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September 2016 archive

CHOOSE FUEL FOR YOUR BODY INSTEAD OF EMPTY CALORIES!

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CHOOSE FUEL FOR YOUR BODY INSTEAD OF EMPTY CALORIES!

Once of the quickest easiest ways to balance your nutrition habits (leading to a slimmer and healthier you) is to choose foods that FUEL your body instead of EMPTY calories.

The easiest way to do that is to have healthy SNACKS on you at all times.

You and (your kids) will eat what you find at home or in your bag!

Here’s are some healthy snack ideas for you:
Dried fruit and nuts
Fresh fruits and nuts
Raw veggies
Raw veggies + light dip like yoghurt, hummus or avocado dip!

healthy-snack-ideas-healthytude

PS. Stay tuned for doors to open to sign-up for the program on October 3rd!

Together we’ll learn exactly what foods to eat, when and how, what preparation and organization tools work for you and your family, and how to shed the extra weight and keep it off. Being in control of these means, you will feel relaxed about the demands of your busy life and will have more energy and confidence to enjoy your day-to-day.

I can’t wait to share the details with you!

Before you go get your free How to Pack Your Lunch Guide here http://healthytude.us7.list-manage.com/subscribe?u=37dd2dcbcf37791aab0add766&id=9e524a98ab

In health,
Yasmine

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Your Post Summer Formula!

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sa7el-beach

You haven’t heard from me in a while!  I was on holiday back home in Egypt enjoying the beaches of the North Coast. I couldn’t have asked for more than my favourite beach spot in the world with family and old friends. I even took advantage of my spotty internet connection and went for a semi-digital detox.

This didn’t last too long as I couldn’t resist but say YES to giving a Workshop at the UK Embassy in Cairo. We spent a few hours with 24 embassy employees showing them how they can improve their health by making simple, better choices at work and at home to improve their diet and lifestyle and reduce stress. We shared some delicious, local easy to prep foods made in healthy way at lunch time. The pictures say it all!

uk-embassy-workshop-piccollage

Since you’ve been asking for healthy lunch ideas for both your kids and yourself, l prepared this for you.

I know! I know! I’d rather find ideas on how we can live at the beach right now, but your brain and body will thank you for filling up on delicious nutritious foods!

Many of us have picky eaters at home which means packing school lunches and your own lunch can be very stressful.

To make things easier, I developed a system you can use when packing those lunches

 Use my clean eating formula! 

 Using my formula means we are sure we are taking in healthy nutritious foods on a daily basis!

This formula works with my kids and is perfect for adults too!

Each meal should have:

  • Protein (ex. beans, eggs, quinoa, organic chicken)
  • Clean Carbs (ex. brown rice, basmati rice, sweet potato, *bread only whole grain or gluten-free bread if you are intolerant to wheat.
  • A Healthy Fat (ex. olive oil, avocado, hummus, walnuts)
  • Vegetables and Fruits
  • A Fun Snack! – I sneak in a healthy treat here and there like organic chocolate chips on fruits, date balls, or home-made muffins.

Take a look at what I made these yummy salads for my hubby and I to take to work yesterday in a few minutes. Trick: toss all the ingredients in a glass container, season with lemon and olive oil and you’re done! 

quinoa-salad

My formula is based on:

Energy and focus increase when kids (and adults) eat more WHOLE, CLEAN foods.

The less dairy and processed foods containing gluten you consume the better you will feel. These substances can lead to sluggishness, feeling tired and unfocused.

On the days you send sandwiches or crackers to school choose the most wholesome you can find. For example balady (pita) bread is better than processed buns.

Whole grains are better than white bread.

Sprouted grains and gluten-free varieties are great.

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Download your HOW TO PACK YOUR LUNCH GUIDE to keep on your fridge!

 

And for those not-so-healthy treats, here are clean substitutes:

Potato Chips:  home made versions of potato chips, sweet potato chips, roasted chickpeas.

Dessert: home-made cake, muffins, energy balls, granola bars and home-made Nutella! 

It absolutely necessary you give your kids and yourself the best ammunition possible through food so you can have energy, focus, feel happy, maintain a healthy weight and to succeed at what you’re doing!

Download your HOW TO PACK YOUR LUNCH GUIDE to keep on your fridge!

PS. I have a program coming up for you very soon. It will show you how to simply incorporate healthier foods and ways of living to nourish yourselves and your families so they can feel and look vibrant from the inside out – and lose weight in the process! Doors open to sign up on October 3rd! I can’t wait to share the details with you!

In health,

Yasmine signature

Yasmine Defouni,

Yasmine in Thonon - Version 2

Certified Integrative Health & Nutrition Coach

http://www.healthytude.org

Are we connected on my Facebook page?  You can find me here where I share special updates, tips and inspiration for healthy living https://www.facebook.com/healthytude. You can also follow me on Instagram https://instagram.com/healthytude. Make sure you’ve signed-up for my Newsletter here!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Running & Dancing to Support Cancer!

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My friends and I spent Friday night running 5K and dancing to the music at the biggest amusement park in Montreal for the Night Nation Run.  Not your normal run, this movement was to support the Stand Up To Cancer (SU2C) organization and their ground breaking initiative to accelerate cancer research.

Yesterday also coincided with my daughter’s post-treatment check-up at hospital which we have every 3-months.

My sporty side combined with our family’s story with cancer made this event a must go! Almost all families we know have someone who’s life has been touched by cancer. So every time you can make a difference in someone’s life, go for it! Participate in fundraisers, donate when you can and most importantly take care of your health.

Here are 5 easy tips that require minimal effort and have a big impact on your health:

  1. Heating plastic containers and plastic wrap a big No No!. Exposing them to heat releases different chemicals into your food and have been linked to different types of cancer like breast cancer tumours. They even look and smell weird when you do!
  2. Switch to glass containers – switching your plastic containers to glass containers make it easier to follow through with #1.
  3. Smokes: make the inside of your home a ‘No Smoking” zone. Even if you don’t smoke, exposure to secondhand smoke might increase you and your kids risk of cancer. If your guests insist on smoking, ask them to go outside on a balcony or garden. Start with yourself. It builds awareness and gets them thinking.
  4. Limit processed meats – such as hot dogs, store bought burgers, turkey and chicken cold cuts. Other than not knowing what meat is really in them, they contain chemical additives to preserve them that have been linked to cancer. If you have a nutritional need for meat, eat fresh, unprocessed meat from a trusted source.
  5. Load up on plenty of fruits and vegetables! We’re talking 70% of your daily intake! Eat salads, drink smoothies, and munch and munch or raw veggies and fruits. If you find organic, even better. This is the easiest way to flood your body with vitamins, anti-oxidants, fibre and natural sugars that your body needs for optimum functioning.

Keep moving and be proactive about your health!

Yasmine signature

Certified Integrative Health & Nutrition Coach

I teach busy women how to simply incorporate healthier foods and ways of living to nourish themselves and their families so they can feel and look vibrant from the inside out!

P.S.  Are we connected on my Facebook page?  You can find me here where I share special updates, tips and inspiration for healthy living https://www.facebook.com/healthytude. You can also follow me on Instagram https://instagram.com/healthytude. And make sure you’ve signed-up for my Newsletter here!

 

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