The Well Power

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The Well Power

Bianca and Chirine, two certified health coaches, trying to raise awareness about health and wellness.

This page is an echo of our work to discover the latest tips and trends in nutrition, and support people to integrate healthy habits in their life.

27/02/2020

Another step completed to support the vision of La Sagesse Brasilia in promoting health; we presented a comprehensive assessment and plan to make food available at school healthy and nutritious.

20/02/2020

We spent an amazing time this week with the students of .edu.lb They were so excited and engaged in learning about healthy eating and the dangers of excess sugar consumption. We are so proud to support the parents’ committee and the administration of la Sagesse in their vision of promoting health. @ Collège De La Sagesse - St. Jean - Brasilia

07/10/2019

👋Hello! We are back and so excited about our new project. Bringing health and wellness education to a new school! What a great opportunity to support and advice College De La Sagesse Brasilia to offer healthier food choices for their students✅

16/05/2018

We always have a batch of chia pudding stored in the fridge. It is a great breakfast on those busy mornings, a filling afternoon snack when those cravings hit and nutritious addition to our smoothies.
It is also a great suhoor choice topped with some berries, nuts or even nut butters to keep you full for long.
These tiny seeds are a nutrition powerhouse:
✅rich in omega-3 fatty acids
✅full of antioxidants
✅loaded with fiber
✅rich in calcium
Here is a basic simple recipe. Check out the story for a quick tutorial.
Ingredients:
1 1/2 cup almond milk
4 tbsp chia seeds
1 tbsp flax seeds
1/4 tsp vanilla powder
1/4 tsp cinnamon
Directions:
Combine milk, chia seeds, flax seeds, vanilla and cinnamon in a glass jar.
Mix and let it settle for 5 minutes.
Mix once again to help the seeds gel evenly.
Let it sit overnight in the fridge and consume within 3 days.
Top it with your favorite toppings.
# suhoor

14/05/2018

We’ve been frequently asked”...so how much should I eat?”
A simple yet effective way to create a healthy balanced plate is to follow these guidelines with the help of your hand 🖐🏻. Fill your plate with:
🤛🏻1 fist size of complex carbs (or starchy vegetables)🍠🍚
🤛🏻🤛🏻2 fists size of vegetables🥦🥕🍅
🖐🏻1 palm size of proteins🥚🍗🥩
👍🏻1 thumb size of good fats🥥
This is a great way to be mindful of the portions on your plate.

12/05/2018

Bee pollen, a delicious and nutritious sweet topping to our almond milk pudding.
Bee pollen is the food of young bees! An exceptionally nutritious food high in carbohydrates, proteins and vitamins. It is knows for its many health boosting properties:
✅ Anti-inflammatory
✅ Anti-viral
✅ Anti-oxidant
✅ Anti-bacterial
It has also been used topically to sooth and help heal wounds and skin irritation!
⛔️ avoid using if you have pollen allergies, are pregnant or breastfeeding!

09/05/2018

To juice or to blend? Which is better ?🤔
Well, it depends on your goal!
📌Looking for a boost of energy, a quick nutrient dense shot or a way to dramatically increase your veggies and fruit intake?➡️Then cold pressed juices is the way to go!!!
📌Looking for a sustainable meal that keeps you full, a great way to sneak your veggies to your breakfast or snack or increasing your fiber intake?➡️Then smoothies are it!
⚠️Watch out for high fruits and sugar content in most juices and smoothies.
This will lead to a rapid spike in blood sugar followed by a crash ➡️ loss of energy, mood swings, cravings...
🎯Aim for 25% fruits to 75% vegetables in your drink!!

07/05/2018

To dairy or not to dairy?
You decide!
The consumption of dairy is a hot topic surrounded by controversies.
Experts opinion varies between yay and nay, below are some of what you might hear.
YAYs:
✅ great source of protein, calcium and magnesium
✅ high levels of omega 3 (anti-inflammatory fatty acid) and vitamin D in dairy from grass fed cows
✅ beneficial bacteria for our gut in fermented dairy products
✅ bone health support
✅ moderate consumption may combat certain cancer
NAYs:
⛔️ pro inflammatory food (inflammation thought to be at the basis of many diseases)
⛔️ digestive distress especially in lactose or casein intolerant individuals
⛔️ possible link to certain cancers with excessive consumption
⛔️ possibly triggers or worsens acne
⛔️ conventional dairy contains hormones and antibiotics
⛔️ cow’s milk causes mucus that could irritate the respiratory system
🎯Listen to your body and determine what works best for you!
Essentially, if you can digest dairy product focus on getting the best quality and consume it in little quantities.
🙋‍♀️🙋🏻‍♀️For us, we tend to avoid eating conventional dairy and consume organic, grass fed or goat dairy products only occasionally.
Experimenting here with dairy free pudding alternatives, coconut milk and matcha panna cotta 😋

06/05/2018

Avocado kiwi tomato and egg garnished with horseradish and tahini for breakfast:

Ingredients:
1/2 avocado, diced 🥑
1 kiwi, diced 🥝
10 cherry tomatoes, sliced 🍅
1 or 2 eggs, hard boiled 🥚
Dressing:
1 tsp horseradish
1 tsp tahini
Water, to dilute

Preparation:
Add diced ingredients into a bowl with quartered eggs on top.
Drizzle dressing.
Enjoy!

03/05/2018

Did you know that lack of sleep will make you overeat?
The relationship between sleep and eating is closer then you think.🤔🤓
💡Good night sleep = lower ghrelin (hunger hormone) and higher leptin (satiety hormone) = feel satisfied and have control over cravings!
↔️The opposite is also true↔️
😴 Lack of sleep = feel hungry and have uncontrollable cravings even after eating!
We are religious about our sleep 🛏, so tonight don’t forget to get 7-8 hours of sleep 💤 💤

01/05/2018

There is always time for a quick breakfast.
This is by far the best habit we have adopted in our healthier lifestyle.
We used to either skip breakfast altogether (that’s me🙋‍♀️Chirine) or have a dessert breakfast (that’s me 🙋🏻‍♀️ Bianca).
This chia pudding bowl topped with fruits and paleo granola is a perfect breakfast for a busy morning! Never skip your breakfast! No excuses!

28/04/2018

A great food combo! Pomegranate and soaked almonds.
Almonds are great, rich in omega 3, proteins and fibers, they help us feel full for long and regulate our blood sugar levels.
Soaked almonds have even greater health benefits compared to regular almonds:
✅The peel has enzymes inhibitors that makes digestion harder and reduces the absorption of iron and zinc, once soaked the peel comes off and this allows for a better absorption of nutrients.
✅Soaked almond have higher levels of vitamin E, a powerful antioxidant that reduces inflammation and slows the aging process of our cells.

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