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  • ✔Skipping a healthy & sound lunch and 'munching' throughout the day instead is a thing very common especially with those who do possess a busy schedule. The importance of lunch can't be denied as it not only refuels our body & brain but also helps us having a sound metabolism & decreases the chances of overeating later. Here are the 3 keys to have a wholesome lunch success:
1. CREATE A ROUTINE: Make sure that you sit down for a proper healthy lunch everyday between 1pm to 2pm whether it's at home, at work or the mall etc.
2. PLAN AHEAD: Planning a bit about lunch helps you avoid skipping it. E.g have some easy healthy options on-hand that can be just mixed & matched for lunch, such as yogurt, cottage cheese, veggies or fruit, nuts etc.
3. MAKE IT EASY: Instead of overcomplicating, prefer 3 things to mix & have as lunch i.e protein, a whole grain & some veggies or fruit. E.g: ➡yogurt & frozen fruit smoothie with homemade muffin
➡peanut butter & banana sandwich
➡grilled tomato & cheese sandwich with chicken veggie soup.
#diet #food #nutrition #nutrition #nutritious #lunch #instalunch #instabreakfast #instafoodie #fitness #health #healthy #heathychoices #healthyeating #nutritionalfacts #diethabits #fruit #vegetables #vitamins #multivitamins #minerals #protein #calories #heathyfood #wholesome
  • ✔Skipping a healthy & sound lunch and 'munching' throughout the day instead is a thing very common especially with those who do possess a busy schedule. The importance of lunch can't be denied as it not only refuels our body & brain but also helps us having a sound metabolism & decreases the chances of overeating later. Here are the 3 keys to have a wholesome lunch success:
    1. CREATE A ROUTINE: Make sure that you sit down for a proper healthy lunch everyday between 1pm to 2pm whether it's at home, at work or the mall etc.
    2. PLAN AHEAD: Planning a bit about lunch helps you avoid skipping it. E.g have some easy healthy options on-hand that can be just mixed & matched for lunch, such as yogurt, cottage cheese, veggies or fruit, nuts etc.
    3. MAKE IT EASY: Instead of overcomplicating, prefer 3 things to mix & have as lunch i.e protein, a whole grain & some veggies or fruit. E.g: ➡yogurt & frozen fruit smoothie with homemade muffin
    ➡peanut butter & banana sandwich
    ➡grilled tomato & cheese sandwich with chicken veggie soup.
    #diet #food #nutrition #nutrition #nutritious #lunch #instalunch #instabreakfast #instafoodie #fitness #health #healthy #heathychoices #healthyeating #nutritionalfacts #diethabits #fruit #vegetables #vitamins #multivitamins #minerals #protein #calories #heathyfood #wholesome

  •  28  2  20 September, 2019
  • Which one 🤷‍♀️ Chicken tikka , pepperoni, barbecue chicken or meat lovers ?
  • Which one 🤷‍♀️ Chicken tikka , pepperoni, barbecue chicken or meat lovers ?

  •  24  3  20 September, 2019
  • Got in a great little Runch Jeffer with moi work besties aka my besties @lisaadamson8 & @beezleaz today. We earned these kms. Each one of us pushed the others at different points which made it a great workout for all. My little push was actually a flop when I decided I’d run down hill as fast as my short legs would take me just to the road so like maybe 100m but as this was an impromptu Jeff I wasn’t wearing a sports bra & I’m wearing on loose t...enough said! 🥴🥺🤣
🍂🌾🍁🌻
Then I finished off my day with a deep tissue massage as my hips were so locked up! 🌻🍁🌾🍂
It was a self love kinda day.
#heathychoices #runnermum #runner #selflove #massagetherapy #officebestie
  • Got in a great little Runch Jeffer with moi work besties aka my besties @lisaadamson8 & @beezleaz today. We earned these kms. Each one of us pushed the others at different points which made it a great workout for all. My little push was actually a flop when I decided I’d run down hill as fast as my short legs would take me just to the road so like maybe 100m but as this was an impromptu Jeff I wasn’t wearing a sports bra & I’m wearing on loose t...enough said! 🥴🥺🤣
    🍂🌾🍁🌻
    Then I finished off my day with a deep tissue massage as my hips were so locked up! 🌻🍁🌾🍂
    It was a self love kinda day.
    #heathychoices #runnermum #runner #selflove #massagetherapy #officebestie

  •  21  0  20 September, 2019
  • I captured this quiet, private moment of the couple sitting in front of me.⠀
⠀
And I remembered a moment of my own...⠀
⠀
5 years ago, I questioned if God's plan was for me to continue living, loving my husband and my babies here on earth.⠀
5 years ago, I was undergoing treatment for stage 4 cancer.⠀
5 years ago, I was sick, and Mike was forced to be strong...⠀
⠀
Seeing their hands I remembered...⠀
⠀
Every treatment my husband held my hand through the pokes, the injections, the tests, the treatments, the recoveries, the good news, the bad news, all of it really. ⠀
⠀
I remembered his hand...⠀
⠀
I truthfully admit, that the seemingly daily reminders 5 years ago to live with gratitude, with love and with a constant belief that I am here to share my story, to inspire hope, and to sweat for those who cannot, sometimes feels more like a memory than an active, living breathing, daily purpose.⠀
⠀
You see, when I got on the plane, my mind was immediately overtaken with thoughts of work, of expectations, of deadlines, of sales, of projections, of titles, of calls, of leadership. Of life.⠀
⠀
My mind was on everything but what mattered most.⠀
I looked up to see this- a couple,well into their sixties, holding hands across the aisle.⠀
⠀
⠀
As the plane took off the husband and wife held tighter, and he looked lovingly, protectively, at her while she closed her eyes.⠀
⠀
I remembered Mike's hand.⠀
I remembered what mattered most.⠀
⠀
Cancer grounded me. ⠀
Cancer reminded me that love is filled with simple moments of life that reveal HIS purpose for me.⠀
Cancer reminded me that the PAUSE is so much more fulfilling that the pursuit of perfection.⠀
⠀
And although most can't understand,⠀
cancer gave no alternative but to be beautifully, uninterruptedly present. ⠀
⠀
Being present, seeing their hands, I remembered...⠀
⠀
that there was, and is, no guarantee.⠀
⠀
I am grateful for the gentle reminder to write the book.⠀
I am grateful for the reminder that every sweat matters.⠀
But mostly, I am grateful for the reminder that I have my husband's hand to hold.⠀
⠀
And HE's always holding mine.....⠀
⠀
Look for the gentle reminders.⠀
Be present.⠀
⠀
HE'S there.
  • I captured this quiet, private moment of the couple sitting in front of me.⠀

    And I remembered a moment of my own...⠀

    5 years ago, I questioned if God's plan was for me to continue living, loving my husband and my babies here on earth.⠀
    5 years ago, I was undergoing treatment for stage 4 cancer.⠀
    5 years ago, I was sick, and Mike was forced to be strong...⠀

    Seeing their hands I remembered...⠀

    Every treatment my husband held my hand through the pokes, the injections, the tests, the treatments, the recoveries, the good news, the bad news, all of it really. ⠀

    I remembered his hand...⠀

    I truthfully admit, that the seemingly daily reminders 5 years ago to live with gratitude, with love and with a constant belief that I am here to share my story, to inspire hope, and to sweat for those who cannot, sometimes feels more like a memory than an active, living breathing, daily purpose.⠀

    You see, when I got on the plane, my mind was immediately overtaken with thoughts of work, of expectations, of deadlines, of sales, of projections, of titles, of calls, of leadership. Of life.⠀

    My mind was on everything but what mattered most.⠀
    I looked up to see this- a couple,well into their sixties, holding hands across the aisle.⠀


    As the plane took off the husband and wife held tighter, and he looked lovingly, protectively, at her while she closed her eyes.⠀

    I remembered Mike's hand.⠀
    I remembered what mattered most.⠀

    Cancer grounded me. ⠀
    Cancer reminded me that love is filled with simple moments of life that reveal HIS purpose for me.⠀
    Cancer reminded me that the PAUSE is so much more fulfilling that the pursuit of perfection.⠀

    And although most can't understand,⠀
    cancer gave no alternative but to be beautifully, uninterruptedly present. ⠀

    Being present, seeing their hands, I remembered...⠀

    that there was, and is, no guarantee.⠀

    I am grateful for the gentle reminder to write the book.⠀
    I am grateful for the reminder that every sweat matters.⠀
    But mostly, I am grateful for the reminder that I have my husband's hand to hold.⠀

    And HE's always holding mine.....⠀

    Look for the gentle reminders.⠀
    Be present.⠀

    HE'S there.

  •  290  26  20 September, 2019
  • Don’t let this little rain stop you from coming to see us at the markets 😉
We are here til 2pm today @foragersmarket at Crown st Mall Wollongong .
Come grab a delicious Thai vegan food from us 😋
.
See you all soon 💚💚💚
  • Don’t let this little rain stop you from coming to see us at the markets 😉
    We are here til 2pm today @foragersmarket at Crown st Mall Wollongong .
    Come grab a delicious Thai vegan food from us 😋
    .
    See you all soon 💚💚💚

  •  47  6  20 September, 2019
  • Who loves to bake but doesn’t love all the extra calories and sugars? 🍰🧁🥧🍪🙋‍♀️🙋‍♂️ Here’s a helpful list to let you know some healthier swap outs!  Makes your pastries healthier, and still delicious! 
#bakingswaps #heathychoices #nutrition #burnfxbg
  • Who loves to bake but doesn’t love all the extra calories and sugars? 🍰🧁🥧🍪🙋‍♀️🙋‍♂️ Here’s a helpful list to let you know some healthier swap outs! Makes your pastries healthier, and still delicious!
    #bakingswaps #heathychoices #nutrition #burnfxbg

  •  27  0  19 September, 2019
  • A slice a day keeps the sad away 🍕😊 / crusty’s pizza
  • A slice a day keeps the sad away 🍕😊 / crusty’s pizza

  •  44  6  19 September, 2019
  • Come see us tomorrow at Crown St Mall Wollongong @foragersmarket from 9am til 2pm 😁
.
We will have all your faves on the menu 😋😋😋
.
See you guys there ✌🏼💚
.
📸 thanks @mcdanielerin for the snap :) 🙌🏼
  • Come see us tomorrow at Crown St Mall Wollongong @foragersmarket from 9am til 2pm 😁
    .
    We will have all your faves on the menu 😋😋😋
    .
    See you guys there ✌🏼💚
    .
    📸 thanks @mcdanielerin for the snap :) 🙌🏼

  •  40  1  19 September, 2019
  • Alfalfa Sprouts Sandwich kind of day. Ready for lunch!🥙
Pra quem tá pedindo opções de lanche rápido ou almoço, aqui vai um sanduíche natural bem simples mas super saudável. ⁣
⁣
Pão integral germinado, maionese vegana, tomate orgânico, azeitonas e broto de alfafa. 🥙⁣
⁣
O broto de alfafa ajuda a desintoxicar o fígado, auxilia nos sintomas da menopausa ou irregularidades hormonais, ajuda a diminuir o colesterol ruim, é bom pro cabelo e carregado de extras vitaminas e antioxidants. ⁣
⁣
Bem temperado fica uma delícia. Usei sal Himalaya, limão, um fio de azeite de oliva e pimenta do reino. Ao invés de comer o sanduíche fechado gosto de comer aberto pq faz parecer que vc comeu dois pedaços e repetiu, mentalmente ajuda no processo de dizer ao seu cérebro que vc realmente está satisfeito. Se é o caso de precisar perder peso, pode por exemplo comer numa folha de alface, wrap sem gluten, panqueca de grão de bico ou usar 1 fatia de pão e cortar pela metade,ainda fazendo parecer que tem duas. Entenderam?!? Fica a dica 😉 ⁣
⁣
#almoco #simplesegostoso #delicia ⁣#facil #brotodealfafa #alfalfasprouts #maisverde #daterra #voltaaoverde #saude #heathychoices #healthcoach #myhealthykitchenmeals #escolhas #detox #sededeverde
  • Alfalfa Sprouts Sandwich kind of day. Ready for lunch!🥙
    Pra quem tá pedindo opções de lanche rápido ou almoço, aqui vai um sanduíche natural bem simples mas super saudável. ⁣

    Pão integral germinado, maionese vegana, tomate orgânico, azeitonas e broto de alfafa. 🥙⁣

    O broto de alfafa ajuda a desintoxicar o fígado, auxilia nos sintomas da menopausa ou irregularidades hormonais, ajuda a diminuir o colesterol ruim, é bom pro cabelo e carregado de extras vitaminas e antioxidants. ⁣

    Bem temperado fica uma delícia. Usei sal Himalaya, limão, um fio de azeite de oliva e pimenta do reino. Ao invés de comer o sanduíche fechado gosto de comer aberto pq faz parecer que vc comeu dois pedaços e repetiu, mentalmente ajuda no processo de dizer ao seu cérebro que vc realmente está satisfeito. Se é o caso de precisar perder peso, pode por exemplo comer numa folha de alface, wrap sem gluten, panqueca de grão de bico ou usar 1 fatia de pão e cortar pela metade,ainda fazendo parecer que tem duas. Entenderam?!? Fica a dica 😉 ⁣

    #almoco #simplesegostoso #delicia#facil #brotodealfafa #alfalfasprouts #maisverde #daterra #voltaaoverde #saude #heathychoices #healthcoach #myhealthykitchenmeals #escolhas #detox #sededeverde

  •  111  7  18 September, 2019
  • Don’t yah wish you could swan dive into the deep caverns of your psyche to figure out why you struggle to do the things you KNOW you should be doing?
⠀
It’s pretty nuts how much our 🧠’s affect our ability to lose fat & get the body of our dreams.
⠀
You know that carbs aren’t the enemy…
⠀
But you still cut ‘em when progress "stalls.” Even when you know it all comes down to calories IN vs. Calories OUT.
⠀
𝗬𝗼𝘂 𝗸𝗻𝗼𝘄 𝗿𝗲𝘀𝘁𝗿𝗶𝗰𝘁𝗶𝗼𝗻 𝗶𝘀𝗻’𝘁 𝘁𝗵𝗲 𝗮𝗻𝘀𝘄𝗲𝗿…
⠀
As it's only led to resentment. You can eat/drink anything you want but choose to have restraint because of your goals.
⠀
𝗬𝗼𝘂 𝗸𝗻𝗼𝘄 𝗽𝗲𝗿𝗳𝗲𝗰𝘁𝗶𝗼𝗻 𝗱𝗼𝗲𝘀𝗻’𝘁 𝗲𝘅𝗶𝘀𝘁…
⠀
But you get down when you don’t see the changes you think you should see — even though you’ve had consistent progress along the way.
⠀
𝗬𝗼𝘂 𝗸𝗻𝗼𝘄 𝗺𝗼𝗿𝗲 𝗰𝗮𝗿𝗱𝗶𝗼 𝗶𝘀𝗻’𝘁 𝗴𝗼𝗻𝗻𝗮 𝗴𝗲𝘁 𝘆𝗼𝘂 𝗹𝗲𝗮𝗻…
⠀
But you’ll run yourself to death every damn day instead of focusing on a few strength training sessions per week that'll actually get you the lean & toned body you want.
⠀
𝗬𝗼𝘂 𝗸𝗻𝗼𝘄 𝗺𝗼𝘁𝗶𝘃𝗮𝘁𝗶𝗼𝗻 𝗶𝘀 𝗳𝗶𝗰𝗸𝗹𝗲…
⠀
But you’ll use “a lack of motivation” as an excuse to give up when you know you’ll feel motivated from taking action.
⠀
𝗬𝗼𝘂 𝗸𝗻𝗼𝘄 𝗶𝘁’𝘀 𝘀𝗶𝗹𝗹𝘆 𝘁𝗼 𝗳𝗼𝗰𝘂𝘀 𝗼𝗻 𝘁𝗵𝗲 𝗲𝗻𝗱 𝗴𝗼𝗮𝗹…
⠀
But you’ll let it overwhelm you and take your focus off of what you can control — the small, daily wins that get you there.
⠀
Listen.
⠀
I’m not saying it’s easy to overcome these mistakes.
⠀
But the more you challenge the silliness going on inside your head — the unrealistic standards, negative self-talk, all-or-nothing thinking, etc…
⠀
The better off you’ll be.
⠀
MY ADVICE ✅:
⠀
𝙎𝙩𝙤𝙥 chasing a goal. 𝙎𝙩𝙖𝙧𝙩 chasing a lifestyle.
⠀
Envision the leaner, healthier, more confident, and more mindful version of yourself…
⠀
What would that person be doing on a daily basis?
How would they prioritize their diet & exercise?
How would they balance “fitness” & “fun stuff?”
How would they respond to a single “bad” day?
⠀
Start mimicking the leaner & healthier version of yourself and the physical results will come.
—
⠀
  • Don’t yah wish you could swan dive into the deep caverns of your psyche to figure out why you struggle to do the things you KNOW you should be doing?

    It’s pretty nuts how much our 🧠’s affect our ability to lose fat & get the body of our dreams.

    You know that carbs aren’t the enemy…

    But you still cut ‘em when progress "stalls.” Even when you know it all comes down to calories IN vs. Calories OUT.

    𝗬𝗼𝘂 𝗸𝗻𝗼𝘄 𝗿𝗲𝘀𝘁𝗿𝗶𝗰𝘁𝗶𝗼𝗻 𝗶𝘀𝗻’𝘁 𝘁𝗵𝗲 𝗮𝗻𝘀𝘄𝗲𝗿…

    As it's only led to resentment. You can eat/drink anything you want but choose to have restraint because of your goals.

    𝗬𝗼𝘂 𝗸𝗻𝗼𝘄 𝗽𝗲𝗿𝗳𝗲𝗰𝘁𝗶𝗼𝗻 𝗱𝗼𝗲𝘀𝗻’𝘁 𝗲𝘅𝗶𝘀𝘁…

    But you get down when you don’t see the changes you think you should see — even though you’ve had consistent progress along the way.

    𝗬𝗼𝘂 𝗸𝗻𝗼𝘄 𝗺𝗼𝗿𝗲 𝗰𝗮𝗿𝗱𝗶𝗼 𝗶𝘀𝗻’𝘁 𝗴𝗼𝗻𝗻𝗮 𝗴𝗲𝘁 𝘆𝗼𝘂 𝗹𝗲𝗮𝗻…

    But you’ll run yourself to death every damn day instead of focusing on a few strength training sessions per week that'll actually get you the lean & toned body you want.

    𝗬𝗼𝘂 𝗸𝗻𝗼𝘄 𝗺𝗼𝘁𝗶𝘃𝗮𝘁𝗶𝗼𝗻 𝗶𝘀 𝗳𝗶𝗰𝗸𝗹𝗲…

    But you’ll use “a lack of motivation” as an excuse to give up when you know you’ll feel motivated from taking action.

    𝗬𝗼𝘂 𝗸𝗻𝗼𝘄 𝗶𝘁’𝘀 𝘀𝗶𝗹𝗹𝘆 𝘁𝗼 𝗳𝗼𝗰𝘂𝘀 𝗼𝗻 𝘁𝗵𝗲 𝗲𝗻𝗱 𝗴𝗼𝗮𝗹…

    But you’ll let it overwhelm you and take your focus off of what you can control — the small, daily wins that get you there.

    Listen.

    I’m not saying it’s easy to overcome these mistakes.

    But the more you challenge the silliness going on inside your head — the unrealistic standards, negative self-talk, all-or-nothing thinking, etc…

    The better off you’ll be.

    MY ADVICE ✅:

    𝙎𝙩𝙤𝙥 chasing a goal. 𝙎𝙩𝙖𝙧𝙩 chasing a lifestyle.

    Envision the leaner, healthier, more confident, and more mindful version of yourself…

    What would that person be doing on a daily basis?
    How would they prioritize their diet & exercise?
    How would they balance “fitness” & “fun stuff?”
    How would they respond to a single “bad” day?

    Start mimicking the leaner & healthier version of yourself and the physical results will come.

  •  335  1  18 September, 2019
  • A panela que veio como revolucionária e tem milhares de pessoas que a usam no seu dia a dia levadas pela sua praticidade e seu apelo de saudável para continuar comendo suas frituras favoritas. Continuo na linha de que manter o prazer de cozinhar sua comida a deixará mais gostosa e saudável mesmo que vc ache que terá mais trabalho. Vou explicar o por que. Hoje sabemos pontos bem desfavorável para esse tipo de panela, pois ela tem em sua composição alumínio, metal tóxico que qdo acumulado afeta o SNC (sistema nervoso central) podendo levar a fibromialgia, cansaço crônico, Alzheimer, Parkinson, esclerose lateral amiotrófica. 
Além disso ela pode formar acrilamida, substância com potencial cancerígeno que se produz naturalmente em alimentos cozidos ou processados em alta temperatura, principalmente batatas e cereais por serem ricos em amido.
Então a forma que continua sendo mais saudável é cozinhar, assar e grelhar. 
Tenho certeza que sua saúde vai agradecer. #ferfagali #ferfagalinutri #nutricaofuncional #functionalmedicine #integrativemedicine #integrativenutrition #lifestyle #healthylifestyle #heathychoices #detox #cooking #bodymindspirit #healthyfood #food #a4m #ifm #nutrition #dietitian #nutritionist
  • A panela que veio como revolucionária e tem milhares de pessoas que a usam no seu dia a dia levadas pela sua praticidade e seu apelo de saudável para continuar comendo suas frituras favoritas. Continuo na linha de que manter o prazer de cozinhar sua comida a deixará mais gostosa e saudável mesmo que vc ache que terá mais trabalho. Vou explicar o por que. Hoje sabemos pontos bem desfavorável para esse tipo de panela, pois ela tem em sua composição alumínio, metal tóxico que qdo acumulado afeta o SNC (sistema nervoso central) podendo levar a fibromialgia, cansaço crônico, Alzheimer, Parkinson, esclerose lateral amiotrófica.
    Além disso ela pode formar acrilamida, substância com potencial cancerígeno que se produz naturalmente em alimentos cozidos ou processados em alta temperatura, principalmente batatas e cereais por serem ricos em amido.
    Então a forma que continua sendo mais saudável é cozinhar, assar e grelhar.
    Tenho certeza que sua saúde vai agradecer. #ferfagali #ferfagalinutri #nutricaofuncional #functionalmedicine #integrativemedicine #integrativenutrition #lifestyle #healthylifestyle #heathychoices #detox #cooking #bodymindspirit #healthyfood #food #a4m #ifm #nutrition #dietitian #nutritionist

  •  28  7  18 September, 2019
  • Happy Tuesday with our Raw juices , Rejuvenator and Invigorator as well as wheatgrass shot on the side. How wonderful that your body appreciates you! 👍👍😘😘😇# Tuesdayjuice#juiceitup#heathychoices#rawjuice#shots#greenjuice
  • Happy Tuesday with our Raw juices , Rejuvenator and Invigorator as well as wheatgrass shot on the side. How wonderful that your body appreciates you! 👍👍😘😘😇# Tuesdayjuice #juiceitup #heathychoices #rawjuice #shots #greenjuice

  •  34  0  17 September, 2019

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