Homemade Himalayan salt chocolate truffles only 4 ingredients 😋
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@nutritionbysarah
Homemade Himalayan salt chocolate truffles only 4 ingredients 😋
Ration Challenge
Day 1 - Sunday 18th June 2017 - Refugee Week aka Ration Week Prep day! Our busy lives and schedules mean that prep day has become an household chore. In the ration challenge case it a means of dividing and conquering. Dividing up portions and weighing dry ingredients to make sure the rations last the entire week. Sudden realisation… it's quite a lot of white rice. 90g portions of white rice for each meal for 7 days. I will definitely not go hungry but will definitely get sick of rice. Mistakes I’ve made already… no protein for breakfast. The number one tip we learn in clinical studies, a lot of people are lacking adequate protein for breakfast. Breakfast is the most important meal of the day and having an appropriate protein intake starts the day off on the right track, protein keeps you fuller for longer, aids concentration and provides your body with the energy to get stuck into our busy lives. Protein intake is something I am always searching for in the diet. I crave protein first, usually animal protein such as eggs and chicken. This week is going to a real challenge for me when in comes to this. I have chosen to take a vegetarian option so instead of sardines i will be having tofu. I will be spending a week living off plant based protein, bean, lentils, chickpeas and tofu. Sounds yum right! But the protein portion are such a dramatic drop to what I am use to. So unlike today where I just had white rice & spice for breakfast. My aim is to have the majority of my protein intake in the morning. Luckily today is a lazy, rainy Sunday at home. Spice for the week - a naturopath’s best friend Turmeric! The flavour of choice in every product found in a health food shop. In the ration challenge we earn rewards based on donations raised for the cause, for sponsoring myself I earned one spice for the week, so how could I not choose turmeric! Popular for its anti-inflammatory properties, it is also provides therapeutic value as an antiplatelet, antioxidant, hypolipidemic, antimicrobial, neuroprotective, hepatoprotective, cardioprotective, vasoprotective and many, many more benefits. Plus from a cooking perspective goes well with rice, lentils, chickpeas, and kidney beans! A flavoursome spice for otherwise dull diet. Tea of choice - I can’t pick one! Luckily the specifications are just 8 tea bags over the week for raising $200, so I figure I can choose a different herbal tea bag each day! And get a few sneaky refills. Today I am enjoying a tulsi tea, which has a wide range of therapeutic actions including adaptogenic, antioxidant, hepatoprotective, cardioprotective, hypolipidaemic, neuroprotective, antidepressant, hypoglycaemic, and antimicrobial. Whilst one tea bag is not a therapeutic dose, it’s still a functional herbal tea and a tasty addition to my otherwise plain ration meals. If only we could send turmeric spice and tulsi tea in the ration pack to the refugees, while they won’t correct nutritional deficiencies they will definitely aid in prevention of disease states and conditions caused by a under nutritious diet. Who knows maybe we can send some functional foods and herbs? Donations are definitely a good start so any contribution we make can make a difference.
Support the cause!! Donate now and provide for those in serious nutritional need
#rationchallenge #refugeeweek #malnutritionawareness #nutritionistchallenge #nutritionvolunteer
Kombucha brew #firstferment #probiotic #studentnutritionist #fermentedfoods
Don't forget to smile. Smiling and laughing activates those 'feel good' neurotransmitters in the brain which can improve our mood when we are feeling down.
Yummy and colourful #rainbowfoods #breakfast #lunch #dinner #summerfoods #nutritientdense
Pomegranate Molasses marinated chicken breast #dinnersforone #paleo #rainbowfoods
Summer lunches #nutritionstudent #rainbowfoods #chillidukkah #proteinrich #glutendairyfree (at WEA, Laman St, Cooks Hill)
Korean tonight! Homemade Bi Bim Bap 👌 #rainbowfoods #koreanstyle #internationalcooking
Top 4 Reason People Go Dairy Free
1. Allergy Cows milk allergy is one of the most common food allergies, particularly affecting children. An allergic response occurs as the immune system reacts to the proteins casein & whey found in milk causing the body to produce antibodies. Symptoms of an allergic reaction to milk can be mild causing hives, welts & swelling but can be as severe as anaphylaxis, although this is rare. If there is an allergic reaction to cow’s milk this will usually mean there can be a reaction to other animal milk’s such as goats. With an allergy, all dairy products, milk solids and traces of dairy in any product should be avoided. 2. Intolerance Dairy and/or lactose (the natural sugar found in milk) intolerances are different from dairy allergies; intolerances will not cause a severe reaction or anaphylaxis. Intolerances occur when there is a chemical reaction after eating or drinking, often caused by a digestive issue. Dairy intolerances have been linked to asthma, chronic fatigue syndrome and irritable bowel syndrome. Symptoms can include but are not limited to headaches, nausea, bloating, diarrhoea, and mucous build up. 3. Veganism Vegans do not consume any food containing animal meat or animal by-products including dairy. This can be due to personal beliefs (not supporting all forms of exploitation or cruelty to animals for food, clothing or other purpose). People can also choose not to eat dairy for religious beliefs. A vegan diet can be very healthy and nutritious with the appropriate understanding of essential nutrients, vitamins and minerals and how to source them from fruits, vegetables, legumes and grains. 4. Chronic Inflammation The modern Western diet contains lots of dairy products, which are also very inflammatory to our digestive system. Through modern food production we are now consuming milk products which have lots of additives and preservatives which contribute to this inflammation. For example think supermarket branded milks which contain added hormones which makes them acid forming in the body. Inflammation can present a number of ways in the body. Chronic inflammation occurs in many disease states such as cardiovascular, musculoskeletal, and gastrointestinal disorders as well as autoimmune diseases. People suffering from these diseases are often advised to reduce their dairy intake. The paleo way of eating is a common lifestyle and diet method to reduce inflammation.
Embraceable Kale
Over the last two years kale has become increasingly popular, more readily available & added into every recipe from smoothies to soups, but what really makes it more special that any other green vegetable? Should we all jump on the kale bandwagon? Increasing research into in the nutritional composition of kale has found that it is a high protein, high fibre & low carbohydrate vegetable. It is mineral dense with high levels of calcium, iron, zinc & magnesium. Raw kale also contains more than the recommended daily intake of Vitamin A, Vitamin C & Vitamin K. As part of the cabbage family, kale has high antioxidant activity & due to its rich nutrient value it has excellent health prospects for the treatment of various diseases. Studies of kale show it can help to reduce cholesterol levels, regulate blood sugar level, & aid in the digestive process. But what about our other neglected greens? Embrace them all! Other dark or leafy green vegetables are also low in carbohydrates, high in fibre, & rich in vitamins & minerals. The key is to mix it up! Eat a variety of greens in all shapes, sizes & colours. The tip is to keep it raw, avoid over cooking or boiling your kale & leafy greens as it decreases their antioxidants & nutrient values. So go ahead, embrace the kale by making greens a part of your daily meals!
Check out my easy Kale Salad! Not sure sure if kale is for you? This is just one easy recipe to introduce you to the superfood
Traditional Japanese style BBQ is the best 🎌
Met Dr. Karl in Charlestown today! @mojohealth #healthscience #drsarah #nutritionstudy
Breakfast Time! Amazonia Raw Acai bowl with banana and Lovingearth chocolate buckinis @mojohealth #nutritionstudy
Homemade veggie rice rolls with Thai carrot dip #foodie #healthfood #nutritionstudy 🌱