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Delicious Breakfast Crumble

INGREDIENTS Stewed Fruit 1 kg apples, cut into small chunks (I love to use pink lady or golden delicious) Generous splash of water 1 tsp. vanilla extract 2 tsp. - 1 tbsp. ground cinnamon Crumble 1 cup rolled oats ½ cup desiccated or shredded coconut ½ cup almond meal ½ cup walnuts, roughly chopped ½ cup almonds, flaked almonds 1 tsp. ground cinnamon 1 tsp. vanilla extract 2 tablespoons organic maple syrup 3 – 4 tablespoons coconut oil or butter, melted Serves 8-10 portions METHOD Stewed Fruit Wash the apples and cut into wedges...

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Do you struggle with breakfast?

Many people struggle with breakfast and it's very easy to fall into the habit of consuming a processed cereal or piece of toast with a topping for breakfast; it's quick and easy. However by spending just 10 minutes more on your breakfast you can add a lot more variety to your dietary pattern which will benefit your overall health significantly due to the greater mix of macro and micro-nutrients that will be provided to your...

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The Importance of Hydration

When the weather cools down our water consumption can drop as low as the temperatures. To maintain good health, ensure water stays part of your everyday routine. Hydration Habits * Keep a bottle on your desk or in the car * Have a glass of water upon waking to re-hydrate the body * Add a squirt of lemon or lime juice to add a zesty change * Set a reminder on your phone * Swap caffeine and soft drinks for winter warming...

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Healthier Beef Stroganoff

Ingredients 4 tbsp. olive oil 600g sirloin steak, cut into thin strips salt and pepper 1 onion, finely chopped 2 garlic cloves, finely chopped or minced 300g swiss mushrooms, finely sliced ½ cup white wine 1 ½ cup natural beef stock 1 tbsp. cornflour 1 tbsp. Worcestershire sauce 2 tsp. Dijon mustard ¼ cup Greek yoghurt 3 cups baby spinach Parsley, roughly chopped (to serve) Serve with ½ - 1 cup cooked brown rice or...

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Hot Chocolate Smoothie Recipe

It's hard in the cooler months to consume cold smoothies so our Nutritionist Nereda Merrin has developed this delicious hot chocolate smoothie. Ingredients 2 cups spinach 6 medjool dates, pitted 2 tsp. vanilla extract 1 tsp. cinnamon powder 2 tbsp. cacao powder ½ cup oats 2 tsp. chia seeds 2 tsp. ground flaxseed (linseed) 2 ½ - 3 cups boiling water, depending on the smoothie consistency you like Serves 2 Method Blend all ingredients in high powdered blender,...

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Why Balance is important at every age

We often think that balance is something to focus on when we’re old, however maintaining good balance is crucial at all ages. Having good physical balance means we can stay in control of our movements and in turn build strength and agility. We know that strength and agility is important for our body to function at its best. Understanding where our body parts are in a 3-dimensional space comes down to having good Kinaesthetic awareness....

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7 of the best morning yoga poses

By taking just 10 minutes every morning you can set yourself up well for the day ahead. Releasing the fatigue, stiffness and tiredness you usually feel for a positive, energised start will have you enjoying less stress and better concentration throughout the day. You can use these 7 poses alone or as a starting point for a longer practice. (1)  Child's Pose: A gentle way to ease the body into movement each morning and also a fabulous stretch...

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Power of the Pose: Plank

PLANK POSE Love it or hate it, this pose is incredibly effective. Here are 4 good reasons why you should include Plank in your daily exercise regime. (1) Builds core strength safely Planks are an incredibly effective way to strengthen and tone the core muscle group of the erector spinae (straighten & rotate the back), rectus abdominis (six-pack muscles located between sternum and pubic bone) and transverse abdominus (corset muscles). For anyone with back pain or disc issues,...

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Mental Benefits of Yoga

We all hear about the fabulous physical benefits that we get from regular yoga, but how does yoga help our mind? 1. Calms the Nervous System: Yoga moves you from the sympathetic nervous system (flight or flight) to the parasympathetic nervous system (rest and digest). Deep breathing helps us to transition to a state of relaxation and thus reducing stress. 2. Builds self-trust and confidence: Yoga is all about non-judgement and through this we build trust in...

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The Power of the Pose: Down Dog

Downward Facing Dog (or Down Dog) is one of the most common yoga poses which has found its way into Pilates, Barre and general exercise classes.  But what is it actually doing for your body? Bone health: While it may not appear difficult, this pose actually requires considerable strength, particularly in the shoulders. Being recognised as weight-bearing exercise means improved bone health in the prevention of osteoporosis. Increased blood flow: As with all inversions (where heart is above head),...

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