5 good carbs to keep in the kitchen

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!


Sweet Potato

Lower in the Glycemic Index than potato, so great for staving off hunger. Include some essential fat

from olive oil or butter to make the most of the beta-carotene properties. Packed full of vitamins A

and C.


Whole grain or white pasta

Whole grain is packed with more protein and vitamins so should be number 1 choice but both are

low on the GI and easy to prepare for a wholesome meal.


Brown or white rice

Both can be used as a sensible, wholesome carb for a main meal. While brown rice has a higher

level of nutrients naturally it also contains Phytate, an anti-nutrient that minimises our body’s ability

to absorb the beneficial nutrients. White rice is enriched with nutrients to make up for what is taken

out during processing.

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 essential herbs and spices to keep in the cupboard

June 10, 2019
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.

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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