RADA Wellbeing (2026)

01/04/2024

Does your lunch look like this? 🥪

If yes, then you need to make sure to read this:

❌ This toast will get you even more hungry than before and won't keep you full for long
❌ The white toast bread is 99% of the time full of stabilisers, sugars, refined oils and taste enhancement
❌ The ham/cheese are falling into the highly processed foods category, so we rarely know exactly what good is left of them

👇Instead here is my suggestion:

✅ Opt for a handmade sourdough bread - it has only 3 ingredients - water, flour and salt! + Very low Glycemic index
✅ Add a good thick layer of greens to it
✅ Add vegetables like grilled pepper/zucchini/aubergine or cucumbers
✅ Add an avocado - it has lots of healthy fats
✅ Add real protein to it - eggs, baked chicken, steak

Now here you can get some satisfaction and better nutrient absorption!

Remember that simple changes can have a great impact on your wellbeing, so make sure you incorporate some of the above in your next toastie or why not all of it ♥️💪

29/03/2024

💪 Let's inspire each other ✨

The best part of my morning routine is after I have finished breakfast I love drinking my coffee/tea with my favourite songs.

This gives me so much energy and inspires me to embrace the day with a smile ♥️

What is the best part of your routine?

23/03/2024

🍳4 things to keep in mind for your breakfast! 💛

1. The most important - start with savoury! In this way you will not spike your glucose levels and you will be less likely to crave sugary stuff.

2. Add protein - It will also keep you full for longer and add much needed nutrients.

3. Don't forget the fibre - cucumbers, carrots, peppers whatever you like make it part of brekkie. (It will aid your digestion and help go to the 00)

4. If you are veeeery hungry add carbs at the end - a slice of sourdough, rice or other

Once you have had this you can enjoy your morning cuppa coffee or a sweet treat (this can be also an apple) 🍎

These little hacks can help you with your digestion, stress and cravings!

🗣️Let me know if the comments what is your savoury go-to breakfast? 👇

21/03/2024

🍋How would you finish the sentence?

I'll start: I would add a bit of baking soda and clean the kitchen 😂🍋

What about you, let me know in the comments 👇

16/03/2024

☀️ It's time for a breakfast reality check. While muffins may seem like a convenient morning treat, they often fall short in the nutrition department. 🤔 Let's break it down:

🚫 Why Muffins Aren't Ideal Breakfast Choices:

1. Loaded with Sugar: Many muffins are packed with refined sugars, leading to a spike in blood sugar levels followed by a crash, leaving you feeling sluggish.

2. Lacking Satiety: Muffins are lacking in protein and healthy fats, meaning they won't keep you full and satisfied for longer after you eat them.

3. Nutrient Deficient: Compared to savoury breakfast options, muffins lack essential nutrients like fibre, vitamins and minerals necessary for a balanced start to your day.

🍳 Opt for Savoury Breakfast Alternatives Instead:

✅ Eggs: Whip up some scrambled eggs or an omelette for a protein-packed breakfast that will keep you energised throughout the morning.
✅ Avocado Toast: Top whole-grain toast with mashed avocado and a sprinkle of your favourite seasonings for a satisfying and nutrient-rich breakfast.
✅ Greek Yogurt Parfait: Layer Greek yogurt with fresh fruit and nuts for a delicious and nourishing morning meal.

Remember, breakfast sets the tone for your day, so choose wisely! Fuel your body with whole, nutrient-dense foods that will keep you feeling your best. 🌱💪

Let me know in the comments if you love muffins for breakfast?

12/03/2024

💤 Finish the sentence... ?

I can be asleep at 10:01 as soon as I lay my head on my pillow 😂

What about you? 👇

06/03/2024

🥥If you love Coconut treats like me, these Raffaelo Truffles are for you 🤍

Ingredients:
150gr dessicated coconut + 50gr to cover
150gr almond flour
300gr white chocolate
Optional add whole almonds on the middle

Method:

Melt the white chocolate on a bain marie.
In a bowl add the melted chocolate, almond flour and the coconut.
Mix well and form about 40 truffles
Let them rest in the fridge for about 2h

Would you try them?

Let me know in the comments 👇

05/03/2024

✨You may not be where you want to be, but remember that you are not where you used to be 10 years ago! ✨

It is so easy to want more, but how often do you sit and think about all of the things that you have achieved?

I personally never thought I would be where I am today.

I worked so hard as an employee in hospitality, trying to climb the corporate ladder. Only to realise that I was meant to do something completely different. I hated working in an office.

When I started my nutrition studies it hit me: "Why did nobody tell me this was my thing??" I have always been obsessed with nutrition and cooking. It felt so good that I am finally doing what I love 💜

The journey was not easy, but it was so worth it!

Don't ever give up, because it is never too late to start again, to change things and to love your life.

P.S. If you need a little reminder, it is your life and you can do it! 😘

04/03/2024

🌟 Take Action: Transform Your Life in 5 Simple Steps! 🚀

Embarking on a journey of self-improvement doesn't require giant leaps; it starts with small, consistent steps. Here's your guide to kickstart positive change today:

1️⃣ Start with 1 Push-Up a Day:

Lay the foundation for strength. Begin with just one push-up and gradually build your way up. Progress is progress, no matter how small.

2️⃣ Start with Drinking 1 Glass a Day:

Hydration is key! Boost your well-being by committing to one extra glass of water daily. Small sips, big benefits.

3️⃣ Start with Reading 1 Page per Day:

Nourish your mind with knowledge. Open a book, read one page, and let the journey to wisdom begin. 📖✨

4️⃣ Start by Walking 1 Mile:

Lace up those shoes and hit the pavement. A single mile is the first step towards a healthier, more active you.

5️⃣ Start by Excluding 1 Bad Habit at a time:

Bid farewell to habits that no longer serve you. Ditch one bad habit daily, paving the way for positive change.

💪 Ready to transform your life? It all begins with these small yet impactful actions. Remember, progress is progress, no matter how modest. 💫

Get my Healthy Eating Guide via the link in bio.

18/02/2024

Go where your heart is happy 🩷
Take that couse 🔰
Go to that concert🎶
Book that Spa 💆🏻‍♀️
Show yourself the love you deserve❣️

It is your life and you are in charge of it.

12/01/2024

This post is for everyone, not only for people with diabetes. So many people learn about it only when they get diagnosed. Prevention is key so read and share so more people can learn!

11/01/2024

🍫Chocolate yes please! But which one and how much should you eat of it?

✅ Dark chocolate, with its higher cocoa content, tends to be richer in antioxidants and may offer potential heart and brain benefits,
❌ Milk chocolate, while still enjoyable, has added milk solids and sugar, providing a sweeter taste but with fewer antioxidants and no health benefits.
❌ White chocolate lacks cocoa solids and is made of cocoa butter and sugar. No health benefits.

Ideally consume about up to 30gr of dark chocolate above 70%. Remember sweets should be consumed only after your main meal and not on an empty stomach otherwise they will spike your blood sugar.

Let me know in the comments which chocolate you prefer the most? ✌️

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RADA Wellbeing