Carbs, Protein and Fats = ESSENTIAL

Life is all about Balance!

Let’s talk about Protein, carbs and Fats!



Protein is essential for the growth of muscle, hair, skin and bones. Whilst carbs provide your body with energy to fuel your brain and muscles. Fat is also incredibly important for insulation, brain health and the production of hormones. When protein, carbohydrates and fats work together they keep your body healthy and functioning. The carbs you eat give you energy while the protein builds muscles. Fats and proteins are essential in order to stabilize the blood sugar levels in your body and are best eaten together! To put it simply without carbs your body would not have the energy  it needs to workout and train  hard and without protein and fats you would not be able to build muscle or grow skin and hair and regulate your hormones and mood as effectvely. Demonstrating that these elements are equally essential for your diet!

This doesn’t mean you can go out and order a crispy chicken burger to ensure you include this essential relationship is in your diet. Instead you need to choose with care and be smart about it! The best protein choices are lean meats, eggs and tofu. The best carbs are whole grains, fruits and vegetables which offer more health benefits that refined grains! The best fats are monounsaturated olive oil and avocado as well as almond butter!!! Coconut oil has been shown to have a myriad of other health benefits also.

Some examples of nutritious protein and carb combinations that you can include in your daily diet include brown rice and broccoli with legumes, tofu or grilled chicken, grilled salmon with steamed asparagus and quinoa, low-fat cottage cheese with fruit or oatmeal and nuts! These food combos will take longer for your body to absorb therefore there will be a slower release into your body and a steadier energy source to keep you going!

Source: Muscle & Fit

Source: Muscle & Fit


Tangy Mango Salsa salad published in Whole Life Challenge magazine!

This salad is perfect for warm Spring or Summer evenings and can easily be paired with chicken or salmon.

This salad is perfect for warm Spring or Summer evenings and can easily be paired with chicken or salmon.

For those of us in the Northern Hemisphere, spring is officially here. Things are warming up and we get to enjoy delicious summer fruits and lighter meals again. Here is a recipe that incorporates my favorite summer fruit – mangoes – in a light, refreshing, and healthy salsa. This fruity salad is ideal for a warm spring or summer lunch and also works as a dinner when paired with grilled chicken or a piece of pan-seared salmon.

Click on the link to veiw the recipe published in Whole Life Challenge magazine.

Canned salmon, high in protein, calcium and omega 3.

Here is a very simple recipe that does not require cooking and fulfills all your protein needs with about 30 grams of protein per serve. Canned salmon  with the bones is one of the most calcium-rich, non-dairy foods. One serving contains about 200 ml of calcium which is two thirds as much calcium as a cup of milk. The recommended intake of calcium for adults is 1000 ml and 1300 ml for pregnant or breastfeeding mums. 

Canned salmon is also high in Omega 3 fatty acids which is important for our skin, heart, brain and reducing inflammation in our body, So it is a win win all round. It goes well with some chopped carrots  or crackers. 

Canned Salmon with Yogurt and Sweet Chilli Sauce (serves 1 )

- 2/3 cup of canned salmon
- 1 tbsp unsweetened low fat yogurt.
- 1 tbsp sweet chilli sauce
- 1 chopped green onion (spring onion)
Drain canned salmon, add remaining ingredients and mix thoroughly.