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Your gut microbiome is a vast community of trillions of bacteria and fungi that inhabit every nook and cranny of your gastrointestinal tract, and have a major influence on your metabolism, body weight, propensity to illness, immune system, appetite and mood. Each of these bacteria require different combinations of the chemical compounds found within our…

Health Hacks: Mindful Eating with Nereda

We love working closely with a Nereda, a popular, practical and knowledgeable, local Nutritionist. We all have a pretty good idea of basic nutrition and what we should do, putting it into practice in an easy to follow way is quite something else. That’s why we love Nereda’s tips. Listen here for 2 minutes that…

Sautéed Mushrooms, Tomato, Spinach and Feta

Serves 2 Ingredients: • 10 mushrooms, sliced • 1 tsp butter • 1 tbsp virgin olive oil • 1 tbsp garlic-infused olive oil • 14 grape or cherry tomatoes, cut in half • ½ tsp lemon zest, finely grated • 3 cups baby spinach leaves • 4 tbsp crumbled feta • ½ tsp sea salt…

Lemon Bliss Balls

Serves 12 balls Ingredients: • 2 cups raw cashew nuts, finely blended (like flour) • 2 cups desiccated coconut + extra for coating • 2 large lemon, zested • Juice of 1 lemon • 1 tsp vanilla extract • 4 tbsp. maple syrup • Pinch of salt Method: • Place baking paper on a medium…

Health Hacks: The Working Mum’s Sanity Check

Mums! This one is for you.   With 2 young children, plus juggling a corporate job and teaching, Pam is definitely in the thick of it. So we asked for her sanity-maintenance tips that we’re sure all working mums can relate to.   We hope you enjoy!     Instagram Facebook-f © All Rights Reserved…

Nereda’s Bolognaise With Pulse Pasta or Zoodles

Serves 12 serves (3 x 4 person meals) Ingredients: • 500g lean organic beef mince • 400g brown lentils, drained and rinsed • 1 large brown onion, finely chopped • 2 garlic cloves, crushed • 2 tsp dried oregano leaves • 1 tbsp worchestershire sauce • 3 large carrots, grated • 3 large zucchinis, grated…

Health Hacks: Let’s Look at Lunges

This week we’re looking at Lunges. The one exercise that does wonders for the lower body. We asked Caitlin for some top tips to ensure we get the most from this exercise. And we set you a challenge! Enjoy 🙂 Instagram Facebook-f © All Rights Reserved 2021

What are Good Fats?

The subject of fats can be incredibly confusing. We hear good, bad, trans, mono – how do we make sense of it all? Luckily, our nutritionist Nereda Merrin has done that for us. Here is the definitive guide to our favourites, the Good Fats. Monounsaturated and Polyunsaturated fats Good fats come mainly from vegetables, nuts,…

Soft Boiled Egg, Roast Mushroom and Asparagus Salad

Serves 4 Ingredients: • 8 eggs, at room temperature • 3 cups baby spinach • 250g cherry or grape tomatoes, cut into halves • 2 bunches asparagus (if not in season change to green beans) • 250g mushrooms, quartered • 3 tbsp olive oil • ¼ cup grated parmesan • 1-2 tbsp balsamic vinegar Method:…

Health Hacks: Get your 5-7 the easy way

We’ve all heard that we need 5-7 serves of fruit and vegetables each day, with a standard serve being around 75g. But what does this actually look like? An average example of 7 serves would be: 1/2 cup peas, 1 sup salad leaves, 1/2 cup cooked carrots, 1 cup cucumber, 1 banana, 2 small plums…