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2018 Spring Brunch Cook Book

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2018 Spring Brunch Cook Book

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It's my birthday!! I'm turning 30 today✨🎊🎈 As promised here are 30 facts / info about me that I wrote based on questions that I always receive from you. 💚 Get to know me better 😺
1-How do you feel about turning 30? I feel better than ever. Mature enough to know what I want for both personal and professional life.
2-What is the most asked question? If it's not related to work it will definitely be "where is your accent from" or "when are you planning to have babies" 🤣
3-Running shoes - I use @brooksrunningau for both road and trail running. My very first running shoes was the Launch 2 Boston Marathon limited edition.
4- It is not because I'm Brazilian that I know how to dance or play soccer. For the second topic thanks to my hubby I'm managing to improve
5- I'm 165cm tall
6- In May I'll be doing my first ultra marathon in Melbourne,43km is the longest distance I ever runned until now.
7- Due to PCOS and IBS I still have adult acne and I manage to keep it in control with a balanced diet, regular facial treatments with Ana (@anapaulafook), @juniperorganicskincare and natural makeup from @lust__minerals
8-My fav. go to snacks/treats are @superorbs and @_mmmore_rawtreats_
9-What is your favourite cheat meal? I don't see eating as a cheating. There's no right or wrong about food. In my daily basis I prioritize on nourishing my body most of the time and enjoy food that are not so "healthy" from time to time whenever I feel like having it.
10- Is there a food that you don't like? I'm not a big fan of potatoes 🥔
11- What is your favourite food? I love FOOD but feed me with avocados and figs and you won me. 😋🥑 12- I love books and I wish I had more time to read. My record of books read in a year was 40 when I was 15yo
13-Talking about books I'm a Harry Potter fan 🤓
15-Luccas and I met at work back in Brazil and we were dating for a little bit more than 2 years when we moved to Australia
16-I've been living in Australia for 7 years
17-What is your favourite time of the day? Early morning (sunrise) and it has always been since I can remember.
18- My favourite colour is green. (I'm not a pink girl) (CONTINUED COMMENTS)

It is not my birthday until Tuesday the 19th but it any reason to cook for people is a perfect so I anticipated the the celebrations and hosted a little party at home yesterday.
Thanks everyone for coming I had an amazing time. 🥰💚🥰 I'm really lucky to be surrounded by so many beautiful souls.
I know you all want the recipes of the food I prepared but it will be impossible to share it all at once, comment below the ones you want most and I'll be posting in order of the most requested.
I can anticipate that the Vegan 'cheese' bread that I shared the recipe a few weeks ago was elected one of the big yum😋 of the day.
👉🏼 Swipe to the side for more details
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#healthcoach #nutrition #healthylifestyle #healthyfood #plantbased #vegan #eattherainbow #glutenfree #dairyfree #birthdaygirl #dirty30 #weekendvibes #australia

🥞 Pancakes Friday!! 🍓🍌
Ingredients
3/4 cup teff flour
1/2 cup buckwheat flour
3 flaxeggs (3tbsp flaxseed meal + 9tbsp of water) or 2 eggs
3/4 cup of almond milk
1 ripped banana mashed
Pinch of cardamom
Pinch of salt
1/2 tsp baking soda
How to make: Place all the dry ingredients in a bowl and mix it well. Add the mashed banana and mix. Combine the milk and flaxeggs and stir to combine. Place spoonfuls of the mix in a pre-heated pan with coconut oil. When bubbles appear on the surface flit and cook the other side.
Serve with fruits and nut butter.
This fluffy pancakes are one of the recipes from Denise's cookbook @yummeeglutenfree with a few tweaks
I had the pleasure to meet Denise through social media and we became really good friends 👯 in real life too, she is also a big inspiration to me.
You can have a copy of the cookbook with many other delicious gluten free recipes like this one by contributing to her crowd funding campaign. Denise is doing a crowd funding campaign to raise money to take @yummeeglutenfree to a next level by start producing her delicious nut butters in manufacturing facility.
For more information check her page.
All the other ingredients you can find at @myfruitologist .
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#healthcoach #healthylifestyle #gfpancakes #pancakes #nutrition #protein #fruits #plantbased #eattherainbow #postworkout #luanasrecipes #luanamarchiteam

Happy Valentines day everyone! I hope you have a amazing day filled with love! And most important, love yourself, ALWAYS 💚💙💜🧡💛🖤
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🇧🇷 Foto de comercial de margarina para desejar um feliz Valentine's day (dia dos namorados) à todos vocês. Espero que seu dia seja repleto de amor e mais importante, que você não se esqueça de exercitar o amor próprio também ❣️🥰
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#healthcoach #healthylifestyle #valentinesday #love #bae #live #couplegoals #nature #selflove #welllness #positiveliving #retreat #treatyoself #tbt #australia #jervisbay #summer

🥘 Buckwheat Paella 🥘
I'll be sharing bellow the list of ingredients I normally use when I make Paella but the fun is adding whatever you have in your fridge 😋😋
Ingredients
1 purple onion chopped
3 small capsicums in different colours chopped
2 medium carrots chopped
1 cup shitake mushroom sliced
1 cups button mushroom sliced
1/2 head fennel chopped
1 cup snow peas or green beans chopped
1/2 cup peas
2 cups buckwheat (activated or soaked in water for 6 hours)
300g seafood (optional)
2 tbsp olive oil
1/2 cup parsley
2 tsp ground smoked paprika
1 tsp ground turmeric
1 tbsp @nutraorganics vegetable broth (optional)
Pinch Saffron
1 lime juice
1 can of organic diced tomatoes
Pinch of dried chilli
Salt and pepper to taste
How to make it: In a pan with olive oil cook the onion, fennel, mushroom, carrot and capsicum for 5-10 minutes until the onion starts to golden. Add the ground turmeric, smoked paprika, Saffron, buckwheat and cook for a minute seasoning well. Add the vegetables stock, diced tomatoes and 3-4 cups of water and bring up to simmer. Cook for about 15-20 minutes until the buckwheat is almost cooked, adding extra water if required. Add the snow peas, peas and the seafood if you chose to add it. Cover and cook for another 5 minutes. Add the the lime juice, parsley and salt and pepper to taste. Cover and leave to rest for a few minutes before serving.
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#healthcoach #nutrition #healthylifestyle #eattherainbow #recipe #vegetables #wholefoods #realfood #holisticnutrition #luanasrecipes

✨Let her rest, recover and sleep for when she wakes she will move mountains! ✨
I've already mentioned here that I personally struggle to slow down.
The importance of managing our stress levels is something that I not just remind my clients all the time but myself too.
As a business woman managing my own business, working full time and managing to be a long runner too.
I find it hard to disconnect, stop answering messages and emails from clients, studying, creating content and exercising less...
We often forget that to manage being able to do everything adds a physical stress to our bodies. Which in the right amount is good, it is what creates improvements, helps our bodies to work on resistance and resilience.
However, in order to make the most of this improvements, our bodies needs time to repair.
Relax, give back to your body! Whether it is sleeping, refueling, meditating, spending a day at the beach or having a hot bath with magnesium salt will benefit you mentally, physically and nutritionally too.
That is because high levels of stress hold us back metabolically, which means leading to weight gain, digestive upset, nutrient depletion and de-regulated appetite.
Feeling completely reenergized after those well spent couple of days at the @paperbark_camp
Already planning our next trip. Only 9 weeks to go until we off to Vanuatu ✈️🙏🏼🙌🏼💫
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#healthcoach #healthylifestyle #nutrition #holistichealth #holisticnutrition #wellness #loveyourself #wellbeing #relax #recover #girlboss #girlswhorun #runnerlife #travel #travelgram

Time to get back to our normal routine. Thanks @paperbark_camp for receiving us so well.
How perfect is the combination of fresh fruit and a crunchy granola?! There is nothing more versatile that a good granola to complement yoghurt, fruits, acai bowls and smoothies. It brings an extra crunchiness and flavour to breakfast and snacks.
While I was enjoying this beautiful breakfast I thought it's been a while since I last post my Citrus Granola Recipe.

Most store bough granola are loaded with sugar, unhealthy fat oils and nasty ingredients, by making your own with a good selection of ingredients you can guarantee a low GI version, protein boost which will help keep you energised and balance blood glucose, as well as helping you stay fuller for longer. It will be also great source of fibre, nutrients and heart-healthy fats.
Ingredients:
-2 cups raw buckwheat (or oats for a non gluten-free version)
-¼ cup pepitas
-¼ cup sunflower seeds
-2 tablespoons linseeds
-2 tablespoons chia seeds
-½ cup coconut flakes
-1 cup mixed nuts chopped
-½ teaspoon cinnamon
-¼ teaspoon cardamom
-Zest from one orange -½ cup dried apricot chopped (you can vary with different dried fruits)
-1 tablespoon coconut oil
-2 tablespoons coconut or Maple syrup

Instructions: -Preheat the oven to 150C and line a baking tray with baking paper.
-Combine all the dried ingredients in a bowl and mix well
-Pour into the dry ingredients the coconut oil melted and coconut syrup and through well until it coats the buckwheat, seeds and nuts.
-Spread the granola mixture on the baking tray and bake for 25-30 minutes. Best to check the granola during the baking time to give it a light mix. -Let cool down and store in a jar or airtight container.

Note: Some dried fruits such as goji berries are best to add after the baking process to not burn it.
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#healthcoach
#healthylifestyle #nutrition #nutrientdense #wholefoods #nuts #citrus #eattherainbow #eatrealfood #meatfreemonday #plantbased #gf #granola #buckwheat

An entire day disconnected and immerse in nature. 🏕️🚣🏼‍♀️🚴🏼‍♀️
Started by taking the Paperback Challenge and canoeing to Huskisson and back (apparently 8km each way. Shoulders are dead 😅) In the afternoon we took the complentary bikes and went for lunch in Huskisson.
Ending it up with a delicious Paella 🥘, what else could we ask for 🙏🏼
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#healthylifestyle #healthcoach #nature
#stayactive #wellbeing #wellness #summer #ecolife #jervisbay #jervisbayglamping #camping #visitnsw #australia

🏕️🌄Woke up in Paradise! You probably has already seen on my stories that @luccas.football has organized a weekend getaway to celebrate our wedding anniversary and my 30th birthday that is coming up next week.
@paperbark_camp has been in my bucket list for years and I can't actually believe we are here 🙏🏼😍
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#healthylifestyle #weekend #sunday #getaway #travel #visitnsw #australia #jervisbay #jervisbayglamping #coffee #camping #travel #weddinganniversary #relax #nature #bushcamp #sustainableliving #eco

Life is wonderful when fig is in season!! Salad of fresh figs, baby rocket, fresh fennel, sprouts and walnuts. Dressed with coconut aminos, olive oil and lime. Easy enough for any time of the day.

Ingredients bought at @myfruitologist
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#healthcoach #healthylifestyle #nutrition #skinhealth #fig #summer #salad #weekendvibes #eatyourgreens #eattherainbow #luanamarchiteam #luanasrecipes #myfruitologist

It's been 9 years of us today, married for 6 years and 4 years since we renewel our vows back in Brazil.
Life's still getting better every day! Thank you for being by my side on this (forever) journey. TAUDAO @luccas.football
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🇧🇷 9 anos juntos, casados por 6 e 4 anos desde a nossa renovação de votos no Brasil ao lado das pessoas que tanto amo. E a vida ao seu lado fica cada vez melhor. Obrigada por estar sempre ao meu lado nesta jornada eterna chamada vida. TAUDAO
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#couplegoals #weddinganniversary #love #adventure #family #life #dream #wanderlust #fitness #healthylifestyle #healthyliving #tbt

Be the change you want to see!! 🌻🌻
Clichê?! I know it. But how often do you really practice it?!
We talk so much about health eating, lifestyle changes and becoming the best version of ourselves but we often forget how much the environment has an impact on it and the other way around too.
We are part of the Nature and the Nature is part of us.
You might have no idea about it, but an eco-friendly lifestyle impacts more than just the planet it affects your health too.
There are minor lifestyle changes we can all make, that—if even a mere 10% of the population did them—would make a huge difference for our health and create a very positive impact to the planet.
Check it out my new blog post for tips of how you can became more environment friendly. (LINK BIO)
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#healthcoach #healthylifestyle #wellness #wellbeing #nutrition #plasticfreerevolution #zerowaste #ecofriendly #consciousliving #ecolife #reuse #loveourplanet #nature #4ocean

KILLER LEGS WORKOUT
Call your gym buddy to do this with you and have fun 🔥🏋🏼‍♀️🤸🏽‍♂️
🏃🏼‍♀️Warm-up -3 reps
Box Jump/ Push up Combo - 1 min
Burpees - 40 sec
Russian Twists - 40 sec
Squat Jump - 20x
🏋🏽‍♂️Round 1 - 3 reps
DB deadlifts - 20x
DB Sumo squat - 20x
DB Bulgarian Squats - 15x each
Barbell Squats - 10x
🤸🏼‍♀️Round 2 - 3 reps
Jumping Squats - 40 sec
DB Step Ups - 12x each
Crab Walks - 40 sec
DB Single Leg Romanian Deadlift - 12x each
👉🏼SWIPE TO THE SIDE 👰🤵It is our anniversary week 10 years of partnership and holding each other's back. Let's just say working out is not the best thing we do together but we definitely make a good team. 😏
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#healthcoach #healthylifestyle #workout #gymlife #couplegoals #makeyourimpact #legday #legworkout #fit #fitness #clifehealthclub #luanamarchiteam #fitfam #activewear

🍞Zucchini Loaf recipe, a basic one just in time for you to include in your weekend #mealprep
Ingredients
1 1/2 cup grated zucchini
1 1/2 cup almond meal
2 tbsp flaxmeal or 1 tbsp psyllium husks
3 eggs
1/2 cup olive oil or coconut oil
Salt and pepper to taste
1 tsp baking powder
How to prepare: Preheat oven to 180C. Line a small loaf pan with baking paper.
In a bowl combine all the dry ingredients, add the eggs and olive oil mix well. Add the grated zucchini and mix again Transfer the mixture to the prepared pan and bake for 40-45 minutes. Let it cool for 15 minutes.
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#healthcoach #healthylifestyle #realfood #glutenfree #grainfree #nutrition #nutrientdense #mealprepsunday #foodprep #homemade #myfruitologist

As a health professional and fitness advocate I must tell you that the key for good health, wellbeing and to maintain a good shape is by making good food choices and staying active (there is no secret) but we all have those stubborn fat areas that no amount of exercise can get rid of. So, I made my way to Bondi to check it out the CoolSculpting pop-up activation.
CoolSculpting technology uses controlled cooling to a specified temperature to selectively target and destroy fat cells without damaging surrounding tissue.
Considered CoolSculpting? Have a free consultation with an appropriately trained CoolSculpting® professional who can determine if CoolSculpting is right for you and tailor a treatment plan for your needs, shape and goals. #CoolSculptingANZ
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#healthcoach #healthylifestyle #wellness #abs #fitfam #weekend #nutrition #exercise #bondi #bondibeach #sydney #add

Runners High (aka Endorphins)
Running makes most things better 💚
10k @sunrun.coleclassic ✔️👊🏼
Long weekend ahead! I'll be hanging around the @horizonathletic stand tomorrow as well. Come to say hello and subscribe yourself for the chance to win $500 in products, receive samples from @juniperorganicskincare and delight yourself with my fav treat @_mmmore_rawtreats_ 🏃🏼‍♀️
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#healthcoach #wellness #wellbeing #endorphins #runnerslife #running #run #beactive #weekend #ecofriendly #sustainableliving #sustainablefashion #slowfashion #runhappy #sunrun #sydney

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