Portobello Mushroom Burgers

Mushrooms

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 this burger is, even without a big slab of meat or big bun of empty carbs. INGREDIENTS For the Spicy Cauliflower Patty… (Makes 6-8 patties) 1 cup quinoa cooked in 1 cup broth or water 1/2 head cauliflower (about 6 cups florets) 1 tsp ground cumin 1/4 tsp ground chili 1 cup ground almonds, or almond meal…

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 1/4 cup full-fat coconut milk Method Put all of the strawberry nice cream ingredients in a blender and blend on high speed until completely smooth, thick and creamy like soft-serve ice cream. Depending on the strength of your blender, you may need to wait 5–10 minutes for the ingredients to…

Intermittent Fasting

Intermittent Fasting

To fast or not to fast….understanding intermittent fastingOver 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 normal eating. Interestingly this pattern of eating has been proven to help in weight loss, disease prevention and increasing the lifespan (1, 2).Experts seem to agree that it is more beneficial for metabolism than overall daily calorie restriction which may decrease metabolism (3).The following is an article written by Kris Gunnars who investigates…

7 POWERFUL ANTI-INFLAMMATORY FOODS TO INCLUDE IN YOUR DAILY DIET

anti-inflammatory

 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 rich in anti-inflammatory foods is a simple and powerful way to help the body stay balanced, calm and in vibrant health.The following is a useful list of foods that are healthy and have an anti-inflammatory effect on the body. Most anti-inflammatory foods are also rich in antioxidants – think leafy greens…

Testosterone and Endurance

testosterone

 What can lower testosterone and what we can do about it naturally? Low Testosterone as a result of endurance trainingLow 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?Exercise stress on androgen hormonesStudies consistently…

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 DietThe 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 bread. • Swap…

Metabolism and Nutrition

Nutrition and MetabolismWhat 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 is the body’s process…

The Importance of Accountability & Support for Weight Loss Goals

accountability

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, accountability and support are the key. However, we all know that maintaining accountability and finding support is easier said than done. The following are some ways to help keep you accountable and supported through your weight loss journey.   Create your weight loss plan Write down your weight loss plan on paper…

Larah Brook – An Inspiration

Larah

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 fitness and lose weight in order to run injury free. Thanks especially to Dave Coombs from PhysioLogic Physiotherapy Gold Coast for the running drills and rehabilitation and Ian Curnow Chiropractor and Owner of Tweed Coast Chiropractic for help in getting this girl in shape to run. Watch this space! Larah…