#capitalholistichealth

9 posts

Who has thought to themselves or been told to eat more veggies??⁣⁣
⁣⁣
As a child I remember being told countless times by my parents to eat more vegetables, which I am very grateful for today. In fact, I am so grateful that I now return the favour and tell them to eat more veggies 😉 aren't they glad I became a nutritionist 🤭⁣⁣
⁣⁣
But how do we fit eating more vegetables into our busy schedules, and how can we make it more appealing?!
⁣⁣
Easy!! A super green smoothie. Enjoy it as your morning or afternoon snack - just don't forget to add a source of protein to keep you satiated and your blood sugar levels regulated.⁣⁣
⁣⁣
The recipe below contains 1.5 servings of vegetables, 1 serve of fruit, resistant starch (to keep your microbiome happy), antioxidants, protein, healthy fats, and coconut water to keep you hydrated!⁣⁣
⁣⁣
⁣⁣
What to add:⁣⁣
⁣⁣
1 cup spinach (or 2 big handfuls)⁣⁣
1/2 cup cucumber⁣⁣
1/2 cup blueberries⁣⁣
1/2 lime, peeled or skin on if organic⁣⁣
1 tsp (heaped) green banana flour (resistant starch)⁣⁣
2 tbsp linseeds or hemp seeds⁣⁣
10 almonds⁣⁣
1 cup coconut water⁣⁣
1/2 cup water⁣⁣
⁣⁣
Optional protein additions:⁣⁣
x protein powder (the @amazoniaco range is my go to)⁣⁣
x 3/4 cup silken tofu⁣⁣
x 1/2 cup natural greek yogurt (reduce the amount of liquid if adding yoghurt)

#capitalholistichealth #CHH #holistichealth #holistic #health #holisticnutrition #nutritionalmedicine #nutrition #food #foodasmedicine #wellness #healthyhabits #smoothie #greensmoothie #vegetables #healthy #recipe #healthylifestyle #healthychoices #canberra #canberrahealth #wellnesswednesday

Who has thought to themselves or been told to eat more veggies??⁣⁣ ⁣⁣ As a child I remember being told countless times by my parents to eat more vegetables, which I am very grateful for today. In fact, I am so grateful that I now return the favour and tell them to eat more veggies 😉 aren't they glad I became a nutritionist 🤭⁣⁣ ⁣⁣ But how do we fit eating more vegetables into our busy schedules, and how can we make it more appealing?! ⁣⁣ Easy!! A super green smoothie. Enjoy it as your morning or afternoon snack - just don't forget to add a source of protein to keep you satiated and your blood sugar levels regulated.⁣⁣ ⁣⁣ The recipe below contains 1.5 servings of vegetables, 1 serve of fruit, resistant starch (to keep your microbiome happy), antioxidants, protein, healthy fats, and coconut water to keep you hydrated!⁣⁣ ⁣⁣ ⁣⁣ What to add:⁣⁣ ⁣⁣ 1 cup spinach (or 2 big handfuls)⁣⁣ 1/2 cup cucumber⁣⁣ 1/2 cup blueberries⁣⁣ 1/2 lime, peeled or skin on if organic⁣⁣ 1 tsp (heaped) green banana flour (resistant starch)⁣⁣ 2 tbsp linseeds or hemp seeds⁣⁣ 10 almonds⁣⁣ 1 cup coconut water⁣⁣ 1/2 cup water⁣⁣ ⁣⁣ Optional protein additions:⁣⁣ x protein powder (the @amazoniaco range is my go to)⁣⁣ x 3/4 cup silken tofu⁣⁣ x 1/2 cup natural greek yogurt (reduce the amount of liquid if adding yoghurt) #capitalholistichealth #CHH #holistichealth #holistic #health #holisticnutrition #nutritionalmedicine #nutrition #food #foodasmedicine #wellness #healthyhabits #smoothie #greensmoothie #vegetables #healthy #recipe #healthylifestyle #healthychoices #canberra #canberrahealth #wellnesswednesday - 11 days ago

11 Likes
0 Comments
0
An interesting thought for the weekend..⁣.⁣
⁣
⁣
Don't be misled by marketing , educate yourself so you can make better choices for you and your family. ⁣
⁣⁣
⁣⁣
#capitalholistichealth #CHH #holistichealth #holistic #healthylifestyle #healthychoices #holisticnutrition #nutritionalmedicine #nutrition #eatgoodfeelgood #wellness #healthyhabits #foodeducation #eatforhealth #education #wholefoods #canberra #canberrahealth

An interesting thought for the weekend..⁣.⁣ ⁣ ⁣ Don't be misled by marketing , educate yourself so you can make better choices for you and your family. ⁣ ⁣⁣ ⁣⁣ #capitalholistichealth #CHH #holistichealth #holistic #healthylifestyle #healthychoices #holisticnutrition #nutritionalmedicine #nutrition #eatgoodfeelgood #wellness #healthyhabits #foodeducation #eatforhealth #education #wholefoods #canberra #canberrahealth - 14 days ago

11 Likes
1 Comments
0
#wellnesswednesday⁣
⁣
It has been reported that individuals who spend 120 minutes or more in nature each week display higher levels of both health and wellbeing than those who have no exposure. ⁣⁣⁣
⁣⁣⁣
⁣⁣⁣
Shinrin-yoku or forest bathing is a long-standing tradition in Japan and has become a cornerstone of preventative health care and wellbeing in Japanese medicine. ⁣⁣⁣
⁣⁣⁣
Health benefits of forest bathing include:⁣⁣⁣
⁣⁣
x Reduced stress levels⁣⁣⁣
x Reduced blood pressure⁣⁣⁣
x Improved mood⁣⁣⁣
x Improved immunity⁣⁣⁣
x Improved sleep⁣⁣⁣
x Increased energy levels⁣⁣⁣
⁣⁣⁣
⁣⁣⁣
⁣⁣⁣
Try it this weekend, take yourself out of the hustle and bustle of the city and spend some mindful time in nature. It is an opportunity to take time out, slow down and reconnect with nature - experience the calming and rejuvenating benefits.⁣⁣⁣
⁣⁣⁣
⁣⁣⁣
Great places in Canberra to take advantage of this:⁣⁣⁣
- Australian National Botanic Gardens⁣⁣⁣
- One Tree Hill Lookout in Hall⁣⁣⁣
- National Arboretum Canberra⁣⁣
⁣⁣⁣
See the link below for 10 of the best nature walks in Canberra - by @outincanberra⁣⁣
https://www.outincanberra.com.au/10-best-nature-walks-canberra/⁣⁣⁣
⁣⁣⁣
#capitalholistichealth #CHH #holistichealth #health #mind #mindfullness #nutritionalmedicine #nutrition #wellness #wellbeing #healthyhabits #shinrinyoku #forestbathing #nature #backtobasics #healthylifestyle #canberra #canberrahealth #wellnesswednesday

#wellnesswednesday ⁣ ⁣ It has been reported that individuals who spend 120 minutes or more in nature each week display higher levels of both health and wellbeing than those who have no exposure. ⁣⁣⁣ ⁣⁣⁣ ⁣⁣⁣ Shinrin-yoku or forest bathing is a long-standing tradition in Japan and has become a cornerstone of preventative health care and wellbeing in Japanese medicine. ⁣⁣⁣ ⁣⁣⁣ Health benefits of forest bathing include:⁣⁣⁣ ⁣⁣ x Reduced stress levels⁣⁣⁣ x Reduced blood pressure⁣⁣⁣ x Improved mood⁣⁣⁣ x Improved immunity⁣⁣⁣ x Improved sleep⁣⁣⁣ x Increased energy levels⁣⁣⁣ ⁣⁣⁣ ⁣⁣⁣ ⁣⁣⁣ Try it this weekend, take yourself out of the hustle and bustle of the city and spend some mindful time in nature. It is an opportunity to take time out, slow down and reconnect with nature - experience the calming and rejuvenating benefits.⁣⁣⁣ ⁣⁣⁣ ⁣⁣⁣ Great places in Canberra to take advantage of this:⁣⁣⁣ - Australian National Botanic Gardens⁣⁣⁣ - One Tree Hill Lookout in Hall⁣⁣⁣ - National Arboretum Canberra⁣⁣ ⁣⁣⁣ See the link below for 10 of the best nature walks in Canberra - by @outincanberra ⁣⁣ https://www.outincanberra.com.au/10-best-nature-walks-canberra/⁣⁣⁣ ⁣⁣⁣ #capitalholistichealth #CHH #holistichealth #health #mind #mindfullness #nutritionalmedicine #nutrition #wellness #wellbeing #healthyhabits #shinrinyoku #forestbathing #nature #backtobasics #healthylifestyle #canberra #canberrahealth #wellnesswednesday - 18 days ago

10 Likes
0 Comments
0
Tip Tuesday⁣⁣⁣ - lemon water
⁣⁣⁣
Start your morning with lemon water.⁣⁣⁣
Squeeze half a lemon into a glass of warm water and enjoy the benefits.⁣⁣⁣
⁣⁣⁣
🍋 hydrating⁣⁣⁣
🍋 kick starts your digestion⁣⁣⁣
🍋 supports detoxification⁣⁣⁣
🍋 promotes healthy glowing skin⁣⁣⁣
🍋 tastes delicious⁣⁣⁣
⁣⁣⁣ #capitalholistichealth #CHH #holistichealth #holistic #health #holisticnutrition #nutritionalmedicine #nutrition #wellness #healthyhabits #lemon #lemonwater #hydration #detox #digestion #skinhealth #foodasmedicine #healthychoices #healthylifestyle #tiptuesday #canberra #canberrahealth

Tip Tuesday⁣⁣⁣ - lemon water ⁣⁣⁣ Start your morning with lemon water.⁣⁣⁣ Squeeze half a lemon into a glass of warm water and enjoy the benefits.⁣⁣⁣ ⁣⁣⁣ 🍋 hydrating⁣⁣⁣ 🍋 kick starts your digestion⁣⁣⁣ 🍋 supports detoxification⁣⁣⁣ 🍋 promotes healthy glowing skin⁣⁣⁣ 🍋 tastes delicious⁣⁣⁣ ⁣⁣⁣ #capitalholistichealth #CHH #holistichealth #holistic #health #holisticnutrition #nutritionalmedicine #nutrition #wellness #healthyhabits #lemon #lemonwater #hydration #detox #digestion #skinhealth #foodasmedicine #healthychoices #healthylifestyle #tiptuesday #canberra #canberrahealth - 19 days ago

8 Likes
1 Comments
0
Make it your goal this week to reduce your intake of processed food products and shift your focus to including more whole foods. ⁣
⁣
Whole foods are far more beneficial for the body than their processed counterparts. They are highly complex, containing a rich variety of micro- and macronutrients to fuel the body correctly.⁣
⁣
⁣
They also contain far less sugar, salt, unhealthy fats, preservatives, and artificial additives.⁣
⁣
⁣
Examples of whole foods:⁣
▪Fresh fruits and vegetables ⁣
▪Whole grains ⁣(e.g. quinoa, buckwheat)
▪Beans and legumes⁣
▪Nuts and seeds⁣
▪Organic, free range meats and eggs

#capitalholistichealth #CHH #holistichealth #holistic #health #holisticnutrition #nutritionalmedicine #healthylifestyle #healthychoices #foodasmedicine #healthyhabits #nutrition #wholefoods #unprocessedfood #wellness #backtobasics #canberra #canberrahealth

Make it your goal this week to reduce your intake of processed food products and shift your focus to including more whole foods. ⁣ ⁣ Whole foods are far more beneficial for the body than their processed counterparts. They are highly complex, containing a rich variety of micro- and macronutrients to fuel the body correctly.⁣ ⁣ ⁣ They also contain far less sugar, salt, unhealthy fats, preservatives, and artificial additives.⁣ ⁣ ⁣ Examples of whole foods:⁣ ▪Fresh fruits and vegetables ⁣ ▪Whole grains ⁣(e.g. quinoa, buckwheat) ▪Beans and legumes⁣ ▪Nuts and seeds⁣ ▪Organic, free range meats and eggs #capitalholistichealth #CHH #holistichealth #holistic #health #holisticnutrition #nutritionalmedicine #healthylifestyle #healthychoices #foodasmedicine #healthyhabits #nutrition #wholefoods #unprocessedfood #wellness #backtobasics #canberra #canberrahealth - 20 days ago

9 Likes
0 Comments
0
𝐌𝐈𝐍𝐃𝐋𝐄𝐒𝐒 𝐕𝐒 𝐌𝐈𝐍𝐃𝐅𝐔𝐋 𝐄𝐀𝐓𝐈𝐍𝐆 ⁣
⁣
⁣
M𝐈𝐍𝐃𝐋𝐄𝐒𝐒 𝐄𝐀𝐓𝐈𝐍𝐆⁣
❌Eating on the go - in the car, standing up, or on the tram⁣
⁣
❌Eating out of boredom ⁣
⁣
❌Eating in front of the TV, laptop or being glued to the phone⁣
⁣
⁣
𝐇𝐎𝗪 𝐃𝐎 𝗪𝐄 𝐄𝐀𝐓 𝐌𝐈𝐍𝐃𝐅𝐔𝐋𝐋𝐘?⁣
✅Listening for hunger cues - could you be confusing hunger with stress or boredom? ⁣
⁣
✅Initiate your rest and digest phase - when we are stressed, our nervous system gears into fight or flight mode. This essentially shuts down your digestive system so it can focus on the immediate task at hand, RUNNING! However, when we eat in a relaxed environment, our digestive system is far more responsive and active, promoting normal digestion.⁣
⁣
✅Eat slowly - pause between mouthfuls, savour your food and appreciate what you have in front of you. It can take up to 20 minutes for your brain to realise that you are full. This is a good way to avoid binge eating.⁣
⁣
✅Be present and set aside distractions - don’t eat while on the go or watching TV. Instead engage your senses, noticing the colour, smell, sound, texture and flavour of different foods.⁣
⁣
✅Notice the effect food has on your thoughts and feelings, rebuild a healthy relationship with food again.

#capitalholistichealth #CHH #holistichealth #holistic #health #nutritionalmedicine #nutrition #wellness #healthyhabits #mindless #mindfulness #mindfuleating #restanddigest #fightorflight #dietaryhabits #healthylifestyle #healthychoices #canberra #canberrahealth

𝐌𝐈𝐍𝐃𝐋𝐄𝐒𝐒 𝐕𝐒 𝐌𝐈𝐍𝐃𝐅𝐔𝐋 𝐄𝐀𝐓𝐈𝐍𝐆 ⁣ ⁣ ⁣ M𝐈𝐍𝐃𝐋𝐄𝐒𝐒 𝐄𝐀𝐓𝐈𝐍𝐆⁣ ❌Eating on the go - in the car, standing up, or on the tram⁣ ⁣ ❌Eating out of boredom ⁣ ⁣ ❌Eating in front of the TV, laptop or being glued to the phone⁣ ⁣ ⁣ 𝐇𝐎𝗪 𝐃𝐎 𝗪𝐄 𝐄𝐀𝐓 𝐌𝐈𝐍𝐃𝐅𝐔𝐋𝐋𝐘?⁣ ✅Listening for hunger cues - could you be confusing hunger with stress or boredom? ⁣ ⁣ ✅Initiate your rest and digest phase - when we are stressed, our nervous system gears into fight or flight mode. This essentially shuts down your digestive system so it can focus on the immediate task at hand, RUNNING! However, when we eat in a relaxed environment, our digestive system is far more responsive and active, promoting normal digestion.⁣ ⁣ ✅Eat slowly - pause between mouthfuls, savour your food and appreciate what you have in front of you. It can take up to 20 minutes for your brain to realise that you are full. This is a good way to avoid binge eating.⁣ ⁣ ✅Be present and set aside distractions - don’t eat while on the go or watching TV. Instead engage your senses, noticing the colour, smell, sound, texture and flavour of different foods.⁣ ⁣ ✅Notice the effect food has on your thoughts and feelings, rebuild a healthy relationship with food again. #capitalholistichealth #CHH #holistichealth #holistic #health #nutritionalmedicine #nutrition #wellness #healthyhabits #mindless #mindfulness #mindfuleating #restanddigest #fightorflight #dietaryhabits #healthylifestyle #healthychoices #canberra #canberrahealth - 21 days ago

6 Likes
1 Comments
0
What's in your shopping basket?⁣⁣⁣
⁣⁣⁣
Shopping at the farmers market is a simple way to improve your dietary habits.⁣⁣⁣
⁣⁣⁣
⁣⁣⁣
Not only will you buy local produce that is in season but you are far more likely to make healthier choices by avoiding the highly processed foods that are commonly found in the supermarket. ⁣⁣⁣
⁣⁣⁣
⁣⁣⁣
It's also an opportunity to take a break from your busy schedule and reconnect with your food. Grocery shopping shouldn't be a chore that you hate doing, or that you mindlessly rush through, rather it should be an opportunity to provide your body with the ingredients it needs to thrive. Focusing on fresh, seasonal ingredients to create delicious meals that you can enjoy with your family and friends.⁣⁣⁣
⁣⁣⁣
⁣⁣⁣
Make it your goal this weekend to head to your local farmers market. Take a friend, a family member or your children, have some fun, enjoy the diverse range of produce, take the time to talk with some of the suppliers - who knows what you could learn, and just get back to basics and fall in love with your food again. ⁣
⁣
⁣
#capitalholistichealth #CHH #holistichealth #health #nutritionalmedicine #nutrition #wellness #holistic #holisticnutrition #healthyhabits #farmersmarket #organic @australianorganic #healthylifestyle #healthychoices #healthyfood #foodasmedicine #backtobasics #canberra #canberrahealth

What's in your shopping basket?⁣⁣⁣ ⁣⁣⁣ Shopping at the farmers market is a simple way to improve your dietary habits.⁣⁣⁣ ⁣⁣⁣ ⁣⁣⁣ Not only will you buy local produce that is in season but you are far more likely to make healthier choices by avoiding the highly processed foods that are commonly found in the supermarket. ⁣⁣⁣ ⁣⁣⁣ ⁣⁣⁣ It's also an opportunity to take a break from your busy schedule and reconnect with your food. Grocery shopping shouldn't be a chore that you hate doing, or that you mindlessly rush through, rather it should be an opportunity to provide your body with the ingredients it needs to thrive. Focusing on fresh, seasonal ingredients to create delicious meals that you can enjoy with your family and friends.⁣⁣⁣ ⁣⁣⁣ ⁣⁣⁣ Make it your goal this weekend to head to your local farmers market. Take a friend, a family member or your children, have some fun, enjoy the diverse range of produce, take the time to talk with some of the suppliers - who knows what you could learn, and just get back to basics and fall in love with your food again. ⁣ ⁣ ⁣ #capitalholistichealth #CHH #holistichealth #health #nutritionalmedicine #nutrition #wellness #holistic #holisticnutrition #healthyhabits #farmersmarket #organic @australianorganic #healthylifestyle #healthychoices #healthyfood #foodasmedicine #backtobasics #canberra #canberrahealth - 23 days ago

7 Likes
0 Comments
0
𝐒𝐋𝐄𝐄𝐏⁣
We spend roughly one third of our lives sleeping 😴⁣. Sleep has a number of functions including immune enhancement, cardiovascular regulation, nervous system and metabolic regulation, memory consolidation, and restoration and recuperation of both the brain and body.⁣⁣
⁣
Sleep deprivation can quickly deteriorate ones health, which, if continued over time can result in serious health consequences. ⁣⁣
⁣
𝗪𝐡𝐲 𝐚𝐫𝐞 𝐲𝐨𝐮 𝐧𝐨𝐭 𝐬𝐥𝐞𝐞𝐩𝐢𝐧𝐠? ⁣⁣
Well there are a number of reasons, the use of electronics before bed, stress or the inability to switch off from the day, afternoon stimulants like coffee or energy drinks (those things you take to compensate for a lack of sleep) or perhaps it’s something a little more complicated.⁣⁣
⁣⁣
Either way, finding and addressing the underlying cause and any exacerbating factors is paramount. We want to aim for a minimum of 8 good quality hours of sleep a night.⁣⁣
⁣
𝐒𝐨 𝐡𝐨𝐰 𝐜𝐚𝐧 𝐰𝐞 𝐚𝐜𝐡𝐢𝐞𝐯𝐞 𝐭𝐡𝐢𝐬? 𝐒𝐭𝐚𝐫𝐭 𝐡𝐞𝐫𝐞:⁣⁣
⁣1. Stick to a schedule - get up and go to bed at the same time everyday, even on the weekend. Thinking you can make up for lost sleep by sleeping in on the weekend is unfortunately not the case.
⁣⁣2. Sunlight - early morning sun for 15 minutes has been shown to improve mood and energy throughout the day and regulate your circadian rhythm.
⁣⁣3. Avoid naps - we all know that afternoon nap often turns into an hour long sleep, it’s best to avoid these if you are having difficulties falling asleep in the evening.
⁣⁣4. Blue light - blue light prevents the body from secreting melatonin. Ideally avoid any electronic devices for at least 1 hour before bed. ⁣⁣
⁣⁣5. Have the right sleeping environment - a dark, slightly cool room encourages the secretion of melatonin.
⁣6. Afternoon stimulants - say goodbye to that afternoon coffee. If you have trouble sleeping, avoid consuming any caffeinated beverages after midday.
⁣7. Bedtime ritual - whether this is reading a book before bed (an actual book, not an electronic version), taking a warm bath, or sipping on a chamomile tea, do something for yourself at night that helps you unwind and promote a restful sleep.

𝐒𝐋𝐄𝐄𝐏⁣ We spend roughly one third of our lives sleeping 😴⁣. Sleep has a number of functions including immune enhancement, cardiovascular regulation, nervous system and metabolic regulation, memory consolidation, and restoration and recuperation of both the brain and body.⁣⁣ ⁣ Sleep deprivation can quickly deteriorate ones health, which, if continued over time can result in serious health consequences. ⁣⁣ ⁣ 𝗪𝐡𝐲 𝐚𝐫𝐞 𝐲𝐨𝐮 𝐧𝐨𝐭 𝐬𝐥𝐞𝐞𝐩𝐢𝐧𝐠? ⁣⁣ Well there are a number of reasons, the use of electronics before bed, stress or the inability to switch off from the day, afternoon stimulants like coffee or energy drinks (those things you take to compensate for a lack of sleep) or perhaps it’s something a little more complicated.⁣⁣ ⁣⁣ Either way, finding and addressing the underlying cause and any exacerbating factors is paramount. We want to aim for a minimum of 8 good quality hours of sleep a night.⁣⁣ ⁣ 𝐒𝐨 𝐡𝐨𝐰 𝐜𝐚𝐧 𝐰𝐞 𝐚𝐜𝐡𝐢𝐞𝐯𝐞 𝐭𝐡𝐢𝐬? 𝐒𝐭𝐚𝐫𝐭 𝐡𝐞𝐫𝐞:⁣⁣ ⁣1. Stick to a schedule - get up and go to bed at the same time everyday, even on the weekend. Thinking you can make up for lost sleep by sleeping in on the weekend is unfortunately not the case. ⁣⁣2. Sunlight - early morning sun for 15 minutes has been shown to improve mood and energy throughout the day and regulate your circadian rhythm. ⁣⁣3. Avoid naps - we all know that afternoon nap often turns into an hour long sleep, it’s best to avoid these if you are having difficulties falling asleep in the evening. ⁣⁣4. Blue light - blue light prevents the body from secreting melatonin. Ideally avoid any electronic devices for at least 1 hour before bed. ⁣⁣ ⁣⁣5. Have the right sleeping environment - a dark, slightly cool room encourages the secretion of melatonin. ⁣6. Afternoon stimulants - say goodbye to that afternoon coffee. If you have trouble sleeping, avoid consuming any caffeinated beverages after midday. ⁣7. Bedtime ritual - whether this is reading a book before bed (an actual book, not an electronic version), taking a warm bath, or sipping on a chamomile tea, do something for yourself at night that helps you unwind and promote a restful sleep. - 24 days ago

8 Likes
1 Comments
0
Capital Holistic Health

#watchthisspace #canberra #nutrition #holistic #holisticnutrition #health #capitalholistichealth #nutritionalmedicine #wellness

Capital Holistic Health #watchthisspace #canberra #nutrition #holistic #holisticnutrition #health #capitalholistichealth #nutritionalmedicine #wellness - 1 month ago

6 Likes
1 Comments
0
2019 - © Deskgram. All rights reserved.