Kale vs spinach. Which one tops out?

kale kale&spinach spinach Jan 28, 2021

When we're comparing leafy greens, the evidence is pretty clear cut. Spinach is the vegetable with more health benefits!

Below I'll outline the benefits and differences between each vegetable and some recommendations to optimise our intake. We will go through the macronutrients and micronutrients of each leafy green, and determine which veggie has a higher concentration of each nutrient.  



In terms of energy-density and macronutrient content, these leafy greens are very similar. The only significant difference is fibre content, which spinach wins hands down. 


  • Fibre. Essential for keeping the digestive system healthy and for promoting regular bowel movements.
  • Protein. Essential for building and repairing body tissues and providing the body with a structural framework. 



  • ­Carbohydrate. The bodies primary fuel source, which feeds the brains high energy demands.



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What does it mean to be vegan?

plant-based vegan veganism Jan 21, 2021

To be vegan means following a plant-based diet. However, there are some extra complexities that come with this lifestyle, that we need to consider. 

From a nutrition perspective, we can follow a vegan diet and live a perfectly healthy lifestyle. Our bodies are incredibly adaptable and can transition from an omnivore diet to a vegan diet quite easily. However, before making this change, it is essential to ask ourselves a critical question. What is the motive for becoming vegan?

Is it for ethical reasons? Or is it for health reasons?

If it’s for ethical reasons, then there's nothing wrong with becoming vegan. If it's for health reasons, then you need to question the motive behind this. There is no extra benefit transitioning to a fully vegan diet. Sure, you may eat more vegetables, but that is the same number of vegetables you could be eating as part of an omnivore diet. 
You also need to be more aware of what you’re eating, and if you’re having adequate...

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What's the difference between prebiotics and probiotics?

Prebiotics feed the bacteria in our gut, whereas, probiotics are the healthy bacteria that live inside our gut.

Currently, there is a lot of research being undertaken into the effects of prebiotics and probiotics. Just about every condition is linked with gut health, highlighting the importance of optimising our intake of nutritious food and healthy gut bacteria.  



Prebiotics are responsible for feeding the good gut bacteria in our bowel (aka the probiotics). Consuming a wide range of prebiotics encourages the growth of probiotics.

What are common food sources of probiotics?

  • Vegetables: Onion, garlic & potatoes (cooked and then cooled).
  • Fruit: Banana, watermelon & grapefruit.
  • Oats.
  • Breastmilk.

Potatoes are an interesting prebiotic, as they contain something known as resistant starch. Resistant starch feeds our gut bacteria, has anti-inflammatory effects, improves our immune system and increases the number of cells in the bowel. In turn, this...

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Trendy Tips for 2021 Goal Setting

goalsetting Jan 19, 2021

Achieving New Year’s resolutions can be damn right tricky!  

Luckily, we have three terrific tips for setting you onto the road for success! These evidence-based strategies will help you to smash out your 2021 goals, ultimately leading to a better version of yourself. Whether it be to lose weight, pay off your house, get a promotion, increase muscle mass… the sky is the limit! 

1. Physically document your New Year’s resolutions.

You want to write it down and review it regularly. This is to monitor the state of change and progression. You may find it beneficial to set a reminder in your phone or on your outlook calendar.

2. Share your resolutions.

The evidence suggests if you share a goal with a trusted person or make a goal public, you are more likely to achieve it. Sharing goals can give you a level of accountability.

3. Create a vision board. 

A vision board is a collation of pictures, affirmations and images of...

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How can I best tackle fussy eating?

fussyeating Jan 15, 2021

Fussy eating is best-managed through food experimentation, patience and showing compassion.  It's quite common for those in early childhood, but it can also extend into adulthood. 

Fussy eating is described as a pattern of eating that is quite selective and restrictive in nature. People may avoid certain foods due to taste, texture, smell, sight and fear. It can be related to the cognitive development of a person and their willingness to try new foods and the psychological aspect of food associations. Today, we will identify what can contribute to fussy eating in children and adults, and how to overcome this.  


The role of genes:

There are specific genes or gene variants that can affect people’s taste preferences. For instance, having the GLUT-2 gene gives people a preference for sweeter foods. In some cases, this may explain why people prefer sweet over savoury foods. Additionally, some people describe themselves as “super-tasters”...

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Food For Thought

foodforthought mobimag Jan 15, 2021

After an…interesting year, it’s time to put our health into the driver’s seat and kick-off 2021 with a bang! CQ Nutrition has developed a new mobile magazine – Food For Thought.

This is a monthly magazine, which draws together evidence-based information to help you achieve your New Year’s resolutions. It’s designed to be read on the go, with it being easily accessible through a smart device. You can also access all published issues through the link at the end of the article. 


So what’s generally covered in the Mobi-Mag?

  • SCOOD $50K Health Challenge.
  • Healthy recipes, e.g., Ketogenic baked chicken, sticky miso tofu and beef ragu.
  • A topical diet, e.g., intermittent fasting.
  • Information regarding the InBody Composition Analyser.
  • A reader’s recipe reboot.
  • Punching above your weight – a podcast focusing on people’s individual battles with weight loss.
  • A free meal plan, e.g. Intermittent fasting.



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Is fresh always best?

Uncategorized Jan 13, 2021

Put simply, fresh is best. But there’s still confusion regarding the other forms of fruit and what we need to be mindful of. 

We’ve got fresh, frozen, dried and juiced, all with varying nutritional qualities and flavours. Today, we’ll talk about the pros and cons (if any) of each form, as well as mindful strategies. 


Fresh fruit 

Fresh fruit is the standout performer. There are only pros to eating fresh fruit, with the major ones being:


  • It adds weight to your stomach, due to the fruit being in its ‘whole’ form. This keeps you fuller for longer and reduces your risk of snacking on energy-dense foods.
  • It’s relatively low in energy. A standard apple sits at about 350-400kJ.
  • It contains fibre, which slows down the digestion process and regulates blood sugar levels. Essentially, fresh fruit steadily releases energy into your body. 


Frozen fruit

There’s very little difference between fresh and frozen...

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How is food affecting your mood?

food&mood Jan 12, 2021

Short-term gain vs long-term pain

There is no doubt that eating something processed (e.g. a chocolate bar or a packet of chips) will raise our spirits intermittently! These foods are likely to activate a dopamine pathway in the brain, giving us a short-term fix to make us feel better.

But it is the long-term consequences of eating these foods regularly, which can significantly affect our mood. Generally, these discretionary foods are high in sugar and saturated fat, which can be detrimental to our long-term physical and mental health.

Studies have shown that nutrient-poor diets have strong links to mental health disorders, like anxiety and depression. Interestingly, depression is now considered a ‘whole body condition’, rather than just something in our heads. Evidence shows the relationship between gut health and one’s mood and mental state.


Gut Health

Why is gut health so important?

Essentially, it comes down to the bacteria in the gut (AKA the gut...

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What fats do I need to be wary of?

fat Jan 07, 2021

In general, we want to be wary of saturated fat and trans fat. They are associated with plaque build-up and chronic disease, like heart disease and stroke. Whereas, mono- and polyunsaturated fats are healthy fats, which make up a nutritious component of our diet. 

This brief overview alone demonstrates that not all fats are created equally. 
But what exactly are the benefits of the ‘good’ fats? And what do we need to be mindful of? Today we will provide a distinction between good and bad fats and some recommendations to make mindful choices.


Good fats 

These fats are generally plant-based and come from foods like olive oil, nuts and fatty fish. Each subtype of fat (mono- and polyunsaturated) have a protective effect on heart and brain health. 



  • Monounsaturated fat's primary role is to increase good cholesterol and decrease bad cholesterol in the body.
  • The major food sources include avocados, nuts (almonds,...
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What is the healthiest type of cheese?

cheese Jan 05, 2021


In general, soft cheeses like ricotta and cottage, are the lowest in fat and energy, thus the "healthiest". However, cheese is so versatile in its taste and usage, it's difficult to say that those two options will always be the best. 

Cheese is one of those ingredients that can elevate a meal from a four to a solid eight out of ten. Personally, I gravitate towards the softer cheeses for a sandwich and the harder cheeses for a wine night with the girls. Actually, I just gravitate towards any form of cheese… but you see, hear is where the problem lies. It’s easy to overdo it on cheese because it tastes so damn good. 

If you’re trying to lose weight or are concerned about heart health, cheese can be a bit of a “danger food”. Most cheeses are a high source of energy and salt in the diet. This can equate to weight gain if consumed in excess, or high blood pressure…eek! Today, we will run through some cheese differences and provide...

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