Author Archives for Liliz

Trust your Gut!

You have probably already been told to trust your gut when facing a decision; or you’ve had a gut feeling about something. Any idea why? I’ll tell you. It turns out that the gut is our second brain; it’s called the the enteric nervous system (and it actually contains more neurotransmitters than our actual brain). It therefore needs to be healthy and happy for you to be as well.

What is the gut exactly, and why does it need to be healthy?

The gut is the long tube that starts at the mouth, travels through the stomach, the small intestine, the colon, and ends in the rectum; it’s the gastrointestinal tract or digestive system. 

Funny story, nearly 70% of the immune system is located in the gut; and the bacteria living in it are our first line of defence against the outside world. Bacteria in the gut, you ask? Absolutely! There is a whole ecosystem of thousands of different species living in there; it’s called the gut microbiome. It’s made of good bacteria (Lactobacillus or Bifidobacteria for example) and bad ones (yeasts, parasites, and fungus).  Continue reading

The Healthy and Nutritious Pancakes (vegan)

Sunday morning pancakes have become a tradition, and I’ve been trying to make them as healthy, soft and light as possible. This recipe is totally guilt-free, as long as you go easy on the jam and the syrup. Have them with some fresh fruits and a drizzle of honey;  and if you prefer savoury toppings, why not some avocado.

Mind you that this recipe is vegan but not gluten free as I used spelt flour.

Ingredients (for about 3 pancakes)

  • Spelt flour or oat flour, 60g
  • Non-dairy milk, 120ml (I used unsweetened almond milk)
  • Chia seeds, 1 full teaspoon
  • Baking powder, 1 full teaspoon 
  • Pinch of salt

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Five good reasons to go vegetarian or reduce your meat consumption. 

As a future Health Coach, I don’t advocate any specific diet, for the simple reasons that Diets don’t work and there is no such thing as one-diet-fits-all. We are all unique individuals with different needs, body types, lifestyles, etc. Some need meat, others don’t; it’s called bio-individuality, one person’s food is another person’s poison. You know what’s best for you, but maybe you can make the right choice with some information in hands.

In this article I will therefore discuss the benefits of a vegetarian diet and also what you can do if you don’t really feel like eliminating meat from your diet…yet.

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The super protein peanut & oat cookies

Are you looking for an easy and healthy cookie recipe? You got it! This recipe for rolled oats, peanuts, sesame seeds and linseeds cookies is packed with protein (see below for more details), it’s gluten free, egg free and refined sugar free.

When you think about it, baking your own cookies actually brings several benefits:

  • No refined sugar (not in my recipes at least)
  • No artificial ingredients
  • Perfect for food allergies and food intolerance (you decide what goes and doesn’t go in them)
  • No packaging (no plastic, no container, etc.)
  • Money savings
  • Better for your waistline (again, you in charge!)

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Tips for Healthy & Easy Home-Cooked Meals

IMG_5320.JPGNothing beats a home-cooked and healthy meal shared with loved ones!

As you might have read from a previous post, I’m now studying to become a Health Coach, with the Institute for Integrative Nutrition. I’m learning loads everyday, which I really want to share with you.

Some would think that eating healthy is difficult, time-consuming and expensive, but I beg to differ. If I can put a healthy meal in less than 15 minutes and for little money, so can you. It’s no rocket science.

Here are a few useful tips that you can keep in mind:

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