Mental and Emotional Health

education Aug 19, 2020


Depression affects one in five. Depression is more than feeling sad or blue, it’s a condition that can stop you doing everyday activities and change the way you think, feel and behave. If you experience some of the following symptoms over a period of two weeks you may be depressed and it’s important to seek help.

  • Physical: sleep disturbance, changes in eating, headaches, loss of energy
  • Feelings: depressed mood most of the time, sense of hopelessness, anxiety, feelings of heaviness

  • Thoughts: unhelpful thoughts such as ‘I’m a failure’; ‘I’m hopeless’; ‘It’s all my fault’

  • Behaviours: withdrawal from social situations, less pleasure or interest in activities you once loved, loss of interest in your appearance 


One in four women will experience anxiety at some time in their life. Anxiety involves extreme feelings of fear and worry. There are many different types of anxiety...

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Bone Health

education Aug 18, 2020

How is bone made?

Normal bone is made up of a mixture of calcium, magnesium and other minerals.
It also contains collagen, a protein that forms the physical framework of bone. Throughout life, bone is constantly being broken down and renewed.

By 17 years of age, 90% of bone growth is complete. This means that childhood and the teenage years are the most important time for bone to be made. From our 30s onwards, more bone is broken down than made, resulting in a gradual decrease in bone strength as we age.

Hormones such as oestrogen play a role in maintaining bone strength. When women go through menopause, there is a significant fall in oestrogen, resulting in rapid bone loss in the years immediately after menopause. This rate of loss slows 4-8 years after menopause.

What is osteoporosis?

When bones lose minerals such as calcium more quickly than the body can replace them, this leads to a loss of bone thickness (also called bone mass or density). With osteoporosis, bones become...

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How to set up your work desk with correct posture?

education Aug 17, 2020

Ergonomics for working from home

Ergonomics is the science of designing and arranging people’s working environments to ensure efficiency and safety.

Now, more than ever, many of us are working from home. Use this diagram to check your home workstation ticks all the right boxes, to help you avoid any work-related aches, pains or strains.

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Thai Peanut Chicken

food prep recipes Aug 16, 2020

I love this recipe because it is absolutely delicious and easy to cook. It's a matter of throwing the ingredients into a slow cooker and walking away. I had to share this recipe because I have been using it for food prep every day for about 4 weeks straight without being bored and that goes for my partner too! 

I cook seasonal veggies as a meal filler and to add more nutrients into my lunch. I cook rice for my partner who is fussy with vegetables. You can make it suit your own individual needs/preferences by switching up your sides. 

Makes about 6 serves. 


8 small Chicken Thighs, deboned 
6 Tbsp. Salsa
1/4 cup GF Soy Sauce or Tamari 
1 Tbsp. Fish Sauce
2 Tbsp. Rice Vinegar
1 tsp. Onion Powder
1 tsp. Garlic Powder
2 tsp. Ginger Powder
2 Tbsp. Chili Garlic Paste
1/4 cup PB2 or Peanut Butter 
Juice 1 Lime
1/2 cup Cilantro, chopped
1/4 cup Coconut Oil


1. Place chicken thighs in the bottom of the slow cooker.
2. In a bowl, mix...

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Protein Powder - YES or NO?

education Aug 09, 2020

Everywhere you look someone is feeding you conflicting advice- so let’s back it up with some hard facts and common questions. 

What is protein powder?

Protein Powder is probably the most popular nutritional supplement.

There are many different types of protein powder, including dairy-based and plant-based powders. 

Do you NEED protein?

Yes, protein is an essential macronutrient that helps build muscle and repair tissue.

Do you NEED protein powder?


Does it help with body composition?

Yes/No- kind of...

Let me explain.. hitting your daily protein requirements will mean muscle growth equalling the body composition changes you want!

How much protein do we need?

Research shows that athletes with an intense training regimen may benefit from having about twice the daily recommended intake of protein, ranging from 1.4 to 2.0 g per kg of body weight. 

Why do we use protein powder?

When tracking your macros, you may notice that you still have left over...

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What type of exercise is right for you?

education Aug 06, 2020

Is  your idea of workout one that could be called an extreme sport, aimed at raising your heart rate? Do you only consider your exercise ‘done’ for the day if the activity tracker on your smartwatch reaches a certain number? Do you think that to have exercised sufficiently, you need to be soaked with sweat and ready to collapse with fatigue?

There are so many ways of moving so what way is better suited for you?! 

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Chicken, Dhal and Coconut Soup

food prep recipes Jul 12, 2020

This soup is a mixture between dhal and chicken & corn soup with an exotic twist. It is simply fresh, delicious and very nutritious!

Legumes are a wonderful source of fibre and high in protein and coconut cream is rich in dietary fats. This will keep you full and satisfied between your meals.

This recipe is perfect for food prep or to serve your entire family! You will need a big pot or wok to make this recipe. I personally make this as a food prep option for me and my partner to have as lunch throughout the week. It would be kept refrigerated for 3 days. However if its just for you soup is a great frozen meal, just remember to leave a little extra room at the top as it will expand when frozen. 

I hope you enjoy this as much as I do! 


  • 1.5 cup split moong dhal or red lentils (double this for vegan option and skip the chicken)
  • 600g chicken thigh, sliced (optional if you want vegan option)
  • 2 cups of frozen corn, thawed 
  • 6 spring onions, chopped
  • 1.5 Tbsp...
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60+ Names For Sugar

education Jul 11, 2020

A little bit of sugar here and there is not worth worrying about or harshly judging yourself for consuming however.. Sugar is sneaky and sometimes when we think are making nourishing options because marketing can fool us!

I believe a little education can go a long way so here is a list of other names for SUGAR that may be disguised as a “healthy” option - but it is just sugar!

Here goes!! 
  1. Sucrose
  2. Fructose
  3. Fructose crystals
  4. Brown sugar
  5. Demerara
  6. Pure cane
  7. Cane juice
  8. Cane juice solids
  9. Evaporated cane juice
  10. Organic dehydrated cane juice
  11. Organic dehydrated cane sugar
  12. Cane juice crystals
  13. Florida crystals
  14. Organic sucanat
  15. Organic cane syrup
  16. Organic dried cane syrup
  17. Organic light corn syrup
  18. Beet sugar
  19. Carbohydrate blend
  20. Organic raw sugar
  21. Crystalline sucrose
  22. Crystalline fructose
  23. Molasses
  24. Blackstrap molasses
  25. Unsulphured molasses
  26. Unsulphured dry cane molasses
  27. Jaggery
  28. Mascobado
  29. Muscovado
  30. Natural turbinado
  1. Agave
  2. Agave nectar
  3. Agave syrup
  4. Organic raw blue...
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How To Make Kombucha

I started drinking Kombucha early in my health and fitness journey - bottled & store bought as a wholesome alternative to sodas or juices. Even through this drink has been around for thousands of years the market has recently exploded and there are thousands of brands and flavours to enjoy and they are great - I still drink them often. 

Now I know all the amazing health benefits of kombucha (probiotics)! I like to make my own as whenever you make something yourself, you tend to get a higher quality product and more value for money. I enjoy the home made stuff a little more as it has a stronger taste and not so diluted like the store stuff and it is fun to experiment flavours with. 

What you need

  • A Large 3.5L Jar (to let the kombucha ferment in) I got mine from Kmart for $8. It was in the decoration section. 
  • A funnel 
  • A muslin cloth - again Kmart 
  • 1 x large rubber band / or string
  • 3 x glass 1L bottles - I got mine from the supermarket
  • 8 x...
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Healthy Slow Cooker Italian Chicken

food prep recipes Jun 14, 2020
This Healthy Slow Cooker Italian Chicken is easy to make in the crock pot! Boneless chicken breasts or thighs simmered in a richly flavored tomato sauce. Serve with GF pasta or rice for a family-friendly dinner or great for food prep. 
I usually steam up 2 broccoli heads an divide this by 3 meals. For my partner I cook up a box of GF spiral pasta and divide that by 3 meals. So in total it makes 6 lunch boxes. I divide the chicken and sauce evenly for this meal. (He has a extra meal a day, I just snack when I am hungry). 


  •  1 tablespoon extra-virgin olive oil — plus 2 teaspoons, divided
  •  1kg boneless skinless chicken thighs (can use breast)
  •  1 tsp salt
  •  1/2 tsp black pepper
  •  1 medium yellow onion — chopped
  •  3 cloves garlic — minced
  •  1 Tbsp balsamic vinegar — plus 1/2 teaspoon, divided
  •  2 x ...
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