๐๐๐Kit de MEGA Tร๐น ๐จ #Sale ๐จ #LDnutrition te ofrece un Mega tรฉ rico, saludable y refrescante.๐น โ Aloe, favorece a una buena digestiรณn โ Te, estimula el metabolismo y te ayuda a quemar calorรญas. โ Colรกgeno, ayuda con el crecimiento del cabello, mantiene una piel radiante. โ Liftoff, incrementa tu energรญa. Ordena el tuyo!!!๐ ENTREGA INMEDIATA โ๏ธ๐ฟ๐ฟ๐ด๐๐ด ๐ฒ 939-400-1667 ๐๐ง๐ง๐ฅค๐ฅ๐น๐ฅฃ #๐ซ๐ฌ๐ณ๐ฐ๐ฝ๐ฌ๐น๐ & ๐ฟ #L&Dnutrition #๐๐๐๐ ๐ผ๐ถ๐ผ๐ฬ๐๐๐ด๐ฟ๐๐ท๐ด๐ต๐ฟ๐ธ #๐๐๐๐ข๐๐๐๐๐ #๐ป๐๐๐๐๐๐๐๐ #๐๐๐๐๐ก๐ฬ #launion #๐๐๐ก๐๐๐๐ #๐โ๐๐๐ #๐๐๐๐๐๐ข๐ก๐๐๐ก๐๐๐ #๐๐๐๐๐๐ #โ๐๐๐๐กโ๐ฆ #๐๐๐๐ก๐๐ ๐๐ก๐ #๐๐๐๐๐ฃ๐๐๐๐๐๐ก๐ #๐ธ๐ ๐ก๐๐๐๐ท๐๐๐๐๐๐๐๐๐ข๐๐๐๐๐ ๐๏ธโโ๏ธ๐๏ธโโ๏ธ #โ๐๐๐๐๐๐๐๐๐๐ข๐ก๐๐๐ก๐๐๐๐
๐ฅ๐ฅStart your weight loss journey today ๐ฅ๐ฅ Tasty affordable low calorie meals at your fingertips www.ldnutrition.co.uk #food #diet #dietfood #macro #mealprep #mealprepping #ldnutrition #fresh #chef
Chicken biryani ld style ๐๐๐ #food #foodie #macro #mealprep #mealprepping #ldnutrition #diet #dietfood #slimmer
Anyone else know what day it is because I donโt and my dressing gown is my new best friend ๐ค Donโt fear normality is just around the cornerโฆ our menu is now online. So get your head in to gear and place your order ready for the New Year www.ldnutrition.co.uk #newyear #shred #extremeshred #weightloss #ldnutrition #ldnutritioncastleford #ldnutritionltd
๐โค๏ธ ๐ช๐๐๐๐๐๐๐๐ ๐ป๐๐ ๐จ๐๐๐๐๐ โค๏ธ๐ โChristmas is expensive and a huge burden on people's mental health... not being able to provide presents for your children at Xmas is upsetting and a hit to anyone's mental well being.... So we have joined forces with Bad Bambi to help fundraise and buy toys for Children that really need them this year, every penny helps and gets us closer to making lives a little brighter for families across Yorkshire this Christmasโ We have released the new menu today and you may of noticed an extra little package on there, this is a donation package where you can pop it in your basket and help make a childโs Christmas special this year. (Donโt worry if you have checked out already you can nip back on and do it anytime you have a spare couple of quid) The money raised will benefit two local charities, one being a local church in Castleford -The Link, Smawthorne-Who make up hampers for underprivileged and struggling families and work with local schools to get these to the families and children that need them to most And the other charity is a Wakefield based charity that support the whole of the Wakefield district, and that is Beat Autism! These two charities have been chosen because they are in desperate need. They are very worthy causes for children in the local community, children right here on our doorstep, letโs pull together and give them a Christmas of happy memories *Toy donations can also be dropped at Any Bad Bambi store Thank you so much to all our kind and generous customers and the caring community we live In All our love The LD Family โค๏ธ #badbambi #ldnutrition #wakefield #castleford #castlefordtigers #castlefordtigers๐ฏ #mentalhealth #mentalhealthawareness #healthyfood #autism #autismlove #autismlove๐๐๐๐โค๏ธ #church #churchlife #communityhelpingcommunity
On the menu next week ldnutritions mixed kebab ๐๐๐ #ldnutrition #macro #mealprep #mealprepping #diet #dietplan #dietfood #slimming #weightlossjourney #weightloss #weightlosstransformation
On the menu next week ldnutritions mixed kebab ๐๐๐ #ldnutrition #macro #mealprep #mealprepping #diet #dietplan #dietfood #slimming #weightlossjourney #weightloss #weightlosstransformation
Hey guys, do your bowels a favour and eat 30g a fibre of day To refresh your memory some of the proven benefits of reaching 30g a fibre are listed below โฌโฌ โNormalises bowel movements โPromotes gut health โLowers cholesterol โHelps control blood sugar levels โHelps you achieve weight loss goals โHelps you live longer I feel like the biggest problem with people hitting the 30g target is not knowing what foods are high in fibre ๐ฆ Which is why I have put this post together for you (swipe right) ๐คฃ Now you have no excuse. Eat fibre, live for longer ๐ #LDNutrition #fibre #fibresources
Buenos dรญas pepolllll!! Un poco de Energรญa para la maรฑana... Que tengan excelente DOMINGO. Muchas bendiciones. #ldnutritionpr #ldnutrition #goodvibes #godblees #nutrition #energy #mayaguez #dediego #megatรฉ #mango #strawberry
No te puedes perder este sรกbado 30 de octubre de 2021 Taller de defensa personal ยกNo te lo pierdas! #ldnutrition #defensapersonal #herbalife #mayaguez
Y seguiremos aรฑadiendo al menรบ! #ldnutrition #goodnutrition #mayaguez #healthy #healthyfood #herbalife #herbalifepuertorico #herbalifenutrition #teamwork
#megate #herbalifenutrition #ldnutrition #mayaguez #goodvibes
Tuna nicoise on the menu this week ๐๐๐ #diet #dietplan #slimming #mealprep #mealprepping #ldnutrition #weightlossjourney #weightloss #weightlosstransformation
Cheat or Treat? ๐ โ โ โCheat mealsโ are a reward strategy used to increase the likelihood of adherence to a diet. The meal consists of foods that are normally โnot allowedโ in that diet, for example,๐ซ ๐๐ฉโ โ They have proven to increase the motivation of people to stick to a diet as they will be able to indulge in some guilt-free food as a reward ๐โ โ This is where planning them as โtreat mealsโ may be better than โcheat mealsโ. The word cheat is associated with negative feelings of guilt whereas treat is associated with reward. Youโre more likely to stick to a diet that makes you feel good rather than guilty ๐โ โ And this is backed by scientific research, a 3 month study using cake as a celebration or a cheat found those in the celebration group better success in their diet goals! ๐คโ โ So instead of using the word cheat, try changing it to treat and hopefully youโll see a decrease in guilt and an increase in motivation and adherence ๐๐ผโ โ Please like & share โ #LDNutrition โ
Heavily processed foods often include unhealthy levels of added sugar, sodium and fat. What should we look out for and how exactly do they harm our health? Click the link in our bio to read our latest blog by in-house nutritionist Annie ๐ฑ #weightmedics #wholefoods #healthy #fitness #wellness #wellbeing #nutrition #ldnutrition #weightmanagement
Comencemos JUNIO con pensamientos positivos, mucha energรญa y actitud ๐๐ฝ โ Cuerpo sano, mente sana โ Contรกctanos y comienza este cambio en tu vida ๐ฅฌ๐ฅ๐ณ๐ฒ ยกestamos para servirte! ยกLD Nutriciรณn les desea un excelente inicio de mes y un dรญa estupendo ๐! #yosoyldnutricion #lilylucteam #nutriciรณn #ldnutrition #nutri #nutriologa #nutriologo #weightloss #gainweight #consultasnutricion #consultasonline #nutricion #motivacion #motivaciรณn #fitness #comesanoyrico #comesano #mexicanfood #espaรฑa #healthyfood #healthylifestyle #healthybreakfast #comidasaludable #comidafit #nutricionsaludable
ยกBuenos dรญas LUNES!โ๏ธ ๐๐ฝ Recibamos esta semana con mucha actitud y energรญa. โ Que las calorรญas no te ganen โ Pregunta sin compromiso por nuestros servicios de nutriciรณn ๐ฒ ยกnosotros te ayudamos! ๐ฅ๐ฅฌ ๐LD NUTRICIรN te desea un ยกexcelente inicio de semana! #lilylucteam #yosoyldnutricion #nutricion #ldnutrition #alimentacionsaludable #alimentossaludables #saludybienestar #comesanoyrico #vivesano #caloriascontroladas #lowcalorie #nutricion #nutricionsaludable #nutriologa #nutriologo #nutri #saludable #salud #comesanoyvivesano #motivacionfitness #fitness #lowcarb #lunessano
ยกWaffle! ๐๐๐ #ldnutrition #buenasnoche #bleesed #waffles #herbalifenutrition
ยกBuenos diฬas al ombligo de la semana โ๏ธ! ๐La constancia y perseverancia hacen de tus metas un camino que te lleva a un ESTILO DE VIDA ๐๐ฝ Abracemos y aplaudamos nuestros logros ๐๐๐ฅฆ LD Nutricioฬn les desea un ยก EXCELENTE DIฬA๐! ๐คฉ #nutricion #nutri #vidasaludable #ldnutrition #yovoyalnutriologo #nutrifit #estilodevidasaludable #lifestyle #nutrition #mexiconutricion #espanฬa #nutricionespanฬa #comersano #frasemotivacional #frasedeldia #nutriologo
Hey guys I wanted to share this Infographic I made about a month ago now This outlines what creatine is, why supplement it, is it safe, and how to take take it ๐๐ฝ One thing that fascinates me about this supplement is that it can be the difference between 1st and 2nd place in the elite athlete world E.g. If all top level sprinters are eating and training the same way and all have similar genetics then there are very fine margins between the individuals. Creatine supplementation could provide that extra improvement to get the better over opponents ๐๐ ๐๐ฝโโ๏ธ #LDNutrition #Creatinesupplements #creatine #PCR
Personas que han tenido resultados con nuestros productos!! #herbalifenutrition #goodvibes #ldnutrition #dreams
No ha sido fรกcil pero gracias a buenas amistades todo se ha podido lograr. #ldnutrition #herbalifenutrition #dreams
Dehydration is close to the top of the list for most common causes of headaches Itโs important to drink your water. Here are 3 tips to help you stay hydrated: 1. Set an alarm on your phone to drink some water every hour- may seem silly but youโre the one dehydrated not me ๐ 2. Get yourself a water bottle - one that is easy to carry around (not too big) 3. Use your pee as an indicator - if you go to the loo and youโre peeing orange juice itโs time to hydrate! Clearer the pee, the more hydrated you are ๐ค #LDNutrition #water #hydration #dehydration
Spinach, chickpea and sweet potato curry ๐ฅ My friend keeps nagging me to cook more veggie dishes ...๐คจ so I caved and started with a simple curry Itโs so true that when you cook without meat you have to think more about how your dish is going to gel together Which I why I decided against using tomatoes as a base and instead used meat free stock and coconut milk. I felt like the tomatoes would be a bit too dominant and I really wanted those curry flavours coming through Who knows if thatโs even a logical way of going about it? Iโm no chef, just winged it and it 100% paid off ๐ค๐ฝ The start of many vegetarian dishes ๐ Want the recipe??? #LDNutrition #veggiecurry #veggierecipes
Ok fair enough I might not be a female but I sure do know a lot of science behind toning the female body If you are after a curvy, toned look then you canโt ignore OR be afraid of muscle building exercises. Simple. I know itโs common for women to think they will look like an Olympic lifter if they lift heavy but DONโT WORRY! The difference in hormone production and the bodyโs anatomy between genders means females do not put on muscle like men and โthatโ look is very difficult for females to achieve ๐ค I see it often, women claiming they want to tone their legs, bums, and abs but train cardio everyday, eat very few calories and do low intensity workouts Hereโs why this type of training is not getting you toned: 1๏ธโฃ To get that toned looked you need to increase your muscle % and decrease your fat % Just losing losing fat will give you a thin look. Muscle gives you curves, shapes and lines ๐ฅ 2๏ธโฃ Eating very few calories and training cardio everyday will put you into a large energy deficit. Yes youโll lose fat but youโll also hinder your bodyโs ability to build muscle and MUSCLE = TONE In a chronic energy deficit your body goes into a state of ENERGY CONSERVATION where muscle building isnโt vital for survival so is put towards the bottom of the priority list. This means anabolic hormone production is decreased and catabolic production is increased Put simply โก๏ธ MUSCLE BREAKDOWN INCREASES TO PRODUCE ENERGY FOR YOUR BODY Therefore itโs important to eat enough calories for muscle growth ๐ฝ 3๏ธโฃ Low intensity workouts are not stimulating muscle building pathways. YOU CAN NOT BE AFRAID OF MUSCLE BUILDING EXERCISES. Read that again. This means itโs time to get MEAN with your workouts!! Swap the cute look for the sweaty look - TRAIN FOR YOUR GOALS ๐ค Include compound movements like squats, deadlifts, hip thrusts, over head press and make sure you are challenging yourself! A GOOD BODY IS WORTH WORKING FOR ๐ฅ Not only will training like this help you get toned but it will also make you feel like a boss and stronger than ever!๐ช๐ผ SO REMEMBER โ ๏ธMuscle = Tone โ ๏ธEat Enough โ ๏ธDonโt be afraid of muscle building exercises #LDNutrition #femaletoning #female
Whatโs up insta itโs been a minute since I last posted so thought Iโd come back with a treat ๐ฅ Today I really fancied pancakes but wanted to throw in a winter twist โ๏ธ So I added vanilla protein powder, vanilla essence & cinnamon to the pancake batter and filled them with walnuts and banana ๐ Topped off with a little cinnamon icing sugar and honey ๐ Hope you are all good ๐ค๐ฝ #LDNutrition #pancakes #winterpancakes #proteinpancakes
Protein packed toastie snack ๐ช๐ผ This toastie is made with โช๏ธchicken โช๏ธblack beans โช๏ธavocado โช๏ธspring onions โช๏ธlettuce โช๏ธcheese It has a nice 47 GRAMS OF PROTEIN and tastes delicious! ๐๐๐ผ Toasties/sandwiches are a great way to cure your hunger. The best thing about them is that they are quick, easy, healthy and you can fill them with whatever you want! ๐ฌ๐๐ผ #LDNutrition #Toastie #foodie #foodphotography #nutrition
Some things I want you to read this Monday evening 1๏ธโฃ Excuses are only going to slow you down and hold you back from reaching your full potential 2๏ธโฃ There is always something to be grateful for. Grateful people = happy & successful people 3๏ธโฃ Be brave enough to stand tall and walk your own path regardless of others opinions 4๏ธโฃ Never stop learning & working on yourself. Feed your mind with strength everyday 5๏ธโฃ Always give your all. Your own happiness and success should never feel like a chore Personally, I am easily motivated. These 5 messages are from one of my favourite podcasts. They may seem generic at first but once you start to apply them to your thought process with everyday living then they can become very useful for your own happiness and success ๐ซ Different post but maybe some of you needed to read it ๐คท๐ฝ #LDNutrition #mondaymotivation #motivation #successfulmindset #happinessisachoice
MY 5 TIPS TO MAINTAIN HEALTHY EATING DURING LOCKDOWN 1. PLAN! - You have enough time to plan the meals you are going to make for the week so do it! Failing to prepare is preparing to fail. 2. THINK PROTEIN! - We want to limit muscle atrophy so when you are planning ask yourself how can you add protein to your meal? 3. BUY HEALTHY SNACKS! - Guys itโs lockdown, we are all going get bored and want to snack ๐ so be smart and buy healthy ones! 4. DONโT OVER DO IT! - What I mean is donโt be too adventurous with your meals. Yes itโs lockdown which gives more time to test your culinary skills but the more complicated you make your lockdown diet the less likely you are to stick to it! 5. INDULGE! - Yes, indulge! Allow yourself to give into your cravings every now and then. We are LOCKED IN and STRESSED OUT so eating a few of our favourite biscuits here and there will actually be healthy for us ๐ Think 80/20 balance! And there are my tips to a healthy lockdown diet. Hope everyone is coping well! Remember - my DMs are always open for a chat ๐ LD ๐ค๐ฝ #LDNutrition #lockdowndiet #nutrition #healthy
Shredded chicken burritos ๐ป This is an easy & tasty dinner idea Itโs too good not to post ๐คท๐ฝ What I done: โ Cooked rice with chillies and coriander โ Butterflied & grilled a seasoned chicken breast โ Fried red onion & peppers โ Cooked kidney beans โ Shredded the grilled chicken โ Put everything into a pan on low heat โ Warmed the tortillas in the microwave โ Put the filling in the middle of the warm tortillas & poured over some hot sauce โ Wrapped them up & devoured them in 20 seconds ๐ณ Hope you try this one, the burritos are delicious! ๐ Let me know if you do end up making them! LD ๐ค๐ฝ #LDNutrition #Shreddedchicken #Burritos
Exercise In the morning to smash the day ahead! ๐๐ฝ Exercise increases alertness, concentration and overall energy levels so by exercising in the morning you are setting yourself up for the perfect day! Got a stressful day at work? Clear your mind by going for an early jog ๐๐ฝโโ๏ธ Woke up not feeling 100%? Refresh yourself with a brisk walk before breakfast๐ฅฃ Squeezing in exercise during a busy day can be stressful so getting it done nice and early can be a massive weight off your shoulders Here are a few tips to make you feel more motivated for a morning workout: โ Sleep well โ Prepare your workout gear the night before โ Do exercisers you enjoy IMPORTANT: If you are training specifically for strength or endurance then morning workouts may not be the most beneficial! Letโs smash this week ๐ค๐ฝ LD #LDNutrition #morningworkout
5 TIPS FOR A HEALTHIER FOOD SHOP! Now we are in lockdown 2.0 the only shop we can really go to is the supermarket๐ So here are five tips to make yours a healthier one! 1๏ธโฃ Plan ahead! Make a rough weekly meal plan for yourself so you know the ingredients you will need for the week โFailing to plan can lead to wasting money on products you do not need and falling short of the ones you do 2๏ธโฃDO NOT GO SHOPPING HUNGRY! Massive error! Anyone who has done this knows what I am talking about ๐. All you can think about is what you want to eat in that moment ๐ณ โThis can lead to you giving into cravings like chocolate, crisps and the beautiful supermarket bakery ๐ 3๏ธโฃTry spending most of your time in the isles that border the supermarket. This is where you will find your fresh, whole foods like fruits, vegetables and fresh meat. โThe middle isles are where you are most likely to find confectionary and processed foods! 4๏ธโฃBuy leaner cuts of meat! If you do consume meat then spend the little extra on lean meats. โRegularly consumed high fat cuts pose risks on our health e.g. cardiovascular diseases 5๏ธโฃPurchase fresh or frozen fruits and vegetables. โPickles vegetables and tinned fruits are normally high in added salt and sugars! So there are 5 of my top top healthy shopping tips. Hope this helps you buy healthier foods! Take care, LD ๐ค๐ฝ #LDNutrition #Foodshopping
NEW MOVEMBER CHALLENGE - LOCKDOWN EDITION ๐ Unfortunately, even though I would have SMASHED the 31 minute ROW-BIKE-RUN challenge I set myself, I do not have access to all the equipment during lockdown so Iโve decided to set myself a new challenge... THE 100 BURPEES CHALLENGE ๐๐๐๐ This is one is just as crazy and just as silly ๐ณ I hate burpees. Personally I do not think I could do 100 in a row. But I will try and give my 100% effort because I am lucky to be healthy and raising awareness for menโs health is important. 1๏ธโฃ On the 5th November I will start by doing 25 burpees in a row 2๏ธโฃ I will then increase the number of burpees by 3 each day 3๏ธโฃUntil 30th November where I will ATTEMPT 100 burpees IN A ROW!! (Most Iโve ever done is somewhere around 20๐) Guys please join me on this lockdown challenge ๐ซ Donโt leave me to do it by myself !! Get involved... please! LINK IN BIO FOR DONATIONS ๐ค๐ LETS SMASH IT ๐ค LD ๐ค๐ฝ #LDNutrition #Movemberchallenge
How I feel about my indoor Row-Bike-Run Challenge getting two footed by corona ๐ But we move, new challenge incoming ๐ Stay safe, LD ๐ค๐ฝ #LDNutrition
Start feeling festive in the mornings with this Vanilla Spiced Latte Oats recipe ๐ฅฃ๐ Couple things to point out with this one โ๏ธDonโt use a boiling hot coffee! Pour it in when it is a little warm or even cold. Using boiling water and then microwaving the oats gives the porridge a burnt taste ๐คข ๐Make sure you add some sweet toppings to cancel out the bitterness of the coffee ๐คฉ Then youโre ready to enjoy this delicious recipe ! Special thanks to everyone helped me with topping selection, hope you like my choice ๐ Enjoy, LD ๐ค๐ฝ #LDNutrition #vanillaspicedoats #festiveseason #breakfast
Clean bulking can be a b*tch. ๐คฌ Somehow you need to eat enough to build muscle but not too much where you start gaining fat. ABSOLUTE NIGHTMARE โผ๏ธ Its even worse if you havenโt a clue about how to split your macros... so because I am nice here are a few helpful lean bulking diet tips โฌ Calories: ๐ฅ - aim for 5-10% surplus of your daily energy expenditure E.g DEE: 2500 calories Aim to consume no more than 2750 calories Macro split: ๐ช๐ฝ - aim for 2g PROTEIN per kg of body weight. This is reachable yet enough to build lean muscle E.g For 90kg person 2 x 90 = 180 protein 180 x 4g (grams protein per calorie) = 720 calories from protein ๐ฅ- aim to get 20-25% of your calories from FATS. Itโs important to consume enough fat to maintain normal hormone levels E.g for a 3000 calorie bulk Calories from fat = 3000 x 0.25 = 750 calories 750 / 9g (grams fat per calorie) = 83g Fat ๐ - The rest of your calories should then come from CARBOHYDRATES! E.g 720 calories from protein + 750 calories from fats = 1,470 3,000 - 1,470 = 1,530 1,530 / 4 (grams carbs per calorie) = 382g Carbs So I hope these helps, this is the approach I take when planning a clean bulking diet ๐ฌ๐ฏ #LDnutrition #gym #training #bulk #macros #fitness
โก๏ธPREWORKOUT โก๏ธ Depending on who you ask you are going to get a wide variety of responses about the use of pre workout Just like the products itself to be fair... there is little consistency that exists in terms of ingredients between brands But me being open minded Iโm here to tell you about the good and the bad ๐ Most common ingredients: CAFFEINE, AMINO ACIDS, CREATINE, B-VITAMINS, & ARTIFICIAL SWEETENERS The benefits: โ๏ธL-arginine & L-citrulline are compounds found in pre-workout that helps your body produce nitric oxide which helps improve blood flow to muscles โ๏ธHigh caffeine content in these supplements increases energy and focus โ๏ธCreatine increases intramuscular energy production and strength The not so benefits: โHigh intake of artificial sweetness or sugar alcohols can cause gas/bloating which can disrupt your workout โToo much caffeine can cause anxiety, insomnia, shakes, headaches and increased blood pressure โItchy skin caused by the Amino Acid Beta-Alanine (feels like you have insects in your skin) โRisk of dehydration Do you use preworkout? Personally I use preworkout when Iโm strength training because it improves my performance, simple as that ๐ #LDNutrition #preworkout
Intermittent fasting ๐ The king to weight loss? Who knows someone is probably screaming โit doesnโt matter unless you are in a calorie deficitโ But they would be right to. Research supports both a normal calorie restricted diet and IF calorie restriction diet cause similar results in terms of fat loss The only difference being those who were on a IF diet managed to retain more lean muscle mass Still IF diets have other benefits and I find it a perfect way to help me control my eating. Ive been using a 16:8 diet for a while now and my body is that use to it I can even train at high intensities in the morning before I eat, maximising fat oxidation What do you think? Have you ever fasted? Are you thinking about it? ๐ง LD #LDNutrition #intermittentfasting
Hello everyone hope you have had a good start to the week ๐ Here I have picked 4 animal sources (heme) and 4 plant sources (non-heme) to help you get more iron in your diet Why iron is important: ๐๐ผIron deficiency is one of the most common nutritional deficiencies! ๐ ๐๐ผ Transports oxygen around the body ๐๐ผ Deficiency can lead to anemia causing fatigue and weakness The daily target intake of iron is: ๐จ๐ฝ- 8.7mg ๐ฉ๐ผ-14.8mg Those at highest risk of iron deficiency are: โ๏ธWomen on their menstrual periods โ๏ธAdolescents on restricted diets โ๏ธPregnant women and young children However if you are feeling fatigued and struggle from headaches, dizziness and pale skin regularly then you may not be getting enough iron in your diet To help increase the absorption of iron in the body you can pair iron rich food with vitamin-C rich foods like: ๐Oranges ๐ฅฆ Broccoli ๐ Tomatoes ๐Strawberries Hope this helps, LD ๐ค๐ฝ #LDNutrition #ironrichfoods #ironsources
WORLD MENTAL HEALTH DAY ๐ง ๐ช๐ฝ Love, LD (Sorry for multiple little vids every time I put them together the audio was off) #LDNutrition #WorldMentalHealthDay #worldmentalhealthday2020
Iโm going to tell you a secret of mine... There are days when I decide to throw random things together. Sometimes they work, sometimes they donโt ๐ฅบ But i always try to make my meals colourful, as should you Remember the โeat the rainbowโ phrase?๐ I talked about it not so long ago when I posted about micronutrients. The more colourful your meals the more nutrient dense they are (unless youโre eating skittles as a meal. If so then unfollow me๐ฅด๐) You donโt have to go find a recipe online because you canโt think of something to eat for dinner. Just throw some healthy, tasty ingredients into a pan (or oven) and experiment! Who knows what you can come up with? You may even surprise yourself !! Cooking is a healthy activity so do more of it! Enjoy your Thursday people, LD ๐ค๐ฝ In my pan (some ingredients added after photo): lean beef mince, spring onion, pepper, coriander, salsa, franks hot sauce, tomatoes, coriander, spices Served with: pasta & cheese ๐คช๐คช #LDNutrition
Fresh affordable weight loss meals www.ldnutrition.co.uk #weightlossjourney #weightloss #weightlosstransformation #mealprep #diet #ldnutrition #macro #slimming
Fresh affordable weight loss meals #weightlossjourney #weightloss #weightlosstransformation #mealprep #diet #ldnutrition #macro #slimming
Hey guys, do your bowels a favour and eat 30g a fibre of day I know Iโve posted about fibre before but to refresh your memory some of the proven benefits are listed below โฌโฌ โNormalises bowel movements โPromotes gut health โLowers cholesterol โHelps control blood sugar levels โHelps you achieve weight loss goals โHelps you live longer I feel like the biggest problem with people hitting the 30g target is not knowing what foods are high in fibre ๐ฆ Which is why I have put this post together for you :) Now you have no excuse. Eat fibre, live for longer ๐ #LDNutrition #fibre #fibresources
Start your weight loss journey with us. Check out our menu at www.ldnutrition.co.uk #weightlossjourney #weightloss #weightlosstransformation #mealprep #mealprepideas #slimming #diet #ldnutrition
Itโs October then... the season of brown leaves, pumpkins, and bulking diets ๐ What are your autumn goals? ๐ Letโs start with mine: Iโm trying to focus on eating the correct types and amounts of food for optimal muscular hypertrophy and strength - I want to add muscle mass and become the strongest I have ever been by Christmas ๐ ๐ฝ Nutrition for specific goals takes time, planning and a whole lot of motivation. My DMs are always open for any nutrition advice, training advice, workouts and plans to reach your goals before 2020 is up! ๐ฏ #LDNutrition #Autumngoals
You love it, I love it and today is itโs national birthday... ๐ So let me throw you some interesting facts about the 2nd most beloved beverage in the world (can you guess what the first is?๐) We all know the caffeine can improve physical performance, improve awareness and reduce tiredness ๐ฅฑ You may even know coffee can help you lose weight and burn more fat But did you know there are studies to confirm coffee consumption can reduce the risk of cancers, stokes, and Parkinson disease. Coffee drinkers are also associated with less risk of committing suicide!! Sounds like a super beverage to me๐๐ฝโโ๏ธ BUT itโs important to stress that these benefits come with GOOD/HIGH quality coffee. Low quality coffee can actually be toxic to us ๐ Also letโs not forget itโs caffeine, right? So โ๏ธcan cause insomnia and restlessness if over consumed TOO MUCH CAN KILL! ๐ต No more than 400mg (4ish coffees) if you are caffeine sensitive then OBVS be careful ๐ฅด #LDNutrition #Coffee #NationalCoffeeDay #โ๏ธ
Here are some of the highest protein-packed food sources for both animal and plant-based diets. Hopefully, this will help you to get more protein in your diet โ It's worth highlighting that the plant-based food sources with the highest amount of protein per 100g will also be high in calories. For example, 100g of pumpkin seeds has 35g of protein but will cost you almost 550 calories (same goes for the animal source- cheddar cheese) Amounts of protein per 100g of food were adjusted according to @tescofood labels (there will be slight differences between brands/manufacturers)๐ Enjoy ๐ซ #LDNutrition #proteinsources #plantbasedprotein #animalprotein #protein #proteinsources
The โfatโ bowl ๐ฅฃ ๐: In the UK, it is recommended that 35% of you calories comes from fat for optimal health I donโt eat a lot of fat during my mean meals so I take the opportunity to include healthy fats through nuts and seeds. The good thing about these sources is that they are also high in protein So as well as being high fat snack, this โfatโ bowl is also a high protein snack ๐ช๐ฝ In this bowl: ๐ฅฃ Walnuts, peanut butter, pumpkin seeds, chia seeds, Greek yogurt & strawberries ๐ - to bring natural sweetness to the bowl ๐ซ Try include more nuts and seeds in your diet, they are a great source of protein for vegans and vegetarians. They are also very abundant in micronutrients important for the body ๐ฅ๐ฐ #LDNutrition #Fatbowl
Fitness ๐ค Nutrition Fitness is a massive part of our lives Sometimes we love it, sometimes we hate it But without it we wouldnโt be who we are today Happy National Fitness Day to you all ๐๐ฝโโ๏ธ Stay fit, stay healthy ๐ค๐ฝ #LDNutrition #NationalFitnessDay
Do you find food labels confusing? ๐คจ The labels on the front of food packets allow a quick guide to the amounts of energy, fat, saturates, salt and sugar in the food you are buying They are displayed using the traffic light system ๐ฆ ๐ข = Low ๐ก = Medium ๐ด= High And they can be displayed per portion or 100g However be aware that the manufacturer's portion size may be different from yours, so it's handy to know the Low, Medium and High brackets for the foods you are buying and consuming ๐ฌ The food card outlines these brackets. You can see below 5g sugar is low and above 15g is high per 100g You can then use this card to work out the amount of sugar, fat, saturates and salt in your portion sizes โ This system is designed to help us choose healthier foods and eat a more balanced diet Hope you guys had a great start to the week ๐ค๐ฝ #LDNutrition #FoodLabels
I swear I canโt get through one damn video without messing up my words ๐ฅด But the point of the video is donโt be put off your dietary or lifestyle habits if you see a video of someone talking negatively about them If it works for you then stick to it! EVERYBODY AND EVERYONEโS BODY IS DIFFERENT !! Stick to your guns, back yourself, youโre doing great ๐ค๐ฝ TikTok hype here I come โ๏ธโ๏ธโ๏ธ #LDNutrition #Rant #everyoneisdifferent #backyoself #TikTok
Even though we need a much smaller amount of micronutrients compared to macronutrients, most of us struggle to get adequate amounts of vitamins and mineral in our diets Which may be due to a lack of knowledge of the amounts of different micronutrients we need for optimal health, who knows? ๐ฅด But when it comes to regular exercise, adequate micronutrient intake becomes more significant๐ฅฌ Think about what our body needs when we exercise, we need oxygen delivered to our working muscles, right? Well, trace minerals which include iron, manganese, copper and zinc help to feed oxygen to those muscles. These minerals also protect our cells from metabolic stress (I talked about this in a previous post) which is a result of physical activity. Water-soluble vitamins like vitamin C and B vitamins also have this property as well as producing energy in our bodies which we obviously need to perform an exercise๐๐ปโโ๏ธ. Then you have the microminerals like calcium, magnesium, sodium and potassium which are crucial for bone and muscular strength.... i could go on but you see my point ๐ Micronutrients should not be abonded in your diet in any case but if you are an active indivual you should be conciously thinking about how you can get sufficent amounts of these vitamins and minerals into your diet Here are some tips how: EAT THE RAINBOW ๐- you must have heard this one before but try including more colourful plant based foods in your diet GOOGLE RDVs - google search the reccomended daly values of the micronutrients you think you are not getting enough of So yeah guys i hope this gets you thinking, everyone is so caught up about getting enough protein, fats and carbohydrates that they froget about the little guys ๐ ENJOY YOUR WEEKEND ๐ค๐ฝ #LDNutrition
Beef Burrito Bowl ๐ฌ Absolutely BUZZING with flavour ! ๐ฅ Mark my words: you will not put your fork down !! Felt so good to be back cooking my own food, especially after I had such a sick workout (last pic) I decided to add cheese because I burnt so many calories during my workout but you can have it without if you are watching your calories and macros ๐งWith cheese the numbers go something like: Calories: 630 Carbs: 62g Pro: 48g Fat: 20g ๐ซWithout: Calories: 550 carbs: 62g Pro: 43g Fat: 13g ~ Calories & macros totalled using MyFitnessPal ~ One other thing - as you can see in the salad I kept the chilli seeds in to add some heat ๐ฅ NO REGRETS. Try this one out and let me know how it goes ๐ผ #LDNutrition #Recipe #BeefBurritoBowl
(Client in the photo has allowed me to share these photos and information) Iโm not going to talk too much about this progression because itโs speaks for itself Even Iโm blew away by the results I guess it helps having me as a best mate ๐ ๐ฏ Key things we worked on: Nutrition: โ staying in a 500 calorie deficit โ including high protein breakfasts to help stay full for longer โ keeping protein high in every meal to prevent muscle loss โ keeping hydrated throughout the day Exercise: โ utilising a combination of both resistance exercise and cardio in workouts to maximise fat loss and lean muscle gains Canโt fault the effort that was put in. Super proud !! ๐๐ฝ #LDNutrition #Progressionpic #prouddad
Whatโs good people ๐๐ฝ Currently working to get my online nutrition coaching and personal training in full swing in the next t week or so I will post an update in the near future to remind you ๐ Excited for this next step, fingers crossed it goes well ๐ค๐ฝ๐คช #LDNutrition #Nutritioncoaching #Personaltraining
CHANGE IS NOT EASYโผ๏ธ Let's be honest, how many of us have tried to change a daily habit which may have went well for a little while but then all of a sudden find themselves back to their old ways? Yeah, me too ๐ฅด. You're not alone though this happens to everyone one regularly. The cycle of this behaviour is best displayed using the Transtheoretical Model (swipe to see). This model explains the stages of change we go through when trying to introduce a new healthy behaviour into our lives. What it shows is that change IS NOT a simple process and that individual's lifestyle habits do not change quickly and decisively. Instead, for a permanent change to take place, an individual must go through planned stages. I'm not going to talk to you about all the different stages of the model but turn your attention to the relapse/lapse phase. Relapse is where you return to your old ways and lapse is when you may have a slip up triggered by an event out of your control, for example, lockdown or an injury but reintroduce the behaviour change once the event has passed. Of course, the goal is to not relapse, but it does happen, especially when dieting ๐ If you feel like you keep finding yourself relapsing when you are trying to change your dietary habits then you may find goal setting useful to stay on track. Remember to keep your goals SMART (Specific, Measurable, Achievable, Realistic, Time-bound)๐ฏ๐ฏ Have a good one people, gee its almost the weekend again hahaha time flies ๐ #LDNutrition #behaviouralchange
When you think about meal prepping, I do not want you to think about preparing chicken and rice for every meal to gain muscle. Even if it is just for one meal per day, I would like you to think about meal prep as planning what you are going to eat and preparing that meal ready for you to consume at your planned time. ๐ค๐ฝ Maybe you already meal prep but did not notice you were doing it. For example, cooking a large meal in the evening and saving half for lunch the next day. Whether you do or not, it is a perfect way to make sure you are precisely on top of your nutrition! Give the next couple of slides a read to find out the understandable reasons why some may avoid meal prepping, the benefits of it, and a tasty example ๐ #LDNutrition #Mealprepping
Do you agree? ๐คโ๏ธ #LDNutrition #Coffee
Greetings from Crete everyone, hope you are all doing well ๐ฌ๐ท I must say itโs nice to get away, especially after everything Covid-19 ๐ท Even though Iโm away on a break Iโm still trying to stay on track because being healthy is feeling healthy, right? Here are a few things Iโm doing: โก๏ธ Tracking my calories (@myfitnesspal has scanned one too many Greek barcodes๐) โก๏ธCooking at least 2 meals instead of eating out for every meal โก๏ธClocking in at least 15k steps on the @fitbit โก๏ธHotel workouts My bro thinks Iโm mad and absolutely hates it but what can you do...๐ Have a good evening people, get ready for the weekend!! #LDNutrition #Greece
The negative effects of alcohol on our everyday health and performance is not talked about enough... ...probably because most of us drink alcohol ourselves? It is so widely accepted so maybe we are just choosing to ignore the truth ๐ค Even though I drink alcohol I still feel strongly that the awareness of the negative effects needs to be increased! It is important to help the people who want to live the healthiest lifestyle and perform at the highest level to realise how toxic alcohol is to our bodies Ps I got the worlds WORST haircut today so I am capping & Itโs backwards because the front is uneven. Problems I cba to deal with ๐ #LDNutrition #Alcohol #Alcoholconsumption
Bit of a different post this eve As you know I am also a PT so I wanted to shine some light on some acute progression (Client in the photo has allowed me to share these photos and information) A client came to me 2 and a half weeks ago (18 days) with the goal of โI wanted to push myself and my body, to increase my strength and sizeโ So after putting him on a meal plan, training plan and 10 1:1 PT sessions we got some decent results (swipe to see) Now Iโm moving away I will be carrying on coaching this client online Mid-End of September Iโm looking to coach more clients online. Different to other PTs I will be focusing on nutrition coaching as well personal training and coaching If you are interested then get in contact with me and we can sort that out ๐ช๐ฝ #LDNutrition #Progression #Personaltraining #Nutritionalcoaching
So I was browsing Morrisonโs vegetable section yesterday (as you do on a Saturday) and I saw a young girl pick up some Brussels sprouts and ask her mum what they were. She replied โtheyโre bad for you, put them backโ. Now, Iโm guessing her mum was referring to the well known and unfortunate repercussion Brussels sprouts give you when you eat them but i couldnโt help to think about how wrong she was. Brussels sprouts are one the most nutrient dense vegetables! ๐ฅฌ So thanks to that little scenario, todayโs post shines light on 6 of the healthiest vegetables you can get @ your local supermarket ๐ Have a swipe through, Iโve included some of the nutrients the vegetable is rich in In order: Broccoli, Brussels sprouts, Kale, Spinach, Carrots, Sweet potato ๐ #LDNutrition #vegetables
Talking to my phone about ketogenic diets, itโs misleading links with fat loss and fat free mass #LDNutrition #Ketogenicdiets
Can you guess what I am talking about? 1๏ธโฃThis industry is part of much larger multi-billion-dollar industry 2๏ธโฃWhich primarily depends on fitness enthusiasts for sales 2๏ธโฃElite athletes are a small population of the customer base 3๏ธโฃElite athletes use this industry to gain a small but significant advantage over their competitors 4๏ธโฃVegan athletes are 2x more likely to use this industry than non vegan athletes 5๏ธโฃManufactures of the products are not required to provide evidence of product safety and efficacy. Which creates a substantial potential risk to the health of the public 6๏ธโฃSome of the marketed products have been reported to cause serious and adverse effects Do you know what industry i am talking about? If you do then comment below before you swipe if not then.. #Swipe ๐๐ผ to find out ๐ #LDNutrition #athletes #sports #fitnessenthusiasts
First of all, can I just say WHAT A RESPONSE from you guys to my Breakfast For Champions release yesterday evening. The support and feedback I got was overwhelming and Iโm super happy!! (even though Iโm not smiling in this pic ๐)... ... I honestly thought no one would be that bothered but you proved me wrong! If you still havenโt checked it out then of course #linkinbio will take you there BFC is just part 1 of 3 recipes Ebooks I have coming out! The other two are more focused on healthy lunch & dinner recipes ๐ If you have any nutrition related questions, or you are looking for personalised nutrition plans, then donโt hesitate to drop me a message ๐ค๐ฝ Exciting times ๐๐ผ #LDNutrition #RecipeEbook #nutritionplans
Whaaattsss gooood people??? Excited to announce I have released a recipe Ebook/downloadable pdf - whatever you want to call it ๐ BREAKFAST FOR CHAMPIONS includes 12 of my favourite breakfast recipes that are sure to give you enough energy to smash your daily goals like a champ! The equipment list, ingredient list, method and nutrition information is included for each recipe so all you need to do is throw some food together and ENJOY! If you go to the link in my bio you can preview it or you can buy it for ยฃ4.99 This took a lot of time and effort to put together so I hope you guys enjoy!! ๐ ๐๐๐๐๐ #LDNutrition #Recipebook #RecipeEbook #RecipePDF #linkinbio
Meal idea: Chilli beef stir fry ๐ถ โ 150h Beef strips โ 1 Red onion Meal idea: โ 1 Red pepper โ Salt, pepper, paper, cumin, coriander, chillies, onion powder โ Spray light oil spray ๐ฝ You can serve this with wholemeal wraps, rice, noodles or more veg ๐ฅฆ 10/10 taste and the meal is high in protein and low in fat! 1 serving = calories: 225 carbohydrates: 4g protein: 37g fat 7g ๐ค๐ฝ๐ค๐ฝ #LDNutrition