kimcisabella kimcisabella

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ΚΙΜ ΒΟWΜΑΝ, M.S  Sport Nutritionist | Evidence-Based Science Nutrition @fitplan_app @mealplan_app 🇨🇦Model los angeles

Cant wait to head to ~Scottsdale, AZ~🌵in a few weeks with fitness babes @meghannatalia @lsesselmann & @sheevafit for the @vikaraevents 3-Day Fitness & Yoga Retreat. 🧘🏼‍♀️✨Very grateful for the opportunity to meet some incredible trainers, learn & be a part of this amazing weekend. 🤗 Check out @vikaraevents for all the deets & come join us. Namaste.🙏🏼 #experiencevikara #3epicdays

Change is inevitable, progression is a choice. 🖤🖤 @gansevoort
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Short n’ sweet trip to NYC with my girl @lsesselmann who’s got a pretty cool fashion project in the works for the 2019 FIFA World Cup in France.👌🏼🇫🇷⚽️ @dustofgods keep inspiring.🙏

#WorkoutWednesday 👟👟 Looking forward to hanging out with this babe @lsesselmann this week. 🌺 @dfritomedia
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Have had an amazing time in LA so far, excited to finally call this place my home. 🙃☀️Whenever I’m travelling I always bring resistance bands for a quick on-the-go workout . Consistency in your workouts & sticking to a routine is what leads to long-term progress.👊🏼🙌🏼

Probably thinking about somewhere warm.🌞Excited to head back to LA today! ✈️
@dfritomedia
@noblegentlemen
@rollasjeans
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It’s going to be a busy few months working with new athletes to bring more content to @mealplan_app 🙌🏼 Prepping simple meals & snacks is a great way to stay on track with nutrition. The new Canadian food guide just launched yesterday. 🙌🏼🇨🇦 Finalllyyyy. Very happy that plant-based foods are now being encouraged into our diets. Backed by current scientific research, the new guide proposes a diet with lots of vegetables & fruits, choosing whole-grains, & getting the majority of our protein from #plantbased sources [legumes, beans, tofu] more so than from animal sources like meat & dairy. 👏 It also suggests more more nuts, and significantly LESS red meat🙌. And hydration! Water is recommend as your beverage of choice, not only to prevent dehydration but to limit sugar-intake from sweetened store-bought smoothies, juices, & soda aka. “liquid calories.” A typical day in the new guide looks like:👇🏼
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✔️Breakfast: Oatmeal with sliced banana & almond butter.
✔️Lunch: Salad Bowl ~ Fattoush Salad including veggies, nuts, and a protein source ~chicken.
✔️Dinner: Vegetarian ~Tofu/Chickpeas with a variety of spices [ginger, garlic, cumin, and turmeric] over whole-grain brown rice & steamed veggies [broccoli, green beans].
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Processed foods should always be avoided as well as foods high in sodium, sugar, & saturated fat. Even store-bought foods/snacks that claim to be “healthy” or have healthy-looking labels are often processed/and contain refined sugar. Home cooked meals will ALWAYS support a healthy and clean diet versus eating out. Eat mindfully & meal prep @mealplan_app. ✅

Getting that New Year grind on. ✔️👟🖤👟@fitplan_app x @michelle_lewin
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Core workouts with a swiss/stability ball are my favv. 🙌🏼This ball was also extremely deflated making it twice as hard to control.😬
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Sometimes the hardest exercises are done slowww and controlled. Keeping a strong core throughout the entire range of motion is key and these types of exercises not only teach us proper form but promote good posture, prevent injury, & allow us to develop full body strength. 🖤🖤Love love love using a swiss ball, TRX, or glider discs for core work. Using these different pieces of equipment means you can switch up your workouts by doing variations of an exercise while targeting the same muscle groups.💛 Some of my favorite stability ball & TRX core exercises👇🏼:
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1️⃣Swiss Ball Pikes.
2️⃣Swiss Ball Twists.
3️⃣Reverse Ball Crunches.
4️⃣Swiss Ball Knee Tucks.
5️⃣Swiss Ball Crunches.
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6️⃣TRX Pikes.
7️⃣TRX Knee Tuck.
8️⃣TRX Side Plank.
9️⃣TRX Push Up to Knee Tuck.

🍷 🍷 Vino nights in Vegas, the shiniest place on earth.✨#vegas
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Definitely wasn’t on top of my nutrition game this past weekend. 🙈 Yes it’s good to treat yourself, but moderation is key! Even healthier restaurant choices can have refined ingredients /are cooked in processed oils/ have excess sodium & trans fats.
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Salt is a hidden ingredient in restaurant meals and can found even in salads/salad dressings. The average U.S-individual daily intake for sodium is ~3,400mg which is over twice the recommended daily intake~1500mg. Eating out is a major culprit for this overconsumption. A 2016 study from the European Journal of Clinical Nutrition found that on avg. a restaurant meal adds about 412mg of excess sodium to a persons diet. 😦 Keeping portion sizes reasonable will help you avoid excess sodium, calories, and trans fats. Opting for sauces/salad dressings on the side if possible is another great choice.
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Yes it’s nice to treat yourself, but preparing your own meals with wholesome, clean foods without excess sodium/oil is always going to be the healthiest option.👌🏼 Definitely looking forward to getting back into my workouts, nutrition & meal prep this week! ♥️

Here’s to the first week of 2k19 🖤🖤✌🏼~surround yourself with people that reflect who you want to be and feel, energies are contagious✨#2019
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~The skin-diet connection~

Hydration💧 is a key component to skin health helping to flush out toxins & promote skin metabolism & regeneration but what are the best foods & supplements to include in your diet for skin health? A few studies have shown that certain supplements & foods can benefit some skin conditions by improving underlying causes of rosacea, psoriasis, eczema, & dryness.👇🏼 •

1️⃣ Rosacea- Borage oil or /GLA (gamma-linolenic acid)- as a supplement on its own is amazing to help fight redness & inflammation. Hemp seeds are one of my favourites to add to smoothies & are rich in GLA. Probiotic supplements specifically containing ~lactobacilli and/or bifidobacterium~ (healthy bacteria) line the gut to prevent inflammation. Additional foods that help balance the gut biome & minimize rosacea symptoms; yogurt, kefir, kombucha, & sauerkrut 👉🏼 all rich sources of probiotics.
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2️⃣ Psorysis- Supplentation includes; omega-3 fatty acids (found in fatty fish), glucosamine & chondroitin (found bone broth), Vitamin D3 (found in eggs, salmon), and milk thistle. For diet, probiotic-rich and fiber-rich foods including kefir, yogurt and vegetables & beans which promote detoxification. Vitamin B12 with avocado oil & Frankincense oil are topical remedies.
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3️⃣ Eczema- Zinc supplements or foods rich in Zinc including pumpkin seeds, chickpeas, & lentils act as a natural inflammatory to prevent bacterial growth on the skin.
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4️⃣ Dryness- healthy fats with omega-3a including avocados, walnuts, & olive oil will strengthen the skin cell membrane promoting healthier skin. Vitamin E is found in avocados or supplement form is an antioxidant which can help protect the skin from oxidative damage.
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What to avoid? As a general consensus, the majority of foods high in refined sugar & processed carbs are inflammatory for the skin.🚫 What are your favourite supplements for skin health?

Happy New Year Everyone! ☺️♥️ 2019 here we go, looking up and excited for what’s next this year~ love this quote~”Sometimes going through things you never thought you’d go through will only take you places you’d never thought you’d get to.” Wishing everyone a very healthy & happy 2019 ~ Allow yourself to be proud of your progress while setting intentions for endless possibilities in the future. ✨
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Had such an fun time with my fam in San Diego.♥️ Always so grateful for all of the incredible people in my life, thank you for epic memories in 2018 & can’t wait for many more together this year. 💫

I hope everyone is having an amazing time over the holidays with friends & fam! 🎄🥂
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One of my fav things to do to rejuvenate over the holidays is to read & cook! 💙Cooking is a relaxing hobby for me and since things can always get a little crazyyy prepping for the holidays it’s always good to take time for yourself & do things that make you happy over the holidays too. 🤗 Self-care is a key part of rejunventation.

Back in the☀️ excited to spend time with friends & fam in LA and San Diego. ☺️ #happyholidays
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Have you thought of your goals for 2019? I am excited to finally start up my Nutrition & Wellness Blog in the New Year! Will be sharing my fav nutrition articles & research. 🌱☺️ As the celebration of 2019 approaches here’s a few of my fav Nutrition hacks for holiday hangovers.🎉🍷🍸


1️⃣Darker coloured drinks (red wine, bourbon, tequila) have been suggested to cause worse hangovers because of their higher concentration of congeners~ a toxic by-product of the fermentation process. Lighter alcohol-Ie. vodka has almost no congeners. For red wine though, quality is also a factor.
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2️⃣Supplementation: a study using a combined dosage of a natural anti-inflammatory like Prickly Pear Cactus + Borage Oil found hangover symptoms were reduced by 88% versus those who didn’t supplement. Red Ginseng/ B-Vitamin complex before & after a night out have also shown to lessen hangover symptoms.
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3️⃣Foods: Bananas contain electrolytes~ potassium which help to restore fluid levels in the body. They also have vitamin B6, & vitamin C which help to reduce free radicals affecting the liver after drinking. Eating foods high in complex carbs and/high in fibre slows down transit time so your body doesn’t absorb alcohol all at once! Beans including Navy, Lima, & Kidney are all high in molybdenum~this helps the body metabolize alcohol which prevents hangover symptoms.
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4️⃣ Hydration! Alcohol decreases the anti-diuretic hormone ~vasopressin~ which helps the body absorb and retain water. Coconut water is a great way of staying hydrated as it contains electrolytes~potassium + sodium. 💧

Saturdaze 🌸☀️💫 @dfritomedia


#selfcare Saturday.~The relationship you have with yourself sets the tone for every other relationship in your life. ✨ When we practice self-care we not only take better care of the responsibility we have for ourselves but for our energy & how it affects others. Replace negative thoughts with positive words & you become a source within yourself that attracts better vibes. ⚡️The more you love who you are, the less you seek validation & approval from others. 🙏🏼 Self-love is fueling your body with the right foods, exercising, sleep, & positive social interaction. It’s living with intentions while also setting boundaries allowing us to be more mindful about where & whom we focus our thoughts & energy. 🙌🏼🦋

It’s DECEMBER! ✨❄️ Can’t wait to get back to this winter sunshine.
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With all the holiday treats popping up it can be hard to stick to your routine & stay motivated! Especially when weather is a little colder and the days are a little shorter ~set your intentions for this month & stick to your goals. 👟👟 I like to set 3 mini goals/month to keep me on top of my nutrition & fitness routine. ☺️Sometimes we can let the holidays get the best of us leading to YO-YO dieting👀👎🏼. It’s healthy to treat yourself over the holidays while also keeping in mind that rejuvenation is all about balance. ✨🙏🏼
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I love love making my own holiday snacks so that I can still treat myself while sticking to my routine. 👌🏼One of my fav recipes is @mealplan_app Carrot Cake Bliss Balls. 🥕😋 They are naturally sweetened with dates & I add a scoop of hemp vanilla protein powder. ✨ Adding a clean, NON-GMO protein helps to cut those mid-day sugar cravings by keeping energy levels sustained & blood sugars balanced. 👉🏼 I like to use a 🌱plant-based protein like hemp or pea protein. Not only is hemp protein Non-GMO but it is one of the easiest forms of protein to digest! Hemp protein also has a healthy ratio of omega-3 fatty acids to omega-6 fatty acids 🙌🏼 VS. Soy protein which is often genetically modified and contains more inflammatory omega-6 fatty acids than omega-3s. 👎🏼

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