For decades, fat has been villainized in the realm of nutrition, associated with a myriad of health issues including heart disease, high cholesterol, and obesity. However, recent shifts in nutritional understanding have revealed a more nuanced perspective: not all fats are created equal. In fact, some fats are essential for optimal health and well-being. In this article, we delve into the often misunderstood and misrepresented macronutrient: fat.

When it comes to fitness and nutrition, carbohydrates often take centre stage. Our bodies rely on carbohydrates as a primary source of energy, especially during exercise. However, understanding the nuances of carbohydrate consumption is crucial for maximizing performance and aiding in recovery. In this guide, we'll delve into the importance of carbohydrate timing and intake based on individual needs and activity levels.

When it comes to achieving fitness goals, the role of nutrition is paramount. One aspect that often takes centre stage is the consumption of carbohydrates. Our bodies have a finite storage capacity for carbohydrates before excess glucose is converted to fat. This capacity is unique to each individual, influenced by factors such as body type, activity level, and insulin sensitivity. Understanding these factors is crucial in determining how much or how little carbohydrates should feature in our diets. In this blog post, we delve into the intricacies of carbohydrate consumption, addressing the questions of "how much?" and "when?" to optimize performance and recovery.

In the world of fitness and nutrition, the role of carbohydrates often takes centre stage. We've all heard about the importance of carbs as the body's preferred source of fuel. However, the intricate relationship between carbohydrate intake, individual needs, and physical activity is often overlooked. In this post, we will explore the nuances of carbohydrate consumption, considering factors such as individual differences, storage capacity, and the interplay with other macronutrients.

In the complex world of hormones and their impact on our health, insulin often takes center stage as the regulator of blood sugar levels. However, there's another hormone that plays a significant role in this delicate balance – cortisol, the stress hormone. In this blog post, we'll explore the fascinating relationship between cortisol and blood sugar levels, how chronic stress can disrupt this balance, and practical steps you can take to manage your blood sugar effectively.

In today's fast-paced world, health and body composition are vital aspects that many individuals strive to achieve. A key factor in maintaining a healthy body lies in the regulation of blood glucose levels, which directly correlates to the functioning of insulin in our bodies. In this blog post, we will delve into the intricate relationship between carbohydrates, insulin, and their impact on our health. Understanding this connection is essential for making informed decisions about our diet and lifestyle to prevent insulin resistance and associated health conditions, as well prevent weight gain and obesity.

When it comes to our diet and overall health, carbohydrates play a crucial role. One particular component of carbohydrates, glucose, is essential for our bodies as it serves as the primary fuel source and is especially important for the brain and central nervous system. Understanding the different types of carbohydrates and their impact on our bodies can greatly help us achieve our fitness goals and maintain optimal health.

Calories are the units of energy that our bodies utilize to carry out various functions. We burn or expend calories through physical activity and bodily processes, and consequently, we need to replenish this energy supply by consuming calories through food and beverages. It's a delicate balance that plays a crucial role in maintaining our health and achieving our weight goals.

Boundaries, Compassion, and Growth

Every month I like to reflect over the weeks and actively seek out the lessons to learn from my experiences. Every thing we experience, be it positive or negative, and most definitely the negative, can teach us something if we are open to growth and development. Sometimes we have to trawl through some raw emotion to get to those lightbulb moments, but it's worth it to come out the other side having a positive and healthier mindset. At the end of each month I sit and write out the thoughts, observations, and revelations about myself and the human condition, and hope you can take away something from them too.

Why we procrastinate, perfectionism, and small successes.

Every month I like to reflect over the weeks and actively seek out the lessons to learn from my experiences. Every thing we experience, be it positive or negative, and most definitely the negative, can teach us something if we are open to growth and development. Sometimes we have to trawl through some raw emotion to get to those lightbulb moments, but it's worth it to come out the other side having a positive and healthier mindset. At the end of each month I sit and write out the thoughts, observations, and revelations about myself and the human condition, and hope you can take away something from them too.

These delightful Paleo and Low Carb Coconut Panna Cotta are the perfect light desserts for the dairy and sugar free. Made with coconut milk, gelatin, and stevia, they’re a really simple pudding that can be made to look fancy, taste amazing, and still not be too heavy on the waistline. Read on to find out how to make these delectable coconut desserts.

Are you suffering from candida overgrowth? The anti-candida diet can significantly reduce your symptoms and rid your body of candida fungal infection. It is a low carb anti-inflammatory diet to heal the gut and nourish the body. Read on to learn about the what foods you should avoid and which foods you can eat on an anti-candida diet.

Our body language is a great indicator of how we are feeling. Small closed postures can indicate vulnerability, low energy, fear, and lack of confidence – negative feelings. Where open postures that take up space show strength, confidence, and power – positive feelings.

So if our body language can show how we may be feeling, we can reverse that mind-body connection and change how we feel by changing our body language.

Do you suffer from an irritable gut, chronic fatigue, frequent migraines, skin rashes, or recurring thrush? These seemingly unrelated symptoms could be an indication that you have an overgrowth of candida yeast in your gut. Read on to learn more about candida overgrowth and how to overcome it.

Do you struggle to drink enough water on a regular basis?

What better time to get into the habit of drinking the wet stuff than during a heat wave??

We often think that being thirsty is a sign of dehydration but in fact your body was crying out for water way before you felt that dry mouth sensation. Tiredness, hunger and headaches, are just a few of the many signs that your body could do with some more fluids.

Already having a well-established habit of drinking water on a regular basis, can make all the difference in coping in these times of heat waves.

Yes you read that right. And not only are these profiteroles free from gluten, dairy and sugar, I think they taste even better than the real thing. Try it out for yourself and read on to find out how to make these gorgeous guilt free Gluten, Dairy and Sugar Free Profiteroles.

​Are you on a ketogenic or low carb diet and don’t know how to satisfy your sweet tooth without reaching for the sugar?  Try these amazingly indulgent Almond Butter Cups.  They’re great little fat bombs that are completely sugar free, made with just almond butter, coconut oil, cocoa powder, and stevia, and so easy to make.  Read on to find out how to make these delicious fudgey treats.

On a keto/low carb diet and looking for a delicious sugar free sweet treat? These low carb Chocolate Coconut Bites are perfect little fat bombs to satisfy your sweet cravings and boost your healthy fat intake. Made with just 4 simple ingredients , they're so quick and easy to make - what are you waiting for? Read on to find out how to make these littles bites of chocolate coconut delight.

Keeping to your new year resolutions can always be a bit of challenge. Especially if it’s something that is very new to you, or something that is out of your regular routine of life and out of your comfort zone. We start the year with gusto, but as we dive deeper into the long dark month of January it can get harder to maintain. And before you know it, your new goal has fallen by the wayside, abandoned on the side of the road like an old Christmas tree.

So how do we stick to our new resolutions? Read on to find out some tips to help you stay on track, and how to make resolutions that you can actually stick to in the first place, giving you a much higher chance of success.

Can you fix flat or over pronating feet? This is a question I often get asked by clients, and my answer has changed over the years of my PT career as my knowledge and understanding has developed. I have consulted countless physios, osteos, and podiatrists to help me and the state of my feet (and subsequently the rest of my body) and it's fair to say that there is a lot of debate as to whether over pronation and flat feet can be fixed or even if they need to be fixed. In this blog I share what I have come to learn and understand about my own feet, explain what over pronation is, the difference between that and having flat feet, and discuss whether orthotics help or hinder. Read on to learn all about feet and whether you can correct over pronated or flat feet.