Lucy Round’s Post

Who doesn't love a salad that has a good crunch to it!? You have to check out this Crunchy Broccoli Apple Salad. Perfect for a light lunch or a side dish, while full of fresh flavors and great nutrition. We love the diversity of this salad and all the nutritional benefits it adds. 👇 🥦 🍏 The broccoli and apples are loaded with vitamins, fiber, and antioxidants. They help support your immune system and keep you feeling full and satisfied. 🌻 Healthy Fats: Olive oil and sunflower seeds add healthy fats that are good for your heart and skin. ⏰Quick and Easy: Simple ingredients, minimal prep, and ready in minutes, say no more! You will need these ingredients: ✅ 450 g broccoli, cut into florets ✅ 1/4 red onion, thinly sliced ✅ 2 apples, diced ✅ 1 clove garlic, minced ✅ 60 ml white balsamic vinegar (or lemon juice) ✅ 5 ml maple syrup ✅ 30 ml olive oil ✅ 60 g raw sunflower seeds ✅ Salt, to taste 😋 Tip: Let the salad sit for 15 minutes before serving to let the flavors come together. This salad is a great way to add more veggies to your diet. It’s fresh, crunchy, and full of flavor. Follow the video for instructions! 🥗✨ #BroccoliSalad #Applesalad #crunchysalad #easysalad 🥗📅🏋️♀️😴🏡 #womenshealth #healthtips #perimenopaue #menopause #weightloss #burnout #FRESHFamilies #HealthyFamilies #BalancedLifestyle #NutritionMatters #BudgetFriendlyMeals #FamilyMeals #HealthyEating #QuickWorkouts #FamilyFitness #HealthySnacks #FamilyWellness #QuickRecipes #CleanLiving #Mindfulness #RelaxationTechniques #BusyMomHacks #AfterSchoolSnacks #SelfCare

Butternut squash with sage is a fall dish that perfectly blends comfort with nutrition. Not only is it rich in flavor, but it's also packed with vitamins, making it a fantastic side to add to your fall meals.⁠ ⁠ Butternut squash is naturally sweet and loaded with fiber, vitamin A (thanks to its bright orange color), and other important nutrients like vitamin C and potassium. These nutrients support your immune system, help regulate blood pressure, and contribute to healthy skin. It's one of those vegetables that tastes indulgent but is a nutrient powerhouse.⁠ ⁠ Paired with sage, adding a subtle, earthy flavor, this dish becomes a seasonal favorite. Sage is an herb often used in fall cooking, and it’s not just for flavor—it also has antioxidant properties and may help with digestion.⁠ ⁠ This side dish is not only simple to make but also incredibly versatile. It pairs well with roasted chicken, grilled fish, or even as a topping for a hearty fall salad. Plus, it’s great for meal prepping—make a big batch and enjoy it throughout the week.⁠ ⁠ ⁠ #Inspiration #OwnYourStory #HealingJourney #GrowthMindset #SelfCompassion #PersonalDevelopment #EmbraceTheJourney #MediterraneanDiet #HealthyEating #WeightLossJourney #MediterraneanLifestyle #CleanEating #MediterraneanRecipes #NutritionTips #FoodIsMedicine #FitMediterranean⁠ #HealthyChoices #WellnessWednesday #MindfulEating #MediterraneanWellness #DeliciouslyHealthy #WeightLossRecipes #BalancedDiet #EatWellFeelWell #HeartHealthy #MediterraneanFlavors #FitnessFood⁠ #hormonehealth #menopause #medilifestyle

🏈🥕 Super Bowl Sunday Finale: Homemade Hummus & Crisp Veggie Platter 🥦🌟 #FootballSunday As we round off our Super Bowl Sunday menu, let's not forget the classic - a creamy Homemade Hummus paired with a colorful platter of sliced veggies. Not only is this combo a crowd-pleaser, but it's also packed with nutrients that support bone and joint health. Here's how to whip up this healthy and delicious snack. 🧄🌶️ Nutrient Highlights for Bone and Joint Health: 1. Chickpeas: Rich in protein and magnesium, which are essential for bone strength. ✨ 2. Tahini: A good source of calcium and zinc, important for bone formation and health. 🥣 3. Olive Oil: Contains healthy fats and vitamin E, known for their anti-inflammatory properties. 💚 4. Veggies: Offer a variety of vitamins and minerals, including Vitamin K in broccoli and Vitamin A in carrots, crucial for bone health. 🥕🥦🌶️ 🥦🥕 This hummus and veggie platter is not just a tasty addition to your Super Bowl spread but also a smart way to nourish your body for bone and joint wellness. Looking for more nutritious recipes or need personalized nutrition advice? Connect with me (Corissa) and book your free discovery call today at https://lnkd.in/g-W_NR7w! Let's make every meal an opportunity to support your health and well-being. 🌿💪 #HealthyGameDay #HummusPlatter #BoneHealthy #SuperBowlSnacks #HealthyEating #GameDayReady #PersonalizedNutrition #InnerRadianceNutrition 🏈💚

Navigating Thanksgiving with IBD, Crohn’s, or UC can be tricky, but you don’t have to miss out on delicious and comforting foods. Here are some gut-friendly options that are easier to digest and packed with nutrients: 🍎 Peeled & Cooked Apple with Cinnamon: Gentle on the stomach and full of antioxidants. Using good quality cinnamon can also help reduce inflammation while enhancing flavor. 🍠 Mashed Sweet Potato: A soft, soothing side packed with fiber and vitamins, perfect for sensitive tummies. PRO TIP: Use ghee instead of butter if you want to add more flavor. 🥕 Steamed Carrots: These tender veggies are easy to digest and rich in beta-carotene, supporting gut health. 🍲 Bone Broth: A warm, nourishing classic that helps repair the gut lining with its rich collagen and amino acids. 🍂 Butternut Squash Soup: Creamy, comforting, and full of anti-inflammatory goodness. Plus, it’s easy to customize! 🍗 Ground Turkey: Lean, protein-packed, and easier to digest than other heavier meats. PRO TIP: cook it with or add it to bone broth. Remember, everyone’s body is different, so listen to what works for you. Wishing you a Thanksgiving full of warmth and wellness! If the holidays still feel like a time of a turmoil when it comes to mealtime, use the link in our bio to schedule a complimentary strategy session with one of our IBD support specialists to discuss how root causes might be at play. #GutHealingFoods #SensitiveStomach #DigestiveHealth #SoothingFoods #EatForHealth #FoodsForSensitiveStomach #IBSDiet #IBSNutrition #GutHealthCoach #ThanksgivingFoodforIBS #IBSThanksgiving #GutSoothingFood

🚨 Navigating a High Creatinine Diet? 🍽️ If you've recently discovered you have high creatinine levels, it's time to rethink your nutrition strategy! 🧐 Transforming your diet can help manage and lower these levels for better kidney health. 🏥💚 ➡️ Say goodbye to: 🍖 Red meat 🍟 Salty snacks and processed delights 🥖 White bread's empty carbs 🍭 Sugary temptations ☕ High-octane caffeine 🥫 Preservative-packed canned veggies 💪 High-protein culprits Potassium-packed foods? Also a no-go. 🚫🍌 It's essential to maintain your kidneys in prime condition and these dietary adjustments can be your ally! For a comprehensive look at the foods that are your friends in this journey, check out our latest article 👉 [9 Foods to Lower Creatinine Levels](https://lnkd.in/g_jgnt7i) Found this info snackable? Tag us with an @Blend of Bites and share your thoughts or experiences.👇 Let's foster a community that supports healthy kidneys! #HealthyEating #KidneyHealth #NutritionTips #CreatinineDiet #BlendOfBites #EatWellLiveWell #HealthAwarecness #FoodAsMedicine #WellnessJourney #NutritionMatters

The beauty of making your own cookies is that you get to choose the nutrition you want for yourself! I love pumpkin seeds because they are packed with protein. This slows the passage of sugar to the bloodstream. They also give me a healthy dose of zinc to support my skin and tissue health and boost immunity. I encourage you to make this recipe your own and add nutritious nuts, seeds and berries that you love the most. I also add blackstrap molasses for easily absorbed iron and this accounts for the dark colour of the cookie. We need adequate iron stores at midlife to support us when our periods get heavy or erratic, to boost our energy and to ensure the function of our thyroid gland. Your thyroid gland is a master gland that has kept the rhythm of your menstrual cycle for decades, so it can get stressed when you move into the perimenopausal dance. Give it some love and load iron, selenium and iodine-rich foods into your diet. Comment “Nutrition” below for a download of my free recipe e-book for recipes for midlife women! -Ingredients- *1 1/2 cups whole wheat or spelt flour *1tsp baking powder *1 cup butter or 1/2 cup butter and 1/2 cup coconut oil *1 egg *1/2 cup unrefined sugar or Sucanat *1/4 cup blackstrap molasses *2 cups rolled oats *1 cup coconut chips or desiccated coconut *1/2 cup pumpkin seeds *1/2 cup pecans/ walnuts/ sliced almonds/ goji berries or cranberries *3/4 cup dark chocolate chips -Instructions- -Heat the oven to 350F/200C -Put all the ingredients into a mixing bowl and mix thoroughly to a rubbly batter -Drop batter onto a parchment paper covered baking sheet using a tablespoon and form into an oval -Cook for 12 minutes until just done. #erecipebook #recipebook #menopausenutrition #menopausefood #menopausenutritionist #perimenopausenutrition

As busy professionals we have to make nutrition work around our lifestyle, so as much as it’s about what foods we eat, it’s about timing and quantity too.. The majority of people I speak to would probably skip breakfast in a rush to get out of the door due to poor organisation and hitting the snooze alarm.. This probably comes down to sleep and wake up routine and the nutrients that are going in the body, however.. A simple framework I love our CEO’s to follow can be seen below.. (Total calorie example of 2000 and target protein intake of 160g) 20% of calories (400) with 20g of protein for breakfast: 200g 0% fat greek yoghurt, 100g berries, 50g oats - a perfect balance of protein carbs and fibre, and starting the day right to fuel the brain for a busy day ahead.. 30% of calories (600) for lunch with 50g of protein: 200g of cooked chicken, 125g of flavoured rice with vegetables/salad - a small and quick enough to consume lunch to push through the afternoon dip through whole foods.. 40% calories (800) for dinner with 50g of protein: 200g of chicken/fish/5% beef with a source of carbohydrate & vegetables. The combination of which creating a delicious evening meal that helps reduce stress levels and recover from today’s workload, setting you up for a good nights sleep and easy wake up. 10% calories (200) for 40g protein.. This is where the high volume tricks can come in, protein shakes, eggs/egg whites, babble lites, fridge raiders, beef jerky are all sound options.. This structure will really set you up for success, but find something that works for you too.. For more nutrition tips drop me a follow.. . . . #calories #food #macros #healthy #nutrition #performance #CEO’S #directors

🍽️ What Amy Eats in a Day! 🍽️ Maintaining a balanced diet while on GLP-1 is crucial for optimal health. Here’s a detailed look into Amy’s daily meals: ☕ Morning Routine: Amy starts her day with a cup of coffee, a big glass of water, her daily vitamins, and an Emergen-C packet for an extra boost of Vitamin C. 🥣 Breakfast (6:00am): She enjoys about 37g of Ezekiel cinnamon raisin cereal, mixed with a scoop of original whey protein powder, fresh strawberries, and about 120g of skim milk. This combo gives her a perfect balance of protein and carbs to fuel her morning. 🍌Snack 1 (9:30am): When Amy’s on the run and has already completed her workout, a mid-morning snack of yogurt and a banana mixed together helps her keep my energy levels stable and provides a good source of probiotics and potassium. 🥗 Lunch (1:30pm): She has a hearty bowl of lettuce topped with ground turkey, asparagus, green beans, and tri-color carrots. She dresses it with balsamic vinegar and extra virgin olive oil for a burst of flavor and healthy fats. 🥑 (1:30pm): On days when she does a big, heavy strength workout and is a little hungrier, she enjoys a rice cake with about 30g of smashed avocado and a sprinkle of sea salt. This snack is light yet satisfying, providing healthy fats and fiber. 🍓Snack 2 (4:30pm): Later in the afternoon, Amy blends a scoop of collagen peptides with frozen strawberries and about a cup of nonfat milk. This shake supports her skin and joint health while keeping her full until dinner. 🌯 Dinner (8:15pm): She has an egg white wrap with jalapeño lime hummus, filled with ground chicken breast. This high-protein meal is perfect for muscle recovery and keeping her satiated. 🍪🥤Little Treat: She enjoys a rice cake topped with crunchy peanut butter, accompanied by a refreshing watermelon mint sparkling water. 💧Hydration: Staying hydrated throughout the day is essential, especially with a protein-based diet and GLP-1 medication. She makes sure to drink plenty of water throughout her day. #WhatIEatInADay #HealthyLiving #GLP1 #ProteinDiet #WellnessJourney #Hydration #HealthyMeals

How to Get Started with Nutrition You make progress usually by following steps. Not jumping right into a complete change but by changing things, one at a time. If I were struggling with weight loss and needed to make a change to my way of eating, here are the steps I’d take. 1️⃣ Drink a gallon of water a day, replacing all sodas, beers, energy drinks, etc. In other words, no liquid calories. If it’s hard to get rid of the sweet cravings, a diet soda here and there might help. 2️⃣ Start eating breakfast, lunch, dinner, and 2 snacks. Stop eating 3 hours before bed. 3️⃣ Now that I’d have a schedule I would next construct balanced meals. ⅓ protein ⅓ fiber. ⅓ starches. Examples: breakfast: veggie omelet with sweet potato, lunch: steak salad with whole-grain bread, dinner: salmon, asparagus, and rice. 4️⃣ Now I’d start measuring amounts in grams with a kitchen scale and inputting what I eat to an app called Chronometer. I’d follow the calorie and macro targets the app gives based on my goal and adhere to them by seeing how I fill those requirements. 5️⃣ Now I’d start to pay more attention to micronutrients. In Chronometer, I’d check that the foods that I eat also give me my daily RDAs of the macronutrients I need. For instance if I am getting enough vitamin A, vitamin K, or potassium. If I don’t I’d read suggestions from the app on what foods to add. 6️⃣ Now I might mess around with supplements based on if I lack anything most times in terms of macro or micronutrients. I’d also start taking creatine monohydrate to boost my performance, recovery, and muscle growth. Was this helpful? Tag a friend. #nutritiontips #weightlossjourney #healthylifestyle #stepbystepnutrition #macrocounting #micronutrientsmatter #nutritionadvice #fitnessmotivation #fitness

Looking to trim down that stubborn belly? Here’s what you can enjoy daily to help you lose some inches! Nutrition doesn’t have to be complicated, but getting the basics right is key to reaching your goals. Let’s make it simple and effective—starting today! Here is an example of a day with good meals: Breakfast: 1/2 Oats or Muesli 1/2 Greek Yogurt or non-diary options 1 Cup of berries 1 tbs of seeds or nuts = Fiber 9gr, Protein 15gr and a lot of Vitamin C and other Minerals and Vitamins. Lunch: Salad with 1 Cup of Arugula 1 Avocado 1 Piece of Tofu 1 tbs of seeds Sprinkle of olive oil, herbs and a bit of salt for seasoning = Fiber 11gr, Protein 18 gr, packed with Vitamins and Minerals Dinner: Eat early dinner to have a fast overnight 1/3 of a plate: pasta 1/3 of a plate: chicken breast 1/3 of a plate: mixed Veggies = Fiber 8gr, Protein 40gr, Minerals and Vitamins from the Veggies Are you ready for an entire belly-weight-loss plan? Message me to get it rolling today! #weightloss #weightlosstips #bellyfat #reducebellyfat #morefiber #goodbacteria #guthealth #guthealthmatters #decreasebodyfat #healthydiet #perimenopause #healthyfood #diettips #holidaydiet