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Tdc.nutrition Training Day Cafe's in-house nutritionist.

Portion control is the key to a healthy diet 💪🏼 Here’s what your plate should look like daily!🥦 Make most of your meal v...
28/01/2022

Portion control is the key to a healthy diet 💪🏼 Here’s what your plate should look like daily!

🥦 Make most of your meal vegetables (or vegetables + fruits). Aim for color and variety! And remember, potatoes do not count as vegetables. 🙅🏻‍♀️

🍽 1/4 of your plate should include whole grains such as rice, quinoa or oats!

🥗 1/4 of your plate should include PROTEIN such as lean meats, fish, eggs or poultry.

Need help getting started on your health goals for 2022? Talk to a Nutritionist Coach at Training Day Cafe today. 🍽💪🏼

💦 is defined as an essential nutrient because it's required in amounts that exceed the body's ability to produce it. All...
15/03/2021

💦 is defined as an essential nutrient because it's required in amounts that exceed the body's ability to produce it. All biochemical reactions occur in water. It fills the spaces in and between cells and helps form structures of large molecules such as protein and glycogen. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Water is also required for digestion, absorption, transportation, dissolving nutrients, elimination of waste products and thermoregulation. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If the idea of having to drink lots of cups of water a day doesn’t appeal, don’t worry – fluids include fresh water and all other liquids 💦 Fresh water is the best drink because it does not contain energy (kilojoules) and is best for hydrating the body. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Good vibes only ✌🏽🦩__________________________________________
16/11/2020

Good vibes only ✌🏽🦩

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Lemon is one of the most popular and versatile citrus fruit. Its popularity is owed to it’s refreshing flavor and scent ...
29/10/2020

Lemon is one of the most popular and versatile citrus fruit. Its popularity is owed to it’s refreshing flavor and scent making it a popular choice for flavoring many recipes and perfumes.
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Along with its obvious use as a flavor, lemon since long has also been used for its medicinal value. A rich source of vitamin C, 🍋 possess immense health benefits ranging from its antibacterial and antiviral properties to its immune boosting abilities. One of the most common ways to reap the health benefits of lemon is by juicing it. 🍋 juice acts as a digestive and a detoxifying agent and helps in cleaning the liver leading to better digestive health.
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🍋 juice is also an effective way to reduce weight as it increases the body’s metabolic rate. For people looking to use lemon for its weight loss abilities, drinking lemon juice with warm water on an empty stomach every morning can produce amazing results. Along with the weight loss benefits, drinking warm lemon water every morning also has numerous other benefits.
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Add half of a fresh squeezed lemon to 8 ounces of cool, warm or hot water, enjoy the taste and the benefits! SWIPE TO READ MORE AMAZING BENEFITS OF LEMON WATER. __________________________________________

A light and fresh fruit smoothie featuring 🍌, 🥭, 🍊, 🥥 water, ginger, turmeric, bee pollen and maca. This combo is the pe...
20/10/2020

A light and fresh fruit smoothie featuring 🍌, 🥭, 🍊, 🥥 water, ginger, turmeric, bee pollen and maca. This combo is the perfect fall-winter seasonal smoothie. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Ingredients⠀⠀⠀⠀⠀⠀⠀⠀⠀
2 frozen bananas ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Handful fresh or frozen mango⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 medium-small orange, peeled & seeds removed⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 inch fresh turmeric root⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 inch fresh ginger root⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 teaspoon bee pollen + more to taste⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 cup coconut water ⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 tablespoon coconut cream, scooped from a can of chilled full fat coconut milk⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 fresh medjool date, pitted⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 teaspoon maca + more to taste⠀⠀⠀⠀⠀⠀⠀⠀⠀
Blend until smooth and creamy. Taste and adjust consistency by adding more coconut water as you like.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Bee Pollen⠀⠀⠀⠀⠀⠀⠀⠀⠀
Benefits: Bee pollen contains almost all the nutrients that humans need and is the richest source of vitamin in a single food. It works to speed up your metabolism which can promote weight loss and many top athletes swear by it as it’s been proven to stimulate muscle growth and repair after exercise.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Turmeric⠀⠀⠀⠀⠀⠀⠀⠀⠀
Benefits: Tumeric is arguably now considered to be one of the most effective nutritional supplements in the world. The active ingredient in turmeric is curcumin which is a strong antioxidant and has powerful anti-inflammatory effects. __________________________________________⠀⠀⠀⠀⠀⠀⠀⠀⠀

If 2020 has taught us anything, it is that our definition of notions we held dear to our beliefs has changed. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀...
16/10/2020

If 2020 has taught us anything, it is that our definition of notions we held dear to our beliefs has changed. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
a powerful way of changing how we think and feel about ourselves is through reprogramming the subconscious mind, where the majority of our emotional information and memory is stored. When for so long we’ve been telling ourselves that we are the sum of challenges and our wounds, our mental health issues, now we can begin to tell ourselves a new truth, that we are our strength, our beauty, our courage, and our potential⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
we have the power to redefine our sense of self and heal our self-image⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
we can love ourselves for who we are, without thinking our challenges make us inadequate, unworthy or inferior⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
happiness is the new ‘rich’⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
inner peace is the new success⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
health is the new wealth⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
and kindness, is the new cool⠀⠀⠀⠀⠀⠀⠀⠀⠀
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any new journey can use some support. We’re here to help you get started. Let’s chat: [email protected]

the color of productivity? GREEN 🌿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀recent research suggests that the mere presence of plants can boost ...
16/10/2020

the color of productivity? GREEN 🌿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
recent research suggests that the mere presence of plants can boost your attention span⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
in a study published in the Journal of Environmental Psychology, researchers show that the mere presence of plants boosts one’s ability to maintain attention⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
as humans spend more of their lives in front of screens, scientists have devoted more attention to the effects these artificial environments have on the mind. Sometimes, this new study suggests, it may be possible to reap benefits with simple changes in decorating strategy⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
scientists have shown that exposure to naturalistic environments, such as those with much foliage, has regenerative effects for directed attention.

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