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When the temperatures drop its time to reach for comfort food, and there’s nowt more comforting than this #glutenfree, #dairyfree chowder, topped with crispy dry cured bacon and sprinkled with smoked dulse 😋 ~ You’ve heard of a hug in a mug, right? Well, this is like a hot date on a plate... or a whole (food) goal in a bowl... or a.... nah, I’m done 😂 ~ Chowders are a great one pot way to get some #omega3 fatty acids on board, and still feel like you’ve had a meal of substance; and also a great way to include a wide variety of vegetables. This one has carrot, parsnip, celery, leeks, cauliflower & potato 👌🏼 ~ What are some of your favourite comfort foods? ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #jerf #eattherainbow #guthealth #hearthealth #brainhealth #healthyfats #fatisyourfriend #holisticnutrition #nourish #foodismedicine #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #primal #keto #bangorbythesea #whole30certifiedcoach #certifiednutritionist

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Lately I’ve become increasingly disillusioned by the poor quality & often questionable ingredients used in so-called healthy foods. ~ Lately I’ve been working on a few recipes of my own using local produce where possible, but top quality ingredients at all times. ~ Lately I came up with these👌🏼 ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #jerf #eattherainbow #guthealth #hearthealth #brainhealth #healthyfats #fatisyourfriend #holisticnutrition #nourish #foodismedicine #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #primal #keto #bangorbythesea #glutenfree #dairyfree #soyfree #whole30certifiedcoach #certifiednutritionist

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Here’s a dish I like to call ‘Greens, with Envy’ 😎 ~ Courgette/Zucchini noodles, with chocolate chilli, topped with home made guacamole. ~ Complete proteins, a diverse range of carbs, healthy fats, & probiotics from foods (in this case I’d Kombucha on the side). ~ It’s not rocket science 🚀 ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #jerf #eattherainbow #guthealth #hearthealth #brainhealth #healthyfats #fatisyourfriend #holisticnutrition #nourish #foodismedicine #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #primal #keto #bangorbythesea #whole30certifiedcoach #certifiednutritionist

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So one of yesterday’s ‘take homes’ with regard to building meals was that diversity is key to a healthy gut. Fill your plate with proteins, healthy fats, and a wide variety of fibrous vegetables providing prebiotics. And consume probiotics from foods rather than from capsules. ~ I think all is good in dis particular hood 😎👌🏼 ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #jerf #eattherainbow #guthealth #hearthealth #brainhealth #healthyfats #fatisyourfriend #holisticnutrition #nourish #foodismedicine #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #primal #keto #bangorbythesea #whole30certifiedcoach #certifiednutritionist

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Some of the food from yesterday’s #goodmoodfood event 👌🏼 ~ As a fairly primal eater it was a tad carb dense for me and not an animal protein in sight, but it has to be said, it was all very VERY tasty 😋 Although my gut was certainly struggling a bit yesterday evening 😕 ~ Lots of take home messages surrounding the gut microbiota and it’s influence on mental health, disease, and metabolic syndromes. Lots of great info on probiotics, prebiotics, bioresonance, and faecal microbiota transplants, but I’d like to take time to marinate my thoughts before sharing. ~ It was mentioned, of course, that the Mediterranean diet is one of the healthiest in the world with just the right combination of proteins, healthy fats, unrefined carbs, and probiotics. But sure I’ve been telling y’all that for years 😎 ~ N E way.... Happy FriYay!! ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #jerf #eattherainbow #guthealth #hearthealth #brainhealth #healthyfats #fatisyourfriend #omega3 #holisticnutrition #nourish #foodismedicine #feelgoodfood #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #primal #keto #bangorbythesea #whole30certifiedcoach #certifiednutritionist

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Today I will mostly be attending .... 😎 ~ With all of the latest research pointing towards the Gut-Brain connection, the onset of conditions such as Parkinson’s, depression, and the future health of a child at the time of their conception, gut health has never been so important, and the expression ‘Go with your gut’ so apt. ~ What are you doing to protect yours? ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #jerf #eattherainbow #guthealth #hearthealth #brainhealth #probiotics #prebiotics #fermentedfoods #holisticnutrition #nourish #foodismedicine #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #primal #keto #bangorbythesea #whole30certifiedcoach #certifiednutritionist

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9_whole_belfast_bites

Lack of sleep getting to you...? D’ya think it might be anything to do with all that bright (artificial) light?? 🤔 ~ You’d be right. ~ Excess screen time, hours on end spent indoors with artificial lighting, games consoles, scrolling endlessly through social media, the blue light emitted from radio alarm clocks, tea/coffee makers etc in the bedroom stimulate the brain thereby preventing sleep. Lack of sleep effects the hormones. Unbalanced hormones effect the weight 🤓 ~ What can you do? Well, we can learn *something* from the Gremlins by cutting down on the bright light for starters 👍🏼 ~ Also, turn off any screens (TVs, computers, tablets, laptops, smartphones - and activate night mode, games consoles etc etc) for at least an hour before bed. Remove any devices (alarm clocks, charging stations etc) emitting blue light from your bedroom, dim the lights in your living area to mimic sunset, or better yet use candles, spend regular time outdoors preferably early in the morning, have a regular bed time and wake up time - even on weekends... And you’ll find that all of these simple changes will help realign your body’s circadian rhythm affording you better quality sleep 😎 ~ Sleep solves everything 👌🏼 ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #jerf #eattherainbow #guthealth #hearthealth #brainhealth #healthyfats #sleephygiene #circadianrhythm #rest #recovery #holisticnutrition #nourish #foodismedicine #wholefoods #antiinflammatory #healthylifestyle #primal #keto #bangorbythesea #whole30certifiedcoach #certifiednutritionist

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Have I talked before about the importance of healthy fat in our diet? Wait, who am I kidding? Of course I have, but let’s run over it all again for the newcomers shall we? 🤔 ~ Healthy fats are an essential part of our diet. When something is classed as ‘essential’ it means that we have to get it from food because our body can’t produce it itself. So in terms of healthy fats they’re referred to as ‘essential fatty acids’. ~ These fats (such as omega 3 which we can find in abundance in fish) promote brain health, and are responsible for brain development from as early as conception. Fatty acids are also necessary for the transportation of fat soluble vitamins around the body, and provide a steady source of fuel. So a diet LOW in fat will impact brain health (& in turn mood), vitamin absorption, and energy levels. ~ However, diets low in refined carbohydrates and higher in healthy fats are shown to impact positively on speech and behavioral issues in young children; and help with fighting cancers, Alzheimer’s, Type 2 diabetes, Metabolic Syndrome and much much more 🤓 ~ FAT is PHAT 😎 ~ We need to turn our backs on the low fat, low calorie, diet culture. We need to ditch the convenience meals and quick fix diet plans, the meal replacements & slim teas and get back to eating real, whole, healthy foods - meals composed of protein, carbohydrates, and healthy fats. ~ Take charge in the kitchen and take charge of your life. ~ Pictured: King prawn Thai red curry with mange tout, water chestnut & red chilli on butternut squash noodles, sprinkled generously with smoked dulse. Prawns are an excellent source of high quality protein and rich in heart & brain healthy omega 3 fatty acids👌🏼 ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #jerf #eattherainbow #guthealth #hearthealth #brainhealth #healthyfats #fatisyourfriend #omega3 #holisticnutrition #nourish #foodismedicine #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #primal #keto #bangorbythesea #whole30certifiedcoach #certifiednutritionist

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When people tell me they don’t like vegetables I always ask how they’re cooking them. ~ The Greeks have a phrase they use to describe the British which translates literally as ‘Water Boiled’ - and its based on the fact that we historically boil the life out of everything we cook, and make everything taste bland. ~ Roasting vegetables in some oil/fat (duck or goose fat for instance, or even well sourced lard...) caramelises the natural sugars in the vegetables and really enhances the flavour. I tend to roast pretty much ALL of my veg, even if I’m adding them to a soup 🤓 ~ Soups are a great way of introducing more vegetables to your diet and, when served along side a protein as pictured, make for a truly nourishing & comforting meal, particularly as the nights draw in. ~ I realise it looks like this plate clearly didn’t get the ‘eat the rainbow 🌈 ‘ memo 🤔🙄🤦🏻‍♀️😂 but believe it or not there is in fact broccoli, leeks, red peppers, onion, garlic, green chillis, aubergine & mushrooms in this meal 👌🏼 ~ Your challenge this week, should you choose to accept it, is to try roasting one type of vegetable that you *think* you dislike to see if it doesn’t taste a whole lot better.... 😎 ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #jerf #eattherainbow #guthealth #hearthealth #brainhealth #healthyfats #fatisyourfriend #nourish #holitisticnutrition #foodismedicine #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #primal #keto #glutenfree #bangorbythesea #whole30certifiedcoach #certifiednutritionist

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Spotted at @lidlni 👌🏼 - If you REALLY REALLY (really?) need something to snack on then there ARE some good choices out there. (But only after you’ve checked in with yourself... ‘Am I hungry? Or is it just a habit?’) ~ These vegetable crisps are a good option. Just root veg, sea salt & sunflower oil. I’m not a huge fan of plant based oils - I mean think about it... how hard must it be to extract oil from a plant, right? 🤔 But, hey, it’s not the end of the world if it’s an occasional thing. ~ ⚠️⚠️⚠️ Approach with caution. These are VERY addictive and VERY easy to over eat, hand to mouth, without so much as a second thought, and this is a BIG bag. ~ My advice? Lay down the law. Portion them out. Stick to your guns. ~ Also great in a salad 🥗👍🏼 ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #jerf #eattherainbow #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #glutenfree #foodismedicine #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #primal #paleo #bangorbythesea #whole30certifiedcoach #certifiednutritionist

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Holistic nutrition is not just about food. It’s about healthy movement, spending time in our natural environment, stress management, quality sleep & social connections to name but a few. ~ A 7.5k coastal walk taking in the sunrise with a group of friends ticks ALL of those boxes and it’s how a group of us have been starting our days lately - getting the lactic acid flowing, filling our lungs with sea air, listening to the lapping of the waves, greeting fellow early morning walkers/swimmers, weathering the sun, wind & rain, offering our words of wisdom to one another, and putting the world to rights 🌍 ~ Not all of us can make it every day but each one of us has commented individually about how the walks are both calming and uplifting, tiring and energising, and how we miss the social interaction on the days that we’re absent 😎 ~ Spending time outdoors first thing in the morning is known to help re-align our circadian rhythms, rebalance our hormones, and provide us with the opportunity to absorb sunlight & produce Vitamin D (a natural mood booster) which in turn encourages the production of melatonin, the hormone required for sleep 🤓 ~ A simple walk ticks the boxes for healthy movement, time in our natural environment, stress management, quality sleep & social interaction ✅ ~ What one simple ‘step’ can you take to improve your overall health? 🤔 ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #jerf #eattherainbow #hearthealth #brainhealth #vitamind #moveyourdna #gooutdoors #holisticnutrition #nourish #activerecovery #foodismedicine #antiinflammatory #healthylifestyle #primal #keto #bangorbythesea #whole30certifiedcoach #certifiednutritionist

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maria_dakoutrou

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My chocolate covered nuts (or Belfast Bites? 🤔) got an upgrade. ~ These are v2, and they’re bigger & taste better than before. Still plenty of room for improvement though, and maybe a new ingredient or two, but they’re getting there 😎 ~ They say that mighty oaks from little acorns grow. I guess we all have to start somewhere.... 😉 ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #jerf #eattherainbow #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #primal #keto #bangorbythesea #glutenfree #dairyfree #whole30certifiedcoach #certifiednutritionist

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The reason behind the leftover spinach & cream cheese ‘sauce’ was THIS creation which was part of this week’s #foodprep ~ The timing of this comforting one pot dish was perfect as the good weather seems to have completely deserted us, and there’s a noticeable drop in temperature. ~ Spinach & cream cheese stuffed mushrooms with chicken breasts (yes, they’re in there somewhere!) in a rich tomato sauce, sprinkled generally with Parmesan. ~ Not Whole30? Not ‘Paleo’? Not the end of the world... 😉😎😋 ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #jerf #eattherainbow #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #primal #keto #foodfreedom #bangorbythesea #whole30certifiedcoach #certifiednutritionist

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That duck though...!! 👌🏼 ~ I am by no means an expert in the kitchen but, just as in life, I refuse to be intimidated by the unknown. ~ The only way to learn is through trial and error and I’ve made enough bad meals over the years to have learned a thing or two about spice combinations, alternative ingredients, & adapting recipes for the slow cooker or instant pot; or just adapting recipes, full stop. ~ I’m not sure why I thought duck was beyond my expertise, but I’m glad I took myself out of my comfort zone and gave it a try. ~ When you take control of your health you have to take back control in the kitchen, and if you’re not making mistakes then you’re not learning. ~ What foods intimidate YOU in the kitchen? And what can we do together to help you over those hurdles? ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #jerf #eattherainbow #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #primal #keto #bangorbythesea #glutenfree #whole30certifiedcoach #certifiednutritionist #whole30

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Just as some of the best nights out are the spontaneous ones, some of the best meals are the ones you piece together completely by accident; or by the need to make room in the freezer 😂 ~ That’s *kind of* how this one came together... a combination of fast approaching ‘use by’ dates, a lack of freezer space, and an over estimation of just how much spinach & cream cheese one needs to stuff four large mushrooms 🤦🏻‍♀️ ~ The butternut squash noodles were sautéed in coconut oil, the bacon chop ( from @irvines_butchery_bangor ) was cooked in the oven in a little avocado oil and a random combo of hot spices, and the spinach & cream cheese sauce was made by blanching the spinach in boiling water and blitzing it in the nutribullet with cream cheese, garlic & chilli then heated gently over a low flame. ~ The mix of flavours and textures was reminiscent of the carbonara that smelled so good but made me suffer so badly in the summer and so I’ll definitely be making (& tweaking) this again. ~ All of the pleasure. None of the pain 👌🏼 ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #jerf #eattherainbow #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #primal #keto #bangorbythesea #whole30certifiedcoach #certifiednutritionist

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Duck, duck, goose 🦆 ~ Picked up these duck breasts on offer in @sainsburys today and since I like duck served pink I thought I’d stick to a theme and serve them with some kind of a beetroot dish. ~ Duck is a great lean protein comparable to chicken & turkey in terms of fat, and an excellent source of selenium, an essential mineral - meaning it MUST be obtained through food - cancer fighting, important for thyroid function and the precursor to glutathione which plays a key role in maintaining a healthy body. Since duck is a red meat it also contains higher amounts of iron than other poultry 💪🏼 ~ Beetroot is rich in potassium, manganese, and folic acid. It is also cancer fighting, heart protective, and is thought to help lower blood pressure, boost the metabolism & may slow the progress of dementia. ~ Beetroot greens are not to be sniffed at as they are rich in calcium, iron and Vitamins A & C & may boost your immune system 👌🏼 ~ The plan is to pan sear the duck then roast it for about 10mins or so to keep it pink & tender. The beetroot I’ll make into some kind of a warm salad... 🥗 ~ Pics to follow, although if it’s a failure we’ll never speak of it again 🤔🤦🏻‍♀️😂 ~ What’s on YOUR menu for this evening? And keep it clean people....! 😜 ~ #juliesays #9wholebites #selenium #bodysuccess #intuitiveeating #jerf #eattherainbow #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #primal #keto #bangorbythesea #whole30certifiedcoach #certifiednutritionist #whole30

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body_success39

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Me: Meal prep! Meal prep! Meal prep! Fail to prepare, and prepare to fail! Respect my authoritay......!! 🤓 Also me: Yeah, but how bout we just ‘wing it’ today, m’kay...? 🤔 ~ Chicken wings, & thighs with the skin on, are a great way to include healthy fats in your diet without even having to think about it. Plus they taste great, can be cooked without much effort, work brilliantly for social gatherings, and the kids love them too. ~ See, sometimes it’s cool to just ‘wing it’ 😎 ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #jerf #eattherainbow #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #primal #keto #bangorbythesea #whole30certifiedcoach #certifiednutritionist

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They ain’t pretty, but they taste pretty damned good 😋👌🏼 ~ Chocolate covered Brazils & Macadamias, with a little bit of spice, cos who doesn’t like a bit of spice in their life...? 😜 ~ These are [clearly] a very basic prototype but I’m already planning the upgrade in my head so watch this space as they may be the start of something big 😎 ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #jerf #eattherainbow #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #primal #keto #homemade #bangorbythesea #whole30certifiedcoach #certifiednutritionist

5

maria_dakoutrou

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9_whole_belfast_bites

I’ve said it once, I’m saying it again, and I’ll KEEP saying it til I’m blue in the face if that’s what it takes for you guys to take it onboard: Build your meals with protein, carbs, probiotics & healthy fats. Eat the rainbow. Stat. ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #jerf #eattherainbow #guthealth #hearthealth #brainhealth #probiotics #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #primal #keto #bangorbythesea #whole30certifiedcoach #certifiednutritionist

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Lovin’ these little tubs I spotted in @sainsburys yesterday. I’m big on the umami; And hot & fiery? Well, if you’ve got it flaunt it, right? 😜 ~ Even the simplest of foods can easily be given a little je ne sais quoi with a sprinkling of this kind of magic dust. ~ Keep it real folks. Keep it super simple #kiss ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #jerf #eattherainbow #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #primal #keto #bangorbythesea #whole30certifiedcoach #certifiednutritionist

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Probably NOT how most people imagine a packed lunch, am I right? 🤔 ~ ✅Packed with colour ✅Packed with flavour ✅Packed with healthy fats ✅Packed with probiotics ✅Packed with protein ✅Packed with nutrients ✅Packed with all of the elements essential for optimal health, and a focused mind. ~ It ‘packs’ quite a punch. ~ What kind of a nutritionial punch does YOUR lunch pack? ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #jerf #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #eattherainbow #fatisyourfriend #nourish #foodismedicine #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #primal #keto #certifiedwhole30coach #certifiednutritionist

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People are ALWAYS asking me about Nakd products, and to be honest although I’ve picked a few of the bars up & read the labels a gazillion times I’ve always set them back down again. ~ Fast forward to this week when I’d a hankering for (proper) chocolate (NOT chocolate FLAVOURED) Brazil nuts when I happened upon these and thought ‘What’s the worst that could happen?’ 🤔 ~ Ingredients wise these don’t look particularly bad at first glance, but people, really?? 44g sugar per 100g??? 🤔😱🤦🏻‍♀️ Consider that anything over 22g per 100g is considered high and you’ll understand why I keep setting these purportedly ‘healthy’ things back down again. BUT in the spirit of helping you find your #foodfreedom this time I thought I’d give them a go. ~ The verdict? Yeah, no. these are absolutely not for me. Not for a ‘treat’ (I’m not a dog 🐶) and certainly not for an emergency. They have a kind of a pasty, gritty consistency with a sweet & sickly after taste that made me want to 1. vomit, and 2. very quickly eat something salty, or sour/pickled to rebalance/cleanse my palette. ~ Are these a good option for YOUR food freedom? Um... Ok, so I always encourage people to experiment when it comes to their food freedom. What works for me won’t necessarily work for you, right? But in this case I’d encourage you to spend your money on real food, but ooooh isn’t the packaging pretty...? 🙄 ~ Oh, and I never did get those proper chocolate covered Brazil nuts so I’ll be making my own this weekend with ACTUAL chocolate... 👌🏼 ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #jerf #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #nourish #foodismedicine #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #primal #bangorbythesea #eattherainbow #whole30certifiedcoach #certifiednutritionist

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Coffee is not my friend. Ok, that’s not *strictly* true. INSTANT coffee is not my friend. Neither is corn. Nor oats. And, arguably, casein, which is why I stick primarily to butter and thick cream when I go down the dairy route. ~ Corn, oats, casein and instant coffee are all foods which cross react with gluten, meaning the body sometimes mistakes them for gluten and so puts up its defences as if it WERE gluten in those sensitive to gluten causing the same auto immune response 🤓 ~ One of the easiest switches I’ve made in my diet (& have recommended to many others with positive results) is subbing instant coffee for PROPER coffee. ~ Yes, I know instant coffee is ‘convenient’ but when I changed jobs recently and found myself out of range of a decent coffee shop I found a new appreciation for this amazing one person combo-cafetière/travel cup from @bodum meaning I have PROPER coffee, in the workplace, in an instant 😎 ~ Now let’s be clear here. I am NOT coeliac, but through self experimentation I know that I AM gluten intolerant. And if you have removed gluten from YOUR but are still experiencing symptoms you *might* want to experiment by removing these cross reactive foods too 👍🏼 ~ And let’s face it, if you’re still drinking that sad excuse for proper coffee I’m not even sure we can be friends 😜 ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #jerf #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #nourish #foodismedicine #wholefoods #antiinflammatory #healthylifestyle #primal #keto #bangorbythesea #glutenfree #coffeekick #whole30certifiedcoach #certifiednutritionist

4

brit_tinie

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Ok. I get it. Not *everyone* WANTS to do #foodprep on a Sunday. Not everyone has the time. And to be fair I’d too much else going on that I didn’t have time myself this weekend 😏 ~ Sooooo I came home from work last night, had a rummage in my cupboards, and figured I’d make some kind of veg rich, egg-y, cheesey ground beef dish (aka winging it), and as you can see from the pics that’s exactly what I did ⬆️ ~ I chopped a HUGE load of mixed veg & sautéed it all in a little avocado oil, browned 500g ground beef and added that to the veg, added chopped chilli, chopped garlic, salt & pepper, oregano, paprika & cumin, and a tin of chopped plum tomatoes. I gave it all a good stir to combine, added four whisked eggs and a handful of mature cheddar and cooked it in the oven for 20mins or so (while I got the packed lunches ready for the next day) til the eggs set & the cheese browned, then allowed to cool before slicing & serving. ~ Job done 👊🏼 ~ No meal prep? No problem 😎 ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #jerf #eattherainbow #guthealth #hearthealth #brainhealth #healthyfats #fatisyourfriend #nourish #holisticnutrition #foodismedicine #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #primal #keto #bangorbythesea #whole30certifiedcoach #certifiednutritionist

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You’ve heard the rule ‘Never shop when you’re hungry’ right? Anyone know if the same applies to choosing nail colour? 🤔 Asking for a friend... 😜🤦🏻‍♀️😂 ~ N..E..way..... are you struggling to make the switch from milk chocolate to dark chocolate in your effort to cut out sugar? My kids LURVE a Lindor Moment (& who’d blame them? 🤔) but if we take those out of the equation they quite happily munch on these. It took them a bit of getting used to, but I persisted, and you should too 😋 ~ Start out with maybe 60% cocoa content and allow your taste buds to become accustomed to the slightly bitter taste, and then JUST when you reach your new comfort zone up the ante a little until, finally, you’re in the 100% brigade, or thereabouts 👌🏼 ~ ‘Life begins at the end of your comfort zone.’ Neale Donalde Walsch 😎 ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #jerf #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #primal #keto #bangorbythesea #chocolate #whole30certifiedcoach #certifiednutritionist

2

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Finally ‘cracked’ (see what I did there?) open those little veggie squares from @innate.food for the pâté & houmous on a #bankholiday sharing platter and they were so amazing that I didn’t actually want to share...!! 😱🤦🏻‍♀️😂 ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #jerf #guthealth #hearthealth #brainhealth #healthyfats #sharingiscaring #holisticnutrition #fatisyourfriend #nourish #foodismedicine #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #primal #keto #bangorbythesea #whole30certifiedcoach #certifiednutritionist

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New to the primal/Keto lifestyle? Just starting out on your journey to better health? Dipping your toes in the grain free world? The thought of a Sunday morning bacon butty got you all agitated? ~ Stay strong. ~ This too shall pass 😎 ~ Happy Sunday! ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #jerf #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #nourish #foodismedicine #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #primal #keto #bangorbythesea #grainfree #whole30certifiedcoach #certifiednutritionist #sundayfunday

2

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9_whole_belfast_bites

Results day yesterday for the first born which meant a celebration dinner last night. ~ To coin a t’internet phrase I particularly hate #theboydidgood as did the chef at @jamaicainnbangor with this oven roast Barbary duck breast served pink, with butternut squash and sweet potato mash, fine beans, buttered spinach and finished with a rich pan jus 👌🏼 ~ Eating out doesn’t have to result in a nose dive into refined and highly processed foods. ~ Well done that man. And well done the first born too 😎 ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #jerf #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #primal #keto #bangorbythesea #winnerdinner #whole30certifiedcoach #certifiednutritionist

3

9_whole_belfast_bites

I’m ALL about the food prep, but I’m also all about the BALANCE so when I found out that Davey @irvines_butchery_bangor has 100% beef meatballs in a #glutenfree #dairyfree & #soyfree tomato and chilli sauce I was ALL OVER IT. ~ Short on time? Call in & Davey will sort you out. He’s good like that. Meal prep done for you. No excuses. Just heat in the oven & serve with your vegetable side of choice 👌🏼 ~ Served here with zoodles - or courgetti, depending on which side of the Atlantic you live on - or as I like to call them ‘Why the feck did I not just get cauli-rice?’ 😏🙄🤦🏻‍♀️😂 ~ The key to success? Keep it real. Keep it super simple... 😎 ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #jerf #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #wholefoods #antiinflammatory #healthylifestyle #primal #keto #bangorbythesea #kiss #whole30certifiedcoach #certifiednutritionist

2

9_whole_belfast_bites

Any of y’all know my 9 basic rules for optimal eating? 🤔 ~ Yeah, I thought you might need a reminder.....!! 🙄🤦🏻‍♀️😜 ~ 1. Choose produce over products 2. Fat is your friend (but) 3. Don’t go nuts with the nuts 4. Include probiotics daily 5. Eat the rainbow (but) 6. Earn your carbs 7. Sugar sucks 8. Keep it super simple 9. N=1 ~ You’re welcome! 🤓 ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #jerf #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #embracethefat #nourish #foodismedicine #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #primal #keto #bangorbythesea #omega3 #whole30certifiedcoach #certifiednutritionist

1

9_whole_belfast_bites

Green veg are high in fibre, are anti-inflammatory, rich in anti-oxidants, cancer fighting, a source of iron & Vitamin C, and help lower cholesterol, but mostly they just work really well with pulled pork which has to be one of the most easily made and most versatile animal proteins, best cooked in bulk ‘cos there’s nothing like a bit of pulled pork in the morning... This is not a euphemism 😎 ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #jerf #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #primal #keto #bangorbythesea #putaneggonit #whole30certifiedcoach #certifiednutritionist #whole30

2

tashc_05

Spinach Saturdays! A wee #davinamccall spinach frittata and a spinach and mango smoothie! Mmmm Also a #lemsip but no need for that to be in the photo!! #bodysuccess @bodysuccessfitness

0

9_whole_belfast_bites

This week I’ve been climbing the stairway to heaven... ok, so it’s not a stairway, it’s a ladder; Jacob’s ladder to be precise. And the best part? Jacob hasn’t even been around so all the more for me... 😜 ~ If Carlsberg did ribs..... ~ Jacobs ladder beef ribs available from @irvines_butchery_bangor Oh, and make sure Jacobs busy that day...!! ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #jerf #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #primal #keto #bangorbythesea #omega3 #whole30certifiedcoach #certifiednutritionist #whole30

2

9_whole_belfast_bites

Bringing new meaning to the term ‘roll your own’ 😎 ~ If you haven’t rolled a pickle in roast beef slices slathered in chilli & lime avocado mayo from @hunterandgatheruk you haven’t lived. Fact. ~ In hindsight the slaw would have been better subbed with olives but sure this gives me perfect excuse to recreate this taste sensation real soon...... 👌🏼 ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #jerf #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #wholefoods #antiinflammatory #healthylifestyle #primal #keto #bangorbythesea #probiotics #whole30certifiedcoach #certifiednutritionist #whole30

6

9_whole_belfast_bites

Discovered these colourful little packs of #grainfree #glutenfree #dairyfree @innate.food veggie squares @sainsburys at the weekend. ~ I’m not big into snacking personally, and actively discourage it generally (with properly composed meals it’s neither necessary nor beneficial and it’s during these longer periods WITHOUT food that our bodies learn to tap into our fat stores as fuel), but the ingredients are great so I was thinking these might be a good vehicle for ‘dips’ on a sharing platter👌🏼(although sadly NOT suitable for those sensitive to nightshades...!) ~ When our parents taught us that it’s good to share they thought they were only teaching us about good manners when in fact they were also teaching us about good practice; sharing food actively lowers levels of the stress hormone #cortisol meaning it is beneficial to your health 🤓 ~ Who is your ideal sharing platter partner ? 😎 ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #jerf #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #wholefoods #antiinflammatory #healthylifestyle #primal #keto #bangorbythesea #whole30 #whole30certifiedcoach #certifiednutritionist

6

alexncd_

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Ladies wot Lunch 😎 ~ Nipped into Sainsbury’s after a sneaky circuits class to pick up a pizza for my boys only to discover that they were all out of pizza bases; which was a shame since that was the ‘real’ reason for me actually leaving the house in the first place 🤦🏻‍♀️😜 ~ Whilst dandering up and down the aisles aimlessly on the phone with my first born debating the length of time it takes to get from our house, to Sainsbury’s, in gym gear, I spotted a little tub of seafood salad marked down to a ‘cheap as chips’ 90p and my heart skipped a beat ❣I grabbed a tub of Onuga (reformed herring roe - pictured) to give it a try since it’s not always easy to find the real thing and headed home to face the wrath of my offspring for my failed pizza mission. ~ Y’all know how I feel about seafood as a great lean source of protein, and I’ve spoken previously about roe/caviar being a fantastic source of Vitamin D, Vitamin E, Vitamin B12, Selenium, Magnesium, Iron & Omega 3 fatty acids - the latter of which helps with the absorption of the Vitamin D because Vitamin D is fat soluble. ~ Vitamin D, Omega 3, Selenium, & Vitamin B12 are all excellent nutrients for brain development and mental health so lunch today is some seriously #goodmoodfood that should keep me focused on the tasks in hand without that dreaded 3pm crash that is so common on the typical SAD diet. ~ I also threw on a generous sprinkle of smoked dulse - great for lowering blood pressure, and improving thyroid health & eye sight, and rich in calcium & potassium, both essential for bone strength. ~ What are you eating today for ‘the good of your health’? 🧠 🍖 🥗🤓👌 ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #jerf #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #primal #keto #bangorbythesea #omega3 #whole30certifiedcoach #certifiednutritionist #whole30 #whole30uk

3

9_whole_belfast_bites

I’ve not been great about eating organ meat of late. There. I said it. Yes, I know I keep banging on about how it’s a nutritional power house but in the warmer weather beef heart stew has been the last thing on my mind. ~ But with a bit of a weekend meal prep fail it was clearly fate when I played freezer roulette with my ‘emergency’ food supplies and ended up with a tub of home-made pâté instead of the one pot meal I was expecting. Although I guess that’s a labelling fail too 🤦🏻‍♀️ ~ Thankfully there was also a little luck involved as I took a peak in the container before I left the house for work. As much as I like pâté can you imagine if I’d ended up taking an entire Tupperware of the stuff to work with nothing to serve it on and I’d had to sit there and eat it straight from the tub with a spoon...? 🤢 😂 ~ Anyway, it all turned out well in the end... My *second* emergency food supply turned out to be a very lovely chicken, butternut squash and spinach curry, and so dinner was this amazingly tasty and nutritious plate of celery sticks filled with home-made liver and bacon pâté, topped with home-made mayo, the last of the gifted home-made onion relish, some sliced baby plum tomatoes, and some kalamata olives 👌 ~ Anyone care to share one of their recent failures that they turned into a success? 🤔 ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #jerf #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #primal #keto #bangorbythesea #whole30certifiedcoach #certifiednutritionist #whole30 #whole30uk

2

9_whole_belfast_bites

What? Cook a healthy meal, from scratch, with fresh ingredients, when I get in from work in the evening? Ain’t nobody got time for that...!! ~ 🤔🙄🤦🏻‍♀️ ~ Pictured: Mushroom, onion, radish, pepper, tomato, tenderstem broccoli & feta three egg omelette with @ballymaloefoods_ original relish & kalamata olives ~ #tastyinten ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #jerf #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #eattheyolk #foodismedicine #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #primal #keto #bangorbythesea #whole30certifiedcoach #certifiednutritionist

6

9_whole_belfast_bites

Breakfast this morning was a little more bland than of late. ~ I’ve been thinking for some time about doing a bit of intermittent fasting, and since I’m also considering surgery on my foot I thought now was as good a time as any to start. ~ Intermittent Fasting (IF) is thought to have many benefits to health, one of which is that it speeds up the healing & recovery process. ~ Additionally it can trigger autopathy; a process whereby the body can filter out dysfunctional or damaged cells, which is thought to boost protection from diseases such as cancer and Alzheimer’s. ~ IF will also improve heart function, reduce oxidative stress, rejuvenate skin, hair & nails, improve longevity, boost metabolism, improve insulin resistance, and stimulate brain function. ~ What’s not to like, right? 🤔 ~ Well, going at least 16hrs without food pretty much answers *that* 🤦🏻‍♀️ ~ Since I’m already in good health, with a below average body fat percentage and no issues with insulin sensitivity I opted to allow black coffee with coconut oil during this first fast. ~ Does coffee break the fast? Well, yes & no - it depends why you’re fasting in the first place. ~ Coffee WILL reduce insulin sensitivity and glucose tolerance in the short term but I’m good with that this time around because in the LONG term it will improve both, and may reduce your risk of T2 diabetes. For those interested in the ketosis angle caffeine can acutely UPGRADE ketosis in humans so, yes that’s a good thing. ~ The coconut oil technically breaks the fast. HOWEVER, pure fat like coconut oil or MTC has only a very minimal effect on both blood glucose & insulin or any other measurement used to determine a broken fast. You might not burn just as much, but you will still burn fat, and it’ll make the whole thing a little more comfortable for you. ~ Avoid heavy/thick creams though as these do contain carbs and these will reduce (but not prevent) autopathy. ~ If need be it’s okay to add a little unsweetened nut milk, and even some spices; nutmeg, cinnamon & 100 % cocoa are all good, although go easy on the latter as it’s basically a powdered legume so contains proteins, carbs and fats. ~ Continued in comments.

1

tashc_05

Quite the poached fail for lunch today... had to do a re run with fried eggs to finish my avocado toast! #foodfail #gotthereintheend #bodysuccess

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9_whole_belfast_bites

🤦🏻‍♀️🤦🏻‍♀️🤦🏻‍♀️ ~ Pet hates vol. 7628 ~ En route to Greece we set off at early doors and had quite a bit of time to kill In Liverpool before the check in desk opened for our onward journey. ~ I’d had my bulletproof coffee on the way to the airport but the rest of the group were hungry so we decided to go for breakfast at the Hilton Airport Hotel just across from the terminal. ~ 4 hotels and an over night ferry in Greece and NOT ONCE were we offered low fat or ‘lite’ food of any kind. When yoghurt was available it was at you’d expect: Greek, full fat, natural yoghurt, with live cultures. ~ One brief stop over in the UK and this was the absolute best they could muster... 🤔🙄🤦🏻‍♀️ ~ When you remove the fat from food you’re removing the flavour and unfortunately the only way to replace it is by adding sugar, or a sugar substitute. ~ Think chemical shit storm. ~ Then think again about whether or not that ‘lite’ yoghurt is a good idea. ~ Things are changing. Slowly. People are learning (slowly) that they no longer need to fear the fat. But we’ve a long way to go before we can truly put the misguided low fat high carb diet culture behind us. ~ Embrace the fat 😎 ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #eattherainbow #jerf #guthealth #probiotics #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #primal #keto #bangorbythesea #whole30certifiedcoach #certifiednutritionist

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🎶 ‘When I’m feeling blue... all I have to do... is take a look at you...’ 🎶 ~ Holidays blues? Then grab yourself some blueberries! ~ Research indicates that this flavonoid rich fruit may significantly boost mood and help prevent depression. ~ I’ve teamed my blueberries here with serotonin (aka nature’s happy pill) boosting pomegranate seeds, omega 3 rich mackerel (also a mood booster), and a #greekblue manicure because #selflove and all that...!! 💅🏻😎👌 ~ What are you doing to boost YOUR mood today? And I’m not talking Gin here..... 😜 ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #eattherainbow #jerf #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #wholefoods #antiinflammatory #healthylifestyle #paleo #primal #keto #bangorbythesea #whole30certifiedcoach #certifiednutritionist #whole30 #whole30uk

10

carol_oconn

There are a multitude of benefits that come from resistance training but I’m going to give you one short and sweet. • The more muscle you have, the more calories your burn at REST. Explaining this in a very literal sense here: two females who weigh exactly the same, but one has 60lbs of muscle and the other has 40lbs of muscle.. both laying on the couch binge watching the bachelorette and complaining about the men in their life. The female with 60lbs of muscle will burn more calories during that two hour episode than the other. • Not only that but research studies have shown that your RMR (resting metabolic rate aka the energy your body uses at rest) increases 8-9% for 3 days post weight training. • Don’t skip leg day, don’t skip back day, just don’t skip any day? (Unless it’s a rest day then you go REST you deserve it okay? Okay) • If you have an interest in weight lifting but feel intimidated or like you don’t know where to start I AM YOUR GIRL!! please reach out and I will do everything I can to help you 😊 • • • #fitness #mentalhealth #foodforthought #healthylifestyle #brainfood #fitnessforhealth #staypositive #leanmuscle #strength #empower #positivity #inspire #inspirationforchange #motivation #fitmotivation #bodysuccess #foodforfuel #womenwholift #functionalfitness #girlswholift #weighttraining #dumbbellsfordays #braingains #mentalstrength #strongmind #lifestyle #health #womenempower

24

9_whole_belfast_bites

‘If you want the rainbow you gotta put up with the rain’ ~ The sunshine may have disappeared in God’s country but we can still create colour in our lives, and in our hearts with an abundance of heart protecting red vegetables... ~ Beetroot, tomatoes, pomegranate, red onion, & radish. ~ Did you know your heart has a finite number of beats? Eating a diet rich in anti inflammatory, heart protecting plants, and incorporating healthy movement, stress management, & good quality sleep into your daily routine may help lower your resting heart rate. ~ What daily steps are you taking to improve your overall health? ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #eattherainbow #jerf #guthealth #probiotics #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #paleo #primal #keto #bangorbythesea #whole30certifiedcoach #certifiednutritionist #whole30 #whole30uk

3

fitforheart

If you guys are on a tight budget or just can’t get your hands on a proper foam rolling device, a simple fix would be a water bottle. Gets the job done and that painful relief your looking for #foamrolling #gym #workout #fitness #itslife #fitforheart #painful #knots #muscle #cramps #fuelyourbody #bodysuccess #legday #improvise #tooeasy #adapt #learn #knowledge #gains

0

9_whole_belfast_bites

6

9_whole_belfast_bites

Sadly all things must come to an end but hopefully by bringing back a little taste of Greece the memories of this trip will live on in our taste buds. ~ Home now, rested and refreshed, grateful for the lessons learned, and for the time spent with family and friends; and thankful that those I left behind are safe from the fires that took so many. ~ Until next time #ελλαδαρα - it’s been an absolute blast. ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #eattherainbow #jerf #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #nourish #foodismedicine #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #paleo #primal #keto #greece #athens #rhodes #loutraki #prayforgreece #whole30certifiedcoach #certifiednutritionist

3

9_whole_belfast_bites

Wait, what? You’ve come back from holiday feeling all sluggish & bloated ‘cos there wasn’t anything decent to eat? ~ M’kay....... 🙄 ~ I’d bet good money you’re one of those people who couldn’t possibly train for the entire month of December ‘cos it’s Christmas, right? 🤦🏻‍♀️ ~ To quote Scully ‘The truth is out there. But so are lies.’ 😎 ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #eattherainbow #jerf #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #nourish #foodismedicine #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #paleo #primal #keto #greece #whole30certifiedcoach #certifiednutritionist

2

kendradrobinson

Prepare to succeed or prepare to fail 👊🏻 . • The key to a healthy and happy body is MADE in the kitchen 👏🏻 when your nutrition is on point, you’ll start to see those results! And then tone up in the gym 🏋🏽‍♀️🤸🏻‍♀️ . • Ask me about how i can help you with your fitness goals 😉. . . . #bodysuccess #prepare #mealpreps #fitness #nutrition #herbalife #shake #tea #aloe #proteins #herbalifecoach #coachlife #eatheahlty #cleaneating #80/20rule #nojunkfoodchallenge #askmehow

1

9_whole_belfast_bites

As tempting as these might look these are not *quite* what we mean when we say ‘eat the rainbow’, and are likely to leave you craving more... ~ ‘You can be eating to your heart’s content, but as long as you’re starving on a nutritional basis your body is going to stay hungry to get those specific nutrients’ ~ Jon Gabriel, Hungry for Change ~ Learn to read your body’s signals. Learn to understand your cravings. ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #eattherainbow #jerf #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #nourish #foodismedicine #foodfreedom #antiinflammatory #sugarsucks #healthylifestyle #primal #athens #greece #whole30certifiedcoach #certifiednutritionist

4

9_whole_belfast_bites

I don’t tend to eat a lot of fruit. I used to eat HUGE amounts of the stuff before I started on this journey. In fact my entire ‘rainbow’ came from fruit, but I slowly learned that the vitamins and other nutrients in fruit are available in much higher quantities in vegetables and so I gradually made the switch. ~ I also learned that fructose, the naturally occurring sugar in fruit, is processed by the liver only AFTER ALL OTHER TYPES OF SUGAR. So if you’re being diligent about getting your ‘5 a day’ from fruit but have not made any other changes to your diet such as restricting simple sugars it’s possible that the fructose in the fruit is being stored in your liver as fat. Hello non alcoholic fatty liver disease... yep, I’m talking to you! ~ These days I use fruit as more of a garnish and tend to stick to things like in season (or frozen organic ), lower sugar, higher fibre berries - or the very occasional banana. I say ‘occasional’ as bananas are a high FODMAP food, FODMAPs being an acronym for a group of sugars (of which bananas are an ‘O’ which stands for Oligosaccharides) that many people struggle to digest (myself included) as they ferment in the gut causing bloating, cramping and gas. ~ Our ancestors would only have had access to seasonal fruits & nuts so they would of course have eaten slightly more fruit in the summer so when I found out that the rather large fig tree over-hanging the grounds of the hotel was in fact owned by my friends aunt I had to indulge. ~ There is nothing quite like plucking fruit straight from the tree and eating it. And there is nothing quite like a succulent fresh fig, once held in such high regard by the Greeks that their export was prohibited... ~ I can see why Adam and Eve were tempted! ~ What fruits do you eat regularly, if at all? ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #eattherainbow #jerf #guthealth #hearthealth #brainhealth #holisticnutrition #nourish #foodismedicine #wholefoods #antiinflammatory #healthylifestyle #primal #loutraki #greece #figs #whole30certifiedcoach #certifiednutritionist

5

brit_tinie

1

thelbbodyco

Push Ups/Press Ups - if you can’t do a full Press Up on the floor then do them standing. Whether I am on holiday/vacation or at home I find something to lean on and off I go. The first photo is with both feet on the floor then the next 2 I show how I lift the left leg then right. You can do 8-16 reps and then repeat 1 - 4 times. Happy Push Up/Press Up day!!!!! - - - - #pressups #pushups #tbc #conditioning #funstrength #strongwomen #strongnotskinny #stronggirls #lift #firm #sculpt #chest #triceps #bingowings #batwings #bbgstronger #bbgprogress #bodyblitz #bodypositive #bodygoals #bodysuccess #positivity #positvebodyimage #instalike #instastrong #instagramers #instabloggers #youtuber #youtubefitness #fitfriends

2

9_whole_belfast_bites

Back in the day I was a frappé fiend. Early each morning before I did anything else I made myself a frappé - glyko - which, given that many of the more science-y names for sugar start with glycol, clearly means it was sweet. ~ It was instant coffee, and it was Nestle, both of which I avoid these days. Both upset my stomach #nestleboycott ~ Luckily for me the ‘cafe freddo’ is a thing, and we’re not talking about that little 10p bar of chocolate in the shape of a frog here 😜 ~ The freddo is a couple of shots of espresso (sometimes topped up with cold water to make it a long drink) & served over ice. And if you’re a fan of the cappuccino then they’ll froth up some cold milk (or non dairy alternative) and top it with that too 👌 ~ I’ve talked about coffee before, how it can raise the stress hormone cortisol, and how it’s better to avoid coffee first thing in the morning when cortisol levels are already naturally raised. Some people even fare better avoiding coffee altogether... but in the hotter weather, at coffee o’clock when the cortisol levels are naturally lower (around 11am & 3pm), you really can’t beat a good freddo - plus it gives the pool boy something to do 😜😎👌 ~ If you’re drinking instant coffee and it’s agitating your stomach try making the switch coffee beans. ~ Invest in an aero press or a cafetière, try out a variety of quality beans or blends, make it an experience and you may find that you actually enjoy the coffee itself with no need to add sugar or milk to make your caffeine fix bearable. ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #eattherainbow #jerf #guthealth #hearthealth #brainhealth #holisticnutrition #nourish #foodismedicine #wholefoods #antiinflammatory #healthylifestyle #primal #keto #loutraki #greece #caffeinekick #freddo #coffeeoclock #whole30certifiedcoach #certifiednutritionist

0

9_whole_belfast_bites

I can’t remember the last time I ate pasta. Ok, I can. It was the day before yesterday and it was a huge mistake. ~ Prior to that it must have been 4yrs or more since pasta had crossed my lips, and Carbonara? Jeez, it was too long ago to even hazard a guess. ~ The night before last though a friend recommended we try out a new pizza place in town because when in #greece & all that....!! (For those that didn’t know the Ancient Greeks were eating cheese topped flat bread long before Rafaelle created the Margarita 😎). ~ Anyway, when we got there there was nothing on the menu jumping out at me and after ordering for everyone else I asked the waiter for his recommendation and he suggested their very popular Carbonara and in a bit of a panic I said ‘Yeah, okay’ (Ok, technically I said ‘Ένταξη, μια Carbonara για μένα’ but you get my drift...) ~ When the food arrived and I saw the plate of pasta I started to salivate; the combined smell of the parmesan cheese, the bacon, and the fresh cream tickling my taste buds. I dug in and very quickly started to regret my decision. ~ After 4-5 mouthfuls I was already feeling full, indeed bloated and crampy and consciously seeking out just the bacon in a bid to eat something I knew would sustain me without consequence. ~ I very quickly gave up. ~ Pasta is not for me. It wasn’t the last time I had it, and it isn’t now. ~ My point? We all make choices that are less than optimum. We all make mistakes. If we’re not making mistakes we’re not learning. ~ Finding your #foodfreedom requires self experimentation. What works for you may well not work for me. My #worthit foods won’t necessarily look like yours. ~ Don’t be afraid to experiment and don’t be afraid to make mistakes. ~ n=1 after all ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #eattherainbow #jerf #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #nourish #foodismedicine #youarewhatyoueat #glutenfree #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #greece #loutraki #carbonara #whole30certifiedcoach #certifiednutritionist

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Took a dander into the supermarket in town yesterday and picked up a few things for the room. ~ The two meals a day plus mid afternoon coffee are more than enough but idle hands encourage snacking so I thought I’d be proactive to avoid making poor choices. ~ Picked up this sparkling water with mastica resin (thought have numerous health benefits) from the trees on Chios as a change from regular water which I’m drinking like it’s going out of fashion, some dried & salted watermelon seeds, and some dark chocolate. ~ In hindsight I note I’ve chosen items containing sodium & magnesium - two of the electrolytes I’d be low in due to increased sweating in the 35C & upwards heat, and a digestive aid which might help my body deal with any not so optimum food choices and an over indulgence of wine. Hey, I’m on holiday, right? ~ Can our eating really be THAT intuitive when we’re tuned into our bodies? ~ Absolutely. ~ Our bodies tell us regularly what it is they need in the form of cravings. ~ We’re often just v poor at reading the signals. ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #jerf #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #nourish #foodismedicine #antiinflammatory #healthylifestyle #primal #keto #greece #loutraki #μαστιχα #ηλιοσπορος #σοκολαταπαυλιδουυγειας #whole30certifiedcoach #certifiednutritionist

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Yesterday we returned to my old hometown of Loutraki. It’s just over an hour out of Athens with the new road but it feels like it’s a world away ~ This week will be all about rest, recovery and socialisation, with good food and some healthy movement thrown in for good measure. ~ Yesterday, after lunching with old friends on arrival, we focused on a little decompression before dinner at a Fish Taverna down by the harbour where I had Cod with garlic salad, fried sweet peppers, & feta. ~ A brisk walk there and back along the promenade was pretty much my exercise for the day, save for a handful of slow laps of the pool, but my body thanked me for it after the mayhem of the city. ~ Exercise is an external stressor, and over exercising can cause cortisol levels to remain raised. Chronic over exercising can result in adrenal fatigue which can impact how the body metabolises food. ~ Make sure you are scheduling rest days into your program. ~ Train smart, rest hard 👊 ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #eattherainbow #jerf #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #nourish #healthymovement #rest #foodismedicine #wholefoods #foodfreedom #antiinflammatory #healthylifestyle #primal #keto #loutraki #greece #whole30certifiedcoach #certifiednutritionist

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Last day in Athens was mostly spent shopping, followed by a trip to Cine Paris to watch American Animals in the shadow of the Acropolis at sundown. ~ I’d a lunch of a tomato and ham omelette and a frappe late in the afternoon as the movie started at 20:45 so we’d no time really to eat before or after the movie. ~ At home I rarely eat or drink anything at the cinema these days, but this IS a vacation and outdoor cinemas are as much about the experience as they are the movie so there was ice cream - a scoop each of double chocolate and strawberry to be exact, and another frappe because when in #greece etc etc etc 😜👌 ~ The movie was well worth the watch (even if some of the audience DID misinterpret the building tension at one point for comedy 🙄🤦🏻‍♀️) and it was the perfect end to stage three of the trip. ~ Ice cream is another food that makes an appearance in my food freedom, but I prefer a small amount of good quality over a shed load of highly processed and manufactured to be craved junk any day of the week. ~ What foods will you not compromise on? ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #eattherainbow #jerf #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #nourish #foodismedicine #wholefoods #antiinflammatory #healthylifestyle #primal #keto #athens #cineparis #outdoorcinema #acropolis #whole30certifiedcoach #certifiednutritionist

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Yesterday started out as most days have so far, with a decent protein & fat rich breakfast to fuel our adventure, but we stumbled on a memorial service commemorating the Greeks involvement in the Cypriot-Turkish war in 1974 and ended up spending the morning observing from the sidelines before moving on. ~ The evening was spent in the suburb of Pefki catching up with old friends, and dining in Guros, Bifteki, Pork & Chicken kalamakia, a selection of salads, and of course some home made wine. ~ I’ve been trying to stay present as much as possible on this trip and to be mindful of my food and my surroundings and it’s obviously working as I completely forgot to photograph the food! 🤦🏻‍♀️ But rest assured we returned to Psirri filled with nourishing food and new memories, and ready for a contented sleep. ~ What steps are you taking to improve your meal times? ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #eattherainbow #mindful #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #nourish #foodismedicine #wholefoods #antiinflammatory #healthylifestyle #primal #keto #greece #athens #in_athens #evzones #nationalguard #whole30certifiedcoach #certifiednutritionist

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Back in the day Bougatsa was LIFE and I would’ve eaten pretty much one a day, often for breakfast. ~ A creamy custard filling wrapped in layers of filo pastry and dusted with sugar & cinnamon. ~ These days I’m more into protein & healthy fats, and I can’t even remember the last time I had one of these but when I spotted the Bougatsadiko in Psirri on the way back from a day of exploring the city I thought I’d try it out. ~ It turns out Bougatsa is still life, but in my food freedom a half was plenty and I’ll be perfectly happy to not have another one until the next time I’m back in Greece, whenever that might be. ~ My food freedom allows me to eat those foods that aren’t particularly optimal choices for me without guilt, and without spiralling me into a rabbit hole filled with that not so holy food trifecta of sugar, flour and salt. ~ My food freedom leaves me in control of the food I eat and how it makes me feel, rather than the food controlling me. ~ Have you found your food freedom? ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #eattherainbow #jerf #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #nourish #foodismedicine #youarewhatyoueat #wholefoods #antiinflammatory #healthylifestyle #primal #greece #athens #in_athens #psirri #μπουγατσα #whole30certifiedcoach #certifiednutritionist #foodfreedom

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We moved from one set of ancient ruins at breakfast to another for phase 3 of our trip. ~ Dinner for me was grilled sardines, feta, and beetroot salad @oinopoleion.cookhouse and as always Athens didn’t disappoint. ~ The guys here make their own wine so we sampled that, of course, then headed back to the Hotel for a night cap. ~ I’d had a pretty stressful month before I came here but my resting heart rate has dropped from 48 to 46 so the change of pace, particularly at @aegeonbeachhotel is obviously doing me good. ~ What small changes are you making to your routine to improve your health? ~ Doing what you’ve always done will get you what you’ve always gotten. ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #eattherainbow #jerf #guthealth #hearthealth #brainhealth #healthyfats #holisticnutrition #nourish #rest #foodismedicine #wholefoods #antiinflammatory #healthylifestyle #primal #keto #greece #athens #whole30certifiedcoach #certifiednutritionist

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Arrived at Cape Sounio just after 7am yesterday and the Hotel very kindly had our rooms ready and invited us to breakfast; an amazing spread of very traditional & local food. ~ After making ourselves comfortable and freshening up we walked on the beach, wetting our toes in the sea, with no one for company but the gulls. ~ We made an early morning visit to the Temple along the ancient pathway in blistering heat but were rewarded with stunning views shared only by a couple from Banbridge who’d taxied early from Athens. ~ A day of sea swimming & sun bathing was followed by sunset at the Temple and some disappointingly average food (pork souvlaki) served by the slowest waiting staff ever, with double carbs on the plate (fries and rice!!) WTF?? 🤦🏻‍♀️ ~ It was a long day so we were grateful for the comfort of our beds and have awakened fresh and ready for our next stop over. ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #eattherainbow #jerf #guthealth #probiotics #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #foodismedicine #wholefoods #antiinflammatory #healthylifestyle #greece #templeofposeidon #capesounio #sunset #whole30certifiedcoach #certifiednutritionist

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Places to go, people to see... 😎 ~ Left Rhodes behind yesterday to travel overnight by boat to the mainland for the rest of the trip. ~ Started out the day with a substantial breakfast of tomato & egg scramble, sausage, salami, cheese & olives, Greek yoghurt & berries, and black coffee in the side. ~ Knowing that the food can be hit or miss on these types of trips I brought along some supplies in the form of boiled eggs, pistachios, kefir and, of course, some cheap wine 👌 ~ Currently approaching dry land and looking forward to what the next stage of the trip will bring. ~ But first, coffee ☕️ ~ ETA: not sure what happened to the last few photos...! 🤔🙄🤦🏻‍♀️ ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #eattherainbow #jerf #guthealth #probiotics #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #youarewhatyoueat #wholefoods #antiinflammatory #healthylifestyle #paleo #primal #keto #whole30certifiedcoach #certifiednutritionist #greece

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Yesterday was a day spent in our natural environment at the Valley of the Butterflies, followed by some chill time at the pool. ~ This day of re-energising & relaxation was fuelled by great food; egg, hams, tomato, olives, yoghurt, berries & black coffee for breakfast. Then ribs, feta, & wild greens in the evening. And ice cream. There was also ice cream, times two. And wine - full disclosure - on vacation there is always wine. ~ Do I feel guilty about the latter two? Never. These are my choices and I own them, proudly 😎 ~ This is my #foodfreedom ~ What’s yours? ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #eattherainbow #jerf #guthealth #probiotics #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #youarewhatyoueat #wholefoods #antiinflammatory #healthylifestyle #primal #keto #ροδος #πεταλουδες #παιδακια #γειτονιά #whole30certifiedcoach #certified nutritionist

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Last nights dinner of chargrilled octopus with tomato salad and tzatziki was totally gross, as was Lindos 😜 ~ Breakfast had been bacon, mushrooms in garlic, a boiled egg, tomato and olives, with a small bowl of Greek yoghurt topped with mixed berries and a black coffee on the side. ~ No lunch required. ~ Eat smart, not often 😎 ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #eattherainbow #jerf #guthealth #probiotics #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #youarewhatyoueat #wholefoods #antiinflammatory #healthylifestyle #primal #keto #rhodes #lindos #octopus #whole30certifiedcoach #certifiednutritionist #foodfreedom #whole30uk

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A good solid breakfast of sausage, egg, salami, olives, cheese, Greek yoghurt, berries & coffee was enough to keep me going while we explored the old town yesterday. ~ If I’d have started out the day with traditional ‘breakfast’ foods of cereal, breads/pastries and fruit/fruit juices I’d no doubt have had to stop off for lunch, but this meal kept me satiated (save for a frappe and a handful of nuts) right up until dinner (Γαρίδες Σαγανάκι και Χόρτα- king prawns cooked with tomato/cheese and boiled greens in oil/lemon) almost 12hrs later. ~ So, a calorie dense meal yes, but remember that not all calories are created equal. And not all calories will impact your blood sugar in the same way. ~ Don’t eat less, eat better 😎 ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #eattherainbow #jerf #guthealth #probiotics #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #youarewhatyoueat #wholefoods #antiinflammatory #healthylifestyle #primal #keto #rodos #ροδος #ελλάδα #whole30certifiedcoach #certifiednutritionist #whole30 #whole30uk

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‘In life we have a limited amount of f*cks to give, so you must choose your f*cks wisely’ ~ Life is about balance, so this vacation will be all about rocking my food freedom whilst focusing a little more on some of the other fundamental pillars of health; personal growth, stress management, natural environment, socialisation, healthy movement, fun & play, and sleep. ~ My body is not a temple; it’s a freaking amusement park, and I plan to enjoy THIS particular ride. ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #eattherainbow #jerf #guthealth #hearthealth #brainhealth #holisticnutrition #socialisation #nourish #rest #recovery #play #sleep #personalgrowth #stressmanagement #personalgrowth #moveyourdna #antiinflammatory #healthylifestyle #primal #keto #foodfreedom #whole30certifiedcoach #certifiednutritionist #whole30 #whole30uk

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Heading off on holidays in a few days so trying to clear the contents of my fridge. ~ Banana eggs have been a very occasional thing for me for a while now and since I had all the components in the fridge I thought it’d be an ideal way to start this sunshiny day. ~ Usually I blend and cook in butter like an omelet but my eggs were HUGE so when I went to flip it all went a bit pear shaped 🤦🏻‍♀️ ~ Topped here with a tbsp Madagascan vanilla yoghurt from @clandeboye_yoghurt a tsp of honey almond butter from @pipandnut a couple of crushed walnuts, a drizzle of @irishblackbutter and a dusting of cinnamon. ~ Protein, healthy fats, probiotics, carbs & anti-inflammatories. ~ Decadent & delicious 😋 ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #eattherainbow #jerf #guthealth #probiotics #hearthealth #brainhealth #healthyfats #holisticnutrition #fatisyourfriend #nourish #foodismedicine #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #paleo #primal #keto #bangorbythesea #whole30certifiedcoach #certifiednutritionist #lifeafterwhole30 #whole30uk

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Yay!! Transformation Tuesday a day to reflect and ask yourself are you moving in the right direction towards your goals. It never hurts for us to question our training and re evaluate on how it is going. If we need to change or even repeat the same programme for another week it does not matter. We should do what is right for each and every one of us. I hope you have all had a great day. Keep being positive. Positivity + Evaluation = Transformation Success - - - - #transformationtuesday #transformation #bbgtransformation #reevaluate #reevaluateyourself #lifestyle #lifehacks #trainingday #traininghard #success #positivity #sweat #strong #strongmind #mindset #mindovermatter #positiveimage #goodvibes #bodygoals #bodysuccess #feelgood #instafit #instagood #instacool #instagreatness #goforit!

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‘They’re long and they’re green, and they look obscene, and they always have me burpin’ but I must confess what I like best is a great big pickled gherkin’ ~ Currently my favourite probiotic and salad ingredient I just bought fresh supplies on Friday. I bought enough of these bad boys to fill a large mason jar for £1.38 ~ Remember that jarred pickles will have been pasteurised- a process that kills off the good bacteria. ~ Eating well doesn’t have to mean spending a fortune. ~ What’s your favourite probiotic these days? ~ #juliesays #9wholebites #bodysuccess #intuitiveeating #eattherainbow #jerf #guthealth #brainhealth #holisticnutrition #probiotics #pickles #nourish #foodismedicine #youarewhatyoueat #wholefoods #antiinflammatory #sugarsucks #healthylifestyle #paleo #primal #keto #bangorbythesea #whole30certifiedcoach #certifiednutritionist #whole30 #whole30uk

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The best thing about NOT eating the burger bun? You leave room for so much more good food... ~ Burgers & kebabs from @irvines_butchery_bangor 🥩👌 ~ Salads, sauces sides and laughter provided by great friends 😍 ~ The sunshine was the icing on the proverbial cake 🌞😎 ~ #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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New job, frazzled brain and amazing weather has me throwing meals together with little to no prep this week, and yet they’ve still been super tasty & nutritious. ~ If you’re using fresh produce & quality ingredients then it’s really not rocket science. ~ Take this ‘kitchen sink’ stir fry for instance, topped with a rams island duck egg & some original relish from @ballymaloefoods_ 😍👌 ~ Choose #produceoverproducts ~ Keep it super simple #kiss 😎 ~ #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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