The Snacks (all dairy, gluten, soy & refined sugar free)

Vita Snack Broccoli Crunch

* Pros: good amount of protein, high vitamin A (for healthy eyes, skin & immunity), very high vitamin K (for blood clotting & wound healing), low calorie, 100% broccoli

* Cons: needs seasoning, a bit pricey

[Find them here]

The Beginnings Pumpkin Crispbread

* Pros: source of healthy fats from pumpkin and sunflower seeds, descent amount of protein, high fibre, 7 simple wholefood ingredients

* Cons: a bit bland (best to serve with dips)

[Find them at Holland & Barrett]

Kate Percy go bites

* Pros: 6 whole food ingredients, no added sugar

* Cons: very dry, flavourless, tiny

[Find them at Holland & Barrett]

RXBar Chocolate Sea Salt Protein Bar

* Pros: high protein (12g a bar), natural sugars only, high fibre

* Cons: very chewing so not for those with fragile teeth

[Find them in Sainsbury’s]

Livia’s Kitchen Raw Millionaire Bites in Salted Caramel

* Pros: thick caramel layer, recyclable packaging

* Cons: doesn’t taste of salted caramel only of dates, dry base, thinnest layer of chocolate ever, 3 forms of sugar (dates, coconut sugar & maple syrup)

[Find them in Tesco, Sainsbury’s & Holland & Barrett]

Livia’s Kitchen Dunx Choco Hazelnut Crunch

Pros: hazelnut 'dunx' tastes good, made with prebiotic oats and flaxseeds

Cons: tiny dry biscuits, hard to eat on the go as the nut butter separates, fairly high sugar (coconut sugar & maple syrup)

[Find them in Holland & Barrett]

Raw Halo Mylk & Vanilla

*    Pros: tasty, single origin cacao, ethically sourced, sustainable packaging, 1 tree planted for every 50 bars sold

*    Cons: mylk is still high sugar (30g per 100g but that’s far less than a Cadbury bar which has 56g per 100g)

[Find all their bars here…the dark raspberry is my fav]

>> My ROCKY ROAD recipe here <<

Enjoy Salted Caramel Filled Bar

*    Pros: tasty & moreish, 70% cacao, organic ingredients

*    Cons: I can’t control myself….where’s the bar gone? Caramel center is fairly high sugar (37g per 100g but that’s less than a Cadbury caramel bar which has 50g refined sugar per 100g)

[Find their bars here]

Say Hi

Insta @ellefrizzell

Website: ellefrizzell.com

Email: hello@ellefrizzell.com

Find my eBook here

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*     @ellefrizzell

*     ellefrizzell.com

*     My eBook

*     My free resources & guides

Why We Need Rest

*     Restore energy levels

*     Grow muscle

*     Repair tissue

*     Synthesis hormones

*     Reduce cortisol levels (stress)

*     Lower blood pressure

*     Improve heart health

*     Boost your mood

*     Improve your productivity

Effects of Not Resting

*     Mood swings

*     Brain fog

*     Fatigue /adrenal fatigue

*     Hormone imbalance

*     Poor recover / tissue repair

*     Increased inflammation

*     More prone to injury

*     Higher risk of obesity

*     Higher risk of type 2 diabetes

*     Less productive

*     Lack of motivation

Ways to Rest

*     Schedule in rest time

*     Take time out

*     Take a vacation / staycation

*     Time with friends / family

*     Talk to someone

*     Write

*     Self care

*     Sleep

*     Meditate /  mindfulness

*     Listen to music

*     Active rest: walking, yoga, stretching

Resources

*     Best rated online therapy services

*     Best rated sleep apps

*     5 min clear your mind yoga

*     10 min stress relief yoga

*     25 min full body stetch

*     My favourite bath salts

Thank you for listening, don’t forget to rate, review & tell your friends & family about this podcast.

Health & happiness, Elle x

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Links

My website

Healthy recipe & nutrition eBook

Newsletter sign up

Socials

Email me at: findyourhealthy@ellefrizzell.com

Instagram: @ellefrizzell

Time stamps

2:40 >> Do detox teas work?

4:01 >> Do meal replacements shakes make you lose weight?

5:43 >> Is cardio best for fat loss?

7:36 >> Does lifting weights make you bulky?

10:03 >> Do you need a gym to get fit?

11:01 >> Eating healthy is expensive.  [Blog post: Do You Need to Buy Organic?]

13:43 >> Healthy food is bland af.

16:35 >> Healthy eating mean never having pizza / pasta / chocolate / wine / *insert your favourite food here*

17: 47 >> Eating out when trying to be healthy is hard.

19: 27 >> Is all dairy bad?

20: 52 >> You can spot reduce ab fat.

22:06 >> Carbs are bad.

24: 40 >> Vegetarian & vegan diets are healthier.

26: 43 >> Exercise is only effective if you do it for a long time.

28: 29 >> Fat & sugar free is healthier.

Music: Ghostbusters Theme Remix

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FREE RESOURCES

> Acne quick guide

> Causes of acne

> 7 skincare vitamins you need in your skincare

> 7 days of Paleo eBook

CAUSES

> Hormonal imbalance

> Inflammation

> Poor gut health

> Insulin resistance

> Stress

> Poor diet or food intolerances

TREATMENTS

> Diet:

 -whole foods

 -anti-inflammatory foods

 -reduce dairy, gluten, red meat, sugars, alcohol

 -hydrate with water, lemon water, green tea, herbal teas with liver supporting herbs like milk thistle, burdock & dandelion

> Supplements:

 -probiotics

 -vitamin A

 -vitamin B5 (pantothenic acid)

 -zinc picolinate

 -DIM (diindolylmethane)

 -omega 3 fatty acids from fish oil or flax

 -Chinese herbs such as vitex or saw palmetto

> Lifestyle:

 -exercise

 -reduce stress

 -improve sleep (& wash pillow cases at least once a week!)

SKINCARE

> cleanse with a gel / cream & double cleanse if wearing make-up or spf

> AHA’s e.g. glycolic / lactic /malic acid

> BHA’s e.g. salicylic acid / willow bark

> niacinamide (B3)

> vitamin A / retinol

> use non-comedogenic make-up & look for concealer with healing ingredients e.g. salicylic acid, arnica, zinc, tea tree, lavender, turmeric

WHEN TO SEEK HELP

> Your acne is affecting your quality or life

> Your acne is at risk of causing scarring

> You have sudden onset adult acne

SOCIALS & CONTACT

@ellefrizzell

ellefrizzell.com

hello@ellefrizzell.com

BIG FAT THANK YOU FOR LISTENING!! Leave a review & I’ll love you even more x

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OVERVIEW:

My 3 Step approach to healing your gut:

> IDENTIFY: what is the root cause of your gut irritation?

> CLEANSE: get rid of the irritant (e.g parasite, bad bacteria overgrowth, food intolerances).

> HEAL: focus on nourishing your gut, boosting your immunity, reduce inflammation and rebalance your microbiome.

7 THINGS TO INCLUDE IN YOUR DIET:

1. FIBRE: soluble for IBS-D (blueberries, sweet potato, chia seeds, flax seeds, psyllium husks), insoluble for IBS-C (green beans, raspberries, kale, brown rice, quinoa)

2. PROBIOTICS: kombucha*, kefir**, yogurt*, miso, tempeh, sauerkraut, supplements (mentioned: VSL#3, Symprove, Microbz)

*I like Remedy as it contains 0g sugar

**Remedy & Purearth do dairy free kefir

3. PREBIOTICS: green bananas, sweet potato, blueberries, raw apple cider vinegar, dandelion greens, chicory, baobab

4. COLON CLEANSERS: leafy greens, spirulina, chlorella, moringa, matcha, psyllium husks, fennel, peppermint, oregano

5. ANTI-INFLAMMATORIES: berries, avocado, green leafy vegetables, tomatoes, açai, cacao, turmeric, ginger, cinnamon, omega 3 rich foods like oily fish, olive oil, walnuts, flax and chia.

6. ANTI-SPASMODICS: chamomile, ginger, peppermint, fennel

7. ADAPTOGENS: ashwagandha, cordyceps, holy basil / tulsi, maca, liquorice root (look for deglycyrrhizinated licorice / DGL to prevent high blood pressure)

SUPPLEMENTS SUGGESTIONS:

>> Bone broth

>> L-glutamine powder

>> Slippery elm powder

>> Marshmallow root

>> Camu camu (to support immunity)

RESOURCES:

My gut healing guides https://ellefrizzell.com/free-resources-pg/

MONASH university https://www.monashfodmap.com/

My eBook https://ellefrizzell.com/ebook-7-days-of-paleo/

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Hosted on Acast. See acast.com/privacy for more information.

Hosted on Acast. See acast.com/privacy for more information.

Hosted on Acast. See acast.com/privacy for more information.