Michelle Fitzgerald

For today’s Trade it Thursday, you may like to consider a lighter, lower calorie and lower in carb lunch or dish dish, trade cream for coconut milk in a curry and cauliflower rice for white rice.

Hello lovely,

You know that face mask that’s hiding in your cupboard that you haven’t used in months? Well it’s time to get it out and use it.

Tonight before you go to bed cleanse your face and put on your mask whilst listening to your favourite wellness app and practice some deep breathing.

Put your diffuser on with some lavender essential oil and you will be well on your way to a relaxing and deep sleep.

Today’s Tasty Tuesday is Beef Stroganoff with a low carb option of Cabbage noodles, bean shoots or enoki mushrooms, or you can try all of the above!

You can also try Greek yoghurt instead of sour cream.

I always add loads of mushrooms and paprika.

Hi lovely,

I know you love your pasta and lasagne and I gave put together a few trade ins you can consider that still hit the spot when you have an Italian craving.

Firstly Zucchini is a great substitute to pasta, you can make it into zoodles or ribbons with a peeler or zoodle maker. If you’re making a really rich and tasty pasta sauce it is actually quite delicious and you won’t feel heavy and like you can’t move after eating. Zucchini can also be used as a substitute for pasta sheets and you can use fetta and ricotta instead of traditional bechamel.

If you still are wanting something more like the traditional pasta, go for wholemeal spelt, chickpea/lentil or quinoa pasta. These options will have more nutrition, lower GI and higher in protein. They will also ensure you stay full for a longer period of time.

I hope you give these a try and would love to know your thoughts.

Hi lovely, hope you’re having a good week.

Today I’m going to talk to you about a breathing technique you can use to manage your stress levels and also support your health.

Diaphragmatic breathing is important to keep a healthy body and mind. Benefits of diaphragmatic breathing has a positive impact on the mind and body, it assists to balance hormones, assist with detoxification, digestion, gut health, levels of stress, clarity of mind, cognitive function, circulatory and lymphatic systems, muscle tension, and assists with inflammation via the vagus nerve which connects the brain to the gut microbiome and immune system.

Every morning when you wake up use your hand to block one nostril and take 10 deep breaths and exhale, then move to the other nostril and take 10 deep breaths and exhale after each breathe. When breathing concentrate on breathing through your diaphragm.

Once comfortable with this way of breathing you can breathe in through one nostril and breathe out through the other, using your hand to assist. This is an effective technique to do when you wake up, before a meeting, when feel stressed or before eating.

I know you have been looking for a quick and healthy breakfast you can have on your way to work, something that will keep you full and assist you to avoid those lovely pastries on your way to work.

Ingredients

- 1 frozen banana, cut into quarters
- 1-2 tbsp raw cacao powder
- 1 tbsp chia seeds
- 1 cup almond milk
- 1/2 cup baby spinach leaves
- 4 cubes of ice
- Collagen powder equivalent to 20g protein per serve or natural, vanilla or chocolate flavoured protein powder

Add all ingredients in a blender and blend on high until smooth. Enjoy