Nutrition Movement Mindset by Melissa

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Ryse Recipes

Hazelnut-chocolate-protein-cookies

Hazelnut chocolate protein cookies — Dessert

Hazelnut chocolate protein cookies

Flourless-Banana-cashew-muffins

Flourless banana cashew muffins — Breakfast

Flour-less banana cashew muffins

Chickpea-and-pumpkin-curry

Vegan chickpea and pumpkin curry — Main Course

Vegan chickpea and pumpkin curry

Easy-Sweet-potato-pancakes

Easy Sweet potato pancakes — Breakfast

Easy Sweet potato pancakes

Raw-chocolates

Raw chocolates — Recipes

Raw chocolates

Satay-tofu-with-Brocoli

Satay tofu with broccoli — Lunch

Satay tofu with broccoli

Sundried-tomato-Tahini-salad

Sun-dried tomato and tahini salad — Main Course

Sundried tomato and tahini salad

Raspberry-&-flaxseed-smoothie-bowl

Breakfast

Raspberry and flaxseed smoothie bowl

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Best sunset shenanigans. One of the best sunsets w

Best sunset shenanigans.
One of the best sunsets we have seen in Brighton since I moved here tonight!
Universe for sure sending us the positive vibes ..
#beautifulnature #natureisalwayslistening

👉CRAVINGS They can of course have a variety o

👉CRAVINGS

They can of course have a variety of reasons but constant intense cravings can be a sign of high stress, adrenal dysfunction, hormonal imbalance and insulin resistance, dysbiosis or Candida in the gut but usually we are lacking in certain minerals when we have these intense cravings.

SWIPE RIGHT to check nutrient deficiencies.

Ok, so when you have those intense cravings for salt and sugar, grabbing the alternatives mentioned might not be as easy as that.

I get it but it’s all about the knowing right and just the awareness itself of what nutrient we might be lacking in can help with choosing healthy swaps.

Cravings are a vicious cycle, the more salt and sugar you eat, the more you want and setting up that blood sugar roller coaster.

The timing of when you eat is a big factor too.
Check out the last podcast for options in terms of time restricted eating that can help reset.

Most of all know, that IT iS NOT YOUR FAULT if you have constant cravings and IT IS NOT LACK OF WILLPOWER.

Go easy on yourself and just prioritise your awareness.

Most of the processed foods are very cleverly manufactured to create that hormone and blood sugar roller coaster that make you want more!

✅ TAP TWICE if you agree
✅ SAVE to refer to later
✅ SHARE with a friend who would benefit from this info

#cravings
#whatdotheymean
#nutrition
#holistichealth
#nutrituonist
#aimpleswaps
#sugar
#salt
#stress
#dysbiosis
#adrenals
#gutissues

Happy Wednesday, Check out this week’s podcast

Happy Wednesday,

Check out this week’s podcast episode all about the different types of fasting - intermittent and extended, time restricted eating and metabollic flexibility.

As always, it is streaming on spotify, apple podcasts, amazon music, google podcasts and stitcher.

Link in bio for Instagram and MP3 link below for Facebook.

https://directory.libsyn.com/episode/index/id/17974289

Subscribe, rate, review.

Nourish
Flourish
Namaste,

Enjoy,
Melissa x

I hope everyone had the best Valentine’s Day. I

I hope everyone had the best Valentine’s Day.

It’s the end of the day but wanted to share this lovely reminder:

“We have been infected with this idea
that love is an emotion only felt between two people.

Love is a vibration.

Love is energy.

Love is everywhere.

Love is in nature.

We are love at our core.

Love is a contagious force.

To offer money to a homeless man is love.

To smile at a stranger is love.

To be greatful

To be hopeful

To be brave

To be forgiving

To be proud... is to love”
- A R Lucas

🧡🧡🧡🧡🧡

I love the direct meaning or translation of the word namaste which we say at the end of every yoga class.

You may or may not know what namaste means but it embodies this idea that we are all love and honouring the true light or love in one another.

Namaste means “My soul honours your soul. I honour the place in you where the entire universe resides. I honour the light, love, truth, beauty and peace within you, because it is also within in me.

I chose the name Ryse Gold as gold or white is colour of the 8th chakra and is the connection to universal energy. When we have more balance in all of the 7 chakra’s, there is more flow and connection to source energy or the brighter this gold / white energy - flow with universal energy.

All the health habits in terms of nutrition, movement and mindset that we add to our daily practise allows us to raise our vibrations. We have more abundant health, wellbeing, connection and longevity so Ryse Gold energy meaning embodying the journey of raising our vibrations.

Let’s remember we can tap into this frequency of love whenever we choose, whatever the circumstance in the outside world.

Nourish
Flourish
Namaste

Melissa x

🧡OATS AND CHIA BREAKFASTS or ANY TIME Of ThE

🧡OATS AND CHIA BREAKFASTS
or
ANY TIME Of ThE DAY ;)

🧡 5 WAYS

SWIPE RIGHT for recipes

✅ First two are from the free plant based Ebook when you join as a Ryse gold member.
Grab yours for vegan breakfasts, lunches, dinners, soups, sweet treats.
Link in bio under freebies

✅ Recipe 3 is from the 7 day family meal plan.
Link in the shop.
Get the full plan for a week of yummy wholefood recipes for the family.

✅ Recipe 4 is from week 3 of real food, real quick in the shop.
You can get one week at a time or all three weeks together (3 weeks for the price of 2)

✅ Last one is a new one.

✅ Mix and match

✅ Enjoy

🙌 SHARE with a loved one
🧡 TAP twice to like
🌿 SAVE to refer back to later

NOURISH
FLOURISH
NAMASTE

How is your yoga squat?

Do you squat often? :)

🧡What “malasana” or squat pose can tell us about our bodies.🧡

Most of us hold tension in the back, shoulders, lower back or hips or all of the above.

We all have different body proportions, joint structures, strengths, weaknesses, areas of tension, and areas of mobility.

But by looking at malasana, you can learn more about your body’s limitations and strengths, and then use this information in your yoga practise.

Let’s face it, when we don’t live in a culture where squatting is part of everyday life, malasana can feel really weird at first. It can take a long time to feel comfortable in it.

However, we perform squatting motions everyday (getting up out of a chair, sitting down in a car, or picking something up off the floor), so this pose is extremely relevant.

Unfortunately, in Western society, our reliance on chairs, together with poor postural habits, has made malasana more and more challenging.

Have you ever noticed how babies have perfect malasana/squat form? When did we lose this ability? And how do we gain it back?

LET’S SQUAT

✅First, let’s try malasana in front of a mirror.
✅ Bring your feet slightly wider than hip-width apart, and turning your toes out slightly.
✅ Now sit your hips as far down as you comfortably can. Your heels might lift a bit, and that’s okay. Try to keep them down, but don’t force them.
✅ Bring your elbows inside your knees, press your palms together, use your elbows to draw your knees apart, and lengthen your spine.
✅ Depending on your torso length, your elbows may fall higher or lower on the inner thighs. You might feel like you’re going to fall over backward.

Have a look at the posture..
How does it feel?
Are your heels lifted?

In order to lower the heels, we sometimes compensate with the ankles by allowing the arches to collapse and the toes to turn out too much. Compensating like this means tightness in the hamstrings, hip rotator and weakness of the glutes.

If your back arches too much, you have have tight hip flexors compensating for a weak core.

Do you practise gratitude as part of your morning

$Do you practise gratitude as part of your morning routine? And like yoga or any other health habit, it is just that - a habit and a practise. Gratitude actually rewires the brain. An attitude of gratitude is a choice in the moment. It changes what you have into enough. It changes your vibration to attract more of what you love. I definitely notice how the calm energy and attitude of gratitude trickles throughout my day when I start this way. A reminder to be greatful for the stormy times and the lessons they bring with this poem. 🧡🧡🧡 The Puddle after the storm a puddle at the base of a tree what can a little puddle do it can refract light not seen before it can stir as ripples of life a font for thirsty birdlife a bath for creatures small and smaller an ocean for worms to swim in a pond for microbes and fish incubator to amphibious friends a refreshing slurp for its host tranquilizer for the busy mind That little puddle what a find from what the rainclouds left behind. 🧡 Hit save as a reminder 🧡 Tap twice if you agree 🧡 Share with someone you love Nourish Flourish Namaste Xx$

🌱SWIPE to see why we should eat more greens and

🌱SWIPE to see why we should eat more greens and include as much variety as possible?🌱

10 MORE WAYS TO GET MORE LEAFY GREEN VARIETY IN YOUR LIFE.

🌿SALADS - the obvious one but do you mix up your leaves. Spinach, kale, romaine, watercress, arugula. The more you mix them, the better for digestive enzyme production and variety of gut health microbes.

🌿 KALE CHIPS - I could honestly eat a whole bag. I love to add nutritional yeast, olive oil, Himalayan salt and pepper roasted in the oven for a few mins.
Using cashews, sunflower seeds, or hemp seeds as a base, blended together with herbs, spices and olive oil is delicious too, packing a punch nutritionally. Make sure and show them some love with massage before you bake!

🌿RAW WRAPS - How about using romaine lettuce leaves as your wraps with tasty fillings?
You can also use Swiss chard leaves and collard greens or crunchy cabbage leaves.

🌿 SOUPS ABD SAUCES are a great way to add more leafy greens. Stir a big handful of spinach into a soup, stew or sauce during the last three to five minutes of cooking or of course, green veg, like broccoli soups. Pack in the green fresh herbs.

🌿SMOOTHIE - This one’s a no-brainer–every time you make a smoothie, be sure to throw in a handful of spinach or a couple de-stemmed kale or chard leaves.

🌿PESTO - One of my favourite ways to use herbs and leafy greens. So many possible combos. Check further in my feed for a yummy vegan dairy free recipe. Aswell as basil, use some spinach leaves or even nettles - yes nettles - so anti-inflammatory and help to balance blood sugars.

🌿 GUAC, GUAC and a little more GUACAMOLE! Look out for a dips and dressings ebook coming soon! Keep your guac varied!

🌿KIMCHI - Cabbage counts as a leafy green! Get your daily dose in the form of kimchi, usually made with napa cabbage, himalayan sea salt and Korean chilli flakes. Your gut microbes will be happy!

🌿GARNISH - A great way to hide leafy greens in plain sight is to very finely shred them and sprinkle them into or on top of other dishes.

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🧡 Share the leafy green love with others

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