Day 3: Granola recipe testing. 👩🏻🍳
I was preparing a particularly high-protein, nutritionally dense variation on most other recipes I’ve seen, when it struck me that a bit of dark chocolate wouldn’t go amiss 🙇🏻♀️
Dark chocolate, and more specifically cacao, is THE most antioxidant-rich food on the planet. More than any berry or tea. Which is handy as it also tastes amazing and comes with a crazy-long list of other health benefits. Oh hello serotonin 👋 So why wouldn’t you put it in your granola?! 🍫
So this is my first stab at a Chocolate, Fruit & Nut Granola 🍫🍇🥜 Full of protein, b-vitamins, amino acids and other vital nutrients often missed on a plant-based diet 🤓
Recipe for these delicious, and super healthy, Christmas Trail bars is on tbe blog, link in bio.
I'm enjoying one as a pre body combat boost with a hot green apple energy fizz stick. Oh so yummy and so happy to be able to #sharethelove Thanks to #whitworths
Looking for an alternative to tea, coffee, or energy drinks?! Need a kick in the morning to get going back don’t want too much caffeine or sugar in your system? .
Energy fizz sticks are the way forward! Super low in sugar and full of energy metabolising vitamins and minerals, with a hint of natural caffeine. 12 hours!!!... 12 hours of low-glycemic energy to make your brain function better and give you a boost. .
I have one every day without fail... but this morning I’m ramping it up with a cranberry infusion tea... well it is Christmas after all! 🎄🌎🎁
And what’s better, they’re only £1.56 each. Much cheaper than a daily coffee from your local cafe. .
Изобщо не е лесно да не знаеш какво ти се яде, да се чудиш 2 часа от къде да си поръчаш, да започнеш да готвиш 5 неща в 22ч. защото няма от къде да си поръчаш, и да си легнеш в 23 наяден на тупан.
Шарени фусили пропити с чесън, люто, сладко, кисело и кокос, и тиквички, тофу, шалот и чери, мариновани и изпечени в неземна люта марината с балсам, грейпфрут и соев сос.
Да бейбе, точно тези неща, в една чиния! 🌱
Whether you need to lose weight or not, whether you’re male or female.....everyone needs to detox. Toxins hold on to the fat cells in your body along with causing a lot of problems you see above 👆🏻 chances are you have at least one thing on this list. I had inflammation in my left knee and it hurt when I played tennis competitively, prior to doing the 30 day Healthy Living program. Inflammation was gone 2 weeks into the program and hasn’t been back in 4 months 🙌🏻 Join me and my team for the first detox of the new year starting Jan 1. Anyone can do anything for 30 days 💪🏻.
School holidays are now here 😃🎉
It's a hot day here, so we have the air con on and the kids are enjoying a yummy platter while I am with a client.
Unfortunately no outside water play when you have a broken arm 😩💦
Black and sweet potato salad with a tahini dressing. For the dressing mix tahini, lemon juice, almond milk, garlic and a touch of salt.
Tahini is a good source of omega 3 fatty acids which help improve brain health.
It's Friday!! Aaaand the Final workout for the Xmas Challenge! 🎄🎄🎄🎄🎄🎄🎄🎄🎄🎄🎄🎄🎄🎄🎄🎄 🎵🎵🎵On the 12th day of Xmas my trainer gave to me:
1️⃣ minute of burpees
4️⃣ Reverse Lunges with high kick (4 ea side)
5️⃣ 50 seconds wall sit / squat hold
6️⃣ V Sit Ups
7️⃣ Squat Jumps
8️⃣ Plank Hip Dips
9️⃣ Tricep Dips
1️⃣0️⃣ Bench StepUps ( ea side)
1️⃣1️⃣ Mountain Climbers ( ea side)
1️⃣2️⃣ Downward Dog Push-ups!
Comment done when you have completed this ! 😍🐒
Brown rice cake
Raw peanut butter
Raw honey DRIZZLE!
- and a dab of cinnamon
A quick 300+ calorie boost before I hit the gym. I tend to usually have one of these a day a hour or so after my morning shake!
Although I wish I could go surfing right now, Vancouver has turned me into a super productive human being 🤷♀️ maybe its because I’m not tired from surfing all the time 🤦♀️
My health coach website is live! Blogs on the way so bear with me on that one (coming super soon!)
This new site and program is all about a whole foods plant based diet and living mindfully.
My mission is simply that we are already enough. We don’t need to eat healthy, meditate or exercise in order to be better people or look “better” we should do these things so that we feel our best. Life is better when we feel good, and we deserve it!
The 12 week program won’t be released until February 2019 but if you’re keen on learning a little subscribe on the homepage and you’ll get my 5 tips to help with your transition to a plant based diet and a 10% discount code to the program ⬅️
www.leahdonatiello.com & link in bio 😉
Here we go!
What is the 30 Days to healthy living and Why am I sharing it?....it’s the festive season and we all know that means putting on a few unwanted kgs!
A New Year is right around the corner and I’m kickstarting my new healthy journey in 2019.
Why the 30 day program?
It helps with :- • Fatigue • Bloating • Headaches • Joint Pain • Cravings • High Cholesterol • Poor Digestion • Blood Sugar Levels • Energy Levels.
Healthy Living is about making the right choices for yourself. Critical to making healthy decisions is having knowledge about the foods you are eating, engaging in activity and supporting your healthy eating with Arbonne’s premium nutrition products that follow a rigorous ingredient policy that is gluten free, vegan and formulated with non genetically modified ingredients. -
Having more energy and vitality, feeling more engaged in life and being happier can start by making a few small changes in your daily habits and engaging in self-education. Healthy Living doesn’t have to be complicated.
Start 2019 with a Bang!!... Let’s get healthy together today 🍏 (PM me for more details)
Grab a 🎁 For Them, Get A 🎁 For You!
On The 1st Day of Christmas XNSUPPS Gave To Me:
👉 A $5 Gift Card Back, with The Purchase if Any $50+ Gift Card!
💪 Grab Some Gainz for Them
😏 And Score Some for Yourself!
This Deal Starts Today, in ALL 3 XN Locations, & Runs Through December 24th!
🎄 It’s Beginning To Look A Lot Like Christmas
💪 And the 12 Days of Gainz Start Today!
📍 At @xnsupps, @xnsupps_westland & @xnsupps_monroe
#buslife Wind Chime 🤪 Living a nomadic life we always are on the lookout for useful things that others leave behind. Sage created this cool wind chime from old bottles from the waters of the Currituck Sound found at low tide. Now a creature comfort to hear everyday ❤️
BISCOFF WAFFLES ->>> swipe for gooey biscoff filling.... How I made;
30g @theproteinworks choc peanut soy protein isolate,
200ml soy milk,
Baking powder + salt,
30g @lotusbiscoff spread on top of the mix, cover with a lil batter mix before cooking,
Serve with banana and @theproteinworks zero maple syrup 🌱🥞🍌
Handy nutrition guide that I purchased when I felt overwhelmed about keeping up with which foods serve which purpose, although I now know that as long as I eat a bit of every kind of vegetable and fruit, seeds, nuts and beans, I’ll be just fine. Still, it sometimes helps with the shopping list 😂 (the last two groups are vitamin b and b12 but it cropped off) #vegan#veganfood#vegans#vegannutrition
🌱Have you recently turned Vegan? 🌱
A Gluten free & Vegan lifestyle is a magic diet for weight loss 👆🏻Truth or myth?👆🏻
Many people join the Vegan lifestyle due to new found allergies, ethical reasons, health benefits or as part of the growing fashion with the aim to lose weight. .
The Vegan lifestyle has many benefits... protects your heart, reduces the risk of cancer & protects the environment. .
But for those looking to lose weight be careful...a vegan lifestyle is hard to maintain and has high risks of nutritional deficiencies. With the manufacturing of vegan processed foods does not always mean weight loss.
Planning, variety & motivation is key! ⬆️
Why not go meat free once a week and slowly increase to 2/3 days a week?
@theoriginalvegansociety has a great app with top tips for Veganism .
Do not exclude any food groups
💊 You may need to talk to your Doctor and Dietitian to see if you are getting enough Vitamin B12, vitamin D, Iron, Zinc, Iodine and Selenium or whether you need a supplement 💊 .
Post workout 🏋️♂️ The emphasis is on recovery after exercise - amino acids, antioxidants, anti-inflammatory properties, nitric oxide & other nutrients offer the tools needed to replenish the body & to repair damaged muscle tissue put into stress and minimise inflammation, prevent dehydration & cramping etc. 🍍🥬 Reduce inflammation in muscles to repair faster with anti-inflammatory, antioxidant, nitric oxide rich fruit/veg. We want to get out of the acidic state exercise puts our bodies in, so plants are very important. We also want food easy to digest, as muscles want easy nutrition (another reason why dairy & heavy meats don’t make the cut).
💦 Water is critical as muscle is 70% water... important to prevent cramping, dehydration & lethargy. Drink approx 500ml of water.
🍌 Carbs replenish energy stores, so don’t be shy. A guide of 4:1 (carbs:protein) - this will vary slightly depending on body composition, type of exercise & goals.
💪 Finally, protein. Let’s not over-emphasise it, but if it were ever important, post workout is when. Adult protein requirements are based on amino acids needed to maintain body tissues & replace losses. This has been historically grossly over-calculated to account for the entire population. Even still, these higher numbers can be easily met through a vegan diet as amino acids are in everything we eat, and are abundant in plant foods. The notion of protein combining for adequacy has long been disproven, as our bodies can do all of the “complementing” for us. So long as adequate calories are consumed daily, protein needs will be met. After a workout you need no more than 10-20g of protein, easily met from a decent sized meal incl legumes or smoothie with a few tbsp of seeds, Spirulina or plant protein powder. It really requires significant training for needs to increase ☺️ I’ve a much more detailed blog post on protein, I’ll put the link in stories now 💫
🕰 Respect the 15-60 mins eating window after your workout. Unless you are looking to gain, I’d suggest making your post-workout fuel one of your mains, there’s no need for a great deal extra, especially if it’s a standard workout. Just make sure it’s a balanced meal 🙌
Chlorella is 50% protein, 20% fat, and 20% carbohydrate. It also contains many minerals, vitamins and a unique array of phytocomplexes,” Purium’s co-owner and visionary Dave Sandoval shares in a complete breakdown of Cracked Cell Chlorella in his book “The Green Foods Bible.” Chlorella, an algae, that is nature’s richest whole-food source of chlorophyll, may support natural detoxification, healthy elimination of heavy metals and healthy cardiovascular function. With all those benefits, why wouldn’t you want to start implementing it into your life immediately! But what is the best (and easiest) way to take chlorella?
Chocolate Chlorella Avocado Pudding
1/2 organic avocado
2 tsp organic cacoa
1/3 cup organic unsweetened vanilla almond milk
2-4 organic pitted dates
1 tsp Purium’s Cracked Cell Chlorella powder
Put all ingredients in food processor and blend until smooth.
Chill for 1 hour and enjoy!
Chlorella Salad Dressing
Purium Tropic Oil (coconut oil)
Organic apple cider vinegar
Sea salt and pepper
Favorite herb/spice (oregano, basil, cumin, cheyenne pepper, etc.)
1/4 tsp Purium’s Cracked Cell Chlorella powder
Whisk all ingredients together in a bowl and add on top of salad.
Blog link for more recipes-> https://blog.puriumcorp.com/2017/04/05/cooking-with-chlorella/
As fate would have it, I was forced against my will to consume this oil-free roasted Cambodian pumpkin cold.⠀
A.K.A As a teacher you ~literally~ do not even have time to put your lunch in the microwave.⠀
SO - I consumed this delish treat… cold.⠀
OH. MY. GOD.⠀
If you’re still eating your pumpkin while it’s warm… get ready for your world to be ROCKED.⠀
Hunnies, it brought me back to the medjool date days. So gooey, so sweet, so yum.⠀
If only it wasn’t $10 a kilo! Oh well :) That’s what sweet taters are for, right?⠀
Do you like warm sweet treats or cooooold sweet treats!? 🍰🍨🍫🍦☕️🍵
This is how a day in my life looks like at the moment:
1.) I usually wake up at 7-8 o' clock and loove to start my day with yoga or a walk to the beach before breakfast🏖
2.) Our work in the holiday parc starts at 10 and is usually finished at lunchtime😊
3.) After lunch (for example rice+broccoli😅) I have A LOT of freerime in the afternoon so I usually go to the beach again, organize my next travels...🤗
4.) I go for a run in the forest or work out in rhe volunteers house🏃♀️
5.) I have dinner with the 2 other volunteers (2 boys from UK), write in my journal and try not to spend too much time on my phone🙈
🌳It is pretty much the same every day and I honestly got a bit bored latly but I will continue travelling in a few days🌍🤩
So sieht momentan ein typischer Tag bei mir aus:
1.) Ich stehe zwischen 7 und 8 Uhr auf und liebe es momentan, meinen Tag mit Yoga oder einem Spaziergang zum Strand zu starten🏖
2.) Unsere Arbeiten im Ferienpark beginnt um 10 und wir sind meistens mittags schon fertig😊
3.) Nach dem Mittagessen (oft Reis+Brokkoli habe ich SEHR viel Freizeit. Meistens gehe ich nochmal zum Strand oder organisiere meine nächsten Reisen...🤗
4.) Ich gehe im Wald laufen oder mache irgendein Workout (Fokus Rumpfstabilität) im Volunteer Haus🏃♀️
5.) Ich esse mit den beiden anderen Volunteers zu Abend (zwei Jungs aus England), schreibe in mein Tagebuch und versuche wie immer möglichst wenig Zeit am Handy zu verbringen😁🙈
🌳 Es ist nicht gerade aufregend, aber irgendwie auch schön, mal wieder länger an einem Ort zu bleiben. Trotzdem wird mir allmählich echt etwas langweilig und ich freue mich auch schon, in ein paar Tagen weiterreisen🌍🤩
Seven semesters down, ONE to go!
Nursing school...you’ve made me cry, laugh, clean up poop, cry some more, smile, make other people cry, and wash my hands 4 billion times. BUT you’ve made me stronger, more compassionate, and extremely thankful that I’ve been blessed with the opportunity to care for others ❤️ here’s to another semester of learning & being one step closer to a calling myself an RN!
To all my college peeps out there: be proud of yourself for every accomplishment you’ve made, big or small, towards your degree thus far 🎓
You’re capable of more than you know ✨