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Intuitive Health by Gabriella Ratner

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24.01.2022 #Repost @movewithbillyslater with @get_repost A dinner that feels like a breakfast...enjoy this change up with our Bacon, & Brussels dinner. Full of goodness. Stay well, Gabby. #movenutrition #movewithbillyslater #moveslater

23.01.2022 One pan chicken with zucchini and squash - spring on a plate Prep time: 15 minutes Cook time: 15 minutes Serves: 4... Ingredients: cup extra virgin olive oil, divided 3 Tbsp fresh lemon juice, divided 1 t. dried oregano 2-3 garlic cloves, crushed Sea salt and black pepper, to taste 500g chicken breast, cubed large red onion, thinly sliced 1 small zucchini, sliced thin and cut into half rounds 1 small yellow squash, sliced thin and cut into half rounds Sprigs of fresh basil and lemon wedges for garnish Directions: Whisk 3 tablespoons olive oil, 2 tablespoons fresh lemon juice, oregano, and garlic together in a large bowl. Season with salt and black pepper, to taste, and stir to combine. Set aside. Place the cubed chicken in a large bowl and pour half the marinade on top. Toss to combine and set aside. Add the sliced zucchini and yellow squash to the original bowl with the marinade and toss to combine. Set aside. Place a large pan over medium heat. Once hot, add the remaining tablespoon olive oil and the sliced red onion. Season with salt and black pepper, to taste, and stir to combine. Cook, stirring occasionally, until the onion softens and start to develop some colour, approx 4-5 minutes. Pour the seasoned chicken into the hot pan and cook, stirring occasionally, until the chicken is golden brown and cooked through, approximately 8-10 minutes. Remove from heat and transfer the chicken and onions to a plate. Set aside. Increase the heat to medium-high and add the seasoned zucchini and yellow squash to the pan. Cook, stirring occasionally, until crisp tender and nicely browned, approximately 3-5 minutes. Return the chicken, onions, and juices to the pan and stir to combine. Remove from heat Serve immediately with lemon wedges and basil. Enjoy!

22.01.2022 Dinner inspo - bbq chicken wings, blue cheese sauce, quick pickled veg, tray baked beans and broccoli with Parmesan and coleslaw. Let me know if you want the recipe for anything! X

22.01.2022 Dinner inspiration - still soup weather This rich and delicious recipe takes some time to come together. The results are so worth it. ABout 4 large serves ... Ingredients: cup unsalted butter 1 kg brown onions, trimmed and sliced 2 cloves chopped garlic Sea salt and black pepper, to taste cup dry red wine 1 tbsp balsamic vinegar 4 cups beef/chicken broth 1 whole bay leaf 4 sprigs, fresh thyme 150g Gruyère cheese, sliced thin cup Parmesan cheese, grated Directions: Heat butter in a large pot over medium heat. Add sliced onions and season with salt and black pepper, to taste. Stir to combine. Cook, stirring occasionally, until caramelised, approximately 30-45 minutes. Add garlic and let brown for a few minutes. Deglaze the bottom of the pan by adding the red wine and balsamic vinegar and gently scraping the brown bits off the bottom with a spatula. Add the broth, bay leaf, and sprigs of fresh thyme. Season with additional salt and black pepper, and stir to combine. Increase heat to high and bring to a bowl, then reduce heat to medium-low. Loosely cover the pot with a lid and simmer, stirring occasionally, for 1.5 hours. Remove from heat and discard the thyme stems and bay leaves. Divide the soup between four large oven-safe bowls. Top with slices of the Gruyère cheese, followed by the freshly grated Parmesan cheese. Arrange bowls on a large baking sheet and place on the top oven rack. grilll until the cheese is melted and golden brown, approx 5-8 minutes. Remove from oven and serve Enjoy!

22.01.2022 Dinner inspo.... Chilli steak with a cabbage and kimchi salad. Kimchi is a Korean fermented cabbage which is of course full of probiotics, gut healthy and super tasty. ... Let me know if you want the recipe x

21.01.2022 My all-time favourite influential book (at least this month!) is How to stop worrying and start living I absolutely love this book because the ideas are simple and actionable. The idea of mindfulness before it became popular and the idea , though not often talked about, that keeping busy, can keep you from worrying....all that an idle mind being the devils playground stuff.... I first read it many years ago when I was suffering with anxiety and horrible insomnia, I ...picked the book up and accidentally opened it up to the page that talks about dealing with insomnia by simply not worrying about it, the worrying is what perpetuates it, and knew I needed to read the book. It made a pretty big impact on my life. Basically, I spent more then a quarter of my life worrying about all sorts of things, mostly what other people thought about me, and really, how unimportant that is. The book also taught me to keep busy to stave off anxiety. Ever heard that saying that you’re the sum of the 5 people you spend the most time with? Well, I definitely include authors into that equation! Have you read How to stop worrying and start living? What did you think? What’s one of YOUR most influential books?

21.01.2022 #Repost @movewithbillyslater with @get_repost Need some food inspiration for the next few nights? Check out what we are serving up on our @movewithbillyslater app available in AppStore, GooglePlay, movewithbillyslater.com.au or click link in BIO. Stay well & eat well. Gabby #movenutrition #moveslater #movewithbillyslater @ Rose Bay, New South Wales

20.01.2022 Dinner Inspiration - Plenty of omega 3 fatty acids for a healthy everything ( heart, brain, skin.....) and vegetbles. A perfect spring dinner Crispy Salmon with Herb Butter Serves: 4... Ingredients: 6 Tbsp butter, divided and room temperature tsp dried oregano tsp dried thyme 1 tsp garlic powder, divided 2 Tbsp extra virgin olive oil, divided 4 salmon fillets( wild alaskan if you can get) , skin on Sea salt and black pepper, to taste 1-2 cloves garlic, crushed 1 small zucchini , sliced thin and cut into half rounds 1 small yellow squash , sliced thin and cut into half rounds 1 cup cherry or grape tomatoes, halved 1 large lemon, cut into wedges for squeezing 2 tbsp fresh parsley, chopped Directions: 1.Add 4 tablespoons unsalted butter, oregano, thyme, and half the garlic powder to a small bowl and stir to combine. Set aside. 2.Add one tablespoon olive oil and the remaining butter to a large pan over medium-high heat. Pat the salmon fillets with paper towels and add to the hot pan skin side down. Sprinkle with the remaining garlic powder and season with salt and black pepper. 3.Cook until the salmon skin is browned and crispy, approximately 4-5 minutes. Carefully turn the fillets and cook on the remaining side for another 3-4 minutes, or until the salmon is golden brown and cooked through. 4.Remove from heat and transfer the salmon to a platter. Add remaining olive oil to the skillet and set over medium heat. Add garlic, zucchini, yellow squash, and tomatoes. Season with salt and black pepper, to taste, and stir to combine. Cook, stirring occasionally, until the vegetables are tender and browned, approx 4-5 minutes. 5.Return the salmon to the pan and top each fillet with some of the herb butter and a squeeze of fresh lemon juice. top with fresh chopped parsley and Enjoy!

20.01.2022 Let’s talk about MEAL PLANNING! So much fun, right? (Or not?) Have you ever heard that saying, Through discipline comes freedom? I totally believe this when it comes to planning your meals ahead of time.... That’s why I spend a 20 minutes every weekend sketching out my meals for the coming week and writing up a shopping list. It’s incredible how much peace of mind this gives me once it’s all done! That means I don’t have to give it another thought all week it’s already handled. Woohoo! One of my biggest tricks for meal planning is I keep a running list of grocery items/recipes/etc on my phone,) and I like to cook in themes, so if its Indian (as in the photo) I choose sides and salads to match , decision fatigue is a real thing and It makes it easier to decide. Do you plan your meals each week? What’s your process? Here I have a lamb curry, garlic beans, papadums, minty yoghurt and a cooling carrot and cucumber salad with sprouts. I promise that while the curry was cooking, the rest took 15 minutes to make

19.01.2022 Cheese steak lettuce wraps Red meat has been increasingly blamed for everything from heart disease to cancer. The media love to plaster alarmist headlines about red meat but as you might suspect these claims are often baseless and misleading. An impartial review of the evidence actually shows that red meat is one of the healthiest foods you can eat! Red meat is a rich source of vitamin B12, which is vital to ... the proper functioning of nearly every system in your body. B12 deficiency can play a role in everything from aging, neurological disorders, and mental illness, to cancer, cardiovascular disease, and infertility. t’s crucial to get these b12 from whole foods sources. Ingredients: 1 Tbsp unsalted butter 2 Tbsp extra virgin olive oil, divided 1 onion, sliced thin 1 large green capscum, sliced thin Sea salt and black pepper, to taste 500g Ribeye steak, sliced VERY thin t. garlic powder 4-5 slices mild Provolone cheese I large head butter lettuce, separated, rinsed, and patted dry Directions: Add butter and one tablespoon olive oil to a large nonstick pan over medium heat. Add the onion and season with salt and black pepper, to taste. Cook, stirring occasionally, until the onion starts to soften. Increase the heat to medium-high and add the sliced capsicum. Cook, stirring frequently, until the peppers are crisp-tender, approx 3-4 minutes. Remove from heat and transfer the onions and capsicum to a plate. Set aside. Add sliced steak to the pan and adjust heat back to medium. Season with the garlic powder, plus salt and black pepper. Cook, stirring frequently, just until the meat is browned on all sides, approx 2-3 minutes. Return the onions and capsicum to the pan and stir to combine. Remove from heat and top the mixture with the Provolone cheese slices. Cover and let stand until the cheese is melted. To serve, remove cover and divide the cheesesteak mixture among the lettuce leaves. Enjoy!

18.01.2022 Why does posting pictures of me give me anxiety....Thats why I do it. Whenever something gives me anxiety, I do more of it. I try to post what I want and tell myself whoever likes it likes it, and whoever doesn't, well, it's just not for them. It's not our job to make everyone like us; it's our job to be ourselves. This is a hard lesson I am working through. Anyway, this post is really about..... What is metabolism, and proven ways to boost it!...Continue reading

18.01.2022 Good morning, I want to talk to you about something SO IMPORTANT today that is a big part of keeping up with a fitness and wellness lifestyle! And I have a fun and empowering tip for putting it into action starting today.... First: this something is SELF-WORTH and it fuels SO MUCH about your life! It’s all about realising how important and valuable you are. And also how WORTHY you are of being treated well and living a healthy and fit life. It’s a little different and a whole lot more important than self-esteem. Here’s a really quick example of what I’m talking about: Let’s say you try on some dresses, and you don’t like the way your arms look, or maybe you’re not pleased with your stomach. You might even realise you have low self-esteem in these areas i.e., they don’t make you feel confident. But SELF-WORTH lets you know that you are SO MUCH MORE than the state of your arms or tummy. AND ... it can even help you recognise that you want something different for yourself. It can be the spark you need to make certain changes because you know you are WORTHY of feeling amazing! Here’s one of my FAVOURITE exercises for self-worth AND putting it to action: 1. Imagine you and I are having a chat exactly 12 months from today If you had your best 12 months EVER and stayed on track with your goals, what would you envision your health and fitness to look like? What are the exact goals you want to reach? 2. Now, imagine how living that way will FEEL to you what your energy levels look like? What kind of new confidence will you have? Write it all down! 3. Next, once you have crystal clear clarity on what your 12-month goals are and how it feels, think about the DECISIONS you’re making 12 months from now. What choices are you making? How are you spending your time? How often are you working out? What are you doing for your nutrition? Write it down :-) 4. And lastly, WHY WAIT 12 months to start making those decisions! If you want to create a new reality, you have to make different decisions TODAY. If you need help with your goals and creating a personalised action plan to get there, I can help!

18.01.2022 The best chai tea recipe ever Good morning I’ve got an AMAZING bonus recipe that is SO GOOD for your gut health (and also your everything health!).... If you’re not a tea drinker already, you might become one after this email. :-) Researchers are still learning more about exactly HOW polyphenols work, but one thing is for sure: they are antioxidants that fight inflammation in your body. You can find polyphenols in everything from wine, grapes and turmeric to coffee, chilli and berries! and, you guessed it, also TEA! Especially black tea. The polyphenols in tea appear to promote the growth of the good bacteria in your gut AND make it harder for bad bacteria (like salmonella) to grow. Plus, black tea contains properties that help repair the lining of your digestive tract. This recipe also contains other gut-friendly ingredients like cloves, turmeric, peppercorns, and ginger. Note: check the ingredients on your non-dairy milk to make sure it doesn’t contain carrageenan, a thickener that has been linked with gut issues. Gut healthy Chai Tea Makes 2 servings 1 cup non-dairy milk (carrageenan-free and sugar free) 1 cup water 2 whole cloves 1 cardamom pod, crushed 1-2 peppercorns, crushed cinnamon stick tsp turmeric inch piece fresh ginger, grated 1 tsp coconut sugar/ or honey 1 tbsp black tea leaves Splash of pure vanilla extract In a small saucepan over medium heat, combine the milk, water, cloves, cardamom, peppercorns, cinnamon, turmeric, and ginger. Simmer for about 10 minutes. Turn heat to medium low if it gets too hot. Stir in the coconut sugar/honey, tea, and vanilla, and simmer for another 5 minutes. Strain mixture into cups and enjoy! If you’re ready to make some changes in your life and take that next step towards your goals get in touch

17.01.2022 HAPPY SUNDAY!!! Lunch or dinner - Caeser Salad Unbeknownst to you and probably many salad eaters out there, cos lettuce actually offers a variety of health benefits.... Fights Cancer Certain studies have shown that the pigment chlorophyll in leafy greens like cos lettuce actually reduce the risk of developing liver and colon cancer. And Promotes Weight Loss Cos lettuce variety contains very minimal carbs and s extremely low calories. It’s also quite filling, so you feel full faster when you eat it. Dressing Ingredients: cup sugar-free mayonnaise - I love to use the one made by @undividedfoodco cup Greek yogurt Tbsp fresh lemon juice 1-2 large cloves garlic, minced 1 tsp Dijon mustard 3-4 anchovies, minced Sea salt and black pepper, to taste cup Parmesan cheese, grated cup olive oil Salad Ingredients: 500g skinless chicken breast tsp garlic powder Sea salt and black pepper, to taste 1 large head Romaine/cos lettuce, cleaned, chopped, and dried completely cup shaved Parmesan cheese + more for serving Directions: Prepare the dressing by combining the mayonnaise, Greek yogurt, lemon juice, garlic, Dijon mustard, and anchovy paste in a medium-sized bowl. Season with salt and black pepper, to taste, and whisk to combine. Add grated Parmesan cheese to the dressing and stir to combine. Slowly drizzle the olive oil into the dressing and whisk until thoroughly incorporated into the mixture. Taste and season with additional salt and black pepper, if needed. Cover and refrigerate until ready to use. pre-heat oven to 180. Line a large, rimmed baking sheet with baking paper. Arrange the chicken breasts on the prepared baking sheet and sprinkle evenly with the, garlic powder, salt, and black pepper. Place the baking sheet in the pre-heated oven and roast for 20-25 minutes, or until the chicken is cooked through. Remove chicken from oven and cool for 10-15 minutes before slicing. To serve, assemble the salad by adding the chopped Romaine lettuce to a large mixing bowl. Add the shaved Parmesan and drizzle with 1/3 cup dressing. Gently toss to combine. Divide salad between chilled salad plates and top with the sliced chicken breast. Enjoy!

16.01.2022 Dinner Inspo - the perfect side for any protein. I like to serve with roast chicken. Get your glow on by eating more carrots! The same beta carotene that gives carrots their orange colour will brighten your skin and make it glow. That beta carotene in carrots is then converted into vitamin A in your body. Vitamin A promotes firm, elastic and healthy skin. ... Ingredients: 1kg fresh carrots, peeled and cut on the diagonal 2 Tbsp extra virgin olive oil 2 tbsp honey, preferably local 1 Tbsp curry powder 10-12 fresh thyme sprigs Sea salt and black pepper, to taste Directions: Pre-heat oven to 180C, Line a large, rimmed baking sheet with baking paper Set aside. Add carrots, olive oil, honey, curry powder, and fresh thyme to a large mixing bowl. Sprinkle with salt and black pepper, to taste. Toss until well combined. Pour seasoned carrots on the prepared sheet pan and spread into a single layer without overcrowding. Place in the pre-heated oven and roast for 20-25 minutes, turning carrots once halfway through cooking. Carrots should be crisp tender and nicely browned when ready. Enjoy!

15.01.2022 So refreshing and perfect to serve with any protein. Cucumbers are actually a powerhouse vegetable full of anti oxidants while being super low in calories. Cucumber extract is used in skin care and who hasn't seen the cucumber on the eye trick... DUe to vitamin C and caffeic acid in cucumbers , which both fight to reduce inflamed or irritated skin, and hydration thanks to its high water content. The peel itself contains silica, which firms up sagging skin. Cucumber and dill ...salad Prep time: 15 minutes Dressing Ingredients: 1/3 cup Greek yogurt 1/3 cup sour cream 1 Tbsp fresh lemon juice 1/2 bunch fresh dill, finely chopped 1 clove crushed garlic Salt and black pepper, to taste Salad Ingredients: 2 large cucumbers, sliced and cut into half rounds medium red onion, sliced thin 1/2 bunch fresh dill, roughly chopped Directions: Prepare the dressing by whisking all of the ingredients together in a bowl until thoroughly combined. Set aside. Add the cucumber, red onion, and roughly chopped fresh dill to a large bowl. Pour the dressing on top and combine. Enjoy!

14.01.2022 The truth about internal voice chatter Still on self worth and confidence Did you know that your inner dialogue (aka the voice in your head) is one of the biggest influencers on your confidence and self-esteem?... If your self-talk tends to be on the negative side (which is the case for a LOT of people), Heres some tips that can help you turn it around. The first thing to know is that you are NOT your thoughts. That little voice in your head can say a LOT of things that aren’t always true. That internal noise is called thought chatter and it’s a process that happens when your brain isn’t otherwise engaged. TIP: Think of it as a body process like digestion or breathing. It’s just a byproduct of your brain doing its job. Here are some things you can do to turn that negative thought chatter into something empowering that helps you reach your goals (instead of derailing you) RECOGNISE IT - the first step is to be aware that it’s even there in the first place! Pay attention to yours today - how often does it show up? CALL IT OUT As soon as you notice the negative self-talk happening, shut it down! Don’t criticise yourself for having the chatter. Instead, think, I hear you in there and I’m not interested in your nonsense TODAY! REDIRECT IT If you notice yourself falling into negative thought patterns, turn those thoughts around fast. Example: let’s say you are feeling stressed from work, and your internal chatter is telling you to skip your workout because you’re too tired and grouchy. Turn that around by telling yourself your workout will lift you OUT of this mood and give you the exact boost you need (because it actually WILL!). Negative thoughts are not something you should ever be ashamed of we all have them. The key is to become aware of them and to replace them with ideas and thoughts that help you build CONFIDENCE and feel good about yourself not tear you down and beat you up. REFERENCES: www.psychologytoday.com//out-the-darkness/201803/the-voice

12.01.2022 Lunch? Cashews make for an amazing snack that could help reduce your risk of cancer, heart disease, obesity, and diabetes. Research also points to the benefits of cashews on your skin and hair, and even your nerves, due to their powerful micronutrient content. Magnesium in cashews prevents calcium from over-activating nerve cells, therefore relaxing them. This action keeps your blood vessels and muscles relaxed as well. (You may notice that if your magnesium levels are low, y...ou often get muscle cramps.) Cashew chicken lettuce wraps Sauce Ingredients: 1/3 cup tamari (gluten-free soy sauce) or coconut aminos 2 T.bsp sugar-free crunchy peanut butter, room temperature 1 Tbsp honey, preferably local 2 Tbsp rice vinegar 2 large garlic cloves, minced 1 Tbsp sesame oil tsp crushed red pepper flakes Ingredients: 500g boneless, skinless chicken breast, cubed 2 Tbsp unsalted butter 3 large green onions, sliced (white and green parts separated) 1-2 cloves garlic, minced Sea salt and black pepper, to tasteI large head butter lettuce, separated, rinsed, and patted dry cup chopped cashews, lightly salted Directions: Whisk together the tamari, peanut butter, honey, rice vinegar, garlic, sesame oil, and crushed red pepper flakes in a large bowl. Add the cubed chicken breast and gently toss to combine. Set aside. Heat butter in a large pan over medium heat. Add white part of green onions and garlic. Season with salt and black pepper, to taste, and stir to combine. Cook, stirring occasionally, until the onion starts to develop some colour, approximately 2-3 minutes. Pour the chicken and sauce into the pan and stir. Cook, stirring occasionally, until the chicken is cooked through and the sauce starts to thicken, approx 8-10 minutes. Remove from heat and divide the chicken mixture between the lettuce leaves. Top each wrap with the sliced green onions and chopped cashews and serve. Enjoy!

11.01.2022 This is the perfect dinner to celebrate the start of Spring! Use frozen mango if you have to, although I have seen a few fresh ones around Mangoes have aphrodisiac qualities and are also called the 'love fruit'.in parts of South east Asia and India. They are said to increase virility in men. Vitamin E, which is abundantly present in mangoes, helps to regulate sex hormones and boost sex drive.They worked for George and again for Elaine on... Seinfeld, and it wasn’t all comedy. Mangoes also contain compounds that mimic estrogen (The good type) , supposedly helping to regulate sex hormones and boost sex drive. Ingredients: 4 x 200g firm white fish fillets 2 Tbsp extra virgin olive oil, divided Sea salt and black pepper, to taste 2 large mangos, peel removed and diced large red onion, cut into thin wedges 1 Tbsp fresh thyme leaves 1 Tbsp fresh lemon juice 1/2 fresh red chilli Fresh thyme sprigs, for garnish Directions: Pre-heat oven to 170C Line a large, rimmed baking sheet with foil. Set aside. Add the fish to the sheet pan and drizzle one tablespoon of olive oil on top. Use a pastry brush to spread the oil evenly over the surface of the fillets. Sprinkle with salt and black pepper, to taste. Arrange the diced mango on the same baking sheet in a single layer without overcrowding. Add the red onion wedges and drizzle with the remaining olive oil. Spread the oil with a pastry brush until the onion is completely coated. Top the fillets and the onion with most of the fresh thyme leaves and season with salt and black pepper, to taste. Place the baking sheet in the pre-heated oven for 15-18 minutes, or until the fish is cooked through and flakes easily with a fork. Remove from oven and transfer to a plate. Set aside and keep warm. Transfer the roasted mango to a blender or food processor and place the onions back in the oven to roast for several more minutes while you prepare the mango sauce. Add the fresh lemon juice, chilli, and few fresh thyme leaves to the blender or food processer with the roasted mango. Season with salt and black pepper, to taste, and pulse until smooth. Remove the onions from the oven and divide between four serving plates. Top the onions with a baked fish fillet and some of the roasted mango chilli sauce. Garnish with sprigs of fresh thyme, Enjoy!

10.01.2022 Chicken burrito bowl for dinner - all the veggies

08.01.2022 Inching closer to summer - This salad is o summery and beautiful! add a salmon fillet or grilled chicken breast for a complete meal. Berries are among the healthiest foods you can eat. They’re delicious, nutritious, and provide a number of impressive health benefits.... Several antioxidants in berries, including anthocyanins, ellagic acid, and resveratrol, may reduce cancer risk Specifically, animal and human studies suggest that berries may protect against cancer of the esophagus, mouth, breast, and colon. A test-tube study found that all types of strawberries had strong, protective effects on liver cancer cells, regardless of whether they were high or low in antioxidants Peach Blackberry Salad with Blackberry-Basil Vinaigrette Vinaigrette Ingredients: cup extra virgin olive oil cup champagne vinegar 1 tbsp Dijon mustard 1 Tbsp honey, preferably local 4-5 large blackberries, rinsed 1 Tbsp fresh basil, roughly chopped Sea salt and black pepper, to taste Ingredients: 2 cups baby spinach 2 cups baby rocket 2 large ripe peaches, sliced 1 cup blackberries, washed and patted dry cup walnuts, roughly chopped 100g goat cheese, crumbled Fresh basil sprigs, for garnish Directions: Add the olive oil, vinegar, Dijon mustard, honey, blackberries, and basil to a food processo. Season with salt and black pepper, to taste, and process on high until thoroughly blended. Taste and add additional honey, salt, and/or black pepper. transfer to an airtight container and store in the refrigerator until ready to serve. Add the spinach and rocket to a large bowl and toss to combine. Transfer to a serving platter and top with sliced peaches, fresh blackberries, walnuts, and goat cheese. Garnish with sprigs of fresh basil and drizzle some of the blackberry-basil vinaigrette on top. Enjoy!

07.01.2022 #Repost @movewithbillyslater with @get_repost 1 of hundreds of our delicious recipes on our app from our nutritionist @gabriella_nutritionist.. Coriander & ginger spiced in cups. Full of immune boosting properties & tastes good too! Due to its anti-inflammatory & antioxidant effects, ginger may boost immune health. also includes immune boosters, has more than 100 sulfuric compounds (powerful enough to wipe out bacteria & infection), are packed with immune boosting nutrients like selenium, sulfur compounds, zinc & Vitamin C. What a powerhouse dinner! Upping your intake of antioxidant-rich foods may help combat inflammation & keep your immune system healthy. #immunebooster #movenutrition #movewithbillyslater

07.01.2022 Haloumi (protein),bean(fibre) and avocado (lots of fibre) salad - let me know f you want the recipe Add these foods to FIRE UP your metabolism remember your metabolism......Continue reading

07.01.2022 Is it still Spring? Here is a warming recipe for dinner but its kind of spring like with fresh seafood...Prawns are really high in Omega 3, zinc and a great source of protein. All these are super important for mental health - which tends to suffer a little when the weather is so uninspiring. Prawn Saganaki For a gluten-free main course, serve on a bed of cooked zucchini noodles... Serves: 4 Ingredients: 3 Tbsp extra virgin olive oil 2-3 cloves garlic, finely chopped 1 red onion, finely chopped cup dry white wine 1 x 400g can crushed tomatoes cup Kalamata olives, chopped 1 tbsp fresh dill, chopped 1 tsp dried oregano tsp red chilli flakes Salt and black pepper, to taste 600, shelled and deveined fresh prawns 1 bunch fresh parsley leaves, chopped and divided 100g. Feta cheese, crumbled Directions: 1.Heat olive oil in a large pan over medium-high heat. Add garlic and onion and cook, stirring, for 3-4 minutes, or until the onion softens and starts to turn golden brown. Add white wine to deglaze the bottom of the pan, scraping up any brown bits. 2.Reduce heat to medium and add crushed tomatoes, olives, dill, oregano, and red chilli flakes. Season with salt and black pepper, to taste, and stir. 3.Simmer for 8-10 minutes, stirring occasionally. Add prawns and 2 tablespoons of the parsley. Cook for 3-4 minutes, stirring occasionally, or until the prawns just turns pink. Do not overcook the prawns. 4.Remove from heat and season. To serve, place in a serving dish and top with remaining fresh parsley and crumbled Feta cheese. Enjoy!

06.01.2022 Finally salad weather! Salmon Nicoise for dinner tonight

05.01.2022 Every day no matter what I start my day off with a big glass of water with lemon, a couple of drops of selenium ( for immunity and hormone health) and collagen (For luminous skin and gut health) I’ve been doing this for a while now, and it’s turned into one of my non-negotiables. Habits can seem like such small things, but they add up to something BIG. I love this quote: ... Habit will sustain you whether you’re inspired or not. -Octavia Butler This habit is a make or break for me because.... It starts my day off with a dose of positivity and intention, sets a tone for health and fitness and keeps me feeling connected to my healthy choices What’s one of YOUR healthy habits? Tell me about it below and how long have you been doing it?!

05.01.2022 Results of a recent study indicate that zinc supplementation has beneficial effects with respect to glycaemic control in diabetics and in individuals with a high risk of developing diabetes. Zinc is essential for so many functions - about 100 to be exact!

03.01.2022 Let’s get this party (re)started! Are you ready for a big dose of motivation today? I hope so! OK. Are you ready? I have a strong message for you today.... It’s about getting yourself back on-track after the past couple of months. Spring is all about new beginnings! Because let’s face it. If you’re like most people, chances are you’ve drifted away at least a little bit from your healthy lifestyle habits. Maybe people’s lives have been flipped upside down for the past few months. But now it’s time to dig in and get focused again! I know jumpstarting yourself back up can seem like a big job, but the fact is it really isn’t. In reality - all that resistance is just in your head! All those excuses and inertia are just thoughts in your head. They are not real so don’t give away ANY of your attention or energy to them. Your body WANTS you to eat healthy foods. Your body WANTS to move and feel healthy, strong and energised! The key is you just have to START and take action, as soon as possible. The other day a friend sent me a message to tell me she’d just finished her first workout in weeks and she was amazed at how much better she felt both mentally and emotionally. This went far beyond the physical boost. She couldn’t believe how much more positive and focused she felt! Start taking a few steps TODAY to get back to your healthy routines. You will NOT regret it but you WILL regret putting it off if you wait too long. Right now, I want you to think of ONE THING you can do to get back on-track and write it in the comments. If it has to do with your NUTRITION, write that! If it’s a workout, write WORKOUT. If it’s meditate, write MEDITATE. And if you’re not comfortable with writing it in the comments, drop me a message. And then I want you to go do that one thing, as soon as possible. And let me know when you’ve done THAT one thing. We’ll add a little accountability in today :-) The first step always feels like the hardest but how many times have you said to yourself in life, That was a lot easier than I thought! Why did I wait so long?

03.01.2022 More ideas - a tray bake is super easy, literally throw it all on a tray, bake and serve. Salmon and prawn garlic and lemon tray bake with asparagus. Served with a tomato and mozzarella salad. Let me know if you want the recipe.

02.01.2022 Perfect spring side - Fennel is super high in dietary fibre, covering more than 25 percent of your daily value, as well as potassium, which is crucial in maintaining low blood pressure. It’s got vitamins A, C, B6, reining in those free radicals that lead to premature ageing Roasted Fennel Salad with Lemon Tahini Dressing... Cook time: 30-35 minutes. Serves: 4 Lemon-Tahini Dressing: 3 Tbsp tahini 3 Tbsp hot water 3 Tbsp fresh lemon juice 2 Tbsp extra virgin olive oil 1 large clove garlic, peeled tsp ground cumin Dash cayenne pepper Sea salt and black pepper, to taste Salad Ingredients: 1 large fennel bulb 1 large red onion 2 Tbsp extra virgin olive oil 2 Tbsp balsamic vinegar Salt and black pepper, to taste 1/2 bunch fresh thyme leaves 2 cups rocket 2 cups baby spinach 3 figs, cut half, then sliced 1.Make dressing by combining ingredients in a blender or food processor. Blend until smooth, scraping the sides with a spatula to ensure the tahini is thoroughly incorporated. Taste and adjust seasonings. Set aside. 2.Preheat oven to 160C degrees and line a large baking sheet with baking paper. Set aside. 3.Remove the stems and bottom from the fennel bulb, then cut into thin slices from top to bottom. Place slices in a large bowl and reserve the fronds for garnish, Set aside. 4.Cut onion in half, then cut each half into thick slices. Place into bowl with fennel. 5.Add olive oil and balsamic vinegar to bowl and season with salt and black pepper, toss until the fennel and red onion is evenly coated. 6.Transfer vegetables to prepared baking sheet and arrange in a single layer without overcrowding. Sprinkle with fresh thyme leaves and place in pre-heated oven. Roast for 30-35 minutes, turning once. Once vegetables are golden brown, remove from oven and set aside. 7.Place rocket and spinach in a large bowl and add 3 tablespoons of lemon-tahini dressing and toss to combine. Arrange greens on serving platter and top with roasted fennel, red onion, and fresh fig slices. Garnish with fennel fronds. 8.To serve, drizzle additional dressing on top

02.01.2022 Dinner inspo - salmon salad with anchovy garlic dressing