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Julie Gledhill, NNCP

~Menopause Nutrition Consultant~

Mell -O-Pause Nutrition

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Mell-O Meals: 30 Plant-Based Protein Recipes
PriceC$10.00
NEW

Rise & Thrive 14 Day Protein Boost
PriceC$15.00
NEW

Refresh And Renew Meal plan-including 27 recipes
PriceC$23.00
Free

Balance & Bliss Smoothie Recipe Bundle-7 Recipes
PriceC$0.00

👋Hey there, I’m Julie—your go-to Nutrition Consultant & Menopause Nutrition Coach!

💃I help women over 40 (yep, just like me!) feel less “WTF is going on with my body?” and more “Okay, I’ve got this.”
💃My mission? To help you ditch the confusion and support your hormones through perimenopause and beyond—so you can feel more like you again.
💃Why am I so passionate about this stuff? Because I’m living it. As a mom, business owner, and woman navigating the wild ride of midlife hormones, I get it. One minute you’re crushing your to-do list, and the next you’re wondering why you cried at a commercial and haven’t slept in a week. (Been there.)
💃I hit that point too—tired, overwhelmed, and stuck in a loop of “what worked before isn’t working anymore.” Once I started digging into the WHY behind my symptoms and learned how to actually fuel my body (instead of fighting it), everything changed.
💃Now, I’m here to help you reconnect with your body, feel confident in your food choices, and make this transition a whole lot easier—with zero diet culture nonsense.
💃This is your new chapter—and it can feel pretty amazing. Let’s thrive through it together. 💥

It’s your time to THRIVE (and yes, feel like a badass while doing it). 💛
#mellopausenutrition

#Perimenopause #menopause #nutritionist #perimenopausesupport #menopausenutritioncoach #hormonehealthmatters #thriveover40 #eattothrive #powerthroughperimenopause

👋Hey there, I’m Julie—your go-to Nutrition Consultant & Menopause Nutrition Coach!

💃I help women over 40 (yep, just like me!) feel less “WTF is going on with my body?” and more “Okay, I’ve got this.”
💃My mission? To help you ditch the confusion and support your hormones through perimenopause and beyond—so you can feel more like you again.
💃Why am I so passionate about this stuff? Because I’m living it. As a mom, business owner, and woman navigating the wild ride of midlife hormones, I get it. One minute you’re crushing your to-do list, and the next you’re wondering why you cried at a commercial and haven’t slept in a week. (Been there.)
💃I hit that point too—tired, overwhelmed, and stuck in a loop of “what worked before isn’t working anymore.” Once I started digging into the WHY behind my symptoms and learned how to actually fuel my body (instead of fighting it), everything changed.
💃Now, I’m here to help you reconnect with your body, feel confident in your food choices, and make this transition a whole lot easier—with zero diet culture nonsense.
💃This is your new chapter—and it can feel pretty amazing. Let’s thrive through it together. 💥

It’s your time to THRIVE (and yes, feel like a badass while doing it). 💛
#mellopausenutrition

#Perimenopause #menopause #nutritionist #perimenopausesupport #menopausenutritioncoach #hormonehealthmatters #thriveover40 #eattothrive #powerthroughperimenopause

Start at your own pace...or grab a friend and get boosted together 💥

FOR ONLY $15 🤩

💪 14-Day Protein Boost Challenge
For Peri-menopause and Beyond

💥 This gentle, no-stress challenge is designed to help you gradually increase your protein intake—without restricting, or flipping your life upside down.

💥Over 14 days, you’ll learn how to easily boost protein at every meal, with simple swaps, smart tips, and tasty recipes that support your energy, mood, metabolism, and muscle health during midlife.

💥Perfect for women navigating hormone changes, this challenge gives you:
✨ A flexible, doable approach to eating more protein
✨ Daily tips and tricks to make it feel effortless
✨ Easy, satisfying recipes you’ll actually want to repeat.
✨ A way to support your body through peri-menopause and beyond—without the overwhelm
☀️Bonus: you can start whenever you want.

💪 Challenge structure: Gradual add ins
🍳 Days 1-5: Add 30g protein to breakfast.
🥙 Days 6-10: Maintain breakfast, add 30g protein to lunch.
🍲 Days 11-14: Ensure 30g protein at dinner for all meals to be protein-rich.

♥️Includes recipes, healthy swaps, tips and tricks on how to boost your protein intakes gradually.
No extremes. Just small steps that add up to big changes in how you feel.
Head to my “Rise&Thrive Shop on website (link in bio) and Get your boost today.

https://www.mell-o-pausenutrition.com/category/all-products
#mellopausenutrition

#bodyboost #hormone #hormonehealth #perimenopausehealth #perimenopausenutrition #menopause #protein #moreenergy #proteinrecipes #bloodsugarbalance

Start at your own pace...or grab a friend and get boosted together 💥

FOR ONLY $15 🤩

💪 14-Day Protein Boost Challenge
For Peri-menopause and Beyond

💥 This gentle, no-stress challenge is designed to help you gradually increase your protein intake—without restricting, or flipping your life upside down.

💥Over 14 days, you’ll learn how to easily boost protein at every meal, with simple swaps, smart tips, and tasty recipes that support your energy, mood, metabolism, and muscle health during midlife.

💥Perfect for women navigating hormone changes, this challenge gives you:
✨ A flexible, doable approach to eating more protein
✨ Daily tips and tricks to make it feel effortless
✨ Easy, satisfying recipes you’ll actually want to repeat.
✨ A way to support your body through peri-menopause and beyond—without the overwhelm
☀️Bonus: you can start whenever you want.

💪 Challenge structure: Gradual add ins
🍳 Days 1-5: Add 30g protein to breakfast.
🥙 Days 6-10: Maintain breakfast, add 30g protein to lunch.
🍲 Days 11-14: Ensure 30g protein at dinner for all meals to be protein-rich.

♥️Includes recipes, healthy swaps, tips and tricks on how to boost your protein intakes gradually.
No extremes. Just small steps that add up to big changes in how you feel.
Head to my “Rise&Thrive Shop on website (link in bio) and Get your boost today.

https://www.mell-o-pausenutrition.com/category/all-products
#mellopausenutrition

#bodyboost #hormone #hormonehealth #perimenopausehealth #perimenopausenutrition #menopause #protein #moreenergy #proteinrecipes #bloodsugarbalance

🙃Feeling like peri-menopause has turned your plate (and brain) upside down ?
🤯You’re googling every symptom..bouncing between what to eat, when to eat, how much to eat!?
😒if you’re overwhelmed by the food rules (I don’t like rules😉), tired of chasing every trend, and just want real answers that Actually make sense again?!
✨you’ve landed in the right place..let’s simplify it..”It’s Your Time To Thrive”

♥️Check out my website and book a free Clarity Call today (link in bio)
#mellopausenutrition

#perimenopausehealth #perimenopausesupport #perimenopausenutrition #perimenopausenutritionist #nofoodrules #nodiet #midlifewellness #hormonehealth #balancedeating #menopausenutrition

🙃Feeling like peri-menopause has turned your plate (and brain) upside down ?
🤯You’re googling every symptom..bouncing between what to eat, when to eat, how much to eat!?
😒if you’re overwhelmed by the food rules (I don’t like rules😉), tired of chasing every trend, and just want real answers that Actually make sense again?!
✨you’ve landed in the right place..let’s simplify it..”It’s Your Time To Thrive”

♥️Check out my website and book a free Clarity Call today (link in bio)
#mellopausenutrition

#perimenopausehealth #perimenopausesupport #perimenopausenutrition #perimenopausenutritionist #nofoodrules #nodiet #midlifewellness #hormonehealth #balancedeating #menopausenutrition

✋Hi! I'm here to tell you not to stress about counting your protein intake. No macro-counting necessary—just small, doable changes that make you feel GOOD. 💃

❤ Yes..During peri-menopause, your muscles, hormones, and mood all LOVE a little extra protein power—and no, it doesn’t have to be boring or complicated.

✨ Protein helps:
✔️ Keep you fuller, longer
✔️ Balance blood sugar
✔️ Boost metabolism (and mood!)
✔️ Support your strength + energy as hormones shift

Think smoothies, egg bites, edamame, and easy-prep ideas that actually fit your real life.

✨ Progress, not perfection, friend.
Swipe for my fave meals.

Ready to fuel up without the food rules?
👉 Check out my latest blog (link in bio)for fun, fuss-free protein tips made for real life (and real hunger).
#mellopausenutrition

#perimenopausenutrition #proteinpower #midlifewellness #perimenopausehealth #balancedeating #hormonehealth

✋Hi! I'm here to tell you not to stress about counting your protein intake. No macro-counting necessary—just small, doable changes that make you feel GOOD. 💃

❤ Yes..During peri-menopause, your muscles, hormones, and mood all LOVE a little extra protein power—and no, it doesn’t have to be boring or complicated.

✨ Protein helps:
✔️ Keep you fuller, longer
✔️ Balance blood sugar
✔️ Boost metabolism (and mood!)
✔️ Support your strength + energy as hormones shift

Think smoothies, egg bites, edamame, and easy-prep ideas that actually fit your real life.

✨ Progress, not perfection, friend.
Swipe for my fave meals.

Ready to fuel up without the food rules?
👉 Check out my latest blog (link in bio)for fun, fuss-free protein tips made for real life (and real hunger).
#mellopausenutrition

#perimenopausenutrition #proteinpower #midlifewellness #perimenopausehealth #balancedeating #hormonehealth

Hormonal shifts, stress, sleep, and metabolism all play a role, so it's time to ditch the extreme diets and nourish your way into balance.

Here are some gentle, effective strategies to support your body without the burnout:

🥩 1. Prioritize Protein (Especially at Breakfast):Protein helps balance blood sugar, supports lean muscle, and keeps you full longer. Think: eggs, Greek yogurt, protein smoothies, or leftover dinner (my favourite)!

💧 2. Hydrate Like It’s Your Job:Hormonal shifts can increase dehydration. Start your day with a big glass of water and keep sipping. It helps curb cravings, energize you, and support digestion.

🧠 3. Ditch the “All or Nothing” Thinking:One cookie doesn't ruin anything. One healthy choice can shift everything. Progress over perfection always. Be kind to yourself ❤

😴 4. Protect Your Sleep Like a Queen:Poor sleep = wonky hormones + increased cravings. Stop eating around 2 hours before bed (so your body doesn't have to work while you are trying to sleep), limit screens, and create a calming bedtime routine.

🏃‍♀️ 5. Move Joyfully (and Regularly):Walking, dancing, strength training—it doesn’t have to be intense. Aim for consistency over intensity. Think: “move to feel good," not to punish your body.

🥗 6. Build Balanced Plates, Not Boring Ones:Each meal = protein + fiber-rich carbs + healthy fats. This combo keeps energy steady and cravings at bay—no deprivation required.

🧘 7. Manage Stress, Don’t Just Power Through:Chronic stress = cortisol spikes = more belly fat and sugar cravings. Make time for breathing, journaling, or whatever brings you back to you.

💬 Reminder: Your body isn’t broken—it’s shifting. And with the right support, it can thrive. Weight loss doesn’t have to mean restriction. It can mean nourishment, self-trust, and small shifts that make a big difference.

🤗You’re not alone—and you don’t have to figure it out solo. I’m here to help you feel confident and get back to feeling fabulous. Reach out and let’s chat! "It's Your Time To Thrive!
#mellopausenutriton
#menopausenutritionist #perimenopausenutritionist #mindfuleating #perimenopause #menopause #listentoyourbody
#nodiet #fuelyourbody

Hormonal shifts, stress, sleep, and metabolism all play a role, so it's time to ditch the extreme diets and nourish your way into balance.

Here are some gentle, effective strategies to support your body without the burnout:

🥩 1. Prioritize Protein (Especially at Breakfast):Protein helps balance blood sugar, supports lean muscle, and keeps you full longer. Think: eggs, Greek yogurt, protein smoothies, or leftover dinner (my favourite)!

💧 2. Hydrate Like It’s Your Job:Hormonal shifts can increase dehydration. Start your day with a big glass of water and keep sipping. It helps curb cravings, energize you, and support digestion.

🧠 3. Ditch the “All or Nothing” Thinking:One cookie doesn't ruin anything. One healthy choice can shift everything. Progress over perfection always. Be kind to yourself ❤

😴 4. Protect Your Sleep Like a Queen:Poor sleep = wonky hormones + increased cravings. Stop eating around 2 hours before bed (so your body doesn't have to work while you are trying to sleep), limit screens, and create a calming bedtime routine.

🏃‍♀️ 5. Move Joyfully (and Regularly):Walking, dancing, strength training—it doesn’t have to be intense. Aim for consistency over intensity. Think: “move to feel good," not to punish your body.

🥗 6. Build Balanced Plates, Not Boring Ones:Each meal = protein + fiber-rich carbs + healthy fats. This combo keeps energy steady and cravings at bay—no deprivation required.

🧘 7. Manage Stress, Don’t Just Power Through:Chronic stress = cortisol spikes = more belly fat and sugar cravings. Make time for breathing, journaling, or whatever brings you back to you.

💬 Reminder: Your body isn’t broken—it’s shifting. And with the right support, it can thrive. Weight loss doesn’t have to mean restriction. It can mean nourishment, self-trust, and small shifts that make a big difference.

🤗You’re not alone—and you don’t have to figure it out solo. I’m here to help you feel confident and get back to feeling fabulous. Reach out and let’s chat! "It's Your Time To Thrive!
#mellopausenutriton
#menopausenutritionist #perimenopausenutritionist #mindfuleating #perimenopause #menopause #listentoyourbody
#nodiet #fuelyourbody

🌱Need to feel Refreshed? I’ve created Your ultimate midlife meal sidekick—27 delicious (peri)menopause-friendly recipes to fuel your glow, balance those hormones, and keep you feeling fab!” ✨🍽️💃

🌱This “Renew & Refresh” Digital Meal Plan is a perfect plan to kickstart your New Chapter! It comes with 27 healthy and exciting recipes including Breakfast, Lunch, Snacks & Dinner, meal plan and shopping list. Head to my online store (link in bio) and purchase it today!
#mellopausenutrition

#menopausenutrition #perimenopausenutrition #healthyrecipe #hormonehealth #menopause #recipeideas

🌱Need to feel Refreshed? I’ve created Your ultimate midlife meal sidekick—27 delicious (peri)menopause-friendly recipes to fuel your glow, balance those hormones, and keep you feeling fab!” ✨🍽️💃

🌱This “Renew & Refresh” Digital Meal Plan is a perfect plan to kickstart your New Chapter! It comes with 27 healthy and exciting recipes including Breakfast, Lunch, Snacks & Dinner, meal plan and shopping list. Head to my online store (link in bio) and purchase it today!
#mellopausenutrition

#menopausenutrition #perimenopausenutrition #healthyrecipe #hormonehealth #menopause #recipeideas

✨ Diet culture sucks ✨

There I said It!

~It tells us our worth is tied to our weight.
~It sells guilt with every bite.
~It glorifies shrinking instead of thriving!

But guess what?

🍕 Food isn’t “good” or “bad.”
💃 Your body is not a problem to fix.
❤️‍🔥 You don’t need a cleanse—you need freedom.

I’m done with the rules, the shame, the “start over Monday” lies.
I’m here for nourishment, joy, satisfaction, and trust.
Your body deserves love now—not “when.” ❤

Who Feels The Same??

#mellopausenutrition

#menopausenutritionist #perimenopausenutritionist #menopausenutritioncoach #mindfuleating #perimenopause #menopause #listentoyourbody #enjoyyourfood #nodiets #nodietculture #nourishyourbody #balancenotdiets

✨ Diet culture sucks ✨

There I said It!

~It tells us our worth is tied to our weight.
~It sells guilt with every bite.
~It glorifies shrinking instead of thriving!

But guess what?

🍕 Food isn’t “good” or “bad.”
💃 Your body is not a problem to fix.
❤️‍🔥 You don’t need a cleanse—you need freedom.

I’m done with the rules, the shame, the “start over Monday” lies.
I’m here for nourishment, joy, satisfaction, and trust.
Your body deserves love now—not “when.” ❤

Who Feels The Same??

#mellopausenutrition

#menopausenutritionist #perimenopausenutritionist #menopausenutritioncoach #mindfuleating #perimenopause #menopause #listentoyourbody #enjoyyourfood #nodiets #nodietculture #nourishyourbody #balancenotdiets

I love making this dough! It's so easy and it I just feel better eating it knowing there is very few ingredients.

Benefits of Greek Yogurt Pizza Dough 🍕✨
1️⃣ High in Protein – Greek yogurt adds a protein boost, making the dough more filling and helping with muscle repair and satiety.
2️⃣ Lower in Fat & Calories – Compared to traditional pizza dough, this version is often lighter and can support weight management.
3️⃣ No Yeast, No Waiting – No need for proofing! Greek yogurt dough is quick and easy to make, perfect for busy days.
4️⃣ Gut-Friendly Probiotics – Greek yogurt contains probiotics, which support digestion and gut health.
5️⃣ Soft & Chewy Texture – This dough creates a deliciously soft, slightly tangy crust that pairs well with any toppings.
6️⃣ Simple, Minimal Ingredients – Just a few pantry staples like flour, Greek yogurt, and baking powder—no fancy ingredients needed!
7️⃣ Versatile & Customizable – Works for classic pizzas, flatbreads, calzones, or even garlic knots!

Ingredients:
*1 cup all-purpose flour
*1 cup Plain Greek yogurt
*2 tsp baking powder
*1/4 tsp salt
*1/4 tsp garlic powder
*olive oil
Toppings:
*Marinara sauce
*Shredded cheese
*top it with whatever your heart desires❤
Directions
*Preheat the oven to 400 F
*In a bowl, combine the flour, salt, garlic powder and baking powder.
*Add in the greek yogurt and start mixing together with your hands.
*The dough may feel wet and sticky at first, but continue mixing with your hands to form a smoother dough. If needed, add 1-2 more tbsp of flour if the dough is too sticky.
*Grease a 9 or 10 inch skillet with olive oil then flatten the dough into the pan. If you want a thinner crust, roll the dough onto a parchment lined tray instead.
*Top with your sauce, shredded cheese and any toppings. Bake for 20-25 minutes. Enjoy!
#mellopausenutrition

#menopausecoach #perimenopausenutrition #nutritionist #greekyogurt #healthyrecipe #eatpizza

I love making this dough! It's so easy and it I just feel better eating it knowing there is very few ingredients.

Benefits of Greek Yogurt Pizza Dough 🍕✨
1️⃣ High in Protein – Greek yogurt adds a protein boost, making the dough more filling and helping with muscle repair and satiety.
2️⃣ Lower in Fat & Calories – Compared to traditional pizza dough, this version is often lighter and can support weight management.
3️⃣ No Yeast, No Waiting – No need for proofing! Greek yogurt dough is quick and easy to make, perfect for busy days.
4️⃣ Gut-Friendly Probiotics – Greek yogurt contains probiotics, which support digestion and gut health.
5️⃣ Soft & Chewy Texture – This dough creates a deliciously soft, slightly tangy crust that pairs well with any toppings.
6️⃣ Simple, Minimal Ingredients – Just a few pantry staples like flour, Greek yogurt, and baking powder—no fancy ingredients needed!
7️⃣ Versatile & Customizable – Works for classic pizzas, flatbreads, calzones, or even garlic knots!

Ingredients:
*1 cup all-purpose flour
*1 cup Plain Greek yogurt
*2 tsp baking powder
*1/4 tsp salt
*1/4 tsp garlic powder
*olive oil
Toppings:
*Marinara sauce
*Shredded cheese
*top it with whatever your heart desires❤
Directions
*Preheat the oven to 400 F
*In a bowl, combine the flour, salt, garlic powder and baking powder.
*Add in the greek yogurt and start mixing together with your hands.
*The dough may feel wet and sticky at first, but continue mixing with your hands to form a smoother dough. If needed, add 1-2 more tbsp of flour if the dough is too sticky.
*Grease a 9 or 10 inch skillet with olive oil then flatten the dough into the pan. If you want a thinner crust, roll the dough onto a parchment lined tray instead.
*Top with your sauce, shredded cheese and any toppings. Bake for 20-25 minutes. Enjoy!
#mellopausenutrition

#menopausecoach #perimenopausenutrition #nutritionist #greekyogurt #healthyrecipe #eatpizza

Eating shouldn’t suck!!
That may sound obvious, but let’s face it: For so many women, the very thought of mealtime brings up a ton of baggage, whether it’s the stress of trying to stick to an unsatisfying meal plan or a bunch of guilt and shame after “cheating” or going “off plan.” And that’s really sad, because we ALL deserve to enjoy the way we eat.
I’m here to tell you that you CAN improve your nutrition while still enjoying foods of all kinds, including those that might typically be considered “indulgent” or “treat foods.”
That’s right. Pizza. Doughnuts. French fries. Ice cream. None of these are “bad” foods. It’s just a question of your own personal priorities and choices. Let’s stop stressing and let’s start enjoying!

I’m here to help you find the balance that works best for you! Let’s Rock This Together! It’s Your Time To Thrive!
Head over to my website and Book A FREE 15 minute clarity call with me today!
#mellopausenutrition

#menopausenutritionist #perimenopausenutritionist #menopausenutritioncoach #mindfuleating #perimenopause #menopause #listentoyourbody #enjoyyourfood #nutritionist

Eating shouldn’t suck!!
That may sound obvious, but let’s face it: For so many women, the very thought of mealtime brings up a ton of baggage, whether it’s the stress of trying to stick to an unsatisfying meal plan or a bunch of guilt and shame after “cheating” or going “off plan.” And that’s really sad, because we ALL deserve to enjoy the way we eat.
I’m here to tell you that you CAN improve your nutrition while still enjoying foods of all kinds, including those that might typically be considered “indulgent” or “treat foods.”
That’s right. Pizza. Doughnuts. French fries. Ice cream. None of these are “bad” foods. It’s just a question of your own personal priorities and choices. Let’s stop stressing and let’s start enjoying!

I’m here to help you find the balance that works best for you! Let’s Rock This Together! It’s Your Time To Thrive!
Head over to my website and Book A FREE 15 minute clarity call with me today!
#mellopausenutrition

#menopausenutritionist #perimenopausenutritionist #menopausenutritioncoach #mindfuleating #perimenopause #menopause #listentoyourbody #enjoyyourfood #nutritionist

Hi, I'm Julie Gledhill, NNCP
I'm a Nutrition Consultant and a Menopause Nutrition Coach.
I'm hear to help women (like myself) over the age of 40 uncover the root causes and find lasting relief so you can thrive through the hormone transition of peri-menopause and beyond.
My passion for women’s health comes from my own experiences.
As a mother, and woman in perimenopause, I understand what it’s like to be in this stage of life!
We expect a lot of ourselves and a lot is expected of us.
We’re hard-wired to be resilient and roll with the punches but hormonal changes mean that our body and mind are not the same as they used to be.
By the time we’re in our 40s (at the latest!) that can make coping with change more difficult than it’s ever been.
Add kids, work, aging parents, life and other stressors into the equation and it’s easy to see how it can be overwhelming.

I lost myself for a bit, I was confused, irritated, tired and nothing was working to get me back on track. Until I realized what was happening and learned more about peri-menopause and the effect it has on our bodies. I'm here to help you find your way again and how to embrace and nurture your new self with ease. Welcome to your new Chapter.

"It,s Your Time To THRIVE!"

Let's Rock This Together!
Contact Me Today!
#mellopausenutrition

#menopausecoach #menopausenutrition #perimenopause #nutritioncounselling #nutritonist #newchapter #nourishyourbody

Hi, I'm Julie Gledhill, NNCP
I'm a Nutrition Consultant and a Menopause Nutrition Coach.
I'm hear to help women (like myself) over the age of 40 uncover the root causes and find lasting relief so you can thrive through the hormone transition of peri-menopause and beyond.
My passion for women’s health comes from my own experiences.
As a mother, and woman in perimenopause, I understand what it’s like to be in this stage of life!
We expect a lot of ourselves and a lot is expected of us.
We’re hard-wired to be resilient and roll with the punches but hormonal changes mean that our body and mind are not the same as they used to be.
By the time we’re in our 40s (at the latest!) that can make coping with change more difficult than it’s ever been.
Add kids, work, aging parents, life and other stressors into the equation and it’s easy to see how it can be overwhelming.

I lost myself for a bit, I was confused, irritated, tired and nothing was working to get me back on track. Until I realized what was happening and learned more about peri-menopause and the effect it has on our bodies. I'm here to help you find your way again and how to embrace and nurture your new self with ease. Welcome to your new Chapter.

"It,s Your Time To THRIVE!"

Let's Rock This Together!
Contact Me Today!
#mellopausenutrition

#menopausecoach #menopausenutrition #perimenopause #nutritioncounselling #nutritonist #newchapter #nourishyourbody

During menopause, fluctuating and then declining estrogen levels can lead to cognitive changes, often described as "BRAIN FOG," impacting memory, concentration, and decision-making.
including eggs, salmon, and berries in your diet can positively impact focus and cognitive function due to their rich sources of nutrients beneficial for brain health.

🍣Salmon:
Salmon, a fatty fish, is a great source of omega-3 fatty acids, particularly DHA, which are crucial for brain health and function, supporting memory, cognitive function, and mood.
🥚Eggs
Eggs are a good source of choline, an essential nutrient that supports brain function and development.
🫐Berries:
Berries, especially blueberries, are packed with antioxidants that can help improve memory, attention, and blood flow to key brain areas.

🧠Other Brain-Boosting Foods:
Besides the mentioned foods, other brain-boosting foods include nuts, dark chocolate, avocados, olive oil, and leafy green vegetables.
#mellopausenutrition
#healthyfoods #healthyfats #brainhealth #menopausenutritonist #perimenopausenutritionist #nutritionist #nutritioncounselling #menopausecoach #nutritiontips #brainfog

During menopause, fluctuating and then declining estrogen levels can lead to cognitive changes, often described as "BRAIN FOG," impacting memory, concentration, and decision-making.
including eggs, salmon, and berries in your diet can positively impact focus and cognitive function due to their rich sources of nutrients beneficial for brain health.

🍣Salmon:
Salmon, a fatty fish, is a great source of omega-3 fatty acids, particularly DHA, which are crucial for brain health and function, supporting memory, cognitive function, and mood.
🥚Eggs
Eggs are a good source of choline, an essential nutrient that supports brain function and development.
🫐Berries:
Berries, especially blueberries, are packed with antioxidants that can help improve memory, attention, and blood flow to key brain areas.

🧠Other Brain-Boosting Foods:
Besides the mentioned foods, other brain-boosting foods include nuts, dark chocolate, avocados, olive oil, and leafy green vegetables.
#mellopausenutrition
#healthyfoods #healthyfats #brainhealth #menopausenutritonist #perimenopausenutritionist #nutritionist #nutritioncounselling #menopausecoach #nutritiontips #brainfog

Express Gratitude for Your Food!

Take a moment to appreciate your meal before eating. Think about:
🌿 Where the food came from—the farmers, the earth, the journey to your plate.
👩‍🍳 Who prepared it—even if it’s yourself!
🙏 How it will nourish your body—providing energy, strength, and well-being.
Food is meant to be enjoyed! Mindful eating helps you:
✔ Experience more satisfaction from your meals.
✔ Reduce overeating by recognizing when you're full.
✔ Feel more connected to your body’s needs.
💡 Final Thought: Eating mindfully turns a simple meal into a meaningful and nourishing experience. Next time you eat, slow down, engage your senses, and truly appreciate your food.
✨ What’s one mindful eating habit you want to try?
#mellopausenutrition

#menopausenutritionist #perimenopausenutritionist #menopausenutritioncoach #mindfuleating #perimenopause #menopause #listentoyourbody #enjoyyourfood

Express Gratitude for Your Food!

Take a moment to appreciate your meal before eating. Think about:
🌿 Where the food came from—the farmers, the earth, the journey to your plate.
👩‍🍳 Who prepared it—even if it’s yourself!
🙏 How it will nourish your body—providing energy, strength, and well-being.
Food is meant to be enjoyed! Mindful eating helps you:
✔ Experience more satisfaction from your meals.
✔ Reduce overeating by recognizing when you're full.
✔ Feel more connected to your body’s needs.
💡 Final Thought: Eating mindfully turns a simple meal into a meaningful and nourishing experience. Next time you eat, slow down, engage your senses, and truly appreciate your food.
✨ What’s one mindful eating habit you want to try?
#mellopausenutrition

#menopausenutritionist #perimenopausenutritionist #menopausenutritioncoach #mindfuleating #perimenopause #menopause #listentoyourbody #enjoyyourfood

Healthy Banana Oat Pancakes 🍌🥞
These Healthy Banana Oat Pancakes are gluten-free, naturally sweetened, and packed with fiber—perfect for a nutritious breakfast that keeps you full and energized!
Ingredients:
✅ 1 ripe banana, mashed
✅ 1 cup rolled oats (or oat flour)
✅ 1 eggs (or flax eggs for vegan option)
✅ ½ cup milk (dairy or non-dairy)
✅ 1 tsp baking powder
✅ ½ tsp cinnamon (optional, for extra flavor)
✅ ½ tsp vanilla extract
✅ Pinch of salt
✅ Coconut oil or butter for cooking
Instructions:
1️⃣ Blend the Batter: Add all ingredients to a blender and blend until smooth. Let it sit for 5 minutes to thicken.
2️⃣ Heat the Pan: Warm a non-stick skillet over medium heat and lightly grease with coconut oil or butter.
3️⃣ Cook the Pancakes: Pour small amounts (¼ cup) of batter onto the skillet and cook for about 2-3 minutes per side until golden brown. Makes about 6 small pancakes.
4️⃣ Serve & Enjoy: Top with fresh fruit, cottage cheese, nuts/seeds, or a drizzle of honey!
#mellopausenutrition

#healthyrecipes #highfiber #hearthealth #menopausenutritonist #perimenopausenutritionist #nutritionist #nutritioncounselling #menopausecoach

Healthy Banana Oat Pancakes 🍌🥞
These Healthy Banana Oat Pancakes are gluten-free, naturally sweetened, and packed with fiber—perfect for a nutritious breakfast that keeps you full and energized!
Ingredients:
✅ 1 ripe banana, mashed
✅ 1 cup rolled oats (or oat flour)
✅ 1 eggs (or flax eggs for vegan option)
✅ ½ cup milk (dairy or non-dairy)
✅ 1 tsp baking powder
✅ ½ tsp cinnamon (optional, for extra flavor)
✅ ½ tsp vanilla extract
✅ Pinch of salt
✅ Coconut oil or butter for cooking
Instructions:
1️⃣ Blend the Batter: Add all ingredients to a blender and blend until smooth. Let it sit for 5 minutes to thicken.
2️⃣ Heat the Pan: Warm a non-stick skillet over medium heat and lightly grease with coconut oil or butter.
3️⃣ Cook the Pancakes: Pour small amounts (¼ cup) of batter onto the skillet and cook for about 2-3 minutes per side until golden brown. Makes about 6 small pancakes.
4️⃣ Serve & Enjoy: Top with fresh fruit, cottage cheese, nuts/seeds, or a drizzle of honey!
#mellopausenutrition

#healthyrecipes #highfiber #hearthealth #menopausenutritonist #perimenopausenutritionist #nutritionist #nutritioncounselling #menopausecoach

~Mindful eating involves being present and focused while eating, without distractions. Removing distractions can help you enjoy your food more, feel more satisfied, and avoid overeating.
~I know…easier said then done right?! Start with one meal each day. Once you get that down pat, try it at another one. It really does help. I pinky swear!
#mellopausenutrition

#menopausenutritionist #perimenopausenutritionist #menopausenutritioncoach #mindfuleating #perimenopause #menopause #listentoyourbody

~Mindful eating involves being present and focused while eating, without distractions. Removing distractions can help you enjoy your food more, feel more satisfied, and avoid overeating.
~I know…easier said then done right?! Start with one meal each day. Once you get that down pat, try it at another one. It really does help. I pinky swear!
#mellopausenutrition

#menopausenutritionist #perimenopausenutritionist #menopausenutritioncoach #mindfuleating #perimenopause #menopause #listentoyourbody

Head on over to www.mell-o-pausenutrition.com scroll down to the bottom and VOILA you can subscribe to my weekly “Rise And Thrive” Newsletter. You will receive some Healthy Tips and Nutritious Tricks that will help you nourish your body with ease through Perimenopause, Menopause and beyond. Let’s Rock This New Chapter Together. “It’s Your Time To Thrive”!
#mellopausenutrition

Head on over to www.mell-o-pausenutrition.com scroll down to the bottom and VOILA you can subscribe to my weekly “Rise And Thrive” Newsletter. You will receive some Healthy Tips and Nutritious Tricks that will help you nourish your body with ease through Perimenopause, Menopause and beyond. Let’s Rock This New Chapter Together. “It’s Your Time To Thrive”!
#mellopausenutrition

Perimenopause is a time when your body goes through numerous changes. Because of those changes, it’s important to get adequate amounts of certain nutrients, like protein and fiber.

~Your muscles start to decrease during this time and adding extra protein to your meals can help maintain muscle mass.

~It doesn’t mean that you have to just pump up your meat game either. There’s protein found in a lot of other foods such as eggs, beans/legumes, cheeses and yogurt.

~Fiber is another go-to during perimenopause. It helps keep you feeling full longer, which can curb cravings.

~Consuming adequate fiber may also decrease your risk of certain conditions, including heart disease, stroke, and some types of cancer.

~I love Hummus (Roasted Garlic Hummus To be Exact) and pairing this with cottage cheese bumps it’s protein up and it’s high in fiber…win win!!

~This creamy, high-protein hummus isn't just a delicious snack; it's a versatile option for any occasion. Whether craving a healthy midday nibble, easy breaky, appetiser, or a way to elevate your sandwich spread.

~I throw about 2 tbsp of each in a bowl, mix and spread it on some sourdough bread. I like to top it with everything bagel seasoning and voila! Try it you’ll like it!

#mellopausenutrition
#perimenopause #menopause #nutritonist #menopausenutritioncoach
#highfiber #highprotein #nutrientdense #guthealth

Perimenopause is a time when your body goes through numerous changes. Because of those changes, it’s important to get adequate amounts of certain nutrients, like protein and fiber.

~Your muscles start to decrease during this time and adding extra protein to your meals can help maintain muscle mass.

~It doesn’t mean that you have to just pump up your meat game either. There’s protein found in a lot of other foods such as eggs, beans/legumes, cheeses and yogurt.

~Fiber is another go-to during perimenopause. It helps keep you feeling full longer, which can curb cravings.

~Consuming adequate fiber may also decrease your risk of certain conditions, including heart disease, stroke, and some types of cancer.

~I love Hummus (Roasted Garlic Hummus To be Exact) and pairing this with cottage cheese bumps it’s protein up and it’s high in fiber…win win!!

~This creamy, high-protein hummus isn't just a delicious snack; it's a versatile option for any occasion. Whether craving a healthy midday nibble, easy breaky, appetiser, or a way to elevate your sandwich spread.

~I throw about 2 tbsp of each in a bowl, mix and spread it on some sourdough bread. I like to top it with everything bagel seasoning and voila! Try it you’ll like it!

#mellopausenutrition
#perimenopause #menopause #nutritonist #menopausenutritioncoach
#highfiber #highprotein #nutrientdense #guthealth

Ok so now that you're journaling what you eat…it’s an eye opener isn’t it?! When you look at the timing, amount and what you are putting in your mouth…it makes you realize that you may be eating out of boredom, or it’s 12pm I should have lunch, or it’s in front of you and you don’t realize how much you are consuming. Listen I get it, I am guilty of all of it. This is where we take control and sit back and realize what we are doing. The hunger scale is a great guide to listening to your body and figuring out if you are really hungry! It’s there to help you take the right steps to adjust your habits. Once you get into the habit of following the steps, it will just come naturally to you because you are now in tune with your body. Try it today!
#mellopausenutriton

#menopausenutritionist #perimenopausenutritionist #menopausenutritioncoach #mindfuleating #perimenopause #menopause #hungerscale #listentoyourbody

Ok so now that you're journaling what you eat…it’s an eye opener isn’t it?! When you look at the timing, amount and what you are putting in your mouth…it makes you realize that you may be eating out of boredom, or it’s 12pm I should have lunch, or it’s in front of you and you don’t realize how much you are consuming. Listen I get it, I am guilty of all of it. This is where we take control and sit back and realize what we are doing. The hunger scale is a great guide to listening to your body and figuring out if you are really hungry! It’s there to help you take the right steps to adjust your habits. Once you get into the habit of following the steps, it will just come naturally to you because you are now in tune with your body. Try it today!
#mellopausenutriton

#menopausenutritionist #perimenopausenutritionist #menopausenutritioncoach #mindfuleating #perimenopause #menopause #hungerscale #listentoyourbody

Happy Monday!
I have to admit that my body is not liking alcohol lately, It just doesn’t tolerate it. Listen I’m not saying I have cut it out completely, but I do see a difference in my body when I drink. I will have my wine here and there (it does contain antioxidants ;)...but it effects my sleep, which effects my mental health. My body is changing so much, and alcohol just enhances my (peri) Menopause symptoms. So I keep experimenting with some fun “Mocktails” and found one that contains antioxidants, magnesium, tryptophan and so much more…it’s yummy, It’s relaxing and taste delish. This is my Go To Mocktail.

Mello-Mocktail
½ cup Tart Cherry Juice
½ Lime, zest and juice
Pinch Sea Salt
Sparkling Water
Mix and Enjoy!
#mellopausenutriton

#mondaymotivation #menopausenutritionist #perimenopausenutritionist #menopausenutritioncoach #mocktail #perimenopause #menopause #menopauserecipes

Happy Monday!
I have to admit that my body is not liking alcohol lately, It just doesn’t tolerate it. Listen I’m not saying I have cut it out completely, but I do see a difference in my body when I drink. I will have my wine here and there (it does contain antioxidants ;)...but it effects my sleep, which effects my mental health. My body is changing so much, and alcohol just enhances my (peri) Menopause symptoms. So I keep experimenting with some fun “Mocktails” and found one that contains antioxidants, magnesium, tryptophan and so much more…it’s yummy, It’s relaxing and taste delish. This is my Go To Mocktail.

Mello-Mocktail
½ cup Tart Cherry Juice
½ Lime, zest and juice
Pinch Sea Salt
Sparkling Water
Mix and Enjoy!
#mellopausenutriton

#mondaymotivation #menopausenutritionist #perimenopausenutritionist #menopausenutritioncoach #mocktail #perimenopause #menopause #menopauserecipes

I know I know that it seems like such a pain in the🍑 to write everything you eat/drink in a day. But hear me out. It works!
When you see it written down in front of you, it's an eye opener. When you write how you are feeling, where you are, what you are doing during these times...you will see where you can make some healthy changes.
I use journaling with all my clients. It really helps me help you! It's the first (very important step) to Mindful Eating. It benefits you by being more conscious of your eating habits, making healthier food choices, savouring your food, and creating a positive relationship with food. Let's learn how to nourish our bodies with ease.
Try it, You might like it!

#mellopausenutriton #mindfuleating #foodjournaling #nutritoncounselling #nutritionist #menopausenutrition #perimenopausenutrition

I know I know that it seems like such a pain in the🍑 to write everything you eat/drink in a day. But hear me out. It works!
When you see it written down in front of you, it's an eye opener. When you write how you are feeling, where you are, what you are doing during these times...you will see where you can make some healthy changes.
I use journaling with all my clients. It really helps me help you! It's the first (very important step) to Mindful Eating. It benefits you by being more conscious of your eating habits, making healthier food choices, savouring your food, and creating a positive relationship with food. Let's learn how to nourish our bodies with ease.
Try it, You might like it!

#mellopausenutriton #mindfuleating #foodjournaling #nutritoncounselling #nutritionist #menopausenutrition #perimenopausenutrition

🌱L-theanine, an amino acid found in green tea, may help with sleep, mood, and focus, which can be beneficial for people experiencing menopause.
🌱 Green tea also contains polyphenols that may help with weight loss.
💤 Sleep: L-theanine may help you fall asleep, stay asleep, and sleep longer. It may also improve sleep quality by making you feel more relaxed.
😬Stress: L-theanine may help reduce stress and anxiety.
🧠Cognitive performance: L-theanine may improve cognitive performance.

Now go grab yourself some green tea! Enjoy!🍵

#mellopausenutrition #menopausenutrition #perimenopausenutrition #menopausenutritionist #perimenopausenutritionist #menopausenutritioncoach #greentea

🌱L-theanine, an amino acid found in green tea, may help with sleep, mood, and focus, which can be beneficial for people experiencing menopause.
🌱 Green tea also contains polyphenols that may help with weight loss.
💤 Sleep: L-theanine may help you fall asleep, stay asleep, and sleep longer. It may also improve sleep quality by making you feel more relaxed.
😬Stress: L-theanine may help reduce stress and anxiety.
🧠Cognitive performance: L-theanine may improve cognitive performance.

Now go grab yourself some green tea! Enjoy!🍵

#mellopausenutrition #menopausenutrition #perimenopausenutrition #menopausenutritionist #perimenopausenutritionist #menopausenutritioncoach #greentea

Hippocrates is famous for his quote “All disease begins in the gut” and he's not wrong about it.

Your gut is not only responsible for your body's overall function through different stages but your mental health also depends on what you eat.

A healthy gut can significantly improve (peri)menopause symptoms by helping regulate hormone levels, mood, and digestion, as research suggests a strong connection between the gut microbiome and hormonal changes during (peri)menopause, meaning maintaining a balanced gut flora can potentially alleviate common symptoms like hot flashes, mood swings, and sleep disturbances.

#menopause #perimenopause #guthealth #menopausenutrition #menopausesupport #perimenopausesupport #mellopause #menopausenutritionist #menopausecoach

Hippocrates is famous for his quote “All disease begins in the gut” and he's not wrong about it.

Your gut is not only responsible for your body's overall function through different stages but your mental health also depends on what you eat.

A healthy gut can significantly improve (peri)menopause symptoms by helping regulate hormone levels, mood, and digestion, as research suggests a strong connection between the gut microbiome and hormonal changes during (peri)menopause, meaning maintaining a balanced gut flora can potentially alleviate common symptoms like hot flashes, mood swings, and sleep disturbances.

#menopause #perimenopause #guthealth #menopausenutrition #menopausesupport #perimenopausesupport #mellopause #menopausenutritionist #menopausecoach

Create Your Plate!
The majority of my plates are made with whatever leftovers I have in the fridge. I just keep in mind the balance of all the goodness I throw in there.
🌱Tons of veg, raw or cooked
🌱 Good proteins/healthy fats
🌱 Beans/legumes ..hummus
🌱Cold rice/pasta/potato...remember once starches are cooked then cooled, they become a "resistant starch" in which balances your blood sugar levels.
I top it with plain yogurt, tzatziki, hummus, or a vinaigrette.
Make It Your Own! Enjoy!

#healthyplates #healthyrecipe #balancedmeal #balancedbloodsugar #menopausenutrition #mellopausenutrition

Create Your Plate!
The majority of my plates are made with whatever leftovers I have in the fridge. I just keep in mind the balance of all the goodness I throw in there.
🌱Tons of veg, raw or cooked
🌱 Good proteins/healthy fats
🌱 Beans/legumes ..hummus
🌱Cold rice/pasta/potato...remember once starches are cooked then cooled, they become a "resistant starch" in which balances your blood sugar levels.
I top it with plain yogurt, tzatziki, hummus, or a vinaigrette.
Make It Your Own! Enjoy!

#healthyplates #healthyrecipe #balancedmeal #balancedbloodsugar #menopausenutrition #mellopausenutrition

The Menopause Trio....so fun! Right?!

I didn't even know that I was in Peri-menopause, I just thought..wow everything hurts and I'm going crazy lol..little did I know this was the beginning.

"A New Chapter" I like to call it. Now that I figured out what was going on I thought I need to get my ass in gear and get back into Nutrition Counselling. I took a few years off not knowing what was happening to me.

But I'm coming back and getting my shit together so I can help others that are going through it like myself. I'm just in the midst of developing a website and an amazing program that can be individualized to suit your needs. Stay tuned...

Let's Rock this together!!!
It's Our Time To Thrive"

#menopausetrio #perimenopause #menopause #postmenopause #nutritionist #menopausenutrition #menopausenutritionist #menopausenutritioncounselling #perimenopausesupport #menopausesupport #menopausecoach

The Menopause Trio....so fun! Right?!

I didn't even know that I was in Peri-menopause, I just thought..wow everything hurts and I'm going crazy lol..little did I know this was the beginning.

"A New Chapter" I like to call it. Now that I figured out what was going on I thought I need to get my ass in gear and get back into Nutrition Counselling. I took a few years off not knowing what was happening to me.

But I'm coming back and getting my shit together so I can help others that are going through it like myself. I'm just in the midst of developing a website and an amazing program that can be individualized to suit your needs. Stay tuned...

Let's Rock this together!!!
It's Our Time To Thrive"

#menopausetrio #perimenopause #menopause #postmenopause #nutritionist #menopausenutrition #menopausenutritionist #menopausenutritioncounselling #perimenopausesupport #menopausesupport #menopausecoach

Lunchtime! The more colour, more nutrients!
The most vibrantly colored fruits and vegetables are the richest in vitamins, minerals, fiber and antioxidants.
Just sayin 😉
#fonthillfoodie
🥬
🍆
🌶️
🍜
🥗
#goodfoodgoodmood #stickitbluemonday
#nutrientdense #nutrientdensefood #yummyinmytummy #yummyfood

Lunchtime! The more colour, more nutrients!
The most vibrantly colored fruits and vegetables are the richest in vitamins, minerals, fiber and antioxidants.
Just sayin 😉
#fonthillfoodie
🥬
🍆
🌶️
🍜
🥗
#goodfoodgoodmood #stickitbluemonday
#nutrientdense #nutrientdensefood #yummyinmytummy #yummyfood

It’s a Turkey Chili kinda day! It’s so cold out, what better to make you feel warm and cozy 😉
Try my simple yet tasty recipe:
-1 lb ground Turkey
-1/2 onion, diced
-2 cloves garlic, diced
-6 white button mushrooms, chopped
-1 can diced tomatoes
-1 can red kidney beans
-1 pack of chili or taco seasoning
Sauté onion, garlic and mushrooms. Add ground Turkey till fully cooked. Throw in tomatoes, kidney beans and seasoning. Simmer for an hour..Enjoy!
🌶️
🌶️
🌶️
#fonthillfoodie
#cozyrecipes #easyrecepies #easyrecipeideas #healthyrecipes #healthyrecipeshare #healthyfood #sundayvibes #staywarmandcozy

It’s a Turkey Chili kinda day! It’s so cold out, what better to make you feel warm and cozy 😉
Try my simple yet tasty recipe:
-1 lb ground Turkey
-1/2 onion, diced
-2 cloves garlic, diced
-6 white button mushrooms, chopped
-1 can diced tomatoes
-1 can red kidney beans
-1 pack of chili or taco seasoning
Sauté onion, garlic and mushrooms. Add ground Turkey till fully cooked. Throw in tomatoes, kidney beans and seasoning. Simmer for an hour..Enjoy!
🌶️
🌶️
🌶️
#fonthillfoodie
#cozyrecipes #easyrecepies #easyrecipeideas #healthyrecipes #healthyrecipeshare #healthyfood #sundayvibes #staywarmandcozy

Good morning ☀️
🥧 🍇

#fonthillfoodie
Board made by @oakandizzy 🪵

Good morning ☀️
🥧 🍇

#fonthillfoodie
Board made by @oakandizzy 🪵

Embrace the natural imperfections of wood!
The unique grains and knots of natural woods add a touch of rustic charm to your home.

When I see an “imperfection” in the wood…I see beauty 😍
🪵
🪵
🪵
Let’s say “Goodbye” perfection and “Hello” to personality

@oakandizzy

#findthebeauty
#Handmade #woodcharcuterieboard #wooddesign #woodtray #woodservingboard #woodservingtray #woodcheeseboard #woodbreadboard #woodworking #madeincanada #smallbusiness #woodworker

Embrace the natural imperfections of wood!
The unique grains and knots of natural woods add a touch of rustic charm to your home.

When I see an “imperfection” in the wood…I see beauty 😍
🪵
🪵
🪵
Let’s say “Goodbye” perfection and “Hello” to personality

@oakandizzy

#findthebeauty
#Handmade #woodcharcuterieboard #wooddesign #woodtray #woodservingboard #woodservingtray #woodcheeseboard #woodbreadboard #woodworking #madeincanada #smallbusiness #woodworker

Merry Christmas 🎄❤️🐈‍⬛

Merry Christmas 🎄❤️🐈‍⬛

I love Quinoa!!!

I eat it like oats for breakfast or like rice for a “Nourish Bowl” 🥗
It’s definitely the star ⭐️ of the show 😉

⭐️ Did you know that Quinoa is actually a seed!?!?

⭐️Who knew?!

⭐️While quinoa is often prepared like a grain and considered by many to be in the grain food group, it’s actually a member of the spinach, chard, and beet family.
⭐️Quinoa is the seed of the Chenopodium plant, a green leafy plant that sprouts numerous flowers.

⭐️The quinoa seed is a pseudocereal, as opposed to a grain. ⭐️Pseudocereals are plants that produce seeds and fruits that are similar to grains and used in virtually the same ways.
⭐️High in protein, nutrients, and vitamins, pseudocereals are most commonly gluten free and considered whole grains, despite not being a true grain.

⭐️And…Quinoa is so easy to prepare ….very similar to rice..
⭐️I made this bacon and egg Quinoa Bowl and I just needed to share.

🥓🍳BACON AND EGG QUINOA BOWL :

🍲prepare quinoa (I make extra for the week 😉)
-1 part Quinao to 2 parts water..combine water and quinoa in a medium pot. Bring to a boil, cover and reduce heat, simmer for 15 minutes.
-remove from heat, let sit , covered for 10 minutes. Fluff with a fork.

🍲I sautéed chopped bacon and 1/2 small onion, a handful of chopped spinach (needed my greens 🌱)
… then scrambled an egg.. Voila!

🍲ENJOY!

#justeatrealnutrition #justeatrealnutritionist
⭐️
⭐️
⭐️
⭐️
⭐️
⭐️
⭐️
#quinoa #quinoarecipes #quinoabowl #quinoabreakfast #grainfree #grainfreeliving #glutenfree #recipes #recipeshare #instarecipe #balancedmeals #healthyyetyummy #healthyish

I love Quinoa!!!

I eat it like oats for breakfast or like rice for a “Nourish Bowl” 🥗
It’s definitely the star ⭐️ of the show 😉

⭐️ Did you know that Quinoa is actually a seed!?!?

⭐️Who knew?!

⭐️While quinoa is often prepared like a grain and considered by many to be in the grain food group, it’s actually a member of the spinach, chard, and beet family.
⭐️Quinoa is the seed of the Chenopodium plant, a green leafy plant that sprouts numerous flowers.

⭐️The quinoa seed is a pseudocereal, as opposed to a grain. ⭐️Pseudocereals are plants that produce seeds and fruits that are similar to grains and used in virtually the same ways.
⭐️High in protein, nutrients, and vitamins, pseudocereals are most commonly gluten free and considered whole grains, despite not being a true grain.

⭐️And…Quinoa is so easy to prepare ….very similar to rice..
⭐️I made this bacon and egg Quinoa Bowl and I just needed to share.

🥓🍳BACON AND EGG QUINOA BOWL :

🍲prepare quinoa (I make extra for the week 😉)
-1 part Quinao to 2 parts water..combine water and quinoa in a medium pot. Bring to a boil, cover and reduce heat, simmer for 15 minutes.
-remove from heat, let sit , covered for 10 minutes. Fluff with a fork.

🍲I sautéed chopped bacon and 1/2 small onion, a handful of chopped spinach (needed my greens 🌱)
… then scrambled an egg.. Voila!

🍲ENJOY!

#justeatrealnutrition #justeatrealnutritionist
⭐️
⭐️
⭐️
⭐️
⭐️
⭐️
⭐️
#quinoa #quinoarecipes #quinoabowl #quinoabreakfast #grainfree #grainfreeliving #glutenfree #recipes #recipeshare #instarecipe #balancedmeals #healthyyetyummy #healthyish

I love HERBS 🌿

🌱Aside from making our food taste great, herbs are also good for our health and wellbeing.
🌱They have the special ability to relieve pain, soothe stomach aches, improve vision as well as strengthen our overall immunity to disease and infection.

🌿My go to herbs are Rosemary, Thyme and Basil

🌱Rosemary:
Rosemary is a rich source of antioxidants and anti-inflammatory compounds which help boost the immune system and improve blood circulation.

🌱Thyme:
Thyme is a natural diuretic and helps with respiratory issues. It is also high in antioxidants and has antibacterial and anti-fungal properties.

🌱Basil:
Basil is rich in antioxidants and has anti-inflammatory, antibacterial and antiviral properties.

🌱As you can see, these amazing plants come with a bunch of health benefits… that’s why many gardeners grow them at home. So what are you waiting for?

#justeatrealnutrition

🌿
🌿
🌿
🌿
🌿
🌿
#growyourown #growyourownfood #herb #herbs #herbsforhealing #herbgarden #eatyourgreens #garden #herbgardening #herbsforhealth #healingherbs #culinaryherbs #cookingwithherbs

I love HERBS 🌿

🌱Aside from making our food taste great, herbs are also good for our health and wellbeing.
🌱They have the special ability to relieve pain, soothe stomach aches, improve vision as well as strengthen our overall immunity to disease and infection.

🌿My go to herbs are Rosemary, Thyme and Basil

🌱Rosemary:
Rosemary is a rich source of antioxidants and anti-inflammatory compounds which help boost the immune system and improve blood circulation.

🌱Thyme:
Thyme is a natural diuretic and helps with respiratory issues. It is also high in antioxidants and has antibacterial and anti-fungal properties.

🌱Basil:
Basil is rich in antioxidants and has anti-inflammatory, antibacterial and antiviral properties.

🌱As you can see, these amazing plants come with a bunch of health benefits… that’s why many gardeners grow them at home. So what are you waiting for?

#justeatrealnutrition

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#growyourown #growyourownfood #herb #herbs #herbsforhealing #herbgarden #eatyourgreens #garden #herbgardening #herbsforhealth #healingherbs #culinaryherbs #cookingwithherbs

Lunch Time!!! 🥪

I was craving a big ol sandwich!!

I love sandwiches 🥪!!

No …it’s not my “Cheat Meal”🤷🏻‍♀️

No…I’m not skipping dinner because I had “carbs”🤷🏻‍♀️

No…I’m not going to exercise longer because I ate “carbs”🤷🏻‍♀️

No..I’m not being “bad” because I’m eating bread🤷🏻‍♀️

I’m just going to enjoy the food my body wanted 😜

You should too ♥️

#justeatrealnutrition #justeatrealnutritionist #juliegledhillnutrition
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#nodiet #nofoodsarebad #balancedeating #nodeprivation #loveyourbody #listentoyourbody #nodietclub #eatwell

Lunch Time!!! 🥪

I was craving a big ol sandwich!!

I love sandwiches 🥪!!

No …it’s not my “Cheat Meal”🤷🏻‍♀️

No…I’m not skipping dinner because I had “carbs”🤷🏻‍♀️

No…I’m not going to exercise longer because I ate “carbs”🤷🏻‍♀️

No..I’m not being “bad” because I’m eating bread🤷🏻‍♀️

I’m just going to enjoy the food my body wanted 😜

You should too ♥️

#justeatrealnutrition #justeatrealnutritionist #juliegledhillnutrition
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🥪
🥪
🥪
🥪
🥪
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#nodiet #nofoodsarebad #balancedeating #nodeprivation #loveyourbody #listentoyourbody #nodietclub #eatwell

Fridays are for eating whatever is left in your fridge..
Cleanse the fridge 🙌

Look what I found …so yum!

I just got a lil creative.

🍄made some mushroom toast with the bottom of the container mushrooms, 1/2 onion, all sautéed..thrown on on a cream cheese covered bun..and toasted.
🌱made a salad with leftover chickpeas, leftover chicken breast and a bunch of ol veggies that need to be eaten.

Voila!

Now go check out your fridge and see what you can create❤️
Let me know below ⬇️

Ok lunchtime 😘
#justeatrealnutrition #justeatrealnutritionist #juliegledhillnutrition
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#leftovermakeover #leftovers #leftoversforlunch #healthymeals #healthylifestyle #cleanoutyourfridge #eatyourveggies #nofoodwaste #nofoodwasted #creativemealideas #culinarynutrition

Fridays are for eating whatever is left in your fridge..
Cleanse the fridge 🙌

Look what I found …so yum!

I just got a lil creative.

🍄made some mushroom toast with the bottom of the container mushrooms, 1/2 onion, all sautéed..thrown on on a cream cheese covered bun..and toasted.
🌱made a salad with leftover chickpeas, leftover chicken breast and a bunch of ol veggies that need to be eaten.

Voila!

Now go check out your fridge and see what you can create❤️
Let me know below ⬇️

Ok lunchtime 😘
#justeatrealnutrition #justeatrealnutritionist #juliegledhillnutrition
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#leftovermakeover #leftovers #leftoversforlunch #healthymeals #healthylifestyle #cleanoutyourfridge #eatyourveggies #nofoodwaste #nofoodwasted #creativemealideas #culinarynutrition

Spring has sprung my nutrition peeps 🌱❤️

It’s such a beautiful day today!! This makes me sooo excited 😆.

It’s been a very crazy 2 years..I’m ready for new beginnings. My poor body has been through a lot of stress..
It’s time to get it back on track…
Let’s Spring Back To Health!!!
Who’s with me 🙋🏻‍♀️

#justeatrealnutrition #justeatrealnutritionist #juliegledhillnutrition
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🌱
🌱
🌱
🌱
🌱
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#healthylifestyle #healthyfood #nutrition #wellness #balancedliving #balancedeating #balancedlifestyle #healthiswealth #motivation #eatclean #foodie #healthyfoodie #delicious #fuelyourbody #healthyrecipes #healthyliving #foodisfuel #eatyourveggies #eattherainbow #guthealth #healthyeatingrecipes #healthyeatingforlife #healthysnacks

Spring has sprung my nutrition peeps 🌱❤️

It’s such a beautiful day today!! This makes me sooo excited 😆.

It’s been a very crazy 2 years..I’m ready for new beginnings. My poor body has been through a lot of stress..
It’s time to get it back on track…
Let’s Spring Back To Health!!!
Who’s with me 🙋🏻‍♀️

#justeatrealnutrition #justeatrealnutritionist #juliegledhillnutrition
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🌱
🌱
🌱
🌱
🌱
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#healthylifestyle #healthyfood #nutrition #wellness #balancedliving #balancedeating #balancedlifestyle #healthiswealth #motivation #eatclean #foodie #healthyfoodie #delicious #fuelyourbody #healthyrecipes #healthyliving #foodisfuel #eatyourveggies #eattherainbow #guthealth #healthyeatingrecipes #healthyeatingforlife #healthysnacks

Happy Fry yay My Nutrition Peeps ❤️🌱
I think it’s a steak kinda night 🥩

This baby is one of many healthy recipes found in my plans..

One Pan Steak, Asparagus and Broccoli 🥦🥩
So easy and sooo yummy!

Looking for some #Healthy yet tasty recipe ideas? Want to get into a better meal plan routine?
Don’t know where to start?

I got ya!
Contact me and I can set you up with your very own personalized recipes and meal plans (includes grocery list, ingredient notes, prep ideas)

Let’s get started today!

#justeatrealnutrition #justeatrealnutritionist #juliegledhillnutrition
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🥩
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🥩
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#healthyeatingmadeeasy #healthyrecipes #healthylifestyle #healthyfood #recipeideas #mealplanning #mealprep #healthymeals #personalizedmealplans #recipes

Happy Fry yay My Nutrition Peeps ❤️🌱
I think it’s a steak kinda night 🥩

This baby is one of many healthy recipes found in my plans..

One Pan Steak, Asparagus and Broccoli 🥦🥩
So easy and sooo yummy!

Looking for some #Healthy yet tasty recipe ideas? Want to get into a better meal plan routine?
Don’t know where to start?

I got ya!
Contact me and I can set you up with your very own personalized recipes and meal plans (includes grocery list, ingredient notes, prep ideas)

Let’s get started today!

#justeatrealnutrition #justeatrealnutritionist #juliegledhillnutrition
🥩
🥦
🥩
🥦
🥩
🥦
🥩
🥦
#healthyeatingmadeeasy #healthyrecipes #healthylifestyle #healthyfood #recipeideas #mealplanning #mealprep #healthymeals #personalizedmealplans #recipes

Happy #WellnessWednesday My Nutrition Peeps ❤️🌱

Let’s talk Salmon shall we 😉

🐟 This “Nutrition Powerhouse”
has so many health benefits…check it out ⬇️

🐟 Salmon is a nutrient-dense fish with a high nutritional value. It’s high in lean protein, omega-3 fatty acids, and vitamins A, B, and D.
🐟Salmon is an excellent source of omega-3 fatty acids, which consists of therapeutic properties.
🐟It aids in the treatment of nutritional deficiencies and is also an essential vitamin with potent antioxidant qualities.
🐟it also has health advantages for the heart, brain, and eyes, among other things.

🐟My favourite way of eating salmon is in a cake 😜(Salmon cake that is 😉)

**looking for some new healthier recipe ideas? Need a lil help planning your week?! I gotcha… go to @justeatrealnutritionist #linkinbio and order your very own meal plans today ❤️🌱
#justeatrealnutrition #justeatrealnutritionist #juliegledhillnutrition
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#healthymeals #healthymealplan #healthyrecipes #mealplans #recipes #nutrition #nutritionplans #eathealthy #eatinghealthymadeeasy #recipe #healthyeating

Happy #WellnessWednesday My Nutrition Peeps ❤️🌱

Let’s talk Salmon shall we 😉

🐟 This “Nutrition Powerhouse”
has so many health benefits…check it out ⬇️

🐟 Salmon is a nutrient-dense fish with a high nutritional value. It’s high in lean protein, omega-3 fatty acids, and vitamins A, B, and D.
🐟Salmon is an excellent source of omega-3 fatty acids, which consists of therapeutic properties.
🐟It aids in the treatment of nutritional deficiencies and is also an essential vitamin with potent antioxidant qualities.
🐟it also has health advantages for the heart, brain, and eyes, among other things.

🐟My favourite way of eating salmon is in a cake 😜(Salmon cake that is 😉)

**looking for some new healthier recipe ideas? Need a lil help planning your week?! I gotcha… go to @justeatrealnutritionist #linkinbio and order your very own meal plans today ❤️🌱
#justeatrealnutrition #justeatrealnutritionist #juliegledhillnutrition
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#healthymeals #healthymealplan #healthyrecipes #mealplans #recipes #nutrition #nutritionplans #eathealthy #eatinghealthymadeeasy #recipe #healthyeating

I’m cold! Are you cold? I’m so done with cold 🥶!!!

But it is a good time to make soup 🍲😉

This is my go to, easy peasy, homemade “Instant Soup”
It takes no time and it’s full of deliciousness!!! 😋

I love SOUP!! 🍲
It’s so cozy! 😉

Ingredients:
-chopped red pepper 🌶
-chopped fresh spinach 🍃 -chopped green onion
-minced garlic
-brown rice vermicelli noodles 🍜
-chopped chicken breast 🍗 -chicken bullion cube crumbled (mccormicks is my choice..no msg)
(I threw in some sirraccha and fish sauce to add a twist)
-put all ingredients in a glass bowl with lid (mason jars work well)..its perfect for work!
-boil water in a kettle..pour it in the bowl cover for 10 minutes
Voila! Enjoy!
#justeatrealnutrition #justeatrealnutritionist #juliegledhillnutrition
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#healthysoup #nomsg #healthyeating #healthylifestyle #cozy #cozyfood #lunchideas #recipe #easyrecipes #healthyrecipes #recipeshare #healthyeatingmadeeasy

I’m cold! Are you cold? I’m so done with cold 🥶!!!

But it is a good time to make soup 🍲😉

This is my go to, easy peasy, homemade “Instant Soup”
It takes no time and it’s full of deliciousness!!! 😋

I love SOUP!! 🍲
It’s so cozy! 😉

Ingredients:
-chopped red pepper 🌶
-chopped fresh spinach 🍃 -chopped green onion
-minced garlic
-brown rice vermicelli noodles 🍜
-chopped chicken breast 🍗 -chicken bullion cube crumbled (mccormicks is my choice..no msg)
(I threw in some sirraccha and fish sauce to add a twist)
-put all ingredients in a glass bowl with lid (mason jars work well)..its perfect for work!
-boil water in a kettle..pour it in the bowl cover for 10 minutes
Voila! Enjoy!
#justeatrealnutrition #justeatrealnutritionist #juliegledhillnutrition
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#healthysoup #nomsg #healthyeating #healthylifestyle #cozy #cozyfood #lunchideas #recipe #easyrecipes #healthyrecipes #recipeshare #healthyeatingmadeeasy

Happy Valentines Day My Nutrition Peeps ❤️🌱

I just wanted to share my Healthy Breakfast Cookie with all of you today!
Enjoy 😘

🍪 Healthy Breakfast Cookie Recipe

🍪2.5 cups Oats
🍪1/2 cup Oat flour
🍪1 cup Hemp Hearts
🍪1/2 cup pumpkin Seeds
🍪1/2 cup Slivered Almonds
🍪1/2 cups Chia Seed
🍪1/2 cups Dried Cranberries
🍪1/2 cup Dark Chocolate Chips
🍪2 tsp Cinnamon
🍪1 cup Pure Maple Syrup (or honey)
🍪2/3 cup Natural Peanut Butter
🍪1 tsp Vanilla Extract
🍪2 Eggs

🍪 Preheat oven to 350 degrees and line baking sheet with parchment paper.
🍪Mix all dry ingredients in a bowl and mix wet ingredients in separate bowl.
🍪Pour dry ingredient into wet ingredients and mix together until well combined.
🍪Use a cookie scoop and place onto baking sheet. Press down with your hands (they will not spread on their own).
🍪Bake for 12-15 minutes until set. Enjoy!

#justeatrealnutrition #justeatrealnutritionist #juliegledhillnutrition
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#happyvalentinesday #loveyourself #treatyourbodyright #healthyrecipes #recipes #recipeshare #hearthealth #hearthhealthyfood #loveyourbody #spreadlove

Happy Valentines Day My Nutrition Peeps ❤️🌱

I just wanted to share my Healthy Breakfast Cookie with all of you today!
Enjoy 😘

🍪 Healthy Breakfast Cookie Recipe

🍪2.5 cups Oats
🍪1/2 cup Oat flour
🍪1 cup Hemp Hearts
🍪1/2 cup pumpkin Seeds
🍪1/2 cup Slivered Almonds
🍪1/2 cups Chia Seed
🍪1/2 cups Dried Cranberries
🍪1/2 cup Dark Chocolate Chips
🍪2 tsp Cinnamon
🍪1 cup Pure Maple Syrup (or honey)
🍪2/3 cup Natural Peanut Butter
🍪1 tsp Vanilla Extract
🍪2 Eggs

🍪 Preheat oven to 350 degrees and line baking sheet with parchment paper.
🍪Mix all dry ingredients in a bowl and mix wet ingredients in separate bowl.
🍪Pour dry ingredient into wet ingredients and mix together until well combined.
🍪Use a cookie scoop and place onto baking sheet. Press down with your hands (they will not spread on their own).
🍪Bake for 12-15 minutes until set. Enjoy!

#justeatrealnutrition #justeatrealnutritionist #juliegledhillnutrition
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#happyvalentinesday #loveyourself #treatyourbodyright #healthyrecipes #recipes #recipeshare #hearthealth #hearthhealthyfood #loveyourbody #spreadlove

Happy #wellnesswednesday My Nutrition Peeps ❤️🌱

#breakfastisthemostimportantmealoftheday

🥚I know, I know…I say it all the time..but it’s true..
🥚What you eat for breakfast can make or break your day..keeping your blood sugars stable is key.

🥚Here’s an easy and tasty
🥚Air fryer egg on toast that will start your day off right 😉

🥚Butter a piece of bread, make a dent in the middle with a glass, crack an egg on the bread…
Preheat air fryer at 350…
Place bread and egg in air fryer, cook at 350 for 6-8 minutes, serve with a fruit
Done ✅
Now have a fabulous day ☀️

#justeatrealnutrition #justeatrealnutritionist #juliegledhillnutrition
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#breakfast #breakfastideas #easybreakfast #easybreakfastideas #breakfastrecipes #eatyourbreakfast #bloodsugar #recipe #recipeshare #healthyrecipes #healthybreakfast #healthybreakfastideas #nutrition #nutritiousanddelicious

Happy #wellnesswednesday My Nutrition Peeps ❤️🌱

#breakfastisthemostimportantmealoftheday

🥚I know, I know…I say it all the time..but it’s true..
🥚What you eat for breakfast can make or break your day..keeping your blood sugars stable is key.

🥚Here’s an easy and tasty
🥚Air fryer egg on toast that will start your day off right 😉

🥚Butter a piece of bread, make a dent in the middle with a glass, crack an egg on the bread…
Preheat air fryer at 350…
Place bread and egg in air fryer, cook at 350 for 6-8 minutes, serve with a fruit
Done ✅
Now have a fabulous day ☀️

#justeatrealnutrition #justeatrealnutritionist #juliegledhillnutrition
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🥚
#breakfast #breakfastideas #easybreakfast #easybreakfastideas #breakfastrecipes #eatyourbreakfast #bloodsugar #recipe #recipeshare #healthyrecipes #healthybreakfast #healthybreakfastideas #nutrition #nutritiousanddelicious

Happy #motivationmonday My Nutrition Peeps ♥️🌱

So I was looking for any easy breakfast that I can enjoy with my coffee..and I’m more of a savoury person than a sweet one😉

So I experimented and made a lil savoury pumpkin bread…and it worked 💃🏻

Try it..you’ll like it 😉

This pumpkin bread is so good: each slice is packed with pumpkin, incredibly moist, and full of healthy nutrients…it’s a great start to your day!

🍞SAVOURY PUMPKIN BREAD RECIPE:

Ingredients:

🍞1 cup pumpkin puree
🍞1 cup whole wheat flour
🍞1 cup oat flour
🍞1/4 cup coconut palm sugar
🍞1 cup plain yogurt
🍞2 eggs, room temp
🍞¼ cup avocado oil
🍞½ tsp baking powder
🍞½ tsp baking soda
🍞½ tsp ginger
🍞½ tsp turmeric
🍞1 tsp salt
🍞¼ tsp black pepper
🍞¼ cup hemp seeds (more for top)
🍞¼ cup pumpkin seeds (more for top)

Directions:

🍞Preheat oven at 350. Grease a 5 X 9 inch pan
🍞In a medium bowl, add wet ingredients: eggs, oil, and yogurt. Whisk to break eggs and mix in yogurt. Add pumpkin puree and combine well. set aside
🍞In a large bowl, add dry ingredients: flour, spices and sugar. Mix well with fork to distribute evenly. 🍞Add wet ingredients in 3 batches and fold in until flour is moist and well blended. Add seeds.
🍞Transfer to prepared baking pan and bake at 350 degrees for 1 hour to 1 hour and 15 minutes. Let cool in pan for 20 minutes then loosen sides and turn out of pan.
🍞Slice thin and toast with butter or make sandwiches. Suggested ideas are cream cheese, turkey and cheese. Peanut butter and jelly actually works, too! Enjoy!

#justeatrealnutrition #justeatrealnutritionist #juliegledhillnutrition
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#healthylifestyle #healthyfood #nutrition #wellness #balancedliving #balancedeating #balancedlifestyle #healthiswealth #motivation #foodie #healthyfoodie #delicious #fuelyourbody #healthyrecipes #healthyliving #foodisfuel #eatyourveggies #eattherainbow #guthealth #healthyeatingrecipes #healthyeatingforlife #healthysnacks

Happy #motivationmonday My Nutrition Peeps ♥️🌱

So I was looking for any easy breakfast that I can enjoy with my coffee..and I’m more of a savoury person than a sweet one😉

So I experimented and made a lil savoury pumpkin bread…and it worked 💃🏻

Try it..you’ll like it 😉

This pumpkin bread is so good: each slice is packed with pumpkin, incredibly moist, and full of healthy nutrients…it’s a great start to your day!

🍞SAVOURY PUMPKIN BREAD RECIPE:

Ingredients:

🍞1 cup pumpkin puree
🍞1 cup whole wheat flour
🍞1 cup oat flour
🍞1/4 cup coconut palm sugar
🍞1 cup plain yogurt
🍞2 eggs, room temp
🍞¼ cup avocado oil
🍞½ tsp baking powder
🍞½ tsp baking soda
🍞½ tsp ginger
🍞½ tsp turmeric
🍞1 tsp salt
🍞¼ tsp black pepper
🍞¼ cup hemp seeds (more for top)
🍞¼ cup pumpkin seeds (more for top)

Directions:

🍞Preheat oven at 350. Grease a 5 X 9 inch pan
🍞In a medium bowl, add wet ingredients: eggs, oil, and yogurt. Whisk to break eggs and mix in yogurt. Add pumpkin puree and combine well. set aside
🍞In a large bowl, add dry ingredients: flour, spices and sugar. Mix well with fork to distribute evenly. 🍞Add wet ingredients in 3 batches and fold in until flour is moist and well blended. Add seeds.
🍞Transfer to prepared baking pan and bake at 350 degrees for 1 hour to 1 hour and 15 minutes. Let cool in pan for 20 minutes then loosen sides and turn out of pan.
🍞Slice thin and toast with butter or make sandwiches. Suggested ideas are cream cheese, turkey and cheese. Peanut butter and jelly actually works, too! Enjoy!

#justeatrealnutrition #justeatrealnutritionist #juliegledhillnutrition
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#healthylifestyle #healthyfood #nutrition #wellness #balancedliving #balancedeating #balancedlifestyle #healthiswealth #motivation #foodie #healthyfoodie #delicious #fuelyourbody #healthyrecipes #healthyliving #foodisfuel #eatyourveggies #eattherainbow #guthealth #healthyeatingrecipes #healthyeatingforlife #healthysnacks

Sooo….I had a craving for Breaky…😜..and wanted to use my Air fryer 😉
@cosoricooks

🌯Naan breakfast wrap!
(I made my own naan with leftover pizza dough but store bought is fine )

-naan bread 🍞
-cheese slice 🧀
-half an avocado 🥑
-scrambled 🍳
-Turkey bacon 🥓
Preheat air fryer at 350 degrees. Once heated, place wrap in air fryer and cook for 3 minutes…that’s it 🤷🏻‍♀️

What did you have for breakfast today?

#justeatrealnutrition #justeatrealnutritionist #juliegledhillnutrition
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#breakfastinspo #healthybreakfast #healthybreakfastideas #healthybreakfastrecipes #recipeshare #recipes #airfryer #airfryerrecipes
#mostimportantmealoftheday #breakfast #healthyeating #healthyrecipes #culinarynutrition

Sooo….I had a craving for Breaky…😜..and wanted to use my Air fryer 😉
@cosoricooks

🌯Naan breakfast wrap!
(I made my own naan with leftover pizza dough but store bought is fine )

-naan bread 🍞
-cheese slice 🧀
-half an avocado 🥑
-scrambled 🍳
-Turkey bacon 🥓
Preheat air fryer at 350 degrees. Once heated, place wrap in air fryer and cook for 3 minutes…that’s it 🤷🏻‍♀️

What did you have for breakfast today?

#justeatrealnutrition #justeatrealnutritionist #juliegledhillnutrition
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🍳
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🥓
🌯
#breakfastinspo #healthybreakfast #healthybreakfastideas #healthybreakfastrecipes #recipeshare #recipes #airfryer #airfryerrecipes
#mostimportantmealoftheday #breakfast #healthyeating #healthyrecipes #culinarynutrition

Happy Monday My Nutrition Peeps ♥️🌱

It’s a tad Chilly out today 🥶

🌶 let’s try to keep warm..It’s a great day to make some chilli 😉

🌶Here’s my go to Turkey Chilli Recipe :

1 tbsp Extra Virgin Olive Oil
1 lb Extra Lean Ground Turkey
1 Yellow Onion (chopped)
2 cups Diced Tomatoes
2 cups Crushed Tomatoes
2 cups Black Beans (cooked, rinsed)
1 3/4 cups Red Kidney Beans (cooked, rinsed)
2 Carrot (chopped)
5 stalks Celery (chopped)
1Red Bell Pepper (chopped)
1 Jalapeno Pepper (chopped)
3 tbsps Chili Powder
1 tsp Cumin
1 tsp Sea Salt

🌶Heat oil in a large pan oven over medium heat. Add the ground turkey and onion and saute for about five to seven minutes, or until the turkey is cooked through.
🌶Add all of the remaining ingredients and stir to combine.
🌶Bring to a boil, then reduce the heat and simmer for 30 minutes.
🌶Divide into bowls, serve and enjoy!
🌶I like to top mine with avocado slices, plain yogurt and cheese..so yum!

#justeatrealnutrition #justeatrealnutritionist #juliegledhillnutrition
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#cozyrecipes
#health #healthylifestyle #healthyfood #nutrition #wellness #balancedliving #balancedeating #balancedlifestyle #healthiswealth #culinarynutrition #foodie #healthyfoodie #delicious #fuelyourbody #healthyrecipes #healthyliving #foodisfuel #eatyourveggies #eattherainbow #guthealth

Happy Monday My Nutrition Peeps ♥️🌱

It’s a tad Chilly out today 🥶

🌶 let’s try to keep warm..It’s a great day to make some chilli 😉

🌶Here’s my go to Turkey Chilli Recipe :

1 tbsp Extra Virgin Olive Oil
1 lb Extra Lean Ground Turkey
1 Yellow Onion (chopped)
2 cups Diced Tomatoes
2 cups Crushed Tomatoes
2 cups Black Beans (cooked, rinsed)
1 3/4 cups Red Kidney Beans (cooked, rinsed)
2 Carrot (chopped)
5 stalks Celery (chopped)
1Red Bell Pepper (chopped)
1 Jalapeno Pepper (chopped)
3 tbsps Chili Powder
1 tsp Cumin
1 tsp Sea Salt

🌶Heat oil in a large pan oven over medium heat. Add the ground turkey and onion and saute for about five to seven minutes, or until the turkey is cooked through.
🌶Add all of the remaining ingredients and stir to combine.
🌶Bring to a boil, then reduce the heat and simmer for 30 minutes.
🌶Divide into bowls, serve and enjoy!
🌶I like to top mine with avocado slices, plain yogurt and cheese..so yum!

#justeatrealnutrition #justeatrealnutritionist #juliegledhillnutrition
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#cozyrecipes
#health #healthylifestyle #healthyfood #nutrition #wellness #balancedliving #balancedeating #balancedlifestyle #healthiswealth #culinarynutrition #foodie #healthyfoodie #delicious #fuelyourbody #healthyrecipes #healthyliving #foodisfuel #eatyourveggies #eattherainbow #guthealth

Lets help our bodies out and Let’s build up our immune system together…
Our bodies are going through so much stress right now..so let’s help it out and fuel it properly…
I’m not saying let’s Detox I’m saying let’s listen to what our bodies need and not deprive it..
#guthealth

who’s with me ?🙋🏻‍♀️

#justeatrealnutrition #justeatrealnutritionist #juliegledhillnutrition
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#nutrition #treatyourbodyright #guthealthmatters #eatwhatyoulove #immunebooster #immunityboost #nostress #stressless #nodeprivation

Lets help our bodies out and Let’s build up our immune system together…
Our bodies are going through so much stress right now..so let’s help it out and fuel it properly…
I’m not saying let’s Detox I’m saying let’s listen to what our bodies need and not deprive it..
#guthealth

who’s with me ?🙋�🏻‍♀️

#justeatrealnutrition #justeatrealnutritionist #juliegledhillnutrition
♥️
♥️
♥️
♥️
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#nutrition #treatyourbodyright #guthealthmatters #eatwhatyoulove #immunebooster #immunityboost #nostress #stressless #nodeprivation

Happy #wellnesswednesday My Nutrition Peeps ♥️🌱

I just wanted to share my sushi “Fail” that turned into a win 😉

🍣 sooo I didn’t have any Sea weed sheets so I thought I’ll be fine rolling everything in the sticky rice…um that was a mess.

🍣I’m not one to waste food or give up on it…sooo I made little sushi cups …I molded the sticky rice in my mini muffin tin..popped them out and filled them with all my sushi ingredients…and it worked 💃🏻

🍣so if you don’t feel like rolling your sushi, this is a perfect alternative..one bite sushi cups 🤷🏻‍♀️

🍣do you have a recipe fail that turned into a win??

#justeatrealnutrition #justeatrealnutritionist #juliegledhillnutrition
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#happyhumpday🐫 #recipe #recipeshare #recipeoftheday #recipeideas #sushi #creativeinthekitchen #dontgiveup #food #foodstagram #eatrealfood #eatwell

Happy #wellnesswednesday My Nutrition Peeps ♥️🌱

I just wanted to share my sushi “Fail” that turned into a win 😉

🍣 sooo I didn’t have any Sea weed sheets so I thought I’ll be fine rolling everything in the sticky rice…um that was a mess.

🍣I’m not one to waste food or give up on it…sooo I made little sushi cups …I molded the sticky rice in my mini muffin tin..popped them out and filled them with all my sushi ingredients…and it worked 💃🏻

🍣so if you don’t feel like rolling your sushi, this is a perfect alternative..one bite sushi cups 🤷🏻‍♀️

🍣do you have a recipe fail that turned into a win??

#justeatrealnutrition #justeatrealnutritionist #juliegledhillnutrition
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🍣
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🍣
💥
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#happyhumpday🐫 #recipe #recipeshare #recipeoftheday #recipeideas #sushi #creativeinthekitchen #dontgiveup #food #foodstagram #eatrealfood #eatwell

Happy #mondaymotivation My Nutrition Peeps ❤️🌱

Granola!!!
I love granola with plain yogurt and fruit. It’s a great start to the day….filled with #antioxidants, #fiber, #vitamins and #minerals. I like to make my own, so I can control the sugar and it’s pretty darn easy 😉

This is my go to Granola Recipe:

🥣 1 3/4 cups Quick Oats
🥣2 tbsps Oat Flour
🥣1/4 cup Pumpkin Seeds
🥣1/4 cup Hemp Hearts
🥣1 1/2 tsps Cinnamon
🥣1/3 cup Maple Syrup
🥣2 tbsps Avocado Oil

🥣Preheat the oven to 300ºF (148ºC) and line a baking sheet with parchment paper.
🥣In a mixing bowl combine the oats, oat flour, pumpkin seeds, hemp hearts and cinnamon. Stir in the maple syrup and oil until well combined.
🥣Bake for 20 to 23 minutes until golden brown, stirring halfway through.
🥣Remove from the oven and let cool completely on the tray. Enjoy!

#justeatrealnutrition #justeatrealnutritionist #juliegledhillnutrition
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#breakfastbowl #breakfastlover #fitbreakfast #healthybreakfast #breakfastidea #healthyrecipes #healthybreakfastideas #breakfastideas #mostimportantmealoftheday #startyourdayright

Happy #mondaymotivation My Nutrition Peeps ❤️🌱

Granola!!!
I love granola with plain yogurt and fruit. It’s a great start to the day….filled with #antioxidants, #fiber, #vitamins and #minerals. I like to make my own, so I can control the sugar and it’s pretty darn easy 😉

This is my go to Granola Recipe:

🥣 1 3/4 cups Quick Oats
🥣2 tbsps Oat Flour
🥣1/4 cup Pumpkin Seeds
🥣1/4 cup Hemp Hearts
🥣1 1/2 tsps Cinnamon
🥣1/3 cup Maple Syrup
🥣2 tbsps Avocado Oil

🥣Preheat the oven to 300ºF (148ºC) and line a baking sheet with parchment paper.
🥣In a mixing bowl combine the oats, oat flour, pumpkin seeds, hemp hearts and cinnamon. Stir in the maple syrup and oil until well combined.
🥣Bake for 20 to 23 minutes until golden brown, stirring halfway through.
🥣Remove from the oven and let cool completely on the tray. Enjoy!

#justeatrealnutrition #justeatrealnutritionist #juliegledhillnutrition
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🥣
🥣
🥣
🥣
🥣
🥣
#breakfastbowl #breakfastlover #fitbreakfast #healthybreakfast #breakfastidea #healthyrecipes #healthybreakfastideas #breakfastideas #mostimportantmealoftheday #startyourdayright

I am so excited to share this delicious recipe with you today. The Greek flavors added the perfect touch to the classic chicken burger. The oregano and feta cheese enhanced the flavor so much!
Some days I just feel like a big juicy burger🍔…right?!

🍔1 lb ground Chicken
🍔3/4 cup Panko crumbs
🍔1Tbsp onion soup mix (without MSG)
🍔1 egg
🍔2 tsp minced garlic
🍔1/4 crumbled feta
🍔1 tbsp dried oregano (or 2 Tbsp fresh oregano)
🍔Mix all ingredients in a bowl, divide into 4 balls (I chill in the fridge for at least 1 hour)…. Flatten the balls into patties. Cook on the BBQ or on the stove top until cooked through (reaches 180 degrees)….and voila! I always load mine up with lettuce, tomatoes, onions, tzatziki sauce…um yum!

#justeatrealnutrition #justeatrealnutritionist #juliegledhillnutrition
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#health #healthylifestyle #healthyfood #nutrition #recipeshare #balancedliving #balancedeating #balancedlifestyle #healthiswealth #motivation #foodie #healthyfoodie #delicious #fuelyourbody #healthyrecipes #healthyliving #foodisfuel #eatyourveggies #eattherainbow #guthealth #healthyeatingrecipes #healthyeatingforlife

I am so excited to share this delicious recipe with you today. The Greek flavors added the perfect touch to the classic chicken burger. The oregano and feta cheese enhanced the flavor so much!
Some days I just feel like a big juicy burger🍔…right?!

🍔1 lb ground Chicken
🍔3/4 cup Panko crumbs
🍔1Tbsp onion soup mix (without MSG)
🍔1 egg
🍔2 tsp minced garlic
🍔1/4 crumbled feta
🍔1 tbsp dried oregano (or 2 Tbsp fresh oregano)
🍔Mix all ingredients in a bowl, divide into 4 balls (I chill in the fridge for at least 1 hour)…. Flatten the balls into patties. Cook on the BBQ or on the stove top until cooked through (reaches 180 degrees)….and voila! I always load mine up with lettuce, tomatoes, onions, tzatziki sauce…um yum!

#justeatrealnutrition #justeatrealnutritionist #juliegledhillnutrition
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🍔
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#health #healthylifestyle #healthyfood #nutrition #recipeshare #balancedliving #balancedeating #balancedlifestyle #healthiswealth #motivation #foodie #healthyfoodie #delicious #fuelyourbody #healthyrecipes #healthyliving #foodisfuel #eatyourveggies #eattherainbow #guthealth #healthyeatingrecipes #healthyeatingforlife

Happy Wellness Wednesday My Nutrition Peeps ❤️🌱

“Diets teach you to ignore what your body is telling you”
Yup!

💥Our bodies are a fine tuned instrument, if you really listen to it, it will let you know what it needs…true story!
💥 Diets are a temporary “fix,” not a sustainable way of living.
💥 Diets promise one thing — weight loss — and usually deliver another: weight gain.
💥 Diets tell you what you CAN’T have, not what you CAN have.
💥 Diets don’t recognize individual differences, such as metabolism, genetics, medical history
💥 Diets teach you to ignore what your body is telling you, like with hunger and fullness cues.
💥 Diets make you feel that you are bad for wanting food that is labeled as “bad
💥 Diets make you feel deprived.
💥 Diets make you doubt your body, your abilities, your strengths, and your willpower.

❤️I’m here to help you listen closer to your body and nourish it properly!❤️

Contact me to get started today!

#justeatrealnutrition #justeatrealnutritionist #juliegledhillnutrition
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❤️
❤️
❤️
❤️
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#nodiet #mindfuleating #intuitiveeating #listentoyourbody #foodisfuel #nodeprivation #eatrealfood #treatyourbodyright

Happy Wellness Wednesday My Nutrition Peeps ❤️🌱

“Diets teach you to ignore what your body is telling you”
Yup!

💥Our bodies are a fine tuned instrument, if you really listen to it, it will let you know what it needs…true story!
💥 Diets are a temporary “fix,” not a sustainable way of living.
💥 Diets promise one thing — weight loss — and usually deliver another: weight gain.
💥 Diets tell you what you CAN’T have, not what you CAN have.
💥 Diets don’t recognize individual differences, such as metabolism, genetics, medical history
💥 Diets teach you to ignore what your body is telling you, like with hunger and fullness cues.
💥 Diets make you feel that you are bad for wanting food that is labeled as “bad
💥 Diets make you feel deprived.
💥 Diets make you doubt your body, your abilities, your strengths, and your willpower.

❤️I’m here to help you listen closer to your body and nourish it properly!❤️

Contact me to get started today!

#justeatrealnutrition #justeatrealnutritionist #juliegledhillnutrition
❤️
❤️
❤️
❤️
❤️
❤️
❤️
#nodiet #mindfuleating #intuitiveeating #listentoyourbody #foodisfuel #nodeprivation #eatrealfood #treatyourbodyright

How to enjoy the holidays without the stress of overthinking what not too eat!!

🌱Reject the Diet Mentality
🌱Remove all thought of diets and trends before walking into that holiday dinner or party.
🌱It’s diets that cause big food-holidays, like Christmas , to become a day full of anxiety.
🌱So instead, get excited to eat all your favorite foods that you’ve been looking forward to all year.
🌱Don’t skip meals so you can fit more in..that just hurts 😳
🌱Remember, the holidays are a great time to be thankful for your loved ones, so enjoy your time catching up with them on their lives.

🎤 💥

#justeatrealnutrition #justeatrealnutritionist #juliegledhillnutrition
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💥
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💥
💥
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#enjoyyourmeal #enjoyyourtime #enjoytheholidays #nostress #stressfreeeating #holidayeating #nodiet

How to enjoy the holidays without the stress of overthinking what not too eat!!

🌱Reject the Diet Mentality
🌱Remove all thought of diets and trends before walking into that holiday dinner or party.
🌱It’s diets that cause big food-holidays, like Christmas , to become a day full of anxiety.
🌱So instead, get excited to eat all your favorite foods that you’ve been looking forward to all year.
🌱Don’t skip meals so you can fit more in..that just hurts 😳
🌱Remember, the holidays are a great time to be thankful for your loved ones, so enjoy your time catching up with them on their lives.

🎤 💥

#justeatrealnutrition #justeatrealnutritionist #juliegledhillnutrition
💥
💥
💥
💥
💥
💥
💥
#enjoyyourmeal #enjoyyourtime #enjoytheholidays #nostress #stressfreeeating #holidayeating #nodiet

“I wish I could, but I just don’t have the time…..”

⏰The worst excuse ever!!! 💥

⏰ This Breaky took me…literally 6 minutes…6 🤷🏻‍♀️
-scrambled egg/ 1/2 avocado, Turkey bacon, shredded cheese on whole grain toast🥑🍳🧀🍞

⏰ Do you really lack the time to make an effort for healthy choices, or are you really just not seizing the opportunity?

⏰Yes, we’re all busy, but we can make small changes that take hardly any time. And yes planning a head just a bit helps.

⏰Need some motivation? Recipe ideas? Food prep ideas? Easy Nutrition Tips? Make Realistic Goals?

Contact me ☎️

Ps. I love ketchup on my eggs 😜🥫

#justeatrealnutritionist #justeatrealnutrition #juliegledhillnutrition
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#youhaveonebody #treatyourbodyright #youhavethepower #nutritionmadeeasy #taketimeforyou #selfcare #noexcuses #maketimeforyou #recipeideas #nutrition #nutritionforbusypeople

“I wish I could, but I just don’t have the time…..”

⏰The worst excuse ever!!! 💥

⏰ This Breaky took me…literally 6 minutes…6 🤷🏻‍♀️
-scrambled egg/ 1/2 avocado, Turkey bacon, shredded cheese on whole grain toast🥑🍳🧀🍞

⏰ Do you really lack the time to make an effort for healthy choices, or are you really just not seizing the opportunity?

⏰Yes, we’re all busy, but we can make small changes that take hardly any time. And yes planning a head just a bit helps.

⏰Need some motivation? Recipe ideas? Food prep ideas? Easy Nutrition Tips? Make Realistic Goals?

Contact me ☎️

Ps. I love ketchup on my eggs 😜🥫

#justeatrealnutritionist #justeatrealnutrition #juliegledhillnutrition
⏰
⏰
⏰
⏰
⏰
⏰
⏰
⏰
#youhaveonebody #treatyourbodyright #youhavethepower #nutritionmadeeasy #taketimeforyou #selfcare #noexcuses #maketimeforyou #recipeideas #nutrition #nutritionforbusypeople

Oh how I love me some cheesy buns 🧀 🥖 😉

These babies are so easy to make with just a few ingredients..including yogurt!

🥖Cheesy Yogurt Buns

INGREDIENTS

🧀1 1/2 cups self-rising flour(or just use regular flour with a tap of baking powder and dash of salt)
🥖1 1/2 cups plain whole-milk Greek yogurt
🧀1 cup shredded old cheddar (separated)
🥖2tsp garlic powder
🧀sprinkle of parsley

🥖Heat the oven: Arrange a rack in the middle of the oven and heat to 400°F. Line a baking sheet with parchment paper; set aside.
🧀Mix the dough: Place the flour, yogurt, 3/4 cup of shredded cheese (reserve 1/2 cup for on top), and garlic powder in a large bowl. Mix with a wooden spoon or rubber spatula until a moist, shaggy dough forms and no dry bits of flour remain.
🥖Drop the dough: Using a 1/4-cup measuring cup, drop the dough onto the baking sheet, spacing the biscuits at least 1 1/2 inches apart. Sprinkle cheese and parsley on top.
🧀Bake the biscuits: Bake until golden-brown in spots on top, 15 to 20 minutes. Let cool slightly before serving.Enjoy!
P.S..I love dipping it in my soup ….so Delish!! 🤤

#justeatrealnutritionist #justeatrealnutrition #juliegledhillnutrition
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#intuitiveeating #foodfreedom #antidiet #mindfuleating #healthylifestyle #healthyfood #selflove #healthateverysize #bodypositivity #nutrition #bodypositive #selfcare #health #healthy #healthyeating #nodietculture #nondiet #ditchthediet #food #foodie #allfoodsfit #bodyacceptance

Oh how I love me some cheesy buns 🧀 🥖 😉

These babies are so easy to make with just a few ingredients..including yogurt!

🥖Cheesy Yogurt Buns

INGREDIENTS

🧀1 1/2 cups self-rising flour(or just use regular flour with a tap of baking powder and dash of salt)
🥖1 1/2 cups plain whole-milk Greek yogurt
🧀1 cup shredded old cheddar (separated)
🥖2tsp garlic powder
🧀sprinkle of parsley

🥖Heat the oven: Arrange a rack in the middle of the oven and heat to 400°F. Line a baking sheet with parchment paper; set aside.
🧀Mix the dough: Place the flour, yogurt, 3/4 cup of shredded cheese (reserve 1/2 cup for on top), and garlic powder in a large bowl. Mix with a wooden spoon or rubber spatula until a moist, shaggy dough forms and no dry bits of flour remain.
🥖Drop the dough: Using a 1/4-cup measuring cup, drop the dough onto the baking sheet, spacing the biscuits at least 1 1/2 inches apart. Sprinkle cheese and parsley on top.
🧀Bake the biscuits: Bake until golden-brown in spots on top, 15 to 20 minutes. Let cool slightly before serving.Enjoy!
P.S..I love dipping it in my soup ….so Delish!! 🤤

#justeatrealnutritionist #justeatrealnutrition #juliegledhillnutrition
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🥖
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🥖
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#intuitiveeating #foodfreedom #antidiet #mindfuleating #healthylifestyle #healthyfood #selflove #healthateverysize #bodypositivity #nutrition #bodypositive #selfcare #health #healthy #healthyeating #nodietculture #nondiet #ditchthediet #food #foodie #allfoodsfit #bodyacceptance

If you know me..you know I love leftovers!!!

🥗I just cleaned out the fridge and made my #leftovermakeover salad bowl!!

🥗taco meat 🌮
🥗roasted peppers and mushrooms 🍄 🌶
🥗1/2 an avocado 🥑
🥗Bottom of the container plain yogurt
🥗bottom of the bag tortilla chips
🥗dollop of salsa..

It’s so good 🤤

What’s in your fridge ?!?

#justeatrealnutritionist #justeatrealnutrition #juliegledhillnutrition
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#leftovers #eatinghealthyonabudget #nowastedfood #foodisfuel #nutritionandwellness #nourishbowl #nofoodwaste #cleanoutyourfridge #nofoodrules #balancedmeals #balancedeating

If you know me..you know I love leftovers!!!

🥗I just cleaned out the fridge and made my #leftovermakeover salad bowl!!

🥗taco meat 🌮
🥗roasted peppers and mushrooms 🍄 🌶
🥗1/2 an avocado 🥑
��🥗Bottom of the container plain yogurt
🥗bottom of the bag tortilla chips
🥗dollop of salsa..

It’s so good 🤤

What’s in your fridge ?!?

#justeatrealnutritionist #justeatrealnutrition #juliegledhillnutrition
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#leftovers #eatinghealthyonabudget #nowastedfood #foodisfuel #nutritionandwellness #nourishbowl #nofoodwaste #cleanoutyourfridge #nofoodrules #balancedmeals #balancedeating

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@mellopause_nutrition

(905) 380-4689

julienncp@gmail.com

Welland, ON, Canada

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