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Annalise

@annalisebjoe

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Chaotic skills + conditioning workout @elitefitbali 🩷I’ve been consistently lifting 2x/week, since I set that goal 2 months ago ☑️So I shall consider this habit built and consider myself someone who lifts again ☀️Yay for boring sustainable realistic goalsYay for good habitsYay for not breaking promises to myself by @annalisebjoe

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Rating health trends in Bali cause I love a good myth bust ✨Sometimes nice sounding health claims don’t match the science 🔬 which is quite disappointing lol 💔 Even though I care about your feelings science does not so here we areTo be clear these are mostly popular with foreigners in Bali… so no shade to real Balanese culture… by @annalisebjoe

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Active lifestyle vs working out 👣 Most people think burning calories = working outBut we usually burn more cals from all the other moving around like walking, cleaning, talking dramatically, recording tiktoks 🚶🏽‍♀️💃This is called NEAT (non exercise activity thermogenesis if you care)Studies have recorded some people with active jobs burning 3X the cals of sedentary people (Leoffelholz, 2014) so this is huge! 🔥This is partly why you always know someone who doesn’t workout or care what they eat but is still really lean! They just move around more Obviously lifting has a million other benefits that can’t be replaced by just walking 🏋️‍♀️🫀🦴💪🏼 ☀️ But if you want to lose fat, track your step count, walk more places, don’t instacart everyyyy time, be more expressive when you talk, make more tiktoks, the usual sensible adviceThe romper/onesie/leotard/whatever the 2022 spandex version of this is called is from @myproteinus @mpactivewear by @annalisebjoe

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Not all carbs are created equal 🥭Whole, complex carbs (like fruit, whole grains, beans) 🍇 are not the same as refined and simple carbs (white flour, sugar)🧁 Complex carbs have a bunch of vitamins, minerals, and phytonutrients. 🧬 These are compounds in plants that help prevent chronic diseases. 🛡️ These also come with fibre so they give you lasting energy.🫘 🍉 A study including 135,000 people in 18 different countries found fruit and legume intake were both associated with lower all-cause mortality aka death from anything (Miller, 2017).🍞 A 2019 meta-analysis found high whole grain intake was associated with 13-33% reduction in all-cause mortality compared to low intake. Whole grains were also associated with lower rates of diabetes, cardiovascular disease, blood pressure, and blood cholesterol (Reynolds, 2019).🏋️‍♀️ Carbs are also a better source of energy during a workout. You can still get energy from fat and protein, it just won’t be the kind of energy to workout at your highest potential.#carbsaregood #nutritionmyths #evidencebasednutrition by @annalisebjoe

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31% of us have inadequate vitamin D levels according to the 2019 Canadian health measures survey ☀️ Usually I see stats like this and think “ok well that 31% is probably made up of people who have other medical issues” except a lot of the deficient population were healthy 20-39 year olds who eat dairy Canadian guidelines recommend a Vitamin D supplement of 400 IU to anyone who doesn’t eat vitamin D rich foods daily and anyone over 50 so...give your parents some D3 💊 Highest food sources of vitamin D:🐟 Fatty fish (100% DRI per serv)🥛 Milk or plant milk (33% DRI per serv)🧈 Margarine (17% DRI per tablespoon)🍄‍🟫 Shitake mushrooms (17% DRI per 100g)Personally, I’m not drinking 3 cups of milk or eating salmon daily so I take 400 IU✅ Make sure it has a NPN number. This means it meets safety standards ☠️ but dontttt go overboard ok “optimal” vitamin D levels and the benefits of supplements in healthy people are still pretty unclear. 4000 IU is considered the toxic upper limit#canadians #vitaminddeficiency #sciencebasednutrition by @annalisebjoe

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Very underrated healthy things for broke divasHealthy food doesn’t need to be aesthetic or expensive 🍵 🫛 frozen peas☑️protein, antioxidants, fibre, vitamins☑️ peas retain essentially all of their nutrients during the freezing process and it can actually preserve some vitamin losses that happens to produce after it’s picked, (says a study by U of California)🫖 tea☑️contains polyphenols which reduce the risk of common chronic diseases🍿 Popcorn☑️very low cal☑️get a light butter version or add oil and salt to plain popcorn 🍶 low fat milk☑️ high quality protein ☑️ calcium + vitamin D☑️ a 2021 meta-analysis found that low fat dairy consumption was associated with lower health risks across most studies doneThis is my grandparents’ patio. I could never afford this chair#healthysnackideas #healthyeatingmadeeasy #evidencebasednutrition #budgetmeals by @annalisebjoe

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A study from the University of Waterloo suggests women might benefit from a higher fat breakfast 🥑 This is because girl liver seems to be better at burning up fat for energy after a fast (like when we wake up) compared to boy liver which is better at burning up carbs 🥖 There’s also some evidence eating protein and fat at all of our meals is linked to better mental health ☀️ Like all findings, these are just averages📊 Doesn’t mean it’s true for everyone. Some people don’t like eating breakfast and they feel great 🫶But if you’re crashing at 1pm everyday I think it’s worth a try#womenshealth #evidencebasednutrition #healthygirlera by @annalisebjoe

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HDL is good cholesterol in our blood 🫀 it carries out the plaque-y cholesterol that can give us heart disease🩸 we love thatWe can ⬆️ HDL by eating enough protein, healthy fats, and being active Is your HDL level important to pay attention to?…no lol but no one likes basic advice so I took a different route to arrive at the same boring conclusions 🥑🏃‍♀️… gotta compete with all the noise on social media Idek how high my HDL is#nutritionscience #cardiovascularhealth #dietetics by @annalisebjoe

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1 brazil nut has all the selenium we need in a day 🌰 do we really need to worry about a selenium deficiency?…ok like probably not if you live in a developed country 🗽🗼I basically just enjoy that fact lollow selenium is also more common in people with depression 🌧️ and in people with thyroid issues ❤️‍🩹 more kind of interesting factsso in case you identify with any of that and you don’t eat many other sources of selenium (eggs, brown rice, nuts, seeds, beans, meat, spinach) then brazil nut is a tip for you!if you don’t identify then carry on and don’t waste your time worrying about this #evidencebasednutrition #selenium #brazilnuts by @annalisebjoe

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❄️pica❄️ is a weird symptom of iron deficiency where you crave things like ice, powder, clay, dirt…Apparently the list goes on cause I posted this on tiktok and according to anemic commenters, they also crave detergent, blood, paper and a plate ☠️I’m not actually eating the ice btw I’m just cleaning my fridge impatiently 🙂 I don’t recommend you do this for either reason#anemia #lowiron by @annalisebjoe

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I think it’s aesthetic smoothie bowl burn out idk Unhinged lazy healthy meals I’ve genuinely eaten #girldinner #healthyeatingmadeeasy #typeb by @annalisebjoe

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If the counter looks unstable it’s cause it’s a cutting board balanced on a loaf of bread 🙂 No measurements needed just go off vibes ❄️✨ 🍫 chocolate 🥥 coconut oil 🥣 yogurt🍃 peppermint flavour ❄️ freeze#healthyrecipes #holidayfood #holidaybaking by @annalisebjoe

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