Post-workout | Green Juice

– Experts now know it is important to take in post workout nutrition to enhance recovery and future performance.

Let’s keep it simple…..

This post-workout green juice is fabulous for replenishing energy stores and rebuilding tissues because of the carbohydrate (natural sugars) from the apple and the protein of the hemp powder.

The wheatgrass is an added bonus as it has been shown to increase hemoglobin levels which in turn allows for greater transport of oxygen around our bodies. This can enhance performance when being active.

The spinach is a nice addition to increase our daily intake of vegetables!  We can all use a little more veg in our lives!!!


Naturya – Organic Hemp Protein Powder

Increases Energy ,Vitality and Well Being

Our hemp protein powder contains 50% protein and is 100% natural with no additives or sweeteners , preservatives or agents

Certified Organic, Vegan, Vegetarian and Gluten-free

Packaged in a resealable pouch for flawless freshness

Gluten and lactose free, has a perfect 3:1 ratio of Omega 6 and 3

Great post-workout to help with recovery


Press on the photo (left) to order yours through Amazon today.

Quick Spinach & mackeral salad

– Want a quick, yummy real food lunch?  Try this “throw it in your bowl” option.
Use spinach, smoked mackeral, olive oil, beetroot & leftover steamed peas & brocolli.


Muesli Recipe

Homemade healthy muesli is easy to make and versatile to fit your tastes.

Years ago I used to make a very sugary homemade granola.  Now I stay away from refined sugar personally, as it does not serve my body well.

It’s so easy to make homemade healthy muesli.

Here is my recipe for you.  Feel free to tweak it as you see fit.

Homemade healthy granola (640x480)



4 tbsp good quality honey
4 tbsp coconut oil
4 cups oats (the real kind, not quick!)

Amounts to your taste:

Natural (not roasted) – Almonds, pistachios, sunflower seeds, cranberries, cashews, coconut flakes


Melt the coconut oil in a bowl and then add the honey and mix.

In an oven proof pan pour oats, then mix in the coconut oil and honey mixture so all oats are covered.

Bake in an oven at 180C/350F for 45 minutes. Mixing about 3-4 times.

Once cooled add in the nuts, seeds and berries. You can choose to add other dried fruits although I do recommend having more of the nuts/seeds in ratio to dried fruit.  This keeps protein in higher proportion to the sugars of the fruit.

Serve with natural yogurt, milk, rice milk or whatever texture or type of wet goods you prefer to use.


HS-watermark logo

For your dried goods in the UK order online from

They will deliver to your door.

Banana Chocolate Loaf

Like most people I love chocolate, and from my teenage years I have loved baking!  So now, as I am trying to stay as sugar free as possible (did I mention I am a recovering sugar addict?),  I am always experimenting with the most natural ways of baking with our health in mind.

Recently I posted a photo of a banana chocolate loaf I made onto instagram and was asked for the recipe. Find it below….


Banana Chocolate Loaf



4 ripe bananas
30 (165g) raspberries (roughly chopped)
2 eggs
2 Tbsp honey (manuka if possible)
4 Tbsp maple syrup
6 Tbsp melted Coconut Oil

1 tsp vanilla

2 cups gluten free flour (Dove is great)
2 tsp baking powder
pinch of salt (Pink Himalayan Salt if possible)

1/2 cup good quality cocoa
handful of chopped pecans

Banana, Chocolate loaf mix

Vanilla, cocoa, raspberries Bananas, eggsBanana, Chocolate loaf batter Raspberries Pecans










Preheat oven to 180C.

Mash bananas in a bowl, then add eggs, honey, maple syrup, vanilla, coconut oil and mix. Drop in chopped raspberries, flour, baking powder, salt and pecans. Mix with a wooden spoon or similar by hand. Be sure to mix only until all ingredients are combined. Your batter should look quite wet. Gluten free flour makes recipes a bit more dry so if batter looks dry add in a few more tablespoons of melted coconut oil.

Use two loaf tins for baking.  Line with a small amount of coconut oil.  Bake for 45 minutes.  Check loaves at 45 minutes with a knife to see if fully baked.  If knife has wet cake on it bake for 10 more minutes.


Healthy eating tips:

Manuka honey and pure maple syrup have healthy properties but do remember they are still forms of sugar that create the same reaction in the body of raising blood sugar levels and causing insulin to be released in order to clear that blood sugar.

In order to have less of a blood sugar spike adding protein to a meal or dish is helpful.  I have added the pecans for some protein. You could also serve the loaf with a few slices of cheese or with some natural yogurt to bring down the glyceamic index.  Everything in moderation as they say!

Banana Chocolate loaf - cut

DIY Sports Drink

Drinking an appropriate drink other than water while you are exercising is very important. Water will keep you hydrated but having a sports drink which provides you with ideal nutrient composition is key. Here are the reasons why you want a solid sports drink:

  • to increase nutrient delivery to muscles & spare muscle glycogen & protein
  • limit immune suppression
  • minimise muscle damage
  • set the nutritional stage for a faster recovery following your workout

If you haven’t planned ahead and are desperate for a sports drink then commercial pre-made should be your last resort.  If however you take some time to get ready for your workout you can make the following easy DIY Sports Drink.  It’s simple and fast to prepare!

  • Mix 500ml of good quality grape juice with 500ml of water.
  • If your workout is longer than an hour then add a pinch of good quality sea salt.

Yes, that is it folks! So easy it hurts and overall should be cheaper than picking up sports drinks from the local shop or gym fridge.

You will probably want to pick up a container to keep your DIY drink in here is a link for you to purchase online.

Written by Charlene Hutsebaut with excerpts from Ian Craig’s Competitive Athlete Course.

ian headshot

Ian has more than 20 years’ experience as a competitive Middle Distance runner and is now a recreational triathlete. He studied Exercise Physiology to MSc level in America, before qualifying as a Strength and Conditioning Specialist and spending several years as a Personal Trainer and Coach. Now a Nutritional Therapist, he integrates the two, often disparate, fields of Sports Nutrition and Nutritional Therapy in an applied way so that both health and performance of athletes are considered. He leads and lectures on the Competitive Athlete post-grad programme at CNELM (The Centre for Nutrition Education and Lifestyle Management) during his annual trips to the UK. Now based in South Africa, Ian lectures at Stellenbosch university, runs nutrition clinics and workshops and coaches runners and triathletes. Ian has nutrition and coaching practices in both London and South Africa.

Homemade mayo recipe

Here is recipe for home made mayo from my Belgian father’s family.

“This is an old family recipe from my Dad’s Belgian roots.  These aren’t exact quantities as you need to feel your way but it is a straight forward way to make healthy homemade mayo.


Ingredients & method:

  • 2 egg yolks room temperature & 1 tsp of Dijon mustard (place in a bowl for mixing).
  • Add a pinch of salt & pepper.
  • Start mixing at high speed with a hand mixer
  • Drip in a few drops of either good quality canola or olive oil. The former tends to make a bit thicker but go with your preference.
  • At intervals keep dripping in drops of the oil until you see the mixture start to thicken up. At this point you can add more of the oil each time.
  • Keep adding oil at the intervals until you have an amount of mayo you would like.  I usually end up with about a cup or more.
  • Right at the end pour in a splash (about 2 tbsp) of white vinegar. This gives you a little edge of taste.

Enjoy this with fish or other meats, crudités or on a salad. The French Canadians would have this with their home made French fries.”



Healthy protein powder

Over the weekend I met a lovely couple who asked me about protein powders. They obviously take their health seriously as they love to workout and eat good food. However, when I asked them what types of protein powder they were already using they mentioned chocolate, strawberry….they shopped around for best prices.

I am all for getting a deal but when it comes to certain products we eat I am a firm believer of choosing clean items free from additives, colourings and fake sugars. Many protein powders have all of these when they really don’t need to. If you look carefully you can find powders without any of these. They have no taste and actually this is a bonus because you can then add things to your smoothies or homemade sports drinks which have natural tastes such as berries, avocados, natural yogurt, bananas, almond milk, fresh juices (grape is great!) and cherry active. These real foods will enhance your recovery and therefore your performance.

Staying away from man made additives and fake sugars is very important for your overall health and fitness achievements whatever they may be.

Top Sports Nutritional Therapist Ian Craig, editor of Functional Sports Nutrition and Total Sports Performance magazines and creator of the Functional Sports Nutrition Academy course recommends the following source in the UK for proteins. Other companies sell powders of course just remember to choose the plain/unflavoured versions.

I also recommend hemp powder by Naturya for recovery drinks.

Hemp powder - Naturya