Smoked chicken & quinoa salad

This protein rich salad is quick and easy to throw together on a hot summers evening.  It’s a family favourite but is fancy enough to make for friends. You’ll need: 1 – 2 cups quinoa (depends how many you’re catering for) 2 – 4 cups chicken stock hand full of snow peas, trimmed 1 red…

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Raw Carrot Bliss Balls

I LOVE these and if you are a fan of carrot cake I’m confident you’ll enjoy this recipe. 1 cup cashews 3/4 cup oats 1/2 cup dates 1 tbs vanilla protein powder 1/2 tsp cinnamon 1/4 tsp ground ginger Blitz in a food processor to form a crumbly dough.  Add a finely grated carrot and…

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Goodnight, sleep tight

After having children I’ve come to understand why sleep deprivation is used as a torture technique. I’m horrible without enough sleep! Fortunately, I generally sleep very well.   If you struggle to get a good night’s rest, here are a few foods you might want to avoid: Dark Chocolate Whilst dark chocolate is a better option…

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Cinnamon and oat bliss balls

If you like a cinnamon hit, you’ll love these little goodies: The oats and peanut butter hike up the protein hit and provide a fibre boost too. 3/4 cup oats 1/2 cup almond meal 1/4 cup protein powder 1 tbs cinnamon 1/4 cup honey / rice malt syrup 1/4 cup peanut butter (I prefer sugar…

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Power brekkie bliss balls

These delicious little balls of goodness are super easy and quick to make (I made my first batch at 5.15am to treat my fabulous 6am group). The oats provide fibre and protein as does the nut butter. 2/3 cup desiccated coconut 1 cup oats 1/2 cup nut butter (I used salt and sugar free crunchy…

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No bake nut free muesli slice

I found this delicious recipe at Well Nourished. My kids LOVE it and it’s so easy to make Why are they so healthy? Oats are a nourishing, high fibre, nerve supporting food. The seeds and coconut provide good fats, protein, and energy (of the slow release kind). The cinnamon further stabilises blood sugars. If you…

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Quinoa Cups

Many of you will have tried these quinoa cups which I brought to class during the month of GoForFit birthday celebrations. As promised, here is the recipe: 3/4 cup quinoa 1 1/2 cups chicken stock 2 whole eggs 3 egg whites 1 cup spinach (fresh or frozen) 1 cup grated cheese 1/2 cup cooked bacon…

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Summer Health Kick

Summer time – think  summer frocks, swimmers, shorts. If these words leave you filled with dread, read on. Before you go rushing off to start some radical new fad diet, stop and consider this: All diets work…. if you stick to them!! Unless you have a medical condition, allergies or other reason that you can…

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Appetite busters

Are you a diet saboteur? Do you find yourself being really “good” with your food during the week, only to let it all come crashing down on the weekend? I have some great tips for you to keep your appetite under control. First of all, ask yourself if you’re really hungry or just thirsty.  Start…

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Top 10 Healthy Snacks

When you’re looking for a mid-morning or afternoon snack, you should be aiming for about 400 kJ or 100 cal. Snack packs are tasty, convenient, and portioned for calorie counters. But do they have any nutritional value? Give these treats a try instead – here’s my pick of the top 10. Stash them in your…

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