What is square breathing? It is breathwork that works within a framework and can be used similar to diaphragmatic breathing which I often recommend with my clients. I generally recommend a form of breathwork for clients with digestive issues, anxiety, and stress. In fact, we can all benefit from it! It can increase feelings of calm by minimising stress, it achieves this through moving a shift from the sympathetic nervous system ("fight or flight") to the parasympathetic nervous system ("rest & digest"). It is referred to as box breathing, square breathing, 4x4 and essentially is about breathing in counts of four as illustrated below. How to start square breathing It is a good idea to sit in a chair, the earth or the ...
Beef & Broccoli Stirfy
This is big for me, I have only recently been including red meat in my diet after not eating red meat from circa 2002! And when I say including, I've eaten it about two times this year as I simply just don't fancy it that often. I don't have rules around what I eat and tend to eat what my body feels it requires. Although I am very aware if I've not taken a break all day and suddenly feeling the need to devour "all the things" but mostly the things with a hefty sugar punch that I've likely left eating too long rather than a desperate physiological need for my body weight in sugar. I was going to include a post for iron using plant-based foods, however, I thoroughly enjoyed this dish, super simple and worth a share. Ingredients (serves ...
Raspberry Collagen Smoothie
There are many nutrients that support the prevention of injury and recovery from injury. Does collagen have superpowers, no. Is it going to give you an instant facelift, thick hair, and long nails, no. But has it been shown to be beneficial for joint pain and recovery with a faster return to training. Vitamin C, omega3 and calcium featuring in this smoothie as other great nutrients to support recovery from injury. the recipe below serves one. Ingredients 150ml coconut milk3 tbsp natural pot set yoghurt1/2 banana1/3 cup strawberries & raspberries2 tsp ground chia seeds1-2 tbsp collagen powder1/2 cup ice Instructions Add all ingredients to a high-speed blender/VitamixBlend until smooth and enjoy! - Remember to chew your ...
Salmon Nourish Bowl
These bowls are quick and a great way to get a bowl full of nutrients. This bowl has salmon, seaweeds, edamame, and greens, lots of nutrients to support a healthy menstrual cycle with magnesium, iodine, essential fatty acids (omegas), and carbohydrate. Serves 3. Ingredients 2 cups cooked rice (choose your favourite)150g edamame1 avocado1/2 cup fresh seaweed1 sheet dried seaweed or dulse flakes345g sashimi salmon100g tempeh2 handfuls baby spinach3 radishes1tbsp sesame seeds Instructions Cook rice. I like to do absorption method. Add around 1 cup rice to a saucepan with 2 cups of water. Bring to the boil, take lid off stir, drop the heat to low and simmer with the lid on until all water has goneAdd cooled rice to the ...
Fish with Plum & Herb Salad
Someone once said to me, "wow, you're a nutritionist and you don't love to cook?". 100%!! It surprises some people that not all nutritionists are recipe creators, chefs, and love to spend every spare moment in the kitchen. If I'm honest I'd rather be out trail running. I'm lucky enough to have a partner who loves to cook and is bloody amazing at it - yep I know, scored on that one. The food I make is simple, fresh, doesn't take a lot of time and can often be made in one pan, because cleaning up isn't fun either, right?! This one is simple, contains all of your macronutrients and lots of colour to feed your gut microbiome. Ingredients 450-500g flathead fillets4 large potatoes2.5tbsp extra virgin olive oil2 tsp grass-fed butter2 ...
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