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  2. This is a new post from Expat Child by Carole Hallett Mobbs Expat Child - Moving overseas with children. Relocation advice. Moving abroad with kids I was at a bit of a loss with what to write this month. I had ... The post My top tips for relocating overseas with children appeared first on Expat Child. View the full article
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  4. Thank you very much for sharing the info about cervical cancer!
  5. This is a new post from Expat Child by Carole Hallett Mobbs Expat Child - Moving overseas with children. Relocation advice. Depression, anxiety and other expat mental health issues As we approach World Mental Health Day on 10th October 2019, I ... The post Expats and mental health appeared first on Expat Child. View the full article
  6. This is a new post from Expat Child by Carole Hallett Mobbs Expat Child - Moving overseas with children. Relocation advice. How to get the most out of your online homeschooling platform Thanks to technology and the emergence of online homeschool ... The post Online homeschooling appeared first on Expat Child. View the full article
  7. This is a new post from Expat Child by Carole Hallett Mobbs Expat Child - Moving overseas with children. Relocation advice. How to cope with feeling homesick as an expat Moving to another country can be an incredibly rich experience, offering ... The post Expat homesickness appeared first on Expat Child. View the full article
  8. This is a new post from Expat Child by Carole Hallett Mobbs Expat Child - Moving overseas with children. Relocation advice. Moving overseas with a portable career While some people can relocate their lives overseas without having to contemplate their career ... The post Portable careers appeared first on Expat Child. View the full article
  9. This is a new post from Expat Child by Carole Hallett Mobbs Expat Child - Moving overseas with children. Relocation advice. Moving to the US? Why a good credit score will make the transition easier – for the whole family No ... The post How to build credit history when you move to the US appeared first on Expat Child. View the full article
  10. I wish I could say that my babies were great sleepers when they were born. But that was NOT the case. After a several months of being frazzled new parents that were not sleeping, we sought out a sleep expert.… The post Travel Tips for New Parents-From a Sleep Expert appeared first on Canadian Expat Mom. View the full article
  11. This is a new post from Expat Child by Carole Hallett Mobbs Expat Child - Moving overseas with children. Relocation advice. Safety and security in Colombia Colombia (in general) and Medellin, Colombia (specifically) – I have lived in Medellin for just ... The post Is Colombia safe for expats? appeared first on Expat Child. View the full article
  12. This is a new post from Expat Child by Carole Hallett Mobbs Expat Child - Moving overseas with children. Relocation advice. Cultural adaptation Original article published 6th November 2012 Updated several times and republished 1st July 2019 Further to my generalised ... The post The culture shock graph appeared first on Expat Child. View the full article
  13. This is a new post from Expat Child by Carole Hallett Mobbs Expat Child - Moving overseas with children. Relocation advice. Tips for using a packing service Removal companies usually offer a packing service where their team packs everything on your ... The post Moving overseas? Packing day! appeared first on Expat Child. View the full article
  14. This is a new post from Expat Child by Carole Hallett Mobbs Expat Child - Moving overseas with children. Relocation advice. What age do children start school? Updated 19th June 2019: Original post – January 2017 This question is akin to ... The post School starting ages around the world appeared first on Expat Child. View the full article
  15. This is a new post from Expat Child by Carole Hallett Mobbs Expat Child - Moving overseas with children. Relocation advice. Shipping your household goods abroad Congratulations on your life-changing decision to move abroad. Hiring a moving company is an expensive ... The post Moving overseas? Check out your shipping options appeared first on Expat Child. View the full article
  16. This is a new post from Expat Child by Carole Hallett Mobbs Expat Child - Moving overseas with children. Relocation advice. So long, farewell, auf wiedersehen, goodbye… and sayonara Updated June 2019 The months of June and July are generally ‘moving ... The post When you can’t say goodbye appeared first on Expat Child. View the full article
  17. As I sit here reading the final proof copy of Life on the Move, I can’t help but be brought back to my expat days. I can’t stop myself from reflecting on what has gone on over the past year.… The post Reflecting on Life on the Move appeared first on Canadian Expat Mom. View the full article
  18. This is a new post from Expat Child by Carole Hallett Mobbs Expat Child - Moving overseas with children. Relocation advice. Which is harder: moving abroad or coming home? I asked the question above on my Facebook Page, exactly one year ... The post Repatriation struggles appeared first on Expat Child. View the full article
  19. This is a new post from Expat Child by Carole Hallett Mobbs Expat Child - Moving overseas with children. Relocation advice. Packing for a move overseas All the packing tips in one place! I’ve gathered many of the articles about packing ... The post How to pack for a move abroad appeared first on Expat Child. View the full article
  20. HOW I FINALLY HEALED MY ENDOMETRIOSIS AND GOT PREGNANT NATURALLY….TWICE Having endometriosis controlled nearly half my life. 1 in 10 women are affected with endometriosis and 30-50% of women with endometriosis are infertile. Thats approximately 176 million women in the world! It is difficult to imagine how so many women are affected daily by this debilitating disease. For some women there may be no symptoms of pain. For others (myself included) we experience excruciating pain each and every month. I remember reading threads, forums, websites and many other resources online knowing that there was simply no cure. I just couldn’t accept it. The pain that I endured, seemed unbearable to me. The reality that i would have to live my life like this seemed intolerable. The fact that I managed to heal my endometriosis and birthed two beautiful children naturally is something that means so much to me that I want to share my story in the hope that you too can heal yourself from this awful condition. Because this post is SO long, feel free to skip to any relevant sections which I have subheaded Lets start from the beginning My story HOW I FINALLY HEALED MY ENDOMETRIOSIS AND GOT PREGNANT NATURALLY…TWICE I first noticed I had ‘problems’ with my menstrual cycle when I was having serious pain every time I was due on my period. At the time, I was only a teenager. It seemed strange that my friends didn’t suffer the same way I did. I was always nervous in school that I would leak & blood would show on my school clothes. None of my friends seemed concerned that this would happen to them but my period was so heavy, that even if I wore a ‘super plus, night time’ sanitary towel & a “super plus” tampon, I was still afraid to leak. I was constantly rushing to the toilet. After going to see my ‘helpful’ doctor at the time, I was told that I just had period pains and that every woman has them. ( I felt unheard, as though it was all in my head) This went on for years My doctor explained that as my own mother had suffered heavy periods, I was also likely to have the same. I was given painkillers, and in a polite way, told to deal with it. Over the years, I had no relief. I would miss school, work & eventually college & university with the pain. It was excruciating I would dread the end of each month, knowing what was coming. In a bid to control the pain, I took various hormone replacements. The medications didn’t do anything to help & at times made me feel worse & very anxious. At some point, 7 years later (yes 7 years!!) i went to see a gynaecologist (one that i had seen years previously who had told me to deal with it. She told me I probably have endometriosis and that the only thing left to do was to permenatley stop my periods until i decided to have a baby. I was barely 20 years old! Who knew when I would want to have kids, that could have been another 10 years away (which it was). I asked her if there was anything else I could do. The simple answer was no. I was given no further information. it seemed ridiculous that I wouldn’t have a period for all that time. It didn’t seem normal to me and I’m glad I listened to those instincts. Endometriosis can only be diagnosed by a laparoscopy, which – for the NHS (Government health service in UK) they were unwilling to do. In the meantime I was given an injection that permentaly stopped my periods….for over three years. I hated it. The whole time. It seemed so unnatural The only positive aspect was that I was finally pain free which completely changed my life. The pain management was temporary and it took over 10 years before I was finally able to receive a laparoscopy and confirm my endometriosis. And it still wasn’t easy to get it then! By this point, My symptoms were so severe. I was house bound and had to permanently leave my job. It wasn’t just my monthly cycle that was painful either. My whole abdomen was swollen and looked as though I was pregnant. I was also in excruciating pain, all the time. And I know that in comparison to others, I have it easy. Yet there doesn’t seem to be much awareness. And there is a serious lack of compassion for those suffering. After my laparoscopy, I carried on with various medications and was put through the menopause. Yes you read that right, put through the menopause. Just to clarify, I was in my mid twenties. via GIPHY I was told that this would be a part of my life. My fertility was probably going to be affected and I would have to endure multiple surgeries throughout my life. I was heartbroken. It seemed like nobody cared. Nobody understood the pain and difficulty it caused me Years later The most devastating part of my endometriosis journey was when I realised I wanted a baby and I didn’t think I was able to conceive. My fertility, like other endo sufferers, was most likely affected from scar tissue. Plus, I literally couldn’t stop my hormone replacement. My menstrual cycle was so messed up that it would cause too much pain and to go without treatment My lifestyle was at this time .. I was already an avid nutrition nerd. I had multiple qualifications in various nutrition, health & exercise practices. I had tried & tested multiple diets over the years, slowly finding what was working well for both me and my clients. I was working as a holistic health coach and personal trainer helping other mums get fit and healthy. When I wanted to conceive I thought I was super healthy and that there wouldn’t be any issues. I was ‘clean eating’ had barely any processed foods, a lot of protein powder, low carbs, no sugar and exercising everyday. A typical paleo style diet. I was pescatarian but only ate fish on occasion. I had a lot of eggs, yoghurt & other ‘healthy vegetarian choices’ I should have been the picture of health. However, this wasn’t the case. I was full of acne, I had serious sugar cravings which i was always trying to fix with healthy treats & protein smoothies. The other thing was that my endometriosis was still controlling a large portion of my life Thats when I started getting acupuncture and getting rid of toxins and drinking super green smoothies daily (more on this later). I initially did this because I wanted to eliminate my painful cystic acne. Luckily, I found out about veganism and I started to transition my diet from a paleo diet to a plant based one. The low carb approach clearly wasn’t working that well. You can read the best nutrition books that I suggest here By this point, I ate hardly any fish. Meat had been out of my diet for a long time already. The only thing left was dairy & eggs. I didn’t think i was consuming much but after going vegan I realized i was having way more than what I thought. After educating myself on how a vegan diet was optimal for health and realizing that nearly all my favorite things to eat were vegan already I decided that I would go all in and change my diet overnight. if you’re currently vegetarian and think its still healthy I encourage you to read these books and watch this short video I won’t get side tracked and tell you how amazing it was when i switched my diet over. You can read that here Ill stick to the topic, which is how i healed my endometriosis. So did a vegan diet cure my endometriosis? Honestly it’s such a huge topic and I tried so many things that I can’t put it all down to that. However, I am sure that i wouldn’t have healed it if i hadn’t changed my diet – I mean, it hadn’t worked before, but it worked after. I truly believe that going plant based along stopped my endometriosis from returning and spreading I also believe its what helped me get pregnant How a vegan diet can heal endometriosis first let me say that endometriosis is a curable disease. No matter what you have been told before What a relief to hear that right! In eastern medicine, endometriosis is curable and it doesn’t involve going on medication and having multiple surgeries for the rest of you’re life! In the west we view illness and disease differently. Many health professionals are specialists in particular areas (gastroenterologist, endocrinolgist, cardiologist) When we look at the body as a whole, an interconnected system we can see that everything is interlinked. Not one part of our body works independently. Thats why we must find the root cause of illness and look at the body as a whole. Thats not to say that specialist medicine doesn’t work because it absolutely does and I think there’s a place for western medicine. However, I think it is usually better suited to acute & emergency situations (surgery etc). The issue lacking in modern medicine is not addressing the root cause of disease, simply putting a band aid on it and treating symptoms. So how can we treat the body as a whole? First we must understand what endometriosis is What is endometriosis? According to live science “ Endometriosis is a medical condition that occurs when the lining of the uterus, called the endometrium, grows in other places, such as the fallopian tubes, ovaries or along the pelvis. When that lining breaks down, like the regular lining in the uterus that produces the menstruation, it has nowhere to go. This causes cysts, heavy periods, severe cramps and even infertility. The endometrial tissue may also grow in the vagina, cervix, bowel or bladder, and in rare cases it may spread to other parts of the body, such as the lungs. Dr sara gottifred, a harvard endocrinologist (& yoga teacher) categorises the different hormones related to endometriosis Lets have a quick look at all the hormones involved and how they work together Progesterone Too little progesterone causes PMS, irregular menstrual cycle, endometriosis, depression & anxiety Too much progesterone causes weight gain, mood swings & breast tenderness estrogen Too much estrogen causes painful, heavy periods, water retention, increased PMS & decreased sex drive§ Too little estrogen causes absent or irregular periods, depression, headaches, fatigue Thyroid Too much estrogen causes too little thyroid function. To little thyroid function can drop progesterone levels exasperating PMS Cortisol high cortisol levels have a greater affect on estrogen and progesterone. High cortisol also blocks progesterone receptors causing progesterone levels to plummet What I did to heal my endometriosis This is a lost of things that I did on my journey to healing my endometriosis. Note that I didn’t set out to heal my endometriosis. I was simply trying to eliminate other health issues (cystic acne, depression & gut issues) Healing endometriosis was simply a side affect as my body became more balanced. #1 Acupuncture Accupuncture works by stimulating the nerves system. Acupuncture was the ONLY way I managed to get off my hormonal medications. Note that I hadn’t gone plant based at this time so maybe this wasn’t the only way to come off medication. Also note that is it ESSENTIAL to get an excellent acupuncturist, not just you’re average Jo! #2 Cleansed my body to eliminate heavy toxins I added a hella lot of vegetables to my diet. Fiber is crucial for endometriosis. Fiber helps to excrete excess estrogen (along with cholesterol) out of the body via feceas. #3 Green smoothies Almost daily. I added lots of veggies & included superfoods such as this one #4 Came off all hormonal treatment #5 Yoga & Meditation Not daily but on a regular basis #6 Cut caffeine consumption As an avid English tea drinker, I went down to one cup of tea or coffee per day only. And drank loads of herbal teas #7 Reduced stress I get that this is so difficult to do. What helped me was reading through various books on personal development. Simply changing how you react and view difficult situations in life can have a dramatic shift on stress levels. This was the first book that opened my eyes about this concept and its totally transformed my life and how I view things #8 Eating a whole food plant based diet You can learn how to start a healthy whole food plant based diet here #9 Reduced toxins in the home I swapped chemical house cleaners for natural cleaners, vinegar & lemon #10 Reduced toxins in the body I stopped using chemicals on my skin. The skin is the bodies largest organ. Whatever you put ON TOP of your body will ultimately end up IN your body. For natural body care, here’s what I did (and used) HAIR/FACE/BODY Coconut oil all.the.time. I used this on my hair & my body (but not my face as it increased my acne) HAIR Natural Haircare(shampoo & conditioner) My skin was in a terrible state after being on so many hormonal medications over the years. These were THE best products I tried. They literally made a difference in my skin when nothing else worked. My skin was noticeably clearer within one week! FACE Facial cleansers I alternate with this one (great for acne prone skin) and this one (great for sensitive and dry skin and it smells amazing!) Facial moisturisers Daytime (for acne prone skin) Daytime (for dry and/or, sensitive skin) Nighttime (for acne scars & discoloration) Nighttime (to smoothie wrinkles & plump skin) I also LOVE LOVE LOVE this organic facial oil. It leaves my skin dewy looking without bringing me out in acne and it smells divine! BODY Body Wash I love these lavender and peppermint body washes that are made with organic hemp, olive and coconut oils. They are full of natural ingredients so they are gentle enough on kids. Whats even better is the price! They are such a bargain! PERFUME I stopped using perfume & opted for natural essential oils such as these gorgeous smelling ones. I just love this women balance aromatherapy blend which promotes calmness and helps to balance menstruation I also seriously limited the amount of makeup I put on. Lipstick has some of the worst chemicals for disrupting hormones! Yikes! Whenever you use makeup go for products which contain the most natural ingredients Other tips Some tips and tricks I learnt along the way that I would encourage others to do when healing their own endometriosis 1. Limit caffeine. Caffeine distrusts cortisol levels. Limit caffeine to 1 cups of tea or coffee per day if necessary. Choose herbal teas that lower cortisol and promote relaxation. this tea also works well with balancing hormones The exception is this amazing coffee which contains medicinal mushrooms – not the ones that get you high;) Mushrooms are nutrient power houses. This coffee gives you a natural energy boost and is rich in nutrients, leaving you fresh and focused – minus the anxiety For coffee lovers, this is the one for you. I promise you will love it! 2. Take herbal supplements. The following supplements can be helpful for balancing hormones Vitamin B12 vitamin D supplement if you can’t get adequate sunshine levels. A vegan DHA supplement can help alleviate PMS Magnesium, always get a topical magnesium selenium – you can get your daily amount by eating 1 brazil nut daily probiotics Good quality multi vitamin 3. Practice abdominal massage To improve blood flow and increase lymphatic drainage 4.Use non toxic sanitary products So important to hormonal health! l researched this menstrual cup later on and wish I had started using it sooner The detox period when I first started healing myself from endometriosis it was a gradual process (because I didn’t plan on healing my endometriosis. Instead I was trying to heal my body from other health complaints. The more vegetables I ate and green smoothies I drank the more I detoxed my body. I actually had quite severe detox symptoms even though I was on a very clean and healthy diet. Detox symptoms included diarrhoea cystic acne general low mood dry brittle hair that constantly fell out I was also an emotional rollercoaster I didn’t know I was detoxing at the time, it’s only when I look back when I realised with all the steps in place that’s exactly what I what was happening. Now I know that that’s what was happening and even though the detox symptoms were very unpleasant, I would still do it all over again. However, I wouldn’t do it in a gradual approach, I would go ALL IN. The longer the detox, the longer the process of healing My mistakes Not going plant based sooner Eating too high protein/high fat and low carb The result So what happened? It took at least 2 years until I felt like my body had stabilized. It took this time for me to completely transition to a whole food plant based diet. However coming off medication & healing my acne and other issues were gone in a matter of weeks. I was also able to conceive naturally and very quickly. In fact I was able to get pregnant after 1 month of trying! And to top it off, it happened again the second time round! Can I heal endometriosis faster? Absolutely! I don’t want you to be put off with 2 years! Im sure if you did what took me 2+ years to learn straight away you would have fast results.Thats just how long it took me to realize what to do and to completely heal my body, not just from endometriosis. In conclusion I know how painful and how difficult endometriosis can be and I wish I had found the post like this years ago. It would have saved me so many tears. Having reassurance that endometriosis can be cured and that it doesn’t have to control your life was life changing for me. I hope you find relief, optimism and useful information in this post. If you know anyone who is going through endometriosis then I encourage you to share this post with them. I would have done anything to have read an encouraging post like this when I was in the thick of it all. I want to end this with a quick disclaimer, I am not suggesting that I know for certain that everyone can be healed from endometriosis 100%, I have no way of knowing this. What I do know is that we are the only species on the planet that has health conditions that are a result from diet and lifestyle When our bodies are in balance, illnesses and disease cannot spread. I know that this has been an extremely long post but endometriosis ruined so much of my life that I think you deserve special attention If you would like to know anything else, please feel free to leave me a message in the comment section below how i healed my endometriosis and got pregnant naturally The post HOW I FINALLY HEALED MY ENDOMETRIOSIS AND GOT PREGNANT NATURALLY…TWICE appeared first on Holistically Lizzie. View the full article
  21. Essential Vegan Nutrition Guide: Everything You Need To Be A Healthy Vegan When I first went vegan I googled everything there was to know about veganism like a crazy woman! As the only vegan (at the time ) in my family and with a solid background in nutrition, I wanted to make sure that I was fully prepped before my big “announcement” I first went vegan because of the health benefits. And after studying (and trying) SO MANY DIETS and ways to eat over the years I felt like I had found something that was exactly what I was looking for. It sounds crazy, but maybe you can relate. I was so fed up of going from diet plan to another, ALWAYS trying something new and never feeling fully satisfied. I always had an intuition telling me it wasn’t quite right. When I fell into veganism I felt like everything had fallen into place. I just knew that it was the right way to eat for me. And boy am I glad I did it! And even though they’re a million different ways to eat vegan, I go with science, my knowledge and experience and also my own judgment. When considering a vegan diet, you may be asking a few questions: Can I actually get all the vitamins, minerals, protein and other essential nutrients from only eating plant foods? Am I going to lose weight? Will my hair will fall out? Can I become really healthy (because you’ve heard a lot of stuff saying it isn’t)? Does it require strict regulations? Is it something that one day your family will get on board with? Is it safe for your family and throughout different life stages? Am I going to get enough protein? Will it WORK and can it be sustained for the rest of my life? Although I’ve written several posts on vegan nutrition, weight loss, and benefits on a plant-based diet, think of this as a Vegan Nutrition for Dummies. What exactly do you need to know before starting a vegan diet? Vegan Nutrition Basics For Beginners Why should you eat more plants? Research shows that a diet filled with whole plant foods length lifespan treats obesity and decreases or in some cases reverse common illnesses such as high blood pressure, type 2 diabetes and heart disease. The British Dietetic Association confirms that a plant-based diet is healthy and suitable for all stages of life. Is It Healthier To Be Vegan? The short answer, it depends. Of course, eating a vegan can be extremely beneficial. In fact, I believe it to be the most healthful diet we can consume. But just by not eating meat in our diet, doesn’t make it a healthy diet either. A vegan diet can be filled with processed food, just the same as a SAD diet. Vegans can still suffer from health issues, being overweight & a shortened lifespan. But, when done right, a whole foods vegan diet can give the following benefits: Weight loss Improve cardiovascular health Decreased risk of developing type 2 diabetes, cancer, and heart disease Increased energy Improves kidney function Clear skin, strong hair, and nails Improved mood There’s a big difference between a vegan and plant-based diet. A person may go vegan for a variety of reasons including health, animal welfare, and environmental impact. A vegan will adopt veganism in all aspects of their life including clothes and skincare. A person who adopts a plant-based lifestyle is primarily doing it for health reasons they may still choose to wear non-vegan items of clothing, consume honey and other non-vegan items. You can still be vegan and adopt a whole foods plant-based diet. That way you are able to be vegan but ensure you are eating a high nutrient dense diet. A well-balanced diet is essential for optimal health, sustainable weight loss, increased energy and longevity. What foods do vegans eat? A healthy and balanced vegan diet should contain the following: Fruits and vegetables – Eat a wide range of colourful fruit and vegetables every day. Eat more vegetables than fruits. Aim for 4-6 portions of veg and 3- 4 portions of fruits daily Legumes – beans, lentils, tofu, tempeh, soymilk, soybeans, peanuts Healthy fats – avocado, nuts, seeds, coconut, cold pressed oils Starches – sweet potatoes, yams, white potatoes, squashes Grains – whole grain rice, quinoa, amaranth, millet, couscous, freekah, pasta Little sweeteners: maple syrup, coconut sugar, date syrup & other natural plant-based sweetness are better choices What nutrients are lacking in a vegan diet? Vitamin B12 – RDA 2.4mcg V A common nutrient missing in a vegan diet is vitamin B12. B12 actually comes from a bacteria, animals ingest this bacteria when they eat soil. We used to be able to get vitamin B12 from fruits and vegetables but our soils are depleted of nutrients now, so even non-vegans should supplement. BENEFITS: B12 increase energy levels, support brain health, boosts mood and promotes healthy skin and hair. Symptoms of B12 deficiency fatigue poor memory tingling depression dizziness hair loss dry skin eczema acne Vegans can get vitamin B12 straight from the source by getting a high-quality B12 supplement (LINK) Omega 3 DHA & EPA – RDA 1.6g for men, 1.1g for women BENEFITS: Omega 3 supports healthy brain tissue, eye health, fights anxiety and depression, improves joint pain and fights against autoimmune diseases. The SAD is very high in omega 6 which is pro-inflammatory low in omega 3 which is anti-inflammatory. The ideal ratio should be 2:1. There are concerns about a lack of omega 3 fatty acids on a vegan diet, but they can be easily obtained through a healthful diet. Vegan foods highest in Omega 3 include: Flaxseed chia seed hemp seed walnuts Dietary algae supplement (LINK) microalgae Vitamin D – RDA 600-100IU Vitamin D acts more like a hormone than a vitamin. we can get vitamin D from direct sunlight but if you live in a cold dark climate, pregnant or breastfeeding you may need to supplement with extra. BENEFITS: Adequate Vitamin D enhances the immune system, relieves joint pain & headaches, facilitates healthy hormone production, reduces the risk of developing cancer, type 2 diabetes, kidney disease, and cold and flu. Vitamin D is found in: sunlight fortified foods such as milk, cereals, soy products, and orange juice mushrooms Calcium – RDA 1000mg BENEFITS: Regulates blood pressure, improves kidney health, prevents diabetes, supports bone and joint care. Plant-based calcium sources are absorbed better by the body than animal sources. Foods high in calcium include: tahini sesame seeds tofu soybeans figs oranges kale collard greens broccoli almonds Iron – RDA 18mg Women typically need iron more than men due to menstruation and pregnancy. BENEFITS: Prevents anemia, helps brain functioning, boosts energy levels, improves mood, supports immune function Foods high in iron include: cashews tempeh dried apricots chickpeas kidney beans lentils swiss chard spinach pumpkin seeds Zinc – RDA 15mg BENEFITS: Balances blood sugar, improves fertility, reduces acne and scarring, fights depression, heals wounds. Foods high in zinc include: pumpkin seeds pinenuts walnuts chickpeas kidney beans lentils oats cacao powder and nibs Iodine – 150ug BENEFITS: Important for healthy thyroid function, powerful detoxifier, promote weight loss, healthy clear skin. Foods high in iodine include: sea vegetables – kelp, pulse, nori iodised salt Do vegans live longer? On average vegans and vegetarians live longer and experience fewer health problems as they age. Studies show a strong correlation to many diseases and a significantly shortened lifespan the more animal produce is consumed. What are the health risks of becoming vegan? How do vegans get enough nutrition? getting enough calories eating a diet high in nutrient density consuming a wide range of whole plant-based foods eating a diet that’s hormonally optimal What are the benefits of being vegan? increased energy clear glowing skin stronger hair and nails better athletic performance (link to athletes) reduced or eliminated health conditions Suggested reading: 10 life-changing benefits go going vegan that will blow your mind Do I need to count calories or macros? There is quite a debate about how many calories a person needs to eat. Unfortunately, it depends from person to person. Age, gender, pregnancy and other changes in our life can affect how much food we need to consume. A plant-based diet is naturally low in calories. For those wanting to drop a few pounds, it will be much easier to do as you will need to consume a high quantity of produce. You don’t need to count calories and macros when you eat a wide range of whole plant foods. Just eat when you’re hungry and stop when you’re full. Your body weight and hunger levels will adjust and go to its natural set point. Do vegans have to take supplements? It’s recommended to get enough protein, fats, carbohydrates, essential vitamins and minerals by eating a high nutrient plant-based diet. However, due to poor soils, toxins in our food and environment and lack of essential sunshine, it’s important for everyone to take the following: multivitamin vitamin D probiotic DHA Do vegans lack protein? The protein myth If you eat enough calories from a wide variety of whole plant-based foods you will get enough protein. Protein is found in many plant foods such as nuts beans tofu legumes grains vegetables Animal protein has been linked to cancer kidney disease osteoporosis cardiovascular disease type 2 diabetes On average, vegans still get 70% more protein than what is required every day. As long as you are eating enough calories you will get enough protein. Is a plant-based diet good for you? Suggested Reading: 10 Best Vegan and Plant-Based Books To Radically Improve Your Health Vegan nutrition chart There are many different vegan nutrition charts to choose from, each with their own recommendations based upon which vegan ‘diet’ you choose you to do. Here are some examples: Drfuhrman.com Veganeasy.org Veganfoodpyramid.com You can even get a vegan nutrition wall chart that I think is amazing to have something visual to help understand vegan nutrition. This one looks especially good for kids! Ready to go vegan? It’s very important to keep learning! The more you know how much better being a vegan is for your health, the planet and the environment you’ll never look back. If you’re stuck where to go next, try reading these incredible vegan plant-based nutrition books One of the best ways to put everything in to practice is to create recipes that are affordable, convenient, and taste great. You can find a great selection that even kids love here Id love to know what has helped you go on a vegan diet or what made you decide to look into veganism/plant-based diet. Let me know in the comments. The post ESSENTIAL VEGAN NUTRITION GUIDE:EVERYTHING YOU NEED TO BE A HEALTHY VEGAN appeared first on Holistically Lizzie. View the full article
  22. 25 HEALTHY & DELICIOUS NO BAKE VEGAN ENERGY BALLS Do you crave something sweet after dinner? Feel like a lil summon summon at 3pm to give you a bit of an energy boost? For AGES I was trying out different ‘treats’ that would help combat my sugar cravings. (I used to be a serious sugar monster) But since removing nearly all refined sugar from my diet I wanted something that was going to satisfy my sweet tooth – without spiking my blood sugar. Why is it important to keep your blood sugar stable? Our blood sugar rises and drops when we eat. When we eat refined carbohydrates (pastries, donuts, cakes, biscuits & white bread) our blood sugar rises drastically. We get a sudden burst of energy. However, what comes up…. must also come down. Soon after eating these types of foods we have a huge drop in our blood sugar. This makes us EXHAUSTED, IRRITABLE & STARVING. Instead, we want to keep our blood sugar levels stable. By keeping our blood sugar levels stable we keep our energy levels stable and we keep the hangry monster at bay! We do this by using whole unrefined ingredients and whole plant sources of sugar (from dates and other dried fruit). Hence the name energy balls Back to the balls. The thing that kept me on a healthy sugar-free path wasn’t just the sweet taste. I also wanted something quick and simple. Since becoming a mum, my life depends on quickness! Yes, brownies, donuts, and other healthy treats are amazing. BUT for us mamas out there, the faster we can do something the better! The other great thing about energy balls is how simple they are. You don’t have to cook anything, you don’t have to have lots of fancy ingredients. You just need a food processor & 5 minutes and you’ll end up with a whole stash of energy balls that can last weeks (or in my case days). They’re also a fantastic healthy snack for kids! How long can you keep energy balls? It depends on what the balls are made with. If they contain fresh fruit or chocolate they will perish quicker. Energy balls made with dried fruit & nuts will last a long time. There is a great way to get around the shelf life and that’s by putting them in the freezer. Can you freeze energy balls? Yup! Energy balls can be frozen, I much prefer them frozen. You can either eat them straight out the freezer or wait a few minutes for them to lightly thaw. Are protein balls good for you? There are lots of different types of energy balls. High protein, low fat, nut free, etc. Some high protein ones contain protein powder which makes them higher in protein than others. But nuts, seeds & coconut are also a great source of healthy plant-based protein so they are already ‘protein balls’ without adding anything else. Can you make low-fat vegan energy balls? If you’re trying to reduce your fat intake you can also sub the nuts, seeds or coconut for oats, quinoa or another grain ground into a flour. Heres 25 healthy & tasty no-bake vegan energy balls #1 Almond Butter Energy Balls (Paleo, Vegan, GF) by The Work Top Get full recipe here: https://www.theworktop.com/breakfast-brunch-recipes/almond-butter-energy-balls-paleo-vegan/ INGREDIENTS 3/4 cup almond butter 1/4 cup maple syrup 1/4 cup coconut flour 2 tablespoons ground chia seeds 1/2 teaspoon ground cinnamon #2 Chocolate & Peanut Butter Energy Bites by Anna Banana Need a chocolate fix? These chocolate energy balls are perfect! Get full recipe here: https://annabanana.co/chocolate-peanut-butter-energy-bites/ Ingredients 300 g smooth peanut butter 30 g cocoa powder 50 g coconut flour 75 ml maple syrup 1 tsp vanilla bean paste (optional) #3 Energy Balls Medjool Dates by Dinner Mom These energy balls are made with delicious medjool dates Get full recipe here: https://www.dinner-mom.com/energy-balls-medjool-dates-recipe/ Ingredients 8 medjool dates pits removed 1 cup uncooked old fashioned oatmeal 1/2 cup ground flax seed 1/3 cup unsweetened coconut flakes 1/3 cup mini chocolate chips 1 teaspoon vanilla extract 1/2 cup sunflower seed butter (or peanut butter) #4 BLUEBERRY MUFFIN BITES BY FEASTING ON FRUIT Get full recipe here: https://www.feastingonfruit.com/blueberry-muffin-bites/ INGREDIENTS 1/4 cup (65g) nut/seed butter (I used SunButter) 1/4 cup (60g) applesauce 1/4 cup (80g) maple syrup 2/3 cup (70g) coconut flour 1/2 tsp salt 1 tsp vanilla extract 1 cup (150g) fresh blueberries #5 Carrot cake energy balls by Running On Real Food Super healthy energy balls Get full recipe here: https://runningonrealfood.com/carrot-cake-energy-balls/ INGREDIENTS 1 cup (100 g) rolled oats 2 cups (450 g) tightly packed, pitted dates 3/4 cup (75 g, approx. 1 medium carrot) lightly packed, finely grated carrot 1 cup (70 g) unsweetened shredded coconut 1 tsp cinnamon 1/4 tsp sea salt #6 No Bake Energy Bites by Gimmesome Oven Healthy energy balls low calorie Get full recipe here: https://www.gimmesomeoven.com/no-bake-energy-bites/ INGREDIENTS: 1 cup (dry) oatmeal (I used old-fashioned oats) 2/3 cup toasted coconut flakes 1/2 cup peanut butter 1/2 cup ground flax seeds 1/2 cup semisweet chocolate chips (or vegan chocolate chips) 1/3 cup honey or agave nectar 1 tablespoon chia seeds (optional) 1 teaspoon vanilla extract #7 Vegan No Bake Raspberry Energy Bites Get full recipe here: https://cookilicious.com/appetizers_snacks/vegan-no-bake-raspberry-energy-bites/ INGREDIENTS: 1 cup (dry) oatmeal (I used old-fashioned oats) 2/3 cup toasted coconut flakes 1/2 cup peanut butter 1/2 cup ground flax seeds 1/2 cup semisweet chocolate chips (or vegan chocolate chips) 1/3 cup honey or agave nectar 1 tablespoon chia seeds (optional) 1 teaspoon vanilla extract #8 No Food Processor Protein Balls by Nourish Everyday Get full recipe here: https://nourisheveryday.com/no-food-processor-protein-balls/ Ingredients 1 cup peanut butter – smooth, 100%. Or use a different nut or seed butter 1/4 cup honey or another liquid sweetener of choice 1/2 cup rolled oats – gluten free 1/4 cup desiccated coconut 1/2 cup protein powder – I recommend vanilla or chocolate flavour 1/2 cup desiccated coconut EXTRA for rolling #9 No Bake Keto Chocolate Peanut Butter Balls by The Big Man’s World Get full recipe here: https://thebigmansworld.com/no-bake-keto-chocolate-peanut-butter-balls-paleo-vegan-low-carb/ Ingredients 2 cups smooth peanut butter 3/4 cup coconut flour 1/2 cup sticky sweetener of choice 2 cups sugar-free chocolate chips Get the recipe here #10 Low Carb Hazelnut Chocolate Bliss Balls Get full recipe here: https://ketohh.com/low-carb-hazelnut-chocolate-bliss-balls/ Ingredients 100 gms Dark Chocolate- I use 85% couverture 75 gms almond meal/almond flour 50 gms desiccated coconut 50 gms finely chopped hazelnuts 2 tablespoons coconut oil 2 tablespoons cocoa powder/cacao powder or dutch cocoa powder 1 teaspoon vanilla extract 1 teaspoon Erythritol and Stevia blend- optional or to taste- see note A pinch of salt 15-20 whole hazelnuts for centres #11 Peanut Butter Energy Balls by Deliciously Ella Get full recipe here: https://deliciouslyella.com/2016/07/02/peanut-butter-energy-balls/ Ingredients 400g medjool dates 100g of oats 100g of roasted peanuts 2 tablespoons of peanut butter 2 tablespoons of coconut oil #12 Energy Balls With Dates (Low Histamine, Vegan, Nut Free, DF) by Through The Fibrofog Get full recipe here: https://www.throughthefibrofog.com/energy-balls-dates/ Ingredients 1 cup dates 1/2 cup oats (use gluten-free if you are sensitive to gluten or coeliac) 1 tbsp chia seeds 1tbsp pumpkin seeds 1/2 tsp cinnamon tiny pinch of pink Himalayan salt approx. 2 tbsp desiccated coconut optional – 2 tbsp almond butter or sunflower seed butter #13 Chocolate Peanut Butter Energy Balls by Sneaky Veg Get full recipe here: https://www.sneakyveg.com/chocolate-peanut-butter-energy-balls/ Ingredients 250 g dates chopped. Soak for 10 minutes in boiling water if dry 50 g oats 3 tbsp peanut butter 3 tbsp sunflower seeds Pinch of salt optional 1 tbsp chia seeds optional 2 tbsp cacao powder #14 High Protein Cookie Dough by Blooming Nolwenn Get full recipe here: https://bloomingnolwenn.com/high-protein-cookie-dough/ Ingredients 400 g kidney beans, cooked 130 g gluten-free oats 110 g medjool dates (6) 65 g peanut butter 120 g non-dairy milk 4 tbsp cacao powder 1 tbsp vanilla extract 1 pinch of salt chopped hazelnuts or chocolate chips – highly recommende #15 NO BAKE OATMEAL RAISIN COOKIE ENERGY BITES BY TWO PEAS & THEIR POD Simply swap the honey for a liquid sweetener of choice Get full recipe here: https://www.twopeasandtheirpod.com/no-bake-oatmeal-raisin-cookie-energy-bites/ Ingredients 1 cup old-fashioned rolled oats 1/4 cup ground flaxseed 2 tablespoons chia seeds 1/2 teaspoon ground cinnamon A pinch of sea salt 1/2 cup creamy almond butter 1/4 cup honey 1/2 teaspoon vanilla extract 1/4 cup raisins #16 Fruit Nut Energy Bites by The Pioneer Woman Get full recipe here: https://thepioneerwoman.com/food-and-friends/how-to-make-fruit-nut-energy-bites/ Toasted Coconut & Macadamia Nut Ingredients 12 pitted medjool dates 1 cup blanched almond flour 1 cup salted macadamia nuts 1 1/2 cup toasted shredded unsweetened coconut 1-inch piece of ginger (chopped) 1/2 teaspoon lime zest Almond Joy Ingredients 12 pitted medjool dates 1 cup whole raw almonds 1 cup blanched almond flour 1 cup toasted shredded unsweetened coconut 4 Tablespoons unsweetened cocoa powder pinch of sea salt Pulse in 1/3 cup of mini dark chocolate chips at the very end. Spiced Apple Ingredients 12 pitted medjool dates 1 cup whole raw walnuts 1 cup whole raw cashews 2 cups crispy dried apple chips 2 teaspoons ground cinnamon 1/2 teaspoon ground cloves pinch of sea salt Raspberry Hazelnut Ingredients 12 pitted medjool dates 1 cup whole raw cashews 1 cup whole raw hazelnuts 1 1/2 cups freeze-dried raspberries 1/2 teaspoon lemon zest pinch of sea salt #17 Salted Caramel Coconut Bliss Balls By Choosing Chia Get full recipe here: https://choosingchia.com/salted-caramel-coconut-bliss-balls/ INGREDIENTS 1 cup pitted Medjool dates (packed) 1 cup almonds (I use blanched sliced almonds) 1/4 cup unsweetened shredded coconut (+extra for rolling) 1/4 tsp salt These peanut butter balls are great for kids #18 Peanut Butter Protein Balls by A Life well Consumed Get full recipe here: https://www.alifewellconsumed.com/wp-content/cache/all/peanut-butter-protein-balls/ Ingredients 1 cup dry oatmeal – I used quick oats 2/3 cup toasted coconut flakes 1/2 cup peanut butter smooth or chunky 1/2 cup ground flax seeds 1/2 cup chocolate chips or cacao nibs optional 1/2 cup honey or agave syrup – I used toasted coconut agave syrup for that extra flavour 1 tbsp chia seeds 1 tsp vanilla extract #19 Chocolate Peanut Butter Energy Bites by Gimmesomme Oven Get full recipe here: https://www.gimmesomeoven.com/chocolate-peanut-butter-bake-energy-bites/ INGREDIENTS: 1 cup (dry) oatmeal (I used old-fashioned oats, although use gluten-free oats if making this GF) 2/3 cup toasted unsweetened coconut flakes 1/2 cup peanut butter 1/2 cup ground flax seed 1/3 cup honey or agave nectar 1/4 cup unsweetened cocoa powder 1 tablespoon chia seeds (optional) 1 teaspoon vanilla extract, store-bought or homemade #20 No bake chocolate orange protein energy balls Get full recipe here: https://www.nourishyourglow.com/no-bake-chocolate-orange-protein-energy-balls-recipe/ Ingredients 1/2 cup natural cashew butter 3 tablespoons agave nectar 2/3 cup lightly packed all-natural protein powder zest and juice of 1 small orange 1 tbsp cacao #21 Cinnamon Energy Balls by Running on Real Food Get full recipe here: https://runningonrealfood.com/cinnamon-energy-balls/ INGREDIENTS 2 cups (200 g) oats 1.5 cups (283 g) packed, pitted soft dates 1 tbsp pure maple syrup 1–2 tbsp cinnamon (see notes) 1/2 tsp sea salt (optional but recommended, do not use table salt) #22 3-Ingredient Raw Cacao Bites by Simple Vegan Blog Get full recipe here: https://simpleveganblog.com/3-ingredient-raw-cacao-bites/ Ingredients 1 cup walnuts (115 g) 1 cup Medjool dates (200 g) 2 tbsp raw cacao #23 No Bake Protein Balls by The Skinny Chicks Cookbook Get full recipe here: http://theskinnychickscookbook.com/no-bake-protein-balls/ Ingredients ¾ cup dry old-fashioned oats ¼ cup shredded coconut ¼ cup creamy peanut butter ¼ cup semi-sweet or dairy-free chocolate chips 2 tbsp pure maple syrup or agave nectar 1 tbsp chia seeds 1 tsp vanilla extract #24 Turmeric & Ginger Energy Balls By Healthy Living James Get full recipe here: https://healthylivingjames.co.uk/turmeric-ginger-energy-balls/ Ingredients 1/2 cup almonds 1/2 cup walnuts 6 medium sized dates pitted 1/2 tbsp ground ginger 1/2 tbsp ground turmeric 1 tbsp water #25 Chocolate Coconut energy Balls With Pecans and Dates by Bowl of Delicious Get full recipe here: https://www.bowlofdelicious.com/chocolate-coconut-energy-balls-with-pecans-and-dates/ Ingredients 1/2 cup pecans 15 whole pitted dates roughly chopped 1/2 cup shredded unsweetened coconut divided 1 tablespoon coconut oil 1 1/2 tablespoons cocoa powder 1 pinch kosher salt 1 tablespoon water I just couldn’t help but add an extra one in! I mean who doesn’t love apple pie?! #26 Apple Pie Energy Balls by Every Last Bite Get full recipe here: https://www.everylastbite.com/2014/07/09/apple-pie-energy-balls/ Ingredients 1 1/2 cups chopped dried apple 1/2 cup dates 1/2 tbsp honey or other sweetener 1 tsp nutmeg 2 tbsp cinnamon 1/2 cup toasted pecans So there you have it! 26 Delicious energy balls that are super healthy and that will satisfy any sweet tooth. Plus each one will take no longer than 10 minutes to make. Hoorah! What flavor are you going to try out? What are your go-to healthy snacks? I’m ALWAYS happy to try something new. Leave your suggestions in the comments The post 25 HEALTHY & DELICIOUS NO BAKE VEGAN ENERGY BALLS appeared first on Holistically Lizzie. View the full article
  23. Thank you for the article, it is of great use. We hired a company named Saba Movers for my relocation process. They were very useful and all the items were packed nicely and secure. Items reached home safe and sound without any damage. Happy customer.
  24. This is a new post from Expat Child by Carole Hallett Mobbs Expat Child - Moving overseas with children. Relocation advice. Global health insurance considerations for expat families Packing up and moving abroad is no small decision. The stress of moving ... Read More The post Expat family health insurance appeared first on Expat Child. View the full article
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  27. See what we got up to and would recommend if you ever find yourself in Basel, Switzerland. View the full article
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