Elite Nutrition - Michelle Cox

27/08/2025

✨ Sugar-Free Banana Bread ✨

⏱ Prep: 10 mins
🔥 Cook: 30–40 mins
🍞 Makes: 1 loaf

Ingredients

125 g self-raising wholemeal flour

½ tsp baking powder
(2 tsp if using plain wholemeal flour)

2 tsp ground cinnamon

75 g sultanas (or walnuts)

50 g melted butter

2 tsp vanilla essence

1 egg

1 tbsp milk

3 mashed bananas

1️⃣ Mix flour, baking powder, cinnamon & sultanas in a bowl.
2️⃣ In another bowl, mix wet ingredients.
3️⃣ Combine wet & dry, then pour into a loaf tin.
4️⃣ Bake at 180°C (160°C fan) for 30–40 mins until a skewer comes out clean.

🍌 Naturally sweet & full of goodness!

30/07/2025

Delicious High Protein French toast made by my daughter this morning

 

Ingredients

·       2 slices of wholegrain bread

·       2 small or 1 large egg, ideally local and free range

·       A pinch of pink Himalayan salt

·       A dash of milk

·       A dash of good quality vanilla extract

·       Topppings of your choice such as peanut butter, yogurt, berries, fruit, seeds etc.

Directions

1.       Whisk the eggs, salt, milk, cinnamon and vanilla extract together.

2.       Saturate the bread in the mixture.

3.       Heat a frying pan up and add a spoonful of butter.

4.       Fry the bread until golden brown on both sides.

5.       Serve with toppings of your choice. My daughter loves it with chopped apple, peanut butter and a drizzle of honey. I personally prefer peanut butter, yogurt, berries with a tiny drizzle of chicory root syrup and sprinkled with flaxseeds

Do you also ever eat french toast? If so I would love to know what your favourite topping are, please let me know in the comments below.

21/07/2025

Nutrition Tips

Here are some tips that I follow daily and would recommend.

1. Omega 3 - Consume daily
To keep your joints and heart healthy. Some good sources include..
☆Oily fish - such as salmon, mackerel, sardines,
☆Seeds - such as chia seeds and flax seeds
☆Nuts - especially walnuts
☆Supplement - if necessary. I use Omega Essentials (use discount code Elitemc for 10% off)

2. Stay Hydrated - Drink plenty of water
☆At least 2 litres of water a day, more if you are training hard and sweat a lot.
☆ Essential for performance, energy and overall health.

3. Protein - Eat Plenty
Very important for muscle growth and repair. Good sources include...
☆Lean meat - Beef, turkey etc.
☆Yogurt - Natural, greek, Skyr or Kefir
☆ Eggs - Free range & local if possible
☆Peanut butter - Free from addidtives
☆Cottage cheese
☆Tofu
☆Supplement if necessary - I use (Use discount code "Elitemc" for 20% off.

4. Limit processed food and sugar
These can increase inflammation and cause weight gain.

5. Use anti-inflammatory spices while cooking
Prevention of disease, help to aid recovery and prevent injury.
☆Turmeric
☆Ginger
☆ Garlic

6. Look after your bones & Joints
Vitamin D, K2 & calcium are very important for strong bones and to support your joints.
☆Try to get at least 20 minutes of sun exposure every day.
☆Include calcium & Vitamin D & K2 rich foods into your diet. Some good sources include....
☆Broccoli
☆Green leafy veg
☆Full fat greek yogurt
☆Eggs
☆Nuts such as almonds.

Supplement if necessary - I use joint essentials (use discount code Elitemc for 10% off).

 

13/06/2025

Always nice to get positive feedback. Tommy Walsh from is a talented runner who has recently completed the Belfast Marathon in a super time of 2:54 👏.

29/05/2025

Homemade popcorn made with olive oil and pink Himalayan salt can be a healthy, satisfying snack, especially compared to store-bought or microwave varieties.

Why I love it...

1. Whole Grain Snack

Popcorn is a whole grain, high in fibre, which supports digestion, satiety, and heart health.

Home-made stovetop-popped avoids the additives in microwave popcorn.

2. Healthy Fats from Olive Oil

Extra virgin olive oil provides heart-healthy monounsaturated fats and antioxidants like oleocanthal.

3. Pink Himalayan Salt

Contains trace minerals (like potassium, magnesium, calcium) that table salt lacks and is less processed.

4. Lower Sodium (Potentially)

You may use less salt overall because Himalayan salt has a stronger flavour per pinch. Making it at home gives you full control over the amount.

5. No Additives or Preservatives

Homemade means no artificial flavours, trans fats, or preservatives common in prepackaged popcorn and microwave popcorn.

Add herbs like rosemary or paprika for extra flavour without sodium.

Homemade popcorn is a smart, tasty snack 🍿. Just remember to put the lid on once the kernels start popping, or it will end up all over your kitchen 😂 .

23/05/2025

It's always nice to get such positive feedback, especially from a client who works shifts. This can be that bit more challenging. It's not only about what and how much you are eating but also about planning your meals and eating them at the correct time to optimise your energy and metabolism. Thank you, Mark Linehan, for this testimonial.

28/03/2025

Derek it has been an absolute pleasure working with you. Thank you for this detailed testimonial.

#

17/03/2025

Remember to use discoumt code "Elitemc" for a furthur 10% off.

07/03/2025

Heart & Brain Healthy Balanced Lunch

CARBS

Soughdough Bread - Great for your gut microbiome and fast releasing energy.

PROTEIN & FATS

Great to build strength and keep you full until dinner time..

🥑Avocado - Anti-imflamatory and anti oxidant compounds for heart health & full of healthy fats & fibre

🐠Smoked Salmon -omega 3 and vitamin D rich for healthy heart, immune system, skin, joints, muscles and brain

🍳Poached egg - protein & just about every vitamin and mimeral required for life. Arguably the most nutrition food on the planet! They contains choline to build cell membranes and for brain signelling.

☆Walnuts - Very high in antioxidants, more so than any other common nut. Anti-inflamatory and may help to lower blood pressure. Excellent for brain heath due to its high content of omega 3 fats.

FIBRE

Important to ensure a healthy gut microbiome, to keep you regular and for long term health and longevity...

🥑Avocado- One of the best sources of fibre.

🥗Mixed salad including…

🥗Spinach - high in iron for energy

🥗Rocket - excellent for cardiovascular health, weight loss, can lower blood pressure, reducing the risk of heart attack.

🥗Beetroot - Full of nitrates to help blood flow great to enhance exercise performance amd for cardiovascular health.

To season & taste...

🍋Lemon- for the vitamin C contentto boost your immune system and to help with iron absorption.

🧂Pink Himalayan Salt - To assist in maintaining an electrolyte balance. Contains minerals and trace elements such as sodiun, chloride, potasium, calcium and magnesium.

🧂Black Pepper - To boost absorption of nutrients & for its anti-inflamatory, antioxidant and may help to improve memory and symptoms of degenerative brain disease.

Did you find this content helpful? Please comment below if you did and if you learned anything new 😊.

27/02/2025

Digital version now available. Nice to be recodnised 😊.

Newbridge AC athlete has already been part of a world record breaking relay team and she is combining her work on the track with a getting a new ...

21/02/2025

Thank you Denise for this testimonial. You are an amazing runner, lets hope the advice I have given you enables you to become even better, stronger, faster and healthier ❤️.

08/10/2024

A very detailed testimonial that has recently been sent to me by a great guy, Phil, living in the Middle East.

What I love about working online is that it really doesn't matter where in the world you are, Nutritional coaching is available to all provided you WANT to make positive changes.