Creatine for Cognition?

originally from: http://www.discount-supplements.co.uk/blog/creatine-cognition/

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Creatine is a supplement mainly taken in the fitness world for its performance benefits, but are there other benefits???
Well, it turns out that there are cognitive benefits too!Meaning that the brain can get a boost from Creatine supplementation in addition to your muscles! #BrainGainz

Research articles* have shown that Creatine supplementation can boost:
• Intelligence
• Attention
• Working memory

How Does it Work?

Similar to how Creatine helps to delay fatigue in muscles, it looks as though it is doing the same in the brain too. Simply put, ATP (Adenosine Triphosphate) is the body’s ‘currency’ for energy. When a phosphate (one of the three from the ‘triphosphate’) is liberated, energy is released…turning ATP into ADP (Adenosine Diphosphate) however that phosphate then needs to be replenished. This is where Creatine comes in – it provides more phosphates to restore that ADP…into ATP once again, which can then be broken down to ADP – releasing more energy. So it makes sense that if the body has a better supply of energy, we can do whatever mental task we are doing for longer or at a higher level.

Which Creatine is Best?

When it comes to Creatine, Creatine Monohydrate is the tried and true version. Plus, it’s the cheapest which is a bonus and doesn’t taste too funky compared to some of the other versions out there (I’ve tried them, not nice!) – it’s fairly tasteless and you can just add it to a drink and consume each day…simple. 5g p/day is ample for most people (and also the amount used by the referenced study).

Click here to view our Creatine Supplements >

 

* Reference Study Article: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1691485/

Other sources to check out for further reading:

http://www.ncbi.nlm.nih.gov/pubmed/18652079 , The Neuroprotective Role of Creatine

http://www.webmd.com/alzheimers/news/20030813/creatine-may-boost-brain-performance

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Creamy Lemon Dill Dressing

originally from: http://www.godairyfree.org/recipes/creamy-lemon-dill-dressing

Mayonnaise is one of those surprisingly dairy-free foods that allows me to make rich, full-bodied condiments with ease. One that Tony and I really enjoy on our daily big salads is creamy dill dressing made with fresh herbs. That said, not all mayonnaise brands are created equal. Many have hydrogenated oils, high fructose corn syrup and all kinds of […]

The post Creamy Lemon Dill Dressing appeared first on Go Dairy Free.

Researchers recommend vitamin D guidelines in order to decrease the risk of pregnancy complications in Europe

originally from: https://www.vitamindcouncil.org/vitamin-d-news/researchers-recommend-vitamin-d-guidelines-in-order-to-decrease-the-risk-of-pregnancy-complications-in-europe/

Researchers call for vitamin D guidelines for pregnant women to reduce the risk of birth complications associated with vitamin D deficiency in Europe. Continue reading →

Recipe: Crunchy spiced sweet potato chunks with garlic yoghurt dip

originally from: https://theglutenfreeblogger.com/2016/06/28/recipe-crunchy-spiced-sweet-potato-chunks-with-garlic-yoghurt-dip/

There was a lot of love on my Instagram page when I posted a picture of these crunchy, spiced, roasted sweet potato chunks the other day – and I have to say these are a bit of a game changer! I was so impressed with them I decided to make them again, complete with a garlic and coriander yoghurt dip which just paired with them perfectly.

GLUTEN FREE SWEET POTATO RECIPE24

Crispy on the outside with a delicious curry taste, they pack a bit of a chilli punch and the cooling yoghurt dip helps take the edge off – even for the most hardened chilli lover!

On their own these delicious treats are gluten free, dairy free, vegetarian and vegan (not vegan with the yoghurt dip though) and make the perfect accompaniment to any meal. I cooked mine up with some turkey burgers and fresh, steamed vegetables to create this feast!

GLUTEN FREE SWEET POTATO RECIPE20

All-in-all this dish took about 45 mins to make (including cooking time) and was pretty easy to throw together – you could even cook the burgers in the oven if you wanted to make it even easier on yourself.

So give it a go for a treat – I picked up these gorgeous chip baskets reduced in Sainsbury’s this week for only £1.99 so it seemed the perfect excuse to show them off – and thank you to my lovely friend Lauren for the gorgeous dip bowl!

I’ve split the recipes below and thrown in the turkey burger recipe too as a bonus, don’t say I never treat you guys! For the potato chunks I used a GIANT potato I picked up in Lidl, but you could use a few smaller ones! Each recipe serves four.

Crunchy spiced sweet potato chunks

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1 giant sweet potato (approx 600g)

1 large garlic clove (peeled and crushed)

1/2 tsp chilli flakes

1/2 tsp cumin

1 tsp turmeric

1 pinch pink Himalayan salt

2 tbsp rapeseed oil

40g dried polenta

Preheat the oven to 200’C. Leave a large baking tray in there to heat up with it while you prepare the potatoes.
Chop the sweet potato into 1/2 inch square chunks – I like to keep the skin on for extra fibre, so make sure you give them a good scrub first.
Add the potato to a large mixing bowl. Add in the chilli flakes, cumin, turmeric, salt and crushed garlic and toss until the potatoes are coated.
Add the rapeseed oil and mix well. Then sprinkle over the dried polenta and toss the potatoes until the are all completely coated in the polenta crumb.
Carefully remove the hot tray from the oven, pour the potatoes in so they coat the bottom evenly and bake for 25 minutes. Toss them about half way to ensure they cook evenly.
Remove from the oven and serve. While the potatoes are cooking, you can make the yoghurt dip below…

Garlic and coriander yoghurt dip

GLUTEN FREE SWEET POTATO RECIPE06

1 handful fresh coriander leaves

1 large garlic clove

1 lime

3 tbsp virgin olive oil

300g FAGE Total Greek 0% fat yoghurt

1 sprinkle pink Himalayan salt

Crush the garlic clove; juice the lime; and add them both to a food processor with all the other ingredients.
Blitz well and serve. It’s really that simple!

[Bonus recipe] Curried turkey burgers

GLUTEN FREE SWEET POTATO RECIPE26

800g Turkey thigh mince (I used 4% fat)

2 tsp cumin

2 tsp fenugreek

1 tsp dried coriander

3 tsp mild chilli powder

2 tsp turmeric

1 lime

Salt and pepper

1 tbsp coconut oil for frying

Juice the lime and add to a large mixing bowl with the turkey mince, cumin, fenugreek, turmeric, chilli powder, coriander, salt and pepper.
Mix really well with your hands (lesson learnt the hard way – you might want to wear gloves unless you want to end up with yellow nails!) until the mixture is completely combined.
From the mixture make eight small patties (you can freeze these at this stage if you want to save some for another meal, which is what I did with half of my burgers).
Melt the coconut oil in a pan and cook the burgers on a medium/high heat for 5 minutes on each size, or until cooked through. Serve up with steamed veg and the potato and yoghurt – eat any leftovers cold for lunches!

What do you think?

Do you like having a blog post with a full meal idea? If you try any (or all!) of the recipes above please comment below and let me know – I love to hear your feedback!

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