nutrition

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Nicecream cake with clean salted-caramel sauce

Are you a recovering dieter? I only ask because you’re on a healthy food and wellness blog, so you’re clearly someone who’s interested in respecting their body – good for you! When I chat to my readers and Shape University members, I find we all have a similar yet individual story. It usually begins with body loathing and poor body image, then moves to a period of strict dieting and disordered eating. Luckily for most of us, the story ends with a realisation that you can’t trick your body into sustainably losing weight – and a journey to a holistically…

Instagram health and wellness terms explained

Instagram is an amazing social media tool for the health, fitness and wellbeing space. Although it might not be 100 percent realistic (yay filters), it can be super motivating. Whether it be relatable memes, motivating quotes, healthy food or a beautiful meal prep, IG is a one stop shop for inspiration. It’s also much more acceptable to post a food snap on Insta compared to Facebook and Twitter, which can only be a good thing. I began using Instagram for motivation at the beginning of my healthy lifestyle journey. I’m a visual person, so platforms like Instagram and Pinterest are…

17 meal prep hacks to help you lose weight and eat better

Organisation and planning can help solve most problems that arise from trying to live a healthy lifestyle in the busy, convenient and confusing time we live in. Being organised and planning meals ahead of time is a tried-and-tested way to make better food choices. Choosing food when you’re hangry/in a rush/on the road can easily lead to overeating and less than ideal meals. Research in the American Journal of Preventive Medicine of a group of 1319 adults found a greater amount of time spent on home food preparation was associated with a higher diet quality, including the intake of significantly…

7 ways meal prep can help you lose weight

Organisation and planning can help solve most of the problems that arise from trying to live a healthy lifestyle. Actually, they can pretty much solve almost every problem, ever. Being organised and planning meals ahead of time is a tried-and-tested way to make better food choices, stick to a weight loss plan and improve your diet. We all know that choosing food when you’re hangry/in a rush/on the road can easily lead to overeating and less than ideal meal choices. Research in the American Journal of Preventive Medicine found a greater amount of time spent on home food preparation was associated…

The beginners guide to meal prep for weight loss

Organisation and planning can help solve most problems that arise from trying to live a healthy lifestyle in the busy, convenient and confusing time we live in. Being organised and planning meals ahead of time is a tried-and-tested way to make better food choices. Choosing food when you’re hangry/in a rush/on the road can easily lead to overeating and less than ideal meals. Research in the American Journal of Preventive Medicine of 1319 adults found a greater amount of time spent on home food preparation was associated with a higher diet quality, including the intake of significantly more vegetables, salads and…

The most nutrient-dense sources of protein

What do you think of when you hear the word protein? Chicken breast? Quest bars? Eggs? Steak? Protein powder? Before I began studying nutrition, I found it difficult to name a source of protein that wasn’t a type of meat or a protein-specific product. I had relied on meat for protein for as long as I could remember. I certainly had no idea about the world of vegan body builders and athletes, it seemed like a complete oxymoron to me. As I got older and entered the notorious world of dieting, I noticed that most diets recommended replacing carbohydrate foods…

10 protein myths that need to just go away.

In the past, a diet consisting of copious amounts of protein was the focus of big, burly men and body builders, while us regular people seemed to survive just fine on three square meals of carbohydrates, fat and protein. Then as the obesity epidemic progressed, Dr Atkins came along and began the craze of what we now call high protein, low carbohydrate dieting. Did you know his book Dr Atkins Diet Revolution is the best-selling diet book in history? Suddenly, high protein foods were all the rage – and marketers paid attention. The Atkins diet did so well because a high protein diet…

The most nutrient-dense sources of healthy fats.

I watched a hilarious episode of Seinfeld the other day, where Jerry and Elaine gain a bunch of weight in a week of eating copious amounts of frozen yoghurt, even though they’re assured that it’s “non-fat.” They couldn’t believe they’d gained weight from something that didn’t have fat (never mind the bucket loads of sugar usually found in frozen yoghurt). I’m so glad our understanding of fat has progressed. Luckily, fat is no longer considered the enemy. After years of research and evidence, health recommendations and thinking have completely changed when it comes to this macronutrient. In fact, we’re even encouraged…

The most nutrient-dense carbohydrate foods.

Carbohydrates, in the form of grains, legumes and vegetables, are a food source that has kept the population fed and satisfied since the beginning of agriculture. They’re basically the reason humans have been able to survive and prosper for as long as we have. History aside, there is a whole lotta’ mixed opinions emerging about carbohydrates. Basically, the aim of eating carbohydrates is to supply the body’s cells and the brain with glucose. In a healthy diet, the body obtains enough carbohydrates to produce the glucose it needs to carry out daily functions. But all carbohydrate foods were not created equal. For optimal…

Protein-packed berry gelatin squares

While looking for new snack ideas on Pinterest, I stumbled across plenty of recipes for colourful, homemade, fruit gelatin squares. These babies are super simple, tasty and best of all, surprisingly healthy. They’re a perfect snack for the entire family. These berry gelatin squares can serve as finger food to set out for a barbeque, a low-key lunch or even as snacks for the little ones. They’re also a great way to satisfy a late night sweet craving without blowing out your energy intake. Best of all, they are: refined sugar-free a source of protein cheap and simple filled with…

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