Blog
From the team

The team works hard to create regular blogs that share useful information and valuable tips to help you start your journey to a healthier you and keep you motivated along the way.

Healthy Bites Recipe: Slow Cooker Mediterranean Lamb

Servings: 6 |  Total time: Prep: 15m Cook: 4h 10mNutritional information: (average serve) ·           Calories: 397·           Protein: 47.7g·           Carbs: 22g | Sugars: 7.8g·           Fat total: 12.8g | Saturated Fat: 3.7g Ingredients: 1 tsp extra virgin olive...

Healthy Bites Recipe: Chicken & Cauliflower Rice Bowl

Servings: 4 |  Total time: 30 minsNutritional information: (average serve) ·           Calories: 411·           Protein: 29g·           Carbs: 10g | Sugars: 5g·           Fat total: 28g | Saturated Fat: 5g Ingredients: 6 tbsp plus 1 tsp extra-virgin olive oil,...

Healthy Bites Recipe: Healthy Turkey Swedish Meatballs

Servings: 6 |  Total time: 45 mins Nutritional information: (average serve) Calories: 281Protein: 24gCarbs: 7g | Sugars: 2gFat total: 18g | Saturated Fat: 7g Ingredients: Turkey Swedish Meatballs 1 slice bread (toasted) (feel free to use a low-carb or gluten-free...

Healthy Bites Recipe: Rosemary Salmon & Veggies

Servings: 4 |  Total time: 30 minsNutritional information: (average serve) ·           Calories: 357·           Protein: 31g·           Carbs: 7g Sugars: 4g·           Fat total: 23g Saturated Fat: 9g  Ingredients (for 8 skewers): 4 salmon fillets (roughly 450g each)2...

Healthy Bites Recipe: Kebab-less Chicken & Vegetables

Servings: 6 |  Total time: Prep: 10 min, (overnight marinade) Bake: 45 minNutritional information: (average serve) ·           Calories: 305·           Protein: 32g·           Carbs: 9g Sugars: 7g·           Fat total: 15g Saturated Fat: 3g  Ingredients (for 8...

Healthy Bites Recipe: Slow Cooker Mediterranean Lamb

A whole leg of lamb becomes fall-apart tender in just three simple steps with this healthy recipe.

Healthy Bites Recipe: Chicken & Cauliflower Rice Bowl

These healthy Greek-inspired cauliflower rice bowls topped with feta, olives, veggies and grilled chicken are impressive yet take just 30 minutes to make.

Healthy Bites Recipe: Healthy Turkey Swedish Meatballs

They’re easy to freeze, they can be paired with a ton of different sides, they’re delicious, and they taste like all things comfort food!

Healthy Bites Recipe: Rosemary Salmon & Veggies

Delicious and super easy to put together on a week night when you want something home cooked and healthy but not a lot of work.

Healthy Bites Recipe: Kebab-less Chicken & Vegetables

Try this Mediterranean cuisine dish that is healthy & tasty. Much easier to have chicken & vegetables off the skewers.

Ghrelin

Ghrelin

Did you know about the gremlin inside your body called Ghrelin? It is a sneaky little hormone that controls your appetite and cravings…

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Muscle Fibre Types

Muscle Fibre Types

Are you aware of the different types of muscle fibres the human body has? And which type is dominant in your body? And what that means? Watch this video…

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Cortisol: Friend Or Foe?

Cortisol: Friend Or Foe?

Cortisol is quite necessary for normal bodily function and healthy metabolic processing. If it stays elevated for too long, it can produce negative effects.

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Alcohol And Exercise

Alcohol And Exercise

With the warm weather now upon us, it’s likely that most people will now increase the amount of exercise, activity and social sport they participate in.

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Laurie’s Rant: How’s Your Garden?

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 too flash. There are quite a few weeds growing and spreading, the flowers are all wilted and the grass is looking very brown and patchy. Now this might not...

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Carbs… Friend Or Foe?

Carbs… Friend Or Foe?

Those who try these ‘carbs-are-evil’ diets will certainly experience some initial weight loss. Unfortunately though, most people fail to realise that weight loss does not always equal fat loss.

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Healthy Bites Recipe: Steak Fajitas Skewers

Healthy Bites Recipe: Steak Fajitas Skewers

Servings: 4  |  Total time: 45 minsNutritional information: (average serve) ·           Calories: 252·           Protein: 23g·           Carbs: 5g Sugars: 1g·           Fat total: 15g  Ingredients (for 8 skewers): 900g sirloin steak, cut into 1 inch cubes1 tbsp cumin1...

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Healthy Bites Recipe: Ground Turkey Stir Fry

Healthy Bites Recipe: Ground Turkey Stir Fry

This is one of the healthiest and tastiest ground turkey recipes!! Throw in whatever veggies you have on hand, make a quick homemade sauce out of your pantry, and sizzle your wok in minutes to make this healthy stir fry recipe for your family… all this in under 25 minutes!!

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Healthy Bites Recipe: Tangerine Ceviche

Healthy Bites Recipe: Tangerine Ceviche

This version of ceviche takes an otherwise “traditional” Peruvian recipe and rejiggers it to include some indigenous Dominican ingredients. These modifications give it a distinctly Caribbean taste that has more depth than your average lime-forward ceviche.

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Healthy Bites Recipe: Grilled Salmon Kebabs

Healthy Bites Recipe: Grilled Salmon Kebabs

These killer kebabs are a guaranteed crowd-pleaser. If you’re tired of grilling plain old chicken and burgers, switch things up by trying these incredible grilled salmon kebabs! We make them with simple and healthy ingredients that come together to create a dish packed full of delicious flavour.

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Healthy Bites Recipe: The BEST Slow Cook Pork Chops

Healthy Bites Recipe: The BEST Slow Cook Pork Chops

Finally, pork chops that are super tender and juicy. This one has the sweet and spicy island vibe going on with every bite. It’s smothered in a sauce that is created with a few unsuspecting culprits that you would never think to put together. This is one comfort meal you are going to add to your rotation for its simplicity and stress free cooking.

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Healthy Bites Recipe: Slow Cooker French Onion Pot Roast

Healthy Bites Recipe: Slow Cooker French Onion Pot Roast

Slow Cooker French Onion Pot Roast is the perfect melt-in-your-mouth meal when you want to make a delicious dinner without all the fuss! This flavoursome recipe features tender beef, sweet onions, and richly flavoured seasonings to name a few things. Slow cooking everything allows the ingredients time to develop their tantalizing aromas for a mouth-wateringly tasty dish that will truly have your family asking for more!

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Healthy Bites: Miso Black Bass With Asian Slaw

Healthy Bites: Miso Black Bass With Asian Slaw

Thanks to its mild flavour (no fishy taste!) and flaky texture, bass is the ultimate family-friendly fish. It also takes well to a variety of cooking methods, whether baked inside a parchment paper or thrown onto the grill. In this recipe, the bass is broiled until browned, which means it cooks in just 5 minutes and achieves a perfectly crisp exterior. The flavours of this vibrant slaw meld and become more complex while you prepare your fish.

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Healthy Bites Recipe: Bunless Burger

Healthy Bites Recipe: Bunless Burger

This easy low-carb bunless burgers recipe is perfect for the grilling season. Whenever summer rolls around, I always have juicy burger craving and this lettuce bunless burger never fails to hit the spot. It came to rescue you, if you love burgers, but are avoiding carbs. They’re also gluten-free.

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Healthy Bites Recipe: Red Wine-Braised Lamb Shanks

Healthy Bites Recipe: Red Wine-Braised Lamb Shanks

Cooking the lamb shanks low and slow makes this tough cut of meat meltingly tender. Paired with a rich red-wine gravy, it’s a real winner. Short ribs or oxtails are also good candidates for this treatment. The recipe makes a generous amount of sauce, so if there is any left over, toss it with pasta or use it as the base of a chili or stew.

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Healthy Bites Recipe: Grilled Fish with Peperonata

Healthy Bites Recipe: Grilled Fish with Peperonata

If you haven’t heard of it, peperonata is a side dish from southern Italy that features sweet summer bell peppers cooked down in plenty of olive oil until they’re meltingly soft. This healthy grilled fish dish is made for easy entertaining. The peperonata can be made in advance and reheated while you grill the fish.

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Healthy Bites Recipe: Clementine & Five-Spice Chicken

Healthy Bites Recipe: Clementine & Five-Spice Chicken

This chicken recipe gets intense, complex flavour from tangy clementines, five-spice powder and pungent Sichuan peppercorns. This dish is a marvel for entertaining: it takes just 35 minutes of prep and a handful of ingredients, but it looks and tastes super-special. Feel free to use mandarins, honey tangerines or oranges here instead of the clementines. Serve with fresh crunchy broccolini and green beans.

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Healthy Bites Recipe: Thai Chicken

Healthy Bites Recipe: Thai Chicken

This 20-minute entrée sized Asian-inspired Thai Chicken recipe, would make a delicious lunch or last minute dinner. If you have a little extra time, pair it with a healthy Cauliflower Rice and crunchy snow peas to complete this meal!

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Healthy Bites Recipe: Kung Pao Chicken with Bell Peppers

Healthy Bites Recipe: Kung Pao Chicken with Bell Peppers

Here’s an easy chicken recipe you’ll definitely want to add to your dinner repertoire. This kung pao chicken is a blend of seared chicken breasts, bell peppers, onions and peanuts, all in a savory and spicy sauce. A remake of the take out classic that’s even better than the restaurant version!

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Healthy Bites Recipe: Steak & Mushroom Stacks

Healthy Bites Recipe: Steak & Mushroom Stacks

Serves: 4 Prep & Cooking Time: 30 mins Nutritional Information Per Serve: Calories 397Protein 44 g Fat Total 24.4 g (Saturated Fat 13.6 g)Carbs Total 3.8 g Cholesterol 116 mgSodium 839 mg Ingredients: Olive oil cooking spray4 x 150 g beef rump steaks1 tablespoon...

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Healthy Bites: Outback Mince

Healthy Bites: Outback Mince

This delicious recipe is a great introduction to kangaroo if you have been nervous to try it. Kangaroo is a lean, cheap, healthful source of red meat readily available in most supermarkets.

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Healthy Bites: Chicken Noel

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 fibre, 7.3g fat (1.3g saturated).   Ingredients: 6 skinless chicken breast fillets (800g) canola spray oil juice of 2 lemons,...

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Healthy Bites: Beef Stroganoff

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 fibre, 10.3g fat (4.3g saturated). Ingredients: 1 clove garlic, crushed Canola oil spray 1 brown onion, roughly diced 600g mushrooms,...

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Healthy Bites: Green Thai Turkey Meatloaf

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 fibre, 1.8g fat (0.3g saturated). Ingredients: 500g lean turkey mince 1½ medium zucchinis (approx. 1 cup) grated, excess moisture...

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Healthy Bites: Spicy Thai Pork Salad

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, 4.3g fat. Ingredients: 400g ground/minced lean pork Canola spray oil 1 minced garlic clove 2 green spring onions thinly sliced 1...

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Healthy Bites: Thai Chicken Rissoles

Healthy Bites: Thai Chicken Rissoles

Cooking & Prep Time: 15 mins Makes: 12 rissoles – 6 serves (2 rissoles per serve) Nutritional info per serve (2 rissoles): 94 calories, 20g protein, 0.4g carbohydrates, 0.4g fibre, 1.4g fat. Ingredients: 500g lean chicken mince 1 tbsp Thai green curry paste 1/2...

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Healthy Bites: Salmon Slice

Healthy Bites: Salmon Slice

Nutritional info per serve: 180 calories, 20.6g protein, 14g carbohydrates, 1.6g fibre, 4.7g fat (1.1g saturated). Ingredients: 5 x 100g pouches of salmon or 500g of canned salmon 1 cup cooked brown rice (cooked prior) 2 green/spring onions, finely chopped 2 tbsp...

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Do You Really Need More Cardio?

Do You Really Need More Cardio?

Unfortunately, most people (unaware of how the human body really works) attempt to shed the weight by starving themselves and doing lots more cardio-based exercise (i.e. jogging, spin classes, aerobics classes). Sadly, this only serves to make the problem much worse…

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Laurie’s Rant:  Beware The Franken-Foods

Laurie’s Rant: Beware The Franken-Foods

It’s this kind of ingredient manipulation and slick marketing that sadly fools most people into thinking that they can now consume these types of foods and drinks and not be any worse off. After all, why would a food company lie to us? Don’t get me started…

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Laurie’s Rant: DIY Dentist

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 a new dental clinic. This clinic has all the right gear: chairs, x-ray machines, drills, lights, pokers, scrapers, suckers and all the other fun dental...

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Laurie’s Rant: Intentions and Knowledge

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: “Why should I listen to or believe you when there are so many other people, companies, TV shows/commercials, magazines and books telling me how to lose weight and get healthy?” What a great question!

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Earn Vs Spend

Earn Vs Spend

Just like we do with our money, we should be creating a budget for our fat-loss… Every single minute of the day you are either earning your fat-loss goal or spending it. Not sure how to budget for success? Check out this video…

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Yet…

Yet…

We can be pretty tough on ourselves. If you have a hard time with negative self-talk and self-doubt, you’ll find this quick tip very handy…

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Trying

Trying

Ever wonder why you can’t seem to stay on track and achieve great health and fat-loss results, no matter how hard you are trying?

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Laurie’s Rant: How’s Your Garden?

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 too flash. There are quite a few weeds growing and spreading, the flowers are all wilted and the grass is looking very brown and patchy. Now this might not...

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Bad Knees? Maybe Not!

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 is a chronic nagging pain that won’t seem to ever go away…

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Organic Food? Should I Be Buying It?

Organic Food? Should I Be Buying It?

Organic food has gained popularity over the last few years, despite costing 50-100% more than non-organic food. Unfortunately, potential differences in nutritional quality; if there are any, appear to be minimal. Surprisingly, no studies in the last 75 years have...

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