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Plantbased Vision, Dubai (2025)

29/08/2023

Let’s chat about Thyroid Wellness 💬☀️

The role your thyroid plays in your overall well-being is vital! Here are some tips to bolster its health naturally:

🍽️Balanced Diet: Nourish your body with nutrient-dense foods. Include iodine-rich options like seafood/seaweed and selenium sources like Brazil nuts and lean meats in your meals.

🥦Go for Greens: Fill your plate with leafy greens and cruciferous veggies like broccoli and kale. These superfoods are packed with antioxidants and support thyroid function.

💦Hydration Matters: Keep hydrated! Water is critical for optimal thyroid hormone production and regulation.

🧘‍♀️Mindful Stress Management: Make time for stress-reduction techniques such as meditation, yoga, or deep breathing. Remember, chronic stress can impact your thyroid health.

😴Quality Sleep: Aim for 7-9 hours of restful sleep each night. This is when your body restores and balances hormones.

🚫Limit Processed Foods: Cut down on processed foods, sugars, and refined carbs. Instead, opt for whole foods that nourish your body.

🏋️‍♀️Stay Active: Regular exercise not only boosts metabolism but also helps maintain thyroid health. Try a mix of cardio and strength training.

🥑Healthy Fats: Don't shy away from sources of healthy fats like avocados, nuts, and olive oil. They aid in hormone production and absorption.

👩‍⚕️Consult a Pro: If you suspect any thyroid issues, don't hesitate to consult a healthcare professional. Regular check-ups are key for early detection and management.

Remember, small changes in your lifestyle can lead to significant improvements in thyroid health. Start today! 🌿💙

30/12/2022

New 2023 is almost here and I’m sure you’ve been making your recaps and resolutions, planning for future and setting up new goals.

If improved health and lifestyle is on your bucket list - I’ll be happy to support and guide you through by sharing my knowledge and experience.

That’s why just before New Years 🎄✨ I want to gift you health, increased energy and better lifestyle.

I’m giving away 3 1:1 60 min Health Coaching Sessions with me 🎁 so we can have 3 lucky winners.

If it resonates with you, your goals or somebody you know rules are simple to enter:
1. Comment below what’s your health, fitness or lifestyle goals for 2023.
2. Like this post and follow me
3. Tag 3 friends, colleagues or somebody who might benefit from that gift.
4. Share this or any of my post in your stories.

🎁 3 winners will be announced on 7th of January 2023 ✨

Conditions:
✨All requirements must be met
✨Profile should be open and real
✨You’ll be able to book and redeem your online session within 1 month (until 7th of February 2023)
✨More comments more chances to win

Let’s get happier and healthier 🎄🎁❤️ Good luck everyone ✨

19/11/2022

Been a while away from cycling track, but I’ll be getting back on slowly 🚴‍♀️ for sure is one of my favorite

and what’s yours?

09/04/2022

It’s a Holy Month of Ramadan and loads of people around the world are fasting now as of religious reasons.

Fasting from health perspective is great to improve overall wellbeing and health, loose weight, BUT only if it’s done correctly ☝🏼

Here is few little tips and one recipe:
1️⃣ Hydration - break your fast with water and try to drink suffiecient amount water during your eating hours.

2️⃣Try not to overeat when breaking the fast and choose healthy light meals - soups, salads, smoothies and lean protein will do the job right.

3️⃣Stay away from junk and highly processed foods, sodas and sugary drinks.

I’ve checked “Ramadan Edition” juices such as Jallab, Tamarind and Kamaruddin around the stores and unfortunately they contain loads of added sugars, sadly they’ll just spike up your energy for a really short period of time.

Here is a healthy alternative which is perfect for breaking the fast on the go or as your Suhoor meal.

🥭Mango and Coconut 🥥 Smoothie
For 2 servings you’ll need:
1 banana 🍌
1 cup of mangoes 🥭
1 cup of pineapple chunks 🍍
400 ml of coconut milk 🥥
2 spoons of honey 🍯
Vanilla to taste

Blend it and enjoy 🤤
and if you wish to have it extra sweet blend in 4-5 dates

Ramadan Kareem 🌙

04/02/2022

CASE STUDY: Coffee Latte ☕️

One day I received a message from a young beautiful lady - she couldn’t loose weight while she was doing it all right - eating healthy, working out, resting well. What could be a problem you’ll say - she knew that she was doing it all right until we sat down together👩🏼‍💻

During our online session we discussed loads of things and it all seemed great until I asked her to do food journaling.

Can you guess what was the problem?
- Yes it was coffee latte, from starbucks with full fat milk and sometimes caramel, few times a day.

On average medium Starbucks coffee latte made with regular milk has around 200 Kcal, the one with caramel 300 Kcal, coconut one around 150 Kcal.

She was addicted to them by having 2-3 lattes a day, without even noticing - let’s call it a social act.

We’ve started our work slow with food journaling which brought consiousness towards food and drinks, we’ve replaced full fat milk with plantbased one and we minimized that latte to 1 a day, rest of the drinks had to be tea or black coffee and stubborn weight made a move from a dead point.

Learning outcome here: be consious about what you drink - not all drinks have 0 calories.

How to get consious about your eating habits - food journaling 📖 and I’ll tell more about it in my next post ✨

Let me know below if you wish to know more stories like this ❤️

27/01/2022

Let’s talk about Deep Health 🧘‍♀️🍒📚

You might say what are you talking about now, what kind of deep health?

I eat clean and well, I workout isn’t it enough to be healthy ?
Remember being fit doesn’t mean to be healthy.

Somehow it’s not enough and it’s extremely important to look “deeper” and see bigger picture. That’s what what we do as a holistic health coaches - we look at you as a whole-person and we assess whole life.

Each and everyone of us is different, we are build differently and even if we might look alike our emotional, environmental, existential and social health will be different.

So what are the key elements of Deep Health?
1. Physical Health - it’s all about your injuries, sicknesses, traumas and allergies.

2. Mental and Cognitive Health is about our perspective and outlook on the world, it’s about how we think, learn and remember.

3. Emotional Health - is mostly about our feelings and general mood.

4. Existential Health - do we serve our purpose? What’s our self-worth?

5. Relational and Social Health - is about our circle, our family, friends and connections

6. Environmental Health - place we live in, our home environment, safety and security.

All this things are extremely important in our overall well-being, simple example you can workout daily, eat kale and lean protein and live in the great environment, but not be accepted socially- you won’t be happy, you’ll feel lonely, your mood will go down, you’ll start questioning yourself about your purpose and lifestyle, you won’t be complete and your health will suffer.

That’s why it’s extremely important to find that perfect balance and live whole-healthy life.

20/01/2022

Make it happen ✨ warning this post contains some memories 🧘‍♀️ from 2017

Yesterday I made a decision I have to go back to yoga practice, few days before together with Yulia we decided that “no matter what” we have to train 8 times a month, shortly before that my hubby said we need to go back on cycling 🚴‍♀️

Sounds like a great fitness plan, but !

Today my alarm rang at 7 am and you don’t want to imagine how much willpower it took me to get out of bed, put on my yoga pants and go to that beautiful chalet you can spot on the picture.

I’ve been fighting with myself trying to find excuses - then I thought - whom am I fooling or excusing here - only myself!

That morning 90 min practice felt like 5 min and brought so many memories of my first Solo trips to Thailand and India back in 2017, I believe that was the time when my passion towards holistic and healthy lifestyle started to grow - I used to go to boot-camps/vegan camps, I’ve practiced 5 am yoga, did so many detoxes, went vegan for years and started to learn all what I know now ✨

If you are planning to re-start some of your healthy habits - it’s never to late, if you wish to try out something new - it’s always an experience.

I’m grateful for today and for all my past experiences. Remember: It always seems impossible until it’s done ✅

What’s on your bucket list?

17/01/2022

Struggling to eat healthy? 🫐🌿

Yes, healthy habits take time and loads of knowledge, but believe it or not - you can do it too.

What you’ll need:

1. Motivation
If you wish to eat clean, get rid of extra kilos, boost up energy levels and improve quality of life - you are on a right path. What might be lacking - motivation.
That’s one of the reasons health coaches are here for you - to determine your goals and motivate you to achieve them.

2. Guidance
You know what your goals, but you have no idea how to start?
I can help - I’ve been there million times myself and helped others to achieve their health goals.

3. Knowledge
You know nothing about healthy and clean eating, never heard about superfoods?
Ah, no problem. Let’s learn together. Trust me - everyone can cook clean and everyone can cook.

So what are you waiting for?

I invite you to book your FREE discovery call with me now. Link in Bio. ✨🌿

17/01/2022

Struggling to eat healthy? 🫐🌿

Yes, healthy habits take time and loads of knowledge, but believe it or not - you can do it too.

What you’ll need:

1. Motivation
If you wish to eat clean, get rid of extra kilos, boost up energy levels and improve quality of life - you are on a right path. What might be lacking - motivation.
That’s one of the reasons health coaches are here for you - to determine your goals and motivate you to achieve them.

2. Guidance
You know what your goals, but you have no idea how to start?
I can help - I’ve been there million times myself and helped others to achieve their health goals.

3. Knowledge
You know nothing about healthy and clean eating, never heard about superfoods?
Ah, no problem. Let’s learn together. Trust me - everyone can cook clean and everyone can cook.

So what are you waiting for?

I invite you to book your FREE discovery call with me now. Link in Bio ✨

17/01/2022

Struggling to eat healthy? 🫐🌿

Yes, healthy habits take time and loads of knowledge, but believe it or not - you can do it too.

What you’ll need:

1. Motivation
If you wish to eat clean, get rid of extra kilos, boost up energy levels and improve quality of life - you are on a right path. What might be lacking - motivation.
That’s one of the reasons health coaches are here for you - to determine your goals and motivate you to achieve them.

2. Guidance
You know what your goals, but you have no idea how to start?
I can help - I’ve been there million times myself and helped others to achieve their health goals.

3. Knowledge
You know nothing about healthy and clean eating, never heard about superfoods?
Ah, no problem. Let’s learn together. Trust me - everyone can cook clean and everyone can cook.

So what are you waiting for?

I invite you to book your FREE discovery call with me now. Link in Bio.

07/01/2022

10 signs that your body needs to detox 🍋

1️⃣ You can’t loose weight easily
2️⃣ Your metabolism is not the same
3️⃣ Fatigue
4️⃣ Headaches
5️⃣ Constipation
6️⃣ Bloating
7️⃣ Skin rashes and allergies
8️⃣ Trouble in sleeping
9️⃣ Difficulty in concentrating
🔟 You suffer from mood swings

If you experience any of those it’s time to give your body a break, recharge and clean up ✨

Join my free detox program and start this year with a boost. Link in bio ✨

05/10/2021

Relationships can affect your weight❗️

We are born to be social, all of us have families, friends, kids, colleagues, online buddies and partners.

Unfortunately not all the time this relationships help us to stay fit and healthy.

What the hell are you talking about you may ask?

Let me explain it 🤓

When I started my studies in IIN I was surprised that everything was devided into Primary and Secondary Foods.
Yes!
“What we eat” and “how we eat” is extremely important, however our social life, workspace, relationships and environment play a huge role on “why we eat?!”

1️⃣ Social Eating / Drinking 🥂
Did it happened to you that you accidentaly had a slice of cake/candy/glass of wine because it was your colleagues birthday party and you were shy to say no 🙅🏼‍♀️
Examples here and endless… Listen to your body and learn to say no to foods you don’t need.

2️⃣Emotional eating
You’ve got upset with your partner, kids or colleagues and decided to eat that sadness/anger.
Got comfy on the sofa, poured a drink and took a box of ice cream/pack of chips/pizza/cake/junk food
Happened before?
I think we all been there, but did it sorted an issue? Probably not.

I have a better idea: if the day went wrong, someone pi**ed you off, you are mad - sit down, pour a cup of nice herbal tea (lavender, chamomile etc) and journal what happened. First - it won’t hurt the paper to express emotions, second - you might see the cause of a problem, third it won’t add up extra kg and upset you more.

3️⃣Toxic relationships
We can’t choose our family and kids, but we can choose our partners and friends, so use that opportunity - choose wisely.
Be the one who motivates and uplifts others, be positive, teach, share and learn. Try to grow and be better daily.
If you feel that certain people manipulate, use you or drain your energy - walk away (or block, block, block them).

4️⃣Strictly for moms 🤱
Ladies, please stop eating after your kids if they haven’t finished their meal - it doesn’t mean you have to and if they want that fries, candies or pizza - you don’t have to share it 😉

Let me know what’s relevant to you and what’s your biggest struggle ? 🤗

04/10/2021

MY BIGGEST ADDICTION in BLACK 🖤 it makes my heart beat faster, it wakes me up, I love the smell of it, it’s taste, sometimes I feel I can’t live without it…

Yes! I’ll be talking about coffee ☕️

That magical for loads of us liquid is rich in caffeine and if you take it just black it has 0 calories, however if you are a fan of pumpkin spice 🎃 and everything nice lattes be careful as a cup can add up 300-400 extra kcal to your daily diet.

How to make it work best for you 🧐

⚡️Everyone knows caffeine boosts your energy and alertness levels, a cup of strong, fresh coffee ☕️ at average should keep you moving up to 6 hours, that’s why it’s important not to “overdose” and not to harm your body as excess of it can cause insomnia, heart problems and headaches.

✨What’s the right dose?
It’s considered best to drink up to 3 cups of fresh coffee a day, ideally for each cup of coffee you take 200 ml of clean, plain water 💧 to avoid dehydration.

🦷If you care about your dental health - brush your teeth right after having a coffee to avoid stains and color change.

💊If you take vitamins/supplements in the morning to work them best for you - try to take them 1 hour before or after your cup of coffee.

💩Coffee helps you to p**p! I know kind of intimate, but important for our digestion, at the same time excessive consumption can cause acid reflux 🤢 and heartburn 🔥

The key to everything is moderation, so make it beneficial for you.

By the way Uganda has some great locally produced coffee 🖤

Tell me what’s your favorite one?

02/10/2021

They call it ROLEX 😋

Let me introduce you famous Ugandan street food - ROLEX. The name of it comes from “Roll” and “Eggs” as it’s basically an omlette rolled in chapatti 🍳

This ROLEX is affordable - prices around the city varies from 5 to 20 dirhams (1,5 to 5 USD) (depending is it a restaurant or a street shop and what you wanna roll into it)

ROLEX is delicious, satisfying and also nutritious. You can customize it the way you want it - I kept on asking for a veggie one and it kept me going for hours. With some side salad it can serve a perfect breakfast.

To make one yourself you’ll need:
🥞Chapatti, Soft tortilla or Crepe (Russian Blin)
🍳2 eggs for an omlette
🍅Veggies of a choice for an omlette
Very optional, but great as a source of fiber and extra nutrients:
🥬Green side salad
🥑Avocado (ah the ugandan ones are one love) to roll in

1️⃣Make your favorite omlette
2️⃣Put chapatti, tortilla or “blin” on top
3️⃣Flip it and roll eggs in (you can put some avocado, smoked salmon or other add ons into it)
4️⃣Enjoy your rolex ✨😋

17/07/2021

Let’s talk about your macros on a plantbased diet 😋

It is important for any lifestyle or diet to be balanced. What I would add to be clean and less processed.

How do we achieve that?

Easy. We eat balanced and nutrient rich meals to nourish our bodies.

If you are planning to loose weight and build up some muscle good ratio on a plant based diet will be 50% of Complex Carbs, 35% of Protein and 15% of Healthy Fats and don’t forget to drink enough water.

Swipe ➡️ to see “cheat sheets” I’ve made specially for you for easier orientation in plantbased world.

Did you know that guava is rich in protein, buckwheat is a great naturally gluten free carb and saffron oil is full of healthy fats?
Why don’t you save this slides then 😎

Lifehack of any meal prep!
Pick a handful of protein, 2 handfulls of carbs, 1 thumb of healthy fats - you are all set ✨

16/07/2021

Hello Friends! I have an offer - let’s go vegan 🌱 for a week ✨

We’ll give a little break to our bodies, clean up skin, recharge with new green energy and loose a kilo or two. For those who will enjoy that 7 days can stick with me longer, others will definetely benefit short term 🤗

I want to do that little challenge as a part of big upcoming project and for my nutritional practice. I’ve created a great plantbased program and will be testing it now myself so I decided to share it with you, guys.

I hate counting calories and macros, so we won’t count them much but we’ll stick to certain frame.

What we will do?

1️⃣For one week we quit all highly processed foods, unhealthy fats and sugars.
We don’t eat dairy, meat, fish, seafood, chicken, eggs or any other animal products. We don’t drink alcohol and sodas. Sounds scary?

Take it as a challenge. I can do it and I’m not any better than you, so You can do it! 🙌🏼

2️⃣Fasting.
It is proven to regenerate our cells, aid weight loss and have anti-aging properties. We don’t go crazy with it. We will be fasting for 14 hours (water and herbal teas are allowed, sleeping time included) and eat for 10 hours. For example I’ve adjusted my hours from 10 am till 8 pm. You can adjust yours accordingly to your schedule 🙌🏼 Day number 7 I recommend to fast on juices, waters and herbal teas. (Menu will be there).

3. Sleep. We have to get at least 7-8 hours of good night sleep. 😴

4. Exercise. We can incorporate some into our busy lives. Take stairs were possible, walk if time permits. Iļl do 30 min of indoor cycling or walking and 15 min stretch/core workout. Adjust yours.

Now about annoying calories and macros.

On that plan for moderate weight loss and cleanse:
Ladies should consume 1200-1600 Kcal daily, Gents 1600-2000 Kcal.

Recommended macros are 50% of Carbs, 35% of Protein and 15% Fat. Yes it is individual and if you struggle - give me a shout.

Menus I’ll share have everything balanced, perhaps you wish to change something you can use Apps to help you log in foods and stay within same frame.

Stay tuned, I’ll share loads of info tomorrow. For now let me know if you are in in the comments below ⬇️

Plantbased Vision

29/08/2023

30/12/2022

19/11/2022

09/04/2022

04/02/2022

27/01/2022

20/01/2022

17/01/2022

17/01/2022

17/01/2022

07/01/2022

05/10/2021

04/10/2021

02/10/2021

17/07/2021

16/07/2021

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