NUTS AND SEEDS SHOULD BE A STAPLE IN YOUR FOOD CUPBOARD

are worth eating more frequently. They are one of the richest sources of monounsaturated fatty acids, particularly the lesser-noted palmitoleic acid (omega-7). Recent studies in animals have shown a diet high in palmitoleic acid could increase insulin sensitivity better than omega-3 fatty acids.10 HEMP SEEDS are teeming with nutrition. High in protein, hemp is  one of few plant sources to contain  all essential amino acids (similar to soya and quinoa). They are also rich  in the minerals zinc, calcium and magnesium, omega-3 fatty acids and have particularly high levels of arginine (3 g per 100 g seeds). They  are a staple ingredient in many nitric  oxide-boosting products and have  been shown to increase growth hormone production.11,12 This wonderful chicken dish is packed full of goodness. MAC-CHICKEN AND ALMOND STIR FRY INGREDIENTS (makes 4 servings) 1 tbsp macadamia oil 3 chicken breast fillets, thinly sliced 1 medium onion, cut into wedges 1  head broccoli, chopped into 5 cm lengths 1 tbsp ginger, grated 3  pak choi leaves, trimmed and roughly chopped 75 g garden peas 75 g raw almonds 75 g raw hemp seeds 2 tbsp dark soy sauce 2 tbsp plum sauce 400 g cooked basmati rice DIRECTIONS Heat half of the oil in a wok over a medium-high heat. Add the chicken and cook in batches until golden and cooked through. Set aside. Cook onions and broccoli in remaining oil for 4 minutes until tender. Add ginger, pak choi, peas, almonds and hemp seeds. Stir-fry for 2 minutes. Return chicken to the wok with the soy and plum sauce and toss. Cook for a further minute then serve with rice. Foods that can’t be seen are easily missed. The health of our gastrointestinal tract and its commensal bacteria (gut microbiota) is one of  those areas most gym-goers could  do with paying more attention to.  In fact, these bacteria have been  linked to a huge range of diseases and even the development of obesity and metabolic syndrome.13 Some of the most common symptoms of an imbalanced gut (flatulence, bloating, alternating diarrhoea and constipation) can often be reduced or eliminated by tipping the balance of bacteria in favour of good rather than bad. Probiotics have been found to improve markers of immune function and inflammation, and could speed recovery from training and reduce the incidence of illness.14 This is where fermented foods can play a vital role. Naturally fermented foods like sauerkraut, tempeh (fermented  soya beans), manuka honey, natural yogurt and kefir can.