Ruth Sicely Holistic Nutrition

06/07/2024

Green Goddess Avocado Dressing

2 x avocados
1 x handful parsley
1 x handful mint
1 tablespoon Dijon mustard
1/2 to 1 cup olive oil depending on the consistency you want
1 lemon, juiced
1-2 tablespoons vinegar (I used chilli vinegar) Apple cider vinegar or red wine vinegar would be good
Salt to taste

Place all ingredients into a food processor and blend until smooth, add more olive oil to your preference.

Enjoy 💚

12/06/2024

20/05/2024

Post-Workout Nutrition Tips for Optimal Recovery

Maximise your recovery and muscle growth with these post-workout nutrition tips:

1. Timing is Key: Aim to eat within 30 minutes to 2 hours after your workout.

2. Protein Power: Boost muscle repair with 20-40 grams of high-quality protein like whey, casein, or plant-based options.

3. Carb Replenishment: Restore energy with 1-1.5 grams of carbs per kg of body weight. Think fruits, rice, or oats.

4. Stay Hydrated: Replenish fluids lost through sweat. For intense workouts, consider electrolyte drinks.

5. Balance Your Plate: Combine protein and carbs for the best results. Example: Chicken with rice, a protein smoothie with fruit, or Greek yogurt with berries.

6. Think Quality: Choose whole, nutrient-dense foods over processed options.

Fuel right, recover faster, and crush your next workout! 💪

Click the link to read in more detail ⬇️

https://www.rsnutrition.co.nz/blog/the-importance-of-post-workout-nutrition

18/04/2024

The word on bone broth. Bone broth is more than just a flavorful liquid; it's a nutritional powerhouse brimming with proteins and amino acids like collagen, glutamine, proline, hydroxyproline, and glycine. These nutrients are readily absorbed and utilised by the body, making bone broth a vital component of ancestral diets spanning cultures worldwide.Here are just a few reasons why you should consider incorporating it into your diet:

1.Immune system support
2. Supports gut health
3. Supports strong bones
4. Gives you glowing skin
5. Supports energy & blood sugar balance
6. Supports the digestive system
7. Supports joint health
8. Supports weight management
9. Improves sleep
10. Enhances detoxification

Ready to reap the benefits? Incorporate beef bone broth into your daily routine—whether sipped on its own or used as a base for soups and stews, your body will thank you! Click the link to learn more about bone broth ⬇️

https://www.rsnutrition.co.nz/blog

28/03/2024

Embracing the Easter Break: A Time to Rest, Reflect, and Recharge

Let's seize this golden opportunity to pause, rejuvenate, and reconnect with ourselves this Easter. In the midst of life's hustle and bustle, carving out time for rest and self-care is not just beneficial but essential for our overall well-being. Here's how we can make the most of this holiday to nourish our bodies, minds, and souls.

Slow Down and Breathe: Amidst the rush, take a moment to embrace stillness. Whether it's a quiet walk in nature or a moment of mindfulness, allow yourself to savour the present.

Nourish with Wholesome Foods: Indulge in the bounty of the season with vibrant fruits, veggies, and nourishing meals. Fuel your body with goodness and relish the flavours of fresh, seasonal produce.

Get Moving in Nature: Let the beauty of autumn inspire you to venture outdoors. Whether it's a walk, a bike ride, or a picnic in the park, soak in the sights and sounds of nature.

Practice Mindful Movement: Tune into your body's needs with gentle exercises like yoga or tai chi. Listen to its whispers and move with intention to nurture your physical and mental well-being.

Cultivate Gratitude and Joy: Take time to count your blessings and embrace the simple joys of life. Whether it's quality time with loved ones or pursuing your passions, let gratitude guide your heart.

This Easter break, let's prioritise self-care and holistic wellness. By nourishing our bodies, minds, and spirits, we can emerge refreshed and ready to embrace life's adventures with renewed vigor. 🐣💐

27/03/2024

🌸 Understanding Hormone Balance 🌸

Our bodies are incredible ecosystems, finely tuned with intricate hormone systems that regulate everything from metabolism to stress response. But when these systems fall out of sync, it can lead to a host of symptoms and conditions.

So, how can we support hormone balance? Here are a few lifestyle tips to get you started:

1️⃣ Prioritise Sleep: Aim for 8 hours of quality sleep each night to help your body recover and repair.

2️⃣ Reduce Plastic Exposure: Avoid plastic bottles and containers, as they can contain harmful chemicals like BPAs and PCBs, which disrupt hormone balance.

3️⃣ Choose Natural Skincare: Opt for natural skincare and makeup products to avoid exposure to additional hormone-disrupting chemicals.

4️⃣ Mind Your Diet: Incorporate cruciferous vegetables like broccoli and cabbage, to support liver function and balance estrogen levels. Include healthy fats such as salmon or avocado to support hormone balance.

5️⃣ Cut Back on Liver-Loaders: Reduce your intake of caffeine and alcohol, which can burden the liver and interfere with hormone metabolism.

In today's world, with its environmental toxins and stressors, giving our bodies extra nutritional support is crucial for maintaining hormone balance. Let's prioritise our health and well-being together! 💪🥦