Lucy's Wellness

#nutritioniststudent I love smoothies !

[lucyswellness-blog]

There are always 3 choices in life: Give up, give in, or give it all you've got. There is no between. https://www.instagram.com/p/B7evcWmg_HzRew0aJQbwGuTAfNfy4zBip3uCjc0/?igshid=1x6gds0qwpj4e

[lucyswellness-blog]

Just because something is labeled “gluten-free,” does not mean it is a healthy choice. 🍞 As “gluten-free” gains more and more popularity, food companies are flocking to the potential marketing opportunity and selling these “healthy” gluten-free products that are potentially worse for the health of the general public than eating a slice of glutenous bread (celiac diagnosis is a different story). 🍞 If you go down the aisles of your grocery store, you will find an overwhelming amount of gluten-free options of all your favorite desserts and snacks. Gluten-free cookies, cakes, muffins, crackers, breads, pastas, cereals...they’re still processed junk food. 🍞 Many of these products are filled with highly refined carbohydrates and modified starches, added and artificial sugars, inflammatory omega-6 vegetable oils, food dyes, food stabilizers, and gums. 🍞 The processing of these grains and modified starches strips these products of fiber and are void of essential micronutrients, causing a blood sugar avalanche and fluctuating hunger cravings. This spells disaster for anyone trying to lose weight and sets the stage for diabetes. 🍞 While some of these items can be “enjoyed” as a cheat snack/indulgence every once in awhile, a true gluten-free diet focuses on eating whole, unadulterated, naturally occurring gluten-free grains (quinoa, rice, teff, millet, buckwheat) and copious amount of vegetables. https://www.instagram.com/p/B7cjNuegwzyFVEDWbSVoeSqXs7PbAnE-7TF3oI0/?igshid=1hywmfuh6pc19

[lucyswellness-blog]

Beef and Broccoli Recipe. . Credit: @cookingclassy. . INGREDIENTS (Servings 4): • 1 lb flank steak. • 3 Tbsp soy sauce, divided. • 1 1/2 Tbsp + 1 tsp cornstarch, divided. • 2/3 cup low-sodium chicken broth. • 3 Tbsp honey (Optional). • 1 1/2 tsp rice vinegar. • 1 tsp sesame oil. • 2 Tbsp vegetable oil or light olive oil, divided. • 1/2 cup chopped green onions, white and light green portion. • 1 Tbsp minced garlic (3 cloves). • 2 tsp peeled and minced fresh ginger. • 4 cups small broccoli florets. • 1/3 cup water. • Sesame seeds and or red pepper flakes, for serving (optional). . INSTRUCTIONS: . 1. Cut flank steak into 2-inch wide strips with the grain then sliced into thin 1/4-inch thick pieces against the grain. 2. In a medium mixing bowl whisk together 1 Tbsp soy sauce with 1 tsp cornstarch. Toss steak strips with soy sauce mixture, let rest 15 minutes while you chop and prepare remaining ingredients. 3. In a mixing bowl whisk together 2 Tbsp soy sauce with 1 1/2 Tbsp cornstarch. Stir in chicken broth, honey, rice vinegar and sesame oil, set aside. 4. Heat 1 Tbsp oil in a 12-inch non-stick skillet over medium-high heat. Dab steak pieces dry with paper towels*. 5. Scatter half of the steak across pan then let cook until browned on bottom, about 1 1/2 minutes, flip and cook opposite side until browned on bottom, about 1 to 1 1/2 minutes. Transfer to a plate leaving oil in pan (if needed add in a little more oil) and repeat with remaining half of steak. 6. Heat remaining 1 Tbsp oil in skillet over medium-high heat, add green onions, garlic and ginger, saute 30 seconds. Toss in broccoli and water, reduce heat slightly, cover and let steam until tender crisp, tossing occasionally, about 4 - 5 minutes. 7. Whisk soy sauce mixture once more then pour into skillet. Cook and toss until sauce has thickened, about 1 minute (careful not to cook too long or moisture in broccoli will break down into sauce and thin it). 8. Toss in steak, season with a little more soy sauce if needed. Serve warm over rice if desired garnished with sesame seeds or red pepper flakes. https://www.instagram.com/p/B7cg2V1gQ6bsYMSRt3MMfb6Cfcuqz5TpXxrBfg0/?igshid=17czx3uusi88l

[lucyswellness-blog]

Better late than never! When you have a goal there's no skipping. https://www.instagram.com/p/B7H54ASASqpmCGOH72bxoCsMITguDM8BVfYQU00/?igshid=1850u83json2h

[lucyswellness-blog]

Sorry for the late post friends. Here is day 4 of our challenge. ------------------------------------------ Chocolate Covered Berries | 1 cup water, or almond, hemp or coconut milk ½ avocado 1 cup berries, fresh or frozen 1 tablespoon ground flax seeds 1 tablespoon chia seeds 1 tablespoon raw cacao ½ dropper of vanilla stevia https://www.instagram.com/p/B7H5vvVAGeJurCcvWIdZMIkQaQrHc5AFCYuRAY0/?igshid=xztsj4wityyi

[lucyswellness-blog]

Day 8 in the books! 💪💪💪 Because if we don't post it it didn't happen 😜 #nutrition #lowcarb #healthyfats #guthealth #antiinflammatory #cleaneating #eatclean #fitfam #iinhealthcoach #mindset #weightlifting #strongnotskinny #lifting #fitnesslifestyle #fitnessinspiration #motivation #hardwork #workout #workoutmotivation #fitness #momwholifts #bootygains #balance #lifestyle #bodybuilding #shiftshop #insanity #beachbody https://www.instagram.com/p/B7FSsFygKOQkAau59iWma-gglD1ZwJdYLIW7kE0/?igshid=ud2yw30bt0a7

[lucyswellness-blog]

Day 3 of our challenge. SPINACH AND PUMPKIN SEED POWER ---------------------------------------- 1 cup of water or plant based milk 3 tablespoons pumpkin seeds 1 banana frozen 1 cup of blueberries 1 cup of spinach 1 tablespoon ground flaxseeds 1 tablespoon chia seeds 1 teaspoon cinnamon Stevia to taste #greensmoothie #greensmoothiechallenge #eatclean #lucyswellness #nutrition #nutritionist #nutritioncoach #iinhealthcoach https://www.instagram.com/p/B7FFWMnAMOEiot4uLJHIXcusf0QWkS5jVgc9840/?igshid=15hdbh06m06v6

[lucyswellness-blog]

Day 2 of our Smoothie Challenge Cranberry Bliss ------------------------------------- 1 cup water or plant based milk 1 cup of berries fresh or frozen 1/4 cup unsweetened cranberry juice concentrate 1/2 avocado 1 tablespoon ground flaxseeds 1 tablespoon chia seeds 1 teaspoon cinnamon 1 teaspoon ginger (optional) https://www.instagram.com/p/B7CROXugvreqjQIZbsmVfJztk27I9HpZm2MjNE0/?igshid=1u2s7evn4jxe9

[lucyswellness-blog]

Consistency is key 💪 https://www.instagram.com/p/B7BlDJngjNzbuQxhfsPM-QlZxZLN8eewP8q4XA0/?igshid=by3ntqdkpnpp

[lucyswellness-blog]

Lay low and boss up! #ladypreneur #ladypreneurs #societygal #creativetocultivate #bedeeplyrooted #herestothecreatives #entrepreneurspirit #goalgetter #beingboss #byoboss #buildingbossladies #entrepreneurlifestyle #womenwholead #womenwithambition #hustle101 #marketingsavvy #confidencecoach #motivationalcoach #mindsetcoach ⁣#bossbabe #bossup #laylow https://www.instagram.com/p/B51Hc06gA0k/?igshid=1s6t7lzd5r2u3

[lucyswellness-blog]

WHAT CAN WE EXPECT WHEN WE HEAL THE GUT? // Did you know that your ongoing anxiety or depression could be attributed to an unhappy gut, thanks in part to the crucial neurotransmitters a healthy gut helps to produce? Or that chronic skin issues like acne and rashes could be due to pathogens or dysbiosis in the gut? Or that hormone balance requires gut attention? Have questions? DM me 😉 * * * * * #lucyswellness #autoimmune #healthcoachluz #autoimmunedisease #autoimmunepaleo #nutritionist #nutritionaltherapist #foodismedicine #guthealth #guthealing #healthygut #healyourgut #healingwithfood #digestion #digestivehealth #holisticnutritionist #foodsensitivities #hormonebalance https://www.instagram.com/p/B51INihgfAm/?igshid=3tg9i1hgyc5t

[lucyswellness-blog]

Sunday study sesh while I enjoy my Kombucha. @afpa_fitness Zero days off. #thewholefoodsdiet #afpacertified #nutritioncoach #nutrition #nutricionista #nutritionist #holisticnutrition #holistichealth https://www.instagram.com/p/B51Rh0kATc6/?igshid=heio5gm3fpin

[lucyswellness-blog]

Absolutely shocked to see that this documentary even made it to CNN. Glad to see that more and more athletes are turning to a plant based lifestyle. Read below 👇🏼👇🏼👇🏼 #Repost @gamechangersmovie Nice to see #GameChangersMovie featured on today’s #CNN homepage! . . . “Like Schwarzenegger, Wilks had been conditioned to believe that alpha men chowed down on mountains of rib-eye in order to beef up their muscles. His shock led to curiosity. . "That was the start of the journey," Wilks told CNN Sport. "We never expected it to take us where it has.” . Today, "The Game Changers," directed by Oscar-winner Louie Psihoyos, is a worldwide phenomenon. Alongside Schwarzenegger, co-producers include Hollywood director James Cameron and Formula One champion Lewis Hamilton.” . . . #ChangeTheScript #ChangeYourGame #TeamGameChangers #plantbased #nutritionistapproved #holistichealth #holisticnutrition #plantbased #nutritioncoach https://www.instagram.com/p/B6O6WbDA_Wj/?igshid=11w1lfvf43q4h

[lucyswellness-blog]

Brunch 💛 simple and yet so satisfying 🌱 #plantbased #brunch #eatclean #nutritionist #food #balance https://www.instagram.com/p/B6oQwfAApUL/?igshid=kj6lyyy064ao

[lucyswellness-blog]

Would it surprise you if we told you that the foundation of health is digestion?⁣ ⁣ Digestion is the foundation on which the rest of our body systems are built and supported by.⁣ ⁣ If you don't digest well - everything down line is affected - nutrients won't be properly absorbed, inflammation markers increase, harmful toxins won't be adequately eliminated, sleep is disturbed, and so many more functions are impaired.⁣ ⁣ Digestion is a big deal and we take it pretty seriously.⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ #holisticnutrition #nutrition #holistic #holistichealth #nutritionist #realfood #primal #organic #healthy #foodie #guthealth #foodismedicine #lifeiswhatyoumakeit #properlyprepared #nutrientdense #wholefoods #nourishing #goodfats #justeatrealfood #ntatraining #eatclean #healthyfoodshare #paleo #paleolifestyle #nongmo #glutenfree #nutritiontraining #nutritionschool #nutritioneducation https://www.instagram.com/p/B6oQ_dcAPQv/?igshid=gh39s5ha014a

[lucyswellness-blog]

Day 1 of our Smoothie Challenge -------------------------------------- 1 cup of water or plant based milk 1 banana, frozen, sliced into small chunks 1/2 avocado Handful of parsley 1 cup kale or baby spinach 1 tablespoon ground flaxseeds 1 tablespoon chia seeds 1 teaspoon chia seeds 1 teaspoon cinnamon Stevia, to taste 1/2 teaspoon vanilla (optional) -------------------------------------------- #smoothiechallenge #greensmoothiechallenge #smoothies #plantbased #nutritioncoach #nutritionist #nutrition #lucyswellness https://www.instagram.com/p/B6_0FqdAHJY/?igshid=owscflnf0pzb

[lucyswellness-blog]