Nurture Your Cells

09/07/2023

As a crucial pillar in creating a business-friendly regime within India, arbitration has the great ability to supplement our courts

05/02/2023

Are you exceeding the daily recommended intake for added sugar?

Women limit to 24 grams or 6 teaspoons of ADDED sugars daily.

Men limit to 36 grams or 9 teaspoons of ADDED sugars daily.

These guidelines were set by the American Heart Association due to the significant increase in heart disease from high intake of sugar. It has been found that people who consumed 25% or more of their daily caloric intake from sugar had more than 2x the risk of dying from cardiovascular disease than people whose sugar intake was less than 10 percent of their daily calories.

Instead of using sugar free products to get your daily intake of sugar down, I encourage you to increase your awareness of your sugar intake and read labels and swap out brands that have lower amounts of added sugar when you are able to

04/11/2022

Your gut loves when you....

❤ eat lots of veriety

~ variety helps feed your gut microbiome

❤ take time to rest

~ rest helps your mind-gut connection

❤ eat with intention

~ this helps you rest and digest by being more present with your meal

❤ follow your instinct

~ your gut can guide you to how your feeling and what you need

10/08/2022

Why we all need green juice happy hours:
Green juice rocks! It's super hydrating and the bright green color just screams health! Leafy greens are unicorns of the produce family. Here are just some of the benefits of eatings and drinking your greens....

🌿 Greens energize you.
🌿 Greens boost your mood.
🌿 Greens keep your brain sharp.
🌿 Greens boost gut health and immunity.

How to make happy hour green juice:
You don't need a juicer to enjoy a Green Juice Happy Hour.
All you need is a Blender + 3 superfood ingredients...

1. Spinach 🍃
(1-2 cups)
Blending up greens in to a juice is like drinking a salad.
PS: You can use baby kale instead of spinach, if you prefer.

2. Lemon 🍋
(1/2 lemon, peeled)
Lemon contains immune boosting vitamin C. Plus sour foods may reset taste buds to help you crave less sweet stuff.

3. Fruit 🍍
(1/4 cup)
Use fruit like pineapple or mango to add some antioxidant-rich-sweetness.

Directions: Blend ingredients with 1 cup of water for 15 seconds. Cheers!

09/08/2022

Balanced meals:

Having a balanced meal can make all the difference in your day. I suggest including 4 things in your meals to help.

They are protein, fat, carbs and fiber. Not only does this create a delicious meal every time you eat but it is satisfying, nourishing, and will help you from feeling hangry!

Examples include:

1. Protein: Tofu,tempeh, or if you eat meat; salmon, eggs, chicken....

2. Fat: Avocado, coconut milk, ghee

3. Carbs: Squash, potato, rice, quinoa, beans, lentils

4. Fiber: Greens, veggies, fruit, seeds/nuts, oats

You don't need a recipe- and the above are just a few handfuls of ideas.

What would your favorite combo be for a balanced meal?

05/08/2022

Body love, regardless of size and shape, is so important for all of us, especially girls! Be part of the movement towards self acceptance and away from negativity 🙏

02/08/2022

Here are your yogurt guidelines:

1- Start with taste and texture. This will be the driving factor. How do you plan on using this yogurt? As a snack? Baking? The base of a dip?

2- If you are looking for the yogurt to pack some protein then look for one that's about 10 grams per serving. This will be a good starting point.

3- Yogurt generally has two types of sugar. Natural and added. The natural sugar is the lactose (if's it animal based) or from whatever the main ingredient is (if it's plant based).

Added sugar is the one you want to mindful of as yogurt can often have a lot of added sugar. To give you an idea of how much added sugar is in your yogurt look at the label, about 1 gram of sugar= 4 tsp of sugar.

4- Find the fat next. Full fat might be the way to go. Not only will there will more flavor but fat and texture, it also helps with keep you full making it a solid snack.

5- Lastly, look for live cultures. When it says it has live cultures then you know yogurt has probiotics.

19/07/2022

Fiber full weekend coming in hot 😎

this weekend let's look at a couple different ways that you can easily add fiber

fiber is so important to your gut health and....
...feeling confident in the kitchen is part of cultivating your version of the mindful gut.

let's break it down....

friday 👉 roasted chickpeas

this crunch snack can be seasoned with whatever flavors you like from spicy to savory

🥄 even easier make this chickpeas in your airfryer

saturday 👉 avocado

a super easy saturday breakfast or snack is to mash some 🥑 on your toast

🥑 top that toast with an 🥚 to bump up your protein

sunday 👉 blueberries

toss some blueberries into your muffin batter

🫐 better yet double the batch and freeze it for grab and go muffins the next week

Let me know what your fiber foods are coming in hot for you this weekend 👇

16/07/2022

Springtime = seed time 🌱

Seeds are really the whole package. They are packed full of nutrients.

These nutrients have a wide variety of benefits for not only your gut health but hormone and heart too!

So how can you use seeds? Here are some ideas:

Pumpkin 🎃 seeds:

🌱 have zinc and magnesium ➡️ they are great roasted

Flex seeds:

🌱 have omega-3s and lignans ➡️ ground flax is good in oats

Sesame seeds:

🌱 have lignans and maganese ➡️ sprinkle toasted seeds on toast

Sunflower seeds:

🌱 have vitamin E and selenium ➡️ shake some in to your salad

14/07/2022

Morning p**p ✅

Does your morning also feel not complete...
...without your morning p**p?

There's a reason why you feel the 💩'ing urge in the morning 🌄

This is because of the gastrocolic reflex.

What happens is your colon gets activated...
..and in a way it's making room for more stuff in your gut 😂

Because there we have a mind gut connection how you feel mentally can affect you feel physically.

There're 3 tips to help your morning routine...

💩 Protect your p**ping time each morning.

💩 Then when you feel the urge try to not wait long to go.

💩 For optimal p**ping position elevate knees above hips.

13/07/2022

Weather may affect your digestion!

In cooler weather you might notice

❄ you're hungrier

❄ you don't feel as thirsty making it easy to be dehydrated

❄ slugglish digestion which can be related to dehydration and less movement

In warmer weather you might notice

🌞 you're less hungry

🌞 you feel extra thirsty but it's still easy to be dehydrated

Lemme know in the comments if you've noticed weather affecting your gut too ⬇️

12/07/2022