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Integral Wellness Workshop / Retreat

THREE-DAY
INTEGRAL WELLNESS WORKSHOP
11 - 13th April 2024

Conscious Breathwork Workshop / Retreat

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Chia Quinoa Bread: GUT FRIENDLY (RECIPE BELOW) I

Chia Quinoa Bread: GUT FRIENDLY

(RECIPE BELOW)

If you’re like me, you love a slice of yummy toast whether it be for brekkie with your eggs or as a snack with some nut butter… so why not make it packed full of nutrients to help your gut flourish!

Gut health is a huge topic of conversation at the moment and for very good reason. Our Chia Quinoa Loaf is full of gut friendly foods that your body craves.

Gluten free, high in soluble fiber and offering all the benefits of fermentation from the soaked quinoa (increased short chain fatty acids and microbial diversity).

Enjoy with half a sliced avo and a drizzle of your favourite olive oil 🥑🫒

Chia Quinoa Bread Recipe
Ingredients:
2 cups quinoa, red and white (soaked overnight)
2 cups water
3 Tbs chia seeds (soaked in 100ml water)
3 Tbs olive oil
1 tsp salt
1 tsp bicarbonate of soda
½ lemon squeezed
½ cup seeds (sunflower, pumpkin, sesame)
Herbs for flavour (dried or fresh rosemary, garlic, black pepper)

Method
1. Prepare the quinoa by soaking it in water overnight. Rinse well and drain.
2. Use a blender to blend the quinoa until it looks creamy.
3. Pre-soak the chia seeds in water for 1-2 hours. Add to the blended quinoa.
4. Add olive oil, seeds and blend slightly.
5. Add salt, bicarbonate of soda and a squeeze of a lemon to the quinoa mix and stir
6. Pour the bread batter into a silicon or greased baking tin
7. Add a few whole seeds on the top
8. Bake in the oven at 180deg for 45 minutes
9. Allow to cool on a rack
10. Enjoy with your topping of choice

#judithwellness #glutenfree #guthealth #gutfriendly #bread #genestoplate #dietition #nutrition #health

No words needed!

No words needed!

Mediterranean Baked Fish. 🐠🐠 Looking for a n

Mediterranean Baked Fish. 🐠🐠 Looking for a new fish recipe?? This one is delicious and so quick and easy! Swipe right for the recipe 🐠🐠. Choose your source of fish wisely as this anti inflammatory protein is becoming harder to get hold of. The fish oils are high in Omega 3 which help to balance our fatty acid profiles and the polyphenols from the tomatoes, onions, herbs and spices add to make this meal a top nutrigenomic feast🙌🙌🙌🙌. #antiinflammatorydiet #nutrigenomics #fishmeals

Crunchie Remix 👩‍🍳 How to adapt your usual

Crunchie Remix 👩‍🍳 How to adapt your usual crunchie recipe to actually be good for you…Is that even possible?? Absolutely⚡️⚡️⚡️Just replace a few key ingredients and leave out others INGREDIENTS
250g butter (replace with 180g coconut oil and 70g organic ghee)
1 Tbs Golden syrup (replace with Maple syrup)
2 cups rolled oats 1 cup flour (use 125 ml almond flour and 125 ml gluten free flour)
1 cup coconut, desiccated 1 cup brown sugar (replace with 1/2 cup coconut sugar) 1/2 cup sunflower seeds and sesame seeds
1/2 cup sultanas or organic dried cranberries 4 squares dark organic chocolate, chopped 1 tsp bicarbonate of soda
METHOD Grease a lined baking tray (20x30cm) Pre heat the oven to 180c Mix together all dry ingredients (not bicarbonate)
Melt butter and oil, then add coconut sugar and maple syrup, dissolve When butter is bubbling, add the bicarbonate then remove from the heat Pour into the dry ingredients and mix thoroughly Gently press crunchie mixture into the baking tray
Press down with a metal spoon Bake for 15min at 180’ then a further 10min at 160’
Leave to cool before cutting into squares Enjoy with a delicious chai tea or your morning coffee☕️

How many almond branches like this does it take to

How many almond branches like this does it take to make a litre of almond milk?? Each of these pods contains a single almond. 🧐 Yes they are so beneficial for us, filled with protein, fats, minerals and vitamins. But when you see how many trees are needed to produce a bag of almonds, you realise that appreciation for every mouthful is needed. It only takes 12 almonds to help balance the blood glucose spike from a fruit. So everything in moderation is the key!
#nutritionmatters #almondgrowers. #healthylifestyle

Join our Integral Wellness Workshop 12/13/14th Oct

Join our Integral Wellness Workshop 12/13/14th October 2023 and experience a Nutrition Masterclass (LIMITED SPOTS LEFT)
Many of us have no idea that our inflammation levels are elevated. Behind all adult onset diseases inevitably lies elevated inflammation. Until @helcatjnr did her necessary blood tests under the care of her Functional Medicine doctor, she too had no idea.
Other than weight gain, there were no other symptoms.

Dialling it right down was achieved with a significant increase in anti inflammatory foods in her diet as well as the appropriate supplementation.

Not only did she lose 10kgs, she also experienced a significant increase in her energy levels and a return to sound sleeping patterns.

Link in the bio or DM me
#antiinflammatory #antiinflammatorydiets #integral_wellness

Join us on 12th October. In Stellenbosch #IWW. #

Join us on 12th October. In Stellenbosch #IWW. #findingjoy. #nutrigenomics

Part 4 🍽️ Empower your hormone health with

Part 4

🍽️ Empower your hormone health with the magic of food! 💫 Stephanie Rouillard @stephrouillard_dietitian and Judith Johnson have teamed up to bring you a series of informative videos on the power of certain nutrients. Discover the wonders of maca, cruciferous veggies and chasteberry – all easily included in your diet. 🥦🍷🍒🌿 Join us in the journey of exploring everyday food products that nourish and support healthy hormones. Check out our 4 captivating videos for a hormone-boosting culinary experience! 🎥 #HormoneHealth #NutritionForBalance #FoodForWellness #SoyPower

Part 3 🍽️ Empower your hormone health with t

Part 3

🍽️ Empower your hormone health with the magic of food! 💫 Stephanie Rouillard @stephrouillard_dietitian and Judith Johnson have teamed up to bring you a series of informative videos on the power of certain nutrients. Discover the wonders of organic fermented products – all easily included in your diet. Join us in the journey of exploring everyday food products that nourish and support healthy hormones. Check out our 4 captivating videos for a hormone-boosting culinary experience! 🎥 #HormoneHealth #NutritionForBalance #FoodForWellness #SoyPower

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Copyright © 2023 Judith Wellness and Associates

Website developed and maintained by Nebula Designs

Copyright © 2023 Judith Wellness and Associates
Website developed and maintained by Nebula Designs

Home
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