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Let us know in the comments your favorite 👇🏻⁠ ⁠ Follow @veganfitnesscom for more vegan⁠ ⁠ ⁠Values are for approximately 1 oz or 28g of nuts. This includes nut butter like cashew butter without any added ingredients.⁠ ⁠ Nuts are a great addition to any meal plan, while they’re usually high in fat, the fat they contain is essential for good health, plus they are a good source of a range of nutrients including protein, fiber, and other essential vitamins, minerals & phytonutrients, in particular, zinc,⁠ magnesium, vitamin E, and selenium. All vital nutrients to maximize performance.⁠ ⁠ Many studies have shown that nuts provide various health benefits, especially in regard to reducing heart disease risk factors. There is substantial evidence that regularly consuming nuts can cut the risk for coronary heart disease, for both men and women found an inverse relationship between nut consumption and a variety of heart conditions. That means that the more regularly people ate nuts, the lower their risk for coronary heart disease and some other cardiovascular conditions. (1)⁠ ⁠ Nuts are also full of antioxidants, which are the compounds in food that help repair damaged and stressed cells. Studies have shown nuts are a great source of antioxidants that can help reduce the risk of certain diseases. (3)⁠ ⁠ Nuts are high in calories, but they may actually protect against weight gain. A review of recent research found that more and more studies are reporting nuts important role in weight regulation and weight maintenance. (3)⁠ ⁠ In summary, nuts are an amazing addition to your diet and should be a key component of your diet, add them to a smoothie, use nut butter as a spread, top curries with cashew or simply eat as a snack. ⁠ ⁠ Sources⁠ ⁠ https://doi.org/10.1093/nutrit/nuz042 ⁠ ⁠ Health benefits of nut consumption. Nutrients. 2010;2(7):652–682. doi:10.3390/nu2070652⁠ ⁠ Association of Nut Consumption with Total and Cause-Specific Mortality November 21, 2013N Engl J Med 2013; 369:2001-2011⁠ ⁠ https://www.ncbi.nlm.nih.gov/pubmed/24075767⁠ - @veganfitnessinfo on Instagram

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Meal prepping is just like anything else, it is a skill that takes practice to get better at. 👩🏻‍🍳 The first step to mastering meal prep is to know what to eat and how much to eat. Here is a great visual of what that looks like courtesy of our friends at @precisionnutrition - @cruxfit on Instagram

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The Secrets of Vitamin D & Health ⁣ ⁣ 📚There is now not only strong scientific evidence that vitamin D plays a pivotal role in your immune response & your ability to fight infections, but there’s also been an independent study of 212 people with their levels of D levels VS Covid too!⁣ ⁣ For those in a hurry see image 2.⁣ ⁣ Conclusion:⁣ ⚠️96% of people with CRITICAL or SEVERE Covid symptoms had LOW - Mid vitamin D levels⁣ ⁣ ⚠️93% of people with ordinary or “ok” symptoms had low-mid level vitamin D levels⁣ ⁣ BUT most interestingly ⁣ ⚠️98% of people with mild or no symptoms had higher levels of vitamins D⁣ ⁣ ☀️One of vitamin D’s most important actions is to modulate the immune system, as receptors for vitamin D are found on T helper cells⁣ ⁣ Vitamin D deficiency turns off the epigenetic switches that protect us from viruses, bacteria & fungal infections⁣ ⁣ It’s a natural antibiotic that helps white blood cells clear infections. It does this by stimulating immune cells, which is found on T cells, macrophages, neutrophils & on epithelial cells in our guts & respiratory system⁣ ⁣ ☀️Vitamin D also blocks the inflammatory signals which play a role in many diseases, such as cancer, autoimmunity & obesity⁣ ⁣ ☀️Optimal vitamin D levels are also linked to tighter junctions in the intestines, making our guts less leaky⁣ ⁣ 💩If the gut is less leaky, the immune system is stronger bc it does not have to be activated constantly⁣ ⁣ ☀️Since Vitamin D is fat-soluble, if supplementing you should take it with fat for best absorption⁣ ⁣ 🏦We have a vitamin D reserve & a good protein diet leads to a better vitamin D level⁣ ⁣ 🧬Higher vitamin D levels are associated with longer telomere lengths. This means that optimal vitamin D levels reduce cellular aging, reduce the use of our stem cells & increase the efficiency of our mitochondria⁣ ⁣ 🙋🏼‍♀️Studies show vitamin D decreased the risk of breast cancer in women when their levels were over 50 ng/ ml. This is HUGE & should be mainstream news ⁣ ⁣ If you don’t get enough natural sunlight then my image shows the best alternative sources⁣ ⁣ Have you had your levels tested? ⁣ Tim☀️ - @timbiohacker on Instagram

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Vegan Food Pyramid for Fat Loss 🔥⁠⠀ ⁠⠀ We had many requests for this!⁠⠀ ⁠⠀ Follow @veganfitnesscom for more content like this!⁠⠀ ⁠⠀ One note, there is no drastic change in foods between fat loss & muscle gain, we still want to focus on the same foods, just slightly different quantities. ⁠⠀ ⁠⠀ When you’re on a fat loss journey it’s all about being in a calorie deficit - which becomes easier if you focus on lower calorie density foods. We also want to ensure we are getting the most nutrients from our foods, especially on lower calories. ⁠⠀ ⁠⠀ Meaning foods that are low in calories and you can eat bigger portions out of, primarily fruit and vegetables along with beans 🙌⁠⠀ ⁠⠀ At the base of this food pyramid we have fruit and veggies, so when preparing your meals make sure to load up your plate with those, then go for a whole grain, a protein source (beans, legumes) and top it off with some fats such as nuts and seeds 👍⁠⠀ ⁠⠀ Fruit, Vegetables & Greens 🍠⁠⠀ These are packed with nutrition alongside being high in water, fiber, phytonutrients, antioxidants and lots of other good stuff that your body needs. They provide a combo of carbs and some protein except for avocados which are higher in fats.⁠⠀ ⁠⠀ Aim for non-processed, fresh or frozen and don’t be shy on portion sizes for veggies.⁠⠀ ⁠⠀ Whole grains 🍚⁠⠀ Great carbohydrate sources, some higher in protein than others - aim for unrefined, grains that are whole and have retained their fiber and overall nutrition. Carbs can still be included in fat loss plan & should not be eliminated. ⁠⠀ ⁠⠀ Legumes 🌰⁠⠀ Provide protein and carbohydrates, extremely high in fiber which aids in keeping you full. ⁠⠀ ⁠⠀ Nuts & Seeds 🌰⁠⠀ Your fat sources, but also high in protein. It’s quite easy to go overboard with these so be sure to measure out the portion with each meal so as not to exceed your overall calories.⁠⠀ ⁠⠀ ⁠⠀ ⁠⠀ #meatlessmeals #plantprotein #plantbasedmeals #veganfortheplanet #highcarblowfat #fueledbyplants #veganhealing #nomeatathlete #meatfreeathlete #healthisthewealth⁠ #veganfitness #veganathlete #veganstrong #vegannutrition #vegangains #plantbuilt #veganmuscle #plantbasednutrition⁠⠀#vegan #veganuk #veganos #vegana - @veganfitnesscom on Instagram

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LADIES, ARE ALL ‘CARBS’ THE SAME? 🍞⁠ ⁠ Follow @ang_vfitforlife for more health & fitness related content. ⁠ ⁠ We often believe that if it’s carbs - then don’t touch it! 🙅‍♀️⁠ ⁠ It doesn’t help that numerous sources warn us saying carbs are bad for us and we should avoid them at all costs, if we want to lose weight. ⁠ ⁠ But are ALL CARBS REALLY BAD?⁠ ⁠ Pfff! ⁠ ⁠ Let me break it down for you. ⁠ ⁠ Carbs can be found in two forms:⁠ ⁠ 🍕 REFINED CARBS - These are the ones you need to look out for. They’re some of the most common foods in the standard American diet - bread, pizza, donuts, fries, cereal, snack bars - you name it. ⁠ ⁠ High in fat with poor nutrient value, these are quickly digested by your body. And make your blood sugar levels go all crazy! ⁠ ⁠ These are very calorie-dense. They may increase your risk of obesity, cardiovascular diseases and even cancer. ⁠ ⁠ If you want a fit & healthy lifestyle you need to try and limit your refined carbohydrate intake where possible!⁠ ⁠ 🥗HEALTHY CARBS - These are whole plant foods like fruits, vegetables, oats, sweet potatoes, legumes and grains. ⁠ They not only contain high levels of carbohydrate but are packed with essential nutrients, fiber, vitamins and minerals. All the good stuff your body needs to thrive! ⁠ ⁠ What’s more, these superfoods take longer to digest due to their high fiber content, and provide more sustained energy levels! ⁠ ⁠ -⁠ ⁠ Refined and healthy carbohydrates are miles apart in terms of nutritional value and health benefits. ⁠ ⁠ Choose wisely. 💪⁠ ⁠ What type of carbs do you include in your diet? 🥪👇⁠ .⁠ .⁠ .⁠ .⁠ #coaching #onlinecoach #wellness #weightloss #boss #bossbabe #busywomen #healthy #fitness #ladyboss #femaleentrepenuer #mindset #wellnesscoaching #holistic #priorities #health #fitness #lifestyle #wellness #bossbabe #femaleentrepreneur #entrepreneur #nutritioncoaching #realestateagentlife #realestateinvestor #realestateinvesting #realestate #realestateagent #Longislandrealestate #austinrealestate - @eatmoreofplants on Instagram

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Vegan Food Pyramid for Muscle Gain 💪 By @veganfitnesscom⁠ ⁠ 💪🏻 Gaining muscle is all about training progressively but also taking in more calories than you burn & consuming enough protein. ⁠ ⁠ 🌱 As a vegan looking to build muscle focus on whole grains as the base of your calories since they’re higher in calories than fruit and vegetables and can help you get more calories in!⁠ ⁠ At the base of this Muscle Gain food pyramid we have whole grains which should form the bulk of your plate (50%). Aim for non-refined grains such as oats, quinoa, buckwheat, millet, farro, amaranth and whole wheat tortillas or pasta 🍝⁠ ⁠ Fruit, Vegetables & Greens provide the most nutrition per ounce of weight, so they come in next. The more the better so you can ensure you’re getting the sufficient micronutrients you need on a daily basis. 🍠⁠ ⁠ Legumes are amazing protein sources and everyone should include them in their daily meals. Tofu, tempeh are low fiber options that you can also sometimes incorporate to be able to get more calories in.⁠ ⁠ Nuts & Seeds are the last food group that add the flavor and those essential healthy fats to your meal. When you’re trying to put on weight these can come really in handy since they are very high in calories. 🌰⁠ ⁠ Of course, we havent added supplements or other more processed foods in here, we recommend focusing on the above foods first & making them the bulk of your diet.⁠ ⁠ ⁠ ⁠ #meatlessmeals #plantprotein #plantbasedmeals #veganfortheplanet #highcarblowfat #fueledbyplants #veganhealing #nomeatathlete #meatfreeathlete #healthisthewealth⁠ #veganfitness #veganathlete #veganstrong #vegannutrition #vegangains #plantbuilt #veganmuscle #plantbasednutrition⁠⠀#vegan #veganuk #veganos #vegana #fitness #gym #muscle #deadlift #squat #fruit #oats⁠ - @veganfitnesscom on Instagram

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👉Indias love affair with fennel needs no introduction. The seed spice dominates a variety of our preparations. Did you know that India happens to be the largest exporter of fennel seeds, widely known as saunf. A common practice in most Indian households is to have few fennel seeds or saunf at the end of every meal. This practice you might think is to freshen the mouth, but think again. 🕳️A concentrated source of minerals like Copper, Potassium, Calcium, Zinc, Manganese, Vitamin C, Iron, Selenium and Magnesium, the age old practice does much more than simply beat bad breath. From regulating blood pressure to water retention, fennel seeds pack a bevy of nutrients that make it a must have in your kitchen. There are many health benefits of fennel seeds some are mentioned below👇: 1.Helps Regulate Blood Pressure: A study published in the Journal of Food Science, found that chewing on fennel seeds helped increased the nitrite content in saliva, making it a great natural way to keep a check on blood pressure levels. Apart from this, fennel seeds are also a very rich source of potassium and since potassium is an essential component of cells and body fluids, it helps control your heart rate and blood pressure. 2.Reduce Water Retention : Drinking fennel tea, regularly helps flush out excess fluids as it works as a diuretic. In addition, fennel seed helps remove toxins and reduces the risk of urinary tract problems. It also has diaphoretic properties that stimulate perspiration. 3.May reduce risk of cancer: The seeds also have very powerful free radical scavenging properties that help beat oxidative stress and protects the body from various cancers of the skin, stomach and breasts. Fennel seeds have a very potent chemo modulatory effect too. Follow - @beinghealthy108 @beinghealthy108 For more health updates #fennelseeds #bloodpressure #reducecancerrisk#badbreath #healthyfood #indiankitchen #weightloss #improveeyesight #hairhealth #cureacne #antibacterial #tasty #ayurvedicmedicine #musthave #eatdaily #groceryshopping #healthbenfits #bevocalsupportlocal #buylocal #strongteeth #indianrecipes #beinghealthy108 #ztao30 - @beinghealthy108 on Instagram

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Garlic breath is a NO-GO for us. Thats why we worked so hard to ensure that our aged garlic supplements are completely odourless and gentle on the stomach! Get all the benefits without the embarrassing side effects! ➡️ Visit the link in our bio to find a retailer near you! ... #Kyolic #KyolicCanada #AgedGarlic #HeartHealth - @kyolic_canada on Instagram

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Soupsnsalads wishes you and your family a very happy Holi. #bestsaladsintown #healthy #food - @soupsnsalads_ on Instagram

Our Pre-Workout Drink does not break your fast because there are no added sweeteners or sugars. #fastingtip #fastwell #fasting #health #fitness #intermittentfasting - @fastwellproducts on Instagram

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As time progresses during pregnancy, you will realise that your lower body begins to swell due to water retention. Check out some of the food you can eat to reduce swelling! Link in bio for more enquiries ❤️ #confinementfoodcatering #probreastfeeding #pregnancy #sgmummy #confinementfood #tianweisignature - @tianweisignaturesg on Instagram

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The active ingredient in milk thistle, silymarin, acts as an antioxidant by reducing free radical production, which creates a detoxifying effect. 🌱💚 - @naturesfinest on Instagram

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Melbourne never disappoints us with erratic weather 🌧 ☀️ ⛈ .... so keep your immunity boosted with Ginger Turmeric and Lemongrass .... Add it to your soups and stir fry’s or simply make my favourite immunity booster tea .... boil them all up together ( remember to smash the lemongrass to release it’s flavour and aroma) strain and pour into your cup and you can add a slice of lemon and a little honey 🍯 .... come visit us today at the market or place an order online www.theberriescorner.com for delivery next week ( we deliver every Tuesday Thursday Friday and Saturday) .... Stay healthy Eat Healthy and get your fresh produce from @berriescornerqvm 🍓#ginger #lemongrass #turmeric #immunitybooster #healthyeating #freshproduce #victoriamarket #familybusiness #supportsmallbusiness #shoplocal # @vicmarket # @berriescornerqvm 🍓 - @berriescornerqvm on Instagram

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Time for some @natureswaycanada Healthy Planet Love!      Colder temps, the leaves are falling & everything is Pumpkin Spice flavour....Flu season must be here.       @natureswaycanada has a delicious way to boost your immune system throughout the flu season. Natures Way Sambucus Gummies are packed with immune boosting Black Elderberry (Sambucus nigra), Vitamin C and Zinc to keep living your healthiest life.       ON SALE right now! Save 20% both In-Store & Online RIGHT NOW! Have any questions? Ask any of our In-Store Naturopaths to help direct you in the right direction before shopping! #livelifehealthy    #naturesway #elderberrygummies #elderberry #immunebooster #healthyliving #toronto #healthytoronto #liveyourbestlife #zincsupplement #zinc #immunesystem #vitaminc #healthandwellness #healthysupplements #healthycanada #torontonaturopaths #naturopath #holistichealing #livingyourbestlife #healthymontreal #digestivehealth #vegansupplements #allnaturalliving #elderberrybenefits #elderberrysyrup #elderberrytea #onsale - @healthyplanet on Instagram

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Many people ask: “Why bother with diet? I can lower my cholesterol with pills alone.” Sure, drugs like statins can reduce cholesterol. But following a heart-healthy diet may lower your cholesterol even more. . Foods proven to lower blood cholesterol are whole foods that are naturally rich in fiber, especially soluble fiber. 1. Beans (also known as legumes) such as lentils, peas, kidney beans, lima beans, black beans, red beans, pinto beans, and so on 2.Yams (Sweet Potatoes) 3.Oats 4.Barley 5.Berries 6. Brussels Sprouts . Get your personalised diet chart & heath tips if you are looking for lowering your cholesterol at @nutritioncharcha Email: nutritioncharcha@gmail.com Tel: +91 9650578897 . . Stay Healthy! Stay Connected #nutritionist #nutritioncharcha #cholesterol #cholesterolfree #nutrition #healthydiet #lowercholesterol #hearthealthy #hearthealthyfood #d0ntl00kattr0lls3 - @nutritioncharcha on Instagram

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Fact or Fiction? 🤔🐾🌎 . #petplanet #petplanetvialinda #petplanethealth #dogsofinstagram #catsofinstagram #naturalpetgrocer #petlovers #shoplocal #woof #meow #ınstagood - @petplanetvialinda on Instagram

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