Phoebe Webb Nutrition

Nutrition and Health Coach

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  • Phoebe Webb Nutrition Mindul Eating

    How to Start Eating More Mindfully

    January 20, 2021 / No Comments

    By doing these small steps when you’re just about to eat something you can help your digestive system to breakdown the food more easily and avoid symptoms like boating and constipation. Sit down Use a plate Put away your phone Take 3 deep breaths This is one of the biggest challenges my clients face when working with me but once they start to see and feel the benefits of eating more mindfully they never go back to their old habits. How many times have you eaten a meal on the go or without even noticing you’ve finished until you go to take another bite and theres no food left on…

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    Phoebe Webb

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Phoebe Webb

Helping time poor business women take control of their diet & lifestyle so they can thrive in work & life.

Recent Posts

  • Mar 12, 2021 Work With Me
  • Mar 10, 2021 Finding it Hard to Concentrate? Your Diet Could be the Reason Why
  • Mar 03, 2021 Invest in Your Health, Here’s Why
  • Feb 12, 2021 Why You Should Love Yourself
  • Jan 20, 2021 How to Start Eating More Mindfully

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Health Coach | Life Curator
HEALTH TIP OF THE DAY πŸ’› As you all know I'm not HEALTH TIP OF THE DAY πŸ’› As you all know I'm not specifically a weight loss coach, however, one of the goals that most of my clients have when they sign up to my programme is to lose a little bit of weight so I do work with them on this and so, I wanted to share this little tip with you. Extra virgin olive oil is great for so many things, but this post is all about how it can aid with weight loss and why it is better to use when cooking then those awful 1 cal sprays, sunflower oils and rapeseed oils. πŸ‘‰ EVOO will increase your satiety, which is the feeling of fullness after eating. It has a chemical in it which is an aromatic chemical that you can smell, like fresh grass. It's been said that if you smell the olive oil before a meal you will consume less of that meal. If you're looking for a good quality EVOO look for them in either a dark bottle or a tin. Do not buy the oils found in clear glass or plastic bottles, the sun and light exposure has made them rancid. The good quality EVOO's will be more expensive, but no more than a bottle of wine, and if you think about it, what will last longer, the oil or the wine? πŸ˜‰ It's worth the investment. πŸ‘‰ When you add EVOO to a carbohydrate e.g. potatoes, pasta, it slows down the absorption of the sugar from the carbs. The EVOO decreases the glycemic load of the meal, i.e. it suppresses the spike of sugar/glucose that ultimately leads to insulin resistance, weight gain, and potentially type 2 diabetes. Being overweight promotes inflammation in the body. The Mediteranean diet is associated with a healthy weight not just from the food that they eat, but the portion sizes they have and the fact that they eat quite slowly. βœ… So if you currently use those 1 cal sprays, or sunflower oil or rapeseed oil to cook your food in I would highly recommend you swap to using extra virgin olive oil. For more information on extra virgin olive oil I would recommend listening to @doctors_kitchen podcast episode no.99 with Dr Simon Poole. #healthyhappy
EATING SEASONALLY FOR YOUR HEALTH πŸ’› Do you ever EATING SEASONALLY FOR YOUR HEALTH πŸ’› Do you ever get ill when the seasons change? Eating with the seasons helps to support our bodies natural cleansing and healing processes, while also helping us to avoid seasonal imbalances. For example, in spring there is an abundance vibrant leafy green vegetables such as spring onions, spinach and kale that help to detoxify our bodies after winter. Asparagus is currently in season, it's grown locally and it's one of my favourite greens! On grey days like today this dish is the perfect comfort food. 🌟 Ingredients: - 125g plain flour - 125g wholemeal flour - 125g unsalted butter (cold) - 7 large free-range eggs - 500kg asparagus - olive oil - 150g ricotta cheese - 150g mature cheddar cheese - 7.5g fresh thyme Method: Preheat the oven to 180ΒΊC/350ΒΊF/gas 4. Tip the flours into a bowl with a good pinch of sea salt, then chop and rub in the butter. Make a well in the middle, crack in one of the eggs, add 2 tablespoons of cold water, then mix, pat and bring together. Place between two large sheets of greaseproof paper, flatten to 1.5cm thick and chill in the fridge for 30 minutes. Roll out the pastry between the sheets of greaseproof, then line a 25cm loose-bottomed tart tin with the pastry, easing and pushing it carefully into the sides and letting the pastry scruffily hang right over the sides (this will stop it shrinking). Prick the base all over with a fork and bake for 20 minutes, or until lightly golden, then trim off the excess pastry (sometimes I don’t bother as people seem to love the crispy bits). Beat the remaining eggs in a bowl with a pinch of salt and pepper and the ricotta, then grate in the Cheddar and pick in the remaining thyme leaves. Chop and add the asparagus, then stir into the egg mixture and tip into the tart case. Bake for 40 minutes, or until beautifully golden. 🌟 I have made this a few times now and it never dissapoints! (Recipe from @jamieoliver) #healthyhappy
FINDING IT HARD TO CONCENTRATE? πŸ’› That could be FINDING IT HARD TO CONCENTRATE? πŸ’› That could be because you're depriving your brain of the nutrients it needs to function properly. Here are some simple ways that you can improve your concentration levels. 🌟 1) Eat brain boosting foods every day. This include: - Oily fish - Eggs - Leafy greens - Berries - Healthy fats 🌟 2) Stay hydrated. You can do this by drinking water throughout the day and by adding some hydrating foods into your daily diet. Hydrating foods include: - Coconut water - Cucumber - Melon - Pineapple - Kiwi βœ… By doing these 2 things every day you can lift that brain fog and increase your concentration levels, be more productive and focused, handle any task that comes your way with efficiency, experience less stress, be on the ball, let your creativity flourish and ultimately thrive in your career! How does it feel to imagine this? #healthyhappy
MAKING HEALTHY HABITS πŸ’› I love this quote from MAKING HEALTHY HABITS πŸ’› I love this quote from F. M. Alexander: "People do not decide their futures, they decide their habits and their habits decide their futures." 🌟 Every decision you make every day either brings you closer to the best version of yourself, or it doesn't. These don't have to be big decisions, they can be small, like adding some greens to the plate next to your mac 'n' cheese or going to bed 30 minutes earlier than usual, or adding 5 more minutes on to your morning workout. When you start being aware of your decision making, and your conscious of your choices you start: - Feeling more energised - Waking up with a purpose - Thriving in your career - Improving your relationships - Being present for your family - Being confident in your decisions Being Healthy Happy is so much more than just a dietary programme, it takes into consideration your lifestyle, your movement and your stress management. βœ… To be happy and healthy is not a goal with an end, it is a lifestyle, a journey, something that continues to be built upon, something that will always need to be nurtured. So if you want to start: - Having a positive outlook on life - Being focused and motivated - Getting better sleep - Feeling mentally stronger - Feeling physically fitter - Having more energy ...then send me a message with the words "HEALTHY HAPPY" and we can have a chat to see if this is the right programme for you. #healthyhappy
BLOATING A LOT? πŸ’› This post is for you! Give BLOATING A LOT? πŸ’› This post is for you! Give your gut microbiome a healthy boost to help with inflammation and certain gastrointestinal disorders or diseases like gastritis, gastric cancer, colorectal cancer, inflammatory bowel disease, ulcerative colitis, Crohn’s disease, and irritable bowel syndrome and celiac disease. 🌟 Popular polyphenols can be found in: - Green tea - Grapes - Peanuts - Cranberries - Onions - Apples - Citrus fruits - Turmeric πŸ‘‰ Each of these have been shown to have benefits on the gut microbiome by boosting beneficial gut bacteria. This is what helps with calming down symptoms like bloating. Make it a point to try to include these foods daily, or at least every few days, to feel their amazing benefits. Psst...polyphenols can also be found in wine, but you didn't hear that from me 🀫 #healthyhappy
CHOCOLATE CHIP COOKIES πŸ’› These are gluten free CHOCOLATE CHIP COOKIES πŸ’› These are gluten free and dairy free, suitable for vegetarians and vegans. These are the perfect sweet treat to have with a cup of tea with none of the refined sugar or preservatives that you would get in a shop bought cookie. And you will only need one of these to feel satisfied, not 2 or 3 or 4 like you would with normal biscuits. 🌟 Makes 8 decent sized cookies. - 150g plain flour (I used @dovesfarm gluten free plain flour) - 50g brown sugar (the darker and moister the better! These are quite sweet so you can add less sugar if you want) - 1 tsp baking powder - 1/2 tsp cinnamon - 1/2 tsp nutmeg - 50g jumbo oats (I used @flahavans organic oats) - 4 tbsp nut milk (I used @bunalunorganic almond milk) - 100g coconut oil - 50g dark chocolate chips - A pinch of sea salt Preheat the oven to 180Β°c (fan) Place the flour, sugar, baking powder, cinnamon and nutmeg in to a mixing bowl. Whisk to remove any lumps. Then, mix in the oats. Pour in the nut milk and melted coconut oil and mix well until combined in to a nice dough. If its a little dry add a splash more nut milk. Add the chocolate chips. Spoon out the dough and roll in to 8 balls. Place them on a lined baking tray and squash down gently with hands. They can fall apart a little bit when you do this but you can squeeze the dough back together again pretty easily. Once pressed, sprinkle a tiny bit of sea salt on to each cookie. Bake for 12 minutes, remove and cool (they will fall apart if you try to pick them up while they're still hot. 🌟 Enjoy! #healthyhappy
IT ALL STARTS WITH YOU πŸ’› More often than not we IT ALL STARTS WITH YOU πŸ’› More often than not we all know what we should be doing to look after ourselves more, but we just don't do them. Looking after yourself comes in many shapes and sizes, it's not only about the food you eat (though, this is a huge part of it), it's how much movement you're getting every day, it's what you listen to, and watch, and read, it's who you talk to, who you listen to, it's how much water you've drank, it's how much fresh air you get, it's how you start and end your day. Once you start doing one thing, you feel the benefits, and you can start doing another thing, and another, and another. 🌟 Do not underestimate the power of feeling good, feeling like yourself again. When you start looking after yourself, not only do you start feeling better and looking better but you start attracting better too. This is a huge thing. πŸ‘‰ Take a moment now to think about the things you want to attract into your life. Do they suit the life you're living now? Or do they suit a life where you're eating healthier, doing more exercise, your calm, you're sleeping better and you have a more positive outlook on life? Like attracts like. Start looking after yourself today by making some positive, healthy changes and start attracting those things you want. πŸ“– Want to know where to start? Click the link in my bio and click the "work with me" button to request a copy of my free Healthy Happy e-book to help get you started. #healthyhappy
FEELING LIKE YOU WANT TO QUIT? πŸ’› You feel like FEELING LIKE YOU WANT TO QUIT? πŸ’› You feel like an imposter in your job, so you should leave. Running your own business is too hard, so you should close it. You're the outsider in your friendship group, so you should just leave them to it. You no longer feel excitement in your relationship, so you should break up with them. You don't see any progress from your home workouts, so why should you bother? πŸ‘‰ Feeling like you want to quit is a symptom of burnout. Burnout comes as a result of taking too much on, working yourself night and day, and comparing your progress to everyone else's. You might not even realise you're heading towards burnout, I know I didn't. I went through burnout, and came out the otherside with a few scars. And, although these scars are there to remind me to never fall into that trap again, I can't help but get close to it sometimes. If you're a hard working, ambitious person as well you might relate to that. I like what I do, I enjoy working, so I tend to do it a lot, but I know when I'm coming close to burnout again when I start to think about quitting, I question everything I do and compare myself to others. 🌟 I want to share with you 3 simple tips to help you avoid burnout. βœ… Spend some time on your own. I always find I can think more clearly when there is no one around me, and no noise. My favourite place to go to think is by the coast, there's something about looking out to sea, all that space, that soothes me. Go for a walk in nature and clear your head, figure some shit out. βœ… Sleep. We literally cannot function as a normal human being if we don't get enough sleep. Prioritise it, enjoy it and know that resting is productive. βœ… Write it down. Sometimes things can seem overwhelming when we have it all in our heads. Write down what's on your mind, the things you need to do, the things you want to do and feel that cloud in your mind lift. I hope this helps. Have a lovely Monday! #healthyhappy
3 SIMPLE WAYS TO CREATE LONG TERM HABITS πŸ’› Thes 3 SIMPLE WAYS TO CREATE LONG TERM HABITS πŸ’› These are some of my favourite tips to give my clients when we're starting out. πŸ‘‰ We often get too excited about starting new healthier habits and so we dive right in, but that energy fades as fast as it came and before you know it you're back to square one. It might sound counterintuitive but starting slow really is the key to building sustainable habits. It can be frustrating, particularly if it's something you really want to do, but trust me, this is how you can do what you want to do long term. 🌟 3 simple ways to build sustainable habits: 1) Slow and steady wins the race. Introduce your new habit slowly into your daily or weekly routine. For example, if you want to start working out more, start with committing to 10 minutes, 3 times a week. Then build up to 20 minutes then 30, etc. 3) Schedule the time to do it in to your diary. When you do this you make it a priority. 4) Make it known to yourself and others, like family and work colleagues, that it is a non-negotiable thing. For example, if you have scheduled in time to work out at 9am that means you are not available at that time for meetings, house work, etc. βœ… This is what I did with Marie, a recent client of mine. She was very enthusiastic about making diet and lifestyle changes, she could have dived in deep, but I held her back, we started slowly and it resulted in her making and sticking to lifelong changes. Fancy making some healthier changes that you'll actually stick to? Click the link in my bio to request a copy of my free e-book which is full of tips like this, plus some yummy recipes too. #healthyhappy
BEST EVER STEWED RHUBARB πŸ’› If you struggle to g BEST EVER STEWED RHUBARB πŸ’› If you struggle to get fruit in to your diet - stew it! Stewing fruit is one of my favourite things to do, it makes it so much easier to get more fruit in to my daily diet. πŸ‘‰πŸ» I have used rhubarb here because they are currently in season, but you can use apples, any berries, currants, plums or pears. Recipe: - 5 stalks of rhubarb - 1 bramley cooking apple - 1 orange - 1 tsp ginger (powder) - 1 tsp cinnamon - 1 tbsp jaggery (or brown sugar) - Roughly chop the rhubarb in to 2cm chunks. Peel the apple and chop. Add all the fruit in to a large saucepan. - To the saucepan of fruit add the zest and juice of the orange, the ginger, the cinnamon and the jaggery (or brown sugar). - Mix and cook on a low heat until the fruit is soft (about 15 minutes) Once soft, use a potatoes masher to combine. Leave to cool and keep in a glass container in the fridge for up to a week. 🌟 This is great as a porridge or natural yogurt topping, or as a classic desert with some custard. For more Healthy Happy recipes click the link in my bio to request a free copy of my Healthy Happy e-book. #healthyhappy #stewedrhubarb #rhubarbrecipe #rhubarbseason #spicedrhubarb #breakfastrecipe #healthyrecipe #healthcoach
DON'T HAVE TIME TO LOOK AFTER YOURSELF? πŸ’› Let m DON'T HAVE TIME TO LOOK AFTER YOURSELF? πŸ’› Let me prove you wrong. When you're running your own business or you're working in a high demanding job you can often forget about the small things that actually make you feel good. Improving yourself doesn't have to be time consuming, expensive or complicated. It can be super easy! πŸ‘‰πŸ» What's one thing you can do today to improve yourself? Here are some ideas: - Go for a walk after work - Drink more water - Add some greens to your dinner - Put away your phone at lunch time - Read a book before going to sleep - Call a friend πŸ’― When you start looking after yourself, you start looking after your business, your job, your family. When you do these small things regularly you'll be amazed at how powerful they really are in how they make you feel. 🌟 Self care is not selfish, it's self-less. This weekend coming I am holding a Healthy Happy workshop on Sunday 3rd May at 3pm as part of the Golden Space virtual retreat hosted by @mysticalmammii (link in her bio for tickets) This is a donation based retreat, so you pay what you can afford. βœ… I'll be giving you my best tips and tricks to easily become healthier and happier and I'll be talking about why you should put an importance on your health and wellbeing and how it can improve: - Your energy - Your relationships - Your sleep _ Your mood - Your career/business - Your finances ...etc. I'll also be sending everyone who attends a copy of my Healthy Happy e-book for free! #healthyhappy #virtualretreat #goldenspace #selfcare #weekendretreat
I HAVE HIT A WALL πŸ’› I know what I should be doi I HAVE HIT A WALL πŸ’› I know what I should be doing to be healthier but I'm not doing it. πŸ‘†πŸ»This is what most of my clients say to me when I first speak to them. As a health coach I have helped SO many women to be healthier through simple diet and lifestyle changes. As a direct result of this they also: - Start to thrive in their business or career - Be more focused and motivated - Get better sleep - Feel mentally stronger and physically fitter - Have more energy My signature programme Healthy Happy will take you through literally EVERYTHING you need to know about taking control of your diet and lifestyle so that you can thrive in your work & your life. 🌟 I have 2 spaces available starting the first week of May. Once these spaces are gone, they're gone! My programme includes a personalised nutrition plan tailored specifically to your individual needs broken down into manageable steps with 1:1 weekly calls and continued support in between to help you stay motivated. πŸ‘‰πŸ» So, if you're ready to quit feeling over-run and overwhelmed, and become the healthiest, happiest version of you, this programme IS for you.⁣ A few examples of what you’ll learn: ⁣ βœ… That making things simple and being consistent is key to building new good habits. βœ… That eating well and moving isn't just about what you look like on the outside but it's how you feel on the inside and how it enables you to achieve the things you want to achieve. βœ… That you cannot pour from an empty cup, and the importance of nurturing and nourishing yourself to be able to sustain the energy you need when you're busy. βœ… That being healthy isn't just about the food you eat, it's also the people you surround yourself with, the books you read, the movement you make, the time you spend outside, the work you do and the rest you take. ^^ And that’s literally just the tip of the iceberg! This programme is THE #1 most comprehensive nutrition programme you will EVER come across.⁣ DM me the words 'HEALTHY HAPPY' and I will send you more info πŸ’› #healthyhappy
ONE SIMPLE THING TO REDUCE STRESS πŸ’› I love doin ONE SIMPLE THING TO REDUCE STRESS πŸ’› I love doing simple things to improve my health, and so when I read about this study published on the Food and Behaviour research website I just had to share it with you. πŸ‘‰ Alleviating stress and depression through nutrition. Many recent studies have highlighted the fundamental importance of nutrition in managing stress and anxiety levels. In a newly published clinical trial, a high daily dose of the long-chain omega-3 found in fish oils (EPA and DHA) appeared to help slow the effects of aging by suppressing damage and boosting protection at the cellular level during and after a stressful event. Compared to the placebo group, participants taking a supplement providing 2.5 grams of omega-3 for 4 months showed the following benefits: βœ… Reduced levels of both cortisol and a pro-inflammatory protein were produced during a stressful event known to provoke inflammation (19% and 33% lower on average respectively) βœ… Omega-3s prevented the usual significant reductions in levels of both telomerase (an enzyme that repairs damage to DNA that accumulates with age and stress) and a protein that reduces inflammation after acute stress, allowing repair of any stress-related cellular damage. These effects were dose-related, as they were also evident at a lower dose of omega-3 (1.25g/day). βœ… The supplements contributed to what the researchers call β€˜stress resilience’: reduction of harm during stress and, after the acute stress, sustained anti-inflammatory activity and protection of cell components that shrink as a consequence of ageing 🌟 The lead author of the paper, Annelise Madison, highlighted that: "The findings suggest that omega-3 supplementation is one relatively simple change people could make that could have a positive effect at breaking the chain between stress and negative health effects” The researchers also suggested that by lowering stress-related inflammation, omega-3s may help disrupt the connection between repeated stress and depressive symptoms. Previous research has suggested that people with a higher inflammatory reaction to a stressor in the lab may develop more depressive symptoms over time. #healthyhappy
TIME SAVING BREAKFAST πŸ’› Coconut Vanilla Chia Pu TIME SAVING BREAKFAST πŸ’› Coconut Vanilla Chia Pudding with Mango PurΓ©e. I love this recipe because not only is it really tasty, but its a huge time saver in the mornings. Chia seeds are wonderful little things and it's really beneficial to your digestive system to include them in your diet every day! They are a source of fibre, protein, and omega 3 (in the plant form ALA) The combination of fat, protein and fibre means the seeds are digested relatively slowly, providing long, slow release of energy to keep blood-sugar levels stable. When you soak the chia seeds in to a liquid like the coconut milk used in this recipe overnight they become soft so don't worry about them being crunchy because they're not. Makes 4 (you will need 4 cups/jars) For the chia pudding: - 720ml coconut milk - 8 tbsp chia seeds - 1 tbsp vanilla extract - 60ml maple syrup - pinch of salt For the mango purΓ©e: - 1 ripe mango - 1 tbsp fresh lemon juice - 1 tbsp maple syrup (optional, for sweetness) - 2 tbsp water (optional) To serve: - 2 tbsp coconut flakes - 100g granola To make the chia pudding, pour the coconut milk into a bowl, and add the chia seeds, vanilla extract, maple syrup and salt. Mix until well combined then cover and place in the fridge to set overnight. Peel and dice the mango in to small chunks, then place in a food processor or blender with the lemon juice and the maple syrup, and blend to a purΓ©e. If the mango seems dry, add the water to help blend it. Once the chia pudding has set, place a generous layer into each cup/jar, followed by a layer of mango purΓ©e, then add another generous portion of chia pudding. Top with more mango purΓ©e and sprinkle with the coconut flakes and granola to serve. #healthyhappy #breakfastidea #healthybreakfast #quickbreakfast #mealprep #easybreakfast #nutritiousbreakfast #recipeoftheday #overnightoats #chiaseedpudding #mangopuree #healthcoach #nutritioncoach
DO YOU KNOW WHAT YOU SHOULD BE DOING, BUT JUST NOT DO YOU KNOW WHAT YOU SHOULD BE DOING, BUT JUST NOT DOING IT? πŸ’› When it comes to health and nutrition there is a lot that we know that we should and shouldn't be doing. I should cut down on sugar, I should eat more vegetables, I should be on my phone less, I should exercise more. But when there's so much information out there it's hard to know what's right for you, it can be very confusing and you're not sure where to start. πŸ‘‰ Most of the time, when I first start with a client they think the problem lies in WHAT they are eating, but actually, most of the time, it's HOW they're eating that's causing the problem. Looking into how you're eating is important because it affects how your body digests and utilises the nutrients you're feeding it. You could have the best diet in the world, but if you're in a constant state of worry and stress and always eating on the go, your body isn't going to make very good use out of that amazing diet of yours. 🌟 In order for our bodies to get energy and nutrients from the food we're eating we need to be relaxed. We call this the parasympathetic state, or the rest & digest state. This is important because it supports your digestion. The energy in our bodies is centered in this state, it helps to break down food and to absorb its nutrients. So how do we get into the parasympathetic state? βœ… Switch off – put the phone away, take time to sit down and eat, meditation, focusing on breath, cooking, exercise βœ… Good nutrition, increased veggies and wholefoods, minimal processed foods, eating proper meals at regular times, prioritise time to eat and chew your food properly βœ… Minimise sugar and refined carbs βœ… Get a good night's sleep βœ… Drink warm water in the morning before breakfast, it wakes you and your digestive system up Start making these things a priority in your life, schedule them in to your day like you would a meeting. How does it feel to imagine this? #healthyhappy #healthcoach #nutritioncoach #holistichealth #functionalmedicine #personalisednutrition #healthyliving #worklifebalance #personaldevelopment #foodismedicine
WANT TO FEEL LIKE YOURSELF AGAIN? πŸ’› Let me show WANT TO FEEL LIKE YOURSELF AGAIN? πŸ’› Let me show you how. πŸ‘‰ My signature programme Healthy Happy will take you through literally EVERYTHING you need to know about taking control of your diet & lifestyle so that you can thrive in your work & your life. As a Health & Wellbeing Coach I have helped SO many women to thrive in their business/career by becoming more focused & motivated, but also to get better sleep, feel mentally stronger, physically fitter, & have more energy - all through diet & lifestyle changes. βœ… I have 2 spaces available starting in May. First-come, first-serve, once the spaces are gone, they're gone! The programme includes weekly 1:1 calls with me & a personalised nutrition plan tailored specifically to your individual needs broken down into manageable steps & continued support inbetween the weekly calls to help you stay motivated & answer any questions you may have. When you look after yourself you look after your business. So, if you are ready to quit feeling over-run & over-whelmed & become the healthiest happiest version of you, this programme IS for you.⁣ A few examples of what you’ll learn: ⁣ βœ… That consistency is key to building new good habits and that starting slow is ideal βœ… That eating well and moving isn't just about what you look like on the outside but more importantly it's how you feel on the inside & how it enables you to achieve the things you want to achieve βœ… That you cannot pour from an empty cup, & the importance of nurturing & nourishing yourself to sustain the energy you need when you're busy βœ… That being healthy isn't just about the food you eat, it's also the people you surround yourself with, the books you read, the movement you make, the time you spend outside, the work you do & the rest you take ^^ And that’s literally just the tip of the iceberg….⁣this programme is THE #1 most comprehensive nutrition programme you will EVER come across.⁣ Dm me the words 'HEALTHY HAPPY' & I will send you more info πŸ’› #healthyhappy #healthcoach #nutritioncoach #holistichealth #functionalmedicine #personalisednutrition #healthyliving #worklifebalance #personaldevelopment #foodismedicine
NO IDEA WHAT TO HAVE FOR LUNCH? πŸ’› When you sit NO IDEA WHAT TO HAVE FOR LUNCH? πŸ’› When you sit down to eat lunch you give yourself the break that your brain is asking you for. This doesn't have to be for long, even just 10 - 15 minutes will suffice (although, if you can get more you should) Meals that I like are: βœ… Quick βœ… Easy 🌟 And... full of nutrients! This lunch idea is super easy, you can use a shop bought soup (I love @thehappypear's soups) and tinned legumes. πŸ‘‰ Instead of having the usual slice of bread with your soup try adding some legumes in to the soup mix instead. This lunch will take less than 5 minutes to make but will taste like you've been cooking for hours. This will make the soup more nourishing and filling because the beans and/or lentils will give you a source of protein which will balance your blood sugar levels which is needed when you've got a busy day and you need to have continuous energy and concentration. By making this switch you will: βœ… Feel more energised βœ… Heighten your concentration levels βœ… Feel more satisfied βœ… Rely on caffeine and sweet treats less βœ… Know that you have nourished yourself Having a slice of bread to dunk in to your bowl of soup has become a familiar habit of ours, but once we get over that we can create a simple and quick meal that will keep our energy higher for longer. What do you think? Is this something you would try? #healthyhappy #eathappy #souprecipe #healthylunch #lunchtime #legumes #nutrientrichfood #healthychange #moodfood #healthcoach #nutritioncoach #womeninbusiness
A BOWL OF SUNSHINE πŸ’› Hands up if you loooove po A BOWL OF SUNSHINE πŸ’› Hands up if you loooove porridge πŸ™‹πŸΌβ€β™€οΈ Sometimes my bowl of porridge looks like a work of art, brimming with colours and textures. One of the best things I teach my clients to do is to make the most out of their meals. For example, I could have just made my porridge with oats, milk and honey but I made the most out of this meal and I added some chia seeds and maca powder to the oat mix, then topped it with cinnamon, honey, blueberries, mango and pomegranate seeds (one of the best foods you can eat!) This bowl is full of nutritious whole foods. Think of it as adding nutrients, not calories! Hope you're all having a lovely Sunday. #healthyhappy #healthtalk #nutritiousanddelicious #breakfastidea #porridgetoppings #wholefoods #addnutrientsnotcalories #goodmorning #sundays
"I'M DOING NOTHING TO HELP MYSELF" πŸ’› When I fir "I'M DOING NOTHING TO HELP MYSELF" πŸ’› When I first start working with a client I ask them to describe their typical day to me. This usually looks something like this: Wake up - Snooze - Coffee - Emails - Coffee - Meetings - Coffee - Dinner - Emails - TV - Emails - Sleep When I ask them to describe their perfect day, i.e. how they would actually like their day to go they find it quite hard to imagine it being any other way. They say that they don't have any time for themselves, they cannot imagine how they would include this into their busy schedule. 🌟 That's where I come in! I give you a realistic and simple (but highly effective!) personalised plan which is broken down into weekly steps to help you incorporate some self-care into your busy day without it being a chore or a burden. πŸ’― You start looking after your business properly when you start looking after yourself first. We often over complicate health, and my job is to help you simplify it in a way that suits you while making sure you feel the maximum benefits. Did you know that your brain can be made better or worse by adding or taking away water. Drinking just 300ml of water can boost your concentration levels by 25%. πŸ‘‰ Looking for a simple tip you can start straight away? Have a refill bottle on your desk and in your handbag so that you always have a source of water to go to. This might sound simple, but if you're honest with yourself, do you hydrate regularly? Probably not. By the end of my 8 week programme my clients have built the solid foundation of health that they need to keep themselves going on the right track. They feel more: - Energised - Motivated - Happy - Focused They're able to complete their daily tasks more efficiently. βœ… My HEALTHY HAPPY signature programme helps you to attract and live the life you daydream about. Check out my testimonials and client love highlights to see how I have helped other women like you. Want to know more? Send me a message with the words "HEALTHY HAPPY" #healthyhappy #holistichealth #personaldevelopment #selfinvestment
HEALTHY HAPPY INTRODUCTORY VIDEO πŸ’›. Healthy Hap HEALTHY HAPPY INTRODUCTORY VIDEO πŸ’›. Healthy Happy is an 8 week programme designed to help time-poor, career driven women to thrive in work and in life by taking control of their diet and lifestyle. When you start looking after yourself, you start looking after your business better. 🌟 Being Healthy Happy is so much more than just a dietary programme, it takes in to consideration your lifestyle, your movement and your stress management. - Feel energised. - Wake up with a purpose. - Thrive in your career. - Improve your relationships. - Be present for your family. - Be confident in your decisions. πŸ‘‰πŸ» These are sustainable changes that you will bring forward with you for the rest of your life. This programme is quite literally life changing! And remember, you don’t have to be sick to start looking after your health. This is THE no.1 most comprehensive nutrition programme you will EVER come across! Are you ready to invest in yourself? To be Healthy Happy is not a goal with an end, it is a lifestyle, a journey, something that continues to be built upon. - Have a positive outlook on life. - Be focused and motivated. - Get better sleep. - Feel mentally stronger. - Feel physically fitter. - Have more energy. βœ‰ Want to learn more? DM me with the words "HEALTHY HAPPY" and we can have a chat to see if this programme is right for you. Check out my Testimonials and Client love Highlights to see how I have helped other women like you. #healthyhappy #healthcoaching #nutritionprogramme #womeninbusiness #selfdevelopment #sustainablechanges #personaldevelopment #healthtalk
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phoebe_webb_nutrition

Health Coach | Life Curator
HEALTH TIP OF THE DAY πŸ’› As you all know I'm not HEALTH TIP OF THE DAY πŸ’› As you all know I'm not specifically a weight loss coach, however, one of the goals that most of my clients have when they sign up to my programme is to lose a little bit of weight so I do work with them on this and so, I wanted to share this little tip with you. Extra virgin olive oil is great for so many things, but this post is all about how it can aid with weight loss and why it is better to use when cooking then those awful 1 cal sprays, sunflower oils and rapeseed oils. πŸ‘‰ EVOO will increase your satiety, which is the feeling of fullness after eating. It has a chemical in it which is an aromatic chemical that you can smell, like fresh grass. It's been said that if you smell the olive oil before a meal you will consume less of that meal. If you're looking for a good quality EVOO look for them in either a dark bottle or a tin. Do not buy the oils found in clear glass or plastic bottles, the sun and light exposure has made them rancid. The good quality EVOO's will be more expensive, but no more than a bottle of wine, and if you think about it, what will last longer, the oil or the wine? πŸ˜‰ It's worth the investment. πŸ‘‰ When you add EVOO to a carbohydrate e.g. potatoes, pasta, it slows down the absorption of the sugar from the carbs. The EVOO decreases the glycemic load of the meal, i.e. it suppresses the spike of sugar/glucose that ultimately leads to insulin resistance, weight gain, and potentially type 2 diabetes. Being overweight promotes inflammation in the body. The Mediteranean diet is associated with a healthy weight not just from the food that they eat, but the portion sizes they have and the fact that they eat quite slowly. βœ… So if you currently use those 1 cal sprays, or sunflower oil or rapeseed oil to cook your food in I would highly recommend you swap to using extra virgin olive oil. For more information on extra virgin olive oil I would recommend listening to @doctors_kitchen podcast episode no.99 with Dr Simon Poole. #healthyhappy
EATING SEASONALLY FOR YOUR HEALTH πŸ’› Do you ever EATING SEASONALLY FOR YOUR HEALTH πŸ’› Do you ever get ill when the seasons change? Eating with the seasons helps to support our bodies natural cleansing and healing processes, while also helping us to avoid seasonal imbalances. For example, in spring there is an abundance vibrant leafy green vegetables such as spring onions, spinach and kale that help to detoxify our bodies after winter. Asparagus is currently in season, it's grown locally and it's one of my favourite greens! On grey days like today this dish is the perfect comfort food. 🌟 Ingredients: - 125g plain flour - 125g wholemeal flour - 125g unsalted butter (cold) - 7 large free-range eggs - 500kg asparagus - olive oil - 150g ricotta cheese - 150g mature cheddar cheese - 7.5g fresh thyme Method: Preheat the oven to 180ΒΊC/350ΒΊF/gas 4. Tip the flours into a bowl with a good pinch of sea salt, then chop and rub in the butter. Make a well in the middle, crack in one of the eggs, add 2 tablespoons of cold water, then mix, pat and bring together. Place between two large sheets of greaseproof paper, flatten to 1.5cm thick and chill in the fridge for 30 minutes. Roll out the pastry between the sheets of greaseproof, then line a 25cm loose-bottomed tart tin with the pastry, easing and pushing it carefully into the sides and letting the pastry scruffily hang right over the sides (this will stop it shrinking). Prick the base all over with a fork and bake for 20 minutes, or until lightly golden, then trim off the excess pastry (sometimes I don’t bother as people seem to love the crispy bits). Beat the remaining eggs in a bowl with a pinch of salt and pepper and the ricotta, then grate in the Cheddar and pick in the remaining thyme leaves. Chop and add the asparagus, then stir into the egg mixture and tip into the tart case. Bake for 40 minutes, or until beautifully golden. 🌟 I have made this a few times now and it never dissapoints! (Recipe from @jamieoliver) #healthyhappy
FINDING IT HARD TO CONCENTRATE? πŸ’› That could be FINDING IT HARD TO CONCENTRATE? πŸ’› That could be because you're depriving your brain of the nutrients it needs to function properly. Here are some simple ways that you can improve your concentration levels. 🌟 1) Eat brain boosting foods every day. This include: - Oily fish - Eggs - Leafy greens - Berries - Healthy fats 🌟 2) Stay hydrated. You can do this by drinking water throughout the day and by adding some hydrating foods into your daily diet. Hydrating foods include: - Coconut water - Cucumber - Melon - Pineapple - Kiwi βœ… By doing these 2 things every day you can lift that brain fog and increase your concentration levels, be more productive and focused, handle any task that comes your way with efficiency, experience less stress, be on the ball, let your creativity flourish and ultimately thrive in your career! How does it feel to imagine this? #healthyhappy
MAKING HEALTHY HABITS πŸ’› I love this quote from MAKING HEALTHY HABITS πŸ’› I love this quote from F. M. Alexander: "People do not decide their futures, they decide their habits and their habits decide their futures." 🌟 Every decision you make every day either brings you closer to the best version of yourself, or it doesn't. These don't have to be big decisions, they can be small, like adding some greens to the plate next to your mac 'n' cheese or going to bed 30 minutes earlier than usual, or adding 5 more minutes on to your morning workout. When you start being aware of your decision making, and your conscious of your choices you start: - Feeling more energised - Waking up with a purpose - Thriving in your career - Improving your relationships - Being present for your family - Being confident in your decisions Being Healthy Happy is so much more than just a dietary programme, it takes into consideration your lifestyle, your movement and your stress management. βœ… To be happy and healthy is not a goal with an end, it is a lifestyle, a journey, something that continues to be built upon, something that will always need to be nurtured. So if you want to start: - Having a positive outlook on life - Being focused and motivated - Getting better sleep - Feeling mentally stronger - Feeling physically fitter - Having more energy ...then send me a message with the words "HEALTHY HAPPY" and we can have a chat to see if this is the right programme for you. #healthyhappy
BLOATING A LOT? πŸ’› This post is for you! Give BLOATING A LOT? πŸ’› This post is for you! Give your gut microbiome a healthy boost to help with inflammation and certain gastrointestinal disorders or diseases like gastritis, gastric cancer, colorectal cancer, inflammatory bowel disease, ulcerative colitis, Crohn’s disease, and irritable bowel syndrome and celiac disease. 🌟 Popular polyphenols can be found in: - Green tea - Grapes - Peanuts - Cranberries - Onions - Apples - Citrus fruits - Turmeric πŸ‘‰ Each of these have been shown to have benefits on the gut microbiome by boosting beneficial gut bacteria. This is what helps with calming down symptoms like bloating. Make it a point to try to include these foods daily, or at least every few days, to feel their amazing benefits. Psst...polyphenols can also be found in wine, but you didn't hear that from me 🀫 #healthyhappy
CHOCOLATE CHIP COOKIES πŸ’› These are gluten free CHOCOLATE CHIP COOKIES πŸ’› These are gluten free and dairy free, suitable for vegetarians and vegans. These are the perfect sweet treat to have with a cup of tea with none of the refined sugar or preservatives that you would get in a shop bought cookie. And you will only need one of these to feel satisfied, not 2 or 3 or 4 like you would with normal biscuits. 🌟 Makes 8 decent sized cookies. - 150g plain flour (I used @dovesfarm gluten free plain flour) - 50g brown sugar (the darker and moister the better! These are quite sweet so you can add less sugar if you want) - 1 tsp baking powder - 1/2 tsp cinnamon - 1/2 tsp nutmeg - 50g jumbo oats (I used @flahavans organic oats) - 4 tbsp nut milk (I used @bunalunorganic almond milk) - 100g coconut oil - 50g dark chocolate chips - A pinch of sea salt Preheat the oven to 180Β°c (fan) Place the flour, sugar, baking powder, cinnamon and nutmeg in to a mixing bowl. Whisk to remove any lumps. Then, mix in the oats. Pour in the nut milk and melted coconut oil and mix well until combined in to a nice dough. If its a little dry add a splash more nut milk. Add the chocolate chips. Spoon out the dough and roll in to 8 balls. Place them on a lined baking tray and squash down gently with hands. They can fall apart a little bit when you do this but you can squeeze the dough back together again pretty easily. Once pressed, sprinkle a tiny bit of sea salt on to each cookie. Bake for 12 minutes, remove and cool (they will fall apart if you try to pick them up while they're still hot. 🌟 Enjoy! #healthyhappy
IT ALL STARTS WITH YOU πŸ’› More often than not we IT ALL STARTS WITH YOU πŸ’› More often than not we all know what we should be doing to look after ourselves more, but we just don't do them. Looking after yourself comes in many shapes and sizes, it's not only about the food you eat (though, this is a huge part of it), it's how much movement you're getting every day, it's what you listen to, and watch, and read, it's who you talk to, who you listen to, it's how much water you've drank, it's how much fresh air you get, it's how you start and end your day. Once you start doing one thing, you feel the benefits, and you can start doing another thing, and another, and another. 🌟 Do not underestimate the power of feeling good, feeling like yourself again. When you start looking after yourself, not only do you start feeling better and looking better but you start attracting better too. This is a huge thing. πŸ‘‰ Take a moment now to think about the things you want to attract into your life. Do they suit the life you're living now? Or do they suit a life where you're eating healthier, doing more exercise, your calm, you're sleeping better and you have a more positive outlook on life? Like attracts like. Start looking after yourself today by making some positive, healthy changes and start attracting those things you want. πŸ“– Want to know where to start? Click the link in my bio and click the "work with me" button to request a copy of my free Healthy Happy e-book to help get you started. #healthyhappy
FEELING LIKE YOU WANT TO QUIT? πŸ’› You feel like FEELING LIKE YOU WANT TO QUIT? πŸ’› You feel like an imposter in your job, so you should leave. Running your own business is too hard, so you should close it. You're the outsider in your friendship group, so you should just leave them to it. You no longer feel excitement in your relationship, so you should break up with them. You don't see any progress from your home workouts, so why should you bother? πŸ‘‰ Feeling like you want to quit is a symptom of burnout. Burnout comes as a result of taking too much on, working yourself night and day, and comparing your progress to everyone else's. You might not even realise you're heading towards burnout, I know I didn't. I went through burnout, and came out the otherside with a few scars. And, although these scars are there to remind me to never fall into that trap again, I can't help but get close to it sometimes. If you're a hard working, ambitious person as well you might relate to that. I like what I do, I enjoy working, so I tend to do it a lot, but I know when I'm coming close to burnout again when I start to think about quitting, I question everything I do and compare myself to others. 🌟 I want to share with you 3 simple tips to help you avoid burnout. βœ… Spend some time on your own. I always find I can think more clearly when there is no one around me, and no noise. My favourite place to go to think is by the coast, there's something about looking out to sea, all that space, that soothes me. Go for a walk in nature and clear your head, figure some shit out. βœ… Sleep. We literally cannot function as a normal human being if we don't get enough sleep. Prioritise it, enjoy it and know that resting is productive. βœ… Write it down. Sometimes things can seem overwhelming when we have it all in our heads. Write down what's on your mind, the things you need to do, the things you want to do and feel that cloud in your mind lift. I hope this helps. Have a lovely Monday! #healthyhappy
3 SIMPLE WAYS TO CREATE LONG TERM HABITS πŸ’› Thes 3 SIMPLE WAYS TO CREATE LONG TERM HABITS πŸ’› These are some of my favourite tips to give my clients when we're starting out. πŸ‘‰ We often get too excited about starting new healthier habits and so we dive right in, but that energy fades as fast as it came and before you know it you're back to square one. It might sound counterintuitive but starting slow really is the key to building sustainable habits. It can be frustrating, particularly if it's something you really want to do, but trust me, this is how you can do what you want to do long term. 🌟 3 simple ways to build sustainable habits: 1) Slow and steady wins the race. Introduce your new habit slowly into your daily or weekly routine. For example, if you want to start working out more, start with committing to 10 minutes, 3 times a week. Then build up to 20 minutes then 30, etc. 3) Schedule the time to do it in to your diary. When you do this you make it a priority. 4) Make it known to yourself and others, like family and work colleagues, that it is a non-negotiable thing. For example, if you have scheduled in time to work out at 9am that means you are not available at that time for meetings, house work, etc. βœ… This is what I did with Marie, a recent client of mine. She was very enthusiastic about making diet and lifestyle changes, she could have dived in deep, but I held her back, we started slowly and it resulted in her making and sticking to lifelong changes. Fancy making some healthier changes that you'll actually stick to? Click the link in my bio to request a copy of my free e-book which is full of tips like this, plus some yummy recipes too. #healthyhappy
BEST EVER STEWED RHUBARB πŸ’› If you struggle to g BEST EVER STEWED RHUBARB πŸ’› If you struggle to get fruit in to your diet - stew it! Stewing fruit is one of my favourite things to do, it makes it so much easier to get more fruit in to my daily diet. πŸ‘‰πŸ» I have used rhubarb here because they are currently in season, but you can use apples, any berries, currants, plums or pears. Recipe: - 5 stalks of rhubarb - 1 bramley cooking apple - 1 orange - 1 tsp ginger (powder) - 1 tsp cinnamon - 1 tbsp jaggery (or brown sugar) - Roughly chop the rhubarb in to 2cm chunks. Peel the apple and chop. Add all the fruit in to a large saucepan. - To the saucepan of fruit add the zest and juice of the orange, the ginger, the cinnamon and the jaggery (or brown sugar). - Mix and cook on a low heat until the fruit is soft (about 15 minutes) Once soft, use a potatoes masher to combine. Leave to cool and keep in a glass container in the fridge for up to a week. 🌟 This is great as a porridge or natural yogurt topping, or as a classic desert with some custard. For more Healthy Happy recipes click the link in my bio to request a free copy of my Healthy Happy e-book. #healthyhappy #stewedrhubarb #rhubarbrecipe #rhubarbseason #spicedrhubarb #breakfastrecipe #healthyrecipe #healthcoach
DON'T HAVE TIME TO LOOK AFTER YOURSELF? πŸ’› Let m DON'T HAVE TIME TO LOOK AFTER YOURSELF? πŸ’› Let me prove you wrong. When you're running your own business or you're working in a high demanding job you can often forget about the small things that actually make you feel good. Improving yourself doesn't have to be time consuming, expensive or complicated. It can be super easy! πŸ‘‰πŸ» What's one thing you can do today to improve yourself? Here are some ideas: - Go for a walk after work - Drink more water - Add some greens to your dinner - Put away your phone at lunch time - Read a book before going to sleep - Call a friend πŸ’― When you start looking after yourself, you start looking after your business, your job, your family. When you do these small things regularly you'll be amazed at how powerful they really are in how they make you feel. 🌟 Self care is not selfish, it's self-less. This weekend coming I am holding a Healthy Happy workshop on Sunday 3rd May at 3pm as part of the Golden Space virtual retreat hosted by @mysticalmammii (link in her bio for tickets) This is a donation based retreat, so you pay what you can afford. βœ… I'll be giving you my best tips and tricks to easily become healthier and happier and I'll be talking about why you should put an importance on your health and wellbeing and how it can improve: - Your energy - Your relationships - Your sleep _ Your mood - Your career/business - Your finances ...etc. I'll also be sending everyone who attends a copy of my Healthy Happy e-book for free! #healthyhappy #virtualretreat #goldenspace #selfcare #weekendretreat
I HAVE HIT A WALL πŸ’› I know what I should be doi I HAVE HIT A WALL πŸ’› I know what I should be doing to be healthier but I'm not doing it. πŸ‘†πŸ»This is what most of my clients say to me when I first speak to them. As a health coach I have helped SO many women to be healthier through simple diet and lifestyle changes. As a direct result of this they also: - Start to thrive in their business or career - Be more focused and motivated - Get better sleep - Feel mentally stronger and physically fitter - Have more energy My signature programme Healthy Happy will take you through literally EVERYTHING you need to know about taking control of your diet and lifestyle so that you can thrive in your work & your life. 🌟 I have 2 spaces available starting the first week of May. Once these spaces are gone, they're gone! My programme includes a personalised nutrition plan tailored specifically to your individual needs broken down into manageable steps with 1:1 weekly calls and continued support in between to help you stay motivated. πŸ‘‰πŸ» So, if you're ready to quit feeling over-run and overwhelmed, and become the healthiest, happiest version of you, this programme IS for you.⁣ A few examples of what you’ll learn: ⁣ βœ… That making things simple and being consistent is key to building new good habits. βœ… That eating well and moving isn't just about what you look like on the outside but it's how you feel on the inside and how it enables you to achieve the things you want to achieve. βœ… That you cannot pour from an empty cup, and the importance of nurturing and nourishing yourself to be able to sustain the energy you need when you're busy. βœ… That being healthy isn't just about the food you eat, it's also the people you surround yourself with, the books you read, the movement you make, the time you spend outside, the work you do and the rest you take. ^^ And that’s literally just the tip of the iceberg! This programme is THE #1 most comprehensive nutrition programme you will EVER come across.⁣ DM me the words 'HEALTHY HAPPY' and I will send you more info πŸ’› #healthyhappy
ONE SIMPLE THING TO REDUCE STRESS πŸ’› I love doin ONE SIMPLE THING TO REDUCE STRESS πŸ’› I love doing simple things to improve my health, and so when I read about this study published on the Food and Behaviour research website I just had to share it with you. πŸ‘‰ Alleviating stress and depression through nutrition. Many recent studies have highlighted the fundamental importance of nutrition in managing stress and anxiety levels. In a newly published clinical trial, a high daily dose of the long-chain omega-3 found in fish oils (EPA and DHA) appeared to help slow the effects of aging by suppressing damage and boosting protection at the cellular level during and after a stressful event. Compared to the placebo group, participants taking a supplement providing 2.5 grams of omega-3 for 4 months showed the following benefits: βœ… Reduced levels of both cortisol and a pro-inflammatory protein were produced during a stressful event known to provoke inflammation (19% and 33% lower on average respectively) βœ… Omega-3s prevented the usual significant reductions in levels of both telomerase (an enzyme that repairs damage to DNA that accumulates with age and stress) and a protein that reduces inflammation after acute stress, allowing repair of any stress-related cellular damage. These effects were dose-related, as they were also evident at a lower dose of omega-3 (1.25g/day). βœ… The supplements contributed to what the researchers call β€˜stress resilience’: reduction of harm during stress and, after the acute stress, sustained anti-inflammatory activity and protection of cell components that shrink as a consequence of ageing 🌟 The lead author of the paper, Annelise Madison, highlighted that: "The findings suggest that omega-3 supplementation is one relatively simple change people could make that could have a positive effect at breaking the chain between stress and negative health effects” The researchers also suggested that by lowering stress-related inflammation, omega-3s may help disrupt the connection between repeated stress and depressive symptoms. Previous research has suggested that people with a higher inflammatory reaction to a stressor in the lab may develop more depressive symptoms over time. #healthyhappy
TIME SAVING BREAKFAST πŸ’› Coconut Vanilla Chia Pu TIME SAVING BREAKFAST πŸ’› Coconut Vanilla Chia Pudding with Mango PurΓ©e. I love this recipe because not only is it really tasty, but its a huge time saver in the mornings. Chia seeds are wonderful little things and it's really beneficial to your digestive system to include them in your diet every day! They are a source of fibre, protein, and omega 3 (in the plant form ALA) The combination of fat, protein and fibre means the seeds are digested relatively slowly, providing long, slow release of energy to keep blood-sugar levels stable. When you soak the chia seeds in to a liquid like the coconut milk used in this recipe overnight they become soft so don't worry about them being crunchy because they're not. Makes 4 (you will need 4 cups/jars) For the chia pudding: - 720ml coconut milk - 8 tbsp chia seeds - 1 tbsp vanilla extract - 60ml maple syrup - pinch of salt For the mango purΓ©e: - 1 ripe mango - 1 tbsp fresh lemon juice - 1 tbsp maple syrup (optional, for sweetness) - 2 tbsp water (optional) To serve: - 2 tbsp coconut flakes - 100g granola To make the chia pudding, pour the coconut milk into a bowl, and add the chia seeds, vanilla extract, maple syrup and salt. Mix until well combined then cover and place in the fridge to set overnight. Peel and dice the mango in to small chunks, then place in a food processor or blender with the lemon juice and the maple syrup, and blend to a purΓ©e. If the mango seems dry, add the water to help blend it. Once the chia pudding has set, place a generous layer into each cup/jar, followed by a layer of mango purΓ©e, then add another generous portion of chia pudding. Top with more mango purΓ©e and sprinkle with the coconut flakes and granola to serve. #healthyhappy #breakfastidea #healthybreakfast #quickbreakfast #mealprep #easybreakfast #nutritiousbreakfast #recipeoftheday #overnightoats #chiaseedpudding #mangopuree #healthcoach #nutritioncoach
DO YOU KNOW WHAT YOU SHOULD BE DOING, BUT JUST NOT DO YOU KNOW WHAT YOU SHOULD BE DOING, BUT JUST NOT DOING IT? πŸ’› When it comes to health and nutrition there is a lot that we know that we should and shouldn't be doing. I should cut down on sugar, I should eat more vegetables, I should be on my phone less, I should exercise more. But when there's so much information out there it's hard to know what's right for you, it can be very confusing and you're not sure where to start. πŸ‘‰ Most of the time, when I first start with a client they think the problem lies in WHAT they are eating, but actually, most of the time, it's HOW they're eating that's causing the problem. Looking into how you're eating is important because it affects how your body digests and utilises the nutrients you're feeding it. You could have the best diet in the world, but if you're in a constant state of worry and stress and always eating on the go, your body isn't going to make very good use out of that amazing diet of yours. 🌟 In order for our bodies to get energy and nutrients from the food we're eating we need to be relaxed. We call this the parasympathetic state, or the rest & digest state. This is important because it supports your digestion. The energy in our bodies is centered in this state, it helps to break down food and to absorb its nutrients. So how do we get into the parasympathetic state? βœ… Switch off – put the phone away, take time to sit down and eat, meditation, focusing on breath, cooking, exercise βœ… Good nutrition, increased veggies and wholefoods, minimal processed foods, eating proper meals at regular times, prioritise time to eat and chew your food properly βœ… Minimise sugar and refined carbs βœ… Get a good night's sleep βœ… Drink warm water in the morning before breakfast, it wakes you and your digestive system up Start making these things a priority in your life, schedule them in to your day like you would a meeting. How does it feel to imagine this? #healthyhappy #healthcoach #nutritioncoach #holistichealth #functionalmedicine #personalisednutrition #healthyliving #worklifebalance #personaldevelopment #foodismedicine
WANT TO FEEL LIKE YOURSELF AGAIN? πŸ’› Let me show WANT TO FEEL LIKE YOURSELF AGAIN? πŸ’› Let me show you how. πŸ‘‰ My signature programme Healthy Happy will take you through literally EVERYTHING you need to know about taking control of your diet & lifestyle so that you can thrive in your work & your life. As a Health & Wellbeing Coach I have helped SO many women to thrive in their business/career by becoming more focused & motivated, but also to get better sleep, feel mentally stronger, physically fitter, & have more energy - all through diet & lifestyle changes. βœ… I have 2 spaces available starting in May. First-come, first-serve, once the spaces are gone, they're gone! The programme includes weekly 1:1 calls with me & a personalised nutrition plan tailored specifically to your individual needs broken down into manageable steps & continued support inbetween the weekly calls to help you stay motivated & answer any questions you may have. When you look after yourself you look after your business. So, if you are ready to quit feeling over-run & over-whelmed & become the healthiest happiest version of you, this programme IS for you.⁣ A few examples of what you’ll learn: ⁣ βœ… That consistency is key to building new good habits and that starting slow is ideal βœ… That eating well and moving isn't just about what you look like on the outside but more importantly it's how you feel on the inside & how it enables you to achieve the things you want to achieve βœ… That you cannot pour from an empty cup, & the importance of nurturing & nourishing yourself to sustain the energy you need when you're busy βœ… That being healthy isn't just about the food you eat, it's also the people you surround yourself with, the books you read, the movement you make, the time you spend outside, the work you do & the rest you take ^^ And that’s literally just the tip of the iceberg….⁣this programme is THE #1 most comprehensive nutrition programme you will EVER come across.⁣ Dm me the words 'HEALTHY HAPPY' & I will send you more info πŸ’› #healthyhappy #healthcoach #nutritioncoach #holistichealth #functionalmedicine #personalisednutrition #healthyliving #worklifebalance #personaldevelopment #foodismedicine
NO IDEA WHAT TO HAVE FOR LUNCH? πŸ’› When you sit NO IDEA WHAT TO HAVE FOR LUNCH? πŸ’› When you sit down to eat lunch you give yourself the break that your brain is asking you for. This doesn't have to be for long, even just 10 - 15 minutes will suffice (although, if you can get more you should) Meals that I like are: βœ… Quick βœ… Easy 🌟 And... full of nutrients! This lunch idea is super easy, you can use a shop bought soup (I love @thehappypear's soups) and tinned legumes. πŸ‘‰ Instead of having the usual slice of bread with your soup try adding some legumes in to the soup mix instead. This lunch will take less than 5 minutes to make but will taste like you've been cooking for hours. This will make the soup more nourishing and filling because the beans and/or lentils will give you a source of protein which will balance your blood sugar levels which is needed when you've got a busy day and you need to have continuous energy and concentration. By making this switch you will: βœ… Feel more energised βœ… Heighten your concentration levels βœ… Feel more satisfied βœ… Rely on caffeine and sweet treats less βœ… Know that you have nourished yourself Having a slice of bread to dunk in to your bowl of soup has become a familiar habit of ours, but once we get over that we can create a simple and quick meal that will keep our energy higher for longer. What do you think? Is this something you would try? #healthyhappy #eathappy #souprecipe #healthylunch #lunchtime #legumes #nutrientrichfood #healthychange #moodfood #healthcoach #nutritioncoach #womeninbusiness
A BOWL OF SUNSHINE πŸ’› Hands up if you loooove po A BOWL OF SUNSHINE πŸ’› Hands up if you loooove porridge πŸ™‹πŸΌβ€β™€οΈ Sometimes my bowl of porridge looks like a work of art, brimming with colours and textures. One of the best things I teach my clients to do is to make the most out of their meals. For example, I could have just made my porridge with oats, milk and honey but I made the most out of this meal and I added some chia seeds and maca powder to the oat mix, then topped it with cinnamon, honey, blueberries, mango and pomegranate seeds (one of the best foods you can eat!) This bowl is full of nutritious whole foods. Think of it as adding nutrients, not calories! Hope you're all having a lovely Sunday. #healthyhappy #healthtalk #nutritiousanddelicious #breakfastidea #porridgetoppings #wholefoods #addnutrientsnotcalories #goodmorning #sundays
"I'M DOING NOTHING TO HELP MYSELF" πŸ’› When I fir "I'M DOING NOTHING TO HELP MYSELF" πŸ’› When I first start working with a client I ask them to describe their typical day to me. This usually looks something like this: Wake up - Snooze - Coffee - Emails - Coffee - Meetings - Coffee - Dinner - Emails - TV - Emails - Sleep When I ask them to describe their perfect day, i.e. how they would actually like their day to go they find it quite hard to imagine it being any other way. They say that they don't have any time for themselves, they cannot imagine how they would include this into their busy schedule. 🌟 That's where I come in! I give you a realistic and simple (but highly effective!) personalised plan which is broken down into weekly steps to help you incorporate some self-care into your busy day without it being a chore or a burden. πŸ’― You start looking after your business properly when you start looking after yourself first. We often over complicate health, and my job is to help you simplify it in a way that suits you while making sure you feel the maximum benefits. Did you know that your brain can be made better or worse by adding or taking away water. Drinking just 300ml of water can boost your concentration levels by 25%. πŸ‘‰ Looking for a simple tip you can start straight away? Have a refill bottle on your desk and in your handbag so that you always have a source of water to go to. This might sound simple, but if you're honest with yourself, do you hydrate regularly? Probably not. By the end of my 8 week programme my clients have built the solid foundation of health that they need to keep themselves going on the right track. They feel more: - Energised - Motivated - Happy - Focused They're able to complete their daily tasks more efficiently. βœ… My HEALTHY HAPPY signature programme helps you to attract and live the life you daydream about. Check out my testimonials and client love highlights to see how I have helped other women like you. Want to know more? Send me a message with the words "HEALTHY HAPPY" #healthyhappy #holistichealth #personaldevelopment #selfinvestment
HEALTHY HAPPY INTRODUCTORY VIDEO πŸ’›. Healthy Hap HEALTHY HAPPY INTRODUCTORY VIDEO πŸ’›. Healthy Happy is an 8 week programme designed to help time-poor, career driven women to thrive in work and in life by taking control of their diet and lifestyle. When you start looking after yourself, you start looking after your business better. 🌟 Being Healthy Happy is so much more than just a dietary programme, it takes in to consideration your lifestyle, your movement and your stress management. - Feel energised. - Wake up with a purpose. - Thrive in your career. - Improve your relationships. - Be present for your family. - Be confident in your decisions. πŸ‘‰πŸ» These are sustainable changes that you will bring forward with you for the rest of your life. This programme is quite literally life changing! And remember, you don’t have to be sick to start looking after your health. This is THE no.1 most comprehensive nutrition programme you will EVER come across! Are you ready to invest in yourself? To be Healthy Happy is not a goal with an end, it is a lifestyle, a journey, something that continues to be built upon. - Have a positive outlook on life. - Be focused and motivated. - Get better sleep. - Feel mentally stronger. - Feel physically fitter. - Have more energy. βœ‰ Want to learn more? DM me with the words "HEALTHY HAPPY" and we can have a chat to see if this programme is right for you. Check out my Testimonials and Client love Highlights to see how I have helped other women like you. #healthyhappy #healthcoaching #nutritionprogramme #womeninbusiness #selfdevelopment #sustainablechanges #personaldevelopment #healthtalk
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