The healthiest way to start the day isn’t usually a branded product, but might be any whole food from eggs, spinach, mushrooms and tomatoes to whole grains like quinoa, oats, buckwheat, barley or rye. But cereal manufacturers seem to be getting with the program, and there are now loads of healthy breakfast cereals on the […]
Maxing your muscles with protein
Muscle is dynamic: every day we breakdown 1–2% of our muscle and rebuild it to better adapt to our environment. While exercise increases the rate of protein breakdown, it also increases the rate that is synthesised in the recovery period. Combining this exercise-induced rise with dietary protein results in an additive effect on muscle protein […]
One in three female adolescents not getting enough calcium
During childhood and adolescence our bones increase in size and mass. During our early twenties, our skeletons reach maturity and we achieve our peak bone mass, which is the maximum amount of bone that we will have in our life. By maximising our bone density and achieving our genetic potential when we’re young, we can […]
Choosing the healthiest yoghurt
As a large part of our immune system is housed in our gastrointestinal tract, eating probiotic foods such as yoghurt may help maintain a healthy microbial balance, which can prevent disease and promote health. Yoghurt contains numerous vitamins and minerals needed for energy and immunity and for healthy blood, nerves, muscles, skin, bones and teeth. […]
Iron deficiency affects work productivity
Iron is a mineral that plays an essential role in oxygen transport and energy metabolism. So it follows that if iron levels are low, we can feel tired, lethargic and unmotivated. If iron deficiency continues and we deplete our stores, the condition can progress to anaemia. According to the World Health Organisation, two billion people […]
How to keep your immune system strong
With the coronavirus outbreak well underway, making sure you eat a healthy diet is an important step to keeping your immune system strong.
Healthy eating in your 70s and beyond
While older people often eat less than when they were younger, they actually have increased dietary requirements for a range of nutrients. This mismatch between food intake and nutritional requirements can potentially result in deficiencies and accelerate ageing and disease risk. So, as we start a new decade, why not start a new healthy diet? […]
Choosing the healthiest brand of bread
When my hubby chooses bread he skims the packaging and if it looks good and says ‘wholegrain’ he’ll buy it. But just because it says wholegrain doesn’t mean to say it’s made with wholemeal flour. In fact it’s usually made with refined wheat flour with some grains added. So, since you don’t have the time or […]
13 nourishing treats (not just) for kids
Most kids enjoy cooking and all kids love treats. So when you’re wondering what to do with the kids on the weekend, get them in the kitchen to make something delicious and also nourishing. Nourishing treats? Yep, time to know a few basic refined-sugar free recipes that can tick both boxes. 1. Deliciously Ella’s Chewy […]
Packing a healthy lunchbox
With a third of a child’s food intake being eaten at school, it’s important that lunchboxes contain a third of their recommended daily intake of nutrients. This means foods from all five food groups should be included, plus a bottle of chilled water. 1. Vegetables Put at least one vegetable in their sandwich plus a […]