Creatine is a supplement I talk about often in consults with my perimenopause clients and clients wishing to gain lean mass and currently undertake resistance training. I realised I haven’t included a social post, which is not helpful for those of you reading here and not yet working with me directly! What is it? It’s an amino acid made up of glycine, methionine, and arginine. which you can gain from diet (meat & fish) or via supplementation. Increasing creatine intake increases phosphocreatine levels. Why is this important? When we exercise, we use ATP, when this runs out the body builds its own ATP, which we do this better at rest. We use phosphocreatine to build ATP, so if you have additional stores, you can make ATP a little ...
Red Witch Immune Tea
Supporting the immune system via food has been in place for centuries and there are simple ways to do this here and now in 2022, shocking, I know :) Supplementation holds a valuable place in supporting the immune system and easing symptoms, however, it is important to know you can't out supplement a bad diet! This tea is a great one to sip on at the first sign of cold, flu, or viral symptoms. Ingredients 2 cups boiling water1 fresh lemon, sliced3 cloves garlic, crushed2 tsp apple cider vinegar2 tsp fresh ginger, grated1 tsp fresh turmeric, grated1 pinch cayenne pepperSweeten with raw honey or Manuka honey Add all ingredients (excluding ginger & turmeric) into a saucepan and bring to a boil with the lid on. Simmer for 5 ...
Can health be packaged into a convenience product?
Can health be conveniently packaged into a product we buy off the shelf? No. Health is multifactorial and essentially, we often need to make changes to improve health. The old “doing the same thing produces the same results” is kind of true. Health requires change. Change can be hard and we tend to make changes when the current reality becomes too uncomfortable. Change can be initiated from a health diagnosis, mental health decline, job change, meeting new people, being inspired by others, so many factors that can initiate change. And change is constant, we grow, we learn and we change I turn 47 this week. I used to be well known for celebrating “birthday month”, however, this has toned down a little over the years. Perhaps age and ...
Coco-Green Smoothie
Smoothies can be an alternative way to increase your vegetable intake if you are finding it hard to increase vegetables in the morning. They also can be a great option post-workout/long runs when your digestive is not quite ready for whole foods and you need to refuel, this is particularly important if a second session is scheduled for later in the day. Adding vegetables to your smoothies increases the nutrient profile in the meal and also over the day. Remember to chew your smoothies - sounds odd right? Slowing down and chewing allows time for digestion to work as it should, this is super important if you tend to experience bloating. Ingredients 1 small lebanese cucumber30-40g vanilla protein powder1/2 cup chopped fresh pineapple1 ...
Ginger Digestive Tea
In many of my discussions around digestion, I talk about constipation being one of the factors commonly associated with bloating. Ginger acts as a laxative and prokinetic to aid with gastrointestinal motility and moving of the bowels. Ginger can be added to cooking, teas, or taken as a supplement. Ginger is also beneficial for easing nausea and in relation to sport, eating lollies such as Buderim Ginger Bears can be a great way to gain glucose and ease any nausea in endurance races. And the cute little ginger bears won't have a therapeutic amount of ginger to increase laxation, so you won't need to run to the loo! Ingredients Instructions Other Tips ...
