Tag: athlete nutrition

Sweet Potato & Salmon Patties

Delina
metabolism recipe

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 and pepper. Take a small handful of the mixture and roll into a ball shape. Flatten into a burger shape then dip each side in the flour. Place on a lined baking tray. Repeat until you have used up the mixture. Bake for 20 minutes turning once. Serve with a large green salad. Subscribe…

Coconut Banana Bread

Delina

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 Protein powder 2 bananas, or at least 1 heaping cup of chopped bananas 4 fresh dates, pitted and chopped (soak in warm water if they are quite dry) 4 medium organic free-range eggs 1/4 cup coconut oil, melted 1 tbsp maple syrup or raw honey 1/2 cup coconut flour 1/2…

Curried Sweet Potato & Lentil Soup

Delina

Ingredients: 1kg sweet potato1 cup celery1 tomato diced1 carrot, diced1 long red chilli finely diced1.5L of vegetable stock1 cup fresh cannellini or borlotti beans (hydrate overnight) or organic tinned beans1 cup kidney beans1 cup of lentils, pre-soaked for 1 hour or tinned2 tsp of fresh ginger1 tsp of cumin powder1  tsp  or  coriander  powder½ a cup parsley or coriander leavesSea salt and pepperInstructions:Peel the sweet potato and cut into small cubes. Add it to boiling stock and bring to the boil. Add lentil, celery, carrot and tomatoes.Simmer for 15 minutes…

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

Delina
Winter salad

Packed with greens, proteins and fibre plus a rainbow of nutrients, this is the perfect salad that will also double as a complete meal!INGREDIENTSSalad 1 large sweet potato 1/4 cup dried, unsweetened cranberries 1/4 cup chopped pecans 4 beets peeled 1 head of kale chopped 1/2 cup cooked quinoa 2 tablespoon of coconut oil Salt and pepper Dressing 2 tablespoons raw apple cider vinegar 1 tsp wasabi (or other mustard if preferred) Juice of a lime ÂĽ cup extra virgin olive oil METHOD Preheat oven to 350°F (180°C) Dice sweet…

Pineapple & Turmeric Anti-inflammatory Smoothie

Delina
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…

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

Delina
meal replacement

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 harm than good.Meal replacement shakes are usually processed products that people drink in place of eating one of their main meals. Dieters, the elderly, busy people on the go with little time to cook or those with digestive complaints are most likely to use meal replacement shakes. In the short…

Intermittent Fasting

Delina
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…

Gut Sensitivity in Athletes and Non-Athletes- FODMAP’s

Delina
FODMAP

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 factor in gut issues. This article has been adapted from an article written by Ben Greenfield – https://greenfieldfitnesssystems.com/ A recent study actually found that people with self-reported “gluten sensitivity” had actual zero bad gut effects from eating gluten and instead experienced complete elimination of their gut issues after they simply underwent a dietary…

Coffee: Are you a Caffeind?

Delina
coffee

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 in coffee protect us from oxidation. Oxidation is thought to be one of the main mechanisms around aging and common diseases like cancer and heart disease. For people eating the standard western diet coffee may actually be one of the healthiest aspects of their eating habits.2. Coffee can improve energy levels and…

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

Delina
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…