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Translation: Your health & wellbeing is in your ha

Translation: Your health & wellbeing is in your hands (for the most part).
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How hugely empowering and exciting is this?
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Genetic testing is all the rage these days. Yes, it has a place. But gene expression (epigenetics) - aka what matters for how the body works - is largely influenced by what we do or don’t do.
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Your focus should not be on your genetic report (valuable info if you know what to do with it), but, first and foremost, on what you eat, how you live and the environment around and within you.
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Listen to Episode 3 - What is Epigenetics? of the Dirty Genes Podcast by @drbenlynch.
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Love this message from @drkarafitzgerald
“Most people think that their genes decide their fate…But this notion is not only false, it’s dangerous. As a doctor, I don’t care about your DNA. You can’t change it and, with few exceptions, your DNA isn’t that important.
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When you, or your aunt, blame your tendency to gain weight on the diabetes that runs in your family, it makes you feel helpless, like there’s nothing you can do, so why bother? When in fact it’s just the opposite: no matter what age you are, you have the power to change how your genes express, and that means you can influence how your body processes sugar, and even whether you develop diabetes at all.
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What you eat, how you live, what you do, whether you exercise, what you think, what your stress level is, how well and how much you’re sleeping, all have a more important influence on your health than your genetics.”

BREAKFAST? SNACK? DESSERT? ⠀⠀⠀ ⠀ ✔ Quick

BREAKFAST? SNACK? DESSERT?
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✔ Quick + easy?
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✔ Nutritious + delicious?
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✔ Blood sugar stabilising (your hormones need that) + filling? (Does not apply to plain oats - they can spike the blood sugar too much)
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✔ Cook once, eat 6-8 times?
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🌟 LOOOOVE multitasking meals! ⠀⠀⠀ ⠀
Seriously, once you've read this, you have ZERO excuses for not having time to prep healthy food. 😜
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OR
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For being caught unprepared when hunger strikes. 😉
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This is a porridge / chia pudding type meal, you can make COMPLETELY your own.
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⭐ What I have here:
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■ Gluten free oats (not instant) ■ Coconut milk powder ■ Hemp seeds (shelled) ■ Sunflower seeds ■ Pumpkin seeds ■ Ground pecans ■ Chia seeds ■ Chopped dates ■ Cinnamon ■ Powdered orange peel ■ Frozen raspberries ■ Water
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➡️ Mix all the ingredients with sufficient water (you can always add more) and cook on low heat on the stove, until everything is fully mixed and the chia seeds have gelatinised.
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➡️ Let it sit for a few minutes and then add frozen raspberries. Mix in thoroughly.
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➡️ Let it cool completely and then fill up small jars with airtight lids.
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✔ This will keep in the fridge for at least 3 days.
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➡️ Take a jar out of the fridge 10-20 mins before eating and let it warm up to room temperature.
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✔ That way, you can just grab this out in the morning and by the time you get to work, you have a nutritious breakfast READY. Plus, you don't have to cook it every day.
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It makes an amazing afternoon snack or dessert! 😋😋😋
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Told ya, so simple. No excuses.❤

⋇ PART III ⋇ Supplements ⋇ Do you take suppl

⋇ PART III ⋇ Supplements ⋇
Do you take supplements regularly? Taking breaks a few times a year can be very beneficial.
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➊ The body can do with a break. Supplements that go through the digestive tract need to be processed by the liver. This can increase the burden, especially if we take too many supplements at once. Remember, the liver is a very busy organ - it processes medications, toxins, hormones etc.
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➋ Break the habit. We can get into a rut of taking something out of habit, not a necessity. I’ve had clients use supplements as an emotional security blanket and out of fear their bodies won’t function without them.
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❸ Assess if we truly need them. You may have benefited from taking B vitamins 2 months ago, while working on improving your food choices and your digestion. Do you still need them now?
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❹ Get to the root cause of the issue. Supplements supplement & aid the body to function better. They also mask symptoms if there are underlying issues. Just because a symptom is gone, it doesn’t mean that optimal function has been restored. Stopping them gives us a chance to reassess where we are at and what work we need to do.
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❺ A lot of supplements are not designed for long-term, continuous use. Anything that we put into our bodies affects our biochemistry. Taking one mineral typically runs the risk of depleting another (like a seesaw reaction) - careful consideration is required at all times.
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Finally: Just because we are insufficient/deficient in something, it doesn’t mean we need to supplement with it. The body is clever and redirects resources as it sees fit. Again, a full lifestyle and needs assessment is needed before reaching for a supplement.
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What the above does not apply to:
❌ If you take a supplement that supports an essential body function and you truly need it (for whatever reason), stopping it may not be a good idea. Discuss this with your practitioner.
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⚠️ It goes without saying that we talk about supplements here, not medications. Always consult with your prescribing practitioner/doctor first before making any changes to those.
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Makes sense? What do you want to know about supplements?

We've had a proper *heatwave* (aka actual summer f

We've had a proper *heatwave* (aka actual summer for the rest of the world 😂) the last few days.
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The weekend was lush. 🌿🌸🌞 With bursts of proper relaxation. I even got to read my paper book, which I started 2 years ago & recently found in storage. I dip in and out of books, but this one sets a new record! 😅 #cityofgirls @elizabeth_gilbert_writer It's a fab read that transports you in a different world!
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A loooong walk on Saturday around the river (sandals are not the best footwear for this!) & we got up close and personal with the 🦌 🦆 🦢 when they gatecrashed our picnic, swipe for pics!
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The downside was the pollen count. I get hay fever, and this year the pollen came out of nowhere a few days ago. A lot of sneezing! Do you suffer from hay fever? Do you want tips?
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If you’re part of the hay fever club, you’re familiar with the misery. A lot can be done to improve this - think gut health (I am doing gut work currently), histamine metabolism and your immune system’s response.
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Do you get to actively relax on the weekend? Outside of chores, routines, to-do’s, electronic devices? It’s a lost art and it requires some discipline, for sure. You don’t realise how much your brain and soul needed to chill until you do it. I worked on Sat morning, so if you have work, that's fine. No need to try and make it all perfect and an all or nothing affair. Just make it a point to add relaxation time to your weekend *diary* and stick to it. Any activity that takes you away from your usual thoughts and surroundings (including your phone and the TV) will do. Books are perfect!
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What did you get up to last weekend?

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