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Avoiding Common Injuries

The top 3 exercise injuries and how to prevent them. We all know how great we feel when we exercise regularly and how an injury can derail both our motivation and progress. Here are some quick tips to help you stay on track and avoid common injuries. Back Strain: With the amount of sitting over…

Cinnamon Spelt Pancakes With Mango and Yoghurt

Serves 2 Pancakes: • 2 cups wholemeal spelt flour • 1 tbsp. baking powder • 2 tsp cinnamon • ½ tsp salt • 1 ¾ cups milk (of choice) • 1 tsp vanilla extract • 2 eggs Everything Else: • 2 mangos, diced into small cubes • 4 tbsp. natural or Greek yoghurt • Maple…

The Importance of Using Resistance

We’ve all heard that building resistance into our exercise is important, but what exactly are the benefits? Here are our 10 best reasons to pick up those weights! Remember to start light and increase the weight or resistance as your strength builds. (1)  Improved tone and muscle strength helps to protect the joints from injury.…

Cannellini Bean Dip

Serves 2 cups Ingredients: • 1 can cannellini beans, drained and rinsed • 1 medium cloves garlic, peeled • 2 tsp freshly squeezed lemon juice and 1 teaspoon finely grated lemon zest from 1 lemon • 1/4 cup olive oil • 2 tsp finely minced fresh rosemary • Salt and pepper, to taste. Method: •…

Health Hacks: Nereda’s Top Tip to Manage Treats

We are excited to share with you a game changer Health Hack from Nereda, our fabulous Nutritionist. While we all know it’s important to eat well, denying yourself occasional treats just makes you miserable. On the flip side, how do we maintain portion control? Just listen to Nereda’s top tip and you’ll enjoy an easy…

Stir-Fry Turkey Mince and Rainbow Vegetables

Serves 4 – 6 Ingredients: • ½ cup low salt (sodium) tamari (or soy sauce, if not gluten-free) • 1 tbsp. rice wine (mirin) • 1 tbsp. maple syrup • 1-2 garlic cloves, minced (depending on how much garlic you like) • 2-3cm ginger, finely grated • 2 tbsp. sesame oil • 1 tbsp. olive…

Health Hacks: Nereda’s favourite time saving tip

We think living, eating and moving well should not be complicated. That’s why we love to share with you practical tips that make a real difference and can easily slide into your day. This one you can’t miss! We hope you enjoy… Instagram Facebook-f © All Rights Reserved 2021

Avocado, Broccoli and Chickpea Salad

Serves 4 Ingredients: • 1 ½ broccoli heads, cut into small bite sized pieces • 3 ripe avocados, sliced into small cubes • Handful of fresh coriander, roughly chopped • 400g can of chickpeas, drained • Juice of 3 limes • 2 tbsp. tahini • 2 tsp tamari • 3 tbsp. olive oil • 2…

Switch to Mixed Salad Leaves

Your gut microbiome is a vast community of trillions of bacteria and fungi that inhabit every nook and cranny of your gastrointestinal tract, and have a major influence on your metabolism, body weight, propensity to illness, immune system, appetite and mood. Each of these bacteria require different combinations of the chemical compounds found within our…

Health Hacks: Mindful Eating with Nereda

We love working closely with a Nereda, a popular, practical and knowledgeable, local Nutritionist. We all have a pretty good idea of basic nutrition and what we should do, putting it into practice in an easy to follow way is quite something else. That’s why we love Nereda’s tips. Listen here for 2 minutes that…