Blog
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Recipe: Beetroot and quinoa bowls with chèvre and eggs
These beetroot and quinoa bowls with chèvre and eggs are delicious, nourishing and very filling. They are great for brunch but can be eaten any time of the day. This recipe is gluten-free, low in energy and high in protein and fibre. It is naturally low in glycaemic index, so can be enjoyed by individuals with blood sugar regulation issues, such as those with insulin resistance or diabetes. You can substitute the chèvre for your favourite dairy or plant-based cheese. Likewise, you can omit the eggs if you are a vegan, but make sure you add a good source of protein instead (e.g. lentils or chickpeas).
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Recipe: Octopus salad with quick chimichurri
This octopus salad with quick chimichurri is the perfect option when you want a tasty lunch that looks fancy and takes little effort to make. The preparation time for this recipe varies depending on how many shortcuts you use. I used three: I used pre-cooked octopus slices bought at my local Woolies. You can cook your own octopus if you prefer. For the quick chimichurri I used Bondi Heat Carolina Reaper chilli oil as it contains extra virgin olive oil, chilli and garlic. If you don’t have any available, you can use the same amount of extra virgin olive oil plus chilli flakes and minced garlic to taste. I used…
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22 habits for 2022
If you like to take the new year as an opportunity to get serious about your health but don’t know where to start, here are 22 habits for 2022. Resolutions vs habits Resolutions work for some people but chances are most people who make new year’s resolutions don’t keep them. This can be because most resolutions are unattainable, too vague or focus on the result instead of the process. Habits are behaviours that are repeated consistently. They take time to establish, but once up and running they don’t require much effort to keep going. 22 habits for 2022 Below is a list of suggested habits you can implement in your…
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Product review: Bondi Heat chilli oils
Bondi heat chilli oils are the perfect condiment for those who like a little (or a lot of) spice in their life. They are more versatile than what you may think. Bondi Heat chilli oils You may know Asian-style chilli oils which are delicious but sadly usually produced using poor quality oils and added sugar at the very least. They may also contain additives such as colours for that menacing bright red look. Bondi Heat, on the other hand, uses cold pressed extra virgin olive oil with no sugar or additives. The current line has 3 flavours: Carolina Reaper (hot), Peri Peri (medium) and Chipotle (mild) and comes in hip…
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Product review: Naked Life non-alcoholic cocktails
Naked Life non-alcoholic cocktails are a good ready-to-drink alternative for when you choose to stay sober. Besides zero alcohol, they are also sugar-free. Naked Life non-alcoholic cocktails These alcohol-free drinks are manufactured by the Victorian company Naked Life, which also produces other lines of beverages. The non-alcoholic cocktails come in four-packs of cans, each containing 250mL. I have bought them at Woolworths and have seen them available at Dan Murphy’s and a few online retailers in both cans and bottles. I suspect the company is planning to expand their list of stockists, given the popularity of alcohol-free beverages. The cocktails come in a wide variety of flavours inspired by the…
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How to survive the holiday season
Welcome to the 2021 edition of the “How to survive the holiday season” guide! Hope the tips below help you stick to healthy habits during this hectic time of the year. Holiday season, 2021 edition 2020 was hard, 2021 has potentially been harder. Some of us thought we wouldn’t go through lockdown again but we were wrong. On top of the frustration of being “trapped” at home, we added the burnout of having been there before. Mental health suffered, healthy habits went off the window. The holiday season comes packed with family and other social commitments despite life not being “back to normal” yet. Under normal circumstances, being “naughty” for…
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Characteristics of master athletes
With increasing interest in health and wellbeing, the number of master athletes continues to increase. The characteristics of master athletes seem to indicate a net benefit of lifelong physical activity. What are master athletes? “Master” is a nice word to refer to older athletes. The actual cut-off date depends on the sport (and, in some cases, on the country) but in general anyone 35 years or over competing in sporting events can be considered a master athlete. Characteristics of master athletes Aerobic capacity Maximal aerobic capacity is measured using VO2max. Even though this declines with age, it is important to note that master athletes retain more aerobic capacity than sedentary…
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Product review: Slendier pasta sauce
Slendier pasta sauce is the perfect complement for their bean pasta. Find why this is currently the only pasta sauce I’ll buy in a jar. Slendier pasta sauce The Slendier range of pasta sauce is organic, low in energy and low in carbohydrates. All of the flavours are dairy-free and vegan. In addition, most are gluten-free. The sauces come in glass jars containing 340g, suggested to be enough for 4 servings. The current available flavours are: Basil & Tomato Eggplant & Zucchini Artichoke Red Capsicum Capers & Olives Lentil and Mushroom Vegan Bolognaise Tomato, Vegetable & Chilli Slendier pasta sauce is available in the health food section of supermarkets (check…
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Product review: Slendier bean pasta
Slendier bean pasta is a new gluten-free, high protein, high fibre, lower carb pasta alternative available in the health food aisle of supermarkets. Slendier bean pasta You have probably heard about Slendier thanks to their konjac pasta and rice and ready to eat meals which have been on supermarket shelfs for a while. While those products are low-calorie and low-carb, the bean pasta range is more akin to San Remo pulse pasta and Barilla legume pasta. Slendier bean pasta products are made with just 2 ingredients: organic bean flour and water. As such, they are vegan, gluten-free and higher in fibre and protein than regular pasta. The pasta comes in…
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How to prevent and reduce DOMs
If you have ever engaged in exercise, chances are you have experienced delayed-onset muscle soreness, a.k.a. DOMs. In this article we explore how to prevent and reduce DOMs. What is DOMs Delayed-onset muscle soreness (DOMs) describes the tenderness and soreness that may be experienced after exercise. It normally peaks 24-72 hours after exercise and goes away after 5-7 days (1). DOMs typically occurs after performing exercises one is not used to (i.e. unaccustomed exercise) and/or eccentric exercise (i.e. controlled lengthening of muscles) (1, 2, 3). The most commonly cited potential causes for DOMs include lactate build-up in muscles, inflammation, muscle spasm, muscle/connective tissue damage, increased muscle temperature (1, 3). There…
