The pros and cons of dieting

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Every week there is a new diet and weight loss, nutrition and diets remain popular across all media outlets. Yet there are also plenty of health professionals who aggressively argue against dieting. So the question is should you diet at all? Here are some of the pros and cons of dieting so you can make an informed decision on whether dieting is right for you.


A diet gives us structure

Whether we like it or not, we all follow a diet. Your diet may be packed with take away meals and coffee but it is still a diet. Dietary habits tend to form the basis of any one person’s diet and as such if these habits become healthy ones, so too our diet becomes healthy overall. Human beings benefit from structure and healthy habits and as such committing to a lifestyle that is built around healthy habits will naturally create a healthy diet. It is approaching dieting from a restrictive, strict approach that is the issue when it comes to diets, not diets in general. 

Any diet will work if we stick to it

Whether your preference is Paleo, 5:2 or vegetarian, the majority of diets, with the exception of strict juice fasts or not eating altogether will generally give good results. The issue for the average human is that we choose diets we do not like and as such are not compliant long term. If you find a diet that you can follow and stick too most of the time, without feeling restricted you will be on your way to long term weight control. 

There are many different diets

Ranging from eating a lot to eating a little; eliminating food groups or not, or being strict or not, there are so many diets the key is finding the one that suits you long term. In addition you can always see a dietitian who will develop an individualised diet for you, to get both the results you are wanting, via a plan that suits your food preferences and lifestyle. 

Many of us are too fat and need to lose weight 

Australians in general are not an overall healthy bunch and gradual weight gain in our 20’s and 30’s tends to lead to significant weight issues for 60% of us in our 40’s and 50’s. Many of us need to lose weight for our health and well-being. As such many of us need some type of dietary intervention that supports weight loss. Intuitive eating is a nice concept but it does not necessarily lead to weight loss on the scales the same way calorie control and structured eating does. 


Strict diets are not sustainable

When most of us think of diets we think of strict regimes that may deliver results initially but are rarely sustainable. It is for this reason that so many diets have coped a bad rap and the mere idea of starting a new diet is enough for most of us to feeling restricted and fall off the wagon before we have really given it a go. Indeed long term data suggests that few if any ‘strict’ diets work long term.

They can play havoc with our minds

In general the idea of ‘dieting’ results in cognitive restriction, which in turn results in the brain focusing on the foods we should not be eating which in turn fuels the diet – binge cycle. It is for this reason that if a ‘diet’ is to work, it needs to not be physically or mentally restrictive. 

Dieting can do metabolic damage

While strict regimes that slash calories, carbs and result in relatively quick weight loss, the issue metabolically is that while some of the weight loss is fat mass, it will also be muscle mass. As muscle is the tissue that actually burns calories, the less of it we have, the lower our metabolic rate will be. This somewhat explains why individuals are able to lose large amounts of weight following a strict regime once or twice but over time these results are difficult to replicate as metabolic rate is reduced and we are able to eat far fewer calories than we once did. 

You do not need a strict diet to lose weight

While human beings like to feel like they are being pure and virtuous following a strict diet the reality is that you can still lose weight, and keep it off without a strict diet. You simply need dietary structure which is a very different thing to a ‘diet’ so why put yourself through gruelling, restrictive regimes when you do not have to?

How to boost your metabolism

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It is a fact of life that once we hit our 30’s, exercise far less than we need and gain weight over time that our metabolic function starts to decline. The issue with this is that as our cells become less efficient at burning calories, and as we lose muscle mass, we burn fewer and fewer calories. Unfortunately that also means we need less food, which as we know, is easier said than done. The good news is that we actually do have some control over our metabolic rate. While 75% of or metabolic rate is determined by genetic factors, this leaves 25% directly impacted by how and what we eat and how many calories we burn via activity. So, if you are over the age of 30, spend much of the day sitting and know that your weight has been gradually on the increase; it may be time to consider what steps you can take to give your metabolic rate a serious boost.

Change something, change everything

The body gets used to the same habits and routines very quickly and becomes more and more efficient at doing them, burning fewer calories over time as a result. This means that if you have followed the same diet and exercise regime for as long as you can remember, it is time for a change, and the more you mix things up, the better both for your diet and your exercise program. For example, try different types of exercise, and mix up the times of day you are training and change the way you eat including the size of meals and the times you have them. Such change constantly challenges the body, forcing it to work harder and burn more calories as a result.

Pay attention to your hunger

Hunger is a sign that your body is burning your food efficiently. If you are not feeling hungry every 3-4 hours, or are feeling hungry too frequently, your meal balance is not working to support optimal metabolic function. If hunger is lacking you can try eating larger meals less frequently so you definitely experience hunger, or if your meals are large, it may be a sign to cut back with your portions. The key thing to remember is that regular hunger is a sign you are burning your food well as embrace it rather than avoid it by eating too much or too little.

Time to lift baby

If you are serious about getting your metabolism going you need to include some type of resistance training at least a couple of times each week. This does not mean you need to lift weights like a body builder, but it does mean including some type of training that incorporates resistance via weights or body weight to place load on the muscle cells. The more muscle cells you have and the harder they work, the more calories you will burn and the more efficient your metabolism will get. If you are not familiar with weights, see a trainer to help write you a program or look for various classes held at all popular gyms that incorporate weights into their supervised classes.

Train efficiently

When it comes to training, efficiency is the key. It is better metabolically to train harder for shorter periods of time than it is to training with less intensity for longer. For example running for 20 minutes versus walking for an hour. It is also much better to use as many of your different muscles as you can, which is why running is such a good workout compared to sitting down and riding an exercise bike. Jumping, running, push-ups, any activity that uses a number of large muscles groups is going to be of the most benefit for those wanting to target their metabolic rate.

Not sure what to eat when it comes to your training? Susie shares the best foods to eat for training here.

Get your snacks right

When it was reported that eating regularly was the best way to boost metabolism, the part we forgot was to clarify that eating regularly meant eating small meals regularly. A small meal = 100-200 calories, a small mix of carbs and proteins to give us an extra calorie burn that actually comes from eating. Unfortunately, what we tend to see in real life is 300-400 calorie snacks which much more carbohydrate than protein. So if you do prefer to eat several times a day, check the calories of your favourite snacks and if you are having 6 meals rather than 3 meals and 3 small snacks, that could be where you are going wrong.

For a nutritious and filling snack you can whip up at home, try our Chocolate Protein Muffins. Get the recipe here.

Include more protein

As a nutrient protein requires slightly more calories to digest than carbohydrate or fat does and for this reason adding a rich protein sources such as low fat dairy, lean meat or fish, nuts, soy or eggs to each of your meals or snacks will also help burn some extra calories over the course of the day. Aim for 20-30g of total protein at each meal and at least 5-10g per snack to reap the metabolic benefits protein rich foods offer.

Protein Counter

Beef/pork/lamb (per 100 grams) – 30

Chicken/turkey (per 100 grams) – 28

Seafood (per 100 grams) – 23

Milk (per 250 ml glass) – 9

Cheese (per 1 slice) – 5

Yoghurt (per 200 gram tub) – 10

Rice (per 1 cup cooked) – 5

Pasta (per 1 cup cooked) – 8

Egg  (per 1-cooked) – 7

Tofu (per 100 grams) – 8

Baked beans (per 1 cup) – 10

Nuts (per 50 grams) – 10

The Flexitarian diet. What is it and should you do it?

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What is a flexitarian and should I be one?

Chances are that you most likely know someone who has adopted a vegetarian lifestyle. And with veganism one of the fastest growing dietary preferences you may even know someone who is completely vegan. But there is also a new type of dietary approach out there, flexitarianism – the dietary approach which sees individuals mix veganism with a regular diet to gain the health benefits of a plant based diet without the dietary limitations of a full vegan or vegetarian approach.

There is no doubt there are numerous health benefits associated with a plant based diet – lower body weights, reduced risk of developing some types of cancer, reduced risk of heart disease and diabetes and a longer lifespan. For meat eaters though, who like and enjoy eating a varied diet that includes a range of proteins from animal sources including meat, chicken, fish, eggs and dairy, considering going cold turkey on all of these foods can simply be too much of a stretch for the average person.

And as part of a balanced diet, in which controlled portions of lean proteins are regularly consumed, good health can too be maintained. Where this tends to go wrong in modern life is that the types of proteins we consume are not as lean as they should be and our portions are too large. In Australia we are often consuming 2-3 x the amount of meat that is recommended and downing literally litres of milk from a high intake of milk based drinks including smoothies and coffee. The result is a diet that has too much animal food at the expense of nutrient rich, low calorie plant based foods.

Adopting a flexitarian approach is an easy way to strike a better nutritional balance – still enjoying your favourite meats, fish and dairy but having some time during the week when you focus a lot more on 100% plant based foods or if you like a day or two of vegetarian or vegan style eating. Not only does reducing our total intake of animal food have major benefits for the environment but our bodies benefit too from a diet high in fibre, vitamins and minerals and lower in calories, even if it just for a day or two each week.

So if you know that you overdo the protein and need to eat a lot more plant based foods how can you start without becoming a full vegetarian. An easy way to start is to commit to a meat free meal a couple of times each week – a soup, vegetable stir fry or pie or lentils or beans made into a curry or Mexican dish are all meat free, delicious meals. Next eat a lot more salad and vegetables as part of your daily diet – a vege juice in the morning, salad with your lunch and a few vegetable snacks is an easy way to plant up your diet. And finally look for protein rich plant based snacks – hommus, BOUNCE Plant Power vegan protein balls* and nuts with fruit are all nutrient rich, 100% plant based snack foods to compliment your flexitarian approach to diet. 

Try some of Shape Me vegan recipes, such as my Blueberry Breakfast Smoothie, Overnight Almond Chia Pudding or my recipe for The Best Tomato Soup.

*Susie is an official BOUNCE ambassador. This is not sponsored content.

Spring into action. 5 tips to getting your eating habits back on track for Summer.

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Spring into action

The arrival of Spring is a subtle reminder that Summer aka known as bikini/beach/boardie season is a mere 12 weeks away. So if the extra Winter kilos have suddenly become apparent it is time to take action to get your body back into tip top shape in time for Summer. Here are 5 tips to getting your eating habits back on track for Summer.

1. Give your breakfast a protein boost

Whether you choose a couple of eggs; a hearty serve of Greek yoghurt or a protein shake, research shows that consuming 20g of protein at breakfast helps to control the hormone insulin which regulates fat metabolism in the body. Protein rich breakfasts are also more likely to keep you full throughout the morning so you avoid snacking on carb rich foods such as banana bread, muffins and biscuits. Even better, add some extra vegetables to bulk up your protein rich breakie – a vegetable omelette, vege juice added to your yoghurt or some veges blended into your shake or smoothie.

2. Swap a meal

Very few of us get a 2-3 cups of salad and vegetables we need at both lunch and dinner for optimal health and nutrition. And the easiest way to lose weight is to eat more vegetables yet few of us adopt this relatively easy strategy. The low calorie content of vegetable based soups and salads, means that you could literally eat as much of these foods as you like without weight gain. Put simply, when we eat lots of low calorie, nutrient rich foods such as vegetables, there is less room for other high calorie foods. One of the easiest dietary strategies you can adopt when trying to shift a few kg quickly and safely is to replace a meal with a soup or salad. Whether you choose a rich vegetable soup for dinner or a leafy green or roasted vegetable salad for lunch, your total calorie intake will be significantly reduced when you bump up the vegetable content of your diet.

3. Concentrate on meal timing

One of the biggest issues from a dietary perspective is that we eat our meals a lot later in the day than we did 20-30 years ago. Breakfast is often not until 9am, lunch at 2 or 3 and then we are lucky to have dinner by 8 or even 9 at night. Another exceptionally easy dietary strategy is to simply eat earlier. Breakfast by 8am, lunch by 1pm and dinner by 7pm at the latest so you have 10-12 hours without food overnight – so simple yet so effective. A sign you are on the right track is when you actually wake up in the morning hungry.

4. Keep dinner small

Generally speaking most of us eat a light breakfast and lunch followed by much nibbling and munching through the afternoon as well as enjoying our heaviest meal at night. The greater the volume of food we eat at night, when we are least active, the harder it will be to lose weight. For this reason, committing to eating a light, relatively low calorie meal as early as possible is an easy way to drop a few kilos quickly. Light 300-400 calorie dinner options include a piece of white fish and vegetables, 100g lean meat or chicken with salad or an omelette.

5. Count your carbs

We often hear about counting your calories but another relatively easy yet often overlooked way to support weight loss is to count your carbs. As carbs are the key source of fuel for the muscle, actively counting the amount you are consuming is an easy way to control your total fuel intake. Small females will lose weight safely on 120-140g of total carbs per day, while men 140-180g. You can count the total amount of carbs you are eating using on online monitoring app use as ‘myfitnesspal’. A classic example of ways you can cut back on carbs is by swapping large slices of Turkish or Sourdough bread (40-60g carbs) for smaller, thinner slices of lower carb wholemeal or multigrain bread (20-30g carbs) per serve.

Have you overindulged in Winter and could really do with a ‘reset’ to your eating habits. Our Shape Me Spring Reset Plan eBook could be just what you need. For just $9.95, receive all the information, recipes, meal plans and tips from Susie you need to get your food and nutrition on track using nutrient rich foods and sustainable lifestyle changes that can be reincorporated into your daily food regime this Spring or whenever you feel as if you need a diet ‘RESET’. Purchase your copy here.

Mix up your water and help to stay hydrated

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This is a sponsored post.

When we think about water and hydration we generally think about numerous glasses and bottles of the clear stuff that we are supposed to consume every single day. Far less often do we remember that we can use a number of different types of water to help optimise our hydration on a daily basis. 

Filtered water

Without a doubt the best option when it comes to drinking water suitable for the family. Filtered water not only tastes fantastic, but having a ready supply of great-tasting filtered water ensures that you and your family are not being exposed to contaminants, including heavy metals such as lead and common parasites that can be found in unfiltered water. Most importantly, contrary to popular belief, fluoride is not removed when your water is filtered using a system such as MicroPurity as used by Zip HydroTap®. Simply having ready access to filtered water is all you need to ensure your family drink more water daily. 

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Hot water

Imagine if you could prepare your favourite warm drink in just seconds as opposed to having to track down the teapot; brew the leaves, let it sit – who has that kind of time? On the other hand, having ready access to hot water means that you can enjoy your favourite hydrating teas as often as you like. For those of us who are not all that keen on drinking plain water, different types of tea may hold the answer to your hydration issues. Green tea in particular has a number of proven health benefits, including slightly increasing fat metabolism after meals. 

Sparkling water

Some like their water still and room temperature, while others really prefer the effervescence of sparking water. Contrary to popular belief, there is absolutely nothing wrong nutritionally with sparkling water – it does not contain added salt; it is not bad for the teeth and if it means you drink more water, it is a great daily choice of fluid. The beauty of having chilled sparkling water on tap is that you no longer have to worry about supplying bottled drinks when entertaining. You can simply serve chilled sparking at any time straight from your Zip HydroTap® All-In-One ARC design.

So if you are looking for a hydration solution for your family, consider installing one of the new Zip HydroTap® All-In-One ARC designs which now delivers all home water needs from a single tap. Offering filtered, boiling, chilled and sparkling water combined with a regular mixer tap with unfiltered hot and cold-water options (perfect for washing up). 

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With advanced energy efficiency and best-in-class cooling technology, the Zip HydroTap® All-in-One ARC also performs to the highest standards of environmental responsibility and sustainability. Unlike water-cooled systems, its air-cooled ventilation system doesn’t use precious water during the cooling process, instantly quenching your thirst while doing its bit to help the planet. When water is this irresistible, it’s easier than ever to drink more and improve your wellbeing, health and happiness. Discover more at

Read how a Zip HydroTap® changed Susie’s life, here.

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

Announcing UberEATS Family Feeds

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This is a sponsored post.

Screen Shot 2017-08-28 at 4.32.24 PMFor any busy family, making sure that there is a nutritious, family friendly meal on the table seven nights a week can be a challenging task. Generally speaking parents do want their family to eat well, and would love to spend hours on meal preparation each week, but in modern life time can get away from us and we need quick and easy mealtime options. 

The increasing popularity of home delivery meal options for busy people is not surprising. Most of us are time poor and rely on a quick meal to be delivered regularly to feed the family quickly without any fuss. Unfortunately when it comes to our health, and the health of our younger family members, this is not always the best outcome. Far too often fast food meals and orders from the kids menu are high in fat, contain few vegetables and offer little nutritionally.

Screen Shot 2017-08-28 at 4.32.52 PMThis is the very simple reason that I have partnered with UberEATS to launch their new family friend meal offering, Family Feeds. Now whenever you open your UberEATS app, you will notice that a number of cafes and restaurants are pointing you towards special Family Feeds packs. These packs are not only family friendly and cost $40 or less, but they have my stamp of approval when it comes to nutrition. You will notice that Family Feeds packs have more salad, more vegetables and offer leaner sources of protein so you can feed your family quickly yet not need to worry about their nutrition. And this is just the start, UberEATS will continue to get the support of more and more food outlets, cafes and restaurants to help offer families a wide range of Family Feeds meals so you and your family can eat healthier, no matter what cuisine everyone feels like. 

So next time you need to order a meal to feed your family quickly, don’t forget to make the most of Family Feeds. It is the easiest way to get you family to eat more nutritious meals, no matter where the meal is coming from!

How to get Family Feeds with UberEATS

1. Download the UberEATS app from the iOS or Google Play stores.
2. Open the app and head to the search function.
3. Type in Family Feeds.
4. Select a meal deal from one of your local restaurants.
5. Select any extras you want.
6. Tap ‘order’.
7. Sit back and wait for your meal to be delivered in an average of 30 mins.

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Getting your diet back on track this August

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Hands up if your pants are feeling a little tight? With Spring just a few weeks away many of us know that our diets need a major overhaul. While it is easy to say eat less and exercise more, what we need are some easy, clear strategies to help get our food prep, nutrition and eating back on track. So here are some easy tips to take control of your diet today!

1. Go for protein at breakfast

A couple of eggs with plenty of vegetables; Greek yoghurt and a banana or a protein breakfast smoothie or some cottage cheese, banana and a small amount of a wholegrain cereal will not only help to keep you full throughout the morning but a protein rich breakfast will also help to control the release of the hormone insulin. Insulin regulates both glucose and fat metabolism in the body and keeping these well-regulated is a key step in long term weight control. Check out our high protein breakfast shake below!

2. Eat your meals earlier

Not a 1 or 2pm lunch and an 8pm dinner, shift your meal times. Ideally aim to take a meal break at 12pm each day and enjoy a well-balanced lunch of ½ a cup of carbs, 100g of protein and at least 2 cups of salad and vegetables. Not only will you feel more satisfied and less prone to cravings throughout the day, but eating lunch earlier will help eliminate the need for a mid-morning snack. The same can be said for dinner, if you try and consume your last meal by 7pm at the latest, you will give the body a good 10-12 hours without food overnight, which is a great way to give your metabolism a kick start and wake up nice and hungry the next day. 

3. Get strict with your liquid calories 

Any type of coffee, tea, juice or energy drink contains calories, calories we do not appear to compensate for. For this reason, if you can manage to drop a couple of milk coffees from your day; or swap a juice or energy drink for water, you will immediately eliminate up to 300 extra calories from your day. And if you are a coffee devotee, simply swapping your order to a piccolo will again drop an extra 100 calories from your daily total. 

4. Plan for 4pm

3-4pm is the time that things often do downhill for those wanting to eat better. A relatively strict day of eating is followed by extreme hunger and cravings late afternoon which inevitably leads to binge eating and sugar cravings if not well managed. Avoid this scenario after an early lunch by planning for a substantial filling snack between 3-4pm. Options that have a good balance of carbs and protein include a Mountain Bread Wrap with cheese, nut spread or lean meat; Wholegrain crackers with cottage or goats cheese and some cucumber or tomato or a handful of mixed nuts and a banana. 

5. Focus on vegetables

This is the simplest of all the diet tricks yet the one we forget all too often. As soon as you add some vegetables to your breakfast; 2-3 cups to lunch and dinner and an extra soup or salad a day, you have no room left for all the other rubbish, and you will feel better and more in control of your diet in no time.  

Banana Protein Smoothie

Serves 1


1 banana

1 cup milk

½ cup Greek yoghurt

20g (1 tbsp.) vanilla protein powder

Vanilla for flavour

½ cup ice


1. Blend ingredients together for a delicious breakfast smoothie. 

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

The power of plants


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Whether you choose to go meat free on Mondays; live as a flexitarian or are a full vegetarian or vegan, you are not alone. The interest in plant based diets has grown exponentially in recent years, as more and more evidence suggests there are numerous health benefits associated with diets packed full of plant based foods. So how can you too get the benefits of a plant based diet no matter what your overall dietary preferences are?

You do not need to be a full vegan or vegetarian to get the benefits of a plant based diet. Rather, a diet that includes a significant proportion of grains, nuts, seeds and fresh fruits and vegetables will automatically give you many of the health benefits associated with plant based diets, including lower body weights; lower cholesterol, blood pressure and blood glucose levels and a longer life span. Evidence suggests that it is the lower calorie and higher fibre and antioxidant intakes associated with plant based diets that result in these numerous health benefits. 

So how much do you need? While there is no set proportion of plant foods that will give you these benefits, basically the more the better, and simply basing our meals and diets around plant based foods in some capacity is a good starting point. This translates into wholegrain carbs along with loads of fresh fruits and vegetables each and every day, along with meat free main meals occasionally to again bump up our intake of plants. In the case of snacks it means focusing on fruits, seeds, nuts and wholegrain snacks to again boost our intake of essential nutrients each day.

It also means looking at the quality of the plant based foods especially when it comes to considering our protein intake. As complete protein, or protein that is more readily absorbed in the body comes from animal based foods including meat, fish, eggs and dairy, swapping to a diet filled with more plant foods means we also need to be mindful of the quality of proteins we are consuming. Mixes of different grains such as legumes and rice means that you will get the complete mix of amino acids and higher protein quality in plant based meals. 

Eating more plant foods also does not mean you need to ditch the meat, eggs, dairy and fish unless you want to. Dietary balance is all about consuming foods in the right amounts. Simply focusing on plant based foods and meals means that we tend to get our animal proteins in smaller portions which is also good for our weight, our health and environment long term. It is not about eliminating them or having good or bad foods, rather creating a dietary balance that complements our health long term. 

Bounce Australia is thrilled to have recently released a brand new range of plant based energy balls. Made with a mix of rice and pea protein, these 100% vegan range of energy balls are high in protein (>8g) per serve; offer the full range of amino acids; are gluten and lactose free for happy tummies and are an easy way to super boost the plant power in your diet every day. 

Screen-Shot-2017-08-03-at-7.25.53-amAvailable in 5 flavours; Almond Kale, Beetroot Cashew, Almond Spirulina, Coconut Cumin and Cashew Peanut, Bounce Plant Power range is available in Coles and health food stores.

Susie is currently a brand ambassador for Bounce Australia. To learn more about the partnership, click here.

Healthy eating for kids

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The foods children and teens consume on a daily basis directly influences their energy levels, attention, growth and development. And while professionals and parents may know how important good nutrition is, getting kids to eat what we want them to can be easier said than done. It is for this reason that focusing young diets’ around nutrient rich superfoods, along with regular family meals are two easy ways you can set your family’s nutrition on a sound path. Of all the child friendly foods out there, eggs are one of the most versatile and nutrient rich options to include in your family’s diet. Packed full of protein and a range of key nutrients, eggs are a perfect option to compliment family meals.

When the dietary staples offered at home include nutrient choices at each meal and snack you will be on the right path with your family’s nutrition. In general, protein rich options including eggs, lean meat, fish along with dairy foods and brightly coloured vegetables are all natural superfoods that can easily be incorporated into child friendly meals such as scrambled eggs, pies, omelettes, fried rice and baked products such as healthy muffins and frittatas. While busy families often resort to grabbing quick meals and snacks on the run, incorporating whole natural foods means you tick a number of key nutritional boxes compared to more processed meal and snack choices. Take a breakfast of an egg on a slice of toast compared to toast alone. The egg adds up to 8g of high quality protein, essential fats and more than 13 essential vitamins and minerals including iron, zinc, selenium and Vitamins D and A, contributing a significant number of key nutrients into the diet of a growing child in a single meal. 

Screen Shot 2017-07-26 at 2.52.09 PMInvolving children in the process of planning, cooking and preparing meals is another key step in improving the nutritional intake of your family as they are much more likely to eat the food they have had some role in cooking. Spending time as a family each week planning the meals in advance will give children and teens something to look forward to and helps to further create a unique family ritual around meals in your home. Even better, as kids get older assigning them the task of making breakfast; a slice for after school snacks or even a quick dinner is a great way to get them intrinsically motivated when it comes to involving themselves with both their nutrition and the family meal time routine. Quick and easy meals that even relatively young children can be involved in making include scrambled eggs, muffins, fritattas, fried rice and a stir fry. 

The next thing to consider is how your family generally enjoys their meals. Is dinner at your house scoffed in front of the television or do you routinely sit down at the table with the television switched off? Family meal times are important for a number of reasons – the simple coming together, at a table, without distraction on a regular basis has been shown to support both the cognitive and psychosocial functioning of children and teenagers. It appears that there is something very simple, yet also quite complex about the act of a family enjoying meals together on at least four occasions each week that impacts behaviour long term. 

The other known benefit about enjoying meals together as a family, is that the nutritional quality of the meal is superior. Take a sit down breakfast for example, a nutritionally rich breakfast of eggs and toast offers much more than a quick grab and go breakfast, and also facilitates the modelling and conversation linked to long term health and well-being outcomes seen in studies specifically examining the benefits of family meal times. In a similar way, evening meals served at a table are more likely to be nutritionally balanced options that offer lean proteins such as fish, meat and eggs, along with salad and vegetables – all foods which offer the key proteins, vitamins and minerals that growing children need as opposed to quick on the go meal options such as frozen meals, fast food and high fat takeaway options.

Screen Shot 2017-07-26 at 2.58.37 PMSo knowing that there are both psychological and nutritional benefits of enjoying family meals together as frequently as possible, how can you make it work in modern life when schedules are pushed to the max? First of all start small – if you can only manage a family meal a couple of times each week, it is better than nothing. You may find a weekend breakfast of eggs, along with a Sunday lunch or Friday night dinner are a few meals in which most family members will be home, and where you can start to introduce the ritual of enjoying a meal together at the table. Next when you can commit to family meals, turn the television off. It appears that the natural flow of conversation between family members is the key to family meal time success and creating a special time in which both nutrition and relationships flourish. Where you can focus on superfoods such as eggs to supercharge your family’s nutrition. And finally, try and enjoy the process. Food, eating and family are life’s greatest and most simple pleasures, it is not supposed to be so stressful so try to relax and enjoy the process. 

This post is sponsored by the Australian Egg Corporation. For more information, please click here.

5 ways to drink more water in Winter

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This is a sponsored post.

How to drink more water this winter

Well it sure is chilly outside – chances are your skin is dry, your lips chapped and your nose is constantly running. Welcome to the world of winter and while the last thing you may feel like doing is drinking chilled water, it may surprise you to hear it is one of the most important things you can do when the temperature drops to keep well, healthy and feeling your best.

Dehydration is surprisingly common. Our thirst reflex is not overly strong, and when it is cold outside we are far less likely to keep our water bottle on hand the way we would when it is much warmer outside. In short it means we are at greater risk of dehydration, especially in cold and flu season which sees us lose plenty of fluid via coughs and colds. So here are some easy ways to make sure you are drinking enough fluid to maximise your immune system and your energy no matter how cool it is outside.

1. Set a water target

While you may feel like drinking less water at this time of year, simply setting a reasonable target, such as 600-1L of fluid each day via sparking or still filtered water are reasonable targets that will give your hydration a strong baseline level before we add in extra fluid via tea, soup and fresh fruits and vegetables.

2. Add a glass to meals

We are much more likely to drink great tasting water when it is readily available to us so an easy habit to build is always serving your meals with a glass of sparkling or still water. Not only will this help to regulate appetite but it is also a good habit for the whole family. To make it even easier, consider installing a Zip HydroTap at home or at work so you always have filtered still and sparking water readily available.

3. Include your tea

The good news is that you can include tea in your fluid count each day. This means if you are a little off your water at this time of year you can easily replace it with cups of herbal or black tea. And the great news about tea is that it adds antioxidants into your diet with minimal calories or in the case of herbal teas offers a range of health benefits ranging from craving control to digestion ease. 

4. Add extra where you need

If you are sneezing up a storm, or exercising at high intensity simply add an extra 500-600 ml of water to ensure you are compensating for the extra losses, even if you are not sweating or feeling thirsty. Another option may be to enjoy warm boiled water with a little lemon to get the hydration benefits via a warming fluid.

5. Keep water within easy reach

This may mean having a bottle in the car, a glass and a jug on your desk or Zip HydroTap at home, but the simple act of prioritising your fluid intake and always keeping filtered water close by is the key to optimal hydration, even in winter. 

Read how a Zip Hydrotap changed Susie’s life, here.

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

Why isn’t my diet working?

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The real reasons your diet is not working

We often hear that we are eating too much, or not enough. That the times we are eating are all wrong, or our macros are out of balance but in reality, the reasons I see my clients not achieving their weight loss goals are far more simple. So let’s tell it the way it really is.

You do not really want to do it

Weight loss, especially during the early stages is hard. In many cases you need to eat less, exercise more and stop doing things that you really like to do. Now human beings in general are often not all that keen to work hard, deprive themselves and as such often do not make the sacrifices they need to get good eight loss results. While many of us would ‘like’ to lose weight, far fewer of us are prepared to do the hard yards to actually do it. We want the easy, quick fix but unfortunately, especially as we get older it does not work when it comes to weight loss.

You have too much else going on

What we know from research in the area of willpower is that it is a limited resource. This means that when you can put significant focus into your diet and exercise regime you are more likely able to achieve results. On the other hand, when you have a lot of other things going on in your life it is going to be much harder to find the focus and control that is required for weight loss. This means that the best time to concentrate on losing weight, is a time when everything else in life is going smoothly. Not when you have just had a baby; have family or relationship or health drama or are about to start a new job, go overseas or go through other considerable stress.

You are treating yourself too often

We are an indulgent bunch and unfortunately eating a couple of Freddo frogs, a few glasses of wine along with little to no walking each day is unlikely to result in weight loss. While you do not have to have a ‘perfect’ diet to lose weight, you do need to have one that is calorie controlled and as such high calorie foods including cakes, chocolates and alcohol need to be consumed sparingly, if at all especially during the first few weeks of a new program. If you are eating chocolate, cakes restaurant food regularly, weight loss will be challenging if not impossible.

You are buying too much food out

Foods we buy away from the home, whether it is restaurant or café food or even a salad from the food court have up the double the calories than meals we prepare at home. For this reason if you are eating out a number of nights each week, or buying your lunch at work each day, therein most likely lies your problem.

You are eating more than you think you are

Human beings underestimate their calorie intake by 20-30% each day – portion sizes, mindless eating and habitual eating just some of the factors that tend to limit the amounts we remember ourselves eating. If you are unsure as to why the scales are not changing, it may be time to log your food accurately in a monitoring program such as ‘myfitnesspal’ so you can really see what is going on, objectively. 

So you didn’t stick to your diet. Click here to find out what you should do next.

How do I get more fibre in my diet?

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This is a sponsored post.

How to boost the amount of fibre in your diet

With constant talk of superfoods, Paleo diets and intermittent fasting, it is not surprising that sometimes the basics of good nutrition are forgotten like the importance of getting enough dietary fibre. Aussie adults need about 30g of dietary fibre each day but with less than half of Australians getting this amount it appears we have some work to do when it comes to our fibre intake.

Dietary fibre has a number of important roles in the body. Apart from keeping the gut healthy by facilitating the removal of waste through the digestive tract, dietary fibre also plays a role in helping to develop healthy bacteria in the gut; regulating cholesterol absorption and in keeping us full after eating. 

There are three different types of fibre that we get from different types of food, which also have different roles and functions in the body. Soluble fibre is found in fruits, vegetables, oats and legumes such as kidney beans and lentils and it forms a gel like substance when it combines with water. Soluble fibre is specifically involved in cholesterol lowering, controlling blood glucose levels and it helps to slow down digestion, in turn helping to keep up fuller for longer after eating. 

Insoluble fibre is found primarily in wholegrain breads and cereals, nuts, seeds and in the skin of fruits and vegetables. Insoluble fibre moves through the gut largely undigested and supports regular bowel movements. 

Then we have resistance starch which is a type of fibre that remains undigested until it reaches the large intestine where it assists in the production of good bacteria to keep the gut healthy. Resistance starch is found only in a few specific foods including cooked, cooled potato and green bananas. 

Green bananas for healthy gut? Yes, it’s true. Click here to read more.

In busy lives, our fibre intake suffers when we pick up foods on the run that contain relatively small volumes of vegetables and wholegrains.

Below is an example of a typical low fibre diet. It is not necessary ‘unhealthy’, but it lacks the volumes of good quality grains and fresh fruit and vegetables that will help you reach your 30g / fibre target.

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Now simply adjusting this diet slightly will dramatically increase your daily fibre intake whilst still eating in a similar way.

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While this example is still slightly under the recommended total fibre intake, it shows how simple it is to dramatically increase your fibre intake by concentrating on wholemeal and wholegrain carbs and adding fruit and vegetables where you can to your meals. 

In general, we need two pieces of fruit, salad at lunch along with plenty of vegetables at dinner, along with a serve or two of wholegrain bread or grains every day to reach our dietary fibre targets. In addition, a serve of resistant starch via an unripe banana incorporated into a smoothie, or a serve of cooled potato or rice will again boost your intake of this super nutrient known for its specific benefits to gut health. 

Unfortunately, relying on a serve of vegetables at night and a piece of fruit each will just not cut it when it comes to achieving optimal intakes of dietary fibre. Focusing on fibre is an easy way to improve our nutrition minus any strict diets or food restrictions. And the health benefits are instantaneous. Not only will your bowel function better immediately, but your weight, cholesterol and gut health are all likely to benefit, supporting optimal health and well-being long term.

Click here to read more about the foods that will make you feel full.

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

Can I have a social life and lose weight?

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How to juggle socialising and weight loss

Who doesn’t want to lose a few kilos? In general we know what we need to do to lose weight and often during the week we have no problems doing it. Then, the weekend comes along and in between work drinks, baby showers, weddings and socialising and despite the best of intentions all calorie control falls out the window and we start Monday right back where we started.

So how can you balance weight loss and having an active social life? It is easy, just follow these simple rules.

1. Be strict in the week

Forget a treat here and there, if you know that you spend at least 3 days each week eating and drinking, use your weekdays as a time to keep your nutrition tight and controlled. Go for light dinners of soup and fish; train and walk as many days as you can and if you want to be super strict aim for a couple of low calorie days as described in intermittent fasting regimes. Such tight calorie control a few days each week will help to buffer the days where things can get a little out of hand.

2. Keep breakfast protein rich

Once you get to the weekend, even if you have brunch dates scheduled, focus your first meal around protein – a veggie rich omelette; Greek yoghurt and fruit or a protein shake will help to keep you full all morning and help to control your appetite come afternoon.

3. Never go out hungry

You know the cupcakes and scones and sandwiches and cake you ate at the baby shower? You would have eaten half as much with the same level of enjoyment if you havd not arrived starving. Never arrive at an event starving or you will be sure to overeat. Grab a salad or protein bar beforehand so you are in a better position to make choices based on what you really feel like rather than eating everything in sight just because it is there. 

4. Don’t drink and carb

Not only does alcohol contain a significant number of calories, but as alcohol calories are burnt preferentially over both carbohydrates and fats, any food consumed when we are drinking is more likely to be stored. For this reason if you are indulging in a few (or a lot) of drinks, go easy on the carb and fat rich foods such as canapes, fried chips and snacks and chips, dip and cheese. Better options include seafood, salads and vege platters with low fat dips.

5. Go light at least once

It may be Sunday night, or a salad for lunch Saturday but the simple act of buffering any heavy ‘feed’ with a light meal or two to compensate is the easiest way you can indulge on the weekend without feeling guilty. It all comes down to choosing when you do overindulge in calories and when you have the ability to cut back rather than playing mind games all the time about the need to cut back.

I didn’t stick to my diet

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What should you do if you have ‘cheated’ on your diet?

It is the most common statement that clients make on their way into the dietitian’s office – ‘Í have been bad’ aka I have not stuck to my diet plan. So is this really the end of the world? Do you have to stick to a diet perfectly to get results? And if you have overindulged a little and cheated on your diet, should you throw in the towel altogether? Well, the answer to all of these diet conundrums may surprise you……..

When it comes to cheating on your diet, the most important thing to know is that any diet does not have to be perfect to get results. You do not gain weight after a single meal or food, rather we gain weight over time when our calorie intake is consistently more than the number of calories we are burning. It is for this reason that a single large meal or drinking binge will not necessarily completely disrupt weight loss progress. Rather if you follow up this drinking binge with a high fat meal the next day, along with extra treats for several days after, you are highly likely to undo any potential weight loss.

When clients expect diet perfection they set themselves up for failure in two ways. Firstly, no one can be perfect all the time, in fact there is no perfect diet. There are simply foods that contain more calories than others and as such the more of these we eat, the more likely it is that we will consume too many calories over all. When we live by the belief that there is a perfect diet, any diversion from this is more likely to result in feelings of guilt and/ or deprivation which in turn does little to motivate us to eat well, rather fuels the desire for foods we believe are off limits. The next issue with holding a perfect diet belief is that once we think we have not been perfect we give ourselves permission to not return to our regular diet, but to binge eat everything in sight – which in turn is the behavioural eating pattern that supports weight gain.

So if you have gone off track with your diet what should you do? The first thing is to get back on track. Don’t waste another day, week or month, simply make sure your next meal is a healthy choice. Next if you have been overeating, simply wait until you are actually hungry gain to eat rather than simply eating because it is a meal time. Excessive calorie consumption should keep you fuller for longer which means you will be fine to occasionally skip a meal if you have eaten plenty in the meals beforehand. After a period of overeating, say a weekend, commit to a couple of days of light eating with soups and salads to help buffer your calorie overload. And finally, if you have eaten a lot, just walk a lot. Weight gain only results when you have not burnt off the calories you have eaten. At the end of any day or any week, if you have a lot more healthy, calorie controlled food choices than ‘cheats’, you will be well on your way to long term weight control.

Introducing Bounce


Today is an exciting day on the blog because today I get to tell you about a brand new partnership I have been working on for quite a few months…….drumroll…… I am thrilled to share with you that I have come on board with the team at Bounce Australia as a brand ambassador.

Bounce is an Australian company, based in the Central Coast of NSW and started by husband and wife team, Andy and Paula who had the goal of making nutritious, natural snacks for active people. Fast forward 12 years and we have the modern day BOUNCE Ball – more than 12 different flavours, along with BOUNCE Bites, BOUNCE Australia continues to go from strength to strength as more and more Aussies look for healthy and tasty snack food options.

I have been a massive fan of BOUNCE Balls and have recommended them to my clients for a number of years simply because it is one of the few nutritious snacks that contains a good amount of protein as well as a controlled portion of good quality carbs. Traditionally snack foods have either been all carbs as is the case with the majority of muesli bars and energy products, or all protein as is the case with low carb bites and bars. The issue with that for me nutritionally is that products that have a high proportion of carbs with relatively low protein levels are often not filling. Then in the case of high protein snacks, while the perception may be that they are better alternative for weight control, not consuming any carbohydrate when you are genuinely hungry can leave you vulnerable to cravings and binges.

Coco MacaThe average BOUNCE Ball contains 8-10g of protein, 5-7g of fibre and no refined sugar. There are wheat and gluten free options as well as Bounce Bites for quick and easy snacks on the go. I often suggest BOUNCE Balls as a late afternoon snack for my clients who are struggling to keep control of their appetite and cravings come late afternoon. A hearty BOUNCE Ball is not only tasty, but the mix of carbs and proteins in a filling snack helps to keep my clients full and satisfied until dinnertime.

I am looking forward to sharing the world of BOUNCE with you!

As a new BOUNCE ambassador, I am excited to bring a special offer to you all. Use the code matesrates for 20% off across the entire Bounce online store. This offer is valid until 31st August 2017.

Healthy lunches

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How to boost the nutrition in your lunch

We often hear that breakfast is the most important meal of the day – that it sets us up for a day of heathy eating; provides essential nutrients including fibre, vitamins and minerals and supports weight control. As we have this discussion though, let’s not forget about how important lunch is. The common scenario which now sees busy workers, mums and students eating their ‘lunchtime’ meal at 2 or 3pm in the afternoon; and choosing ‘lunch’ options such as sushi, wraps, rolls and stir fries which are packed full of carbs not only plays havoc with our hormonal balance and cravings but it also sees us consuming a significant number of calories in the second half of the day, when we are least active.

Lunch holds the key to nutritional balance – a lunch too low in carbohydrates, such as a tuna salad can leave you vulnerable to sugar cravings later in the day, while a lunch such as white rice sushi or a Turkish bread sandwich can overload you on fuel and refined carbs, making it difficult to lose weight. Achieving the right lunch balance to support weight control and energy regulation is relatively easy once you know the mix to aim for. To get the amount of vegetable bulk we need to keep full for another 3-4 hours we need at least 2-3 cups of salad and / or vegetables at lunch. Next a decent serve of protein such as canned salmon, lean chicken breast or beef or beans or tofu if you prefer a vegetarian eating plan. The amount of carbohydrate you will need will depend on your level of activity. If you sit down all day for work, just ½ -3/4 cup sweet potato, beans or brown rice or a slice of bread or a few crackers will be adequate, more active workers may require 1-2 cups. Finally do not forget the good fat – olive oil dressing, nuts or avocado will help to slow your digestion after lunch and keep you full. In fact, a recent study published in Nutrition Journal found that individuals who included ½ an avocado with their lunch felt more satisfied and had lower blood glucose levels than dieters who did not.

A few quick and easy nutrient rich lunch options

Smoked salmon wrap

Serves 1


Wholegrain wrap

50g smoked salmon

1 tbsp. Light cream cheese

Rocket to serve


1. Top wrap with a little cream cheese salmon and rocket and serve.

Stuffed avocado

Serves 1


1 medium avocado, halved, seed removed

105g can red salmon

1 tbsp., mayonnaise

1 tbsp. sweet chilli sauce

130g can tinned corn


1. Mix mashed salmon with corn, mayo and sweet chilli. Spoon mix into avocado and serve.

Stuffed potato

Serves 1


Jacket potato

95g tin of salmon

1 tbsp. cottage cheese

1 tablespoon sweet chili sauce

1 small tomato, chopped

½ red capsicum, chopped

1 tbsp. grated cheese


1. Cook potato in microwave.

2. Mix cottage cheese and salmon with sweet chilli sauce.

3. Topped cooked potato with salmon, tomato, capsicum and a sprinkle of grated cheese. 

5 tools for a healthy kitchen

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This is a sponsored post.

A healthy home starts with a healthy kitchen – it is the place we prepare the food to nurture our bodies; where families come together each day as we come and go from the home and the heart of the home. When it comes to our health and nutrition, what is stocked in the kitchen, as well as the tools and appliances we have on hand also play a powerful role in shaping what we eat and drink each and every day. Here are the top tools of my kitchen that ensure my family’s health is a number one focus.

1. A fab blender or processor

Your preference may be a Vitamix, Thermomix or a simple food processor but having an appliance that is easy to access and even more importantly easy to use will mean you can make smoothies, protein balls, soups and vege mashes (if you have little ones like me) a whole lot easier. One of the biggest barriers with this type of appliance is how difficult it is to assemble and / or clean. For this reason I prefer a smaller option and my current fav is the Philips Avent Steamer and Blender which I use to make all the twins vegetables as well as soup and protein balls for the family.

2. Fresh food on display

When food is within easy reach, and in view we eat more of it and for this reason keeping a supply of fresh fruit on the bench, or chopped vegetables on the top shelves of the fridge so you see it as soon as you open the door is an easy way to increase fresh food consumption in your own home. For this reason a great fruit bowl and some air tight containers are other essentials to store your fresh produce.

3. A spiralizer

A kitchen item you would not have seen a few years back, and once you have one you will not look back. Not only does a spiralizer make vegetable preparation a whole lot easier, but you will eat more vegetables simply because you can incorporate them into so many more dishes. Think pumpkin, zucchini, carrots, potato – all which can be used to replace processed carbohydrates in the diet whilst bumping up your intake of nutrient rich vegetables. And the kids will even enjoy using it.

4. The right plates, glasses and bowls

The larger you cups, glasses, plates and bowls, the larger the serving size of food you will eat. For this reason, small wine glasses, a range of different sized plates and bowls and short fat glasses as opposed to tall skinny ones will help you to control your portions on a daily basis.

5. A Zip HydroTap

Having a ready supply of boiling, chilled and sparking water not only means that the entire family drinks more water on a daily basis but we completely eliminate the need to have bottled water and soft drink in the house. It also makes it so much easier to make a cup of herbal tea; prepare the bottles for the baby’s and prepare dishes such as soups and baked goods for which you need to add filtered water of different temperatures. Out of all my appliances I use my Zip HydroTap constantly throughout the day and really miss it when I am away and do not have a ready supply of filtered drinking water and boiling water on hand at any time.

Read how a Zip Hydrotap changed Susie’s life, here.

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

Which bread should you choose? A bread review.

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You may buy high fibre white for the family, mixed grain for you and then a treat of some good quality (but pricey) Sourdough on weekends. There is an ever growing range of bread and wraps in bakeries and supermarkets so which are the best and not so good choices nutritionally?

Bread has been a dietary staple for thousands of years, and the more advanced technology has become, so too the more processed our bread, resulting in the soft, almost sticky common white loaf many families base a number of meals around each day. Bread, white or otherwise is a rich source of B group vitamins which are crucial for energy production, and hence bread remains a major contributor to energy and the running of energy systems in the body. Less processed varieties of bread also offer a range of other nutrients including dietary fibre, Vitamin E, zinc; iron and long chain unsaturated fats, which is generally why loaves of grain based bread contain more fat than white bread.

Apart from the distinct nutrient differences between white and grain based breads, the other major and most significant difference from a health perspective is the difference in glycaemic index between breads. As white, wholemeal and flat breads have all had the grains ground down in their processing, they have a relatively high GI compared to wholegrain bread, meaning that they release glucose into the bloodstream much more quickly than wholegrain breads. Over time, this means that choosing processed breads as a dietary staple will be resulting in regular glucose peaks and troughs, and subsequent insulin release. High insulin levels over time are related to weight gain and increased risk of developing Type 2 diabetes.

Yes, it is true that athletes, particularly elite level athletes can make good use of high GI foods. During events, long rides or as a recovery snack, there is evidence to show that high GI foods including white bread can be used very effectively to restore muscle glycogen levels more quickly than carbohydrate foods with a lower GI. On the whole though, even athletes are better to base their diets around grain based breads and cereals for the range of other health benefits that they offer.

Generally speaking, the more grains the bread has, the better it will be for you, with soy and linseed loaves a standout due to their high polyunsaturated fat content thanks to the presence of linseeds. Polyunsaturated fats have been shown to have a number of health benefits long term including reducing inflammation in the body. While whole meal bread does contain more dietary fibre than standard white bread, it is still a high GI choice and Turkish is perhaps the worse bread of all, with its mixture of large serving sizes, holes that readily get filled with butter or margarine and large amounts of white flour giving it its high GI and carbohydrate load. Another popular choice, sourdough does have a lower GI than regular white bread, but keep in mind that the serving sizes of sourdough also tend to be large which may be contributing to a kilo joule overload if you are trying to lose body fat.

The average adult will need just 2-4 slices of bread each day and be mindful of the increasing sizes. Some large, thick slices of bread can contain up to double the amount of carbohydrates and are really not necessary for the majority of us who would ultimately like to drop a few extra kilograms.

When I am choosing a bread or wrap I am looking for an option that contains a controlled portion of carbs and plenty of wholegrains and fibre. While the fat content of heavy grain breads are generally higher, this is simply due to the presence of grains which only adds positives nutritionally, so don’t worry about it. This is with the exception of the fat in Turkish bread, which is more likely coming from oil. Based on this my favourites of Burgen Soy Lin, the Helga’s Lower Carb range and Cape Seed from Bakers Delight. I feed my twins a plain wholemeal and generally do not go for plain sourdough as the slices are large and the carb content is much higher than a good quality grain bread. If I do buy sourdough I look for small slices of rye or multigrain sourdough.

Bread Type | kJ/cal | Carbs(g) | Fibre(g) | SodiumFat(g)

Per 2 slices / 1 wrap

Plain white | 615/147 | 27.0 | 1.8 | 273 | 1.2

Wonder White | 718/172 | 29.2 | 6.1 | 296 | 1.9

Helga’s Wholemeal | 830/198 | 34.4 | 5.2 | 332 | 2.1

Helga’s Lower Carb | 798/190 | 19.0 | 5.7 | 280 | 6.5

Helga’s Gluten Free | 757/181 | 31.4 | 2.7 | 312 | 3.9

Tip Tip Multigrain | 660/158 | 28.2 | 3.0 | 240 | 1.8

Tip Top 9 Grain | 822/197 | 24.2 | 6.9 | 292 | 5.1

Burgen Soy Lin | 751/179 | 19.9 | 5.6 | 361 | 4.8

Baker’s Delight Cape Seed | 762/182 | 14.6 | 4.7 | 178 | 8.8

Baker’s Delight Chia | 636/152 | 26.2 | 2.8 | 295 | 2.2

Lawson’s Wholemeal | 997/238 | 35.1 | 10.4 | 467 | 2.5

Turkish – 2 slices | 3375/808 | 111.3 | 6.3 | 1938 | 27.5

Sourdough | 1293/308 | 73 | 4.1 | 614 | 0.3

Mountain | 300/72 | 13.7 | 1.0 | 58 | 0.4

Lebanese | 1149/275 | 53.0 | 3.0 | 451 | 2.1

Helga’s Wrap | 854/204 | 34.7 | 1.9 | 301 | 4.0

Wattle Valley Wrap | 490/117 | 19.1 | 2.3 | 241 | 2.7

Mission Wrap | 880/210 | 32.0 | – | 561 | 5.8

This is an independent review. Nutritionally data was obtained via ‘calorieking’. The author is not aligned to any bread brands at the present time. No fees or sponsorship were received for this post. 

Quark Swedish Style Yoghurt – What is it?


By Simone Austin (consultant to Rokeby Farms) -

Quark yoghurt involves a Swedish style fermentation process, at a lower temperature for a longer time, giving a milder flavoured, thicker textured yoghurt. I first ate quark yoghurt when holidaying in Germany and loved it, so was excited to find it on the market in Australia.

The Rokeby Farm’s quark yoghurt uses only fresh milk. It is not pot set, stirred, or strained which are all different ways of making yoghurts. It is cold filtered slowly. The milk is passed through a series of filters to remove some of the water and lactose (sugar naturally present in milk) but not the calcium or protein, to give the thick yoghurt that is then naturally high in protein, low in lactose and high in calcium.

Quark yoghurt has live cultures for both cheese making, (L.Lactis and L.Lactis subsp. Cremoris) and for yoghurt (Bulgaricus, L.Casai and Bifidus). The lactic acid bacteria count which are the type of bacteria you must use by Australian food law to make yoghurt are >22billion cfu/170g pot and importantly are live in the end product. When can not call bacteria in most yoghurts probiotics as there isn’t yet the research to show what health benefit the individual bacterial strains have.

Quark yoghurt in comparison to other yoghurts shines. The protein content is high, 10g per 100g in the natural yoghurt and 8.7g in the strawberry flavoured. The sugar content is 3g per 100g in the natural and 6.1g in the strawberry. The sugar content is very low compared to other brands of flavoured yoghurt, without using artificial sweetener. A small amount of cane sugar is used for sweetening. The table below shows a brand comparison (correct as of April 2017)

Why does the high protein and calcium level matter? Many Australian’s don’t get their recommended daily intake (RDI) of calcium.

Females 19-51 years RDI =1000mg

Female 51years + RDI =1300mg

Men 19-69 years RDI = 1000mg and

Men 70+ years RDI = 1300mg.

Rokeby’s quark yoghurt has around half the RDI of calcium for adult Australian’s.

507mg of calcium per tub for the natural Rokeby Farms quark yoghurt

436mg of calcium in the strawberry Rokeby Farms quark yoghurt

Calcium is important for maintenance of strong bones and teeth.

Protein is important for all age groups, particularly the older age group to maintain muscle mass and repair. As we age the amount of protein we need increases as our body becomes less efficient at utilising it. The quark yoghurt packs in the protein with around 17g per tub. It is a great way to get in protein at breakfast or for a snack when protein maybe on the light side. Protein is best utilised by the body if it is spread out throughout the day. For sports people and growing children quark yoghurt is a quick way to boost your protein intake for a snack, pre or post exercise.

For people with diabetes or raised blood glucose levels the high protein and low sugar levels make it a great snack. The protein can also help keep you feeling full for longer.

Try quark:

- with a dollop on your breakfast cereal, on a jacket potato, instead of cream, in soup or a smoothie

- add to baking in muffins or cakes

- spread on your toast or a sandwich, smashed with avocado or in a dip

Enjoy this new product, a different experience particularly for those that may not have liked yoghurt before, give it a go!

Rokeby’s quark yoghurt is available at Woolworths supermarkets nationwide.

Rokeby Farms:

Instagram @RokebyFarms | Facebook @RokebyFarms


Eating for optimal energy

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This is a sponsored post.

Who doesn’t want more energy? An increased sense of vitality and ability to do all the things you want to do without feeling fatigued and constantly running on empty. It may come as welcomed relief to hear that while getting more rest and more down time may be the ideal solution, simply getting the right balance of nutrients and mix of foods throughout the day can go a long way in regulating your energy levels. And as an added bonus, the feel good effects are almost instant, leaving you feeling more energised the very same day.

1. Eat regularly

One of the easiest ways to keep on top of your energy levels and food cravings throughout the day is to prioritise regular meals and snacks. Not only will eating every 3- 4 hours ensure optimal blood glucose regulation but it will help to avoid the energy highs and lows that can be associated with periods of both over and undereating. The trick with eating regularly is to ensure that your balanced meals are complimented with nutrient rich snacks that offer both carbs and proteins such as a piece of fruit and nuts, a banana smoothie or some energy balls (recipe below).

2. Choose the right carbs

Poor old carbs cop a constant beating but the truth is we need good quality carbs to fuel the muscles and the brain. The issue with the type of carbs we can eat on the run, including processed white bread, juices, snack bars, biscuits and cakes, is that they are rapidly digested and offer little in the way of protein and fibre to help keep us full. This is as opposed to good quality wholegrain carbs and fresh fruit, which supply the energy the body needs along with plenty of other vitamins and minerals. The question of how much carbohydrates each person needs is highly variable, but in general if you aim to include one carbohydrate rich food at each meal and snack you will be on the right track. For example, add a little sweet potato or quinoa to your lunchtime salad or combine a banana and some nuts for a mid-morning or mid afternoon snack.

3. Focus on nutrient rich foods

Key nutrients including the B-group vitamins, iron, zinc, iodine and magnesium are all directly involved in energy production in the body and as such making sure your daily food choices tick the box for these key nutrients is a key step in ensuring optimal energy levels. For meat eaters this means small serves of lean red meat at least 3 times a week; it means enjoying seafood and shellfish at least a couple of times each week and choosing wholegrain carbohydrates and Vitamin B rich foods such as bananas, vegemite and avocado as regular dietary staples.

4. Hydrate optimally

Dehydration is one of the most common reasons that individuals feel tired and fatigued and if you are not getting through 1L of water in addition to an extra 500-1000ml for every hour of training that you do, you will not be drinking enough. Always carry your water bottle with you and get into the habit of hydrating properly on a daily basis. Alternatively, opt for herbal teas for a refreshing, hydrating, warm alternative to water – peppermint, green and matcha teas are all good choices.

5. Get outside

For many of us, cramming as much as we can into the working day is crucial to get all of our work done, but sitting indoors all day, without any natural light is one of the worst things we can do for our energy systems. Make it a priority to get out into the natural light for at least 20 minutes every day for a much needed Vitamin D and ultimately energising hit of fresh air and sunlight. Or even better, team it with your mid-morning or afternoon tea break so you get the nutrient hit you need at the right time along with some light and fresh air.

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Recipe: Banana Nut Bites

Serves 6 | Servings per serve: 2 balls


• 2 bananas

• 1 cup oats

• 3/4 cup Mayvers 100% nut spread

• Coconut for rolling


1. Blend bananas, oats and nut spread and place in fridge until firm.

2. Roll into balls and into coconut and serve 

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