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Meal Ideas! 🥗 Poached eggs on toast with avocado & salad, berries, nuts & seeds. One of my favorites, easy & quick perfect for a healthy meal!😋 You can always use a variety of different ingredients, just remember to keep it colorful 🌈 This dish is a powerhouse of nutrition and flavor. The poached eggs provide a good source of protein, while the avocado adds healthy fats and a creamy texture. The tomatoes and lettuce offer a burst of freshness and vitamins, while the berries provide a touch of sweetness and antioxidants. The seeds and nuts add a satisfying crunch and a dose of essential nutrients like omega-3 fatty acids and fiber. Overall, this meal is a well-balanced combination of protein, healthy fats, vitamins, and minerals. It is not only delicious but also incredibly nourishing for your body. The variety of ingredients ensures that you are getting a wide range of nutrients to support your overall health and well-being. Enjoying this dish regularly can help you feel energized, satisfied, and ready to tackle whatever the day may bring! 😁💚
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 Understanding the 5 R’s protocol for gut health, because when it comes to restoring gut health in clients that present the symptoms associated with it, it is essential to put in place an effective protocol.
The 5’Rs approach for gut health is a comprehensive approach to addressing gut health issues. It involves five key steps or principles, each of which is critical to restoring balance and promoting optimal gut health. Including: 1. Remove: This step involves removing any factors that may be contributing to poor gut health, such as toxins, allergens, or pathogens. This may involve eliminating certain foods from your diet, addressing any underlying infections or imbalances, and reducing exposure to environmental toxins. 2. Replace: This step involves replacing any nutrients or substances that may be lacking in the gut, such as digestive enzymes, hydrochloric acid, or beneficial bacteria. This may involve taking supplements or eating foods that are rich in these nutrients. 3. Reinoculate: This step involves reintroducing beneficial bacteria to the gut in order to restore balance and promote healthy digestion. This may involve taking probiotics or eating fermented foods. 4. Repair: This step involves repairing any damage to the gut lining, which can help reduce inflammation and promote healing. This may involve taking supplements such as glutamine or zinc, or eating foods that are rich in these nutrients. 5. Rebalance: This step involves maintaining a healthy balance of bacteria and other microorganisms in the gut, which can help prevent future gut health issues. This may involve making dietary and lifestyle changes that support gut health, such as reducing stress, getting enough sleep, and eating a healthy, balanced diet. I offer a Reviving Gut Health Protocol Package, designed to improved gut health by addressing diet, lifestyle factors, and the use of supplements that can impact the gut microbiome, which is essential for overall health! Today I will share some tips to help you achieve a balanced diet! Ultimately involves consuming a variety of foods from different food groups in appropriate portions. Here we go: 1. Eat a variety of foods: Include foods from all five major food groups - fruits, vegetables, grains, protein, and dairy. This ensures you get a wide range of nutrients. 2. Portion control: Pay attention to portion sizes to avoid overeating. Use smaller plates and bowls to help control portion sizes and avoid going back for seconds. 3. Include fruits and vegetables: Aim to have at least 2 servings of fruits and 5 of vegetables each day of different colors, eat the rainbow! They provide essential vitamins, minerals, and fiber. 4. Choose whole grains: Opt for whole grains like brown rice, whole wheat bread, and quinoa instead of refined grains. Whole grains provide more fiber, vitamins, and minerals. 5. Include lean proteins: Choose lean sources of protein such as chicken, turkey, fish, legumes, and tofu. Limit the consumption of processed meats, and red meat 2 times weekly. 6. Limit added sugars and salts: Minimize the consumption of foods and drinks high in added sugars and sodium. Read food labels to identify hidden sources of sugar and salt. 7. Stay hydrated: Drink plenty of water throughout the day. Limit the consumption of sugary beverages and alcohol. 8. Limit unhealthy fats: Choose healthy fats like avocados, nuts, seeds, and olive oil. Limit saturated and trans fats found in fried foods, processed snacks, and high-fat dairy products. 9. Plan your meals: Plan your meals ahead of time to ensure a balanced diet. This will help you make healthier choices and avoid relying on processed or convenience foods. 10. Seek professional guidance: Consult a registered dietitian or nutritionist who can provide personalized advice and guidance based on your specific dietary needs and goals. Remember, achieving a balanced diet is a long-term commitment, so it's important to make sustainable changes to your eating habits rather than following fad diets or restrictive eating patterns.   It’s easy to get stuck in a routine when it comes to our fruit and vegetable intake. Quality is an extremely important factor to obtain a healthy diet, but we can’t forget about diversity!
Eating the Rainbow means having a variety of colors on your plate, since each color represents different nutrients and vitamins that you are providing to your body. Fruits and Vegetables are also great source of fiber and phytochemicals (Anthocyanins, carotenoids, lycopene, lutein and phenolics) responsible for their beautiful colors and with huge benefits to our health that includes their antioxidant properties. This is a “daily rule”, every day you should include the rainbow in your diet! The recommendation is 7 portions of vegetables 🥦🥕🧄🥬🧅🥑🍆 and 2 of fruits 🍓🍏 per day. A easy way to achieve this it’s to include them in your snacks, smoothies and soups are amazing options when it comes to introducing more variety in you diet! |
AuthorSilvia Fernandes Archives
August 2024
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