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Abu Dhabi Woman


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  1. HOW I FINALLY HEALED MY ENDOMETRIOSIS AND GOT PREGNANT NATURALLY….TWICE Having endometriosis controlled nearly half my life. 1 in 10 women are affected with endometriosis and 30-50% of women with endometriosis are infertile. Thats approximately 176 million women in the world! It is difficult to imagine how so many women are affected daily by this debilitating disease. For some women there may be no symptoms of pain. For others (myself included) we experience excruciating pain each and every month. I remember reading threads, forums, websites and many other resources online knowing that there was simply no cure. I just couldn’t accept it. The pain that I endured, seemed unbearable to me. The reality that i would have to live my life like this seemed intolerable. The fact that I managed to heal my endometriosis and birthed two beautiful children naturally is something that means so much to me that I want to share my story in the hope that you too can heal yourself from this awful condition. Because this post is SO long, feel free to skip to any relevant sections which I have subheaded Lets start from the beginning My story HOW I FINALLY HEALED MY ENDOMETRIOSIS AND GOT PREGNANT NATURALLY…TWICE I first noticed I had ‘problems’ with my menstrual cycle when I was having serious pain every time I was due on my period. At the time, I was only a teenager. It seemed strange that my friends didn’t suffer the same way I did. I was always nervous in school that I would leak & blood would show on my school clothes. None of my friends seemed concerned that this would happen to them but my period was so heavy, that even if I wore a ‘super plus, night time’ sanitary towel & a “super plus” tampon, I was still afraid to leak. I was constantly rushing to the toilet. After going to see my ‘helpful’ doctor at the time, I was told that I just had period pains and that every woman has them. ( I felt unheard, as though it was all in my head) This went on for years My doctor explained that as my own mother had suffered heavy periods, I was also likely to have the same. I was given painkillers, and in a polite way, told to deal with it. Over the years, I had no relief. I would miss school, work & eventually college & university with the pain. It was excruciating I would dread the end of each month, knowing what was coming. In a bid to control the pain, I took various hormone replacements. The medications didn’t do anything to help & at times made me feel worse & very anxious. At some point, 7 years later (yes 7 years!!) i went to see a gynaecologist (one that i had seen years previously who had told me to deal with it. She told me I probably have endometriosis and that the only thing left to do was to permenatley stop my periods until i decided to have a baby. I was barely 20 years old! Who knew when I would want to have kids, that could have been another 10 years away (which it was). I asked her if there was anything else I could do. The simple answer was no. I was given no further information. it seemed ridiculous that I wouldn’t have a period for all that time. It didn’t seem normal to me and I’m glad I listened to those instincts. Endometriosis can only be diagnosed by a laparoscopy, which – for the NHS (Government health service in UK) they were unwilling to do. In the meantime I was given an injection that permentaly stopped my periods….for over three years. I hated it. The whole time. It seemed so unnatural The only positive aspect was that I was finally pain free which completely changed my life. The pain management was temporary and it took over 10 years before I was finally able to receive a laparoscopy and confirm my endometriosis. And it still wasn’t easy to get it then! By this point, My symptoms were so severe. I was house bound and had to permanently leave my job. It wasn’t just my monthly cycle that was painful either. My whole abdomen was swollen and looked as though I was pregnant. I was also in excruciating pain, all the time. And I know that in comparison to others, I have it easy. Yet there doesn’t seem to be much awareness. And there is a serious lack of compassion for those suffering. After my laparoscopy, I carried on with various medications and was put through the menopause. Yes you read that right, put through the menopause. Just to clarify, I was in my mid twenties. via GIPHY I was told that this would be a part of my life. My fertility was probably going to be affected and I would have to endure multiple surgeries throughout my life. I was heartbroken. It seemed like nobody cared. Nobody understood the pain and difficulty it caused me Years later The most devastating part of my endometriosis journey was when I realised I wanted a baby and I didn’t think I was able to conceive. My fertility, like other endo sufferers, was most likely affected from scar tissue. Plus, I literally couldn’t stop my hormone replacement. My menstrual cycle was so messed up that it would cause too much pain and to go without treatment My lifestyle was at this time .. I was already an avid nutrition nerd. I had multiple qualifications in various nutrition, health & exercise practices. I had tried & tested multiple diets over the years, slowly finding what was working well for both me and my clients. I was working as a holistic health coach and personal trainer helping other mums get fit and healthy. When I wanted to conceive I thought I was super healthy and that there wouldn’t be any issues. I was ‘clean eating’ had barely any processed foods, a lot of protein powder, low carbs, no sugar and exercising everyday. A typical paleo style diet. I was pescatarian but only ate fish on occasion. I had a lot of eggs, yoghurt & other ‘healthy vegetarian choices’ I should have been the picture of health. However, this wasn’t the case. I was full of acne, I had serious sugar cravings which i was always trying to fix with healthy treats & protein smoothies. The other thing was that my endometriosis was still controlling a large portion of my life Thats when I started getting acupuncture and getting rid of toxins and drinking super green smoothies daily (more on this later). I initially did this because I wanted to eliminate my painful cystic acne. Luckily, I found out about veganism and I started to transition my diet from a paleo diet to a plant based one. The low carb approach clearly wasn’t working that well. You can read the best nutrition books that I suggest here By this point, I ate hardly any fish. Meat had been out of my diet for a long time already. The only thing left was dairy & eggs. I didn’t think i was consuming much but after going vegan I realized i was having way more than what I thought. After educating myself on how a vegan diet was optimal for health and realizing that nearly all my favorite things to eat were vegan already I decided that I would go all in and change my diet overnight. if you’re currently vegetarian and think its still healthy I encourage you to read these books and watch this short video I won’t get side tracked and tell you how amazing it was when i switched my diet over. You can read that here Ill stick to the topic, which is how i healed my endometriosis. So did a vegan diet cure my endometriosis? Honestly it’s such a huge topic and I tried so many things that I can’t put it all down to that. However, I am sure that i wouldn’t have healed it if i hadn’t changed my diet – I mean, it hadn’t worked before, but it worked after. I truly believe that going plant based along stopped my endometriosis from returning and spreading I also believe its what helped me get pregnant How a vegan diet can heal endometriosis first let me say that endometriosis is a curable disease. No matter what you have been told before What a relief to hear that right! In eastern medicine, endometriosis is curable and it doesn’t involve going on medication and having multiple surgeries for the rest of you’re life! In the west we view illness and disease differently. Many health professionals are specialists in particular areas (gastroenterologist, endocrinolgist, cardiologist) When we look at the body as a whole, an interconnected system we can see that everything is interlinked. Not one part of our body works independently. Thats why we must find the root cause of illness and look at the body as a whole. Thats not to say that specialist medicine doesn’t work because it absolutely does and I think there’s a place for western medicine. However, I think it is usually better suited to acute & emergency situations (surgery etc). The issue lacking in modern medicine is not addressing the root cause of disease, simply putting a band aid on it and treating symptoms. So how can we treat the body as a whole? First we must understand what endometriosis is What is endometriosis? According to live science “ Endometriosis is a medical condition that occurs when the lining of the uterus, called the endometrium, grows in other places, such as the fallopian tubes, ovaries or along the pelvis. When that lining breaks down, like the regular lining in the uterus that produces the menstruation, it has nowhere to go. This causes cysts, heavy periods, severe cramps and even infertility. The endometrial tissue may also grow in the vagina, cervix, bowel or bladder, and in rare cases it may spread to other parts of the body, such as the lungs. Dr sara gottifred, a harvard endocrinologist (& yoga teacher) categorises the different hormones related to endometriosis Lets have a quick look at all the hormones involved and how they work together Progesterone Too little progesterone causes PMS, irregular menstrual cycle, endometriosis, depression & anxiety Too much progesterone causes weight gain, mood swings & breast tenderness estrogen Too much estrogen causes painful, heavy periods, water retention, increased PMS & decreased sex drive§ Too little estrogen causes absent or irregular periods, depression, headaches, fatigue Thyroid Too much estrogen causes too little thyroid function. To little thyroid function can drop progesterone levels exasperating PMS Cortisol high cortisol levels have a greater affect on estrogen and progesterone. High cortisol also blocks progesterone receptors causing progesterone levels to plummet What I did to heal my endometriosis This is a lost of things that I did on my journey to healing my endometriosis. Note that I didn’t set out to heal my endometriosis. I was simply trying to eliminate other health issues (cystic acne, depression & gut issues) Healing endometriosis was simply a side affect as my body became more balanced. #1 Acupuncture Accupuncture works by stimulating the nerves system. Acupuncture was the ONLY way I managed to get off my hormonal medications. Note that I hadn’t gone plant based at this time so maybe this wasn’t the only way to come off medication. Also note that is it ESSENTIAL to get an excellent acupuncturist, not just you’re average Jo! #2 Cleansed my body to eliminate heavy toxins I added a hella lot of vegetables to my diet. Fiber is crucial for endometriosis. Fiber helps to excrete excess estrogen (along with cholesterol) out of the body via feceas. #3 Green smoothies Almost daily. I added lots of veggies & included superfoods such as this one #4 Came off all hormonal treatment #5 Yoga & Meditation Not daily but on a regular basis #6 Cut caffeine consumption As an avid English tea drinker, I went down to one cup of tea or coffee per day only. And drank loads of herbal teas #7 Reduced stress I get that this is so difficult to do. What helped me was reading through various books on personal development. Simply changing how you react and view difficult situations in life can have a dramatic shift on stress levels. This was the first book that opened my eyes about this concept and its totally transformed my life and how I view things #8 Eating a whole food plant based diet You can learn how to start a healthy whole food plant based diet here #9 Reduced toxins in the home I swapped chemical house cleaners for natural cleaners, vinegar & lemon #10 Reduced toxins in the body I stopped using chemicals on my skin. The skin is the bodies largest organ. Whatever you put ON TOP of your body will ultimately end up IN your body. For natural body care, here’s what I did (and used) HAIR/FACE/BODY Coconut oil all.the.time. I used this on my hair & my body (but not my face as it increased my acne) HAIR Natural Haircare(shampoo & conditioner) My skin was in a terrible state after being on so many hormonal medications over the years. These were THE best products I tried. They literally made a difference in my skin when nothing else worked. My skin was noticeably clearer within one week! FACE Facial cleansers I alternate with this one (great for acne prone skin) and this one (great for sensitive and dry skin and it smells amazing!) Facial moisturisers Daytime (for acne prone skin) Daytime (for dry and/or, sensitive skin) Nighttime (for acne scars & discoloration) Nighttime (to smoothie wrinkles & plump skin) I also LOVE LOVE LOVE this organic facial oil. It leaves my skin dewy looking without bringing me out in acne and it smells divine! BODY Body Wash I love these lavender and peppermint body washes that are made with organic hemp, olive and coconut oils. They are full of natural ingredients so they are gentle enough on kids. Whats even better is the price! They are such a bargain! PERFUME I stopped using perfume & opted for natural essential oils such as these gorgeous smelling ones. I just love this women balance aromatherapy blend which promotes calmness and helps to balance menstruation I also seriously limited the amount of makeup I put on. Lipstick has some of the worst chemicals for disrupting hormones! Yikes! Whenever you use makeup go for products which contain the most natural ingredients Other tips Some tips and tricks I learnt along the way that I would encourage others to do when healing their own endometriosis 1. Limit caffeine. Caffeine distrusts cortisol levels. Limit caffeine to 1 cups of tea or coffee per day if necessary. Choose herbal teas that lower cortisol and promote relaxation. this tea also works well with balancing hormones The exception is this amazing coffee which contains medicinal mushrooms – not the ones that get you high;) Mushrooms are nutrient power houses. This coffee gives you a natural energy boost and is rich in nutrients, leaving you fresh and focused – minus the anxiety For coffee lovers, this is the one for you. I promise you will love it! 2. Take herbal supplements. The following supplements can be helpful for balancing hormones Vitamin B12 vitamin D supplement if you can’t get adequate sunshine levels. A vegan DHA supplement can help alleviate PMS Magnesium, always get a topical magnesium selenium – you can get your daily amount by eating 1 brazil nut daily probiotics Good quality multi vitamin 3. Practice abdominal massage To improve blood flow and increase lymphatic drainage 4.Use non toxic sanitary products So important to hormonal health! l researched this menstrual cup later on and wish I had started using it sooner The detox period when I first started healing myself from endometriosis it was a gradual process (because I didn’t plan on healing my endometriosis. Instead I was trying to heal my body from other health complaints. The more vegetables I ate and green smoothies I drank the more I detoxed my body. I actually had quite severe detox symptoms even though I was on a very clean and healthy diet. Detox symptoms included diarrhoea cystic acne general low mood dry brittle hair that constantly fell out I was also an emotional rollercoaster I didn’t know I was detoxing at the time, it’s only when I look back when I realised with all the steps in place that’s exactly what I what was happening. Now I know that that’s what was happening and even though the detox symptoms were very unpleasant, I would still do it all over again. However, I wouldn’t do it in a gradual approach, I would go ALL IN. The longer the detox, the longer the process of healing My mistakes Not going plant based sooner Eating too high protein/high fat and low carb The result So what happened? It took at least 2 years until I felt like my body had stabilized. It took this time for me to completely transition to a whole food plant based diet. However coming off medication & healing my acne and other issues were gone in a matter of weeks. I was also able to conceive naturally and very quickly. In fact I was able to get pregnant after 1 month of trying! And to top it off, it happened again the second time round! Can I heal endometriosis faster? Absolutely! I don’t want you to be put off with 2 years! Im sure if you did what took me 2+ years to learn straight away you would have fast results.Thats just how long it took me to realize what to do and to completely heal my body, not just from endometriosis. In conclusion I know how painful and how difficult endometriosis can be and I wish I had found the post like this years ago. It would have saved me so many tears. Having reassurance that endometriosis can be cured and that it doesn’t have to control your life was life changing for me. I hope you find relief, optimism and useful information in this post. If you know anyone who is going through endometriosis then I encourage you to share this post with them. I would have done anything to have read an encouraging post like this when I was in the thick of it all. I want to end this with a quick disclaimer, I am not suggesting that I know for certain that everyone can be healed from endometriosis 100%, I have no way of knowing this. What I do know is that we are the only species on the planet that has health conditions that are a result from diet and lifestyle When our bodies are in balance, illnesses and disease cannot spread. I know that this has been an extremely long post but endometriosis ruined so much of my life that I think you deserve special attention If you would like to know anything else, please feel free to leave me a message in the comment section below how i healed my endometriosis and got pregnant naturally The post HOW I FINALLY HEALED MY ENDOMETRIOSIS AND GOT PREGNANT NATURALLY…TWICE appeared first on Holistically Lizzie. View the full article
  2. Essential Vegan Nutrition Guide: Everything You Need To Be A Healthy Vegan When I first went vegan I googled everything there was to know about veganism like a crazy woman! As the only vegan (at the time ) in my family and with a solid background in nutrition, I wanted to make sure that I was fully prepped before my big “announcement” I first went vegan because of the health benefits. And after studying (and trying) SO MANY DIETS and ways to eat over the years I felt like I had found something that was exactly what I was looking for. It sounds crazy, but maybe you can relate. I was so fed up of going from diet plan to another, ALWAYS trying something new and never feeling fully satisfied. I always had an intuition telling me it wasn’t quite right. When I fell into veganism I felt like everything had fallen into place. I just knew that it was the right way to eat for me. And boy am I glad I did it! And even though they’re a million different ways to eat vegan, I go with science, my knowledge and experience and also my own judgment. When considering a vegan diet, you may be asking a few questions: Can I actually get all the vitamins, minerals, protein and other essential nutrients from only eating plant foods? Am I going to lose weight? Will my hair will fall out? Can I become really healthy (because you’ve heard a lot of stuff saying it isn’t)? Does it require strict regulations? Is it something that one day your family will get on board with? Is it safe for your family and throughout different life stages? Am I going to get enough protein? Will it WORK and can it be sustained for the rest of my life? Although I’ve written several posts on vegan nutrition, weight loss, and benefits on a plant-based diet, think of this as a Vegan Nutrition for Dummies. What exactly do you need to know before starting a vegan diet? Vegan Nutrition Basics For Beginners Why should you eat more plants? Research shows that a diet filled with whole plant foods length lifespan treats obesity and decreases or in some cases reverse common illnesses such as high blood pressure, type 2 diabetes and heart disease. The British Dietetic Association confirms that a plant-based diet is healthy and suitable for all stages of life. Is It Healthier To Be Vegan? The short answer, it depends. Of course, eating a vegan can be extremely beneficial. In fact, I believe it to be the most healthful diet we can consume. But just by not eating meat in our diet, doesn’t make it a healthy diet either. A vegan diet can be filled with processed food, just the same as a SAD diet. Vegans can still suffer from health issues, being overweight & a shortened lifespan. But, when done right, a whole foods vegan diet can give the following benefits: Weight loss Improve cardiovascular health Decreased risk of developing type 2 diabetes, cancer, and heart disease Increased energy Improves kidney function Clear skin, strong hair, and nails Improved mood There’s a big difference between a vegan and plant-based diet. A person may go vegan for a variety of reasons including health, animal welfare, and environmental impact. A vegan will adopt veganism in all aspects of their life including clothes and skincare. A person who adopts a plant-based lifestyle is primarily doing it for health reasons they may still choose to wear non-vegan items of clothing, consume honey and other non-vegan items. You can still be vegan and adopt a whole foods plant-based diet. That way you are able to be vegan but ensure you are eating a high nutrient dense diet. A well-balanced diet is essential for optimal health, sustainable weight loss, increased energy and longevity. What foods do vegans eat? A healthy and balanced vegan diet should contain the following: Fruits and vegetables – Eat a wide range of colourful fruit and vegetables every day. Eat more vegetables than fruits. Aim for 4-6 portions of veg and 3- 4 portions of fruits daily Legumes – beans, lentils, tofu, tempeh, soymilk, soybeans, peanuts Healthy fats – avocado, nuts, seeds, coconut, cold pressed oils Starches – sweet potatoes, yams, white potatoes, squashes Grains – whole grain rice, quinoa, amaranth, millet, couscous, freekah, pasta Little sweeteners: maple syrup, coconut sugar, date syrup & other natural plant-based sweetness are better choices What nutrients are lacking in a vegan diet? Vitamin B12 – RDA 2.4mcg V A common nutrient missing in a vegan diet is vitamin B12. B12 actually comes from a bacteria, animals ingest this bacteria when they eat soil. We used to be able to get vitamin B12 from fruits and vegetables but our soils are depleted of nutrients now, so even non-vegans should supplement. BENEFITS: B12 increase energy levels, support brain health, boosts mood and promotes healthy skin and hair. Symptoms of B12 deficiency fatigue poor memory tingling depression dizziness hair loss dry skin eczema acne Vegans can get vitamin B12 straight from the source by getting a high-quality B12 supplement (LINK) Omega 3 DHA & EPA – RDA 1.6g for men, 1.1g for women BENEFITS: Omega 3 supports healthy brain tissue, eye health, fights anxiety and depression, improves joint pain and fights against autoimmune diseases. The SAD is very high in omega 6 which is pro-inflammatory low in omega 3 which is anti-inflammatory. The ideal ratio should be 2:1. There are concerns about a lack of omega 3 fatty acids on a vegan diet, but they can be easily obtained through a healthful diet. Vegan foods highest in Omega 3 include: Flaxseed chia seed hemp seed walnuts Dietary algae supplement (LINK) microalgae Vitamin D – RDA 600-100IU Vitamin D acts more like a hormone than a vitamin. we can get vitamin D from direct sunlight but if you live in a cold dark climate, pregnant or breastfeeding you may need to supplement with extra. BENEFITS: Adequate Vitamin D enhances the immune system, relieves joint pain & headaches, facilitates healthy hormone production, reduces the risk of developing cancer, type 2 diabetes, kidney disease, and cold and flu. Vitamin D is found in: sunlight fortified foods such as milk, cereals, soy products, and orange juice mushrooms Calcium – RDA 1000mg BENEFITS: Regulates blood pressure, improves kidney health, prevents diabetes, supports bone and joint care. Plant-based calcium sources are absorbed better by the body than animal sources. Foods high in calcium include: tahini sesame seeds tofu soybeans figs oranges kale collard greens broccoli almonds Iron – RDA 18mg Women typically need iron more than men due to menstruation and pregnancy. BENEFITS: Prevents anemia, helps brain functioning, boosts energy levels, improves mood, supports immune function Foods high in iron include: cashews tempeh dried apricots chickpeas kidney beans lentils swiss chard spinach pumpkin seeds Zinc – RDA 15mg BENEFITS: Balances blood sugar, improves fertility, reduces acne and scarring, fights depression, heals wounds. Foods high in zinc include: pumpkin seeds pinenuts walnuts chickpeas kidney beans lentils oats cacao powder and nibs Iodine – 150ug BENEFITS: Important for healthy thyroid function, powerful detoxifier, promote weight loss, healthy clear skin. Foods high in iodine include: sea vegetables – kelp, pulse, nori iodised salt Do vegans live longer? On average vegans and vegetarians live longer and experience fewer health problems as they age. Studies show a strong correlation to many diseases and a significantly shortened lifespan the more animal produce is consumed. What are the health risks of becoming vegan? How do vegans get enough nutrition? getting enough calories eating a diet high in nutrient density consuming a wide range of whole plant-based foods eating a diet that’s hormonally optimal What are the benefits of being vegan? increased energy clear glowing skin stronger hair and nails better athletic performance (link to athletes) reduced or eliminated health conditions Suggested reading: 10 life-changing benefits go going vegan that will blow your mind Do I need to count calories or macros? There is quite a debate about how many calories a person needs to eat. Unfortunately, it depends from person to person. Age, gender, pregnancy and other changes in our life can affect how much food we need to consume. A plant-based diet is naturally low in calories. For those wanting to drop a few pounds, it will be much easier to do as you will need to consume a high quantity of produce. You don’t need to count calories and macros when you eat a wide range of whole plant foods. Just eat when you’re hungry and stop when you’re full. Your body weight and hunger levels will adjust and go to its natural set point. Do vegans have to take supplements? It’s recommended to get enough protein, fats, carbohydrates, essential vitamins and minerals by eating a high nutrient plant-based diet. However, due to poor soils, toxins in our food and environment and lack of essential sunshine, it’s important for everyone to take the following: multivitamin vitamin D probiotic DHA Do vegans lack protein? The protein myth If you eat enough calories from a wide variety of whole plant-based foods you will get enough protein. Protein is found in many plant foods such as nuts beans tofu legumes grains vegetables Animal protein has been linked to cancer kidney disease osteoporosis cardiovascular disease type 2 diabetes On average, vegans still get 70% more protein than what is required every day. As long as you are eating enough calories you will get enough protein. Is a plant-based diet good for you? Suggested Reading: 10 Best Vegan and Plant-Based Books To Radically Improve Your Health Vegan nutrition chart There are many different vegan nutrition charts to choose from, each with their own recommendations based upon which vegan ‘diet’ you choose you to do. Here are some examples: Drfuhrman.com Veganeasy.org Veganfoodpyramid.com You can even get a vegan nutrition wall chart that I think is amazing to have something visual to help understand vegan nutrition. This one looks especially good for kids! Ready to go vegan? It’s very important to keep learning! The more you know how much better being a vegan is for your health, the planet and the environment you’ll never look back. If you’re stuck where to go next, try reading these incredible vegan plant-based nutrition books One of the best ways to put everything in to practice is to create recipes that are affordable, convenient, and taste great. You can find a great selection that even kids love here Id love to know what has helped you go on a vegan diet or what made you decide to look into veganism/plant-based diet. Let me know in the comments. The post ESSENTIAL VEGAN NUTRITION GUIDE:EVERYTHING YOU NEED TO BE A HEALTHY VEGAN appeared first on Holistically Lizzie. View the full article
  3. 25 HEALTHY & DELICIOUS NO BAKE VEGAN ENERGY BALLS Do you crave something sweet after dinner? Feel like a lil summon summon at 3pm to give you a bit of an energy boost? For AGES I was trying out different ‘treats’ that would help combat my sugar cravings. (I used to be a serious sugar monster) But since removing nearly all refined sugar from my diet I wanted something that was going to satisfy my sweet tooth – without spiking my blood sugar. Why is it important to keep your blood sugar stable? Our blood sugar rises and drops when we eat. When we eat refined carbohydrates (pastries, donuts, cakes, biscuits & white bread) our blood sugar rises drastically. We get a sudden burst of energy. However, what comes up…. must also come down. Soon after eating these types of foods we have a huge drop in our blood sugar. This makes us EXHAUSTED, IRRITABLE & STARVING. Instead, we want to keep our blood sugar levels stable. By keeping our blood sugar levels stable we keep our energy levels stable and we keep the hangry monster at bay! We do this by using whole unrefined ingredients and whole plant sources of sugar (from dates and other dried fruit). Hence the name energy balls Back to the balls. The thing that kept me on a healthy sugar-free path wasn’t just the sweet taste. I also wanted something quick and simple. Since becoming a mum, my life depends on quickness! Yes, brownies, donuts, and other healthy treats are amazing. BUT for us mamas out there, the faster we can do something the better! The other great thing about energy balls is how simple they are. You don’t have to cook anything, you don’t have to have lots of fancy ingredients. You just need a food processor & 5 minutes and you’ll end up with a whole stash of energy balls that can last weeks (or in my case days). They’re also a fantastic healthy snack for kids! How long can you keep energy balls? It depends on what the balls are made with. If they contain fresh fruit or chocolate they will perish quicker. Energy balls made with dried fruit & nuts will last a long time. There is a great way to get around the shelf life and that’s by putting them in the freezer. Can you freeze energy balls? Yup! Energy balls can be frozen, I much prefer them frozen. You can either eat them straight out the freezer or wait a few minutes for them to lightly thaw. Are protein balls good for you? There are lots of different types of energy balls. High protein, low fat, nut free, etc. Some high protein ones contain protein powder which makes them higher in protein than others. But nuts, seeds & coconut are also a great source of healthy plant-based protein so they are already ‘protein balls’ without adding anything else. Can you make low-fat vegan energy balls? If you’re trying to reduce your fat intake you can also sub the nuts, seeds or coconut for oats, quinoa or another grain ground into a flour. Heres 25 healthy & tasty no-bake vegan energy balls #1 Almond Butter Energy Balls (Paleo, Vegan, GF) by The Work Top Get full recipe here: https://www.theworktop.com/breakfast-brunch-recipes/almond-butter-energy-balls-paleo-vegan/ INGREDIENTS 3/4 cup almond butter 1/4 cup maple syrup 1/4 cup coconut flour 2 tablespoons ground chia seeds 1/2 teaspoon ground cinnamon #2 Chocolate & Peanut Butter Energy Bites by Anna Banana Need a chocolate fix? These chocolate energy balls are perfect! Get full recipe here: https://annabanana.co/chocolate-peanut-butter-energy-bites/ Ingredients 300 g smooth peanut butter 30 g cocoa powder 50 g coconut flour 75 ml maple syrup 1 tsp vanilla bean paste (optional) #3 Energy Balls Medjool Dates by Dinner Mom These energy balls are made with delicious medjool dates Get full recipe here: https://www.dinner-mom.com/energy-balls-medjool-dates-recipe/ Ingredients 8 medjool dates pits removed 1 cup uncooked old fashioned oatmeal 1/2 cup ground flax seed 1/3 cup unsweetened coconut flakes 1/3 cup mini chocolate chips 1 teaspoon vanilla extract 1/2 cup sunflower seed butter (or peanut butter) #4 BLUEBERRY MUFFIN BITES BY FEASTING ON FRUIT Get full recipe here: https://www.feastingonfruit.com/blueberry-muffin-bites/ INGREDIENTS 1/4 cup (65g) nut/seed butter (I used SunButter) 1/4 cup (60g) applesauce 1/4 cup (80g) maple syrup 2/3 cup (70g) coconut flour 1/2 tsp salt 1 tsp vanilla extract 1 cup (150g) fresh blueberries #5 Carrot cake energy balls by Running On Real Food Super healthy energy balls Get full recipe here: https://runningonrealfood.com/carrot-cake-energy-balls/ INGREDIENTS 1 cup (100 g) rolled oats 2 cups (450 g) tightly packed, pitted dates 3/4 cup (75 g, approx. 1 medium carrot) lightly packed, finely grated carrot 1 cup (70 g) unsweetened shredded coconut 1 tsp cinnamon 1/4 tsp sea salt #6 No Bake Energy Bites by Gimmesome Oven Healthy energy balls low calorie Get full recipe here: https://www.gimmesomeoven.com/no-bake-energy-bites/ INGREDIENTS: 1 cup (dry) oatmeal (I used old-fashioned oats) 2/3 cup toasted coconut flakes 1/2 cup peanut butter 1/2 cup ground flax seeds 1/2 cup semisweet chocolate chips (or vegan chocolate chips) 1/3 cup honey or agave nectar 1 tablespoon chia seeds (optional) 1 teaspoon vanilla extract #7 Vegan No Bake Raspberry Energy Bites Get full recipe here: https://cookilicious.com/appetizers_snacks/vegan-no-bake-raspberry-energy-bites/ INGREDIENTS: 1 cup (dry) oatmeal (I used old-fashioned oats) 2/3 cup toasted coconut flakes 1/2 cup peanut butter 1/2 cup ground flax seeds 1/2 cup semisweet chocolate chips (or vegan chocolate chips) 1/3 cup honey or agave nectar 1 tablespoon chia seeds (optional) 1 teaspoon vanilla extract #8 No Food Processor Protein Balls by Nourish Everyday Get full recipe here: https://nourisheveryday.com/no-food-processor-protein-balls/ Ingredients 1 cup peanut butter – smooth, 100%. Or use a different nut or seed butter 1/4 cup honey or another liquid sweetener of choice 1/2 cup rolled oats – gluten free 1/4 cup desiccated coconut 1/2 cup protein powder – I recommend vanilla or chocolate flavour 1/2 cup desiccated coconut EXTRA for rolling #9 No Bake Keto Chocolate Peanut Butter Balls by The Big Man’s World Get full recipe here: https://thebigmansworld.com/no-bake-keto-chocolate-peanut-butter-balls-paleo-vegan-low-carb/ Ingredients 2 cups smooth peanut butter 3/4 cup coconut flour 1/2 cup sticky sweetener of choice 2 cups sugar-free chocolate chips Get the recipe here #10 Low Carb Hazelnut Chocolate Bliss Balls Get full recipe here: https://ketohh.com/low-carb-hazelnut-chocolate-bliss-balls/ Ingredients 100 gms Dark Chocolate- I use 85% couverture 75 gms almond meal/almond flour 50 gms desiccated coconut 50 gms finely chopped hazelnuts 2 tablespoons coconut oil 2 tablespoons cocoa powder/cacao powder or dutch cocoa powder 1 teaspoon vanilla extract 1 teaspoon Erythritol and Stevia blend- optional or to taste- see note A pinch of salt 15-20 whole hazelnuts for centres #11 Peanut Butter Energy Balls by Deliciously Ella Get full recipe here: https://deliciouslyella.com/2016/07/02/peanut-butter-energy-balls/ Ingredients 400g medjool dates 100g of oats 100g of roasted peanuts 2 tablespoons of peanut butter 2 tablespoons of coconut oil #12 Energy Balls With Dates (Low Histamine, Vegan, Nut Free, DF) by Through The Fibrofog Get full recipe here: https://www.throughthefibrofog.com/energy-balls-dates/ Ingredients 1 cup dates 1/2 cup oats (use gluten-free if you are sensitive to gluten or coeliac) 1 tbsp chia seeds 1tbsp pumpkin seeds 1/2 tsp cinnamon tiny pinch of pink Himalayan salt approx. 2 tbsp desiccated coconut optional – 2 tbsp almond butter or sunflower seed butter #13 Chocolate Peanut Butter Energy Balls by Sneaky Veg Get full recipe here: https://www.sneakyveg.com/chocolate-peanut-butter-energy-balls/ Ingredients 250 g dates chopped. Soak for 10 minutes in boiling water if dry 50 g oats 3 tbsp peanut butter 3 tbsp sunflower seeds Pinch of salt optional 1 tbsp chia seeds optional 2 tbsp cacao powder #14 High Protein Cookie Dough by Blooming Nolwenn Get full recipe here: https://bloomingnolwenn.com/high-protein-cookie-dough/ Ingredients 400 g kidney beans, cooked 130 g gluten-free oats 110 g medjool dates (6) 65 g peanut butter 120 g non-dairy milk 4 tbsp cacao powder 1 tbsp vanilla extract 1 pinch of salt chopped hazelnuts or chocolate chips – highly recommende #15 NO BAKE OATMEAL RAISIN COOKIE ENERGY BITES BY TWO PEAS & THEIR POD Simply swap the honey for a liquid sweetener of choice Get full recipe here: https://www.twopeasandtheirpod.com/no-bake-oatmeal-raisin-cookie-energy-bites/ Ingredients 1 cup old-fashioned rolled oats 1/4 cup ground flaxseed 2 tablespoons chia seeds 1/2 teaspoon ground cinnamon A pinch of sea salt 1/2 cup creamy almond butter 1/4 cup honey 1/2 teaspoon vanilla extract 1/4 cup raisins #16 Fruit Nut Energy Bites by The Pioneer Woman Get full recipe here: https://thepioneerwoman.com/food-and-friends/how-to-make-fruit-nut-energy-bites/ Toasted Coconut & Macadamia Nut Ingredients 12 pitted medjool dates 1 cup blanched almond flour 1 cup salted macadamia nuts 1 1/2 cup toasted shredded unsweetened coconut 1-inch piece of ginger (chopped) 1/2 teaspoon lime zest Almond Joy Ingredients 12 pitted medjool dates 1 cup whole raw almonds 1 cup blanched almond flour 1 cup toasted shredded unsweetened coconut 4 Tablespoons unsweetened cocoa powder pinch of sea salt Pulse in 1/3 cup of mini dark chocolate chips at the very end. Spiced Apple Ingredients 12 pitted medjool dates 1 cup whole raw walnuts 1 cup whole raw cashews 2 cups crispy dried apple chips 2 teaspoons ground cinnamon 1/2 teaspoon ground cloves pinch of sea salt Raspberry Hazelnut Ingredients 12 pitted medjool dates 1 cup whole raw cashews 1 cup whole raw hazelnuts 1 1/2 cups freeze-dried raspberries 1/2 teaspoon lemon zest pinch of sea salt #17 Salted Caramel Coconut Bliss Balls By Choosing Chia Get full recipe here: https://choosingchia.com/salted-caramel-coconut-bliss-balls/ INGREDIENTS 1 cup pitted Medjool dates (packed) 1 cup almonds (I use blanched sliced almonds) 1/4 cup unsweetened shredded coconut (+extra for rolling) 1/4 tsp salt These peanut butter balls are great for kids #18 Peanut Butter Protein Balls by A Life well Consumed Get full recipe here: https://www.alifewellconsumed.com/wp-content/cache/all/peanut-butter-protein-balls/ Ingredients 1 cup dry oatmeal – I used quick oats 2/3 cup toasted coconut flakes 1/2 cup peanut butter smooth or chunky 1/2 cup ground flax seeds 1/2 cup chocolate chips or cacao nibs optional 1/2 cup honey or agave syrup – I used toasted coconut agave syrup for that extra flavour 1 tbsp chia seeds 1 tsp vanilla extract #19 Chocolate Peanut Butter Energy Bites by Gimmesomme Oven Get full recipe here: https://www.gimmesomeoven.com/chocolate-peanut-butter-bake-energy-bites/ INGREDIENTS: 1 cup (dry) oatmeal (I used old-fashioned oats, although use gluten-free oats if making this GF) 2/3 cup toasted unsweetened coconut flakes 1/2 cup peanut butter 1/2 cup ground flax seed 1/3 cup honey or agave nectar 1/4 cup unsweetened cocoa powder 1 tablespoon chia seeds (optional) 1 teaspoon vanilla extract, store-bought or homemade #20 No bake chocolate orange protein energy balls Get full recipe here: https://www.nourishyourglow.com/no-bake-chocolate-orange-protein-energy-balls-recipe/ Ingredients 1/2 cup natural cashew butter 3 tablespoons agave nectar 2/3 cup lightly packed all-natural protein powder zest and juice of 1 small orange 1 tbsp cacao #21 Cinnamon Energy Balls by Running on Real Food Get full recipe here: https://runningonrealfood.com/cinnamon-energy-balls/ INGREDIENTS 2 cups (200 g) oats 1.5 cups (283 g) packed, pitted soft dates 1 tbsp pure maple syrup 1–2 tbsp cinnamon (see notes) 1/2 tsp sea salt (optional but recommended, do not use table salt) #22 3-Ingredient Raw Cacao Bites by Simple Vegan Blog Get full recipe here: https://simpleveganblog.com/3-ingredient-raw-cacao-bites/ Ingredients 1 cup walnuts (115 g) 1 cup Medjool dates (200 g) 2 tbsp raw cacao #23 No Bake Protein Balls by The Skinny Chicks Cookbook Get full recipe here: http://theskinnychickscookbook.com/no-bake-protein-balls/ Ingredients ¾ cup dry old-fashioned oats ¼ cup shredded coconut ¼ cup creamy peanut butter ¼ cup semi-sweet or dairy-free chocolate chips 2 tbsp pure maple syrup or agave nectar 1 tbsp chia seeds 1 tsp vanilla extract #24 Turmeric & Ginger Energy Balls By Healthy Living James Get full recipe here: https://healthylivingjames.co.uk/turmeric-ginger-energy-balls/ Ingredients 1/2 cup almonds 1/2 cup walnuts 6 medium sized dates pitted 1/2 tbsp ground ginger 1/2 tbsp ground turmeric 1 tbsp water #25 Chocolate Coconut energy Balls With Pecans and Dates by Bowl of Delicious Get full recipe here: https://www.bowlofdelicious.com/chocolate-coconut-energy-balls-with-pecans-and-dates/ Ingredients 1/2 cup pecans 15 whole pitted dates roughly chopped 1/2 cup shredded unsweetened coconut divided 1 tablespoon coconut oil 1 1/2 tablespoons cocoa powder 1 pinch kosher salt 1 tablespoon water I just couldn’t help but add an extra one in! I mean who doesn’t love apple pie?! #26 Apple Pie Energy Balls by Every Last Bite Get full recipe here: https://www.everylastbite.com/2014/07/09/apple-pie-energy-balls/ Ingredients 1 1/2 cups chopped dried apple 1/2 cup dates 1/2 tbsp honey or other sweetener 1 tsp nutmeg 2 tbsp cinnamon 1/2 cup toasted pecans So there you have it! 26 Delicious energy balls that are super healthy and that will satisfy any sweet tooth. Plus each one will take no longer than 10 minutes to make. Hoorah! What flavor are you going to try out? What are your go-to healthy snacks? I’m ALWAYS happy to try something new. Leave your suggestions in the comments The post 25 HEALTHY & DELICIOUS NO BAKE VEGAN ENERGY BALLS appeared first on Holistically Lizzie. View the full article
  4. 30 Beginner-Friendly Vegan Green Smoothies For Weight Loss Want to know how to have more energy, make your skin glow and get shiny bouncy hair? Err yes! via GIPHY Now I know you would have heard so many good things about green smoothies, I mean its a hot trend! But did you know that green smoothies are very alkalizing compared to regular smoothies? Heres what I mean.. The more alkaline your body, the better the cleansing & the better it is for your digestion and overall health. More alkalinity means = clearer skin, better health and increased energy! Whats not to love? I first got into green smoothies when I was trying to heal my body, balance my hormones and clear my terrible cystic acne. At the time I was bloated, had extremely brittle hair and awful digestion. (Ill spare you the details ) Although I love eating other things for breakfast, green smoothies have stayed a part of my diet over the past few years and I really notice the effect when Im drinking them on a more regular basis. Do green smoothies help you lose weight? Yes definitely! Replacing your breakfast with a nutritious green smoothie a few days a week can do wonders for your waist and your health. But it will only work in conjunction with a healthy diet that’s high in micronutrients and a healthy lifestyle Drinking a green smoothie for breakfast and eating a burger for lunch won’t give you the results your after Are smoothies a good way to lose weight? Absolutely but it’s important to have the right type of green smoothies Although green smoothies are healthy, many green smoothies, especially those found at cafes, can be very high in fat (milk/yoghurt based) which is very acid forming, difficult to digest and very fattening. They often contain too much fruit and fruit juice too. This make s them more palatable but defeats the point of getting a smoothie rich in greens. Can smoothies help lose belly fat? Drinking green smoothies high in veggies and lower in fruits are a great way to lose belly fat and de-bloat. Smoothies in general are great for belly fat and weight loss as the blender(LINK) pre-grinds the fruit and veggies down before you have it. This means that your digestive system is working LESS to process and digest. Digesting food takes A LOT of energy. With less time digesting, the body can get on to fat burning and doing a whole lot of other things What smoothies are best for weight loss? Smoothies that contain lots of vegetables, particularly green leafy’s are the best for weight loss They add tons of fiber which makes you feel fuller without the calories. Smoothies that are very high in fruit, particularly fruit juice can destabilize blood sugar levels making you feel hungry more quickly and can lead to increased belly fat. To get the full benefits of a green smoothie, make sure you add some type of plant fat. This can be avocado, seeds or nuts. Not only will it taste better but it will be more filling and the fat will help the nutrients get absorbed better. Want to try a 7 day smoothie wight loss diet plan? Ive got a great 7 day vegan detox coming your way very soon! To get the detox meal plan (plus tons of other free goodies), enter your email address below and sign up for my free vegan resource library here. So if your after detox smoothies that help to shed belly weight your in luck! How do you make green smoothies? I cant stress how important it is to invest in a good blender! With the right blender you will get a super smooth and silky finish to your smoothies- not a horrible lumpy one I use a vitamix and its the best blender Ive ever used and it lasts a lifetime. (You can read my honest opinion and full review here) All these green smoothies are nutrient packed, help flatten your tummy, contain healthy fruit and vegetables and are super simple to make! Here are 30 Beginner Friendly Vegan weight loss smoothies for weight loss #1 Cleansing Apple Avocado Smoothie by Well Plated by Erin #2 Fat Burning Green Smoothie by North South Blonde #3 Kale Pineapple Healthy Breakfast Smoothie by Well Plated by Erin #4 The Yummiest Green Smoothie Ever by Plain Jane Lifestyle #5 Classic Vanilla Green Smoothie by Spices n Flavors #6 Easy Morning Green Smoothie by Real and Vibrant #7 Matcha Smoothie by Yummy Yummy Kitchen #8 Wake Me Up Green Smoothie Recipe by Happy Healthy Mama #9 Five-Ingredient Go-to Green Smoothie by The Real Food Dietitians #10 Classic Green Monster by Oh She Glows #11 A Nice Green Smoothie With Mint + Turmeric by Vivid Life #12 Green Apple Smoothie {vegan, paleo and gluten-free} by Healthy Seasonal Recipes #13 Coconut Vanilla Matcha Smoothie by The Graden Grazer #14 Ginger Banana Green Smoothie by Fooduzzi #15 Green Spinach And Mint Smoothies by Little Kitchen Big World #16 Favorite Green Smoothie by Choosing Chia #17 Glowing Green Spirulina Smoothie by Unsweetened Caroline #18 Orange Avocado Smoothie by Making Thyme For Health #19 Pineapple, Spinach & Mint Smoothie by Harriet Emily #20 Popeye’s Spinach And Spirulina Smoothie by Will Cook For Friends #21 Super Green Spiriluna Smoothie (5 Ingredients!) by Minimalist Baker #22 Refreshing Green Kiwi Smoothie by Vegan Sandra #23 Pink Grapefruit Green Smoothie by Get Inspired Everyday #24 Creamy Cashew, Banana + Spiriluna Smoothie by This Rawsome Vegan Life #25 Get Your Greens In’ Smoothie by Waitrose #26 Green Vanilla Vega Protein Smoothie by The Blender Girl #27 My Favorite Green Smoothie by Minimalist Baker #28 Avocado Kale Smoothie by The Little Epicurean #29 Almond Matcha Superfood Smoothie by Against All Grain #30 Healthy Key Lime Pie Smoothie by Bless This Mess WOW what a great selection of green smoothies, don’t ya think? Let me know which one you’re going to try next. And let me know if you have a favorite green smoothie, I love easy healthy smoothies, especially when they’re packed with tons of greens! The post 30 BEGINNER FRIENDLY VEGAN GREEN SMOOTHIES FOR WEIGHT LOSS appeared first on Holistically Lizzie. View the full article
  5. 14 Easy ways to end exhaustion & have more energy as a new mom When I became a mum for the first time, I was stressed, overwhelmed & exhausted. My life was tuned upside down by this baby I loved more than life itself. But all I could think about was, How do I stop being so tired? Slowly I began to incorporate these tips and over time started to feel more like ME again. Being tired is the number one issue I feel new mums deal with. By using the practical suggestions below, you’ll have your energy back in no time! So, How Do You Get Energy When Your Tired? Heres 15 tips on how to get more energy when your tired as a new mom: #1 Hydrate Hydration is the first step, and the easiest one to do, in boosting energy levels. Even being patricianly dehydrated can affect your mood, ability to focus & of course, your energy levels. Drinking water only when thirsty? Your already mildly dehydrated. Dehydration has been linked to Headaches & migraines Constipation Premature ageing Inability to lose weight Joint Pain Dandruff Poor memory & concentration Suggestions: Always keep a bottle of water with you and refill it throughout the day. #2 Sleep WHENEVER you can I knew this is easier said than done but catching up on any lost sleep is essential. When your baby sleeps trying to forget about jobs and other tasks and get some shut eye Suggestions: 1)Feel too busy to sleep? Allow yourself a grace period for the first few weeks of your new arrival to sleep whenever you can & to leave any jobs or non essential tasks. Even if life picks you up after this time, at least you’ve had a period of rest. 2)Keep curtains closed in one bedroom so you can quickly get some shut eye while your baby naps.. A dark room greatly helps with sleep quality. #3 Stock Up On Healthy Meals In the beginning, it will be hard to find the time to eat. but grabbing things on the go without any preparation can make you choose unhealthy options These unhealthy options can make you feel lethargic & drained of energy What Is The Best Food For New Moms? Suggestions: You might not be able to eat 3 proper, uninterrupted meals per day, so learning a few food prep tricks & quick meal ideas that don’t require much thought or time can be extremely helpful #4 Take the Right Supplements During the first few weeks/months of your babies life, it will be difficult to ensure you are eating a healthy diet that is nourishing to yourself & your baby , if you are planning to breastfeed. Although supplements are not a swap for a high nutrient diet, they can be a great protector to ensure you are still hitting your daily requirements when you fall short on time. Being low or deficient in the following vitamins & minerals can leave you lethargic, anxious & prone to sickness. Energy Supplements For New Moms: Suggestions: Good quality multivitamin to cover your bases High strain probiotic DHA, I always recommend a plant based DHA source as its come from the original source & doesn’t contain unhealthy pollutants from fish Vitamin D, if you live in a place where you get little sun exposure, taking vitamin d can really give your energy levels a boost. #5 Ask for Help The one thing we constantly get reminded of as new parents but rarely take up! When a friend, coworker, family member or spouse asks if you need them to do anything, please take them up on the offer. Im sure you would mean it if you said the same thing to someone. Other moms know how tiring it can be with a newborn and will happily assist. Suggestions: Get friends & family to cook you meals Use a healthy delivery service Hire a cleaner few hours per week Request babysitting, if you have other children at home #6 Get Social Have people visit and keep you company even when tired. We usually have more energy when were surrounded by people who uplift us. Suggestions: 1) Give yourself a period of time after your baby arrives before letting people come to visit. This will allow you to settle in to your new life, both yourself & your baby. 2)Let people know when your ready to see them so they can come by to see you and your new baby. You can ask them to bring something (bread, milk, a cooked meal :)) with them too! #7 End Productivity Don’t worry about doing All.The.Things, at least in the beginning. Theres 2 things you should focus on as a new mom. 1) keeping yourself alive 2) keeping your baby alive. As long as thats happened then its been a productive day! Suggestions: AT the end of each day, if your stressing about a clean home ask yourself 1)Am I alive? 2)Is my baby alive? If you answered yes to both of these, you’ve done a brilliant job mama! #8 Get Your Body Moving Although exercises probably th e least thing you even want to think about, put lots think you feel like doing moving your body really will increase energy levels you don’t Need to do anything strenuous either, a few light stretches a quick brisk walk will instantly make you feel better. Studies show that being in fresh air instantly boosts energy levels too. Suggestions: Combine a quick brisk walk daily when you feel an energy slump hit. Listen to a motivating podcast or audiobook. Or better still, go with a friend to get some social interaction. #9 Breathe Deeply For Five Minutes Although five minutes might seem like a lifetime when you have a newborn, trying to consciously take five minutes out of your day to breathe properly can maximise energy. When we we breathe through our chest instead of our belly we the in less oxygen. The more oxygen moving in and out of your body, the more energy you will have. Suggestions: When feeling low on energy, stressed out or have a general feeling of overwhelm, place one hand on your belly and one on your chest. Breathe in deeply for amount of four and feel your hand on your belly expand. Hold for a count of 4 & exhale for a count of 4 letting your belly slowly soften. #10 Include More Self Care In To Your Daily Routine As a new mum, self care can pretty much go on the last of your to do list. You are so wrapped up with your little bundle that there badly seems a moment where you can focus on YOU. Energy Boosters For New Moms: Suggestions: Each of the following take less than than 5 minutes, pick one to do daily. Take a few minutes each day to do one of the following: Enjoy a cup of energising tea Use essential oils on your wrists, solar plexus and pulse points. These one are very uplifting & help with focus Apply coconut oil to your body Play upbeat music Read a few pages of a book or listen to an audiobook Do a few easy stretches Breathe or meditate #11 Have a Five Minute Break Meditation can be a powerful energy booster. But the thought of adding another thing to you day may leave you feeling more overwhelmed. Instead aim to take 5 minutes, either before your baby wakes, or before you go asleep to reconnect Suggestions: listen to a calming guided meditation where you can switch off and listen to someone else, without being left with your own thoughts Jot down 5 things you feel grateful for that day. Even if it feels like the worst day, there will still be things were good. #12 Be Careful With Caffeine Coffee is usually the go to drink as caffeine can make you feel more alert & energised. However, caffeine has a half life of approximately 6 hours which means it can be in your system for a 24 hour period. If you drink a cup of coffee midday, you will still have 50% caffeine in your body close to bedtime. Not only does caffeine make it difficult of run to fall asleep but it greatly affects the quality of our sleep too. Not what we need before taking the day with a new born Suggestions: 1) Limit to 1 cup per day, preferably before noon. 2) Try these non caffeine, energising alternatives instead #13 Eat A Diet High In Micronutrients Most diets are focused on macronutrients (Eg Fat, Protein & Carbohydrates) But rarely focus on micronutrients (all the vitamins, minerals & fiber. When we eat a diet based on macronutrients – low fat, low carb, high protein, high fat etc etc. We cannot guarantee we are recieving the highest nutrition available. Instead opt for a diet that is high in nutrient density. When we focus on adding nutrient dense foods, (think vegetables, fruits, beans, seeds, nuts), we supply the body with a high dose of vitamins, minerals & antioxidants. These foods powerfully boost energy, keep blood sugar stable, assist recovery & aid in longevity. Suggestions: Aim to eat a whole food plant based diet that is high in fruits, vegetables, beans, seeds & nuts #14 Know That Everything Is A Phase The famous saying, this too shall pass is very appropriate! Having a newborn is one of the most challenging & rewarding times of your life. One of the greatest things I was ever told when I became a new mum was that, Everything Is A Phase. If your already a mum, you will know this! But as a new mum, overwhelmed by the change in your life you can feel at times as though you will be stuck in this difficult period forever! Suggestion: Whenever you feel down, discouraged or exhausted remember Everything is a phase Id love to hear from you mama, what’s your best tips for getting more energy? Lets help all the mums out there by leaving suggestions in the comments below The post 14 EASY WAYS TO END EXHAUSTION AND HAVE MORE ENERGY AS A NEW MOM appeared first on Holistically Lizzie. View the full article
  6. 10 Free Yoga Flows For Digestion & Belly Fat Do you suffer from a noisy gassy tummy? Do you wish you could ease constipation without taking strange colored medicine or eating bags of dried prunes? There is an easier way, ladies. Yoga, I believe, should be a part of everyone’s life and health plan. Yoga offers SO MANY BENEFITS. Improving digestion and getting a flatter belly are just a few reasons to start! Yoga has helped me in my own healing journey, from back pain, anxiety to yep you guessed it bloating. via GIPHY What yoga poses are good for digestion? There are several yoga poses that are good for digestion and detoxification Many of which include twisting and poses where there is pressure on the digestive tract. Some examples are: Cat/Cow Triangle Pose Bridge Pose Downward facing dog Wind relieving posture Seated forward fold Supine twist Savasana How do you get rid of bloating from yoga? You can combat bloating through yoga by practicing regularly, incorporating lots of twisting poses and practicing deep breathing techniques. However, no amount of yoga – or any other exercise can outweigh the results from eating a healthy diet that is high in fiber and nutrients. Does yoga help with bloating? Certain yoga poses apply pressure on the digestive tract which stimulates digestion, relieves gas and eases constipation. Does Pranayama help with digestion? Pranayama, defined by yogapedia as: Pranayama is the conscious awareness of breath. It’s the life force that both energizes and relaxes the body. The term is derived from the Sanskrit, prana, meaning “life force,” and ayama, meaning “extension.” Pranayama (breathing practices) can be a great way to ease digestive discomfort. When we deeply breathe through our belly, we are able to access the parasympathetic nervous system. This puts the body in the “rest & digest” mode allowing more blood flow to the digestive tract which helps to stimulate digestion. Yoga poses for digestion after eating It’s important to know that yoga should ideally be practiced on an empty stomach but that is not suitable for a lot of people (myself included) so don’t practice yoga directly after a meal. Instead, wait a few hours before you roll out your mat. Yin yoga for digestion Yin Yoga involves low passive poses held for a long duration. This type of yoga is great for deeply stretching the muscles and connective tissues and for relaxation and stress. Scroll down to find the video on yin yoga for digestion. Yoga for bloating and digestion Here are 10 of the best yoga flows for digestion, detoxification and debloating. #1 Yoga For Digestion | Yoga for When You Overeat! | Yoga With Adriene #2 Yoga for Bloating, Digestion, Ulcerative Colitis, IBD & IBS #3 Yoga for Digestion & Detox – 20 Minute Beginners to Intermediate Yoga Workout Erica Vetra #4 Perfect Full Body Yoga Detox & Digestion Flow #5 Yin Yoga for Digestion 30 min Class – Reduce Bloating & Cramps #6 12 Minute Yoga for Digestion #7 Yoga for Holiday Meal Digestion | The Yoga Solution With Tara Stiles #8 Yoga for Constipation Relief, Cramps, and Fatigue | 20 Min Yoga Sequence #9 1 Hour Detox Yoga Flow Vinyasa (For Digestion) | Fightmaster Yoga Videos #10 YOGANUARY #30 | Yoga Flow for Digestion, Detox, Bloating | CAT MEFFAN There you have it, 10 amazing yoga videos to help you debloat and improve your digestion. And if you’re interested in yoga for weight loss, check out this post Over to you, Mama. What video are you going to try? Do you find yoga helps you in your digestion? The post 10 FREE YOGA FLOWS FOR DIGESTION & BELLY FAT appeared first on Holistically Lizzie. View the full article
  7. 25 VEGAN SOUP RECIPES FOR WEIGHT LOSS THAT YOU CAN MAKE IN THE VITAMIX Do you want delicious healthy soups that require minimal time to prepare? One of my favorite things to eat is homemade soup. I absolutely love it. But as much as I’d love to eat it way more than I usually do, it’s because I often struggle to find HEALTHY soup recipes that are QUICK! I can get lost on Pinterest looking at all the delicious recipes to try and before I know it its been an hour and I don’t even have a soup recipe to try! Do you ever do the same? One thing that’s helped me eat more healthy soups (and more healthy foods in general) is my amazing Vitamix blender. If you’ve never heard of a Vitamix, it’s THE BEST blender you can ever get. Its an expensive kitchen appliance, but with all the things it can do with it, its easy to whip up healthy meals daily. Which Vitamix can make hot soup? All Vitamix models including this one, this one, and this one have powerful blades that have been precision engineered to chop and pulverize food to a super smooth consistency. Because the blades are so powerful, the Vitamix can actually heat up food just from the speed alone! Think healthy, quick, hot soups you can literally make in minutes! via GIPHY You can check out the latest prices and models here Are soups a good way to lose weight? Soups are a fantastic way to lose weight, as long as your eating the right kind! Soups are naturally filling and can be low calorie so are a great choice when wanting to shed a few pounds. What type of soup is good for weight loss? Plant-based soups are the healthiest. They contain healthy vegetables, may contain pulses or grains and are made without dairy or heavy animal fat. When choosing a soup, it’s important to have one with lots of veggies. The fiber from veggies, plus a high water broth will help keep you full without adding excess calories. What is the healthiest soup to eat? Eating soups with lots of veggies (particularly green leafy’s) is an obvious choice. But a vegetable-based soup alone will not be filling. Some vegetables require fat to absorb the nutrients properly. You can achieve this by blending the soup with seeds and nuts (cashews are great for creaminess) coconut milk or other plant-based milk. Some raw soup recipes call for avocado which also adds a healthy source of fat. Beans, lentils are great for added protein and fiber which will stabilize blood sugar and help keep you feeling fuller for longer. Any soup can be topped with fresh herbs or spices for an extra boost of nutrition. Filling soups for weight loss To get the most of out soups, think of them as the main course. If you have a vegetable-based, clear soup, you are likely to be very hungry shortly after. This isn’t sustainable and does not provide the body with enough nutrients and calories that it needs. By adding beans, lentils or wholegrain’s you will feel fuller for longer. A clear vegetable-based soup is great but you will need to pair it with something else to maximize the nutrient content and to make sure that you’re consuming enough calories. Can you lose weight on a soup diet? Yes, you can lose weight on a soup diet but it may not be the healthiest and can often provide a loss of water weight, not actual fat. Many people make the mistake of eating low-calorie soups as part of a “fast” or “cleanse” thinking they will lose weight more quickly. Unfortunately, this doesn’t work as the person is left feeling ravenous and so can only be sustained for a short period of time. This lack of calories signals hormones to be released making the body think its a time of famine and so will slow metabolism down. On top of that, glucose will be burned as a fuel source not fat itself. Any weight lost will be water weight (or if carried on for an extended period of time) muscle loss. This is why we can see the numbers go down on a scale but we are quick to regain weight, plus more, very quickly after. A slowed metabolism, muscle loss and increase in the stress hormone cortisol is a one-way ticket to rapid weight gain! Is it bad to eat soup every day? Soup is great an everyday meal. It can be had like a one-pot dish full of wholegrain, beans, vegetables and some healthy plant fat. Or as Asians and many other cultures around the world, part of a main meal along with a vegetable dish, a whole grain, and healthy plant protein. Vegan soup recipes with coconut milk For a healthy alternative to cream and animal fat, try using coconut milk! Coconut milk gives soups a smooth creamy texture and a gorgeous flavor. Pair coconut milk with spices, Thai, Chinese, and Indian for an Asian flair! How do you make tomato soup in the Vitamix? Scroll down to find easy and healthy tomato soup recipes to make in the Vitamix. HEALTHY VEGETABLE SOUP RECIPES FOR WEIGHT LOSS #1 GREEN GODDESS VEGAN BROCCOLI SOUP + KALE CHIPS #2 LAZY DAY VEGAN TOMATO BISQUE #3 CREAMY VEGAN CAULIFLOWER SOUP #4 CREAMY ROASTED RED PEPPER TOMATO SOUP #5 ROASTED BUTTERNUT SQAUSH SOUP #6 BEET AND AVOCADO SOUP WITH CASHEW CREAM #7 VEGAN NO COOK BLACK BEAN SOUP #8 CREAMY SPICED CAULIFLOWER SOUP #9 NO OIL ROASTED ASPARAGUS AND PEA SOUP #10 VEGAN SPICY CREAM OF CORN SOUP #11 THAI CURRIED BUTTERNUT SQUASH SOUP #12 TURMERIC TOMATO DETOX SOUP #13 RAW RED PEPPER AND TOMATO SOUP #14 RAW VEGAN CREAM OF GREEN SOUP #15 THAI PEA SOUP #16 WARMING CARROT, GINGER AND TURMERIC SOUP #17 GOLDEN SOUP #18 CREAMY VEGAN POTATO LEEK SOUP #19 VEGAN ZUCCHINI SOUP #20 VEGAN CREAMY MUSHROOM SOUP #21 VEGAN CREAM OF ASPARAGUS SOUP #22 CREAMY VEGAN POTATO SOUP #23 RIDICULOUSLY EASY CREAM OF BROCCOLI SOUP #24 SPANISH GAZPACHO #25 VEGAN SWEET POTATO SOUP In conclusion, soups made in the Vitamix can be quick, easy and can help with weight loss. Just remember the points above and ensure you are eating a soup that is healthy, filling and nourishing. Soups diets can be a weight loss gimmick in general! But by including the soups mentioned in this post, you will be flooding your body with a wide range of nutrients that will help you drop pounds and give you glowing skin! Over to you, what soup recipes are your favorite? And what soup recipe are you going to try next? The post 25 VEGAN SOUP RECIPES FOR WEIGHT LOSS THAT YOU CAN MAKE IN THE VITAMIX appeared first on Holistically Lizzie. View the full article
  8. THE ESSENTIAL AND REALISTIC HOSPITAL BAG CHECKLIST FOR MOM AND BABY Do you wonder what you should pack in your hospital bag? I mean what do you really need? With my second baby due very soon, I thought I’d create a checklist with all the essentials that either I had with my first delivery and found super helpful, or wish Id had that I will be packing for baby no. 2. There are SO MANY checklists on what to pack in your hospital bag for labor and delivery but ultimately we’re all different and it’s totally up to you! I hope I can provide a few tips and suggestions that are extremely helpful but not unrealistic! The mistake I had with my first born was that I brought EVERYTHING. I was so unsure what to expect that I brought an entire suitcase – and not the small travel size ones either! via GIPHY What should I pack in my hospital bag for labor? Firstly I like to categorize the essentials. Mom Dad Baby Yes, it’s important to think of dad too! It’s essential that everything is thought of because on the big day you want everything to be organized and calm with zero stress! What do I really need in my hospital bag? Some people like to bring everything (myself included the first time around) but honestly, you won’t use half of it. Have the essentials and things that will provide comfort and help for you both during and after the delivery. It’s ok if you still bring items you don’t really need but you really don’t need to go over the top. Plus there’s the unpacking to think of when you get back home. What should I pack in my hospital bag for the C section? You won’t need many more things to pack than you would for a natural delivery. The only things I suggest are extra clothes and underwear for you and baby as you will need to stay in the hospital for a longer period. Make sure that you take clothes that are loose around your waist that is easy to get on and off. What should I pack in my baby bag? Below is a list of all the things I suggest to bring in your hospital bag: What dads should pack for the hospital? It’s unlikely that dad will be staying for the entire time as there will most likely be restricted visiting hours. Also, its good for dad to go home to get some rest so he can take over and look after your baby while you get some rest. Do I need to bring my own diapers to the hospital? Hospitals usually provided diapers for your baby but to be sure you should call ahead and check. Also, if you want to use particular nappies, such as organic natural disposable or reusable cloth ones then you should bring your own. I also like to bring a pack of water wipes and cotton wool to clean baby and bays bum in the first few weeks. What should I pack in my baby bag for the hospital? You can choose to bring a separate baby bag or keep everything together in your own bag. If you want to bring a separate bag for your baby items, I’ve got this one and it’s amazing I highly recommend it! All baby items will be listed in the below checklist. When should I pack my hospital bag? In my hypnobirthing course, it states “baby comes when the baby is ready” and really there’s not too much you can do about it! That is unless you have a planned C – section. Hospital bag size? You don’t need a suitcase ladies (been there, done that!) A small travel sized bag, ideally on wheels will be perfect. What should I pack for an overnight hospital bag? Below is a realistic list of all the hospital bag essentials things I suggest to pack: For Mom DARK old towels Heavy + nighttime sanitary towels/pads Cheap big knickers, a few sizes bigger than you don’t mind throwing away after. Black Disposable briefs/knickers. I got these ones from Mothercare (LINK) X2 Maternity/nursing bras X2 pajamas Dressing gown Comfortable outfit for going into the hospital and for the leaving the hospital Water bottle to refill Lose baggy shirt or dress you can wear for the labor + delivery Pillow – Essential in my opinion! Hair bobbles + clips Important items Birth Plan Insurance Passport/ Id depending on hospital requirements Passport photos (if needed depending on hospital regulations and birth certificates) Mobile phone & charger (delete some pics to free up space before) Camera + charger Change for parking Snacks and drinks for mom + dad (more on this below) Toiletries Note that all the products I’ve recommended are vegan-friendly, organic, and contain natural ingredients that are safe for you and baby! Shampoo and Conditioner. Use travel size ones to save bringing big bottles. Toothbrush and Toothpaste Cleanser Facial moisturizer Lip balm Massage oil for labor. I’m using coconut oil but I’m sure I’ll get this one. Essential oils. Rollerballs with essential oils can be useful and they are easier to use on the day. I love these ones and use them daily (LINK) Deodorant Hand sanitizer Body moisturizer or Coconut oil Cooling facial water spritz to keep you hydrated Great for when you’re tired too! Hairdryer – optional. I packed a travel one for my first birth but I didn’t use it. Plus, I live in a warm climate so I didn’t need one. If you have hair that takes a while to dry (or you want nicer post birth pics then it might be a good idea to bring one with you). Makeup – get a small bag of your essentials only. You won’t have the time or care about having a full face of makeup on. For me, it’s a tinted moisturizer, under eye concealer, mascara, and eyebrow pencil. Prenatal vitamins Arnica tablets – can be taken after delivery and are helpful to reduce bruising and swelling Hypnobirthing/Birthing Items Headphones to listen to music (wireless is better) Bachs Herbal Rescue Remedies Spray to use in labor to ease anxiety and stress Written affirmations and positive birth statements Hypnobirthing music/relaxation tracks Printable hypnobirthing relaxation notes for a partner to read Birthing ball/ Gym ball. This time i’m bringing my own because they didn’t have one available last time. It sounds ridiculous but you’ll be glad on the day! Breast and Bottle Feeding: Setting up a breastfeeding station at home is a great way to have everything ready for you for when you arrive back so you can quickly and easily access everything you need. For the hospital: Breast pads, disposable or Re-usable Nipple cream – This one is THE BEST and safe for your baby. You can also use coconut oil but it’s not as effective for painful, cracked nipples! Nipple shield. This is optional and a bit of a controversial topic but if it helps the baby latch on and establishes breastfeeding then its a go in my opinion. Formula – If your choosing to bottle feed. (note that hospitals usually provide this but double check beforehand and if you want particular one for your baby then be sure to bring it) Miscellaneous: Magazines, books etc Honestly, I brought my kindle with me for my first birth and it was a total waste of time! IF you have any time during labor and delivery, sleep mama sleep! I suggest using these as tools before you go to the hospital to help ‘distract’ you and stay in a calming mood before labor is truly established. I promise you that when you’re in established labor if Mrs. J.K Rowling is there in person, YOU WON’T CARE! Freebie Alert Hospital Bag Checklist PDF You can get the full printable checklist by subscribing HERE. You’ll also receive a whole resource library with additional resources for pregnancy, birth & healthy living. For Baby: Sleepsuits-X3 Vests-X3 Going home outfit. Optional but I’m so glad I had this for my first. It was extra special and it was great for all the first pics you’ll take! Newborn nappies Muslin cloths-X3 (you can never have too many!) Baby Towel. (Sometimes the hospital provides this but it’s nice to have your own soft one) Socks Scratch mittens Hat Blankets. X1 cellular blanket for wrapping while baby sleeps + X1 warmer blanket Coat/snowsuit depending on weather Cotton wool for cleaning baby bottom or use water only baby wipes Newborn nappies Presents for other children if needed Baby sling or nursing wrap Car seat – installed before you leave the hospital. Make sure you’ve installed it correctly and safely. For Dad Change of clothes + underwear Notepad and pen Toiletries Magazines, books something to keep busy (while your resting of course ) Hospital bag snacks and drinks I highly suggest you bring lots of snacks with you. Labour can be LONG and TIRING. And as much I think it’s us, mamas, doing all the work, it can be a long slog for partners too. So, packing enough food is essential. However its equally as important to bring QUALITY, NUTRITIOUS snacks with you. You are bringing a child into this world mama AND you are going through a time when you need all the energy you can get! This isn’t the time to eat Mcdonalds! It requires a bit of preparation before but it’s essential to give you sustained energy, keep your blood sugar stable and to recover quickly. Its the one time when you really need to make an effort with what foods you are eating! To make sure it’s as easy as possible for you, you’ll need healthy snacks that you can make ahead of time that is portable and easy to eat. Try these meal prep tips, recipes and snack ideas that you can prepare before the baby arrives! Over to you Mama! What are the essentials that you packed in your hospital bag? What do you wish you would have packed? Let me know in the comments. The post THE ESSENTIAL AND REALISTIC HOSPITAL BAG CHECKLIST FOR MOM, DAD & BABY appeared first on Holistically Lizzie. View the full article
  9. 7 DAY REJUVENATING VEGAN MEAL PLAN TO DETOX & LOSE WEIGHT Feeling down about your weight? Maybe bloating, cellulite and skin breakouts? I hear ya, mama! Detox can be the word that springs to mind. So if you’re looking to: lose weight debloat get clearer skin stop cravings reset taste buds Increase energy Then you’ve come to the right place. When I hear women saying they’re doing a detox, I suddenly think of a very low-calorie diet consisting of nothing but juice and water. It’s not that I don’t think fresh pressed juices aren’t healthy, but it’s important that when ‘detoxing’ we do it correctly and safely. Do we need to detox? There are some conflicting debates about detoxing. Your body is naturally detoxing all the time so many people believe it’s not necessary to do a detox. However, I support the camp that helping our bodies detox can be super beneficial. Here’s why: We were never designed to eat the types of foods we’ve probably all ate at some point in our lives. Even though I eat a very healthy, high nutrient, plant-based diet now, I’ve still had processed foods over the years and I definitely didn’t always have a diet as good as it is today. And it’s not just what we put into our bodies that have an impact. We’re constantly being bombarded with toxins. Pollution chemicals in the water we drink household cleaners medications alcohol coffee stress birth control cigarette smoke Although our bodies have the ability to handle all of these things, it’s not necessarily good for us, agree? How do vegans detox? There are plenty of types of vegan detoxes out there. water only fasts juice fasts gluten-free sugar-free raw vegan And they can all serve a good purpose, depending on what your body needs at the time. However, the type of detox and meal plan I’ve got for you focuses on natural cleansing with an abundance of whole plant-based foods. The 7-day detox diet plan is full of recipes that help support the body (and mind – no restriction here!) and is so healthy you could actually eat like this for life. Plus you’ll be eating actual food, something that usually doesn’t happen on a detox. Whoop! Whoop! How do vegans lose weight fast? People make the mistake thinking that by going vegan they are eating healthier. There’s a big difference between a vegan and plant-based diet. To lose weight quickly (and healthfully) vegans need to eat an abundance of whole plant-based foods that are high in nutrients and those help balance hormones. Will I lose weight if I go vegan? If you’re transitioning from a SAD/meat eating diet then yes, you will lose weight quickly and feel better immediately. But there are many different ways to eat vegan and not all of them are healthy. If your struggling to lose weight on a vegan diet then a whole food, a high nutrient detox diet can be just the thing you need to kick start your weight loss. If you’re serious about losing weight, improving your health and feeling amazing, you can learn about the coaching services I offer here. How can I cleanse my body in 7 days? The meal plan is set out to give you everything you need to eat for the next 7 days to detox and flood the body with nutrients. On top of that, some other things to try to encourage further detoxification are: Body brushing – help increase blood flow, boost lymphatic drainage and decrease appearance cellulite. Massage – treat yourself for a massage, preferably a deep tissue massage that will encourage waste to be eliminated. Drink a boat load of water. Seriously, the more you drink, the more toxins you flush out and the better the detox will be. Infuse water – add lemon, fresh fruit or mint add even more nutrients and antioxidants. Rest and sleep – give your body the chance to heal deeply, restore and renew. Get a colonic – I know, it sounds drastic but thinks of it as a deep clean in your digestive tract. Colonics have so many benefits which you can read about here (LINK) Move every day. This detox isn’t intense. It should make you feel great and have more energy. But if you’re experiencing detox symptoms (see more below) then take it easy and keep it gentle Be A daily walk, swim or yoga practice can all be beneficial. Meditate – meditation is incredibly beneficial in healing the body, and helping if your feeling tired or stressed. The aim of the detox is to remain as relaxed as possible to let your beautiful body do the work it needs. What are the benefits of going vegan Going vegan or plant-based can literally save your life! You can read a full list of amazing benefits you can expect when going vegan here. Detox symptoms and side effects If you’ve never detoxed before, you might experience the following side effects. tiredness lethargy headaches nausea Depending on how ‘clean’ your diet has been before you may experience stronger detox side affects more than others. This is typical if you’ve come from a SAD. However, in this 7-day meal plan, I’ve included LOTS of high nutrient dense foods. This is designed to crowd out all the nasty toxins that will leave your body (the reason we get detox side effects) So symptoms should be a minimum if not at all. In conclusion Here’s what benefits you can expect from the 7-day vegan cleanse and detox meal plan Clearer skin Stronger nails Flatter tummy Weight loss ( not water or muscle loss) actual fat loss Improved health Better immunity Decreased inflammation Decreased joint pain More energy Less cravings How the 7-day vegan detox meal plan works Receive all the deets on how to shop, prepare and get ready for the amazing week ahead! What’s included in the daily meals? Breakfast For 6 days out of the week, you’ll be starting your day with green smoothies or smoothie bowls. You can learn all about the benefits of drinking green smoothies and get even more recipes here. The reason for starting the day with a smoothie is so your body uses less energy digesting and more energy detoxing. It’s also a great way to add veggies to every meal to ensure you’re getting lots of antioxidants in your gorgeous bod. Lunch Expect colorful buddha bowls and filling salads. By adding a HUGE salad for lunch every day you can expect to feel more energized while increasing the speed of weight loss. Dinner Consists of generous soups, stews, and heart bowls. Again, this helps to minimize energy spent digesting. This leaves you feeling satisfied and bloat free. You’ll be in those skinny jeans in no time mama! Snacks Although snacking should be kept to a minimum during a detox phase (it helps the body to burn fat and cleanse better) It certainly won’t be a problem to add in some healthy, delicious snacks. Its more important to listen to your body, eat when you feel hungry and if you want a dessert then go ahead! Try to stick to one snack per day to eat the most out of the detox. What you get Full 7-day meal plan with all recipes included Different meals every day to beat boredom and infuse your body with nutrients Approved snack recipes Detox guidelines Meal prep tips Pantry staples Suggested foods to eat that promote detoxification (fruit, veggies, frozen) printable shopping list You can get all of this for FREE (+ so many more guides & printable) when you sign up to the resource library here I’d love to know what you think of the 7-day vegan detox meal plan! You can let me know in the comments how you got on, even better I’d LOVE to see some before/after pics. Tag me your pics in Instagram @holisticallylizzie. Here’s the link to the free detox plan again. The post 7 DAY REJUVENATING VEGAN MEAL PLAN TO DETOX & LOSE WEIGHT appeared first on Holistically Lizzie. View the full article
  10. HOW TO COPE WITH LABOUR PAIN: AN IN-DEPTH GUIDE TO NATURAL PAIN RELIEF Labor can seem scary and if this is your first baby, it’s hard to know what to expect. If this is your second pregnancy, it can be equally as daunting as you know what’s coming! Maybe you’re wondering… How can I ease the pain of natural birth? What helps with labor pains at home? How do you deal with labor pains without medication? My first baby took a whopping 30 hours to deliver. What I learned was that as much as you plan for your labor and delivery, you never know what’s going to happen and there’s not much you can do to control it! BUT, I firmly believe there are lots that you can do to feel more in control, feel more relaxed and have better pain relief, naturally. via GIPHY For the birth of my daughter, I had a great head start at home, using hypnobirthing practices for natural pain relief. Note that if you’ve never tried hypnobirthing, I strongly recommend that you try it, it can change the whole way you about labor and birth. Hypnobirthing is not only beneficial for you but also for your partner. It’s so important that they know what to do and what they can help with on the day. My partner panics if he sees me in pain so I knew I needed him to know what to expect and some of the things he could help me with. You can do classes like we did or you can take an online course or even just buy a book (this is the one I’ve got and I know loads of people who have this same one) and download relaxation and hypnobirthing tracks here. Before diving into the tips let’s take a quick look at how long you can expect to be in labor and the different stages. How long does labor last? Labor and delivery vary greatly from woman to woman and can last can last between 8-20 hours. What are the different types of labor? Early labor: Stage 1 – cervix is dilated to 3cm Active labor: Stage 2 – cervix is dilated 3-7cm Transition labor: Stage 3 – cervix is fully dilated 10cm Can you sleep through early labor? Some women find they can, others find they cant. Taking paracetamol and getting rest while you can, can help you relax and save some energy for later on. How can I ease contractions at home? Ok, let’s move on to some tips on natural pain relief methods and things you can do towards the end of your pregnancy to help cope better on the big day. I can’t stress how important it is to feel prepared and to educate yourself on what to expect during labor and after you birth your baby. Towards the end of pregnancy, you might have a ‘nesting’ period where you feel the urge to have everything prepared and ready for when your baby arrives home. With baby no. 2, I started getting early contractions and the first thing that was running through my mind was that I didn’t have things ready. This is unnecessary stress that you really don’t need to have on the day you go into labor. I’ll probably repeat this over and over but the key to a successful, quick and painless birth is to RELAX. #1 Be prepared Create your birth plan, you are the one who can decide what happens but is realistic. Go to prenatal classes if this is your first baby. It’s essential and so helpful. Get your hospital bags packed. Meal prep some meals and snacks that you can have after the birth, You’ll be starving! Know what pain relief options you can have during labor (if you choose to use it) and the pros and cons of each one. Educate yourself on what to expect after birth. (For example, delivering the placenta, uterine contractions, blood loss, soreness etc) It’s not pretty but at least you won’t be in shock! You can read the complete list of everything you need to do before the baby arrives here. #2 Practice Hypnobirthing You can start practicing hypnobirthing at any point in the pregnancy, although the longer you do it for the more it reinforces it. – link to post Some typical hypnobirthing practices include: Breathing exercises Guided relaxations Watching natural birth videos Reading positive affirmations Reading positive birth stories #3 Ensure that the baby is in an optimal position Making sure that you’re baby is in the right position for delivery can help avoid complications and long labor. Some ways you do that is by: Booking an appointment with a chiropractor Practicing certain yoga poses Visit the spinning babies website for lots of useful tips #4 Take the right Supplements Some of these are helpful both during pregnancy and labor. Bachs herbal rescue remedy – fight feelings of stress and anxiety. Great for when in labor. Magnesium spray – Used in pregnancy and labor. Magnesium naturally relaxes muscles and is a great natural pain remedy. Use topical when possible as it’s absorbed much better. Essential Oils – lavender and frankincense both promote relaxation. I love these rollerball essential oil sticks and I’m planning on using these for the birth of baby no. 2. Paracetamol – Can be used during pregnancy and labor. Ensure to tell the midwives/doctors what pain relief you’ve taken when entering the hospital. Red Raspberry Leaf Tea – tones and strengthens the uterus. Great to start drinking at the end of the third trimester. of your pregnancy. Eat Dates – studies show that eating 6 dates a day can help quicken labor! Any excuse #5 Alternative therapies Acupuncture – can help pregnancy aches and pains, can help turnabout’s breech baby an can even induce labor. (if needed naturally) Chiropractor– book an appointment close to your due date. Chiropractors can help with aligning pelvis properly to make a quicker and smoother delivery. Yoga – Practice yoga when possible and focus on poses that help open the pelvis. Physiotherapist – Seeing a physiotherapist can help with birth by working on pelvic floor muscles and doing specific exercises that can help open the pelvis. Acupressure points – Learn how to use acupressure to alleviate pain during labor and delivery. How can I ease the pain of natural birth? #6 Spend as much time at home as you can When we look at animals and how they deal with labor and delivery, the one thing you notice is that they hide somewhere, usually a closed space so that they feel safe. By getting into a safe space, our bodies naturally relax. We can get in the zone’ easier and quicker and labor is much faster. Sometimes getting in a car or arriving at the hospital can stop labor in its tracks. It may not be possible (or something you want) to have a home birth so this may not be avoidable. But staying at home for as long as you possibly can help the labor progress quicker as you will feel safe and comfortable. #7 Distract Yourself Easiest when done at the very start of labor. Distracting yourself can pass some time before the contraction/surges start getting more intense. Some helpful ideas include: Watching something funny Going for a walk Listening to an audiobook, I LOVE audible Read a magazine Read a book (an easy one!) #8 Play Music Some women find loud music helpful to distract themselves, others find it better to have quiet music. However loud and whatever you listen to, make sure its music that promotes RELAXATION. You can listen to your own music or Download hypnobirthing tracks. Top tip – use wireless headphones. they block out noise better and you won’t get tangled in the cables! #9 Meditate Guided or non-guided meditations. Make sure you have ones that you can access without internet connection in case you can’t get WiFi. If you’re at home, you can use many of the free ones on youtube or use the app insight timer. It’s the meditation app that I personally use. It has so many great guided meditations and music and it’s totally free. #10 Use Visualisation’s Visualization is a big part of hypnobirthing. It’s extremely helpful when guided. Use as part of a meditation or get your partner to read scripts to you to help you use visualization effectively. Try this guided body scan relaxation video & see how deeply you will relax! #11 Focus on Deep Breathing Breathing is probably the best way to manage labor pain naturally. There are so many types of breathing techniques that can help during delivery and birth, including: Up breathing – best for the first 2 stages of labor Down breathing – best for the ‘pushing’ part of labor and delivery Relaxation breathing – inhale through the nose for a count of 4, exhale count of either 4/6/8 Blow out the pain – feel yourself literally blowing the pain out of your body Rainbow breathing Yogic breathing – Nadi Shodana or known as alternate nostril breathing #12 Keep moving The more you stay upright and keep moving, the more you can let gravity do its job! If you were out in the woods and you needed to – excuse the phrase – go for a poop. You just wouldn’t even consider lying down to do it! Birth is the same. Stay upright to allow the baby to come out quicker and easier Things you can try: Keep upright Try these yoga poses Walk around as much as you can Squat Use a birthing/gym ball Rock your hips and do hip circles (both on and off the birthing ball) Remember, let gravity do its job! #13 Get into the right positions to ease labor pain There are certain positions that you can get into that can really help ease the pain of labor. Try these: All fours squatting Pulling or leaning on something Top tip – Avoid lying down if possible #14 Keep your mouth open Ever noticed that when you feel stressed your jaw is tight shut? Keep your mouth open to not to tense your jaw. This will allow for deeper breathing and will help you relax the rest of your body. #15 Go to the toilet Needing to wee – (which especially happens in labor as the baby is putting lots of pressure on your bladder) adds additional abdominal pressure. Make sure you’re going to the toilet every 30-60minutes, or get your birth partner to remind you! #16 Get Support Picking the right birthing partner can determine how relaxed, secure and in control, you will feel during you’re labor and delivery. You need the right person who will get you through the toughest moments. A top tip is to go through what you want them to help you with before you go into labor so you feel confident they’ll know what you want on the day. Me and my husband took a hypnobirthing course together (which I really recommend). If this isn’t something you’re partner can do consider hiring a doula. Print out a list of all the things you want to do during labour and what you want your partner to do. Some things might include: Make sure the room is how I want it and remind the staff of what I want according to my birth plan. Remind me to drink water, filling up a bottle regularly. Remind me to go to the toilet. Breathe me through each surge/contraction reminding me that at the height of the contraction it is coming back down. Count my inhales and exhales. Read me positive affirmations. Speak softly and calmly. Remind me of the end goal. Encourage me on doing so well. Say positive affirmations. Use stroking and massage. Read guided scripts. Rebozo techniques. Tell me to breathe and do it with me! If your anything like me, you’ll forget – and so will your partner! To make it easier, you can get a free summary of all these tips along with partner roles & things to do checklist HERE # 17 Relax As repeatedly mentioned, keeping your body relaxed is your no1 priority for you and your baby. The more you can relax, the more you can allow nature to do its job properly. The more stressed you are = the more pain and more difficult the labor will be. #18 Block it out Remember what animals naturally do? Keep yourself private, safe and hidden. This can be harder in a hospital setting but you can. Ask to dim lights down as much as possible. Pack an eye mask in your hospital bag. Request for as much silence as possible, use low voices when talking. #19 Wear comfortable clothes For the birth of my daughter, the midwives put me in a gown immediately as I walked through the hospital ward. I remember I was exposed to EVERYONE. Although I stopped noticing at one point, I’m sure in the back of my mind it was something that bothered me otherwise I wouldn’t remember, would I? Pack something in your hospital bag that you comfortable in but also something you feel protected in. #20 Heat and Water Both water and heat can really help ease labor pain naturally. If you can’t use a birthing pool, consider taking a hot shower or bath or applying a hot water bottle. You’re birthing partner can help hold it in place. #21 Try A Tens machine A tens machine passes electrical impulses to help with pain management. You can ask to hire it out at the hospital or you can buy one here. #22 Use Positive affirmations Use plenty of positive affirmations. Get your partner to read them out loud or consider hanging them around your room so you can see them visually. #23 Try Rebozo-ing via GIPHY A Mexican shawl is used to help the mother with pain relief naturally and is said to work a charm! Try these 5 ways to use a rebozo. #24 Avoid scary words A simple thing to do. Instead of scary words like contractions, use the words waves surges rush #25 Use Massage video There are many ways to use massage to help ease labor pain naturally. Applying sacral pressure or using gentle stroking can both help but discuss with your partner before so they know what to do. Using essential oils can be added a bonus as the smell can help you feel calmer and relaxed. #26 Get less physical examinations and fetal monitoring Regular Interruptions from hospital staff can greatly slow down labor. As part of your birth plan, you can request to have minimal examinations and monitoring. #27 Refuel It’s SO important to stay hydrated in labor, even when it’s the last thing you feel you want to do. Use a refillable water bottle and get your partner to fill it constantly. When it comes to food, eat something while you can in the easier stages. There will become a point where you won’t want to eat and you’ll need all the energy you can get! #28 Rest When possible, try to rest. Try to sleep as much as you, while you can. Get your birthing partner to remind you to rest in between surges. #29 Know you can do this! We are born to do this. Giving birth is a natural, empowering moment for women. Our bodies are designed to do it so trust yourself and trust the process. On A Final Note There is absolutely no shame in getting pain medication, its there for a reason! As much as I wanted a totally natural birth with my daughter without any intervention at all, I did have an epidural. The labor had stalled and my contractions were very regular for a VERY long time. (There were some problems with my baby.) You know your body best. But, knowing what I now know has helped me clarify what went wrong and things that I can do differently next time. You never know what’s going to happen but you can do a lot to take control of the situation and help yourself more. That’s why I created this huge list (and a printable summary) of all the things that both my partner and I could do to stay in control as much as possible We can do this mamas! Let me know in the comments, how did your birth go? What did you try for natural pain relief and did it work? I’d LOVE to know. The post HOW TO COPE WITH LABOUR PAIN: AN IN DEPTH GUIDE TO NATURAL PAIN RELIEF appeared first on Holistically Lizzie. View the full article
  11. IS A VITAMIX WORTH THE COST? HONEST REVIEW & THE BEST BUY TO BUY This post may contain affiliate links, which means I receive a small commission, at no extra cost to you, if you make a purchase using this link. Are you stuck for time but want healthy meals? Maybe you’ve recently gone vegan and you’re trying to get a repertoire of recipes that are quick and easy to make? In case you didn’t already know, I LOVE food and when I started out on my vegan journey I was constantly coming across people using a Vitamix for delicious, fast and healthy vegan recipes. It seemed like these people thought it was a necessity and yet I just couldn’t wrap my head around the price! It seemed ridiculous at the time to spend so much money on a blender. I thought, its just a blender and there are plenty of great models out now that would surely do the same job. But after going vegan it became clear how much of a necessity this blender is. Here’s why: Yes, you can eat vegan food without fancy kitchen equipment. You can easily get by on rice, veggies, beans, fruits, avocado, nuts, and seeds. BUT….if you want to create really delicious energy balls, nut butter, quick soups, sauces and dressings (or you have a hard time chopping veggies) then I assure you, it will become your best friend. What swayed me the most was that it was a one-off purchase that I knew would last me a lifetime. I was so fed up of burning out blenders (even high-quality ones) to make banana ice cream and nut butter. And the cheaper ones weren’t so cheap. It was actually more cost effective to just buy a good quality one that did everything I wanted and that I wouldn’t have to keep replacing. What is so special about Vitamix? Top Benefits of A Vitamix Blender You can blend virtually ANYTHING. The Vitamix is so powerful that you can make nut butter, blend frozen fruit without any liquid and blend grains into flour in a matter of minutes. It makes healthy eating quick and easy It cleans itself. Yes, that’s right, you just squirt a bit of washing liquid in the blender with some water and put it on high. 1 minute later a self-cleaned blender SOLD You can heat up food. Because the Vitamix is so powerful, the speed of the blades can actually heat up food. SO if you want a quick soup or sauce you can literally throw in some ingredients and blend on high for 5 minutes and voila a quick and healthy dish awaits! Motor burnout is extremely rare. You get what you pay for. The expensive blenders are industrial strength, are built to last and have a long term warranty. I was forever going through blenders due to the motor burning out. Although a Vitamix can be an expensive purchase, I spent more over the years replacing blenders. Knowing what I know now, I’d rather have mad the purchase sooner to save all the money I wasted. What can a Vitamix do? The Vitamix is not an average blender. It can do SO much more than an average blender such as grind nuts and seeds, whole grains, frozen fruit, and vegetables. For more inspiration, check out these 2 posts on how you can use a Vitamix: How to make nut butter in a Vitamix 50 surprising things you can make in a Vitamix Do you struggle to create healthy meals QUICKLY? Juggling everything else in life (kids, home life, work life) makes cooking healthy meals just another-thing-to-do. Why is it difficult to create healthy meals quickly? There are so many reasons why it’s difficult to create healthy meals quickly, some might include: Cooking a meal from scratch takes time Maybe you’re feeling tired and there’s a lack of inspiration You don’t know how to cook You don’t know WHAT is healthy to cook Its easier to get a takeaway We’ve all been there! But healthy eating doesn’t need to be hard or complicated. In fact, you can make simple and delicious meals quickly in a Vitamix Here are a few quick & Healthy Meal Ideas You Can Make With A Vitamix Create healthy soups in 5 minutes Cook grain of choice, open a tin of beans and add a quick sauce and dinner is served Chopping up vegetables and onions to make a stew? A Vitamix can do that in 2 minutes flat Make a smoothie for breakfast Chop some veggies, cooked or raw and add a 2-minute salad dressing for a healthy lunch recipe Have some Humous, veggie sticks and toasted pita bread for an easy lunch or snack Make a batch of energy balls for healthy snacks and desserts Best Vitamix Blenders & Which One to Choose There are many different Vitamix Blenders to choose from. Smart System Vitamix Blenders Vitamix A3500 Ascent Series Smart Blender, Professional-Grade, 64 oz. Low-Profile Container, Graphite Buy Now Vitamix A2300 Ascent Series Smart Blender, Professional-Grade, 64 oz. Low-Profile Container, White & Buy Now Classic Vitamix Blenders Vitamix Professional Series 750 Blender, Professional-Grade, 64 oz. Low-Profile Container, Black Buy Now Vitamix Professional Series 750 Blender, Professional-Grade, 64 oz. Low-Profile Container, Heritage Buy Now Space Saving Vitamix Blenders Vitamix S30 S-Series Blender, Professional-Grade, 40oz. Container, Black Buy Now Vitamix S55 S-Series Blender, Professional-Grade, 40oz. Container, Brushed Stainless Finish Buy Now Certified Refurbished Vitamix Blenders Vitamix 5300 Blender, Professional-Grade, 64 oz. Low-Profile Container, Black (Certified Refurbished) Buy Now Vitamix Standard Programs Blender, Professional-Grade, 64oz. Container, Platinum(Certified Refurbished) Buy Now Vitamix Explorian Blender, Professional-Grade, 64 oz. Low-Profile Container, Black (Certified Refurbished) Buy Now Every day I make myself and my daughter a green smoothie. Is a fantastic way to get her to eat veggies and fruits! Any leftovers I pour into lolly moulds that she can have as a healthy treat The whole family loves energy balls too! We make a big batch most weeks because we eat A LOT of them! Do I Need a Vitamix? Do you want to create quick meals, sauces, dips, dressings, smoothies, and ice cream? YES Do you want simple ways to make healthy foods? YES Do you want to add more nutrients to your diet by eating more raw vegan foods? YES Do you want to experiment with new recipes to wow your tastebuds? YES Do you want to stick to very basic vegan cooking and don’t want to try new recipes? You probably don’t need one just yet. Can I Juice With My Vitamix? The Vitamix is a blender so it will blend all the fruits, veggies, nuts and whatever else you want to add into a smooth liquid. This keeps all the fiber and nutrients intact. You can add oats, nuts, seeds, superfood powders, plant milks for a healthy meal replacement. A juicer extracts the fruits and vegetables, removing the fiber. You are left with a watery juice. Although very nutritious, having a juice is not very filling. Unless you are juicing vegetables, fruit juice without the fiber can spike insulin too much which can cause blood sugar imbalances. If you want to have a juice, you can simply make a smoothie in the Vitamix and then strain through a nut bag or mesh cloth to remove the pulp. I personally prefer smoothies as overhang is intact, including the fiber. This makes them way more filling and some might agree, more nutritious The Last Thing You Need To Know About Buying A Vitamix A Vitamix can be a costly expense to start with but if you want to create quick and healthy meals it’s a great investment! If you want a reliable kitchen appliance that will help you stay healthy, then it’s a fantastic investment as it will last you forever. The customer service is EXCELLENT! It’s the best customer service I’ve EVER experienced. When I moved to house my blender jug was lost, they sent a free replacement within 2 days! Then, I’ve had a new tamper (Free) & the motor checked when a chopstick got stuck in the blender. #momlife They picked it up the next day, fixed it and brought it back fixed, from the UK (it was bought in the states) ….and it was 5 years after purchasing!!! Do you have a vitamix? What recipes do you love to create in a vitamix? Has it helped you eat more healthily? Let me know in the comments! The post IS A VITAMIX WORTH THE COST? HONEST REVIEW & THE BEST ONE TO BUY appeared first on Holistically Lizzie. View the full article
  12. 30 EASY VEGAN TREATS & DESSERTS THAT ARE SECRETLY HEALTHY Don’t you just love cake? Do you want flavorful recipes that your special other won’t be able to tell its healthy and vegan? Maybe you need something quick and easy to rustle up for your girlfriends? I have such a sweet tooth but since changing my diet to a whole foods plant-based diet, I always try to eat as healthy as possible – including my desserts. That may sound boring, but seriously, there are so many delicious tasting recipes that will hit your sweet tooth, without having to wear stretchy pants to compensate. As much as valentines day can be …a little over the top sometimes via GIPHY It is nice to create something special for your loved one. It’s not often we get the chance to celebrate love for another so for one day a year, I think its worth it! These healthy vegan desserts and treats are so easy to prepare and even easier to eat. With 30 delicious recipes to choose from, you can be sure to find something that suits you and your special other. Heres what’s included: gluten-free vegan desserts vegan truffles 5-minute vegan desserts naturally sweetened vegan desserts easy vegan desserts vegan valentines day candy vegan chocolate #1 Rhubarb Rose Dark Chocolate Parfaits by Eat Love Eat #2 Raw Vegan Raspberry Cheesecakes by Choosing Chia #3 No Bake Cacao Coconut Tart by Plant Baked #4 Easy Paleo & Vegan Chocolate Pudding (Dairy-Free) by Paleo Running Mama #5 Coconut Macaroons by Chocolate Covered Katie #6 No Bake Chocolate Caramel Slice Recipe by Nest & Glow #7 Vegan English Pancakes by A Virtual Vegan #8 Raw Nutella Bars by The Healthy Maven #9 The World’s Easiest Cinnamon Rolls by Minimalist Baker #10 Quick and Easy Raw Chocolate Cake by One Green Planet #11 Vegan Strawberry Cheesecake (Oil-free) #12 Easy Raw Vegan Cake Pops by Sprouting Zen #13 Vegan Chocolate Peanut Butter Hearts by Detoxinista #14 Vegan Chocolate Raspberry Coconut Cups by Nutritional Foodie #15 3-Ingredient Vegan Chocolate Pots by Feasting On Fruit #16 Hot Fudge Cake by My Darling Vegan #17 Festive Vegan Meringue Kisses by Lauren Caris Cooks #18 Flourless 5-minute S’mores Molten Lava Cake (Vegan) by Veggies Don’t Bite #19 3-Ingredient Chocolate Crunch Doughnuts (Vegan) by Nadia’s Healthy Kitchen #20 Healthy Caramel Pumpkin Pudding by Desserts With Benefits #21 Healthy Vegan Paleo Salted Caramel Fudge by The Big Man’s World #22 Homemade Ferrero Rocher Truffles by The Clever Meal #23 Banana Coconut Chia Pudding by The Blender Girl #24 Chocolate Chip Cooke Pie Vegan (Gluten-Free) by Dadaeats #25 5-Minute Raw Banana Splits by Minimalist Baker #26 Vegan Chocolate Truffles by My Darling Vegan #27 Cherry Berry Almond Crumble Paleo Vegan by Gourmand In The Kitchen #28 2-Ingredient Vegan Strawberry Ice Cream No Churn Dairy by Salt And Lavender #29 No Bake Chocolate Dipped Strawberry Macaroons (Gluten-free, Paleo + Vegan) by Bakerita #30 Salted Almond Chocolate Truffles (Paleo + Vegan) by Bakerita I’d say there are some pretty epic vegan desserts and treats right there! So, ladies, there’s your excuse, you can have your cake and eat it…Literally! Isn’t it amazing to be able to be on a ‘diet’ where you’re able to eat cakes, truffles, pudding and treats that are super healthy for you? Hell to the Yeah in my opinion! I hope you enjoy these vegan desserts and treats as much as I do! And let me know, what one are you going to try for valentines day this year? I’m still deciding between no bake cacao and coconut tart and vegan chocolate raspberry coconut cups! Drool! Let me know in the comments which one you’re going to make! The post THESE 30 HEALTHY VEGAN VALENTINES DAY DESSERTS ARE SUPER QUICK TO MAKE appeared first on Holistically Lizzie. View the full article
  13. 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. Feeling stressed and overwhelmed? Stop it with these 10 powerful tips Stressful jobs, school pickups, and never-ending to-do lists can leave us frazzled, overwhelmed and burnt out. With such hectic lifestyles, there’s no wonder why stress and anxiety are on the rise. I’ve had my own personal struggles too. Twice in my life, I suffered from terrible anxiety and depression. At the time I felt lifeless like there was no way out and everything seemed pretty bleak. Luckily I’ve found that there are SO MANY ways to overcome anxiety, stress, and depression and more importantly, how to prevent it from happening again. I believe the key is to ensure that you are taking the right steps to ensure that stress, anxiety, and depression won’t take a hold of your life – before it reaches that point. If you’ve got a type A personality (like me ), you’ll know it can be difficult to switch off. You may become easily overwhelmed and anxious with all the thing you MUST GET DONE. But it’s not a good way to live and I’ve learned that the hard way. We should be doing so much more to ENJOY life and have less WORRY about the past or future. 10 Signs you are anxious and overwhelmed 1) Too much or too little sleep 2) Feeling exhausted 3) Getting sick more often 4) Undereating or overeating 5) Feeling ‘frazzled’ 6) Brain fog and difficult to focus 7) Procrastination and feeling unmotivated 8) More emotional than usual 9) Strong feelings of dread 10) Have any inflammation in the body (pain) Here are 10 ways to naturally reduce anxiety and overwhelm. #1 SPEND TIME IN NATURE Spending time in nature lowers stress and anxiety, boosts our mood and increases feelings of happiness. ACTION: Spend time outside and walk barefoot Invest in some plants at home Go to a park, beach or a walk around your neighbourhood #2 BREATH…DEEPLY When we are in a state of stress or anxiousness, our breath becomes more shallow and we breathe through our chest instead of our belly. ACTION: Finding yourself in a stressful situation? Place 1 hand on your belly and 1 on your chest. Feel the hand on your belly move in and out. Slow your inhales to a count of 4, followed by an exhale for a count of 4. Repeat 5 times #3 PRACTICE YOGA Yoga is a wonderful way to exercise as it encourages focus, deep breathing, and the mind-body connection. ACTION: Take a few minutes in the morning upon waking and before going to bed to sit quietly and do a few gentle stretches. Join an online yoga subscription for access to all types of yoga that will meet your goals Suggested Post: Yoga For Weight Loss: 10 Free Videos For A Toned Body #4 EAT VITAMIN C RICH FOODS Vitamin C supports progesterone production which helps to calm the nervous system. ACTION: Eat foods rich in vitamin c such as citrus fruits, berries, broccoli, spinach, pineapple, kiwi, peppers and kale #5 USE ESSENTIAL OILS Lavender is very soothing and can help us feel calm by reducing stress and anxiety. ACTION: Use lavender essential oil by adding a few drops into your bath, on your pillow before bed or diluting with a neutral carrier oil and massaging into the body What you need to know about essential oils #6 INCREASE HEALTHY FATS Stress and anxiety can deplete healthy fats in our body making us feel low and unfocused. Healthy fats contain magnesium and tryptophan. Tryptophan increases melatonin and serotonin, neurotransmitters that promote relaxation, a feeling of wellbeing and a restful nights sleep ACTION: Eat fibrous foods that are high in omega 3, such as avocado, walnuts, chia seed, and Flaxseed #7 LIMIT CAFFEINE Caffeine increases cortisol (the stress hormone) affects the quality of sleep and can even trigger depression When too much caffeine is consumed, it can make you feel moody, jumpy and anxious These are all GREAT coffee substitutes. Each one has health benefits, won’t spike adrenalin and will keep your mood calm and steady. Green tea has a smaller amount of caffeine than coffee and contains l-theanine. L-theanine lowers anxiety and keeps energy levels stable. Chamomile tea is also an excellent choice. Chamomile is caffeine free and promotes relaxation. ACTION: Drink coffee before noon Replace coffee with green tea or caffeine-free substitutes, linked above #8 QUIT SUGAR Sugar gives us a false sense of energy and is very addictive! We get a sugar high followed by a crashing low. This blood sugar imbalance makes us eat more sugar overall to boost energy levels. ACTION: Eat a smaller amount of dessert or share with a friend Try to cut obvious sources of sugar from your diet When eating sugar, combine it with a small amount of fiber, protein, and fat to slow its absorption (Eg, Strawberries, almonds and a few pieces of dark chocolate) #9 EAT CARBOHYDRATES Healthy carbohydrates in the form of fruits, vegetables and wholegrain boost tryptophan and serotonin levels which promote a better nights sleep ACTION: Choose wholegrain varieties of bread and kinds of pasta Swap white rice for brown Experiment with different grains such as quinoa, couscous, and freekah Eat a variety of fruits and vegetables #10 SLEEP MORE – BUT NOT TOO MUCH Poor sleep affects the hormones responsible for our mood and appetite. When we sleep less, we turn ON the hormone that makes us hungry and we turn OFF the hormone that makes us full However, too much sleep can make us feel lethargic and unmotivated. Anywhere from 6-9 hours works well for most people ACTION: Regularly wake and go to bed at the same time each day Avoiding using electronics 1 hour before bed Avoiding stimulating foods such as caffeine, spicy foods and chocolate Sleep in a cool, dark and quiet environment Apply topical magnesium. Magnesium promotes relaxation and a restful night sleep PUTTING IT ALL TOGETHER AM Wake up early at the same time each morning Take a few deep breaths followed by light stretches for 5 minutes Drink large glass water, followed by 1 cup of coffee (if desired) In the afternoon, go outside for a walk and get some fresh air Meals Breakfast – Oats with berries and toasted mixed seeds Lunch – Wholegrain wrap with hummus, avocado, and rocket, followed by fresh fruit Snack – Banana and peanut butter Dinner – Chickpea or chicken curry with brown rice and green beans Dessert – Orange slices and a few squares of dark chocolate PM Switch off mobiles and TV 1 hour before bed Do a few light stretches before bed Drink chamomile tea Place a few drops of lavender essential oil on your pillow Get an early night! Have you ever suffered from anxiety, stress or overwhelm? Let me know in the comments what was the one thing that really helped you? The post FEELING STRESSED & OVERWHELMED? STOP IT WITH THESE 10 POWERFUL TIPS appeared first on Holistically Lizzie. View the full article
  14. 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
  15. 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
  16. 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
  17. 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
  18. 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
  19. 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
  20. 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
  21. 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
  22. 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
  23. 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
  24. 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
  25. 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
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