Super Easy Homemade Vegemite I often have an absolute hankering for vegemite and many years ago I read the ingredients and it left me a little hhmm.. Our much loved vegemite gained its taste from a range of added flavours in addition to colours and synthetic vitamins. The colours and flavours can play havoc on gastrointestinal function, particularly for the little humans. Here is a simple one you can make at home. Ingredients 140g black tahini100g tamari2 tbsp nutritional yeast 2 tsp apple cider vinegar I use Foods Alive nutritional yeast available on iHerb as they do not use synthetic vitamins. Instructions Mix together until very well blended and store in an airtight container in the fridge. "He just smiled and ...
Carrot Cake Overnight Oats
Carrot Cake Overnight Oats This delicious breakfast is a simple answer to not having time in the morning for breakfast whilst gaining the benefits of beta-glucan which is a soluble fibre, beneficial for gut health and healthy cholesterol levels. The oats can be made the night before and stored in airtight jars in the fridge for a few days. They are great for breakfast or for snacks throughout the day. Ingredients 1/3 cup rolled oats1 tbsp chia seeds1 cup almond/oat milk1/2 cup grated carrot1 tbsp shredded coconut1 tbsp sultanas/raisins1 tsp ground cinnamon1 tsp vanilla powder1/2 - 1 tbsp pure maple syrup (if you wish to sweeten) Instructions Mix all ingredients together until well combinedPlace in airtight jars and store ...
Is your Microbiome affecting your Athletic Performance?
What is the Gut Microbiome? The gastrointestinal microbiome/microbiota or gut microbiome is the microbes that reside in the intestines and can weigh up to 2 kilograms. The microbiome starts at birth from contact with the mother’s vagina and from skin contact in the following three to five days and then builds from the food the infant consumes and the environment they come into contact with. The microbiome stabilises from around the age of three years and evolves with age and food diversity. The microbiome consists of over 1000 species of bacteria which is over 3 million genes, this is 150 times more than the human genome! What makes it so special is approximately 1/3 of the microbiome is common to the general population, however 2/3 ...
Summer Rainbow Salad
Summer Rainbow Salad This salad is a quick and easy salad for that last-minute barbecue or get together. Rocket is considered a bitter green which aids in digestion by supporting bile flow and enzyme production which in turn supports nutrient absorption. The western diet often focusses on salty and sweet tastes, adding bitter greens to the diet is a wonderful way to stimulate the bitter taste buds.Blueberries add a touch of sweet whilst providing antioxidant benefits via their phytochemical compound called anthocyanin. It’s this plant compound that gives blueberries the blue colour and many of the health benefits. Goji berries are a second sweet snap to the salad whilst also providing vitamin A and C, essential fatty acids and eleven ...
Post-Workout Smoothie
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 ...
Benefits of morning exercise – What is BDNF?
Morning Exercise…do we really need another reason? BDNF, that’s the reason. I often recommend morning exercise over afternoon exercise, particularly with clients who have sleep difficulties and here is another reason, BDNF. What is it? Brain-derived neurotropic factor (BDNF). And what the hell is that I hear you say. It is a protein that is made inside the nerve cells and it functions like a superfood for our brain, it’s a brain fertiliser. BDNF allows the messages that are travelling through the brain to get where they need to go and improves the signal strength, for those of you who have ever tried to tune a radio…that feeling when you get the tuning just right – pure gold. BDNF improves synaptic plasticity, meaning it can ...
