Normal bone is made up of a mixture of calcium, magnesium and other minerals.
It also contains collagen, a protein that forms the physical framework of bone. Throughout life, bone is constantly being broken down and renewed.
By 17 years of age, 90% of bone growth is complete. This means that childhood and the teenage years are the most important time for bone to be made. From our 30s onwards, more bone is broken down than made, resulting in a gradual decrease in bone strength as we age.
Hormones such as oestrogen play a role in maintaining bone strength. When women go through menopause, there is a significant fall in oestrogen, resulting in rapid bone loss in the years immediately after menopause. This rate of loss slows 4-8 years after menopause.
When bones lose minerals such as calcium more quickly than the body can replace them, this leads to a loss of bone thickness (also called bone mass or density). With osteoporosis, bones become...
Ergonomics for working from home
Ergonomics is the science of designing and arranging people’s working environments to ensure efficiency and safety.
Now, more than ever, many of us are working from home. Use this diagram to check your home workstation ticks all the right boxes, to help you avoid any work-related aches, pains or strains.
I love this recipe because it is absolutely delicious and easy to cook. It's a matter of throwing the ingredients into a slow cooker and walking away. I had to share this recipe because I have been using it for food prep every day for about 4 weeks straight without being bored and that goes for my partner too!
I cook seasonal veggies as a meal filler and to add more nutrients into my lunch. I cook rice for my partner who is fussy with vegetables. You can make it suit your own individual needs/preferences by switching up your sides.
Makes about 6 serves.
8 small Chicken Thighs, deboned
6 Tbsp. Salsa
1/4 cup GF Soy Sauce or Tamari
1 Tbsp. Fish Sauce
2 Tbsp. Rice Vinegar
1 tsp. Onion Powder
1 tsp. Garlic Powder
2 tsp. Ginger Powder
2 Tbsp. Chili Garlic Paste
1/4 cup PB2 or Peanut Butter
Juice 1 Lime
1/2 cup Cilantro, chopped
1/4 cup Coconut Oil
1. Place chicken thighs in the bottom of the slow cooker.
2. In a bowl, mix...
Everywhere you look someone is feeding you conflicting advice- so let’s back it up with some hard facts and common questions.
What is protein powder?
Protein Powder is probably the most popular nutritional supplement.
There are many different types of protein powder, including dairy-based and plant-based powders.
Do you NEED protein?
Yes, protein is an essential macronutrient that helps build muscle and repair tissue.
Do you NEED protein powder?
Does it help with body composition?
Yes/No- kind of...
Let me explain.. hitting your daily protein requirements will mean muscle growth equalling the body composition changes you want!
How much protein do we need?
Research shows that athletes with an intense training regimen may benefit from having about twice the daily recommended intake of protein, ranging from 1.4 to 2.0 g per kg of body weight.
Why do we use protein powder?
When tracking your macros, you may notice that you still have left over...
Is your idea of workout one that could be called an extreme sport, aimed at raising your heart rate? Do you only consider your exercise ‘done’ for the day if the activity tracker on your smartwatch reaches a certain number? Do you think that to have exercised sufficiently, you need to be soaked with sweat and ready to collapse with fatigue?
There are so many ways of moving so what way is better suited for you?!
This soup is a mixture between dhal and chicken & corn soup with an exotic twist. It is simply fresh, delicious and very nutritious!
Legumes are a wonderful source of fibre and high in protein and coconut cream is rich in dietary fats. This will keep you full and satisfied between your meals.
This recipe is perfect for food prep or to serve your entire family! You will need a big pot or wok to make this recipe. I personally make this as a food prep option for me and my partner to have as lunch throughout the week. It would be kept refrigerated for 3 days. However if its just for you soup is a great frozen meal, just remember to leave a little extra room at the top as it will expand when frozen.
I hope you enjoy this as much as I do!
A little bit of sugar here and there is not worth worrying about or harshly judging yourself for consuming however.. Sugar is sneaky and sometimes when we think are making nourishing options because marketing can fool us!
I believe a little education can go a long way so here is a list of other names for SUGAR that may be disguised as a “healthy” option - but it is just sugar!
I started drinking Kombucha early in my health and fitness journey - bottled & store bought as a wholesome alternative to sodas or juices. Even through this drink has been around for thousands of years the market has recently exploded and there are thousands of brands and flavours to enjoy and they are great - I still drink them often.
Now I know all the amazing health benefits of kombucha (probiotics)! I like to make my own as whenever you make something yourself, you tend to get a higher quality product and more value for money. I enjoy the home made stuff a little more as it has a stronger taste and not so diluted like the store stuff and it is fun to experiment flavours with.
These muffins are a great addition to any lunch box or a nice treat for your loved ones to enjoy! I often make these as snacks for my partner, then I eat a couple through the week. This way I can justify making a whole batch. Just like anything these are to be enjoyed in moderation.
Makes 10 medium sized muffins.
l. Preheat oven to 160° C fan forced and line muffin tins with muffin cups.
2. Add the mashed bananas, butter, egg and vanilla into a bowl and mix until
3. Fold in the baking powder, salt, sugar, cinnamon, and sifted flour.
4. Pour in coconut milk and mix well until combined - if the mixture appears...