• How to add more protein to your breakfast
    Blog,  Diet,  Health,  Nutrition

    How to add more protein to your breakfast

    As we’ve seen before, eating adequate protein at breakfast is a great strategy for improving body composition and maintaining muscle mass. In this article we explore how to add more protein to your breakfast. Protein for breakfast As discussed in a previous article, higher protein breakfasts can help with satiety and weight management. Moreover, sports nutrition science points at an ideal dose of 0.25-0.30g of protein per kg of body weight per meal (including breakfast!) for building muscle. High protein breakfasts Breakfasts that can be naturally high in protein include: Leftovers from dinner Egg-based breakfasts (boiled/poached/fried/scrambled eggs, omelette, frittata) Smoothie with milk, yoghurt and/or protein powder However, if your breakfast…

  • Seedlip drinks
    Blog,  Diet,  Drinks,  Health,  Nutrition

    Product review: Seedlip drinks

    Seedlip drinks are an alcohol-free alternative for those people who enjoy botanical-based spirits. They are great simply paired with tonic or soda water or incorporated in more elaborate cocktails. Seedlip drinks Seedlip makes alcohol-free sugar-free distilled spirits based on a variety of botanicals. They can be considered a zero-alcohol alternative to gin (although the manufacturer informs they don’t use juniper in their production process so technically it cannot be called “gin”). These drinks have been produced in London since 2015 and are now available in several countries, including Australia. The currently available flavours include: Grove 42 (citrus): with Mediterranean orange, lemon peel, lemongrass and ginger Spice 94 (aromatics): with allspice,…

  • Barista milk
    Blog,  Diet,  Health,  Nutrition

    Barista milk

    Barista milk is formulated to produce beautiful and tasty milk-based coffees, especially when using plant-based (e.g. almond, oat, soy) milks. Why barista milk? A milk-based coffee with stunning latte art requires milk that won’t break when heated and that will produce the right size of bubbles for texture. For the most part, this is not an issue with cow’s milk. However, non-dairy (i.e. plant-based) milks can be tricky to work with. In addition, coffees bought at cafes need to taste better than anything you can make at home. Barista milk in the Australian market Many manufacturers of dairy and non-dairy milks now offer a barista range of products. Brands include…

  • How to fix constipation
    Blog,  Diet,  Health,  Nutrition

    How to fix constipation

    Constipation is a gastrointestinal disorder affecting a considerable percentage of the population. Based on severity, it can have a significant negative impact in health and quality of life. In this article we explore how to fix constipation. What is constipation? Constipation is a gastrointestinal condition characterised by infrequent bowel movements (1, 2), hard or lumpy stools (1), difficulty passing stools (1, 2) and the sensation of incomplete evacuation (1). The prevalence of constipation has been reported to be 12-17% of the global population (1). The prevalence is higher in elderly people (1, 2), women (1, 2), particularly when pregnant (2). Factors associated with constipation Intrinsic factors, including age, gender, genetic…

  • Should you eat breakfast?
    Blog,  Diet,  Health,  Nutrition

    Should you eat breakfast?

    Should you eat breakfast? This continues to be a controversial topic when it comes to health and nutrition. Although every person’s biology is different, it seems that the majority of people would benefit from not skipping the first meal of the day. Breakfast: the most important meal of the day? Conspiracy theorists and skeptics tend to be of the opinion that breakfast was proclaimed “the most important meal of the day” as a marketing strategy to increase the food industry’s profits. However, there has been some scientific evidence to suggest that breakfast is indeed associated with weight loss and improved body composition (1). Benefits of eating breakfast Satiety and hunger…

  • Black Leaves teas
    Blog,  Health,  Product reviews

    Product review: Black Leaves teas

    Black Leaves teas include a selection of high quality loose leaf and herbal teas especially crafted with health and wellbeing in mind. Black Leaves teas The company from Perth was founded by a young entrepreneur who had a noble motivation: to help his mother regain physical wellbeing. The full story is longer an way more interesting, so I encourage you to jump on their website (link below) and had a read in the About section. Black Leaves teas come in 50g and 250g pouches (a couple of items are available in 1kg bags) and are sold under the following categories: Detox: blends designed to accelerate metabolism, improve digestion, reduce appetite,…

  • Salad dressings
    Blog,  Diet,  Health,  Nutrition

    Salad dressings

    Eating salads is great but some salads are better than others. Beside the actual salad ingredients, salad dressings make a huge difference and can become an issue for people with certain health issues. We have all heard that a salad in a fast food restaurant is “worse for you” than a burger. These “claims” are made on the basis of energy (kilojoules/kilocalories) and/or fat content alone, without taking into account actual nutrient content. To be clear, a “salad” made with pasta, bacon and mayonnaise is not great for you, but a vegetable salad that is high in fat and energy coming from extra virgin olive oil, olives and/or avocado is…

  • Food and migraine
    Blog,  Diet,  Health,  Nutrition

    Food and migraine

    The relationship between food and migraine does exist but it’s not crystal clear. Many foods can act as triggers and certain dietary interventions may decrease the frequency and severity of migraine attacks. What is migraine Migraine is a disabling headache disorder (1) which may present with symptoms such as extreme sensitivity to light, sound and smell, nausea, vomiting and movement sensitivity (1, 2). Both genetic and environmental factors influence migraine (2). Food triggers of migraine Some foods are commonly reported as migraine triggers, including: chocolate (1, 2, 3) citrus fruits (1, 2, 3) some vegetables such as tomatoes (2, 3) and onions (2) nuts (1, 2) dairy products such as…

  • Fibre and health
    Blog,  Diet,  Health,  Nutrition

    Fibre and health

    The relationship between fibre and health has been appreciated for centuries, specifically as it relates to digestive health. More recently, scientists have set to investigate the role of fibre in other aspects of health. What is fibre There are multiple definitions of fibre and it’s difficult to write a concise one. Most fibre is carbohydrate, with the exception of lignin (1). Fibre includes non-starch polysaccharides (cellulose, hemicelluloses, pectins, hydrocolloids), resistant oligosaccharides, resistant starch and lignin (2). By other definitions, fibre is a polysaccharide with ten or more monomeric units which is not hydrolysed by endogenous hormones in the small intestine (3). In other words, multiple sugars held together that cannot…

  • How to eat more vegetables
    Blog,  Food,  Health,  Nutrition

    How to eat more vegetables

    According to the Australian Dietary Guidelines, adults should eat about 5 serves of vegetables for good health (1). However, only 7.5% of the adult population manage to meet their recommended target (2). Part of the problem is that some people don’t like vegetables, but it’s also true that many people don’t know how to eat more vegetables. How many serves of vegetables For most of the population from the age of 9, the recommended number of serves is around 5 serves per day. This varies based on gender (males need more) and life stage (pregnant and lactating women need more). Likewise, more active individuals, such as athletes, need more. The…