plant-based foods

4 Impressive Reasons To Eat More Plant-Based Foods!

During flu and cold season, building your immunity is very important. One way you can do this is by eating more whole, plant-based foods. Here are athlete and author Brendan Brazier’s 4 reasons why you should start incorporating more nutrient-dense ...
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5 Ways Alcohol Hinders Fat Loss!

Many people enjoy alcohol’s sedating influence and use it as part of our society’s traditions. Here, David Robson, has put together details about alcohol and explains the main concerns, how it is processed and more ALCOHOL SUPPLIES EMPTY CALORIES: CALORIES ...
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  Some kinds of inflammation in the body helps us heal, but chronic inflammation is the root of many modern day ailments and issues – among them, heart disease, cancer, and Alzheimer’s disease, according to Dr. Andrew Weil. A diet ...
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Baked Salmon with Lentils & Lemon Herb Sauce

This smoothie is not only yummy but also excellent for anyone with a winter cold or flu or a training recovery drink. So you’ve read about the health benefits of turmeric, but not sure how you can use it? Here’s a ...
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Banana Ice-cream

(makes 2 serves) A delicious dessert or post workout snack. 2 Frozen Bananas chopped into ice-cube sized pieces 1 dessert spoon of peanut butter (Any flavours that you like can be added eg. cinnamon, vanilla essence, cacao etc.) Method Blend ...
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Bread Gluten

Bread, Gluten and some healthy bread options

Gluten in Grains Gluten comes from the Latin word for ‘glue’ which gives dough the elastic property that holds gas when it rises.  Bubbles of carbon dioxide are released from fermenting yeast, which become trapped by the visco-elastic protein, ensuring ...
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Butternut Fritters

Here is a delicious and nutritious plant based recipe that is easy to make and can be served for breakfast, lunch and dinner! Spinach and Butternut Fritters with Moroccan Tomato Sauce (gluten free and vegan) 2 cups of grated butternut ...
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Cloud Bread

Ingredients 3 eggs, separated 3 Tablespoons cream cheese (Room temp) ¼ teaspoon baking powder (or cream of tartar) Optional: 1 Tablespoon Honey or some natural sweetener, salt, garlic powder, rosemary Instructions  Preheat oven to 150 degrees Celsius Separate the eggs, ...
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coco berry smoothie

Coco Berry Smoothie

Ingredients  1 frozen banana 1 tablespoon blueberries frozen or fresh 3 large or 4 small strawberries frozen or fresh 1 large tablespoon of coconut or natural dairy yoghurt 1 handful of baby spinach 1 tbsp raw cashews 1 tbsp pepitas ...
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Coconut Banana Bread

The following is not your average loaf of bread. It is a great sugar-stabilisng snack that will not only keep you from reaching for the sugary treats, but will help kick your metabolism into gear. Serves 6. Ingredients 4 tbsp ...
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Coffee: Are you a Caffeind?

Are you a Caffeind? Here are 8 health benefits of coffee that are backed by science. 1. Coffee is the biggest source of antioxidants in the western diet. Caffeine is not the only compound that makes up coffee. The antioxidants ...
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Curried Sweet Potato & Lentil Soup

Ingredients: 1kg sweet potato 1 cup celery 1 tomato diced 1 carrot, diced 1 long red chilli finely diced 1.5L of vegetable stock 1 cup fresh cannellini or borlotti beans (hydrate overnight) or organic tinned beans 1 cup kidney beans ...
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Dietary Supplements and Ergogenic Aids

A minefield for athletes Sports supplementation is an ever growing industry and as athletes we are enticed by very clever marketing strategies and testimonials.  Internationally athletes using sports supplementation is estimated to be as high as 89% with the majority of ...
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fluid and electrolytes

Fluid and Electrolytes for Endurance – Kokoda Challenge

Are you aware of your fluid and electrolytes? By drinking regularly during exercise, athletes can prevent declines in concentration and skill level, improve perceived exertion, prevent excessive elevations in heart rate and body temperature and improve performance – good justification ...
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fruit and vegetables

Fruit and Vegetables – are you getting enough?

Most people don’t get enough fruits and vegetables in their daily diet. Fruit and veggies are high in disease fighting phytonutrients. For optimal health - Eat 1 cup of each colour everyday Greens Spinach/green peas/salad greens/Brussel sprouts/broccoli/green beans/kale/parsley etc. also ...
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Fuelling Endurance

Fuelling for Endurance- Kokoda Challenge

Fueling for Endurance – Kokoda Challenge  by Delina Rahmate BHSc Nutritional Medicine In recent years there have been several changes in the way that we see carbohydrates in everyday use and in our training diet which for most people ...
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Gluten Intolerance or Gliadin Intolerance?

Today’s article is the second article dedicated to the gut and sensitivities, this week will focus on gliadin a protein found in many gluten containing foods. Gluten has become an “inflammatory” subject with many people believing that they have a ...
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Go Bananas

You'll never look at a banana the same way again after discovering the many health benefits and reasons to add them to your diet. Bananas may assist in the following: combat depression, make you smarter, cure hangovers, relieve morning sickness, ...
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Golden Milk

Golden milk has been around for a long time and recognised for its health benefits, often used as a delicious night cap. More recently the turmeric latte has hit the cafes as a new healthy coffee alternative. Curcumin, the antioxidant ...
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Gut Sensitivity in Athletes and Non-Athletes- FODMAP’s

My next few articles will be dedicated to the gut and sensitivities that many of us may experience on a daily basis whether we are athletes or not. Today’s article will focus on FODMAP sensitivity which may be a leading ...
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tumeric and mashed sweet potatoes

Healing bowls

Healing bowls with turmeric sweet potatoes, poached eggs, and lemon dressing INGREDIENTS TURMERIC MASHED SWEET POTATOES: 2 large sweet potatoes, cut into chunks a swish of olive oil 1-2 teaspoons turmeric 2 cloves garlic, minced 2 cups vegetable broth LEMON ...
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Healthy gut

Healthy gut – the key to a healthy life?

In a healthy digestive system there is a good balance between beneficial bacteria and harmful bacteria. In fact there are more than 100 trillion bacteria living in your gut. In most people who are well and eat a varied and ...
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Intermittent Fasting

Intermittent Fasting

To fast or not to fast….understanding intermittent fasting Over the past few years intermittent fasting has become increasingly popular, but is it good for us? Intermittent fasting is an eating pattern that involves periods of food restriction (fasting) followed by ...
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Weight loss, lose weight

Ladies – want to lose weight?

Lose weight using a scientifically substantiated method. No fads, no meal replacements, no gruelling exercise regimes; just simple but effective nutrition and exercise advice. I recently read a research study on weight loss in females. The female subjects had around 10kg ...
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Larah Brook – An Inspiration

Today I am so happy, this beautiful lady Larah Brook made my day! 14 kilograms down and 10 to go! Larah is running her first half marathon in October and we've been working together since January to build some base ...
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Metabolism and Nutrition

Nutrition and Metabolism What do you think of when you hear the word “metabolism”? Weight loss, energy, getting older? The term is used in many contexts…but what does it really mean? One authoritative definition of metabolism is the following: “The ...
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Metabolism and Nutrition – Part 2

In last week’s blog we looked at the science behind metabolism.  This week we’ll look at how we can boost our metabolism in our daily diet. Metabolism Boosting Ideas for our Daily Diet The following are some ideas of how ...
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metabolism recipe

Moong Dahl

Good for your metabolism Serves 4-6 300g split mung beans (moong dahl) – preferably soaked for a few hours 600ml of water 2 tbsp/30g olive oil, coconut oil, butter or ghee 1 red onion, finely chopped 1-2 tsp coriander seeds ...
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Mushrooms: Health Benefits, Facts, Research

Mushrooms, though classified as vegetables in the food world, are not technically plants. They belong to the fungi kingdom and although they are not vegetables, mushrooms provide several important nutrients. It's common knowledge that the key to getting enough vitamins and minerals ...
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Nutrition for injury

Nutrition for Injury Recovery

Food and supplements to speed up healing. Are you injured and need to heal quickly? Aid the healing process with these powerful tips on nutrition for injury recovery. Put the right eating and supplement strategies to work for you.   Injuries ...
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Nutrition for athletes

Nutrition for Peak Performance

Athletes are often so keen to see results that they will go to all lengths in their attempts to succeed. However sometimes this can result in inflexible training regimes and strict dietary plans which may lead to being miserable and ...
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Chronically elevated cortisol

Overweight, stressed, fatigued and can’t lose weight?

Chronically elevated cortisol could be the culprit.   Chronic stress is something most of us are dealing with in today’s fast paced lifestyle. Juggling family, work, travel, partners working away, no partner, finances, school and physical activity all increase the ...
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Pineapple & Turmeric Anti-inflammatory Smoothie

This smoothie is not only yummy but also excellent for anyone with a winter cold or flu or a training recovery drink. So you’ve read about the health benefits of turmeric, but not sure how you can use it? Here’s a ...
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Portobello Mushroom Burgers

Portobello Mushroom Burgers With Spicy Cauliflower Patties Drop the refined white flour bun and add two delicious, nutrient-rich portobello mushrooms instead! Fill them with your favorite fillings, they’re sure to satisfy! Burger addicts will be surprised at just how hearty ...
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Winter salad

Roasted Beet, Sweet Potato & Kale Salad– serve warm or cold

Packed with greens, proteins and fibre plus a rainbow of nutrients, this is the perfect salad that will also double as a complete meal! INGREDIENTS Salad 1 large sweet potato 1/4 cup dried, unsweetened cranberries 1/4 cup chopped pecans 4 ...
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Roasted Vegetables and Moroccan Spice

Recipe to support the thyroid What is lovely about this dish is its simplicity and diversity. You can use a wide variety of veggies here — there is no right or wrong as long as the veggie can survive the ...
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meal replacement

Shaking it up- Are meal replacement shakes a healthy option for us?

Meal replacement shakes come at a high price and promise great results so are they worth the price we pay? In today’s article we’ll delve into the ingredients added to meal replacement shakes that may be doing your body more ...
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Sleep! Are you getting enough?

Not Getting Enough High-Quality Sleep can Lower Metabolism! I thought it might be timely to write about sleep in the wake of daylight savings throwing some of our bodies into turmoil. Anyone that knows me well knows that I am ...
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Strawberry Nice Cream

Try this recipe for a healthy sweet treat when you are in the mood for ice-cream. This also serves as a great dessert on a heavy training day. Ingredients 1 3/4 cups frozen strawberries (organic, if possible) 1 frozen banana ...
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stress and thyroid

Stress and its Effects on the Thyroid

Are you under stress and feel as though your metabolism is slowing down? Your thyroid may be affected as a response to chronic stress.   When we are under prolonged levels of stress we will begin to experience multiple system ...
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Sugar…Hidden in Plain Sight

Did you know that 74% of packaged foods, both sweet and savoury, have added sugar? Even if you are not a sweet tooth you may be consuming more sugar than you realise. Some foods promoted as "natural" or "healthy" are ...
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metabolism recipe

Sweet Potato & Salmon Patties

Good for your metabolism 225g wild salmon, cooked or tinned 225g sweet potato cooked and mashed Herb salt and pepper to taste Rice flour or buckwheat flour Preheat the oven to 160C. Mix together the sweet potato, salmon, herb salt ...
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Sweet potato fries

Sweet Potato Fries

Sweet potatoes are delicious and nutritious, packed with vitamins, minerals and fibre. Sweet potatoes give you energy, are great for eyes and skin, immune system, bones and teeth, healthy blood, muscle function and the conversion of stored carbohydrates and fats ...
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Testosterone and Endurance

  What can lower testosterone and what we can do about it naturally?   Low Testosterone as a result of endurance training Low levels of testosterone can lead to poor muscle mass development, increased body fat stores, compromised athletic performance, ...
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The Importance of Accountability & Support for Weight Loss Goals

How to Be Accountable to Your Weight Loss Goals When trying to achieve weight loss goals by dieting and exercising, willpower alone is not always enough to stay on track. To be able to lose weight and keep it off for good, ...
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The Weekend Binge

Are you a victim of weekend overeating? The following 5 strategies can help you ditch the binge, guilt and extra weight. So often I hear the story from clients and friends that weekday food choices are healthy and very controlled…..then ...
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