Integrum Nutrition

07/02/2020

Very easy and delicious lunch! Your portion of proteins, good fats and vegetables makes a good combination to keep you fueled for few hours 💪💗

24/01/2020

Find the peaceful corner for yourself 🧘

01/01/2020

"Approach the New Year with resolve to find the opportunities hidden in each new day" - Michael Josephson

2020 Year gives us 366 days.. everyday it gives us an opportunity to become better for ourselves and the others.
Stop for the moment and consider who and what is important to you?
What are your life values?
What are your dreams?
Once you determine them, stay focused and make one step towards each day to fulfill your expectations🏹. Try to be grateful for each day given to you. Do not take it for granted.

Thank you 2019. Welcome 2020🎊. Happy New Year Everyone ☺️.

10/08/2019

Breakfast idea - fried eggs on the toast with some salad on the side. 🥑🥕🥬🍳
Don't forget to eat your daily vegetable portion - up to five a day. Also include good fats for hormones production👆

02/08/2019

Fermented beetroots are great source of probiotics and can be used for salads after. Fermentation process remain beets nutrients, produce good bacteria and digestive enzymes. Fermented beetroot is a probiotic food that has live microorganisms that improve and restore gut flora. Not having enough good bacteria in our gut, can lead to digestive issues, candida, skin issues and autoimmune diseases. ✔️Beetroots are also good source of fiber, iron, potassium, vitamin C and B9.

18/06/2019

Stop and take a moment to admire all the beautiful things you take for granted.
I ephasise to my clients how important is to go for regular walk - especially to surround yourself with nature and beloved people.
Health benefits of regular walking:
✓incresed muscle strength and endurance
✓increased pulmonary and cardiovascular fitness; reduced risk of stroke or 🧡 disease
✓imoroved balance and stronger bones
✓improved management of conditions such as hypertension, high cholesterol, diabetes, adrenal fatigue
✓improved mood and energy 🤸🔋 Often we forget to appreciate things which are free..

18/06/2019

Personalised Naturopathic Nutrition Plan for each client!

09/06/2019

Do you want to learn how to make better nutritional choices? Call Integrum Nutrition today! 🤸 🏹Our aim is to create tailored nutrition plan to support each client.
✓ More information on website www.integrumnutrition.com ✓

09/06/2019

Anyone fancy in healthy alternative for muffins? 🤔😊
Healthy snack can be tasty too! Be mindful to look after yourself and make the right choices. Your body will thank you for it. 🤗

05/06/2019

Make your plate colourful! Remember to include rainbow of vegetables in your daily meals. 🥑high in vitamins and minerals
🍅rich in phytonutrients
🥬high in fiber which promote regular bowel movements
🥕diet rich in veg reduce risk for stroke, cancer, T2D, heart diseases
🥦cruciferous vegetables support liver detoxification
🍆simply make your plate tasty!

03/06/2019

Have you ever heard that trees are positive energy source?🌳💚🌲 Here are some health benefits of walking in the woods:
🌿 shown to reduce stress - calming effect
🍃 improves breathing
🌿shown to improve memory and learning
🍃 increase Natural Killers (NK) cells production
🌿 improves blood circulation

Enjoy a pleasant time in the woods and treat this as integral part of your wellbeing.💚

14/05/2019

Energy snack! Coconut yogurt with Matcha and H**p seeds 💥💥 Matcha - normally served in form of tea, can be added to homemade cakes, smoothies, ice cream.
✓ Boosts metabolism
✓ Packed with antioxidants ✓ Enhances mood and aids in concentration
✓ Provides vitamin C, selenium, chromium, zinc, magnesium

H**p seeds facts:
- Great source of protein
- Rich in omega 3 and 6
- Source of fiber - Rich in vitamin E, magnesium, phosphorous, potassium
- Good source of iron, vitamin B1, B2, B3, B6, B9
H**p seeds you can add to saladas, sprinkle on sandwich or simply add to smoothie.

Let's get it!💥

08/05/2019

Homemade sweets - highly recommended 🍪🍪
Base: • 80g gluten free oat flour • 20g coconut flour
• 20g ghee butter
• 1 spoon of honey/maple syrup
• 1 egg
Mix it all and bake in the oven for 12 minutes in 180°
Top:
• 4 dates (soaked in the water) blend with 2 spoons of almond butter
• coconut - almond flakes
• raisin • crashed walnuts
Additionally: you can heat coconut yogurt, add one spoon of cocoa powder, one spoon of honey - mix it well and add on the top of the cookie🍪😉 Enjoy! 😋

01/05/2019

Mussels cooked in coconut milk with spring onion, delicious! 🐚 Are mussels healthy? 🤔
✓ God source of protein
✓ Increases intake of selenium (support thyroid and immune system) and manganese (helps body to regulate blood sugar level and synthesize s*x hormones) ✓ High in vitamin B12 (play role in nerve communication, aids in mood regulation) and vitamin C (boost immune system)
📍Mussels are high in sodium hence should be consumed in moderation.
Enjoy! ☺️

29/04/2019

Greek Mountain Tea (Ironwort, Sideritis)🇬🇷🏞️🍵. It taste like mild chamomile, crossed with lemon. Mountain Tea benefits: • Antioxidant activity
• Reduce anxiety and helps with sleep
• Enhances memory and learning
• Lower blood pressure
• Potent anti-inflammatory
Enjoy! :)

25/04/2019

24/04/2019

Welcome to my Integrum Nutrition webpage! :)