HEALTH HUB Latest Articles
Chia Pudding
Chia pudding Used as a dessert or even a breakfast- chia puddings take little time to prepare and even less skill! Serves: 3 Ingredients: 4 Serving Size: 109g Total calories: 323 kcal Carbohydrates: 16.6g Fat: 27.68g Protein: 6.47g Ingredients 1 cup coconut milk– macadamia milk, almond milk or A2 dairy milk are also options ½ cup chia seeds 2 tsp Nature Sweet Sugar Substitute ½ tsp vanilla extract Optional flavourings may include: Acai powder 2 tbsp cacao powder ¼ cup lemon juice Coconut flakes ¼ cup berries of choice [...]
Nutrition – are you doing it right?
Nutrition is often just as important as the training session itself. At times, it can mean a successful session or one where you do not achieve your goals. The key is to consume your last meal approx. 90 mins to 2 hours prior to the start of the session to ensure enough time to digest the food and replenish energy stores.Choose meals that are light, easy to digest and provide you with plenty of energy. Workout schedule Monday day off Tuesday 10km easy jog <75% on grass or trail + core & stretching Wednesday 30min easy jog <75% before brekky + 30min [...]
Five common mistakes people make whilst following a low carb diet
Five common mistakes people make whilst following a low carb diet By Margaret Jasinska, Naturopath Low carbohydrate diets are very effective for weight loss and we have been using them in our clinics for many years. They help our patients to shed kilos relatively easily and effectively. They are also a very effective remedy for improving digestion, improving sleep quality and increasing a person’s energy level. All of those benefits can be achieved with a lower carbohydrate, higher protein diet if you follow the diet correctly. Unfortunately a lot of people think they are following the diet properly, [...]
Maintaining your regular routine
As everyone gets back to work after the festive season, it is important to maintain your regular fitness routine. You can use this time to focus on your technique and posture. Focus on running tall, leaning forward from your feet (not hips), relaxed shoulders, arm movement from collarbone to ribs, look 5 metres ahead and aim to strike the ground mid foot. Workout Schedule Monday 60min easy jog <75% on soft surface Tuesday stretching & core workout Wednesday day off Thursday 10km easy jog <75% incl. 10 sets of 30sec tempo 85% + 90sec easy <75% focus on technique Friday easy 30min [...]
Coconut oil is wonderful!
These days, it seems, just about everyone is talking about the benefits of adding coconut oil into your life and, so, we thought we would share our thoughts! Coconut oil is a wonderful food with so many health benefits; we urge you to include it in your diet regularly. The majority of the fats in most people’s diet are long chain fatty acids; they’re found in animal fats, vegetable oils (including olive oil) and avocados. Coconut oil is rich in a type of fat called medium chain triglycerides. There aren’t many foods rich in this type of fat; coconut oil, [...]
Is Chromium safe to take in supplement form?
Yes it is, but only in a low dose that is equivalent to the RDA or RDI of 25mcg. There are plenty of supplements on the market containing more than this, with some having up to 500 micrograms per tablet! New findings raise concern about the risks of taking high dose chromium supplements long term. Research from the University of NSW’s School of Medical Sciences were published in the chemistry journal Angewandte Chemie and found that higher doses long term are potentially hazardous. They could not say for certain whether it increases the risk of cancer in humans but the [...]
What are allergies?
An allergic response is an inappropriate reaction (exaggerated response) of the body's immune system to a substance that is normally harmless to the body. The offending substance is called an allergen and can include; dust, dust mite, grass pollens, certain foods, food additives, chemicals, some metals like nickel, and animal hair to name but a few. Initial exposure to the allergen leads to the production of specific antibodies. These antibodies attach themselves to body cells (such as mast cells and basophils that form part of our immune system). On subsequent exposure, the allergens can then bind to the sensitised cells [...]
Do you know how to determine your most fertile time?
By naturopath Margaret Jasinska Trying to conceive? Your body gives you clues telling you when you’re most fertile. Counting the days of your menstrual cycle can help you determine how regular your cycles are and the day you are likely to ovulate. This will help you determine when you are most fertile, and therefore when sexual intercourse is most likely to result in conception. A normal menstrual cycle is between 23 and 35 days. Cycles that are shorter or longer than this can be caused by a variety of factors, but they indicate that ovulation is probably not occurring. If [...]
How to improve your chances of conceiving
by Dr Raewyn Teirney Being a fertility specialist, helping couples have their dream of a family, is an extremely rewarding experience and a great privilege. Many come seeking or thinking they need expensive treatment like In-vitro fertilisation to help them get pregnant. Some do need treatment, however after the various medical investigations, most couples just need reassurance and encouragement to keep trying, and importantly - sound fertility guidance. Common questions asked are.... "what tips can I give them to improve the chances of a baby?" or "What should I be doing now to increase my chances?" Factors such as improving [...]
Coconut and Macadamia Fudge
There aren’t a lot of fun foods to eat while following a restrictive diet. Here is a sugar free fudge that’s absolutely delicious and entirely healthy. ¾ cup coconut oil 1 cup coconut butter ½ cup macadamia nut butter (like peanut butter, but made of ground up macadamia nuts) ½ cup macadamia nut halves If you’re making this during summer, the coconut oil and butter will probably be already melted and easy to stir. If that’s the case, place all ingredients into a bowl and stir until well combined. Pour into a small lined tray, such as a lamington tray. [...]
