Bottlebrush 4 Tier & 330ml Little Creatures Pale Ale

Father’s Day is a special celebration, where we dedicate an entire day to our wonderful dad’s and all the great things, big and small, that they do for us. Although it is a day of celebration, is usually means indulgence too. Indulgence is all part of life, and should be a part of life that we enjoy. But more often than not, indulgence is associated with guilt.

When it comes to our diets, we usually go from one exteem to the next, we are usually counting every calorie and weighing all our foods, or we are over binging. As a nutritionist, I do not believe approaching food with extreme views is healthy. When it comes to these sort of our eating habits, deprivation or extreme indulgence is usually linked to disordered eating habits and distorted views of food.

Understanding how these two extremes is extremely important for a healthy diet, but also for a healthy relationship with food.

As a nutritionist, I believe moderation is key. Eating in moderation will also help us create our own personal healthy eating behaviours. But most importantly, eating in moderation will prevent us from feeling deprived and overeating it in the long term.

My advice: do not label chocolate as good or bad. Rather, consider it as food that you need to eat less often or in smaller amounts than others.

So enjoy this celebration with your dad’s, and enjoy this hamper indulgence, because your dad deserves it!

Eucalyptus Long Box Large Hamper

It’s that time of year, where the days are short, the nights are long, its freezing cold and we all have the sniffles! To help build your immune, and excitement, we are giving away the Eucalyptus Long Box Large Hamper from Gums, Nuts & Chocolates, to help get you through the last month of winter!

Why I love this hamper:

When we think of hampers, we usually think of chocolates and lollies. But Gums, Nuts & Hampers have created this awesome Eucalyptus Long Box Large hamper, that is good for us! The hamper contains

1 x 150gr pkt O-So-Lo Mix (raw walnuts ,raw cps almonds natural sultanas, dried pineapple & dried paw paw)

1 x 150gr pkt Pitted Prunes

1 x 150gr pkt Raw Millionaires Mix

1 x 150gr pkt Natural Sultanas

1 x 150gr pkt Raw Pumpkin Seeds

1 x 150gr pkt Salted Macadamias

Pitted Prunes are known to relieve constipation but they also help prevent type 2 diabetes. Prunes are high in soluble fibre . Soluble fibre delays the absorption of sugar into the blood stream which helps to keep blood sugar levels stable.

Sultanas are also know to be high in solube fibre, but they are also rich in catechins, a type of antioxidant. Catechins attack the free radicals that are found around our bodies. Free radicals can lead to spontaneous growth of cells, which can lead to cancer. Sultanas can help fight against cancer cancel growth!

Pumpkin seeds can help regulate or lower your blood pressure if it is too high. Pumkin seeds are a rich source of magnesium , which is necessary for a healthy heart. Adequate magnesium levels are important for blood pressure control.

With this hamper you will get to indulge without the guilt!

Atkins Advantage Bar
Cookies & Cream

Protein supplements are often only targeted at gym goers, because protein is known to have significant benefits for these hardcore gym goers; from building muscle mass and increasing strength, to aiding in recovery. While it’s true that athletes and hardcore gym goers have higher protein needs than less active people, consuming enough protein for the average person is essential for healthy weight maintenance, and of course for weight loss and weight loss maintenance.

Increasing the amount of protein in the diet can keep you with feeling fuller for longer. Per gram, it yields less calories than the other micronutrients, and it requires more of our energy to breakdown and store.  Increasing protein helps us increase our metabolism. This is great for weight loss. Having adequate protein especially when exercising, also helps reduce the loss of total muscle mass. This is essential for weight loss, because our muscle tissue consumes excess energy. For the Average healthy adult (male or female) that is doing some form of exercise regularly or is trying to improve their body composition (eg: lose fat, build muscle, etc.). The amount of protein I would suggest is 0.8-1 grams of protein per kg of body weight.

Whether you are a hardcore gym junkie, or you are just wanting to lose some extra kilograms, the Cookies & Cream Atkins bar can be ideal.

A snack should be about half the size of your main meals. For the average adult who is on a 2000-2200 calorie diet, a snack should be around 150-200 calories. With Cookies & Cream Bar having just 134calories per serve, it makes for the perfect snack. Not only is the product, nutritionally exceptional. The taste cannot be beaten.

Not only is the product nutritionally exceptional. The taste cannot be beaten.

Celebrate Health
Coconut Water

There are many reasons why I choose Celebrate Health products. Celebrate Health is an Australian based company that provides a range of healthy food products that are easy and convenient to prepare. The products are suitable, not just for those who want to eat well, but for those with allergies and intolerances too.

As a nutritionist, and regular gym goer, I choose Celebrate Health’s coconut water. Pure coconut water is an ideal drink if you want to hydrate your body. Celebrate Health’s coconut water is 100% coconut water. Not only does it taste good, but it has properties that help with weight loss. Drinking pure coconut water can increase our metabolic rate. Drinking pure coconut water, like Celebrates Health coconut water, can therefore help us shred some weight.

How?

Well, coconut water is a known to help us stay hydrated. When you are well hydrated you are less likely to store fat in your body, as your metabolism is able to work more efficiently. When we are highly hydrated, we are less likely to over eat, as we are not likely to misinterpret our thirst signals as hunger. When we are dehydrated, our body temperatures also drop. One way our body reacts to the cold, is by storing more fat, to help raise our body temperatures. During dehydration, our metabolism is therefore affected negatively.

Check out the link below to purchase this product, and to check out the rest of Celebrate Health’s Range. You can also find the coconut water, and the rest of the range at Coles. http://store.celebratehealth.com.au/

Atkins Cuisine Penne

Everyone loves pasta! But when we think of pasta, we think carbohydrate! A lot of carbohydrate! We therefore choose not to eat pasta. Well not anymore. With Atkins Cuisine Penne, you can enjoy pasta that is low in carbohydrate but high in protein. Per serve, Atkins Cuisine Penne has fewer carbohydrates than normal pasta and more protein, with 15g of protein per serve.

Why we need protein:

Protein is made up of amino acids; which are the building blocks of our cells. Every cell in the human body contains protein. We need protein for all our bodily functions: Tissue repair, Immune function, Energy stores (when carbohydrate stores run out) and Building, maintaining and preserving lean muscle mass.

The amount of protein recommended will varies from person to person, and will depend on your overall calorie needs. The daily recommended intake (DRI) of protein is somewhere between 10% to 35%, of someone’s total calorie needs; for example, an adult consuming a 2000 calorie diet, could eat up 100 grams of protein in one day, which would be equivalent to about 20% of their total daily calorie intake. So Atkins Cuisine Penne is a great way for you to get your protein intake in!

Corn Thins Original

Corn Thins Original taste great and are great for you! Real Foods Pty Ltd is an Australian based company. All products are produced in Australia with Australian, all natural ingredients. Three things I love about corn thins: they are extremely affordable and can be found at any of your local super markets. There are 6 different flavours to pick from: CORN THINS Original, Multigrain, Sesame, Soy, Linseed & Chia, Tasty Cheese, and Sour Cream & Chives, and they are super healthy!

When reading food labels, the fat content is important to consider. As a general rule, when considering a healthy product, when looking at fat, look for products with less than 5grams of total fat, per 100g, aiming for the lowest amount of saturated fat.

Below is a snapshot of the nutrition information for the Corn Thins Original. Total fat per 100g, is 3.4g while the saturated fat is only 0.5g

Why do we want to consider the fat content when reading food labels?

High fat foods tend to contain more calories. The lower the fat content, the less calorie-dense the food will be. But not all fat is bad. The reason we want to aim for the lowest amount of saturated fat in our diets, is because saturated fat is what we refer to as the LDL or “bad” cholesterol. Eating a diet that is high in saturated fat has been linked to increased levels of LDL cholesterol circulating in our blood. Having high amounts of this bad cholesterol can clog our blood vessels and increase your risk of heart disease.

Traditional Anzac Bikkie.

It’s Anzac Day next week, and my choice of Anzac Day cookies this time is The Traditional Anzac Bikkie Bites from Charlies Cookies.

Charlie’s Bikkies are made here in Melbourne. To me this is important, as I try support Australian made produce, to help out the locals.

But the other two reasons I am digging these bikkies; they are bite sized. So I don’t feel so guilty having one or two. Bite sized portions are perfect when you having a craving. Just the right size to hit the spot, but to not feel guilty for other indulging!

There are not that many biscuits that taste awesome, but have also have healthy ingredients. One of the main ingredients of these bikkies is oats. Oats is known to be a good source of fibre. You will feel fuller quicker, and for longer, so again, you are less likely to over indulge!

Oats contain a specific type of fibre; a fibre known as beta-glucan. It is the beta-glucan in fibre that is believed to help reduce the risk or severity of high cholesterol.

Also quite specific to oats, the antioxidant avenanthramides. This antioxidant helps prevent the free radicals from circulating in our bodies, which, if left to cicrulate, would increase our LDL cholesterol. Avenanthramides can help reduce the risk of cardiovascular disease.

So for a less guilty biscuit this Anzac day, I recommend The Traditional Anzac Bikkie Bites from Charlies Cookies.

Mothers Day 3 Tier Large Product Review.

Mother’s Day is a special celebration, where we dedicate an entire day to our wonderful mum’s and the great things they do for us. When we think of celebrations, we think of food, drink, and indulgence. Indulgence is all part of life, and should be a part of life that we enjoy. But more often than not, indulgence is associated with guilt.

When it comes to our diet, we are all familiar with the saying “everything in moderation”. And, as a nutritionist this is something I believe in. But more often than not, we consider this to mean a complete deprivation of a certain food or food group. When it comes to our eating habits, deprivation is usually linked to disordered eating habits and distorted views of food.

Understanding how to avoid deprivation is extremely important for a healthy diet, but also for a healthy relationship with food. We are constantly being told to eliminate a certain food or food group entirely, in order to lose weight.  But depraving or eliminating certain food groups can leave an emotional toll on us, but depriving ourselves of the foods that you really enjoy or labelling them as “good” and “bad” can actually hinder your weight loss journey.

As a nutritionist, I believe moderation is key. Eating in moderation will also help us create our own personal healthy eating behaviours. But most importantly, eating in moderation will prevent us from feeling deprived and overeating it in the long term.

My advice: do not label chocolate as good or bad. Rather, consider it as food that you need to eat less often or in smaller amounts than others.

So enjoy this celebration with your mum’s, and enjoy this chocolate indulgence, because she deserves it!

 

Easter Hamper 3 Tier Small Product Review.

For any chocolate lover, Easter has to be the best time of the year! Everywhere we look there is chocolate! I definitely have a sweet tooth, I love my chocolate. But I also have a passion for good nutrition. As a nutritionist I am always looking for healthier ways to enjoy the wonderful creation of chocolate, so that I don’t feel as guilty when consuming it.

I try to educate my clients about the importance of eating enough protein and good fats throughout the day. Protein and fats are essential for a healthy, balanced diet. One of the main benefits I love about protein, is that is makes us feel fuller longer, so we are less likely to over eat. While consuming enough healthy fats can help us manage our moods, and fight fatigue. Protein and healthy fats are essential for maintaining a healthy weight.

So what’s the best way to consume chocolate? In my opinion, with nuts of course! That’s why, for this Easter I recommend you getting your chocolates from Gum Nuts & Chocolates. The Easter Hamper 3 Tier Small hamper is a Tower of Chocolate. It’s any chocolate lovers dream! It contains chocolate with nuts; specifically almonds and peanuts. Almonds are a great source for calcium and vitamin E while peanuts are a good source of niacin and folate. Therefore you will get to indulge in chocolate without the guilt!

We live in a world where food is abundant. We have so many choices, yet it is more difficult than ever before to make healthy options. Especially since our lifestyles are super busy. Finding an appropriate  snack that is convenient, yet nutritionally adequate can be a challenge.

 

Slim Secrets is an Australian based company, with the innovation to provide healthy and nutritional products to the public. Just like myself, Slim Secrets believes in a healthy lifestyle and diet.

We all get cravings, and Slim Secrets knows how to handle them! We live in a world that is diet and exercise obsessed. Slim Secrets, as part of a healthy diet, can help you achieve your goals and maintain your goals, with their range of snack bars, chips, cookies and protein balls.

Their philosophy is about finding a healthier way to enjoy all foods. Their products all focus on high protein, high fibre, and low sugar.

I believe that as a nation, we do not consume enough fibre. We all know that fibre promote good digestive health and improve regularity. But we still seem under estimate the importance of fibre. Fibre has many health benefits. Did you know that a high fibre diet can help protect against diabetes? Fibre slows down the rate at which our glucose levels consume sugar. Fibre reduces the glucose levels in our bloodstreams, slowing and reducing the rate at which our blood sugar levels spike. This reduces the risk or severity of diabetes.

So for a snack that is healthy, and delicious, that is high in fibre, I recommend Slim Secrets!

For more information, head to Slim Secrets website http://www.slimsecrets.com.au/index.php/

Here you can find information on where to buy the products.

 “Its 3pm and we start to feel peckish. We interrogate the kitchen, looking from the fridge, to the pantry, back to the fridge. We may be feeling peckish, or maybe just bored, but we cave! We reach for the last slice of cake sitting at the back of the fridge. We have all been there, We have had a nutritionally balanced lunch, but dinner is yet for another couples hours. We need something to get us through that mid-afternoon slump!” 

But you no longer have to reach for that chocolate bar at the bottom of your desk draw, or run down the corridor to the closest vending machine, because I am going to tell you about these awesome new Protein Mini Bars from Well Naturally that I have discovered. They are super satisfying when 3.30itis strikes.

Well Naturally is an Australian made and owned company They have created No Sugar Added products for over a decade now; consistently offering high-quality, sugar-reduced products that consumers can enjoy without guilt. So if you are looking for a delicious snack, that will help you maintain a healthy weight, tastes delicious, is low in sugar, and good for you. Look no further.

As a nutritionist I often get asked for ‘sweet’ options that are appropriate for diabetics. We all have a sweet tooth, but for those of us who have diabetics, or are insulin sensitive, we have to be more careful. But this doesn’t mean that you cannot still enjoy a delicious treat. Thanks to Well Naturally, those who are diabetic or those who just want to have a healthy diet, can enjoy a treat, guilt free.

When looking at nutrition panels, the first thing I always look at is the sugar content. Per 100g, we want the sugar amount to be less than 10g. This is ideal. Well naturally do this by using Stevia, a natural, plant- based sweetener. Stevia has no calories, and generally has no impact on blood sugar levels, when consumed in moderation.

My new favourite product from Well Naturally are their Protein Mini Bars. There is less than 100 calories per bar, which is perfect for a snack; for an adult female on an average of 2000-2200 calories a day, the ideal snack size is 150 calories or less. Each bar contains less than 14g of carbohydrates and 30% protein. But what I like the best, is the range of different flavours; ranging from Chocolate to Banana Fudge.

Available to buy or online or at selected Australian retailers. Check the link below for your closest retailer:

So treat yourself with a Protein Mini Bar from Well Naturally. It’s the healthier choice for a happier you.

After you have been sweating it out at the gym, or just enjoying your hot summer afternoon, maintaining hydration is essential for your health. But sometimes water just isn’t going to cut it! A popular drink, coconut water has now become the hot new health drink, and for good reason! Not to be confused with coconut milk, coconut water is an all-natural way to hydrate our bodies. My choice of coconut water is Celebrate Health’s 100% Coconut Water, and this is why.  

 

Celebrate Health is an Australian based company that provides a range of healthy food products that are easy and convenient to prepare. The products are suitable, not just for those who want to eat well, but for those with allergies and intolerances too.

Celebrate Health’s Coconut Water is a pure coconut water. It is 100% coconut water. It is a natural beverage, with no added artificial additives or sweeteners. It is a low sodium option, with 663mg of potassium per serving, with only70 kilojoules per 100ml.

As a nutritionist, I am always looking out for the health benefits that a food or beverage product can offer us. The potassium content of Celebrate Health’s Coconut Water caught my attention. This coconut water is loaded with potassium. In fact on average, it has more potassium than a banana. Potassium is an essential electrolyte, which our bodies need. Potassium helps our bodies function properly; it is essential for hydration, and it helps control high blood pressure. During periods of physical activity, our bodies lose mineral-rich fluids. With 663mg of potassium, this Coconut water serves as an excellent replacement. Most sports drinks contain less than half this amount of potassium. When we suffer from a disproportionate level or an imbalance of electrolytes, we may suffer from high blood pressure. But because coconut water contains an extremely adequate amount of electrolytes, namely potassium, when consumed, it can rebalance the imbalance. Furthermore, Coconut water; Celebrate Health’s 100% Coconut water in particular, has less sugar than any other sports drinks or soft drinks out on the market, so when water won’t cut it, I recommend Celebrate Health’s Coconut Water

Check out the link below to purchase this product, and to check out the rest of Celebrate Health’s Range. You can also find the coconut water, and the rest of the range at Coles. http://store.celebratehealth.com.au/

Whether you are heading to or from the gym, need that afternoon pick me up, or feel like a treat after dinner, The Counter Bar has you covered: The Raw Chocolate, Coconut and Lacuma

The Counter Bar is an Australian based company who understands the importance of health and good taste. They have created a delicious range of products using only the best ingredients. The Counter Bar has products containing essential grains and proteins, which are essential for good health. With their wide range of products, you are sure to find one that suits your needs, whether you are gluten intolerant, vegan, allergic to nuts, a health fanatic, or just have a sweet tooth.

One of my favourite products from The Var Counter is from their Raw Foods Range; the Raw Chocolate, Coconut and Lacuma Bar. The first thing I noticed, and loved was the ingredients list. As a nutritionist, I am always looking for products with small ingredients lists, with foods I recognise, and with the Raw Chocolate, Coconut and Lacuma Bar, I found just that! With just six ingredients listed; dates, almond, cocoa liquor, coconut (8%), cocoa, lacuma extract, and natural flavour I recognised all of them. It’s a good sign when you can pronounce all the ingredients listed!

The second thing I looked at was the nutrition information. For me, I eat these bars for my mid-afternoon pick-me up snack. This means, I am looking for something that has between 150 and 200 calories, which is the ideal amount for a snack for the average person on 2000-2200 calorie daily intake. The Raw Chocolate, Coconut and Lacuma Bar only has 151.1 calories per serving! The other component of the nutrition information that pleased me was the fibre content. A product is considered a good source of fibre, if there is more than 5grams of fibre per 100 grams. The Raw Chocolate, Coconut and Lacuma Bar has 6g of fibre. Fibre is essential for a healthy diet, and healthy body. Fibre keeps the digestive system healthy by binding to the toxins that exist in our colon, and removes them from the system.

I recommend these yummy, nutritious bars from The Counter Bar. Depending on your personal situation, your goals, and your tastes buds, you are sure to find a something from The Counter Bar’s massive range. You can order online, or find their range at your nearest Coles.

A low-carb, low-sugar snack that is tasty, and is good for you and your waistline. 

In recent years there’s been a growing interest in the role of protein in the diet for weight loss, but also for increasing or maintaining total muscle mass. It used to be thought, protein supplements were only needed by body builders, but now, along with the awareness of protein in our diets, protein supplement are filling the shelves of supermarkets, and health food stores.

Protein supplements were often only targeted at gym goers, because protein is known to have significant benefits for these hardcore gym goers; from building muscle mass and increasing strength, to aiding in recovery. While it’s true that athletes and hardcore gym goers have higher protein needs than less active people, consuming enough protein for the average person is essential for healthy weight maintenance, and of course for weight loss and weight loss maintenance.

Increasing the amount of protein in the diet can keep you with feeling fuller for longer. Per gram, it yields less calories than the other micronutrients, and it requires more of our energy to breakdown and store. This is great for weight loss. Having adequate protein especially when exercising, also helps reduce the loss of total muscle mass. This is essential for weight loss, because our muscle tissue consumes excess energy.

The Endulge Caramel Nut Chew Bar from Atkins Low Carb Diet is made with a unique blend of caramel, peanuts and nougat, mixed together, covered in chocolate.

It sounds too good to be true, but whether you are a hardcore gym junkie, or you are just wanting to lose some extra kilograms, the Endulge Caramel Nut Chew Bar from Atkins Low Carb Diet can be most ideal.

A snack should be about half the size of your main meals. For the average adult who is on a 2000-2200 calorie diet, a snack should be around 150-200 calories. With the Endulge Caramel Nut Chew Bar having just 179 calories per serve, it makes for the perfect snack. Not only is the product, nutritionally exceptional. The taste cannot be beaten.

Consuming between 10-20g of protein with every snack, or meal is recommended. With this amount of protein, your muscles have enough protein to benefit as there is enough protein to allow protein synthesis to occur in your muscles. This is extremely beneficial when having a protein snack post workout. With each bar containing 11grams of protein, the delicious Endulge Caramel Nut Chew Bar makes for an ideal post gym snack.

The bar is also high in fibre, there are 10grams of fibre, per 100grams. According to the Queensland Guidelines for reading food labels, if a product contains 3-6g of fibre per serve then it is considered a ‘high’ fibre product. Each serve contains 3.8g of fibre, making it a decent source of fibre. Fibre is essential for digestive health. Consuming enough fibre in your diet also helps with stabilising blood glucose levels and circulating cholesterol.

Not only is the product, nutritionally exceptional. The taste cannot be beaten.

The bar is a bit on the expensive side, but you get what you pay for. Before consuming the product, make sure you check the ingredients list and note any possible allergen sources, because the bars may be produced in a facility that also processes common allergens

The perfect lunch for a gym fanatic: The Egg White Omelette

Lava is located in one of Melbourne’s most thriving suburbs. The location is ideal, being just a couple hundred metres away from a public car park and a main train line. I popped in for a quick brunch, post-gym on Monday morning, just before lunch time. It is a cozy cafe, with the option to sit out the front, inside the cafe, or in their intimate courtyard down the back. The cafe was pleasantly busy, but not over crowded. With a lot to choose from the menu, I was after high protein, healthy option, since I had just finished at the gym. I went with something I don’t usually go for; something that I don’t see often on a restaurant menu; the Egg White Omelette.

The service was fantastic. I was greeted straight away by the waiting staff, and given a table immediately. The menu was bought over straight away, with a bottle of water a glass of water. I didn’t have to wait long for my meal to arrive. I was ready, and excited to dig in!

The first thing I noticed, was that the chutney was presented in a smaller bowl, on the side of the dish. Usually when I order salads, this is the first thing I ask for, but with a breakfast dish, I forgot to ask for it. I was pleasantly surprised. This is a fantastic way to service sauces and dressings, from a nutrition point of view, as it is a great way to reduce calorie intake without even trying.

I was informed by the staff that the egg white omlette at Lava is made with spray oil in the frying pan, no butter is used. Again, this is nutritionally beneficial as using spray oil, is a great way to reduce the amount of oil used.  The ingredients are all handpicked by the owner herself, from a local fresh fruit and vegetable market in Melbourne. This is fantastic, as it supports our local farmers.

The egg white omelette is served with one slice of perfectly toasted sourdough bread, with butter served on the side, as an option, just like the chutney. The omlette itself contains five different vegetables. The egg white omelette is perfectly balanced with protein, carbohydrates and vegetables. This meal is the perfect choice for a gym fanatic.

The Avo-Berry-Tang from Lava: A delicious sensation made from goodness.

Lava is located in one of Melbourne’s most thriving suburbs. The location is ideal, with free, public parking located just outside the café, with one of Melbourne’s main train line just metres down the road. With summer here, this Avo-Berry-Tang smoothie is the perfect way to quench your thirst.

It not what you would find on the menu at any smoothie bar or cafe. With a blend of spinach, coconut water, berries, avocado, lemon and chia seeds, this smoothie, surprising hits the spot. This is definitely one of my favourite things on the menu!

The Avo-Berry-Tang is dairy and lactose free. It is a great option for anyone with a sensitive stomach, or a lactose or dairy intolerance.

The ingredients are all handpicked by the owner herself, from a local fresh fruit and vegetable market in Melbourne. This is supports our local farmers.

The owner was there when I went in. She was really friendly, and so were the rest of the waiting staff. They were very helpful at helping me make my decision on what smoothie to get, giving me helpful suggestions. The table service was fantastic.

The portion was extremely decent for the price you pay.

Lava is part of menu-log, so if you are running late, you can pre-order your smoothie, and skip the line!

I recommend trying this smoothie. You will not be disappointed.