Rye and oat muffins

This is a great “store cupboard” recipe, packed with energy and certainly not a healthy muffin. It is something a little different though, using a nuttier grain, rye, as the base. Rye is closely related to barley and wheat, meaning that it contains gluten but in slightly fewer quantities than wheat. It is most often […]

Nutrition workshop, Scottish Swimming youth squad

Last weekend I jumped on the train to Aberdeen to deliver a sports nutrition workshop for the Scottish Swimming youth gold squad. 20 young swimmers from 14 clubs across the country attended the 2-day training camp at the Aberdeen sports village. The camp was centred around the upcoming competition at the Commonwealth Pool, Edinburgh in […]

Hitting your protein requirements

For the average (sedentary) person, hitting recommended daily protein intakes is relatively easy and requires little thought. Protein requirements for the average population are around 0.8g per kg body mass, achievable by some chicken in a sandwich at lunch and a meat-based evening meal. For those who train daily, have active jobs, or are looking […]

PhD here I come!

Exciting times! In October, I will be starting a research PhD on beetroot and health parameters in older adults at Northumbria University. I’ve been interested in beetroot for a while, as some of you may know from my ramblings on the topic (see here), so thought this was the perfect next step in my nutrition […]

Keeping afternoon energy levels up

We all know the feeling; that urge to reach for something sweet come 3pm when our energy levels are at a low. The mid-afternoon slump happens when our blood sugar dips after peaking at lunchtime and is a natural process in our day-to-day metabolism. But don’t panic that there is nothing that we can do […]

FAB research seminar, 25th June

Last week I went along to a seminar by FAB research: feeding better behaviour, learning and mood: the gut, brain and nutrition connection. Being a member of the Association for Nutrition allows me to attend seminars like this and they are usually ones that haven’t been on my radar. This means that I always end […]

Butternut squash

A great vegetable to know what to do with. The orange flesh is bursting with a carotene called beta-cryptoxanthin, which is linked to protection against lung cancer. Butternuts are also full of vitamins C and E, calcium, iron and magnesium, and, of course, full of fibre to keep the gut healthy. The same as with […]

Homemade sauerkraut

I wrote a blog post a little while ago about the benefits of sauerkraut. You can buy it in the supermarkets but it is often pasteurised and therefore loses a lot of its beneficial bacterial properties. I tried out a recipe for making sauerkraut at home and it was delicious…so here it is.. The recipe […]

All about anthropometry

Last week I attended a level 1 training course in anthropometry to become accredited with the International Society for the Advancement of Kinanthropometry, or ISAK to you and me. Anthropometry is “a simple reliable method for quantifying body size and proportions by measuring body length, width, circumference and skinfold thickness”. It can be used to […]

What’s the single biggest thing we can do for our health?

I got to venture into the Scottish Parliament this week, right up to the highest floors with spectacular views of Arthur’s Seat and Holyrood. I went to sit in at the Cross Party Group meeting on sport, heart disease and stroke. The keynote presentation was from Dr Andrew Murray, a Scottish ultra-distance runner and doctor […]