JoinCrave (2025)

18/03/2024

🌟 Did you know that exercise isn't just about physical fitness? It's a powerful tool for boosting our mental well-being too! 🧠💪

💆‍♂️ Managing stress can feel like an uphill battle, but incorporating regular exercise into your routine can make all the difference. Physical activity stimulates the release of endorphins, those feel-good chemicals that act as natural stress relievers.

🌈 Whether it's a brisk walk, a yoga session, or a dance class, finding an activity you enjoy can help melt away tension and leave you feeling refreshed and rejuvenated.

🧘‍♀️ Exercise also provides an opportunity to practice mindfulness and be present in the moment. Focusing on your breath and the sensations in your body can help quiet the mind and promote a sense of calm and clarity. Plus, regular exercise has been shown to improve sleep quality, boost self-esteem, and enhance overall mood – all essential components of stress management.

🏃‍♂️ So, next time you're feeling overwhelmed, lace up those sneakers and get moving! Your body and mind will thank you for it. Remember, it's not just about looking good, it's about feeling good from the inside out. 💖

Start your fitness journey with Crave Bespoke Nutrition! Dive into our app for a wide range of video home workouts perfectly tailored to your goals. Start today and level up your fitness journey! 🏋️‍♂️📲

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✨

15/03/2024

Transform your dieting journey into a culinary adventure! With a dash of creativity and a sprinkle of healthy swaps, you can whip up mouthwatering meals that satisfy your taste buds and support your wellness goals. From vibrant salads to flavorful dishes, delicious dieting has never been easier or more enjoyable. Let's nourish our bodies with every delicious bite! 🤩

By incorporating these tips and tricks into your cooking routine, you can enjoy delicious and satisfying meals while still sticking to your diet goals!

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is a one-stop-shop for personalized weight loss, including not just the personalized menu calculated to cover your macros for weight loss, but also a weekly shopping list according to your diet, exercise database, 1-1 support with your nutritionist via chat and starting from now the for simple and tasty dishes that fit your calories and macros intake!

🥦 Available on the App Store 🥕Crave: Bespoke Nutrition. Join Now!
🥑 Personalized meal plan based on your choice of ingredients
🍑 Personal coach to keep up with your goals

14/03/2024

What is a balanced nutrition plan? 🤔

Balanced eating means having adequate amounts of protein and fiber in your diet, and making sure you have enough food diversity to promote gut health.

💡 We need 8-900 grams of fruit and vegetables every day to cover our fiber needs and to ensure microbiome health. Make sure you eat seasonal ingredients, locally produced and aim to eat at least half of them raw, to maintain vitamin quality.
💡 We also need proteins with every meal, 20-30 grams of protein per serving. A simple method to evaluate your protein intake is to remember that meat and fish has roughly 20 g of protein per 100 grams of produce, cottage cheese, greek yogurt and eggs bring around 10 grams of protein for 100 grams of produce, and tofu, lentils, chickpeas and soy bring about 8 grams of protein for 100 grams of produce.

✅ Once the basis of your everyday menu is centered around eating proteins and enough fruit and vegetables, you can easily add more ingredients to the menu to make it satisfying - unprocessed, whole cereals, healthy fats (avocado, nuts, olives). Aim to maintain “treats” to 10-15% of your meals in a week - sweets, processed foods, high calorie ingredients or alcohol.

is a one-stop-shop for personalized weight loss, including not just the personalized menu calculated to cover your macros for weight loss, but also a weekly shopping list according to your diet, exercise database, 1-1 support with our nutritionists via chat and the recipe section for simple and tasty dishes that fit your calories and macros intake.🥳
🥦 Available on the App Store 🥕Crave: Bespoke Nutrition. Join Now!
🥑 Personalized meal plan based on your choice of ingredients

13/03/2024

Achieving flawless, glowing skin isn't just about skincare products—it starts from within! Embrace a diet rich in nutrient-dense foods that support skin health and combat imperfections.🧡 Here are some examples to help you glow✨:

1. Berries: Packed with antioxidants, berries like strawberries, blueberries, and raspberries help fight free radicals, reduce inflammation, and promote collagen production for plump, youthful skin.

2. Fatty Fish: Salmon, mackerel, and sardines are loaded with omega-3 fatty acids, which hydrate the skin, reduce inflammation, and strengthen its protective barrier, leading to a smoother, more radiant complexion.

3. Leafy Greens: Spinach, kale, and Swiss chard are powerhouse greens rich in vitamins A, C, and E, as well as antioxidants and minerals like zinc, all of which support skin repair, hydration, and elasticity.

4. Avocado: This creamy fruit is high in healthy fats and vitamin E, which moisturize the skin from within, protect against UV damage, and promote a natural glow.

5. Nuts and Seeds: Almonds, walnuts, and sunflower seeds are excellent sources of vitamin E and zinc, essential nutrients for maintaining skin health, reducing inflammation, and promoting cell regeneration.

6. Sweet Potatoes: Loaded with beta-carotene, sweet potatoes help brighten the skin and protect against sun damage, while also providing essential vitamins and minerals for overall skin health.

Remember, consistency is key!

Incorporate these skin-loving foods into your diet regularly, stay hydrated, and pair them with a consistent skincare routine for optimal results. Your skin will thank you with a luminous, flawless glow!✨💖

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12/03/2024

Strategies that rely on gradually improving habits while increasing wellbeing and overall satisfaction levels are the ones that are most likely to be successful for weight loss.

💡Mind is the most important part in any process that we follow because it can equally be our friend or our enemy.

A growth mindset suggests that you are oriented towards growing and learning so this means you don’t have to have it all figured out from the very beginning. Many people tend to quit in the process of weight loss thinking they don’t master the process to perfection. But a weight loss process is all about learning and growing, so get excited about all the things that will come your way and that will improve your life.

👀Here are some good reasons of WHY you want to start losing weight:

✅You want to feel more energetic in your own body
✅You want to move more freely and easier
✅You want to learn to eat healthier and more natural products
✅You want to introduce physical exercise in your lifestyle and enjoy its benefits
✅You want to learn more about yourself and who you are
✅You want to grow as a person and believe overcoming eating emotionally, general unuseful habits and moving more are tools that will help you
✅You want to be a good example for your family and children

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11/03/2024

Satisfy your sweet tooth guilt-free with these Frozen Berry Yogurt Bites! Packed with flavor and low in sugar, they're the perfect treat for any time of day. 🤩

Ingredients:
- 1 cup of mixed berries (such as strawberries, raspberries, and blueberries)
- 1 cup of Greek yogurt (unsweetened)
- 1 tablespoon of honey (optional, for added sweetness)
- Fresh mint leaves (for garnish, optional)

Instructions:
1. Wash the berries thoroughly and pat them dry with a paper towel.
2. In a mixing bowl, gently fold the berries into the Greek yogurt until well combined. If desired, you can add honey to sweeten the mixture.
3. Line a baking sheet with parchment paper or silicone baking mats.
4. Using a spoon or a small cookie scoop, drop small dollops of the berry yogurt mixture onto the prepared baking sheet, spacing them apart.
5. Optionally, garnish each yogurt bite with a small mint leaf.
6. Place the baking sheet in the freezer and let the yogurt bites freeze for at least 2-3 hours, or until firm.
7. Once frozen, transfer the yogurt bites to an airtight container or freezer bag for storage.
8. Enjoy these refreshing and nutritious frozen berry yogurt bites as a healthy snack whenever you're craving something sweet!

⭐These frozen berry yogurt bites are not only delicious but also packed with antioxidants from the berries and protein from the Greek yogurt. Plus, they're naturally low in sugar, making them a guilt-free treat for satisfying your sweet tooth!

Tag a friend who would love this recipe & Save this post for later inspiration 🧡

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08/03/2024

🌸 Happy International Women's Day to all the incredible women out there! 🌸 Today is all about celebrating YOU and the beautiful, unique qualities that make you who you are. Take a moment to appreciate the strength, resilience, and kindness that you bring to the world every single day. Remember to show yourself some love and kindness too! 💓

Here are a few self-love tips to embrace:

1. 💖 Practice gratitude: Take a moment each day to reflect on the things you're grateful for, whether it's the little joys in life or the accomplishments you've achieved.
2. 🌟 Treat yourself: Indulge in activities that bring you joy and relaxation, whether it's reading a book, taking a bubble bath, or enjoying your favorite hobby.
3. 🌷 Embrace your uniqueness: Celebrate your quirks, talents, and passions that make you one-of-a-kind. Embrace your imperfections and recognize that they add to your beauty and charm.
4. ✨ Set boundaries: Remember that it's okay to say no to things that drain your energy or don't align with your values. Prioritize your well-being and make self-care a priority.
5. 🌈 Surround yourself with positivity: Surround yourself with people who uplift and support you, and create a nurturing environment that fosters growth and happiness.
Today and every day, let's honor the incredible women who inspire us and lift each other up. Together, we can create a world where every woman feels empowered, valued, and loved.

💕

07/03/2024

Creating personalized meals tailored to your favorite ingredients! 🍽️✨ Whether it's hearty veggies, lean proteins, or flavorful spices, let your taste buds guide your culinary journey. Explore new flavors, experiment with different combinations, and savor every delicious bite. With personalized meals, every dish is a masterpiece created just for you!

What are your favorite ingredients to cook with? Share below!

Simplify your weightloss journey with Crave Bespoke Nutrition! 🍏💪 In essence, Crave offers personalized, convenient, and affordable nutrition and fitness guidance tailored just for you. It's like having a nutritionist, chef, and workout buddy all in one app!
🥦 Available on the App Store 🥕Crave: Bespoke Nutrition. Join Now!

06/03/2024

Rise and shine! ☀️ Don't hit snooze on breakfast – here's why:

1️⃣ Low Blood Sugar Levels: Skipping breakfast deprives your body of essential fuel, leading to plummeting blood sugar levels. This can result in mood swings, irritability, and a general sense of unease throughout the day.

2️⃣ Impaired Concentration: Your brain needs glucose to function optimally. Without a balanced breakfast, you may find it harder to concentrate, remember things, and perform tasks efficiently.

3️⃣ Weight Gain: Contrary to popular belief, skipping meals won't help you shed pounds. In fact, skipping breakfast can backfire and lead to weight gain by causing you to overeat later in the day and disrupting your metabolism.

4️⃣ Increased Risk of Nutrient Deficiency: Missing out on breakfast means missing out on essential nutrients your body needs to thrive. Over time, this can lead to deficiencies that impact various bodily functions and overall health.

5️⃣ Mood Swings: Ever notice how skipping breakfast can leave you feeling hangry? That's because low blood sugar levels mess with your mood. Starting your day with a balanced breakfast helps stabilize blood sugar levels and promotes emotional well-being.

6️⃣ Slowed Metabolism: Your body interprets skipping breakfast as a signal to conserve energy, which can lead to a slowed metabolism. This makes it harder to manage your weight and reach your health goals.

7️⃣ Increased Stress Levels: Low blood sugar levels from skipping breakfast can spike cortisol levels, your body's primary stress hormone. This can leave you feeling more stressed and anxious throughout the day.

8️⃣ Higher Risk of Chronic Diseases: Long-term breakfast skippers may be at a higher risk of developing chronic diseases like type 2 diabetes, heart disease, and metabolic syndrome.

Don't let breakfast be an afterthought! Fuel your body and mind with a nutritious morning meal to set yourself up for success.

05/03/2024

Let's set the record straight! Don't fall for the misconception that healthy foods can be eaten in unlimited quantities. Check out our carousel to learn why portion control is still crucial for effective weight management. 👀

Simplify your weightloss journey with Crave Bespoke Nutrition! 🍏💪 In essence, Crave offers personalized, convenient, and affordable nutrition and fitness guidance tailored just for you. It's like having a nutritionist, chef, and workout buddy all in one app!

Getting started on the 4-week basic plan. Customized according to food preferences and adapted to your lifestyle and needs! 🧩

🥦 Available on the App Store 🥕Crave: Bespoke Nutrition. Join Now!
🥑 Personalized meal plan based on your choice of ingredients
🍑 Personal coach to keep up with your goals

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04/03/2024

Starting Your Diet Journey: A Detailed Plan for Success 📋
A successful diet starts with a detailed plan to track your progress, realistic goals, and actionable strategies. Let's dive in! ✨

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🥦 Available on the App Store 🥕Crave: Bespoke Nutrition. Join Now!
🥑 Personalized meal plan based on your choice of ingredients
🍑 Personal coach to keep up with your goals

01/03/2024

Indulge guilt-free with our refreshing Raspberry Chia Seed Pudding! 👀 Bursting with flavor and packed with nutrients, this low-sugar dessert is the perfect way to satisfy your sweet tooth. 🍓✨

⭐Ingredients:
- 1/4 cup chia seeds
- 1 cup unsweetened almond milk (or any milk of your choice)
- 1 cup fresh raspberries
- 1 tablespoon honey or maple syrup (optional, for sweetness)
- 1/2 teaspoon vanilla extract (optional, for flavor)

⭐Instructions:
1. In a mixing bowl, combine the chia seeds and almond milk. If desired, add honey or maple syrup for sweetness and vanilla extract for flavor. Stir well to combine.
2. Let the mixture sit for about 5 minutes, then stir again to prevent clumping.
3. Cover the bowl and refrigerate for at least 2 hours or overnight, allowing the chia seeds to absorb the liquid and thicken into a pudding-like consistency.
4. Before serving, blend half of the fresh raspberries until smooth to create a raspberry puree.
5. To assemble, layer the chia seed pudding and raspberry puree in serving glasses or jars, starting with the pudding as the base and alternating with layers of raspberry puree.
6. Top the pudding with the remaining fresh raspberries for garnish.
7. Serve chilled and enjoy this nutritious and refreshing raspberry chia seed pudding as a guilt-free dessert or snack!

✅This dessert is not only rich in fiber and omega-3 fatty acids from chia seeds but also bursting with the vibrant flavor and antioxidants of fresh raspberries. Plus, it's naturally low in sugar, making it a perfect option for those looking to satisfy their sweet cravings in a healthier way!

Tag a friend who would love this recipe & Save this post for later inspiration 🧡

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29/02/2024

Embrace the journey, for every stumble is a step towards success. Don't let fear hold you back; it's all about building resilience and pushing through. Remember, it's progress over perfection. So go ahead, have that cake or sip that wine, but keep moving forward with determination and healthy habits. Mistakes are just part of the process; own them, learn from them, and keep striving for your goals! 💪🏼

Remember, it’s about progress, not perfection! 💪🏼

🥦 Available on the App Store 🥕Crave: Bespoke Nutrition. Join Now!
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28/02/2024

Did you ever consider that you feel tired because of the chaotic way you live your life? While no life is perfect by the book, there are certain aspects you can improve so that day to day you have a bit of structure in your existence. Be aware of the things that need to be changed in your life! 👀

The simple change of eating at the same hours 3 times a day and the 3 workouts you do every week, no matter what, will give you the sense that you finally know where your life is going. You will start to feel more balanced and figuring out the fact that you feel so good due to these minor changes and you will start planning in other areas of your life as well.

🔥 Break the cycle of fad diets and discover the joy of eating healthy according to your unique preferences and goals. Join Crave Now!

🥦 Available on the App Store 🥕Crave: Bespoke Nutrition. Join Now!
🥑 Personalized meal plan based on your choice of ingredients
🍑 Personal coach to keep up with your goals

27/02/2024

Fueling your weight loss journey with protein is essential! Not only does protein help you feel fuller for longer, but it also supports muscle retention, keeping your metabolism revved up as you shed those pounds. Make protein a cornerstone of your weight loss strategy and watch the results unfold. Discover the right sources of protein, a game changer for your weight loss journey! 💪🥩🥦
🥦 Available on the App Store 🥕Crave: Bespoke Nutrition. Join Now!
🥑 Personalized meal plan based on your choice of ingredients
🍑 Personal coach to keep up with your goals

23/02/2024

🍓🥑 Craving something sweet but want to keep it healthy? Try these delicious and nutritious sweet snack recipes, all under 300 calories! 🍌🥥

1. Chocolate Avocado Mousse
- Calories: Approximately 200 per serving
- Ingredients: Ripe avocado, cocoa powder, honey or maple syrup, vanilla extract.
- Instructions: Blend avocado, cocoa powder, sweetener, and vanilla until smooth. Chill and enjoy!

2. Frozen Banana Bites
- Calories: Approximately 150-200 per serving (depending on size and toppings)
- Ingredients: Bananas, nut butter (peanut, almond, or cashew), dark chocolate, shredded coconut.
- Instructions: Slice bananas, spread nut butter on top, sandwich them together, dip in melted dark chocolate, and sprinkle with coconut. Freeze until firm.

3. Berry Yogurt Bark
- Calories: Approximately 150 per serving
- Ingredients: Greek yogurt, mixed berries (strawberries, blueberries, raspberries), honey or agave syrup, granola.
- Instructions: Mix yogurt and honey, spread on a baking sheet, top with berries and granola. Freeze until set, then break into pieces.

4. Coconut Date Balls
- Calories: Approximately 100-150 per serving (depending on size and coating)
- Ingredients: Dates, shredded coconut, nuts (almonds, walnuts), vanilla extract.
- Instructions: Blend dates, coconut, nuts, and vanilla until sticky. Roll into balls, coat with more coconut, and chill before serving.

5. Apple Nachos
- Calories: Approximately 200-250 per serving (depending on toppings)
- Ingredients: Apples, nut butter, dark chocolate chips, nuts/seeds, cinnamon.
- Instructions: Slice apples, drizzle with nut butter, sprinkle with chocolate chips, nuts/seeds, and cinnamon. Enjoy this crunchy and sweet treat!

Which one will you try first? Let us know in the comments below and tag a friend who would love these healthy sweet snacks! 🍏🍫
🥦 Available on the App Store 🥕Crave: Bespoke Nutrition. Join Now!
🥑 Personalized meal plan based on your choice of ingredients
🍑 Personal coach to keep up with your goals

22/02/2024

Struggling with overeating? You're not alone.

From stress snacking to mindless munching, it's easy to fall into the trap of consuming more than we need. But fear not! We've got you covered with some practical tips and tricks to help you change your approach to food consumption and reclaim control of your eating habits.

Overeating isn't just about filling our stomachs; it can take a toll on our physical and emotional wellbeing. It's important to understand what overeating is and why it happens. Whether it's stress, boredom, or simply not paying attention during meals, awareness is the first step towards change. Let's tackle it together!👀

Small changes can lead to big results. By implementing these tips and tricks, you can conquer overeating and improve your overall wellbeing one mindful bite at a time.

Let's embark on this journey together and empower ourselves to make positive changes in our relationship with food. 💪🥦

Which reason resonates with you? Share your thoughts! 💬🍽️

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