energoshealth, San Francisco, CA (2025)

02/09/2025

Movement is not the issue for young athletes, 6 days a week training is plenty of movement but what is challenging is changing the pace and engagement with their mind and body to use other muscles.
I love these sessions, slow, intricate movements to challenge and change movement patterns and strength the whole body.

12/03/2024

Sometimes it’s the little things that can make the biggest difference when a client is on a nutrition journey.
Working with food sensitivities doesn’t always look like you want it to or how you think it should when working with a client. Coming back to some basics and finding foods that allow experimenting and small wins can go a long way to bigger steps in the future.

Get in and get cooking as it not only allows for some control of the process but the time to talk about food, food goals and what has been achieved in the past week in a relaxed way that is more valuable then what would be had in direct manner.

Find foods that can be further expanded. It might be that the client loves pizza and it’s their go too. Making home made pizza encourages awareness of ingredients, hands on experience with difference tastes and textures as well as an opportunity to further add other ingredients through buying the ingredients yourself.

Small steps is all it takes sometimes to start the journey, small goal by small goal towards an increased food palate, awareness and better health.

🔸🔸🔸

10/30/2024

An inspiring and amazing Israeli breakfast!

So delicious and how breakfast should be, fresh and full of flavor. I could definitely eat this for breakfast any day.
All home made too, thanks to the talented

👉 Shakshuka, Israeli Salad, Filo Burekas filled with herbs, spinach and cheese, Labane, Zaatar Focaccia, Sesame Jerusalem bagels, Roasted Peppers and Tahini.

🔸🔸

09/04/2024

When did 'eating healthy' have to become a statement instead of just the normal way we eat!? 🤨

With the rise in convenience and processed foods, the term 'eating healthy' become a statement rather than the norm.

This shift in our conscious thinking can be tied back to many cultural and societal changes over time, including;

✔️ Industrialization and the mass production of processed foods
✔️ The diet industry - and their promotion of healthy eating or specific 'diets' for weight loss.
✔️ The rise in obesity and other 'diet' related diseases such as diabetes and heart disease.

All of a sudden we are eating more and more processed and commercialised foods and need to consciously think to eat healthy., which is now termed a Healthy Diet.

👉 How can you then turn eating healthy in to normal?

1️⃣. Start Small and eat more fruit and vegetables each day.
2️⃣. Decide and Plan what you are going to eat ahead of time.
3️⃣ Shop wisely and have 'healthy' foods available to grab.
4️⃣ Eat mindfully by paying attention to the food you are eating, it's textures and tastes.
5️⃣. Swap out unhealthy foods or ingredients for healthier alternatives.
6️⃣. Get Educated on the benefits of different foods and nutrients.
7️⃣ Set Realistic Goals that you can keep and enable you to take simple steps forward.
8️⃣. Be patient and allow yourself to still have treats without feeling guilty.

👉 Progress over Perfection!

✅ Before you know it, 'eating healthy' won't need to be considered a diet and will just be the norm for how you eat.

08/23/2024

Eat Better ... Not Less! 🍎 🥦

✔️ Replacing processed and fast foods with better foods can make the world of different to how you feel both your mood and your body. Cutting out healthy foods or a particular food group to be able to eat less while still eating processed or fast foods is counterintuitive and not beneficial to establishing and maintaining a healthy and balanced eating style.

✔️ Replacing a can of soda (Coco Cola for example) with a glass of water instantly removes 39gs of sugar from your total consumption during a day. FYI - for women your RDI should never exceed 24 grams and men 36 grams, so one can of soda can instantly topple you over that upper limit.

✅ Place emphasis on quality foods such as fruits, vegetables, proteins, whole grains and healthy fats while reducing highly processed foods, sugars and unhealthy fats.

08/14/2024

Halloumi!

Halloumi can be a great addition to a salad especially when fried with honey 😋 but it is also a good source of calcium and protein that can get overlooked.

In a single serve (28g) you can dish up;

~ Protein: 7g
~ Calcium: 25% RDI

Add that protein to a salad that also compliments your protein intake such as a boiled Egg and Quinoa and you have yourself a well fueled salad that can easily be a filling healthy meal.

👎 On the downside - eat halloumi in moderation if you are trying to cut down on your sodium. It does pack a bit of a sodium punch (350mg per serve) and can also be high in saturated fat. So be aware of how you prepare it.

✔️ But as with everything, eat in moderation alongside a healthy balanced diet.

👉 I may have gone a bit overboard with my honey halloumi in this salad - but it was yummy. I also added to this packed salad Avocado (dipped in Sesame Seeds), Boiled Eggs, Quinoa, Tomatoes, Sweet Peppers and Baby Spinach.

08/10/2024

Should you eat before a workout? I get asked this question a lot!

The answer depends on a few factors;

~ How long you have before you exercise.
~ How you feel, what your tolerances are
~ Type and duration of exercise.
~ What you plan on eating, meal composition is important.

These are a few things to consider. So let's expand this a bit further.

👉 Timing is important - If you plan on going on a 10km run, then you probably don't want a big meal sitting in your stomach. Eating too close can lead to discomfort from digestive issues. While on the flip side, if you eat too far beforehand the energy may no longer be available.

👉 Everybody is different and differences also apply to digestion. Sometimes a light snack can be well tolerated by one person while others may require a more substantial meal.

👉 The Intensity and duration of the exercise can play an important role. High Intensity exercise may require foods that are more easily digested. While long workouts may require a more substantial to provide sustained energy.

👉The type of meal or even snack is important.
Carbohydrates provide energy, complex carbs provide a more substantial energy release. Protein supports muscle repair and growth. During Strength training, this can be particularly beneficial. Fats, take longer to digest, so consumed them in moderation.

Here's some other tips to consider before you walk out the door;

✔️ Weights session = Try a protein shake
✔️ Pre Sport = Carbs which can be a light snack or a piece of fruit.
✔️ Swimming = Easy to digest Carbs, similar to playing Sport.
✔️ Pilates/Yoga = Similar to sport, Carbs for energy, protein for muscle repair and growth.

Always, always stay hydrated and remember to eat well after exercise aswell to enable your body to recover and repair.

08/01/2024

Edamame Bean Mix Salad 🫘

🔸 1 cup frozen Edamame
🔸 1 can black beans, rinsed
🔸 1 can white beans, rinsed
🔸 1/2 Cucumber, peeled and sliced
🔸 Handful small tomatoes, chopped
🔸 1 small red onion, diced
🔸 Fresh Parsley
🔸 2-3 Sweet Bell Peppers, sliced

1. Mix together and enjoy!

For the dressing, I use a splash of balsamic vinegar, EVOO, Salt and Pepper to taste.

👉 Now why Edamame?

Nutritionally they are pretty amazing.
1 cup (160g) of Edamame can provide 100% RDI of Folate, 22g of Protein, 50% of Vitamin K1 and 30% of RDI of Dietary Fiber. As well as a good serve of other minerals such as Potassium, Calcium, Iron, Vitamin C and Vitamin A.

07/31/2024

Progress looks different for everyone!

👉 For one person, progress might be eating a piece of fruit, or just getting out and going for a walk.

👉 For another it might be lifting heavier in the gym or completely changing their diet.

✔️ Choose your progress and. make the steps achievable every day.

✔️ It doesn't have to be perfect, it just has to be progress, for you, for your situation, for your benefit.

07/17/2024

Cabana days!!

Mirrors are in, props are set and The Cabana is set to go!

07/08/2024

Caramelised Beef & Rice 🍚

The perfect recipe for the carb and protein hit to fill hungry pre/post training stomachs. Or just an easy meal for any day of the week.

Serves approx 6.

~ 2 LB Beef mince
~ 1 LBS Pork mince
~ 1 onion, diced
~ 2-3 cloves garlic, minced
~ 1 tsp ginger, minced (optional)
~ 1 chili, thinly sliced, or chili flakes
~ 5-10 tbsp Brown Sugar (depending on mince quantity)
~ 2 - 4 tbsp Fish Sauce
~ 1 Spring onion, finely chopped
~ EVOO

1. Heat up a good splash of EVOO in a large pan.
2. Fry up the onion, garlic and ginger (if using), until soft and fragrant. Add the chili (if using) otherwise you can add some chili flakes.
3. Add the mince, breaking up to cook through.
4. Add the Fish sauce and sugar, stir through and then allow to simmer for 2-3 mins.
5. Stir through again and leave for a further 2-3 mins so that sauce is carmelising the mince and the adding a lovely tangy sweetness to the meat. Cook longer if required.
6. Serve on Rice or Noodles, with salad or some vegetables. Top with some more chili flakes and spring onions.

👉 Store any leftovers in the fridge for a great lunch the next day!

🌟 Recipe cre.

07/04/2024

Include a green start to your day with this tasty Avocado & Pistachio Smoothie 🔸🔸

~ 1 Banana
~ 1/2 Avocado
~ Handful shelled Pistachios
~ Handful Baby Spinach
~ 1 Tbsp or serve H**p Seeds
~ Half cup milk

Blitz and enjoy as is, or top with Chia seeds or some more crushed pistachios.

energoshealth

02/09/2025

12/03/2024

10/30/2024

09/04/2024

08/23/2024

08/14/2024

08/10/2024

08/01/2024

07/31/2024

07/17/2024

07/08/2024

07/04/2024

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