Evgeniya Gutnik MA TEFL’s Post

Get ready for a taste sensation: 𝗧𝗵𝗲 𝗔𝘃𝗼𝗰𝗮𝗱𝗼 𝗮𝗻𝗱 𝗦𝗮𝗿𝗱𝗶𝗻𝗲 𝗣𝗼𝘄𝗲𝗿 𝗕𝗼𝘄𝗹 🥑🐟⚡ Here's an epic breakfast meal 🍳 that will launch your day with roughly 468 calories and a macro boost: 💪 15.5 𝘨 𝘰𝘧 𝘱𝘳𝘰𝘵𝘦𝘪𝘯 💪 44 𝘨 𝘰𝘧 𝘩𝘦𝘢𝘭𝘵𝘩𝘺 𝘧𝘢𝘵 💪 6.6 𝘨 𝘰𝘧 𝘤𝘢𝘳𝘣𝘰𝘩𝘺𝘥𝘳𝘢𝘵𝘦𝘴 💪 5 𝘨 𝘰𝘧 𝘧𝘪𝘣𝘦𝘳 Your grocery list 📝: - A half portion of a ripe avocado 🥑 - 1 ounce of Atlantic sardine 🐟 - 1 egg 🥚 - A splash of olive oil - A dollop of butter - Your favorite seasoning: salt and pepper 🧂 Ready to whip up your Power Bowl? 1. Halve the avocado and save the rest. Scoop out the creamy goodness and slice it.🔪 2. Crack open a tin of sardines in olive oil, and delicately select 2 filets. 3. Fire up your skillet 🔥, drizzle olive oil, and whisk in the egg. Get those fluffy scrambled eggs going. 4. Season with salt and pepper. Serve up in a bowl, crowned with avocado slices and the sardines. Breakfast never looked so good 😍. Now, who dares to level up their breakfast game with the Avocado and Sardine Power Bowl this week? Let me know in the comments!

I love quick and easy recipes that are also wholesome, and packed with fresh veggies! Anytime, I have a handful of different veggies left over, and they end up in a one-pot meal such as this delicious Thai green curry. This dish was ready in under 30 min. I loved this brand of green curry paste, but mind you, it was SPICY! A little goes a long way with this one. Here's how to make it: Ingredients: Sliced carrots - 1 cup Chopped beans - 1 cup Chopped baby bok choy - 1 Diced onion - 1 cup Olive oil - 1 tbsp Organic firm tofu - 1 block - pan-seared and then chopped into cubes. You can also try shrimp or chicken or other meats if you prefer. Mekhala green curry paste - 1 tsp (use according to your spice tolerance level). 1 can Thai Kitchen full-fat coconut milk. Salt as needed. Water as needed. Method: Heat oil in a heavy-bottom stainless steel pot. Add and stir fry veggies in this order - onions, carrots, beans, bok choy. Ensure that each vegetable is nicely stir-fried before adding the next one. Then add tofu cubes and stir fry. Next, add the green curry paste and mix the veggies well in it. Now taste and salt if needed. Cook for a minute or two so all the flavors come together. Next, add the full can of coconut milk, add water for desired consistency, simmer, and let it all come together. Serve with sticky rice or white rice. Enjoy! Try it and lmk how it turned out! 🌟 Follow me to learn more about my approach. 🌟 Visit my YouTube channel: Trinergy Health to see patient testimonials 🌟 Connect with us! (262) 955 - 6600 🌟 Schedule a Discovery Call: https://lnkd.in/gSWeFtPk 🌟 Ask me questions here or DM "Question" 🌟 If you are interested in a holistic approach for mental/physical wellness for yourself or your loved one, schedule a discovery call with DM "Help" #Trinergy #Phsyciatry2 #HolisticHealing #GoodMentalHealth #Integrativepsychiatry #Milwaukee #Appleton #Madison #GreenBay #Wisconsin #Kenosha #Racine

🌷🌞 Spring has arrived, and it's the perfect time to revitalize your health with some "spring cleaning" for your body! 💪 Check out these simple swaps to refresh your routine: 🥬 Swap mayo for hummus—it's a waist-friendly option that complements any dish! 🍬 Say goodbye to candy and opt for dried or fresh fruit paired with nuts or seeds for a satisfying snack. 🍟 Trade in greasy fries for baked sweet potato or zucchini fries for a healthier alternative. 🥑 Butter is out, and avocado is in! Use avocado on toast or in recipes for a delicious, heart-healthy boost. 🍝 Replace plain pasta with spaghetti squash, squash noodles, or lentil pasta for a nutrient-rich choice. 🍚 Choose quinoa or amaranth over white rice for a protein-packed grain option. 🥜 Make your own trail mix with nuts, seeds, dark chocolate, and raisins for a customizable snack. 🍌 Blend bananas and soaked cashews for a creamy, guilt-free ice cream alternative. 🍋 Stay hydrated with sparkling mineral water and crushed raspberries or a splash of lemon. 🧉 Opt for organic, non-GMO, cold-pressed juices without added sugars for a refreshing drink. Here's to embracing a healthy and vibrant Spring season! 🌼🥂 #BlueJeansandBerries #SpringWellness #HealthyHabits #FreshStart

I made a fascinating discovery this weekend. There is a bread that grows on a tree that has the ability to build muscle and repair them all at the same time. It's called breadfruit. It is a Jamaican staple that I have enjoyed since I was a shorty. I recently baked, sliced and fried them in light olive oil with a light dusting of pink sea salt to create a delicious snack. Think tostones, but Jamaican style. But that's not the discovery I’m talking about! I added capsaicin to my pineapple and raspberry juice smoothie. Capsaicin is the natural ingredient found in cayenne pepper 🌶️ that stimulates your metabolism and promotes good gut health. Once again adding simple plant-based snacks and drinks can sustain you for a whole day without much effort. I even added avocado 🥑 slices for energy. I'm taking my new found knowledge and making it a part of my regular eating habit. What are some cool things that you learned about food recently that have changed the way you eat? #food

Kickstart Your Day with No-Sugar-Added Breakfasts! 🌅 1️⃣ Eggs & Toast: The classic combo that never fails—protein-packed eggs paired with whole-grain toast to keep you full and energized all morning. 🍳🍞 2️⃣ Greek Yogurt & Fruit: Creamy, tangy Greek yogurt topped with fresh fruits for a natural sweetness without any added sugar. Perfect for a refreshing start to your day! 🍓🍊 3️⃣ Avocado Egg Toast: A delicious twist on toast—rich avocado mashed and spread on whole-grain bread, topped with a perfectly cooked egg. Healthy fats and protein in every bite! 🥑🍞 4️⃣ Banana Toast: Simple yet satisfying—sliced bananas on whole-grain toast, with a sprinkle of cinnamon for a touch of natural sweetness. A great way to fuel your morning! 🍌🍞 5️⃣ Chia Seed Pudding: Packed with fiber and omega-3s, chia seed pudding is the perfect make-ahead breakfast. Add your favorite toppings like nuts or berries for a delightful crunch! 🌱🍓 6️⃣ Lox Bagel: A savory start to your day—smoked salmon on a whole-grain bagel, with cream cheese, capers, and a squeeze of lemon. It’s a flavor-packed meal that’s both satisfying and sugar-free! 🥯🐟 Start your mornings with these wholesome, no-sugar-added breakfasts that keep you feeling full and focused throughout the day. Which one will you try first? Comment below😀 🌟 #NoSugarAdded #HealthyBreakfast #CleanEating #MorningFuel #HealthyChoices #BreakfastIdeas #ProteinPacked #WholesomeEats #BalancedDiet #StartYourDayRight

My current fat sources I shop for weekly and my reasoning why. Walnuts - Out of all the nuts, walnuts contain the most Omega 3's. I try to get as much of my Omega 3's from food sources as possible. This one is easy, especially if you combine it with dried cranberries and a light honey glaze and top it on your salad. I will share the recipe soon. Sockeye Salmon - I eat fish 2-3 times a week strictly for Omega 3's and heart health benefits. Heart issues run in my family, so I try to be more proactive as best I can. Cold Pressed Olive Oil - I only know a little bit about the qualities of olive oils, so I am not an authority on the topic. I know the usual consensus you read when looking into "what one" to pick is you want a "cold-pressed extra virgin olive oil" product. The cold-pressed helps preserve the nutrients that make olive oil beneficial for longevity. Primal Kitchen Salad Dressing: This salad dressing line uses avocado oil rather than the inflammatory oils you often see in other brands. Primal Kitchen's Caesar flavor is my favorite, but you can't go wrong with any of the flavors. Sunrise Energy Bars - Flaxseed is my last fat source, and I have fallen in love with these energy bars that Publix carries. All natural ingredients and has 600mg of Omega 3 per bar. I make sure to put into my plan for two a night with my chicken and salad. If you are looking to mix it up with your fat choices, then give these a try.

Not sure what to eat during the warmer months? Save this post for later! With the heat, inflammation, and Pitta dosha in full swing, it’s important to avoid foods that can further ignite your “fire.” Steer clear of heating foods such as spicy dishes, salty snacks, sour and acidic items, pickled veggies, vinegar, nightshades (like peppers, tomatoes, and eggplant), tomato sauce, fatty or fried foods, garlic, onion, red meat, and pork. Instead, focus on cooling fruits, hydrating vegetables, and soothing herbs to keep your body balanced and refreshed. Comment 🌿 if this was helpful! - #ayurvedalifestyle #ayurvedalife #ayurvedicmedicine #ayurvedahealing #immunesystem #immuneboost #holistichealth #holisticwellness #holistichealing #healthylivingjourney #healthandwellness #lowloxliving #wellnesscoach #stressrelief #stressreduction #stresseating #stressawarenessmonth #stress #holistichealthpractitioner

Do you enjoy the fizziness of sodas but want to avoid too much sugar? Kefir water may be your ticket to home-brewed healthy sodas! I'm not going to lie, I do enjoy a sweet Rootbeer, or cola sometimes. However, in my family's day-to-day routine, we try to avoid sugary beverages. We often have Waterloo 'sodas' and other seltzers on hand. However, I recently discovered Kefir water. Have you heard of Kefir Water? Kefir water is a probiotic beverage that can be bought from commercial makers, or home-brewed in a similar way as Kombucha tea. Both Kefir water and Kombucha tea are made from a symbiotic colony of gut-friendly bacteria and yeast. (otherwise called a S.C.O.B.Y.) Sound crazy I know, but it is pretty amazing stuff! For my first foray into Water Kefir, I ordered my kit from #fermentaholics . link to the website here: https://lnkd.in/ei-nHpn9 The kit was great and the site has all the instructions set out just right. So far I have experimented with different flavors including Ginger Vanilla, lemonade, blackberry, and strawberry. The flavoring is added in the 2nd stage of fermenting where I bottled the brew in airtight bottles, and let the fiz build. It is SO interesting, y'all! Tip: make sure to let the pressure out every few hours or it will be explosive.... just sayin'. Speaking from experience. Would you like to hear more about my Kefir adventures? Have you tried making home ferments? I would love to know, please comment below. Follow #evaedmondscreativephotography to keep up on my posts. Thank you! #foodiephotos #foodphotography #foodmenuphotos #kefirwater #probioticbeverage

Hey Honey Bees🐝 The holidays are here!! Which means tons of family, friends, and pop-up visits. This wheat, gluten, soy, nut, and palm oil free dessert was a hit with the carnivores! Check out the full tutorial on my YouTube channel: https://lnkd.in/dC_XWYgz A few questions you may ask: 1. Why isn't it yellow? I only use natural sugar which is tinted brown so my dishes will have a darker hue, which doesn't bother me. I also do not use artificial flavors or colors. 2. Where is the whipped cream? I wanted to give a realistic idea and timeline of a quik dessert. This did not include the 30-45min to make vegan whipped cream from scratch. 3. Why did you toast the cookies? The cookies are very soft and would not hold up to the moisture and weight of the pudding so I toasted them to help their durability. If you have any more questions, leave a comment and I'll do my best to answer. Thanks for tuning in!

𝗘𝗮𝘀𝘆, 𝗧𝗮𝘀𝘁𝘆 #Grilled 𝗙𝗼𝗼𝗱𝘀 -Skewered Fish: Skewer fresh sardines, rich in healthy fats, grilling multiple fish at once. -Grill veggies for nutrient retention. Thinly slice or kebab chunks. Sturdy, sweet-tasting ones work best. -Grilling fruit enhances sweetness. Cut and skewer or wrap in foil. Cook with indirect heat on low for a few minutes until golden. -Marinating meat with flavorful ingredients like soy sauce, spices, and garlic not only tenderizes the meat but also reduces cancer risks when grilling. For more options and tips read here: https://loom.ly/DoRofQI