Emma Olliff

Start your day with a little self-loving. Add healthy fats, filtered water, fibre-rich veggies, and proteins to your daily to-do list. Break into a sweat. Self-improve and learn a skill. Don’t do things if you don’t want to. Work where you feel productive and set goals. Efficiency is key, not the hours you work. Get ample sleep. Prioritize what makes you happy over what pays the bills.

When under stress, your body goes into preservation mode, storing fat instead of burning it. Stress hormone - Adrenalin spikes blood sugar levels triggering insulin production that leads to fat storage. Constant stress keeps you always in 'fight or flight' mode and blocks the 'rest and digest' system functions. Negative emotions cause unmindful binging, leading to obesity.

Organic foods have more vitamins, minerals, enzymes, and micro-nutrients and taste better. They are free from toxic chemical residue and GMO risks. Organic eggs, dairy and other animal products, don't contain antibiotics, drugs and growth hormones. Organic farming promotes agricultural diversity, keeps farmland healthy and helps preserve the ecosystem.

Studies show that protein consumption post workouts doesn't improve muscle anabolism. Instead it may result in poor protein digestion and fat deposits. Consume low calories post workouts, preferably as whole foods. The actual 'window' is every 2-4 hrs, when you consume small meals through the day to help your body recover and sustain muscle mass.

Avoid yeast, wheat, dairy, eggs, coffee, tea, spicy foods and alcohol. Apple cider vinegar and probiotics help decrease bad bacteria, increase good bacteria and improve intestinal barrier function that improves skin health. Proanthocyanodins present in grape seed extract or Vit C with flavonoids strengthen the lining of blood cells and tissue connecting skin cells.

Factors like essential fat deficiency, decreased water intake, Vitamin A and Zinc deficiency, toxin build up caused by a sluggish digestive system and constipation can be linked to acne. Stress also causes acne by disrupting the body’s natural hormone balance. People suffering from acne might not process sugar effectively, so opt for a natural wholesome diet.

1. Blend 1 cup strawberries, 1 banana, 1 cup unsweetened milk, 1/4 cup vanilla protein powder and blend until smooth. Top with 1 tbsp chia seeds, 1 tbsp sunflower seeds, 1 tbsp pumpkin seeds and 1 tbsp goji berries. 2. Blend 1/4 cup avocado, 1 banana, 1 cup strawberries, 1 tbsp flaxseed and 150 ml milk. Layer with granola, nuts and hemp seeds and enjoy.

To absorb calcium, Vit D is needed but to maintain healthy calcium levels in your body, magnesium, Vit K2 and phosphorus are needed as well. Calcium carbonate, used in supplements, needs stomach acids to solubilize and ionize it. As we age, stomach acids reduce making this form of calcium intake ineffective and increase risk of heart attacks and stroke.