FIND YOUR HEALTHY - SoundSage

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*Disclaimer: these are just our opinions, so take them with a pinch of salt. Just because we don’t like them, you might. x

The Snacks (all dairy, gluten, soy & refined sugar free)

Vita Snack Broccoli Crunch

Pros: good amount of protein, high vitamin A (for healthy eyes, skin & immunity), very high vitamin K (for blood clotting & wound healing), low calorie, 100% broccoli
Cons: needs seasoning, a bit pricey

[Find them here]

The Beginnings Pumpkin Crispbread

Pros: source of healthy fats from pumpkin and sunflower seeds, descent amount of protein, high fibre, 7 simple wholefood ingredients
Cons: a bit bland (best to serve with dips)

[Find them at Holland & Barrett]

Kate Percy go bites

Pros: 6 whole food ingredients, no added sugar
Cons: very dry, flavourless, tiny

[Find them at Holland & Barrett]

RXBar Chocolate Sea Salt Protein Bar

Pros: high protein (12g a bar), natural sugars only, high fibre
Cons: very chewing so not for those with fragile teeth

[Find them in Sainsbury’s]

Livia’s Kitchen Raw Millionaire Bites in Salted Caramel

Pros: thick caramel layer, recyclable packaging
Cons: doesn’t taste of salted caramel only of dates, dry base, thinnest layer of chocolate ever, 3 forms of sugar (dates, coconut sugar & maple syrup)

[Find them in Tesco, Sainsbury’s & Holland & Barrett]

Livia’s Kitchen Dunx Choco Hazelnut Crunch

Pros: hazelnut 'dunx' tastes good, made with prebiotic oats and flaxseeds

Cons: tiny dry biscuits, hard to eat on the go as the nut butter separates, fairly high sugar (coconut sugar & maple syrup)

[Find them in Holland & Barrett]

Raw Halo Mylk & Vanilla

Pros: tasty, single origin cacao, ethically sourced, sustainable packaging, 1 tree planted for every 50 bars sold
Cons: mylk is still high sugar (30g per 100g but that’s far less than a Cadbury bar which has 56g per 100g)

[Find all their bars here…the dark raspberry is my fav]

My ROCKY ROAD recipe here <<

Enjoy Salted Caramel Filled Bar

Pros: tasty & moreish, 70% cacao, organic ingredients
Cons: I can’t control myself….where’s the bar gone? Caramel center is fairly high sugar (37g per 100g but that’s less than a Cadbury caramel bar which has 50g refined sugar per 100g)

[Find their bars here]

Say Hi

Insta @ellefrizzell

Website: ellefrizzell.com

Email: hello@ellefrizzell.com

Find my eBook here

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Socials & Contact

@ellefrizzell
ellefrizzell.com
My eBook
My free resources & guides

Why We Need Rest

Restore energy levels
Grow muscle
Repair tissue
Synthesis hormones
Reduce cortisol levels (stress)
Lower blood pressure
Improve heart health
Boost your mood
Improve your productivity

Effects of Not Resting

Mood swings
Brain fog
Fatigue /adrenal fatigue
Hormone imbalance
Poor recover / tissue repair
Increased inflammation
More prone to injury
Higher risk of obesity
Higher risk of type 2 diabetes
Less productive
Lack of motivation

Ways to Rest

Schedule in rest time
Take time out
Take a vacation / staycation
Time with friends / family
Talk to someone
Write
Self care
Sleep
Meditate / mindfulness
Listen to music
Active rest: walking, yoga, stretching

Resources

Best rated online therapy services
Best rated sleep apps
5 min clear your mind yoga
10 min stress relief yoga
25 min full body stetch
My favourite bath salts

Thank you for listening, don’t forget to rate, review & tell your friends & family about this podcast.

Health & happiness, Elle x

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I’m joined by my mum to bust some health and fitness myths like do you need to exercises for hours to get lean? Is dairy really that bad? And does healthy mean I can never have pizza?

Links

My website

Healthy recipe & nutrition eBook

Newsletter sign up

Socials

Email me at: findyourhealthy@ellefrizzell.com

Instagram: @ellefrizzell

Time stamps

2:40 >> Do detox teas work?

4:01 >> Do meal replacements shakes make you lose weight?

5:43 >> Is cardio best for fat loss?

7:36 >> Does lifting weights make you bulky?

10:03 >> Do you need a gym to get fit?

11:01 >> Eating healthy is expensive. [Blog post: Do You Need to Buy Organic?]

13:43 >> Healthy food is bland af.

16:35 >> Healthy eating mean never having pizza / pasta / chocolate / wine / insert your favourite food here

17: 47 >> Eating out when trying to be healthy is hard.

19: 27 >> Is all dairy bad?

20: 52 >> You can spot reduce ab fat.

22:06 >> Carbs are bad.

24: 40 >> Vegetarian & vegan diets are healthier.

26: 43 >> Exercise is only effective if you do it for a long time.

28: 29 >> Fat & sugar free is healthier.

Music: Ghostbusters Theme Remix

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Sharing my personal struggle with cystic acne and everything I have learnt about healing it holistically; from finding the root cause, changing your diet, lifestyle, finding the right supplements and skincare to transform your skin. All resources mnetioned are linked ↓

FREE RESOURCES

Acne quick guide

Causes of acne

7 skincare vitamins you need in your skincare

7 days of Paleo eBook

CAUSES

Hormonal imbalance

Inflammation

Poor gut health

Insulin resistance

Stress

Poor diet or food intolerances

TREATMENTS

Diet:

-whole foods

-anti-inflammatory foods

-reduce dairy, gluten, red meat, sugars, alcohol

-hydrate with water, lemon water, green tea, herbal teas with liver supporting herbs like milk thistle, burdock & dandelion

Supplements:

-probiotics

-vitamin A

-vitamin B5 (pantothenic acid)

-zinc picolinate

-DIM (diindolylmethane)

-omega 3 fatty acids from fish oil or flax

-Chinese herbs such as vitex or saw palmetto

Lifestyle:

-exercise

-reduce stress

-improve sleep (& wash pillow cases at least once a week!)

SKINCARE

cleanse with a gel / cream & double cleanse if wearing make-up or spf

AHA’s e.g. glycolic / lactic /malic acid

BHA’s e.g. salicylic acid / willow bark

niacinamide (B3)

vitamin A / retinol

use non-comedogenic make-up & look for concealer with healing ingredients e.g. salicylic acid, arnica, zinc, tea tree, lavender, turmeric

WHEN TO SEEK HELP

Your acne is affecting your quality or life

Your acne is at risk of causing scarring

You have sudden onset adult acne

SOCIALS & CONTACT

@ellefrizzell

ellefrizzell.com

hello@ellefrizzell.com

BIG FAT THANK YOU FOR LISTENING!! Leave a review & I’ll love you even more x

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What is REALLY causing your gut irritation??? Causes, symptoms and holistic treatments for dealing with IBS including FODMAPs, gut healing foods, natural supplements and lifestyle changes.

OVERVIEW:

My 3 Step approach to healing your gut:

IDENTIFY: what is the root cause of your gut irritation?

CLEANSE: get rid of the irritant (e.g parasite, bad bacteria overgrowth, food intolerances).

HEAL: focus on nourishing your gut, boosting your immunity, reduce inflammation and rebalance your microbiome.

7 THINGS TO INCLUDE IN YOUR DIET:

FIBRE: soluble for IBS-D (blueberries, sweet potato, chia seeds, flax seeds, psyllium husks), insoluble for IBS-C (green beans, raspberries, kale, brown rice, quinoa)
PROBIOTICS: kombucha, kefir, yogurt, miso, tempeh, sauerkraut, supplements (mentioned: VSL#3, Symprove, Microbz)

*I like Remedy as it contains 0g sugar

**Remedy & Purearth do dairy free kefir

PREBIOTICS: green bananas, sweet potato, blueberries, raw apple cider vinegar, dandelion greens, chicory, baobab
COLON CLEANSERS: leafy greens, spirulina, chlorella, moringa, matcha, psyllium husks, fennel, peppermint, oregano
ANTI-INFLAMMATORIES: berries, avocado, green leafy vegetables, tomatoes, açai, cacao, turmeric, ginger, cinnamon, omega 3 rich foods like oily fish, olive oil, walnuts, flax and chia.
ANTI-SPASMODICS: chamomile, ginger, peppermint, fennel
ADAPTOGENS: ashwagandha, cordyceps, holy basil / tulsi, maca, liquorice root (look for deglycyrrhizinated licorice / DGL to prevent high blood pressure)

SUPPLEMENTS SUGGESTIONS:

Bone broth

L-glutamine powder

Slippery elm powder

Marshmallow root

Camu camu (to support immunity)

RESOURCES:

My gut healing guides https://ellefrizzell.com/free-resources-pg/

MONASH university https://www.monashfodmap.com/

My eBook https://ellefrizzell.com/ebook-7-days-of-paleo/

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This week I’m talking to my dad about living with Polymyalgia Rheumatica (PMR). We discuss the causes, symptoms, treatments and day to day struggles of living with chronic pain.

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I am joined by my mum for an open and honest chat about mental health, social media and dealing with trolls, and finding the workout style that’s right for you. Quote of the episode: “Maybe it’s Maybelline maybe it’s jaundice”.

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Grab a cuppa and a snack whilst I open up about my health journey and struggles with cystic acne, gut issues, and hormonal imbalances.

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FIND YOUR HEALTHY: Recent Episodes

Elle Frizzell