nutrition blogs

🌿Green smoothie~ kale, lemon, clementine, frozen pineapple, frozen banana
🍓🍓🍓
Layered with oil free granola, + the freshest blueberries & strawberries

IG LilaInTheSkyWithDiamonds

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CINDERELLA TWO WEEK SHRED 

So this is a little resource I made for myself to keep myself accountable for my goals over the next two weeks, and since sharing is caring, I thought id share it with you lovely people and maybe even some of you will join me! 

Ive posted above a ‘decorated’ version (Using pictures from pinterest & tumblr, if your image is used here let me know and I will be happy to credit you!) Which has pictures that inspire me all over it. This isn’t just about health & fitness this is about all over lifestyle. There are things featured on this list such as brushing teeth and eating breakfast that are normal self-care things that can sometimes be missed in the busy-ness of day to day life. 

The idea of this is to help you (well, me!) develop healthier habits that can be put in place in the long-term. Im probably gonna continue using this for longer than the stated two weeks but thats when my birthday celebrations start so! 

Let me know if you start using it and i wanna see what you guys do! 

Just a note too, where it says gym/workout/swim 4x that means 4x per week not day! 

Happy Tuesday! Today I’m going go back to something basic that we ALL do. Today’s #NutritionTalkTuesday topic is EATING. I know that sounds silly, but when you eat and how you eat can play a major role in weight loss or weight gain. Studies show that “Mindful Eating” (focusing on eating only) has many benefits that include lifespan and digestion. Think about your last meal, were you at your desk? Looking at your phone? Or eating out a bag? Distracted eating can lead to eating too fast, which can reduce how long we feel full after a meal.
HOW TO EAT MINDFULLY
1. Eat at a table, not at your desk or in front of a tv. Don’t look at your phone or computer. Eat alone or over conversation
2. Eat from a plate/or food prep container. Not from a package or bag
3. Put your eating utensil down in between bites
4. Chew your food 25 times
5. Eat with your non-dominant hand
BENEFITS OF MINDFUL EATING
1. Increased attention span
2. Helps regulate binge eating & emotional eating
3. Increased Satiety (feeling fuller longer)
4. Increased digestion & absorption
5. Increased immune function
6. Reduces indigestion
Try these practices at your next meal, see how much longer it takes you to eat. Note if you feel fuller sooner with a meal you can usually finish. I know these things seem minor but they can go a long way! Thank you for reading and if you have any comments or questions please leave them below!

For lunch I had this beautiful salad, that was honestly just a bunch of veggies I had lying around. A bed of chopped kale, roasted corn, black beans, red onion, tomato, artichoke hearts, half an avocado, and some of the no sugar/whole 30 ranch dressing I got this week.

Super tasty, and I haven’t really been craving sugar. But the lack of Diet Coke and sweet sweet aspartame running through my veins has been rough and I’ve had bad caffeine headaches. I’m hoping that those stop soon, and I can keep up drinking mostly water even after these 30 days.

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I made delicious paleo banana & walnut muffins this morning. Low in sugar & calories and super convenient as a snack.

3 large bananas
3 eggs
3 tablespoons melted coconut oil
1/3 cup of coconut flour
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
1 cup toasted walnuts

I just put all of the above into a blender and then poured it into my trays. As I mentioned in an earlier post my mix was a little dry so I added the tiniest bit of almond milk.

They definitely taste better than they look. Suprisingly very soft and fluffy on the inside and quite dense considering there isn’t any white flour.

Will be making them again for sure.

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I was supposes to go for a hike today but life (and shit) happens so I had to stay at home instead. I did an hour of pilates.

Breakfast: bread roll with home-made zucchini chutney and a soy sausage

Lunch: Crunchy peanut butter pasta

Snack: vegan protein with banana

Dinner: Red Lentil Soup

I also found a vegan ice-cream in our store so I had to try it and it is delicious!
Now I’m having a glass of wine and you know what? No regrets - I deserve the wine cause I’ve been working out hard all week and there is nothing wrong with treatin yourself 😊

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As requested, my meal plan for the next 30 days.

Please note, I have visited a dietician who has, based on my age, height, weight, physical activity + pcos, placed me on a 1400 calorie per day allowance to lose weight.

I also follow a strictly paleo lifestyle, which certainly isn’t for everyone.

I hope to lose at least 5 kgs / 11 lbs each month for the next three months to bring me to my first goal weight of 80 kgs/176 lbs.

I’m currently down 33.5kgs / 73.8lbs.