Post-Workout Smoothie Eating whole foods post training is the best option, in fact chewing and consuming whole foods is often, the best option regardless. However, there are times post exercise where the digestive system may not be welcoming to whole foods. If the training schedule includes a second session for the day consuming carbohydrate and some protein within 30 minutes is highly recommended, so if whole food is out of the question, a recovery smoothie is your next best option.This powerhouse smoothie contains carbohydrate to replace glycogen stores, protein for muscle synthesis and repair, cacao for magnesium, chia seeds for essential fatty acids, nut butter for healthy fats and blueberries for an antioxidant ...
Go Green Breakfast
Go Green Breakfast Breakfast can be done right and not so right. Poor breakfast choices can lead to fatigue and energy slumps mid-morning Breakfast’s that are high in refined carbohydrate, think standard breakfast cereals or the toast brigade, spike blood sugar and lead to blood sugar drops in addition to lacking feelings of satiety (feeling full and satisfied). Including fats and proteins in your breakfast will help stabilise blood sugar and leave you feeling satisfied and support healthy hormone production.Course: Breakfast Servings: 1 Equipment Frying pan Ingredients 2 organic free range eggs½ small avocado1 cup watercress or baby spinach¼ cup sauerkraut1 tbsp parsley ...
Toasted Maple Muesli
Toasted Maple Muesli Making your own muesli is a fantastic way to have this crunchy addition in your pantry. The shop bought muesli can be very high in sugar and added colours and flavours. And the bonus of making your own is you can include all your favourite ingredients.Cook Time20 minsCourse: Breakfast Author: Alethea Mills Equipment Baking trayParchment paper Ingredients 3 cups rolled oats1 cup raw nuts (almonds, hazelnuts, walnuts, pecans)40 grams coconut flakes¾ cup seeds (linseed, sunflower, hemp, pumpkin seeds)1 tsp your favourite spice (I chose nutmeg and cinnamon)3 tbsp 100% pure maple syrup or raw honey3 tbsp coconut ...
Banana & Date Porridge
Banana & Date Porridge We often make this delicious porridge in winter so it is ready and waiting when we come home from training in the morning. It is warm and comforting whilst providing fibre for a healthy gut and LDL cholesterol levels, carbohydrate to replace the glycogen stores post training and protein to aid in muscle repair and synthesis.Course: Breakfast Servings: 2 people Author: Alethea Mills Equipment Saucepan Ingredients 2 cups filtered water1 large banana1 cup rolled oats2 tsp chia seeds2 small fresh medjool dates (finely chopped)1 tbsp raw nuts (chopped)1/4 cup natural Greek yoghurt or coconut ...
Hangxiety – those feels after the night before
Have you experienced it? The post-alcohol anxiety, feeling unsettled, guilty or overwhelmed? There is a reason for this and a relationship between alcohol, neurotransmitters and alcohol. Alcohol consumption boosts dopamine levels in the brain, the reward pathway or the dopamine pathway, is essentially overloaded and feelings of euphoria can occur. This can lead to repeated behaviour and seeking that dopamine rush again, which can amongst other factors lead to addiction. Alcohol affects neurotransmitters, it slows the release of glutamate and increases the release of gamma-aminobutyric acid (GABA) and dopamine. The result is a mix of brain chemicals where some increases make you feel good and others enhance feelings of calm and often ...
