WholeLife Nutrition

13/06/2022

WHAT YOU NEED TO KNOW ABOUT 🍞:⁣⁣⁣
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It’s wholegrain awareness week, so I’d thought I’d help you better understand one of the most confusing sections of the supermarket…bread!⁣⁣⁣
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It can be a fab source of good carbs, good fats and high in vitamins + minerals. Let’s breakdown 4 of the basics⁣⁣⁣
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🍞White: most processed & refined, all the fibre has been removed during the processing of the grain. It is super quick for your body to breakdown, causing sugar spikes then crashes 😳⁣⁣⁣
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🍞Multigrain: more often than not, this is white bread with grains through it. Because of the seeds, it has a lower GI than white & wholemeal bread, meaning it helps stabilise your blood sugar levels because it takes longer to break down the bread into sugars, our little enzymes have to work around these grains⁣⁣⁣
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🍞Wholemeal: contains all the elements of wholegrain but it has been ground down, therefore it still has all the vitamins & minerals of wholegrain. It has all the fibre from the wheat, it’s just given our digestive system a little help in the processing department, therefore it has a higher GI than multigrain⁣⁣⁣
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🍞Wholegrain: This is the Beyonce of these 4 breads, higher in fibre & lower in GI. It’s nutrient dense (good carbs + fats, protein, fibre, vitamins + minerals) & will keep you satisfied & fuller for longer. It’s wholemeal with seeds & grains still intact-double whammy⁣⁣⁣
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THERE IS NO NEED TO CUT BREAD out of your diet-zilch! Unless you have been advised by your health professional. ⁣⁣⁣
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So, next time your buying bread, look for all the goodies or the word “Wholegrain” on the packaging ☺️⁣⁣
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30/09/2021

🌱 CHICKPEA SALAD 🌱⁣⁣
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Bursting with flavour & nutrients the saltiness from the olives, mixed with the warm, spiced olive oil is absolutely delicious! ⁣⁣
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Almost everyone who voted on the poll wanted this recipe!⁣⁣
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Cook the chickpea for longer to make them crispy but essentially you can be eating this salad ready in about 15 mins!⁣⁣
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Mix up ingredients with what you have available, try Moroccan spice or dukkah if you don’t have the ones I used! Or feta instead of olives…maybe both if you feel like it 🙌🏼⁣⁣
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🌱 INGREDIENTS ⁣⁣
3 C Salad Greens⁣⁣
1 Tomato 🍅 (diced)⁣⁣
1 C Cucumber 🥒 (diced)⁣⁣
1/4 C Olives (pits removed)⁣⁣
1/2 Avocado 🥑 ⁣⁣
Bunch of Parsley⁣⁣
Squeeze of Lemon Juice⁣⁣
1 can Chickpeas (drained & rinsed)⁣⁣
4 cloves Garlic 🧄 ⁣⁣
50mL Extra Virgin Olive Oil⁣⁣
2 tsp ground Cumin & Paprika⁣⁣
1 tsp Sumac⁣⁣
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🌱 INSTRUCTIONS ⁣⁣
1️⃣ Place the drained chickpeas fiat on a paper towel & remove excess water & any of the loose skin from the chickpeas⁣⁣
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2️⃣ Heat a large frypan over a medium heat & add the chickpeas to remove any moisture ~1 min, add olive oil & allow to heat through (~2 mins)⁣⁣
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3️⃣ Mix through crushed garlic & spices and fry for about 8-10 mins while you prep the rest of the salad⁣⁣
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4️⃣ Put together the rest of the salad & top with chickpeas & warm, spiced oil. Squeeze over lemon juice & enjoy!⁣⁣
(Serves 2)⁣⁣
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SAVE THIS RECIPE!
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21/09/2021

🌱 Plant Based Proteins ⁣🌱⁣
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Yes, there’s more protein in animal products but you can absolutely get all the protein you need from plants…plus you get the added benefit of fibre!⁣⁣
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The fact is we eat too much animal & not enough plant foods.⁣⁣
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Animal products can be included as part of a healthy, balanced diet (I can go past having yoghurt or fermented milk with my oats each morning 🙋‍♀️)⁣⁣
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It’s about LESS (not necessarily no) animal products & naturally you’ll be eating more plants⁣ 💁‍♀️⁣ which we know is so good for our health!
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However, look for plant foods which haven’t been too processed. ⁣
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Instead of ‘meat alternatives’ which tend to be full of salt, additives and fillers, choose plants foods such as above to get your protein!⁣⁣
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Your health & the planet will thank you for it!⁣⁣
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This week’s challenge is choosing one day and going meat-free so swapping your meat for more plant foods…don’t worry, you’ll definitely be getting enough protein!⁣
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16/09/2021

The Link Between Your Gut & Hormones…⬇️⁣
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Ready to find out?⁣
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Last week was all about Women’s Health and one of my most common questions during consults is whether there is a link between the two! ⁣
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No, it’s not all in your head, research shows there’s a clear link! ⁣
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If you’ve been wondering what the link is and what you can do to improve one or the other!⁣
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➡️Head to the link below to read about it…⁣

https://www.wholelifenutrition.com.au/blog/hormones-amp-your-gut

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Then let me know, what other topics would you love to see me cover?⁣
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15/09/2021

HEALTHY & REFRESHING STRAWBERRIES & CREAM POPSICLES ✨

Strawberries are in season right now and the farmers are begging us for support as they have been hit hard! Plus, they taste so darn good atm and an absolute bargain, so run don't walk to the strawberry section & pick up a few punnets...your health will thank you for it!

The chocolate drizzle is totally optional but IMO, has to be done!

Recipe linked below along with why it's good for you & nutrition info

www.wholelifenutrition.com.au/recipes/health-strawberry-popsicle-recipe

The perfect healthy snack with the warm weather!

13/09/2021

[SWIPE 👉] Polycystic Ovarian Syndrome (PCOS) ✨⁣⁣
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The thing with PCOS is, it affects women differently ⁣⁣
👉some have insulin resistance, some don’t⁣⁣
👉some have unwanted hair growth (or loss), some don’t⁣⁣
👉some have irregular periods, some don’t⁣⁣
👉some have acne, some don’t⁣⁣
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And well, sometimes it’s completely misdiagnosed as hypothalamic amenorrhea (HA)…you get the picture⁣⁣
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This is why there’s no one diet for PCOS, every woman is treated personally 🥰 based on their symptoms & medical background⁣⁣
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💚Guidelines recommend diet & lifestyle FIRST 🙋‍♀️⁣⁣
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Yup, not going straight to the pill or metformin! ⁣⁣
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If this reasonates with you and you want others to know about PCOS, please share this post 🙏🏼⁣⁣
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09/09/2021

Swipe 👉 for more info on IBS ⁣
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People generally suffer silently with IBS until they can no longer bear it because it’s awkward to bring up mid conversation 🙈🙊⁣
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It affects more women than men & is a condition which can be managed easily through diet & lifestyle.⁣
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Chances are, you’re not going to ‘cure’ your IBS, but you learn how to manage it so you can live a perfectly normal life & don’t have to constantly feeling bloated and uncomfortable 😣 ⁣
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06/09/2021

ENDOMETRIOSIS 🎗⁣⁣
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Crazy stats huh?⁣⁣
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What most people don’t know is diet can have a considerable impact on symptoms.⁣⁣
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Women with Endo are 2-3x more likely to have IBS than those without Endo.⁣⁣
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In fact, research shows people with IBS & Endo actually respond better to the low FODMAP diet than those with IBS alone!⁣⁣
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If you suspect you have Endo, speak to your doctor today. It takes on average ~6.5 years for diagnosis.⁣⁣
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You know your body better than anyone, don’t let it be brushed off 💛⁣⁣
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02/09/2021

BLUEBERRY 🫐 COCONUT & HAZELNUT BAKED OATMEAL ⁣⁣⁣
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The last of the baked oatmeal recipes for the season because we’re officially in spring, so warmer weather recipes will be coming in hot!⁣
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🌱INGREDIENTS⁣⁣

Dry Ingredients⁣⁣
2 cups Whole Rolled Oats⁣⁣
1/2 cup Desiccated Coconut⁣⁣
1/2 cup Hazelnuts⁣⁣
1 tsp Baking Powder⁣⁣
1/4 tsp Salt⁣⁣
2 Cups Blueberries (fresh or frozen)⁣⁣

Wet Ingredients⁣⁣
2 cups Milk of choice⁣⁣
2 Eggs⁣⁣
1 tsp Vanilla⁣⁣
1/4 cup Maple Syrup⁣⁣
1 Tbsp Butter/Marg (melted)⁣⁣
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🌱INSTRUCTIONS⁣⁣

1️⃣Preheat oven to 180C/370F⁣⁣
In a bowl combine dry ingredients⁣⁣

2️⃣In a separate bowl, combine wet ingredients except butter/margarine
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3️⃣Add wet to dry ingredients & mix through & pour into a baking dish, pour melted butter over the top, sprinkle with a few extra almond & bake for 50 mins until golden⁣⁣

4️⃣Remove from oven, cut into pieces & serve with yoghurt, berries & enjoy!⁣⁣
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✨Full recipe linked below along with low FODMAP & vegan swap⁣
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https://www.wholelifenutrition.com.au/recipes/blueberry-and-coconut-baked-oatmeal-recipe

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01/09/2021

HEALTHY MEDITERRANEAN SOUP ✨⁣⁣⁣
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Read below how to make this creamy, without the cream 😋⁣⁣
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This is the perfect example of why the Mediterranean diet always comes out on top as the healthiest style of eating!⁣⁣⁣
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🌱INGREDIENTS⁣⁣
1 Onion (diced)⁣⁣
1 Celery stick (finely sliced)⁣⁣
2 Carrots (chopped)⁣⁣
3 cloves Garlic (minced)⁣⁣
1 sprig Rosemary⁣⁣
Rind from 1 Lemon⁣⁣
2 cans White beans⁣⁣
1L Salt Reduced Stock⁣⁣
4 cups Spinach⁣⁣
a few sprigs Thyme⁣⁣
bunch of Parsley (chopped)⁣⁣
3/4 cup Parmesan (grated)⁣⁣
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🌱INSTRUCTIONS⁣⁣
1️⃣Prep your veg & heat a drizzle of extra virgin olive oil in a large pot over medium-high heat, add onion, carrot & celery & cook for about 4 mins⁣⁣
2️⃣Add garlic, rosemary & lemon rind & cook until vegetables are softened⁣⁣
3️⃣Whilst the vegetables are cooking, puree 1 can of beans along with juices from the can until smooth (this is the secret to make it creamy without the cream!)⁣⁣
4️⃣Drain & rinse the remaining can of beans & add to the pot, along with stock (or stock cubes with 1L water), herbs, spinach & pureed beans.⁣⁣
5️⃣Season with parmesan, salt & pepper and serve with crusty bread, enjoy!⁣⁣

Click the link before for full recipe & vegan swap!

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⁣⁣ https://www.wholelifenutrition.com.au/recipes/healthy-mediterranean-soup-recipe
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30/08/2021

🥬GINGER PORK LETTUCE CUPS🥬⁣⁣
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If you’re a lover of sang chow bow, you’re going to love these!⁣⁣
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So easy & versatile, add rice to make it go further and switch up the veg with whatever you have in your fridge.⁣⁣
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There’s so much flavour in these & a goodie as the weather warms up, just don’t skip the peanuts 🥜 -sooo good!⁣⁣
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✨Recipe linked below, along with why it’s good for you, LOW FODMAP & GF swaps✨⁣⁣
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⁣⁣ https://www.wholelifenutrition.com.au/recipes/ginger-pork-lettuce-cups

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24/08/2021

✨CREAMY CHICKEN & MUSHROOM PASTA (without the cream!)⁣⁣ recipe below 👇
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The ultimate comfort meal that’s loaded with tasty veg!⁣⁣
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INGREDIENTS ⁣⁣
350g Skinless Chicken Thigh (diced) ⁣⁣
350g Mushrooms of choice (sliced)⁣⁣
1 Brown Onion (sliced)⁣⁣
2 cloves Garlic (crushed)⁣⁣
1/2 Cup Salt Reduced Chicken Stock⁣⁣
3/4 Cup Greek Yoghurt⁣⁣
1 tsp Dijon Mustard⁣⁣
Zest of 1 Lemon (optional)⁣⁣
2-3 cups Baby Spinach⁣⁣
Parmesan Cheese⁣⁣
Thyme⁣⁣
Parsley⁣⁣
150g Pasta of your choice⁣⁣
Salt & Pepper⁣⁣
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INSTRUCTIONS⁣⁣
1️⃣Boil some water in a large saucepan, season with a generous amount of salt & cook pasta according to packet until al dente⁣⁣
2️⃣Heat a drizzle of extra virgin olive oil in frypan over a medium heat & fry the chicken until browned, remove from the pan and set aside⁣⁣
3️⃣Add the onions & mushrooms to the pan & cook until browned, adding garlic after ~4 minutes⁣⁣
4️⃣Return chicken and juices to the pan, add stock, yoghurt, zest & mustard and mix well until combined⁣⁣
5️⃣Add cooked pasta, herbs, season with salt & pepper, top with fresh parmesan & enjoy!⁣⁣
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✨Recipe linked below, along with why it’s good for you, GF swaps & nutrition info⁣⁣
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https://www.wholelifenutrition.com.au/recipes/creamy-chicken-mushroom-pasta
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23/08/2021

TUNA PATTIES (without the fishie taste!)⁣⁣
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I promise you, even those who can’t stand tuna patties will love these, so simple to make & taste amazing! ⁣⁣
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There super nutritious (brain & gut loving food!) serve with a nice leafy salad and you’re done 🙋‍♀️⁣⁣
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This was a simple rocket, Parmesan & 🍐 with 🍋 & EVOO dressing 😋⁣⁣
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✨Recipe linked below along with why it’s good for you, gluten free swaps & nutrition info ⁣⁣
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https://www.wholelifenutrition.com.au/recipes/tuna-patties

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18/08/2021

✨GUT LOVIN’ PB & JELLY OVERNIGHT OATS✨⁣

Would you rather wake up & have breakfast ready or make your breakfast each morning? 🙋‍♀️
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Here’s your new oats to go recipe!
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There’s oats (you know my obsession with this gut loving grain 😂), berries, good fats, yoghurt & a heap of flavour! Plus, they look pretty good too 😝⁣
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Recipe linked below along with why it’s good for you, vegan & low FODMAP swaps & nutrition info ✨⁣
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https://www.wholelifenutrition.com.au/recipes/peanut-butter-and-jelly-overnight-oats-recipe

Short on time for breakfast? This gut-loving grab n’ go breakfast will be sure to make sure you never leave the house without breakfast again!

17/08/2021

✨MIDDLE EASTERN ROASTED EGGPLANT✨

If you haven’t tried roasted eggplant before, you’re missing out. Seriously one of the easiest dishes to make & you can easily prep this one in advance.

Link below for the recipe, why it’s good for you, vegan swap & nutrition info ✨

https://www.wholelifenutrition.com.au/recipes/middle-eastern-roasted-eggplant

16/08/2021

✨GLOW UP challenge ✨⁣⁣
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So many of you were keen as beans for mini challenges to keep you accountable to eat & feel better.

These challenges are gentle & designed not to overwhelm you but to make little changes to your diet.⁣⁣
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First weekly challenge which went out on email today was the ⁣⁣
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*drum roll*⁣⁣
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✨GLOW challenge✨⁣⁣
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Include 3️⃣ different coloured veg in your lunch & dinner (and breakfast if you’re a savoury breakfast kinda gal)⁣⁣
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Why?⁣⁣
☑️To make you glow! Different colours provides different nutrients which will help make your hair, skin & nails more BEAUTIFUL⁣⁣
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☑️Different plants = Diverse gut bugs = better health⁣⁣
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Plus we need to be eating more plants for planet 🌏 ⁣⁣
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Level up, if you normally have 3️⃣, go for 4️⃣ ⁣⁣
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or ⁣⁣
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choose a colour you don’t eat much of and include it in your meals (I’m looking at you purple 🍆)⁣⁣
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If you want to follow along & join these challenges, sign up on the link in bio…they’re free & you’ll feel better for it!⁣⁣
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12/08/2021

BANANA & PEANUT BUTTER BAKED OATMEAL

Because you have all been loving the baked oatmeal recipes, here's a new one for you...and for those who haven't tried this yet, you're missing out, it's time to get baking!

Recipe linked below along with why it's good for you, vegan & low FODMAP swaps and nutrition information.

www.wholelifenutrition.com.au/recipes/banana-and-peanut-butter-baked-oatmeal-recipe

This banana & Peanut Butter Baked Oatmeal is the ultimate recipe to get leave you satisfied!

10/08/2021

The only 3️⃣ reasons you need to not be worried about FAT
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1️⃣Vitamin A, D, E & K are what we call fat soluble vitamins, which means they need to be eaten with fat to be absorbed properly⁣⁣
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2️⃣Research has now shown our gut thrives off more than just fibre, those little gut bugs 🦠 love good fats! ⁣⁣
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3️⃣Did you know hormones are made from fat?⁣ So say goodbye to low fat & hello to smashed avo!⁣
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This is definitely not the green light to drive through Maccas on your way home. I’m talking about the good fats from WHOLE PLANT FOODS such as extra virgin olive oil 🫒, nuts/seeds 🌰 & avocado 🥑⁣⁣
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Drizzle some extra virgin olive oil over your meals, snack on some nuts or add some to your breakfast or salad!⁣
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Here’s some breakfast or snack inspo👇⁣
avo 🥑 on seeded sourdough with salt, pepper, chilli flakes, drizzled with extra virgin olive oil & a squeeze of lemon 🍋 juice. So.good. 👏🏼👏🏼⁣
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