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2018 Spring Brunch Cook Book

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2018 Spring Brunch Cook Book

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Cashew nuts normally takes all the credits but did you know that "behind" it there is a delicious and very special fruit called by the same name?!
You can't imagine how happy I was when I found out that @tropicalbrazilaus sells the cashew apple pulp since then I always have a stock in my fridge to use in my smoothies.
It tastes like childhood to me 😋
The fruit is quite popular in Brazil so I grew up drinking cashew juice as a kid. The juice use to be a must in our family Sunday lunch.
It is hard to describe the taste of it but I would say it is a perfect mix of sour and sweet.
If you are wondering what are the health benefits. Cashew fruit is a powerhouse of minerals; magnesium, zinc, potassium, copper, calcium and phosphorus and vitamins C, B (B1, B2, B3 & B6), E, K and folate. Some of the -Helping to promote healthy muscles and nerves; -Boost the immune system
-Increase energy levels and sexual function 😏
-Greater the flexibility in bones, joints and blood vessels. -Also helps to promote normal sleep patterns in menopausal women's
-Controls the production of free racicals that causes premature aging and trigger autoimmune diseases.
-Prevention of heart diseases
My surprisingly good combination this time was: Caju Pulp, Celery, avocado, matcha powder, pepitas, vanilla hemp protein.
Low glycemic index, High in antioxidants, phytochemicals and fibre.
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#healthcoach #nutrition #smoothie #freshfood #fruits #cashew #nutrientdense #eattherainbow #healthylifestyle #healthyliving #holistichealth #teampixel #pixel3

PROBIOTICS/ GUT HEALTH

You can find heaps of previous contents here on Instagram or in my Blog highlighting the importance of adding probiotic rich foods into your diet.
By adding more probiotic foods into your diet you’ll be able to see all of the following benefits; 🥥Stronger immune system 🍓Improved digestion 🍍Increased energy 🥝Healthier respiratory system/Better breath 🍋Healthier skin (eczema, psoriasis, allergies) 🍑Weight loss 🍏Essential for the Treatment of leaky gut syndrome and inflammatory bowel disease

The lack of good bacterias in your digestive tract affects your body’s ability to absorb nutrients and fight infection. Some of the side effects of not having enough probiotics can include: digestive disorders, skin issues, candida, autoimmune disease, low immunity and frequent colds/flus and sinus.

Probiotic rich foods: kombucha, natural yoghurt, kefir, sauerkraut, miso, tempeh and kimchi
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Photo from @raquelpires_photography
#healthcoach #naturalbeautybyluanamarchi #nutrition #probiotics #guthealth #healthyliving #healthylifestyle #eattherainbowl #wellness #gf #kombucha #mojobeverages #healthy

How was your Monday so far?! Motivation is what gets you started. HABIT is what keeps you going. 🥑🍍So, What is a habit?
Habits, good or bad are a set of behaviours or practices repeatedly acted out until they become involuntary.
I want to encourage you to build healthy nutritional habits. 🧐By focusing on one point at time and practicing it repeatedly you are more likely to have that become a habit. .
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🇧🇷➡️ Motivação é o que faz com que você comece algo. Habito é o que te mantém. 🥑🍍O que na verdade é um hábito?
Hábitos, bons ou maus, são um conjunto de comportamentos ou práticas repetidamente executados até se tornarem involuntários.
Ninguém está motivado todos os dias. Ter motivação é importante para dar o pontapé inicial, mas o que te fará mudar seu estilo de vida de verdade é transformar em um hábito.
Te desafio a construir hábitos nutricionais saudáveis. 🧐 Concentrando-se em um ponto e praticando isso repetidamente, você estará construindo um novo hábito.
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#luanamarchiteam #healthcoach #nutrition #instafit #instagood #healthyeats #healthylifestyle #realfood #cleaneating #eattherainbowl #clifehealthclub #weightlossjourney #saude #qualidadedevida #nutrição #comidadeverdade #qualidadedevida #dietasemsofrer #teampixel

It still Sunday and @myfruitologist and I have the perfect sunny day recipe for you!
🍑RAW PEACH TART🍑
Crust
1 cup pitted dates
1 cup macadamias or cashews
1 cup desiccated coconut

Topping
2-3 peaches, sliced
1 tablespoon lemon juice

Serve with natural yoghurt or coconut cream
**The recipe is enough for two small tarts or a medium.

@myfruitologist has just posted a video with the step by step of this super easy recipe check it out.
(Definitely the sweetest video ever 🥰😋)
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#luanamarchi #nutrition #veganrecipes #gf #healthy #healthyliving #peach #sunday #dessert #raw #sugarfree #vegetarian #eattherainbow #freshfood #myfruitologist #teampixel #australianpeaches #pixel3

SPRING VIBES! ✌🏼🍉☀️
I'm so excited that the days are finally warm enough, I love this time of the year.
Definitely my best kind of Sunday making the most of the Sunshine.
Breakfast at the beach watching the sunrise with my favourite person @luccas.football followed by a beach training session and in the afternoon I'm joining with a group of friends to make our impact at the Coogee Beach Clean Up for National Recycling Week, I would love to have you join us
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#healthcoach #sunrise #smoothie #sunday #weekend #makeyourimpact #bondi #healthy #healthyliving #nutrition #beachlife #vitaminsea #sea #bondibeach

SPECIAL INVITE - CALLING ALL THE COOL PEOPLE 😎
Hey guys, it is National Recycling Week and this Sunday-11th of November from 9am-4pm in Coogee/Sydney is happening a really special event that I definitely want to be involved and hope to have you on board with me.
Suez has organized the Coogee Beach Clean Up (event information on my BIO). Plastic waste is a really complicated issue. We are simply producing more plastic than we can handle and most of it aren't recyclable. It is damaging the environment our ocean and marine lives.
Did you know that in about 1/3 of all fishes in the ocean has tiny pieces of plastic in their bodies?! The future is in our hands. Each decision we make colletivelly has the power to change the world for good or bad. It is up to us as a community to join our power to guarantee a better living condition to our next generations.
Every time I'm by the ocean it gives me serenity, makes me feel strong, energised, unstoppable and most of all, it makes me feel alive and I'll do everything I can to give back to Mother Nature.
I'm in to help encouraging people to give old waste a new purpose and be part of the #resourcerevolution. I'll be there from 1:00pm, join me on and bring your family and friends with you! . . .
#healthcoach #suez4ocean #beatplasticpollution #plasticfree #ocean #nature #wildlife #healthyliving #sustainbility #healthylifestyle #counciousliving #beachlife #makeyourimpact

NATURAL GLAM

I honestly never thought I would be giving beauty tips one day. It sounds really ironic to me because I'm those chicks that use the fingers to apply makeup (no shame on that)🤦🏼‍♀️😅😊 but seriously I get so many questions about this topic that I finally decided to do a blog post about it and share my daily skincare routine, favourite cosmetics/makeup brands and beauty treatments.
Beauty is different to everyone we all have something that stands out and make us special.
I personally like to look natural and think the simpler the better. But there is no rules regards to that, we are all free to do whatever makes us feel amazing. Find those things that gives you a bit more confidence and go for it 🥰🥰 I asked @nivalferreira to do a makeup for me using my own products. Scroll over to the side to watch the videos and see the close up.
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#NaturalBeautybyLuanaMarchi #healthcoach #makeup #organic #skincare #skinhealth #healthy #treatyourself #beauty @juniperorganicskincare @lust__minerals

🚴🏼‍♀️Cycling from Sydney to Wollongong. It was my second year doing the @msgongride an event organized with the purpose to fundraise money for Multiple Sclerosis and bringing awareness about it. What an amazing environment and beautiful percuse!! 💚

Although, I need to thanks to my gym @clife.health for the spin classes otherwise I wouldn't be able to complete it as I haven't been done much outdoor cycling lately 😌
It still time to contribute with my fundraising, I really appreciate your support. I'm sharing the link clickable link in my Insta stories
https://mslimited.cmail20.com/t/r-l-jjutjryd-kuhtkuhuid-m/
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@healthcoach #beactive #sundayfunday #cycling #msgong #sydney #australia #wollongong #beactive #exercise #outdoors #fitness #teampixel #pixel2

Good morning!! ☀️☀️
Right now I'm on my way to start the @msgongride so I did all my meal prep yesterday after finishing work because I knew I wouldn't have time to do it today.
One thing that I like doing before star cooking is a fridge clean up to see what I have left from the prior week and think of ways to reuse it and don't waste anything. One of my favourite recipes is this
Leftover Savoury Muffin
Ingredients:
2 cups lupin flakes
1/2 cup LSA meal
4 cups of almond meal
1/3 coconut oil
1/4 chopped parsley (or any herb of your choice)
2 cups chopped leftover vegetables
1tbsp hemp seeds (or sesame, chia seeds and pumpkin seeds)
1tbsp Nutritional Yeast (optional)
Salt and pepper to taste
Instructions: In a bowl add the lupin flakes, LSA meal and almond milk. Mix it until well combined and let rest for 20 minutes. Add the remaining ingredients and mix again. Transfer the mixture to muffin trays previous greased and bake for around 30 minutes in a pre-heated oven to 180°c.
You can buy all the ingredients at @myfruitologist
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#healthcoach #luanasrecipes #nutrition #highprotein #plantbased #vegetables #nutrientdense #muffins #freshfood #realfood #healthylifestyle #sustainableliving #glutenfree #gf

Smile because the weekend is here! Smile because spring is showing off! Smile because in every moment you can make the choice to be happy! Smile because you are alive and if that is not something to smile about, then I don't know what is. 😁💛🌞 Having a blast of a moment yesterday with #teampixel cruising around the harbour before Tailor Swift concert.
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#healthcoach #lifeisgood #enjoythemoment #positivity #pixel3 #pixel2 #giftfromgoogle #youtubemusic #weekendvibes #sydney #quotestoliveby

How do you do it all and manage to stay active and fit?
Probably one of the most frequently asked questions. 🙈
True, I have a lot going on in my life (we all do). I don't just exercise because I feel I have to, but because I love to 💚
Exercise can not only transform your physical health but also mental health. Every time you exercise you are releasing the "feel good" hormones, training your brain to be smarter, healthier and more resilient to strees.
I think all of us cam find at least one way of moving our body 🏃🏼‍♀️🤸🏼‍♀️🚴🏼‍♀️🏋🏼‍♀️👯🏄🏼‍♀️🏊🏼‍♀️⛹🏼‍♀️🤾🏼‍♀️
Starting from today, make a promise to move yourself for at least 10-20 minutes every day.
Double tap if you are joining the challenge and tag a friend who you think would benefit from that too.

Getting ready for @msgongride this weekend wearing @decathlonau.
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#healthcoach #healthylifestyle #healthyliving #mentalhealth #getmoving #beactive #youcandoit #pixel2 #clifehealthclub #girlspower #boss #workout

All glammed up, thanks to @swellbeautysydney. Can't remember when was the last time I took an afternoon off to "treat myself" and freshen up my look.
Went to the dentist, did my hair, makeup and IPL (hair removal) 👑👑
It was totally worth it, I definitely left there much more confident and ready to rock💃🏼💇🏼‍♀️🤗
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#treatyourself #hairgoals #selfie #healthyliving #blondehair #beachblonde #haircolour #blonde #balayage #confidence #girlboss

More from last Sunday trail race #bouddicoastalrun
I'm really into trail runs at the moment, I guess it is because trail running is the fusion of the two things that brings me joy, peace to my mind and the total feeling of freedom which is running and spending time in nature! 🏃🏼‍♀️🌳
I've already start planning my next challenges and would love to hear suggestions from you! .
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#healthcoach #runnersofinstagram #sydneyinstarunners #halfmarathon #trailrunning #trailrunner #run #nature #fitness #fitspo #endorphin #freedom @maxadventureau

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