STRESS & YOUR MONTHLY

If you’ve ever had a really stressful month or you’ve been following a new routine or diet (which your body perceives as “stress” because it is a stray from your normal), you might have experienced your monthly coming early or a bit late – or not even coming at all.

Obviously eliminating all stress is nearly impossible, but too much can definitely take a toll on our overall health. It is important to know that stress can be anything from emotional, mental or physical. Are you surprised? The most common surprise amongst clients is that emotional upset is is bad for your health! Stress is stress, the brain perceives it much the same.

When you are overloaded with stress, your cortisol levels can be affected, this can then lead to a weakened immune system, the adrenals and thyroid becoming suppressed, even the digestive system can be thrown off. Studies show that under stress inflammation increases in the body and when left unchecked, can cause havoc on our health and well-being.

So with stress affecting all these bodily systems don’t you think it’s obvious that it will affect the reproductive system? For woman this is so important to understand. Our reproductive systems are literally the reason why we exist, to procreate and make life. When the body is stressed this system is one of the first to be shut down, yes, that is how incredibly amazing our bodies are. Think about it, back in the day, if we were in a famine, starving – not knowing where the next meal will come from, running around hunting for our food; – reproducing will be the last thing your body would put you through, so naturally the reproductive system gets put on hold.

No wonder so many women are struggling to conceive, get diagnosed with hormonal issues left right and centre – women as a whole have a lot more going on than women back in the day.

Stressful periods can result in changes in the duration of your menstrual period, and there’s even a chance your menstrual period can temporarily stop. Medically it’s called amenorrhea.

If you have been dealing with amenorrhea for more than a few months, I highly recommend getting your hormone levels tested as it could be a symptom of something more serious than just “stress”. I have a list of amazing doctors who I can refer you to.

The takeaway message here is that reducing overall stress and balancing your hormonal levels can significantly improve your health and the way you feel:

10 Tips on how can you balance hormonal levels and reduce unnecessary stress ?

1. Choose the right type of exercise for an optimal hormonal response.

2. Avoid eating foods that your body may be allergic/ intolerant to. This just leads to more inflammation.

3. Eat a diet of whole foods, balanced meals and choose foods which are nutrient dense (rich in lean proteins, healthy fats, antioxidant rich fruits and vegetables) this will help reduce inflammation and counteract the negative effects of stress.

4. Prioritize sleep 7-9 hours of high quality sleep is a must.

5. Routine – humans are creatures of habit. Having a daily routine can set you up for a successful day.

6. Self care is essential, doing something for yourself everyday even if it takes you 10min is so important. You are important.

7. Avoid/limit caffeine and alcohol, these can add to your stress load especially when already overly stressed. In moderation these can definitely be part of a balanced lifestyle.

8. Rest when you are tired. Skip the workout when you are overly stressed and tired, and when you haven’t had a good night’s sleep.

9. Supplements – Chronic stress depletes nutrients and minerals in the body, make sure your eating a nourishing diet to replenish these or supplement with magnesium glycinate, B vitamins and vitamin C.

10. Get back to nature – get out doors, in the sunlight, barefoot and ground yourself. I have a great post about the importance of grounding – linked here https://mazbiofit.com/2020/05/21/grounding-earthing/

Any questions? need advice – get in touch

X M

Fitspo Trends

Fitspo trends are not sustainable, they are short term, quick fixes that work but lead you down a long term battle with health and weight issues.

Marizelle

With everyone getting back to #fitness and #exercise and following the latest #diet trends to get those #summerbodies. I thought it was fitting to remind you about what is true amongst all the BS on the internet.

A reminder from a qualified and registered Biokineticist:
👀Eating minimally is not optimal especially in the long run – if you want your metabolism to stay healthy you need to nourish your body with enough energy aka calories.
👀Drinking #coffee is not breakfast
👀Drinking water to curb your #appetite is not normal and neither is chewing gum all day to avoid eating – this can actually mess with your gut health
👀 #Intermittentfasting is NOT for everyone esp if you’re female, generally unwell or have hormonal issues
👀Carbs are not evil – they are fuel for your cells and your bodies prefered source of energy
👀Overtraining wrecks havoc on a body that already barely gets nourished – if you want to be exercising you need to feed your body especially if you want to maintain your metabolism and muscle mass
👀Detox teas and juice fasting is not what you ‘need’. seriously you dont need to detox, just cut out the crap.
👀”Trainers” who tell you, you have to burn 1000 #calories while training and only eat chicken and broccoli have to go – seriously its 2020 😳 go science abit please.
👀Sugar is not the same as cocaine, like wtf
👀All or nothing #mindsets, are not winning mindsets – you have to focus on balance all the pilars of health and wellness to be successful. (your perception of successful matters here)
👀 Having body fat is normal and #healthy and good for a healthy #hormonal profile. (the right amount of course)
👀 Ladies, not getting your #period is not okay!
👀Never underestimate the power of daily #habits#movement#sleep#rest and eating a #balanced nourishing diet.

If this made you questions your latest fad or the latest trend on instagram, you need to speak to a professional.

Let me know what you following at the moment, need advice, want to get on the right path? Lets chat 😉

x M

Returning to the gym

To the joy and excitement of many, our indoor gyms are reopening across the country as the Lockdown restrictions continue to ease.

We officially opened the doors, right in time for spring and getting our summer bodies back after a few sedentary months, thanks to lockdown.

However, before you pick up the dumbbells and jump into your running shoes, you need to be cautious. During the pandemic, many of you have been more sedentary as working from home has become our new normal.

When we exercise less, our physical condition declines, which may increase the risk of injury.

Humans are bioplastic. Meaning we respond to what we do with our bodies. Usually, our body responds positively to exercise: we get fitter and stronger, and our mental and physical health improves. When we stop being active, our physical condition declines. This is known as “deconditioning”.

Deconditioning can happen quickly. Studies show significant decline in muscle mass, physical function, aerobic capacity, strength, and metabolic functioning in as little as 10 days of inactivity. Long term deconditioning can cause ordinary symptoms like aches, pains, weight problems, poor posture, fatigue and feeling down in the dumps.

While deconditioning can be rapid, reconditioning the body takes a bit longer, don’t let this stop you. When you return to your physical activities or to the gym, you may feel like your muscles are tighter and you are out of breath more easily. You may feel your joints are stiff or your pain threshold has lowered. These are all normal and that should improve after a few sessions or at least after a few weeks.

Engaging in high-intensity exercise and increasing loads too quickly can be a risk for injury. Don’t assume you can jump back into your pre-covid exercise without considering deconditioning.

So how do you prepare yourself both physically and mentally to return to the gym?

  • Before scheduling your gym session, check in with yourself to be sure you don’t have any niggles or posture concerns since lock down. Everyone has been sitting at different work desks, hunching over their work laptop, leading to an imbalance in posture muscles, this has been a common concern lately.
  • Set realistic goals – going into the gym with a plan is important, allow your body to adjust and to focus on re-establishing healthy habits and routines. Don’t have the mindset of all or nothing, studies show that showing up for your sessions even if they are not at full effort, has lasting results due to habit formation.  
  • Focus on eating a well-rounded nutritious diet – important for you goal, it may be fat loss, muscle gain, blood sugar balance or endurance improvement. Nutrition is a non-negotiable piece of the puzzle.
  • Hydrate – make sure your drinking enough water.
  • To reduce your risk for injury be sure you do the following:
  • Focus on getting at least 7-9 hours quality sleep per
  • Consider reducing your intensity or load to about 60-80% of your pre-lockdown efforts for a few weeks
  • Manage your stress levels
  • Make sure you warm up properly before your exercise sessions
  • Schedule in stretching sessions or massages to release your muscles
  • Listen to your body. Watch for fatigue or muscle strain to help avoid injury.
  • Consider checking in with your Biokineticist, to make sure you are ready to jump into a program. If you haven’t been very comfortable at the gym or with your workout routine now is a good time to get advice from a professional.

If you are a bit wary of the gym, I have got you covered. I am still offering exercise training sessions online via zoom and training programs via an app on your phone. You still get fit and healthy from the comfort of your home.

If you are recovering from covid, get in touch to find out how you can return to exercise safely.

September Spring specials are up and running to help you get back on track, get in touch to find out more.

Have a happy, healthy, and vibrant spring 2020

X M

10 TIPS for better sleep from Ray Peat

All of the following sleep-enhancing tips promote the production of energy and a reduction in substances that increase stress and inefficient energy production.

1. Eat something salty before bed.
Sodium lowers several stress mediators that can rise during sleep including serotonin, adrenaline, cortisol, and aldosterone. Salt optimizes the blood volume and circulation essential for the delivery of oxygen and nutrients, helps stabilize blood sugar, increases or maintains the body temperature, and raises the production of carbon dioxide (see #8 in this list). A canning and pickling salt added to food, a sugary beverage, or in bone broth eaten before bed is a good way lower inflammatory nocturnal substances.

2. Eat something sugary before bed.
Like sodium, sugar is anti-stress and raises the body temperature. Ripe fruits, fresh orange juice, or milk are good sources of sugar before bed. These carbohydrate choices also contain anti-stress minerals (magnesium, potassium, and calcium) that benefit energy production and sleep quality. Fresh juice with some salt and gelatin added is a good combo, and to make it more potent coconut oil eaten off a spoon can help produce energy efficiently and balance the bloods sugar. Starchy carbohydrates should be avoided because they make blood sugar balance difficult.

Milk with a little sugar and a pinch or more of pickling salt added is a pre-sleep cocktail that has proven successful with my clients and myself. The casein in milk is anti-stress, and the calcium in milk is pro-metabolism and can regulate blood pressure while lowering parathyroid hormone (PTH), which plays a role in some cases of insomnia when elevated. Tips #1 and #2 can assist you with going back to sleep if you happen to awaken one or more times during the night.

3. Eat less meat later in the day.
Meats are rich in tryptophan, which is the precursor to the stress substances serotonin and melatonin. Although generally seen as substances to increase to improve sleep by mainstream standards, these stress substances lower metabolism and disrupt restful, regenerative sleep. This means do not supplement with melatonin or 5-HTP supplements.

By consuming foods deficient in tryptophan later in the day, you can minimize the the nocturnal production of serotonin and melatonin. Foods high in tryptophan are meats, whey protein, and egg whites. Cheese lacks tryptophan because the whey has been removed. Milk does contain tryptophan, but its other nutritional properties seems to offset its tryptophan content. Food, supplement, or food additives (carrageenan for instance) that inflame the intestines increase serotonin. High cortisol from stress, exercise, or blood sugar imbalances can increases serotonin as well.

High meat consumption relative to calcium intake from dairy or eggshell powder can disrupt calcium metabolism and cause a rise in parathyroid hormone, which is associated with sleep problems. This is another reason to be careful with over consumption of meat if you’re having sleep difficulties.

gelatin supplement and broth contain no tryptophan and are high in glycine making them an is an excellent choice. Add a little butter and salt to broth for a sleep-inducing combo. Having broth or gelatin at meals containing meat during the day and night can help safeguard against poor sleep by providing a more balanced, anti-stress amino acid profile.

4. Use light therapy right up until bed time.
Light is essential for a high rate of metabolism. Our best defense against the stress from the onset of darkness is youthful, restorative sleep. As soon as the sun goes down, metabolism falls and stress substances that harm can sleep quality begin to rise. Darkness damages the energy producing structures (mitochondria) of the cell and (red) light from the sun or bright light supplementation restores them. Red light also activates a key enzyme, cytochrome oxidase, needed for energy production. Shine one to three bright incandescent lights (250 watt BR40 bulb with 10” metal surround) on your skin continuously or intermittently from sunset until bed time to keep the metabolism revved up and stress hormones at bay. Light therapy can also be used during the day if you unable to get outside or if daylight hours are short like during the fall and winter.

5. Balance your blood sugar from the first to your last meal.
Eating imbalanced meals or eating too infrequently degrades sleep quality because of the stress response that results and if chronic enough, the metabolic suppression that occurs. Eating frequently and consuming digestible meals that contain both a protein source (something from an animal) and something from a plant (a carbohydrate) promote balanced blood sugar.

A balanced meal will generally allow you go 3 to 5 hours comfortably without feeling hungry. Anything shorter than that may be a sign that your meal balance or food choices need adjustment. Sipping fresh orange juice, milk, or a homemade shake during the day is a simple way to balance the blood sugar and keep stress substances from interfering with energy production.

6. Use raw carrot (salad) or bamboo shoots daily to reduce endotoxin.
Endotoxin made by bacteria in the intestines are responsible for systemic inflammatory responses in the body. During any type of stress, like darkness or low blood sugar for instance, endotoxin enter the blood stream and promote the stress reaction (rises in histamine, estrogen, tumor necrosis factor, serotonin, and cortisol). Bamboo shootsraw carrot (salad), aged cascara sagrada, a digestible diet, cholesterol, at least one daily bowel movement, fructoseaspirin, and saturated fats are protective against endotoxin. The raw carrot and bamboo shoot therapies also help support the removal of estrogen, a stress hormone that decreases efficient energy production. Estrogen is in birth control and hormone replacement therapy (HRT). Using these classes of drugs can distort sleep quality, energy production, and hormone balance.

Raw Carrot Salad
C = 8g P = 1g F = 9g
117 calories per serving
Serves 1

Ingredients:
½ to 1 medium carrot
1 t olive oil
1 t refined coconut oil (or additional 1 t olive oil)
½ t favorite vinegar
Pinch of canning and pickling salt

Instructions:
1. Wash carrot thoroughly.
2. Shred carrot vertically and put in bowl.
3. Mix in remaining ingredients. If coconut oil is hard, melt slightly.
4. Pour dressing on carrot salad.

7. Avoid exercise later in the day.
Workouts raise a multitude of stress substances. Exercise depletes glycogen used to balance blood sugar while sleeping and promotes hyperventilation (excess loss of carbon dioxide). If exercise is chronically excessive, it can decrease reproductive hormones that promote sleep quality and suppress thyroid hormone synthesis.

Exercise is least stressful when the body is most resilient and resting temperature and pulse is at its highest (during the afternoon from 11 to 3 pm usually). Regardless of the time of your session, having baking soda and aspirin with vitamin k prior to a session and sugar before, during, and after can reduce the stress from exercise.

8. Use carbon dioxide therapies.
Carbon dioxide is an often forgotten anti-stress substance. Many poor sleepers lack carbon dioxide, which is essential to energy metabolism and oxygenating the cells of the body (Bohr Effect). Carbon dioxide inhibits the release of serotonin (see #3) and directly opposes stress-promoting lactic acid.

The hypothyroid tend to be deficient in CO2. Using carbon dioxide therapies during the day and at night such as bag breathing, drinking carbonated water, a baking soda bath, or consuming baking soda off the spoon on in a beverage can be useful. Buteyko breathing techniques like mouth taping or improving the control pause are other therapies to research.

9. Limit PUFA.
Polyunsaturated fats (PUFA) are promoted as the “healthy fats” and “essential fats” yet they are universally toxic to human physiology and poison our energy production at multiple points, suppress immune function, lower the body temperature, harm the brain and heart, inhibit protein digestion, promote estrogen and cancershorten lifespan, and negatively affect our detoxification systems. PUFA also serve as the basis by which toxic and inflammatory breakdown products are made such as prostaglandins, isoprostanes, and lipid peroxides. Excess consumption of PUFA will not only degrade sleep quality, but they are silently a figure head in the rise in obesity and chronic disease in the western world.

Examples of PUFA:

  • Soy oil
  • Corn oil
  • Safflower oil
  • Canola Oil (used in cooking at Whole Foods Market)
  • Fish oil (DHA/EPA) supplements
  • Fatty fish
  • Flax Oil/Linseed Oil
  • Walnut Oil
  • Almond Oil
  • Grains
  • Above ground vegetables
  • Beans
  • Nuts
  • Any nut, seed, bean, or vegetable oil
  • Industrially fed chickens and pigs

PUFA are found in all natural foods so avoiding them completely is impossible. However, consuming foods rich in saturated fats offer protection against the toxicity of the PUFA you eat and the PUFA stored in your tissues. Saturated fats are best for humans since these fats are stable at temperature and when exposed to oxygen.

Examples of saturated fats:

  • Chocolate fats
  • Refined coconut oil
  • Butter
  • Ghee
  • Dairy
  • Ruminant fat (buffalo, cow, goat, lamb, deer)
  • Grass fed eggs
  • Pastured or wild animal fats

10. Be careful with fermented foods.
Lactic acid is produced by cells during stress and also by bacteria in fermented foods. In either case, the liver is responsible for converting lactic acid into glucose. This process requires the use of fuel stored in the liver (glycogen). When available, glycogen is used during sleep to maintain the blood sugar so depleting it with fermented foods affects sleep quality and duration. To avoid this energy burden on the liver, reduction or elimination of fermented foods like kombucha, alcohol, yogurt, sauerkraut, and homemade fermented anything is a good idea. If you find yourself waking during the night, kick some of the fermented foods in your diet to curb for a while to see if your sleep improves.

Summary
This list is not meant to be exhaustive. When health issues are considered a deficiency of energy, many useful and simple therapies are available. The tips listed here extend to correction of more health problems than just sleep issues.

X M

Returning to Exercise After COVID-19

Exercise is important, we all know that, especially for our physical and mental health. Returning to exercise after an illness is often a very tough battle, particularly after the current Coronavirus outbreak.

You might feel as if you are starting from scratch but your fitness will return quickly once you feel better. Follow these steps to help you get back to activity safely:

1. Make sure you have recovered completely

Check with your doctor.

2. Take it slowly

Use your common sense and be sensible. Begin with just a short walk. See how you feel and build up gradually from there. Chat with you Biokineticist to advise the right intensity and progression.

3. Listen to your body – always

If you start feeling unwell again or you feel completely wiped out by the activity you did, then just move back a step, rest and try again with something a bit lighter and easier. Again follow the advise of your Biokineticist.

4. Rest and recover – is so important

After recovering from the illness, you need to view your body as a beginner to exercise. Rest and recovery is super important here. Your body has been busy healing itself from illness and when you then add exercise to the mix it’s a good idea to allow a little extra sleep and rest for your body to restore and repair itself.

5. Stay positive

Get your mindset right. Pace yourself and take things slowly. Progress is more important than perfection. Know that you will get get there it will just take some time and dedication. It may feel like your taking 2 steps forward and 3 steps back at first but you will be surprised at how quickly you will regain your fitness. Remember that being active will help to keep your immune system in good shape to fight off future infections.

6. Just move and have fun

So important to enjoy the movement your taking part in, don’t force workouts – do things you enjoy . Make physical activity fun and it will never feel like a chore.

”Some ideas: dancing, tennis, hiking, trail running, ball games on the beach, walking with a friend, mountain climbing, horse riding, yoga, pilates, group classes, family group classes.”

Yours in health and fitness

X M

MISSING PERIOD? what does this mean

A loss of period or absence of menstruation is medically known as amenorrhea. This is a common phenomenon but it’s not normal. If your cycle length changes drastically from one month to the next, we need to determine what the root cause is.

Here are some reasons why you may experience a loss of period or fluctuations within cycle length.

🔅Nutrition – Lack of macro/micro nutrients
🔅Fad diets like – very low fat or low carb diets.
🔅 Having a very low body fat percentage or on the other end of the scale having too much body fat.
🔅Chronic stress – overstimulation of the stress hormones, which then lead to imbalance in reproductive hormones.
🔅Fasting for long periods, increases stress hormones can lead to a cascade of events leading to imbalanced hormones.
🔅Post birth control use – progesterone has been suppressed by pill which is necessary for a period to take place. Thus it takes a while for the body to sync back to normal
🔅Low sex hormones (specifically estrogen & progesterone) very common in females who partake in chronic dieting and over training. (very common in bodybuilding/bikini comp females)
🔅Thyroid disorders – have been linked to anovulatory cycles.
🔅PCOS – polycystic ovarian syndrome. The eggs don’t develop as they should and hormone disruption can be caused by insulin resistance, higher than normal androgens, nutrient deficiencies, chronic inflammation, high cortisol levels and more.

Your hormonal health is so important, and imperative for woman’s overall health and well-being, make sure you give your body the attention it needs. If you need advice, get in touch and I can point you in the right direction.

X M

The Fifth Vital Sign

There are 4 primary vital signs: body temp, blood pressure, heart rate, and respiratory rate.

For women, your menstrual cycle can be referred to as the your fifth vital sign – YES that’s how important it is!!
Having hormonal fluctuations throughout the cycle directly affects our mood, metabolism, bone health, sex drive, energy, sleep, fertility and how we age. 😵

I like to view my cycle as a monthly report card and with every cycle/month you get a grade based on the your symptoms, and if or when it arrived (early, late or on time can also indicate certain health markers)

This is where tracking your signs and symptoms comes in. As a woman it is do important to take responsibility for your body and to understand each phase of your cycle. To understand why you feel a certain way and have peace of mind that it certain symptoms can be related to where your at with your cycle. (See my blog post for more info on this) https://mazbiofit.com/2020/06/28/tracking-your-symptoms/

It’s also important to note that certain symptoms are not normal and to learn when you need medical/professional intervention.

So be sure to take the time to learn about your body, your cycle, and health.

You can experience a loss of period or fluctuations within cycle length, and this can give a direct indication of what is going on with your hormones.

Hope this inspires you to pay attention to your unique body and the signs and symptoms its giving you.

X M

Exercise and your cycle.

How exercise can be used as a tool to support your monthly cycle.

Your period and cycle should come and go with minimal interference with life. If you find yourself suffering from severe PMS, heavy bleeding, breakouts, bad cramps or intense mood swings its time to start finding what the root cause may be and start balancing this out.

Did you know that you can support your cycle with exercise?

Different exercise styles and intensity can help you be your best at each phase of your cycle.

Learn to support your body rather than working against it.

If you check back in the blog posts you’ll see some posts on the cycle, explaining each phase.

So let’s look into how you can support your biology with exercise.


Phase 1 – Menstruation

3 – 7 days
During this phase its best to focus on rest, if you need a nap – go for it. Especially in the beginning of the phase, honor how you are feeling, closer to the end of this phase, as your energy rises focus on lighter movements, go for walks, do some restorative yin yoga and pilates.

Phase 2 – Follicular phase

7 – 10 days
During this phase your body is preparing for an egg to be fertilized. You have more energy as your estrogen rises so you can up your endurance exercise and get a bit more sweaty. Pilates, hypertrophy resistance training and longer runs should feel good here.

Phase 3 – Ovulation

3 – 5 days
The main event. Estrogen is high and testosterone surges. You should feel energized and strong. You have the energy to burn. Your able to do more and feel great after doing it. Increase the intensity and throw in some high intensity interval training, Tempo runs and challenging hikes will be great here.

Phase 4 – Luteal phase

10 – 14 days
You have energy at the start of this phase. Make the most of it. Enjoy slow strength training and intense yoga or pilates.
Going into mid luteal phase your energy may start to decline, honour your body here and listen to it, scale back and focus on lighter activities like slow runs, walking, yoga and pilates should support you well.

If your a bit confused be sure to check out my previous posts on the cycle.

If your needing more info or want to get to the root cause of your symptoms, reach out.

X M

5 Quick tips on How to gain weight healthily

Although one of my main focuses is on sustainable weight-loss, for some people – being underweight or having difficulty gaining weight can be just as disappointing as being overweight. I have heard some crazy ways on how some people have tried to gain weight, so I want to break it down simple on how one gain weight without causing harm to their body.

1. Increase nutrient-dense calories from protein, carbohydrates and healthy fats. Focus on eating healthy and nutrient dense foods. Increasing your healthy fats is especially great for those with decreased appetite as these are calorically dense. (Example: 2 tbsp of nut butter + 2 tbsp of hemp seeds = 300 calories) Its small subtle changes, you will definitely feel fuller, but with time your body will adjust to more calories. Remember foods high in carbohydrates often have less calories than foods higher in fat.

2. Focus on gut health – Gut health is so important. About 90% of nutrient absorption takes place in the small intestines. If you are not absorbing the nutrients you are taking in, it will be very hard to gain weight. If your gut is recked you need to focus on repairing it. (Check out my gut health post for a free gut health guide)

3. Limit cardio workouts when trying to gain weight and focus on strength training movements, allowing an optimal environment for building muscle and healthy weight. Cardio training is important for your cardiovascular health, but in all honesty don’t over do it if your trying to gain weight. Cardio workouts have a way of suppressing your appetite and so does high intensity workouts, so try avoid those and stick to slow yet heavy strength training movements. Make sure you get in good amounts of protein to support your muscles, remember the more muscle you have the hungrier you’ll be.

4. Reduce overall stress loads – People react to stress in different ways, but many undergo a shift in eating patterns – for some making food unappealing, resulting in weight loss. Make sure your managing your stress levels so that your appetite stays nice and high, its terrible to have to force feed yourself.

5. Add a protein shake – if your battling to eat in the mornings, try having a protein shake that will stimulate your metabolism. Fasting all morning can blunt your appetite through out the day so we need you to eat something within 30min of waking to kick start the metabolism and get it reviving for the day.

Tried these, and still stuck? – get in touch for a consultation so we can get you on the right plan.

X M

LIVER Health smoothie:

If you follow me on instagram you may have seen that I often share my smoothies in the stories, here is my fav smoothie recipe:

Liver health smoothie recipe:

1 tsp Moringa powder (shown to help support the liver, protect against damage and even repair functioning in damaged livers. Moringa also supports brain health, reduces inflammation throughout the body and detoxifies the body through the digestive system)

1 tbsp Collagen powder (Glycine, which is found in collagen, can support your liver during potentially damaging detoxification process. This is particularly welcome news for those of you who enjoy that extra glass of wine)

1 node of ginger (anti-inflammatory benefits) – to taste, it can be quite spicy

1 beet (stimulates liver function)

1 scoop vegan protein (builds and repairs tissues including muscle, skin and the liver)

Frozen blue berries (high in vitamins and antioxidants, which aids the body in synthesizing toxic materials into substances that can be absorbed by water and eliminated)

1/2 avocado (fat source – which helps make the nutrients more absorbable by the body)

Add some filtered water – depending on what consistency you like

Blend together well, and enjoy. You can add some cinnamon or honey if you prefer it to be sweeter 🙂

X M