Karyn Bonett - Nutritional Health Coach

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Karyn Bonett - Nutritional Health Coach

Helping you find a healthier path, one step at a time. Detoxes and diets are dead ends when it comes to making real changes in your wellness.
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I understand that getting healthy is a multifaceted and at times difficult journey which is likely to present physical, mental and behavioural challenges. I’m here to offer support around your nutritional and lifestyle habits and share my resources and experiences to help you overcome and understand these obstacles. My nutritional journey began with a desire to create and provide a healthy balance

d lifestyle for my family. I left a career in finance to focus on bringing up two small kids, which allowed me the time to explore my ongoing passion in understanding health and how to apply it to my family. As my interest and knowledge grew, I became the go to person among friends for nutritious, but tasty recipes and realistic tips on how to get healthier. As the pandemic slowed everything down, I grabbed the opportunity and read a course in Holistic Nutrition & Health Coaching, qualifying as a Nutritional Health Coach a year later, founding . I am now extending what I’ve been doing all these years for myself, my family and friends, to clients who are seeking to achieve their healthy lifestyle goals in a balanced way and to work on sustaining that balance throughout their lives. I will help you understand certain medical diagnosis, provide guidance and support for various areas of nutrition, including but not limited to: micro and macronutrients and the roles they play in the body, digestion, hydration, metabolism, energy levels, fat loss, muscle gain and good gut habits. Together we will establish tools and tips which really do work and will lead you down your own nutritional journey, learning about store cupboard staples, healthy recipes, pantry planning, intelligent exercise and much more. When I’m not cooking, developing recipes or exploring food, and learning more about practical philosophy, you’ll find me either outdoors or exercising, and of course spending quality time with family and friends. SERVICES
I can offer support for certain conditions such as food intolerances, high cholesterol levels, weight gain, menopause and other hormonal issues, stress and other gut issues which can all be greatly helped though diet and lifestyle changes. I also offer support for wanting to change your eating habits even if you do not have evident health issues, but are looking for a general lifestyle improvement.

15/09/2023

How wonderful it feels to be addicted to something that enhances your present and also your future life.

Addiction is defined as the need or strong desire to do or to have something, or a very strong liking for something.

This ‘positive obsession’ can come in many forms but exercise, specifically strength training, is something that is essential if we want to maintain muscle mass, bone mass, strength and a healthy metabolism.

Studies show that muscle mass decreases approximately 3–8% per decade after age 30 and the rate of decline is even higher after age 60.

The decrease in muscle mass is accompanied by a progressive increase in fat mass and as a result changes in body composition. This is especially true for women as they move into menopause.

Let’s not take activities like walking, shopping, dressing, cleaning etc for granted. Let’s do something today to support our future bodies so that we can maintain our independence for as long as possible.

DM me if you are interested in embarking on a healthy lifestyle.

07/09/2023

I was away a few weeks ago and one thing that was really prevalent in the area we were staying in was how active everyone was, including the elderly, and how easy it was for them to be that way because everything around them was built to support an active lifestyle.
It reinforced my belief on the importance of keeping our bodies strong and has strengthened my determination and will to persevere in maintaining an active lifestyle and to keep making it a priority.
Not only does this help extend our independence, it also gives us the freedom to keep doing what we enjoy for longer.
We are not invincible and aging is inevitable, but we do have the power to keep our strength and to delay our physical aging and it’s never too late to start.
We only get one body and it needs to last us a lifetime …So let’s do something today that our future body will thank us for…. 🏋️‍♂️💪🏻🏃‍♀️🧘🏼‍♀️🤸‍♂️🤗

02/09/2023

People with good nature connectedness tend to be happier.

Our increasing reliance on technology means that many of us are spending even less time outdoors

There’s lots of evidence showing that spending time outdoors and in nature is not only beneficial to our mental and physical wellbeing, but that it also generates many positive emotions

Not only can it reduce anxiety levels, but it can also increase feelings of calmness, joy and creativity.

I find that being out and about in nature and connecting with it, not only helps me stay physically and mentally healthy, but taking the time to be mindful of mother nature’s beauty helps ground me and instills a sense of gratitude.

21/08/2023

One way of making salads less ‘boring’ is by changing the leaves, protein and added veg and other add-ons.
I normally use kale as base and then add spinach or rocket leaves. Sometimes I add chicory or red cabbage for colour. Micro greens also add a nice touch and give the salad a nutrient boost.
Today I added canned sardines as the main protein source, but I also included quinoa and edamame beans and some black rice to bulk it up( all were prepped yesterday to make things easier today). .
Other good add-ins are chickpeas,lentils and beans. Top with nuts and or seeds for an extra crunch and some kimchi or sauerkraut for gut health.

SARDINES
Sardines are a great source of vitamin B12 and calcium. This combination makes sardines a good choice for women especially during peri menopause and menopause.

20/07/2023

Makes 6 servings

🛒
👉🏻230g plain Greek Yogurt
👉🏻120ml almond Milk
👉🏻45g raw jarrah honey .com.mt
👉🏻15g Chia Seeds .mt
👉🏻50g strawberries (chopped into small pieces)
👉🏻1 Peach (chopped into small pieces)
👉🏻55 g Pineapple or mango (chopped into small pieces)
👉🏻Granola (optional)

Method
1. In a medium sized mixing bowl, combine the yogurt, almond milk*, honey, and chia seeds. Mix well.
Fill popsicle moulds about 1/4 of the way with the yogurt mixture then drop in the fruit. 2. Spoon more of the yogurt mixture in to cover the fruit. To burst any air-pockets in your popsicles, press down on the mixture with a spoon.
3. Sprinkle the granola into the moulds to cover the yogurt and fruit, and press down with a spoon so that it gets incorporated with the yogurt mixture.
4. Freeze for at least 5 hours. 5. When you're ready to eat, leave on the counter for 10 minutes before removing from moulds, so they will slide out effortlessly. Enjoy! 🍭

* ❣️notes
👉🏻use any fruits you like. I used peaches and blueberries.
👉🏻substitute half or all of the almond/plant milk of choice, for coconut water for an electrolyte boost 💦

#

17/07/2023

Here’s a quick crunchy carrot salad which can be used as a side with fish or meat or mixed into a leafy green salad… enjoy 😋

🛒
👉🏻3-4 large carrots
👉🏻2 tbsp toasted sesame oil
👉🏻1 tbsp tamari
👉🏻1 tbsp apple cider vinegar or rice vinegar
👉🏻1 tsp maple syrup
👉🏻Juice of half a lime
👉🏻Black sesame seeds
👉🏻Fresh coriander

METHOD
1. Peel and then slice the carrots using a box grater or the peeler itself
2. Place the carrots to a bowl and add the rest of the ingredients.
3. Mix well and enjoy

🥕Carrots are highly nutritious and they are a particularly good source of beta carotene, fiber, vitamin K1 and antioxidants.

Orange carrots get their bright color from beta carotene, an antioxidant that your body converts into vitamin A.

Lycopene is a pigment that gives carrots their colour. This compound is a strong antioxidant that can protect our skin from damage caused by overexposure to the sun.

19/06/2023

Chocolate Almond protein balls

250 g dates, pitted
70 grams almonds
80 g almond butter
30 g chocolate protein powder
20 grams of cocoa

Method
1. Place the almonds in a food processor and chop
2. Add the dates, almond butter, protein powder and cocoa into bowl and mix.
3. Use a tablespoon measure to form 18 balls. Store in the fridge.

method:

1.Weigh the ingredients into the mixing bowl and chop 15 sec/speed 6.
2. Use a tablespoon measure to form 18 balls. Store in the fridge.

15/06/2023

Slow, consistent over many months
My goal was never what you’re seeing in the image above, that came as an additional benefit over the years..
I have been relatively active for over 20 years now and while my initial goal was never strength, over the past years I have made a conscious commitment to look after my body in a different way, that not only serves me for the here and now, but that will also hopefully benefit me in the future.
I train mainly for my mental and physical health, for a strong body, a healthy heart and hopefully functional independence in the future. It’s a plan, a lifetime commitment, a way of life.
Looking after our bodies is an investment in our future. We invest our money for the future, our bodies need investment too…. and are so much more than they seem and the benefits are immeasurable.
My health journey began around 27 years ago. Healthy habits aren’t developed overnight, neither do life changing results. If it were that easy, the earth would be full of fit healthy humans, but the reality is sadly rather the opposite.
Big things start from the aggregate of small moves and it’s the small changes that have the biggest . It takes and , but the rewards are definately worth it and no fad diet or 21 day challenge is going to get you there. It’s a
I am not always motivated to train and eat well, but I believe in eating well consistently 80% of the time and then eating what I feel like the rest of the time.
I don’t perform at 100% every time I train and there are days when I drag my feet and question my motives, but in the end I always feel better and any bad workout beats no workout at all..consistency vs perfection.
If you need a bit of push in the right direction, get in touch and I promise you won’t look back 💜

📸 credit Kristen Borg who has been guiding me on building strength over the past 3 years 😍

02/06/2023

Such an interesting topic. So glad to have enrolled myself in this course Institute for Integrative Nutrition - It has given me more tools that I can use to help improve the wellbeing of others

30/04/2023

Not the sunniest of mornings today but I was determined to have my first swim of the year.

I love swimming straight after my runs when possible. I find it boosts my energy any any soreness I feel throughout my run generally disappears.

Getting into the sea after long exercise bears many advantages

It is thought that the main reason for the feeling of fatigue lies in the body heat, so cooling down in the water for 5 – 10 minutes allows your muscles to relax and recover after a long run or a challenging gym session.

Studies also show that exposure to cold water stimulates the release of endorphins. This means that swimming in cold water, will not only help your body and muscles recover, but the additional endorphin rush from the cold will help make you feel good, positive and energized.

Will definitely be taking advantage of living on an island to jump into the sea more often for a post exercise swim

27/04/2023

Some might find this vegetable bland and uninspiring, but there’s so much more to it….

👉🏻Cauliflower is related to brussels sprouts, broccoli and kale

👉🏻The stems and leaves are edible. Cut down on food waste and save them to make delicious broth

👉🏻They’re an excellent source of fibre, vitamin C, vitamin K, folate, and vitamin B6

💫 cauliflower is super packed with nutrient and antioxidant powers that aid the body in so many ways. This pale looking vegetable is gaining popularity as its delicate flavour makes it very versatile as it can absorb and take on many different flavours.

I love adding spice to it, then roasting it and serving it as a side with most mains, but also tossed in a salad. Try it 👇🏻

🛒
👉🏻2 tsp ground cumin
👉🏻2 tsp ground coriander
👉🏻1 tsp ground fennel
👉🏻1 ½ tsp paprika
👉🏻½ - 1 tsp chilli powder, to taste
👉🏻salt and pepper, to taste
👉🏻1500g cauliflower, broken into bite-sized florets
👉🏻2 - 3 tbsp extra virgin olive oil
👉🏻1 tbsp lemon juice
👉🏻Handful of choppef fresh mint leaves
👉🏻60 g shelled pistachios, roughly chopped (optional)
👉🏻Pomegranate seeds (optional)

Minted yoghurt
1 garlic clove (crushed)
2 sprigs fresh mint, leaves only
200 g natural yoghurt
1 tbsp lemon juice
1 tsp honey

Method
1. Preheat oven to 200°C. Line a baking with baking paper and set aside.
2. Separate the cauliflower into bitesize florets and place in a bowl
3. Mix the spices in a small bowl and then add them to the cauliflower with the oil and toss to coat.
4. Transfer onto prepared baking tray and roast for 30-40 minutes (200°C), until browned and tender. Set aside to cool slightly.
5. Once cooled, place a serving bowl, add the lemon juice and mint, then toss to combine.

❣️Optional toppings - roasted pistachios and pomegranate

Minted yogurt dressing
Combine the ingredients in a small bowl and drizzle over the cauliflower

Do let me know if you try and like this 💜

03/04/2023

Difficult to capture the creamy texture of this dessert in a picture, so you’re going to have to take my word for it 😜 …try it…you won’t be disappointed 💜

🛒
150g dark chocolate (70%minimum)
300g silken tofu (soft)
1 -2 tbsp maple syrup (I used 10ml)

👩‍🍳
1. Melt the chocolate in a pot
2. Add the melted chocolate and the rest of the ingredients to a blender and blend until everything is mixed well.
3. Scoop into 4 jars and refrigerate for a minimum of 30min.
4. Eat as is or add your favorite toppings and enjoy 😋

❣️for an extra protein boost you might like to add a couple of table spoons of powdered peanut butter to the mix before blending. I haven’t tried it but I will next time round 😎

13/02/2023

These beauties are incredibly tasty and make a great on-the-go snack at any time of day.

These nutrient dense bites contain natural sugars and are packed with healthy polyunsaturated and monounsaturated fats, as well as protein and fiber. This combo not only helps keep our blood sugars stable, but also keeps us satiated for much longer than store bought processed snacks….

Blood sugar can have a massive impact on our . An essential step to take when working towards balancing hormones is to keep our blood sugars stable.

Prep time⏱️15min (thermomix)

𝙸𝙽𝙶𝚁𝙴𝙳𝙸𝙴𝙽𝚃𝚂
120g unsalted Mixed Nuts (i used cashews and pecans)
25g Goji Berries
Dried fruit - I used approx. 8 medjooli dates and 6 un-sulphured dried Apricots
200g ground almonds
3 Eggs
60g Honey
30g Water
1 tablespoon Chia seeds
100g mixed seeds(I used flax, sunflower and pumpkin)

𝙼𝙴𝚃𝙷𝙾𝙳�1. Line a rectangular brownie dish with Baking paper

2. Add the mixed Nuts, dried fruit and Goji berries to your kitchen aid and chop (thermomix TURBO setting / 2 seconds/ x2-3 times (until desired consistency) - Transfer into separate bowl)

3. Add 200g ground Almonds, Eggs, Honey and Water to your mixer and mix until combined (thermomix mix for 5 seconds, speed 4) - Scrape down sides and bottom of bowl

6. Add to the mix the reserved chopped ingredients from earlier plus add all the other remaining ingredients and mix until well combined (thermomix 20 seconds - reverse speed 4)

8. Place mixture into the prepared baking dish and using a spatula or a spoon, push down spreading evenly into the dish.

9.Cook at 160 DEGREES/fan forced for around 20min or until starts to get golden on the top. Do not overcook it as it will become dry.

9. Once cooled, cut into 18 or more squares depending on the size you want them - store in the fridge and enjoy throughout the week 💜

DM me should you wish to embark on a healthier path

#

31/01/2023

.....Been getting lots of questions about adding egg to my porridge. I started adding it after seeing a tip on a story shared by

Initially I thought it was odd and was hesitant to even try adding egg to my porridge. But I did and I don’t regret it. It’s now become part of the recipe.

H̳o̳w̳ t̳o̳ a̳d̳d̳ i̳t̳👇🏻
Once your porridge is cooked, remove the pot from the fire and add a properly whisked egg to the porridge, stirring slowly. Once it’s been incorporated, place the pot back on the fire on a very low heat and continue stirring slowly for and other minute or so. Pour the porridge into your bowl and top with your Favourite toppings.

W̳h̳y̳ a̳d̳d̳i̳n̳g̳ e̳g̳g̳ i̳s̳ a̳ g̳o̳o̳d̳ i̳d̳e̳a̳👇🏻

Adding egg makes the meal more balanced and complete. Oats are high in carbohydrates and eggs contain fats and protein which slow the digestion of glucose and help stabilize blood sugar.

Blood sugar spikes and dips are not good for adrenal health and can lead to lack of energy, that makes it harder to eat healthy. Avoid eating carbohydrates alone and eat them with protein and healthy fats even when snacking.

Get in touch if you’d like some assistance with cleaning up your diet and continuing on a healthier path for life 💜

15/12/2022

Another year is almost over!

Thank you for supporting me! I have learnt so much and I hope to continue to learn more and pass on additional knowledge and inspiration.

🎁If you’d like to give your loved one the push they need to get onto that healthier path, or would like to start your own health journey, get in touch for information about the various packages and gift vouchers that I offer.

❣️In the meantime, enjoy the holiday season without the guilt and overindulgence. watch your portions, skip the extras and be more active. And especially don’t beat yourself up for indulging…Life’s too short…and tomorrow’s another day😉

03/12/2022

Hey there, it’s been a while I know but life sometimes gets in the way.

Now that winter is round the corner and the days are getting colder, I wanted to share this absolutely comforting hot chocolate recipe which I am hoping will replace my early morning coffee or become my afternoon pick me up….

I’m calling it hug in a mug as it truly feels like a big cuddle 🤗

I think you’re going to love it… let me know in the comment section below …

It is a very versatile recipe so feel free to add/swap nut butters and replace the milk for water or omit the chocolate block if you’re cutting down on calories ( I do suggest you try the recipe first)

This drink contains good fats, is high in protein and fibre, so it’s perfect on those peckish afternoons as it is very filling and will be just enough to get you through to supper . You can also have it cold with milk and without the chocolate in the summer 😃

Here’s what you’ll need 🛒
200 ml warm, sugar free almond milk or boiling water
10g of 70% chocolate or higher
1 tbsp nut butter (I used hazelnut)
1 tbsp raw cacao powder
1/2 medjooli date
Optional: spices (pinch cinnamon, cardamom), collagen powder

Method👇🏻
Warm up the milk or boil the water and add to a blender with all the other ingredients. Blend until smooth and enjoy🤤

If you have any questions or would like me to assist you with a specific goal or lifestyle adjustment, DM me so we can set up a free call. It would be my absolute pleasure to share my knowledge

𝘼𝙣𝙙 𝙖𝙨 𝙖𝙡𝙬𝙖𝙮𝙨, 𝙀𝘼𝙏 𝘽𝙀𝙏𝙏𝙀𝙍, 𝙉𝙊𝙏 𝙇𝙀𝙎𝙎 💜

Have a lovely weekend!

27/11/2022

𝔾𝔽 ℂℍ𝕆ℂ ℂℍ𝕀ℙ 𝔹𝔸ℕ𝔸ℕ𝔸 𝔹ℝ𝔼𝔸𝔻
(𝓂𝒶𝓀ℯ𝓈 𝒶𝓅𝓅ℯℴ𝓍12 𝓈𝓁𝒾𝒸ℯ𝓈)

𝒲𝒽𝒶𝓉 𝓎ℴ𝓊'𝓁𝓁 𝓃ℯℯ𝒹 🛒

2 large bananas
4 tbsp olive oil /coconut oil
2-4 tbsp honey (I used 2 tbsp)
2 eggs
2 tbsp almond milk
1 tsp vanilla
200g buckwheat flour
50g oats
1 tsp cinnamon
1.5 tsp baking powder
1/2 tsp bicarb
100g chocolate chips

𝓜𝓮𝓽𝓱𝓸𝓭

1. preheat the oven to 180deg C and line a loaf tin with baking paper
2. Mash the banana in a large bowl
3. Add the honey, vanilla, milk, eggs, oil and whisk
4. Add the flour, oats, cinnamon, baking powder and baking soda and mix to combine. If mixture is too thick add some more milk to loosen it slightly.
5. Stir through the choc chips
6. Pour into the prepared tin and spread evenly.
7. Bake in the oven for 30-35 min
8. Once cooked let it cool for around 15min before removing from the tin
9. Serve warm with or without your favorite nut butter 😋

𝓝𝓸𝓽𝓮
The texture is more like bread than cake especially if you use buckwheat flour. I used buckwheat flour as I like the taste and to add more protein to the cake. Feel free to experiment and substitute with your favorite GF or non GF flour.

ℋ𝒶𝓅𝓅𝓎 𝒷𝒶𝓀𝒾𝓃ℊ

Nutritional info (per slice)
Calories 198g
Protein 4.6g
Fat 8.7g
Fibre 1.6g

12/11/2022

Detox/Hydration smoothie

Makes 2 portions or one large

✅1 frozen banana
✅1 celery stick
✅Handful spinach ( I used frozen)
✅Thumb sized piece of ginger
✅Juice of 1/2 lime
✅Pea, gogi & vanilla protein powder .mt
✅total detox powder .mt
✅ 1 cup coconut water

Benefits 👇🏻👇🏻

🍌🌱Banana and celery both contain decent levels of potassium which helps the body maintain normal levels of fluid inside our cells.

🌿Ginger contains powerful compounds that help inhibit inflammation and protect against cellular damage…This may help support liver health. Ginger can also help with nausea caused by consuming too much food

🍋 Limes are high in vitamin C and antioxidants

🌱Spinach adds an interesting colour but is also rich in antioxidants

🥥 coconut water for hydration as it contains natural electrolytes. It also contains high levels of potassium.

Purasana total detox supports the body’s natural detox process and adds an additional mineral and vitamin boost - visit .com.mt and add KARYN5%OFF at checkout

Happy blending 🤩

07/11/2022

I put this bowl together in no time by combining two prepped breakfast recipes that I made over the weekend; a chocolate chia pudding and overnight oats. No one seemed keen on any so I put them together, added some Greek yogurt, jarrah honey .com.mt and whatever fruit I had left. I also added some sour cherries 🍒

🍒 isn’t something you come across easily and maybe not an ingredient most are familiar with. However their lack of publicity doesn’t mean that they shouldn’t be up there with the rest of the marketed ‘superfoods’.

What makes these raisin-like fruits so special👇🏻
🎖️packed with vitamin C
🎖️low GI
🎖️can lesson joint pain
🎖️high in antioxidants
🎖️anti-inflammatory
🎖️can prevent the occurrence of blood cloths
🎖️can lower risk of gout flares
🎖️evidence suggests that sour cherries can exert cardioprotective effects due to high levels of pectin

Eat them as a with some nuts or add them to your for a nutritional and zingy taste 😋

A healthy outside starts from the inside 💜

19/10/2022

using leftovers and

My leftovers consisted of pumpkin soup, but eating just that would not have been a and I would have been left hungry and craving sugar in an hour or so, especially after a tough training session this morning.

I needed & (sardines) to add to my soup ( ) and this trio created a healthy balanced meal. To this I added some micro greens and sauerkraut to boost my .

are an excellent source of vitamin D, calcium and omega 3, amongst other things.

Apart from adding colour to my plate, the added a nutritional boost of vitamins, including some vitamin k, vitamin C and iron to mention a few.

This was a healthy satisfying lunch made with minimal effort and containing foods that I generally always have in my fridge or pantry

28/09/2022

𝚂𝚙𝚒𝚌𝚎𝚍 𝚙𝚞𝚖𝚙𝚔𝚒𝚗 𝚜𝚘𝚞𝚙🎃

𝒲𝒽𝒶𝓉 𝓎ℴ𝓊'𝓁𝓁 𝓃ℯℯ𝒹 🛒

500-600g pumpkin
1 onion
4 cloves garlic
1/4 tsp ground cinnamon
1/4 tsp ground nutmeg
Pinch of ground cloves
Pinch cayenne pepper
Salt and pepper
500ml vegetable stock/broth
1/4 cup coconut milk/cream
1 tbsp maple syrup or honey

𝓜𝓮𝓽𝓱𝓸𝓭👇🏻

1. Preheat oven to 220 degrees Celsius and line a baking tray with parchment paper.
2. Slice the pumpkin, drizzle with some olive oil and roast for 35 minutes or longer, until soft. Set aside to cool for a few minutes.
3. While the pumpkin is in the oven, cook the onion and garlic in some olive oil or water until the onion is translucent.
4. Add the pumpkin, spices, broth/stock and season with some salt and pepper.
5. Bring the pot to a boil, then reduce heat and simmer for about 15 minutes, to give the flavors time to combine.
6. Once the cooking is done, stir in the coconut milk and sweetener and blend.
7. Serve and enjoy 💜

Optional toppings 👇🏻
𝑪𝒉𝒐𝒑𝒑𝒆𝒅 𝒄𝒐𝒓𝒓𝒊𝒂𝒏𝒅𝒆𝒓
🌟𝑺𝒑𝒓𝒐𝒖𝒕𝒔
𝑻𝒐𝒂𝒔𝒕𝒆𝒅 𝒔𝒆𝒆𝒅𝒔

🌟 mung bean sprouts provide some plant protein to the dish. These tiny drops are high in antioxidants and also contain decent amounts of folate, vitamin C, iron and calcium. They are also a good source of insoluble fibre, which aids digestion 💪🏻

24/09/2022

can be a great day to experiment and try something new for breakfast. This took just a few minutes to put together with only

👉🏻1 cup frozen or mix cherries and as I did
👉🏻1
👉🏻2-3 tbsp plant milk / or water
👉🏻1 tbsp protein powder or nut butter

Blend the above and top with fruit, nuts and seeds

ℋ𝒶𝓅𝓅𝓎 𝓈𝒶𝓉𝓊𝓇𝒹𝒶𝓎 💜

14/09/2022

Fruits are complex carbs that are relatively low in calories. They contain good amounts of fiber which helps slow your body’s absorption of their sugars, giving you a steady source of energy. Along with dietary fiber, fruit is also a rich source of vitamins and minerals.

👉🏻Pair fruit with protein for a complete meal 😋

09/09/2022

Summer is nearly over and autumn will be with us in no time. Although I’m looking forward to some warm autumn foods, it’s always so hard to break away from those long summer days.

Autumn is a good time to restore our gut microbiome especially if we’ve had a boozy summer. Unfortunately alcohol is poison to our bodies and certainly not the best thing for our gut, where 70% of our immune cells reside, since it kills off our good bacteria.

If you’ve had one of those boozy summers, here are S̳O̳M̳E̳ tips on what you can do/eat to help restore your gut microbiome…

✅increase your water intake.
👉🏻This will help flush out toxins
✅prioritize your sleep
👉🏻 When we don't get enough sleep, our hormones can become unbalanced, and the stress hormone cortisol can rise effecting your gut microbes
✅reduce or completely cut out ultra processed foods
👉🏻these foods increase bad gut microbes
✅reduce or cut out sugars/refined carbohydrates
👉🏻sugar feeds the bad bacteria that colonizes your gut.
✅eat dense fibrous veggies (prebiotics)
👉🏻 healthy bacteria thrives off of dense, fibrous leafy greens and other low-sugar vegetables. Eating less sugar and more veggies can help the gut healing process.
✅ increase your intake of probiotics.
👉🏻You can do this by eating 2-3 servings of fermented foods daily. These include sauerkraut, kimchi, kombucha, Keffir, probiotic yogurts etc.. these will also help restore your stomach acid levels, which is important for healthy digestion

⚠️ vegetables serve as food for healthy bacteria, they play the role of P̳R̳E̳B̳I̳O̳T̳I̳C̳S̳. Prebiotics are fuel for healthy bacteria to consume.

The bacteria themselves are referred to as P̳R̳O̳B̳I̳O̳T̳O̳C̳S̳. Therefore including both probiotic foods (good bacteria) and prebiotic foods (bacteria food) can help to recolonize your gut flora.

If you’re interested in learning more about building a healthy lifestyle and restoring your health just drop me a message and I will be more than happy to assist you 💜

13/08/2022

Everything in this place is built in a respectful way towards the environment - when we harm nature, we harm ourselves. Nature is not secondary to our health. Without it we can never be truly happy and healthy. It effects every part ouf our life. From
our food to our physical and mental health.

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http://www.yournutritionaljourney.com/

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This is where my jog took me this morning. No better place to train for hills than the roads leading up to this medieval city #mdina 👉🏻 changing location is a key motivator for me...what motivates you to train? #fridaymotivation#madeitdespitetheweather#findyourmotivation#takeaction#justdoit#healthmatters#fitnessmatters#healthylifestyletips

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This morning we spoke about the importance of cultivating healthy habits in terms of fitness, mindset and nutrition and how each of these in their own way contribute to business success.

Huge thanks to Karyn Karyn Bonett - Nutritional Health Coach , Angele Active Spirit by Angele and Katrina Mdina International Ltd for sharing such valuable advice. 👏🏼👏🏼

Really appreciated the authenticity of the session. Thank you all for joining and for getting involved in the discussion as well.

I think it’s safe to say we’re all coming away with ideas to implement and the comfort of knowing that we all struggle sometimes and are trying to do the best that we can.

Feeling inspired to move forward and create small manageable changes - how about you? 🤔😋🙌🏼

September - that’s a wrap!
Sign up to our newsletter here > https://mailchi.mp/e159c4801f4f/news-updates - we’ll be releasing our program oh so soon! 💛

As we begin our journey through 2021, we approached a few more of our members to ask them what their 𝙒𝙊𝙍𝘿 for the year is.

Proudly presenting 3 fabulous business owners and their choice of word ...

🔸Becky Kamsky from Little Isle Studio with 𝘾𝙤𝙣𝙨𝙞𝙨𝙩𝙚𝙣𝙘𝙮
🔸Marisabelle Bonnici from RoadtoBelle Themaltaflorist with 𝙄𝙣𝙩𝙪𝙞𝙩𝙞𝙤𝙣
🔸 Karyn Bonett from Karyn Bonett - Nutritional Health Coach with 𝙈𝙤𝙢𝙚𝙣𝙩𝙪𝙢

What word do YOU choose? Comment below 👇🏼

Our word for the year is 𝘾𝙤𝙢𝙢𝙪𝙣𝙞𝙩𝙮 💕

Want to join kick-ass women like these? Head to https://www.shemalta.com/online-membership/ or DM with questions!

Very excited about this 👏🏼👏🏼👏🏼