FIND YOUR HEALTHY

*Disclaimer: these are just our opinions, so take them with a pinch of salt. Just because we don’t like them, you might. x

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: [email protected]

Find my eBook here

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Socials & Contact

*     @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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I’m joined by my mum to bust some health and fitness myths like do you need to exercises for hours to get lean? Is dairy really that bad? And does healthy mean I can never have pizza?

Links

My website

Healthy recipe & nutrition eBook

Newsletter sign up

Socials

Email me at: [email protected]

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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Sharing my personal struggle with cystic acne and everything I have learnt about healing it holistically; from finding the root cause, changing your diet, lifestyle, finding the right supplements and skincare to transform your skin. All resources mnetioned are linked ↓

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

[email protected]

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

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What is REALLY causing your gut irritation??? Causes, symptoms and holistic treatments for dealing with IBS including FODMAPs, gut healing foods, natural supplements and lifestyle changes.

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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This week I’m talking to my dad about living with Polymyalgia Rheumatica (PMR). We discuss the causes, symptoms, treatments and day to day struggles of living with chronic pain.

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I am joined by my mum for an open and honest chat about mental health, social media and dealing with trolls, and finding the workout style that’s right for you. Quote of the episode: “Maybe it’s Maybelline maybe it’s jaundice”.

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Grab a cuppa and a snack whilst I open up about my health journey and struggles with cystic acne, gut issues, and hormonal imbalances.

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