Elaine Kalache ( @change_begins_with_you ) Instagram Profile

change_begins_with_you

Elaine Kalache

💥ᴅᴏ sᴏᴍᴇᴛʜɪɴɢ ᴛᴏᴅᴀʏ ʏᴏᴜʀ ғᴜᴛᴜʀᴇ ᴡɪʟʟ ᴛʜᴀɴᴋ ʏᴏᴜ ғᴏʀ
👉❶❸❷kgs 👇❻❸kgs
❌ No weight loss surgery
💥🅷🅴🅰🅻🆃🅷
💥🅽🆄🆃🆁🅸🆃🅸🅾🅽
💥🅼🅾🆃🅸🆅🅰🆃🅸🅾🅽
💥🅵🅾🅾🅳 🅻🅾🆅🅴🆁 😋

  • 789 posts
  • 269.8k followers
  • 244 following

Elaine Kalache Profile Information

  • Double 💖 tap if you’d eat this beauty 🤤 •
Nothing more delicious than sexy colourful salad 🥗 😋. ✨4 simple steps.

1️⃣ Pick a leafy base, Spinach, lettuce, kale etc.

2️⃣ Pick 2-3 more veggies, tomatoes, cucumber peppers, carrots, zucchini.

3️⃣ Pick a protein eggs, tofu, chicken, tuna etc.

4️⃣ Pick your fats avocado, hemp seeds, hummus, chia seeds.

So simple 😄

dEats:
Lettuce 🥬 
Peppers 🌶 
Cherry tomatoes 🍅 
Cucumber 🥒 
2 boiled eggs 🥚 🥚
¼ avocado 🥑 ½ tbsp of hemp seeds.
.

I dressed mine with 1 tbsp Tahini diluted with ½ tbsp srichara (chili sauce) and pink salt. .

Whats are some of your favourite salad toppings? .

As many of you know I don’t count my calories but I know I will get asked so here is the breakdown.

399 calories

Carbs 23g
Protein 23g
Fat 25g
Fiber 11g

When I was losing weight I steered away from fats. As back in those days I was on the high carb low fat diet. I thought eating fats would make me fat. Boy was I wrong with so much information out there now I am incorporating a lot more fats into my diet. Personally I have found I have a lot more energy and Im not fatigued like I used to be. I feel much fuller for longer after my meals. 
Don’t fear fats just eat the healthy fats. 
Some of my favourite fat sources are
Avocados, eggs, salmon, olives/oil also nuts and nuts butters 🤤… .

Hope your having a great day 🌸
.

Xoxo Elaine 💖
@change_begins_with_you .
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#cleaneating #healthyeating #fatloss#primal #healthyfood #cleaneats #fitfood#food #nutrition #instahealth#healthychoices #iifym #organic #bbg#mealprep #dairyfree #protein #snack#weightloss #realfood #eatyourgreens #veggies#getfit#healthyliving #goodmoodfood #carbs #weightloss#lifestyle #weightlossjourney #diet
  • @change_begins_with_you Profile picture

    @change_begins_with_you

    Canberra, Australian Capital Territory

    Double 💖 tap if you’d eat this beauty 🤤 •
    Nothing more delicious than sexy colourful salad 🥗 😋. ✨4 simple steps.

    1️⃣ Pick a leafy base, Spinach, lettuce, kale etc.

    2️⃣ Pick 2-3 more veggies, tomatoes, cucumber peppers, carrots, zucchini.

    3️⃣ Pick a protein eggs, tofu, chicken, tuna etc.

    4️⃣ Pick your fats avocado, hemp seeds, hummus, chia seeds.

    So simple 😄

    dEats:
    Lettuce 🥬 
    Peppers 🌶 
    Cherry tomatoes 🍅 
    Cucumber 🥒 
    2 boiled eggs 🥚 🥚
    ¼ avocado 🥑 ½ tbsp of hemp seeds.
    .

    I dressed mine with 1 tbsp Tahini diluted with ½ tbsp srichara (chili sauce) and pink salt. .

    Whats are some of your favourite salad toppings? .

    As many of you know I don’t count my calories but I know I will get asked so here is the breakdown.

    399 calories

    Carbs 23g
    Protein 23g
    Fat 25g
    Fiber 11g

    When I was losing weight I steered away from fats. As back in those days I was on the high carb low fat diet. I thought eating fats would make me fat. Boy was I wrong with so much information out there now I am incorporating a lot more fats into my diet. Personally I have found I have a lot more energy and Im not fatigued like I used to be. I feel much fuller for longer after my meals. 
    Don’t fear fats just eat the healthy fats.
    Some of my favourite fat sources are
    Avocados, eggs, salmon, olives/oil also nuts and nuts butters 🤤… .

    Hope your having a great day 🌸
    .

    Xoxo Elaine 💖
    @change_begins_with_you .
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    #cleaneating  #healthyeating  #fatloss #primal  #healthyfood  #cleaneats  #fitfood #food  #nutrition  #instahealth #healthychoices  #iifym  #organic  #bbg #mealprep  #dairyfree  #protein  #snack #weightloss  #realfood  #eatyourgreens  #veggies #getfit #healthyliving  #goodmoodfood  #carbs  #weightloss #lifestyle  #weightlossjourney  #diet

  •  874  0  4 hours ago
  • Here are Five Meal Plan ideas🍱💫 *Swipe to see the Plans and below for full descriptions & calories… All by the lovely Roxana @newhabitsdietitian ⠀
PLAN 1
1450 calories
•BREAKFAST: 40 g oats, 150 greek yogurt, 20 g walnuts, 1 tbsp honey, 100 -200g fruit
•SNACK: 200 g fruit, dark choc
•LUNCH: 40 g rye bread, 1 egg, 1 apple, 100 g corn, 30 g cheese
•DINNER: arugula, 1 carrot, 40 g blue cheese, 25 g walnuts, 100 g beetroot, 2  tbsp olive oil purple cabbage
⠀
PLAN 2
1800 calories
•BREAKFAST: 50 g oatmeal with 1 tbsp honey 🍯, one cup strawberries 🍓150 greek yogurt
•SNACK(was lunch, sorry guys, I messed up lunch with snack 😁) : 2 eggs 🍳, rye toast, 30 g feta cheese🧀 veggies 🍅 3 walnuts, medium apple 🍏
•LUNCH( snack): big grape 🍇 string cheese, few peanuts 🥜
•DINNER:🍜 chicken, broccoli , 2 cups pasta al dente , dark choc 🍫 nuts 🥜
⠀
PLAN 3
1800 calories
•BREAKFAST: 2 slices 🍞 , 2 figs & full fat yogurt 🥛
•LUNCH: 1/2 🥑 avocado salad , 1 🍳 egg, one slice rye 🍞bread with cream cheese and small slice salmon, one small cup dried prunes and cashew nuts
•SNACK : rice cakes with 1 banana🍌 and 2 tbsp peanut butter🥜
•DINNER: 1 roasted potato 🥔with salmon and green beans
⠀
PLAN 4
1700 calories
•BREAKFAST: toast with egg and cheese, corn &🍏
•SNACK: 150 g cottage cheese with fruits
•LUNCH: salmon sweet potato, veggies
•DINNER: risotto with tofu and walnuts!💝🥰
⠀
PLAN 5
1600 calories
•BREAKFAST: 🍞2 slices rye bread, 2 tbsp cream cheese, one grape🍇 (150 g) , walnuts 20 g. One tbsp homemade jam (sugarfree)( aprox. 600 cal)
•SNACK: 150 g cottage cheese+ 100 g🍓( 180 cal)
•LUNCH: one egg 🍳200 g green peas stew+ one slice rye bread ( 450 cal)
•DINNER:🥗lettuce, avocado🥑, 100 g chickpea, tomatoes🍅, olive oil, pretzels (30g) (300 cal)
.

Hope your having a great day 🌸 .

Xoxo Elaine 💖
@change_begins_with_you .
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#cleaneating #healthyeating #fatloss#primal #healthyfood #cleaneats #fitfood#food #nutrition #instahealth#healthychoices #iifym #organic #bbg#mealprep #dairyfree #protein #snack#weightloss #realfood #eatyourgreens #veggies#getfit#healthyliving #goodmoodfood #carbs #weightloss#lifestyle #weightlossjourney #diet
  • @change_begins_with_you Profile picture

    @change_begins_with_you

    Canberra, Australian Capital Territory

    Here are Five Meal Plan ideas🍱💫 *Swipe to see the Plans and below for full descriptions & calories… All by the lovely Roxana @newhabitsdietitian
    PLAN 1
    1450 calories
    •BREAKFAST: 40 g oats, 150 greek yogurt, 20 g walnuts, 1 tbsp honey, 100 -200g fruit
    •SNACK: 200 g fruit, dark choc
    •LUNCH: 40 g rye bread, 1 egg, 1 apple, 100 g corn, 30 g cheese
    •DINNER: arugula, 1 carrot, 40 g blue cheese, 25 g walnuts, 100 g beetroot, 2 tbsp olive oil purple cabbage

    PLAN 2
    1800 calories
    •BREAKFAST: 50 g oatmeal with 1 tbsp honey 🍯, one cup strawberries 🍓150 greek yogurt
    •SNACK(was lunch, sorry guys, I messed up lunch with snack 😁) : 2 eggs 🍳, rye toast, 30 g feta cheese🧀 veggies 🍅 3 walnuts, medium apple 🍏
    •LUNCH( snack): big grape 🍇 string cheese, few peanuts 🥜
    •DINNER:🍜 chicken, broccoli , 2 cups pasta al dente , dark choc 🍫 nuts 🥜

    PLAN 3
    1800 calories
    •BREAKFAST: 2 slices 🍞 , 2 figs & full fat yogurt 🥛
    •LUNCH: 1/2 🥑 avocado salad , 1 🍳 egg, one slice rye 🍞bread with cream cheese and small slice salmon, one small cup dried prunes and cashew nuts
    •SNACK : rice cakes with 1 banana🍌 and 2 tbsp peanut butter🥜
    •DINNER: 1 roasted potato 🥔with salmon and green beans

    PLAN 4
    1700 calories
    •BREAKFAST: toast with egg and cheese, corn &🍏
    •SNACK: 150 g cottage cheese with fruits
    •LUNCH: salmon sweet potato, veggies
    •DINNER: risotto with tofu and walnuts!💝🥰

    PLAN 5
    1600 calories
    •BREAKFAST: 🍞2 slices rye bread, 2 tbsp cream cheese, one grape🍇 (150 g) , walnuts 20 g. One tbsp homemade jam (sugarfree)( aprox. 600 cal)
    •SNACK: 150 g cottage cheese+ 100 g🍓( 180 cal)
    •LUNCH: one egg 🍳200 g green peas stew+ one slice rye bread ( 450 cal)
    •DINNER:🥗lettuce, avocado🥑, 100 g chickpea, tomatoes🍅, olive oil, pretzels (30g) (300 cal)
    .

    Hope your having a great day 🌸 .

    Xoxo Elaine 💖
    @change_begins_with_you .
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    #cleaneating  #healthyeating  #fatloss #primal  #healthyfood  #cleaneats  #fitfood #food  #nutrition  #instahealth #healthychoices  #iifym  #organic  #bbg #mealprep  #dairyfree  #protein  #snack #weightloss  #realfood  #eatyourgreens  #veggies #getfit #healthyliving  #goodmoodfood  #carbs  #weightloss #lifestyle  #weightlossjourney  #diet

  •  4,006  0  24 August, 2019
  • 💥More Volume Little Calories💥
—
When trying to lose weight volume eating is one of the best ways to feel satisfied! Eating lower calorie, nutrient dense foods and more of it.
—
When cutting back on your calorie intake there are 2 types of eaters.

Ꭺ) Those who simply cut down on the amount of food they eat and are satisfied with smaller amounts of calorie dense foods.
—
Ᏼ) Those who only find satisfaction in larger quantities of food.

For example:

For 200 calories ᎢYᏢᎬ Ꭺ could consist of 1 piece of toast 🍞 with 1 tablespoon 🥄 of peanut 🥜 butter and be satisfied.
ᎢYᏢᎬ Ᏼ on the other hand wouldn’t like this choice and would choose 2 eggs 🥚 , ½ capsicum🌶, 1 cup of mushrooms 🍄 and 1 🍅. Both are eating 200 calories worth of food but ᎢYᏢᎬ Ᏼ is getting significantly more in terms of quantity. 
I 🙋🏻‍♀️ over here am definitely ᎢYᏢᎬ Ᏼ.

I love eating high volume, lower calorie, nutrient dense foods and more of it 😝. Here is a list of more volume - lower calorie foods. These are based per 100g.

These foods are super high ✔️ in nutrients and also contain fibre, which will help keep you fuller for longer 😌. —
With most of my meals ½ or more of my plate 🍽 is filled with high volume lower calorie veggies 🥦.
—
I know if you’re not used to veggies, you may find them boring but I suggest slowly introducing 1 vegetable at a time and experiment with herbs and spices. They are a game changer. —
Once you start getting used to veggies - your body will start craving them.
—

Hope you found this helpful and are having a great day 🌸
.
Xoxo Elaine 💖
@change_begins_with_you .
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#cleaneating #healthyeating #fatloss#primal #healthyfood #cleaneats #fitfood#food #nutrition #instahealth#healthychoices #iifym #organic #bbg#mealprep #dairyfree #protein #snack#weightloss #realfood #eatyourgreens #veggies#getfit#healthyliving #goodmoodfood #carbs #weightloss#lifestyle #weightlossjourney #diet
  • @change_begins_with_you Profile picture

    @change_begins_with_you

    Australia

    💥More Volume Little Calories💥

    When trying to lose weight volume eating is one of the best ways to feel satisfied! Eating lower calorie, nutrient dense foods and more of it.

    When cutting back on your calorie intake there are 2 types of eaters.

    Ꭺ) Those who simply cut down on the amount of food they eat and are satisfied with smaller amounts of calorie dense foods.

    Ᏼ) Those who only find satisfaction in larger quantities of food.

    For example:

    For 200 calories ᎢYᏢᎬ Ꭺ could consist of 1 piece of toast 🍞 with 1 tablespoon 🥄 of peanut 🥜 butter and be satisfied.
    ᎢYᏢᎬ Ᏼ on the other hand wouldn’t like this choice and would choose 2 eggs 🥚 , ½ capsicum🌶, 1 cup of mushrooms 🍄 and 1 🍅. Both are eating 200 calories worth of food but ᎢYᏢᎬ Ᏼ is getting significantly more in terms of quantity.
    I 🙋🏻‍♀️ over here am definitely ᎢYᏢᎬ Ᏼ.

    I love eating high volume, lower calorie, nutrient dense foods and more of it 😝. Here is a list of more volume - lower calorie foods. These are based per 100g.

    These foods are super high ✔️ in nutrients and also contain fibre, which will help keep you fuller for longer 😌. —
    With most of my meals ½ or more of my plate 🍽 is filled with high volume lower calorie veggies 🥦.

    I know if you’re not used to veggies, you may find them boring but I suggest slowly introducing 1 vegetable at a time and experiment with herbs and spices. They are a game changer. —
    Once you start getting used to veggies - your body will start craving them.


    Hope you found this helpful and are having a great day 🌸
    .
    Xoxo Elaine 💖
    @change_begins_with_you .
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    #cleaneating  #healthyeating  #fatloss #primal  #healthyfood  #cleaneats  #fitfood #food  #nutrition  #instahealth #healthychoices  #iifym  #organic  #bbg #mealprep  #dairyfree  #protein  #snack #weightloss  #realfood  #eatyourgreens  #veggies #getfit #healthyliving  #goodmoodfood  #carbs  #weightloss #lifestyle  #weightlossjourney  #diet

  •  4,231  0  23 August, 2019
  • I often get asked what diet I follow and if I eat carbs… 
I eat all foods depending on what I feel on the day… 
There are days I will have sandwiches 🥪 at every meal and there are days I will have only have salads only 🥗, It really depends on what I feel like on that day and what my body is craving. 
There is no right or wrong with what you choose to eat, if it fits your lifestyle and it makes you feel good than its good for you. 
There are so many diets out there. Keto, paleo, whole 30, low fat etc… If you come across any of these and you feel like you can stick to it long term as a ‘lifestyle change” then it will work for you. 
But if you’re in it to only lose x amount of weight than go back to your old eating habits because you lost the weight than I can assure you - you will gain the weight back on. This is why there is so many yo yo dieters. 
I speak to some many people everyday and always hear they cant stick to a diet. I suggest if you’re trying to lose weight and don't want to be on the yo yo roller coaster start by making little changes everyday. 
When I started my journey I cut out all fried foods and soft drinks. They were the main things that I changed and I started seeing results which motivated me to make more changes. 
At the end of the day there is no single food that will make you lose or gain weight, if you want to lose weight you need to be in a calorie deficit (eat less calories than you burn) & if you want to gain weight you need to be in a calorie surplus, (eat more than you burn). Simple as that. ✨

Don’t make yourself miserable eat what you love, but depending on your goal remember ‘portion is key’… Hope you found this helpful 🌸 .

Xoxo Elaine 💖
@change_begins_with_you .
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#cleaneating #healthyeating #fatloss#primal #healthyfood #cleaneats #fitfood#food #nutrition #instahealth#healthychoices #iifym #organic #bbg#mealprep #dairyfree #protein #snack#weightloss #realfood #eatyourgreens #veggies#getfit#healthyliving #goodmoodfood #carbs #weightloss#lifestyle #weightlossjourney #diet
  • @change_begins_with_you Profile picture

    @change_begins_with_you

    Australia

    I often get asked what diet I follow and if I eat carbs…
    I eat all foods depending on what I feel on the day…
    There are days I will have sandwiches 🥪 at every meal and there are days I will have only have salads only 🥗, It really depends on what I feel like on that day and what my body is craving.
    There is no right or wrong with what you choose to eat, if it fits your lifestyle and it makes you feel good than its good for you.
    There are so many diets out there. Keto, paleo, whole 30, low fat etc… If you come across any of these and you feel like you can stick to it long term as a ‘lifestyle change” then it will work for you.
    But if you’re in it to only lose x amount of weight than go back to your old eating habits because you lost the weight than I can assure you - you will gain the weight back on. This is why there is so many yo yo dieters.
    I speak to some many people everyday and always hear they cant stick to a diet. I suggest if you’re trying to lose weight and don't want to be on the yo yo roller coaster start by making little changes everyday.
    When I started my journey I cut out all fried foods and soft drinks. They were the main things that I changed and I started seeing results which motivated me to make more changes.
    At the end of the day there is no single food that will make you lose or gain weight, if you want to lose weight you need to be in a calorie deficit (eat less calories than you burn) & if you want to gain weight you need to be in a calorie surplus, (eat more than you burn). Simple as that. ✨

    Don’t make yourself miserable eat what you love, but depending on your goal remember ‘portion is key’… Hope you found this helpful 🌸 .

    Xoxo Elaine 💖
    @change_begins_with_you .
    . .
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    .
    #cleaneating  #healthyeating  #fatloss #primal  #healthyfood  #cleaneats  #fitfood #food  #nutrition  #instahealth #healthychoices  #iifym  #organic  #bbg #mealprep  #dairyfree  #protein  #snack #weightloss  #realfood  #eatyourgreens  #veggies #getfit #healthyliving  #goodmoodfood  #carbs  #weightloss #lifestyle  #weightlossjourney  #diet

  •  4,805  0  21 August, 2019
  • The majority of us want strong & healthy 💇🏻‍♀️ hair.

On average your hair grows ½ inch - 1.25cm per month. 
How fast it grows depends on factors like age, health, genetics & diet.

Although we can’t change factors like age & genetics, our ✔︎ diet is one thing we have control over. 
In fact, a diet lacking the right nutrients will lead to hair loss.

Here are some awesome foods you can incorporate into our diet to speed up hair growth. 🥬 SPINACH.

Spinach is loaded with folate, iron, & vitamins A and C, which may promote hair growth. 🍓BERRIES.

Berries are loaded with compounds like antioxidants & vitamins that may promote hair growth. For example, strawberries are rich in vitamin C, which aids collagen production & iron absorption, two factors that may promote hair growth. 🍳 EGGS.

Eggs are a great source of protein & biotin, which are important for hair health and growth. A deficiency in either of these nutrients has been linked to hair loss. 🥑 AVOCADOS.

Avocados are rich in vitamin E, an antioxidant that may promote hair growth. Additionally, they are a great source of essential fatty acids, which appear to be crucial for hair growth. 🌶 SWEET PEPPERS.

Sweet peppers are a rich source of vitamins A and C, two nutrients that help ensure hair stays healthy & that may aid hair growth. 🍠 SWEET POTATOES.

Sweet potatoes are loaded with vitamin A, which helps aid sebum production. Additionally, it has other factors that may help speed up the rate of hair growth. 🍣 FATTY FISH.

Fatty fish like salmon, herring & mackerel are great sources of omega-3 fatty acids, which have been linked to improved hair growth and density. 🌰 NUTS & SEEDS.

Nuts and seeds are packed with nutrients like vitamin E, B vitamins, zinc & essential fatty acids, all of which may promote hair growth & are linked to many other health benefits. 🦐 OYSTERS.

Oysters are one of the best sources of zinc in the diet. This mineral helps support the hair growth and repair cycle. .
Hope you found this helpful 🌸 .

Xoxo  Elaine 💖
@change_begins_with_you
  • @change_begins_with_you Profile picture

    @change_begins_with_you

    Australia

    The majority of us want strong & healthy 💇🏻‍♀️ hair.

    On average your hair grows ½ inch - 1.25cm per month.
    How fast it grows depends on factors like age, health, genetics & diet.

    Although we can’t change factors like age & genetics, our ✔︎ diet is one thing we have control over.
    In fact, a diet lacking the right nutrients will lead to hair loss.

    Here are some awesome foods you can incorporate into our diet to speed up hair growth. 🥬 SPINACH.

    Spinach is loaded with folate, iron, & vitamins A and C, which may promote hair growth. 🍓BERRIES.

    Berries are loaded with compounds like antioxidants & vitamins that may promote hair growth. For example, strawberries are rich in vitamin C, which aids collagen production & iron absorption, two factors that may promote hair growth. 🍳 EGGS.

    Eggs are a great source of protein & biotin, which are important for hair health and growth. A deficiency in either of these nutrients has been linked to hair loss. 🥑 AVOCADOS.

    Avocados are rich in vitamin E, an antioxidant that may promote hair growth. Additionally, they are a great source of essential fatty acids, which appear to be crucial for hair growth. 🌶 SWEET PEPPERS.

    Sweet peppers are a rich source of vitamins A and C, two nutrients that help ensure hair stays healthy & that may aid hair growth. 🍠 SWEET POTATOES.

    Sweet potatoes are loaded with vitamin A, which helps aid sebum production. Additionally, it has other factors that may help speed up the rate of hair growth. 🍣 FATTY FISH.

    Fatty fish like salmon, herring & mackerel are great sources of omega-3 fatty acids, which have been linked to improved hair growth and density. 🌰 NUTS & SEEDS.

    Nuts and seeds are packed with nutrients like vitamin E, B vitamins, zinc & essential fatty acids, all of which may promote hair growth & are linked to many other health benefits. 🦐 OYSTERS.

    Oysters are one of the best sources of zinc in the diet. This mineral helps support the hair growth and repair cycle. .
    Hope you found this helpful 🌸 .

    Xoxo Elaine 💖
    @change_begins_with_you

  •  10,451  0  17 August, 2019
  • Hand’s up 🙌 to all my coffee ☕️ lovers.

Like I 🙋🏻‍♀️ need another excuse to drink more coffee… 🤣 
Coffee isn’t just tasty & energising it also has a lot of benefits that are good for you.

In recent years and decades, scientists have studied the effects of coffee on various aspects of health. 
Their results have been nothing short of amazing. 
Coffee ☕️ doesn't just keep you awake - it may also make you smarter 😇. Many studies have examined the effects of caffeine ☕️ on the brain, demonstrating that caffeine can temporarily improve mood, reaction time, memory, vigilance and general brain function.
Caffeine ☕️ blocks an inhibitory neurotransmitter in the brain, which has a stimulating effect. Controlled studies show that caffeine improves both mood and brain function. 
Caffeine ☕️raises metabolic rate and helps mobilise fatty acids from fat tissues. It can also enhance physical performance. 
Drinking ☕️ coffee is associated with a drastically reduced risk of type 2 diabetes. 
People who drink several cups per day are the least likely to develop diabetes. 
In prospective studies, coffee ☕️ drinkers have up to a 60% lower risk of Alzheimer's and dementia. 
Coffee ☕️ appears to be protective against certain liver disorders, lowering the risk of liver cancer by 40% and cirrhosis by as much as 80%. One recent study showed that coffee ☕️ drinkers had a 30% lower risk of death during a 20-year period. 
Coffee contains antioxidants, vitamins B and minerals… 
For most people, coffee can be a healthy part of the diet. 
It is fine to enjoy a couple of cups a day.

However, coffee ☕️ may not be beneficial for everyone. 
Those with certain heart 💓 conditions, caffeine sensitivity, and women who are pregnant 🤰🏻 should stick to decaf or tea 🍵.
.

Hope you found this helpful 🌸
.

Xoxo Elaine 💖
@change_begins_with_you .
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#cleaneating #healthyeating #fatloss#primal #healthyfood #cleaneats #fitfood#food #nutrition #instahealth#healthychoices #iifym #organic #bbg#mealprep #dairyfree #protein #snack#weightloss #realfood #eatyourgreens #veggies#getfit#healthyliving #goodmoodfood #carbs #weightloss#lifestyle #weightlossjourney #
  • @change_begins_with_you Profile picture

    @change_begins_with_you

    Australia

    Hand’s up 🙌 to all my coffee ☕️ lovers.

    Like I 🙋🏻‍♀️ need another excuse to drink more coffee… 🤣
    Coffee isn’t just tasty & energising it also has a lot of benefits that are good for you.

    In recent years and decades, scientists have studied the effects of coffee on various aspects of health.
    Their results have been nothing short of amazing.
    Coffee ☕️ doesn't just keep you awake - it may also make you smarter 😇. Many studies have examined the effects of caffeine ☕️ on the brain, demonstrating that caffeine can temporarily improve mood, reaction time, memory, vigilance and general brain function.
    Caffeine ☕️ blocks an inhibitory neurotransmitter in the brain, which has a stimulating effect. Controlled studies show that caffeine improves both mood and brain function.
    Caffeine ☕️raises metabolic rate and helps mobilise fatty acids from fat tissues. It can also enhance physical performance.
    Drinking ☕️ coffee is associated with a drastically reduced risk of type 2 diabetes.
    People who drink several cups per day are the least likely to develop diabetes.
    In prospective studies, coffee ☕️ drinkers have up to a 60% lower risk of Alzheimer's and dementia.
    Coffee ☕️ appears to be protective against certain liver disorders, lowering the risk of liver cancer by 40% and cirrhosis by as much as 80%. One recent study showed that coffee ☕️ drinkers had a 30% lower risk of death during a 20-year period.
    Coffee contains antioxidants, vitamins B and minerals…
    For most people, coffee can be a healthy part of the diet.
    It is fine to enjoy a couple of cups a day.

    However, coffee ☕️ may not be beneficial for everyone.
    Those with certain heart 💓 conditions, caffeine sensitivity, and women who are pregnant 🤰🏻 should stick to decaf or tea 🍵.
    .

    Hope you found this helpful 🌸
    .

    Xoxo Elaine 💖
    @change_begins_with_you .
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    #cleaneating  #healthyeating  #fatloss #primal  #healthyfood  #cleaneats  #fitfood #food  #nutrition  #instahealth #healthychoices  #iifym  #organic  #bbg #mealprep  #dairyfree  #protein  #snack #weightloss  #realfood  #eatyourgreens  #veggies #getfit #healthyliving  #goodmoodfood  #carbs  #weightloss #lifestyle  #weightlossjourney #

  •  7,145  0  16 August, 2019
  • The majority of us have been there at one point or another - where we’ve overeaten - whether it’s eating too much food at a family bbq, overindulging during the holidays or just simply eating too much takeaway on the weekend. 
It can be frustrating 😩 & even worse it can cause your motivation to derail 📈 your progress.

Here are a few tips ✔︎ to get you back on track.

DON’T PANIC - BE KIND 💖 TO YOURSELF.

This is one of the most important things you can do. Don’t feel guilty or bad that you’ve overeaten. 
When you start feeling guilty, you’ll start labelling foods as ‘good’ & ‘bad’. It can be easy to fall into having a negative & unhealthy mindset towards food.

I like to look at food as ‘more nutrient’ & ‘less nutrient’. DRINK LOTS OF 💦 WATER.

Water can help to flush out all the toxins in your body & make you feel better.

PUT SOME MUSIC 🎧 ON AND GO FOR A 🚶🏻‍♀️WALK.

Going for a nice walk will help you feel better & will also help in aiding the digestion of your food. Walking can improve your mood to help get you back on track.

EAT LOTS OF 🥦 🥒 VEGGIES.

Make sure you don’t skip meals. Skipping meals may lead to a higher risk of overeating.
Focus on eating wholesome foods. Fill up on vegetables. They’re high in fibre & may help promote feelings of fullness. Doing this will encourage you to stick to a positive routine in the coming days & will help you get your energy back by fuelling your body with good nutrients!

INCREASE 🍳 PROTEIN INTAKE.
Increasing your protein intake can influence certain hunger hormones to promote feelings of fullness. 
SLEEP 😴 IT OFF.
Sleep deprivation has been associated with increased food intake. It may also alter levels of hormones that influence hunger. Aim to get 7-9 hours of sleep every night to help you make better food choices the next day.
.

Hope you found this helpful 🌸
.

Xoxo Elaine 💖
@change_begins_with_you .
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#cleaneating#healthyeating#fatloss#primal#healthyfood#cleaneats #fitfood#food#nutrition#instahealth#healthychoices#iifym#organic #bbg#bingeeating #dairyfree#protein#snack#weightloss#realfood#eatyourgreens#veggies#getfit#healthyliving#goodmoodfood#carbs#weightloss#lifestyle#diet
  • @change_begins_with_you Profile picture

    @change_begins_with_you

    Australia

    The majority of us have been there at one point or another - where we’ve overeaten - whether it’s eating too much food at a family bbq, overindulging during the holidays or just simply eating too much takeaway on the weekend.
    It can be frustrating 😩 & even worse it can cause your motivation to derail 📈 your progress.

    Here are a few tips ✔︎ to get you back on track.

    DON’T PANIC - BE KIND 💖 TO YOURSELF.

    This is one of the most important things you can do. Don’t feel guilty or bad that you’ve overeaten.
    When you start feeling guilty, you’ll start labelling foods as ‘good’ & ‘bad’. It can be easy to fall into having a negative & unhealthy mindset towards food.

    I like to look at food as ‘more nutrient’ & ‘less nutrient’. DRINK LOTS OF 💦 WATER.

    Water can help to flush out all the toxins in your body & make you feel better.

    PUT SOME MUSIC 🎧 ON AND GO FOR A 🚶🏻‍♀️WALK.

    Going for a nice walk will help you feel better & will also help in aiding the digestion of your food. Walking can improve your mood to help get you back on track.

    EAT LOTS OF 🥦 🥒 VEGGIES.

    Make sure you don’t skip meals. Skipping meals may lead to a higher risk of overeating.
    Focus on eating wholesome foods. Fill up on vegetables. They’re high in fibre & may help promote feelings of fullness. Doing this will encourage you to stick to a positive routine in the coming days & will help you get your energy back by fuelling your body with good nutrients!

    INCREASE 🍳 PROTEIN INTAKE.
    Increasing your protein intake can influence certain hunger hormones to promote feelings of fullness.
    SLEEP 😴 IT OFF.
    Sleep deprivation has been associated with increased food intake. It may also alter levels of hormones that influence hunger. Aim to get 7-9 hours of sleep every night to help you make better food choices the next day.
    .

    Hope you found this helpful 🌸
    .

    Xoxo Elaine 💖
    @change_begins_with_you .
    . .
    .
    .
    .
    .
    .
    #cleaneating #healthyeating #fatloss #primal #healthyfood #cleaneats  #fitfood #food #nutrition #instahealth #healthychoices #iifym #organic  #bbg #bingeeating #dairyfree #protein #snack #weightloss #realfood #eatyourgreens #veggies #getfit #healthyliving #goodmoodfood #carbs #weightloss #lifestyle #diet

  •  13,949  0  15 August, 2019
  • ᗯᕼᗩT'ᔕ YOᑌᖇ ᖴᗩᐯOᑌᖇITE⁉️ 👇🏼👇🏼👇🏼
.
LEMON / LIMES 
Contain Vitamin C, B6, potassium, folate, flavonoids…
SWEET POTATOES 🍠 
Vitamin A, C, B6, manganese, copper, pantothenic acid.
GARLIC 
Has Potent Medicinal Properties... SPINACH 
Folate, vitamin A, iron, potassium, calcium, zinc, & selenium. 
DATES 
Calcium, iron, phosphorus, sodium, potassium, magnesium & zinc.
GINGER 
Treats Nausea, Reduces Muscle Pain & Soreness.
CUCUMBER 🥒 
Multiple B vitamins, helps ease feelings of anxiety…
ONIONS 
Fight Cancer. Improve Heart Health. Lower Blood Sugar Levels. Healthy Digestion. Maintain Bone Health. 
SPROUTS 
Vitamins C, A, & K, B6, fiber, manganese, riboflavin, copper, protein, thiamin, niacin, iron, magnesium, phosphorus, and potassium.
BLACK CHERRY 🍒 
Heart Health. Antioxidants. Treat Gout. Reduce Inflammation. Potassium. 
TUMERIC
Powerful Medicinal Properties. Anti-Inflammatory. Turmeric Dramatically Increases The Antioxidant Capacity of the Body.
SOURSOP
Reduce Eye Disease & infections. Anti-Inflammatory. POMEGRANATE 
Vitamin C, Digestion, Anti-inflammatory, Arthritis...
POMEGRANATE 
Antioxidants, Vitamin C, Anti-inflammatory,
AVOCADOS 🥑 
20 essential health-boosting nutrients fibre, vitamins E, B-& folic acid.
COCONUT 🥥 
Help convert the LDL “bad” cholesterol into good cholesterols. 
BROCCOLI 🥦 
Vitamins K, C, a source of folate potassium, fiber. 
MORINGA
Antioxidants & anti-inflammatory. Slows effects of aging.
BLUEBERRIES 
Reduce DNA Damage, Helps Protect Against Ageing & Cancer.
CHICKPEAS
Diabetes Prevention. Improved Digestion. Heart Health. Protein Boost. Antioxidant Properties. Strong Bones. Prevent Genetic Defects.
PUMPKIN SEEDS 
Contain magnesium & manganese to copper, protein & zinc.
HEMP SEEDS
Vitamin E, phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron & zinc…
CHIA SEEDS
Omega-3 fatty acids, rich in antioxidants they provide fiber, iron, & calcium. 
QUINOA
High in fiber, magnesium, B-vitamins, iron, potassium, calcium, phosphorus, vitamin E...
MUSHROOMS
Vitamin C, B vitamins, calcium, and minerals.
.

Hope your having a great day 🌸
.

Xoxo Elaine 💖
@change_begins_with_you .
  • @change_begins_with_you Profile picture

    @change_begins_with_you

    Canberra, Australian Capital Territory

    ᗯᕼᗩT'ᔕ YOᑌᖇ ᖴᗩᐯOᑌᖇITE⁉️ 👇🏼👇🏼👇🏼
    .
    LEMON / LIMES 
    Contain Vitamin C, B6, potassium, folate, flavonoids…
    SWEET POTATOES 🍠 
    Vitamin A, C, B6, manganese, copper, pantothenic acid.
    GARLIC 
    Has Potent Medicinal Properties... SPINACH 
    Folate, vitamin A, iron, potassium, calcium, zinc, & selenium. 
    DATES 
    Calcium, iron, phosphorus, sodium, potassium, magnesium & zinc.
    GINGER 
    Treats Nausea, Reduces Muscle Pain & Soreness.
    CUCUMBER 🥒 
    Multiple B vitamins, helps ease feelings of anxiety…
    ONIONS 
    Fight Cancer. Improve Heart Health. Lower Blood Sugar Levels. Healthy Digestion. Maintain Bone Health. 
    SPROUTS 
    Vitamins C, A, & K, B6, fiber, manganese, riboflavin, copper, protein, thiamin, niacin, iron, magnesium, phosphorus, and potassium.
    BLACK CHERRY 🍒 
    Heart Health. Antioxidants. Treat Gout. Reduce Inflammation. Potassium. 
    TUMERIC
    Powerful Medicinal Properties. Anti-Inflammatory. Turmeric Dramatically Increases The Antioxidant Capacity of the Body.
    SOURSOP
    Reduce Eye Disease & infections. Anti-Inflammatory. POMEGRANATE 
    Vitamin C, Digestion, Anti-inflammatory, Arthritis...
    POMEGRANATE 
    Antioxidants, Vitamin C, Anti-inflammatory,
    AVOCADOS 🥑 
    20 essential health-boosting nutrients fibre, vitamins E, B-& folic acid.
    COCONUT 🥥 
    Help convert the LDL “bad” cholesterol into good cholesterols. 
    BROCCOLI 🥦 
    Vitamins K, C, a source of folate potassium, fiber. 
    MORINGA
    Antioxidants & anti-inflammatory. Slows effects of aging.
    BLUEBERRIES 
    Reduce DNA Damage, Helps Protect Against Ageing & Cancer.
    CHICKPEAS
    Diabetes Prevention. Improved Digestion. Heart Health. Protein Boost. Antioxidant Properties. Strong Bones. Prevent Genetic Defects.
    PUMPKIN SEEDS 
    Contain magnesium & manganese to copper, protein & zinc.
    HEMP SEEDS
    Vitamin E, phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron & zinc…
    CHIA SEEDS
    Omega-3 fatty acids, rich in antioxidants they provide fiber, iron, & calcium. 
    QUINOA
    High in fiber, magnesium, B-vitamins, iron, potassium, calcium, phosphorus, vitamin E...
    MUSHROOMS
    Vitamin C, B vitamins, calcium, and minerals.
    .

    Hope your having a great day 🌸
    .

    Xoxo Elaine 💖
    @change_begins_with_you .

  •  12,001  0  14 August, 2019