Itsarz - Health and Wellness Coaching for Women in Midlife

22/05/2022

When it all comes together it’s

24/03/2022

Need a treat? The base is 1 frozen banana. Add-ins today were a few pistachios, some toasted coconut flakes, a bit of vanilla and a scoop of cacao powder. High speed blender. Awesome.

21/03/2022

Make dinner lunch 🌟🌟 Couscous for the family was the perfect chopped salad for me two days later. Just veggies and chicken with a hint of cinnamon. Keep it simple, make extra and you won’t end up eating what you don’t want to because you are starving and there is nothing else handy.

15/03/2022

Easy lunch🌟🌟A cup of quinoa is 8gr of protein and 5gr fiber. A complete protein with all 9 essential amino acids our bodies can’t make on their own. Add some chopped hard veggies, some hard cheese if you want and dress it up with a good olive oil, a little salt and some herbs. Really delicious and a perfectly balanced plate. Made it last night and the kids took it to school this morning with some cherry tomatoes thrown in last minute so they don’t get soggy.

11/03/2022

A smoothie full ☀️☀️ packing nutrition into your day doesn’t have to be hard or time consuming. A smoothie takes the guesswork out. This morning I didn’t have nut milk so I just added cashews, nuts and sesame seeds with water. Threw in strawberries, collagen powder, lettuce, a date, chia seeds, some fresh mint and a bit of psyllium (needed to get things going 😊), blended and I was done. Holds me until a perfect plate lunch of veg, protein, and good fats. When you keep it simple and mix it up to your taste, you’ll still to it.

05/03/2022

It’s time for this madness to end before it is too late.

02/03/2022

Breakfast vs Fasting🌟🌟🌟 If you are hungry, Eat! Eating breakfast within 2 hours of waking up gives you the energy you need to start your day. Eating balanced meals regularly also helps stabilise your blood sugar so you don’t have crashes or cravings. I keep everything simple. Sometimes it’s a smoothie, other times it’s just an orange and some nuts, or when I need more fuel, an egg with veggies. This morning I felt like something fresh and substantial. Dropped some pumpkin seeds, sesame seeds and h**p into a bowl with kefir, a chopped half apple and some fresh mint. Fast and delicious! Set up a call with me and I’ll help you tap back into your intuition so you can give your body the nutrition it truly needs for you to thrive. Link in the bio! ♥️

25/02/2022

Beauty and motion. Am loving that I can still be up here, skiing hard and having fun with the kids. This is why we take care of ourselves. To be able to live the life we deserve.

11/02/2022

Breakfast🌟🌟 Make it count!
We tend to get hung up on what breakfast is supposed to be when the fact is nothing says it has to be ‘breakfasty’. Rather than limiting your options use the same principles as other meals - healthy fats, protein, low glycemic fruit, and veggies. Make a soup or a salad. Smoothies are also quick and easy and you can throw anything in. It’s a way to up your greens and seeds, include super foods or increase your fibre. You are in charge. Just keep the fruit content low si you don’t spike your blood sugar and end up with a crash or cravings. In this one I included collagen protein, blueberries, lettuce, h**p and flax seeds, a fig for and almond milk with turmeric. A good part of my nutrition covered for the day without overthinking it. DM me if you need more ideas!

04/02/2022

It is all about mobility and attitude. When we find joy in taking care of ourselves, make nutrition uncomplicated and we incorporate movement into our lives - it becomes effortless. I don’t know about you, but I want to be a Nancy at 91!

Nancy Meherne is a keen gardener and classical music fan. You might also spot her surfing at Christchurch's Scarborough Beach.

01/02/2022

Tuesday Tip/Truth 🌟🌟Restrictive Eating vs. Restraint.

Taking care of ourselves and achieving our ideal weight doesn’t, and shouldn’t, mean restricting entire food groups. I chose bread as my example for this episode because so many of us have demonised carbs. What matters, is to understand the nutritional value of what we bring into our system and show restraint around those things that cause weight gain or aren’t very good for us. The important thing is a balanced diet to maintain good health. It’s also important to recognise that restraint is easier for some than others. Some foods are just plain triggers. If that’s the case, you may want to restrict them altogether and find healthier options that can give the same satisfaction without the guilt of overindulgence. If you are restricting, make sure you are getting what you need from other sources and aren’t substituting with the wrong foods. Restrictive eating often leads to binging so take care.

Have you cut certain food groups? Do you find it sustainable? Let me know in the comments or book a free call to talk more with me about your experience and what you are struggling with. Link is in my bio. Would love to hear from you! 😘

30/01/2022

Determination 🌟🌟 When Amelia was born, the first thing they did was lift her arm to check the tension. It fell back down so they took her away to run more tests. Naturally, Amelia’s muscle tone isn’t as strong. But what Amelia does not have, she makes up for exponentially with determination and a great attitude. She reminds me every day what hard, consistent work achieves. Slow and steady. My job is to be her guide, to keep her motivated and find every opportunity to help her shine. She does all the hard work and I get to stand back and admire. Funny, sounds a lot like she taught me to be a coach. 😊