Health Library

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Getting a better night’s sleep

Bad bedroom habits could be not only harming your sleep but…

Hearty Steak Sandwich

This hearty lunch is packed with protein to encourage muscular growth…

Staying motivated to exercise in Winter

This winter don’t just stay indoors and shun the cold –…

Salmon, Dill and Sweet Potato Bites

Sweet Potato is rich in vitamin A, which is shown to…

Healthier hair nutrition tips

When trying to achieve healthy looking hair, it’s important to go…

Walnut Oatmeal Smoothie

Walnuts are not only high in nutrients they also have a…

When is the best time to exercise?

Morning workouts boost your metabolism. Evening exercise affects your sleep. Sorting…

Lower your Blood Pressure with Vitamin C

High blood pressure is a major risk factor for cardiovascular disease…

How to overcome emotional eating

Emotional eating is when you use food to make yourself feel…

Slow cooked beef bourguignon

Ingredients 1 tbsp of olive oil 400g beef fillet steak, cubed…

Spinach and feta mini quiche

Ingredients 1 tbs of olive oil 1 garlic clove, crushed 200g of…

Avocado, pomegranate and feta toast

Ingredients 2 slices of multigrain bread ½ avocado, sliced or smashed…

Spiced lamb and pine nut lettuce bowls

Have fun piling spicy mince into these crunchy lettuce cups

Lamb steaks with crushed peas and mint

This dish is summer on a plate — it works really well on the barbecue too

Roasted cauliflower salad

Ingredients 1 Cauliflower 1 tsp Cumin 1 tbsp Olive oil 70g…

Halloumi and walnut salad

Add a festive twist to a weekday lunch with this quick, easy salad

Thai Chicken Tacos

Ingredients 450g leftover roast chicken 2 tsp vegetable oil 1 red…

Spicy Chicken Traybake

Ingredients 4 Co-op British chicken thighs, skin removed 1 tbsp smoked…

Light mushroom stroganoff

Ingredients 1 tbsp Olive oil 1 small Red onion, sliced 350g…

Apple and raspberry bircher

Try this zesty, colourful breakfast recipe!

Pistachio and freakeh tabouli

Lick your lips with this tasty twist to the traditional tabouli!

Lemongrass beef hotpot

Warm up with this fresh and nourishing hotpot!

Fight stress, move your body

Lower your cortisol levels with slow gentle activity that benefits you in more ways than one.

Pain in the neck

Ongoing (chronic) neck pain is difficult to treat – with many single treatments generally not providing long term benefits.

Laugh for heart health

The age-old saying ‘laughter is the best medicine’ is true! Apart from improving mental health and decreasing stress, laughing also helps to lower blood pressure.

Which exercise is best

Exercise is key to maintaining a healthy mind and body but which one is best for you? We take a look at popular ways to exercise below.

What is brown fat?

What is brown fat and what function does it play for our bodies?

Tomato and olive fish bake

A quick a tasty meal that is a high-protein and low in fat.

What is Intuitive Eating?

You may of already heard of mindful eating and its benefits but now people are talking about intuitive eating and the benefits this method can bring!

Beat the snack-attack!

You’re opting for ‘healthier’ options but how many snacks are you actually consuming every day?

Looking to quit plastic?

Looking to cut the amount of plastic in your life? We are here to help with your transition to a greener lifestyle!

Butter bean and greens salad

Vitamin B and iron rich beans will provide an instant energy boost!

Baba ganoush

A Turkish delight that is not only delicious but immunity enhancing.

Coping with insomnia

Most people will suffer from poor quality of sleep at some stage in their lives. But did you know over 2 million of Australians suffer from a clinical sleep disorder?

Exercise for younger skin

There’s no question that exercise helps to maintain a healthy weight & improves your mental health. But have you considered exercising for healthy, younger looking skin?

Carrot cake energy bites

The chia seeds in this recipe provide you with a natural energy boost perfect for an afternoon pick-me-up.

Chicken chilli

Chill, cumin and cayenne are full of antioxidants and it’s been suggested that chilli and cayenne may boost metabolism – great if weight loss is your goal.

Cod with bacon kale & peas

Kale is packed with fibre, iron, vitamins A, C, K and calcium – it’s truly a superfood. Try baking kale and sprinkling with chilli and a little salt for an alternative to crisps.

Drinkable pistachio-oatmeal

Pistachios are not only high in nutrients, they also have a long shelf-life. Keep pastachios as a staple in your cupboard to add to meals or for a quick healthy snack.

Lamb rissole pita pocket

If you’re low on time during the week, these rissoles can be made in advance and kept in the fridge or freezer ready for a quick mid-week meal.

Beef salad with spicy mayo

Save time during the week by making this recipe in bulk and storing it in individual portions in the fridge. Meal prep is the key to staying on track with healthy eating goals!

Anti-ageing fruit & veg

Who doesn’t want to look young forever? Put those expensive lotions and potions aside and turn back the clock naturally. Fruit and veggies have natural anti-ageing properties and don’t cost an arm and a leg!

Why it’s not all or nothing

January is the time of year when we vow to get fitter, bag that dream job, stop procrastinating, start eating healthier, spend more time with the people we like, take up that hobby we love…the list goes on. If you’re exhausted just thinking about it, stop, take a breather and reassess. You don’t need to do it all. 

Spot the signs

Tired all the time? Losing hair? Dry skin? Mouth ulcers? If any of these symptoms sound familiar, it could be that you’re deficient in the essential mineral iron.

Take care of your guts

As Hippocrates said over 2000 years ago, ‘all disease begins in the gut’.  If your gut is out of balance, it can wreak havoc in the entire body. Irritable Bowel Syndrome or IBS (which encompasses symptoms including diarrhoea, discomfort, cramping, constipation, bloating and pain), affects up to one in five people.

Heal with aromatherapy

Soothe and revitalise the spirit, encourage positive thinking and boosts your immune system to enhance its healing abilities.

Maintain resolve, declare a win

Making New Year’s resolutions is one thing, keeping them can be quite another. Combine realism with clever goal setting and we can continue the course. Result!

3 to make, 3 to break

Most of us have probably already thought of a few things we’d like to change this year – We’ve picked our top three daily habits to introduce, and top three to cut out, starting right now.

Souffle omelette with spiced beef and spinach

Whisking the egg whites makes the omelette really fluffy – it’s great with the spicy beef

New year’s resolutions

New year, new start. How many times have you heard…and said this?  I’ll be honest with you, your tight jeans aren’t going to magically become looser. That is unless, you do something about it.

Asian prawn salad

Coconut oil may be a good alternative to vegetable oil or butter as it contains high levels of medium chain fatty acids, which may have a positive effect on body weight.

Pecan crusted turkey

Turkey is a lean meat full of protein, perfect for those watching their waist line.

Beating jet lag naturally

For some, jet lag is just a minor nuisance. But for frequent long distance travellers, it can affect not only energy levels and sleep, but also appetite, physical alertness and performance for many days a year. Thankfully, there are many things you can to do to reduce the effects of jet lag. 

Look after your liver

The liver, the second largest organ in the body performs over 500 vital functions every day, including cleaning the blood and removing harmful toxins from the body, helping to break down fat from food, and storing sugar which can be used for an energy boost when needed. 

Thirsty? Knock back a pint of broccoli!

Water is essential to life and healthy hydration means ‘eating’ some 20 per cent of our fluid intake but are we topping up with the right foods?

The heart of the matter

Heart disease is the biggest cause of deaths worldwide. Yet how many of your goals for the year focused on improving your heart health?

Natural immunity boosters

It’s that time of year when the seasons change and with the change in weather comes pesky bugs, tickle throats and stuffy noses. Follow these five daily tips to boost your immunity and stay infection-free for summer. 

Believe what you read?

‘Eat fat to get thin’, ‘low-fat diet bad for your health’ – these headlines were plastered across newspapers following a controversial publication from the National Obesity Forum in the UK. The report claims that the current dietary guidelines are wrong and that they could actually be causing ill health.

Holiday workout tips

If you’re taking off for well deserved holiday over the festive season, your fitness regime doesn’t have to suffer. Check out our top tips for maintaining a training schedule that doesn’t eat into your relaxation time.

Chicken, pear & walnut salad

Walnuts are a healthy food which is high in protein yet contains no cholesterol. 

Balsamic lamb with cauliflower puree

Lamb is lower in cholesterol than other red meats making it a healthier meat choice.

Egg & bacon avocado boats

Egg and avocado are both excellent sources of omega-3 fatty acids which contribute to a healthy nervous system.

Getting your groove back

Getting back into the swing of things after a long weekend can be hard. You find yourself pleading for another day away from the daily grind, just one. 

Junk food

It’s no secret that junk food is somewhat lacking in nutritional value – ‘junk’ doesn’t refer to the flavour. Yet every day across the world people line up at the counters, hand over their cash and are instantly presented with a meal.

The male/female divide

The state of men’s health and wellbeing trails far behind that of their gender counterparts. Statistics show the average life expectancy for men to be four years less than it is for women. 

Eat your way to glowing skin

There are lots of aspects of our lifestyle choices that hugely impact on the condition of our skin. Some of them are our psychological well-being, sleeping and eating habits, as well as genetic predisposition. However, there are certain foods that can help us take good care of our skin and slow down ageing.

Should I eat before or after exercise?

As a nutritionist, two of the most common questions I’m asked is ‘what should I eat before I exercise?’ and ‘should I exercise on an empty stomach if I want to lose weight?’

Look after your liver

The liver, the second largest organ in the body performs over 500 vital functions every day, including cleaning the blood and removing harmful toxins from the body, helping to break down fat from food, and storing sugar which can be used for an energy boost when needed. 

Are you playing to win?

No matter how talented the sportsperson, psychologists leave nothing to chance in motivating top athletes to perform at their best. 

Cooking with oils

When it comes to oils, you may think that vegetable oils beat animal fats hands down for health. But if you regularly cook with vegetable oils, you could actually be putting your health at risk.

Men are dying from broken hearts

Men are a massive 60% more likely than women to die prematurely from heart disease. The preventable risk factors for heart disease are well known, so why is this the case? 

Put the kettle on

Drinking tea is not just about the drink itself – it’s a ritual, a social pastime, and the source of many discussions on how to brew the perfect cuppa!

5 Tips to a healthy pantry

Consider these pantry staples, tips and tricks the building blocks to a healthier, happier you.

Tabbouleh

This scrumcious Arabic dish is packed with the goodness of fresh herbs.

Mean green risotto

This vitamin packed risotto will help boost your immune system and get your tasebuds singing.

Beetroot hummus sandwich

Beetroot improves blood flow around the body helping to prevent heart disease.

Roast capsicum & tomato soup

Capsicums contain anti-inflammatory properties which help to reduce the onset of illnesses.

Something fishy…

As a nation, we’re not as fishy as we used to be and that’s our nutritional loss. The Mediterranean diet has fresh fish at its heart and cuts heart disease as a result.

A pinch of salt

Despite what you may have heard, salt is an important dietary requirement, it only becomes a problem when we start to consume too much.

Best foods for strong healthy nails

Lovely looking nails always makes you feel fab! Check out our best nutrition tips for naturally strong beautiful nails.

Pedal power improves your life cycle

Cycling is one of the best and easiest forms of low-impact aerobic exercise and is growing in popularity.

Prevent the ‘sitting disease’

The ‘sitting disease’, to use Nanci Hellmich’s terminology, is increasingly problematic as a large percentage of society spend all day sitting down. 

Spicy parsnip soup

Parsnips are an excellent source of dietary fibre. Dietary fibre helps to reduce cholestrol levels and promotes a healthy digestive system. 

Chicken Thai Curry

This fragrant Thai curry will boost your metabolism while satisfying your stomach.

Buckwheat granola

Buckwheat is thought to help lower your risk of type 2 diabetes as well as contributing to healthy blood pressure – amazing!

Chicken, chorizo & chickpea stew

Chickpeas are naturally low in salt and are said to help maintain healthy blood pressure.

Chicken, kale & quinoa salad

Quinoa is a good source of fibre, protein, antioxidants and perfect for bulking up a humble salad.

Quick cauliflower curry

Cauliflower is an excellent source of vitamin C as well as other vitamins that have anti-inflammatory properties.

Chicken filo pie

Not only is chicken delicious and versitile, it is also a good source of of Vitamin B6. Vitamin B6 helps to promote healthy nerve and brain functioning. 

Butternut pumpkin soup

Pumpkin is highly recommended by dietitions to be included in weight reduction programs. It contains no saturated fats or cholestrol, but is high in fibre.

Alcohol myths debunked

A pint after work, one for the road, wine with dinner… It’s not just the calorie count that escalates, health risks climb, too. 

Danger of diet pills

You may have seen the tragic story of a young girl who died following an overdose of diet pills. Two pills would have been enough to have had a fatal effect according to experts. So are any weight loss pills really safe? And should we ever trust anything we buy online?

Energising brekkies!

It’s not a myth that breakfast really is the most important meal of the day. Having been asleep for anywhere between 6 and 10 hours, all of the body’s reactions have slowed down and energy flow has decreased. 

Meditation 101

Stress can be an ever present figure in our lives, often creeping and crawling around. It’s a big part of how we get things done in the 21st century, under pressure and at times tense.

Keep moving at your desk

A recent study has found that inactivity kills twice as many people as obesity. The study published in the American Journal of Clinical Nutrition found that around 676,000 deaths each year were caused by inactivity, irrespective of body weight. 

Water vs sport drinks

Hydrating before, during and after exercise is key in helping your muscles function at their optimal level. There is much discussion amongst fitness fanatics as to whether water or sports drinks are the best way to hydrate. Read on to find out once and for all which beverage you should be reaching for.

The protein powder debate

Protein powders are the most popular dietary supplement amongst athletes and workout gurus. But do they really produce the results they claim to?

Spinach & feta tart

Green leafy vegetables such as spinach is rich in folate. There is a strong link between folate and mental health. Increasing your folate intake can have positive effects on people suffering from depression.

Lemon cashew bites

Reap the benefites of lucuma powder in this tasty snack. Lucuma powder has a citrus flavour and is rich in fibre – keeping you fuller for longer.

Low-carb pizza

If you like your dinners low-carb, or you’re simply trying to get more veggies into your diet, try this alternative to a calorie-packed pizza. 

Spotting breast cancer

1 in 8 women will develop breast cancer at some point in their lives, and the risk increases with age.

The second brain

The gut is often called the ‘second brain’ and if you’ve ever felt those butterflies in your stomach before a big event, or perhaps have been unable to eat following an argument or emotional time you’ll appreciate that the gut is not just an isolated organ dealing with digestion.

Hair loss nutrition tips

Thinning hair and receding hairlines – the stuff nightmares are made of! Before you spend a fortune on questionable lotions and potions, try out these nutrition tips.

Pumpkin & mushroom risotto

Pumpkin is an excellent source of potassium which helps to keep your muscles functioning at their optimal level.

Steak sandwich

This hearty lunch is packed with protein to encourage muscular growth and repair. 

Spaghetti marinara

Fish contains healthy omega-3 fatty acids which help to reduce risk of cardiovascular disease.

Bright ideas for darker days

Dark mornings and diminishing daylight hours can cast a shadow over the sunniest of dispositions. There are, however, reasons to be cheerful – even in our gloomiest months…

Look outdoors for a breath of fresh air

The sun may not always shine but stepping outside should definitely be a part of routine and relaxation.

The not so sweet truth about chocolate

Studies citing the health benefits of chocolate are reported regularly in the media. Read between the lines and the truth is often bittersweet. There’s nothing wrong with eating chocolate but it’s not a ‘cure’ and we can have too much of a good thing…

Boost your immunity in 5 simple steps

As winter well and truly sets in, the likelihood of picking up coughs, colds and even the flu increases. But there are simple steps you can take to insure yourself against infections, and upping your immunity today. 

Why clean makeup brushes?

Makeup brushes are a girl’s best friend! Keeping them clean not only improves makeup application but also has a number of skin health benefits. 

Sesame salmon miso soup

Did you know: The first soup was made of hippopotamus? Archaeological evidence dates the consumption of soup back to 6000BC. These early soups were made of hippopotamus!

Carrot cake energy bites

The chia seeds in this recipe provide you with a natural energy boost perfect for an afternoon pick-me-up.

Stewed lamb & chickpeas

This protein packed meal will encourage the building and repair of tired muscles while keeping those hunger pains at bay.

How much sleep?

It’s one of the big health questions that always gets the experts talking – just how much sleep is enough?

5 Tips for a great winter workout

This winter don’t just stay indoors and shun the cold – embrace it! Follow our tips to make your winter workout easy.

A positive start

While setting health goals are superb, we often focus too much on giving something up rather than making positive resolutions to start.

Resting heart rate explained

You’re probably aware that it’s important to have a healthy heart rate. But do you know the reasons why?

Mind over matter

Worldwide, 600 million of us are aged 60 years and over and by 2025 that figure will double. As longevity beckons, developing a positive attitude to life is important if we are to maintain wellbeing for the long haul ahead…

Reduce pain naturally

Your back hurts, you head is throbbing, or you have tooth ache. What’s your initial reaction? Do you automatically reach for a pill? 

Hummus & avocado quesadillas

Hummus is a fantastic ingredient for a healthy diet! It is low in sugar and salt, but rich in fibre and ‘good fats’.

Baked turkey meatballs

Turkey is a lean meat packed with protein, perfect for those watching their saturated fat intake.

The signs of burnout

Burnout.  Not something you have to worry about right? The type of stress you have is just something you have to deal with in your line of work or current situation perhaps?  How about the fact that you’re struggling to get to sleep or waking up almost every night? Or perhaps you’ve noticed your weight is creeping up and up despite pounding the treadmill every morning before work?

Healthy friends, healthy you

How healthy are the people you spend most of your time with? Do they have a positive or negative influence on your lifestyle?

Get your number

Can you remember when you last had your blood pressure checked?

5 low sugar cocktails

Try these five delicious recipes to make low calorie summer cocktails at home.

Walk towards health

Walking is one of the most simple forms of exercise that we can do – it has massive health benefits, yet it’s so underrated. 

Milk & two sugars?

The humble tea is found to have health-enhancing powers! It has been discovered that tea has the potential to help prevent coronary artery disease and stroke.

Your weapon against illness

Our immune system is our strongest weapon against bacteria, viruses, diseases and other outside invaders. It is what protects us from harmful substances and chemicals that can severely harm us.

Does salt cause high blood pressure?

We are constantly being told that too much salt is bad for us and has negative effects on blood pressure. But what does that mean and why is it so?

Take control of your alcohol consumption

There are as many ways of healthily, happily moderating your drinking habits as there of moderating your eating habits. The principles are the same: beware of your triggers, make overindulging difficult and exert portion control…

Lower blood pressure naturally

32% of Australian adults have high blood pressure and many of these are prescribed medication to take daily. There are many lifestyle changes that can help lower blood pressure naturally before resorting to pill popping.

Your body’s backbone

Bones are literally the support system that holds the body together – but they’re not just there to keep us upright, they also protect our organs, produce blood cells and allow our muscles to work efficiently. 

How to lose the beer belly!

Here’s exactly what you need to know about the beer belly and what you can do to say goodbye to the gut for good!

Sleep makes you pretty!

Beauty sleep is not just a myth and the demands of ‘beauty queens’ are not as over-the-top as you may think…or at least, that’s what scientific studies show.

Popular fad diets exposed

No dairy, no wheat, no grains, no animal products, no soy, alkaline, juice cleanses, raw food,  fasting, eating clean…the list of popular diet trends goes on and on. While these crazes promise quick wins of weight loss, elevated energy and problem-free skin, could they actually be harming our health in the long term? Let’s take a look. 

Let the sunlight in!

Why getting some time in the sun can be so beneficial for your overall health!

When’s the best time to exercise?

Morning workouts boost your metabolism. Evening exercise affects your sleep. Sorting the facts from the myths about when to exercise can be challenging. We discuss what time of day is truly best to fit in your workout!

Reduce stress to manage blood pressure

Everyone gets stressed from time to time, but if prolonged, stress can have a significant effect on blood pressure. Pick up some handy tips to keep you cool as a cucumber when life turns up the heat.

Healthy hair nutrition tips

Looking to tame the frizz, make hair grow faster, keep hair hydrated or give you beach tasselled curls? Take a look at the key nutrients below that influence your flowing locks.

The 7 minute workout

Too short of time to exercise? Can’t face spending an hour sweating it out in the gym? Good news – according to experts, just 7 minutes a day is all it takes to get many of the fitness benefits of prolonged endurance training. 

Natural tired eye remedies

Packed calendars, long days, late nights – the festive season is in full swing! If this busy time is taking its toll on your once fresh face, then why not try out some of our natural remedies!

HITT

Happy Heart Action; we can lower most of the big risks by adopting healthy lifestyle behaviours by following the suggestions below..