Fibrous Fruit & Vegetables Reduce the Risks of T2DM
Type 2 Diabetes Mellitus (T2DM) is a chronic condition that affects the way the body processes blood sugar (glucose). T2DM effects 451 million people worldwide and is a growing public concern, and an additional 374 million people are currently at risk of developing the disease.1 With type 2 diabetes, the body either doesn't produce enough […]
Why You Can’t Out Exercise a Bad Diet
The idea of working off your food has been circulated through modern society, however how feasible is it to work off a bad diet? Unfortunately, for us working off a bad diet takes a lot of time and effort. For example to work off a 180g chocolate block (968 cal) it would take over 3 […]
How to Lose Those Last Few Kilos
You’ve finally lost weight and are so close to your weight goal – yet you just can’t seem to get there. No matter how successful your weight loss journey has been, those troublesome last few kilos are actually quite normal. Our bodies are quite perceptive and can sense the weight transformation you have undergone. It […]
In a cooking rut? How to meal plan for weight loss
Tired of trying to think of meals to plan that are helpful for weight loss? Bored with your current rotation of recipes and meals? Here are some helpful tips on how to help you get out of a cooking rut when meal planning to help with weight loss. Planning a weekly menu Planning for the […]
Why You Can’t Out Exercise a Bad Diet
The idea of working off your food has been circulated through modern society, however how feasible is it to work off a bad diet? Unfortunately, for us working off a bad diet takes a lot of time and effort. For example to work off a 180g chocolate block (968 cal) it would take over 3 […]
How to Lose Those Last Few Kilos
You’ve finally lost weight and are so close to your weight goal – yet you just can’t seem to get there. No matter how successful your weight loss journey has been, those troublesome last few kilos are actually quite normal. Our bodies are quite perceptive and can sense the weight transformation you have undergone. It […]
7 Weight Loss Secrets Staring You in the Face
Losing weight is never easy. It takes time, patience and know-how. Food and exercise aside, there are 7 things you can do to make it easier for you to get into a 'weight loss mode'.
Is it possible to target weight loss to specific body parts?
Many people want to target fat loss to specific areas of their body, whether it be arms, thighs, butt or belly. It seems there’s always at least one specific area we want to change on our bodies. However, is this actually possible?
Mustard Glazed Salmon with Asparagus
Ingredients (serves 8)1 kg salmon fillet, pin boned1 tablespoon of Dijon mustard1 tablespoon of wholegrain mustard2 teaspoons honey2 tablespoons lemon juice2 teaspoons olive oil2 tablespoons dill, choppedFor the salad:3 bunches of asparagus, halved200g of sugar snaps1 cup of fresh or frozen peas75g of feta cheese1 teaspoon of lemon zest1 tablespoon lemon juice2 teaspoons olive oil2 […]
Chicken & Pumpkin Salad
INGREDIENTS (SERVES 4)500g skinless chickenbreast, sliced4 cups rocket2 cups pumpkin, cubed16 grape tomatoes, halved1 capsicum, sliced1 red onion, thinly sliced40g pine nuts, toasted120g low fat ricotta cheese5g lemon pepper seasoningOlive oil spray60ml Birch & Waite Green Goddess Garden Herbs lemon and garlic dressing METHOD Place pumpkin and capsicum in microwave and cook on high for […]
Beetroot, Feta & Rocket Salad
INGREDIENTS (SERVES 4)400g trimmed meat, sliced2 cups cos lettuce, sliced2 cups rocket500g beetroot, cubed16 grape tomatoes, halved1 capsicum, sliced1 red onion, thinly sliced20g pine nuts80g reduced fat feta5g lemon pepper seasoning60ml Birch & Waite Birch & Waite Salad Dressing Greek Yoghurt Feta & DillOlive oil spray METHOD Place capsicum in microwave and cook on high […]
Almond & Orange Cake
INGREDIENTS (SERVES 15)Olive oil spray2 medium navel oranges6 eggs, separated1/4 cup caster sugar30g butter200g cottage cheese1 teaspoon vanilla essence3 cups almond meal1 teaspoon baking powder2 large apples peeled, diced2 tablespoons shredded coconut1 teaspoon cinnamon1 tablespoon sugar free maple syrup450g Chobani Fit vanilla yoghurt METHOD Preheat oven to 200°C. Lightly spray a round 22cm springform pan […]
Choc Coco Energy Balls
Ingredients (Serves 18) 1 cup raw almonds 15 Medjool dates, pitted (1.5 cups) 1/2 cup unsweetened cocoa 1/3 cup unsweetened shredded coconut 1 tsp vanilla essence 1/4 cup mini dark chocolate chips Method 1. Place almonds into a food processor (or blender) and process on high until you’ve created a fine almond meal2. Add the […]
Almond & Choc Chip Cookies
Ingredients (Serves 10) 130g almond meal 2 ½ tablespoons rice bran oil 30g dark chocolate chips 2 tablespoons maple syrup 1 teaspoon vanilla extract ¼ teaspoon salt ¼ teaspoon baking powder Method 1. Preheat oven to 170°C.2. If making your own meal, add 1 heaped cup of almonds to a processor and process on high […]
