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Following the 80/20 rule is a healthy, less-restri

Following the 80/20 rule is a healthy, less-restrictive eating option that doesn't feel like a diet. Eating 80/20 is more "real-life" and easier to follow than other diet plans because it allows you to enjoy your favorite foods in moderation while eating healthy at the same time.

⚪️ What is the 80/20 rule for eating?
The 80/20 rule is a guide for your everyday diet—eat nutritious foods 80 percent of the time and have a serving of your favourite treat with the other 20 percent.

🥑 For the “80 percent” part of the plan, focus on drinking lots of water and eating nutritious foods that include:
Vegetables and berries
Good quality protein (grass-fed where possible)
Healthy fats (from avocados or coconut oil)

🍫 For your treats, or the “20 percent” part, eat your favourite foods in moderation. This way of eating is easier to maintain than stricter diet plans.

The best thing about the 80/20 rule is that you're never saying, "I can't eat that." Instead, you're saying, "I can eat this today and have that tomorrow."

❓What is the best way to use 80/20 rule?
To succeed with the 80/20 rule, trying staying within these guidelines as many days as you can. If you’re aiming for 80 percent of your diet to come from fresh and unprocessed whole foods, why not treat yourself with up to 20 percent of your favourite treats?

If you’re confused about where to start and would like more information, book a clarity call with Dr Holland (she loves to chat) – click the link in our bio.

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8020 #8020diet #bettereating #weightloss #thehollandclinic #brunswick #melbourne #holistichealth #womenshealth #quoteoftheday #quotes #motivational #health #healthylife #strongertogether #riseup #womensupportwomen

Food protocols to support overall health & wellbei

Food protocols to support overall health & wellbeing for women in peri/menopause

Dr Kirstey Holland has developed three specific food protocols to support women during perimenopause and beyond to maintain gut health, strengthen the immune system, regulate hormones and reduce inflammation.

These food protocols detail what foods should be consumed at each meal and in what order they should be eaten. Vegetables and good-quality protein are the basis of these protocols and there is strong evidence from many sources and studies that support these food protocols; the benefits of consuming green vegetables, a variety of colorful fruits and vegetables (the rainbow), and high-quality protein for overall health and wellbeing.

Green vegetables such as spinach, kale, broccoli, and collard greens are rich in nutrients such as vitamins A, C, and K, as well as folate, iron, calcium, and fiber. Studies have shown that consuming green vegetables can reduce the risk of chronic diseases such as heart disease, diabetes, and some types of cancer.

Similarly, consuming a variety of colorful fruits and vegetables can provide a wide range of nutrients, including vitamins, minerals, and phytochemicals. Studies have shown that consuming a diet rich in fruits and vegetables can reduce the risk of chronic diseases and improve overall health. For example, a study published in the British Medical Journal found that higher consumption of fruits and vegetables was associated with a lower risk of all-cause mortality.

High-quality protein sources, such as lean meats & fish,provide essential amino acids and nutrients that are important for overall health and wellbeing.

In summary, there is strong evidence to support the benefits of consuming green vegetables, a variety of colorful fruits and vegetables, and high-quality protein for overall health and wellbeing.

SAVE THIS POST FOR LATER :)

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thehollandclinic #holistichealth #growthmindset #lifecoachingforwomen #personaldevelopment #femaleempowermentcoach #positiveways #equalitymatters #womenwithwisdom #powerfulwomen #beingpresent #takingownership #lifecoach

Need some clarity around how Dr Holland's approach

Need some clarity around how Dr Holland's approach would work for you and what you need to know about the level of care you'll receive?

Or, with all the opinion pieces online are you feeling overwhelmed and unsure where to start?

In a Clarity Call with Dr Holland you can discuss everything that's stopping you from getting the help you need.

Worries, fears, doubts, concerns, .... hopes and wishes.

If you're keen to get a friendly, non-judgmental, open and honest opinion about treatments Dr Holland offers for your situation, start here.

You'll feel better having expectations and boundaries set that empower you to move forward with confidence.

Book a clarity call with Dr Holland today – use the link in our bio.

thehollandclinic #holistichealth #growthmindset #lifecoachingforwomen #personaldevelopment #femaleempowermentcoach #positiveways #equalitymatters #womenwithwisdom #powerfulwomen #beingpresent #takingownership #lifecoach #womeninleadership #womenshealth #functionalmedicine #guthealth #weightlossmanagement #balancinghormones #femalehormones #empoweringwomen #integrativemedicine #perimenopause #menopause

Power Cuppas are ketogenic beverages that can supp

Power Cuppas are ketogenic beverages that can support your fasting window, burn fat as fuel, repair your gut and metabolism, and increase energy levels. They can also:

1)) Promote weight loss

2)) Improve hormonal balance

3)) May reduce hot flushes

4)) Improve cardiovascular health

5)) Improve cholesterol

6)) Improve blood pressure

Power/keto cuppas - blended with high-fat ingredients like coconut oil, MCT oil, and grass-fed butter - can be consumed during fasting mimicking to extend its benefits without breaking it completely.

Research suggests that the healthy fats in power cuppas can improve insulin sensitivity, especially in women during perimenopause, who may experience changes in their metabolism that contribute to insulin resistance.

Insulin resistance is when the body's cells become less responsive to insulin, causing high blood sugar levels and increasing the risk of health issues such as type 2 diabetes, obesity, and heart disease.

Power cuppas may potentially reverse insulin resistance and bring benefits like improved blood sugar control, weight management, and reduced risk of chronic diseases.

So, drink up and enjoy the delicious benefits of power cuppas!

Our power cuppas recipes are available to purchase our Oborne portal at obornehealth.com.au. Or message us if you like our help x

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thehollandclinic #holistichealth #growthmindset #lifecoachingforwomen #personaldevelopment #femaleempowermentcoach #positiveways #equalitymatters #womenwithwisdom #powerfulwomen #beingpresent #takingownership #lifecoach #womeninleadership #womenshealth #functionalmedicine #guthealth #weightlossmanagement #balancinghormones #femalehormones #empoweringwomen #integrativemedicine #perimenopause #menopause

DR HOLLAND IS NOT A GP AND DOES NOT PRESCRIBE PHARMACEUTICAL MEDICATION. DR HOLLAND PRESCIBES TGA APPROVED, SCIENCE-BACKED SUPPLEMENTS.

The Content on this website has been made available for informational and educational purposes only. This content is provided on the understanding that it does not constitute medical or other professional advice or services. Always work with a qualified healthcare practitioner when making changes to your medication diet or overall health plan .

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