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25.01.2022 HydrationHydrationHydration Don't just say: "I drink enough water", make sure you really do it! How many of you realise at 5 pm that you have just had a glass or two of water, or haven't had any water at all through the day? Then you try to make up for what's lost, get bloated and feel sick.. It has happened to me many times in the past. Being busy or forgetful isn't an excuse.. Your body needs water to function!... There are many, but the most common signs of dehydration are: Foggy brain, feeling light headed, slow or low cognitive function Small urinary output, dark coloured and offensive urine Digestion issues, bowel inflammations and stomach pain Constipation or irregular (hard) bowel actions Urinary tract infections Dry, flaky skin Toxins overload and weight gain We are all different when it comes to age, activities, metabolism, and chronic illnesses so there is not "an ideal number" of recommended daily fluid intake for all. For example, people with specific heart and/or kidney problems need to have their fluids restricted and kept to minimum (sometimes only 500 mL/day). There are a lot of recommendations out there but most reasonable is around 2.5L for healthy individuals, even though it's the best for everyone to find their own ideal number - one that will make you feel and look good and be at your best! So, to check if you are doing good the best is to record all your fluid taken for a number of days (3-7) to find out your average. Once you know where you are at, you can build up the number towards 2.5L or even more if you are very active and exercise regularly. Make up your own plan on how to maintain and keep up with your desired number of fluids a day. Tips to increase your fluid intake Except water you can include more of following: mineral and spring drinks herbal teas black coffees clear, veg soups kombucha probiotic drinks You can also flavour your water with a little of lemon, Himalayan salt, apple cider vinegar, cut up fruits/veg, fresh ginger, cinnamon or anything else that you like and enjoy as it will help you with your goal and bring you a step closer to your desired Health and Wellness

21.01.2022 Light and balancedYogurt, strawberries and granola b’fast bowl Per serve you need: 200g Low fat natural protein yogurt (Chobani or YoPro brand) 1/2 cup of strawberries (or other fruit/ berries)... 1/4-1/2 cup granola mix (home made if possible) Optional: Cinnamon, Flex or Chia seeds Instructions: Bland fruit in food processor (leave a few for topping) Add yogurt and mix lightly Pour into a bowl and top with granola, fruits and seeds or nuts as per wish Tip 1: use only 1 tbs of seeds and nuts per serve. Can add 1 tsp of honey or maple syrup Tip 2: add 2 cups of blended to the mxture for a perfect balance

20.01.2022 DIETSWhy diets are not good and don’t work??? Because they are restrictive and not sustainable ..For short term goals YES but for long term Health and Happiness NO .. find your own PLANDIETSWhy diets are not good and don’t work??? Because they are restrictive and not sustainable ..For short term goals YES but for long term Health and Happiness NO .. find your own PLAN

19.01.2022 Hydration..Aim to have 2.5 l of fluids a day for health, weight loss+ to eliminate toxins from your body.. see next postHydration..Aim to have 2.5 l of fluids a day for health, weight loss+ to eliminate toxins from your body.. see next post

16.01.2022 Let start with : Definition of Health

13.01.2022 SUGAR Processed vs Natural Like your coffee with sugar?? No worries Try swapping it for dates, at least on some occasions .. dates are healthy but also very high in natural sugars so go for small+dry. Small changes big wins

12.01.2022 Something new is coming here soon Something new is coming here soon

11.01.2022 Breakfast power bowlOvernight oats with kale and chia seeds This is an amazing dish to start the dayFully balanced, nutritious and rich in antioxidants, healthy fats, minerals and vitamins.. Per serve you need:... 1 scoop of protein powder, min 20 g of protein per serve (I have used a vegan brand #BlessedProtein, vanilla flavour however, you can use any brand as long as it has around 20 g protein per serve, small carbs/fat and no added sugar/ artificial sweeteners) 1/2 cup (organic) rolled oats (can use 1/4 cup if you wish) 1 cup of unsweetened rice milk (can use oats, almond or dairy milk varieties if you tolerate it) 1/4 cup of water 2 cups of kale (spinach, silver-beets or other greens) 1 tbs chia seeds orange slices or other fruit to decorate Instructions: Mix milk, protein powder and oats in the bowl and leave in fridge over night. Can add a little bit of water if mixture to thick Next morning, bland greens in the food processor. If too dry add a bit of water Pour 1/2 of oat mixture in the plate, other 1/2 mix lightly with greens Pour it in the plate and decorate with chia (or other) seeds Add fruits (nuts) to decorate Tip 1, you can use different flavour for your protein powder, this goes nice with chocolate protein powder Tip 2, use overnight oats recipe as a base. You can change greens for other veg e.g. frozen zucchini or use fruits instead #powerbowl #proteinfood #oats #greens #chiaseeds #healthyfood #healthyeating #breakfastideas #overnightoats #yummyfood #easyrecipes #simple

10.01.2022 Health is a state of physical, mental and social well-being in which disease and infirmity are absent.Health is a state of physical, mental and social well-being in which disease and infirmity are absent.

08.01.2022 Living healthy is about lots of things but it all start with FOOD! Instead of just making food you need to focus on nutrients that you are putting in as they all will become part of you- therefor you want to pick only the best! It all comes to 3 main groups: Proteins, our building blockers Carbohydrates, energy source Healthy fats, rich in omega fatty acids... Vegetables are crucial part of every healthy diet, and contain different food groups. They rich in antioxidants, minerals and vitamins and must be included wisely to maintain good balance. They often low in calories and fats. When creating meals for the best results all of the above need to be in balance.. Credit for photo goes to lovely Nutritionist Charity Rose

05.01.2022 Dinner power bowlSalmon+potato bake Per serve you need: 120-180 g salmon fillets or cutlets 1 medium potato (white or sweet)... 2 medium tomatoes (or 2 cups of salad veg) 1/2 small avocado (or other healthy fat) Instructions: Place fish and sliced potatoes on baking paper, drizzle with olive oil and sea salt. Cook on 250C 15-20 minutes, or until ready. Tips: can add any other water based veg Serve with tartare sauce See more

02.01.2022 Welcome Aboard and Thank you for being here! This page has been my dream for a long time and now more than ever I am commited to make it versitile, useful and educational for all women that want to invest time in discovering a new pathway to: Health and Wellness I will share simple, healthy and balanced home made food recipies (ideas) and posts about nutrition and other strategies that will help you on your own, unique way to become healthier, slimmer and better YOU. ... Enjoy the journey !! Indira xx See more

02.01.2022 Living a healthy lifestyle means making the right life choices, majority of the time.. NOT all the time! It’s about Progress over Perfection There is no quick fix for getting healthy, but instead it’s a life long journey of commitment and dedication to self care and self love..