Looking for a light meal or a hearty snack?
Then get your taste buds around this. Quick, delicious and simple to make. So lets get to it!
Here's The Ingredients
50g hazelnuts - toasted and lightly crushed
3 x courgettes - sliced on diagonal 1cm thick
1 tbsp olive oil
1 tsp balsamic oil
handful parsley or basil
Parmesan to top or vegan cheese of choice (optional)
1 x red chilli - finely sliced
2 tsp hazelnut oil
Salt and pepper
How to make it...
Toss the courgettes with the olive oil, salt and pepper. Cook on a red hot griddle pan until they are nicely charred; remove to a bowl and toss with the balsamic vinegar
When cooled, add the herbs of choice, the nuts and the sliced chilli
Transfer to a serving plate and top with the parmesan or vegan cheese of choice if using, and drizzle over the hazelnut oil. Finish with a little more salt and pepper.
Then get stuck in!
Never underestimate the impact of external stressors and nutrition on your health.
The past 10 days, have been one of growth and change for me. On a professional level and on a personal level. There were signs where I hadn't been taken optimal care physically and mentally. Don't get me wrong, it was nothing drastic or detrimental to my health, but continued over time it could very well have been. But when I made these minor adjustments, it showed up in my HRV. Here's what I learned.
So as someone who is plant based there are certain supplements that is advisable to take if I want to maintain health and stay strong (which clearly I do). In fact I even did a podcast about it
I stuck with the majority of my supplement regime, and subconsciously because my actual nutrition intake was generally on point I let other areas slip. So what did I notice?
To correct that I reintroduced Vitamin supplement (B12 specifically) and made sure that I got my zinc and magnesium in. These are involved in many of the body's processes, but collectively play an important role in energy production, hormone production, aid cardiovascular health, and serve as a muscle relaxant among other things.
I ensured that I was consistent with my BCAA supplementation and reintroduced my daily green drink packed with vitamins and minerals which assists to reduce systemic inflammation, and aids methylation, which is a catalyst for many of the body's metabolic processes.
Utilising nutrigenomics, and understanding how that can be combined with Heart Rate Variability has been a magical experience, as it cuts out so much of the guess work.
Whether a professional, family, friends or intimate relationship, if it is a "negative" situation that is ongoing, and your body's resiliance is compromised and not being supported by your nutrition then this will show up in your health and HRV reading. It will tax your sympathetic system.
This past week, I addressed and resolved situations where relationships (across the board) had become stuck and suffered. Impacting both my physical and mental wellbeing.
Dr Eldred Taylor goes into this and much more on the Elite HRV podcast. More specifically about when you notice that you are not sick, but you are not well or performing optimally.
Getting treated more regularly, and the correct type of physical therapy for that condition I was in on that specific day (using HRV readings) made a significant impact on my HRV reading too.
Socialising with friends, and going to interesting events that I would not normally have gone to, plus scheduling "me time" not just saying I'll do it, but block it out the diary made a considerable difference too.
Training & Sleep
These things were consistent and didn't change. But by making the minor adjustments in the other areas, I noticed that the past week I stayed much more in the green. Even with increased training load, and volume, my ability to recover and regenerate was vastly improved.
On November 26th in central London, myself and Thomas Olivier from Gensmart Academy will be delivering an exciting seminar on how nutrition impacts your gene expression, how you can leverage that for better health and performance, and how you can combine that with Heart Rate Variability Tracking so that you can thrive.
Come join us.
With the cold and dampness settling in for the winter, this sexy bowl of deliciousness will warm you from the inside out and seduce your taste buds.
But don't take my word for it, try it out yourself and let me know how you get on.
Here's The Ingredients
1 ltr vegetable stock
200ml coconut milk
1 hot red chilli - chopped
20g/ 4cm fresh ginger - chopped
1 tbsp soy sauce
2tsp lemon juice
1 tsp corn flour
500g butternut squash - peeled and diced
250g spinach - washed
150g baby corn - chopped
(salt & pepper to taste)
How To Make It
Bring the stock to the boil, add the coconut milk, chilli, ginger, and soy sauce. Then mix the lemon juice, corn flour with the water to form a paste, then add to the stock. Simmer for 5 mins.
Add the squash, and simmer for about 7 mins until tender. Chuck in the spinach, and cook until just wilted (about 1 minute)
Blend briefly then stir in the baby corn and heat through again. Serve and get stuck in!
Too easy right?
In episode 20 of the Cj Sends Word podcast (CSW#020) I interview Nutrigenomics expert Thomas Olivier, founder of the Gensmart Academy.
Join us as Thomas reveals how to unlock the power of your DNA code unravelling the mystery of our genes and highlights radical ways our gene expression can change our health for better or for worse simply by what we eat.
In this insightful episode, Thomas Olivier is keen to show that our genes are not our destiny but our tendency and that we can make empowering changes to our health through conscious choice.