Nutrition Movement Mindset by Melissa

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A great mashed potato swap is cauliflower and butt

A great mashed potato swap is cauliflower and butter beans.
Add some whole grain mustard, grass fed butter, chopped fresh tarragon and garlic and mash butter beans and steamed cauliflower with salt and pepper.
Delish.

Served with baked sea bass and prawns.
Roasted thyme fennel and steamed asparagus.

#healthyswaps
#eastersaturday
#dinners
#omega3

Golden hour with the surfers this morning.. Sharin

Golden hour with the surfers this morning.. Sharing the beauty of the sun coming up

A simple poem
By Danna Faulds, a poet & a yogi

🧡Walk slowly🧡

It only takes a reminder to breathe,
a moment to be still
and just like that,
something in you settles,
softens,
makes space for imperfection.

The harsh voice
of judgment drops to a whisper
and you remember again
that life isn’t a relay race;
that waking up to life
is what we were born for.

As many times as you forget,
catch yourself charging forward,
that many times you can make the choice to stop,
to breathe,
be present
and to walk slowly.

Just be. 🧡🏄‍♂️🌈🧡

NEW BLOG POST Have you heard of EUstress or Horme

NEW BLOG POST

Have you heard of EUstress or Hormetic stress?

Of course there is the negative and chronic stress that effects every aspect of health and longevity.

We naturally think all stress is bad though but we need some level of stress.

EUstress and Hormetic stress are the good guys when it comes to stress.

Check out the new blog post to learn more about them and the benefits.

LINK IN BiO

Happy Wednesday!

Nourish,
Flourish,
Namaste,
Melissa 🧡

Good morning and happy Monday! It was actually wo

Good morning and happy Monday!

It was actually world sleep day on Friday 19th March, a campaign celebrating quality sleep and bringing awareness to all sleep issues and the effect they have on our health.

I post regularly about the importance of sleep but the next podcast episode will be going in to alot more detail on the different stages of sleep, what they mean, bedtime routines, morning routines, lifestyle and diet that will help improve your sleep quality.

I track my sleep with the Oura ring and it really is super interesting to see how different lifestyle and nutrition habits lead to different levels of deep sleep and REM sleep.

Just a quick overview today of the different sleep stages and what they mean.

Check out the upcoming podcast for all the tips to improve levels.

💤REM
👉Rapid eye movement sleep is where we dream. It’s about our creativity and consolidating our memory.
👉The optimal amount for a healthy adult is 1.5 - 2 hours of your total sleep but decreases with age.
👉REM is regulated by your body clock or circadian rhythm.

💤DEEP sleep
👉This is the juicy sleep, where we really repair and rejuvenate the body.
👉Optimal amount for a healthy adult is anywhere from 1-2.5 hours and also decreases with age.
👉Also regulated by the body clock.
👉At the beginning of this stage, the pituitary gland releases a pulse of growth hormone that stimulates tissue growth and muscle repair.

I want to share last nights reading with you on Oura because it really is proof at how much autophagy and water fasting kicks the body in to repair mode. This is day 3.

Sleep was affected a lot on the first few days as the body is adapting and changing fuel sources.

My deep sleep doubled to 2 hours as you can see, highest it’s been, normally around 1 to 1 hour 15 mark and REM sleep increase substantially.

When we take the energy from digestion, more energy is given to repair in any type of time restricted eating where we switch on the autophagy switch.

Intermittent fasting can also click that switch among other tools. Check out the blog and podcast for more.

Like, share, save.
Nourish, flourish, namaste.

☀️Circadian rhythms 101☀️ Basically it’

☀️Circadian rhythms 101☀️

Basically it’s your bodies daily to-do list.

Our circadian rhythm affects just about every area of our health and optimising our natural internal body clocks or rhythms is one of the key factors for longevity and abundant Health.

Couple of books I would recommend around this are:
- “Why we sleep” by Matthew Walker
- “The circadian code” by Dr. Satchin Panda

👉In the circadian code, Satchin Panda talks about our circadian rhythms at the cellular level and of course your bodies cells do not all operate on the same cycle.

👉Cells in different organs of the body each have their own circadian rhythms

👉Hormones like melatonin (sleep hormone) and cortisol (stress hormone) influence your sleep-wake cycle

👉Although there are many factors that influence our rhythms, natural light exposure is the main one.

👉 Look up at the sun first thing when you wake up. Reduce blue and other junk/artificial light exposure and keep your room dark at night to tell the body to reduce cortisol and increase our sleep hormone melatonin.

If you are experiencing chronic fatigue, sleep disorders for a long period of time testing cortisol levels, gut testing and hormone levels can be a good idea, based on your individual circumstances.

We would always decide on testing on a case by case basis and would start with the changes in your diet and lifestyle factors that will help to bring you back to balance.

DM with any queries.

🍃💪Mighty matcha Wednesday 💪🍃 Who drin

🍃💪Mighty matcha Wednesday 💪🍃

Who drinks matcha tea?
🖐 Tap twice if you do.

.. or you may not have heard of matcha powder.

🍃If you haven’t heard of matcha, you will have heard of green tea.

🌿Matcha is part of the green-tea family, but it's a unique member because it is the powder made from the actual tea leaves, just ground up.

💪This means a higher concentration of the amazing nutrients that it offers and more bio available or easier for the body to absorb.

🍃So what will drinking a cup of matcha green tea do for my health?

👉PACKED WITH ANTI-OXIDANTS
The anti-oxidants in Matcha green tea are called polyphenols and catechins and matcha provides a large dose of these powerhouses that help with cellular damage and prevent chronic disease.

👉ENERGY OF CAFFEINE WITHOUT THE JITTERS
So there is caffeine in matcha, about 3 times that of a cup of tea, less than coffee yet it also contains L-Theanine, which is an amino acid that helps with stress.
There is a smooth alertness, without a caffeine crash.

👉HELPS ATTENTION, MEMORY AND FOCUS
This is due to a polyphenol called EGCG and also the combination with L-Theanine.
In a 2017 study, people who drank matcha tea specifically experienced an increase in attention and processing speed an hour later.

👉BOOSTS IMMUNITY
Again, enter EGCG. It has been shown in research to be protective against bacterial and viral infections

👉HELPS WITH WEIGHT LOSS
The EGCG and caffeine work together to naturally boost metabolism.

SOME TOP QUALITY BRANDS TO TRY:
🍃Mighty matcha
🍃Purechimp
🍃Matcha me (ceremonial grade)

🤸‍♀️ THE BEST VEGAN MATCHA LATTE🤸‍♀️
* 1 1/4 tsp matcha powder
* 1 Tbsp maple syrup (or stevia to taste)
* 1 Tbsp hot water
* 3/4 cup coconut milk and nut milk of choice

ADD-INS optional
* 1/4 tsp maca (great for hormone balance)
* 1 Tbsp (15 g) coconut butter / organic coconut oil (good fat boost and creamier latte)

Use a bamboo whisk of you have one to blend the powder with hot water first before adding the milk and sweetener.
I like to blend for a few seconds in blender, after you heat the milk, especially if using coconut oil or coconut butter.

Happy international women’s day. Who is a Brene

Happy international women’s day.

Who is a Brene Brown fan?

I love her three simple phrases about strength, compassion and our wild hearted nature at our core.

It is not specifically about women but about all of us but it resonates so much about women, in particular.

So simple and a constant reminder to stand up, choose compassion when we feel judgement rising and to nurture our natural wild hearted nature.

These simple words say so much about empowerment, stress reduction, connection, abundant Heath and they are the cornerstone of her teachings about finding the balance between courage and vulnerability.

We have obviously come a long way as women but I love Brene Browne’s teachings in terms of finding the empowerment and stepping into courage and strength, while also allowing our vulnerability to shine through, which of course is a daily journey for us all.

🧡 STRONG BACK
🧡 SOFT FRONT
🧡 WILD HEART

For international women’s day, there is 30% off the 30 day hormone balancing meal plan with seed cycling in the shop for 14 days.

Click link in bio for the shop and add code: seedcycle30 in the cart for your discount.

#happyinternationalwomensday

☀️Spring has sprung. ☀️ Sun on our faces a

☀️Spring has sprung. ☀️
Sun on our faces and a spring in our step.

How we have been blessed, this weekend with the most stunning sunrises and sunsets that I have seen since moving to the UK.

SWIPE RIGHT to see a list of some of the vegetables to eat more of in march, that are in season.

WHY EAT SEASONALLY?

👉 IT TASTES BETTER
Food grown and picked in season will taste far riper, fresher and sweeter, of course. As it’s not being imported it won’t have had to endure the transportation time or being picked ahead of its ripeness!

👉MORE NUTRIENTS
Many nutrients in your produce will decline over time. By eating seasonal foods you are more likely to get the full nutritional benefits. Seasonal food will often appear much brighter and plump than non-seasonal.

👉 COSTS LESS
When there is a large harvest of in-season produce, the cost naturally will go down! Of course, If it’s in season it’s also more likely to be produced locally, which also pushes the cost down due to no need for large transportation or storage costs.

👉 SUPPORTS YOUR BODIES SEASONAL NUTRITION NEEDS
In the winter we are provided with hardy winter vegetables for warm wholesome foods such as soups and stews. In the summer, stone fruits provide us with extra beta-carotenes and other carotenoids that help to protect us against the sun. Mother Nature!

👉 BETTER FOR THE ENVIRONMENT
Of course, when you choose local and seasonal, we are supporting local business and reducing the fuel emissions with long distance travel.

Happy March 1rst.

Nourish
Flourish
Namaste
Xxx

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