There’s nothing quite like waking up to the delightful smell of pancakes cooking. These pancakes are generously packed with protein to provide you with a satisfying and energising start to the day but without the guilt. Healthy, delicious and will leave you walking out the door on a cloud. Something the whole family will love.
Having protein in the morning can set you up to have less sugar cravings and keep you fuller for longer during your day. Who doesn’t want that?
1.5 scoops of isalean shake See More (whatever flavour you want or roughly 18g of protein powder)
Water to make pancake consistency – roughly 1/4 of a cup.
Mix together with a whisk until mixture is smooth and pancake consistency.
Heat non-stick pan to medium and pour in the mixture (multiple small ones or 1 big pancake).
Cook through on medium heat until golden on both sides.
Add a teaspoon of Greek yoghurt, some berries and a tablespoon of muesli on top.
Optional: honey/rice malt syrup/extra fruit etc.
*My favourite is a blend of vanilla/strawberry protein powder with honey, greek yoghurt and blueberries.
**Serving size is for one, double the ingredients for 2 serves.
After a low calorie delicious healthy snack? Look no further than these super quick ricotta muffins everyone will love.
Snacks are often where we get stuck and have trouble finding something nourishing and filling but not full of sugar. I love these muffins they are small enough and filled with protein to be a great snack on the run. You can eat them warm or cold.
250g Ricotta Cheese
Sun-dried tomatoes in oil (as many as you like)
2 Tbsp Olives
Salt & Pepper to taste
2 spring onions
Directions Pre heat the oven to 190 degree’s.
Slice the sun-dried tomatoes & olives into small pieces and place in the mixing bowl.
Add the ricotta, eggs, spring onions, salt and pepper.
Beat well with a fork or whisk.
Use muffin papers or a lightly greased muffin tray.
Pour into muffin tray – should roughly make about 8 muffins.
Cook for 18-20minutes until the top of each ricotta bomb looks golden.
Serve with your favourite salad or have as a snack at just 101 calories/muffin.
So delicious and full of nutrients this berry bliss smoothie will give you energy and keep you going for longer.
My absolute favourite breakfast smoothie and has been for the last 6 years! Keeps me fuller for longer, and it’s super quick and easy when I need to be out the door quickly or have that extra 10 minutes in bed. Not to mention it tastes great! Unlike a lot of other protein based smoothies.
I hear from women especially mums that they are the last to eat in the mornings, if they do at all. You’re the glue of your family, so yes you need to eat to give you energy and what’s better than a delicious smoothie full of nutrients!
Now collagen is not new it’s just that some companies have started to produce collagen in an environmentally sustainable and effective way. We naturally produce collagen within our body daily but as we age it declines. You might be shocked to know this level declines after 25 years of age.
Best Types of Collagen to help with Pelvic Floor Dysfunction:
Collagen changes, including the structure of the collagen, the biomechanical changes and abnormalities of collagen breakdown, can destroy the supportive function of the pelvic floor and are closely related to the development of pelvic organ prolapse and dysfunction. Research on how these changes occur in the collagen is very limited, and so much more research is needed.
However, we do know that taking a high quality and effective collagen supplement can help your tissue be healthier and function better including your muscles and connective tissue Eg your Pelvic Floor.
Collagen I and III are 2 of the major subtypes of the pelvic tissue.
Now this is very important to know as different collagen types from powders to liquid contain different collagen types. Know your collagen first before you buy so you don’t waste your time and money.
What you need to know about collagen:
Type of collagen: Personally I’ve been taking an amazing liquid marine collagen from Isagenix which has just been listed in the top 6 inner beauty products with Marie Claire – it is predominantly type I collagen. Externally you will see the results with your skin however as you know Type I is one of the predominant types of collagen in pelvic tissue.
Type I – Skin, bone, tendon, connective tissue, hair, nails.
Type II – Cartilage – cushioning for joints.
Type III – especially important in providing elasticity, deeper layer of skin, blood vessels and deeper structures.
The correct dose Studies show the amount to take to be effective in your body is 5g/day, there is no point in taking one that doesn’t have this amount as it won’t be as effective!
Where is it sourced – Know where the collagen comes from – Is it bovine (beef) porcine (Pork), chicken or marine?Predominantly bovine and porcine collagens are type III with some of the type I and II which is more beneficial for joints and cartilage and you will probably find these as powder and bone broths.
Chicken collagen is predominantly type II, which is beneficial for joints and cartilage.
Liquid marine which is the superior form of collagen is a rich source of Type I. Superior because it provides the same type of collagen peptides that our bodies are, making it easier to be utilised and absorbed by the body. It is absorbed 1.5 times more effectively than other sources.
Remember collagen is just one part of the health puzzle, appropriate pelvic floor exercises and protein in general are also needed to feel amazing results!
Oh the one I love is also safe during pregnancy and breastfeeding and best consumed fasted in the morning. * Added bonus – You might also notice a few of the lines around your eyes fading too..
References: Runqi Gong, Zhijun Xia, (2019) Collagen changes in pelvic support tissues in women with pelvic organ prolapse. European Journal of Obstetrics, Gynaecology and Reproductive Biology. Mar;234:185-189 Dani Catania – Dietician (B Nutr Diet)
What do vitamins and minerals actually do in the body?
What is their role and all the hype?
They are involved in 100’s of roles within the body from building healthy strong bones, to making hormones and even helping maintain your heart beat. However the biggest role they have is the thousands of reactions within each cell of your body every second of the day to open the cell and receive the nutrients from your food so your body can utilise the food you are putting in.
The next question to ask yourself is do I need Vitamins and Minerals during my pregnancy?
The simple answer is yes. Vitamins and Minerals are involved in keeping you healthy and helping you grow the healthiest baby you can so why wouldn’t you want to do everything you can to build a strong and healthy baby.
It can be really confusing not knowing which ones to have, but here’s a run down of the must have vitamins and minerals during your pregnancy, and how you can find them naturally.
We should all aim to get the recommended quantities of vitamins and minerals through a balanced diet but that is not alway possible due to the quality of our foods and our time poor lifestyles. This is where supplementation is key and not all supplements are made equal.
Key Vitamins & Minerals
Iron: Is vital in the formation of blood cells and the transport of oxygen to your blood cells. Your body is producing a much larger blood volume to accomodate for the placenta, up to an extra 9L of blood in your body. Your absorption of Iron is enhanced by Vitamin C. The Royal Australian and New Zealand College of Obstetricians and Gynaecologist (RANZCOG) recommend being tested for Iron before taking a supplement, however the daily dose required is 60mg .
Folate: Is a B vitamin, when it is added to food or as a supplement is known as Folic acid. It’s vital in many metabolic processes of the body (breaking down food & repairing/rebuilding our cells & body). Not having enough folate in pregnancy has been linked to an increased risk of neural tube defects such as spina bifida. RANZCOG recommends 0.4mg/day one month prior to pregnancy and for the first 12 weeks of pregnancy. Foods: kidney beans, cooked spinach, asparagus, broccoli, kale, tomato, avocado, walnuts, cabbage.
Iodine: A really important mineral that is essential for the development of your baby’s brain (IQ) and nervous system. It’s also very important in the role of your thyroid gland. Your thyroid gland takes Iodine and converts it into thyroid hormones. Your thyroid hormones determine your metabolic rate, the rate at which your body uses energy and it is vital for every cell in the body to function properly. RANZCOG recommend a dose of 150 micrograms/day. Food: seaweed, strawberries, eggs, seafood.
Zinc: Is essential for normal growth and development of the bones, brain and other parts of the body. It is known as a trace element and a catalyst for a number of enzymes in cell division and cell growth (which is what happened in the bones cells everyday rebuilding and regenerating). It’s also great for boosting your immune system. Foods: red meat, dairy products, beans, seeds.
Calcium: The RANZCOG recommend 1000mg/day for pregnant women 19 years and older. This can reduce the incidence of you having high blood pressure and having your baby early. Foods: Dairy, green leafy vegetables.
Vitamin D: Not something you would think could be low in Australia, however recent research is showing there is a deficiency emerging. Vitamin D helps the body absorb Calcium, it’s also vital in preventing osteoporosis for you later in life. Deficiency can also lead to an impaired skeletal development in your baby. You may get enough from the sunshine, however if you are unsure consult your doctor for a blood test and look into supplementation. Foods: Tuna, salmon, orange juice with fortified vitamin D, dairy & plant milks with fortified vitamin D.
Omega 3 fatty acids: Also know as Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA). Our bodies do not make this on it’s own we have to ingest it. Research has show only 10% of women of childbearing age meet the recommended dietary levels of DHA. This is essential for your baby’s neural, brain and eye development. There is huge concerns and confusing information around the safe intake of fish during pregnancy. The RANZCOG recommend 2-3 serves of fish/week (salmon, trout, sardines & mackrel) of 150g/serve. However achieving adequate amounts of Omega 3 fatty acids is difficult with food alone. There is research showing supplementation as a convenient and effective way to get the required daily dose to reduce the risk of having your baby early. Not all supplements are made equal or with quality, ensure you look for one with both DHA and EPA with at least 500mg of DHA and no more than 1000mg/day. Foods: Fish, seafood, nuts, seeds – chia, walnut, plant oils – flaxseed oil.
Vitamin B12: If you are vegetarian or vegan you will need to supplement your B12 as well. The RANZCOG recommended dose is 2.6mcg/day. Check with your doctor if you are unsure if you need a supplement. Foods: Fish, meat, eggs, yoghurt, nutritional yeast, tofu.
So all that may seem confusing, the simplest step would be to aim for a rainbow of colours and get your 5 cups of veggies and fruit in/day and look into supplementation especially for your Omega 3’s. Speak to your health practitioner with any concerns.
Reference: Vitamin and mineral supplementation in pregnancy (C-obs 25) RANZCO