Blog
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Recipe: Protein iced coffee
This protein iced coffee makes a great pre- or post-exercise drink with all the benefits of coffee and protein in one tasty beverage. As seen in the article Coffee and health, coffee may improve many aspects of health. When it comes to exercise, these potential benefits including metabolic, bone and neurological health. While a cup of coffee usually doesn’t contain enough caffeine to enhance athletic performance, it can certainly increase your alertness before a workout. It also has the potential to help with post-exercise muscle glycogen recovery. This recipe uses both milk and protein powder to achieve a great combination of protein content and taste. The protein will help counteract…
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Effect of caffeine on sleep and recovery
Caffeine is a well-recognised performance-enhancing substance, but the effect of caffeine on athlete sleep and recovery is less known. Coffee and caffeine Caffeine is the most prominent component of coffee and the reason why most people who drink coffee do so. Caffeine is not only present in coffee but coffee is likely the most popular caffeine-containing item among other foods (e.g. tea, chocolate) and supplements (e.g. pre-workout, gums, tablets). As a reminder, the actual amount of caffeine in a cup of coffee varies depending on many factors (learn more in Coffee and health. However, most standard coffee drinks will contain somewhere between 65 and 120mg of caffeine. Caffeine metabolism As…
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Coffee and health
Uncover the intricate relationship between coffee and health in our in-depth exploration of the brew’s impact on well-being. What is coffee? Depending on the person, coffee can be a necessity, a ritual, a social lubricant, or a crutch. Coffee can be a source of income for some and a budget drain for others. But what does the dictionary say? coffee (noun) 1a: a beverage made by percolation, infusion, or decoction from the roasted and ground seeds of a coffee plant b: any of several Old World tropical plants (genus Coffea and especially C. arabica and C. canephora) of the madder family that are widely cultivated in warm regions for their seeds…
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Recipe: Sweet potato, chickpea and haloumi bowl
Wondering how you can eat more vegetables? Try this gluten-free vegetarian sweet potato, chickpea and haloumi bowl for breakfast or brunch. If you are short on time, you can streamline this recipe using any or all of the suggestions below: This recipe is gluten-free and vegetarian. It can be made lactose-free by using a lactose-free cheese. It can be made vegan by omitting the eggs and the haloumi (or using a non-dairy cheese). If you are vegan, I recommend you use freshly squeezed lemon juice instead of (or in addition to) the pomegranate molasses or balsamic vinegar. This will enhance the absorption of the iron present in the baby spinach…
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5 ways to eat healthier
My top recommendation for people who want to improve their health is to cook most of their meals. However, this is just 1 of 5 ways to eat healthier. Keep in mind no one strategy works for everyone and there is no reason for you to marry to one strategy for the rest of your life. Circumstances change, and you should be able to change and adapt with them. As usual, my suggestion is to try different things and see what works for you at the present moment, and what may work for you under different circumstances. 5 ways to eat healthier 1. Cooking most of your meals This is…
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Will coffee dehydrate you?
Will coffee dehydrate you? If you are concerned about the detrimental effects of coffee on your hydration status, this article is for you. Definitions How much caffeine is in coffee? The amount of caffeine in coffee drinks is highly variable. For example, the following have been found to affect how much caffeine is in brewed coffee: species (i.e. Robusta vs Arabica), temperature of brewing water, coffee to water ratio, volume of coffee drink, origin of coffee beans and method of growing, among other factors (4). The table below shows some averages based on Australian data (5): However, actual values in your coffee can be all over the place. For example,…
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Recipe: Shortcut shakshuka
Shakshuka is one of the greatest gifts of Middle Eastern cuisine to the world. This shortcut shakshuka uses a couple of “cheat” ingredients to make it as quick as it possible without sacrificing taste. In case you don’t know, shakshuka is a breakfast dish of eggs cooked in a chunky tomato-based sauce. Common ingredients in the sauce, besides tomatoes, include onions and capsicum. There are also green shakshukas made, obviously, with green vegetables and herbs. These are often less saucy and more hash-like. Besides eggs, there are many other toppings or add-ins such as cheese, sausages, chickpeas, mushrooms, lentils, eggplant, fresh herbs, and a big etcetera. Shakshuka is usually eaten…
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5 ways to eat more protein
Many people struggle to eat enough protein, for example athletes and older adults. Below are 5 ways to eat more protein without necessarily adding volume or energy to your meals. 1. Choose higher protein versions of the same food These days you can find high protein yoghurt, milk, cereal, bread, wraps, pasta, etc. Hence, the easiest way of increasing your protein intake is to choose a higher protein version of the same foods you are already eating. On this topic, many people choose plant-based dairy food substitutes (e.g. milk, yoghurt) without realising that most contain less protein than the dairy-based option. 2. Increase the protein portion size This is the…
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Pros and cons of meal plans
Meal plans can be really useful for some people – if they follow them. However, they can also have some limitations. What are some pros and cons of meal plans? Pros A well-designed meal plan can provide the following benefits: Eliminate decision fatigue Some people find it difficult or tedious to plan what to cook. Following a meal plan will save the time and mental power you would normally spend making those decisions. Meet your nutritional requirements without doing calculations A meal plan that is customised to your individual requirements will help you meet your targets of total energy, protein, carbohydrates, vitamins, minerals, etc. Increase food variety Meal plans can…
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How to create an energy deficit
If you have a weight loss goal for health or athletic reasons, you might need to eat less. While eating smaller portions is an option, this post will show you how to create an energy deficit without sacrificing satiety and nutrition. How to create an energy deficit 1. Cook most of your food (or buy low energy pre-made meals) Foods from restaurants and takeaway shops are usually higher in energy than home-cooked meals because they rely on large amounts of energy-dense ingredients mainly for taste purposes. Many of these ingredients are cooking fats and oils, which are very energy dense. Cooking most of your food allows you to control how…
