Healthy Halloween Recipes: Scary Spiders

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With Halloween just a few days away there are many children very excited at the thought of trick or treating and dressing up to celebrate this event which is gaining more interest in Australia. Naturally for parents this poses the question of how many ‘treats’ are too many, and should we encourage Halloween indulgences? My perspective is that like any special occasion there is nothing wrong with enjoying Halloween in moderation but this does not mean small children need to eat bucket loads of sugar for the sake of it. Rather a small amount of treat style food on Halloween itself will be more than enough of a treat. And if you are looking for an even better alternative, I have partnered with Philips Electronics to develop these healthy Halloween recipes for you to make at home. Not only do they look the part but they actually taste great too and can let you and the family enjoy Halloween without worrying about the kids eating too much sugar. Happy Halloween! 

Scary Spiders

Makes 16 spiders


1 cup roasted almonds

1 cup macadamias

3/4 cup 100% nut spread (peanut butter or mixed nut spread as preferred)

1 cup chopped dates

2 tablespoons cacao

Coconut for coating


1. In a food processor, place macadamias, almonds, nut spread and cacao powder and process. Add dates and process until the mixture comes together. If the mixture is too dry, you can add a few drops of water and process again.

2. Sprinkle a few tablespoons of cacao onto a plate. Roll the mixture into 16 balls, then roll into the cacao powder. Press 2 white chocolate buttons into the spiders as eyes. Use the dark chocolate icing pen to dot eyeballs in the middle of the white chocolate buttons.

3. Break pretzels to make curved spider legs. Press 3 pretzel legs into the side of every spider so they curve downwards.

4. Allow the spiders to set in the fridge for an hour.

Philips Sonicare For Kids is an electric power toothbrush for kids aged 4 or older. It offers maximum plaque removal, sonic technology, customisable stickers and educational tools to help make proper brushing fun for a lifetime. To read more about the benefits and to purchase a Sonicare For Kids today, click here.

Top tips for building a healthy liver

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A surprisingly high number of people have got a fatty liver. Closely associated with Type 2 diabetes and overweight and obesity, while left unmanaged  fatty liver can progress to cirrhosis and liver failure, the good news is that a number of lifestyle risk factors can be modified to help halt the progression of fatty liver and ensure that the largest organ in the body retains its functioning.

The liver has a lot of important roles in the human body. It helps to break down carbs, proteins and fats to be used as energy; it stores a number of vitamins and minerals and most importantly it helps to metabolise toxins including alcohol.

As we age, drink too much alcohol, eat too much fat and gain too much weight, fat can accumulate in the liver causing its cells to store fat and lose their functioning, which is why measures of our liver health on blood tests can show abnormal results several years before significant and irreversible damage is done to the liver. These abnormal tests though are signs that our livers are not coping and steps need to be taken to change the underlying factors causing fat to accumulate in the liver.

So if you have signs of early liver damage or are already managing fatty liver, here are the key changes to your diet to make now to help stop the progression of liver disease and look after your liver.

1. Get strict with your carbs

While a high intake of sugar is linked to fatty liver, so too is insulin resistance, the condition in which the hormone insulin is not working well in the body. High levels of insulin in the bloodstream over time will eventually lead to Type 2 diabetes and is also closely related to weight gain around the abdomen. While medication is sometimes warranted is help manage insulin levels and prevent the progression to Type 2 diabetes, controlling our intake of carbohydrate is important to help control the amount of insulin being secreted. While you do not need to cut out your carbs entirely, limiting the total volume to 30-40% of total calorie intake or roughly 100-140g in total per day. In food terms this translates into some carbs at breakfast and lunch before tapering off during the second half of the day.

2. Watching saturated fat

One of the oldest dietary recommendations yet one which few of us adhere too. Aussies still get significant amounts of saturated fat in their diets courtesy of fatty meats, fried foods and pastry and it is this type of fat that accumulates around the central organs in the body including the liver. Get strict with your intake of saturated fat by choosing only lean cuts of meat (this means ditching the fatty sausages, mince, chicken thighs and chops), minimize your intake of fried food to just once a month at most and avoid pastry entirely.

3. Focus on good fats

Of the limited evidence available to show what the best type of diet is for individuals managing fatty liver, there is growing evidence to show the omega 3 fats may help to reduce inflammation in the body. As fatty liver is an inflammatory condition, bumping up our intake of these fats to 4-6 grams each day should reap the benefits. Good food sources of omega 3 fats include oily fish, grain bread, walnuts and omega 3 enriched eggs while a daily fish oil supplement is a must.

Read more about my top supplements here.

4. Load up on coloured vegetables

It does not matter if it is beetroot, kale, spinach, tomatoes, broccoli – all you need to know is the brighter the colour of the fresh vegetable, the higher the antioxidant content and the better it is for your liver. Aim for at least 7-10 serves (3-5 cups) of brightly coloured vegetables or salad every single day to naturally boost your antioxidant intake. Individuals with fatty liver disease have been shown to have lower blood levels of key antioxidants. This means the more antioxidant rich foods we can include in the diet, the better.

5. Get rid of the alcohol

When it comes to the health of our liver, the less alcohol we consume, the better. For individuals who already have a fatty liver, the liver is already working overtime to maintain its basic function. Drinking alcohol regularly will in turn put more pressure on this organ so if you can say goodbye to the grog completely. 

D&X have a supplementary formulation to help promote liver health. For more information, click here.

*Susie is currently a brand ambassador for D&X. To learn more about the partnership, click here.

Green bananas for a healthy gut?

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Of all the dietary research available, one of the most interesting new areas of understanding is how powerful our gut health is in determining our overall health and immune function. It appears that modern life and the stress associated with it, along with more refined, processed food based diets have played havoc with the bacteria naturally found in the digestive system. In turn this means more tummy issues, reduced immune function, an increased risk of a number of disease states and even weight gain.

As we learn more about the importance of keeping our guts healthy, the good news is that pre and probiotics, active components found in foods and various supplements may offer some relief. Known as the “good bacteria,” probiotics are microorganisms naturally found in the human digestive tract improve the balance of healthy bacteria. Probiotics have to been shown to;

- help reduce digestive symptoms such as constipation and bloating

- help restore gut flora after consuming a course of antibiotics which can kill the good bacteria naturally found in the gut 

-  help rebalance the bacteria required for optimal nutrient absorption 

Probiotics can be found in various food sources, including fermented drinks and yoghurts. It’s been shown just 1-2 serves a day of these foods can reduce bloating in sensitive stomachs. For those individuals opposed to yoghurts or milk-based drinks, probiotics are also available in supplement form, which can be an effective way to get your daily dose of “good gut health”. 

Read how bananas are great breakfast choice here.

Probiotics are active living microorganisms, and often need to be kept cold in the fridge and consumed within the used by dates. Some newer forms of probiotic supplements however do not require refrigeration, making them suitable for travel. To be sure always check the label or ask your health practitioner. 

Found in various food ingredients, prebiotics promote the growth and function of different types of good bacteria in the gut. Recent research has emerged that prebiotics may also play a significant role in immune function. Prebiotics found in various fibrous foods move through the digestive tract undigested and then act to feed the good bacteria promoting their growth and optimising gut balance. As a result the gut is healthier and better able to absorb nutrients as they pass through the digestive tract. 

There are a wide range of foods that naturally contain prebiotics, in particular aromatic vegetables including onions, leeks and celery. As well as wheat bran, soy beans, rye based breads and green bananas. While ripe bananas offer the health benefits of 3-5 grams of dietary fibre per serve, which is still important for gut health, green bananas in particular offer a significant dose of the powerful pre-biotic, resistant starch linked to a number of positive health outcomes. So if you are looking to feed more of the good bacteria in your gut perhaps it is time to try your bananas green and support immune function long term. 

*Susie is currently a brand ambassador for Australian Bananas. To learn more about the partnership, click here.

Healthy Halloween Recipes: Mini Pumpkin Cupcakes

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With Halloween just a few days away there are many children very excited at the thought of trick or treating and dressing up to celebrate this event which is gaining more interest in Australia. Naturally for parents this poses the question of how many ‘treats’ are too many, and should we encourage Halloween indulgences? My perspective is that like any special occasion there is nothing wrong with enjoying Halloween in moderation but this does not mean small children need to eat bucket loads of sugar for the sake of it. Rather a small amount of treat style food on Halloween itself will be more than enough of a treat. And if you are looking for an even better alternative, I have partnered with Philips Electronics to develop these healthy Halloween recipes for you to make at home. Not only do they look the part but they actually taste great too and can let you and the family enjoy Halloween without worrying about the kids eating too much sugar. Happy Halloween! 

Mini Pumpkin Cupcakes

Makes 24 mini cupcakes

Photo by: damianshaw.comIngredients

1/3 cup extra virgin olive oil

1/3 cup maple syrup

2 eggs

1 cup pumpkin puree

1/4 cup milk

1 tsp baking soda

1 tsp vanilla extract

1 tsp cinnamon

1/2 tsp ground ginger

1/4 tsp nutmeg

1/4 tsp allspice


2 cups wholemeal plain flour


60g light creamed cheese

20g butter, softened

Orange food colouring

12 Pretzel twigs


1. Preheat the oven to 170°C. Grease a 24 mini muffin tray with butter.

2. In a medium bowl, beat together the olive oil and maple syrup with a whisk, then beat in the eggs. Mix in the pumpkin puree, milk, baking soda, vanilla extract, cinnamon, ginger, nutmeg, allspice and a pinch of salt.

3. Add the flour and stir through until just mixed, don’t over mix.

4. Distribute the mixture between 24 mini muffin holes. Bake for 20-25 minutes or until the top is golden and when a bamboo skewer inserted into a cupcake comes out clean.

5. Remove the cupcakes to a wire rack and cool completely.

6. To make the icing, beat together creamed cheese, butter. Add a few drops of food colour and mix, continue to add drops of colour and mixing until you have a pumpkin orange colour.

7. Smear a heaped tablespoon of icing onto cooled cupcake with a butter knife and smooth out. Use the back edge of the knife to create 6 grooves from the middle of the cupcake to make the pumpkin look. Stick a pretzel twig into the middle of each cupcake to make the stalk of the pumpkin.

Philips Sonicare For Kids is an electric power toothbrush for kids aged 4 or older. It offers maximum plaque removal, sonic technology, customisable stickers and educational tools to help make proper brushing fun for a lifetime. To read more about the benefits and to purchase a Sonicare For Kids today, click here.

HSC Guide: what to eat to help your brain

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With the exam period upon us and hundreds of thousands of high school students completing their final exams, stress levels within the family home are likely to be at an all time high. Getting your teen to eat well during this intense period may be more challenging than usual, but is crucial to ensure they are at their best mentally and physical throughout the entire exam period.

Breakfast is the most important meal of the day for all of us but is of utmost importance on the day of a big exam. Unfortunately nerves and stress are both likely to impact on appetite the morning of exams. It is absolutely imperative that some sort of breakfast is eaten on exam days. Skipping breakfast has been proven to reduce the ability to concentrate and remain focused throughout the morning and hence must be seen as a priority. Ideally a breakfast option that combines both low GI carbohydrates and lean proteins will sustain your teen throughout the morning. Good choices include eggs on wholegrain toast or oats or muesli with yoghurt and fruit. If solid food is not an option, try a liquid meal breakfast drink or protein shake. For worst case scenarios, a couple of dry crackers with spread or a muesli bar will be better than skipping breakfast altogether.

A second dietary factor to consider for busy students is whether they, particularly the girls are getting enough iron. Many teenage girls will cut back on red meat in their later high school years, but lean red meat is the best source of readily absorbable iron and ideally needs to be consumed in small amounts 3-4 times each week. If your teen appears abnormally tired, it may be worth having a blood test to check their iron levels and try and get them to eat red meat regularly throughout the exam period.

For a simple dinner idea that your kids will love, try our Zucchini Bolognese recipe here.

Finally, pay particular attention to how much caffeine and other stimulants your teen is consuming. Energy drinks, coffee and caffeine tablets may provide a short term energy burst but they can also result in increased heart rate and anxiety, insomnia and fluctuating blood glucose levels – all less than ideal symptoms for already stressed teens. Encourage your teen to drink water and herbal tea, limit their coffee intake to just 1 to 2 cups each day and encourage them to get plenty of rest during this time. Remember that small regular protein rich snacks of nut bars, protein drinks or dairy food will help to keep them alert and better able to concentrate and a good night sleep is sometimes the best thing for a tired and stressed out brain.

Try our Choc Peppermint Bliss Balls recipe for a nutritious study snack students can keep on hand through the day.

Healthy Halloween Recipes: Banana Ghosts

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With Halloween just a few days away there are many children very excited at the thought of trick or treating and dressing up to celebrate this event which is gaining more interest in Australia. Naturally for parents this poses the question of how many ‘treats’ are too many, and should we encourage Halloween indulgences? My perspective is that like any special occasion there is nothing wrong with enjoying Halloween in moderation but this does not mean small children need to eat bucket loads of sugar for the sake of it. Rather a small amount of treat style food on Halloween itself will be more than enough of a treat. And if you are looking for an even better alternative, I have partnered with Philips Electronics to develop these healthy Halloween recipes for you to make at home. Not only do they look the part but they actually taste great too and can let you and the family enjoy Halloween without worrying about the kids eating too much sugar. Happy Halloween! 

Banana Ghosts

Makes 12 ghosts


2 x 170g tubs of Chobani Greek or Coconut Yoghurt

24 dark chocolate bits

6 small bananas cut in halves


1. Line a baking tray with baking paper.

2. Dip each banana in yoghurt and add 2 eyes and a mouth using dark chocolate bits.

3. Place in the freezer to set for around 1 hour.

Philips Sonicare For Kids is an electric power toothbrush for kids aged 4 or older. It offers maximum plaque removal, sonic technology, customisable stickers and educational tools to help make proper brushing fun for a lifetime. To read more about the benefits and to purchase a Sonicare For Kids today, click here.

Healthy Halloween Recipes: Mummy Pizzas

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With Halloween just a few days away there are many children very excited at the thought of trick or treating and dressing up to celebrate this event which is gaining more interest in Australia. Naturally for parents this poses the question of how many ‘treats’ are too many, and should we encourage Halloween indulgences? My perspective is that like any special occasion there is nothing wrong with enjoying Halloween in moderation but this does not mean small children need to eat bucket loads of sugar for the sake of it. Rather a small amount of treat style food on Halloween itself will be more than enough of a treat. And if you are looking for an even better alternative, I have partnered with Philips Electronics to develop these healthy Halloween recipes for you to make at home. Not only do they look the part but they actually taste great too and can let you and the family enjoy Halloween without worrying about the kids eating too much sugar. Happy Halloween! 

Mummy Pizzas

Recipe makes 8

Photo by: damianshaw.comIngredients

Packet of 8 mini wholemeal pita pockets

140g tub of Leggo’s pizza sauce (1.5g sugar per tablespoon)

3 tomatoes, thinly sliced

8 button mushrooms, thinly sliced

16 thin slices of unprocessed ham

8 slices of light tasty cheese

1 jar of sliced kalamata olives


1. Preheat oven to 200°C. Line 2 baking trays with baking paper.

2. Distribute the pita pockets on the baking trays. Top each with 1 tbsp of pizza sauce and smear out with the back of a spoon. Then top each pizza with 2-3 slices of tomato, sliced mushroom and 1-2 slices of ham so it covers the whole pizza.

3. Slice cheese slices long ways in half centimetre strips to make the Mummy bandages. Place the cheese strips along the pita pockets to look like wrapped bandages. Tuck two pieces of sliced olives into the cheese bandages as eyes.

4. Bake in the oven for around 10 minutes or until the cheese has begun to melt and the edges are beginning to brown and crisp.

Philips Sonicare For Kids is an electric power toothbrush for kids aged 4 or older. It offers maximum plaque removal, sonic technology, customisable stickers and educational tools to help make proper brushing fun for a lifetime. To read more about the benefits and to purchase a Sonicare For Kids today, click here.

10 ways to slash 500 calories from your daily intake without noticing

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The pace of modern life means that we want things instantly including weight loss. Any diet that screams instant results is always the most popular, even if it means sacrificing your metabolism and mental health as a result. And while some extreme regimes will give you relatively quick results, few are sustainable. When it comes to sustainable weight loss, slow and steady is inevitably the key to success, however unattractive it may sound. This translates into a slight calorie reduction, most days over long periods of time. For example, a 300-500 calorie reduction each day over 3-4 weeks is likely to result in ½ -1 kg of weight loss each week or 3-5 kilos each month which is not insignificant. So if you are keen to shed a few kilos before Christmas, here are 10 ways to slash 500 calories from your day in ways that you will barely notice.

1. Reduce the size of your coffee

With a latte or cappuccino offering between 60-100 calories, simply ordering a piccolo or even ¾ size drink will drop close to 50 calories per cup of coffee you have. Ditch the sugar and you are minus another 15-20. Save 50 calories.

2. Swap your bread

Large slices of Turkish or sourdough bread can have double the calories of small thin slices of dense grain bread or thin wraps. Always seeking out this lighter options will save you at least 100 calories per day. Save 100 calories.

3. Drop the sauces and spreads

If you consider that a single tablespoon of mayo contains 100 calories, tomato sauce 20 calories and a spread of butter or margarine 20-30 calories, being strict with your meal additions, spreads and sauces each day will save you at least 50 calories on a daily basis and much more if you eat out regularly. Just be sure to order sauces on the side and say no to butter and margarine. Save 50 calories.

4. Cut your meat portions

In Australia, we often consume double the recommended portions of meat and chicken with our evening meal. For example, a 500g packet of meat or chicken should serve four people but in many cases it will feed two. Loading up your plate with vegetables and salad and halving the size of your meat or chicken serve will save you at least 150 calories per meat or chicken based meal. Save 150 calories.  

5. Ditch the filler carbs

White rice, large serves of pasta, cous cous – a few of the filler carbs we are often adding to meals out of habit. For active individuals who may need a higher carbohydrate diet these foods may add the energy rich foods needed to fuel the muscles of active people, but for the majority of sedentary individuals we do not need these heavy foods at night. Swap this part of your meal for extra vegetables each night and save at least 100 calories. Save 100 calories.

6. Eat one less snack

While we may need a light snack to get us through the long time period between lunch and dinner, if we plan an early lunch, few of us unless we are particularly active, or eat breakfast especially early will need a morning snack. In fact, for most of us a few berries and a cup of tea will tide us over until lunchtime. Save 100 calories.

7. Buy portion controlled treats

Chances are you like to enjoy a little treat after dinner – a few biscuits; ½ tub of ice-cream; a few rows of chocolate – all foods which can form part of a calories controlled diet when portions are controlled. So, if you enjoy something sweet while you are watching your favourite TV show, purchase only portion controlled treats that give 100 calories or less per serve. Chances are you will be eating at least ½ the extra calories you usually would. Save 100 calories.

8. Swap one piece of fruit or juice for an extra vegetable or vege juice

Now there is nothing wrong with eating fruit, it is a nutrient rich source of natural sugars but like anything there can be too much of a good thing. If you consuming more than 2 pieces of fruit, or enjoy a juice each day, simply swapping to a vegetable or vegetable juice will save you another 100 calories. Save 100 calories.  

9. Go for low alcohol wine or beer

There is nothing wrong with enjoying a few drinks but the calories consumed via multiple glasses of wine or schooners of beer can add up. A simple swap to a low alcohol variety of wine or beer at least a few times each week can save you 20-30 calories per glass. Save 50-100 calories.

10. Add a low calorie meal in each day

Salads, vegetable stir fries, shellfish and soups are exceptionally low in calories and when used to form the base of meals can ½ the number of calories per meal. For example, a prawn stir fry with vegetables contains significantly less calories than a beef variety; while a soup or plain salad for lunch has ½ the calories of a large sandwich or hot meal purchased at a food court. Basing one meal each day around these light options will likely save you 200-300 calories in a single meal. Save 200 calories.

For a kick start as we head into Summer, sign up to my 14 day Shape Me Kickstart plan here for just $15.00.

Are you overtraining and overeating?

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Are you eating more because you go to the gym?

If you exercise regularly, you will know the feeling of intense hunger that can accompany regular high intensity workouts – that need to eat something immediately if not sooner and usually something high carbohydrate in nature to try and satisfy that relentless hunger. This may happen when you first arrive home after a long day before you have prepared dinner, or late afternoon a few hours after lunch and may seem as if you simply cannot get enough food into your system.

An unfortunate side effect of regularly training at high intensity, as is the case for cross fit fans, runners and endurance athletes is that we can easily fall into the trap of permitting ourselves to eat foods that are high in fat and calories simply because we are ‘burning it off’. While this may hold somewhat true for athletes training 3 or more hours each day, for those of us who exercise to keep slim and fit, exercising more does not mean that you can eat whatever you like, and it may be this mentality that is preventing you from reaching the goals you have set for your weight and your body.

Even when your goal is weight loss, for every extra hour of high intensity exercise you do will require you to eat an extra 100-200 calories to help optimise weight loss. Failing to do this will over time see your body burn your calories less efficiently, or result in you binge eating later in the day when your body begins to realise that you have not taken in enough calories for the amount of training you are doing. In real life terms, this will simply mean adding in an extra piece of fruit, slice of bread or tub of yoghurt to the meal before or after your workout. You will notice that doing this helps to prevent the extreme cravings that can be experienced later in the day when you have taken in insufficient calories. 

Avoiding going long periods of time without food will also help the regular exerciser stay in control of their food intake and appetite. Late afternoon cravings or late night binges generally accompany the low blood glucose levels that are seen when fit individuals have not eaten for 3 or 4 hours as is the case before dinner or even late afternoon. To avoid this scenario, if you train late afternoon or early evening, you will need a substantial snack or small meal late afternoon. A piece of fruit or a snack bar will not cut it – instead try a small wrap, protein shake with fruit or nuts or a small serve of your lunch to keep you fuelled and satisfied for another 3-4 hours before dinner.

For nutritionally balanced breakfast, lunch, dinner and snack recipes, try my free Shape Me recipes here.

Finally, just because you train does not mean that you can eat numerous chocolate biscuits or ½ a block of chocolate every night and still keep your weight and body fat low. Even for active people, late afternoon or evening treats should be limited to just 100-200 calories or a single biscuit or row of chocolate and if you cannot control yourself with a whole packet or block, do not buy them. It is once you consistency reduce your calorie intake on a daily basis and avoid the extras and binges that you will finally see the changes in your body that you have been working towards.

What you need to know about your diet if you have insulin resistance

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Of all the dietary conditions, insulin resistance would be one that makes weight loss very difficult. In fact, you may not even realise that high levels of insulin actually act to block fat metabolism, which means no matter what you eat or how much your exercise you will not lose weight unless you have the right diet, exercise and medication prescription. So if you have insulin resistance and are not sure why you are not getting the results you are expecting, here could be the reasons why.

1. Your carbs are too low

While someone with insulin resistance needs fewer carbs than someone without IR, you can have too few carbs, especially if you are already taking medication and / or exercising. The reason for this is that once you have started to lose weight, and are exercising your insulin sensitivity will improve which means you will be able to tolerate more carbs than you did previously. For this reason you will need to monitor your intake of carbs and adjust accordingly based on your weight loss results.

2. Your protein is too high

Naturally we tend to eat more protein when we cut back on our carbs but protein rich foods including oily fish, meat, nuts and cheese still contain calories and too many calories can impede weight loss. For this reason you still need to control your portions of cheese, meat, nuts and oily fish.

3. Your fat is too high

Again, dropping your carbs does not mean you can overdose on good fats, we still need to stick to 60-80g per day of total fat to avoid a complete calorie overload. That is 1/4 – 1/3 avocado or 20 mixed nuts, not the entire bag. 

Try some of my insulin resistant recipes from my weight loss plan, Shape Me by Susie Burrell, here.

4. You are eating too much at night

Our natural tendency is to eat a light breakfast and lunch and then overeat all afternoon. When you have insulin resistance one of the best things you can do is eat a larger breakfast, a couple of small lunches and then keep dinner very light and eat it early – by 7pm where possible. 

5. Too much training

Your body will burn calories only when there is not too great a discrepancy between calories in and calories out. For this reason, if you are only eating 1200-1400 calories and burning another 800-1000 training you may be better to burn just 300-400 calories per session but keep your intake low to support sustainable fat loss. 

Sign up to my Shape Me insulin resistance weight loss plan today, here.

A new product I am loving – Lean Cuisine Pots of Goodness


It has been a while since I have written about specific products here on the blog, one reason being that I have not seen that many great new products of recent months but today I want to share with you a new little gem I have discovered and before you get all cynical, no this is not a sponsored post. I genuinely love this product.

Now I am not the biggest fan of frozen meals – most are high carb, heavily processed and offer little protein or vege bulk but when I was writing a frozen meal review recently I stumbled across these little gems. Lean Cuisine Pots of Goodness. With just 250-350 calories per serve, up to 20g of protein, 6+ grams of fibre and up to 44% veggies, this is without doubt one of the strongest frozen meal options in the supermarket. And for just $7-8 oer serve a fantastic healthy lunch on the go. So no more excuses about being too busy to cook and resorting to fast food. Healthy eating does not get easier than this.

See some of my top soups you can buy in the supermarket here.

Lean Cuisine Pots of Goodness – Mexican Chicken Chipotle


Per 320g serve

226 cal

13.8g protein

24.6g carbs

8.3g sugars

6.7g fibre

6.4g fat


Vegetables (44%) (onion, red capiscum, carrot, corn, spinach, green capsicum), tomato (15%), chicken breast (12%), cooked pearl barley,black beans (8%) cooked freekah (contains wheat) (5%), sunflower seeds (1.5%), water, dextrose, tapioca starch, thickener (carrageenan), vegetable fibre (citrus), corn starch, tomato paste (0.5%), garlic, paprika, brown sugar, chipotle powder, salt, coriander, yeast extract, cumin, lemon, juice concentrate.

For more of product reviews and to see products I am loving, click here.

Can we please be honest about ‘the juggle?’

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Hands up if today you have already; done at least 3 loads of washing; somehow made it to work, school/pre-school/play group drop off/ swimming or a doctors appointment; made numerous bottles, meals, snacks or tried to express or breastfeed a number of children; unloaded and repacked the dishwasher multiple times; placated children more times than you want or can remember; tried to get to the bathroom 20 times and made it once or twice; cleaned up some sort of mess, dirt, toys or nappies at least every other minute in between answering emails, running the house and this is just before lunchtime? Welcome to motherhood, or ‘The Juggle’ as I like to call it.

Prior to having baby’s I was aware of some of the balancing act most women seem to manage on a daily basis. I had seen clients, mainly women for weight loss for almost 20 years and would chat to them, in detail about the fine art of balancing their relationships, family, work – paid or unpaid, children and having some sort of life. But as is expected it is not until you experience it yourself that you become fully aware of how many sisters are literally juggling every spare minute they have on a daily basis. Now I find I barely have time to go to the toilet each day as I try and fit some work into my already full day juggling baby’s, breastfeeding, fatigue and the house.

And so when I see trainers, life coaches and self-proclaimed ‘experts’ telling us all how to live and how they manage to maintain perfect make up and daily grueling training sessions in the midst of motherhood I catch myself scoffing, because in my experience this is not how the average mum is surviving. Rather the average mum is so exhausted that they only thing on her mind if a spare hour pops up is sleep. That her body is so sore from carrying around little humans and dealing with the hormonal effects of breastfeeding that even the thought of going to the gym is pure torture. That seeing her partner leave the house for 8 or more hours when she will have no respite from screaming little people is likely to result in tears. That in the midst of juggling motherhood, work and some sort of a relationship that sometimes you really need a cake to keep your spirits up. That intimate time with a partner is just another thing on an already overwhelming daily ‘to do’ list.

I now get much more fully than I ever did that women living the juggle on the daily basis do not need more advice on how to do more; fit in exercise; get more organised; manage their time better. Rather they need support, empathy and reassurance that there are many, many more sister just like them, sitting at home and counting down the hours until a partner or family member arrives to give them respite. That it is completely normal to hate your partner when he or she waltzes home after a day of freedom and gives himself a pat on the back for completing one job with the children. That simply getting through the day is an achievement, nothing more than that should be expected. That social media posts that create an image of perfection so far from the reality that everyday women are dealing with actually do more harm than offer inspiration. That most women battling ‘The Juggle’ do not have, nor can they afford a nanny, rather if they need or want to work they have to add the cost and difficulty getting to and from childcare into their already full schedule. That claiming you only get what you get done because you can afford a nanny is like sticking a knife in the overtired eyes of mums who do not have one.

Surviving ‘The Juggle’ is about understanding. It is about knowing and imaging what has to come together on a daily basis for that mother is simply make it through. It is about being honest and real about how ‘sh*t things are on more days than not. It is not about asking anything rather than listening. And it is not about posting social media posts in a bikini or skimpy training gear to show how great you look or how the fact you have a nanny allows you to workout every day. From that I say ‘unsubscribe’ in favour of posts from real women who are honest about ‘The Juggle’. 

No, I do not promote a low carb approach

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After we launched our 2 week Kickstart plan a couple of weeks back there was some feedback questioning on why I was supporting a low carb diet so I thought it was important to set the record straight.

When it comes to carbohydrates, things are not always so clearly explained. A low carb diet approach refers to a diet in which most of the carbohydrate rich foods are eliminated, resulting in an intake of just 10-20% of total calories or less than 80-100g of total carbs being consumed per day. In such diets, ketosis may be triggered in which fat is being burnt at the expense of carbohydrate. Such a dietary approach is favoured by a number of diet fans reporting that a low crab approach is the best diet for weight loss, longevity and health. While such an approach will work (as all diets ‘work’ when they are followed, the issue for the average person is that unless they do not want to eat bread, fruit, grains and starchy veges for the rest of their days, it is not a diet favoured by many long term. 

So let it be said, I do not favour, nor promote a low carb approach, although as a dietitian working in clinical practice I may use such an approach if I have a client who wants or may need this diet. Rather, the approach I have always used, and have again used in the Shape Me Kickstart is a lower carbohydrate approach in which 30-40% of total calories are coming via carbs. Not only is this not a ‘low carb’ diet but it still includes carbohydrate rich foods including good quality breads, controlled portions of grains, fruit and starchy vegetables. It is not a ‘detox’, or promoting unsustainable weight loss, it is simply a calorie controlled, carb controlled diet packed full of fresh foods for a 2 week period to help kick start weight loss and remind us how good we feel when we eat the amounts of fresh foods we should be for optimal health. 

Si if you are interested to know how much carbohydrate you are eating, rather than label it low carb it may be best to check exactly how much you are consuming via a calorie monitoring app such as ‘myfitnesspal’. Very rarely is what you think is ‘low carb’, actually low carb at all. 

Why does my diet always fail?

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Chances are you have tried a specific diet at some point in time. You may have been able to follow it for a few weeks or even a few months but chances are at some point it stopped working for you. This is the very reason that there are so many ‘diets’ on the market. Most of them, if any are not something you can or would want to stick to for life. And that is what an ideal diet is, one that allows you to achieve your dietary goals; one that supports weight control and one that you actual like doing. So here are the most common reasons diets fail, and what you can do to get off the ‘diet’ bandwagon and find an eating regime that suits you for life.

1. You went too hard, too soon

Diets that are particularly strict and that eliminate a number of food groups; reduce the amount of carbohydrate dramatically and are difficult to sustain long term are rarely successful, primarily because dietary restriction is a recipe for failure long term. While these strict regimes may be useful to kick start a particular regime, they are best followed for short periods only before moving onto something more sustainable.  

2. You do not like the food on it

If you do not like it, chances are you will not continue to do it long term. It is for this reason that special shakes, snacks made with ingredients you have to seek out at several specialty stores and rather bland tasting dishes minus all sauces and often flavour may work for a few days, or for those who are happy to not enjoy want they are eating, but are rarely a sustainable option for the rest of us.

3. It has too little carbohydrates

Carbohydrates are the primary fuel for the muscle and for the brain and while diets that dramatically reduce carbohydrates result in weight loss initially, if the body consistently has access to lower amounts of carbohydrates than it requires, over time the muscles will break down to fuel the brain, resulting in a reduction in metabolic rate. Long term this means that you require fewer calories and as such need to eat less, which explains why extreme diets work initially but rarely long term.

4. It has too much good fat

While nuts, avocado and olive oil are good for you, you will need to burn off the calories that come from fat. As fat contains more than double the calories than carbohydrate or protein, too much fat can prevent weight loss if you are still eating more than you burn. The average adult will require just 60-80g of fat each day which is a small handful of nuts, a couple of serves of olive oil and some oily fish.

5. You are eating too little

The body runs little a finely tuned machine and the muscles and the brain require a certain number of calories for it to run. If we give it far fewer calories than it needs, it will basically slow down, burning fewer and fewer calories. As such you may need to check your calories to make sure they are not too low for your body type to function efficiently and allow fat loss. At a minimum you will need 1200 calories and likely an extra 200-300 calories for every hour of exercise that you do. 

Get your healthy eating back on track with my 14-day intensive Shape Me Kickstart plan. Sign up today and see how just 2 weeks of healthy eating can change your focus!

6. You are exercising too much

If you lower your calorie intake as part of a particular dietary regime while simultaneously increasing the number of calories you are burning, overall there may be too great a calorie deficit to allow the body to maintain metabolic rate. For this reason always allow a couple of extra hundred calories in your diet for every 400-500calories that you burn.

7. You are eating too little during the day

Often we find ourselves eating lightly throughout the day when we are most active before binging at night. Shift this pattern by eating more calories throughout the day and keeping your nighttime intake light.

8. You are having treats at night

Another bad dietary habit many of us get ourselves into is rewarding ourselves with high calorie treats after dinner – chocolate, biscuits, ice cream, cheese, wine – all foods that are easy to over consume. If you do choose to enjoy a little something after your evening meal, make a concerted effort to keep it to 100 calories or less.

9. You are drinking too much coffee

While black coffee has minimal calories and may even enhance fat burning, milk based coffees contain a significant number of calories and sugars. For this reason if your goal is weight loss, limit the number of milk based coffees and always order small or piccolo sized serves.

10. You are not treating yourself enough

If you follow a strict calorie controlled diet for long period of time, research has shown that brief interludes of extra calorie consumption can help to prevent a starvation response in the body. In real terms this translates into a meal or two off your strict calorie control each week. 

Read more about how just 2 weeks of healthy eating can have you seeing results on The Huffington Post Australia.

My top supplements

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With literally hundreds to different supplements available on the market to help you look and feel at your best, it can become extremely confusing to select which is the right supplement for you. While a number of supplements including Vitamin B, magnesium and Vitamin C are all extremely popular, there are a few key supplements that I would routinely prescribe to my clients that offer numerous health benefits for most of us. So here are the top supplements I generally prescribe and the reasons I choose these over others.

Fish Oil

When you analyse individual clients diets, one of the key nutrients few of us get in the amounts we ideally need is long chain omega 3 fat. Found naturally in deep sea cold fish such as Atlantic salmon, you would need to eat 200g of fresh salmon every day to get the 1-2g of pure fish oil known to offer a range of health benefits including reduced levels of inflammation and blood pressure in the body. For this reason, a daily dose of fish oil only offers benefits and where possible look for an odourless variety to help reduce fishy breath and reflux.

Rwad about everything you need to know about fish oil here.


Whether you take it as a powder, capsule or a fermented drink, there is more and more evidence building to show that much of our immune function comes through the gut. Yet often our guts are not in overly good shape thanks to the impact of modern life, stress and a poor diet. A daily probiotic is the easiest way to help keep your gut healthy and your immune system pumping.

CO Q10

Known to help benefit individuals with high blood pressure and heart failure, CO Q10 is an antioxidant molecule known for its benefits to cell health and for its benefits to managing blood cholesterol levels. A good general supplement for anyone interested in anti-aging and cell health.

Read my previous post on CO Q10 and anti-aging here.

Vitamin D

A huge number of people have low Vitamin D levels and while you should never take a vitamin or mineral supplement without knowing if you are deficient, if you are feeling tired and a little off, especially during the cooler months of the year and if you work inside, it is worth having your Vitamin D levels checked. Best taken with food, a Vitamin D boost will put the skip back in your step if you have been a little off.

Liver Health Complex

For individuals with a fatty liver, or insulin resistance, there are a number of herbal remedies known to improve liver function. In busy lives where we put our liver under pressure constantly with too much fatty food and wine, a liver supplement may just offer some improvements to your liver function.

*Susie is currently a brand ambassador for D&X. To learn more about the partnership, click here.

To learn more about the D&X range including where to purchase, click here.

How hydration affects performance….at home, at work and at play.

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When we hear the words ‘nutrition’ and ‘performance’ our thoughts generally skew to visions of elite athletes and competition. While sports nutrition is a crucial aspect of elite performance, if we consider that each and every day, every single one of us is performing at something, considering our nutrition practices and specifically our hydration habits is a crucial component of peak performance whether we are trying to perform at work; at home; at school or at the gym.

Keeping well hydrated and its link to performance is not always clearly explained. Sure we know that keeping well hydrated helps to keep us looking at feeling our best, but what about the performance related specifics?

At Work

First and foremost, keeping well hydrated ensures a number of cognitive pathways are functioning optimally. Whether you are retrieving information when giving a presentation, making important decisions quickly or developing cognitive pathways to determine strategy, performing when you are dehydrated has been shown to result in slower reaction times, poorer decision making and increased feelings of effort and exertion. All cognitive functions that we may often take for granted but which can be enhanced simply by drinking a little more of the clear stuff.

At Home

A conversation with any busy mum will reveal the full extent of the stress and pressure she is under from the minute she wakes up to the minute those little ones are put to bed each evening. Not only do mums need to be on their game all day, but dealing with the stress of managing little ones for hours and hours each day. Mums generally place the nutrition needs including hydration of the children way before her own, which means while the little ones often have their water bottle with them at all times, mum has barely managed to finish her tea or coffee once each day. Unfortunately for mums this means they are often dehydrated and much less equipped to deal with chronic stress which can result in increased body temperature, heart rate and blood pressure – all of which can be alleviated by the simple act of keeping well-hydrated.

See how my Zip Hydrotap has changed my life at home here.


Whether you are a recreational athlete, taking your kids to rugby or netball or aiming for a treadmill session at the gym after work each day, chances are you want to be at your best while you are doing it. Chances are, unless you are also focused on drinking at least a couple of litres of filtered water each day, you hit the field or the gym dehydrated. Not only does this mean the game or workout will be much harder, your performance, recovery, perceived exertion and reaction times will all suffer. All of which can be enhanced simply by enjoy a bottle of filtered water before your training, game or gym session. The easiest way to optimize performance on a daily basis.

*Susie is currently a brand ambassador for Zip. Read more about her partnership with Zip here.

Read how drinking more can also be the easiest way to lose weight in my recent blog post.

Counting carbs

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Forget shakes. Or weighing and measuring your food. And you won’t even have to cut out the wine. One of the easiest ways you can adjust your diet to support weight loss is to count your carbs. Counting carbs is a tried and true method to keep an eye on the total amount of fuel you are supplying the muscles with each day and lets you adjust what and how much of your favourite foods you can eat whilst still losing weight. So how does it work?

Carbohydrate as a nutrient is the primary fuel for the muscle and for the brain As such, the amount of carbohydrate each individual requires differs widely depending on their age, activity level, the amount of muscle mass they have and how well the hormone insulin is working in their body. While there is no set amount of carbohydrate we require, there are though reference ranges known to be particularly low, or high for a person’s age, gender and activity level.

Most importantly, the amount of carbohydrate in different types of food differs widely. For example, a couple of slices of bread can contain as little as 20g of total carbs per 2 slices and up to as much as 80g of carbs depending on the slice size, thickness and density. For this reason, becoming more aware of how much total carbohydrate you are consuming, helps to inform ways in which it can be dramatically reduced in order to support weight loss.

The average adult consuming breakfast cereal, a sandwich as well as carb rich options such as rice or pasta for dinner will consume 200-250g of total carbohydrate per day. With a few simple dietary adjustments – lower carb bread; less cereal and more Greek yoghurt for breakfast and a swap from rice or pasta to a vegetable rich dinner your daily carb intake can be slashed by as much as 50% which in turn reduces the load of fuel the muscle need to be burn through, promoting fat loss.

With weight loss will not be dramatic as is seen with low carb diets, it will be slow and steady, with losses of ½ -1 kg a week. Most importantly, this dietary approach, unlike more extreme weight loss diets does not result in significant muscle loss, helping to preserve metabolic rate. As such it a safe, sustainable way to lose body fat whilst still allowing you to enjoy foods such as bread, breakfast cereal and fruit, albeit the right types and volumes.

An average, active female will lose weight consuming 100-140g of total carbs per day, while a male requires a little more, 140-180g per day. Any less tends to see halted weight loss results as the total amount of fuel is a little low, while too much will again see minimal weight loss.

So if you have not done so before, download an online monitoring program such as ‘myfitnesspal’ and work out exactly how much carb you are consuming each day. Not only will it surprise you, but also show you how easy it may be to cut back and support slow, yet sustainable weight loss.

Shape Me is a calorie and carb controlled weight loss program in which the carbs are counted for you. For more info on Shape Me and how it can help you, click here.

Are bananas a great breakfast choice? Yes!

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When it comes to quick and easy nutrition, it is hard to go past a banana – nutrient rich, sweet and tasty and packed in its own container, a banana is a popular snack option or quick meal on the run. A common misconception about this delicious nutrition boost is that it is high in sugar, and as such, not a great choice nutritionally. While bananas do contain naturally occurring sugars, like all fruit does, this does not mean it is a poor choice. Rather it comes down to what you eat them with, and what your overall nutritional plan looks like.

A medium banana contains 100-120 calories, 2-3g of fibre, 18-20g of total carbohydrate and a good dose of magnesium, potassium and a good dose of resistance starch, the type of fibre particular good for gut health. Compared to other popular breakfast choices including smoothies, juices, toast and muffins, a banana contains about 1/4-1/3 of the calories and 1/3 of the sugars. While bananas are often considered high in sugars, they are actually relatively low compared to other popular breakfast choices.

Grabbing a banana for breakfast rather than skipping the first meal of the day, or grabbing a high fat and high calorie option on the run is only a good thing nutritionally but a banana alone is a light breakfast option. This means that you will need to refuel 2-3 hours later to ensure you are full and satisfied until lunchtime. An even better option is to team a nutrient rich banana will another quick and easy breakfast option that is high in protein – a small milk coffee; tub of Greek style yoghurt; handful of nuts and seeds or a protein shake. This combo of nutrient rich carbs and proteins will help to keep your blood glucose levels controlled through the morning, helping you to keep full and satiated until lunchtime.

Another great way to use a banana as part of your overall nutrition plan is as a quick first breakfast before early morning starts or exercise sessions. Often early in the morning we do not feel like eating anything too substantial. It is though much better to have something small and carb rich early in the morning to get the metabolism going. Once you have eaten this you are then in a position to have a more substantial breakfast an hour or two later.

When it comes to good nutrition, you will never go wrong with fresh, natural foods. While some foods including dairy and fruit do have naturally occurring sugars, when they are consumed as part of an overall balanced diet, they will trump foods purchased away from the home every single time. So no need to stress about eating a nutrient rich banana for breakfast, you may simple need to pair it with something else to keep you fuelled and energised all morning.

*Susie is currently a brand ambassador for Australian Bananas. To learn more about the partnership, click here.

The eating plan that will change your body – for good

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There is never a shortage of diets that you can choose to follow to help with your weight loss attempts – low carb, high protein, low fat, low calorie plans that promise you the body of your dreams. Unfortunately, deep down we all know that despite the ever increasing number of diets and commercial weight loss programs available, sustainable weight loss eventually comes down to developing a strong eating plan that you can maintain for life. The good news is that these core habits are probably even easier to implement and maintain than you would ever imagine, and are far more likely to help you control your weight, for life than any commercial weight loss program has ever been proven to.

1. Focus on vegetables

If you do not eat 1-2 cups of vegetables or salad at lunch and another 2-3 cups with your dinner, you simply are not eating the volume of low calorie, nutrient dense plant based food in your diet to be at your best. Not only are vegetables important for the key nutrients that they offer, but their low calorie content means that you can literally eat vegetables and salad to your heart’s content without worrying about weight gain. Perhaps more importantly when it comes to weight control, vegetables and salad keep you full so you are far less likely to snack throughout the day. Increase you vege intake by simply adding mushrooms, tomato or spinach to your breakfast, enjoy vegetable juices, always eat a salad or soup with your lunch and aim for ½ of your dinner plate to be filled with salad or vegetables no matter where you are eating your dinner.

2. Remember the golden rule

If there was just one golden rule of nutrition, it would have to be to always eat a carbohydrate rich food with a protein rich food. Combining these two nutrients in your food choices ensures that your blood glucose and energy levels are kept well regulated throughout the day, and teaming carbs with protein also helps to regulate insulin levels which help to regulate appetite and keep you full. Low GI, slowly digested carbs including grain based breads and crackers, oat or bran based cereal or wholegrains are the best choices as are lean proteins including reduced fat dairy, lean meat and fish and nuts and legumes. Examples of meals and snacks that fit this carb and protein combo include grain toast with eggs for breakfast, cheese and wholegrain crackers as a snack and a salad with tuna and beans for lunch – in all of these examples one protein rich food has always been teamed with a low GI carb.

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3. Watch the coffee

There is nothing wrong with enjoying a cup or two of coffee each day, but if you regularly sit down to a numerous large milk based lattes or cappuccino with your friends, or drink coffee continually throughout the working day, you may be consuming far too many liquid calories. Unfortunately the body does not compensate well when we consume liquid calories, which means they simply becomes extras that we do not need. For this reason, always order a small based milk coffee and try and limit yourself to just one or two coffees each day. Piccolo serves are a good option as you get ½ of the milk with the same serve of coffee or better still swap to black tea or coffee to reduce your calorie intake from milk.

4. Always carry a protein rich snack with you

Often it is not that we do not know what we should be eating but we find ourselves in situations hungry but without any nutritious snack options available. Get into the habit of always carrying a protein rich snack with you, whether it is a protein or nut bar, some prepackaged cheese and crackers or some roasted chic nuts or broad beans and you will find that you are never forced to go and pick up a high carb, high calorie muffin or cake simply because you were hungry and that was all you could find.

5. Be strict with your eating times

The funny thing about food and weight control is that it is often about the time we are eating as opposed to what we are choosing. Often busy lifestyles means that breakfast is not eaten until after 9am, lunch is pushed back to 2 or 3pm and you are lucky if dinner is on the table by 9pm. As the human body is programmed according to a circadian or 24 hour rhythm and our hormones work to burn food during the day and store at night, this means the more calories we eat during the second half of the day, the more likely is it that they will be stored. For this reason, always aim to eat your breakfast by8am, lunch by 1pm and where possible dinner by 8pm to give your body 10-12 hours without food overnight.

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6. Go light at night

For the vast majority of us, we eat so many calories during the day that we really do not need a heavy meal at night. During the week, when your meals are under your own control, focus on lean protein teamed with plenty of vegetables for your dinner choices. Heavy pasta, noodle and rice based dishes may be needed by active young people or athletes but for most of us who spend far more time sitting than we should be, “go light at night” is a perfect dinner mantra.

For some light recipe ideas, check out my free Shape Me recipes such as my Tomato Soup, Chicken & Pumpkin Stir Fry, Salmon Patties or my Roast Veg Soup.

7. Take a meal off

There is nothing wrong with enjoying a meal out – in fact socialising and enjoying good quality food creates much pleasure for human beings but of course it depends on how often you do this. With the average meal eaten away from the home containing at least 200-300 more calories than a meal you would prepare at home, try and limit your heavy meals eaten away from the home to just once or twice each week so you can keep your calories tight and controlled for the rest of the week.

8. Develop your alcohol rules

Some of us may choose to drink only on weekends, while others may prefer a small glass of wine each night with dinner. While there are no rules about how much you should and should not drink, there are guidelines that suggest we need at least two alcohol free days a week and really should not drink more than 2 standard drinks at any one time. If you know that too much alcohol slips into your week, and that it is negatively impacting on your health and your weight, it may be time to really consider how much you are drinking and whether it is time to cut back.

The foods that support weight control

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Who does not want to know about foods that support weight control? While this is very different to foods that will help you lose weight (there is not one food that will help you lose significant amounts of weight), it can be most useful to know which key foods will help to keep you full; potentially play a small role in fat metabolism and keep you satisfied so you are not tempted to stray too far from a calorie controlled diet. While some of the key foods that made the list may make perfect sense, there may also be a few that surprise you!


Not only do oats have a low glycaemic index which means they help to keep glucose levels tightly controlled and help to leave you full for several hours after eating them but a single serve of oats each day provides you with a substantial amount of soluble fibre; the type of fibre known to help reduce blood cholesterol levels and support weight control long term.

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Avocados are a rich source of Vitamins B for energy and Vitamin E for skin and heart health and are often described as “a healthy alternative to butter”, as they are a rich source of monounsaturated fat, the type of fat shown to enhance heart health. Recently new research has also shown the potential benefits of eating an avocado when it comes to weight loss – dieters who consumed 1/2 an avocado at lunch reported feeling more satiated later in the day than non-avocado eaters in the Journal of Nutrition.


Soup, particularly vegetable based soups are a great option nutritionally as they combine a high nutrient density with a low energy density – this means that we get lots of key nutrients including vitamins and minerals for relatively few calories. And this benefit is proven when it comes to weight loss. Studies have repeatedly shown that when diners consume a low calorie vegetable based soup before their main meal that they consume up to 20% fewer calories at a meal. The reason is not complex, basically the bulk of the soup helps to fill us up so we eat less.


Any berries are a great choice nutritionally but blueberries in particular are packed full of antioxidants, Vitamin C and fibre whilst also being relatively low in calories and carbohydrates. It is also thought that the antioxidants catechins found in blueberries help to activate the genes within our abdominal fat cells that stimulate the fat burning cycle.

White fish

If weight loss is your goal, white fish is your superfood. Exceptionally high in protein, low in fat and calories, any type of white fish ranging from dory, perch, barramundi, sole, flounder and whiting served with plenty of vegetables equates to an extremely low calorie meal rich in filling protein and key nutrients.

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You will be hard pressed to find a more nutritionally complete, useful food than the humble egg. Packed with protein, key nutrients including zinc as well as 20 other vitamins and minerals, eggs can easily be incorporated into any meal and prepared in minutes. Specifically it is the amino acid leucine found in a serve of eggs that is thought to help bind insulin receptors in the body, helping to keep us fuller for longer after eating them and supporting weight loss.

Greek yoghurt

Greek yoghurt not only contains much less sugar than the average serve of store bought yoghurt but it is much higher in protein which helps to keep your blood glucose levels regulated throughout the day. An added benefit will come if you choose a variety of Greek yoghurt which also contains probiotics, the live bacteria that will help to feed the good bacteria in the gut and is thought to have a powerful role in optimal immune functioning and even weight control long term.

Cottage cheese

Often forgotten, humble cottage cheese is one of the most nutrient dense foods you can enjoy, with minimal calories especially on a low calorie weight loss eating regime. With a serve giving more than 16g of protein per ½ cup along with calcium, magnesium and Vitamin B12, adding a serve of cottage cheese into your day is a great way to bump your intake of essential nutrients for very few calories.

For a 2 week intensive dietary program, designed to give you a safe and supported weight loss program to get that reset you need as we head towards summer, try the Shape Me Kickstart plan for just $15.00 here.