How to prevent shin splints

Shin splints are a common complaint for those who engage in moderate to heavy physical activity, especially among those who participate in running sports. The term ‘shin splints’ is used to describe the pain along the inside or front edges…

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Do it for your heart

What is heart health? Our resting heart rate is the number of times our heart beats per minute while we are exerting no energy what so ever. The better our heart health, the lower our resting heart rate. Why is…

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Why everyone is squatting – benefits of squats

Despite contrary belief, squatting is not just for bodybuilders, powerlifters or even athletes; nor does it have to be about building muscle. Squatting is, and should be, for everyone. While going to the gym and seeing flocks crowded around the…

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  • veggie-pasta-bake-blog

    Recipes

    Jan 15, 2019

    Freezer friendly veggie pasta bake

    Serves: 4 ppl Ingredients: • 450 grams whole wheat short pasta (like farafelle or penne) • 1 tablespoon olive oil • 2 cloves garlic, minced • 1 onion, diced • 1 zucchini, cut into bite-sized pieces • 1 green capsicum,…Read more

  • tasty-kale-chips

    Recipes

    Jan 8, 2019

    Super tasty kale chips

    Serves: 4 (1 heaping cup), Prep Time: 5 min, Cook Time: 20-25 min Ingredients: • Cooking spray • 1 teaspoon garlic powder • 1 teaspoon onion powder • 1/2 teaspoon chilli powder • 1/2 teaspoon paprika • 1/2 teaspoon sea…Read more

  • orange-double-cacao-bliss-bombs

    Recipes

    Nov 26, 2018

    Orange scented double cacao hazelnut bliss bombs

    Serves: 7+, Prep Time: 20 min, Cook Time: 0 min Ingredients: 10 medjool dates, each date pitted and cut into 6-9 pieces depending on size Finely grated zest and juice of 1 orange A scant pinch of bicarbonate soda 1…Read more

  • Frenched-rack-lamb-dijon-mint-healthy-recipe

    Recipes

    Oct 30, 2018

    Frenched rack of lamb with dijon & mint

    Serves: 5-6 ppl Prep time:15 mins Cook Time: 30 mins Ingredients:  2 racks (6 ribs per rack) Lamb french trimmed sea salt & freshly ground black pepper 2 tablespoons fresh mint chopped 1 tablespoon Dijon mustard 1/2 teaspoon olive oil 1/2…Read more

  • AF0918_BLOG-IMAGES2

    Recipes

    Sep 25, 2018

    Healthy Beef Fajitas

    Serves: 1, Prep Time: 10 min, Cook Time: 20 min Ingredients: Oil spray (3/4g) 100g lean beef fillet steak thinly sliced 1 small red onion thinly sliced 1 red capsicum sliced 1 carrot sliced 1 teaspoon ground ground cumin 1/2…Read more

  • shitake-mushroom-soba-noodles-recipe

    Health

    Lifestyle

    Nutrition

    Recipes

    Aug 29, 2018

    Sesame & shitake mushroom soba noodles

    A refreshing mushroom salad with Asian flavours & the crispy superfood goodness of kale! This recipe is vegetarian, low in fat and saturated fat, and provides good amounts of fibre and antioxidants. NOODLES 270 g packet soba noodles 3 teaspoons…Read more

  • 5-Ingredient-5Minute-Bliss-Balls

    Recipes

    Jul 26, 2018

    5 Ingredient, 5 Minute Bliss Balls

    This 5 ingredient, 5 minute recipe is a cinch for those in a pinch for time. Quick and easy, these bliss balls make for the perfect snack on the run! This recipe makes 24 balls. Store in an airtight container…Read more

  • A bowl of black bean chicken chilli with cheese

    Recipes

    Jul 4, 2018

    Slow Cooker Black Bean Chicken Chilli

    This chilli recipe is one of those wonderful “dump and go” recipes for the slow cooker – meaning you can just dump all of the ingredients into the basin of the slow cooker, turn it on, and you’re done. It doesn’t…Read more

  • Avocado dish being served with steak

    Health

    Lifestyle

    Nutrition

    Recipes

    Jun 3, 2018

    Steak Bearnie – Avo Style

    A healthy twist on the classic béarnaise sauce! Serves 2  – Cooking Time 50 mins – Preparation Time 10 mins Ingredients  1 avocado, cut into 1cm cubes ½ small red onion, finely chopped 1 tbs fresh tarragon, leaves finely chopped…Read more

  • Avocado, artichoke, kale dip

    Health

    Lifestyle

    Nutrition

    Recipes

    May 3, 2018

    Avocado, artichoke and kale dip

    In this recipe, avocado provides the creaminess and rich flavour that you can expect from your traditional artichoke dip, while also doling out a hearty dose of nutritious fats that promote stronger bones, improved eyesight, glowing skin, and healthy hair! Servings:…Read more

  • Biscuits cooling on a wire rack

    Health

    Lifestyle

    Nutrition

    Recipes

    Mar 27, 2018

    Healthy Anzac Biscuits

    By Kristen Beck – Registered Nutritionist This healthier version of traditional Anzac biscuits combines cholesterol-lowering, high-fibre oats, heart-healthy monounsaturated fats from olive oil and almonds, and lower GI sweetness from maple syrup. The combination of high fibre, healthy fats and…Read more

  • A ball of cheese with cucumber and crackers

    Lifestyle

    Nutrition

    Recipes

    Mar 4, 2018

    Spinach Parmesan Cheeseball

    Impress your guests with this secretly healthy spinach cheese ball! Because nothing says entertaining like cheesy deliciousness. Makes 1 large spinach cheeseball (about 16 servings) Ingredients 230 grams Philadelphia Cream Cheese Light 2/3 cup plain, low-fat Greek yogurt 1 cup…Read more

  • Plate of chocolate truffles

    Recipes

    Feb 5, 2018

    Guilt free desserts

    Who said dessert can’t have a place in a healthy diet? Dessert can be that sweet crescendo that tops off a special occasion! And when eaten in moderation, it doesn’t need to be something to feel guilty about! Spoil your…Read more

  • Plate of banana muffins topped with oats

    Health

    Nutrition

    Recipes

    Dec 21, 2017

    Healthy banana oat muffins

    Weaning off sugar can be a challenge, especially after the festive season! Get back into the habit of clean eating (while keeping that sweet tooth at bay) with these healthy banana oat muffins. Enjoy these as a snack or for…Read more

  • Bowl of fruit and cereal

    Health

    Lifestyle

    Nutrition

    Recipes

    Dec 1, 2017

    DIY Healthy Breakfast Smoothie Bowl

    The perfect summer brekkie to set you up for success! Breakfast smoothie bowls are quick, healthy, delicious and most importantly – Instagram-worthy! Make your own with these easy steps: Make your base. Smoothie bowls are very similar to smoothies, they’re…Read more

  • Plate of vegetable wraps

    Health

    Lifestyle

    Nutrition

    Recipes

    Oct 25, 2017

    Rice paper rolls with chicken and salad veggies

    For a light lunch these rolls are perfect, and can be made up to one day ahead. Ingredients: Rice paper rolls • 8 rice paper sheets (available from Asian supermarkets) • 1 cup cooked chicken • 1 avocado, thinly sliced…Read more

  • Poached egg on toast with salmon and greens

    Health

    Recipes

    Sep 27, 2017

    Poached Egg with Hot Smoked Salmon, Watercress and Fennel Salad

    Take poached eggs to the next level with this beautiful recipe. Fresh, healthy and delicious – it’s hard to find a better way to satisfy your hunger. Ingredients 2 slices Bakers Delight low FODMAP bread, toasted 2 eggs 150g hot…Read more

  • breakfast_pita

    Health

    Recipes

    Aug 22, 2017

    Breakfast pita with pesto, egg and greens

    You can have pizza for breakfast with this delicious customisable recipe! Ingredients 2 wholegrain pita breads 2 tbsp pesto 1/4 green capsicum, sliced 4 snow peas, thinly sliced 2 tbsp feta, crumbled 2 eggs 1/2 avocado, sliced Fresh basil leaves,…Read more

  • Cooling rack with frittatas, yoghurt dressing and lime wedges

    Nutrition

    Recipes

    Aug 22, 2017

    Sweet Potato and Feta Fritters with Lime Yogurt Dip

    Enjoy these crispy fritters as a healthy snack or tasty side dish. Ingredients Fritters 1 large sweet potato, peeled and grated 1/4 cup feta, crumbled 1 egg 1/3 cup plain flour 1/4 tsp cumin 1/4 tsp cinnamon 1/4 tsp salt Olive oil or coconut oil for cooking Dipping sauce 1/2…Read more

  • A dish of salad with pumpkin and spinach

    Health

    Recipes

    Jul 26, 2017

    Ultimate Roasted Pumpkin Salad with Spinach & Walnuts

    This easy yet delicious roasted pumpkin salad with spinach & walnuts is the perfect combination between comfort food and warmer days salads. Try it tonight! INGREDIENTS 900g butternut pumpkin, peeled & cut into 2.5cm cubes olive oil cooking spray 150g spinach WALNUT DRESSING 1…Read more

  • Potato dish containing mushrooms and courgette

    Health

    Nutrition

    Recipes

    Jul 4, 2017

    Winter Frittata

    A perfect 30 minute recipe to beat the winter blues for lunch and dinner! Ingredients: olive-oil spray 2 teaspoons olive oil 1 medium onion, finely chopped 300g mushrooms sliced 2 garlic cloves, crushed 8 eggs 1/3 cup reduced-fat ricotta 2…Read more

  • Protein balls in bun cases

    Recipes

    Apr 23, 2017

    Nut Free Coconut Date and Oat Energy Balls

    Just four simple ingredients are all you need for these delicious energy balls. Ingredients 1 cup whole oats 1 cup Medjool dates, pitted 3 tbsp cocoa or cacao powder ¼ cup desiccated coconut, for coating Method Place oats, dates and…Read more

  • Burrito bowl with tortilla chips

    Recipes

    Mar 30, 2017

    Leftovers Mexican Burrito Bowl

    Recipe by: Lee Price Use leftover cooked chicken and rice to prepare this healthy dish that’s bursting with colour and flavour. Ingredients 1 cup cooked chicken, chopped 1 ½ cups cooked rice 1 corn on the cob, cooked 2 shallots,…Read more

  • Slices of banana covered in chocolate and nuts

    Recipes

    Mar 2, 2017

    Three Ingredient Almond Choc Topped Banana Chunks

    To satisfy your sweet cravings, try this healthy choc banana recipe. Ingredients 2 bananas, chopped into chunks and frozen ¼ cup almonds ¼ cup dark chocolate chips Method Roughly chop the almonds and place in a dry pan over medium…Read more

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