So called due to the featured rose petals which lend a mild fragrance and subtle chew. They will happily be made without these but certainly make and share with love
BaseIngredients:
1 cup hazelnut meal (almond meal works well too)
tbsp honey
1/4cup melted coconut oil
Next layer:
1/4 cup Date paste
which can be made by soaking 1/2 cup of dates in water (30 minutes does the trick) and blitzing them
Top:
120gish of high quality, dark chocolate
then garnish as you like: I used salt and rose petals but you may be moved to try seeds, nuts, dried fruit, cinnamon or granola for a bit of crunch
Method:
First get your kettle onto boil. Then, in a double boiler melt coconut oil and mix with other base ingredients. Once something a bit doughy and sticky has formed, press into a previously coconut oil rubbed cake tin. Keep your double boiler on the go to melt chocolate later.
Then scoop your date paste over and smooth down evenly.
Taking a clean bowl, break chocolate into small pieces and place over double boilers to melt, stir until a smooth consistency appears. Pour into cake tin and pop into the fridge to set (about 30 minutes-2 hours) depending how you like it
Macros:
The above makes 6 serves, the macros described are per serve:
The correct nutrition will see you through to better performance, recovery and results. Our body is a pretty incredible and sophisticated machine and a bit of strategy can go a long way.
How does a workout affect your body? During the workout – The rate of ATP turnover goes up (what your body uses for fuel). As the workout goes on your body will start to mine the stored energy (glycogen and other nutrients) from your muscles and liver as well as your bloodstream for other available nutrients. -Your heart rate goes up to meet the demands for oxygen enriched blood to reach tissues. – Hormones such as dopamine and adrenaline are released in greater supply. -If it is a particularly intense workout your body may enter into a sympathetic (fight or flight) state. This is your nervous system amping up giving you a burst of energy.
Immediately after the workout, you may feel a sense of depletion as: -Metabolic by-products build up, ATP turnover slows down, nutrients such as glycogen are in less supply from your liver and muscles. -Your central nervous system (the governing rule of your body) initiates a coordinated response with your muscles to lose intensity, to essentially calm down so the rebuild can begin. -Your immune system will be briefly depressed (before the workout ultimately boosts it for the better.) -Micro-damage to muscles and other tissues that includes the breakdown of protein has ensued. -Inflammatory hormones (a certain amount is good and necessary for recovery) are released to deal with the cellular damage.
Post Workout Nutrition Aims to: – Replenish glycogen -Decrease protein breakdown -Increase protein synthesis So that: – You can top up energy stores -Increase the size and/ or quality of your muscle -Repair any damage caused by the workout.
Post Workout for Muscle Gain and Maximising Performance
Protein: Protein in general is over hyped but when resistance training your needs are certainly increased as you are breaking down muscle and need those amino acids. You want a protein source with a good variety of amino acids but especially the amino acid leucine is best. Regardless of when you trained however, protein synthesis is maximised between 5am and 10am. As mentioned before, when you max out your protein intake your body will go through the unpleasant work of converting it into glucose (via gluconeogenesis) which will have negative affects on your energy levels and recovery. Further to this, if you are spending all your calories on protein you have fewer left for carbs and fats which as you have read play critical roles in your hormonal function, performance and recovery. Aim for 20-40g post workout but try to get most of your protein in the earlier hours of the day if muscle building is your goal
The role of fats: – Assisting the bodies anti-inflammatory response and repair processes by consuming high quality fats, rich in omega 3s and MCTs. Salmon and grass fed meats offer the highest levels of these, mackerel, coconut oil, walnuts, flaxseeds and walnuts make lesser but still great contributions. -For performance you don’t need much fat though you do need enough to sustain optimal testosterone production (females too) aim for at least 20% of your macro split to be geared towards fats.
Carbohydrates: Will replenish your muscle glycogen. Glycogen being the usable source of fuel that your body gets from breaking down carbohydrates. Glycogen saturation happens in a 24h window but is enhanced in the 90 minutes post workout. “Hard gainers” may especially find this helps in preventing their bodies metabolising their muscle if the workout is particularly long or intense. Carbs will also support insulin’s role of shuttling nutrients around they body to where they are most needed. The insulin response from carbohydrates will also work as a shut off valve to cortisol (stress hormone) to assist your bodies transition into a parasympathetic state (recovery mode.) 50% of your day’s total carbohydrates or at least 30g after your workout will do the trick.
Liquid carbs High intensity training bouts that last beyond 90 minutes could call for the ingestion of around 30g liquid carbohydrates during to improve performance and save muscle. Look for brands that offer a mixture of maltodextrin, glucose and dextrose
If You Are Training For Fat Loss
Strategy doesn’t matter as much as caloric deficit. What matters more is the quality and quantity of the nutrition. You still want to be getting adequate protein and carbs post workout as well as the above mentioned healthy, anti-inflammatory fats. Supporting muscle growth will improve metabolic markers and support weight loss so you still want to tick these boxes. Just be aware that essentially what matters more is a caloric deficit.
In saying that, there are still a couple useful strategies for leaning up… Including 20 mins of cardio after weight training to lean up. If you can tolerate them fasted workouts will encourage your body to tap into stored andipose(fat) tissue rather than more readily available nutrients from recently eaten meals.
Some go to macro-friendly snacks and smart swaps – Eggs (boiled or poached rather than fried or scrambled) – Mixing your protein shake with water rather than milk – Roasted pumpkin rather than rice or sweet potato – Protein porridge – Use your hand as a guide for portion control, eat slowly and mindfully.
If you would like your own customised meal plan, get in contact and let’s get started!
You felt triggered or disappointed by an email, text or remark
You felt stressed
You had just checked your phone
It was just “there”
It was late at night
And what to do instead….
Keep a journal, noting down things that disappoint or trigger you and unpacking why they did so to increase your resilience and to respond better as you learn more about yourself .
Embrace a routine rich self-care techniques to avoid becoming stressed (walks, calling friends, self massage, a breathing practice) and then fall back on these techniques when you recognise stress.
Didn’t get the likes you thought you would? Didn’t see that message pop up that you had hoped for? Or you received a stressful message? Pause, breath and carry on, one step at a time.
“it was there” is not a good reason. There is always something better you can have later. Keep food in the pantry or the fridge and recognise you have the ability to control yourself around food.
Night binge eating is far more common than our industry would like to recognise.
Why do we do it? We put pressure and expectations on ourselves to “eat better tomorrow”, “eat less tomorrow” or “burn it off tomorrow” Remember who is in control and rather than threatening to punish yourself with less food later, focus on the next meal you will get to enjoy.
We felt lonely or bored Loneliness sucks. You are completely validated in feeling sad when this hits and I encourage you to actively avoid this. Put effort into your friendships, schedule calls with friends or family and remember there are lines you can call and programs that can support you.
We have far less control at the end of the day compared to the start, its been a day full of decision making and we are starting to feel over it. So be prepared for this. Put the snacks where they are not so easy to reach. Have a cup of tea at the ready and practice a routine of hot shower, self massage, and winding down until it feels more natural than opening the fridge door.
Changing your mindset around food is the single most powerful thing you can do for longevity, improving your energy levels, sleep, focus and getting the results that you want.
Be kind to yourself and remember you are not alone with feeling out of control when it comes to food. But realise that there is a future you who has healed their relationship to food and is thriving!
For more on self care and help developing a destress routine: @saeyondhealth
We love a good smelling kitchen, we love a kitchen that is transfused with spicy tomato, smokey red pepper pesto and sweet roasted pumpkin.
This is a classic that delivers to the senses. Dip your toast in the gooey goodness, get messy and enjoy.
BaseIngredients:
4 eggs
1 tin of tomato
1 tbsp ras el hanut spice
dukkuh
salt and pepper
additional toppings as you like V
Toppings:
Tahini dip
dukkuh (middle easter spice)
roasted red pepper pesto
Method:
Slice 1/4 pumpkin into thin pieces and slice capsicum, ridding it of its seeds and top. Arrange in air fryer or oven roasting dish. Sprinkle a tsp of salt, pepper and middle easter spice mix (dukkuh) generously over the sliced vegetables. If roasting in an oven you may need a tsp of olive oil. Not necessary in an air fryer. Roast for 20 minutes.
See separate recipe for Roasted Red Pepper Pesto below.
Empty a tin of tomatoes into a pot on medium-high heat and add a teaspoon of ras el hanut spice, cover with lid and let it simmer until bubbling.
Crack four eggs into the tomato mixture once it is pipping hot and cover with lid.
While the eggs are cooking, get your bread toasting ( I choose paleo, for many reasons, it is a better alternative to conventional or most other gluten free kinds.)
Arrange roasted pumpkin into a bowl.
Once eggs have been cooking in tomato mixture and have hardened to your liking (3-4 minutes for a gooey centre, longer if you prefer firmer eggs) spoon out the tomato mixture into bowls and carefully scoop eggs into the bowl.
Top with red pepper pesto, tahini dip (optional) salt and pepper to your tasting and more dukkuh spice.
BaseIngredients:
2 cups roasted red peppers
1/4 cup tahini
1 tbsp cashews
juice of one lemon
1/2 tbsp smoked paprika
salt and pepper to taste
1 tsp thyme
1 tsp oregano
1 tsp cumin seed ground
Blitz in a blender until all is velvety smooth
Macros:
The above with red pepper pesto makes 2 serves, the macros described are per serve and without toast or tahini dip:
Each: 301cal 18gP 13gF 28gC
Please note that the tsp of olive oil delivers another 25 calories per serve and 5g of fat, check the nutritional information on your bread and make choices that serve your goals.
I would call it 10 minutes max of traversing your local market to find all ingredients needed. Of course you’d want to take longer than that, the fishmonger might have tails to share.
Ingredients:
2 salmon fillets (200g uncooked)
1 avocado
1 cucumber
sumac
dill
salt and pepper to taste
top with lemon slices and parsley if you wish
Method:
Season salmon fillets to your liking with salt and pepper, sprinkling a pinch of sumac and smattering of dill atop too. Place in the oven at 200C (390*F) for 18 minutes or an air fryer at 200C 11 minutes.
While that is baking, slice cucumber into thin discs and peel and slice avocado into chunks, alay on each plate and dust with salt, pepper, more dill, sumac and arrange sliced lemon and parsley as an optional garnish
Once salmon is baked, place next to it and enjoy this easy meal, perfect for those autumn eves or temperate Sunday mornings
Macros:
The above makes 2 serves, the macros described are per serve:
Each: 495cal 39gP 36gF 4gC To save 100 calories, use 1/4 avocado instead of 1/2 and leave the salmon skin off
A saline slipperiness rubs into your fingers, a mild saltiness on your tongue, a gentle seasoning to your food.
Saltbush is excellent and dried saltbush can have many uses. Brewed in a tea, a garnish on salads as well as desserts, mixed with other spices and used as a meat or vegetable rub.
Here I have used it to complement the seaweed and add a satisfying chew factor to creamy, dreamy, scrambled eggs.
Ingredients:
3 eggs
1/4 avocado
a cup of tomatoes
a handful of asparagus spears
2 sheets of dried seaweed
garlic flakes
grass fed butter
generous pinch of dried saltbush
Salt and pepper to taste
Method:
Slice tomatoes as rustically or as precisely as you wish, as with your quarter of avocado.
Crack three eggs into a cup and whisk 30s seconds or less. Tear your two sheets of seaweed and add them to the egg mixture with a pinch of pepper (adding the salt only at the very last minute so as not to deflate the eggs.
Heat a non stick pan to a med-high heat and add add your asparagus. Asparagus should be cut in half and you may want to rid them of the woody end bits. Season with salt and pepper and cover the pan.
After 2-3 minutes in the covered pan, toss the asparagus and add the garlic flakes, cover and cook a further two minutes. Heat a second pan to a medium-high heat and allow a table spoon of your grass fed butter to melt within.
Rescue your now softened (and slightly charred) asparagus from your pan and place on a plate next to chopped tomatoes and avocado.
Pour egg mixture into the bubbling butter in the seconds pan, folding until cooked to your liking (well cooked would take 5 minutes) add a pinch of salt at the salt minute.
Tip pan’s contents onto the plate and top with saltbush and any bit of garlic flake left from the asparagus pan. Season with more salt and pepper to your own taste and enjoy.
Macros:
The above makes a single serve, the macros described are per serve:
Each: 419cal 19gP 35gF 7gC
Note, you can save 100Kcal by cooking without butter.
…Is super fun and motivating when you first do it, when you are caught in that intoxicating New Year’s rush, new love or new ambition.
Often, after a while it can become a bit of a grind and you can forget why you started. So find your why. Find that most salient reason that you are doing it for. Remember too that picking a goal is like picking a partner. Pick one that excites, motivates and inspires you, something you feel deserves your time and effort.
Write it down, share with a close loved one and repeat the affirmation, come back to it as often as you need to. Goals amount to a long game, your end game so choose sustainable over unendurable.
Break It Down
Outcome Example: “I want to get stronger” This is what you want to acheive
Performance Example: back squatting your body weight Something specific that is indicative of what you are achieving.
Process Example:Strength training 3 days a week 45minutes/session with balance and attention to leg specific exercises. These are the details, the day to day & month-month of how you will get to where you want to be.
Helpful Tips
Determine if your goals are worth it: example; Getting up 10 minutes early to meditate or do some core exercises vs joining a specialised handstand gym that may add a 40 minute commute to your workout. The goal should ultimately give more than the process takes.
Recognise the potential barriers: and then jump on these early. You know you lack motivation at the end of the day? Plan your workouts for the morning. Do you know you get snack attack cravings around 8pmish? Plan ahead self massage, a cup of tea or a healthy dessert option ahead of time.
Self Reflect: by regularly checking in with yourself and how you are tracking you can head start potential improvements to your process to help your self stay on track. How did that workout make you feel? Do you find you have enough energy throughout the day if you are in a calorific deficit?
“It’s the repetition of affirmations that leads to belief. And once that belief becomes a deep conviction, things begin to happen.”
Take joy in time with loved ones. 100% that is what life’s about. Not your lifts, not your body fat %
Try new foods you don’t usually get to eat. With an open mind and freedom of guilt.
Set boundaries with your work commitments. The work will be there when you get back.
You don’t have to stick to your meals and workout plans. It’s what you do 80% of the time that counts, don’t let your fitness goals take you out of the moment.
You don’t have to get drunk at every event. Social connections can and should thrive without alcohol
You don’t have to stuff your face and overload your digestive system. There will be other occasions, other treats, it’s not your last meal and grandma won’t get that offended.
How will I get all my work outs in? Will I even be able to find a good gym, should I try pick up some more bands?
How will I stick to my macro split?
How will I track my calories?
How will I look when I come back?
I wish I hadn’t worried so much about these things when I use to plan holidays. I wish I had been able to free my mind a bit more and let go.
You can be disciplined and goal oriented without fearing a change of scene or routine. Sometimes a sense of control can give us comfort when we plan the future but often times only leads to more stress in the moment if we can’t control something.
Control is like a defence mechanism, a tool, don’t judge yourself for it, observe it as though you were listening to a friend talk about it and invest the time in discovering more about yourself through the realisation. If these thoughts cloud over being present and enjoying the experiences then the benefits of exercise and eating right in that they improve your quality of life are being over run by fear and obsession.
Time offers powerful perspective. Look back at your past holidays and think about the most important things you enjoyed. Time with friends, meeting new people, going on new trails/hikes and being immersed in the atmosphere at your favourite restaurant.
Recognise that the connections and experiences were more important than finding a gym or tracking the calories on menu items. It can feel hard to let go but the health of your mind depends on being able to adapt to your circumstance in a healthy and balanced manner as well as being able to enjoy the present. Be in the moment, sharing it with others or in your own peace.
Now, when planning a holiday I am far more concerned about
Who will look after my plants.
If the local bottle shop will stock my host’s favourite wines.
If my favourite pie shop will be open.
I am confident that I will not loose habits I have established when I am out of my normal routine because I love these habits. Going to gym and eating well are not things I force myself to do, I have fallen in love with these things so I resettle myself back in. I miss them after the break.
I don’t over do it on alcohol and highly processed foods because I don’t want to harm my body but I don’t stress about tracking either and if I come back less lean it won’t bother me so long as I’m still in a healthy range and took opportunities to move while I was on holiday.
I feel grateful for the change of pace, time with friends and getting to eat new foods.
Free yourself from the guilt and judgment that come with keeping too close an eye on your calories and training. Treat yourself as you would your best friend or own child, with love and compassion, wanting the best, whilst appreciating the need for balance and connection with loved ones.
Facilitate recovery for absolute strength and power lifts.
Are good for performance in that moment.
Shorter rest times (10-120 seconds)
Increase metabolic demand/ strain for fat mobilisation & muscle growth.
Boost testosterone and human growth hormone release.
What extended rest periods do:
Allows the removal of waste products and lactate diminishing the metabolic stimulus. Metabolic stimulus/ strain and that lactate release is what will drive anabolic testosterone release, improving muscle response and adaptation That burn, that lactate… that’s a good thing if you want to grow your muscle tissue or burn fat. Big rests, less lactate.
Other factors to consider when determining rest times are:
If you’re a “hard gainer”
If you are seeking a progression that allows your joints to catch up to your muscle to avoid injury.
Your training age and strength
Your age
Your hormonal status
Your goal
External factors (how you need to perform for your sport the next day etc.)
SaeYond Health 