Is coffee bad for you?

Here's the thing. I love my morning cup of coffee. It doesn't replace sleep or a healthy breakfast for energy, but it's something I enjoy and don't want to give up. But am I doing myself harm? If you delve into the web, you'll find coffee is blamed for sleepless nights, anxiety, cellulite and bad skin, which means … Continue reading Is coffee bad for you?

Savoury 3-seed and cheese flapjacks

Oats are a great energy food because the carbohydrates they contain are digested slowly, which means they keep your energy levels stay on an even keel. Flapjacks are traditionally made with lots of sugar or syrup (which are the free sugars we need to eat less of), but these savoury flapjacks are the ultimate sugar free snack and will turn the … Continue reading Savoury 3-seed and cheese flapjacks

Should you be eating more protein?

Protein has been getting a lot of airtime recently. It's the one nutrient we're all becoming more aware of, and yesterday I posted a link to research from Canada suggesting its time recommendations on protein needs are updated. How much? Current guidelines say we should be eating about 0.8 grams per kilo of body weight, so if you weigh 60 kilos, that's … Continue reading Should you be eating more protein?

Sweet Potato and Salmon Fishcakes

These fishcakes came to life when I had just three things in the fridge - salmon, sweet potatoes and spinach! They're a great source of slow-release carbs, filling protein and anti-inflammatory omega 3 oils from the fish. Try after a workout for the right mix of protein and carbohydrates to re-fuel and support muscle recovery. It's … Continue reading Sweet Potato and Salmon Fishcakes

Choco-berry power smoothie

This smoothie is a great speedy breakfast or filling snack. It's rich in protein (which helps you stay fuller longer), plus it packs 3 servings of antioxidant rich fruit and veggies. Prunes might not be your usual smoothie partner, but they provide a burst of natural energy, plus they're a secret bone builder - in one study from Florida … Continue reading Choco-berry power smoothie

How to fight inflammation with food

Although inflammation isn't always a bad sign (when it's in response to an infection or injury for example)  experts agree that in the long term, high levels aren't good. One of the best ways to fight inflammation is through diet. The three foods below are proven to help your body buffer the inflammatory response, and with three meals … Continue reading How to fight inflammation with food

Banana Almond Spinach Smoothie

Smoothies are great breakfasts when you're short of time, or like me this morning, when you realise you've run out of oats and bread, but what do you have is fruit and yoghurt. Adding a couple of handfuls of greens to a fruit smoothie is a handy way to boost your vegetable intake - you  won’t notice any change in … Continue reading Banana Almond Spinach Smoothie

Overnight Protein Oats

I feel a bit guilty calling this a recipe, because it's nothing more than a handful of ingredients stirred together and left overnight. Still, it's one of my favourite post-cycle breakfasts, and as taste goes, it's delicious. It also packs a punch with a good 30  grams of protein - great for muscle repair and knocking hunger on the head. Studies show … Continue reading Overnight Protein Oats

Courgette and Parmesan Breakfast Muffins

Some days you need breakfast FAST! Let me introduce you to my mini frittatas. If you've read my posts you'll know I am a fan of eggs - not only do they contain loads of good stuff like choline and vitamin D, they are a handy source of protein - around 6 grams per egg. Post workout, 3 eggs will give you the … Continue reading Courgette and Parmesan Breakfast Muffins

Add greens to your smoothie

Vegetables are good. Period. However, it’s the green leafy sort that appear to be particularly beneficial. In one 2010 study, researchers from Leicester University concluded that ~100 grams a day could reduce the risk of type 2 diabetes by up to 14 per cent. Leafy greens have also been associated with protection against various cancers … Continue reading Add greens to your smoothie