herbs and spices health benefits

Improve Your Health with these Healing Herbs & Spices

Not only do herbs and spices improve the taste of our food, they also provide a range of nutrients and health benefits. Some spices are known to boost metabolism, improve insulin sensitivity and improve digestion, among other benefits. Many herbs and spices also contain more disease-fighting antioxidants per gram than fruits and vegetables. The following are some common herbs and spices, their health promoting benefits, and how to incorporate them into your diet:
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Bone broth gut healing

Bone Broth: The Healing Health Benefits, How to Use It + a recipe

It’s no secret that I love bone broth. Hence, you can catch me regularly sipping on a warm cup of broth, or using it as a base for soups, stews, curries, risotto, sautéing greens, as a stock to cook my grains, and just about everything to add flavour and incredible nourishment to dishes. I also use powered versions as a seasoning for chicken, meatballs or roasted veg for meal preps. It does take time to make a highly nourishing bone broth (as in 12-48 hours to extract the most nutrients), so I like to make a huge pot of it each time and freeze portions. However, the health and healing benefits of bone broth are more than worth your time!

I’ve found bone broth has been a key link in healing my gut and improving my skin, hair and nail health and overall health. Furthermore, the link between gut health, the brain and immune system has been recently researched. As a result, Dr Natasha Campbell-McBride author of Gut and Psychology Syndrome uses bone broth as part of the GAPS diet (a nutritional protocol) to improve gut health, leading to improvements in autoimmune, digestive, neurological and psychological conditions.

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A Day at Cobram Estate + the health benefits of Australian Extra Virgin Olive Oil

I recently had the privilege of spending a day at Cobram Estate‘s beautiful olive groves to learn and experience first-hand how olives are grown, harvested, and created into olive oil. We met with Rob McGavin, one of the very passionate owners of Cobram Estate, and learnt how Cobram Estate is committed to running as sustainable as possible. We spoke to a Nutritionist about the scientific research behind Australian Extra Virgin Olive Oil and the health benefits (I’m big on clinical nutrition and food as medicine so I loved this). Oh and we were treated to delicious food and wine by a brilliant chef! As a self-confessed nutrition nerd and foodie (and someone who already loves and uses olive oil), I found this amazing!

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Coffee Long black and cappuccino cafe

Is Coffee Healthy? Find out what the potential health benefits & risks are

There isn’t a black and white answer to whether coffee is healthy or not. Yes it can provide several health benefits, but can also pose risks. Ultimately it depends on many factors such as how you drink it, how much and how often, the quality of coffee consumed, and your individual biochemistry (age, weight, body fat, genetics). Each person’s sensitivity or tolerance to caffeine can vary. And this can change depending on stress and energy levels, health or medical conditions (including pregnancy), food intake, medication, liver and kidney function, among other factors.

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Garlic, Dill and Rock Salt Hassleback roast potato

Garlic & Dill Hassleback Roast Potatoes + understanding Glycemic Index

Is there anything better than a side dish of delicious oven-roasted potatoes?! No matter whether you prefer sweet, white or any other variety. Roasted as chips, fries, whole baked, hassleback or chopped in chunks. Seasoned with herbs, spices, garlic, olive oil or simply salt & pepper. There is no denying the humble potato is versatile, incredibly delicious and so simple to cook! Here’s the low down the health benefits, glycemic index, AND one of my favourite family friendly and oh so simple potato recipes!

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Buckwheat pasta fitness food

Nutrient Timing Revisited: The Science

Nutrient timing is dietary strategy whereby specific nutrients (usually protein &/or carbohydrates) are consumed in and around exercise. The post-exercise period is widely considered the most critical part of nutrient timing. Theoretically nutrient timing is designed to optimize the adaptive response to exercise; rebuilding damaged muscle tissue and restoring muscle glycogen reserves. Hence, it is considered this speeds recovery, improves performance, increases muscle hypertrophy and strength gains and improves body composition. This lead to belief that there may an “anabolic window” of opportunity, a short time after training where these improvements can be optimized if the right nutrients are consumed. The concept of nutrient timing has been popular among athletes and sports nutritionists for some time. But this has been debated as the research results have been mixed as to whether it is effective or not.  Does nutrient timing work? Is there an anabolic window? Let’s look at the latest science on protein timing.

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Beetroot juice for fitness performance

Foods to Boost Your Fitness & Performance

 

What I LOVE about nutrition is the ability to use foods or manipulate macros and nutrients to use to our advantage. Nutrition is key to fat loss, muscle building, endurance and optimal performance. Time to eat smarter and train smarter, not harder!

Whether you’re a professional or everyday athlete, or regular gym goer like myself, it’s likely you’re constantly striving to improve your training. The food we eat has a direct impact on us physically. A good quality diet abundant in nutrients will help to increase your performance whilst training, recover faster, and optimize your body composition.

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gluteguard glutagen

Relief for Gluten Intolerance with GluteGuard

When most people think of gluten containing foods they think wheat, bread, pasta, and grains like rye, oats and barley, etc. But there are so many common products we don’t realise contain gluten that can cause symptoms – soy sauce (Tamari sauce is a GF soy alternative), other sauces, marinades, dressings and seasonings (as they often use wheat flour to thicken), malt (including most beer, malt vinegar, Milo, etc.), Brewer’s Yeast, pre-made soups, processed meat and deli meats, some supplements and medications. Sometimes products containing glucose syrup, starch and dextrin are also made from wheat products (it should state this on the label). Not to mention cross contamination of gluten in kitchens, particularly when eating out or travelling when you are unsure of what you are eating. This is why it’s a good reason to consume a wholefoods diet free of processed and packaged products if you need to avoid gluten.

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Merry Christmas

Tips for Staying Healthy over Christmas

As the silly season approaches and many holiday travel plans are in sight, I thought it would be a good time to share some tips on staying healthy over the Christmas season. This is often a time of over indulgence with work Christmas parties and family and friends get-togethers usually involving an abundance of food (and drinks).  It’s also a time to connect with family and friends and enjoy life, so there is no reason to feel guilty for relaxing, unwinding and eating treat foods you love.

There are sensible ways of balancing staying health-conscious without feeling like you are missing out on a fun time of year.

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