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Healthy Bites: Chicken Cacciatore With Green Beans

Easy, super tasty and healthy! This combo of chicken, mushrooms, tomatoes and herbs provide just the right flavour that hits […]

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Laurie’s Rant: Are You Being Comforted By Food?

During times when we’re stressed, busy, sad, worried and anxious (but also when we’re relaxing, celebrating, unwinding and rewarding ourselves) […]

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I’m going overseas. Can I take my protein powder with me?

Absolutely. Most countries don’t have the strict quarantine laws that Australia does which means you can (and should) take your […]

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The New Chemicals That Make You Store Fat…

In previous issues of this newsletter we’ve written about the dangers of foods and chemicals that create xenoestrogens (estrogen mimickers) […]

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Alcohol And Exercise

With the warm weather now upon us, it’s likely that most people will now increase the amount of exercise, activity […]

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Healthy Bites: Savoury Egglets

This recipe is great for those on the go! These egglets are high in protein, low in bad fats, easy […]

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I Recently Saw On Facebook That Coconut Oil Is Bad. Is That Right?

Coconut oil is technically a saturated fat, but to liken it to animal fats or butter is misleading. Coconut oil […]

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Laurie’s Rant: Make July Your New ‘New-Year’

No doubt each January you set yourself some health and fat-loss resolutions that require some kind of exercise regime and/or […]

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The Truth About Eating More Protein

When giving nutrition advice and recommendations, I am often asked “Isn’t too much protein dangerous?” Sadly, this myth continues to […]

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Healthy Bites: Low Carb Mug Cake

This healthy mug-cake is quick to make and has 52 grams of protein and only about 12 grams of carbs. […]

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Why Do You Keep Telling Me To Slow Down When I Lift Weights?

THE most effective way to burn fat and improve body-shape is to build more muscle tissue. Building new muscle increases […]

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Laurie’s Rant: Car On A Hill

I meet hundreds of people each year who want to shed fat, change body shape and generally transform the way […]

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How To Use Weights Correctly For Maximum Fat-Loss

If you’re a regular reader of our articles and newsletters, you’ll be well aware of how futile it is to […]

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An Avocado A Day Keeps The Doctor Away!

Need an excuse to eat more avocados? An analysis of the data from the National Health and Nutrition Examination Survey […]

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What’s A Quick, Easy And Inexpensive Way To Reduce Lower Back Pain?

Frequent lower back pain is a common complaint, but many sufferers are unable to afford the time and/or money for […]

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Strong Heart= Healthy Heart

It has been a long-held belief that doing aerobic endurance based exercise was the best form of exercise for preventing […]

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Should I Be Buying Organic Food?

Organic food has gained popularity over the last few years, despite costing 50-100% more than non-organic food. Unfortunately, potential differences […]

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5 Reasons Why Most Workout Programs Fail To Produce Results

It is common for people to start a workout program and become disappointed when they don’t see results…Here are 5 […]

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Is Your Blood Toxic?

You may not know it, but right now your blood might be heavily “polluted.” Every day, your body is exposed […]

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I Do Pump Classes On A Regular Basis. I Don’t Need To Do Any More Training With Weights Do I?

While you may be forgiven for thinking that ‘Pump’ classes can be classified as weight (resistance) training, unfortunately you’d be […]

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3 Mistakes You Must Avoid After Exercise

We all know that exercise is great for us but it’s also important to understand that exercise is essentially self-inflicted […]

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Laurie’s Rant: DIY Dentist

Let’s imagine for a minute that we lived in a world where an ambitious and clever entrepreneur decided to open […]

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Laurie’s Rant: Why We Don’t Offer Casual Memberships

People often ask me why we don’t make our studio available for casual memberships so people can just come in […]

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Laurie’s Rant: How’s Your Garden?

I’m not sure what your garden currently looks like but, for the sake of this rant, let’s pretend it’s not […]

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How Can I Stop My Food Cravings? I Can’t Control Myself When I’m Emotional Or Bored.

Well rest assured, you’re not alone. Anyone who has tried to change the way they eat in order to lose […]

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Is Stress Sabotaging Your Fat Loss Results

Written by guest author Kat Blake.   Maybe you can relate; you’re exercising often, eating well and you’re always on […]

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Healthy Bites: Outback Mince

This delicious recipe is a great introduction to kangaroo if you have been nervous to try. Kangaroo is a lean, […]

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I’m Short On Time, Can I Just Combine My Weights Training With Some Cardio?

Whilst it can be tempting to combine cardio training and weights training in order to fit more in less time […]

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Healthy Bites: Mediterranean Brussel Sprouts With Tuna

Brussel sprouts are a cruciferous vegetable and are one of the most nutritious foods available. They are rich in vitamins […]

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Laurie’s Rant: Your Resolutions Are What’s Holding You Back

Unfortunately, most new year’s health resolutions tend to be somewhat unrealistic, especially considering the very short amount of time people […]

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Carbs… Friend Or Foe?

Of the population who would like to shed some extra fat, it’s not uncommon for most of them to believe […]

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Are Soy Milk And Soy Based Foods Good For Me?

  The soybean contains large quantities of natural toxins or “anti-nutrients”. First among them are potent enzyme inhibitors that block […]

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How Many Calories Should I Eat Per Day?

Ah calories… those nasty little buggers that drive people crazy and totally confuse even the savviest of dieters. Firstly, I […]

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I’ve Heard A Lot About Fasting Like The ‘5 And 2’ Diet. Should I Be Doing It?

Fasting diets have gained a lot of popularity lately thanks to TV shows, books and celebrity endorsements. The main benefit […]

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How Much Protein Do I Really Need To Eat?

When you eat protein, your body breaks it down into individual amino acids. It then uses these amino acids to […]

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What Should My Heart Rate Be When Training?

If your goal is to lose fat, improve muscle tone and strength, change the shape and look of your body […]

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What Time Of Day Is The Best For Exercising?

I get asked this question quite often. There are some studies that suggest you should exercise in the afternoon/evening so […]

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Laurie’s Rant: How Big Is Your Windscreen

I love car analogies. Driving is something we all do on a daily basis and can easily relate to. The […]

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Healthy Bites: Pumpkin Pie Ice-cream

Prep & Cooking Time: 10 mins (plus freezing time) Serves: 4 Ingredients: 2 cups mashed, dry-roasted pumpkin. 1 cup low […]

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Healthy Bites: Chicken Noel

Prep & Cooking Time: 35 mins Makes: 6 serves. Nutritional info per serve: 306 calories, 42.8g protein, 17.4g carbohydrates, 2.2g […]

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I’m Drinking More Water Than Ever So Why Doesn’t My Hydration Score Improve?

A whole host of factors influence the way your body processes and stores water. If you have recently increased your […]

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Healthy Bites: Beef Stroganoff

Prep & Cooking Time: 35 mins Makes: 4 serves. Nutritional info per serve: 339.5 calories, 43.6g protein, 18.1g carbohydrates, 4g […]

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Healthy Bites: Green Thai Turkey Meatloaf

Prep & Cooking Time: 60 mins Makes: 6 serves Nutritional info per serve: 131 calories, 22.9g protein, 5.8g carbohydrates, 1.2g […]

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Healthy Bites: Spicy Thai Pork Salad

Prep & Cooking Time: 20mins Makes: 4 serves Nutritional info per serve: 212 calories, 36.6g protein, 6.6g carbohydrates, 1.1g fibre, […]

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Should I Hold Some Hand Weights When Walking Or Running To Burn More Fat?

This is something I commonly see people do when they are walking or jogging. Unfortunately it does not provide any […]

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Healthy Bites: Thai Chicken Rissoles

Cooking & Prep Time: 15 mins Makes: 12 rissoles – 6 serves (2 rissoles per serve) Nutritional info per serve […]

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Should I Still Be Having Protein Shakes On The Days I Don’t Do Weight Training?

Weight training causes damage to muscle fibres which we then repair through proper hydration, nutrition, rest and sleep. It’s important […]

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Healthy Bites: Authentic Beef Stir Fry

Prep & Cooking Time: 10 mins Makes: 4 serves Nutritional info per serve: 385 calories, 30.6g protein, 40.8g carbohydrates, 5.1g […]

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I’m sick. Should I still exercise?

‘ To determine whether you can and should still exercise during sickness, it really depends on your symptoms. As a […]

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Healthy Bites: MCT Frittata (Mushroom, Corn & Thyme)

Prep & Cooking Time:  10 mins Serves: 4 Nutritional Info: 175 calories, Protein 19.2g, Carbs 9.2g (Sugar 2.2g), Fibre 1.5g, […]

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What’s All The Fuss About Turmeric?

Written By Guest Author Kat Blake; Naturopath. Turmeric has developed popular attention in recent months and trendy cafes are even […]

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Laurie’s Rant: How Sharp Is Your Axe?

Let’s picture two lumberjacks. They both have the exact same strength, axe-swinging technique and level of experience with chopping down […]

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Should I Do My Cardio Training Sessions On An Empty Stomach To Burn More Fat?

It’s common to think that doing intense cardio exercise on an empty stomach will lead to better fat loss results. […]

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How Can I Keep Myself Motivated To Exercise And Still Eat Well During Winter?

Yep, the cold weather does tend to put a big freeze on our motivation. It’s easy to give in to […]

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Why Am I Losing Muscle Tissue If I’m Training Hard?

First we must understand that keeping and building your muscle tissue is essential for fat loss, general health and overall […]

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Do I Have To Eat Carbs After An Intense Training Session?

It can be tempting to think that if you train intensely and then deprive yourself of all ‘typical’ carbs (rice, […]

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Lauries Rant: The Harm Of Poorly Designed Studies..

I really must stop watching health themed TV programs… The ABC recently aired a program regarding the science of slowing […]

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Resistance Training Now A Must For Australians

Regular participation in muscle strengthening activity such as weight training has many health benefits. However, this mode of exercise has […]

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Healthy Bites: Salmon and Tomato Zucchetti

Prep & Cooking Time: 25mins Serves: 4 Nutritional Info: 174 calories, 23.8g protein, 10.1g carbs, 9.6g fat, 2.2g fibre. Ingredients: […]

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Healthy Bites: Raspberry and Coconut Omelette

Prep & Cooking Time: 10 mins Makes: 2 serves Nutritional info per serve: 321.4 calories, 30.1g protein, 35.4g carbohydrates, 10.1g […]

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Laurie’s Rant: Are Supplements Really That Bad?

One of the most frequent questions I am asked (which usually leads to a heated discussion) is: “Aren’t supplements bad […]

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Your Body On Booze

Australians are known to love the occasional (or nightly) alcoholic drink. But unfortunately many who drink do so in excess […]

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Laurie’s Rant: Do You Even Lift?

There is a catch-phrase which originated in body-building circles and has gained notoriety through social media over the last few […]

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How Do I Know If I Need To Eat More Protein?

Everybody’s protein requirements differ as it depends on activity level, goals, current body shape/ weight and any existing medical issues. […]

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The #1 Cause of Frustrating & Stubborn Female Fat

If you are a woman over 40 desperate to get rid of unwanted fat, you may be frustrated… Not only […]

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Laurie’s Rant: Are You Sabotaging Your Fat Loss Goals?

All too often people tell me that the reason they aren’t achieving their health and fat loss goals is because […]

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Laurie’s Rant: Conflicting Medical Advice Needs To Stop

I’d like to begin this rant by saying how much I respect doctors. The long and expensive years of difficult […]

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The Four Stages To Self Mastery

Taken from the world of behavioural science and neuro-linguistic programming, the ladder of learning principle highlights the various stages most […]

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Can I Just Take One Fish Oil Tablet To Get My Recommended Omega 3 Intake?

Unfortunately, the typical western diet contains an excess of Omega 6 fatty acids and very low (to non-existent) Omega 3 […]

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Laurie’s Rant: My Face Palm Moment

Late last year I was talking with a friend who works at a large, reputable and government-run hospital. This friend […]

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Does Too Much Protein Really Get Turned Into Fat?

Aside from building muscle, protein provides essential amino acids that serve as the building blocks for other proteins, enzymes, and […]

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Should I Just Do Light Weights And Higher Reps If I Want To Lose Fat And Tone Up?

It has been a long held belief that if you want to ‘tone up’ you need to do more reps […]

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Laurie’s Rant: Results Must Be Earned Not Won

No doubt you’ve heard the stories of people winning huge amounts of money on the lotto and then only a […]

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5 Ways to Prevent Your Food Being Turned Into Fat

Insulin is a hormone released by the Pancreas in response to the types and amounts of foods we eat. Because […]

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Is It Ok To Use My Microwave To Cook Food? Aren’t They Dangerous And Unhealthy?

  Microwaves have received a lot of bad publicity over the years, at times with wild claims that they destroy […]

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How to Foam Roll Your Way to Better Posture, Function and Form

It’s fairly well accepted that muscles need to not only be strong, but pliable as well. Regardless of whether you’re […]

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Laurie’s Rant: Live Outside The Box

After many years of working with closely with people, I have observed that the vast majority, if not all, of […]

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What Should My BMI Be And How Do I Calculate It?

BMI stands for Body Mass Index and is a measure of height compared to weight. It is calculated by dividing […]

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Healthy Bites: Cherry-Nilla Liquid Meal

Prep Time: 3 mins Makes: 1 serve Nutritional info per serve: 265.2 calories, 35.5g protein, 1.1g carbohydrates, 0.2g fibre, 13.2g […]

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Six Vegetarian Myths Busted

Vegetarians should be applauded for their efforts to follow a lifestyle that does not involve eating any animal products, especially […]

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Laurie’s Rant: Intentions and Knowledge

I was giving a presentation recently and at the end of it a lady raised her hand and asked me: […]

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I Have So Many Christmas Functions And Parties Coming Up, How Am I Expected To Lose Weight?

Yep, we all know that the festive season is usually a time for over-indulgence and a lack of regular exercise. […]

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Healthy Bites: Moroccan Lamb Chops

Prep & Cooking Time: 15 mins Makes: 4 serves (2 chops each)  Nutritional info per serve: 265.2 calories, 35.5g protein, […]

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Healthy Bites: Slow Cooked Fish In Piquant Sauce

Prep Time: 10-15 mins Cooking Time: 2-2.5 hrs Makes: 4 serves Nutritional info per serve: 265.2 calories, 35.5g protein, 1.1g […]

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Laurie’s Rant: Unrealistic Entertainment

I must firstly apologize for the implied explicit language in this month’s rant but I don’t think there are too […]

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10 Reasons Why Women Should Lift Weights

In big gyms it’s common to see the majority of females confined to the cardio area while all the males […]

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Healthy Bites: I Can’t Believe It’s Not Cheesecake

Prep & Cooking Time: 15 mins Makes: 4 serves Ingredients: 1½ cups (350mls) liquid egg whites 1 whole egg 40g […]

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Laurie’s Rant: Important Vs Urgent

We’re all busy, right? There is always so much to do and so little time to do it. So the […]

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The New Medicine for Type 2 Diabetes

Resistance exercise (a.k.a. weights) isn’t just for those who want to build strong, shapely bodies. Resistance exercise is now viewed […]

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Can I Drink Coffee Before I Exercise?

Absolutely. Recent research from California State University confirms that consuming coffee prior to strength and/or cardio training improves energy, mental […]

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Healthy Bites: Spicy Fish Bites

Prep & Cooking Time: 15 minutes Makes: 16 fish bites: 2 per serve Nutritional info per serve: 76.5 calories, 13.9g […]

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6 Tips To Avoid Injury During Exercise

We’ve all been there before: we’re in a really good exercise groove and motivated to push ourselves and keep improving, […]

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Laurie’s Rant: Only Trust Expert Advice

If I gave you advice about your finances, your prescription medication, your root canal, your termite problem, your car’s shock […]

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Laurie’s Rant: Symptoms Are Not Something Wrong With The Body

In these modern times, we’ve bought into the false idea that symptoms are something ‘wrong’ with the body. I’ve said […]

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Top Tips for Raising Fit, Happy and Healthy Kids

With well over half of the adult Australian population now classified as overweight or obese, the prospects for the next […]

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Healthy Bites: Spicy Nepalese Pork

Prep & Cooking Time: 15-20 minutes Makes: 6 serves Nutritional info per serve: 160.1 calories, 17g protein, 6.1g carbohydrates, 0.4g […]

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Bad Knees? Maybe Not!

Most people experience knee pain and discomfort at one time or another. For some it’s temporary while for others it […]

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Healthy Bites: Quinoa Schnitzel

Prep & Cooking Time: 25 mins Makes: 5 serves Nutritional info per serve: 208.3 calories, 41.9g protein, 5g carbohydrates, 0.4g […]

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Laurie’s Rant: Dangers Of The ‘Big Is Beautiful’ Movement

In this day and age, it’s important that we are all politically correct and accepting of anyone and everyone, regardless […]

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Healthy Bites: Lamb And Curried Chick Pea Country Stew

Prep Time: 10 mins Cooking Time: 8-10hrs Makes: 8 serves Nutritional info per serve: 402.8 calories, 41.3g protein, 39.6g carbohydrates, […]

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Healthy Bites: Kangaroo, Beetroot and Lentil Salad

Prep & Cooking Time: 10 minutes Makes: 4 serves Nutritional info per serve: 259.7 calories, 26.9g protein, 35.1g carbohydrates, 7.5g […]

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Should I Avoid Exercise Because Of My Arthritis?

Will Exercise Make It Worse? Arthritis comes in various forms but all have similar symptoms – sore, stiff joints and […]

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Do You Really Need More Cardio?

Our glutinous Western lifestyles have left most people with dysfunctional hormone profiles, impaired internal biochemistry and therefore a suppressed metabolism. […]

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Laurie’s Rant: Temporary Pleasure or Long Term Reliability

  Let’s imagine that you wanted to buy a new car and you had $50,000 to spend. For this amount […]

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Laurie’s Rant: The Law Of The Farm

In Stephen Covey’s book, The 7 Habits of Highly Effective People, he refers to what he called “the law of […]

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Healthy Bites: Pancakes with Ricotta and Strawberries

Prep & Cooking Time: 10 minutes Makes: 10 pancakes Nutritional info per serve (1 pancake): 33.6 calories, 4.5g protein, 2.1g […]

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Laughter Is The Best Medicine

It’s often said that laughter is the best medicine and there’s a lot of truth to that. Laughter affects many […]

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Healthy Bites: Cherry Basilato

Prep & Cooking Time: 10 minutes Makes: 2 serves Nutritional info per serve: 191.2 calories, 23.1g protein, 12.1g carbohydrates, 3g […]

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Should I Do A Detox/Cleanse?

Somewhere along the line, some well-meaning ‘health guru’ got the idea that our bodies needed periodic cleansings. They reasoned that […]

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Laurie’s Rant: Can You Trust The Media?

  I don’t know why I watch TV. It angers me much more often than it entertains me… A while […]

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Vitamin D: The Next Big Vitamin

Vitamin D has been making waves in the athletic community since at least 1927 due to improvements in muscle strength […]

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Healthy Bites: Lemon and Herb Chicken Skewers

Prep & Cooking Time: 40 minutes Makes: 5 serves (2 each) Ingredients: 10 wooden skewers ¾ cup freshly squeezed lemon […]

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Fructose: The New Public Enemy

The intake of added sugars, such as table sugar (aka sucrose which is made up of glucose and fructose) and […]

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Laurie’s Rant: Why You Might Not Be Achieving The Results You Want

In all our years of being in the health and fitness industry, we’ve helped hundreds of people achieve the healthy, […]

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The Importance Of Adding Muscle As You Age

The New Key to Health and Longevity Recent research has found that the amount of fat on your body makes […]

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Healthy Bites: Salmon Slice

  Ingredients: 5 x (100g) pouches of salmon or 500g of canned salmon -1 cup cooked brown rice (cooked prior) […]

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