Boland Wellness

02/06/2024

15/04/2024

great tips!

Protein. You need it. A lot of it, actually. 😲

Here’s what incorporating protein into your diet can look like. But if you’re struggling to hit your protein goals, Life Shake (with 20 g of protein per delicious serving) can help you get there.

Do you think you’re getting enough protein each day? 💪

15/04/2024

Greatest product ever!!

15/04/2024

05/02/2024

I have reached 25K followers! Thank you for your continued support. I could not have done it without each of you. 🙏🤗🎉

30/11/2023

It's always great to offer a nutritious option that doesn't compromise on flavor, and these Cucumber Avocado Shrimp Bites strike just the right balance with their fresh cucumbers, creamy avocado, and tender shrimp. They're the perfect addition to any party spread!

Cucumber Avocado Shrimp Bites

Ingredients:
English cucumber, sliced
1 lb shrimp, peeled and deveined
1 Tbsp olive oil
½ tsp salt + pepper + garlic powder
Fresh herbs like basil, dill (optional)

Avocado Mash:
2 avocados
½ tsp each salt + pepper
Juice of ½ lemon

Directions:
1. In a large mixing bowl, add shrimp and combine with olive oil and seasonings.
2. Heat a frying pan on medium-high heat and add shrimp. Sear for 2-3 minutes per side and set aside.
3. Rinse and dry cucumber and slice into ½ inch thick slices.
4. In a separate mixing bowl, add avocado, salt, pepper, and lemon juice. Mash until everything is combined into a dip-like consistency.
5. Top each cucumber slice with mashed avocado and a piece of seared shrimp. Repeat with remaining cucumber slices.
6. Top with fresh herbs as desired. Serve immediately.

29/11/2023

Walking daily is one of the most powerful and easiest way to maintain a healthy weight and improve your overall health. Try these speed walking tips to kick your calorie burn into overdrive.

1. Pay attention to your form. Stand up straight and keep the movement of both sides of your body symmetrical.
2. Pick up the pace. Crank your speed up to four miles per hour for a moderate-paced power walk.
3. Keeping your arms bent at 90 degrees, pump them forward and back. it’s quite effective for propelling your body forward and toning your upper body.
4. Switch up your stride to burn more calories. Walk with shorter steps for 5 minutes, then switch to a longer stride for another 5.
5. Pick up some weights. Grab a pair of dumbbells for your walk but don't go heavier than 3 pounds to be safe.
6. Add intervals. You can also do hill repeats.

28/11/2023

Getting out of bed can sometimes feel impossible. Adding these foods to your breakfast can give you the energy boost you need to power through your day.

1. Eggs
2. Bananas
3. Chia seeds
4. Cottage cheese
5. Avocados
6. Yogurt
7. Fruit and nut butter

26/11/2023

Sleeping in is a form of self-care.

Who else agrees?

25/11/2023

Probiotics are microorganisms living within the body while contributing positively to the body's health. These are the good bacteria that you actually want in your system. Probiotic-rich foods include yogurt, kefir, sauerkraut, and kimchi.

The main job of probiotics is to maintain a healthy balance in your body, keeping your body healthy and working well.

However, it can be difficult to obtain a healthy amount of probiotics with your diet alone, especially after a round of antibiotics. You may also not be getting enough or are missing important strains in your microbiome. This is why it makes sense to take a probiotic supplement.

24/11/2023

Cherries are low in calories and are a good source of fiber, antioxidants, and vitamins C, A, and K. Each long-stemmed fruit delivers potassium, magnesium, and calcium too.

Here's a refreshing cherry shake recipe you can try.

Ingredients:
2 scoops Life Shake Vanilla
8 oz. milk of choice
2 oz unsweetened cherry juice
1/2 cup frozen or fresh pitted sweet cherries
Ice (as desired)

Directions:
Add all ingredients to a blender and blend until smooth.

23/11/2023

Have you ever reached for that sweet treat and wondered why it's so hard to resist?

What if I told you that the real craving might not be coming from 'you' at all? The culprits of your sugar cravings are the tiny organisms residing in your gut!

At the heart of this phenomenon is the 'Gut-Brain Axis,' an intricate network connecting your gut flora to your emotional and mental state. Nourish your body with healthy foods, and you create an environment where positive gut bacteria can flourish - enhancing your mood and overall sense of well-being.

But when the scales tip in favor of the less beneficial bacteria, they call out for what feeds them best: sugar. And thus, a craving is born.

21/11/2023

Balancing work and personal life can feel like walking a tightrope. In a world where the lines often blur, maintaining this balance is not just beneficial, it's essential for our overall well-being. Here are some tips to help you find that sweet spot:

1. Understand what balance means. Sometimes it means more work hours, other times you need to prioritize your personal life.
2. Block out your calendar for important personal activities such as family dinners or date nights with the spouse.
3. Limit your work hours. Set firm boundaries around when you are, and aren't, available.
4. Turn off your smartphone to keep you more focused and productive.
5. Manage your energy, not your time. Schedule the most important tasks when you usually feel more focused and productive.
6. Schedule vacation time to recharge.
7. Consider hiring out or delegating household tasks to your spouse or older children.

20/11/2023

What are you thankful for today?

19/11/2023

This is a great twist on pizza that you can make ahead of time. Get a hearty serving of veggies while still indulging in this low-carb recipe.

Cauliflower and Cheese Pizza Bites

Ingredients:
2 cups cauliflower rice (you want
a chunky cauliflower rice texture)
1 cup shredded mozzarella cheese
¼ cup freshly grated Parmesan cheese
1 egg
¼ tsp ground black pepper
¼ tsp fresh garlic
(garlic powder is good too)
¼ tsp onion powder
1 15-ounce can fire-roasted
tomatoes, drained
Pinch of salt
3–4 ounces thinly sliced cooked
protein like prosciutto, natural ham,
turkey, or spicy sausage (cooked)

Directions:
1. Preheat oven to 400 °F.
2. Spray a muffin tin tray with your favorite nonhydrogenated nonstick spray.
3. Mix all of your ingredients together except your protein and half the mozzarella cheese.
4. Take half of your protein and chop into ¼-inch sections. Keep the rest whole.
5. Take your muffin tin and place a whole slice of your protein into the bottom of each individual muffin tin. Scoop in enough cauliflower mix until it is almost full.
6. Place mozzarella cheese and a few of the chopped protein pieces on top of each as you would top a pizza. Bake for 20 minutes or until golden brown.

18/11/2023

Each step matters. Great achievements are the sum of numerous small steps.

17/11/2023

The key to a healthy microbiome, however, is maintaining the balance between the good and bad bacteria in your gut.

Here are 10 ways to maintain a healthy microbiome:

1. Include probiotic foods such as yogurt, kefir, sauerkraut, and kimchi, and prebiotic-rich foods like garlic, onions, leeks, and bananas.

2. Boost your fiber intake. Fiber supports the growth of beneficial gut bacteria.

3. Think about incorporating probiotic supplements.

4. Manage stress effectively. Chronic stress can lead to issues like constipation, diarrhea, and indigestion.

5. Get enough sleep. Disrupting your natural rhythm can lead to gut dysbiosis and inflammation.

6. Exercise regularly. Physical activity promotes a more diverse microbiome.

7. Drink plenty of water to maintain the mucosal lining in your gut, which plays a role in maintaining a healthy microbiome.

8. Use antibiotics, NSAIDs, and pain relievers only when necessary.

9. Limit the use of antibacterial products.

10. Listen to your body.

16/11/2023

For your daily beauty boost, add collagen powder to your hot chocolate drink.

Glowing Skin Hot Chocolate

Ingredients:
1 cup of milk of choice
1/4 cup boiling water
2 scoops Shaklee Collagen-9
2 tablespoons cacao powder
1 tablespoon honey

Directions:
1. Boil water.
2. Combine collagen, cacao powder, then honey. Whisk until blended.
3. Add milk, then water and stir or froth, then serve.

15/11/2023

There are trillions of bacteria, fungi, viruses, and other microbes living in your body. Most of these are found in your intestines, collectively known as your gut microbiome.

They help with the digestion of certain foods, synthesize some vitamins, contribute to normal immune function, and produce important chemicals that the body can’t make by itself.

New research suggests that the gut microbiome may also affect the central nervous system,
which controls brain function and influences mood and emotions.

Scientists believe there are many additional important roles of the microbiota that are yet to be discovered.

14/11/2023

Here are 4 effortless tips to increase your mood and energy in the morning:

1. Drink a glass of water right when you wake up.
2. Take 5 minutes to stretch or meditate.
3. Set your top 3 tasks to accomplish throughout the day.
4. Do one thing that brings you joy.

13/11/2023

Here's a scrumptious vegetarian recipe for you to enjoy this week.

Baked Portobella

Ingredients:
1 t olive oil
1 clove garlic, minced
2 large portobella mushrooms, cleaned
Salt and pepper, to taste
4 oz mozzarella cheese, sliced and shredded
5 fresh basil leaves
1 large, fresh tomato, sliced roasted, or grilled

Directions:
1. Combine oil and garlic in a small bowl and run mushrooms with the mixture.
2. Place mushroom cap side down on an oiled baking sheet. Season with salt and pepper and then arrange the cheese, basil, and tomato slices in a circle on top of the mushrooms.
3. Bake at 450 degrees F until cheese melts, about 3 minutes.

12/11/2023

11/11/2023

Dancing doesn't only get you in a good mood, it also burns calories, and it's good for your heart too!

10/11/2023

Maintaining a healthy gut starts with good nutrition.

Embrace a diet filled with high-fiber foods including fruits, vegetables, whole grains, and legumes. Not only do they promote regularity, but they also support the growth of beneficial gut bacteria.

Aim for a range of probiotic foods such as yogurt, kefir, sauerkraut, and kimchi to encourage a diverse microbiome.

And don't forget to include prebiotic-rich foods like garlic, onions, leeks, and bananas. They provide the essential nourishment for your probiotics, ensuring different bacteria thrive on varied nutrients.

08/11/2023

Have you ever felt that nagging stomach pain or the discomfort of bloating?

You're not alone. Digestive dilemmas are on the rise.

In fact, a recent large-scale multinational study found that 4 out of 10 people worldwide experience digestive issues.

So, what could be disturbing your digestion?

While there's no universal answer, some common culprits include:

• Poor diet
• Poor absorption
• Lack of bacterial diversity in foods
• Food allergies
• Stress

Eating a diverse, well-balanced diet and adopting a healthy lifestyle helps with better digestion.