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Recipe of the month: Roast cauliflower soup

INGREDIENTS 1 large cauliflower (1kg) 2 onions, sliced into half moons extra virgin olive oil 1½ tsp ground cumin 1½ tsp ground coriander sea salt and freshly ground black pepper 30g salted butter 4 garlic cloves, crushed 1 large potato (400g), skin left on, roughly chopped into 3cm squares 1 tsp ground turmeric 1 litre gluten-free […]

Ohhhh, My Aching Head

Our brain is actually insensitive to pain. There are two basic categories of headaches – those that we suffer occasionally – a one off type headache, that we can generally pin down to a known cause – this might include an “ice cream headache” where the extreme cold of the ice cream causes your blood […]

Recipe of the month: Black Sesame and Matcha Balls

Makes approx. 15 INGREDIENTS ½ cup black tahini 1 cup pitted medjool dates 1 tablespoon coconut oil ½ cup buckwheat ½ cup desiccated coconut 2 teaspoons matcha powder 1 teaspoon vanilla INSTRUCTIONS Place all ingredients in a high-speed blender and mix until combined. Roll into balls and store in the fridge or freezer.   Thank […]

Karens top tips for remaining injury free

Running assessment Foam roller and spikey ball Strength training program Don’t run through pain of 5/10 or more Be aware of the signs of overtraining Monitor your training load – not just time or distance but speed and incline also If you are taking up running start with intervals of running and walking, less is […]

White Christmas Slice – Recipe of the month #balancediet

Ingredients: 1 cup shredded coconut 1 cup cashews, soaked overnight and drained 1/4 cup coconut milk (canned) 1/4 cup coconut oil 1/3 cup pistachios chopped 1/3 cup dried cranberries (unsweetened) 1 tbs. maple syrup or raw honey  1 tsp. vanilla extract  Method: Whiz the cashews, shredded coconut, coconut oil, coconut milk, vanilla and maple syrup […]

Recipe of the month: Chickpea, feta and almond salad #balancediet

Serves 4 Ingredients 1 x can chickpeas, drained and rinsed 1 x can cannelini beans, drained and rinsed 4 handfuls of rocket 1 zucchini, sliced into paper thin rounds 1 handful of parsley, finely chopped 2 shallots, finely sliced 1/3 cup fetta, crumbled 1/4 cup slivered almonds (toasted if time permits) 1 teaspoon chilli flakes […]

Hannah’s top Running Facts and Tips

Undergo a running screening with a qualified Physiotherapist-this includes strength and range of movement testing to identify factors that could lead to an injury or less-effective running technique if not addressed Have your technique analysed by video analysis by a suitably qualified health practitioner-to determine any technique changes that could improve load on tissues and […]

Top 3 tips for starting a running program

1.  Train in the best running shoes for your individual foot It can be overwhelming to determine which shoe best suits your needs, so we would suggest having them fitted at a specialist running shoe store Running shoes should be updated after approximately 600km See a Podiatrist if you would like specific advice on the […]

OVERNIGHT COCONUT OATS – recipe of the month #balancediet

Serves 1 Ingredients 2 tablespoons oats 1 tablespoon desiccated coconut 2 tablespoons buckwheat 1 tablespoon macadamia nuts 1⁄2 cup coconut milk 2 tablespoons coconut yoghurt Fresh berries/fruit Directions Combine the oats, coconut, buckwheat and macadamias in a small jar. Pour over the milk and leave to soak overnight in the fridge. In the morning top […]

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