JR Fit Nutrition, Silverdale (2026)

21/11/2021

Lentil Curry

2 Tbsp Curry Powder
1 Tsp Turmeric Powder
2 Cloves Garlic
1 Tsp Grated Ginger
1 Tsp Miso Paste
1 Red onion chopped
2 Cups chopped cauliflower
10 White button mushrooms
1 Tray Shiitake Mushrooms (Optional)
1 Tin Lentil
2 C Baby Spinach

- In a pan heat coconut oil and add cauliflower and fry red onion for a couple of minutes until translucent and soft.
- Add garlic and ginger and spices and fry off for another minute.
- Add Mushrooms to the pan and allow to cook for 5 minutes.
- Stir through miso paste and add 1/4 cup water. (Its okay to add up to 1/2c extra if you find the water evaporates too quickly.
- Drain can of lentils and add to the pan and bring to heat.
- Stir though the baby spinach, season with salt and pepper.
I often will double the recipe and divide into individual meal prep containers for easy lunch or dinners.

Try this recipe out and be sure to tag us in your creations!

01/08/2021

Raw Peppermint Dark Chocolate and Pistachio slice!

Who wants the recipe?

Raw • Refined Sugar Free • Vegan

31/07/2021

Have you ever tried to ferment your own veg?

I can’t believe how simple it is! This morning I got up early and prepped a couple of jars.

In this jar I’ve done carrots in a mix of fennell seed, mustard seed, peppercorn and kawakawa.

I’ll leave this bad boy on the beach for the next week for all these delicious flavours to intensify and the fermenting process do it’s thang! Then into the fridge and this will last up to 6 months possibly even longer!

The ratio I use is 20g Himalayan sea salt to 1 L of water.

26/07/2021

Fermented foods are rich in probiotic bacteria so by consuming fermented foods you are adding beneficial bacteria and enzymes to your overall intestinal flora, increasing the health of your gut microbiome and digestive system and enhancing the immune system.

We recommend foods and products that are kept in their natural form so raw is best, unpasteurised, organic, rich in nutrients. (Sorry guys, not talking about wine, beer and ciders 😂)

- Kimchi
- Sauerkraut
- Miso
- Gut Shots
- Toncis
- Kefir
- Kombucha
- Coconut Yoghurt

Our local make it so easy to add these foods into our diets with a range of products!

25/07/2021

GINGER TURMERIC TONIC

This turmeric tonic is good served both warm and cold.

Be advised, though, turmeric is an acquired taste so start with a little less if you are not used to its flavour.

Be sure to add the black pepper – it increases the bioavailability of curcumin, the active component of turmeric.

1 cup (150g) mixed raw almonds and cashews
4 teaspoons grated fresh turmeric (or 2 teaspoons ground turmeric)
2 tsp grated fresh ginger (or 1–2 teaspoons ground ginger)
2 tbsp Manuka honey
1 teaspoon vanilla extract
4 cups filtered water
¼ teaspoon sea salt
pinch black pepper

Place the nuts in a bowl, cover with filtered water and soak for 12 hours (in the morning or overnight) 

Drain and rinse the nuts, discarding the soaking water.  

Add them to a blender along with the rest of the ingredients.

Blend on a high speed until completely smooth.  

Taste and adjust the spiciness and sweetness to your liking by adding more ginger and/Honey

Strain the turmeric milk through a nut milk bag or a piece of cheesecloth or a fine-mesh sieve and store in the fridge in a large glass carafe with a lid/stopper 

The tonic can keep for a few days in the fridge, if sealed. 

Serve cold or gently warmed up.

25/07/2021

The Link between our gut health and our mood is made through the microbiome.

The majority of serotonin receptors are in our gut and this is what controls our mood.

What we put into our body can either help or damage the composition of your gut.

Nutrients that will help our gut are:

𝐓𝐫𝐲𝐩𝐭𝐨𝐩𝐡𝐚𝐧 (𝑓𝑜𝑢𝑛𝑑 𝑖𝑛 𝑒𝑔𝑔𝑠 𝑎𝑛𝑑 𝑐ℎ𝑖𝑎 𝑠𝑒𝑒𝑑𝑠.)
Body takes it and converts into serotonin and melatonin
Imaging if your not consuming enough - it’s not going to make you happy or sleep

𝐓𝐲𝐫𝐨𝐬𝐢𝐧𝐞 (𝑓𝑜𝑢𝑛𝑑 𝑖𝑛 𝑎𝑙𝑚𝑜𝑛𝑑𝑠, 𝑙𝑒𝑛𝑡𝑖𝑙𝑠, 𝑠𝑒𝑒𝑑𝑠)
Converted into dopamine (motivates you to do stuff & Epinephrine (our fight or flight mode)
Imagine if you don’t have - drooling on couch. Feel meh in bad situations

𝐈𝐧𝐝𝐨𝐥𝐞-𝟑-𝐥𝐚𝐜𝐭𝐢𝐜 𝐚𝐜𝐢𝐝 (𝐅𝐞𝐫𝐦𝐞𝐧𝐭𝐞𝐝 𝐟𝐨𝐨𝐝)
ILA - strongest antioxidants in the body.
Antioxidants break down free radicals

Eating the correct foods is necessary but not sufficient and sometimes need to aided with targeted supplementation and drastic lifestyle changes.

𝐖𝐡𝐚𝐭 𝐦𝐚𝐤𝐞𝐬 𝐚 𝐡𝐞𝐚𝐥𝐭𝐡𝐲 𝐦𝐢𝐜𝐫𝐨𝐛𝐢𝐨𝐦𝐞:

- Large variety of veggies
- Lean meats, fatty fish, coconut oils, olive oils, seeds.

In a healthy gut we have many diverse species

If you train your system to do this your gut is going to produce more bacteria that is use to seeing the kinds of food you eat and eventually you’re going to skew the ratios. The bad bacteria is going to out compete the other types that are there as they’re not being used.

Then you’re going to end up with a situation without a diverse set of gut bacteria.

𝐇𝐨𝐰 𝐜𝐚𝐧 𝐈 𝐢𝐦𝐩𝐫𝐨𝐯𝐞 𝐦𝐲 𝐦𝐢𝐜𝐫𝐨𝐛𝐢𝐨𝐦𝐞 - 𝐋𝐨𝐭𝐬 𝐨𝐟 𝐭𝐢𝐦𝐞 𝐚𝐧𝐝 𝐞𝐧𝐞𝐫𝐠𝐲.

Many of the things we do in our life are lethal to the microbiome for example:

Bag of chips a day - well we don’t find a lot of healthy things in chips. No tryptophan, tyrosine, ILA

Antibiotics - helpful but kill good and bad bacteria. Kill off microbiome

Stress - kills gut microbiome

Central nervous system - This is intricately connected to your gut and the two talk. Often if you’re stressed you feel butterflies in your stomach, you may need to go to the bathroom more, of feel nauseas.

What can we do:

Improve internal fitness

- change diet
- Stress management techniques
- Exercise
- Targeted supplementation

Can you see how the link between a healthy gut and a healthy mind is made?

20/07/2021

The Kawkawa Leaf (Bush Basil)  
A New Zealand native plant is used in Herbal Medicine and can also be used in cooking. This plant is probably growing in your backyard if you live near some bush.

"A jug of these leaves steeped with boiling water, and the mixture applied rather hot to the bruise, has great curative powers.

Kawakawa's antimicrobial and analgesic properties make it useful for treating infections, and it helps reduce inflammation of various skin conditions such as psoriasis, eczema and rashes. It is also antidyspectic (counters dyspepsia or indigestion) and antispasmotic (eases muscle spasms or cramps), so it makes an excellent digestion aid.

It is diaphoretic too – it promotes sweating – useful for expelling toxins and pathogens via the skin and can help with recovery from colds and flu.

Here are some way it can be used.  
To Make the Ointment you need

• 15g beeswax
• 85ml kawakawa/Gotu kola-infused oil
• 2ml lemongrass essential oil
Melt beeswax in a double boiler. Remove from the heat and add 85ml kawakawa/Gotu kola-infused oil. Stir until combined. Allow the mixture to cool slightly (but not harden) then add the lemongrass essential oil. Pour into a sterilised pot or pots. Leave to cool completely then replace lids. 
In The Kitchen  
You can dry kawakawa for tea or seasoning as you would any herb. Hang it in small bunches in a dry, airy room out of direct sunlight. Or use a food dehydrator. It takes 12 hours on the lowest heat setting to dry the leaves to a crisp state. You can speed up the process on a higher heat, but you will likely lose its medicinal qualities. The leaves can then be crushed in a mortar and pestle, or grinder, and stored in an airtight container. An infusion of dried leaves (make as for tea) makes a delicious soup base or can be used in place of stock, as they have a savoury flavour.

Tea

Add some chopped up leaves to hot water and allow to sit for 3-5 minutes.

Who wants a recipe for Kawkawa Hummus?

20/07/2021

At some stage in our life, we will experience anxiety. It can be uncomfortable, uncontrollable and even debilitating to our everyday lives. Our bodies natural response is to enter a flight or fight mode.

Here are three tools to use next time that wave of anxiety hits.

𝐁𝐫𝐞𝐚𝐭𝐡𝐞

𝘞𝘩𝘦𝘯 𝘸𝘦 𝘢𝘳𝘦 𝘴𝘵𝘳𝘦𝘴𝘴𝘦𝘥 𝘢𝘯𝘥 𝘦𝘹𝘱𝘦𝘳𝘪𝘦𝘯𝘤𝘪𝘯𝘨 𝘢𝘯𝘹𝘪𝘦𝘵𝘺, 𝘰𝘶𝘳 𝘣𝘳𝘦𝘢𝘵𝘩𝘪𝘯𝘨 𝘤𝘢𝘯 𝘣𝘦𝘤𝘰𝘮𝘦 𝘴𝘩𝘢𝘭𝘭𝘰𝘸, 𝘧𝘢𝘴𝘵 𝘢𝘯𝘥 𝘮𝘰𝘷𝘦 𝘪𝘯𝘵𝘰 𝘵𝘩𝘦 𝘶𝘱𝘱𝘦𝘳 𝘤𝘩𝘦𝘴𝘵. 𝘛𝘩𝘪𝘴 𝘪𝘴 𝘢 𝘯𝘢𝘵𝘶𝘳𝘢𝘭 𝘴𝘵𝘳𝘦𝘴𝘴 𝘳𝘦𝘴𝘱𝘰𝘯𝘴𝘦. 𝘖𝘶𝘳 𝘫𝘰𝘣 𝘪𝘴 𝘵𝘰 𝘪𝘥𝘦𝘯𝘵𝘪𝘧𝘺 𝘵𝘩𝘪𝘴 𝘢𝘯𝘥 𝘢𝘱𝘱𝘭𝘺 𝘵𝘩𝘦 𝘣𝘦𝘭𝘰𝘸-𝘣𝘳𝘦𝘢𝘵𝘩𝘪𝘯𝘨 𝘦𝘹𝘦𝘳𝘤𝘪𝘴𝘦𝘴.

Breathe in for 5, hold for 5 and out for 5. (I like to call this the 3 5’s) Take the deepest breath that you can. Image trying to touch the bottom of your stomach and filing your entire diaphragm. Hold it and exhale, pushing that breath out as far as you can.

If you struggle to take deep breaths practising can be a good tool. An exercise I was taught when I was a teen was to Lie on the ground and place a couple of books on my stomach and I would practice breathing in and raising only the books when I took a breath in.

Breathing brings oxygen to the brain and body which sends a message to the receptors that the body and mind need to calm down and relax fast.

𝐆𝐫𝐨𝐮𝐧𝐝 𝐘𝐨𝐮𝐫𝐬𝐞𝐥𝐟 (𝐔𝐬𝐞 𝐲𝐨𝐮𝐫 𝐬𝐞𝐧𝐬𝐨𝐫𝐬)

𝘞𝘩𝘢𝘵 𝘥𝘰 𝘐 𝘮𝘦𝘢𝘯 𝘣𝘺 𝘵𝘩𝘪𝘴? 𝘛𝘢𝘬𝘦 𝘢 𝘮𝘰𝘮𝘦𝘯𝘵 𝘢𝘯𝘥 𝘩𝘢𝘷𝘦 𝘢 𝘭𝘰𝘰𝘬 𝘢𝘵 𝘺𝘰𝘶𝘳 𝘴𝘶𝘳𝘳𝘰𝘶𝘯𝘥𝘪𝘯𝘨𝘴. 𝘞𝘩𝘢𝘵 𝘥𝘰 𝘺𝘰𝘶 𝘴𝘦𝘦, 𝘸𝘩𝘢𝘵 𝘥𝘰 𝘺𝘰𝘶 𝘩𝘦𝘢𝘳 𝘢𝘯𝘥 𝘸𝘩𝘢𝘵 𝘥𝘰 𝘺𝘰𝘶 𝘴𝘮𝘦𝘭𝘭?

𝐔𝐬𝐞 𝐭𝐡𝐞 𝟑-𝟑-𝟑 𝐫𝐮𝐥𝐞.

Look around you and name three things you see. Then, name three sounds you hear. Finally, move three parts of your body -- your ankle, fingers, or arm. Whenever you feel your brain going 100 miles per hour, this mental trick can help centre your mind, bringing you back to the present moment.

𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞

𝐀𝐧𝐝 𝐥𝐚𝐬𝐭𝐥𝐲, 𝐠𝐞𝐭 𝐦𝐨𝐯𝐢𝐧𝐠 𝐚𝐧𝐝 𝐠𝐨 𝐟𝐨𝐫 𝐚 𝐬𝐡𝐨𝐫𝐭 𝐰𝐚𝐥𝐤 𝐟𝐨𝐫 𝐚𝐭 𝐥𝐞𝐚𝐬𝐭 𝟐𝟎 𝐦𝐢𝐧𝐮𝐭𝐞𝐬.

𝐈𝐟 𝐲𝐨𝐮 𝐚𝐫𝐞 𝐚𝐭 𝐰𝐨𝐫𝐤 𝐚𝐧𝐝 𝐠𝐞𝐭 𝐚 𝐬𝐮𝐝𝐝𝐞𝐧 𝐰𝐚𝐯𝐞 𝐨𝐟 𝐚𝐧𝐱𝐢𝐞𝐭𝐲 𝐚𝐧𝐝 𝐡𝐚𝐯𝐞 𝐚 𝐬𝐭𝐚𝐢𝐫𝐰𝐞𝐥𝐥 𝐢𝐧 𝐭𝐡𝐞 𝐛𝐮𝐢𝐥𝐝𝐢𝐧𝐠 𝐲𝐨𝐮 𝐜𝐨𝐮𝐥𝐝 𝐠𝐨 𝐮𝐩 𝐚𝐧𝐝 𝐝𝐨𝐰𝐧 𝐚 𝐟𝐞𝐰 𝐟𝐥𝐢𝐠𝐡𝐭𝐬 𝐨𝐟 𝐬𝐭𝐚𝐢𝐫𝐬.

When we start exercising, our brain recognises this as a moment of stress and automatically goes into fight or flight mode. The brain automatically releases BNDF. This BDNF has a protective and reparative element to your memory neurones and acts as a reset switch. That’s why we often feel so at ease, things are clear after exercising and eventually happy.

At the same time, endorphins, another chemical to fight stress, is released in your brain. So, BDNF and endorphins are the reasons exercise makes us feel so good.

𝐍𝐞𝐱𝐭 𝐭𝐢𝐦𝐞 𝐲𝐨𝐮𝐫 𝐟𝐞𝐞𝐥𝐢𝐧𝐠 𝐬𝐭𝐫𝐞𝐬𝐬𝐞𝐝, 𝐫𝐞𝐦𝐞𝐦𝐛𝐞𝐫:

Breathe

Ground

Move

18/07/2021

Dark Chocolate Nutty Bark

Fruit and Nut Dark Chocolate Bark is a treat you can enjoy without the guilt. This lightly sweetened dark chocolate bark is loaded with coconut, dried fruit, crunchy nuts and flaked sea salt. Use whatever dried fruit and nuts you have in your pantry already to save a trip to the store!

450g 70% Dark Chocolate
1 Tsp Chia Seeds
2 Tbsp melted coconut oil
1/2 cup chopped mixed nuts (pistachios, almonds, cashews)
3 tablespoons coconut flakes
1/3 cup dried fruit ) cranberries, apricots, goji berries or stem ginger)
1 tsp flaky sea salt

Cover a large baking pan with baking paper

In a medium-sized bowl, melt chocolate in a microwave-safe bowl for one minute. Stir and then microwave in 15-second increments, stirring after each one, until chocolate is smooth and there are no lumps.

Add in melted coconut oil and chia seeds and spread chocolate evenly over centre area of baking sheet using a rubber spatula. Chocolate should be about 1/4-inch thick.

Sprinkle nuts, coconut flakes, and dried fruit evenly over chocolate. Lastly, sprinkle flaked sea salt on top.

Allow chocolate to cool at room temperature, until completely hardened, about 2 hours. Once chocolate is hard, use your hands to break it into pieces

Store in an airtight container for up to a week.

17/07/2021

Lentils are often overlooked, even though they’re an inexpensive way of getting a wide range of nutrients.

For example, they’re packed with B vitamins, magnesium, zinc and potassium

A daily dose of fibre pushes waste through your digestive system and prevents constipation, too. The potassium, folate, and iron in lentils also provide lots of benefits. Potassium counters the bad effects of salt and lowers blood pressure. They growth of healthy gut bacteria.

Furthermore, lentils contain a broad range of beneficial plant compounds called phytochemical, many of which protect against chronic diseases, such as heart disease and type 2 diabetes

𝗪𝗲 𝗵𝗮𝘃𝗲 𝗮 𝘃𝗮𝗿𝗶𝗲𝘁𝘆 𝗼𝗳 𝗹𝗲𝗻𝘁𝗶𝗹𝘀 𝗮𝘃𝗮𝗶𝗹𝗮𝗯𝗹𝗲 𝘁𝗼 𝘂𝘀.

𝗕𝗿𝗼𝘄𝗻: 𝘛𝘩𝘦𝘴𝘦 𝘢𝘳𝘦 𝘵𝘩𝘦 𝘮𝘰𝘴𝘵 𝘸𝘪𝘥𝘦𝘭𝘺 𝘦𝘢𝘵𝘦𝘯 𝘵𝘺𝘱𝘦. 𝘛𝘩𝘦𝘺 𝘩𝘢𝘷𝘦 𝘢𝘯 𝘦𝘢𝘳𝘵𝘩𝘺 𝘧𝘭𝘢𝘷𝘰𝘶𝘳, 𝘩𝘰𝘭𝘥 𝘵𝘩𝘦𝘪𝘳 𝘴𝘩𝘢𝘱𝘦 𝘸𝘦𝘭𝘭 𝘥𝘶𝘳𝘪𝘯𝘨 𝘤𝘰𝘰𝘬𝘪𝘯𝘨 𝘢𝘯𝘥 𝘢𝘳𝘦 𝘨𝘳𝘦𝘢𝘵 𝘪𝘯 𝘴𝘵𝘦𝘸𝘴.

𝗣𝘂𝘆: 𝘛𝘩𝘦𝘴𝘦 𝘤𝘰𝘮𝘦 𝘧𝘳𝘰𝘮 𝘵𝘩𝘦 𝘍𝘳𝘦𝘯𝘤𝘩 𝘳𝘦𝘨𝘪𝘰𝘯 𝘓𝘦 𝘗𝘶𝘺. 𝘛𝘩𝘦𝘺’𝘳𝘦 𝘴𝘪𝘮𝘪𝘭𝘢𝘳 𝘪𝘯 𝘤𝘰𝘭𝘰𝘶𝘳 𝘣𝘶𝘵 𝘢𝘣𝘰𝘶𝘵 𝘰𝘯𝘦-𝘵𝘩𝘪𝘳𝘥 𝘰𝘧 𝘵𝘩𝘦 𝘴𝘪𝘻𝘦 𝘰𝘧 𝘨𝘳𝘦𝘦𝘯 𝘭𝘦𝘯𝘵𝘪𝘭𝘴 𝘢𝘯𝘥 𝘩𝘢𝘷𝘦 𝘢 𝘱𝘦𝘱𝘱𝘦𝘳𝘺 𝘵𝘢𝘴𝘵𝘦.

𝗚𝗿𝗲𝗲𝗻: 𝘛𝘩𝘦𝘴𝘦 𝘤𝘢𝘯 𝘷𝘢𝘳𝘺 𝘪𝘯 𝘴𝘪𝘻𝘦 𝘢𝘯𝘥 𝘢𝘳𝘦 𝘶𝘴𝘶𝘢𝘭𝘭𝘺 𝘢 𝘤𝘩𝘦𝘢𝘱𝘦𝘳 𝘢𝘭𝘵𝘦𝘳𝘯𝘢𝘵𝘪𝘷𝘦 𝘵𝘰 𝘗𝘶𝘺 𝘭𝘦𝘯𝘵𝘪𝘭𝘴 𝘪𝘯 𝘳𝘦𝘤𝘪𝘱𝘦𝘴.

𝗬𝗲𝗹𝗹𝗼𝘄 𝗮𝗻𝗱 𝗥𝗲𝗱: 𝘛𝘩𝘦𝘴𝘦 𝘭𝘦𝘯𝘵𝘪𝘭𝘴 𝘢𝘳𝘦 𝘴𝘱𝘭𝘪𝘵 𝘢𝘯𝘥 𝘤𝘰𝘰𝘬 𝘲𝘶𝘪𝘤𝘬𝘭𝘺. 𝘛𝘩𝘦𝘺’𝘳𝘦 𝘨𝘳𝘦𝘢𝘵 𝘧𝘰𝘳 𝘮𝘢𝘬𝘪𝘯𝘨 𝘥𝘢𝘭 𝘢𝘯𝘥 𝘩𝘢𝘷𝘦 𝘢 𝘴𝘰𝘮𝘦𝘸𝘩𝘢𝘵 𝘴𝘸𝘦𝘦𝘵 𝘢𝘯𝘥 𝘯𝘶𝘵𝘵𝘺 𝘧𝘭𝘢𝘷𝘰𝘶𝘳.

𝗕𝗲𝗹𝘂𝗴𝗮: 𝘛𝘩𝘦𝘴𝘦 𝘢𝘳𝘦 𝘵𝘪𝘯𝘺 𝘣𝘭𝘢𝘤𝘬 𝘭𝘦𝘯𝘵𝘪𝘭𝘴 𝘵𝘩𝘢𝘵 𝘭𝘰𝘰𝘬 𝘢𝘭𝘮𝘰𝘴𝘵 𝘭𝘪𝘬𝘦 𝘤𝘢𝘷𝘪𝘢𝘳. 𝘛𝘩𝘦𝘺 𝘮𝘢𝘬𝘦 𝘢 𝘨𝘳𝘦𝘢𝘵 𝘣𝘢𝘴𝘦 𝘧𝘰𝘳 𝘸𝘢𝘳𝘮 𝘴𝘢𝘭𝘢𝘥𝘴.

All in all lentils have an abundance of health benefits and packed full of nutrients and can be easily added into the diet.

JR Fit Nutrition

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