SERVES 4 | PREP TIME 15 MINS | COOK TIME 10 MINS | CARB COUNT (PER SERVE) 7 G INGREDIENTSFor the lemon chicken:500g chicken breasts, cut horizontally into 2 cmthick steaks (check pack weight or ask yourbutcher)1 clove of garlic, slicedZest of 1⁄2 a lemon1 tablespoon of extra virgin olive oil1⁄2 teaspoon of saltFor the […]

We are yet to grasp that how we support ourselves to ensure good health through our ongoing postpartum period, requires just as much preparation that we would invest during pregnancy and that the health of us as mothers during the first 40 days of postpartum can determine our wellbeing for the next 40 years of life.  […]

SERVES 4 | PREP TIME 15 MINUTES | COOK TIME 20 MINUTES INGREDIENTS1⁄2 pumpkin (about 1 kg)2 tsp curry powder1⁄2 cup chopped cashews1⁄2 cup natural yoghurt2 tbsp olive oil1 tsp salt2 cups roughly chopped leafy greens (babyspinach, baby kale, etc.)Freshly ground black pepper METHODPre-heat the oven to 200°C fan (220°C regular).Line an oven tray with […]

We're loving having more salads with these longer warmer days. This salad will also bring you extra brain power to help you make it to the end of year and holiday time 🙂 SERVES 4 | PREP TIME 20 MINUTES | COOK TIME 25 MINUTES INGREDIENTSFor the roast cauliflower:1 cauliflower1⁄2–1 red onion1 tbsp olive oil1⁄4 […]

Health Tip by Kirsten Rose With the change to daylight savings and hopefully better weather, many people will be feeling more motivated to get back into more regular exercise and healthier eating. But  this time of year also often brings additional commitments as the Christmas celebrations seem to start earlier and earlier. Here's a few […]

Having worked within high performance sport in the UK, the pressures on young, promising athletes to reach their full potential is immense.  That pressure comes from a variety of different sources, parents, peers, coaches, performance staff and the player themselves.  That pressure is a double edged sword.  On one hand it helps to drive the […]

Facing a cancer diagnosis is a life-altering experience that brings with it a multitude of physical and emotional challenges. As medical advancements continue to improve cancer treatment outcomes, the significance of integrating Physiotherapy rehabilitation into the care plan of cancer patients has gained substantial recognition and research backing.  Ideally it would be part of everyone’s […]

Serves 2, Prep; 10 mins plus 1 hour chill, Cook; 15 mins What you need: 2 salmon fillets (125g each) 100g quinoa, cooked 1 zucchini 1/2 tbsp. olive oil 1 garlic clove, crushed 70g sundried tomatoes, rinsed, chopped Salmon Marinade: 2 tbsp. tamari 1/2 tbsp. olive oil 1/2 tsp. paprika 1/2 tsp. hot paprika 1 […]

Incorporating strength/resistance training into our daily lives As we age, we naturally begin to experience some reduction in lean muscle mass, strength and function, a process known as sarcopenia. Strength training, also known as weight or resistance training  is highly beneficial to everyone because it helps build strength, stability, endurance, preserves bone density and builds […]

Lessons from working in high performance sport Having worked within high performance sport in the UK, the pressures on young, promising athletes to reach their full potential is immense and can lead to extra physical as well as emotional stress, especially where injury is concerned. I’ve seen it on many occasions where an injury occurs and […]