Taking the first step and joining a gym or committing to personal training is a great way to increase your health, vitality and body image goals and objectives. Did you know you can improve your goal outcomes when you combine your exercise regime with the right nutrition? In fact you could fast track your goals and improve your outcomes 10 fold when you combine to two regimes together. The good news is that good nutrition doesn’t have to be hard, expensive or boring. In fact, the right nutrition will actually bring about faster results, give you more energy, speed up recovery, prepare you right for training and make eating a real pleasure! Proper sports nutrition is never about starvation or fake, unnatural supplements. All you need is found in mother nature. It’s just a matter of balance and timing. Whether you’re an athlete training for an event, or a regular group class member, you will benefit from these important tips:
1. Ensure you have enough carbohydrates in your system before a workout. This will ensure that you have the energy required to work harder and burn more calories. Carbohydrates should be obtained from good sources such as fruit or wholegrains. The heavier the workload, the more that will be required.
2. Ensure you meet your fluid requirements. Exercise can cause dehydration therefore reducing performance and recovery time. Keep your fluids up before, during and after exercise to avoid dehydration. Pure, filtered water is your best option. If you are training hard, your exact fluid requirements can be calculated for you by a qualified Sports Nutritionist. See me for specified fluid calculations.
3. Get the most from your workout with the right recovery. Small amounts of protein are required after a workout to aid cell repair and help increase strength and muscle mass. Again, exact amounts depend on the type and duration of your training, but the average person doesn’t require too much protein. Protein sources should be natural and whole in order to avoid adding artificial toxins to the body. Sometimes something as simple as a hardboiled egg or an organic cup of bone broth is perfectly sufficient.
4. Don’t forget your salt. Yes, that’s right. Salt has been given bad publicity for a while. Avoid white processed salts at all times and switch over to natural rock salt, pink Himalayan salt or Celtic salt. They all contain the minerals the body requires for recovery. A sprinkle of pink salt on your hard boiled egg may be all you need for a great recovery. Sports drinks contain the same minerals as those found in natural salt, but are filled with colours and flavours, loading up your body with unnatural toxins making everything less efficient.
5. Finally, remember your Vitamin D. Vitamin D is essential for the body and is what synthesises everything. You will perform better, feel better and improve your immunity with the correct level of Vitamin D. Some time spent outside every day is perfect, but if that's tricky for you in this cold Victorian weather, you could aim for a really good quality Vitamin D supplement. I prefer Vitamin D supplements to come from drops or from Cod Liver Oil rather than capsules.
Remember, seeking the help of a qualified Nutritionist is always a good idea for specialised eating plans and support. For further information, on how to get the most out of your training, just get in touch.
Do you know that a healthy gut is your ticket to success??? Having your gut in check means you have the best chance of achieving optimal health and wellbeing. Good gut health aids and improves:
Blood pressure, cholesterol and diabetes.
Skin conditions such as eczema, dermatitis and dandruff.
The function of your immune system.
Inflammation and pain in the body.
Having a cleaner and more efficient system means that you can operate more effectively, feel better and change your life for good!!
The addition of a daily dose of Organic Every Day Cider Tonic is a quick, easy and tasty way to change your gut health. It’s as easy as incorporating it into your favourite foods that everyone can enjoy. Organic Everyday Cider Tonic contains all the natural, local and probiotic goodness required to assist your gut, and best of all it tastes great!
Now as we come into our wintery season, it is as important as ever to stay strong and healthy by strengthening our gut and promoting immunity. Here's one way how.
Everyone loves Italian food, right?? Well here is a favourite recipe of mine I share with all my clients during this time of year. It’s the perfect winter warmer recipe to help you power through the colder weather, achieve your health goals and shine!!
AUTHENTIC ITALIAN CHICKEN BRODO (SOUP)
3 litres of cold filtered water.
1 small No 10 organic chicken.
2 organic celery sticks roughly chopped.
3 organic carrots peeled and roughly chopped.
1 organic onion or leek roughly chopped.
1 tablespoon of black peppercorns.
3 Tablespoons of Everyday Cider Tonic.
In a large stock pot add chicken, vegetables, peppercorns and Organic Cider Tonic.
Cover with 3 litres of cold filtered water.
Bring to the boil and simmer for 2 hours.
Remove the whole chicken.
Strain the soup and discard the bones, peppercorns and veggies.
Use the stock as your base for your gut healing soup then make additions of your choice. Veggies, chicken meat, pasta, extra spices of choice etc.
Here I have served my Authentic Italian Chicken Brodo with home-made organic chicken dumplings and home-made ricotta tortellini. Get as creative as you like with it and your body will say thanks.
For a holistic program designed to improve your gut health, please feel free to contact for some friendly advice. Cider Tonic along with a variety of other ingredients form the healthy gut healing program. Please get in touch for more details of the program.
If you’d like to make a booking or would like to ask any questions, just click:
You can request to purchase Organic Everyday Cider Tonic via myself or is available by visiting:
A few key ingredients are all you need to get the most out of your eating.
Whether it is wanting to feel and look your best, improve aches and pains, manage disease, improve your skin, hair and nails or lose a few kgs, there are some simple things you can add to your cooking which make all this achievable. Best of all it makes eating a pleasure, and cooking a breeze!
Here are some tips:
ORGANIC KALE AND CHICKEN SOUP.
1 bunch of organic kale - stripped and chopped.
1 organic whole chicken.
3 litres of filtered water.
1 tablespoon of organic bone broth gelatin or powder.
1 tablespoon of peppercorns.
2 teaspoons of pink salt.
3 carrots cut into thirds.
2 sticks of celery cut in half.
2 tomatoes cut in half.
Combine all ingredients except for kale into a large stock pot.
Cover, bring to the boil and simmer for 2 hours.
Remove chicken and shred.
Strain the rest of the soup.
Return the strained stock to the stock pot. Add the chopped kale and simmer for a further 20 minutes.
Turn off soup and add the shredded chicken to the soup.
**This recipe makes a huge pot. Half the recipe if your not looking at making a large batch.
2 Large Organic Egg Yolks
4 Tablespoons of Fresh Organic Lemon Juice
2 Teaspoons of Dijon Mustard
1 Teaspoon on Pink Himalayan Salt
1/4 Teaspoon of Black Pepper
1 Cup of Extra Virgin Olive Oil
Combine the first five ingredients into a blender. Turn blender on high speed and pour in oil slowly in a steady stream until the sauce is thick.
Pour into a glass jar and refrigerate for up to 4 days.
Perfect for salads, steamed vegetables and especially fish.
Christmas is such a great time of year for celebrating all things good with your loved ones.
Whether you're a full on clean, organic eater or just an individual interested in good wholesome eating, there comes a point where the extra Christmas celebrations catch up with you and can leave you feeling rather blah.
Too much refined carbohydrate foods and drinks including alcohol keep the body wanting more and more. Actually never really feeling satisfied. This is inevitable as it's the way the body is designed. Eat refined carbohydrates, blood sugars rise, then blood sugars drop, then we require more. Not a good recipe for health, disease management or weight loss.
So what can you do to break this vicious cycle??
Eat foods that switch off the hunger hormones in your brain, and leave you feeling satisfied and full. Once you have this feeling, you will no longer crave sugary, carbohydrate foods or drinks and the vicious cycle is broken. Yay!
Here's a few things you can eat that will turn off the hunger hormones in your brain. Try some protein rich foods with some added good healthy fats to end the addiction.
If you like some friendly and non invasive help on getting off the sugar addiction you can book a phone consultation or become a member. Lots of recipes included!!
DON'T DENY YOUR SELF AT CHRISTMAS AND ENJOY THIS LOW CARB, GUILT FREE, DAIRY FREE, SUGAR FREE HEALTHY CHRISTMAS TRIFLE
You can enjoy the best of Christmas without breaking any rules or suffering from that unexpected weight gain.
Christmas is a time where people can get out of control with their eating, not knowing how to enjoy good foods while still staying social.
Sometimes our favourite recipes just need a little tweak in order to retain some nutritional value and stop you from over indulging in the wrong types of foods that just lead you to eating more and more.
Good eating will keep you satisfied without craving further foods and sweets. If you can find the right foods that keep you full and help your brain switch off your hunger hormones, then you have it made!! There is a formula to this and its simple.
When you are overwhelmed by the endless options of food around you at Christmas parties and celebrations, stick with the right kind of celebration foods and you will be empowered to keep away from the bottomless pit which is the bowl of corn chips or the three helpings of cake!
Here's a fantastic recipe, based on the formula of the correct balance of nutrients to switch off your hunger hormones and empower you to feel happily satisfied. It's absolutely delicious, very nutritious and makes for a great end to your Christmas feast. This one the whole family will enjoy.
LOW CARB, DAIRY FREE, SUGAR FREE CHRISTMAS TRIFLE.
Organic Sourdough Fruit Bread (Hope Farm is a great brand).
Liquor of your choice.
Sugar Free Jelly.
Fresh Fruit like peaches, mango, apricots or plums.
Dairy Free Coconut Yogurt.
Vanilla Bean Seeds.
Fresh Berries to decorate.
Line the base of individual dessert cups or a large glass bowl with sliced Organic Sourdough Fruit Bread
Sprinkle with liquor of your choice (I love Frangelico Almond Liquor and Galiano).
Make sugar free jelly in your choice of flavour and allow to cool slightly.
Pour over the fruit bread base to just cover.
Place in the fridge to set.
Once set, top with freshly sliced fruit. I love peaches best!
Combine some dairy free coconut yogurt with vanilla bean seeds and scoop on top of the fruit.
Decorate with some toasted almonds and some fresh berries.
Now you have the perfect Christmas Trifle!
To learn more recipes on how to get you through the Christmas season and for all occasions, become a Silver Spoon Member. You will learn all the secrets and tips, including how to turn off your hunger hormones and feel happily satisfied without temptation
If you want more one on one support, don't hesitate to book a phone consultation and have all your questions answered!
Meet Wendy. An effervescent star client who in 9 months has achieved a 12kg weight reduction and soooo much more.
Believe it or not, Wendy is a 60 something year old enjoying a new lease on life with the guidance of the Silver Spoon Nutritionist.
Her success has all been achieved while enjoying countless trips away, parties, celebrations and holidays. No deprivation endured!
Adopting her new lifestyle with the Silver Spoon Nutritionist, Wendy is outdoing most 20-year old’s. Using whole, organic and antioxidant rich foods, Wendy has reduced her weight by 12 kg in 9 months, feels more energetic than ever, works out better and stronger, has almost nil aches and pains, continues to work full time and even run around after her grandchildren and children. A fair effort for anyone at any age!
Wendy’s success is due to her sunny disposition and genuine interest in her health and body. Everyone around her gets to enjoy her improved health and energy.
Well done Wendy. A proud achievement for both you and your family indeed!
For information on how Wendy has enjoyed a better quality of life, click below.
Veganism is a fast growing food and ethical movement. For good reason, becoming a vegan can have many health as well as environmental benefits. Switching to a vegan diet however does not automatically guarantee it is going to be healthy. Becoming a 'healthy vegan' requires a certain approach to sourcing and preparing food in order to obtain the full benefits. If you are considering switching to a vegan diet, (either full or part time) there are some important things to take into account.
The beauty of becoming a vegan, is that you can source all of your dietary requirements from plant sources meaning you can unload your body from unhealthy and toxic animal products and foods processed using animal ingredients.
One of the challenges of radically changing any diet can be learning how to readjust your shopping and food preparation regime for maximum health and convenience. In the case of switching to a vegan diet, it is especially important, sensible and less time consuming to consult a good Nutritionist, who can advise you on how to meet all your dietary requirements for proteins, fats and carbohydrates in the right proportions.
It is important to discern and understand that many of the new vegan products being introduced into the market can be highly processed, toxic to the body and not recommended for a healthy diet. For example some of the fake meats and dairy products on the market such mock bacon, roast, sausages, and cheese, can be made from GM soy ingredients which contain highly processed hydrolyzed vegetable protein (HVP). Genetically modified and over processed foods whether of plant or animal origin, can be equally as harmful to the body and environment.
If you decide to become a vegan (or want to become a healthier vegan), be sure to consult a good Nutritionist who can support and guide you in developing a balanced and nutritious plan that ensures you meet all your daily requirements, using whole, natural and healthy ingredients, especially if you have any health conditions or concerns, train hard or suffer from allergies. This way you can be better educated on what your particular needs might be in relation to a vegan diet.
It’s actually really nice and interesting when you know how. Otherwise, try a vegan day once or twice a week to mix things up a bit and unload your body from having to process all those animal products. It’s extremely beneficial, when you know how!
There are many delicious, easy and healthy vegan / plant based recipes! See photos below for some simple and nutritious ideas. Whether being vegan is a full or part-time thing for you, do ensure you get the help you need to do it right both for you and for the planet!!
Dairy is a controversial issue and one that confuses people a lot.
We all know that dairy in large quantities is inflammatory to the body and the cause of much disease and obesity. But is it ok to have the occasional dairy if I’m an otherwise healthy person??
The answer to that depends on what your goals are. Raw and organic dairy products actually contain good bacteria and omega 3 fats which are good for us. Unfortunately, most commercially produced dairy products are far from coming from grass fed and organic animals. As such they contain no exceptional benefits to our bodies.
In terms of weight loss, the issue is a little bit more complicated. Because dairy is a mix of high fat and high sugars, it’s not the best thing for the waist line either.
My advice??? If you’re aiming to lose weight, I suggest you remove your dairy foods at least for a few weeks to aid weight loss. You can return some dairy into your diet from really good quality grass fed and organic sources, and if you can find raw that’s the best.
The important note to know is that many people report they are unable to lose or manage their weight when they consume dairy products. Everyone is different, so it depends how your body responds. If you find you can’t lose or maintain weight while eating dairy, you’re not alone.
My conclusion. If you’re going to eat dairy, be sure to source the best possible quality dairy products that will actually give you all the health benefits of Omega 3 fats and good bacteria. If you’re on a weight loss program. Think twice!!
For help on how to judge the right dairy intake for you, click below.
On the run from significant illness following the death of a good friend her own age, Angela took the choice of living over disease.
In an age when disease and obesity can easily take hold, Angela took to choosing health over disease and prescription drugs. After a reality check at the Doctor’s office one day, Angela decided life was too short to throw away feeling tired, sore and unwell.
She embraced a new way of eating with open arms and has not looked back since. Her primary goal in seeking my help, was to reduce her cholesterol levels, improve her health and feel better.
She embarked on her new health journey with my recommended Health Eating Plan designed to fit her lifestyle, needs, interests and likes.
Eight weeks into her Healthy Eating Program, Angela has improved her health to an extent where her body no longer feels tired, sore and sluggish. She has reduced her waist size by 12cm and dropped from a dress size 16 to 12. Impressive! Extra outcomes even she did not expect. All in the timeframe of 8 weeks. No fads or gimmicks. Just pure, whole, natural foods used as medicine to prompt healing to the body.
She is not tied to a complicated plan and follows an extremely simple to execute eating regime that suits her hectic lifestyle as a successful business woman. She is a great role model for all women, especially in their middle ages.
I am happy to share with your Angela’s exact eating plan if you’d like to achieve outcomes like this.
CHOSE LIFE OVER DISEASE!! It is such a reward.