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Julie

Irish mostly Paleo/primal single mum living a Whole9 life. Certified Nutritionist, Certified Whole30 Coach & Officially ‘Harder to Kill’.

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When meals are well composed of whole foods, and refined carbs are restricted/removed, there really is no need to eat six small meals a day. This out-dated advice is based on a diet high in sugar/refined carbs which spike the blood sugar, which is followed by a dip, and so the regular eating of small meals is required to keep blood sugars stable. ~ By removing the sugars and refined carbs we remove the problem. ~ Yesterday I had a post training breakfast of scrambled eggs, salmon & avocado at around 07:30. With an open session parent teacher afternoon running from 13:30-15:30 it was unlikely I’d have time for lunch so at 11:30 I had a high protein snack of cracked black pepper beef biltong from @striptsnacks & a black coffee. I ate dinner some 7hrs later @ 18:30. ~ My gut undoubtedly benefited from the down time, and being ‘fat adapted’ my body was able to tap into its fat stores to use as fuel rather than running on high with the immediate fuel sources available when your diet is high in sugar. ~ Was I hungry? Not at at all. Did I devour anything & everything in sight when I got home from work to make up for the ‘missed meal’? Absolutely not. Why would I when I have adequate fat stores available for my body to use as fuel? My body hadn’t missed anything. ~ If you are constantly ‘topping up’ on sugars and refined carbs which your body can process and burn immediately, why or how will your body ever learn to use the fuels (ie. fat) it already has stored? ~ Fat doesn’t make you fat. Sugar does. Fact. ~ #bodysuccess ~ #intuitiveeating #eattherainbow #justeatrealfood #fermentedfoods #guthealth #probiotics #hearthealth #brainhealth #healthycarbs #healthyfats #eattheyolk #fatisyourfriend #omega3 #paleofood #paleodiet #paleoprimal #nourish #foodismedicine #foodisfuel #antiinflammatory #sugarsucks #healthylifestyle #nutrition #whole30coach #whole30 #whole30fff #foodfreedom #lifeafterwhole30

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Fat provides flavour. So when food manufacturers REMOVE fat they have to add SOMETHING to provide flavour, and that generally means sugar... ~ Dextrose, Glucose syrup, Maltodextrin, Caramel flavour, High Fructose Corn Syrup, Sucrose, Saccharose, Galactose, Disaccharide, Rice Malt Extract, Agave Nectar, Cane Juice, Sucralose, Aspartame, Acesulfame-k, Truvia, Maltitol, Sorbitol, Glycerol, & Stevia are just SOME of the NUMEROUS sugars/sweeteners/sugar alcohols that food manufacturers will add to your food to add flavour. ~ And whilst these sugar substitutes might fool the taste buds by providing a certain sweetness they do not fool the brain so you end up craving sugar even more. ~ Don’t be fooled by marketing. ~ Fat doesn’t make you fat. Sugar does. Fact. ~ #bodysuccess ~ #intuitiveeating #eattherainbow #justeatrealfood #fermentedfoods #guthealth #probiotics #hearthealth #brainhealth #healthycarbs #healthyfats #eattheyolk #fatisyourfriend #omega3 #paleofood #paleodiet #paleoprimal #nourish #foodismedicine #foodisfuel #antiinflammatory #sugarsucks #healthylifestyle #nutrition #whole30coach #whole30 #whole30fff #foodfreedom #lifeafterwhole30

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It may start with food, but mental health & self love play a HUGE role in our well being, and it took me MANY years to learn to love myself. ~ In my teens I tried hard to conform to societal norms, but if truth be told I was miserable, all of the time. ~ To compensate for my miserableness in those years I started (amongst other things) restricting what I ate, and I felt both in control & out of control all at once, which only served to fuel the flame, and as such my miserableness continued. ~ Fast forward almost 30yrs. ~ A lot of time has passed, and a lot of learning has been done. Many things in my life are just as they were 30yrs ago, except that now I‘ve learned to accept those things, and whilst I feel so much more in control of my life it’s more because I’ve also learned to let go of the things I CANNOT change. ~ I am not perfect, but I am complete. I am fiercely loyal to those I love, I am protective of both family & friends, I am grateful for friendships & health and SO much more, BUT I also preach passionately (& sometimes annoyingly!) about nutrition until I see people’s eyes glaze over, I cuss like a fish wife, and I take shit from no-one - and for those things I do not apologise. ~ I have learned to be unapologetically me, and I am at peace with the world when I go to sleep each night. ~ Learn to be unapologetically you. ~ Never before has jewellery summed me up so well @metalmarvels.... ~ #bodysuccess ~ #youareenough #thisiswhatladylikelookslike #realwomen #strongwomen #ladieswholift #metalmarvels #expletives #neverthelessshepersisted #fightlikeagirl #thankfulaf #wtf #donoharmtakenoshit #strongereveryday #mentalhealth #lovethyself #tothineownselfbetrue #fourpillars #pma

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Did you know that all of the latest research shows that gut health & brain health are very closely linked? This is why I encourage the daily consumption of pre & #probiotics in the form of fermented foods, so when a few people told me about THIS product now available in @sainsburys I had to check it out... ~ This is #kefir A bio live (fermented) drink from @biotiful_dairy produced from cows milk so NOT Whole30, but GREAT for your Food freedom if you DO tolerate dairy, and is excellent for gut health ~ Available in original & morelli cherry - both equally as good - and at around £1.50 (IIRC) per bottle they’re affordable too. ~ Be good to your gut & your brain will thank you - the term ‘gut instinct’ exists for a reason!!! ~ #bodysuccess ~ #intuitiveeating #eattherainbow #justeatrealfood #fermentedfoods #guthealth #hearthealth #brainhealth #healthycarbs #healthyfats #eattheyolk #fatisyourfriend #omega3 #paleofood #paleodiet #paleoprimal #nourish #foodismedicine #foodisfuel #antiinflammatory #healthylifestyle #nutrition #whole30coach #whole30fff #foodfreedom #lifeafterwhole30

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Corn makes me vomit, or at the very least it has me laid up on the sofa waiting for the immense feeling of nausea to pass. ~ Wheat makes me bloat and results in a feeling of apathy that lasts for days. ~ Oats spike my blood sugar which is quickly followed by an almighty crash. ~ Rice I can tolerate, but consider it more of a filler due to its low nutritional value, and as such I eat it only rarely. ~ But occasionally when I’ve made rice for my kids - who LOVE it - and there’s a portion left over, I think nothing of sautéing it in some fat (usually ghee or coconut oil) along with turmeric & fresh chilli and serving it up alongside some curry, which is exactly what I did for last nights dinner. ~ Chicken, sweet potato, spinach & green bean curry, served with turmeric chilli rice, mango chutney & almond butter. ~ Just what was needed in this current cold spell... 👌 ~ There’s not really a recipe for this per se, but I’ll add a comment below (when I’ve more time a bit later!) about how I made this along with ingredients which vary according to what’s in my cupboard.... ~ #bodysuccess ~ #intuitiveeating #eattherainbow #justeatrealfood #fermentedfoods #guthealth #hearthealth #brainhealth #healthycarbs #healthyfats #eattheyolk #fatisyourfriend #omega3 #paleofood #paleodiet #paleoprimal #nourish #foodismedicine #foodisfuel #antiinflammatory #healthylifestyle #nutrition #whole30coach #foodfreedom #lifeafterwhole30 #whole30fff

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With being off work over the holidays I was able to browse some of the shops I don’t normally use and came across this alternative chocolate nut spread. ~ With no palm oil, added protein & no added sugar this is a very decent alternative to that leading brand we all know & love and has almost half the sugar & three times the protein than the ‘healthier’ alternative I’ve been using lately...!! (Note: contains dairy) ~ I’m not Lidl’s biggest fan (& generally I like to shop local), but *sometimes* they really do come up with the goods 👊 ~ #bodysuccess ~ #intuitiveeating #eattherainbow #sugarsucks #justeatrealfood #fermentedfoods #guthealth #hearthealth #brainhealth #healthycarbs #healthyfats #fatisyourfriend #omega3 #paleofood #paleodiet #paleoprimal #primalfood #foodismedicine #nourish #antiinflammatory #protein #healthylifestyle #nutrition #whole30coach #notwhole30 #foodfreedom #lifeafterwhole30

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Very excited to receive these two books in the post today from @melissa_hartwig & the guys @whole30 to help ME help YOU through your Whole30 ~ I plan on having a browse this evening to ear-mark some new recipes to try out in the coming weeks... ~ Watch this space! 😎 ~ #whole30 #whole30daybyday #whole30fastandeasy #whole30coach #iamwhole30 #seriouslygoodfood #nourish #nutrition #healthylifestyle

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A little ‘preview’ of the curry I made in the slow cooker as part of this weeks meal prep. ~ I don’t do complicated recipes unless it’s a special occasion, but doing SOME kind of food prep is key to staying on track... ~ What food have you prepped for the week ahead? ~ #bodysuccess ~ #intuitiveeating #eattherainbow #justeatrealfood #fermentedfoods #guthealth #hearthealth #brainhealth #healthycarbs #healthyfats #fatisyourfriend #omega3 #paleofood #paleo diet #paleoprimal #primalfood #foodismedicine #nourish #antiinflammatory #healthylifestyle #nutrition #whole30coach #whole30 #foodfreedom #lifeafterwhole30

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With the holidays coming to an end and my body having suffered the excesses of the season I’ve been trying to increase healthy fat consumption & decrease net carbs in order to get any cravings in check... ~ This meal was perfect for that & still packed with flavour & nutrients. ~ Grilled octopus, anchovies, steamed beetroot, half an avocado, mixed baby leaves drizzled in EVOO & balsamic vinegar topped with some aged barrel feta cheese, and mixed olives. ~ Not to everyone’s taste but this packed a serious omega 3 punch, along with calcium, potassium, magnesium, iron & antioxidants. ~ Seriously good mood food 🥘 ~ #bodysuccess ~ #intuitiveeating #eattherainbow #justeatrealfood #fermentedfoods #guthealth #hearthealth #brainhealth #healthycarbs #healthyfats #fatisyourfriend #omega3 #foodismedicine #nourish #antiinflammatory #wholefood #paleodiet #paleoprimal #primal #paleofood #healthylifestyle #nutrition #goodmoodfood #whole30coach #foodfreedom #lifeafterwhole30

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Still have some leftover turkey to get through? Then here’s my spin on the more traditional turkey sandwich... ~ Roasted turkey from #irvinesbutchers , aged dry cured ham, mashed avocado, cranberry sauce from @ballymaloefoods_ and mixed baby salad leaves on spelt sourdough... ~ Full on flavour, fibre, lean protein, #probiotics & healthy fats 👊 ~ #bodysuccess ~ #intuitiveeating #eattherainbow #justeatrealfood #wholefood #fermentedfoods #guthealth #hearthealth #brainhealth #healthycarbs #healthyfats #fatisyourfriend #omega3 #foodismedicine #nourish #antiinflammatory #healthylifestyle #nutrition #whole30coach #foodfreedom #lifeafterwhole30 #whole9life

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Still focusing on healing through the gut, and whilst I’m not the biggest fan of regular dairy consumption I was willing to slacken up on that rule a little in order to benefit from the probiotics. ~ Lunch yesterday was a serving of @fage Total full fat Greek yoghurt (favoured by the Greeks themselves), a banana (rich in potassium, calcium, manganese, iron, B6 & magnesium), a handful of crushed walnuts (for the brain power aka omega 3 in the form of ALA), a sprinkle of poppy seeds (rich in folate, niacin, calcium, iron & zinc) & a spoonful of raw, organic, active honey. All washed down with a glass of original #kombucha by @captain_kombucha ~ #bodysuccess ~ #intuitiveeating #eattherainbow #justeatrealfood #probiotics #fermentedfoods #guthealth #hearthealth #brainhealth #healthycarbs #healthyfats #fatisyourfriend #omega3 #paleo #paleoprimal #paleodiet #paleofood #foodismedicine #nourish #antiinflammatory #healthylifestyle #nutrition #whole30coach #foodfreedom #lifeafterwhole30

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With my kids back to school yesterday and myself not back to work until Monday I haven’t done much in the way of food prep this week, so today I’ve been eating my way through what’s left of the Christmas food. ~ And what better way to use up left over party food than a cold plate, right? 😍👌 ~ Salami, chorizo, stuffed salmon, grilled octopus, raita, guacamole, mixed olives, dill pickles, stuffed peppers & carrot sticks, with a glass of California Raspberry Kombucha from @captain_kombucha on the side really hit the spot 😎 ~ A cold plate full of colour, flavour, texture & continued healing for both the brain & for the gut after the excesses of the Party season which undoubtedly contributed to my sore throat on Tuesday. ~ Food is Medicine ~ #bodysuccess ~ #intuitiveeating #eattherainbow #justeatrealfood #kombucha #fermentedfoods #guthealth #hearthealth #brainhealth #healthycarbs #healthyfats #fatisyourfriend #omega3 #paleo #paleoprimal #paleodiet #paleofood #foodismedicine #nourish #antiinflammatory #healthylifestyle #nutrition #whole30coach #foodfreedom #lifeafterwhole30

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Woke up yesterday feeling like I’d swallowed some razor blades so decided to give my 6:30am gym session a rain check and booked in for 9am ~ Slept through my alarm and woke with a start around 10am, so rather than book in for an evening session I figured my body was trying to tell me I needed the rest and I chose to listen. ~ Then rather than head to the pharmacy for cold meds that never help I opted to look at what I could do to heal through food so this is my Health Shop Haul... ~ Turmeric latte from @nuanaturals Turmeric Juice Zinger from @jameswhitedrink California Raspberry & Original Kombucha from @captain_kombucha (my own SCOBYs are currently ‘resting’) Organic, raw, active honey from Tiana Organics (I did try to source some local raw honey but they were sold out...) ~ This should help boost my immune system & kick this sore throat to the kerb! 👊 ~ #bodysuccess ~ #intuitiveeating #eattherainbow #eattheyolk #justeatrealfood #fermentedfoods #guthealth #hearthealth #brainhealth #healthycarbs #healthyfats #paleo #paleoprimal #paleodiet #paleofood #foodisfuel #foodismedicine #nourish #antiinflammatory #healthylifestyle #nutrition #whole30coach #whole30fff #probiotics #foodfreedom #lifeafterwhole30 #whole9life

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Does your ‘New Year, New me’ involve eating better? Then lemme help you with that... ~ Just eat real food. ~ Choose produce over products ~ Build meals of protein, carbs (a fist sized serving of anything starchy is more than enough), & healthy fats. Avoid sugars and refined carbs. Include probiotics daily. Fill your plate with colour. ~ Keep it super simple. ~ Repeat ad infinitum. ~ DM me if you want 1:1 help ~ #bodysuccess ~ #intuitiveeating #eattherainbow #eattheyolk #justeatrealfood #resistantstarch #fermentedfoods #guthealth #hearthealth #brainhealth #healthycarbs #healthyfats #fatisyourfriend #omega3 #paleo #paleoprimal #paleodiet #paleofood #foodisfuel #foodismedicine #nourish #antiinflammatory #healthylifestyle #nutrition #whole30coach #whole30fff #foodfreedom #lifeafterwhole30 #whole9life

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