Thank you for joining us at our Wellness Morning

Emily's three favourite energy boosting pilates exercises you can do anywhere, anytime to keep you energised:

15% off MESH Merch & Shop with 'WELLNESSTY'

How to boost your energy:

• Include a minimum of 20g protein with each meal (a palm sized portion)

• Get breakfast right! Lots of PROTEIN, healthy fats and colour

• Healthy fats with each meal

• Eat a variety of non-starchy, colourful vegetables with every meal: aim for of 40% of

your plate

• Reduce and ideally eliminate sugar, refined and processed foods

• Replace simple carbs with whole, complex carbs such as black/red rice, quinoa, oats,

millet, sweet potatoes, butternut squash, beans and legumes

• Keep your portion size of complex carbohydrate grains equivalent to a small handful

with each meal. If aiming for weight loss, limit to one portion a day.

• Get outside every morning

• 3 x 10-minute, brisk walks every day

• Manage stress

• Prioritise sleep

• Overnight fast of 12-14 hours

Bliss Balls Recipe

 9-10 pitted dried dates

 ½ cup hot water + 2 tablespoons water

 ½ cup ground flaxseed

 ½ cup pumpkin seeds

 ½ teaspoon ground cinnamon

 ½ teaspoon ground ginger

 1/8 teaspoon ground nutmeg (if you have)

 Big pinch of sea salt

 ½ cup desiccated coconut for rolling

Directions

1. Combine dates and ½ cup of hot water in small bowl and soak for 5 mins. Drain water and

add dates to food processor

2. Add ground flaxseed, pumpkin seeds, cinnamon, ginger, nutmeg, sea salt and 2

tablespoons of water. Blend until dates are smooth and mixture starts to stick together,

scraping sides as needed

3. Add desiccated coconut to a shallow bowl/plate. Remove blade from food processor and

roll 1 tablespoon amounts of mixture using clean hands. Roll bliss balls in coconut and place

on grease proof paper lined plate or tray

4. Refrigerate for 15 mints to firm and enjoy!

5. Storage – store in an airtight container in the fridge or a cool, dry spot or freeze and take

out as needed as they defrost quickly

Charlotte's thank you to you:

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