What Does 20g Protein Look Like?

I am sure you hear enough about protein if you are in any way into exercise and nutrition. However, many people don’t realise the foods that are high in protein – it’s not just chicken believe it or not! As well as the foods that contain protein, it’s important we know roughly how much protein…

Top Tips After Overeating – ‘Tis The Season!

December is the month of festivities after all and that includes family, friends, food and drink . . .and more food! 😉 Therefore I’ve put together a few tips to help limit the damage after you’ve overdone it a little. Safe to Christmas Day will be the big one! 😛 Limiting the damage the days…

Vegetable Quiche with Sweet Potato Crust

Ingredients: 1-2 medium sweet potatoes 2 cups spinach 7-8 cherry tomatoes 1 large onion (extra veggies of choice) 5 eggs 2 egg whites 1/4 cup low fat milk 1/4 cup light mozzarella salt/pepper or seasoning of choice olive oil spray Method: Pre-heat oven to 190 degrees celsius. Grease a baking dish with olive oil spray…

Common Bulking Mistakes

As the six pack season comes to an end once again, I feel like it’s an apt time to discuss the topic that is ‘bulking’. If you didn’t manage to sport a six pack this summer, at least you can feel comfortable about not having one now as winter approaches!

My Top Supplement Recommendations

As I spoke about supplements and my recommendations on my Facebook Live chat last week (19th October), I said I would put my list together in a blog post so here it is! I cannot emphasise just how important it is to focus on the basics of good nutrition as well as sleep, stress, hydration…

Keep your kids healthy this summer!

• Never skip breakfast – Even though the kids may lay in bed a little later than usual, it’s important to get them into the habit that they should be having a good breakfast when they get up. Having more time in the summer means more time to make breakfast fun as well. Move away…

Health & nutrition tips to help with exam prep

Whether you have exams coming up or you just want to learn how to improve your focus and concentration in general, the following information will be useful to you! In order for our body to perform optimally both physically and mentally, we must make sure we are getting enough quality nutrients from whole foods.

Mini Granola Cups

This simple take on regular granola is ideal for keeping an eye on how much granola you’re eating as it can be quite energy dense (you don’t have to eat much of it for the calories to add up). I found that 2 filled granola cups was the perfect serving size, although I may have been…

All about macros: Carbohydrates

First and foremost, you do not need to avoid carbs in order to lose fat. I am almost certain that at some stage, the majority of you reading this have come across someone, if not yourself who has avoided carbohydrates or ‘carbs’ in the hope of losing weight. Growing up with a Western diet I think…

All about macros: Fat

Before you go thinking that a low-fat diet leads to a lower body fat – it doesn’t! There is a difference between dietary fat and the fat on your body. If you over-eat foods high in fat, sending you over your recommended calorie intake, then yes it may be the cause of weight gain but it…

All about macros: Protein

First of all, what are macronutrients or ‘macros’ as they are more commonly known? The three main macronutrients are Protein, Fat & Carbohydrates. The foods you eat on a daily basis are made up of different macronutrient combinations. Examples: Chicken breast – mainly protein with a little fat Tuna – mainly protein Salmon – mainly…

Why you should ditch the weighing scales!

For years now people have relied solely on the scales as an accurate measurement of how their diet is going. Weighing scales are not an ideal way to track your body composition – in fact all they seem to do is trigger anger, judgement and self-doubt in those who don’t see the numbers they want…