Sam Bradbrook Nutrition and Health | Health & wellness website

Sam Bradbrook Nutrition and Health

Phone: +61 412 238 455

Address: 12-14 Seventh St 5253 Murray Bridge, SA, Australia

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25.01.2022 The last 2 Sundays I have been a bit spoilt and been taken out for breakfast to Hammer 'N' Tongs at Strathalbyn. Here's my attempt at a fancy cooked breakfast this Sunday morning. Omelette with asparagus, baby spinach (picked from the garden this morning), chives and semi-dried tomatoes.... Grilled mushroom on the side (not in the photos cos it eas still cooking and I didn't want my omelette to go cold ) Wasn't too bad even if I do say so myself. Only down side is today I have to do my own dishes

24.01.2022 Fruit salad weather is on it's way! A quick healthy breakfast, especially when paired with some Coconut or Greek yogurt and Homemade Granola. ... I prefer making my own granola so I know exactly what's in it, and it actually works out cheaper in the long run

21.01.2022 I have been asked a couple of times for this recipe, so will share it here. It is really easy to make (especially if you have a sumo slicer or food processor to grate the beets and carrots with!) They are also pretty yummy, and full of nutrients like beta carotene ( a precursor to vitamin A), folate, B1, B2, fibre, vitamin C, potassium and silicon. The spices cumin and coriander seed have traditionally been used to help aid digestion, while onion and garlic contain pre-bioti...c fibre to help feed your "good" gut bacteria. Beetroot and Carrot Fritters 3 large beetroot, peeled and grated 3-4 large carrots, peeled and grated 1 medium brown onion, peeled and finely diced 2 cloves garlic, crushed 2-3 tsp ground cumin 2 tsp ground coriander seed 3 eggs 2 tbsp. Besan (chickpea) flour Salt and pepper, to taste Extra Virgin Olive Oil (EVOO) or Ghee to cook. Mix beetroot and carrot together in a large mixing bowl and set aside. Fry onion and garlic over low heat in 1 tbsp extra virgin olive oil or ghee until soft and translucent. Ad spices and cook for another 3-4 minutes until fragrant. Let cool and add to beetroot mixture. Add eggs, besan flour, salt and pepper and mix well. Heat EVOO or ghee on a large frypan over medium heat. Drop large spoonfuls of mixture into hot pan. Cook on one side until golden, then turn over and cook other side until golden. Can be eaten hot or cold and freeze well. Use in burgers, as a snack or with a side of veggies or salad for a nourishing colourful meal.

21.01.2022 One of my favourite veggie combinations at the moment

20.01.2022 Incorporate these fast, effective strategies and watch your life improve! Your New Year resolutions can happen any day. 1. Fill your plate with 75% non-sta...rchy veggies. Ideally, about 75 percent of your carb intake should come from mostly non-starchy veggies and some low-glycemic fruits. By volume, most of your plate should be carbs. Note I said volume, not calories. Many plant-based carbs actually have very few calories. 2. Go all-out with 7 minutes of intense exercise. High-intensity interval training, or HIIT, involves working at the very top end of your capacity for 45 60 seconds, then recovering for 3 minutes by walking or a slow jog, then returning to very high intensity for another 45 60 seconds. Don’t let the short time fool you: You’ll see significant fitness gains very quickly. The New York Times has a great 7-minute app to do HIIT you can use. 3. Practice sleep hygiene. Going to sleep and waking at the same time each day creates a rhythm for your body. Don’t keep a television in your bedroom: Studies show the artificial, bright light can disrupt brain activity and alter sleep hormones like melatonin. Here’s an easy way to fall asleep more efficiently. About an hour before bed, put your phone to bed. And all electronics for that matter. Find a relaxation technique (it could even be a hot bath) that helps you drift into a deep sleep. 4. Do a 2-minute meditation in the morning and evening. This makes a great way to begin and end your day. The effects of chronic high cortisol and other stress hormones on our brains depletes brain power and leaves us tired, sick, and fat. You don’t need 30 minutes of meditation or an hour-long yoga class to lower those stress hormones. A 2-minute breathing practice, yoga, or meditation exercise can do wonders for your mind and body. 5. Cultivate community. Friend power, not willpower, is the key to success with your health goals. Conversely, when you shift focus and prioritize your friends, family, and coworkers, you deepen your connection with them and feel more fulfilled. Sometimes those connections might feel uncomfortable, but they’re worth it. See more

18.01.2022 Brother Bear is one of my favourite places to eat! The food is always delicious, fresh and healthy. Not to mention the great service and friendly staff

15.01.2022 What to do with the abundance of farm fresh free range eggs I keep being gifted from @kezza444? How about a Roast Vegetable and Feta Quiche? Fresh out of the oven this morning ... Carrot Cake and some Banana Walnut Muffins to follow!

10.01.2022 A productive afternoon meal prepping. Zucchini Bread. Beetroot & Carrot Patties. Granola (not pictured).... Trying my hand at being a bit more organized as I balance my regular job and building my business (Pilates and Yoga Studio plus Nutritionist). Not to mention taking time to focus on my own health and wellbeing. I may not get it right all of the time, but I'm always doing my best.

10.01.2022 Edamame bean pasta with broccoli, leek, salmon and baby spinach. Simple, quick, delicious!

08.01.2022 I’m not against using drugs or psychotherapy, but I think there is much more that we can do to boost mood -- including anxiety and depression -- by focusing on ...the foods we eat. You need to treat the body, because the body and brain are one interconnected system. What you do to your body, you do to your brain. Treat your body and you treat your brain. When you fix your body, you fix your broken brain. See more

06.01.2022 A simple colourful lunch. Perfect for today's beautiful spring weather. Grilled Haloumi with mixed lettuce, baby spinach, purple cabbage, cucumber, cherry tomatoes, roast pumpkin and beetroot. Topped with smashed avocado, activated sunflower seeds and an apple cider vinegar and flaxseed oil dressing.... When you include a variety of vegetables and fruits into your diet each day, it's so easy to "eat the rainbow" and create healthy eating habits.

06.01.2022 Banana Pecan Muffins and Gluten free Carrot Cake. Healthy treats for the week ahead.

02.01.2022 Now the weather is starting to warm up again i am starting to see a bit more "fizz" in my kombucha

01.01.2022 Enjoying some leftovers from Sunday night's Vegetarian Curry

01.01.2022 A nice warming vegetable curry for dinner tonight From 35C back to 17C in one day! And raining again

01.01.2022 Back to porridge weather in the morning for now, so I have whipped up this Creamy Buckwheat Porridge with Banana, Dates, Maca and Tahini. 1 cup pre-cooked buckwheat 3 dates, chopped 1/2 banana, sliced ... 3/4 cup almond milk I tsp vanilla paste 1/2 tsp cinnamon 1 tsp maca 1 tbsp tahini Put all ingredients except maca and tahini in a saucepan over low to medium heat and cook, stirring occasionally until starting to turn thick and creamy. Add maca and tahini and stir through, cooking for another few minutes. Enjoy and feel free to top with some yogurt and chopped nut and seeds. Serves 1