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 into energy. Sweet potatoes make a great fuel for ultra distance events and a post-workout meal. Pictured is a homegrown organically grown beauty with recipe for Sam’s delicious fries. Chop Sweet potato into fries then toss in coconut oil. Fry or bake until crisp and golden and soft in the…

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 that gives turmeric its golden hue, has potent anti-inflammatory and anti-bacterial, gastrointestinal health properties, which have been linked to the prevention of cancer cell growth and management of inflammatory conditions, such as arthritis, asthma, eczema and inflammatory bowel disease. Golden Milk Recipe prep 2 mins cook 3 mins total 5…

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 smoothie recipe that uses it in the most refreshing way while offering a host of health benefits! Turmeric would have to be one of Mother Nature’s best gifts! With uses from detoxing the body, lower inflammation and support healthy immune system. Pineapples contain the digestive enzyme bromelain, a natural enzyme that supports the…

Pineapple & Turmeric Anti-inflammatory Smoothie

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 smoothie recipe that uses it in the most refreshing way while offering a host of health benefits! Turmeric would have to be one of Mother Nature’s best gifts! With uses from detoxing the body, lower inflammation and support healthy immune system. Pineapples contain the digestive enzyme bromelain, a natural enzyme that supports the…

Testosterone and Endurance

testosterone

  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, reproductive issues and low libido. Endurance exercise can contribute to lowered levels of testosterone in men and can affect other important hormones in women. Many of us are avid exercisers that love endurance training so what can we do to ensure that our testosterone and other hormone levels are optimised?…

Fruit and Vegetables – are you getting enough?

fruit and vegetables

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 includes green tea and black tea (rich in phytonutrients= such as isoflavones, flavonoids, lutein etc.) Reds Grapefruit/tomato/watermelon/walnuts (1/8 cup) /persimmon/papaya/cherries/chilli/raspberries/red cabbage/ pomegranates (rich in phytonutrients =such as lycopenes, ellegic acid Orange Rockmelon/corn/citrus/mango/squash/turmeric (1 teas) /pineapple/ginger/pumpkin/carrots/sweet potato/peaches etc. (rich in phytonutrients = such as alpha-carotene, beta-carotene terpenoids etc.) White Parsnips/garlic (1…

Metabolism and Nutrition – Part 2

metabolism

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 you can incorporate the sirtuin activating foods and niacin rich foods into your daily diet: • Use olive oil in salad dressings. • Have a jar of olives handy to snack on and add olives to salads or cooked dishes. Tapenade makes a good topping for oat cakes or rye…

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 whole range of biochemical processes that occur within a living organism. Metabolism consists of anabolism (the build-up of substances) and catabolism (the break-down of substances). The term metabolism is commonly used to refer specifically to the break-down of food and its transformation into energy.” So what does that mean? It means metabolism…

4 Impressive Reasons To Eat More Plant-Based Foods!

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 foods into your diet. 1. Plant-Based Foods Provide Energy Before the body can turn cooked food into usable fuel, it must produce enzymes to aid in the digestion process. A healthy person can create these enzymes, but it costs energy, which creates a nominal amount of stress. As we get…

Fuelling for Endurance- Kokoda Challenge

Fuelling Endurance

Fueling for Endurance – Kokoda Challenge  by Delina Rahmate BHSc Nutritional Medicine www.delina.com.au 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 is very confusing. Should we avoid carbohydrates, what type should we have and are they as fattening as what we are hearing? What should we be eating when we are fuelling for endurance in the Kokoda Challenge? As athletes, beginners to advanced,  our carbohydrate needs are not static, in fact…