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2018 Spring Brunch Cook Book

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2018 Spring Brunch Cook Book

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Close your eyes and imagine the best version of you possible. That's who you really are, let go of any self judgement and part of you that doesn't believe it. 🌞🧡 👙 New @horizonathletic
coming soon #expandyourhorizon
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📷@luccas.football
#healthcoach
#motivation
#welllness

Sunday afternoon treat!
Last week I've shared on my stories a snap of my passionfruit mousse and I didn't expect so many people asking for the recipe.
The problem was that I didn't have it 😆😅
I've already mentioned here that when I'm cooking I never measure the Ingredients. I cook according to my mood and the ingredients that I have access by the time.
I promised that I was going to make it again and take notes so I could share with you, here it is:
Ingredients
2 @tropicalbrazilaus passionfruit pulp
1 cup coconut cream or (@yoproau natural yogurt)
1 tsp pure stevia extract powder (or 2 tbsp maple syrup)
1 tbsp coconut oil
1 tsp psyllium husks
Topping
1 fresh passionfruit
1 tbsp maple syrup
How to prepare: Add the coconut cream, passionfruit pulp, coconut oil and stevia powder to a blender and blend it until combined. Add the psyllium and blend for about 2 minutes on high speed. Pour the mixture to dessert bowls and place in the freezer for 20 minutes. In a bowl scoop the fresh passionfruit pulp and mix with maple syrup. Pour on top of the mousse. Place in the fridge for 2 hours before serving.
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#healthcoach #easyrecipes #passionfruit #plantbased #nutrition #eattherainbow #healthylifestyle #dessert #treatyoself #fruit #mousse #tropicalbrazilaus #sundayvibes

Weekends are for brunching! ✨💟
Do you agree? 🙌🏼Let's take a moment to appreciate the amazing food at @thegoodplaceaus and the glory of a menu 100% gluten free without any risk of cross contamination (coeliacs will understand me)
The @thegoodplaceaus thanks for having @luccas.football and I yesterday everything was divine. 👅
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#healthcoach #healthylifestyle #nutrition #sydneybrunch #brunch #coeliac #glutenfree #sydneyrestaurants #foodie #coffee #treatyoself #goodfood #date #wholesome

Beautiful morning with
@brooksrunningau x @runningheroesaunz
around Sydney city road testing the @brooksrunningau new fresh look Running Shoes. ❄️🏃🏼‍♀️ I ran this morning with the new Glycerin 17 and love it. It is always a happy run with @brooksrunningau
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#healthcoach #runnerslife #running #runningheroes #runhappy #beactive #friyay #sydneyinstarunners #wodup #girlswhorun #healthylifestyle

Hope you AVO great day! 🐕🥑 If I wear black it turns into white, if I wear white it gets brown in a minute. But there is nothing better than this cuddle.
Four months that you have completely changed our lives 💚 #Alfie
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#healthcoach #happyhumpday #dogparent #love #familygoals #puppy #outdoors #beactive #motivation #healthylifestyle #trainingbuddy #staffy

Bliss ball recipes is so far the biggest request that I received from you guys.
I love this recipe because it's super easy and quick to make and the only utensils that you will be using is a bowl and a spon (✋🏼or your hands) to mix the dough.
Ingredients
1 cup almond meal (also love using hazelnut meal or shredded coconut)
1 scoop @ancientandwildaus marine collagen (or vegan protein/WPI)
2 tbsp melted coconut oil
2 tbsp coconut syrup (or honey)
3 tbsp @ulu_hye hemp milk base (or nut butter)
2-3 tbsp cacao powder (you can replace cacao for other superfoods powder such as matcha, beetroot or turmeric)
How to make it: In a bowl mix all the ingredients together until it forms a stick dough. If the dough is too wet add more almond meal, if it is too dry add extra coconut oil. Roll the dough into balls and place in the fridge for 30 minutes before serving.
*If you opt for using flavoured protein powder instead of collagen you can reduce the coconut syrup quantity to 1 tablespoon.
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#healthcoach
#healthylifestyle
#nutrition #protein #blissballs #lowcarb #snacksmart #snack #cacao #hempprotein #easyrecipes #nutritionaltherapist

🎂🎉🎈Happy Birthday to my soulmate, my best friend, my life/adventure partner. ✨💚
Wishing you a perfectly normal family day ; hanging out with Alfie 🐶 and I doing what we love most. @luccas.football
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🇧🇷 Parabéns para minha alma gêmea, meu melhor amigo, meu parceiro de aventura e da vida! Te desejo um dia "perfeitamente" normal, curtindo comigo e com o Alfie, fazendo as coisas que mais gostamos juntos.
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📸@valeriefernandezphotography
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#love #nature #lifestyle #healthlifestyle #sundayvibes #couplegoals #wanderlust #adventure #partner #soulmate #sundayfun #tb #traveler #healthcoach

Special dinner at @alibisydney yesterday to celebrate @luccas.football birthday. To celebrate our lives, the challenges that we are facing at the moment, achievements, reflect and be grateful about the present and reinforce how ready we are to face the future together. #cheers 🥂
We love to reserve time to reflect about life and manifest our gratitude for everything that happens to us and understand how it has contributed for our grown.
Do you do that as well?
Swipe to the side for more photos from the beautiful dishes of Alibi's plant based tasting menu and the cute surprise they organized for @luccas.football .
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#healthcoach #healthylifestyle #plantbased #vegan #eatoutsydney #sydney #alibisydney #nutrition #lifestyle #gratitude #weekendvibes #foodie

Training smart... 🤸🏼‍♀️🏋🏼‍♀️
I don't have any long distance race planned for the next couple of months so my volume of running has considered dropped to reduce the impact and stress on my body, plus it is to cold to go out for a run early in the morning 🥶, so instead of running on the treadmill I'm trying to fit in at least three @f45_training_doublebay classes per week as a compliment to my training routine to maintain my fitness level and performance. Training in group is so fun! 💪🏼👊🏼
📝I'm about to start planning my race calendar for the next semester and would like to get to recommendations from you. Long distance, short distance, trail run... I just want to have fun 😁
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#healthcoach #healthylifestyle #runnerslife #training #f45 #f45training #fitspo #fitness #beactive #girlboss #playtime #cardio #marathoner #sydney

My afternoon pick me up! 🍵

Matcha is perfect for those days that there is so much going on that you find hard to concentrate.
I love my coffee, but I'm quite sensitive to caffeine and if I drink it in the afternoon, there is no way I'll be able to sleep during the night. 🤯😵 Matcha also contains caffeine, however the caffeine in matcha is released slower than coffee, giving a long sustainable energy boost.
In other words, matcha can give you energy without the crash. Thanks to the combination of caffeine and the amino acid L-Theanine that helps to enhance alertness and decrease anxiety while also protecting against some of the negative effects of caffeine.
Matcha is known for its long list of nutrients such as antioxidants, amino acids, etc. And its potential health benefits including increase of performance on cognitive tasks (mental alertness, ability to concentrate); thermogenic effects/metabolism boost; prevent oxidative damage to cells; lowering cholesterol and blood sugar. 🍵🍫Matcha latte + 80% cacao chocolate to double the antioxidants 😏

For more about Matcha check it out my IG stories.

So in love with @shoshinmatcha it is 100% Japanese Organic Matcha, it is very soluble and most importantly, it tastes delicious. @shoshinmatcha
is Australia's first environmentally focused Matcha Company
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#healthcoach #nutrition #matcha #matchalatte #holistichealth #japanesetea #organic #sustainableliving #environmentallyfriendly #greentea #teatime #tea #antioxidants #healthy #happyhumpday #superfood

There are many versions of myself but they are all real! 🐛🦋 We all perceive ourselves differently from the way our family, friends, partners and followers perceive us. And if you analyze we all behave differently depending of the environment or people we are surrounded by.
For a long time in my life I was scared of showing up the multiple versions of my personality. We have learnt to portray certain expected behaviors to keep everyone around us comfortable or even to keep ourselves comfortable.

But what if you embraced all the different versions of yourself? What if you accepted all the different versions that make you who you are and didn't feel the need to suppress any of them? What would happen? 📸 From last week having a great hair day with my @sittingprettyhalohair. .
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#healthcoach #motivation #empowerment #hairgoals #beyourself #loveyourself #beauty #confidence #girlboss #sittingpretty #swellbeauty

My favourite kind of before and after. 🥦 - 🥙
👉🏼 Swipe to the side to see the magic 🧝🏼‍♀️
The trick to make this magic happen is:
💜Buy colourful fresh seasonal vegetables;
🖤Chop some sweet potatoes or other root vegetables (complex carbs) and place on the oven to roast;
💙Cook a pot of a grains of your choice and/or beans. 💚Multitask. To save time and space on the stove place a steamer with some low carb vegetables on top of the pan that you are cooking your grains and steam them.
💛Make a homemade hummus or other dip. Great to give an extra flavour to your meals or as a middle afternoon snack with some veggie sticks
🧡Pre-wash salad ingredients so you just need to add the dressing when it is time to eat.
♥️Make easy to have on the go snacks: energy balls, chia pudding and veggie frittata.
💕Have fun! Listen to some music while doing it and invite bae (or a friend) to join you so it become a quality time of yours.
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#healthcoach #nutrition #healthylifestyle #MealPrep #mealprepsunday #vegetables #eattherainbow #freshlycooked #holistichealth #seasonalfood #myfruitologist #foodie #instafood

🍩🍩Happy #internationaldoughnutday
Let's talk about sugar? Is there such a thing as healthy sugar swaps?! 🤔🍨
The topic for this month workshop at @fit4uaustralia was everything about Sugar - "healthy sugar", the malefits of the over consumption of sugar; tips on how to prevent the sugar craving cycle and insulin resistance.
I've just written a blog post about it, check it out www.luanamarchi.com.au
Tag your friends who may be in need of more information about the topic. .
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#healthcoach #healthylifestyle #sugarfree #nutrition #wholefoods #healthy #freshfood #myfruitologist #luanasrecipes #doughnuts #balance #intuitiveeating #friday #nutritionaltherapist

#tbt from my Easter Holiday in Vanuatu.
After coming back from my trip to Vanuatu in April I’ve had so many requests for recommendations on where to visit/stay, what to do and my personal favourite spots that I decided to do a blog (actually two blog posts) about it to cover everything.
Check my stories for the link or go to www.luanamarchi.com.au
Let me know if I have a chance as a travel blogger(😌😅) and leave your comments on what part of our trip seems more interesting to you.
Hope you like it 💚
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#healthlifestyle #healthcoach #thenourishingadventure #holiday #vanuatu #explorevanuatu #islandlife #nature #southpacific #blue #beachvibes #vacation

Luana Marchi Healthy Food and Luana Marchi Health & Wellness Coach are trading names of Avocado Society PTY LTD