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lizzie20

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  1. TOP VEGAN MEALS TO PREP BEFORE BABY ARRIVES & TIPS TO STAY HEALTHY I love cooking and making sure that me and my family eat healthy meals is a huge priority to me. I’m the type of person who will sacrifice sleep time to make sure theres lots of tasty snacks in to eat. To say I love food and I love eating is an understatement. That was before I had my first child. Now don’t get me wrong, my families health is still my number 1 priority but I have seriously streamlined my approach so that I can feed my family healthily…and quickly. As I enter my third trimester, I am reminded how little time there is once a new baby shows up. And there is no better time then now to get your kitchen organised and meals prepped to help you for when you bring your gorgeous baby back. * Hello nesting * I recommend either taking a few weeks to gradually stock up your freezer (avoiding overwhelm). Or if you’d prefer, do it all in one weekend. Choose what will work for you! The ideal time to start the ‘prepping’ process is a few weeks before your due date. You want to be prepared, but you may also need the freezer space so don’t start too early. Now, before you start worrying that this will require lots of work upfront, the truth is that you can do as little or as much as you like. You don’t need to have every meal planned out after you bring the baby home. #thatsnevergoingtohappen The idea is to get a few emergency meals and snacks ready for the times you REALLY need them. These are also great meal ideas and recipes that are healthy but take minimal time (and most freeze well) so if you have a spare hour on the weekend while baby naps you can create a batch for the week ahead. On a final note, my career is all about healthy eating so I take it more seriously than most people but if you are serious about staying healthy, getting your body back quickly and healthily (if thats your goal) and create healthy eating habits for your family then you MUST prioritise. I promise when you get the hang of it, you will feel so good and you’ll want to do it! It will simply become a NEW habit. Why you need to meal prep Saves TIME – sometimes you will just need to sleep and wont have the time to cook Makes life easier once the baby arrives Ensures you eat healthfully Saves you money Why you need to eat healthy Keep your energy levels up Helps you focus better Speeds up recovery Helps you lose your baby weight, easily and healthily Ensures better nutrition for your baby (if breastfeeding) Meal planning before baby arrives – Healthy plant-based meals All meals and recipes are whole food plant based. They are nutritious, full of fiber and bursting with nutrients to speed recovery. They contain no egg, fish, and dairy and can be easily made gluten-free. Perfect if yourself or your baby has allergies. And to make life even easier, You can get a FREE download with all the tips, recipes and practical advice (as well as TONS of other free printables) HERE. Some tips and practical advice to get you started. #1 Invest in equipment that will make cooking easier The two items I use EVERYDAY. Yes everyday are: VITAMIX: (to make smoothies for me and my daughter), humous, dips, chopping veg, blending soups. It even cleans itself. #iknowiknow INSTANT POT: This easy to use, won’t-risk-blowing-up-in-your-kitchen pressure cooker is a LIFESAVER. You can cook rice, soups, stews, oats and even dried beans and grains in a matter of minutes. Perfect for the lazy or distracted cook! You can find great instant pot recipes that freeze well here #2 Make your freezer your bestie Total fridge envy from Hello Nutritarian, check her out to see more fridge inspo! Freezer meals are ESSENTIAL in meal prepping, especially as you might not know exactly when baby will arrive. Those first few days will tax your energy, motivation, and willpower. Thats when you’ll pop out a freezer meal and your good to go! There are lots of meals to choose from later in this post. I also recommend stocking up on the following: Frozen frozen fruit and vegetables vegan burgers, falafels edamame #3 Store Cupboard Essentials Stock up on store cupboard ingredients, that will make quick and healthy meals. Ain’t no-one got time to go food shopping after bringing baby back! Store cupboard tinned foods tomatoes beans, baked beans lentils vegetable based soups Brown rice, quinoa, and other grains (or ready made packets) tortillas Oats Muesli mixed herbs (herbs de province) mixed spices (cajun, fajita, morrocan) stock cubes coconut milk dates, dried fruit Mixed unsalted nuts & seeds – for snacks & sprinkling on to meals Maple syrup Milk Tahini – I use this on everything! Stir into oats, add a dollop to smoothies, drizzle on salads or add a spoonful to soups & stews for a gorgeous creamy flavour. #4 Buy minimal fresh Produce Unless you KNOW when your baby will be arriving, theres no point getting lots of fresh produce in. Get a few bits and bobs (veggies and fruits that take longer to go off) Fresh potatoes (white and sweet) onions Garlic Buy fresh bread (sliced) but store it in the freezer for a quick toast snack. Fruits such as oranges, apples and bananas take longer to perish Vegetables such as squashes, hard cabbages and carrots take longer to perish #5 Quick and Healthy Meal Ideas BREAKFAST 1. Quick Cooked Oats Combine oats, frozen berries, cinnamon, chopped walnuts & plant based milk and microwave. 2. Overnight oats Are a huge time saver. Just spend 5 minutes the night before to prepare and you have a healthy breakfast ready to go. My go to recipe – 2 cups of oats, 2 cups of almond milk, 2 TBL chia seed, 1/2 TSP cinnamon, 2 TBL sultanas, 1 grated apple. Mix and let sit overnight in fridge. Top with almond butter the next morning. 3. Smoothie (smoothie packs) You can create your own smoothie packs by ‘bagging’ up frozen spinach, frozen berries, banana and chia seed in a ziplock bag. Simply add almond milk & a dollop of peanut butter to the blender and whizz together. 4. Vegan Lactation Cookies 5. Easy Breakfast Cookies Mash 2 very ripe bananas with a fork, add a cup of oats, 1 – 2 TBL runny almond butter and a handful of chopped dates and mix together. Use a splash of plant based milk if too dry. Mould into cookies or press into a tin to make flapjacks. Cook in oven at 180* for 15-20minutes until firm to touch. 6. Toast Top with avocado, peanut butter or whatever you fancy. Eat with a piece of fruit. #6 Throw together Easy Meals LUNCH & DINNER Baked potato and chilli or baked beans with a prepackaged side salad Fried Rice: Pre cooked rice, frozen mixed veggies, soy sauce, frozen edamame and cashew nuts (a regular go to meal at my house!!) Mexican Bowl: Rice, frozen corn, avocado, diced tomato, tin of beans, shredded lettuce, taco seasoning. Eat as a burrito bowl or wrap in a tortilla for a filling on the go meal Comforting stew: Tin of soup, frozen vegetables, tin of lentils. Mix together and reheat for a quick stew. Serve along or over grains or potatoes. Pasta: Wholewheat pasta, tomato pasta sauce, frozen vegetables, dried mixed herbs Curry: Chickpeas, Frozen vegetables, curry spices, coconut milk. Serve with rice or quinoa Hearty Salad: Prepackaged salad, ready chopped vegetables (such as grated carrot, chopped onion, diced pepper) Recooked quinoa pouch, tin of mixed beans, avocado Sandwich – Wholemeal bread, avocado, frozen falafel lettuce and sliced tomato Beans and (frozen) mushrooms on toast or baked potato Couscous with dried sultanas, diced roasted red peppers (jar) diced artichoke (tinned), sliced olives, squeeze of lemon juice #7 Get Saucy…Gringe (I had to) Easy 20 Minute Classic Marina Pasta Sauce by Fox & Briar Left it too late to meal prep? Instead of full recipe, prepare a batch of sauce instead. Freeze in individual portions and then on the day simply add whatever vegetables, beans or lentils. Easy 20 Minute Classic Marinara Pasta Sauce Coconut Curry Sauce Ratatouille in 20 minutes #8 Snacks That Freeze The Ultimate Energy Bites By Deliciously Ella Combine dates, nuts and oats in a food processor to make healthy energy boosting snacks. The Ultimate Energy Bites Fresh fruit Have easy to eat fruit available and lots of it, your going to need a lot of snacks mama. (grapes, apples, bananas & stone fruits require no prep and are good choices. Pre-cut fruit is also an option. Date & Oat Bars Healthy No Bake Brownies Green Smoothie Packs 4 Ingredient Granola Bars Lactation Cookies #9 Recipes that freeze 1 Hour Shepherds Pie by Minimalist Baker 1 hour Shepherds Pie Creamy Vegan Mac and Cheese Spanish Chickpea & Spinach Stew Spiced Red Lentil & Root vegetable Soup Red Lentil Dahl Recipe Mushroom Lasagnep Mushroom & Walnut Spicy Bolognese Sauce One Pot Vegan Chilli Vegan Butternut Squash Risotto #10 Practical tips for when your really stuck on time Is it time for a takeaway? Have a list ready beforehand of healthy places you can get a takeaway. That way when your really stuck (which will happen) you will always have healthy options to choose from. 1) Research meal delivery companies Although not ideal and something that most people cant sustain longterm, your recovery and your baby are the priority. So if you ae really struggling, then a meal delivery service can help fill between the gaps. 2) Get help If possible, get a parent, friend or helper to cook some meals for you. Having my parents around for the birth of my daughter was a lifesaver and helped me eat properly when I was too exhausted. Tip: If a friend asks, can I do anything to help – take them up on the offer! They are offering to help, so let them! I hope you found these tips and recipes practical and helpful. What tips have helped you stay healthy when your exhausted? Remember, you can download all these tips, tricks & recipes here. Print them out and have them ready…You’re going to need it Mama. The post TOP VEGAN MEALS TO PREP BEFORE BABY ARRIVES & TIPS TO STAY HEALTHY appeared first on Holistically Lizzie. View the full article
  2. TOP VEGAN MEALS TO PREP BEFORE BABY ARRIVES & TIPS TO STAY HEALTHY I love cooking and making sure that me and my family eat healthy meals is a huge priority to me. I’m the type of person who will sacrifice sleep time to make sure theres lots of tasty snacks in to eat. To say I love food and I love eating is an understatement. That was before I had my first child. Now don’t get me wrong, my families health is still my number 1 priority but I have seriously streamlined my approach so that I can feed my family healthily…and quickly. As I enter my third trimester, I am reminded how little time there is once a new baby shows up. And there is no better time then now to get your kitchen organised and meals prepped to help you for when you bring your gorgeous baby back. * Hello nesting * I recommend either taking a few weeks to gradually stock up your freezer (avoiding overwhelm). Or if you’d prefer, do it all in one weekend. Choose what will work for you! The ideal time to start the ‘prepping’ process is a few weeks before your due date. You want to be prepared, but you may also need the freezer space so don’t start too early. Now, before you start worrying that this will require lots of work upfront, the truth is that you can do as little or as much as you like. You don’t need to have every meal planned out after you bring the baby home. #thatsnevergoingtohappen The idea is to get a few emergency meals and snacks ready for the times you REALLY need them. These are also great meal ideas and recipes that are healthy but take minimal time (and most freeze well) so if you have a spare hour on the weekend while baby naps you can create a batch for the week ahead. On a final note, my career is all about healthy eating so I take it more seriously than most people but if you are serious about staying healthy, getting your body back quickly and healthily (if thats your goal) and create healthy eating habits for your family then you MUST prioritise. I promise when you get the hang of it, you will feel so good and you’ll want to do it! It will simply become a NEW habit. Why you need to meal prep Saves TIME – sometimes you will just need to sleep and wont have the time to cook Makes life easier once the baby arrives Ensures you eat healthfully Saves you money Why you need to eat healthy Keep your energy levels up Helps you focus better Speeds up recovery Helps you lose your baby weight, easily and healthily Ensures better nutrition for your baby (if breastfeeding) Meal planning before baby arrives – Healthy plant-based meals All meals and recipes are whole food plant based. They are nutritious, full of fiber and bursting with nutrients to speed recovery. They contain no egg, fish, and dairy and can be easily made gluten-free. Perfect if yourself or your baby has allergies. And to make life even easier, You can get a FREE download with all the tips, recipes and practical advice (as well as TONS of other free printables) HERE. Some tips and practical advice to get you started. #1 Invest in equipment that will make cooking easier The two items I use EVERYDAY. Yes everyday are: VITAMIX: (to make smoothies for me and my daughter), humous, dips, chopping veg, blending soups. It even cleans itself. #iknowiknow INSTANT POT: This easy to use, won’t-risk-blowing-up-in-your-kitchen pressure cooker is a LIFESAVER. You can cook rice, soups, stews, oats and even dried beans and grains in a matter of minutes. Perfect for the lazy or distracted cook! You can find great instant pot recipes that freeze well here #2 Make your freezer your bestie Total fridge envy from Hello Nutritarian, check her out to see more fridge inspo! Freezer meals are ESSENTIAL in meal prepping, especially as you might not know exactly when baby will arrive. Those first few days will tax your energy, motivation, and willpower. Thats when you’ll pop out a freezer meal and your good to go! There are lots of meals to choose from later in this post. I also recommend stocking up on the following: Frozen frozen fruit and vegetables vegan burgers, falafels edamame #3 Store Cupboard Essentials Stock up on store cupboard ingredients, that will make quick and healthy meals. Ain’t no-one got time to go food shopping after bringing baby back! Store cupboard tinned foods tomatoes beans, baked beans lentils vegetable based soups Brown rice, quinoa, and other grains (or ready made packets) tortillas Oats Muesli mixed herbs (herbs de province) mixed spices (cajun, fajita, morrocan) stock cubes coconut milk dates, dried fruit Mixed unsalted nuts & seeds – for snacks & sprinkling on to meals Maple syrup Milk Tahini – I use this on everything! Stir into oats, add a dollop to smoothies, drizzle on salads or add a spoonful to soups & stews for a gorgeous creamy flavour. #4 Buy minimal fresh Produce Unless you KNOW when your baby will be arriving, theres no point getting lots of fresh produce in. Get a few bits and bobs (veggies and fruits that take longer to go off) Fresh potatoes (white and sweet) onions Garlic Buy fresh bread (sliced) but store it in the freezer for a quick toast snack. Fruits such as oranges, apples and bananas take longer to perish Vegetables such as squashes, hard cabbages and carrots take longer to perish #5 Quick and Healthy Meal Ideas BREAKFAST 1. Quick Cooked Oats Combine oats, frozen berries, cinnamon, chopped walnuts & plant based milk and microwave. 2. Overnight oats Are a huge time saver. Just spend 5 minutes the night before to prepare and you have a healthy breakfast ready to go. My go to recipe – 2 cups of oats, 2 cups of almond milk, 2 TBL chia seed, 1/2 TSP cinnamon, 2 TBL sultanas, 1 grated apple. Mix and let sit overnight in fridge. Top with almond butter the next morning. 3. Smoothie (smoothie packs) You can create your own smoothie packs by ‘bagging’ up frozen spinach, frozen berries, banana and chia seed in a ziplock bag. Simply add almond milk & a dollop of peanut butter to the blender and whizz together. 4. Vegan Lactation Cookies 5. Easy Breakfast Cookies Mash 2 very ripe bananas with a fork, add a cup of oats, 1 – 2 TBL runny almond butter and a handful of chopped dates and mix together. Use a splash of plant based milk if too dry. Mould into cookies or press into a tin to make flapjacks. Cook in oven at 180* for 15-20minutes until firm to touch. 6. Toast Top with avocado, peanut butter or whatever you fancy. Eat with a piece of fruit. #6 Throw together Easy Meals LUNCH & DINNER Baked potato and chilli or baked beans with a prepackaged side salad Fried Rice: Pre cooked rice, frozen mixed veggies, soy sauce, frozen edamame and cashew nuts (a regular go to meal at my house!!) Mexican Bowl: Rice, frozen corn, avocado, diced tomato, tin of beans, shredded lettuce, taco seasoning. Eat as a burrito bowl or wrap in a tortilla for a filling on the go meal Comforting stew: Tin of soup, frozen vegetables, tin of lentils. Mix together and reheat for a quick stew. Serve along or over grains or potatoes. Pasta: Wholewheat pasta, tomato pasta sauce, frozen vegetables, dried mixed herbs Curry: Chickpeas, Frozen vegetables, curry spices, coconut milk. Serve with rice or quinoa Hearty Salad: Prepackaged salad, ready chopped vegetables (such as grated carrot, chopped onion, diced pepper) Recooked quinoa pouch, tin of mixed beans, avocado Sandwich – Wholemeal bread, avocado, frozen falafel lettuce and sliced tomato Beans and (frozen) mushrooms on toast or baked potato Couscous with dried sultanas, diced roasted red peppers (jar) diced artichoke (tinned), sliced olives, squeeze of lemon juice #7 Get Saucy…Gringe (I had to) Easy 20 Minute Classic Marina Pasta Sauce by Fox & Briar Left it too late to meal prep? Instead of full recipe, prepare a batch of sauce instead. Freeze in individual portions and then on the day simply add whatever vegetables, beans or lentils. Easy 20 Minute Classic Marinara Pasta Sauce Coconut Curry Sauce Ratatouille in 20 minutes #8 Snacks That Freeze The Ultimate Energy Bites By Deliciously Ella Combine dates, nuts and oats in a food processor to make healthy energy boosting snacks. The Ultimate Energy Bites Fresh fruit Have easy to eat fruit available and lots of it, your going to need a lot of snacks mama. (grapes, apples, bananas & stone fruits require no prep and are good choices. Pre-cut fruit is also an option. Date & Oat Bars Healthy No Bake Brownies Green Smoothie Packs 4 Ingredient Granola Bars Lactation Cookies #9 Recipes that freeze 1 Hour Shepherds Pie by Minimalist Baker 1 hour Shepherds Pie Creamy Vegan Mac and Cheese Spanish Chickpea & Spinach Stew Spiced Red Lentil & Root vegetable Soup Red Lentil Dahl Recipe Mushroom Lasagnep Mushroom & Walnut Spicy Bolognese Sauce One Pot Vegan Chilli Vegan Butternut Squash Risotto #10 Practical tips for when your really stuck on time Is it time for a takeaway? Have a list ready beforehand of healthy places you can get a takeaway. That way when your really stuck (which will happen) you will always have healthy options to choose from. 1) Research meal delivery companies Although not ideal and something that most people cant sustain longterm, your recovery and your baby are the priority. So if you ae really struggling, then a meal delivery service can help fill between the gaps. 2) Get help If possible, get a parent, friend or helper to cook some meals for you. Having my parents around for the birth of my daughter was a lifesaver and helped me eat properly when I was too exhausted. Tip: If a friend asks, can I do anything to help – take them up on the offer! They are offering to help, so let them! I hope you found these tips and recipes practical and helpful. What tips have helped you stay healthy when your exhausted? Remember, you can download all these tips, tricks & recipes here. Print them out and have them ready…You’re going to need it Mama. The post TOP VEGAN MEALS TO PREP BEFORE BABY ARRIVES & TIPS TO STAY HEALTHY appeared first on Holistically Lizzie. View the full article
  3. 50+ NEW YEARS RESOLUTION IDEAS & A SIMPLE TRICK TO ACCOMPLISH EACH ONE I cannot believe its already 2019, where did the year go? What were your highlights of 2018? Do you have resolutions for 2019? Of course, you do My 2018 Goals in Review: What worked, what didn’t and WHY Every year I set out goals for the year ahead. I LOVE setting new goals this time of year. I think it’s a great opportunity to look back on the wins and fails of the previous year and find something actionable to do that will move you towards the goals you want to achieve. My New Years Resolutions for 2018 included Treating my blog as an actual business. This included still working even when I went home on holidays and when I have visitors stay with us in Abu Dhabi. I would also work when I needed to instead of only working while my husband was at work. This included some afternoons and weekends. I wanted to generate a sale ONLY through blogging, not including private coaching. I wanted to complete my 300hour yoga teacher training. I wanted to be able to do specific yoga poses. My aim was to be able to headstand, do the splits and handstand. I wanted to build more lean muscle by improving my diet (without restriction) and not having to do much exercise. I wanted to go on holiday with my husband and daughter I wanted to find a better work-life balance. I wanted to be able to call it a day and be more present with my family I then set out actionable targets that I could do so that I would actually make them happen. As much as this is over-quoted, It’s so true If You Fail to Plan, You Plan to Fail. The outcome: This year was BUSY! Usually, I have tons of goals and achievements but this year I had a toddler to look after and I got pregnant midway through the year. # 1 Blogging Goals My plan to treat my blog as a business was a success! And I’ve got to say its been REALLY tough. Although I’ve had a very healthy pregnancy, I suffered from TERRIBLE morning All day sickness, Pubis symphysis Disorder and I’m generally feeling exhausted. My husband also hurt his leg so he’s not been able to take over much. Plus running and growing a business while pregnant and looking after an under 2-year-old (without family to help out) has definitely tested my limits! I didn’t make a sale (purely through blogging) yet which I’m not too bummed about because I didn’t anticipate the pregnancy and so I feel proud of how much I’ve managed to do and learn over the year. I’m SO close to hitting that goal and I can see great growth in my blog already given that I only went “live” in September. I thought I would have gone live with my website much sooner but I was really busy with my yoga course at the start of the year and that became a priority. Then I got pregnant in the middle of the year so I wasn’t able to do much until both the yoga course and morning sickness had finished. #2 Yoga Goals In May, I became a qualified yoga teacher YAY! And for my yoga practice, I managed to headstand and 99.9% got the splits. I was working on my handstand and feeling much stronger but then I got pregnant so I dropped those challenges. #3 Body Goals I was amazed by this one. Getting your body back after a baby takes time but I was so busy with other projects that the only bit of exercise I could manage included just a bit of yoga. This picture proved just how much your diet can affect your body. I also increased the amount of food I ate and feel liberated from not counting calories/macros or doing other diets. I wasn’t trying to lean out. I actually wanted to build more muscle mass to support and better protect my body. I was surprised at how much leaner I became than even pre-baby! #4 Holiday Goals My holiday with the family in April included an amazing trip to Bali. I also went home to the UK during summer. Another one ticked off the list. #5 Work/Family Balance Goals I managed to spend better time in relation to my work/family balance. Although, I’ve had to juggle a lot and do things such as work in the evenings etc. I’ve invested more QUALITY time with my family. I really try to be present when I have time with them. I am very conscious about not being on my phone in front of my daughter and to answer her EVERY time she calls me or asks me something. It’s important to me to “educate” her as much as possible and use positive/gentle parenting with her. It’s tiring but it’s been a great investment of my time. I also meditate on a regular basis now and practice more self-growth techniques which I think has made me a better mother and wife. So back to YOUR resolutions New years is a great time to set up goals. But It can be a time when we set goals that we can’t seem to keep. I believe it falls down to the following: The goals set aren’t realistic The goals set aren’t actionable The goals set are too hard/too big For instance, have you ever had “get more healthy” or “exercise 5 days a week” as your New Year’s resolutions? Did it ever last long? Did your gym membership last long? As someone who previously worked in a gym, January was the busiest time of year, followed by a steep decline in February. What separates us from the people who are actually accomplishing goals and how can we do the same? Firstly, you need to find something REALISTIC. It’s not realistic to get Beyonce’s butt in a month (for most people anyway). Secondly, you need to find small ways that you can build habits on a daily basis that will feel so EASY that over time you will accumulate new habits that STICK. If your new year’s resolution is to never eat chocolate again, Its NEVER gonna work mama! But setting a rule of eating a piece of fruit before you eat chocolate is something that is easy to implement and can create a healthier habit. One time, the fruit will be your go-to snack and you may even find you don’t want the chocolate anymore. Think, EASY & ACTIONABLE Here are a few goal ideas to get you started. Some are my own personal goals and others I’ve added for inspiration because one of my resolutions is trying not to #doallthethings As an added incentive & to get you started the right way, Ive complied all the actionable goals in to lists with daily, weekly & monthly Goal planners that you can get for free right here. Heres a peak whats included Gimme Freebies Health & Wellness Declutter & minimise. Pick an area each week to focus on (Example: Week 1 Clothes. Week 2 Shoes. Week 3 Kitchen cupboards) Be in bed by 10 pm every night so I can wake up earlier and have a more effective morning routine. Establish a better morning and evening routine (Suggestions in a blog post son to follow. Examples could be waking up earlier, meditating, journaling, doing 10 minutes of yoga) Meditate daily for 5 minutes every morning. Write 3 things I’m grateful for in a gratitude journal, daily. Stop drinking alcohol for one year. This is a HUGE goal for some but I’ve been breastfeeding or pregnant for YEARS now so it would actually be pretty easy for me to go 100%. Have 1 cup coffee (max) per day. Stretch every morning and before bed for 5 minutes each. Face a fear that you’ve been putting off and make a plan on how to do it. Travel more (For me I want to schedule a Dubai weekend trip, Holiday in Europe in Summer, the UK for Christmas to see family). Eat either a fruit or vegetables as/with snacks. Listen to more podcasts: Make a list of inspirational podcasts and download episodes. Listen while driving and breastfeeding. Stop snacking at night for 10/21/30 days straight. Do an elimination diet for 30 days to identify food sensitivities. No fried food for 30 days. Eat out/get takeaway x1 weekly only. Try intermittent fasting for 30 days. Go fully plant-based for 30 days. Boost your energy and weight loss with a healthy cleanse. Use a tongue scraper daily to help with cravings and promote detoxification. Body brush daily to boost circulation and improve lymphatic drainage (and to help with cellulite ) Drop a bad habit (drinking too much, smoking, gossiping too much) and stick to it for 30 days. Stop making excuses and blaming others/the world for things that aren’t working in your life. Choose to be responsible and choose to do something about it. Be flexible. Say yes whenever possible. Make a promise to eat for your health, not for your weight. You will be amazed by the results! Eat a large salad daily. Drink a green smoothie 3-4 days per week. Fitness & Yoga Goals: Exercise 20 – 30 mins daily. Even if its just a walk, just move every day. Do beach body/home/gym workouts (when I’ve recovered after my baby). My aim is to do 3 ‘hard’ workouts per week. Complete 1 fitness challenge. I get incredibly bored doing the same routine & love to mix things up but my aim is to complete 1 full fitness challenge. I obviously need to wait until after I’ve recovered from birthing my baby but I’ll let you know when I’ve picked one! Practice yoga daily. I really want to improve my yoga but find it hard to set a specific time to do it, especially if I workout too. So, I’m going to do yoga as my warm ups and cool downs when I do my workouts. Also, I’d like to include light stretching in the morning and evening to help with flexibility, posture & back pain from carrying and breastfeeding kids! Go to a yoga class (at an actual studio) to improve technique. Yoga poses to accomplish – steady headstand, splits and get strong for handstand. Walk 10, 000 steps daily. Add 300 steps today until reached goal. Run a 5K. Use the couch app and pick an event that you can race to hold yourself accountable. Business Goals I have SO many blogging and business goals that coming up with a monthly plan and strategy are the thing that will help me the most this year. There so much I want to achieve but with a toddler and a baby on the way, I know that life is going to already be busy. I will have a list of monthly goals that I will aim for each month that will include growing my business and my brand but I’ve listed some bigger goals below. Finish an online course from A-Z. I actually already have LOTS of online courses because I LOVE THEM. I’m really going to put my best effort into doing one at a time and following through on each step until I’ve finished before moving on to the next one. Minimise time on the phone by limiting emails and social media to twice daily. Pick a set time that works best for you and stick to it. Do 5 courses in teachable. OK, this is pretty much the same as idea 1 but last year I invested in a course bundle from ultimate bundles. You should check them out, the discount is INSANE. You can get bundles of online courses in Blogging, Health. The aim is to complete 5 courses that will help me improve my blog and actually put the tips and ideas into action. Follow 2 successful bloggers and do what they’re doing religiously. Start and grow a YouTube channel and be consistent, even if it’s not perfect. Create my own online course. My absolute dream and goal are to do this by the end of the year. Start a niche website. Something I’d love to do but have absolutely no idea where I will get the time to do that so that’s a goal for later in the year. Work on better time management and set clear tasks daily. Create a board with all the things I need to do per week and make it very visual so I don’t get stuck jumping from task to task. Financial Goals: Create a plan that will allow me to save more money each month. Aim for $100 each month. Save for a van with money I save each month (long term goal!). Read up on investing for beginners and implement what I’ve learned. Pick 3 books (I’ll link these books soon and keep you updated on how it’s working!) Set a better budget, see where to improve and stick to it. Cut back on non-essentials. Pay back student loan. Learn to live on less and start spending more consciously. Commit to a no spend day or weekend. Workout at home for free instead of a gym. Buy second hand when possible. Swap utility providers to get better deals. Change mobile providers to get better deals. Use a credit card to earn miles/points to use on something else. Ask for a raise or promotion in your work. Start a side hustle (A small passion or hobby on the side where you can earn extra $). Relationship Goals: For all relationships, husband, friends, and family Make more of an effort with my husband by implementing strategies from 5 love languages – My hubby’s language is physical touch (Read this book it’s AMAZING) Don’t take things personally (OMG how hard!). Spend QUALITY time with family DAILY, even if 30minutes of no phone dedicated time. Don’t expect anything back. Learn more about positive and gentle parenting and implement. I’m going to try this, this and this book. Skype family more. At least every 2 weeks and write in a diary so I don’t forget! Make more of an effort with family and friends birthdays. Do something more special for them. Be impeccable with my word. Stop complaining & spreading negativity (IE gossiping). Speak kindly to partner, with love and respect. Listen more and listen deeply. Remember the names of others you meet and use their names when talking to them. Switch off at least an hour before bed and spend quality time with your partner (or yourself). Talk, read or get an early night. Set goals together and keep each other accountable. Find a project to work on with your partner or friend. Create a plan of action to see it through. Praise 5x more than you criticise. I’ve included a monthly goal list if that’s something you want to join with me! Id LOVE to know what your goals are. If you wrote out your list send it to me at holisticallylizzie@gmail.com or tag me on social media @holisticallylizzie so I can feature you! You can download this for free and tons of other printables by entering your email address below or by clicking here. Gimme Freebies The post 50+ NEW YEARS RESOLUTION IDEAS & A SIMPLE TRICK TO ACCOMPLISH EACH ONE appeared first on Holistically Lizzie. View the full article
  4. 5 STEPS TO REDISCOVERING WHO YOU ARE (AS A NEW MOM) You can never possibly prepare yourself for the transition that happens between pregnancy and motherhood. Understanding that this truly is the next chapter in your life, one in which you will be rediscovering who you are. Having a baby is something we dream about for years. We picture what our kids will look like, we pick out their names, we envision the fun activities we will do, the cute selfies we will take, the precious bonding we will experience. Then we take that giant leap into motherhood and those things all happen. However what also happens, what we weren’t even remotely prepared for is how different mom life is. How lost we feel. How unsure of EVERYTHING we are. All of a sudden doubting and questioning every move. Where did the confident, excited woman go? Our life, our bodies, our minds, our emotions are all consumed by this tiny little being we have created. Somewhere in there, mom takes over and our individual self disappears. It takes time before we realize just how far in we have gotten and how far away from ourselves we are. How the simple act of caring for our self no longer exists. The idea of even doing something for ourselves totally separate from our kids brings an immense amount of guilt. And heaven forbid someone asks us what WE want to do, or what WE enjoy….our minds go blank and we no longer have a clue as to what lights us up and brings us joy outside of our kids. We go out in public, no longer confident in who we are, what we are doing, how to dress, or even how to have an intelligent conversation with our peers outside of our kids. Our confidence was a thing of the past. Now we just go through the motions of caring for others because ‘it’s just how it is’ and we’ve come to accept that. It’s easier to stay in the habitual routine of giving to others then it is to step out and rediscover who we really are. The thing is you can still be a rockstar mom without devoting every moment to your kids. Rediscovering who you are doesn’t mean you love your kids any less or you aren’t going to be there for them in the way that they need. In fact, I’d say it’s the opposite. When I discover who I am, I’ll be free ― Ralph Ellison When you can gain clarity and confidence in who you are, you are able to love yourself unconditionally and in turn give more to those around you. You are able to keep your cup full and in turn be calmer, happier, more productive and more present. The feelings of resentment, frustration, and exhaustion will be in the past. Rediscovering you, figuring out who you are now (because you’ll never be the same person as you were before kids and that’s ok) will lift you, will fuel you, will have you walking confidently into rooms, and allow you to make decisions without the overwhelm or doubt. You will be more fun to be around and will be able to spend better time with your family actually being present. Here are 5 steps to rediscovering who you are # 1 Listen Start to listen to those voices in your head. When something new comes up, a decision has to be made, the overwhelm clicks in, check in to see what you are telling yourself. Write it down. Fear is powerful and raises its ugly head each and every time change and growth is experienced. That doesn’t mean it isn’t the right way to go. So what types of things do you repeat to yourself? “I don’t know” “I’m too busy” “I can’t do that” “Are you sure about that?” “I don’t want to do this anymore” Write them down. Notice them. Take control of them. #2 Re-write It Once you know what thoughts and beliefs you have about yourself and your situation you can take back the power and start to rewrite these beliefs. Positive affirmations can be incredibly powerful. I recommend that you start your day off with them. Often people think that using affirmations means telling yourself something that you want to believe but don’t yet. It can feel like a lie and hard to put yourself behind it. I don’t believe this to be true though. In fact, you can see my suggestions for creating affirmations here! Affirmations are meant to be created in a way that starts the shift in your mind. Picking something that works and feels right for YOU is very important in this process. For example, instead of saying “I am thankful for all the time I have in the day” when you are actually feeling like time is more precious than air, I would recommend going with something more along the lines of “I am excited to be learning more about how to better organize my time” #3 Silence Meditation has been proven over and over again its effectiveness and positive impacts on ourselves. We live in a fast pace, go-go-go society and have forgotten that finding stillness and slowing down can be more productive then speeding up. Finding quiet can allow for clarity. We have all of the answers we need but the struggle happens when we don’t make time to stop and listen. The more you develop this awareness of yourself, the more you learn to listen, the clearer things get. The easier things are. Meditation isn’t about silencing the mind, it’s about reconnecting with oneself. It’s about rediscovering who you are. How your body reacts. What your mind is trying to tell you. What you already know and what you need to show more curiosity towards. Remember: Doing less can be more productive than doing more. #4 Envision Allow yourself to dream. To feel into your desires. Release the judgment, let go of the fear and give yourself the opportunity to explore the potential for your future. Write down your dreams and make a list of all the possibilities. Want a real impact? Do it EVERY DAY. You will learn a lot about you when you give into where you want to go and who you want to be. Journalling can be a great resource in this process. The invisible world creates the visible world Jen Sincero #5 Be Brave All change and growth come with fear. Our minds are trained to keep us safe, even if that means being unhappy. It might not be ideal but we know what to expect if we stay where we are, so challenging our beliefs with change requires great courage. You must show bravery and let yourself be vulnerable for this growth to happen. You CAN do it. You DO deserve it. Be brave. Have the courage to explore your potential and see what you can do. Anything is possible. Vulnerability is the birthplace of love, belonging, joy, courage, empathy, and creativity. It is the source of hope, empathy, accountability, and authenticity. If we want greater clarity in our purpose or deeper and more meaningful spiritual lives, vulnerability is the path Brene Brown The post 5 STEPS TO REDISCOVERING WHO YOU ARE (AS A NEW MOM) appeared first on Holistically Lizzie. View the full article
  5. HEALTHY VEGAN CHRISTMAS RECIPES THAT WILL MAKE YOU FEEL GREAT I know I know, I’m suggesting healthy meals for Christmas day. Yes it should be the time when we can relax with our diets & have a big blow out. However, what about those of you (like me) who genuinely likes to eat healthy & feels pretty crappy when we eat unhealthy foods? Personally, I think we should eat without a restricted mindset all year long so that we don’t feel the need to have a big blow out Or maybe you’ve just started on a weight loss journey & you want to stick with your healthy habits. After all, the beginning part is the toughest, you are establishing new healthy habits and your body is trying to detox from all the junk food. That being said, these are meal suggestions. You can still have your cake and eat it, Literally. I thought it would be nice to have a few healthy meals along side whatever you want as a ‘naughty’ extra. Christmas meal calories ADD UP! And even though I don’t focus on calorie counting (who’s got time for that!) A heavy, fatty meal can leave you bloated, tired & low on energy. Exactly what I don’t want when I’m looking after a toddler! As an added bonus, as a very busy mum, these recipes have all been chosen because of their quickness & easiness! Heres your Healthy Vegan Christmas Recipes that will not blow your waist line VEGAN CHRISTMAS STARTER RECIPES: Vegan Christmas Salad by Lazy cat Kitchen Vegan Sweet Potato, Carrot & Ginger Soup by Olive Magazine VEGAN CHRISTMAS MAINS RECIPES Low on time and need something super speedy that looks festive & tastes delicious? Lentil Walnut Vegan Stuffed Sweet Potatoes by Savoury Nothings Looking for a vegan Christmas nut roast? This lentil Roast is a perfect choice Lentil Roast with Gravy by Wallflower Kitchen VEGAN CHRISTMAS SIDE DISHES RECIPES Roasted Maple Sprouts with Hazelnuts by Deliciously Ella Maple Roasted Carrots with Cranberries by Lazy Cat Kitchen Perfectly Seasoned Roast Potatoes by The Pretty Bee Dijon Tahini Green Beans, Oil Free by Flora and Vino VEGAN CHRISTMAS DESSERT RECIPES Easy Fruit & Nut Chocolate Buttons by Eats Amazing Christmas Pudding Bites by Wallflower Kitchen Spiced Baked Apples, Pears & Mandarines by Wonky Wonderful VEGAN CHRISTMAS DRINK RECIPES Vegan Chai Spice Hot Chocolate by Cupful of Kale Orange Winter Smoothie by The Little Plantation Orange Rosemary Punch by Elephantastic Vegan AMAZING VEGAN CHRISTMAS BOOKS If you want even more ideas, Gaz Oakley from AvantGardevegan has an AMAZING & DROOLWORTHY Vegan Cookbook, specifically for Christmas. Could this be any more perfect! Vegan Christmas: Over 70 Amazing Recipes For The Festive Season BUY ON AMAZON The Super Fun Times Vegan Holiday Cookbook: Entertaining for Absolutely Every Occasion BUY ON AMAZON Whats your favourite recipe to cook over Christmas? And what are your tips to stay healthy on Christmas day & other holidays? Id love to know so go ahead and leave your comments in the post? The post HEALTHY VEGAN CHRISTMAS RECIPES THAT WILL MAKE YOU FEEL GREAT appeared first on Holistically Lizzie. View the full article
  6. The Challenge of Healthy Eating Let’s face it, it’s hard enough trying to eat healthy as a fully-grown adult with a developed frontal lobe and a grown-up portion of self-control. Getting a toddler (with their shocking lack of delayed gratification skills) or a teenager (with their crazy, hormone-fueled, junk food cravings) to eat healthy is nothing short of an olympic event. Also, it’s not exactly something they teach you. (I don’t actually even know who “they” are.) You go into the hospital pregnant and then they let you take this baby home without passing any scantron tests to make sure you’re prepared to take care of the thing. And anyone who’s taken the hospital classes knows they teach you nothing about how to be a good parent in real life. While I can by no means claim to be the expert on eating healthy all the time (because “fries” might have been my toddler’s third word after “mama” and “daddy”) I have developed a few really good, battle-tested, mom-approved ways to get your family a little more veggies and a little less junk food. #1 Smaller Grocery Store Trips, More Often There’s a horribly inconvenient (yet still very true) rule with food: If it’s good for you, it probably doesn’t last very long and if it lasts forever, it’s probably not good for you. If you don’t know what I’m talking about you can ask that calorically-catastrophic sugar bomb of a poptart that, if left unattended in your pantry, would probably last through the apocalypse. Yet my fresh raspberries seem to mold on the way home from the grocery store. When I was growing up my mom was insanely proud of how she could grocery shop for a whole week’s worth of dinners in one grocery run, so when I inherited the title of wife/mom/MasterChef I tried to make that work as well. As you have most likely experienced, it ended in a truly shameful amount of wasted, spoiled, or uneaten food as plans changed throughout the week. Not to mention I would start running out of necessary items as the week drew to a close and would have to make spur-of-the-moment “uh oh I’m out of butter” trips to the market a few times a week anyway. About a year into our marriage I gave up the ghost on inheriting my mom’s supershopper title and decided to put the training wheels back on. I shopped every morning and only bought groceries for the dinner I was cooking that night (plus whatever stocks needed replenishing). It was a truly miraculous transformation. Not only did I always have everything I needed for dinner, but it enabled me to get fresher, healthier choices because I didn’t have to worry about it going bad before we ate it. PLUS, I ended up saving a good deal on grocery bills! Long Story Short: Shop in smaller trips, more often. #2 Leverage the Hunger While I completely understand that kids are smaller than we adults are (duh), it always takes me by surprise at just how much smaller their stomachs are. I would be perfectly content eating three (or sometimes two) huge meals a day. Not particularly healthy, but content. My kids eat nonstop. I’m not being hyperbolic here. They. Eat. Constantly. My 13 year-old stepdaughter comes home and makes a snack to eat while she prepares her longer-to-prepare snack. I wish I was kidding. So, because littler stomachs get empty faster, kids are going to eat multiple times between major meals and, if they’re like mine, they’ll eat whatever is easiest to get. This means if the Doritos are on the child-height shelves, that’s what’s going to get consumed. However, if you stock the snack areas in your kitchen with healthy crackers, fresh fruit, and cheese sticks, they’re going to make healthier eating choices just by virtue of the fact that they’re hungry and the food is readily available. Even if they hunt for the Doritos every once in a while, the majority of the time they’ll go for what’s easiest to access. Long Story Short: Kids snack a lot and are lazy. Make sure healthy snacks are highly visible and easily accessible. #3 Let Them Graze This is one of the tricks passed down from a very sneaky grandmother of mine. Her theory was to put a plate of cut up fresh fruit out on the counter every morning so that whenever the kids walked by the counter they’d take a few bites of something healthy. Most of us adults are trained to think of snacking between meals as a sin. However, when the snack you’re eating is fresh strawberries or pre-rinsed grapes I feel like whatever great food deity is up there judging us for snacking might just give us a mulligan. For kids, this is great because the quick-release, healthy sugar contained in fruit is going to give them great fuel for whatever crayon-throwing, house-destroying shenanigans they have on their toddler to do lists. After trying this for a while in my house, I must admit that there is very rarely anything left on the plate by dinner time. That means all the yummy fruit I cut up each morning is ending up in my kids’ mouths, even if it happens one piece at a time over the course of the day. Long Story Short: Leave out a plate of fresh fruit each morning for drive-by snacking. #4 The Magic of To Go Boxes at Home This tip actually came from our pediatrician, whom I now think is a child-whispering genius. Who here has been in the situation where you make a perfectly healthy dinner for your kids, but they aren’t hungry so the healthy dinner goes to waste and then 20 minutes later they magically find their appetites just in time for ice cream? This was me every single night for the first six months of my toddler’s “real food” career. Then we went to see our pediatrician. When we explained this dynamic, she said that this is play #1 out of the toddler eating handbook and gave us this easy way to thwart their tiny machiavellian schemes. When your kid pulls the “not hungry” card, don’t try to force them to eat. (Pump the breaks, what? If I don’t force her to eat she’ll literally starve, right? Apparently not.) Instead of forcing them to eat, cheerfully tell them that’s okay, get a tupperware (or some kind of storage box), help them load up their healthy dinner into the box for when they are hungry, and resume eating your dinner as nonchalantly as possible. I was shocked at how well this actually worked. The first time we tried it, my toddler didn’t even get the lid on the tupperware before she was eating her healthy dinner. Other times she actually did go back to it later. There were still some times when she still refused to eat, but it was one night in ten rather than every freaking evening. Long Story Short: When kids pull the “not hungry” card don’t push back but instead give them a to-go box for whenever they do get hungry. #5 Normalize Healthy Food Kids are a product of their environment. An embarrassing example of this was when my mom taught me that the little rubber band girls use to tie up their hair was called a “dinghoosie”. Yeah, that’s the only word I knew for a hair tie. I showed up to kindergarten thinking it was a completely normal word that all kids knew. Not gonna lie, got some pretty weird looks throwing that one around. The reason this applies to food is that kids will think whatever weird stuff we do is normal because they literally have no basis of comparison. If we keep healthy food around and munch on healthy snacks ourselves, they’ll think that’s the way life works. If we have a ketchup bottle in our car because we hit the fast food drive through frequently enough for a “car ketchup” to be a necessary thing, they’ll think that’s normal as well. (Yes, I did have a “car ketchup” phase of my life. See? At least you’re not doing THAT bad as a mom after all. You’re welcome.) Long Story Short: A kid will believe whatever you portray is “normal”, so set good habits young and they’ll work for you in the long run. #6 Model Healthy Eating One of the biggest lessons I’ve had to learn the hard way as a mom is that kids really don’t care what we tell them, what matters is what we do in front of them. We can tell a child to share a million and a half times without a word of it penetrating their thick skulls, but the second they see you sharing some of your food with their older sibling they’re all the sudden the most giving little critter on the playground. You can tell them not to yell until you feel like a broken record, but if you’re still screaming at Fido when he gets into the garbage your little angel is going to continue screaming bloody murder when she doesn’t get her way because she’s seen mama do it. It’s the same way with food. Kids have an innate ability to know when a lecture is coming and intuitively and preemptively tune out. However, if you can make a habit to grab some grapes or cut up jicama (my personal favorite) instead of reaching for the Lays on a bad day, you can be sure that little pairs of eyes will take note and follow suit later on. Long Story Short: Display healthy eating yourself. The tiny humans are always watching. #7 Don’t Freak Out Over Little Stuff This isn’t really a tip for healthy eating rather than an overall piece of life advice. Nothing is possible 100% of the time. People are fallible, imperfect humans and sometimes fallible, imperfect humans need Dr. Pepper. (It’s a scientific fact.) It’s awesome to want your kids (or yourself) to eat healthier, and the world would be a better place if more parents did. However, if your kid has a horrible day at school and really wants an ice cream cone, you are not going to go to mom jail for giving it to them. Yes, your kid should eat healthy foods most of the time. Yes, you should try to get them to eat more veggies and fewer oreos. However, if you decide to have a cheat meal (or even a cheat day) every once in a while and get the kid a crazy large box of candy at the movie theater, I promise no roving band of Pinterest-perfect, health food warrior moms in “I heart granola” tee shirts are going to follow you around pointing and judging. Kids are very resilient and very active. A chocolate chip cookie every once in a while won’t condemn them to a lifetime of obesity. Long Story Short: Cheat meals (or even days) are perfectly acceptable, normal, and healthy. Just make sure they aren’t cheat weeks and you’re fine. Overall Summary: Small, Sustainable Moves Trump Draconian Changes To be completely honest, just like that grapefruit-only fad diet we all tried in high school, if you try to implement a radical change your kids will rebel against it with all their might and (even if you successfully force them into it) it probably won’t last very long. When I was working my way through grad school as a personal trainer (in what now feels like a previous life) I used to tell my clients that the best changes are the ones you can see easily making for a whole year. If you’re worried about being able to stick to something, chances are it’s going to fall through. However, if something doesn’t seem like too big of an imposition or sacrifice (like grocery shopping more often or making fruit more available) it’s likely to stand the test of time. So there are my two cents of mom-vice (which is like dad-vice, but usually less pun-centric): make small, low-impact changes, take it easy on the mom guilt if your kid accidentally finds an M&M, and focus on the big picture. Just the fact that you’re here on the webbernet researching how to make your kids eat healthier probably means you’re doing just fine, mama. The post 7 LOW EFFORT WAYS TO EAT (& FEED YOUR KIDS) HEALTHIER appeared first on Holistically Lizzie. View the full article
  7. The greatest health & self care gifts for her. Perfect for women who want to increase their wellbeing and get healthier! Greatest Health and Self-Care Gifts To Improve Her Wellbeing Are you struggling to find a meaningful health and wellbeing gift for someone you know? It’s the greatest gift to see loved ones face when we buy them something meaningful and thoughtful. But with SO many products, gadgets, and presents on the market, you want to make sure that you get a present that someone will truly love. Well, you’re in luck, my friend! I’m writing this gift guide as I am one of those women who LOVES anything to do with health, fitness, and wellbeing. I mean it’s my fave thing in the whole world! And there are so many cool gifts that I would love to receive as well as anyone who is interested in health and wellbeing! However, this list may also be for you! Are you interested in improving your health? To have a li’l extra self-care in your life? Are you fed up of getting the same gifts each year that you’re not really excited about? Then this list is something you can use when someone asks “What do you want for Christmas?” I know, I know you’re asking someone what to buy you. But what if you could get a gift for someone and they would truly love it? What would make you happier? If someone told you what they ACTUALLY want so you can get it for them OR getting something you THINK they want and they’re not that bothered. I see so many women disappointed with Christmas gifts because people genuinely don’t know what to buy them. SO do yourself a favour, this year, get something great! Heres a list of small to large gift ideas that someone who loves health and wellbeing would love! The Best Health and Wellbeing Gifts for Her #1 Neon organics London Tranquility Scented Candle This gorgeous smelling candle contains pure essential oils to help give you a good nights sleep. Buy Now #2 Neal Yard Wild Rose Beauty Balm This bestselling multi-purpose cream is an absolute gem! Full of gorgeous essential oils & skin softening ingredients. This cream can be used as a facial cleanser, moisturiser, dry skin treatment, facial mask, cuticle cream, and lip balm! Buy Now #3 This Works Pillow Spray Want to get a better night to sleep? This award-winning natural, aromatherapeutic Superblend of Lavender, Vetivert, and Chamomile calms the mind and body, helps you fall asleep faster and wake up feeling more refreshed. #4 Dry/Wet Separation Gym Bag This gym bag can be used as a holdall/shoulder bag/crossbody/duffle bags. It has two durable padded shoulder straps that make this bag a backpack or rucksack. A detachable shoulder strap can easily turn the backpack into a crossbody bag/shoulder bag. You can also use this bag as a backup bag in case there is no more space in your suitcase. #5 Self Care for The Real World Wellness pioneers Nadia Narain and Katia Narain Philips share the small, achievable steps they picked up on a lifetime’s journey towards self-care, and how can you apply them to your life, wherever you are. Buy Now #6 Lifeforme Yoga Mat I have this lifeforms yoga mat and as a yoga instructor, I can assure you I’ve tried a fair few! In my opinion its the Rolls Royce of yoga mats. Beautifully designed, non-slip, eco-friendly and have these cool markings to show you how to get your positioning right every.single.time. It’s a genius! Buy Now #7 Tisserand Travel Survival Kit This travel survival kit from Tisserand refreshes and awakens your senses to help you when you are in the move. Pick Sweet Dreams when your mind won’t stop and you can’t sleep and Energy when you need the energy to keep you going and uplift your spirit. Buy Now #8 The Body Shop Hemp Hand Protector Buy Now This is by far the best hand cream I’ve ever used. All the women in my family use it its that good! If you’ve got dry hands and want a cream that’s inexpensive, cruelty-free but actually absorbs into your skin without a sticky residue this hand cream is a must! #9 Fitbit Charge 2 Heart Rate Tracker Fitbit is a long-standing winner in the fitness & health game. What makes this watch different (apart from the gorgeous design and colour) is that Fitbit purely designs watches for fitness and health advocates. There are so many fitness trackers on the market but I love Fitbit because it’s easy to use and it’s for health and fitness only. If I want to be active I want to do it without having notifications and feeling like I have my mobile strapped to my wrist! Buy Now #10 Tealyra Pluto Porcelain Small Teapot in Pink With Extra Fine Infuser to Brew Loose Tea Tealyra porcelain teapot with lid and stainless steel mesh perfectly brews the tea, does not leak and trickle out. Our loose leaf teapot is made of high quality porcelain. This material is ideal for making the most aromatic and delicious tea, looks attractive, and works well. BPA and Lead free. Buy Now #11 Fragrance Essential Oil Diffuser This aroma humidifier can hold up to 300ml of water and produce up to 30ml of moisture per hour. It can also be used as an Aromatherapy Diffuser/Humidifier/Air Purifier/Night Light. Buy Now #12 FMTV (Food Matters TV) Subscription Get a Subscription to FMTV. FMTV is basically a Netflix for wellness. It covers nutrition, health, meditation, yoga, workouts plus so much more. Its what I’m getting for Christmas this year and I’m SO excited! You can join FMTV here #13 Herbivore Botanicals All Natural Coco & Rose Body Polish/Scrub Everything Herbivore creates contains the finest all-natural ingredient, with an emphasis on ingredients that are plant-based, organic, and food-grade. Each ingredient is included for a therapeutic reason. Buy Now #14 MIU Glass Water Bottle It’s made of high-quality toxic-free borosilicate glass, BPA, and PVC free, no lead, and toxic chemicals. It can preserve the natural fruit flavor of your drink to prevent oxidation. Buy Now #15 Nicole Diary Non-Toxic Nail Varnish This nude nail polish is a classic that never really goes out of style. It looks simple but can be matched with all kinds of clothes, seasons, and occasions. Buy Now #16 Lily England Detangling Hair Brush Set For Wet, Dry Curly, Womens & Kids Hair (Marble & Rose Gold) The brush has smooth rounded bristle tips that stimulate your scalp. Our ergonomically designed brush handle fits right into the palm of your hand and makes brushing your hair faster and easier. Buy Now #17 Foot Rescue Balm for Cracked Heels This balm alleviates pain from cracked heels. It reduces, pain, and bleeding from sores, cracks, and fissures. It combines natural soothing antiseptic properties of tea tree oil and fresh minty aroma. Buy Now #18 Langria Expandable Bamboo Bath Caddy Tray Crafted from 100% bamboo. This bath caddy tray has a smooth surface and has no splinters. It is sturdy enough to support 11 lbs. load. It is also a perfect book and tablet holder. Buy Now #19 Himalayan Salt Lamp Not only do salt lamps increase energy, reduce stress and promote a better nights sleep. But Himalayan salt lamp’s give off a gorgeous warm glow. Perfect for a cozy night in! Buy Now #20 Vitamin A3500 Ascent Blender – Soup in 5 minutes, ice cream in 30 seconds Getting a Vitamix was probably the best investments I have EVER made. Yes, it can be pricey but after burning my way through a million cheaper other ones, I knew it was time to invest. This gift is perfect if you like to make quick and healthy meals and snacks. I literally use it every day for smoothies, salad dressing, dips, chopping vegetables, making energy balls, nut butter, nut milk, and ice creams. You can even make your own soup because of the blades spin so fast they actually heat up the food without causing any nutrient damage. Did I mention it cleans itself? SOLD! Buy Now #21 Pilates for Life DVD International ballet star Darcy Bussell presents this guide to pilates, taking the viewer through warm-up routines, a variety of pilates techniques, plus routines designed to target specific parts of the body. Buy Now #22 Beats Solo 3 Wireless On Ear Headphones Rose Gold This headphone delivers premium playback with fine-tuned acoustics that maximize clarity, breadth, and balance. The comfort-cushion ear cups buffer outside noise for immersive sound so you can experience music the way it was meant to be heard. Buy Now #23 Bebarefaced Dead Sea Mud Face Mask – Facial Anti Aging, Blackhead & Acne Treatment For All Skin Types Detoxifies skin by drawing out excess oil and impurities, leaving your face with a velvety-matte, and super clean finish. It gently exfoliates to minimize enlarged skin pores and helps fight acne, blackheads, and excess shine. The tingling sensation means it is working, detoxifying and purifying the skin. Buy Now #24 Absolute Aromas Himalayan De stress Bath Salt With Bergamot & Jasmine Essential Oil These salts have many health benefits attributed to them, the soothing effect on irritated skin is widely known, as is using the salts as a relieving soak for tired muscles. These salts contain essential oils of Bergamot, Jasmine and Chamomile to uplift, refresh, soothe and replenish the mind, body and spirit. Buy Now #25 Thermos stainless steel Travel Mug, Rose Gold The Thermos vacuum insulated travel mug will look just as good in your kitchen as it does out and about, with its clean lines and metallic colouring. Thermos vacuum insulation technology keeps your drinks hot for 9 hours or cold for 20 hours and the stainless steel interior and exterior is highly durable and easy to clean. Buy Now I’d love to know, which gift on this list would love to receive? And what’s the best present that someone has gifted you? As always share in the comments The post GREATEST HEALTH AND SELF CARE GIFTS TO IMPROVE HER WELL-BEING appeared first on Holistically Lizzie. View the full article
  8. TOP 10 BEST VEGAN & PLANT-BASED NUTRITION BOOKS TO RADICALLY IMPROVE YOUR HEALTH Whether you have been on a vegan diet for a while or you are simply just curious, one of the MOST important things that I encourage you to do is to educate yourself as much as possible. The books recommended are the best vegan nutrition books I have personally studied in depth and are based on WHOLE FOOD PLANT BASED NUTRITION. By sticking to a whole food plant based diet you can see results such as: Weight Loss Improved Health Glowing Skin Long lasting results Suggested: LIFE CHANGING BENEFITS OF GOING VEGAN THAT WILL BLOW YOUR MIND If you don’t know what the difference is between a vegan and plant-based diet, you can read this post here. So if you are dealing with a health issue or you simply want to eat the best way possible for vibrant energy, glowing skin, easy weight loss & disease prevention then these vegan nutrition books will give you all the tools, data, and meal plans that you need. This post contains affiliate links, which means I receive a small commission, at no extra cost to you, if you make a purchase using this link. The Best Books for Vegan and Plant-Based Nutrition When I first started a plant-based diet, I did PLENTY of research beforehand. As a nutrition coach, I wanted to make sure the diet I advocated it was nutritionally superior. I have done tons of research not just into vegan nutrition but also animal consumption nutrition. I believe before giving nutritional advice, it’s important to understand the other side of the spectrum before making assumptions. These books have been written after years of research by medical physicians, surgeons or nutritionists. They contain data that reflects numerous and nutritionally accurate studies. Why do vegan diets fail? One of the main reasons many people can’t stick to veganism is because they lack the knowledge and reasons to keep them motivated on a plant-based diet. Many people fail at vegan diets because you: Start a vegan diet, only to find it too hard and give up. Get bored with food choices and always stick to the same meals. Don’t know if you are eating enough or even too much. Are unsure whether you are eating the right foods without getting any nutritional deficiencies. Please don’t believe that a vegan/plant-based diet is nutritionally poor or that you might be missing out on vital vitamins and minerals. There are studies after studies that prove that eating a whole foods plant-based diet is the healthiest diet to live on and to thrive on! How vegan and plant-based nutrition books have helped me Personally, I don’t think I would have stuck to a plant-based diet if I hadn’t had all the nutritional information available to me. It’s been a constant stream of motivation and encouragement for me to stay on track. And I’m so glad I have! You can read about the positive changes that happened when I switched to a plant-based diet here Why do people get fat and sick? The standard American Diet, appropriately named the SAD for short promotes obesity, makes us sick and kills more people by the day. Why? Because the animal, dairy and egg industries are very lucrative and pump lots of money into government bodies to promote an animal-based diet. If you’ve heard conflicting advice it’s because animal, dairy and egg industries form studies that are inaccurate and show that animal consumption can be beneficial to health. We LOVE to hear good things about our bad habits. That’s why many ‘experts’ hold on to these inaccurate studies and base ‘diets’ on them. People then get more sick and obese so they find another ‘diet’ to go on that promises results. Enter yo-yo diets If you finally want to end your battle with dieting then going plant-based is the only way to go. Not only is it scientifically and nutritionally backed. But its the only sustainable and realistic way to eat for long-term weight management and superior health. As a side benefit, eating a plant-based diet is the most optimal for the planet and helps save millions of animals every day. Best vegan 7 plant-based nutrition books for easy weight loss, superior health, glowing skin & increased energy. #1 The China study: Most Comprehensive Study of Nutrition Ever Conducted & the Startling Implications for Diet, Weight Loss & Long-Term Health Overview: You can dramatically reduce your risk of cancer, heart disease, and diabetes just by changing your diet. More than 30 years ago, nutrition researcher T. Colin Campbell and his team at Cornell, in partnership with teams in China and England, embarked upon the China Study, the most comprehensive study ever undertaken of the relationship between diet and the risk of developing a disease. What they found when combined with findings in Colin’s laboratory, opened their eyes to the dangers of a diet high in animal protein and the unparalleled health benefits of whole foods, plant-based diet. Other groundbreaking books by T.Colin Cambell include: Whole: Rethinking the science of nutrition, The China Study Cookbook The Low Carb Fraud You can Read Success Stories Here With over 577 Amazon Reviews, mostly 5 stars. There’s no wonder why this book is a bestseller. You can read the reviews for this book here. Buy On Amazon #2 Forks Over Knives: The Plant-Based Way to Health Overview: The #1 New York Times bestseller answers: What if one simple change could save you from heart disease, diabetes, and cancer? For decades, that question has fascinated a small circle of impassioned doctors and researchers–and now, their life-changing research is making headlines in the hit documentary Forks Over Knives. Their answer? Eat whole foods, plant-based diet–it could save your life. It may overturn most of the diet advice you’ve heard–but the experts behind Forks Over Knives aren’t afraid to make waves. Other books in this series include: The Forks Over Knives Plan: How to Transition to a Life Saving, Whole-foods Plant-Based diet Forks Over Knives Family: Every Parents Guide to Raising Healthy, Happy Kids on a Whole Food Plant-Based Diet (This is definitely on my Christmas list!) Forks over knives: The cookbook You can read many of the success stories here Check out the latest amazon reviews here Buy On Amazon #3 How Not To Die: Discover The Foods Scientifically Proven To Prevent & Reverse Disease Overview: Do you have a history of prostate cancer in your family? Put down that glass of milk and add flaxseed to your diet. High blood pressure? Hibiscus tea can work better than a leading hypertensive drug – and without the side effects. Worried about heart disease? Switch to a whole-food, plant-based diet, which has been repeatedly shown not just to prevent the disease, but often stop it in its tracks. In How Not to Die, internationally renowned physician Dr. Michael Greger examines the top causes of premature death – heart disease, cancers, diabetes and more – and explains how nutritional and lifestyle interventions can sometimes trump prescription pills and other pharmaceutical and surgical approaches, freeing us to enjoy better health. Full of practical, actionable advice and surprising, cutting-edge nutritional science, these doctor’s orders are just what we need to live longer, healthier lives. Other books in this series include: How Not to Die Cookbook: Over 100 Recipes to help prevent & Reverse Disease With over 700 5 star review already, this book is a must-have. You can read the reviews here. Buy On Amazon #4 Eat To Live: The Amazing Nutrient Rich Program for Fast & Sustained Weight Loss Overview: Hailed a “medical breakthrough” by Dr. Mehmet Oz, EAT TO LIVE offers a highly effective, scientifically proven way to lose weight quickly. The key to Dr. Joel Fuhrman’s revolutionary six-week plan is simple: health = nutrients/calories. When the ratio of nutrients to calories in the food you eat is high, you lose weight. The more nutrient-dense food you eat, the less you crave fat, sweets, and high-caloric foods. EAT TO LIVE has been revised to include inspiring success stories from people who have used the program to lose shockingly large amounts of weight and recover from life-threatening illnesses. Other books by Dr. Joel Fuhrman: Super Immunity: The Essential Nutrition Guide for Boosting Your Body’s Defences to Live Longer, Stronger & Disease Free The End of Diabetes: The Eat to Live Plan to Prevent & Reverse Diabetes The End of Dieting: How to Live For Life Fasting & Eating for Health: A Medical Doctors Program for Conquering Disease Eat for Health: Lose Weight – Keep it Off – Look Younger – Live Longer Fast Food Genocide: How Processed Food is Killing us & What We Can Do About It The End of Heart Disease: The Eat to Live Plan to Prevent & Reverse Heart Disease Disease Proof Your Child: Feeding Kids Right Eat to Live Cookbook: 200 Delicious NNutrient-RichFor Fast & Sustained Weight Loss, Reversing Disease & Lifelong Health Eat to Live Quick & Easy Cookbook: 131 Delicious Recipes forFast & Sustained Weight loss, Reversing Disease & Lifelong Health Read Dr. Fuhrmans success stories here To see the amazon reviews, click here Buy On Amazon  #5 The Starch Solution: Eat the foods you love, Regain your health & Lose the weight for good Overview: Pick up that bread! This doctor-approved method lets you keep the carbs and lose the pounds! Fear of the almighty carb has taken over the diet industry for the past few decades–from Atkins to Dukan–even the mere mention of a starch-heavy food is enough to trigger an avalanche of shame and longing. But the truth is, carbs are not the enemy! Bestselling author John A. McDougall and his kitchen-savvy wife, Mary, prove that a starch-rich diet can actually help you lose weight, prevent a variety of ills, and even cure common diseases. By fueling your body primarily with carbohydrates rather than proteins and fats, you will feel satisfied, boost energy, and look and feel your best. Other books by Dr. John McDougall include: The McDougall Plan for Maximum Weight Loss The Healthiest Diet on the Planet The McDougall Program: 12 Days to Dynamic Health The McDougall Quick & easy Cookbook The New McDougall Cookbook: 300 Delicious Low Fat Plant Based Recipes Digestive Tune up The McDougall Plan for Women: What Every Woman Needs to Know to be Healthy For Life The McDougall Program for a Healthy Heart You can read and watch the many success stories here. Read the latest Amazon reviews here. Buy On Amazon #6 Vegan for Life: Everything You Need to Know on How to be Fit & Healthy on a Plant-Based Diet Overview: Are you considering going vegan, but you’re not sure how to start? Are you already committed to an animal-free diet, but are unclear about how to get proper nutrients? Vegan for Life is your comprehensive, go-to guide for optimal plant-based nutrition. Registered dietitians and long-time vegans Jack Norris and Virginia Messina debunk some of the most persistent myths about vegan nutrition and provide essential information about getting enough calcium and protein, finding the best supplements, and understanding the “real deal” about soy. Covering everything from a six-step transition plan to meeting calorie and nutrient needs during pregnancy and breastfeeding. Vegan for Life is the guide for aspiring and veteran vegans alike, complete with an easy-to-use food chart, tasty substitutions, sample menus, and expansive resources. Other books include: Vegan For Her: The Women’s Guide to be Healthy & Fit on a Plant-Based Diet Read the Amazon reviews here Buy On Amazon #7 Proteinaholic: How our Obsession with Meat is Killing Us and What to do About it Overview: An acclaimed surgeon specializing in weight loss delivers a paradigm-shifting examination of the diet and health industry’s focus on protein, explaining why it is detrimental to our health and can prevent us from losing weight. Whether you are seeing a doctor, nutritionist, or a trainer, all of them advise eating more protein. Foods, drinks, and supplements are loaded with extra protein. Many people use protein for weight control, to gain or lose pounds, while others believe it gives them more energy and is essential for a longer, healthier life. Now, Dr. Garth Davis, an expert in weight loss asks, “Is all this protein-making us healthier?” The answer, he emphatically argues, is NO. Too much protein is actually making us sick, fat, and tired, according to Dr. Davis. If you are getting adequate calories in your diet, there is no such thing as protein deficiency. The healthiest countries in the world eat far less protein than we do and yet we have an entire nation on a protein binge getting sicker by the day. See the testimonials here Read the latest Amazon reviews here Buy On Amazon #8 Prevent & Reverse heart disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure Overview: Based on the groundbreaking results of his twenty-year nutritional study, Prevent and Reverse Heart Disease by Dr. Caldwell Esselstyn illustrates that a plant-based, oil-free diet can not only prevent the progression of heart disease but can also reverse its effects. Dr. Esselstyn is an internationally known surgeon, researcher and former clinician at the Cleveland Clinic and a featured expert in the acclaimed documentary Forks Over Knives. Prevent and Reverse Heart Disease has helped thousands across the country, and is the book behind Bill Clinton’s life-changing vegan diet. The proof lies in the incredible outcomes for patients who have followed Dr. Esselstyn’s program, including a number of patients in his original study who had been told by their cardiologists that they had less than a year to live. Within months of starting the program, all Dr. Esselstyn’s patients began to improve dramatically, and twenty years later, they remain free of symptoms. Other Books in this series include: The Prevent & Reverse Heart Disease Cookbook: Over 125 Delicious, Life Changing, Plant Based Recipes Read & Watch some success stories here Check out Amazon latest review here Buy On Amazon #9 Dr Neal Barnards Program for Reversing Diabetes Overview: Revised and updated, this latest edition of Dr. Barnard’s groundbreaking book features a new preface, updates to diagnostic and monitoring standards, recent research studies, and fresh success stories of people who have eliminated their diabetes by following this life-changing plan. Before Dr. Barnard’s scientific breakthrough, most health professionals believed that once you developed diabetes, you were stuck with it–and could anticipate one health issue after another, from worsening eyesight and nerve symptoms to heart and kidney problems. But this simply is not true–Dr. Barnard has shown that it is often possible to improve insulin sensitivity and tackle type 2 diabetes by following his step-by-step plan, which includes a healthful vegan diet with plenty of recipes to get started, an exercise guide, advice about taking supplements and tracking progress, and troubleshooting tips. The Cheese Trap How breaking a Surprising Addiction will Help You Lose Weight, Gain energy & Get healthy The Vegan Starter Kit: Everything You Need to Know about Plant Based Eating Dr. Neal Bernards cookbook for Reversing Diabetes: 150 recipes Scientifically Proven to Reduce Diabetes Without Drugs Breaking The Food Seduction: The Hidden Reasons Behind Food Cravings & 7 Steps to End Them Naturally Read Reviews here Buy On Amazon #10 The Plant-Based Solution: Americas Healthy Heart Docs Plan to Power Your Health Overview: Are you ready to feel better, look better, and heal the planet at the same time? Then it’s time to revolutionize your health from the inside out. The Plant-Based Solution, leading cardiologist Dr. Joel Kahn shows how everyone can cultivate optimal well-being with a whole-foods, plant-based diet. Known as America’s Healthy Heart Doc, Dr. Kahn has already helped thousands of people to prevent and reverse heart disease. But what about other chronic conditions, such as adult diabetes, obesity, gut health, osteoporosis, autoimmune disease, and even low sex drive? It turns out that all these conditions and more can be improved with a plant-based diet–and Dr. Kahn has the evidence to prove it. Drawing from decades of experience, Dr. Kahn brings together a wealth of scientific research and in-depth case studies to clearly demonstrate how you can take charge of your own health. Other books by Dr. Joel Kahn include: The whole Heart Solution: Halt Heart Disease now With The Best Alternative & Traditional Medicine Your Whole Heart Solution: What You Can do to Prevent & Reverse Heart Disease Now Read success stories here Read the Amazon reviews here Buy On Amazon Bonus Book #11 Food over medicine: The Conversation That Could Change Your Life Overview: Nearly half of Americans take at least one prescription medicine, with almost a quarter taking three or more, as diseases such as diabetes, obesity, and dementia grow more prevalent than ever. The problem with medicating common ailments, such as high blood pressure or elevated cholesterol, is that drugs treat symptoms—and may even improve test results—without addressing the cause: diet. Overmedicated, overfed, and malnourished, most Americans fail to realize the answer to lower disease rates doesn’t lie in more pills but in the foods we eat. With so much misleading nutritional information regarded as common knowledge, from “everything in moderation” to “avoid carbs,” the average American is ill-equipped to recognize the deadly force of abundant, cheap, unhealthy food options that not only offer no nutritional benefits but actually bring on a disease. In Food Over Medicine, Pamela A. Popper, Ph.D., ND, and Glen Merzer invite the reader into a conversation about the dire state of American health—the result of poor nutrition choices stemming from food politics and medical misinformation. But, more important, they share the key to getting and staying healthy for life. Read the Amazon reviews here Buy On Amazon What is the Best Book to Read? There’s so much valuable information in all of these books. And truthfully you can completely change your life by reading and implementing any one of these strategies. As your vegan or plant-based journey continues, it’s important to read up and inform yourself as much as possible on the associated health risks eating a meat-eating diet. This will help keep you motivated through the transition period when other people are likely to give up. Don’t quit yet! You will soon experience the results for yourself and will never go back. What is the best vegan nutrition book for a beginner? If you are a complete beginner, I’d suggest reading The Starch Solution and Forks Over Knives. What is the best vegan nutrition book for a skeptic? If you are a complete skeptic of a vegan or plant-based diet Id recommend How Not to Die. What is the best vegan nutrition book if you’re not seeing results? If you want to take your health to the next level, are striving for a very healthy diet or not seeing the results you’d like on a vegan diet then I’d suggest you Eat For Health. What is the best vegan nutrition book for a person who needs medical attention? If you have a chronic health condition and need to take immediate action then Prevent and Reverse Heart Disease & Reversing Diabetes are good choices. The Last Thing You Need to Know about vegan nutrition and plant-based books By eating a whole food plant based diet you can expect to: Drastically improve your health Easily lose weight Feel more energetic Have better hair, skin, and nails Invest in yourself and your education. Your health is EVERYTHING. How you will look, think & feel is determined by the foods you put in your mouth. Think about how what type of life that you will have later on. Do you want to be free from pain and illness or do you want to suffer from various medical conditions and a lifetime of medications and hospital appointments? What vegan or plant-based nutrition books have you read? How have they affected your life? If you know anyone who can benefit from these life-changing books them please share this post with them. If you want more, you can find a whole list of these books and resources such as best family-friendly cookbooks, best vegan podcasts, YouTubers, etc. all for free by entering your email below or signing up HERE. The post 10 BEST VEGAN & PLANT BASED NUTRITION BOOKS TO RADICALLY IMPROVE YOUR HEALTH appeared first on Holistically Lizzie. View the full article
  9. How to break free from sugar addiction and quit sugar for good I’m sure you’ve heard all about how bad sugar is for you. It seems to be all over the news and media these days. Do we need sugar? No, the sugar we need to fuel our cells is glucose. Sugar is made from a combination of glucose & fructose. Glucose is needed by our cells but fructose has to be converted to glucose by the liver in order to access it. There is not one singular chemical process in the body that is needed by sugar. When we eat lots of calories that are high in fructose our liver stores it as fat. Excessive fructose is linked to many illnesses such as: Obesity Diabetes Inflammation High blood pressure Acne Heart disease Dementia Depression Infertility Cancer How does sugar work in the body? When we eat sugar (in the form of healthy carbohydrates i.e. glucose) our bodies send a signal to release a hormone called insulin. Insulin’s job is to get the sugar that’s floating in our bodies into cells, specifically muscle tissue and the liver for storage. However, with processed foods and sugars the process is different. Processed foods and artificial sweetness have fructose in them. Fructose reacts very differently in our bodies. When we consume fructose, Is fruit bad for you? Fructose in processed foods (sugar, sweeteners, cakes, biscuits, ice cream fizzy drinks) reacts very differently than fructose found in whole fruit. Whole fruit contains fiber, vitamins, and minerals and is an essential part of our diet. While some people recommend limiting fruit. In my personal opinion, fruit is an extremely healthful food that can and should be eating in abundance. What are the benefits of quitting sugar? Aside from the obvious health reasons, by quitting sugar you can expect to: No more brain fog Fewer aches and pains Weight loss Mindful eating Increased alertness Reduced anxiety and depression Better health Clearer skin How much sugar do should we have? As little as possible! The world health organisation guidelines have now been halved, recommending that we eat no more than 5-10 teaspoons per day. What about artificial sweeteners? Some of you may think that having artificial sweeteners is a good substitution. The problem with sweeteners is that our bodies have no idea what to do with these chemicals. Sweeteners are usually 100-1000x sweeter than actual sugared so insulin is secreted in large doses, making you feel more hungry, consume more calories and store more fat. Artificial sweeteners are addictive and make you crave more sweets. It messes with our hormones so we don’t receive the signal telling us we are full. Studies that show that rats who were fed artificial sweeteners ate more food, increased body fat and had a slower metabolism in just two weeks than rats who were fed sugar-sweetened foods. It is actually better to eat actual sugar than have artificial sweeteners! Safe sweeteners include: Monk fruit Stevia Rice malt syrup These sweeteners don’t spike your blood sugar as much and are very low/contain no fructose. From a personal point of view, I also use dried fruit (raisins, dates, apricots) and natural sweeteners such as date syrup as they contain valuable minerals, fibre and they taste good. I just don’t go overboard. Tip – stay away from agave nectar, the vegans alternative to honey. Agave is extremely high in fructose containing 70-90%. This is not a health food! Does quitting sugar help you lose weight? Many people have reported losing weight and there is a lot of good evidence that supports weight loss when we quit sugar. Reason 1: By eliminating sugars we naturally eat better, less processed foods overall. This reduces the consumption of excess calories. Reason 2: The impact sugar has on our bodies and most importantly our hormones. One of the hormones greatly influenced is insulin. And by reading above you will know how insulin is a fat storing hormone. What is the best way to quit sugar? The key to quitting sugar (and feeling ok doing so) is to keep blood sugar levels stable. You will also need to eat foods that are nutrient dense to avoid cravings and help with detoxification. The foods must also support your hormones, specifically insulin, cortisol, ghrelin, and Leptin. These are the hormones responsible for regulating appetite, efficient metabolism, and fat storage. Can I quit sugar cold turkey? A lot of people try to quit sugar by going completely cold turkey. However, I think it varies from person to person. Sugar is an addiction. In fact, It has been shown to be 9 times more addictive than cocaine. The sugar industry spends A LOT of time, research and money to find the perfect ‘bliss point’ in our brains that will stimulate us to keep eating the sweet stuff. That’s why going completely sugar-free is the best recommendation. Because you will be withdrawing from an addiction. However, I feel its important to ‘prep’ ourselves before taking on this challenge. And believe me, its a challenge! I always like to do things in a more gentle way, especially when it comes to our health and wellbeing. How to quit sugar plan 1) Decide how long you will quit sugar for. Although you don’t ever need to eat sugar again, there is an initial ‘detox’ period that will happen when you stop eating sugar. Many experts believe it will take about 8-12 weeks for your blood sugar to stabilise and to go through the detox period. What to expect: headaches, pain flares ups, acne, lethargy, and irritability! Usually, detox symptoms last up to a week but it greatly depends on how ‘clean’ your diet is to start with. 2) Clean up your diet. Week 1-2: Remove obvious sources of sugar (added sugar in coffee, sugary cereals, chocolate, fizzy drinks, jams, and spreads). Remove all processed foods, artificial chemicals, preservatives, and sweeteners. This involves correctly reading food labels and basically not eating anything in a box, can, packet or anything ready made. You will also need to be vigilant when eating out and choosing low/no sugar options. Week 2-4: Start to remove hidden sources of sugar. Sugar is lurking in so many places including crackers, pre-made smoothies, and juices, packaged health foods, dried fruit, granola bars, even dairy-free milk. (if you’re still eating a small amount of meat in your diet, sugar can be found in meat slices, processed animal products and added to some cheese) By allowing this transition time your body will be able to adapt better and have much fewer detoxification symptoms. 3) Sleep more Sleeping more, especially through the ‘detox’ period can greatly improve your chances of sticking to a sugar-free diet. When we don’t sleep enough we affect our hormones that control our appetite. Studies show that when we sleep less we turn on the hormone that makes us hungry and turns off the hormone that makes us feel full. That’s why we tend to crave more sweet foods when we’re tired. Get at least 8 hours of sleep per night, particularly in the first week of eliminating sugar. 4) Load up on vegetables (Especially non-starchy) Veggies are rich in fiber which helps slow absorption of sugar in the bloodstream. Adding non-starchy veg to eat with every meal can stabilise blood sugar and help keep your energy balanced. Veggies are rich in antioxidants which can combat detox symptoms helping you cope more easily. See here for a full list of starchy veg includes See here for a full list of Non starchy veg includes: 5) Read labels How to read labels for sugar: Choose foods with less than 5g of sugar per 100g. This equates to one teaspoon Liquids shouldn’t contain any sugar so don’t buy any juices or smoothies that have any sugar. Be careful with “sugar-free” labelling. This may mean that table sugar is removed but artificial sweeteners have been added. 6) Habits and the 3-day rule One of the most common issues that people have is trying to stay sugar free. As with any addiction, the physical craving only lasts a few days in our bodies. This means that the craving thereafter is more habitual than anything. That’s why the first few days are the hardest. However, once you get past those first 3 days you will find your willpower much stronger. This video is an interesting watch for habits and breaking unhealthy habits (LINK) 7) Don’t have it in the house Our environment is the most difficult to control. When we go out we might be tempted by cookies, cakes, and pastries. But our home is somewhere we can have full control. It goes without saying that when we have something in the house we are far more likely to eat it. If this is not accessible to you and something that a partner or kids have in either Get them onboard and eliminate sugar together as a family. Make the food less visible to you. Hiding it away so you won’t have to see it will keep it at bay. 8 ) Eat fat and protein – (particularly for breakfast) When we quit eating sugar we often feel like we are “missing” something. That something should be replaced with protein and fat. Fat and protein (good types) are very satiating and fat particularly gives us a “mouth feel” that we can feel is lacking when we stop eating sugar. What’s more is that protein and fat stabilise our hormones and switches on the hormone that tells us were full. Breakfast is particularly important as our insulin is most sensitive in the morning after a night of fasting. If you start the day with something sugary you will more likely crave sugar for the rest of the day. You don’t need to have excess here but aim to add a portion of healthy fat & protein to each meal. E.G Breakfast: Swap porridge for porridge and maple syrup for porridge with almond butter and hemp seeds. Lunch: Swap a salad and vegetable soup for a hearty salad with roasted chickpeas, avocado, and a tahini dressing. Serve with a lentil soup if still hungry. Dinner: Swap veggie fried rice dish for brown rice, edamame, tofu, loads of veggies and cashews. 9) Eat enough at meal times I ALWAYS see this with women who want to lose weight and have sugar cravings. I know it seems backward but the less you eat doesn’t mean the more you will lose weight. Calories aren’t created equal. The nutrition density of food and how our bodies process them is what matters. If you reduce calories you will simply feel more hungry, slow your metabolism and signal the stress hormone cortisol (linked to increased inflammation and belly fat). I promise that your body will thank you if you start eating until your actually full (not how much you think you should eat). 10) Be careful with caffeine Caffeine is a stimulant and while some people can tolerate small amounts others cannot. For some (including myself) When I have caffeine I lean on to a more anxious state, I get a high followed by a crashing low. The crashing low is what makes us need sugar (or caffeine) to lift us back up again. If you find you’re sensitive to caffeine, avoid altogether or stick to one per day to keep blood sugar levels stable. 11) Exercise Exercise greatly improves insulin sensitivity. It helps to use the glucose in our bodies, reducing the need for excess insulin production. Exercise releases endorphins too that make it easier to make better food choices When we feel good, energetic and already started a good habit we are more likely to follow through on making better decisions. For tips on how to start exercising, watch this video here 12) Supplements There are definitely supplements that can help with reducing sugar cravings. Two of the best are Chromium – fat metabolism and stabilises blood sugar L-Glutamine – Assists with gut health and sugar cravings 5HTP – an amino acid that helps curb cravings The spice cinnamon is also very helpful for reducing sugar cravings. Sprinkle of oats, soups, and roasted veggies or stir into an unsweetened plant-based yogurt Take these supplement throughout your sugar detox (8-12) weeks until the need for sugar has been reduced. 13) Drink water – not juice Hydration is particularly important during detox stages as it helps promote the elimination of waste and naturally reduces cravings. Just one can of fizzy soda contains 6-8 teaspoons of sugar!! But juice isn’t a healthy option either. Juice has been shown to be a healthy addition to our diet but pure fruit juice reacts in the same way in our bodies than drinking a can of soda. If you want something other than water to drink to try a green juice (or even better a green smoothie, loaded with veggies, non-sweetened herbal and fruit teas and fruit infused water) How do I stop myself from eating sugar 14) Plan for emergencies It’s going to happen at some point. The craving is too unbearable or maybe you have got through the detox but still want to live a little and enjoy occasional dessert but you don’t want to fall down the sugar hole. Have healthy treats on hand. This can be things such as low sugar: Energy balls Dessert smoothies Chia pudding Banana oat cookies Healthy baked muffins Oatmeal bars Get a few recipes and try them out! Make it an enjoyable process! If you don’t do this, at some point you will want something and not have anything healthy available. This could backtrack your progress a lot. You can get lots of inspiration for healthy dessert recipes and snacks here. 15) Eat more fruit Contrary to what some others may suggest. I’ve found that eating whole fruit can help reduce sweet cravings. We can naturally satisfy our sweet tooth by eating “sweet” foods such as whole fruit and sweet vegetables (squash, carrots, sweet potatoes). If you eat fruit, try to eat it with protein and fat (or with/after meals) to keep you fuller and your blood sugar levels more stable. Do you have to be sugar-free forever? Personally, I believe in eating a low sugar diet most of the time. I probably eat more sugar than recommended because I eat plenty of fruits and have healthy desserts and dark chocolate a few times per week. I also eat out quite a bit on weekends so I can’t measure how much I consume then but I generally eat low sugar foods (I rarely order a dessert). This isn’t because I feel like I have to but when you eat a low sugar diet, in general, you tend to find sugary foods overly sweet. Being plant-based obviously helps a heap too. It naturally restricts what I eat when I go out. No animal containing desserts and treats for me! I also don’t believe in 100% compliance with anything. I genuinely prefer to have healthy low sugar foods because I crave them and love them and fried processed foods make me feel unwell now. However, it’s not always available to have healthy foods and I would rather go out and enjoy myself with good company and have added sugar on my foods than never go out at all. Conclusion If you find you have an uncontrollable need to eat sugar all the time then I suggest you try a low sugar diet and see how much it affects you. If you relapse and consume sugar then go without any sweet treats for 3 days. Add extra protein, fat, and veggies and let your body recalibrate. It doesn’t have to be all or nothing. That’s very difficult to maintain and very unlikely to achieve. However, following a low sugar diet and taking a little reset every now again when your cravings get the better of you will greatly improve your health, skin, and mood. What’s the best tip you’ve tried that helped with sugar cravings? Leave them in the comments be sure to share this post with anyone you know who struggles with sugar! The post HOW TO BREAK FREE FROM SUGAR ADDICTION & QUIT SUGAR FOR GOOD appeared first on Holistically Lizzie. View the full article
  10. How to make healthy meals quickly when you don’t have time You’ve just come home after a long day of work, maybe the kids need seeing too, maybe the house could do with a clean. You have demands calling you from all directions. “Mum, where’s my Lego?” “Mum, I need help with my homework.” “Mum, what’s of dinner?” Ah yes, and then we have to cook a healthy meal for the family! I know how you feel. I am lucky that I work from home but I also have a toddler to take care of 24/7, a house to run, a family to feed all while being pregnant. It’s exhausting. Our health often come at the bottom of the many to do lists. So, from a personal perspective, how do I manage to always eat healthy? To always have 3 meals (and snacks) that are healthy, nourishing and work for my goals? Today, I will give you my best tips on how to make healthy meals quickly. #1 Plan You absolutely must start planning your meals. Here’s why. Less time. I know it takes a bit of time to plan the meals initially but honestly, it takes so much less time throughout the week nipping to the shops to buy something because there’s nothing in. Money It will save you so much money because you wont need to do multiple shops. Whoever goes to the shops and just picks up only what they need? You can make multiple meals from the same ingredients. This stops you from buying more ingredients for a new meal each night of the week. Decision fatigue Everyday we have decisions we need to make. The problem is that we can only make a certain amount of decisions based on willpower. e.g. I should eat something healthy for breakfast. By the end of the day we start to get decision fatigue and our willpower starts to slip. This is why we find it so hard to make healthy choices when we are third after a long day. It’s just so much easier to give in and have something we know isn’t healthy. Less annoying I get so fed up of having to think every day what we were all going to have to eat. When you plan ahead you know what you are having. What to do Plan what day you will go food shopping Plan what day you will write a food menu for the week BEFORE you go food shopping Pro Tip – I never leave meal planning and food shopping for the same day. There’s limited time to go food shopping so trying to come up with a healthy plan before takes time, which I don’t have. If I don’t have the weekly food plan ready and I buy on impulse I always have to return to the shops at least 2 times that week. For me, Thursday night I do the food menu planning while watching the TV after my little one has gone to sleep. I prefer to make it entertaining so I don’t mind doing it. I write out the following: 3 lunch ideas 3-4 dinner ideas 1 soup 1 salad dressing I then write out day by day what I will eat. (Note that this changes a lot because I may end up going out or there might be something leftover that needs using. But I have my foundations.) I also note if I will eat out that week, for example lunch out on Friday and Saturday. So I know I have 2 meals I don’t need to cater for. Weekends are the busiest time for me and when I don’t want to do any cooking so I always plan something and have it ready before the weekend. You can do the same with whatever days are your busiest. A typical day Breakfast Breakfast for me is either oats or a smoothie so I don’t need to plan that. Lunch Even though I work from home, I nearly always have a salad for lunch. (A ginormous salad that really fills me up) Dinner For dinner, I will have a main meal such as stir fry, curry, bean stew, etc. Snacks I like to make a savoury and sweet snack for the week as I’m starving while pregnant. (Pick one.) Savoury ideas: Soup Hummus and vegetable sticks Crackers and salsa Nut butter and celery Handful of nuts and seeds Sweet ideas: Energy balls Chocolate brownies Muffins Fruit Smoothie Pro tip – If you are not pregnant or breastfeeding or have no existing medical issues, I encourage you to stop snacking and stick to 3 meals per day for better digestion and efficient fat burning. Download this free printable to get you started #2 Keep it simple This may seem way too much to do already but bare with me! We usually rotate the same meals over and over again. Pick your favourites and stick to them. Finding one new meal to cook per week is great for your recipe repertoire and can give your taste buds a kick resulting in a home cooked meal over a takeaway. You don’t need to cook elaborate meals in order to be healthy. In fact, the simpler and quicker is the best option for me and many others. A simple plate of brown rice, warmed kidney beans, shredded lettuce, chopped tomato and diced avocado will do the job. Find meal ideas that you like and find healthier versions of them, (you can find loads of inspiration here on my pinterest boards, don’t forget to follow!) #3 Eat the same meals. This may seem boring but if you make something tasty you don’t mind eating it a few times. For my salad I usually have the same one (adding/swapping leftovers each day) and I eat that all week. For Dinner – I will cook enough for 2 meals worth and rotate them in the week. Sometimes that’s not possible, e.g. I wouldn’t want to cook 2 days worth of stir fry because it might go mushy. But I would chop the vegetables at the same time and have it ready for another night in the week. Pro tip – Choose 1 easy dinner as a back up. After planning, for example, 3 main meals (stir fry, curry, bean stew) I then make note of a super simple meal i can throw together. This could be a microwaved sweet potato, topped with black beans, frozen peas and tahini. This is something I know I can buy in but requires no cooking. #4 Cooking In order to be healthy, you have to be prepared to cook and there’s just no way of getting round this one. If your new to cooking, have a look on Pinterest for inspiration and try one new recipe per week. Keep meals simple with minimal ingredients. The more you cook the easier it will be able to put meals together quickly and easily. #5 Healthy convenient foods Keep a stocked fridge and freezer so that you always have something on hand to throw a quick meal together. Look for healthy convenience foods such as: Soups (add extra beans and some veggies for a filling meal) Frozen vegetables (add to soups, stews and curries) Frozen fruit (add to smoothies, oats and for baking) Hummus/salsa (for snacks, thin hummus with water and use as salad dressing) Healthy fillers such as oven baked falafels #6 Meal prep You knew this was coming. Again, there’s no way of getting round this one. Do you have to prep your entire weeks worth of meals and snacks and have them ready in containers in the fridge? NO. If you are new to food prepping, try doing 3 days at a time. For example, Saturday and Wednesday. Even 2 days at a go is better than nothing. The main point is to always, always, always, have a meal ready for a) your busiest time b) the current day If you don’t have anything healthy ready, guess what? Your probably not going to eat something healthy. My meal prep tips Breakfast – overnight oats are my thing. They are quick and easy and you can make them the night before. I put oats in milk overnight with either chia seeds or flax seed and sometimes some frozen berries. The next day I top it with fruit, nut butter and seeds or nuts. Lunch – buddha bowl. I nearly always have a big buddha bowl. They take 5 minutes to assemble and, are really tasty and keep me full for hours. I include the following: Veggies (as many as you like) At the beginning of the week I chop up a variety of vegetables (carrot, pepper, beetroot, onion) I chop lettuce daily as that needs to be done last minute. Carbohydrates (pick 1-2) Brown rice Quinoa Sweet potato Protein (pick 1-2) A tin or 2 of beans Pan fried tofu Tinned lentils Falafel Fat (pick 1-2) I simply add this last minute. Avocado Seeds Chopped nuts Tahini dressing Additions: Fruit – dried or fresh Spices – paprika, curry, cumin Fresh herbs – coriander, mint, dill Roasted veggies – cauliflower, pepper, broccoli, onions Each day I then assemble everything in a big bowl, top it with some dressing and I’m done. You can also have soup/crackers if you feel more hungry. Dinner – I don’t prep everything but I cook 2 meals at the beginning of the week for my dinners and 2 meals mid week. That way I can rotate these meals all the way through to the weekend. #7 Always add fruit and veggies How to take your healthy up a notch and get quicker results. Whenever you make something to eat, always eat it with a side of vegetables or salad. Choose green vegetables or non starchy vegetables as much as possible. A few days a week, finish your meal with fresh fruit instead of dessert. For example, Bean chilli and sweet potato wedges, served with sweetcorn and a side salad Lentil dahl and rice with steamed green beans Mushroom and beans on toast with a side of grilled tomatoes Don’t make it complicated, a simple side of sliced tomatoes will suffice. End the meal with fresh cut up fruits such as sliced melon, grapes, berries, mango, oranges Frozen fruit can also be used, just thaw out for 15 -20 minutes first for an icy treat. Still need inspiration? Try these quick and easy recipes to get started: Rice Cooker Mushroom Risotto by Sweet Simple Vegan Loaded Mexican sweet potato skins by Deliciously Ella Quick Easy Vegan Ramen by Choosing Chia Creamy red lentil dahl by A Virtual Vegan Some no-recipe suggestions: Baked potato wedges, salad and avocado Tray bake – Combine various vegetables (onions, broccoli, sweet potato) on a tray with spices of choice. Serve with chickpeas and a drizzle of tahini. Mixed salad with assorted vegetables (cucumber, tomato, shredded red cabbage) humous and baked sweet potato with balsamic vinegar. Humous and grated carrot on a wholemeal sandwich, side of salad and an apple. Soup – onion, garlic, leftover veggies, red lentils/tin of beans, veggie stock, and dried mixed herbs. Pour over quinoa. So there you have my best tips for eating quickly and healthy when you have absolutely no time. I know some of these tips requires work before hand but I promise you will save so much time, effort and energy in the week. Not to mention you will feel better, have increased energy and even lost a few pounds! If you liked these tips, let me know in the comments which tip you are going to try this week. What helps you prepare meals quickly? Share below The post HOW TO MAKE QUICK HEALTHY MEALS WHEN YOU DON’T HAVE THE TIME appeared first on Holistically Lizzie. View the full article
  11. WHAT I ATE IN A DAY 20 WEEKS PREGNANT (HEALTHY & VEGAN) I get asked SO many times what do I eat everyday. Although I am breastfeeding (yes still!) and I’m pregnant, I do not think it is an excuse to throw in the towel and start eating rubbish. I had a bad start with my eating habits in my first trimester as I had terrible nausea. Bit of a fancy way to say I ate crap All.the.time. Since the nausea passed I was able to return to my normal eating habits, although slightly modified for my pregnancy. Note that I make the best choices when possible. I do however, give myself platy of leeway, especially on the weekends. I prefer to eat healthily all the time but thats not always possible (especially where I live) Sometimes I want some treats and I don’t deprive myself. I plan my meals every week to save time, money AND to avoid the question “what are we having for dinner tonight” This week I took a lot of recipes from Dr Fuhrman Eat to Live Cookbook which you can get here Here is day 1 in my what I eat in a day while 20 weeks pregnant Sunday BREAKFAST: Smoothie: 1 small banana, frozen spinach, frozen courgette, vegan chocolate protein, frozen cherries (1/2 cup), 1 TBL almond butter, 2 TBL ground Flax seed, almond milk LUNCH: LARGE salad – lettuce, quinoa, chickpeas & mango & chopped veggies (carrot, cucumber, spring onion) 1/2 diced avocado Ceaser dressing from the Eat to Live Cookbook Grapefruit 1 banana & 1 heaping TBL almond butter SNACK 1 Apple Carrot sticks DINNER Ate out at a Vietname restaurant Coconut, tofu & root vegetable curry (This is a very similar recipe) Stir fried spinach Steamed brown rice DESSERT 4 fresh figs Small packet of dark chocolate covered rice crackers NOTES FOR THE DAY: I dont normally go out to eat in the week but I was exhausted from being up for a week with a sick toddler and to be honest, I couldn’t be bothered to cook or to wash the dishes! Dark chocolate covered rice cakes are my weakness! I don’t buy them regularly as I will eat them all. But when I do, I get portioned out packets and enjoy each bite! I am having more treat foods since my pregnancy but I try to not go overboard. My nutrition is still extremely important to me! The more I eat healthy foods, the less I want unhealthy foods. I promise the same will happen to you if you do the same. Do you find this useful? Id love to share more what I eat in a day posts with you. Let me know in the comments if you’d like to see more of these The post WHAT I ATE IN A DAY 20 WEEKS PREGNANT (VEGAN) appeared first on Holistically Lizzie. View the full article
  12. 10 Powerful Reasons Why Women Should Start Yoga Today As a yoga teacher, I can’t recommend yoga enough. There are so many benefits that yoga can offer. From a personal point of view, yoga has helped me through anxiety, chronic back pain, childbirth and getting my pre-baby body back. No wonder I love it. And if you’re after Madonna’s arms, yoga can help with that too! What yoga can do for your body? Yoga has SO many benefits including the ones listed below. What’s special about yoga though is that it works the mind AND the body. Specifically, yoga can still the mind, something I think many of us have problems with these days. via GIPHY How many days a week should you do yoga? Yoga can be fast, slow, strong or relaxing. So you can do a cardio yoga one day, a strength-based another and a slow relaxing one on the weekends. The more you practice yoga the more benefits you will see in your everyday life. Aiming for 3 times a week is a great start! Can you lose weight by doing yoga? Absolutely, in fact, I did a post all about it here Is yoga a good workout? Hell yeah! And anyone who tells you different ain’t doing it right. While some forms of yoga can be relaxing and a great way to improve flexibility and reduce stretch (yin yoga). The styles (vinyasa and ashtanga included) are great for muscle tone and burning calories. How long should a yoga session be? A yoga session can be as little or as long as you want. What’s more important is consistency. It’s better to do 5 minutes every day than 1 hour per week. Can everyone do yoga? Yes, yoga is suitable for all ages and through all life stages (pregnancy, kids, energy, pain, illness, elderly). There really is a yoga class for everyone. What are the main benefits of yoga? Here are the 10 benefits of yoga and why women should do it every day. #1 Yoga increases strength, physical endurance & flexibility all in one workout! Not many workouts can offer that. When we are more flexible, we can activate our muscles better and get a better range of motion in our joints (In simple terms, a flexible body makes our workouts more effective! Yay for less workout time and more sleep said every single mum. #2 Decreases anxiety, stress, and depression. #3 Increases happiness, positivity, improves mental wellbeing #4 Alleviates pain in the body in a safe and gentle way. Neck pain? Theres a video for that. #5 Great for spine care and protects the back from injury #6 Lubricates joints and protects body from injury. Helping you stay supple and strong for the later years of life #7 Corrects bad posture Essential for everyone, but especially us mums. Goodbye back pain from breastfeeding, carrying kids around and doing #althethings #8 Reduces the appearance of cellulite! By helping with lymphatic drainage (getting the waste out your body) improving circulation and boosting immunity in the process POW! SUGGESTED: HOW TO GET RID OF CELLULITE FOR GOOD #9 Stabilises blood sugar by lowering cortisol (the stress hormone) Keeping your hungry moments at bay #10 Helps you lose weight, especially the mum tum. All thanks to the hormone insulin, which is drastically lowered helping you to lose those last few pounds and de-bloat (now theres a nice perk Who wants bonus tips?! #11 Having a baby? Yoga can help with that too. Yoga is fab as it helps stretch out those aches and pains whilst keeping your body strong and stable. Hip openers prepare you for the birth too .. if you know what I mean #12 Yoga fights wrinkles! Yes, it’s true. Ever heard of face yoga? Its a form of yoga that helps the face stay youthful & glowing. Sign me up! #13 Helps tone bingo wings. Yes, we are lifting and carrying kids but toned arms are hard to get! Enter yoga. Yoga over any other exercise has given me defined arms and increased my upper body strength. Wow, 10 amazing reasons why you should be doing yoga. So start today! If you need help getting started, check these video ideas out. YOGA FOR WEIGHT LOSS:10 FREE VIDEOS FOR A TONED BODY 10 AMAZING YOGA YOUTUBE VIDEOS FOR BEGINNERS Tell me, what has been the biggest benefit that you have noticed from practising yoga? Let me know below. The post 10 POWERFUL REASONS WHY WOMEN SHOULD START YOGA TODAY appeared first on Holistically Lizzie. View the full article
  13. 10 Ways To Have A Clean And Organised Home (Even when you have no time!) It’s been shown that a clean and tidy home reduces stress, helps with weight loss, increases productivity and has a direct impact on our mental wellbeing. I confess, I used to be a messy person. Never dirty, but extremely messy. My stuff was everywhere, all- the- time. I never understood because I never liked having mess around me but I never found a ‘method’ that worked for me. Fast forward today and I am such a clean, tidy and organised person! I literally LOVE being organised. Yes I am that annoying person. But it has totally changed my life and I’m not exaggerating. When my home was messy, I felt more stressed, anxious and completely overwhelmed. Since following these 10 steps I have completely changed my habits and I feel more peaceful and calm. #1 Declutter & minimalise I promise, decluttering and minimising your home will improve all areas of your life (no I’m not exaggerating). At least every 6 months go through a selected space (E;G wardrobe) and declutter. Throw out or give away things that you have not used within the last 6 months to 1 year. Any longer than that and you are not going to use those items again. #toughlove Ideas of things to declutter: Clothes, shoes, accesories Kids clothing Kids toys Kitchen utensils and appliances The junk cupboard. We’ve all got one you know what I mean! #2 Organise your new space Only do this after minimising and decluttering your space. Hang up the items of clothes you love. Keep the trinkets on display that will make you happy each time you look at them. #3 Konmari it In her bestselling book, the life changing magic of tidying up. Marie konmarie teaches you how to bring joy in your life through decluttering and properly organising your things. This works so well that thousands of people now use her method and have completely changed their lives- all from tidying up! You can get her amazing book here. In the book she outlines the best way to fold clothes. When you fold clothes this way you will gain more space and you will be able to see everything you have making mornings quicker. My toddlers draw below. Rather than laying clothes flat, I can see everything that she has which is much easier for me and means that she’s not wearing the same clothes over and over #4 Find a space for everything The key to having a clean house is everything must have its own place. Do you find that there is particular area in your house that gets used as a dumping ground? Mine is the kitchen counter. Use storage solutions (see tip below) so that when your putting your things away, you know exactly where they need to go. #5 Clear worktops One of the biggest things that makes a house look instantly tidier is keeping the worktops clear of clutter. I used to have all sorts of papers, pens, hair bobbles and batteries lying around my kitchen counter. My solution? I bought a simple A4 sized tray that fits on my counter. Now everything is in one place and my worktops are clear. #6 Have collecting baskets Ever found yourself going up and down the stairs constantly to put things away?! If so, invest in baskets now! In my house we have a basket in a few areas of the house. I have one in the kitchen where I put in everything that needs to go away down stairs. Through the day instead of placing things on worktops or spending my life climbing the stairs I just use this “collector”. At the end of the day I put it all away in one go. I also have a basket at the bottom of my stairs for the things that need to go upstairs and one at the top of the stairs for things that need to come down. I use these cheap and minimal looking ones (all in white) from IKEA #7 Organise storage If there is one thing you must do for a clean and tidy home, get better storage! Before I moved into my house I used to shove my stuff away in wardrobes or in a big mess in a cupboard and I never knew were things were. When you have sufficient storage you will have a tidy home. If there is one place that is the queen for storage solutions its ikea. And ikea proves that you don’t need tons of space in order to have great storage. #8 Get easy to use cleaning equipment I dont know about you but I never WANT to hoover or mop. But i do it everyday and now I don’t mind it. Why? I have a hand held easy to use hoover that I nip around in the main areas of my home that gets used everyday (kitchen, living room, dining room, hallway, toy room and entrance). I do this daily, it takes 10 minutes. You may thing that a hoover wont make a difference but I promise it does and it will! You’ll find that you are more likely to hoover regularly than if you had to lug around a heavy hoover with cables everywhere. Sounds snobbish but it totally works! #9 Don’t let things build up One of the key things of keeping a clean and tidy home is to keep on top of things on a daily basis. I definitely used to be the type of person that left overhang for the weekend and my house looked like a mess and I felt like I was spending my entire weekend cleaning #livingthegoodlife Now, I tidy everyday. I put things back as I go. I put a load of washing on every day and I tidy my daughters toys away at the end of every day. #10 Have a good night routine I LOVE a good morning routine but having a good night routine can really help set there tone for your day. Imagine waking up and coming down to a clean, tidy home. Imagine how much calmer and less stressed you will be than waking up to dirty dishes and mess everwhere. Here are some ideas to include when the kids go too bed Clean dishes, dry dishes & put them away. The beauty lies in getting them out of sight for the following day. Put dishwasher on Wipe worktops and tables down Tidy bits of a mess that have accumulated in your living room, kitchen and main areas Put dirty clothes in a washing basket Hang up clean clothes. Do not put drape them over a cupboard! #Guilty Tidy kids toys away Want to take it a step further? Get clothes and kids clothes ready for the next day Pack lunches if needed Pack bags if needed Fluff cushions on sofa. I know this one is ridiculous but I love coming down the stairs in the morning and seeing everything looking nice! So there you have it, my best tips to ensure you have a clean, tidy and organised home all the time. Little daily tasks really add up, so start today! What are your best tips to keeping a clean and organised home, especially with little ones around? Leave your best advice in the comments The post 10 WAYS TO HAVE A CLEAN AND ORGANISED HOME (EVEN WHEN YOU HAVE NO TIME!) appeared first on Holistically Lizzie. View the full article
  14. Anti-inflammatory foods. The top 10 foods that fight inflammation Inflammation has been linked to being the root cause of all disease. Studies have shown that inflammation can cause various health issues including: High blood pressure Joint pain Anxiety Migraines Cancer Asthma Alzheimer’s disease There are many ways in how we end up with an inflammatory body, such as: Environmental toxins Stress Poor diet Benefits of an Anti-inflammatory Diet Adding in anti-inflammatory foods in your diet regularly can do wonders for your health and body. You can expect benefits such as: Weight loss Better digestion Less joint or body pain Clearer skin Improved mood What is the best natural anti-inflammatory diet? The best anti-inflammatory diet is one that is removed or low in: Processed and refined foods. Saturated and trans fats Refined sugars Simple carbohydrates Dairy Processed meat Eat an abundance of foods that include: Antioxidant-rich fruits & veggies, Healthy proteins Complex carbohydrates Omega 3 fats Herbs & spices which foods cause inflammation Sugar, artificial sweeteners such as high fructose corn syrup Gluten Vegetable and seed oils that are high in omega 6 Trans fats Processed soy Nightshade vegetables can be problematic for some individuals Caffeine Alcohol It’s important to note that by simply adding more anti-inflammatory foods to your diet will not cure a chronic inflammatory condition. For this, certain foods need to be removed and there must be significant diet and lifestyle changes. But its definitely possible! 10 Best Anti-inflammatory Foods #1 Green vegetables (kale, collards, spinach, cabbage) There’s a reason why green vegetables are top of the list. Green veggies- particularly leafy greens contain high amounts of anti-inflammatory flavonoids and are rich in antioxidants. #2 Pineapple Pineapple contains an enzyme called bromelain which is proven to be a powerful anti-inflammatory. Pineapple eases digestive issues and even improves fertility! #3 Berries Blueberries in particular, are full of antioxidants and are high in vitamin C and K. They help reduce inflammation in brain cells and improve vision. #4 Turmeric Curcumin is the active ingredient found in turmeric. Turmeric is an impressive anti-inflammatory that improves joint pain and actively improves skin conditions. Use with black pepper to increase absorbency. #5 Ginger Known for its abilities to soothe digestive upsets, ginger is shown to reduce inflammation, relieve pain and boost circulation. #6 Nuts and seeds rich in omega 3 (flaxseed, chia seed, walnuts) Contain high amounts of omega 3, an essential fatty acid that greatly helps to lower inflammation in the body. Nuts and seeds improve digestion, lower cholesterol and make your hair skin and nails glowing and strong! SUGGESTED: 9 SIMPLE & EASY WAYS TO IMPROVE DIGESTION #7 Garlic A natural antibiotic boosts immunity lowers blood pressure and even wards off hair loss. #8 Avocado If you want dewy gorgeous skin start eating avocados! Right in omega 3s, fibre and chock full of nutrients. #9 Onions Boosts immunity and reduces inflammation. This humble veggie not only adds tons of flavour but contains antiseptic, antibacterial and antimicrobial properties. #10 Beetroot A blood cleanser that helps to detox the liver. Beetroot fights inflammation, prevents signs of ageing and boosts energy. Supplements Although food sources are preferred and should be included, having a good quality supplement can really take your health to the next level Turmeric (One with black pepper to triple the absorption such as this one) Greens Powder Topical Magnesium Vegan Collagen Best anti-inflammatory cookbook If you are looking for anti-inflammatory cookbooks that have plenty of great tasting, take a look at these top picks. I’m curious, have you ever gone on an anti-inflammatory diet? If so, how did you get on? Feel free to leave any tips or resources in the comments below. The post TOP 10 FOODS THAT HEAL THE BODY AND FIGHT INFLAMMATION appeared first on Holistically Lizzie. View the full article
  15. Today’s post is how to have a healthy pregnancy specifically in your second trimester. There’s also a video for this post which you can watch here: SUGGESTED: How to have healthy pregnancy: 1st trimester tips I’m sure many of you can relate to being relieved that the first trimester OVER! As you’re energy stats to increase and you can start making better food choices, the second trimester is the perfect time to take your health up a notch. 9 ESSENTIAL STEPS TO HAVING A HEALTHY PREGNANCY IN YOUR SECOND TRIMESTER GET OUT and WALK Get out and about as much as you can, go for walks and just get outside. Walking is great through your whole pregnancy But now is the perfect time as its when your likely to have the most energy and when you’re going to feel the most comfortable. It’s also a really good time to do all your baby shopping so get shopping! This is when pregnancy starts to get more exciting and its great preparing for your little one while you’re feeling your best. INCREASE EXERCISE Start to add exercise if you’ve not started already. As you’re feeling better and your strength and energy increase you can increase the intensity or amount of exercise you are already doing. For me, I felt terrible during the first trimester so doing exercise was just an absolute no-go and walking was my absolute limit. In my second trimester, I started to incorporate more exercise. Note that if you haven’t done any exercise before then i suggest speaking to your doctor just to get an all clear that it safe to do so. Try asking for some recommendations or speak to a certified personal trainer that specialises in prenatal exercise. Safe pregnancy workouts in second trimester What exercise can I do while pregnant? Theres lots of exercises that you are able to still do while pregnant. Focus more on lower body strength which will help you prepare you for the birth. Adding upper body strength will give you strong arms to hold your baby (you will need it ) An area often neglected is the core. This is still important to work on to help with the labour and helping your stomach get back to normal after. It will also help with back pain and help support your back during the labour and after your baby is born. Great exercises to include: Walking Yoga Swimming Low impact aerobics Modified strength training Places to find free workouts GOOGLE – “prenatal exercise” “pregnancy workout” PINTEREST- Absolute goldmine of resources. You can check out my entire board on safe pregnancy workouts here (link) YOUTUBE – Here is a post on free prenatal workout videos that you can try today (link) Pregnancy workout DVD DVDs – I tried these two and really liked them. They were quick and effective but not too tiring Also, this one and this one gets excellent reviews on amazon Other recommendations PERSONAL TRAINER – prenatal and postnatal certified PRENATAL EXERCISE CLASSES – a great way to meet other mums PRENATAL YOGA – excellent to focus on body and mind for your pregnancy and birth What NOT to do in the second trimester of pregnancy? Do not push yourself during any stage of pregnancy. When I talk about increasing exercise, the aim is to feel good during and after our workout. Make sure that you can maintain a conversation throughout your workout. Do not do more or set more challenging goals while pregnant. Focus on feeling fit and healthy! EAT IN ABUNDANCE What should I eat in second trimester? Eat a wide range of whole plant-based foods. Focus on eating nutrient-dense foods that supply you and your baby with nutrients. Have a balanced diet and don’t worry about gaining weight. When you have a healthy diet from mainly whole plant-based foods you can eat in abundance. Fill your plate with: Fruits -All Vegetables – All Wholegrains – brown rice, sweet potato, quinoa Increase protein – tofu, tempeh, plant based protein powders, beans, lentils, seeds, nuts Increase healthy fat – avocados, nuts, seeds, tahini, coconut, nut & seed butters What not to eat in second trimester? Avoid as much as possible processed, packaged and nutritionally ‘dead’ foods artificial colourings and flavourings If you are not plant based be sure to avoid the following foods Obviously there will be times, probably more than usual when we eat not so good for us foods and thats totally ok. Its life and you cant eat healthily100% of the time. Just use common sense and eat better foods when possible. EAT THE GOOD WITH THE BAD I hate labeling food as good or bad, but this really helped me throughout my pregnancy and helped me not blow out of control (because I do have quite a big sweet tooth!) Whenever you eat a ‘treat’ food always eat something healthy with it. For instance, you want chocolate. Eat some chocolate but have fruit with it is well. The fruit contains fiber and vitamins and will fill you up more lessening the chance of a full on chocolate binge! DON’T GIVE IN TO CRAVINGS ALL-THE-TIME This will definitely be easier if you already had a clean and healthy diet to start with. Your food preferences WILL change and quicker than what you think. When you eat more of the good stuff you’ll naturally stop craving so much of the bad. Think of a time when you got into a habit of eating one bad thing, then the next day you had that craving and so on and so on until it forms a HABIT. Good news is that you can add new healthy habits just as quickly. In pregnancy there are times when you just think, what’s the point. You feel tired and stretched and you think who cares! Who cares if i eat more cake, no one is going to notice! But thats not the point You are going to get cravings of some sort even if they don’t feel like actual pregnancy cravings (which are a lot more intense). But you know you can have a control over them to some degree. It’s not an excuse being pregnant to just go bananas. via GIPHY You are creating a baby inside you so always remember you want to nourish your baby, that’s the whole idea. Bottom line: Don’t give in all the time because sometimes cravings are not real pregnancy cravings, it’s just because you feel like it. It’s more of an excuse when your pregnant to give in and have whatever you want. Remember that you’re creating that healthy baby and let that be your driving force. ADD HEALTHY ALTERNATIVES This one is so easy to do! When you’re having cravings, think about what you’re craving and just have a healthy alternative. So if you’re craving a bag of fries, or craving chocolate cake, theres tons of recipes, just make a healthy alternative and that way at least your satisfying your cravings and you’re not doing as much damage. Suggested post VEGAN Healthy alternatives to junk food SNACK, SNACK and SNACK SOME MORE Throughout my pregnancy I found that it was really beneficial to snack more often & I encourage you to do the same. Being pregnant takes a huge toll on your body and your energy levels. You will be feeling more hungry, there is no doubt about it. Personally I just couldn’t feel full, no matter what I did. So snack often. Healthy snack ideas Fruit Nuts, seeds Trail mix Energy balls Toast and avocado Humous and carrots Chia pudding Falafel Wrap Coconut or almond yoghurt Smaller portion of main meal Low sugar cereal bars Healthy snacks on the go Have snacks already prepared so you’re not likely to just buy on impulse or just grab something while you’re out because you’re starving. Low sugar cereal bars Vegan protein bars Fruit Trail mix Suggested: Pregnancy Wellness Course: The complete guide to health, fitness & nutrition for a healthy mum and baby TAKE THE PRESSURE OFF With all that said, its so important to enjoy your food and enjoy what you’re eating. You are pregnant. This is a time when it’s so hard on your body, its going through such a massive change. Mentally you’re going through a massive change so just enjoy yourself. It’s not the time to be thinking of how fat you think you look or if you can’t get your body back after the baby. You’re pregnant and creating a life. That’s so much more important! As long you’re being reasonable and sensible and you’re eating as healthy as you possibly can, then you’ve accomplished that goal. EMBRACE YOUR BODY Last but not least, learn to love your body more. There’s far too much pressure on women to get their bodies back after they had a baby. I felt most confident that I ever did when I was pregnant, especially my second trimester because it was the first time when Id really seen my body change. When you feel your baby growing inside of you and kicking, all those exciting things just think your body is an absolute miracle and it’s so amazing to go through this journey. Pregnancy is an incredible journey so love yourself and appreciate your body for what it’s able to do. Go out for a walk, eat healthy, because you CAN and because it’s good for you and good for your baby. Embrace the fact that you’re pregnant and that you’re doing such a brilliant job and how amazing it is to create a life inside of you. SUGGESTED: How to have healthy pregnancy: Third trimester tips If you enjoyed this post, be sure to check out my youtube channel and subscribe so you get notified of all my future videos. The post HOW TO HAVE A HEALTHY PREGNANCY IN THE SECOND TRIMESTER appeared first on Holistically Lizzie. View the full article
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