Showing category "Nutrition" (Show all posts)

Race day nutrition (long distance event)

Posted by Kelly Lisa on Monday, August 8, 2016, In : Nutrition 

So what should you be consuming in the final week, days and hours approaching your race to help maximize your performance? What supplements should you be taking, when and why? 

First of all make sure you are consuming lots of PROTEIN the week leading up to the event, a good organic protein shake will do the trick and ensure your muscles are in top tip condition as protein helps your muscles repair. 

Second, I highly recommend SevenPoint2 Recovery with HydroFX which you find at our online store....

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Protein Breakie Bombs

Posted by Kelly Lisa on Monday, May 18, 2015, In : Nutrition 

Baked Oatmeal Muffins
Serves 12

  • 1 egg
  • 1 ½ cups almond milk (or your preferred milk)
  • 2 ½ cups gluten free oats
  • 2 mashed bananas
  • ¼ cup brown rice malt syrup (or honey) 
  • 1 tablespoon cinnamon
  • 1 ½ teaspoons baking powder
  • 1 scoop 7.2 protein 
  • 1 scoop of 7.2 greens 
  • 1 cup blueberries or raspberries or dark choc chips (whatever flavor you desire, I used raspberries)


Mix all ingredients in a bowl until well combined. Grease a 12 cup muffins tray with a little coconut oil. Divide...

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Healthy Nutella Bites

Posted by Kelly Lisa on Monday, February 2, 2015, In : Nutrition 
Just whipped some of these up last week, yum! What a hit with the whole family.

Here it is, so simple! 

Makes 16 

-2 cups or hazelnut or almond meal
-12 medjool dates, seeds removed
- 2 tbsp cocoa powder
-1 - 2 tbsp milk (almond milk or cows milk) 

Place all ingredients into food processor. Process until well combined. Roll into tablespoon sized balls. Refrigerate until firm. 

(I also have enjoyed keeping these in the freezer, give one to the kids to chew on, takes them forever to get through and is ...
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Cookie Dough Protein Balls

Posted by Kelly Lisa on Sunday, November 30, 2014, In : Nutrition 

Prep time: 10 minutes 
Makes 15-18 balls


2 scoops of Limitless 100% natural whey protein powder - Vanilla Ice Cream Flavor 
1 cup almond meal
1/2 cup nut butter (ie: almond butter)
1/4 cup brown rice malt syrup
1/4 cup 100% natural chocolate chips


  1. Place protein powder and almond meal in a medium-size bowl and mix.
  2. Then, add in nut butter and rice malt syrup and mix again. At this point the batter should be just like cookie dough.
  3. Finally, add in chocolate chip and mix one last ti...

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Protein for Fat Loss

Posted by Kelly Lisa on Friday, July 11, 2014, In : Nutrition 

Replace Meals!!!!
The idea of meal replacements is simple: Drink a protein powder shake in place of one or more of your regular meals every day. In doing so, you can reduce the number of total calories you consume and will be able to lose weight over time. A lot of people who are on strict diets will find themselves hungry at bedtime. This can be quite a torture. A protein shake can be taken at bedtime to suppress the huger pangs. The am...

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Pea Protein vs Whey Protein

Posted by Kelly Lisa on Friday, July 11, 2014, In : Nutrition 

Whether you're trying to gain muscle or lose weight, along the way you may have discovered that there are various types of protein out there. Whey protein and pea protein are two that are quite common. However, the difference between the two is crucial. Let's take a look at each type of protein and what it does for the body:

Whey protein
Whey protein is one of the two major groups of proteins found in milk. Only 20 percent of milk's protein is whey. The rest is casein, which is the protein that...

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Strawberry Protein Cream Freeze

Posted by Kelly Lisa on Monday, March 3, 2014, In : Nutrition 
Ingredients - Serves 8 

6 large egg yolks 
4 tsp stevia 
2 cups cream
1kg strawberries
2-3 tsp lemon juice
4 scoops of strawberry protein powder (or any flavour you want really) 
Fresh mint sprigs or berries to garnish 

1. Beat the egg yolks and stevia in large bowl until thick and creamy. Pour the cream into a small saucepan and heat until barely simmering. Add to the egg mixture, whisking constantly. 

2. Pour the cream mixture into a clean saucepan. Heat over low heat, stirring constantly, until the...
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10 Easy Ways To Alkalize Your Diet

Posted by Kelly Lisa on Wednesday, September 11, 2013, In : Nutrition 

What do limes, kale, and sweet potatoes have in common? They’re all fantastic choices for alkalizing your body and strengthening your bones.


So what does alkalizing (making your blood and tissues less acidic and more basic) have to do with your bones? Let me explain. Though most of our tissues are alkaline in nature, by using our muscles, digesting certain foods, and even breathing, we create acid that needs neutralizing. The body can neutralize about 50 mEq (milliequivalents) of fixed ...

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5 Minute Clean Chocolate Coconut Cake (Gluten & Dairy Free)

Posted by Kelly Lisa on Monday, September 9, 2013, In : Nutrition 

2 tbsp 100% organic cocoa
1 tbsp coconut flour
1 tbsp ground almond
1tbsp shredded coconut
1 tbsp coconut oil
1 egg
150ml almond milk
2 sachets of stevia (or sweetener of choice) 


Combine all ingredients, add to a microwaveable bowl. Cook in the microwave for 4-5 minutes until still slightly moist. Turn bowl upside down onto a plate, and it should fall out. You will have a moist cake to enjoy. 

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Pros and Cons of Nuts

Posted by Kelly Lisa on Thursday, August 22, 2013, In : Nutrition 

Nuts are nature's way of showing us that good things come in small packages. These bite-size nutritional powerhouses are packed with heart-healthy fats, protein, vitamins, and minerals.

Here's a look at the pros and cons of different nuts, as well as the best and worst products on supermarket shelves today. Of course, you can get too much of these good things: Nuts are high in fat and calories, so while a handful can hold you over until dinner, a few more handfuls can ruin your appetite altoge...

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Chocolate Protein Balls

Posted by Kelly Lisa on Thursday, June 6, 2013, In : Nutrition 

These are simply delicious and a great treat for those watching their figure.

In a large bowl add

1/2 cup of organic oats
1/4 cup of diced dried fruit (cranberries, apricots etc)
1/2 cup shredded coconut
1/4 cup sesame seeds
1/4 chai seeds
2-3 scoops of chocolate protein powder
Mix together

In a separate bowl heat
3 tablespoons of natural / organic peanut / almond butter
1 teaspoon of vanilla1 tbsp honey
1 tablespoon of honey
Dash of warm water

Mix wet ingredients into dry ingredients.

Roll into ball...

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About Me

Kelly Payne Owner, Director, Teeth Whitening Technician, Personal Trainer, Sports Nutritionist, Detox / Weight Loss Specialist.

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