itsashok Holidays, festivals, moving house x2 and Lots of LOL's!! Another year to add to the list... @aaronfox #Foxling4Eva #10+1 #Anniversary 2h

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itsashok @starbucks coconut milk cappuccino Just because it's not dairy doesn't mean this is healthier.... I'd say there's a crap load of sugar in this! It's delicious though 8 hours of lectures then it's home time. Happy Sunday #dairyfree #aoknutrition #coconutmilkcoffee 4h
  •   wildhealthy You teaching or taking Ais? What lectures? 2h

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itsashok Learning about adrenal exhaustion/hormone balancing with a yummy Turkey, mixed veggies and quinoa stirfry! 1d

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itsashok ️What Are Your Goals?️ One of the things on my New Years resolution list was to be able to do chin ups! I finally did 2 the other day WOO!!#WorkingProgress 🏼🏼 However, this was at the bottom of my to-do list. My main priorities were getting my health right, more specifically; ️Balancing Hormones
I was getting spots around my chin & cheeks as well as bad PMT; cravings, water retention, mood swings etc; this is often a sign of low progesterone. Support Adrenals
As soon as 2016 started I hit the ground running. Between work and lectures I knew that I would be very busy until at least March. So I planned in advance. I structured my diet in a way that is providing me with what I need- specific to nourishing my kidneys and helping my body cope with stress!
Black bags under the eyes, kidney infections, insomnia and exhaustion are really common things people get when there are very busy: simply because they are not supporting their body with what it needs. Firstly, I analysed my diet. Then using a combination of what I have learned from Functional nutrition, Chinese medicine, naturopathy and herbal medicine I put a plan in to place; balance of food and supplements to keep me well!! That's specific to ME at this point in time! 🏼 ️This is so important for people to remember. Just because the girl in the gym is eating turkey burgers and sweet potato doesn't mean you should. Every single person is made up differently and lead different lifestyles which means we all require different nutrients!️ Every single one of my clients get a plan SPECIFIC to them and their goals! I practise Personalised Nutriton 🏼 For me health is the most important. Maybe in a few months my new goals will be 'abs for holidays' but for right now it's energy and vitality ️ What's important to you? Get in touch with me and maybe I can help! aoknutritioninfo@gmail.com
3d

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itsashok ️Juices vs Smoothies️ I get asked all of the time which is better- Juicing or SmoothiesJuices and smoothies are not the same thing and in my opinion it's like being asked what's better fish or oranges.... You can't really compare them! There is actually a lot of confusion with juices and smoothies so lets clear some things up..... ️A juice is where the fiber is removed i.e. you have juice coming out one part of the machine and pulp coming out the other. ️A smoothie is where you throw everything in and the whole thing blends up (the Nutri Bullet is a smoothie maker for example!) ️Juices are brilliant for people who need that extra boost. People with chronic diseases, recurrent infections, low immunity, chronic fatigue.. coming up to wedding's etc- juices are ideal; they are easily absorbed, PACKED with vitamins, nutrients and enzymes and require little digestion! ️Juices, however, should be enjoyed WITH your breakfast and should not be substituted as breakfast. There is no macro nutrients i.e. Protein, fats or complex carbs in juices. Therefore, they cannot provide enough energy to get you through a busy day! I'll have my juice and then have a normal breakfast after it. ️Smoothies on the other hand CAN be had for breakfast. All of the fiber is still in the food (in juices the pulp is removed-this is fiber) and fiber fills you up and provides you with energy! You can also add in extra things to smoothies; nuts, seeds, oats, protein powders etc. You can make them in to a really balanced meal- with a combination of protein, fats and carbs. Lastly, be careful using too much fruit in juices. I use 4+ veggies and 1piece of fruit in juices. When you take away the body of the fruits you are just left with sugar Veggies are naturally lower in sugar (virtually none) so this isn't as much of an issue! You can throw what ever you want in to smoothies- in the pic above I have a vegetable Smoothie!! 5d

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itsashok Come say hi!!! You can also mail me any Nutriton related Q's via Facebook -Aoknutrition 1w

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itsashok ️60 SECOND HEALTHY BROWNIES️ These are amazing they are called Belt Sander brownies and are SIMPLE to make and complexly guilt free! Brownie on the outside and warm and gooey on the inside ️1 scoop protein powder (chocolate is best!)
️1/2 teaspoon baking powder ️1 teaspoon cocoa powder ️Dash of milk (I use coconut or almond milk) ️Mix all of the dry ingredients in a bowl... Add in the milk bit by bit until you have a thick paste.... Microwave for 60 seconds (DONT over cook them!) That's it

Then add your toppings!!! I have FAGE 0% fat Greek yoghurt, frozen berries and 1 square of 70% salted caramel dark chocolate! tag a friend who will love these!!!
1w

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itsashok Is anyone else feeling a bit down or flat?... Lack of motivation and a general feeling of bleughness! The idea of coming home and getting straight in to your PJ's is the thing getting you through your day....?

You need to pick up some Vitamin D! I swear by this! We get very little Vitamin D from the sunshine between October- March. Not only is everyone broke and feeling crap in January but you are in the midst of vitamin D deficiency. ️In my opinion, I think Vitamin D is actually the most important vitamin there is. Putting all health benefits aside, Vitamin D is needed in order to make our happy hormone-Serotonin. ️You may of heard of Seasonal Affective Disorder, which is so common in the winter months- the lack of Sunshine, i.e. Lack of Vitamin D is a huge factor in SAD. What is the point in having perfect nutrition and health if your mood doesn't match it!
I always recommend to take it at breakfast time- Vitamin D needs fat for absorption and most people have some sort of fat at breakfast!
1w

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itsashok ️Turmeric roasted potatoes️ Turmeric has been on my to do list for ages. I never eat it but it's always in the back of my head to start getting in to my diet- it's an amazing spice; probably the most researched spice for its anti-inflammatory and anti-cancer properties.
My sister in law is from Israel and they use turmeric like we use gravy!! So I stole this recipe from her It's AMAZING!! We actually had these both Monday and Tuesday night ️Recipe
️1/2 tsp turmeric ️1/2 tsp dried Rosemary ️1/2 tsp salt ️black pepper to taste (maximises turmeric absorption) ️4 medium potatoes ️coconut oil (the original recipe had sunflower oil but I switched for coconut to make it a bit healthier) ️Method
Preheat oven to max temperature. In the meantime mix all ingredients in a bowl and add generous amount of melted coconut oil . Mix everything together.

Once the oven is hot (turn down to 200 degrees), pour everything into a heavy baking tray. Roast for about 30 minutes, flip the potatoes mid way. Roastuntil lightly brown. ️Turmeric contains an compound called curcumin and it's incredible!
Let's say our cells are meant to go A,B,C,D in order to function properly. Cells that are damaged (cancer cells) go D,A,C,B; so they actually 'forget' how to function properly, causing problems in the body.

Curcumin actually puts our cells back in order, it can reverse the damaged cells making them function properly again! Not many foods or drugs out there have this ability!! So definitely start eating your turmeric roasters
2w

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itsashok ️Add me on snapchat; AOK-Nutrition️ Snaps are always open so feel free to send any Q's! ️ I set this up ages ago and didn't really use it.... It's so annoying having to log out of each account! I'd do it all from my personal account but I think I'd drive my friends mad with all the healthy stuff 2w

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itsashok Really simple bed time snack 😴 ️Wholegrain rice cakes
️Banana
️Almond butter

Both bananas and almonds contain an amino acid called Tryptophan that's needed to produce our sleep hormone melatonin! It's especially good for people who take ages to actually fall asleep. The Wholegrain rice cakes also have B vits which will help calm our nervous system making us feel super chilled and relaxed...oat cakes would also be brill too!! Combine this with a cuppa chamomile tea and you'll sleep like a baby! 😴
2w

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itsashok Picked up WILD salmon in Aldi for €4.99 x5 darnes! Absolutely steal

Wild Salmon is packed with Omega 3 fats! Their job is to reduce inflammation in the body... Think of inflammation as anything hot, red, sore, raw, itchy etc; Pretty much the root of most complaints I see! The catch is (no pun intended ) that most salmon is farmed. The fish are fed grains and they have half the omega 3 and double Omega 6 content! Farmed salmon is also thought to have x8 times more contaminants that wild salmon. 😐

The problem is that too much omega 6 actually has the opposite effect on the body and CAUSES inflammation! So if your eating lots of salmon to help with your dry itchy skin, you might actually be making it worse!

You can get tinned wild salmon too!! Have a read of the post below if you want to understand the link between Omega3/6! I think it's really important everyone knows about it....

http://aoknutrition.blogspot.ie/2015/07/is-your-diet-making-you-sick.html
2w

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itsashok ️Super Green Smoothie Everyone knows you should eat your greens but does anyone actually know why?? ️Lets imagine that there is a group off teenagers waiting at a bus stop (soz teenagers!!). The bus doesn't come, so they get bored waiting and look for something to do... causing a bit of trouble! 😐

Toxins pretty much do the same thing! Firstly, our liver breaks them down, leaving them ready and waiting to get dumped from the body (they are literally added to your poo!). The thing that 'picks up' these toxins and brings them to your intestines for removal are... GREENS!! Similar to bored teenagers, when the greens/bus doesn't show up the toxins start to cause a bit of trouble in our bodies; damaging cells around them, stopping them from working properly; whether it's to fight infection, give us energy, make hormones etc. This is also how cancer cells are formed. It's important to get rid of toxins asap! The less time they have to cause havoc, the better! This is why you need to eat greens everyday 🍐... ️Add broccoli to salads (blanch it first) ️Baby spinach in salads or scrambled eggs ️Green juice or green smoothie (using vegetables) ️Green veggies in stir-frys ️Homemade soups with greens ️Green powders; take as supplement! Ideal if you really hate your greens!!! I think there is too much of a focus on 'Cancer causing foods' or things that cause harm to the body...even if we never ate crap, drank alcohol or smoked again, we would still be breaking down toxins 24/7; water, air and even stress cause toxins!

Why not focus on the thing that's going to help our body out, instead of worrying about what we shouldn't be doing. One step at a time... Add in more greens this week! We can focus on the rest next week
Recipe from @the_fit_clinic
2w

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itsashok Morning 🏼 Protein pancakes this morning for breakfast I topped mine with 0% @fage yoghurt, berries and a sprinkle of cacao nibs for good measure.... ️RECIPE
️2 eggs ️1/2 banana ️1 scoop protein whey isolate (optional) I use chocolate cookie flavor I use @bulkpowders_uk ️1 tsp vanilla essence
Throw all that in to a blender (or can be whisked using a fork) then scoop 2 tablespoons of the mix on to a pan... Wait till you see the bubbles and flip (I use coconut oil on the pan)
I'm in lectures this weekend, which means 16 hours of sitting in a classroom with minimal movement... SO because my muscles won't be using that much energy (besides walking 10 mins to the train) I had a high protein, lower carb breakfast! (Our muscles use carbs for energy) this is called carb cycling! On days when you won't be doing as much physical activity (rest days for example) you lower your carbs but keep your fats and protein intake high I'll post more about this soon, I find it brilliant ️ Pancake Macros; ️48g Protein
️26g Carbs
️11g Fat
2w

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itsashok Quick update for you's this morning
I always had my set days; x2 leg days, x2 upper bod! But my bestie over @the_fit_clinic (go follow her she's unreal!) gave me some whopper advice and suggested that I train upper and lower body every single workout! And I am absolutely Loving it!
There's only 13 days difference between these pics and I already feel a lot leaner; I literally feel like I can actually see the fat melting off and my waist shrinking My diet is the exact same. The only thing that's changed is how I spend my time in the gym! So if your feeling like you have hit a plateau then maybe switch up your workout

I've also managed to only get to the gym x3 days per week over the past two weeks! So can't wait to get back in to a routine of 4-5 times weekly PS. Might be TMI but today is Day 1 of my P. so I'm full of water retention and I still feel lean #TheDream!! Follow my FB page linked above for recipes and workouts coming soon
2w

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itsashok Super balanced breakfast today; ️Carbs; Oats
️Protein; @bulkpowders_uk Whey Isolate chocolate protein powder ️Fats; Chia Seeds (contain omega3)️Vitamins; Berries
Every meal should have a combination of the nutrients above. Each nutrient (protein, fats, carbs, vits, minerals) has a completely different role to play in the body! Cutting out food groups can lead to health problems as our body literally doesn't function the way it should

Also, check out my boyfriends cookie crisp making an appearance in the background .... You can't win them all!!
2w

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itsashok New Optimum Nutrition BCAA's. I find it hard to have a full breakfast before 7.30am workouts, so I take these during my workout as I find they give my muscles energy when I'm not fuelled up fully from food!

Also, I don't think ANY supplements are completely necessary. However, they do help if your diet isn't on point 100% of the time: that goes for vitamins, protein shakes, fish oils etc! But don't get worried that you should be taking extra supplements. Focus on having a healthy balanced diet; whole grains, plenty of protein, veggies, fruit and water! ️ I got these from @hpnutrition to say I love this company; super quick delivery and the cheapest supplements by FAR!! These cost €24 inc. delivery. Oh they also threw in that shaker for free
As I can buy certain supplements wholesale it drives me mad when I see companies charging an arm and a leg for things, making a massive profit!! (Ps. No I'm not getting paid by HP genuinely just think they are the best )
2w

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