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Phruitful Dish

Evidence-Based Holistic Health by Dr Dylan Cutler, Ph.D.

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Phruitful Dish

Breakfast

Apple Cinnamon Oat Smoothie for Digestion

Apple Cinnamon Oat Smoothie for Digestion

Avocado Spinach Smoothie Bowl (Stress-Buster)

banana oat pumpkin pancakes phruitful dish

Banana Oat Pumpkin Pancakes

blackberryoats

Black ‘n Blueberry Overnight Chia Seeds

Blackberry Banana Nice Cream Vegan

Blackberry Nice Cream (Dairy-Free, High Protein)

Apple Cinnamon Oat Bowl

Brain-Boosting Super Seed Oatmeal

Cinnamon Cashew Blender Muffins (Low-Glycemic, Gluten-Free)

Cinnamon Cashew Blender Muffins (Low-GI)

orange1

Cocoa Kiwi Tangerine Smoothie Bowl

mangooats2

Coconut Mango Overnight Oats

sb2

Green Power Smoothie Bowl

overnightoatscrop

Power Berry Chia Overnight Oats

IMG_20151120_7

Red Velvet Smoothie Bowl

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phruitfuldish

Dr Dylan Cutler | PCOS Coach
Instagram post 18086983609096052 ๐‹๐จ๐ฐ-๐œ๐š๐ซ๐› ๐๐ข๐ž๐ญ = ๐ฌ๐ญ๐ซ๐ž๐ฌ๐ฌ!๐Ÿ™ˆโฃ โฃ Cortisol is the stress hormone. Studies have shown that a diet low in carbohydrates can increase cortisol levels in women and men. I don't know about you but I sure don't need any more sources of stress in my life! I think I will keep my carbs, thanks.โœŒ๏ธโฃ โฃ ๐˜™๐˜ฆ๐˜ง๐˜ฆ๐˜ณ๐˜ฆ๐˜ฏ๐˜ค๐˜ฆ๐˜ด ๐˜ช๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ค๐˜ฐ๐˜ฎ๐˜ฎ๐˜ฆ๐˜ฏ๐˜ต๐˜ด.
Instagram post 18038581732207477 ๐‚๐š๐ง ๐‚๐๐ƒ ๐Ž๐ข๐ฅ ๐ƒ๐ž๐œ๐ซ๐ž๐š๐ฌ๐ž ๐ˆ๐ง๐Ÿ๐ฅ๐š๐ฆ๐ฆ๐š๐ญ๐ข๐จ๐ง? ๐Ÿง โฃโฃ โฃ I just posted an article discussing the research behind CBD (cannabidiol), it's role in acute and chronic inflammation, including headaches and migraines, and whether there are any side-effects. Did you know our body has an entire endocannabinoid system?!โฃ โฃ The link to the article can be found in my bio.โฃโฃ โฃ Have you ever tried CBD? I'm curious to hear about your experiences.๐ŸŒฟโฃ โฃ Sponsored by @icaria.co, a woman-owned CBD company committed to empowering busy female professionals to practice #ConsciousSelfCare
Instagram post 17856506209564692 ๐’๐ก๐จ๐ฎ๐ฅ๐ ๐ง๐š๐ญ๐ฎ๐ซ๐ž ๐›๐ž ๐š ๐ฉ๐š๐ซ๐ญ ๐จ๐Ÿ ๐ฒ๐จ๐ฎ๐ซ ๐ก๐ž๐š๐ฅ๐ญ๐ก ๐š๐ง๐ ๐ฐ๐ž๐ฅ๐ฅ๐ง๐ž๐ฌ๐ฌ ๐ฉ๐ฅ๐š๐ง?โ›ฐ๏ธโฃ โฃ Studies show that spending time in nature can improve our mental health by lowering levels of stress and decreasing symptoms of depression.๐Ÿง โฃ โฃ If you're as critical of research studies as I am, you may be thinking of confounding factors. For example, maybe it's related to exercise because we're often moving when in nature, or maybe this finding has to do with financial status (having access and time to take in green spaces). But studies show that it's not about exercise or money!โฃ โฃ One study found no relationship between access to green space and the amount of exercise that people did. In addition, another study found that when people moved to greener areas (with no change in income), their mental health improved each year for three consecutive years.โฃ โฃ It appears that just 20 to 30 minutes of a "nature pill" can reduce stress hormones.โฃ โฃ Are you getting outside today?๐Ÿโฃ โฃ ๐Ÿ“ท: By me at Watersprite Lake, Squamish, BC. References in comments.
Instagram post 18105965653001872 ๐’๐š๐ญ๐ฎ๐ซ๐๐š๐ฒ ๐ง๐ข๐ ๐ก๐ญ ๐š๐ญ ๐ฆ๐ฒ ๐Ÿ๐š๐ฏ๐จ๐ซ๐ข๐ญ๐ž ๐›๐š๐ซ ๐Ÿ‹๐Ÿปโ€โ™€๏ธ๐Ÿ’ชโฃ โฃ When we find a form of movement that we enjoy, the game changes. I am often asked "What is the best kind of workout for PCOS?" My answer is whichever one you will gladly do!โฃ โฃ I'm confident there is some form of movement out there for everyone. We're all different so what gets me fired up may not be your thing, which is totally okay!โฃ โฃ Being a badass in the gym sets my soul on ๐Ÿ”ฅ. I find getting stronger physically fun! I see dumbbells, kettlebells, barbells, and ropes and it feels like I'm a kid at the playground again.โฃ โฃ You'll even see I mess up during the last exercise. I was trying a new exercise I saw @ufitnesstrainer doing. Well, the kettlebell gets caught on my booty #JLoBootyProblems, and then I laughed at myself. It's not about being an all-star in the gym. It's about enjoying myself. That's what keeps me coming back.๐Ÿ‹๐Ÿปโ€โ™€๏ธ๐Ÿ˜„
Instagram post 18075242665190886 #WorldMentalHealthDay ๐Ÿ๐Ÿ‚โฃ We live in a world that people donโ€™t want to live in anymore, and that breaks my heart. This isnโ€™t an individual issue, it is systemic. I see well-meaning posts aimed at mental health sufferers like โ€œreach outโ€ or โ€œget supportโ€, but, as a mental health sufferer myself, I recognize how these sentiments are only a start. First, these suggestions assume that we all have the physical, mental, emotional, and/or financial ability and means to reach out for support. Secondly, these statements assume that mental health sufferers arenโ€™t reaching out, but many of us are. I was diagnosed with major depression, generalized anxiety disorder, OCD, and panic attack disorder during my PhD. I openly shared my experiences with friends, family, co-workers, partners, etc. Guess what? I met far more people who didnโ€™t understand than people who did. I was treated differently from that point, and this led to various unfortunate outcomes. I experienced the stigma we are hearing about today. This is where the problem lies.โฃ โฃ โ€œPeople suffering from mental illness and other mental health problems are among the most stigmatized, discriminated against, marginalized, disadvantaged and vulnerable members of society.โ€ โ€“ Dr MJ Johnstone โฃ So my plea today is that weโฃ 1) LISTEN and BELIEVE people when they share their stories. 2) If we have the capacity, we check-in with others. They may be having a dark day. Ask them what they need from us in this moment.โฃ 3) We choose when, where, and who we want to reach out to. There ARE people who will understand us and provide the support we need, so keep looking. Once I found those people, my feelings were validated and I am extremely grateful for them.โฃ โฃ ๐˜๐˜ฆ๐˜ณ๐˜ฆ ๐˜ข๐˜ณ๐˜ฆ ๐˜ข ๐˜ง๐˜ฆ๐˜ธ ๐˜ฏ๐˜ถ๐˜ฎ๐˜ฃ๐˜ฆ๐˜ณ๐˜ด ๐˜ต๐˜ฐ ๐˜ค๐˜ข๐˜ญ๐˜ญ ๐˜ช๐˜ง ๐˜บ๐˜ฐ๐˜ถ ๐˜ฏ๐˜ฆ๐˜ฆ๐˜ฅ ๐˜ช๐˜ฎ๐˜ฎ๐˜ฆ๐˜ฅ๐˜ช๐˜ข๐˜ต๐˜ฆ ๐˜ด๐˜ถ๐˜ฑ๐˜ฑ๐˜ฐ๐˜ณ๐˜ต. ๐˜›๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆ ๐˜ช๐˜ด ๐˜ฏ๐˜ฐ ๐˜ด๐˜ฉ๐˜ข๐˜ฎ๐˜ฆ ๐˜ช๐˜ฏ ๐˜ค๐˜ข๐˜ญ๐˜ญ๐˜ช๐˜ฏ๐˜จ ๐˜ข ๐˜ฉ๐˜ฐ๐˜ต๐˜ญ๐˜ช๐˜ฏ๐˜ฆ. ๐˜Š๐˜ข๐˜ฏ๐˜ข๐˜ฅ๐˜ขโ€™๐˜ด ๐˜š๐˜ถ๐˜ช๐˜ค๐˜ช๐˜ฅ๐˜ฆ ๐˜๐˜ฐ๐˜ต๐˜ญ๐˜ช๐˜ฏ๐˜ฆ ๐Ÿท-๐Ÿพ๐Ÿน๐Ÿน-๐Ÿบ๐Ÿป๐Ÿผ-๐Ÿบ๐Ÿป๐Ÿผ๐Ÿผโฃ ๐˜ž๐˜ˆ๐˜๐˜ˆ๐˜ž ๐˜™๐˜ข๐˜ฑ๐˜ฆ ๐˜Š๐˜ณ๐˜ช๐˜ด๐˜ช๐˜ด ๐˜Š๐˜ฆ๐˜ฏ๐˜ต๐˜ฆ๐˜ณ ๐Ÿท-๐Ÿผ๐Ÿถ๐Ÿบ-๐Ÿธ๐Ÿป๐Ÿป-๐Ÿผ๐Ÿน๐Ÿบ๐Ÿบ (๐˜ง๐˜ฐ๐˜ณ ๐˜ด๐˜ถ๐˜ณ๐˜ท๐˜ช๐˜ท๐˜ฐ๐˜ณ๐˜ด ๐˜ฐ๐˜ง ๐˜ด๐˜ฆ๐˜น๐˜ถ๐˜ข๐˜ญ๐˜ช๐˜ป๐˜ฆ๐˜ฅ ๐˜ท๐˜ช๐˜ฐ๐˜ญ๐˜ฆ๐˜ฏ๐˜ค๐˜ฆ) Disclaimer: I am not a mental health professional or a physician.
Instagram post 17869699075484580 ๐Ÿซ๐ŸŠ ๐€๐ง๐ญ๐ข-๐ข๐ง๐Ÿ๐ฅ๐š๐ฆ๐ฆ๐š๐ญ๐จ๐ซ๐ฒ ๐‚๐ก๐จ๐œ๐จ๐ฅ๐š๐ญ๐ž ๐Ž๐ซ๐š๐ง๐ ๐ž ๐’๐ฆ๐จ๐จ๐ญ๐ก๐ข๐ž ๐Ÿ๐จ๐ซ ๐๐ซ๐š๐ข๐ง ๐‡๐ž๐š๐ฅ๐ญ๐ก ๐Ÿค“โฃ โฃ This smoothie tastes like a chocolate orange creamsicle! It's packed with brain boosters like avocado, cacao, and walnuts. The vitamin C from the mandarins can also support our immune systems during cold and flu season. Finally, I added vegan omega-3s (orange pineapple flavor) by @biopharma_scientific which I have extra love for because they included curcumin, Bs, and D3! โฃ ๐Ÿ”ฌStudies have found that omega-3sย may:โฃ โฃ ๐Ÿง  boost brain functioningโฃ ๐Ÿ˜ž combat depression and anxietyโฃ ๐Ÿ‘€ support eye healthโฃ ๐Ÿ†Ž relieveย menstrual painโฃ ๐Ÿฌ manage insulin resistanceโฃ โ™ฅ๏ธ improveย heart healthโฃ โฃ Use code "Phruitful" for 10% off non-GMO, organic superfood supplements by @biopharma_scientific.โฃ โฃ ๐˜๐˜ถ๐˜ญ๐˜ญ ๐˜ณ๐˜ฆ๐˜ค๐˜ช๐˜ฑ๐˜ฆ ๐˜ธ๐˜ช๐˜ญ๐˜ญ ๐˜ฃ๐˜ฆ ๐˜ฐ๐˜ฏ ๐˜ฎ๐˜บ ๐˜ฃ๐˜ญ๐˜ฐ๐˜จ ๐˜ฏ๐˜ฆ๐˜น๐˜ต ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ! ๐˜ž๐˜ฉ๐˜ฐ๐˜ด๐˜ฆ ๐˜ฆ๐˜น๐˜ค๐˜ช๐˜ต๐˜ฆ๐˜ฅ? ๐Ÿ™‹๐Ÿปโ€โ™€๏ธ
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