Protein sources

I am writing a little nutrition presentation for the young dancers at the Edinburgh dance academy to give them a bit of in insight into keeping their bodies healthy. Although a lot of the session is on every day healthy eating, these girls are athletes, training for 8 hours a day and performing regularly. How […]

Hidden grain bites

You’ll never guess what’s in these……couscous! Along with some other goodies, these will really fill you up and keep you going. Great for using up excess easter eggs too! Chia seeds are rich in omegas and protein, filling you up for longer. Add an combination of fruits, nuts and seeds, whatever takes your fancy! Coconut […]

Top seeds

Seeds are a great way to boost your fibre, protein and good fats. Here’s a lowdown on the best ones: Chia: packed with protein, calcium and omega 3 and fibre. Prevents blood sugar spikes. Sunflower: rich in the essential polyunsaturated fat omega-6 and very high levels of vitamin E, an antioxidant. Also high in plant […]

Yolking around – the humble egg

A lot of people avoid eggs because of their “high cholesterol”. Today I am studying cholesterol homeostasis, the interaction between cholesterol made in the body and that taken in by the diet. Ingesting cholesterol, from egg yolks for example, leads to cholesterol entering the cells, which in turn suppresses cholesterol synthesis i.e. the body maintains […]

Protein supplements

I’ve been studying protein for the last couple of days and wanted to share what I have learned. Here are my top 10 things to know about protein supplementation: 1) the essential amino acids leucine, isoleucine and valine make up the BCAAs found in many protein supplements 2) leucine is the amino acid most used […]

Chickpeas

Like kidney beans, chickpeas are a great source of protein for vegetarians and everyone else really! They are also very rich in fibre. Insoluble fibre binds to and removes cholesterol and prevents constipation and digestive disorders. Soluble fibre also lowers cholesterol and helps to prevent heart disease and strokes. Chickpeas are very high in folate, […]

Kidney beans

Kidney beans are a superb source of good-quality protein, zinc and fibre and contain iron in abundance.  An average portion of kidney beans (60g) contains at least 1/4 of our daily iron requirement, which prevents anaemia and increases energy levels. Zinc helps to maintain a healthy immune system, maintains fertility and helps with macronutrient digestion. […]

Nuts about nutella

I may have put a little bit of nutella in my porridge this morning, just because it’s the weekend and because hazelnuts are the official nut of Oregon! If it is hazelnuts you are after, I wouldn’t recommend delving into a tub of nutella to get them, just buy them whole. They keep better than […]

Protein pancakes

For those who supplement with protein, these pancakes are fab! Recipe from the Optimum Nutrition recipe book. 1 banana 2 eggs 1/2 cup whey protein (I had banana flavoured) 1/2 cup milk 1 cup oats 1 tbsp flour (I used rice flour but any is fine) Blitz everything in a blender and cook in batches […]