There are four types of fats: monounsaturated fats, polyunsaturated fats, saturated fats and trans-fats. Monounsaturated fats and polyunsaturated fats are known as the ‘good fats’ because they help prevent diabetes, heart disease, cancer, obesity, muscle and joint pain, inflammatory conditions, lower cholesterol and blood pressure. Monounsaturated fats include olive oil, Sunflower oil Peanut oil, Sesame oil, [...]
Great alternative for rice dishes, low in carbs, lower in calories and tastes great! Ingredients 1 tsp organic coconut oil 15 curry leaves 2-3 small pieces of cinnamon bark 4-5 cloves 5 cardamom pods 1 tsp turmeric 1 tsp sea salt 1 tsp mustard seeds 200g cauliflower, grated 200ml fresh chicken stock (or use one organic [...]
Poor preparation We hear it time and time again “Failing to plan is planning to fail” and with good reason. It’s important to plan out what you are going to eat every day. Some people like to meal prep for the whole week. I prefer to cook my meals the night before. So decide on your [...]
Ingredients 10g organic butter or coconut oil 2 rashers unsmoked bacon (use vegetarian bacon if preferred*) large handful kale 2 closed cup mushrooms, sliced 2 small tomatoes, halved 2 medium sized eggs, whisked salt and pepper to season SERVES 1 Instructions In a frying pan, melt the butter or coconut oil over a medium heat. [...]
People believe they are not addicted to sugar because they don’t eat lollies or chocolate. Sugar is also found in High GI foods such as white bread & pasta and of course fast food. So if you crave these foods often it’s highly likely you have an addiction. Other signs of addiction are always craving [...]
Ingredients 3 medium sized bananas 50g crunchy peanut butter (no added sugar) 2 medium sized eggs 1 egg white 40g porridge oats (use gluten free oats if preferred) 20g ground almonds 30g flaxseed, whole or ground 50g chocolate flavour protein powder 30g organic raisins 20g dark chocolate (minimum 70% cocoa), finely chopped MAKES 9 BARS [...]
Great workout to build lower body strength and lean muscle. If you're not sure what weight to use for the back squats just warm up until you a get to a weight that you think you could do for 1 set of 8-10 and use that weight. Then for the pause back squats take 10kg off [...]
All my clients will do this workout on Tuesday. It's upper body strength followed by a high intensity weights circuit. Great for building muscle and burning fat! It should only take you 30-45 minutes to complete. Do you want to lose weight, tone up and feel good about yourself again? For those interested in personal/small [...]
SERVES 1 Ingredients: 125g plain or Greek yoghurt (use dairy free yoghurt if preferred) 60g fresh blueberries 10g chopped hazelnuts 5g mixed seeds (e.g. flaxseed, sesame seeds, sunflower seeds) pinch of saffron (optional) Instructions: Spoon the yoghurt into a bowl and top with the remaining ingredients. Store in an airtight container and refrigerate for [...]
