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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Deciphering Diabetes

diabetes Jan 04, 2021

Diabetes is an umbrella term to describe a condition associated with abnormal blood sugar levels.

There are three primary forms, which include type 1, type 2 and gestational.

  • Type 1 diabetes is associated with the pancreas producing little-to-no insulin, causing people to rely on insulin for survival.
  • Type 2 diabetes describes elevated blood sugar levels and insulin resistance, caused by damage to the pancreas. Damage to the pancreas is generally associated with a poor diet and lifestyle choices. However, genetic predisposition can also play a role.
  • Gestational diabetes can occur during pregnancy. It is generally caused by the changes in hormones leading to insulin resistance, resulting in a blood sugar level spike.

Today we will focus on Type 2 Diabetes.

So, I’ve provided a brief overview regarding type 2 diabetes, but let’s dive a little deeper. Type 2 diabetes is a multifaceted condition, which is generally caused by a diet high in carbohydrates, a lack of...

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What you need to know about the alkaline diet

alkaline Jan 04, 2021

In recent times, the alkaline diet has stolen the limelight and risen in popularity. Namely, for being associated with weight loss, reflux reduction and chronic disease prevention.

But what does following an alkaline diet entail? And is it all that it’s cracked up to be?

Today, we will dig out the magnifying glass and investigate the science behind this trendy health craze.



Let’s take a trip back to year ten science class and explain what ‘alkaline’ means and its significance.

All substances fall onto a pH scale, between one and twelve. Substances with a pH between one-six are ‘acidic’, seven are ‘neutral’, and eight-fourteen are ‘alkaline’ (also commonly referred to as ‘basic’). This diet’s premise is to consume foods that fall within the alkaline category to reduce inflammation throughout the body.

Interestingly, our body has in-built systems to manage the internal pH environment. For...

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Contrave - The Latest and Greatest Weight Management Drug.

contrave Dec 09, 2020

Contrave. The latest weight-loss tool to hit the Aussie market.  


But what is it exactly? And is it all that it’s talked up to be? Today, we will run through the cons, pros and effects of contrave.


Contrave was designed to control appetite and cravings within the brain. The drug is intended for obese adults, who have metabolic conditions caused by being overweight. This is an adjunct form of therapy and is recommended to run alongside diet and lifestyle changes. Adults are encouraged to follow a low-calorie diet and increase their physical activity, to optimise the benefits associated with this medication.


Cons of Contrave

  1. Expensive. Contrave costs $250 per month, which equates to $3000 per year. If you think about it, it’s more cost-effective to buy fresh produce!
  2. Adverse side effects. Contrave has been associated with nausea, vomiting, constipation and insomnia. In severe cases, it has led to mental health disturbances.
  3. Weight...
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It’s time to stop a-salt-ing our bodies

salt Dec 07, 2020

What’s the go with salt? Is it good? Is it bad? Is it ugly?


To be honest, it’s a bit mixed. Salt is an essential mineral which regulates muscle contractions, fluid balance and nerve transmission. The problem is we overeat it. On average, we’re consuming 3,600mg per day, with the recommendations being no more than 2000mg. Essentially, we’re giving our bodies double the sodium it requires, which can lead to adverse health outcomes.



  1. Increased blood pressure.
  2. Increased risk of cardiovascular (heart) disease.
  3. An increased risk of other chronic conditions, e.g. kidney disease and osteoporosis.
  4. Oedema (fluid build-up).
  5. Increased inflammation in the body.
  6. Poorer immune function.


What are the main foods a-salt-ing our body?

Well, the main culprits include table salt (no duh), packaged food (cakes, biscuits, chocolate, etc.) and deep-fried foods (hot chips & fried fish). What might surprise you is that it’s also found in...

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Fibre Fundamentals

Uncategorized Dec 03, 2020


Fibre. What is it? Where does it come from? And why is it so good for us?

Today we will answer those fundamental questions and provide you with practical strategies to increase your fibre intake. This will reduce your risk of chronic disease, whilst also improving your overall health outcomes.

Fibre is the roughage of plant-based products. In terms of health benefits, fibre feeds our healthy gut bacteria, supports weight loss, can improve blood sugar levels and lowers the risk of cardiovascular disease. 


 Sources of fibre

  1. Plant-based foods. Think fruits and vegetables, with the skin on and not overly cooked.
  2. Whole-grain cereals.
  3. Pules. This includes foods like beans, chickpeas and lentils.
  4. Nuts.


Benefits of fibre

Research shows that fibre-rich foods have an abundance of health benefits.

  • Firstly, they are generally low in calories, which is why they are associated with weight loss.
  • Secondly, they lower the glycaemic index of foods, which means...
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What you need to know about diet and acne.

acne Dec 03, 2020

Acne is a skin condition characterised by inflammation of the skin, rashes, and lesions.


It typically occurs on parts of the body that produce oil, like the face, back and neck. Adolescents are the general sufferers, but this is now extending into adulthood. If acne is severe, it can lead to permanent scarring of the skin, as well as emotional distress.


So, what causes acne?

  • Genetic predisposition.
  • Hormonal fluctuations. This specifically relates to teenagers, pregnant woman, premenopausal women and those using birth control.
  • Diet. Evidence shows that dairy-containing or fatty foods may increase the risk of acne.


In terms of diet, acne is most associated with dairy-containing foods. This is because there is an amino acid called leucine, which is found in dairy-rich foods and can trigger acne. Leucine is also excellent for muscle building and is generally found in protein powders, specifically whey-based protein powders. Hence, why we see acne in a lot of...

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