Magnesium and other minerals are critical for the body to physically relax, quite in particular the muscles. When the body is stressed and producing adrenaline, each unit of adrenaline that is made utilises extra magnesium. This can lead to the muscles not having enough enough for sufficient relaxation. 

Magnesium is quite easy to find in women's multi-vitamin capsules, found predominantly in green leafy vegetables, nuts and seeds. Some people's sleep and energy improve by taking a magnesium supplement.


Iron plays such a huge role for energy, adequate iron levels are critical for excellent thyroid function and therefore energy, but iron alone also impacts on energy levels, predominantly via it's role in oxygen transportation. 

Iron deficiency anaemia can be caused by;

  • Inadequate dietary intake of iron 
  • poor absorption of iron
  • loss of iron due to bleeding (menstruation or blood loss from the gut).

Heavy menstrual blood loss is a common cause, as are increased demands for iron during pregnancy. In pregnant women, iron stores have to serve the increased blood volume of the mother, as well as the needs of the growing baby. 


Antioxidants are what the body uses to defend itself from damage by free radicals. 

Antioxidant rich foods are; coloured fruit & vegetables, green tea and raw chocolate (cacao), and blueberries just to name a few.

B Vitamins

The three most essential B vitamins are; Thiamin(B1), Riboflavin(B2) and Niacin(B3). Without these, you could be left feeling slow and sluggish as they convert food into adenosine triphosphate (ATP).

Thiamin rich foods include lentils, nuts, seeds, tuna and pork.

Riboflavin is found in leafy green vegetables, tomatoes, almonds and eggs. 

Niacin is found in the highest concentrations in animal protein such as beef, pork, chicken and fish. Also found in beans. 


Fats from wholefood sources; avocados, nuts, seeds, oily fish and pasture-fed animals. These provide us with energy, they also provide our body with essential fatty acids that our bodies cannot make and can only obtain via our daily dietary intakes. Fatty acids have the crucial role of maintaining the health of our vital organs, as well as the aid of digesting vitamins; A,D,E and K which help mediate inflammation. They also help restoration and recovery of joints during periods of recovery or injuries. 


Protein supplies the body with amino acids, which are used to create the cells of the immune system. Amino acids also create the muscles within our body, allows strength to build and recover, it also promotes muscle cells to split and rebuild itself which is how body builders grow muscle mass. 


This refers to only certain types of carbohydrates that our body cannot digest, these can be soluble or insoluble. These carbohydrates pass through the intestinal tract intact and help move waste out of the body. Diets that are low in fibre can cause problems such as constipation and there are less carbohydrates to clear out the digestive tract. 


Fructose has a low GI, it is digested and burned differently from glucose. There is an enzyme in the liver which converts fructose into glucose, and because of this, the liver can only handle so much fructose at any given time. Fructose levels are high in soft drinks and store bought processed juices. 

Glycaemic Index and Load

The glycaemic index (GI) is a rating of how quickly the glucose from a food will enter the bloodstream The faster it enters the bloodstream, the more insulin is required to mop up the excess glucose. Therefore the slower it enters the bloodstream, the less insulin is required. However, this does not consider the amount of carbohydrate is in the food. 

The Glycaemic Load (GL) is a better indicator of how a carbohydrate food will effect blood glucose levels. GL factors the actual amount of carbohydrate you eat as opposed to GI.


Carbs supply the body with glucose which is the preferred fuel for your brain/kidneys and red blood cells, carbohydrates are also the first fuel burned during exercise. There are two types of carbohydrates; sweet and starch. Starch including but not limited to; potatoes, corn and brown rice. Sweet including but not limited to; sugar, lollies and soft drinks.

The energy from starch based foods typically take longer to enter the blood stream and therefore provide a more sustained form of energy, often due to the fibre these foods contain.

Homemade Bread

5 1/4 C self raising flour

4 Tbsp sugar

1 1/2 tsp sea salt

1 1/2 Tbsp Yeast (Dry)

1 1/2 Tbsp Extra Virgin Olive Oil

2 C warm water

Pinch of Cinnamon

Mix all dry ingredients, sifting flour and yeast, then ass the oil & water. Once the dough gets sticky mix for 5 minutes. If it is too dry, add more water. After 5 minutes remove dough from bowl & place on a dry, floured surface. Lightly oil the outside and knead until there is a smooth fluffy texture. Divide into 2 pieces & let rise for 25 minutes. Preheat oven to 180°C, then place dough into desired trays for baking lined with oil. Cut light lines through the top of the dough & bake for 25 minutes.

Spinach & Feta Hummus with Pine Nuts

400 g chickpeas drained & rinsed

1 Tbsp Tahini

2 Tbsp Lemon Juice (fresh)

2 C spinach leaves rinsed & drained

1 C marinated feta drained

1/4 C pine nuts toasted & chopped 

Pine Nuts to garnish

1/4 C dill cracked

Sea Salt & Cracked Pepper

Extra Virgin Olive Oil

Place the all the ingredients except olive oil into a food processor (or blender) & mix until smooth. 

Garnish with pine nuts, dill & pepper, drizzling a little oil to serve. Serves 1 1/2 C.


Sweet Potatoes with Hummus & Kale

4 Sweet potatoes/ kumara


2 Tbsp Sea Salt

120g kale leaves

1/2 tsp dried chili flakes (optional)

1 Tbsp extra virgin olive oil

Sea Salt & Cracked Pepper

1 C hummus 

1/4 C caramelised onion relish

Preheat oven to 200°C, place sweet potatoes/ kumara on tray & lightly coat with olive oil & rub on the salt with a pinch of cracked pepper & thyme. Pierce through sweet potatoes/ kumara with a fork and bake for 1 hr - 1 hr 10 minutes until cooked right through. 

Place the kale, chili flakes, oil salt & pepper on a large oven tray & toss to combine. Cok for 8 minutes or until crispy, then set aside to cool. 

Halve the sweet potatoes & top with hummus, caramelised onion & crispy kale.

Serves 4. Enjoy!

Roast Lamb Leg

Lamb Leg

2 Onions (quartered)

4 cloves of garlic

1/4 C Olive Oil

3 Tbsp Honey (for taste)

Tuscan Seasoning

Lemon Pepper

*note: a 2 kg lamb leg serves 5 people.*

Line a roast tray & preheat oven to 200°C. Place defrosted lam leg into roasting tray, peel & slice onion & scatter throughout the tray. In a bowl add olive oil, honey & peel & dice the garlic into the mix. Shake in desired amount of Tuscan seasoning & lemon pepper (start with small amounts until you find what you like) and mix all ingredients together until well combined. Using a cooking brush, coat the lamb leg with the mixture, pouring the remainder of the mix over the leg, place in oven to cook for 1 hr 30 minutes for well done. On completion remove from the oven & cover in tinfoil. allow rest between 15-30 minutes. Serve with roasted vegetables & salad  .