https://www.foodchangeseverything.me/blog daily 0.75 2026-02-19 https://www.foodchangeseverything.me/blog/single-woman-love-yourself-valentines-day-turn-around monthly 0.5 2026-02-12 https://www.foodchangeseverything.me/blog/hormones-foods-that-help-each-phase monthly 0.5 2026-02-12 https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1770878606064-A4LJOW58QSM9LBMDBGXH/hormones+chart.png Blog - Eating for Your Hormones: What to Eat in Each Phase of Your Cycle. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1770878607422-CWJAPGRB5GBMZCYYYQUJ/hormone+phases+food.png Blog - Eating for Your Hormones: What to Eat in Each Phase of Your Cycle. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1770878608515-P5AG122MA9GAQKBLZ8EL/progesterone+foods.png Blog - Eating for Your Hormones: What to Eat in Each Phase of Your Cycle. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1770878607565-53U3GDND0AIUYIMPAKY0/estrogen+foods.png Blog - Eating for Your Hormones: What to Eat in Each Phase of Your Cycle. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/39ccb817-dd90-4f4b-901d-48756a21be39/symptoms-perimenopause.jpg Blog - Eating for Your Hormones: What to Eat in Each Phase of Your Cycle. - Make it stand out When certain hormones are low, you may experience some of these symptoms. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/79a5c9ba-bb5c-4b95-ad37-bdef0b644f95/square_vanessa.jpg Blog - Eating for Your Hormones: What to Eat in Each Phase of Your Cycle. Any questions? Let me know. xo Vanessa https://www.foodchangeseverything.me/blog/activities-mom-with-baby-in-basel monthly 0.5 2026-01-19 https://www.foodchangeseverything.me/blog/what-to-do-with-leftover-fondue-bread monthly 0.5 2026-01-10 https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1767286483052-RUDVOWS1JQ8XJ5C2IPFW/fondue-bread-apples.gif Blog - What to Do with Leftover Fondue Bread? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/ec11721b-a851-4178-a4f8-4c9772df394c/apple-cinnamon-bake.jpg Blog - What to Do with Leftover Fondue Bread? - Make it stand out Baked French Toast with Apples https://www.foodchangeseverything.me/blog/stay-fit-with-baby-in-basel monthly 0.5 2026-01-01 https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1767285935865-S4TG1U012ELBLHMS5ED4/kai-momma-yoga.jpeg Blog - Stay fit with baby in Basel - My favorite photo… Me and Kai doing yoga with Rylla… in child’s pose. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/7ea92611-4ddd-441a-8513-e63aaaf0e63a/IMG_1342.jpeg Blog - Stay fit with baby in Basel - River Rhein Walks Being outside along the water feels amazing. Even if it’s for 15 minutes. https://www.foodchangeseverything.me/blog/the-beet-transit-test monthly 0.5 2025-11-21 https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1762549545925-S1SUSJICM2EKNK4UPK04/beet-roots.jpg Blog - The Beet Transit Test - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/cf2dc497-8acf-404d-b056-3739f867073b/FCE+Food+Mood+Journal.png Blog - The Beet Transit Test - Get your free FOOD MOOD POOP Journal Click the picture to download the PDF. https://www.foodchangeseverything.me/blog/the-weight-loss-checklist-you-actually-need-its-not-what-you-think monthly 0.5 2025-10-07 https://www.foodchangeseverything.me/blog/too-hot-to-cook-try-the-no-cook-nutrition-challenge monthly 0.5 2025-06-23 https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/26e949b3-5240-448f-965f-e3eab9c404e6/no-cook-summer-plan+overview.jpg Blog - Too Hot to Cook? Try the No-Cook Nutrition Challenge! https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/7c0a7f23-6997-4d65-b35e-cf69ba449a13/no-cook-summer-nutrition-challenge-USA.jpg Blog - Too Hot to Cook? Try the No-Cook Nutrition Challenge! https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/8d01e73d-b08b-46f9-a1ab-a46fbff2bdd1/Screenshot+2024-11-09+at+19.14.46.png Blog - Too Hot to Cook? Try the No-Cook Nutrition Challenge! https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/203aab60-2bb6-44d1-b1b6-06ff5d8a735c/Screenshot+2024-06-28+at+16.50.14.png Blog - Too Hot to Cook? Try the No-Cook Nutrition Challenge! https://www.foodchangeseverything.me/blog/creatine-a-game-changer-for-womens-strength-energy-and-brain-health monthly 0.5 2025-04-09 https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1744199485601-27YSSFUS58Z1P4ARWFW6/creatine-protein-energy-supplements Blog - Creatine: A Game-Changer for Women’s Strength, Energy, and Brain Health? - Curious? Here is the deal… As I continually explore new ways of eating, CREATINE has been popping up in my feeds as “THE” supplement for women. https://www.foodchangeseverything.me/blog/learn-how-to-balance-estrogen-during-perimenopause-and-menopause-with-a-healthy-gut-microbiome monthly 0.5 2025-05-15 https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1285b95b-2a09-4e76-8a73-6e2e6b6857f1/fruit.png Blog - Learn how to balance estrogen during perimenopause and menopause with a healthy gut microbiome. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/d66f7e53-cccf-477d-841a-326c779e9cd1/healthy_workshop_food.png Blog - Learn how to balance estrogen during perimenopause and menopause with a healthy gut microbiome. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/92c52409-072d-4069-bffc-f53791005b3b/brunch+foods.jpg Blog - Learn how to balance estrogen during perimenopause and menopause with a healthy gut microbiome. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/285cafac-e3b2-41da-bceb-ac646c591890/salad_breakfast.jpg Blog - Learn how to balance estrogen during perimenopause and menopause with a healthy gut microbiome. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1741816523960-LLE0NX1E9KU5WTUPUOOA/unsplash-image-GdTLaWamFHw.jpg Blog - Learn how to balance estrogen during perimenopause and menopause with a healthy gut microbiome. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1741816438956-860VKAOEQBHOUT4PF9XY/unsplash-image-n5qirFAe6rQ.jpg Blog - Learn how to balance estrogen during perimenopause and menopause with a healthy gut microbiome. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1741816602698-WWTNIQACDJA2NHJ6INT3/unsplash-image-P4jRJYN33wE.jpg Blog - Learn how to balance estrogen during perimenopause and menopause with a healthy gut microbiome. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1741816750165-5BD3NTL9T47OVA1A495J/unsplash-image-mVdzV_HTyH4.jpg Blog - Learn how to balance estrogen during perimenopause and menopause with a healthy gut microbiome. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/a45dd01f-c470-4c56-8abf-58ce12be9b98/meat-ferments-avocado.jpeg Blog - Learn how to balance estrogen during perimenopause and menopause with a healthy gut microbiome. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/6c6b2e0b-6815-4c6f-a5d2-2220a0e91242/health_food_store_tour_square.jpg Blog - Learn how to balance estrogen during perimenopause and menopause with a healthy gut microbiome. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1741817028049-3ZP5O4H0Z4A0G3MD0TOW/unsplash-image-cZIiXRX9PqE.jpg Blog - Learn how to balance estrogen during perimenopause and menopause with a healthy gut microbiome. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/d84e783d-cd1e-4c5d-ac69-403f0e397370/IMG_7788.jpeg Blog - Learn how to balance estrogen during perimenopause and menopause with a healthy gut microbiome. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1741797878884-VX79MYP3M959RQGQXT9T/champagne.jpeg Blog - Learn how to balance estrogen during perimenopause and menopause with a healthy gut microbiome. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1741817987222-DGX98L0TRDKIU1NEEMKB/drink%2Bwater.jpg Blog - Learn how to balance estrogen during perimenopause and menopause with a healthy gut microbiome. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/9f0b25de-05a1-40cb-b1ac-9188b0f0e7df/drink.JPG Blog - Learn how to balance estrogen during perimenopause and menopause with a healthy gut microbiome. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/dfaacc06-3c9d-4726-8936-9e9df45d1788/stay_hydrated.jpeg Blog - Learn how to balance estrogen during perimenopause and menopause with a healthy gut microbiome. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1741797978950-IOY0FN3XHKOKZXRTOJZ3/IMG_7095.jpeg Blog - Learn how to balance estrogen during perimenopause and menopause with a healthy gut microbiome. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1741798038700-KML6CZMDH5CXEZAOPJ9D/vanessa-hiking.jpeg Blog - Learn how to balance estrogen during perimenopause and menopause with a healthy gut microbiome. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1741817726163-7HLTR1GEB8WNXNETC9IJ/unsplash-image-3I2vzcmEpLU.jpg Blog - Learn how to balance estrogen during perimenopause and menopause with a healthy gut microbiome. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1741817876023-PZCZCHIZI82PBZ4MUL8E/unsplash-image-TT042bOytlU.jpg Blog - Learn how to balance estrogen during perimenopause and menopause with a healthy gut microbiome. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1747289001983-IA6LRPSDIEIRSPMJDLN8/biome-pack-sachet-wood-9-16.png Blog - Learn how to balance estrogen during perimenopause and menopause with a healthy gut microbiome. - BioMe+ Probiotic + Prebiotic + Magnesium Synbiotic Powder with 5 different strains of probiotics blended with prebiotics and magnesium for better sleep, less anxiety, and a less bloated belly. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1747288992465-8B5G4L6MZUM1OSVHFHYX/biome-hand-holding-glass.jpg Blog - Learn how to balance estrogen during perimenopause and menopause with a healthy gut microbiome. - Just mix with water. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1687464094556-U4E1VL96BG93CGPQJQEX/IMG_3574.jpeg Blog - Learn how to balance estrogen during perimenopause and menopause with a healthy gut microbiome. - Get calm so you can sleep. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/f4362309-e212-4a29-9d3e-d3923f38c466/vanessa-gray-smirk.jpg Blog - Learn how to balance estrogen during perimenopause and menopause with a healthy gut microbiome. - REMEMBER… Your body wants to be in balance—sometimes, it just needs a little nudge in the right direction! If you’re feeling off—whether it’s bloating, low energy, mood swings, or any other weird symptoms—your gut health could be playing a role. I’d love to help you figure it out! Book a free consultation with me, and let’s see if some simple changes could make a big impact. And if you need extra support, I can connect you with trusted doctors or holistic practitioners who specialize in hormone health. https://www.foodchangeseverything.me/blog/what-helps-with-perimenopause-10-effective-strategies monthly 0.5 2025-03-02 https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/8ab27c3a-7f90-46c7-9a4a-b65504228ce4/womens-hormone-glands.jpg Blog - What Helps With Perimenopause: 10 Effective Strategies - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/39ccb817-dd90-4f4b-901d-48756a21be39/symptoms-perimenopause.jpg Blog - What Helps With Perimenopause: 10 Effective Strategies - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/98459908-f25e-4a07-bd74-ced1fbdb4d83/menopause_remedies.png Blog - What Helps With Perimenopause: 10 Effective Strategies - Make it stand out Some medical and herbal remedies I have explored. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/ba510d3e-7209-4682-8ede-aaedf7475d66/menopause-yoga-overview.jpg Blog - What Helps With Perimenopause: 10 Effective Strategies - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1604077004624-DFKMRGCMN0TGQJHI1L2C/Vanessa+Smiling Blog - What Helps With Perimenopause: 10 Effective Strategies - This is Vanessa, signing off as the Menopause Yoga Health Coach! I wish you an amazing journey and would love to support you should you want a guide by your side. Ready to get started? If you want work with me and create a new healthy and balanced lifestyle then click below to… https://www.foodchangeseverything.me/blog/6-ways-to-reconnect-with-your-beloved-on-valentines-day monthly 0.5 2026-02-09 https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1739455287861-SJOYYKASS7S7YH091CZU/couple-connecting-valentines.png Blog - 6 Ways to Reconnect with Your Beloved on Valentine’s Day https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1739455288426-6Q0T9YTC1J873ZAR48Z7/couple-pressing-foreheads-together.png Blog - 6 Ways to Reconnect with Your Beloved on Valentine’s Day https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1739455465538-THW35VC2KPGXZKHII61F/sweat-together.png Blog - 6 Ways to Reconnect with Your Beloved on Valentine’s Day https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1739455466469-LSYAR97XJMFRO8ICMOZ6/volunteer-together.png Blog - 6 Ways to Reconnect with Your Beloved on Valentine’s Day https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1739455621067-1ZN8ZS15RI952H19BLTT/valentines-day-hummus.png Blog - 6 Ways to Reconnect with Your Beloved on Valentine’s Day https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1739455622967-YCV53EY328ZJHHOHN04S/valentines-day-lava-cake.png Blog - 6 Ways to Reconnect with Your Beloved on Valentine’s Day https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1739455624287-XAQAUITB5K04DOD4OT9U/valentines-day-pasta-recipe.png Blog - 6 Ways to Reconnect with Your Beloved on Valentine’s Day https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1739455625809-7ODFKYZXEPMYWZM52XRW/valentines-day-recipe-mocktail.png Blog - 6 Ways to Reconnect with Your Beloved on Valentine’s Day https://www.foodchangeseverything.me/blog/top-9-key-nutrition-trends-in-2025 monthly 0.5 2025-01-09 https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1736451005865-4G5R8MO5M8DGKN2ZV98X/nutrition-trends-2025.png Blog - Top 9 Key Nutrition Trends in 2025 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.foodchangeseverything.me/blog/relationship-with-caffeine monthly 0.5 2024-11-02 https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1730588570809-KV095QFEZ00M524FERYO/IMG_4521.jpeg Blog - Relationship with caffeine? - coffee in bed https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1730588960095-C0BV7AX27LLDRV2A5WJ7/IMG_2971.jpeg Blog - Relationship with caffeine? - Vanessa drinking coffee https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1730588758350-X98VHEK92Q8LSQTBSJAU/IMG_E1455.jpeg Blog - Relationship with caffeine? https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1730589122035-6KBEK67S6XXOYS1593I5/IMG_0772.jpeg Blog - Relationship with caffeine? - Vanessa skeleton https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1730589623430-CK9CH5NHA9DO06TOX7YJ/3.jpeg Blog - Relationship with caffeine? - yoga lowers anxiety https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1730589705776-K7TRADNHQCAOJGFVKQ4G/IMG_6743.jpeg Blog - Relationship with caffeine? - badass big heart https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1730590529125-TQA16AM3H572E4UPL89S/IMG_6887.jpeg Blog - Relationship with caffeine? - coffee and water https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/ea3a63ba-e7f7-4767-97ce-947541158c96/vanessa_signature_blogs.jpg Blog - Relationship with caffeine? - Vanessa https://www.foodchangeseverything.me/blog/how-can-journaling-help-me monthly 0.5 2024-09-01 https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1724482753681-13886Q0EUNEUXBGFY8LC/journal-anger.jpeg Blog - How can journaling help me? https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1724482751826-HLJGWPKFXLDMLE3DVVMS/we-want-progress-not-just-change.jpeg Blog - How can journaling help me? https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1724482754319-D4JOUM5AV23QRK9KZLOH/untamed.jpeg Blog - How can journaling help me? https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1724482756452-LYASML4BT5DH0JUC2R6B/if-you-dont-ask.jpeg Blog - How can journaling help me? https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/6c2beb22-c078-47dd-a8c8-1fde710f031c/1.png Blog - How can journaling help me? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/746da784-8174-4e4d-a83e-90d074b97b9e/journaling-techniques-wide.jpg Blog - How can journaling help me? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1724482753681-13886Q0EUNEUXBGFY8LC/journal-anger.jpeg Blog - How can journaling help me? - Free Writing: Simply start writing whatever comes to mind, without worrying about structure or grammar. Let your thoughts flow naturally. It could be a mind-map or brainstorm on paper. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1724482754319-D4JOUM5AV23QRK9KZLOH/untamed.jpeg Blog - How can journaling help me? - Reflective Journaling: Starting by looking at your every day and aspects of your life and asking reflective questions like, where am I now? Is this what I want for myself? What is working and what can I let go of? https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/3d8033f4-4ba2-470a-a4be-08a69890ddf7/IMG_2735.jpg Blog - How can journaling help me? - Affirmations: An affirmation is a positive statement or thought is consciously repeated with the intention to influence our beliefs, attitude, and actions. It starts with I am… and inserts positive words in the present tense. Examples: I am confident. I am calm. I am enough. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/0325b9bc-100b-4808-883e-1e7c2c5fa67b/unsplash-image-v6zDdTmC9yI.jpg Blog - How can journaling help me? - Dream Journaling: In the morning, as soon as you wake up, write down your dreams as you remember them. It shows you what you’ve been processing as you sleep. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/410cba68-30a8-494a-a9fc-b3708e95c2b8/we-want-progress-not-just-change.jpg Blog - How can journaling help me? - Intentions: Usually phrased as a question and done in the morning, it helps set the tone and focus for your day. Some questions could be: What do I need to have balance today? What would help me to feel alive? https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/d050548f-197d-4096-a042-442c063d677f/Beige+Modern+Minimalist+Ipad+Mockup+Facebook+Post-2.jpg Blog - How can journaling help me? - Gratitude Journaling: Write down 3 things you're grateful for each day. This practice can boost your mood and turn off the comparison engine. FREE Click here to download a 5-Minute Gratitude Journal PDF. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/2bf0612a-f50d-4a60-bf13-f7a8f7ef1432/unsplash-image-LYpGRuUH1lA.jpg Blog - How can journaling help me? - Scripting: Used as a manifestation technique, you describe a day or moment in the future written in the present tense. You describe in great detail the scene of this moment with emotions, outcomes, and using all of your beliefs, desires, and imagination to set the scene of your story. It helps to clarify your goals and what you truly want to see and feel in your future. https://www.foodchangeseverything.me/blog/routines-bring-you-and-your-family-forward monthly 0.5 2024-08-05 https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/f7ed4cb6-d4fa-45f1-a0b4-5a9e3c2a817d/image-asset.jpg Blog - Routines bring you and your family forward! - Why is a routine important? Take a deep breath and let’s reflect for a moment… here are 3 reasons why a routine is important to family life. Having a routine provides structure and predictability to our day, which can help reduce stress and improve our overall well-being. A routine can also help us stay on track with our goals (like eat more fruit and veg) and make it easier to prioritize our time and energy. For children, having a routine can be especially important for their development, as it can help children feel secure and build healthy habits that will benefit them throughout their lives. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/2d9f939a-fb95-4153-b69a-2c2c529b1edd/Back-to-school-ROUTINES.gif Blog - Routines bring you and your family forward! - Download these FREE Back to School Routine Checklists Click here or on the image to download a PDF and print. https://www.foodchangeseverything.me/blog/menopause-yoga-gentle-poses-to-soothe-symptoms monthly 0.5 2025-05-23 https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1718990069999-GR9RVTTJNYZQLXUED7X3/yoga-cactus-arms-jaw.jpeg Blog - Menopause Yoga: Gentle Poses to Soothe Symptoms https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1718990002644-GZRGZ8ULXA15VX9F4GC8/yoga-skandasana-lunge.jpeg Blog - Menopause Yoga: Gentle Poses to Soothe Symptoms https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1718986066057-JGNLZJMXLB7UUYCXMSFA/yoga-seated-twist.jpeg Blog - Menopause Yoga: Gentle Poses to Soothe Symptoms https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1718986049017-Q6B8POP86X4MXE7P63AF/yoga-chair-pose-with-block.jpg Blog - Menopause Yoga: Gentle Poses to Soothe Symptoms https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1718986057869-VM9CYHB8RAGO36JVPVFD/yoga-half-happy-baby-pose.jpeg Blog - Menopause Yoga: Gentle Poses to Soothe Symptoms - Half Happy Baby Pose Releases the lower back from tension and is cooling to the body. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1718986062243-RQJZ18RQWPSOUUIU6G0S/yoga-seated-cobbler-pose.jpeg Blog - Menopause Yoga: Gentle Poses to Soothe Symptoms - Seated Cobblers Pose or Butterfly Pose Cooling to the body while releasing tension in the hips. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1718986061631-C0H4IW2GOS4J4P8422CD/yoga-reclined-bound-angle-pose.jpeg Blog - Menopause Yoga: Gentle Poses to Soothe Symptoms - Reclining Bound Angle Pose Opens the hips and chest, promoting emotional release. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/39d169d2-650f-4477-8628-d52f8c0e9f96/breathwork-menopause.jpeg Blog - Menopause Yoga: Gentle Poses to Soothe Symptoms - Cooling Breath Yes, poses are important in yoga, but they are so much better when you add the breath. Here we add "Straw Breath" or "Smiling Breath" to slow down and cool the body which is especially handy to manage hot flushes, night sweats, and keep you cool when under pressure. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1718986049643-47LQSHJ4FDVQ27HWWI99/yoga-extended-childs-pose.jpeg Blog - Menopause Yoga: Gentle Poses to Soothe Symptoms - Extended Childs Pose Touching forehead to mat, creating calm in the mind while extending the arms creates cool under the pits and side body. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1718986066480-6383L3NC6ZMZE2Q3AXU4/yoga-skandasana-lunge.jpeg Blog - Menopause Yoga: Gentle Poses to Soothe Symptoms - Skandasana or Low Lunge Stretching the inner thighs and leaving space for cooling, stretching, and relieving tension. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1718986045510-NNPIZ0FNJBGG8JAD2E6B/yoga-cactus-arms-jaw.jpeg Blog - Menopause Yoga: Gentle Poses to Soothe Symptoms - Cactus Arms with Gurning Jaw Holding the arms like a cactus, right angles at the elbows opens up the heart space (your chest) creating more space to literally breathe. You can this sitting up or lying down on your back. Gurning jaw means opening your mouth and doing circles with your jaw release tension from clenching teeth together. This immediately releases stress. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1718986049017-Q6B8POP86X4MXE7P63AF/yoga-chair-pose-with-block.jpg Blog - Menopause Yoga: Gentle Poses to Soothe Symptoms - Chair pose squats with brick between legs Moving the larger muscles that help us to walk, stay upright and create balance in the body. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1718986035802-I8ELBKUTGBN40JS74KPO/warrior-2-tensegrity-menopause-yoga.gif Blog - Menopause Yoga: Gentle Poses to Soothe Symptoms - Warrior 2 pose with pulsing action A strong and powerful pose with chest lifted, arms wide, and core engaged allows one to balance as they pulse a bit down and up with the bent knee, not only encourages muscle strength, but stresses bone enough to strengthen it as well. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/9c775922-2e59-406a-93ff-772a5d0e8db8/sun-salut.gif Blog - Menopause Yoga: Gentle Poses to Soothe Symptoms - Full sun salutations using bricks To encourage the energy to flow and practice getting down to the floor and coming back up, a skill that most of us lose as we age. Using bricks supports us and allows for an easier "step forward." https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1718986061631-C0H4IW2GOS4J4P8422CD/yoga-reclined-bound-angle-pose.jpeg Blog - Menopause Yoga: Gentle Poses to Soothe Symptoms - Reclining Bound Angle Pose https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1718986053947-R6GA6MSLYIASMYV2DMDC/yoga-forward-fold-calms.jpeg Blog - Menopause Yoga: Gentle Poses to Soothe Symptoms - Seated Forward Fold https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1718986070040-S3F5EF40L3RRQOQLGZAJ/yoga-supported-bridge-pose.jpeg Blog - Menopause Yoga: Gentle Poses to Soothe Symptoms - Supported Bridge Pose https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1718986066057-JGNLZJMXLB7UUYCXMSFA/yoga-seated-twist.jpeg Blog - Menopause Yoga: Gentle Poses to Soothe Symptoms - Seated Twist https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1718986025001-VTLYLHT296ADUM5067ZF/cat-cow-flow.gif Blog - Menopause Yoga: Gentle Poses to Soothe Symptoms - Cat-Cow Flow https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1718986057455-PPYIWC6HSTI9MGM9RK14/yoga-forward-fold.jpeg Blog - Menopause Yoga: Gentle Poses to Soothe Symptoms - Forward Fold https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1718986029227-J648YCPFP4L4EYPEQECH/IMG_3114.jpeg Blog - Menopause Yoga: Gentle Poses to Soothe Symptoms - Corpse Pose (Savasana) https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1718986026448-KJZNEHWB0ZVCSU48SWF2/alternate-nostril-breathing.gif Blog - Menopause Yoga: Gentle Poses to Soothe Symptoms - Alternate Nostril Breathing https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1718986053025-3CCO7D8SWZ3PN3AFP3HJ/yoga-forward-fold-bolster.jpeg Blog - Menopause Yoga: Gentle Poses to Soothe Symptoms - Forward Fold, Head on Bolster https://www.foodchangeseverything.me/blog/why-traditional-weight-loss-programs-dont-work monthly 0.5 2024-09-01 https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/883f577e-67f8-4896-81d7-6ebe91be335a/self-care-checkin-pink.jpg Blog - Why Traditional Weight Loss Programs Don't Work https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1718986049017-Q6B8POP86X4MXE7P63AF/yoga-chair-pose-with-block.jpg Blog - Why Traditional Weight Loss Programs Don't Work https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/90f40e48-de00-4878-9503-5a7d5100bed0/WHO_article.jpeg Blog - Why Traditional Weight Loss Programs Don't Work https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/6356c3fd-2004-4eb4-9d7b-1fffd9af5060/reverse+warrior+2+vanessa.jpg Blog - Why Traditional Weight Loss Programs Don't Work https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/6469cc5f-a2af-4513-9ae1-c959fa4ff3d8/IMG_7716.jpeg Blog - Why Traditional Weight Loss Programs Don't Work https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/3390c610-46eb-4765-8877-7f82cba24a10/2.png Blog - Why Traditional Weight Loss Programs Don't Work https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/f633fc6b-c0b3-4b27-afb7-8b8fb311c7c5/Yoga+and+Arts+for+Health+Artful+retreats+and+Food+Changes+everything+4.JPG Blog - Why Traditional Weight Loss Programs Don't Work https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/093957de-dae7-46cb-8800-97892da4abdb/herbs+fresh+on+the+balcony.jpg Blog - Why Traditional Weight Loss Programs Don't Work https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/21174c89-9fdf-4a45-a873-7c18e591a5a5/vanessa+doing+yoga.jpg Blog - Why Traditional Weight Loss Programs Don't Work https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/90f40e48-de00-4878-9503-5a7d5100bed0/WHO_article.jpeg Blog - Why Traditional Weight Loss Programs Don't Work https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/285cafac-e3b2-41da-bceb-ac646c591890/salad_breakfast.jpg Blog - Why Traditional Weight Loss Programs Don't Work https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/56087bd9-4c2a-4502-b587-e6e9a5d83678/studio_class.jpeg Blog - Why Traditional Weight Loss Programs Don't Work https://www.foodchangeseverything.me/blog/protein-snacks monthly 0.5 2023-12-04 https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/26cfb1a0-8254-4706-9a2f-38eb15f21302/image-asset.jpg Blog - Protein Snacks - Choco Protein Balls These go well with a cup of coffee or steaming hot tea. Made with nuts, seeds, and protein powder. Makes about 15 – 20 balls 1 C almonds 3/4 C walnuts 1 Tbsp chia seeds 2 Tbsp ground flax seed 1 1/2 Tbsp of coconut oil 1 Tbsp of protein powder (plain or chocolate) 1 Tbsp cacao powder 1 cup of dates, pitted Optional shredded coconut DIRECTIONS Add the almonds, walnuts, chia seed, and flax seeds to a kitchen processor - grind to make a course flour. Check your dates have been pitted!! Add the rest of the ingredients and blend till a crumbly soft dough forms. Scoop out about a tablespoon size and make balls. Roll gently in shredded coconut if you want. Keep cool in the fridge for about a week or so! Enjoy! https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/8523c5c1-1758-4c58-8ff5-f6e4b4104afc/smoothie+bowl+duo.jpeg Blog - Protein Snacks - Protein Smoothie Bowl SNACK What a great way to get in your fruit, fibre and protein today! Choose fruit in season for extra points and make a normal portion to split into two snacks. INGREDIENTS 1 banana 1 handful baby spinach 1/2 cup mango (frozen) 1 scoop Protein powder (plain or vanilla) 3/4 cup milk or rice milk Fruit, sliced Chia seeds DIRECTIONS Blend the protein powder with the banana, spinach, and mango and the milk. Pour into two separate bowls. Top with fruit and seeds. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/f8bfef95-e458-4d59-be05-fc299a515673/image-asset.jpg Blog - Protein Snacks - Avocado Toast I know this seems like a meal, but it is a great way to well get satisfied and keep your energy high! Omega-3 can be found in most organic eggs. INGREDIENTS Toast - whole grain, rye, etc. Egg 1/2 Avocado, sliced 1/4 Lemon Seasoning Optional: leafy greens DIRECTIONS Toast the bread. Cook your egg… either poach or lightly fry or boil. Slice the avocado, and top the bread. Squirt lemon juice on top of the avocado and bread. Then place the egg on top. Season well! I like to add a bit of cayenne pepper and sea salt, sometimes sesame seeds. Enjoy! https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/d555b2c2-debf-4c92-b38e-57c1b7d42030/vanessa_signature_blogs.jpg Blog - Protein Snacks - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.foodchangeseverything.me/blog/how-can-you-accept-your-body-as-it-it monthly 0.5 2023-10-25 https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/d1479486-f4ea-4111-b465-232825c79055/IMG_2659.jpg Blog - How can you accept your body as it it? https://www.foodchangeseverything.me/blog/prevent-burnout-with-the-right-self-care monthly 0.5 2024-06-19 https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/e530a5f4-e2fc-47dc-a49e-a472a2796375/rest+reset+get+energy+pic+sq.jpg Blog - Prevent Burnout with The Right Self-Care - Make it stand out Rest + Reset : Yoga, Nutrition, Mindfulness Program https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/ea3a63ba-e7f7-4767-97ce-947541158c96/vanessa_signature_blogs.jpg Blog - Prevent Burnout with The Right Self-Care - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.foodchangeseverything.me/blog/relieve-constipation-while-traveling monthly 0.5 2025-06-23 https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/15380fb6-2969-439f-8c61-7c9d3ce15636/salad_breakfast.jpeg Blog - Relieve constipation while traveling. - Make it stand out Breakfast in Menorca - Villa Blanc, Sant Tomas - salad with tomato, avocado, cheese, strawberries, pomegranate, cucumbers, grapefruit, Mahon cheese, nuts with sourdough bread. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/0c55eeb0-598e-4a9d-8c3e-e3330db477fb/biome-benefits-EN.png Blog - Relieve constipation while traveling. - Make it stand out BioMe+ is a probiotic that I recommend to my clients when they not only need digestive help, but also want an improved mood and better sleep. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/dfaacc06-3c9d-4726-8936-9e9df45d1788/stay_hydrated.jpeg Blog - Relieve constipation while traveling. - Make it stand out Frozen fruit smoothie and a cappuccino as a late morning treat to hydrate. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/76656b9e-0f28-4aa3-a360-a1f0f016ebb7/go_for_walks.jpeg Blog - Relieve constipation while traveling. - Make it stand out Going for walks every day keeps your intestines moving and you connected with others. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/a9944989-630e-44cc-a9fd-a83922b3d1c3/pack_snacks.jpeg Blog - Relieve constipation while traveling. - Make it stand out Fresh fruit and veg hydrates and adds bulky fiber into your diet to support good digestion. https://www.foodchangeseverything.me/blog/aging-gracefully monthly 0.5 2023-09-24 https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/e1b67d2d-8e22-4eef-a6cc-faa3f4ade702/15.png Blog - Aging Gracefully https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1695584615326-TMQ284VP8QA644NXIJWY/image-asset.jpeg Blog - Aging Gracefully https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1695584615509-X8XCDM9P7FVKEW8FIFV3/image-asset.jpeg Blog - Aging Gracefully https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1695584616815-X5ZO1TLHENOX98EPVIMC/image-asset.jpeg Blog - Aging Gracefully https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1695584615587-UVWIVIYYFIUVHC1JHLLO/image-asset.jpeg Blog - Aging Gracefully https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/9cbea5a4-2677-49f2-a0a5-3178ed652f98/8.png Blog - Aging Gracefully https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1693427762541-1BY7DZF0M0ANNAR8SWNL/1.jpg Blog - Aging Gracefully https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/6469cc5f-a2af-4513-9ae1-c959fa4ff3d8/IMG_7716.jpeg Blog - Aging Gracefully https://www.foodchangeseverything.me/blog/why-do-i-need-a-health-coach monthly 0.5 2023-09-06 https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1693990662774-M5XG4ZYFWVD5KIQAJLX0/image-asset.jpeg Blog - Why do I need a health coach? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/f7daec3b-73f7-4731-806c-0e7a8e6a772c/vanessa_signature_blogs.jpg Blog - Why do I need a health coach? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.foodchangeseverything.me/blog/webinar-wellbeing-through-the-menopause monthly 0.5 2024-09-01 https://www.foodchangeseverything.me/blog/the-menopause-from-completely-non-existent-to-impacting-your-everyday-life monthly 0.5 2024-09-01 https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/2628adb2-b846-48ee-ac70-673561640c89/3.jpg Blog - The Menopause: from completely non-existent to impacting your everyday life. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.foodchangeseverything.me/blog/tips-for-good-nights-sleep monthly 0.5 2023-08-22 https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/073e54a2-4f03-4f6b-b11f-9f9fab1fa6a0/Beige+Modern+Minimalist+Ipad+Mockup+Facebook+Post-2.png Blog - The Elusive Good Night Sleep! - Make it stand out Click the image to download the 5 minute gratitude journal for FREE and add it to your night time routine. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1687463700072-MPAVZIXID3SH3IA06GQA/image-asset.jpeg Blog - The Elusive Good Night Sleep! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.foodchangeseverything.me/blog/what-is-heat-stroke monthly 0.5 2023-08-17 https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1692188939774-GQ6GECDUPU256B08AXNE/image-asset.jpeg Blog - What is heat stroke? - Heat stroke is a serious condition that happens when the body overheats. It’s time to pay attention as the world heats up. https://www.foodchangeseverything.me/blog/tips-for-regular-digestion monthly 0.5 2023-08-16 https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1687462049476-P0DE7A664EWU7A2NT281/image-asset.jpeg Blog - Tips for regular digestion. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.foodchangeseverything.me/blog/reduce-the-risk-of-osteoporosis monthly 0.5 2023-06-21 https://www.foodchangeseverything.me/blog/radio-interview-yoga-art-for-health monthly 0.5 2023-06-15 https://www.foodchangeseverything.me/blog/what-to-eat-when-to-eat-how-to-eat monthly 0.5 2023-06-04 https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/c6d6e217-0a68-48ed-8a38-6dc92140a274/image-asset.jpg Blog - What to eat. When to eat. How to eat. - Explore your current eating habits with curiosity. See what foods are working for you and what foods are not with this simple reflection guide. No judgment. https://www.foodchangeseverything.me/blog/how-can-a-health-coach-help-me-reach-my-goals monthly 0.5 2023-05-08 https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/9941d3b0-69b6-4c00-979c-e9b62506a69e/health_food_store_tour+Maria.jpg Blog - How Can a Health Coach Help Me Reach My Goals: Key Benefits - Make it stand out Vanessa Leading a Health Food Store Tour in Basel — Höheners Organic Supermarket https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/f139ef53-858e-40da-b1fe-d1c6f2f1ce02/Artul+Retreats+-+Yoga+and+Art+Champery+group.jpeg Blog - How Can a Health Coach Help Me Reach My Goals: Key Benefits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1604077004624-DFKMRGCMN0TGQJHI1L2C/square_vanessa.jpg Blog - How Can a Health Coach Help Me Reach My Goals: Key Benefits - Ready for more? If you're ready to take the first step towards achieving your wellness goals with the help of a certified Health Coach, please give me a shout here or visit my the rest of my website at Food Changes Everything. Wishing you all the best! Vanessa Health Coach and Yoga Instructor https://www.foodchangeseverything.me/blog/omega-3-for-runners monthly 0.5 2023-06-04 https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1681922361998-7J1RLQV3QXYURZ0LFISK/unsplash-image-aJWwvXbMM8E.jpg Blog - Omega 3 For Runners - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.foodchangeseverything.me/blog/a-poem-about-self-love monthly 0.5 2024-09-01 https://www.foodchangeseverything.me/blog/how-to-keep-your-fitness-level-while-travelling monthly 0.5 2023-06-04 https://www.foodchangeseverything.me/blog/mental-health-recipes monthly 0.5 2022-10-20 https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/d8a88d05-c6e2-4a83-b033-bccc054b5973/mental_health_smoothie.jpg Blog - Mental Health Recipes - Apple Cinnamon Chia Smoothie Recipe Details Serves: 1 Prep time: 2 minutes Ingredients: 1 cup almond milk 1 scoop Vanilla protein powder 1 tbsp. cup oatmeal 1 tbsp. chia seeds ½ or 1 tbsp. cinnamon ½ apple, chopped Directions: Blend all together and enjoy this wholesome and hearty smoothie! https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/34bbed24-8d00-457d-b524-cb9a8783981c/unsplash-image-MqT0asuoIcU.jpg Blog - Mental Health Recipes - Roasted Butternut Squash Pizza Recipe Details: Serves: 1-2 Prep time: 40-50 minutes Ingredients: 3 cups cubed squash olive oil cayenne pepper ½ small onion Thin organic pie crust (about 12”) 2 oz. or more of vegan cheese ½ cup arugula Additional toppings for this recipe include: Chili flakes Walnuts Roasted pumpkin seeds Directions: 1. Cook 3 cups cubed squash by either… Roasting the squash cubes in the oven for 20 – 30 minutes. Or buy already prepared pumpkin puree in the supermarket. 2. Transfer to a sauté pan and add the olive oil, cayenne pepper, and the sliced onion. Cook until softened. 3. Drizzle ½ tbsp olive oil onto a 12-inch prepared thin pizza crust, top with squash mixture 4. Gently place sliced vegan cheese on top, plus other optional toppings like walnuts and pumpkin seeds. 5. Bake about 10 minutes at 425°F. 6. Add ½ cup arugula and bake 2-5 more minutes. ENJOY! https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/b18055fd-a3fe-40f4-9e16-86c032f00318/unsplash-image-CNk74-V1BG8.jpg Blog - Mental Health Recipes - Upgrade your Sandwich with Mental Health Nutrients! Week by week upgrade one part of your sandwich for the better. Keep adding beneficial nutrition for the win!! Week 1) stuff a handful of baby spinach or rocket into the sandwich Week 2) change the bread to whole wheat or even better… a rye or oat cracker/cake Week 3) eat your sandwich stuffings on top of a glorious green salad with a small piece of toast/cracker on the side or crumbled within the salad Great Examples: • Ham or roast beef slices on rocket with parmesan shavings • Egg or egg salad on baby spinach leaves with avocado and lemon • Tuna or Salmon salad on a bed of greens with sliced red onion and vinaigrette • Red or pink beans on leafy greens with avocado slices, squeezed lemon and olive oil with crumbled tortilla chips… AMAZING!!! https://www.foodchangeseverything.me/blog/protein-shakes monthly 0.5 2022-10-20 https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1645697518140-W6RO57PAKVM2LAZXK1YE/unsplash-image-RWjAFiWFj58.jpg Blog - Protein Shakes! - Should I have a protein shake after my run? Have a look at your entire day’s nutrition and then let’s see how a protein shake fits in to your diet. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/d6c60d14-0519-400a-91d3-da4e1af10472/protein_shake_after_run.jpeg Blog - Protein Shakes! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/d555b2c2-debf-4c92-b38e-57c1b7d42030/vanessa_signature_blogs.jpg Blog - Protein Shakes! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.foodchangeseverything.me/blog/no-bake-apple-cinnamon-bites monthly 0.5 2022-02-17 https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1645094774601-DQ1AHJLHT2UZ82WERQUO/apple+cinnamon+bites.png Blog - No Bake Apple Cinnamon Bites - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/d555b2c2-debf-4c92-b38e-57c1b7d42030/vanessa_signature_blogs.jpg Blog - No Bake Apple Cinnamon Bites - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/fdd1f288-9681-45a4-a318-fc0fd750b68f/no-bake-apple-cinnamon-bites.jpg Blog - No Bake Apple Cinnamon Bites - Make it stand out Click the image to download a PDF version of this recipe to your computer or phone. Enjoy! https://www.foodchangeseverything.me/blog/sexy-snacks-valentines-day monthly 0.5 2026-02-09 https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/dd320fdb-203d-4a25-96c8-7f32991a6fa8/naughty+cupcakes.png Blog - Sexy Snacks - Mini-Cupcakes with Naughty Frosting Little cakes are so adorable, perky and fun. How much fun can you have with frosting on your tongue? Made with a sweet potato and cream cheese base this frosting is not so naughty. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/e135f0c5-3c57-4d45-b8e5-7bd334482f8f/choc+strawberries.png Blog - Sexy Snacks - Strawberries Dipped in Dark Chocolate Imagine bitter dark chocolate sweetness melting in your partner's mouth. Don't you want a taste? Choose dark chocolate with over 70% cacao for the healthier option. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/dd036eb8-bb34-456a-98d7-bd0751c499de/sushi.png Blog - Sexy Snacks - Slow Sushi I saw this movie once, where the guy ate sushi rolls off of his girlfriend. OMG so slow... so intense! Good thing is you can order and have it delivered last minute! Order fatty fish sushi like salmon and it's an omega 3 fatty bonus! https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/f603e054-665c-4c91-8bf4-d6b3dd5b21c5/sexy-snacks-square.jpg Blog - Sexy Snacks - Juicy Popsicles Ahem... I don't think I need to explain how you can use a Popsicle. I'm sure you've got a vivid imagination. Since these are homemade, no need to watch out for the sugar content. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1285b95b-2a09-4e76-8a73-6e2e6b6857f1/fruit.png Blog - Sexy Snacks - Get Freaky Fruit Slices Fruit doesn't have to be boring. Beautifully sliced and used to tease... a kiwi fruit takes on a new role. Also try grapes, banana chunks, or orange slices. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/7cd3dda4-c38e-47d6-b61e-280be688f973/sexy-snacks-book-cover.png Blog - Sexy Snacks - SEXY SNACKS RECIPE BOOK Looking for a little inspiration with your loved one? Try out this recipe book with tips and ideas on how to create space for connection using food, lighting and texture. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/d555b2c2-debf-4c92-b38e-57c1b7d42030/vanessa_signature_blogs.jpg Blog - Sexy Snacks - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.foodchangeseverything.me/blog/get-better-sleep-the-fun-way monthly 0.5 2022-02-09 https://www.foodchangeseverything.me/blog/tips-for-healthy-families monthly 0.5 2021-09-14 https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1631630334353-PS5XGSA1B2WSHMHVXOEK/healthy+starts+for+families.JPG Blog - Tips for healthy families! - Watch the replay below! I cover my favourite tips for nutrition, sleep, hydration and fitness including the whole family. Only 30 minutes!! https://www.foodchangeseverything.me/blog/5-best-apps-for-mental-health monthly 0.5 2021-09-14 https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1610961066413-DNTXAVV189BBQIS4X609/Best_mindful_apps_preview_2500.png Blog - 5 Apps for Mental Health https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1610961477560-JCD3RGN36X6KJKJW8T6R/Calm_app_icon.png Blog - 5 Apps for Mental Health https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1610961552850-D924OMB8ED82CAB1F4VY/Calm_app_preview_2500.png Blog - 5 Apps for Mental Health https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1610961812169-ERMES30AJ6Z31BW1MHLL/happify_app_icon.png Blog - 5 Apps for Mental Health https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1610961866369-MCXLVXCENKRX8N5RMRUF/happify_app_preview_2500.png Blog - 5 Apps for Mental Health https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1610962350790-AI096N5WRHTF5W1J05OS/happynotperfect_app_icon.png Blog - 5 Apps for Mental Health https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1610962401870-3VS7KZ4A5NP7WYSNSFTU/happynotperfect_app_preview_2500.png Blog - 5 Apps for Mental Health https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1610962453962-55QN8JJQXX53PPY315JI/headspace_app_icon.png Blog - 5 Apps for Mental Health https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1610962517743-SVNHF9FQBHM9XMX4R7PD/headspace_app_preview_2500.png Blog - 5 Apps for Mental Health https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1610962615075-NQ2KQ6SSZRYVE3O668CS/stopbreathethink_app_icon.png Blog - 5 Apps for Mental Health https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1610962655266-SV6YFQYR6PNIIA5B9NDL/stopbreathethink_app_preview_2500.png Blog - 5 Apps for Mental Health https://www.foodchangeseverything.me/blog/the-last-5-kilos monthly 0.5 2021-09-14 https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1610967905649-G0JFL65CO75RGOOKY1XF/check_the_results.png Blog - The last 5 kilos. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1604077004624-DFKMRGCMN0TGQJHI1L2C/square_vanessa.jpg Blog - The last 5 kilos. - Are you are stuck? Take time to recenter and do a reality check. With focus and grounding, new things will happen all around you, just for YOU. Make it easier for yourself and get support you on your weight loss journey ;-) First session is free with me! https://www.foodchangeseverything.me/blog/handle-the-pressure-of-transformation-at-work monthly 0.5 2021-09-14 https://www.foodchangeseverything.me/blog/the-power-of-rituals monthly 0.5 2020-11-03 https://www.foodchangeseverything.me/blog/category/Mindful monthly 0.5 https://www.foodchangeseverything.me/blog/category/The+Menopause monthly 0.5 https://www.foodchangeseverything.me/blog/category/Nutrition monthly 0.5 https://www.foodchangeseverything.me/blog/category/Fun+Tools monthly 0.5 https://www.foodchangeseverything.me/blog/category/Stress+%26+Burnout monthly 0.5 https://www.foodchangeseverything.me/blog/category/Recipes monthly 0.5 https://www.foodchangeseverything.me/blog/category/Yoga monthly 0.5 https://www.foodchangeseverything.me/blog/tag/heart+health monthly 0.5 https://www.foodchangeseverything.me/blog/tag/career monthly 0.5 https://www.foodchangeseverything.me/blog/tag/cinnamon monthly 0.5 https://www.foodchangeseverything.me/blog/tag/hormones monthly 0.5 https://www.foodchangeseverything.me/blog/tag/mental+health monthly 0.5 https://www.foodchangeseverything.me/blog/tag/recipe monthly 0.5 https://www.foodchangeseverything.me/blog/tag/yoga monthly 0.5 https://www.foodchangeseverything.me/blog/tag/running monthly 0.5 https://www.foodchangeseverything.me/blog/tag/apple monthly 0.5 https://www.foodchangeseverything.me/blog/tag/Mind-Body+Health monthly 0.5 https://www.foodchangeseverything.me/blog/tag/fall monthly 0.5 https://www.foodchangeseverything.me/blog/tag/menopause monthly 0.5 https://www.foodchangeseverything.me/blog/tag/protein monthly 0.5 https://www.foodchangeseverything.me/blog/tag/perimenopause monthly 0.5 https://www.foodchangeseverything.me/blog/tag/mindful monthly 0.5 https://www.foodchangeseverything.me/blog/tag/postmenopause monthly 0.5 https://www.foodchangeseverything.me/blog/tag/diet monthly 0.5 https://www.foodchangeseverything.me/blog/tag/creativity monthly 0.5 https://www.foodchangeseverything.me/blog/tag/app monthly 0.5 https://www.foodchangeseverything.me/blog/tag/fiber monthly 0.5 https://www.foodchangeseverything.me/blog/tag/Fasting monthly 0.5 https://www.foodchangeseverything.me/blog/tag/happy+belly monthly 0.5 https://www.foodchangeseverything.me/blog/tag/kids+in+the+kitchen monthly 0.5 https://www.foodchangeseverything.me/blog/tag/Nutrition monthly 0.5 https://www.foodchangeseverything.me/blog/tag/ritual monthly 0.5 https://www.foodchangeseverything.me/blog/tag/change monthly 0.5 https://www.foodchangeseverything.me/blog/tag/weight+loss monthly 0.5 https://www.foodchangeseverything.me/blog/tag/sexy+snacks monthly 0.5 https://www.foodchangeseverything.me/blog/tag/vegan monthly 0.5 https://www.foodchangeseverything.me/blog/tag/transformation monthly 0.5 https://www.foodchangeseverything.me/blog/tag/corporate monthly 0.5 https://www.foodchangeseverything.me/blog/tag/meditation monthly 0.5 https://www.foodchangeseverything.me/blog/tag/fibre monthly 0.5 https://www.foodchangeseverything.me/blog/tag/self+love monthly 0.5 https://www.foodchangeseverything.me/about daily 0.75 2025-11-01 https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1604484419244-41SIF97C712C1UC8YJ1H/vanessa_vision_board.jpg Vanessa's Story Selfie on a Wednesday morning with vision boards. https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/3959f9da-9b32-43ac-bfb4-2e60c6428179/IMG_5830.jpeg Vanessa's Story - My Story I have a thyroid condition that makes it difficult for me to manage my energy, my digestion and my weight. I just wanted to feel normal again so I went to nutrition school to learn how my body works. https://www.foodchangeseverything.me/get-started daily 0.75 2025-11-01 https://www.foodchangeseverything.me/yoga-basel-english daily 0.75 2024-09-14 https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/72770e86-15dc-4d10-a5a8-eaab4ff2784b/yoga_bloom_studio_location.png Yoga https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/ee5411e8-cf10-4a5b-9b6f-9f4374d829da/yb-lights.jpeg Yoga https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/166a9b1f-011b-4c54-9b52-22606c6894c8/yb-plants.jpeg Yoga https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/5750c4a2-459f-42e1-8c1e-931c6aa3dbd6/yb-small-shala.jpeg Yoga https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/cfc9b671-e362-4cca-9c7d-f258d1a3d618/yb-group-class.jpeg Yoga 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https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/ca04c297-c015-41c4-8f65-134f2ec2b2d2/private-session-yogabloom.jpeg https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/a529d88c-58f8-4dd7-a414-5ffc48172a6b/yoga+anyone.png https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/9b39a00d-4786-4d38-8f68-7bf9d07b2987/yb-props-closeup.jpeg https://www.foodchangeseverything.me/success-stories daily 0.75 2023-11-24 https://www.foodchangeseverything.me/workshops daily 0.75 2026-01-23 https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/1766915294830-HS0XF7YQU06E1Y8DI5NB/unsplash-image-ozHMc88WgcI.jpg Workshops https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/91d92c7b-82f8-4612-9a2e-e72718060ecc/Vanessa-Alexa-Bodyart.jpeg Workshops https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/131b4f45-f974-40a4-9d04-cc2dc34bc32d/yoga-cactus-arms-jaw.jpg Workshops https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/aca58bcf-f5ad-44d0-bc94-134aeabf6791/BODYART-vanessa-eyes-closed.jpg Workshops Vanessa Meditation https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/d4ee9480-bdd7-4c0a-9df2-3e74d8b02647/aerokongress-1.png Workshops Women's Health & Heal Congress https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/e5b4eac4-89e4-4dfb-b4e8-5a13ffdd0bf3/gut-brain-reset.png Workshops Gut-Brain Reset https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/de3213c5-73d0-4dee-afb0-e7598fe39452/vanessa-teaching-yoga-bodyart.jpg Workshops Women's Health at BODYART Zurich https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/76c9d518-dfe2-4c4b-834c-93121b4369a3/yoga_art_protection.png Workshops Creativity + Yoga https://images.squarespace-cdn.com/content/v1/5f9c0dbb78570479126137ac/939456d6-bebc-46c2-bdac-342e0103a0c6/yoga_workshop_prep.png Workshops Women's Circle 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