SQUASH AND POMEGRANATE SALAD

    Squash And Pomegranate Salad   Ingredients: Decilata Squash Pomegrante Onions Fresh Turmeric   Method: Roast at 385 F – 195 C for about 40-50 minutes tossing halfway through. You may eat this as a side, or use on top of a regular salad!   Recipes on www.catarinacatarino.com  Catarina is a Mind – Body – Movement and Nutrition Coach who helps people transform their relationship with food and their bodies so they can reclaim the health, vitality and self-worth they seek. Her method is integrative. After 2 decades of struggling with food disorders and alcohol addictions, she has an in-depth understanding of the effects our mental and emotional state have on health, mood and weight. Today, drawing from 16 years in the Exercise and Wellness industry, she unites movement and posture with cutting edge nutrition and eating psychology for an approach that heals and transforms people inside and out.           ...
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THE POWER TRIO SMOOTHIE

    Ingredients: 2 cups baby spinach 1 small banana frozen 1 cup blueberries frozen or fresh 1.5 cup coconut water or non-diary milk 1 tbl almond butter 1 tsp chia seeds   Procedure: Blend spinach with coconut water or non-diary milk until smooth Add all the other ingredients and blend again until smooth   Recipes on www.catarinacatarino.com  Catarina is a Mind – Body – Movement and Nutrition Coach who helps people transform their relationship with food and their bodies so they can reclaim the health, vitality and self-worth they seek. Her method is integrative. After 2 decades of struggling with food disorders and alcohol addictions, she has an in-depth understanding of the effects our mental and emotional state have on health, mood and weight. Today, drawing from 16 years in the Exercise and Wellness industry, she unites movement and posture with cutting edge nutrition and eating psychology for an approach that heals and transforms people inside and out.           ...
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ROASTED VEGETABLES WITH AVOCADO OIL

    Ingredients: Rainbow chard – chopped Red bell pepper, Red onion Celery Garlic Fresh Thyme Oregano with Salt and pepper to taste Avocado oil   Method: Mix everything together and roast at 385F-400F (around 200 C) Roast for about for 25-35 minutes (toss at halfway point). You may select greens of your choice and change up the herbs too! Cook as long as you wish… sometimes I prefer it crispy and sometimes more wilted!   Recipes on www.catarinacatarino.com  Catarina is a Mind – Body – Movement and Nutrition Coach who helps people transform their relationship with food and their bodies so they can reclaim the health, vitality and self-worth they seek. Her method is integrative. After 2 decades of struggling with food disorders and alcohol addictions, she has an in-depth understanding of the effects our mental and emotional state have on health, mood and weight. Today, drawing from 16 years in the Exercise and Wellness industry, she unites movement and posture with cutting edge nutrition and eating psychology for an approach that heals and transforms people inside and out.           ...
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FRUIT TARTLET

    Fruit Tartlet   Ingredients for the “dough”: 1 cup of Walnuts 5 dates (remove pit) 4 ripe bananas 4 eggs 1 cup / 240ml coconut cream 1/2 tsp stevia or ¼ cup raw honey, maple syrup or xylitol (adjust to desired sweetness, stevia is 30 times sweeter than sugar and may be bitter, so use sparingly and adjust) 2 cups / 150g desiccated coconut 2 tsp baking powder ½ cup / 60g coconut flour 1 cup almond flour 1 tsp vanilla paste extract (optional) 1 tsp ground cinnamon (optional)   Procedure: Blend the walnuts and dates roughly and fill the bottom of a greased muffin form (use Muffin paper or silicon forms, otherwise sprinkle a little dried shredded coconut first to prevent it from sticking) Mash the bananas, and add the eggs one at a time. Mix in the coconut cream. Add all the other ingredients. Mix well with a stick blender with the blade attachment, to make a smooth batter Fill into greased Muffin...
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Emotions Behind Our Upper Body

  According to Louise Hay (1984) “You Can Heal Your Life” and Inna Segal (2007) “The Secret Language of Your Body”, different parts of our body relates to different emotions held within. Here are the meanings behind the physical disorders-   ADRENAL GLANDS Experiencing lack of energy or fatigue due to frequent bouts of paranoia, panic attacks, fear and anxiety. Difficulty in making decisions with the feeling being stuck in the fight or flight response. May experience feelings of depression, emptiness and worthlessness, defeatism, no longer caring for the self and anxiety. Feeling emotionally unbalanced and unstable, one moment happy and content, the next moment sad and hopeless.     ARMS The arms represent our ability and capacity to embrace the experiences in life. Our joints store old emotions, whereas our elbows represent our flexibility in changing directions. Issues in the arm include- holding back, experiencing struggle and resistance due to fear of change, difficulty in expressing yourself, feeling stuck, trying to do too much or too little,...
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Minimising your pesticide exposure

    I recently met up with my friend Paul Harper who is a cancer coach, nutritionist and naturopath (www.yourcancercoach.com) , and he shared with me that all non-organic crops are sprayed with pesticides to reduce infiltration by weeds and protect them from insect damage. These chemicals are poisons which place a cumulative load on anyone consuming them.   Unfortunately it’s not always possible or practical to eat 100% organic so the following 2 lists will help you make more informed choices about where you prioritise your time and money.     Dirty Dozen; Produce with highest levels of pesticides ✗ Apples and Pears  ✗ Celery ✗ Capsicum  ✗ Peaches ✗ Strawberries ✗ Nectarines  ✗ Grapes  ✗ Spinach ✗ Lettuce ✗ Cucumbers ✗ Blueberries  ✗ Potatoes ✗ Green beans ✗ Kale/greens   Clean Fifteen; Produce with lowest levels of pesticides ✓ Onions ✓ Sweet corn  ✓ Pineapples  ✓ Avocados  ✓ Cabbage  ✓ Sweet peas  ✓ Asparagus ✓ Mangoes  ✓ Eggplant  ✓ Kiwi fruit  ✓ Rockmelon ✓ Sweet potatoes ✓ Grapefruits ✓ Watermelon ✓ Mushrooms   How To Wash Produce There are a number of ways to achieve this. The following are recommended options to remove residues most effectively and easily which greatly...
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