Deliciously healthy treats

By Lisa Sherman, Nutritionist

Mobile 0413 580 608

Email:  wholelifenutrition1@gmail.com

Website: www.wholelifenutrition.net.au

Lisa chocoloate for blog.jpg

If you are like me and sometimes crave something sweet, it’s good to have a few quick and tasty treats available.  Below are some of my go-to recipes that will satisfy that sweet craving and yet are still good for you as they are high in antioxidants and healthy fats.

 

Foods high in antioxidants such as blueberries, dark chocolate and pecans, provide numerous benefits across most of our body systems. Improved digestive function, immune system support, nervous system function, plus healthy liver and kidney function, and also relieve stress, fatigue and improve sleep quality.

 

These recipes are all easy to make, are family friendly and can also make a great dessert option if entertaining…just remember to keep an eye on portion size.

 

RECIPE – BLUEBERRY + COCONUT CHOCOLATE BARK

Serves 6 | Preparation time 15mins | Freezing time 30mins 

 

Ingredients:

o   Dark chocolate, high-quality, min 70% cocoa, 100g

o   Sea salt, pinch

o   Dried blueberries, 40g roughly chopped

o   Coconut flakes, 2 tablespoons

 

Method

o   Line a small tray with baking paper and set in the fridge.

o   Break the dark chocolate into small pieces.  Melt chocolate in a double boiler or heatproof bowl set over a small saucepan with a few cms of boiling water.

o   Once melted, remove from heat and pour onto tray, allow to cool for 2mins.

o   Sprinkle with blueberries and coconut flakes.

o   Place the bark in freezer for 30mins, before breaking up into individual pieces.

 

RECIPE – CHOCOLATE COATED DATES

Makes 6 | Preparation time 15mins | Fridge time 2 hours

 

Ingredients:

o   Dark chocolate, high-quality, min 70% cocoa, 100g

o   Medjool dates, 6 pitted

 

Method

o   Line a small tray with baking paper.

o   Break the dark chocolate into small pieces.  Melt chocolate in a double boiler or heatproof bowl set over a small saucepan with a few cms of boiling water.

o   Once melted, using a spoon carefully roll each date in the chocolate and place on tray.

o   Place the dates in the fridge for 2 hours to set.

 

RECIPE – CHOCOLATE NUT DELIGHT

Serves 4 | Preparation time 15mins | Fridge time 2 hours

 

Ingredients:

o   Dark chocolate, high-quality, min 70% cocoa, 100g

o   Mixed nuts (almonds, cashews, pecans, hazelnuts, brazil nuts), non-salted, roughly chopped, ½ cup

 

Method

o   Line a small tray with baking paper.

o   Break the dark chocolate into small pieces.  Melt chocolate in a double boiler or heatproof bowl set over a small saucepan with a few cms of boiling water.

o   Once melted, add the mixed nuts and stir until all coated.  Pour onto tray in an even layer.

o   Place the tray in the fridge for 2 hours to set.

 

Note:  all prepared items will store in fridge in air-tight container for up to 4 days, or freeze for up to 1 month.

Chicago Marathon 2018

Chicago Marathon - The 3rd of the Majors

by Rachael Honeywood

I was mentally scarred from London marathon earlier this year and unsure of how my body would hold up when I arrived in Chicago.

As I woke on the morning of the race, the rain was falling. We had 2 hours before the race started and as the forecast was a max of 16 degrees I was relieved that it wouldn’t be a hot one.

By 6.30am Hayley and I were out of the hotel in matching Rejoov tops, the obligatory hair ribbon and nails and we were on our way to the bag drop and start. I was far more nervous than Hayley and as we entered the streets in the dark I started to fear the run. Would I be able to make it to the finish? Would my leg hold up? What was I thinking doing two marathons in a year?!

As we had left the hotel later than we had planned, due to the weather, it was all a bit rushed. We made it to the park and after queuing to be security checked our bags were soon dropped, and we headed to our starting corral D.

Months ago I had said that I didn’t want to run the race with Hayley. I didn’t want to hold her back and knew that my training for this race had been far from ideal. But I was so glad that I had her there beside me at the start line.

Luckily we were off in the first wave so we only had a short while to wait.

As we moved towards the start gate I said goodbye to Hayley and knew that I was going to run this race a very different way to any of my others. It was about finishing and getting another major ticked off.

The weather was great about 13 degrees and light rain through out the whole event. It was such a relief to not have sun beating down. But it also meant wind and being cold so it was important to stay running near others to get a bit of a barrier.

I honestly couldn’t say much about the course. It was flat, we ran over a number of different bridges. The boat tour we had been on the day before meant that I recognised some of the architecture and as there was a low fog over the city the sky scrapers were unable to be seen. But the neighbourhoods didn’t mean anything to me and certainly weren’t as iconic as Boston or London. Also due to the rain, there were not as many spectators out on the course cheering. This didn’t bother me as I had my iPod filled with tunes I love, as well as songs which friends had suggested to remind me of them when they came on during the race.

At 8 miles there was the big screen which family had sent messages in advance too. It made my heart race a little to think of Tom and the kids who once again had been so supportive of my running major marathons obsession and were proud of me taking part in this event. Knowing they couldn’t be there in person but had sent me well wishes on the screen was a good boost!

I went through 10km at a steady 50min and felt good. I decided to try and increase the pace for the next 10km. My watch was spitting out crazy splits of 2.37, 2.15 km which I knew was wrong so I was running on the running time only. It was good as it meant I wasn’t worried about my pace and just was going with the flow.

21kms was a good benchmark to hit! I had gone through it in 1.44.20 and was happy with the pace.

In the 10 days leading into the marathon I had been listening to a headspace mindfulness session on ‘competition’. This was what helped me between 20-30km. When my glutes felt tired, leg started to bug me or my right toe was rubbing I would focus on my steps ‘left, right, left, right’ this helped me to revert my mind from the discomfort and back onto running.

When I reached the 30km marker I was really relieved. 12km was achievable, my body was holding together and I didn’t feel anything like I did at the same point as London. If I could hold onto the pace I was running at I would make 3.30.

The rain increased and I was aware that I wasn’t drinking as much fluid as I probably should. I decided to drink the Gatorade instead of taking on another gel and at each station would grab water and electrolyte.

30-40km were a slog but I focused back on my steps whenever the self doubt came into my head.

In the last 2km I noticed the crowd had grown and I gave thumbs up to as many people as I could trying to thank them for coming out on a wet morning to cheer us on.

The final 800m I tried to get my head down and increase speed. While I had no speed in my legs, I saw that I was very close to getting under 3.30. However with the final 300m, on a small hill I knew that I wouldn’t get under the time.

Crossing the finish line, 3.30.10 I was once again over come with emotion. Such a Huge Relief that i had made it! It wasn’t a PB but I was as happy with my time as I was when I had run a personal best.

When the sports doctor, in May, told me that running a marathon in October was out of the question as I had a torn hamstring, I really didn’t imagine even making the start line, let alone finishing. However with the guidance of my physio, holding back on any tempo runs until the start of August and doing absolutely no speed at all in this training block I had managed a time 9 min quicker than London & only 5min off my best. This run proved that with a positive mindset it really is mind over matter.

I had wondered a number of times when I was out on the course how Hayley had been doing? Had her race gone to plan? What time had she run?

As I got my medal there she was waiting for me! She had done amazingly: 3.20, her target time! She has been such a huge part of my life in the last two years and I was so pleased to be able to hug my friend at the finish.

Tears literally filled my eyes. She told me not to cry... we had a very important photo to have taken of us together with our finishing medals!

So 3 majors down.... 3 to go.... and while the course I don’t think I will remember in years to come. This has certainly been a special race to have done it with my best running mate!

 Rachel Honeywood & Hayley Kain - making memories in Chicago

Rachel Honeywood & Hayley Kain - making memories in Chicago

Monthly Track Time Trials ES Marks, Sydney

Thursday 15th Nov 2018, windy, drizzly conditions: Elle 18.31, Erika 18.42, Greta 19.13, Maya 19.24, Rachel 19.58, Sammie 20.02 (42sec pb). Thanks 20min pacer Jerome, Ash 20.04, Michael Quinn 23.46, Lesley 26.30, Robin 3k 16.56 then 800m great session, Zac 5 x 1k reps on a 5min cycle.

 Love it!! November 2018

Love it!! November 2018

A cosy time trial 25th October with fabulous results!! Special shout out to Elle Goldrick 18.30 PB & debut on a tartan track!! Dean Mannix PB 21:08, Bruce Lambert strong run 17:15, Renee Everett 20:28, Lex Van Santen 23:12, Anna White 12:20 3k then paced Elle the last couple of laps of her 5k thank you Anna, Cathy Rowney 15:50 3km (over 50yrs), Emma Trehy 25:54, Susan McCallum (over 50yrs) 3km 13:56. We are so proud of our newbies and older age groups and everyone giving the track a crack to further improve and have a great workout!

 October 2018!! Well done gang!!

October 2018!! Well done gang!!

Rejoov Bondifit time trial - all various clubs / session 25th September 2018: 
Geordie Bundock 17.15 (first time back on track in ten years!)
Dan de Zilva 17.19 1sec Pb
Sheng Bosco Huang 17.20 
Kieran O’Connor 18.18 7sec Pb 
Greta Truscott 18.31 
Jakub Mlynarczyk 19.00 5sec Pb 
Anna White 19.38
Neil Rosenbaum 19.39 14sec Pb 
Zac Vereker 19.50 Pb 
Bron Armytage 19.58 Pb & CT pacer
Deb Ford 21.41 debut at the track 
Spot Anderson 22.35
Emma Starritt 22.41
Ben Wright 22.48
Trent Carroll 22.55
Beth Stewart 23.06
Karen Lake 24.21
Kimberly Hill 24.35
Emma Trehy 25.35 3rd fastest time 

Keith Bateman 3k 10.20
Niki Hale 3k 14.24
Katherine Christian 3k 16.00 

Cheer squad Strommie & Rolo
Photographer terrific pics & support Zac Smith, thanks guys. 

Well done everyone!

 ES Marks track timetrial rejoov bondifit and all clubs 25th sept 2018

ES Marks track timetrial rejoov bondifit and all clubs 25th sept 2018



Thursday evening 14/6/18 Great conditions, thanks everyone for going along, well done on the PBs too: 

Jerome Dupuy 16:40

Eoin Reville 17:20

Tim Mathas 18:47

Simon Hermann 19:25 PB 

Neil Rosenbaum 19:53 PB

Darren Bagnall 20:28 (fastest time in 15 yrs) 

Tanya Tan 20:35 (1min pb) 

Emma Trehy 25:16 PB 

Tania farmer 27:10

Steve Garamy 14:51 (3k) 

Chris Truscott 9:40 (3k)

Track time trial es marks 14.6.18.jpg

 

24/5/18 Another perfect night at ES Marks for our latest 3/5km TT. Up from Nowra for the day, long term Rejoover Robin Vonk ran off the front all by himself and smashed in a pb of 16:01. Well done mate. Neil Pearson and Chris Truscott paced Maya Borthwick to a well earned 18:43. Another great run as was Rob Kolbe’s in 19:33 (first time on the track since 1990!), Zack in 20:20 and sis Jenny Doak (nee Truscott) 3km - 11min. We had a couple of Kembla Joggers thanks for jumping in.

Track time trial group May 2018.jpg

 

26/4/18 Terrific atmosphere & fabulous runs 🙌🏼 Es marks monthly Track Time Trial: 

5000m
Andy Heyden 44yrs young 15:53 PB quickest time in 20+ years of running
Chris Truscott 16:11
Mark Higgs 16.41
Cathy Liu 18.37 last track sesh before going to Denmark 🇩🇰😭
Jakub Mlynarczyk 19.05 congrats 35sec PB
Jenny Doak 19.19
Nicol Roth 19:45 from France, BRATS  
Neil Rosenbaum 19.59
Karl Hayes 20.37 Bondifit
Spot Anderson 22:20 Bondifit coach
Cathy Rowney 26.07 1st time on track since 12yrs old now 54 💪🏻

3000m: 
Jack Maxwell 9.35
Fred Marlton 12:49 also leaving for 🇩🇰 
Jacob Mueller 13.24 11yrs old fantastic 🙌🏼
Steve Garamy 14.54
Louise Brooks 21:50 Woodstock all clubs welcome

ES marks track TT April 2018 group.jpg
Track 26 April 2018.jpg

 

Thursday 22nd March 2018. We really enjoyed seeing everyone at the 3k/5k track TT at ES marks in almost perfect conditions (slight breeze on the home straight). 

Cathy Liu 18:15 PB
Neil Rosenbaum 20:19
Mark Higgs: 16:54 - PB
Jack Maxwell: 16:21 / PB
Andy Heyden 16:08
Jeet 17:32
Oliver Gissing: 18:14
Ash Ruane: 19:50 PB
Georgina Eden: 20:58 PB
Niki Hale 13:57 SB - 3k
Aoife Yofi 23:41
Natalia Veinberg 15:04 PB - 3k

Track Time trial 22nd mar 2018 group start.jpg