great exercise but you must do it (Don’t just read it!) Reevaluate your life. Where is your time currently going? LIST IN DETAIL What is the ONE goal that you have been putting off? What are the smaller steps that will help ease you on your way? LIST THEM Who can help you? NAME ONE PERSON Where can you carve out time to work on this small step? EVEN 5 MINUTES What is the first thing you can do immediately? Set a date NOW when you will do it. Repeat 3 more times. What if you cant do that? If you feel like you have too many things to focus on that you cannot possibly do one more thing here is what I want you to do.  Pull away from whatever it is that you think you ‘should’ be doing.  Let go of any guilt, attachment and associated emotions. Remove completely your thoughts on the topic. How? You can do all of the above by setting a time frame for when you think you may be able to realistically get round to it. Don’t sell yourself short here either. If you cant bear the thought of it  DO NOT do it. Set a 6 month time frame if you need and if in 6 months you still cannot do it, have another break away and know that you will come back to it when the time is right. What you are likely to find is that by completely removing the pressure of yourself, you will want to come back to whatever it is you have put to the back of your mind. This strategy has worked both for me and my clients and I am sure it can work for you too. What next? When you have your new found motivation, do the first steps listed and start taking action immediately. Without the action you may fall back in to the rhythm of not doing things because you have simply got into a routine. I hope you have found this post useful. If you feel like your stuck in a bit of a rut and need individual help please contact me here to book a free consultation.    
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Creamy Vanilla, Blackberry and Pear Porridge

I am so in love with making porridge in the morning. I feel like smoothie bowls and porridge are my two favourite breakfast choices at the moment. Although its still very hot here in Abu Dhabi, I am enjoying the “cooler” weather of these winter months. People often comment that I must only want to eat salads and fruit because of the climate of country I live in. However, I feel as though that is rarely the case. Don’t get me wrong, there are days when I crave something lighter but being born and raised in the UK, I have such a fondness for British comfort food. Take for instance the humble oat. I think you either love it or hate it. Although, if it isn’t for you, maybe you are remembering some sloppy bland tasting stodge that you had as a child. If the latter is you, I urge you to try it again, with an open mind. Porridge can be DELICIOUS if you amp up the flavour and create a creamy texture with fun toppings. In this flavourful oat mix, I have included blackberry, vanilla and pear. The reason I love this combination is that the creamy vanilla works so well with the tart blackberries and sweet pear. Not only does this porridge give a beautiful soft pink colour and tastes delicious but it is so good for you AND literally takes 5 minutes to prepare. I used coconut milk in this recipe because I wanted the vanilla to infuse with the creaminess of the milk which would offset the tartness of the blackberries. It feels very luxurious and is so warm and filling. If you do not have coconut milk, feel free to use any other non dairy milk of your choice. For topping I like to add a small handful of nuts. This helps the glycemic load of the oats to be more slowly released in to the blood stream, leaving you satisfied much longer. Today I chose walnuts because I love the combination with the pear. Also because I felt I needed a bit of a brain boost to get me kick started after the weekend. (walnuts are FAB for that). Recipe: Serve 1   Love, Lizzie X
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Life’s A Peach Smoothie Bowl

Oh My God – YUM   I seem to be having a slight obsession with smoothie bowls at the minute. As much as my regular obsession with standard smoothies still continues to develop, sometimes I just want more! I mean, do you ever have one of those days when you wake up STARVING? Smoothie bowls are that perfect breakfast choice if you want a smoothie -ish (not a real word) start to your day but you feel hungry after smoothies and want something more substantial. These bowls are so good for you that you can literally eat them at any time of day. Craving ice cream – Hello smoothie bowl..Craving chocolate- Hello chocolate smoothie bowl. You get the picture. The flavours of this particular concoction remind me of beaches, sunshine and peach jam all rolled up in to a bowl of slurrpy goodness. It is packed full with nutrients and antioxidants (thanks strawberries for keeping those pesky wrinkles at bay). I have also included THESE hemp seeds which are an Amazing source of plant protein, they actually contain more protein than most meat! Along with that I’ve added spinach because why not add greens if you can’t taste them? On To The Recipe:   Love, Lizzie X  
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VEGAN Bolognese With Courgetti

Spaghetti Bolognese is such a wonderful comfort food. When people are new to healthy eating they think its all salads and vegetables. WRONG! You don’t need to eat shriveled up iceberg lettuce and steamed broccoli in order to be healthy. You can actually make anything you want healthy – and you can ‘veganise’ practically everything too, bonus! This bolognese hits all the right spots. Juicy tomatoes, sweet garlicky sauce and an amazing ‘meaty bite’ from the lentils. All slurped up with some chunky courgette spaghetti – or ‘courgetti’. Just like my nan used to make – minus all the fat and salt If you’ve never tried courgetti before I urge you to try it. In order to make these noodles or any other veggie noodles for that matter, you will need to invest in a bizarre sounding kitchen device called a “spiralizer” which you can find here. Now dont be put off, these little gadgets are SUPER easy to use and I promise once you have tried it you will just want to spiralize EVERYTHING. TIP 1: If your’e not feeling too adventurous you can always peel your courgettes with a potato peeler or use normal pasta spaghetti. These and these  are great gluten free versions. TIP 2: I like to double or tripple this recipe so that I have it  numerous times throughout the week. Meal prep DONE! Sometimes I stick to the bolognese or I may add a tin of kidney beans, some dried cumin and chilli powder and Voila you have a veggie chilli.  Serve it with rice or over a steaming hot jacket potato for a change. I also freeze a portion to have at a later date when there is nothing left in the fridge. Healthy eating *simples* Now on to the recipe I do hope you like this recipe. I think it’s a great family friendly recipe that doesn’t take too much time or effort and that is super versitile. Let me know in the comments if you liked it and what family friendly recipes you enjoy so that I can healthify them for you Also please don’t forget to subscribe if you haven’t already! Love, Lizzie XX  
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Nutrition Tips: Question What Your’e Told

At the risk of sounding like the food police, you must become more aware of your food choices and question what you have been told. For a VERY long time I had no idea about this – even after years of nutrition training. In order to have a healthy relationship with your food and body there are three things that you absolutely need to do: Be open to new ideas Educate yourself from a range of experts Stop buying brands and packaged foods This is a must watch for anyone and everyone. I have also shared a link to another video that is a must see. It will truly open your eyes. On a less serious note, nutrition is ever evolving so don’t sweat about it too much. Remember that eating is supposed to be enjoyable. Even more importantly than how good it tastes is how much it nourishes you – inside and out. Your food choices become who you are, it literally makes the cells that make you YOU. You have one body to love and look after for the rest of your life so start today! What did you think of the video? Where you suprised by what you found out? If you were, leave a comment below I would love to get your opinion Love, Lizzie X
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lizzie20

 

Energizing Smoothie Bowl

MMMMMM MMMMM  that’s what I want to start out by saying (whilst clicking my finger) Firstly, lets talk breakfast. Breakfast is my most fave meal of the day. Ok wait – I do love ALL meals but I love the creativeness of breakfasts. Many people find that breakfast is the hardest meal to have.when trying to eat healthily. Now I have to burst your bubble and say that cereal just doesn’t cut it. You may have been told that ‘low calorie’ cereal is good for you but the truth is its absolutely dreadful for you. It is full of nasty additives and preservatives not to mention sugar – Yikes! Not only does it taste like you are eating an old shoe but it doesn’t even satisfy you. The days I used to eat cereal I felt starving within 30 minutes after, even after eating half a box (because lets face it- who sticks to the recommended portion sizes). It has zilch nutrients so there is no wonder your body is crying out for more food. Lets move on to a more healthier option.. In case you haven’t heard of smoothie bowls before, they are AMAZING. If you love cereal, fruit and ice cream you are in for a treat. This bowl is incredibly satisfying and will leave you bursting with energy. I have you covered with protein ( creamy coconut milk, crunchy hemp seeds), healthy fats (sweet coconut flakes) and carbohydrates (delicious juicy fruits). It is absolutely bursting with vitamins and minerals and it is full of antioxidants. Hooray for health! Now To The Recipe….   TIP: You have seen that I have used frozen fruits for this recipe. Frozen fruits give this smoothie bowl an ice cream consistency. If your finding it difficult to blend then leave out the fruits for 15 minutes to thaw. Bon Appetite!      
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VIDEO: My Health Journey/Vegan/Emotional Eating

Hi everyone! Today I’ve got a new video all about my personal health and fitness journey. I talk about my weight, what I eat and what the biggest lessons I have learned on the way. Be sure not to miss it P.s – Have you faced similar problems like me? Have you ever tried dieting? What has worked and not worked for you? Leave me a message in the comments below it’s always nice to know we are not alone x
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