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25.01.2022 Happy mother day! These are the most perfect pancakes for mothers day! Coconut and blueberrie pancakes Ingredients; ... Half a cup of coconut flour 1 cup of unsweetened almond milk 4 egg whites 1 teaspoon of baking powder A squeeze of lemon ( or lemon zest) Pinch of Himalayan salt Optional; 1 teaspoon of stevia Toppings; warmed up blueberries and blackberries, maple syrup and coconut flakes Recipe . Mixed all ingredients together ( except coconut flour) I just blended myself Once all mixed, very slowly blend in small amounts of coconut flour at a time. ( this is important to mix slowly) you want it a nice smooth consistency not clumpy Once blended well, heat up a frying pan on medium heat with coconut oil and pour small mixtures in at once. Make little pancakes at a time Once done use toppings as above and enjoy so yummy Bonus: They are gluten free and dairy free!

24.01.2022 Simple Quinoa porridge Quinoa porridge is a great alternative to your morning breakfast oats, and super easy to make. It is a good alternative for someone who wants to avoid grains, or treating candida and needs to limit grains . Simply add half a cup of quinoa (flakes) and 2 tablespoons of flax meal to a saucepan, add almond milk, enough to create a smooth consistency... . Warm on stove on medium heat, until a nice and smooth slightly thick consistency Add spices you like cinnamon and cardamom are good choices Pour into a bowl, add toppings you like, flax meal, almond butter, blueberries, seeds and nuts, and drizzle with maple syrup and enjoy! Quinoa porridge can be a bit bland so adding and mixing in the maple syrup adds more taste Quinoa is also a good source of protein

22.01.2022 Save this post and please share with any one you feel this may serve or may suffering with PCOS What are the drivers leading to PCOs? We need to look at 3 things? ... 1. Insulin resistance 2. Inflammation 3. High levels of androgens (testosterone) Insulin resistance is present in up to 75% of lean women with PCOS and 95% of overweight women with PCOS More insulin is produced to compensate for insulin resistance which leads to high levels of insulin What causes high insulin? too much refinded sugar too many poor quality carbs( processed food and drink) constantly increases levels of cortisol long term poor sleep increase alcohol consumption Excess insulin can stimulate the ovaries to produce more androgens, high androgens can promote fat storage in the abdomen which may exacerbate insulin resistance Insulin triggers your pituitary gland in the brain to release more LH ( lutinising hormone) a hormone which peaks at ovulation which drives more androgens production High insulin also inhibits/lowers SHBG sex hormone binding globulin in the liver, ( SHBG binds to androgens to remove them) however in pcos they do not produce enough so there for there is more testosterone free to hang around This increases oxidative stress and inflammation! It is ESSENTIAL TO TREAT INSULIN RESISTANCE if you want to heal PCOS! There are certain tests you can do to find out your insulin and blood glucose levels Solution; 1. Test; hba1c, glucose intolerance test, insulin resistance 2. 0 sweets and drinks( 2 pieces of fruit per day is ok) 3. carbs are ok but not refinded so only allowed sweet potato, pumpkin Brown rice etc are ok 4. No sugar 5. Avoid snacking 6. Magnsium rich foods 7. Avoid processed refinded foods 8. Check vitamin d levels- this helps improve insulin sensitivity and helps follicles to mature 8. Move your body regularly As I have covered quite a bit on insulin resistance I will cover inflammation and androgens on a future post! Please reach out if you have any questions, I can help you with PCOS and get your hormones back on track #pcos#pcosawareness#insulinresistance#driversofpcos#pcosnutrition#pcoslifestyle#bloodsugarbalance

21.01.2022 This dish is a must try! Ok so it might just look like a plate of veg but its tastes so good plus it's a rainbow of veg Ingredients: ... Sweet potato Purple cabbage Broccoli Beetroot Button Mushroom Onion Garlic Parsley Hemp seeds Basil pesto Coconut Amino's Cooked all in a pan with coconut oil until cooked, you could add some spices if you chose turmeric or ginger Add coconut Amino's dressing into the pan once its almost cooked Once cooked top with hemp seeds ( great source of protein) basil pesto and chopped parsley Plus this meal is full of fiber and nutrition. Must try!

08.01.2022 Some simple tips on how to properly food combine Do you know by simply following some small food combing rules you can minimize digestive systems such as bloating and gas without even realizing. . Certain foods just don't match together with other foods and don't digest well.... Some foods take a lot longer to digest then other foods. . Some cultures such as Italians are a good example of simple food combing they do this naturally without even realizing. Such as they may start their meal with some fruit and end their meal with a salad and a coffee ( Italians love their coffee) coffee can aid digestion So here is it; follow these steps in order when eating for easy digestion. . 1. Eat fruit alone and 1 hr away from other meals. In the morning is best 30 min to 1 hr before breakfast as it's also very hydrating first thing in the morning . 2. Next eat starch 3. Then eat veg then protein 4. Eat salad last (salad takes the longest to digest) So you can see if you we're to eat fruit last it will be like a train wreck, the fruit would be waiting patiently for the protein to digest, because fruit can easily pass through in minutes . Other tips. Animal protein does not digest well with potato, pasta whole grains, rice, or healthy fats such as avocados. . Plant protein goes very well with legumes, whole grains and starch plus veg. . You can add some fruits blended in a smoothie such as blueberries that is fine. . Nuts work well with acid fruits or on their own or at the end of a meal. . So yes the italians do love their coffee and having at the end of a meal does actually aid digestion due to the acidity in the coffee. However avoid coffee if you have adrenal issues or have any issues with anxiety. Plus be mindful not to make coffee too routine after a meal this is just a pointer. Hopefully these tips help