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    Lucy Beynon
    @the_real_nutritionist

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~ r e l a x a t i o n ~⠀
Probably one of the best forms of natural medicine! “Me” time. Switch off.  Relax.⠀
~⠀
It’s not easy to do. Especially in the hustle & bustle of modern-day life. But since stress is implicated in various ailments (especially things IBS or adrenal fatigue), then finding ways to reduce or avoid stress are important ways to maintain or achieve good health.⠀
~⠀
How do you unwind, de-stress & relax? Do you have something booked in to help you achieve that state?! Book something in, stat!⠀
x TRN 🍋🥑
~ r e l a x a t i o n ~⠀ Probably one of the best forms of natural medicine! “Me” time. Switch off. Relax.⠀ ~⠀ It’s not easy to do. Especially in the hustle & bustle of modern-day life. But since stress is implicated in various ailments (especially things IBS or adrenal fatigue), then finding ways to reduce or avoid stress are important ways to maintain or achieve good health.⠀ ~⠀ How do you unwind, de-stress & relax? Do you have something booked in to help you achieve that state?! Book something in, stat!⠀ x TRN 🍋🥑
🎉Childfree Friday 🎉
Ermagahd I am footloose & fancy free for the WHOLE WEEKEND! Travelling to Airlie for a gorgeous friend’s wedding 🙌🏼 but leaving the fam-bam at home! 😬
~
What this means for me is:
- I get to enjoy walking quickly 🏃🏼‍♀️
- I get to drink a hot coffee, whilst it is hot. Without hearing “Mummy, Mummy, Mummy...”. 👧🏼
- I get to go to the toilet in peace 🚽
- I get 3 nights of uninterrupted sleep & sleeping past 6am! ⏰
- I feel like I’m missing a limb! 💪🏼
- I have to pump milk all weekend 🐮
- I already miss my girls! (Okay & the hubby a bit too.) Yikes. 3 nights suddenly feels like an eternity! 😱
~
Anyone else had this? They finally get a much-needed weekend away from the kids, but feel all kinds of mixed emotions?! How did you deal with it?
x TRN 🍋🥑
🎉Childfree Friday 🎉 Ermagahd I am footloose & fancy free for the WHOLE WEEKEND! Travelling to Airlie for a gorgeous friend’s wedding 🙌🏼 but leaving the fam-bam at home! 😬 ~ What this means for me is: - I get to enjoy walking quickly 🏃🏼‍♀️ - I get to drink a hot coffee, whilst it is hot. Without hearing “Mummy, Mummy, Mummy...”. 👧🏼 - I get to go to the toilet in peace 🚽 - I get 3 nights of uninterrupted sleep & sleeping past 6am! ⏰ - I feel like I’m missing a limb! 💪🏼 - I have to pump milk all weekend 🐮 - I already miss my girls! (Okay & the hubby a bit too.) Yikes. 3 nights suddenly feels like an eternity! 😱 ~ Anyone else had this? They finally get a much-needed weekend away from the kids, but feel all kinds of mixed emotions?! How did you deal with it? x TRN 🍋🥑
🍹 a gutsy start to 2018 🍹⠀
Kicking the new year off with good intentions that are proving hard to stick to? 🙈⠀
~⠀
Probiotics are shown to improve health by balancing your gut bacteria, but they're not always easy to take: remembering capsules in the fridge, or spooning out the right amount of powder. So, it definitely helps if they're delicious...⠀
~⠀
Check out my review of Gutsy Probiotics Sachets (link in my bio). I'll give you a clue: #deliciousdrink ⠀
~⠀
Keep up the awesome work @gutsylifebyronbay ⠀
x TRN 🍋🥑⠀
#sponsored #honestreview #notpaid #gutsylife
🍹 a gutsy start to 2018 🍹⠀ Kicking the new year off with good intentions that are proving hard to stick to? 🙈⠀ ~⠀ Probiotics are shown to improve health by balancing your gut bacteria, but they're not always easy to take: remembering capsules in the fridge, or spooning out the right amount of powder. So, it definitely helps if they're delicious...⠀ ~⠀ Check out my review of Gutsy Probiotics Sachets (link in my bio). I'll give you a clue: #deliciousdrink  ⠀ ~⠀ Keep up the awesome work @gutsylifebyronbay ⠀ x TRN 🍋🥑⠀ #sponsored  #honestreview  #notpaid  #gutsylife 
🙋🏼‍♀️ f o o d  g u i l t ? 🙋🏻‍♀️⠀
We all get it at times, right? One too many cookies, or that extra slice of cake we really didn’t need? Cue feeling bad & vowing to get ‘back on track tomorrow’...⠀
~⠀
But what if I said, you don’t need to feel guilty? What if you had someone help you get ‘back on track’ in a way that meant a long-term eating style, not a diet? Eating foods that make you feel good, but allowing you some wiggle room for the foods you really love? Wouldn’t that be good?⠀
~⠀
Well, that’s one of the things I can help you with! There’s no room for guilt with food. Find an eating style that suits you, enjoy those ‘sometimes’ foods you love, & make peace with that ‘guilt’ for good 🙌🏼⠀
x TRN 🍋🥑
🙋🏼‍♀️ f o o d g u i l t ? 🙋🏻‍♀️⠀ We all get it at times, right? One too many cookies, or that extra slice of cake we really didn’t need? Cue feeling bad & vowing to get ‘back on track tomorrow’...⠀ ~⠀ But what if I said, you don’t need to feel guilty? What if you had someone help you get ‘back on track’ in a way that meant a long-term eating style, not a diet? Eating foods that make you feel good, but allowing you some wiggle room for the foods you really love? Wouldn’t that be good?⠀ ~⠀ Well, that’s one of the things I can help you with! There’s no room for guilt with food. Find an eating style that suits you, enjoy those ‘sometimes’ foods you love, & make peace with that ‘guilt’ for good 🙌🏼⠀ x TRN 🍋🥑
🍌 f r i d a y  f o o d 🍌⠀
Need a fast breakfast but feel like smoothies take too long? Prep your smoothie or smoothie bowl by chopping up the fruit & veg ingredients in advance & popping them in the freezer in portions. Then in the morning all you need to do is throw them in the blender with any remaining ingredients (like liquids, powders, fresh herbs). Bingo! 🍹/🥣 ⠀
Plus, frozen bananas make super creamy smoothies! 👌🏼⠀
x TRN 🍋🥑
🍌 f r i d a y f o o d 🍌⠀ Need a fast breakfast but feel like smoothies take too long? Prep your smoothie or smoothie bowl by chopping up the fruit & veg ingredients in advance & popping them in the freezer in portions. Then in the morning all you need to do is throw them in the blender with any remaining ingredients (like liquids, powders, fresh herbs). Bingo! 🍹/🥣 ⠀ Plus, frozen bananas make super creamy smoothies! 👌🏼⠀ x TRN 🍋🥑
🤰🏼throwback thursday🤰🏼
A year ago, when little Addie was still in my tum! (& Seren was still so little too!) Geez, that was a HOT summer! 😱 #babybelly #beachbelly #throwbackthursday⠀⠀⠀⠀
x TRN 🍋🥑
🤰🏼throwback thursday🤰🏼 A year ago, when little Addie was still in my tum! (& Seren was still so little too!) Geez, that was a HOT summer! 😱 #babybelly  #beachbelly  #throwbackthursday ⠀⠀⠀⠀ x TRN 🍋🥑
🎇 new year's resolutions 🎇⠀
Have you made any this year? Or are you, like many, totally over resolutions? 😒⠀
~⠀
They feel like they’re probably doomed to fail not far into the new year, leaving you with around 11 months of feeling guilty until you can start again! Yikes! But that doesn't mean to say setting some health goals is a bad idea...🤔⠀
~⠀
Check out my blog post (link in bio!) for my take on resolutions & my personal health goals for 2018!⠀
x TRN 🍋🥑
🎇 new year's resolutions 🎇⠀ Have you made any this year? Or are you, like many, totally over resolutions? 😒⠀ ~⠀ They feel like they’re probably doomed to fail not far into the new year, leaving you with around 11 months of feeling guilty until you can start again! Yikes! But that doesn't mean to say setting some health goals is a bad idea...🤔⠀ ~⠀ Check out my blog post (link in bio!) for my take on resolutions & my personal health goals for 2018!⠀ x TRN 🍋🥑
🍋 r e a l  n u t r i t i o n 🍋⠀
I’ve been a bit quiet over here, enjoying some family time before hubby went back to work...but I’m back! And ready to take some ACTION in 2018!
~⠀
Are you making your health a priority in 2018? Will REAL nutrition factor in getting your health on track? Ditch the fad diets & calorie counting, & focus on portions that suit you, enjoying all foods, but balancing those that are less health-focused with plenty of veg, lean protein & good fats!
~⠀
Listen to your body - if your gut is not happy, then your whole body won't be either. Start simple, start small, but start making the changes your body needs. New year, new habits! 😋⠀
x TRN 🍋🥑
🍋 r e a l n u t r i t i o n 🍋⠀ I’ve been a bit quiet over here, enjoying some family time before hubby went back to work...but I’m back! And ready to take some ACTION in 2018! ~⠀ Are you making your health a priority in 2018? Will REAL nutrition factor in getting your health on track? Ditch the fad diets & calorie counting, & focus on portions that suit you, enjoying all foods, but balancing those that are less health-focused with plenty of veg, lean protein & good fats! ~⠀ Listen to your body - if your gut is not happy, then your whole body won't be either. Start simple, start small, but start making the changes your body needs. New year, new habits! 😋⠀ x TRN 🍋🥑
🍓 smooth operator 🍓⠀
My new summer fling is with smoothie bowls. I don’t know why I was so late to the party! 🤷🏼‍♀️ ⠀
~⠀
Actually, I do. I was put off by the ‘smoothie’ part. See, I’ve always struggled a bit with smoothies - I drink them too fast, then they just don’t sit right, & I regret them. But bowls? Bowls are thicker and more meal-like, so I can ‘eat’ them at a more suitably leisurely pace! After all, food is meant to be eaten slowly. 🥣⠀
~⠀
The added bits on top ensure there’s still some mastication involved too. Chewing is a super-important part of food as it ensures salivary enzymes are produced & signals to the digestive system that there’s some food on its way! 👀⠀
~⠀
Today’s bowl base: strawberry, cucumber, banana & chia, with a dash of coconut water. I added some gut-soothing glutamine to my bowl today too (it’s feeling a bit precious after nye!) 🍓🥒🍌⠀
Toppings: pepitas, shredded coconut & flaxseeds.⠀
~⠀
What’s in your bowl?!⠀
x TRN 🍋🥑
🍓 smooth operator 🍓⠀ My new summer fling is with smoothie bowls. I don’t know why I was so late to the party! 🤷🏼‍♀️ ⠀ ~⠀ Actually, I do. I was put off by the ‘smoothie’ part. See, I’ve always struggled a bit with smoothies - I drink them too fast, then they just don’t sit right, & I regret them. But bowls? Bowls are thicker and more meal-like, so I can ‘eat’ them at a more suitably leisurely pace! After all, food is meant to be eaten slowly. 🥣⠀ ~⠀ The added bits on top ensure there’s still some mastication involved too. Chewing is a super-important part of food as it ensures salivary enzymes are produced & signals to the digestive system that there’s some food on its way! 👀⠀ ~⠀ Today’s bowl base: strawberry, cucumber, banana & chia, with a dash of coconut water. I added some gut-soothing glutamine to my bowl today too (it’s feeling a bit precious after nye!) 🍓🥒🍌⠀ Toppings: pepitas, shredded coconut & flaxseeds.⠀ ~⠀ What’s in your bowl?!⠀ x TRN 🍋🥑
🎉 Happy New Year! 🎉⠀
Wishing you all a happy & healthy 2018,  full of yummy food that is as good for the tastebuds as it is for the gut 😋⠀
~⠀
I’ve got a big year ahead at The Real Nutritionist, & I can’t wait to bring you lots more delicious food & health tips!⠀
x TRN 🍋🥑
🎉 Happy New Year! 🎉⠀ Wishing you all a happy & healthy 2018, full of yummy food that is as good for the tastebuds as it is for the gut 😋⠀ ~⠀ I’ve got a big year ahead at The Real Nutritionist, & I can’t wait to bring you lots more delicious food & health tips!⠀ x TRN 🍋🥑
~ r e h y d r a t e ~⠀⠀
Oh em gee I needed something like this today! Feeling a liiiiiiittle bit dusty... But if you can’t feel dusty on New Year’s Day, then when can you?! 🤷🏼‍♀️⠀⠀
~⠀⠀
Early nights all round, tonight! 😆 ⠀⠀
x TRN 🍋🥑
~ r e h y d r a t e ~⠀⠀ Oh em gee I needed something like this today! Feeling a liiiiiiittle bit dusty... But if you can’t feel dusty on New Year’s Day, then when can you?! 🤷🏼‍♀️⠀⠀ ~⠀⠀ Early nights all round, tonight! 😆 ⠀⠀ x TRN 🍋🥑
👜Little (Self-)Chrissie Pressie👜⠀⠀
A little self-gifting every now & then is good for the soul 😆 Especially if it's something you genuinely (kinda) need, right?! 😉
~
I'm always struggling to find the perfect nappy bag. I need pockets. Different kinds. LOTS of them! I need it to be stylish, & not look like an actual nappy bag. It needs to hold a lot of cr@p, but I really don't need it to be big enough to hold the kitchen sink (got one of those & it's huge!). I also like a bag to hold its own - as in stand up by itself & not collapse if it's not filled to the brim! 💪🏼
~
So, I'm in love with my new purchase! @hipcub have seriously ticked my boxes! ✅
~
My poor other nappy bags have been relegated, so I feel a teensy bit guilty... 😳 I'm thinking of donating them with some useful 'new mum' goodies. Can anyone recommend where I could donate to (in Aus)? Thanks!⠀⠀
x TRN 🍋🥑
#hipcub #nappybag #diaperbag
👜Little (Self-)Chrissie Pressie👜⠀⠀ A little self-gifting every now & then is good for the soul 😆 Especially if it's something you genuinely (kinda) need, right?! 😉 ~ I'm always struggling to find the perfect nappy bag. I need pockets. Different kinds. LOTS of them! I need it to be stylish, & not look like an actual nappy bag. It needs to hold a lot of cr@p, but I really don't need it to be big enough to hold the kitchen sink (got one of those & it's huge!). I also like a bag to hold its own - as in stand up by itself & not collapse if it's not filled to the brim! 💪🏼 ~ So, I'm in love with my new purchase! @hipcub have seriously ticked my boxes! ✅ ~ My poor other nappy bags have been relegated, so I feel a teensy bit guilty... 😳 I'm thinking of donating them with some useful 'new mum' goodies. Can anyone recommend where I could donate to (in Aus)? Thanks!⠀⠀ x TRN 🍋🥑 #hipcub  #nappybag  #diaperbag 
🍅🥒Home-grown veg🥒🍅
So, apparently I'm good at growing tomatoes & epic beans, & the cucumbers have joined in the fun now too! 😄⠀
~⠀
Apparently, erm, I'm not so hot with the carrots... #punycarrots 😳 Totally fooled me with their greenage up top! Oh, and the beans are 'almost' inedible, they're just so tough! 🤦🏼‍♀️⠀
~⠀
Just goes to show, never take anything on face value. If it looks too good to be true, it probably is! 😂 #lifelessonsfromveg⠀
x TRN 🍋🥑
🍅🥒Home-grown veg🥒🍅 So, apparently I'm good at growing tomatoes & epic beans, & the cucumbers have joined in the fun now too! 😄⠀ ~⠀ Apparently, erm, I'm not so hot with the carrots... #punycarrots  😳 Totally fooled me with their greenage up top! Oh, and the beans are 'almost' inedible, they're just so tough! 🤦🏼‍♀️⠀ ~⠀ Just goes to show, never take anything on face value. If it looks too good to be true, it probably is! 😂 #lifelessonsfromveg ⠀ x TRN 🍋🥑
🎅🏼On the 12th day of Christmas…🎅🏼
We collapse in a heap, exhausted from a long day, after being woken up before 6am to open stockings…😂…😳 I mean, we talk about BALANCE.
~
Whether it’s 80:20 (or 70:30!), having an ‘off duty at the weekend’ approach, intermittent fasting, or an ‘eat anything’ day once in a while, having a happy & healthy relationship with food stems from having a good balance. Different approaches work for different people – you have to find what works for you!
~
Here are some of my tips for a healthy balance:
- Make small changes gradually to create a sustainable eating style that suits you.
- Aim for healthful meals, most of the time, which allows you room for the small treats you enjoy.
- Save the ‘less healthy’ foods for parties/special occasions where you might not have a lot of control over options. Enjoy those foods, but still keep in mind portion sizes to help prevent you going overboard.
- Plan ahead – get into the habit of meal & shopping planning. Not only does it free your mind from the daily stress of “what shall we have for dinner?!”, but it also helps prevent food waste, & saves you money (& time)!
- Be prepared for those busy days where you can’t get a meal easily, or don’t have time to make a healthy dinner. Leftovers are your friend!
- Have some super-easy, healthy go-to meals that you can whip up in a flash on the busiest evenings.
- Keep your meals at home healthy & real, & load up on veg! 😄
~
Merry Christmas, one & all! Here’s to balancing out Christmas with Boxing Day (or something...) 😉
X TRN 🍋🥑
🎅🏼On the 12th day of Christmas…🎅🏼 We collapse in a heap, exhausted from a long day, after being woken up before 6am to open stockings…😂…😳 I mean, we talk about BALANCE. ~ Whether it’s 80:20 (or 70:30!), having an ‘off duty at the weekend’ approach, intermittent fasting, or an ‘eat anything’ day once in a while, having a happy & healthy relationship with food stems from having a good balance. Different approaches work for different people – you have to find what works for you! ~ Here are some of my tips for a healthy balance: - Make small changes gradually to create a sustainable eating style that suits you. - Aim for healthful meals, most of the time, which allows you room for the small treats you enjoy. - Save the ‘less healthy’ foods for parties/special occasions where you might not have a lot of control over options. Enjoy those foods, but still keep in mind portion sizes to help prevent you going overboard. - Plan ahead – get into the habit of meal & shopping planning. Not only does it free your mind from the daily stress of “what shall we have for dinner?!”, but it also helps prevent food waste, & saves you money (& time)! - Be prepared for those busy days where you can’t get a meal easily, or don’t have time to make a healthy dinner. Leftovers are your friend! - Have some super-easy, healthy go-to meals that you can whip up in a flash on the busiest evenings. - Keep your meals at home healthy & real, & load up on veg! 😄 ~ Merry Christmas, one & all! Here’s to balancing out Christmas with Boxing Day (or something...) 😉 X TRN 🍋🥑
🥦On the 11th day of Christmas…🥦
I give BRUSSELS SPROUTS their very own post! (Broccoli was the closest emoji I could find!)
~
This humble little green veg (or big veg, since Australia seems to be home to GIANT sprouts!) has it tough. They really don’t feel the love. Maybe it’s because so many people simply boil sprouts, which really doesn’t do much for their flavour, or their nutrients. But these little guys can taste AH-MAZING! Aaaaaand they are absolutely jam-packed with goodness.
~
They’re an excellent source of vitamin C (highly effective antioxidant, imperative to immune health, & involved in the production of energy in our cells) & vitamin K (vital for blood clotting). They also contain vitamins B1 (think: hair & nails), B6 (involved in approx. 100 chemical reactions in the body, & important for immune & cognitive function) & folate (vital in the homocysteine-methionine cycle). They are also full of the minerals: manganese, choline, copper, potassium, phosphorus. As if that’s not enough, they are also great source of fibre, protein AND omega-3 fatty acids. Yeowzers!
~
In a nutshell, Brussels sprouts are great for: fighting toxins & damage from free radicals, helping to fight cancer & heart disease, restoring healthy digestion, & alkalising the body.
~
For the best flavour – ROAST YOUR BRUSSELS SPROUTS. Trim them & cut them in half, then place them cut-half down on a baking tray. This allows the outer leaves to caramelise & go crispy. YUM! Drizzle with olive oil & sprinkle with salt, & roast in a hot oven for around 20-25 minutes.
~
Some amazingly tasty (& easy) Brussels sprout combos include:
- Roasted sprouts with bacon & cranberries – add small pieces of bacon to the pan halfway through roasting
- Roasted sprouts with balsamic & honey – add these ingredients after roasting
- Maple mustard roasted sprouts – add a drizzle of maple syrup & wholegrain mustard after roasting
- Roasted sprouts with roasted garlic, lemon & Parmesan (pictured)
- Roasted sprouts with leeks & ginger
Serve them hot or cold, depending on your Christmas preferences (& hemisphere)!
~
Will you be dishing up Brussels sprouts tomorrow? Enjoy! 
x TRN 🍋🥑
🥦On the 11th day of Christmas…🥦 I give BRUSSELS SPROUTS their very own post! (Broccoli was the closest emoji I could find!) ~ This humble little green veg (or big veg, since Australia seems to be home to GIANT sprouts!) has it tough. They really don’t feel the love. Maybe it’s because so many people simply boil sprouts, which really doesn’t do much for their flavour, or their nutrients. But these little guys can taste AH-MAZING! Aaaaaand they are absolutely jam-packed with goodness. ~ They’re an excellent source of vitamin C (highly effective antioxidant, imperative to immune health, & involved in the production of energy in our cells) & vitamin K (vital for blood clotting). They also contain vitamins B1 (think: hair & nails), B6 (involved in approx. 100 chemical reactions in the body, & important for immune & cognitive function) & folate (vital in the homocysteine-methionine cycle). They are also full of the minerals: manganese, choline, copper, potassium, phosphorus. As if that’s not enough, they are also great source of fibre, protein AND omega-3 fatty acids. Yeowzers! ~ In a nutshell, Brussels sprouts are great for: fighting toxins & damage from free radicals, helping to fight cancer & heart disease, restoring healthy digestion, & alkalising the body. ~ For the best flavour – ROAST YOUR BRUSSELS SPROUTS. Trim them & cut them in half, then place them cut-half down on a baking tray. This allows the outer leaves to caramelise & go crispy. YUM! Drizzle with olive oil & sprinkle with salt, & roast in a hot oven for around 20-25 minutes. ~ Some amazingly tasty (& easy) Brussels sprout combos include: - Roasted sprouts with bacon & cranberries – add small pieces of bacon to the pan halfway through roasting - Roasted sprouts with balsamic & honey – add these ingredients after roasting - Maple mustard roasted sprouts – add a drizzle of maple syrup & wholegrain mustard after roasting - Roasted sprouts with roasted garlic, lemon & Parmesan (pictured) - Roasted sprouts with leeks & ginger Serve them hot or cold, depending on your Christmas preferences (& hemisphere)! ~ Will you be dishing up Brussels sprouts tomorrow? Enjoy! x TRN 🍋🥑
👩‍👧On the 10th day of Christmas... 👩‍👧⠀
I had a little mother-daughter day 💕⠀
~⠀
Okay, so not exactly a health tip, but I had such a beautiful (& rare) day out with my eldest, that I didn’t get a chance to write today’s tip. Plus, this pic was worth sharing 😉⠀
~⠀
But, rather aptly, today’s post was going to be about relaxation... Not food-related at all, yet so intertwined in a holistic view of health, that it definitely makes up one of my 12. 😎⠀
~⠀
Now not everyone would think that taking your 3-year old on the train into the city in some pretty decent heat is at all relaxing. But after a huge focus on work recently, & little time to really bond with my toddler (eek almost-pre-schooler! 😱), a day out with her truly was delightful, & I feel refreshed as a mother for it. ⠀
~⠀
So I will get to the point but keep it simple. Know that relaxation is absolutely important to your health. Chronic stress is becoming a norm for us all, as we juggle our modern-day lives. We need ways to reduce our stress & manage our cortisol levels. ⠀
~⠀
Know that in all this mad pre-Christmas rush, relaxation (in whatever form that may take - after all, a change is as good as a rest!) is all the more important. Take some time out to just be. ⠀
x TRN 🍋🥑
👩‍👧On the 10th day of Christmas... 👩‍👧⠀ I had a little mother-daughter day 💕⠀ ~⠀ Okay, so not exactly a health tip, but I had such a beautiful (& rare) day out with my eldest, that I didn’t get a chance to write today’s tip. Plus, this pic was worth sharing 😉⠀ ~⠀ But, rather aptly, today’s post was going to be about relaxation... Not food-related at all, yet so intertwined in a holistic view of health, that it definitely makes up one of my 12. 😎⠀ ~⠀ Now not everyone would think that taking your 3-year old on the train into the city in some pretty decent heat is at all relaxing. But after a huge focus on work recently, & little time to really bond with my toddler (eek almost-pre-schooler! 😱), a day out with her truly was delightful, & I feel refreshed as a mother for it. ⠀ ~⠀ So I will get to the point but keep it simple. Know that relaxation is absolutely important to your health. Chronic stress is becoming a norm for us all, as we juggle our modern-day lives. We need ways to reduce our stress & manage our cortisol levels. ⠀ ~⠀ Know that in all this mad pre-Christmas rush, relaxation (in whatever form that may take - after all, a change is as good as a rest!) is all the more important. Take some time out to just be. ⠀ x TRN 🍋🥑
🍷 On the 9th day of Christmas...🍷⠀
Silly season boozin’? Let’s look at ALCOHOL intake 🍾⠀
~⠀
My Christmas wine arrived at the pointy end of a trying day with the kidlets. I was very thankful, to put it mildly! Let's be honest, there'll be alcohol involved for most of us this Christmas (& probably the rest of the year too)! But how mindful are you about how much you drink (really) & how often? Do you give yourself 'days off'? Do you save your weekly alcohol intake for just Friday nights? Is that the healthiest way to consume alcohol, or should you spread it across the week?⠀
~⠀
The UK have set recommendations that both men & women should have no more than 14 units of alcohol per week - bringing men's intake down to match the previous recommendations for women. What does this look like? ⠀
~⠀
One unit equals roughly: ⠀
- half a 175ml glass of wine⠀
- half a pint/250ml of beer⠀
- one measure of spirits⠀
Half a bottle of wine contains around 5 units, as can a cocktail!⠀
~⠀
14 units per week is equivalent to around:⠀
- 6 pints of beer (or 9 schooners) (full strength)⠀
- 7 175ml glasses of wine (11.5%)⠀
- 14 shots of spirits (40%)⠀
~⠀
My tips on alcohol consumption for optimal health are:⠀
1. Firstly, be mindful of the true amount you consume. Is one glass really 'one glass', or do you fill it to the brim? Be honest about how much you have in 'one glass'. ⠀
2. Give yourself 2-3 (or more) alcohol-free days per week, even if you usually only have one glass a day. This gives your liver a break from processing alcohol, allowing it to work solely on processing food & other things.⠀
3. Don't consume all 14 units in one sitting! Ideally you shouldn't have more than 2-3 units (women) or 3-4 units (men) per day.⠀
4. Remember that alcohol does contribute to your daily calorie intake. Not that I encourage calorie counting, but it's good to remember if you're trying to lose weight (or maintain current weight), that reducing alcohol intake will help. The extra Christmas-kilos creeping on may not be coming from your food!⠀
~⠀
As with everything, it's all about moderation & mindfulness, whilst enjoying what you want to enjoy!
x TRN 🍋🥑
🍷 On the 9th day of Christmas...🍷⠀ Silly season boozin’? Let’s look at ALCOHOL intake 🍾⠀ ~⠀ My Christmas wine arrived at the pointy end of a trying day with the kidlets. I was very thankful, to put it mildly! Let's be honest, there'll be alcohol involved for most of us this Christmas (& probably the rest of the year too)! But how mindful are you about how much you drink (really) & how often? Do you give yourself 'days off'? Do you save your weekly alcohol intake for just Friday nights? Is that the healthiest way to consume alcohol, or should you spread it across the week?⠀ ~⠀ The UK have set recommendations that both men & women should have no more than 14 units of alcohol per week - bringing men's intake down to match the previous recommendations for women. What does this look like? ⠀ ~⠀ One unit equals roughly: ⠀ - half a 175ml glass of wine⠀ - half a pint/250ml of beer⠀ - one measure of spirits⠀ Half a bottle of wine contains around 5 units, as can a cocktail!⠀ ~⠀ 14 units per week is equivalent to around:⠀ - 6 pints of beer (or 9 schooners) (full strength)⠀ - 7 175ml glasses of wine (11.5%)⠀ - 14 shots of spirits (40%)⠀ ~⠀ My tips on alcohol consumption for optimal health are:⠀ 1. Firstly, be mindful of the true amount you consume. Is one glass really 'one glass', or do you fill it to the brim? Be honest about how much you have in 'one glass'. ⠀ 2. Give yourself 2-3 (or more) alcohol-free days per week, even if you usually only have one glass a day. This gives your liver a break from processing alcohol, allowing it to work solely on processing food & other things.⠀ 3. Don't consume all 14 units in one sitting! Ideally you shouldn't have more than 2-3 units (women) or 3-4 units (men) per day.⠀ 4. Remember that alcohol does contribute to your daily calorie intake. Not that I encourage calorie counting, but it's good to remember if you're trying to lose weight (or maintain current weight), that reducing alcohol intake will help. The extra Christmas-kilos creeping on may not be coming from your food!⠀ ~⠀ As with everything, it's all about moderation & mindfulness, whilst enjoying what you want to enjoy! x TRN 🍋🥑
🥦 On the 8th day of Christmas…🥦⠀
We load up on VEGGIES! 🍅🥑🥦🍇🥒🍉🌽🍓🥕🍊🥔🍌🍠⠀
~⠀
You don’t need to be a vegetarian to eat loads of vegetables (even at Christmas!) & enjoy them too! They truly are the backbone to good health. Don’t believe me? Check out the great things they contain & can do...⠀
~⠀
1. VITAMINS - these all-round good guys are a key source of water-soluble vitamin C & B-vitamins, including folate, & fat-soluble vitamins A & K. Great for your immune function, eye health, antioxidation & cell function 🥕⠀
~⠀
2. MINERALS – they don’t stop there. They’re also jam-packed with minerals like calcium, potassium, iron & magnesium. Great for general good health, but especially lowering blood pressure & reducing the risk of cardiovascular disease 🥦⠀
~⠀
3. PHYTONUTRIENTS – these ‘plant chemicals’ protect plants from germs, fungi, bugs & other threats. In humans, they help reduce blood pressure & inflammation, decrease ‘bad’ cholesterol, prevent cell damage & improve eye health. They include things like carotenoids (in red, yellow & orange foods), lycopene (in grapefruit & cooked tomatoes), resveratrol (anti-aging in things like grapes), & lutein (for eye health, in things green leafy veg) 🍇⠀
~⠀
4. FIBRE – a great source of soluble & insoluble fibre, which helps create regular bowel movements! If you’re having any issues with ‘frequency’, a great place to start is upping the ante with your veg & water intake 🍠⠀
~⠀
Want to feel amazing? Then ramp up your intake so that veg takes up half your plate for dinner, plus makes an appearance at lunch (& ideally at breakfast too), & have 1-2 serves of fruit a day on top of that. #totallydoable 🥗⠀
~⠀
Stay tuned for ways to make the lovable rogue, the Brussel sprout, delicious at Christmas-time! (Pretty sad there’s no Brussel emoji...)⠀
x TRN🍋🥑
🥦 On the 8th day of Christmas…🥦⠀ We load up on VEGGIES! 🍅🥑🥦🍇🥒🍉🌽🍓🥕🍊🥔🍌🍠⠀ ~⠀ You don’t need to be a vegetarian to eat loads of vegetables (even at Christmas!) & enjoy them too! They truly are the backbone to good health. Don’t believe me? Check out the great things they contain & can do...⠀ ~⠀ 1. VITAMINS - these all-round good guys are a key source of water-soluble vitamin C & B-vitamins, including folate, & fat-soluble vitamins A & K. Great for your immune function, eye health, antioxidation & cell function 🥕⠀ ~⠀ 2. MINERALS – they don’t stop there. They’re also jam-packed with minerals like calcium, potassium, iron & magnesium. Great for general good health, but especially lowering blood pressure & reducing the risk of cardiovascular disease 🥦⠀ ~⠀ 3. PHYTONUTRIENTS – these ‘plant chemicals’ protect plants from germs, fungi, bugs & other threats. In humans, they help reduce blood pressure & inflammation, decrease ‘bad’ cholesterol, prevent cell damage & improve eye health. They include things like carotenoids (in red, yellow & orange foods), lycopene (in grapefruit & cooked tomatoes), resveratrol (anti-aging in things like grapes), & lutein (for eye health, in things green leafy veg) 🍇⠀ ~⠀ 4. FIBRE – a great source of soluble & insoluble fibre, which helps create regular bowel movements! If you’re having any issues with ‘frequency’, a great place to start is upping the ante with your veg & water intake 🍠⠀ ~⠀ Want to feel amazing? Then ramp up your intake so that veg takes up half your plate for dinner, plus makes an appearance at lunch (& ideally at breakfast too), & have 1-2 serves of fruit a day on top of that. #totallydoable  🥗⠀ ~⠀ Stay tuned for ways to make the lovable rogue, the Brussel sprout, delicious at Christmas-time! (Pretty sad there’s no Brussel emoji...)⠀ x TRN🍋🥑