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LifeShape Health Resource Library

Our team of doctors, dietitians, exercise physiologists, psychologists and diabetes nurse educators use their expertise and experience to create a large library of quality, highly applicable resources for our clients and the community.

Food & diet

Kombucha & Boosting Gut Health

What does good gut health mean? Can you use foods or other products to boost and improve gut health?  These are certainly topical subjects.  Here is the detail on what makes up a good gut! So, what is good gut health? Unfortunately, a clear definition of this doesn’t really exist in the scientific literature, but […]

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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 […]

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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 […]

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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 […]

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Exercise, training & activity

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 […]

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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 […]

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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'. 

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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?

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Healthy Recipes

Healthy Fried Rice

Ingredients (Serves 4) 280g chicken breast, cubed1 teaspoon sesame oil1/2 Chinese cabbage, shredded1/3 cup of peas1 small red capsicum, seeds removed, diced3 cups cooked SunRice long grain brown rice2 tablespoons light soy sauce2 tablespoons kecap manisplus extra to drizzle15g cashew nuts, lightly toasted6 spring onions, thinly sliced on the diagonal1 clove garlic, crushed Method Step […]

Sweet Potato Toast with Beetroot Hummus

Ingredients (serves 2)1 small sweet potato1 garlic clove, crushed400g tinned chickpeas, drained1 small beetroot, cooked1 tablespoon olive oil1 tablespoon tahini1 splash lemon juice½ teaspoon ground cumin½ teaspoon ground paprikaSaltPepper60g baby spinach1 tablespoon sunflower seeds Method Preheat an oven to 200C. Carefully slice the sweet potato into 4-6 slices. Place on a non stick baking tray […]

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 […]

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Our Disclaimer: All client testimonials are genuine accounts of experiences on the LifeShape program. Due to the personalised nature of the LifeShape program, results may vary based on an individual’s compliance, motivation and personal history.
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