5 essential herbs and spices to keep in the cupboard

Turmeric

A powerful and natural anti inflammatory spice, contains essential dietary fibre and is a source of

many essential vitamins and minerals including B6, calcium and iron.


Cinnamon

Another fantastic anti inflammatory and antioxidant, great for reducing inflammation and muscle

soreness after training. Also contains essential oils and is able to control the blood sugar levels by

slow digestion rate. Also great to add sweetness without sugar.


Oregano

Has antifungal and antibacterial properties, and has high amounts of antioxidants to support the

immune system. Contains vitamins A, C, E, and K, as well as fibre, folate, iron, magnesium,

vitamin B6, calcium, and potassium.


Ginger

Fantastic for soothing the gastrointestinal tract, it is also another great antioxidant and can relieve

the symptoms of joint ache. Contains high levels of potassium.


Garlic

Is known to reduce hypertension and lower blood pressure. Contains a compound called Allicin,

which is a powerful anti inflammatory and high levels of vitamin B6, C and fibre.

Top tips for good sleep

July 12, 2022
Take a bath with magnesium salts. Magnesium uptake into cells is much more efficient through the skin, as when using Magnesium Chloride. Having a bath with a few cup falls of high quality magnesium chloride crystals dissolved will help regulate your blood pressure and relax before bed. Avoid looking at your phone before bedtime. Continually looking at an LED screen halts or slows the production of melatonin, which is responsible for regulating your brain activity and sending you to sleep. Research suggests allowing a period of 30-60 minutes before bed of screen free time.

5 good carbs to keep in the kitchen

April 15, 2019
Quinoa Not a grain but actually a seed, this is a great complex carbohydrate that is easily prepared. High in protein it also contains lots of fibre, magnesium and B vitamins. Potato A fantastic source of fibre, vitamins B6 and C and essential proteins the old potato shouldn’t be forgotten. Especially as it is a very versatile ingredient!

20 minute home workout

April 15, 2019
No need for any equipment for this quick workout, but you’ll still make a sizeable reduction of body fat. This workout is based on the Tabata principle of training, which relies on maximal heart rate training. You will do 2 workouts within this 20 minute window, and by the end you should know about it. Choose 3 exercises for each. For example; body weight squat, walking plank and reverse lunge. For workout 2 change the 3 exercises. For example; knee supported press up, step ups and star jumps.
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