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

Healthy Bites Recipe: Sheet Pan Italian Sausage and Pepper Bake

Servings: 4   |  Total Time: 30mins Nutritional information: (average serve) Calories: 210Protein: 16gCarbs: 10gFat total: 13g  Saturated Fat: 0.5g Ingredients: 4 sweet or hot Italian turkey sausages (about 350g.), cut into 1 1/2-in. pieces 2...

Healthy Bites Recipe: Beef and Broccoli Stir-fry

Servings: 4   |  Prep 5 mins  |  Cook: 15 Nutritional information: (average serve) Calories: 305Protein: 28gCarbs: 10gFat total: 16g Ingredients: SAUCE/MARINADE: 1/3 cup Coconut aminos 1 tbsp Fish sauce 1 tsp Ground ginger 1/4 tsp Crushed red...

Healthy Bites Recipe: No-Bean Chilli Recipe – Instant or Slow Cooker

Servings: 12   |  Prep 10 mins  |  Cook: 36 mins or Slow Cooker Time 4hrs Nutritional information: (average serve) Calories: 315Protein: 24gCarbs: 10gFat total: 20g Saturated Fat: 7g Ingredients: 2 Tablespoons avocado oil or other neutral oil...

Healthy Bites Recipe: Garlic Butter Baked Salmon in Foil

Servings: 4   |  Prep 5 mins  |  Cook: 15 mins Nutritional information: (average serve) Calories: 246Protein: 24gCarbs: 10gFat total: 12g Saturated Fat: 4g Ingredients: 500g salmon chopped parsley for garnish Lemon Garlic Butter Sauce: 4...

Healthy Bites Recipe: Hummus-Crusted Chicken

Hummus goes from appetizer to main dish as a rich, tangy coating on chicken breasts. In the oven, the hummus coating caramelizes slightly and the sprinkle of sesame seeds turns extra-crunchy and nutty. Servings: 4  |  Total: 30 mins   Nutritional...

Healthy Bites Recipe: Sheet Pan Italian Sausage and Pepper Bake

This tasty little recipe could easily be one of the quickest, “use what’s in the fridge” recipes you’ll find this coming winter.

Healthy Bites Recipe: Beef and Broccoli Stir-fry

This easy, healthy beef and broccoli stir fry tastes like it came from a Chinese restaurant and takes only 20 minutes.

Healthy Bites Recipe: No-Bean Chilli Recipe – Instant or Slow Cooker

This No-Bean Chilli is made without beans for the ultimate comfort food. And this easy and tasty recipe can be made right in your Instant Pot, or let it simmer all day in your slow cooker. If you’ve never tried no-bean chilli, this hearty meal is sure to satisfy you!

Healthy Bites Recipe: Garlic Butter Baked Salmon in Foil

Garlic Butter Baked Salmon in Foil comes together in just 20 minutes! This easy salmon recipe is slathered in a honey garlic butter sauce then baked in a foil packet for the perfect flaky bite. Guaranteed to be your new favourite salmon dinner!

Healthy Bites Recipe: Hummus-Crusted Chicken

Hummus goes from appetizer to main dish as a rich, tangy coating on chicken breasts. In the oven, the hummus coating caramelizes slightly and the sprinkle of sesame seeds turns extra-crunchy and nutty.

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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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: 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...

read more
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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