How often do you really fancy a sandwich but the affects of gluten stop you going there? That can all stop now with this fantastic gluten-free bread! This is lovely sweet loaf, full fo protein and healthy fats. Another plus is it does not use any yeast. Almond Flour Sandwich Bread Ingredients Makes one 8” x 4” loaf. Approximate preparation time, 10min and cooking time: 45min. Olive oil to grease the loaf tin 3 cups almond flour 1/4 cup coconut flour 6Tbsp pumpkin flour 1/2Tsp sea salt 1Tbsp baking soda 9 large eggs 6Tbsp olive oil 2Tbsp honey 1 1/2Tbsp apple cider vi ..read more

 Base metabolic rate (BMR) is an approximate calculation of the amount of calories that you body will consume each day in order to maintain your ability to sustain life, by that we mean things like breathing, blood circulation, processing our nutrition, and growth or repair (cell production). Your BMR is generally a simple calculation to make, however without full details of the individual the results are still only an estimate that requires further information. We can use the basic calculations to provide a guide to our nutritional requirements. By adding further information to the calc ..read more

 Inflammation in the body is not always a bad thing, but it’s only good when it's needed! If we look at research there is a substantial body of evidence for the relationship between the foods we consume and our emotional wellbeing and a number of factors that actively contribute to inflammation within the body. If you fall and bruise or twist your ankle or wrist it will more than likely become swollen. This is a good inflammation where the body responds to the presumed need to project, rebuild and fight against what it sees as harmful. At the other end of the spectrum are bad inflammatio ..read more

 You can eat chocolate whist eating healthily and loosing weight. All you need to know is how! Thos os the simplest of recipes and will take no time at all to prepare. Standing at the fridge door waiting for it to set hard is the most difficult part of the process. So, prepare it before you train nad it will be ready for when you get back. Ingredients Makes up to 16 snacks. Approximate preparation time: 5min. 3Tbsp coconut oil 1/4 cup carob / cocoa powder 1/2 cup unsweetened shredded coconut 1Tbsp raw honey Instructions Melt the honey and coconut oil together. Once nice and fluid add in ..read more

It’s not that surprising that many people mistake their body’s thirst signals for hunger. The cause is that thirst signals can sometimes be weaker. To figure out which it is, try drinking some water and waiting 15 minutes before reaching for a snack. If you’re actually hungry, you’re likely to feel a stomach pang. Being able to listen and give your body what it really needs is an important part of staying healthy and managing your nutrition. Hydration How do you know if your body is hydrated? Most of us have heard of, and use, the ‘wee’ test! First thing to know here is that what we eat and dr ..read more

 I often use the analogy of “you cannot put petrol in a Diesel engine and expect it run as intended” when I talk about nutrition. The reality is it won’t work at all and will cost a lot of money to fix. Now let’s take this analogy and apply it to the human body. The type of fuel (food and drink) you consume through your nutrition has a direct affect upon how your body will perform and feel. This is physically as well as emotionally.  If you feed your body with poor quality fuel your body will cough and splutter like an old banger chugging along the road! In addition, poor nutrition ..read more

 You total bodyweight is the least interesting and irrelevant thing about you! Don’t get hung up on it and defiantly don't let it define you. I would guarantee that if we gave you your perfect body it would not weigh what you thought it did. The big reason for this is that we are flooded with social media misinformation about the ‘Perfect Body’. A body you can’t achieve without living like a monk, having a range of personal chefs a host of training advisors and a Personal Assistant (PA) to manage every second of your day. Oh, and an endless pay of money to make it happen! When we get on ..read more

 We all do occasionally. So how do we handle it? Easy, use simple things and keep them handy wherever you go. A small pot of Trail Mix is a great way to satisfy ant cravings with a tight fistful. Not two, just the one! Ingredients Makes up to 16 snacks. Approximate cooking time: 10min. 1 cup of whole almonds 1/2 cup whole cashews 1/2 cup raw pumpkin seeds 1/2 cup raw sunflower seeds 1/2 cup of golden raisins 1/2 cup dried currents 1/2 cup dried blueberries Instructions So easy it’s ridiculous! Combine all ingredients and store in an airtight jar.   ..read more

Vitamins are vital in enabling our body to function correctly. There are six, and each one is important in maintaining our health. Do you know the types of food and drink we consume have a bearing upon absorbing these? Ensuring that we consume the right types and amounts of fat in our diet is vital in order for our bodies to absorb the vitamins A, D, E and K. If you have ever completed a low fat diet or have previously gone for the 'Low Fat' option in the healthy eating section of the supermarket now think of the vitamin deficiencies you may have created. We all know that we need vitamins B an ..read more

Reducing our calorie intake to lose weight is not wrong. However, consistently eating fewer calories than the body requires can cause your body's base metabolic rate (BMR), or metabolism, to slow down and an increase in weight. In addition, the number of calories you need to consume per day is reliant upon whether you are looking to reduce, maintain, or increase weight. There are a number of other factors as well, these include gender, age, height, your current weight, and level of activity for example. We see reducing calories as starving our self, while just a few small and easy changes ..read more