Meal Planning


August 13, 2020


When eaten the right way carbs are our primary source of energy for brain and muscle function along with playing an essential role in hormone and neurotransmitter balance. Also, when it comes to fitness, carbohydrates seem to be pushed aside, when in fact, when eaten the right way are equally as important for performance and muscle repair.

To sustain energy and support weight management it is best to eat carbohydrates that allows your body to absorb the glucose in a slow and sustainable way. This is just one reason why it is essential you consume whole foods for your carbohydrate intake and skip the processed carbs. The refined ‘carby carbs’ can cause fluctuations in mood and energy, and a build-up of fat, especially around your waistline. When you eat refined carbs, your bloodstream is flooded with sugar which triggers a surge of insulin to clear the sugar from your blood. All this insulin can leave you feeling hungry soon after a meal, often craving more sugary carbs. And so, the cycle continues.

Here's how insulin works

Insulin is a hormone made by one of the body's organs called the pancreas. Insulin helps your body turn blood sugar (glucose) into energy. It also helps your body store it in your muscles, fat cells, and liver to use later, when your body needs it.

After you eat, your blood sugar (glucose) rises. This rise in glucose triggers your pancreas to release insulin into the bloodstream. Insulin travels through the blood to your body's cells. It tells the cells to open up and let the glucose in. Once inside, the cells convert glucose into energy or store it to use later.

Without insulin, your body can't use or store glucose for energy. Instead, the glucose stays in your blood.

Want to know more about how to best include carbs into your daily nutrition? Let me help you.

In the meantime, here's something to get you started. L x


4 large baking potatoes or 4 small sweet potatoes (or a mix)

1 tbsp. olive oil

4 organic eggs

Flaked sea salt

1 cup of raw almonds

2 cups of basil leaves

1 cup rocket

1 garlic clove

3 tbsp. olive oil

1 tsp. chili flakes

Juice from ½ lemon

¼ tsp sea salt and pepper to taste

3 tbsp. filtered water

Preheat the oven to 220C

Place the potatoes or sweet potatoes on a baking tray, drizzle with olive oil and sprinkle generously with salt.

Bake for 50-55 minutes, or until the skin is golden and the middle is soft. Remove and set aside

Meanwhile, make the almond pesto and soft boil the eggs.

To make the pesto:

Combine the almonds, basil, rocket in a food processor and pulse until roughly chopped.

Add the garlic, olive oil, chili, lemon juice, water, salt, and pepper and pulse again until smooth or reaches desired consistency.

To soft boil eggs:

Bring a pot with water to a rapid boil on the stovetop, turn the heat down slightly to medium/hot.

When your potatoes are about 6 minutes from being cooked, carefully place the eggs in the water and set the timer for 6 minutes. If you like them a little more on the cooked side (pictured) go for 7-8 minutes. Remove from pot to cool before carefully peeling the shell away.

Place the cooked potato on a plate and slice (almost but not all way) in half.

Generously spoon in the pesto into the middle of each and then top with an egg in each. Cut the egg in half at this point so the yoke melts into the mix.

Dollop over some more pesto, sprinkle with salt, pepper, additional chili flakes and drizzle lightly with olive oil.


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