Food and Activity Diaries – How useful are they?

Kona ironman nutrition

I ask all my clients and athletes to complete a food, training and well-being diary for me. Why? For many reasons and mostly the following:

Remember, my end goal is to help you eat a more balanced diet, richer in nutrition, focused on REAL foods, reduced in food choices devoid of nutrition, that meets your training requirements and assists the achievement of each training sessions goals while also bringing you naturally to optimal training and racing weight. A diet that enables an athlete to be fit and healthy, free from illness and less prone to injury while supporting intense training, strong competition performance and swifty recovery all the while embracing a healthy relationship to food and with your body….. all done with no need for extreme measure, extreme finance or extreme cooking skills!

So why do I ask you to complete a food and exercise diary?

  • I want to see what…

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This is a must read for sufferers of gastro problems.

Ravenstarshealingroom's Blog

*It’s only been recently discovered by Dr. Habba, that gallbladder problems could mimic the causes of IBS.  People who experience violent diarrhea immediately after or during a meal, (especially fatty foods) may be suffering from Habba Syndrome caused by an ‘irritable’ gallbladder.

Metaphysically, little annoyances, emotions or attitudes can irritate and create an imbalance in the gallbladder.  People affected most are those who don’t like changes, especially to their daily habits and those who are overly stressed by tests and exams.  You could say their great anxiety ‘wrenches’ their bowels.

The liver is the organ that produces bile salts when you eat (bile salts help to digest fat) but when the gallbladder’s upset it doesn’t process bile well, causing the body to work feverishly to dilute the bile by adding water in the intestinal tract – the reaction – violent trots.

Manic depressive people (bi-polar) could characterize this….another article to…

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Aqua-jogging, Kenyans, Carbs and why do they keep winning, Winning mind-set and Musings. Weeks tidbits, February 16th 2017

Kona ironman nutrition

Aqua jogging = new friends

It would seem that aqua jogging is the new social meetup (if you are in your 40s like me!) – I seem to be meeting the nicest of people now that I have my head above the water.

Here is more on aqua jogging and why it is good while you are rehabbing an injury like I am (ankle sprain from an accident)

7 of the Best Pool Running Workouts for Injured Runners


How to Run Like an Olympian in the Pool

Sport should be your passion, you should know your why, and training should elevate you


I met the coolest guy today; he was just finished his swim set and I guess I had been watching everyone so noticed that he looked like an athlete; LIKE A REAL ATHLETE. I won’t guess his age but a little bit older than me, and a fantastically…

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I’m sick and don’t have time!

How to deal with cold, flu or sinus congestion.

Well I finally managed to fall prey to a cold. My body and immune system have been strong and healthy for more than a year thanks to taking good care (insert GOOD food, APPROPRIATE training, sufficient SLEEP, POSITIVE mindset & NOT TAKING LIFE TOO SERIOUSLY).

But none of us are invincible and after a busy Christmas of family and fun, training, and working as a pharmacist as well as therapist, I guess things just caught up with me.

I don’t have time to be sick for long or for elaborate solutions; so I will give you a synopsis of what I am doing with a few additional tips.

It is vital to catch the infection at the first signs of symptoms. These are often sneezing, tickly/ sore throat, runny nose, feeling under the weather, headache, increased thirst, fatigue, shivers, aches and pains, and also inability to maintain high intensity training sessions with a perceived increased heart rate.

1. Day off training. One day off is better being the dumb hero who ends up ill for a week or more. When it comes to training the answer as to whether to train or not is it depends. It depends on your symptoms, it depends on their severity and location, it depends on the chosen activity, the intensity and also the location or weather conditions. Please seek advice from a therapist, your coach or someone who knows what they are talking about.


2. Stuff in my tea – right now bay leaf, chopped ginger, cloves, lemon and a dash of stevia. I am not an extremist, but if you are up to the challenge garlic and turmeric are super additions. Cayenne pepper is also helpful; it can be a tad on the hot side for sensitive stomachs but super for the cold symptoms!


3. Broth in my tummy – I am a big believer in the healing power of broth. Last night I made a big batch using the following ingredients: fresh root ginger, fresh chili, several cloves of garlic, onion, celery, sweet potato (carrot will also be a good option), red pepper, green cabbage, bone marrow bones (I chose to also add some stewing meat on the bone that contained marrow as i wanted to add protein to the broth) and filtered water.

I forgot to add turmeric and highly recommend this power herb anywhere that you can get it in! Other fresh and dried herbs and spices can be added where and when you wish; they all hold numerous healing properties.

Just because you are ill and need to take a day off from training does not mean that you must starve yourself to make up for your inactivity. The body needs both energy and nutrition to assist healing. Quality protein, mineral and vitamin rich foods, colourful plant foods rich in antioxidants, and anti-inflammatory rich herbs and spices being of prime importance. Also, it is best to assist your body with gently cooked, warm and easy to digest foods like stews, soups, broths and teas.

Follow your intuition; your body usually knows what it needs

4. Herbs to chase the virus away. I am fortunate that I have an herbal artillery in the clinic so I mixed up a blend of Echinacea angustifolia, Sambucus, Olive leaf, Thyme, Licorice, Schisandra and Vaccinium for myself. Not everyone will require this same mixture and most herbalists have their own tried and tested blends for coughs and colds.

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Lentil, Pea and Sweet Potato Curry

a great little recipe

NutritionConfidence Blog

Food blogger, Taryn Littleton, created this delicious curry for us.

We love the legume and sweet potato combo – both are sources of low glycemic index carbohydrates, rich in slowly digested starch and fibre, helping to control blood sugar levels.

Also, eating dry beans, peas and lentils at least 4 times a week can help prevent chronic diseases, including cardiovascular disease, diabetes, cancer and overweight, as well as improving gut health.

INGREDIENTS (serves 6)

  • 2 tbsp avocado oil
  • 2 onions, finely chopped
  • 2 cloves garlic, minced (crushed)
  • 2 carrots, finely chopped or grated
  • 2 tsp grated fresh ginger
  • 2 tsp ground coriander
  • 1 tsp ground cumin
  • 1 tsp ground tumeric
  • 1/2 tsp ground cinnamon
  • 1/2 tsp chili powder
  • 1 large sweet potato, peeled and cut into bite-size cubes
  • 1/2 cup red lentils
  • 5 tomatoes, chopped
  • 1 cup reduced fat coconut milk
  • 1 cup vegetable
  • 1 tsp garam masala
  • 1 pinch…

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