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Balance Within

If you’re in search of adopting a lifestyle supported by positive dietary choices and mental health, you’ve landed on the right page.

17/11/2020

Get Active!

Staying active is very important for people with diabetes. It’s proven to make your body more sensitive to insulin and better control blood sugar levels.

Good news - staying active isn’t as hard as you think it is!

You could see benefits by pursuing physical activity at-least 20-25 minutes per day.

Examples include:

- Walking briskly
- Swimming
- Dancing
- Cycling
- Playing sports

Also on 2 or more days per week include some strength training that targets your whole body!

23/09/2020

It makes us really happy when our clients try out our recipes and LOVE them!

This chocolate chip cookie recipe is a MUST TRY. Also scroll down and check out our other recipes on our feed 🤩

15/09/2020

Healing from Trauma after August 4th - What should I do?

Share it with loved ones that might benefit from these tips.

🇱🇧✨

29/07/2020

The perfect all-natural FROSÉ recipe for this summer! ☀️🏖

With only 3 simple ingredients AND just in time before the lockdown tomorrow!

Prep time: 5 mins
Freezing Time: overnight

Ingredients:
• 1 bottle of Rosé wine (750 mL) 🍷
• 8 strawberries 🍓
• 1 tablespoon honey (for sweetness) 🍯

Instructions:

1- Open the rosé bottle, pour 1/2 cup and set aside.
2- Wash & remove the tops of strawberries.
3- In a blender, blend the rest of the wine, strawberries and honey until you reach a smooth texture.
4- Transfer the mix into a covered container and place in the freezer overnight. The alcohol will keep the mix as a slushy texture instead of a solid one so don’t worry about that.
5- The next day, blend the mixture again. Add a splash of the rosé that was set aside from the day before. And garnish with extra strawberries!

How to store it? Because it’s all-natural, you can keep it in the freezer in a closed container for a couple of days, no problemo!

Enjoy 😉

25/07/2020

WEEKEND RITUALS! 🌅

Do you usually drink more alcohol during the weekend? 🍸

Do you feel like you drink more during summer time? ☀️

Does excessive drinking affect your health goals?

Enjoy your weekend and stay tuned for our alcohol series. Cheers 🍻

21/07/2020

Our all-time favorite healthy CHOCOLATE CHIP COOKIES 🍪– Crispy on the outside, soft on the inside!

Prep time: 5-7 min
Baking Time: 12 min
Yield: 12 cookies

Ingredients:
• 1.5 cups almond flour (can be substituted for regular flour)
• 1 egg
• 2 tbsp peanut butter or any nut butter
• 2 tbsp coconut oil (can be substituted for olive oil)
• ¼ cup coconut or cane sugar
• Pinch of salt
• ½ teaspoon baking soda
• 1 tsp vanilla extract
• ½ cup of chopped dark chocolate (we used 85%).

Instructions:

1- Preheat oven to 180 degrees celsius. Line a baking sheet with parchment paper.
2- In the bowl mix together the peanut butter, coconut oil, and sugar. Add the vanilla and eggs, mixing until incorporated.
3- Mix in the baking soda and salt. Add half of the almond flour portion and beat well. Repeat for the other half. Mix in the chocolate chips.
4- Form the dough and scoop 1 tablespoon per cookie, roll them into balls and slightly press them and place them on the baking sheet.
5- Cool nd enjoy!!

@ Beirut, Lebanon

20/07/2020

If you want to plan your meals and don’t know where to start, here are 3 KEY STEPS for successful meal planning 💥

Check our LINK IN BIO for your meal planning toolkit and printable grocery list!

15/07/2020

How do I maintain the healthy habits I formed during the quarantine period?

If you developed healthy habits during quarantine, consider this a great achievement! 👏🏼

However, we know that it can be hard to maintain them especially since life is slowly going back to normal.

Check out the 4 STEPS that you can follow in order to maintain the habits you formed! Let’s do this 🤜🏼

07/07/2020

KALE N’ QUINOA CHICKEN SALAD! 😋

The perfect balanced and refreshing salad for this summer!

Ingredients:

For the salad:
• 1 bunch Kale.
• 1 cup cooked quinoa.
• 1/4 cup sliced almonds.
• 1/4 cup dried cranberries.

For the chicken:
• Marinate with olive oil, salt, garlic powder and paprika.

For the dressing:
• 1 tbsp olive oil.
• 2 tbsp mustard.
• 1 tbsp balsamic vinegar.
• Some lemon juice.
• Salt.

Instructions:
1. Combine all the ingredients for the dressing in a bowl.
2. Add the chopped kale and MASSAGE IT. Rub the leaves between your fingers until it softens and darken in color. This will take around 5-6 minutes.
3. Toast the almonds on medium heat for 2-3 mins and then set them aside (do not add oil in the pan).
4. Grill your chicken and cook your quinoa at the same time.
4. Add the quinoa to your kale along with the cranberries and almonds. Then top it off with the grilled chicken.

Do not skip the Kale massage! It will soften your salad and give it a better taste 😉

VARIATIONS: play around with your favourite protein sources, nuts, dried fruits and whole grains according to preferences. 📸 big thanks to

07/07/2020

Habits & weight loss.

The purpose of this series is to help you identify healthier ways of thinking, feeling and behaving when it comes to weight loss.

We don’t believe in the common diets that are restrictive and too low in calories. These form of diets will most probably impose stress on your body and mental health and won’t work in the long term.

Our approach is to help you form long term healthy habits that will lead you to your goals.

First step is to actually understand how habits are formed. We broke it down for you in this post for you to be aware of all the steps needed to form a successful habit.

07/07/2020

This is a MYTH!

We have all heard that it takes 21 days to change a habit or 21 day challenges. However, little is known about where the number 21 comes from.

Habits are repeated actions that we automatically engage in when put in familiar situations. They are context-dependent actions.
In fact, research has shown that on average it takes 66 days for a person to form a habit. However, this is HIGHLY individualised.

You don’t have to assign a specific number of days to form a habit. Some people take them a shorter time to form that mental link and some a longer time.
It also depends on the habit. Some habits are easier to form than others.

Swipe to see how a habit is formed! Think of the habits you want to form or change, and start one habit at a time.
But this time don’t be surprised if on the 22nd day the behaviour you wanted to change didn’t turn into a habit yet 😉

07/07/2020

CHOCO PEANUT BUTTER GRANOLA! 🍫 🥜
Skip the processed ones at the store and make your own healthier version!

Prep time: 5 minutes
Baking time: 20 minutes
Ingredients:
• 1 1/4 cup oats.
• 1/4 cup peanuts.
• 2 teaspoon cocoa powder.
• 1/2 teaspoon vanilla extract.
• 1/4 cup creamy peanut butter.
• 1/4 cup honey.

Instructions:
1. Preheat the oven to 160 C.
2. Mix the dry ingredients together: oats, peanuts, cocoa powder, salt, vanilla.
3. Stir in the peanut butter and honey.
4. Place them on a baking tray with parchment paper.
5. Bake for 20 mins but keep an eye on them!

We love to have it with greek yogurt for breakfast or as a snack, but you can enjoy it with milk or even on it’s own as well😋.

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