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9_whole_belfast_bites

The rest of last week went down a little something like this. ~ I had fish at some point every day last week, and this week I’ve no desire for fish at all. ~ When food shopping this week I intuitively chose meat. ~ ‘You can be eating until your heart’s content but as long as you’re starving on a nutritional basis your body is going to stay hungry until it gets those specific nutrients’ - John Gabriel, Hungry For Change ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #eattherainbow #jerf #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #youarewhatyoueat #omega3 #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #paleo #primal #keto #bangorbythesea #whole30certifiedcoach #certifiednutritionist #whole30 #whole30uk

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Your social connections have the power to lower your cortisol (aka the stress hormone) or, conversely, to raise it. ~ Raised cortisol has a negative impact on your health. ~ Find your tribe. Choose wisely. Don’t invite toxicity & energy sapping negativity to eat at your table 😎 ~ Eat well, move daily, sleep more, stress less, connect wisely & often. ~ 📷 Photo credit: @stephencabral ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #eattherainbow #jerf #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #findyourtribe #fatisyourfriend #nourish #foodismedicine #youarewhatyoueat #wholefoods #cortisol #antiinflammatory #healthylifestyle #paleo #primal #keto #connect #bangorbythesea #whole30certifiedcoach #certifiednutritionist #whole30 #whole30uk

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Responsibly sourced, wild caught mackerel. Hand filleted, garnished, smoked & ready to eat. Rich in omega 3 fatty acids, vitamin B12, selenium, niacin, phosphorus & magnesium (to name but a few) this protein source is extremely nutrient dense & one of nature’s happy pills 👌 ~ And just over £3.00 for three sizeable fillets (offering about 20g protein each) 👍 ~ What was your excuse for not eating well again? 🤔 ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #eattherainbow #jerf #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #paleo #primal #keto #bangorbythesea #whole30certifiedcoach #omega3 #certifiednutritionist #whole30 #whole30uk

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There’s something fishy going on 🐠 ~ In my experience those who eat a higher volume of fish during their Whole30 are more likely to experience #tigerblood ~ I’ve always put it down to the lean proteins & #omega3 fatty acids so when I’m feeling a little off kilter or know that I’ve indulged in less optimal food choices I often choose to eat more fish 🐟 ~ Yesterday I had sardines at lunch, then this tilapia fillet - also rich in selenium, potassium, phosphorus, pantothenic acid, & vitamin B12 - which I dredged in coconut flour, fried in coconut oil (for the medium chain fatty acids), and served with pickle & salad drizzled in a mayo/hot sauce hybrid concoction. ~ How did you kickstart your week? ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #eattherainbow #jerf #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #paleo #primal #keto #bangorbythesea #whole30certifiedcoach #certifiednutritionist #whole30 #whole30uk

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My latest find at the Polish store were these sausages. I didn’t have my glasses on when I bought them and the staff were busy serving and restocking shelves so I decided to just run with it as I was pretty sure they were the polish equivalent of liverwurst, and since so many of you struggle to include organ meat in their diet I thought I’d give them a go if only in the name of research. ~ When I got home I google translated ‘kaszanka’ to mean ‘blood sausage’ and felt somewhat apprehensive, hence the contingency protein on my plate in the shape of an egg 😂 ~ The word ‘grill’ was pretty self explanatory and I knew ‘dobre’ meant good so I told myself to MTF up and got on with it - I mean it couldn’t be any different to black pudding, right? 😎 ~ And yes I know it said ‘grill’ but my default when cooking something new like this is to sauté in EVOO and that’s exactly what I did here and it was all looking rather ‘insta-worthy’ right up until I went to transfer the sausage to my plate with a fork and it all went tits up 🤨 ~ Still, served with some of the sautéed broccoli mix, polish curd cheese, beetroot, and avocado, & sprinkled generously with my home-made #everythingbutthebagel seasoning this turned out to pretty damned good; kind of a cross between black pudding & haggis 👌 ~ Ingredients wise they contain pork rinds, pork head (?!), pork liver & pork blood, buckwheat, oats, the usual spices & oils, pork casing and (disappointingly) monosodium glutamate - an ingredient I personally choose to avoid due to its inflammatory properties 😏(the buckwheat & oats I’m fine with occasionally) ~ Did they taste good? Hell yes & at 0.90p for a pack of 3 sausages they were a bargain!! Will I finish the pack? I’d say so, yes; the amount of MSG in three of those bad boys isn’t gonna kill me. Will I buy them again? The MSG sadly make them a no for me. ~ What new products have you tried lately? Anything worth sharing...? 🤔 ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #eattherainbow #jerf #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #probiotics #organmeat #youarewhatyoueat #wholefoods #antiinflammatory

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Seems quite apt that on World Environment Day my plate was awash with green... 🌍🥦🥑💚 ~ Pan seared wild caught salmon cooked with green pesto, and served with asparagus, broccoli, mushroom, red onion & cashews sautéed in avocado oil, drizzled with buffalo sauce with avocado mayo from @hunterandgatheruk on the side. ~ Another #tastyinten 👌 ~ What ‘green’ things do you do to celebrate our environment ? ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #eattherainbow #jerf #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #paleo #primal #keto #whole30certifiedcoach #certifiednutritionist #whole30 #whole30uk

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How much protein should you eat? Well, that depends on your goals & activity levels and since I’m not big into counting calories I’d suggest you eat within a range of 1-2 palm sized pieces of protein per meal. ~ That’s the length, width & depth of YOUR palm so even if you and I were eating the same meal our protein portions would look a little (or a lot) different. ~ Pictured is a meal from a fairly active day (weights in the am followed by a long walk in the pm) and you’ll see that the home-made burger is slightly larger than my palm PLUS I’ve #putaneggonit 💪 ~ Then I’ve filled my plate with veg, probiotics & healthy fats... ticking all those boxes ✅ ~ There is no ONE SIZE FITS ALL approach to food, because we’re all special little snowflakes ❄️ ~ Eat according to YOUR needs. ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #eattherainbow #jerf #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #paleo #primal #keto #whole30certifiedcoach #certifiednutritionist #whole30 #whole30uk

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Everybody loves a pizza but, for me, the after-bloat just isn’t worth it. ~ All is not lost though as the humble cauliflower has your back 😎 ~ Amazingly cauliflower makes for an amazing low carb substitute for rice, potato, flour & even corn starch. ~ Here I mixed riced cauliflower with egg, goats cheese & herbs to make a ‘dough’ which I baked on parchment paper to make a low carb pizza base. ~ I topped mine with a good quality passata, salami, mushrooms, spring onions, baby plum tomatoes & cheese, but you could add whatever toppings you like. ~ Think outside the box. The pizza box that is 🍕😉 ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #eattherainbow #jerf #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #paleo #primal #keto #whole30certifiedcoach #certifiednutritionist #whole30 #whole30uk #notwhole30

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So this happened. ~ Back when I first started getting interested in nutrition starting a business was only a pipe dream, but here I am today launching my official logo. ~ 9 Whole Bites has been evolving since I first started on my journey to better health almost 12yrs ago when my youngest son was diagnosed with multiple food allergies. ~ I stumbled upon the primal living movement about 6yrs later, and was soon introduced to the *9* pillars of health associated with healthy living: nutrition, sleep, movement, stress management, natural environment, fun & play, personal growth, socialisation, and temperance. ~ There are also *9* essential amino acids (the building blocks of protein). ‘Essential’ meaning they cannot be made by the body and must, therefore, be derived from food: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, & valine. Each of these have unique properties & play a crucial role in our bodies. ~ Soon I completed my first Whole30: a 30 day elimination protocol designed as a tool to help you discover which foods do and don’t work for you and your individual optimal health. ~ When I started having some digestive issues and tinkered with low FODMAP eating I started a blog and ‘9 Belfast Bites’ was born. Bite sized snippets of my daily food trials and tribulations, with some snippets of advice & general musings thrown in for good measure. ~ But Belfast felt ‘small fry’ and didn’t REALLY encapsulate my ethos of eating WHOLE foods. So, some temporary tweaking occurred until I reached a point where I’m entirely comfortable with who I am. what I’ve come to represent & what’s to follow. The rest, as they say, will be history. ~ Design credit: The fabulous Rachy @SinfulDesign ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #eattherainbow #jerf #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #paleo #primal #keto #whole30certifiedcoach #certifiednutritionist #whole30 #whole30uk #whole9 #whole9life

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Another day, another al fresco dinner ☀️🥘😎 ~ Prepped some chicken for fajitas at the weekend but didn’t *actually* get around to prepping the grain free tortillas so threw together this quick salad of rocket, pickles, sun dried tomatoes, avocado & goats cheese stuffed sweet peppers (not Whole30) from the Continental market. I added a sprinkle of grated cheese as I did too much for the others (also not Whole30), a dollop of garlic mayo, and a dollop of chilli & lime mayo - both from @hunterandgatheruk - and boy did this have a kick...!! 👊🔥 ~ With the chicken prepped it has meant I can put together some quick & easy lunches throughout the week, and can mix up the flavours simply by varying the vegetables & dressings. ~ Simple. ~ #juliesays #kiss #bodysuccess #intuitiveeating #eattherainbow #jerf #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #paleo #primal #keto #whole30certifiedcoach #certifiednutritionist #whole30 #whole30uk

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Sure it starts with food, but there a number of other factors that holistic nutrition is concerned with when it comes to the health of an individual & this pic captures pretty much all of the others: Sleep Healthy Movement Socialisation Stress Management Natural Environment Fun & Play Personal growth Temperance ~ Ireland’s been experiencing a rare heatwave of late so I’ve been taking advantage while I can. ~ Spending time out doors ‘grounding’ (Stress management), storing Vitamin D (which will in turn help me sleep with the production of melatonin, & lift my mood/de-stress), spending time in my natural environment, studying the rocks and shells with the feral child (personal growth), & of course plenty of socialising with family & friends (fun & play, socialisation & often temperance where the first born is concerned!), and all the while increasing my healthy movement. ~ Cos, the family that Grok squat together live longer together, right? ~ What are you doing to improve the quality of your life? ~ #juliesays #bodysuccess #intuitiveeating #eattherainbow #justeatrealfood #sleep #play #hearthealth #brainhealth #healthyfats #holisticnutrition #nourish #foodismedicine #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #paleo #primal #keto #moveyourdna #vitamind #pillarsofhealth #whole30certifiedcoach #certifiednutritionist #whole30 #whole9life #primallife

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And yes, sometimes I don’t feel like eating any of the food I’ve prepped, or cooking an alternative. ~ And on those days it goes a little something like this: half an apple dusted with cinnamon and served with almond butter, coconut yoghurt with poppy seeds, and two duck eggs scrambled with kerrygold. ~ Protein, carbs, healthy fats, probiotics. ~ Yep, still ticking all those boxes ✅ ~ #juliesays #bodysuccess #intuitiveeating #eattherainbow #justeatrealfood #jerf #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #paleo #primal #whole30certifiedcoach #certifiednutritionist #primalliving #foodfreedom #lifeafterwhole30

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I don’t ALWAYS match my trainers to my food containers, but when I do.... ~ Wait, who am I trying to kid? 🤔 I’m the Queen of matching! 🤦🏻‍♀️😳😂 ~ And yesterday I matched this Greek(ish) (nonWhole30) salad, all drizzled in Avocado oil from @hunterandgatheruk , with a serving of that amazing roasted pesto & turmeric chicken I prepped at the weekend, and all was well with the world 👌 ~ What are some of your favourite ‘matches’? ~ #juliesays #bodysuccess #intuitiveeating #eattherainbow #justeatrealfood #jerf #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #paleo #primal #keto #whole30certifiedcoach #certifiednutritionist #foodfreedom #whole30uk #lifeafterwhole30

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This was a HUGE plate of food. ~ It was a long day, I was later home from work than usual, and I was ready to eat. ~ I sat down in the sun and got stuck into those succulent slow cooked ribs and quickly realised there was NO WAY I was clearing my plate, and I was okay with that. ~ Each of us will have experienced our parents saying we couldn’t leave the table until we’d finished our food. I often struggled to clear my plate, & regularly hid meat under potatoes in a bid to make it look like I’d eaten more than I had. ~ I understand it came from a nurturing angle, maybe a financial one too, & perhaps even harked pack to previous generations when rationing wouldn’t have been uncommon. ~ But it resulted very much in people ignoring their satiety cues & over-eating. It effected our sense of portion size. And, long term, it skewed our hormones, and in many cases our blood sugars. ~ I stop eating these days just as soon as I feel full (which arguably is a couple of mouthfuls too late), and encourage my kids to eat the proteins and fats on their plates if they think they’re not going to finish what’s been served. ~ You’re only doing yourself a disservice by continuing to clear your plate when you’re already full. ~ Listen to your hunger/satiety signals. ~ Eat just as much as you need. No more. ~ Pictured: @irishblackbutter slow cooked ribs from @irvines_butchery_bangor with sautéed spinach, dill pickle, oven roasted tomatoes, goats cheese stuffed peppers*, cabbage slaw, baby beetroot, mixed olives & baba ganoush. *Note: the goats cheese stuffed peppers/feta are NOT Whole30 but great for your #foodfreedom ~ #juliesays #bodysuccess #intuitiveeating #eattherainbow #justeatrealfood #jerf #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #paleo #primal #keto #certifiedwhole30coach #certifiednutritionist #whole30 #whole30uk

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Not ALL my meals are Instagram worthy, but they DO all have one thing in common; they’re all made up of protein, unrefined carbohydrates & healthy fats. And it doesn’t need to get any more complicated than that. ~ Keep it super simple #kiss 😘😉 ~ Pictured: flaked tuna, shredded cabbage, baby plum tomatoes, & a generous serving of avocado mayo from @hunterandgatheruk ~ #juliesays #bodysuccess #intuitiveeating #eattherainbow #justeatrealfood #jerf #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #paleo #primal #keto #certifiednutritionist #certifiedwhole30coach #whole30 #whole30uk #maywhole30

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Third times the charm...? ~ So my THIRD pulled pork dish this week was: Pulled pork on bacon & pesto sourdough from @shawshomebakery topped with @irishblackbutter , baba ganoush, mushrooms sautéed in EVOO with garlic & chili, and oven roasted tomatoes 🍅 ~ ALL the flavours, and al fresco too #winning !! ~ #juliesays #bodysuccess #intuitiveeating #eattherainbow #justeatrealfood #jerf #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #paleo #primal #certifiedwhole30coach #whole30fff #foodfreedom #whole30 #whole30uk #lifeafterwhole30

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Pulled pork FTW!! ~ One of THE most versatile proteins, pulled pork works with just about everything from roasted veg, to fried eggs, to wraps, to BA salads... ~ Pictured: pulled pork with rocket, chilli slaw, baby plum tomatoes, chopped cucumber & dried cranberries, all smothered in GF BBQ sauce 😋👌 ~ How do you like to eat yours? 🤔 ~ #juliesays #bodysuccess #intuitiveeating #eattherainbow #justeatrealfood #jerf #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #paleo #primal #certifiednutritionist #certifiedwhole30coach #whole30 #whole30uk

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Scallops have to be one of my favourite foods. They’re quick & easy to cook, they’re full of flavour and contain a whopping 42% protein per 100g ~ They’re not always the cheapest of seafoods to buy but in terms of nutritional value they provide a HUGE bang for their buck. ~ Scallops are rich in vitamin B12, Omega 3 & antioxidants which promote cardiovascular health by protecting the heart from oxidative stress, improving circulation, blood pressure & the condition of your blood, and help prevent strokes. ~ They have bountiful supplies of magnesium, iron, zinc and potassium and can reduce muscle tension, boost energy & brain power, balance hormones and help prevent inflammatory diseases such as arthritis, as well as diabetes. ~ Served here with king prawns & kabanos sautéed in coconut oil with shallots, mushrooms & almond butter on romaine with mango chutney & cauliflower rice, this was another #tastyinten 👊 ~ #juliesays #bodysuccess #intuitiveeating #eattherainbow #justeatrealfood #jerf #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #omega3 #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #paleo #primal #keto #certifiednutritionist #certifiedwhole30coach #whole30 #whole30uk #maywhole30

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It was a Carlsberg weekend of healthy movement, spending time outdoors, connecting with friends, rest & recovery, contemplation, and dining al fresco on nourishing foods that set me up perfectly for the week ahead. ~ How did you spend yours? ~ Pictured: butterflied fillet steak from Irvine’s Butchery, garlic & chilli sautéed mushrooms, roasted tomatoes, broccoli (drizzled in the sauce from the pork shoulder I slow cooked all day), Belfast kraut, and baby beetroot, with a generous blob of chilli & lime mayo from @hunterandgatheruk which didn’t disappoint (available from Irvine’s)!! ~ #juliesays #bodysuccess #intuitiveeating #eattherainbow #justeatrealfood #guthealth #probiotics #hearthealth #brainhealth #healthyfats #holisticnutrition #moveyourdna #vitamind #fatisyourfriend #nourish #foodismedicine #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #paleo #primal #keto #certifiednutritionist #certifiedwhole30coach #whole30 #whole30uk #maywhole30

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It’s not ALL about the food. ~ Vitamin D plays a huge role in our physical & mental well being, but the older and heavier we are the harder it is for our bodies to absorb and store it. And here in God’s country where we’re blessed with 40 shades of green we don’t see nearly enough sunshine. ~ Ideally we want to be spending at least 20mins (more when it’s cloudy) outside first thing in the morning to soak up Vitamin D in order to align the circadian rhythms & encourage the body to produce melatonin (the hormone required for sleep) at night. ~ Ditch the sunglasses, the long sleeves and the sunscreen during this time as those all prevent absorption. ~ If first thing in the morning doesn’t suit try getting out at the same time every day. ~ It’s the weekend, and the sun is shining. Get out there, turn your face to the light, soak up those rays and feel the shadows of your life fall behind you. ~ #vitamind #mentalhealth #melatonin #juliesays #bodysuccess #intuitiveeating #eattherainbow #justeatrealfood #jerf #guthealth #hearthealth #brainhealth #holisticnutrition #nourish #recovery #recharge #antiinflammatory #sugarsucks #healthylifestyle #paleo #primal #certifiedwhole30coach #primalliving #certifiednutritionist #whole30 #whole30uk

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Davy at Irvine’s Butchery does these fab little cuts of thick cut bacon which I roasted slow and low along with carrots, parsnips & onion, with a few generous daubs of ghee, freshly ground black pepper, cumin & nutmeg. I topped each cut of meat with a tbsp of @irishblackbutter (a blend of Armagh Bramley apples, Armagh cider & spices) rather than the usual honey and this turned out 👌👌👌 ~ Carbs have to be earned though & yesterday was a rest day so rather than fill my plate with the starchy root veg I opted for some of that fabulous Belfast Kraut and #putaneggonit (a Ram’s Island Duck Egg to be precise) then added a dollop of avocado 🥑 mayo from @hunterandgatheruk because avocado... 😍 ~ Protein, healthy fats, and unrefined carbohydrates. It really is THAT simple. ~ #juliesays #bodysuccess #intuitiveeating #eattherainbow #justeatrealfood #jerf #guthealth #probiotics #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #paleo #primal #certifiedwhole30coach #whole30 #whole30uk #maywhole30

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Waaaaay back in the day I was BIG into eating very little. I was the Queen of calorie restriction, a slave to the scales, and often ate my ‘daily allowance’ entirely in shitty food. I was sure as hell skinny, but I was miserable. ~ These days I know that rather than eating LESS I need to eat BETTER. ~ These days I know that my basal metabolic rate (the kcals I need just to ‘exist’) is 1252, and that for my activity level I need approximately a further 1125 kcals to fuel day. ~ These days though I know that not all calories are created equal, and so rather than focus on counting calories I eat foods that nourish, knowing that by making poor food choices my body will still be hungry for the specific nutrients it’s missing out on. ~ My focus now is on avoiding the processed foods and refined sugars & carbohydrates that had my mood, my appetite, my hormones, my sleep and my blood sugar on a perpetual roller coaster, and on eating an amount of satiating animal proteins, healthy fats, and nutrient dense vegetables that would easily surpass in one meal the amount of kcals I once upon a time ate in one day. ~ These days I never go hungry, and I never feel deprived. I am stronger, happier, healthier - AND I’m still wearing the same size jeans as I wore back then. ~ If your focus is on counting calories, points, or syns, I would urge you to stop now and switch your focus to eating REAL food. If you can’t do it alone I can help you. ~ Don’t eat LESS eat BETTER. ~ #juliesays #bodysuccess #intuitiveeating #eattherainbow #justeatrealfood #jerf #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #foodisfuel #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #paleo #primal #keto #certifiedwhole30coach #foodfreedom #whole30 #whole30uk #certifiednutritionist

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‘If you want the rainbow you gotta put up with the rain’ - Dolly Parton ~ Butterflied chicken breast, sautéed in avocado oil from @hunterandgatheruk stuffed with pesto, and served with a rainbow 🌈 ~ And this, my friends, is how we brighten up even the dullest of days... 👌 ~ #tastyinten ~ #juliesays #bodysuccess #intuitiveeating #eattherainbow #justeatrealfood #jerf #guthealth #probiotics #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #paleo #primal #keto #certifiedwhole30coach #foodfreedom #lifeafterwhole30

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Duck Duck Goose... ~ Duck eggs are richer in omega 3 fatty acids than their chicken counterparts. They also contain more protein and are higher in vitamin D, as well as a number of other essential vitamins such as B12, B6, A & E, and minerals such as folate, thiamin, niacin & retinol. ~ Their thicker shell also means a longer shelf life. ~ Those are all WINS in my book 💪 ~ Pictured: x2 scrambled duck eggs from Irvine’s Butchery, smoked salmon, & Belfast kraut all dusted with black pepper & turmeric 👌 ~ #juliesays #bodysuccess #intuitiveeating #eattherainbow #justeatrealfood #jerf #guthealth #probiotics #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #omega3 #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #primalliving #healthylifestyle #paleo #primal #keto #certifiedwhole30coach #whole30 #whole30uk #maywhole30

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Sun’s out, gun’s out, but hold the buns...!! ~ Carbs aren’t INHERENTLY bad, but REFINED carbs impact blood sugar and bring nothing of nutritional value to the table. ~ Hold the buns at the BBQ and stick to healthy carbs from plant sources. ~ Pictured: mozzarella & red pepper burgers from Irvine’s Butchery topped with grilled aubergine 🍆 and baba ganoush, served with garlic sautéed mushrooms, chilli coleslaw, and Belfast kraut. ~ #juliesays #bodysuccess #intuitiveeating #eattherainbow #justeatrealfood #guthealth #probiotics #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #paleo #primal #keto #certifiedwhole30coach #whole30fff #foodfreedom #whole30 #whole30uk #lifeafterwhole30

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....3-6-9 The goose drank wine, the monkey chewed tobacco on the street car line... 🎤🎼 ~ Back in the days when I was training at a Globo-gym I’d often hear the trainers recommending supplements to their clients. Whilst missing out the most obvious and common deficiencies they’d always recommend Omega 3, 6 & 9 ~ Yes, we ABSOLUTELY need healthy fats in our diet but, first of all Brian, Omega 9 is not an ESSENTIAL fatty acid because our body can make it itself so that’s a waste of your client’s hard earned cash... Then the vast majority get MORE than enough of the INFLAMMATORY Omega 6 fatty acid in their diet already, so why add more into the mix...??? ~ Omega 3 however is an ANTI-INFLAMMATORY and you need to be taking fairly equal amounts of 3 as 6 to counter-balance the inflammatory properties of the 6 so THAT’S where your focus should be. ~ Aim to regularly include foods rich in omega 3 fatty in your diet. Eat fatty fish like wild salmon, mackerel, anchovies, caviar, herring, walnuts & even chia seeds, and invest in a good quality supplement and see improved mood & brain function. ~ Pictured a salad abundant in omega 3 with crayfish, anchovies, caviar, over spinach, with cucumber, red pepper, avocado & alfalfa sprouts, drizzled generously with avocado oil by @hunterandgatheruk available from today (along with their mayos!) at Irvine’s Butchery ~ #intuitiveeating #eattherainbow #justeatrealfood #guthealth #dairyfree #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #glutenfree #nourish #foodismedicine #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #bodysuccess #paleo #primal #paleodiet #keto #ketogenic #certifiedwhole30coach #whole30 #whole30uk #primallife #maywhole30

8

9_whole_belfast_bites

The good thing about #mealprep is that you always have emergency supplies for those days you have neither the time nor the inclination to cook 😎👍 ~ The bad thing about a lack of a labelling system is that you have to completely wing it when you’re deciding on your ‘sides’ 🤦🏻‍♀️👎 ~ Thankfully today’s edition of Freezer Roulette was a winning combo 😬👌 ~ Chicken, sweet potato & spinach madras with mixed olives & oven roasted tomatoes on the side. ~ #intuitiveeating #eattherainbow #justeatrealfood #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #bodysuccess #paleo #primalliving #primal #certifiedwhole30coach #iamwhole30 #whole30 #whole30uk #maywhole30

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9_whole_belfast_bites

When I first made the switch to a more Primal way of eating, like everyone I became a little obsessed with baked goods. ~ The more I delved into the Primal lifestyle the more I realised that our ancestors would have REALLY struggled to make the kind of things I was creating purely from lack of time. I mean have you ANY idea how long it would have taken to shell & grind the amount of nuts needed for the almond flour alone? And would coconuts have been in season? And how long might it have taken to get that ‘desiccated’ consistency? Did the cocoa bean even grow in the same region...? 🤔 Needless to say it’s been a while...!! ~ Lately though I’ve been coaching people to make change, and if encouraging them to make the odd cookie with optimal ingredients to replace the frankenfoods they were consuming previously makes me a bad person then so be it. ~ ANY progress is still progress in MY book 💪 ~ Pictured: Bacon trail mix cookies. Yup, that’s bacon, 90% cacao chocolate, unsweetened dried berries, almond meal, desiccated coconut, sesame seeds, ghee & local raw honey. ~ And FYI? If you haven’t tried bacon & chocolate together then you haven’t truly lived 🥓😍👌 ~ #intuitiveeating #eattherainbow #justeatrealfood #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #healthycarbs #nourish #foodismedicine #foodisfuel #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #primallife #healthylifestyle #bodysuccess #paleo #paleoprimal #primal #certifiedwhole30coach #whole30fff #foodfreedom #notwhole30 #whole30uk #lifeafterwhole30

4

9_whole_belfast_bites

People have asked me how I don’t get bored eating the same food all week when I food prep on the weekends. ~ First of all, bored? Seriously? 🤔🙄 ~ Secondly, I rarely eat the EXACT same thing, twice in one week. There is always some element of change. ~ By preparing a mix of animal proteins & vegetable sides I’m quite easily able to mix & match, and put together a different meal. Every. Single. Time. ~ Be it a different sauce/dressing, different vegetables, or even just eggs cooked a different way, ~ That pâté I made last week? Here it is served on spelt sourdough (these slices are small Steven, plus probiotics..!! 😜), with avocado mayo from @hunterandgatheruk , home-made caramelised red onion chutney (gifted), and garlic sautéed mushrooms. ~ Variety is the spice of life 😎 ~ #intuitiveeating #eattherainbow #justeatrealfood #guthealth #probiotics #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #bodysuccess #paleo #paleoprimal #paleodiet #sourdough #certifiedwhole30coach #whole30fff #foodfreedom #notwhole30 #whole30uk #lifeafterwhole30

3

karina_magee

Rampage number two: DONE. A bunch of new obstacles this year plus cold and rain near killed me. This little team are there though to pull you through, to encourage you on the shaky rope climbs and to laugh at you when you get so stuck in mud that you have to swim your way out (yup). What are friends for?! #thathalfpipethough #beaten . @thejungleni #dreamteam #afterparty #imacelebrity #thejungleni #bodysuccess #pt #mudrun #getoutside #obstaclecourse #getoutdoors #adventure #challenges

1

9_whole_belfast_bites

Food doesn’t have to be complicated to be tasty. In fact some of my tastiest meals are the most simple. ~ Rocket & pepper salad with red onion, tomato, cucumber, avocado & blueberries drizzled in avocado oil, with a salted chilli chicken kebab from @Irvine’s_butchery and avocado mayo on the side for dipping 😋 ~ Don’t over think it. ~ What are you planning for lunch today...? ~ #intuitiveeating #eattherainbow #justeatrealfood #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #bodysuccess #paleo #primal #keto #ketogenic #certifiedwhole30coach #whole30fff #whole30 #whole30uk #aprilwhole30 #maywhole30 @hunterandgatheruk

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Weekend vibes 😎 ~ Crayfish, anchovies with dill & harissa, salami, mixed stuffed peppers, mixed olives, Belfast kraut, blue cheese, oven roasted tomatoes, carrot sticks, baba ganoush, sourdough bread with truffle oil & oregano. ~ And yes, of course there was wine, because balance... 🥂 ~ #intuitiveeating #eattherainbow #justeatrealfood #guthealth #probiotics #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #healthycarbs #nourish #foodismedicine #foodisfuel #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #bodysuccess #primal #certifiedwhole30coach #whole30fff #foodfreedom #notwhole30 #whole30uk #lifeafterwhole30

1

9_whole_belfast_bites

I’m hearing people say that they’re not keen on the idea of curd cheese, sauerkraut & cold fermented beetroot & dill soup. No idea why? 🤔😜 ~ But all is not lost. There are PLENTY of other probiotic options out there for the feint hearted... ~ Proper Greek yoghurt contains live cultures, as does a decent dairy free coconut alternative... then there are very palatable British kefirs that taste just like a liquid yoghurt. There’s also kombucha (which tastes like a fruity cider), coconut water kefir (which tastes, well, coconutty...!), and sourdough bread (spelt being the lowest in gluten). ~ All tasty, all widely available, all pictured, and all good for your gut. ~ No excuses. ~ #intuitiveeating #eattherainbow #justeatrealfood #jerf #guthealth #probiotics #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #bodysuccess #primal #kombucha #kefir #sourdough #certifiedwhole30coach #whole30fff #foodfreedom #notwhole30 #whole30uk #whole9life #9wholebites

2

9_whole_belfast_bites

Sometimes lunch really IS just ‘grab&go’ ~ Salted chilli chicken breast kebab from @Irvine’s Butchery, avocado 🥑 & this interesting bottle recommended to me by the proprietor of the Polish store when I spoke to him recently about fermented foods. ~ This is apparently a bottled version of a fermented beetroot & dill kefir soup, served cold, and based on a very traditional polish soup served by the ‘Babcia’ to their grandchildren in the summer when they came to stay in the village... ~ This could be interesting! 🤔🤢🙏 ~ #intuitiveeating #eattherainbow #justeatrealfood #guthealth #probiotics #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #foodisfuel #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #bodysuccess #primal #kefir #fermentedfoods #certifiedwhole30coach #whole30fff #foodfreedom #notwhole30 #whole30uk #lifeafterwhole30

1

9_whole_belfast_bites

Dinner last night was thrown together in ten minutes. ~ I sautéed some onion, red pepper, garlic & chilli in EVOO (yes, I use it for cooking - the Greeks have been doing it for centuries!), then added some kabanos (Polish smoked sausage a little like chorizo), a pack of courgetti/zoodles, a couple of tablespoons of pesto, and lastly threw in some king prawns. ~ Tasty in ten!! 👊👊👊 ~ #intuitiveeating #eattherainbow #justeatrealfood #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #glutenfree #soyfree #dairyfree #healthylifestyle #bodysuccess #primal #keto #ketogenicdiet #ketogenic #certifiedwhole30coach #whole30 #whole30uk #aprilwhole30 #fastfood #tastyinten

1

9_whole_belfast_bites

Organ meats are the most concentrated source of just about every nutrient, including important vitamins, minerals, healthy fats and *essential amino acids. (*when we say something is ESSENTIAL it means our body cannot produce it itself) ~ Organ meat, even from grass-fed animals, can also be very cheap. ~ So why are we not eating it? ~ In days gone by it was revered and often saved for the head of the family/tribe, or for pregnant women. These days even the traditional Irish dinner of liver & onions has become a rarity - and we’re missing out...!! ~ Organ meats are a nutritional powerhouse; a dense source of B vitamins, phosphorus, iron, potassium, iodine, magnesium, calcium, zinc, sodium and selenium. They contain the highest concentration of Vitamin D of ANY food source. They’re all rich in essential fatty acids. And all of this in a form that is easily absorbed and used by the body - and yet we choose supplements over foods in many cases. ~ Experiment a little and find recipes that work for you. Start with liver and heart. Make pâté from liver to benefit from its concentrated sources of Vitamin A & D. Ask your butcher to prepare a beef heart for you. Mix with steak pieces & slow cook a spiced stew to benefit from double the collagen & elastin of regular meat - essential for connective tissue & joint health; and the concentrated source of coenzyme Q10 which is important for cardiovascular health. ~ Offal doesn’t have to be awful 👊 ~ Pictured: home-made chicken liver pâté with avocado mayo from @hunterandgatheruk & baby plum tomatoes on romaine lettuce, with curd cheese (not Whole30), beetroot salad & alfalfa sprouts on the side. ~ #intuitiveeating #eattherainbow #justeatrealfood #guthealth #probiotics #hearthealth #brainhealth #healthyfats #holisticnutrition #omega3 #fatisyourfriend #vitamind #nourish #foodismedicine #foodisfuel #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #bodysuccess #primal #keto #ketogenic #certifiedwhole30coach #whole30 #whole30uk

3

9_whole_belfast_bites

Gut health is now known to impact the future health of a child at the time of conception, and is closely linked with fatigue, depression, thyroid issues, weight retention, bloating, skin conditions, leaky gut & other digestive issues, and degenerative diseases such as Parkinson’s & Alzheimer’s. ~ Our anti-biotic culture strips our guts of probiotics so we need to be actively replacing them and looking at ways to improve our gut flora. ~ Supplements are great but eating foods rich in probiotics is thought to be 100 times more effective. ~ Pictured are some examples of how I start my day, using fermented pickles, sourdough bread*, curd cheese* & sauerkraut. (*not Whole30) ~ What steps are you taking to improve your gut microbiome, and in turn your long term health? ~ #intuitiveeating #eattherainbow #justeatrealfood #guthealth #probiotics #brainhealth #holisticnutrition #nutrition #fermentedfoods #nourish #foodismedicine #foodisfuel #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #bodysuccess #paleoprimal #kombucha #sauerkraut #keto #certifiedwhole30coach #whole30fff #foodfreedom #whole30 #whole30uk #aprilwhole30 #lifeafterwhole30

0

9_whole_belfast_bites

On the rare occasions the sun makes an appearance in God’s country all plans are put on hold and we make the most of it. ~ This weekend the focus was on the three Gs - Gut health, Grounding, & Gin - because balance... 😎 ~ #recharge #restore #recovery #rest #probiotics #guthealth #kombucha #primallife #whole9 #pillarsofhealth #foodismedicine #vitamind #brainhealth #youarewhatyoueat #nourish #holisticnutrition #grounding #certifiedwhole30coach #foodfreedom #lifeafterwhole30 #bodysuccess

3

9_whole_belfast_bites

If I was asked to give just one piece of advice to help people ditch the cravings and improve their relationship with food it would be this: Re-think Breakfast. ~ Breakfast literally means breaking your overnight fast. Our ancestors would have happily eaten foods leftover from the night before, and eggs only became a favourite due to their availability to those who owned land. Breakfast cereals were invented as part of a Puritan diet to suppress our sexual desires and lead us away from sin - and into obesity, type 2 diabetes and cardiovascular disease... Food manufacturers saw dollar signs in the convenience of this type of breakfast and the meal soon evolved into foods that are highly engineered and designed to be craved. ~ Frankenfoods. ~ Pancakes with syrup, breakfast muffins, pastries, sugar coated cereals, & pop tarts. ~ Breakfast sets the tone for the day. Start the way you mean to go on. Opt for proteins & healthy fats. Earn your carbs. What you eat for dinner is entirely acceptable to break your fast with the next morning, and much less inclined to result in cravings, mood swings, energy crashes & faux hunger. ~ Re-think breakfast. ~ #intuitiveeating #eattherainbow #justeatrealfood #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #foodisfuel #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #bodysuccess #paleoprimal #paleodiet #keto #ketogenic #nutritionist #certifiedwhole30coach #foodfreedom #whole30 #whole30uk #aprilwhole30 #lifeafterwhole30

8

9_whole_belfast_bites

Salmon caviar salad. The alpha & the omega (3) 😜 ~ Salmon roe is rich is vitamin D & omega 3 fatty acids, and the two (both essential for brain health & mood) work together to aid absorption of the individual nutrients. One serving contains the adult RDA of vitamin B12, as well as providing vitamin A, E, B6, magnesium, iron & selenium. ~ Caviar is the term used for roe that has been salted or cured. ~ This was da bomb!! 💥💥💥 ~ It’s been a LONG time since I’ve eaten caviar and the last time it was served on wafer thin crackers so I wasn’t entirely sure how to serve it but the flavour combinations in this REALLY worked; the saltiness of the roe combined perfectly with the richness of the cold pressed virgin avocado oil from @hunterandgatheruk The other ingredients (iceberg lettuce, celery, & cucumber) provided plenty of texture without compromising flavour. ~ #intuitiveeating #eattherainbow #justeatrealfood #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #foodisfuel #youarewhatyoueat #goodmoodfood #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #bodysuccess #paleoprimal #paleodiet #omega3 #certifiedwhole30coach #whole30 #whole30uk #aprilwhole30 #keto #ketogenic #ketogenicdiet

3

9_whole_belfast_bites

Internet Life Coach: Buy yourself flowers 💐 Me: Um, do these count? 🤔 ~ Steak pieces curried with purple broccoli florets, chopped tomatoes & spinach, served with mango chutney, pickled gherkin & stuffed peppers. ~ #intuitiveeating #eattherainbow #justeatrealfood #guthealth #probiotics #hearthealth #brainhealth #holisticnutrition #fatisyourfriend #nourish #foodismedicine #foodisfuel #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #bodysuccess #paleoprimal #keto #ketogenic #ketogenicdiet #certifiedwhole30coach #whole30fff #foodfreedom #notwhole30 #whole30uk #lifeafterwhole30

3

9_whole_belfast_bites

Tonight I’m co-hosting a little health and well-being event with Jim Gordon the Head Coach at Body Success, which is the gym where I train and provide nutritional support. ~ We’ll be talking all things food, movement & mind-set so I called into my favourite Polish Supermarket to pick up samples... ~ The Eastern Europeans do an AMAZING job of including fermented foods, rich in probiotics, in their diet, alongside organ meat - a subject I’ll discuss separately. ~ Here I’ve picked up some fresh sauerkraut, freshly fermented gherkins (picked out of a bucket & paid per kilo), & curd cheese (NOT whole30). The beetroot salad doesn’t contain probiotics but it’s too awesome not to share... I also spotted a new kefir AFTER I’d paid so I’ll try that next time. ~ Be careful when buying sauerkraut & pickles to buy them from the chilled section. The jarred products are okay but will have gone through a pasteurisation process which will have killed off any good bacteria. It stands to reason then that cooking/heating these foods kills off the bacteria too - serve cold, like my heart 😜 ~ I also bought a jar of fish roe/caviar and a packet of chocolate biscuits (at the request of someone at the office 🙄) and my purchases totalled £10.06 - interestingly the biscuits were the single most expensive item after the fish roe. Clearly eating well doesn’t HAVE to cost the earth if you shop wisely 😎 ~ #intuitiveeating #eattherainbow #justeatrealfood #guthealth #probiotics #fermentedfoods #hearthealth #brainhealth #holisticnutrition #fatisyourfriend #healthycarbs #resistantstarch #nourish #foodismedicine #foodisfuel #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #bodysuccess #paleoprimal #paleodiet #keto #ketogenic #ketogenicdiet #certifiedwhole30coach #whole30fff #foodfreedom #whole30uk

2

9_whole_belfast_bites

Going through an old recipe folder and came across this fab Shashuka from @marksdailyapple that I’d saved but never made... ~ Quick, easy & really tasty too ~ Love the use of the fresh baby plums instead of tinned tomatoes 🍅 ~ Change is good!! ~ Anyone else tried any new recipes lately? ~ #intuitiveeating #eattherainbow #justeatrealfood #eattheyolk #putaneggonit #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #foodisfuel #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #bodysuccess #paleoprimal #keto #ketogenic #ketogenicdiet #certifiedwhole30coach #whole30 #whole30uk #aprilwhole30

4

kenzieduffey

“Wherever you go, no matter what the weather, always bring your own sunshine.” • • • Just three days ago, i was taking my dogs to the dog park & kayaking in my pond. Today, I’m cuddled up in a fluffy blanket with fuzzy socks trying to stay warm. I knew Ohio was bipolar but my goodness, she is on another level this season. • • • If there is one thing I’ve hated for as long as I can remember, it’s the cold. I was never one to build snowmen, have snowball fights, sled, or anything involving snow when I was younger. It was just not enjoyable for me and quite honestly still isn’t. I simply cannot function in the cold. • • • Okay, okay, i may be exaggerating, but it really is miserable for me. Whenever I feel a spot of sunlight, I feel ten times happier. (I like to call myself a plant, cause ya know-photosynthesis). However, once i started this fitness journey, I’ve found myself taking the long way to class (in the cold, mind you), just to get a couple more steps in. So clearly this whole “eating right & working out” is not only changing me physically, but also mentally. • • • As excited as i am for it to be 80 degrees, i am learning to appreciate the weather we have (even when it’s this crazy) because you can create your own sunshine in every day. #health #fitness #nutrition #motivation #sunshine #bipolarohio #bodysuccess #ohiogainzgang #keeponpushing

2

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I’m not a huge fan of starchy fruit or veg at breakfasts because I believe you should earn your carbs, but it’s good to mix it up every now & then, and these two (ok three including the blueberries) ingredient flourless ‘pancakes’ are quick and easy to throw together... ~ I literally threw two eggs & a banana in my nutribullet, blended, and cooked the mix like an omelette in some butter adding the blueberries just before I flipped it. ~ This gives a really light & fluffy consistency that looks like a pancake but tastes so much better, and is a big hit with kids. ~ I’ve served it here with a dollop of @fage_uk Total (full fat and also full of probiotics - THE BEST genuine Greek yoghurt out there if you tolerate dairy!! 👌 If not switch for @coyo_uk ), some almond nut butter & a dollop of proteinella. ~ If you make the choice to eat carb dense foods remember to add good fats to the meal to dull the insulin response. ~ What are you having for breakfast today? ~ #intuitiveeating #eattherainbow #justeatrealfood #guthealth #probiotics #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #healthycarbs #nourish #foodismedicine #foodisfuel #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #bodysuccess #paleo #paleoprimal #paleodiet #glutenfree #certifiedwhole30coach #whole30fff #foodfreedom #notwhole30 #whole30uk #lifeafterwhole30

4

9_whole_belfast_bites

Looking to add some healthy fats to your meals but not sure where to start? ~ Have you tried Tahini? ~ Popular in the Eastern Mediterranean region Tahini is made from ground sesame seeds, is richer in protein than milk & most nuts, contains heart protecting vitamin E, B vitamins that boost energy & brain function, and contains magnesium, calcium & iron - all important minerals. It’s also versatile and can be used in both sweet AND savoury dishes. ~ Those sesame seeds pack a mean nutritional punch 👊 ~ Yesterday for lunch I made a salad of arugula, iceberg lettuce, cucumber, celery & tuna, and then topped it with THREE healthy fat sources - half an avocado, a generous drizzle of cold pressed extra virgin avocado oil from @hunterandgather , and a tbsp of @cypressafoods tahini. I added some freshly squeezed lemon & dug in 👌 ~ Now if someone could just remind me to get a new jar in my shopping this weekend that’d be great thanks...!! ~ What healthy fats are you adding to your diet? ~ #intuitiveeating #eattherainbow #justeatrealfood #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisphat #fatisyourfriend #embracethefat #nourish #foodismedicine #foodisfuel #glutenfree #dairyfree #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #bodysuccess #paleo #paleoprimal #paleodiet #keto #ketogenicdiet #ketogenic #certifiedwhole30coach #whole30 #whole30uk

1

9_whole_belfast_bites

I didn’t fancy any of the food I had prepped last night and really didn’t want more eggs... ~ So, I picked up a couple chicken breasts & some bacon, fresh cream & cabbage, and threw this together with some other staples I had in the house already. ~ Eating well doesn’t have to be complicated. This was on the table in 20mins - including the time it took the oven to warm up - thats just as quick as any TV dinner. ~ Learn to think OUTSIDE of the box people. See what I did there...? 😎 ~ #intuitiveeating #eattherainbow #justeatrealfood #hearthealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #nutritionist #foodismedicine #foodisfuel #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #bodysuccess #paleo #paleoprimal #paleodiet #keto #ketogenicdiet #bacon #certifiedwhole30coach #whole30fff #foodfreedom #notwhole30 #whole30uk #lifeafterwhole30

0

kenzieduffey

Feeling confident & more importantly.... STRONG💪🏼 • • • In the past, when i “attempted” to work out & eat healthy, i never had the motivation to continue (hence why I’ve “started” over). But now I’m finally seeing results- physically & mentally. • • • I remember spending hours on the internet looking up “how to get motivated to work out” or “how to eat healthy” etc. & you know what I could have been doing with my time? I should have been in the gym trying out new workouts, dancing, walking, running.. something!! Now I’m finally learning how to have proper form, how my body reacts to certain foods, & my strengths/weaknesses in the gym. • • I’ve yet to “dread” going to the gym because of how fantastic i feel. I know that those days are bound to come, but until then I’ll keep pushing myself harder and harder everyday.• • • Do what makes you happy & what makes you feel good, because in the end, that’s all that matters. 👊🏻• • #health #fitness #happy #motivated #gymlife #nutrition #wellness #bodysuccess

0

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5

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Nice wee find on sale in @marksandspencer Might be a clearance item so don’t wait around... ~ #glutenfree #soyfree & #dairyfree this is nice & creamy with a good kick from the chilli. Loving the idea of the cinnamon in there too. I add cinnamon to ALL my hot dishes for its anti inflammatory properties... ~ Dark #chocolate is rich in antioxidants & may improve blood flow and lower blood pressure. It’s thought to raise HDL & protect LDL from oxidation. It’s also heart protecting & may help improve brain function 🤓 ~ This one is slightly lower in cocoa content than I’d like and sugar is sugar is sugar people whether its unrefined or not 🙄 But a few square would be perfect with a nice glass of red, or with a smooth dark coffee 😎👌 ~ #intuitiveeating #eattherainbow #justeatrealfood #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #healthycarbs #nourish #foodismedicine #foodisfuel #youarewhatyoueat #wholefoods #antiinflammatory #healthylifestyle #bodysuccess #paleo #paleoprimal #paleodiet #certifiedwhole30coach #whole30fff #foodfreedom #notwhole30 #lifeafterwhole30

1

9_whole_belfast_bites

This week I received my delivery of this amazing new avocado mayo from @hunterandgatheruk ~ I’ve been making my own mayo for a few years now and switch the oils up a bit to vary the flavour (usually some combo of coconut oil with either walnut, avocado or macadamia if I’m feels REALLY flush... NEVER EVOO because EVOO mayo is🤢), but I’ve never used ONLY avocado because everyone who thought they knew about making mayo said the flavour would just be too strong. Well it turns out they know jack sh*t. ~ This mayo was A-MAYO-ZING 👌 ~ And it’s made from quality ingredients with ZERO nasties. And a little goes a long way. And I’ll definitely be buying it again. ~ Avocados contain twice the potassium of bananas, have almost zero natural sugars, are full of healthy monounsaturated fats, are high in fibre keeping you fuller for longer, and have the highest concentration of brain protecting antioxidants of any fruit or vegetable. ~ Eaten here on what might otherwise be a boring tuna salad with a sprinkle of magic dust; aka smoked dulse from @northcoastsmokehouse all washed down with a glass of orange @sanpellegrinofruitbeverages 😎 ~ #intuitiveeating #eattherainbow #justeatrealfood #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #foodisfuel #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #bodysuccess #paleo #paleoprimal #paleodiet #keto #ketogenicdiet #glutenfree #dairyfree #certifiedwhole30coach #foodfreedom

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A lot of people struggle with getting enough veg into their meals, and restricting their consumption of refined carbs. ~ Rather than trying to manoeuvre their way round complicated new recipes my advice is always to tweak their old favourites. ~ And on *that* note, in today’s edition of ‘Pimp my Food’ I’ve cooked up an old favourite of my own..... ~ Kedgeree (aka khichuri) is a traditional British Colonial breakfast* dish made with curried rice, flaked fish (usually smoked haddock), hard boiled eggs & butter or cream. ~ In my version I swapped butter for ghee (making it dairy free), boiled rice for riced cauliflower (packing in nutrients whilst avoiding the blood sugar spike experienced by many from rice), and subbed smoked kippers for the haddock (because kippers 😍). I added my own little blend of turmeric, ginger, cumin, chilli flakes, garlic, & curry powder, and added chopped mushrooms & spring onions just to add to the nutrients, flavours and textures. ~ This was quick, cheap & easy, on the table in less than 15mins, and did not disappoint 👌 ~ *also suitable for brunch, lunch, dinner or supper ~ #intuitiveeating #eattherainbow #justeatrealfood #hearthealth #brainhealth #healthyfats #holisticnutrition #pimpmyfood #fatisyourfriend #healthycarbs #nourish #foodismedicine #foodisfuel #glutenfree #dairyfree #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #bodysuccess #paleo #paleoprimal #paleodiet #keto #ketogenicdiet #certifiedwhole30coach #foodfreedom #whole30

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I’m off work for the week, have done little to no food prep, am doing a lot more socialising than usual and this is how I roll... ~ Crispy Portavogie langoustines with pickled carrot & fennel, chilli & garlic dip, parmesan fries ~ Was it worth it (& we’re talking in terms of gluten/dairy etc here)? Absolutely. ~ Did I eat it all? Nope. I ate just over half. That fried food & gluten combo bloats me, and gone are the days where I’ll force food into me just because it’s there. Although I DID eat the salad off everyone else’s plates because #eatyourgreens ~ Yes, those langoustine were oh SO tender, & the saltiness of the Parmesan fries somewhat addictive - hand to mouth, mindless eating addictive, but this is my food freedom. ~ I control what I eat. It doesn’t control me. ~ Does food control you? If so, I’m here to help... ~ #intuitiveeating #eattherainbow #justeatrealfood #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #foodisfuel #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #bodysuccess #certifiedwhole30coach #whole30fff #foodfreedom #notwhole30 #lifeafterwhole30

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Generally I try to get my protein from animal sources and only use powdered protein when I’m buying food from the protein bakery. ~ A lot of people struggle to get enough protein at each meal though, and a great whey 😉to get around that is by making something like these protein pancakes which are also a good alternative for those fed up with eggs for breakfast. ~ Use a good quality protein powder (this one is QNT Light Digest Whey) without the added nasties, mix with eggs, a GF flour & nut milk and when you’ve got a good batter consistency you’re good to go. ~ These ones are lemon macaroon flavour with chocolate chips, and I’ve served them here with #proteinella You can mix it up depending on which flavour of powder you use & whether you opt for sweet or savoury sides... ~ How ‘bout blueberries, coconut yoghurt & bacon for instance? Or grilled tomatoes, mushrooms & bacon...? Hmmm bacon 🥓 ~ #intuitiveeating #eattherainbow #justeatrealfood #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #healthycarbs #nourish #foodismedicine #foodisfuel #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #bodysuccess #paleo #paleoprimal #paleodiet #certifiedwhole30coach #whole30fff #foodfreedom #notwhole30 #lifeafterwhole30

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The egg symbolises new life ~ I’m not sure where the chocolate ever came into it but these fabulous #glutenfree #refinedsugarfree raspberry ruffle protein cheesecake eggs are proof that Easter doesn’t have to mean falling face first into a vat of cheap chocolate 😎 ~ Happy Easter 🐣 ~ #intuitiveeating #eattherainbow #justeatrealfood #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #healthycarbs #nourish #foodismedicine #foodisfuel #youarewhatyoueat #antiinflammatory #sugarsucks #healthylifestyle #bodysuccess #paleo #paleoprimal #paleodiet #certifiedwhole30coach #whole30fff #foodfreedom #notwhole30 #lifeafterwhole30

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I may be smiling but @nikko_nakai ‘kicked’ my butt today!!😉 . . . First kick boxing class & oddly enough, i enjoyed every second of it. Just need to work more on my form. 🤣. . . Thanks for having us today! Can’t wait to do work with you!! I’ll be back soon for another kickbutt workout! #omnifightclub #fitness #health #bodysuccess #fighttoughfitness #punsfordays

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I’ve been feeling like a bit of a fraud lately. When my #whole30 peeps (or others transitioning to #Paleo or even those just looking for healthier options) have been asking about replacements wraps I’ve been suggesting lettuce leaves but I’d never actually tried them myself. ~ Well, that’s not the case any more 😎 ~ Yesterday I cooked up a smokey bourbon chicken kebab from Irvine’s Butchery and used it to make two lettuce wraps. I added an Apple, walnut & celery slaw, cucumber, avocado, and some sliced baby plum tomatoes... ~ I ‘wrapped’ the filling just like I would a regular fajita and this is the result. Admittedly I ignored my own fajita wrapping advice of not over filling so the wrapping wasn’t perfect, but these tasted good...!! 👌 ~ This time I used icerberg, next time I’ll try a sturdier leaf like maybe steamed cabbage. ~ Either way, learn to think outside the box people!! ~ Pictured: one wrap cut in two (the second one wasn’t just so IG worthy! 😳😂 ~ What’s in your lunch bag today? ~ #intuitiveeating #eattherainbow #justeatrealfood #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #healthycarbs #nourish #foodismedicine #foodisfuel #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #bodysuccess #paleoprimal #paleodiet #keto #ketogenic #certifiedwhole30coach #whole30fff #foodfreedom #lifeafterwhole30

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