How to Guide: Making Over Your Kitchen

The Hungry humans’ Law – if it’s in your pantry, you’ll find a reason to eat it, no matter how many times you promise yourself that you are not going to, that throwing it out would be a waste, that you’re saving it for someone… etc. etc. Time to throw out the rubbish with all those excuses. So what stays and what goes?

You know what junk food is by now - dump the candy, cookies, ice cream, chips, soda, and anything else that comes in a packet and has ingredients on the list that you do not immediately identify as a product of nature (an apple, a piece of meat, almonds).

If I asked you to go to the store and pick up some Preservative 220, Humectant, acesulfame, TBHQ or Monosodium Glutamate could you do it? No! So out they go. So what's left?

It's easy to throw out the "pure poison". Much harder to give up the products that make your life easier - like frozen TV dinners, sugar ridden sauces, and so called 'health' products like crackers (MSG), most cereals (fructose), snack bars (fructose), gluten free alternatives (read: empty calories to trick you into thinking it's healthy), fruit juice (fructose). Here's the problem - if you convince yourself to keep it, you're denying the basic knowledge you now possess that it is junk food. How long will it be before you're back to your old eating habits?

And while reading the nutritional information on a product for fat content, sugars etc. can be effective, it is considerably more so to simply look at the ingredients. If there are more than 6, or includes something that is not a product of nature, don't buy it!

It's time for REAL CHANGE. Be brutal and start fresh. A single ingredient should be enough for you to eliminate a food. Imagine how great you will feel once your body is free of this stuff.

Don't go easy on your cupboard, get rid of ALL the junk , prepare REAL food to replace the convenience of what you're throwing away and remember, knowledge is power - read the ingredients, find out what you're putting into your body .

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5 Ways to Stay Healthy and Active While Travelling


At home it is easy to stay fit and healthy because we get into a routine. But what happens when we leave the routine and go on a holiday? Do all those healthy meals and hours in the gym go out the window or do you try to maintain what you have achieved so far but compromise your enjoyment? You can have both, maintain your health and enjoy your holiday.

Well with these 5 travel tips you can maintain what you have achieved while still enjoying your holiday. There is nothing to say that you can’t still eat what you want, do what you want and have an absolutely fun holiday. So even though you won’t have your local supermarket and favourite gym around the corner, you can maintain everything that you have gained. Plus by keeping healthy while travelingyou will be less likely to catch any sicknesses, have more energy and see some things you wouldn’t usually get to see.

Choose the Healthy Food Option

One of the best things about going on holiday is that you don’t have to cook. But eating out does not mean that you have to choose the unhealthy options. Most places are still going to swap chip for veggies and deep fried for grilled. Just ask and you will be surprised. You can still have a few treats, just minimize your sugar and fat intake as much as possible. For example in Italy have chicken pasta instead of cream pasta, in Thailand have Tofu Pad Thai instead of Green Curry and in Bali have chicken satay instead of dumplings.

Incorporate Active & Fun Exercise

There are always fun and active activities to do on holiday. Take a bike ride around town, go surfing at the local beach or take a walk around town. Doing something active is a great ways to see your holiday destination, you might even find that you end up in places you wouldn’t normally visit. You could also book an active holiday instead of a beach holiday like trekking in Nepal, yoga retreat in Peru, skiing in Veil, or cycling on Easter Island.

Book With a Hotel Gym

To make life easier, why not book your hotel with a gym. This way you can get in a workout whenever you feel like it. Plus because you are on holiday you don’t have to worry about finding time to exercise, you will have all day. All you need is a 30 minute workout per day to maintain your health.

Pack Your Food

If you are worried about fitting in your 3 meals and 2 snacks then pack on-the-go meals. This way you will never go hungry or have to choose from poor food options. You could pack sandwiches, protein bars, fruit, tuna and so on. Your hotel might even be able to make a packed lunch for you from foods of your choice. There is always a way to eat healthy.

Count Calories

If you really want to stay healthy on your holiday then you can count your macros. You might need to improvise at times if you don’t know exactly what is in your food, but apps like myfitnesspal can really help. Sticking to your required calorie intake is a sure way to maintain your weight while you are traveling. However it can become quite tedious.

By using these 5 tips while you are traveling you will be able to maintain your health and weight without compromising your enjoyment. Just remember that everything needs to be in moderation.

Leigh Richdale    CONTRIBUTOR

Leigh Richdale



How to Have a Successful Cheat Day


Cheat days allow you to indulge without feeling guilty and can help you stick to your healthy eating program for the long term.

Cheat days keep you going when the going gets tough. If you are in the midst of a healthy eating plan then you know the importance and necessity of a cheat day. Just knowing that you don’t have to completely cut out things you love from your diet can make a huge difference with sticking to a healthy eating and exercise plan. A cheat day for exercise isn’t really a cheat day more of a rest day which you should have scheduled in your program for 1-2 times per week anyway to allow your body to recover.

The Pros to Cheat Days

Dieting is more than a fridge full of healthy foods and an intense workout regimen. Dieting is a mental game that can push us to our limits. Without positive reinforcement it is easy to get discouraged and give up.

The occasional cheat day helps you unwind and clear your head of the pressures that come with strict dieting. They also allow you to indulge in the foods & drinks you love (in moderation), just because you are eating healthier doesn’t mean you have to deny yourself the things you absolutely love, again it’s all about moderation. If you didn’t get a cheat day the likelihood of sticking to a strict eating plan would be very low. Knowing you have that one day means that you don’t feel guilty for indulging and will be more likely to continue eating healthy on all the other days.

The Cons to Cheat Days

When cheat day comes around many of us take it to a whole new level. It starts out as typical day with a bigger than normal breakfast, maybe we splurge on our favorite coffee drink, and all of a sudden we are arm deep in a bag of chocolate covered pretzels.

The problem is the misconception of cheat day. Yes, it is a day to cheat on your dieting, but it is not a day to throw every inhibition to the wind. Dieters who view cheat days as an opportunity to indulge in a few of their favorite comfort foods see more positive results than the dieters who view cheat days as a no holds barred day where nothing is off limits. It’s all about moderation, yes you can have that chocolate biscuit but not the whole packet.

How to Have a Successful Cheat Day

There are a few key factors to having a successful, guilt free cheat day.
Don’t forget your fruits and veggies!

Just because it’s cheat day doesn’t mean every meal should consist of processed foods. Try to incorporate some fresh foods throughout the day to fuel your body. Even if it is a cheat day try to still make healthy choices wherever possible be it with the other meals or drinks throughout the day. There are ways to incorporate healthy fruits and vegetables into cheat day meals – for example say you want pancakes with maple syrup for breakfast, why not add a banana with it or even some blueberries etc. or why not make the pancakes using bananas.

Stick with Water.

Drinking water has countless health benefits. A few of which include clear skin complexion, weight loss, increase in energy levels, and digestive aid. Always make water your beverage of choice, cheat day or not! Yes you can indulge in other drinks but still drink water throughout the day.

Work when you can.

It’s cheat day and you should not – and do not – need to hit the gym. Enjoy a day of rest, but try to incorporate mild exercise when possible. Walk instead of driving, take the stairs, hop on your bike for a joy ride, or go dancing!

Have Fun!

The best part about cheat day is the lack of structure and rules. Take a welcomed break from keeping track of meals and hitting the gym. You’ve earned it!

Leigh Richdale    CONTRIBUTOR

Leigh Richdale



There's Always Time For Breakfast


We know eating breakfast is vital to starting the day off right and the key role it plays in weight loss, yet we rarely take the time to eat it. There are countless reasons we skip the most important meal of the day, but no matter how good the excuse is, our bodies are ultimately suffering the consequences. It’s time to take control of the morning and get into a healthy routine!

Why is breakfast so important?

Our bodies need fuel to function and we get that fuel from food. When we wake up, our bodies are in need of a jump start to get everything properly working and ready for the day ahead. Without breakfast, there is no fuel for the body to feed off of so our thoughts might seem foggy and it may take a while for our brains to start fully functioning.

If that isn’t enough reason to eat breakfast, how about the fact that your body cannot produce the enzymes necessary to metabolize fat and lose weight? After dinner and a long nights sleep, your body will essentially have been fasting for 10-15 hours. Skip breakfast, and that can add another 5 hours! The effects of fasting can cause digestive issues and can even lead to a slower metabolism.

Eating a healthy breakfast also reduces the chances of binge eating later in the day when you realise how hungry you are. A well-balanced breakfast carries you through the morning and into the afternoon, ready for an equally healthy lunch.

Not a morning eater?

The thought of eating right when you wake up can be repulsive to some people. It takes time to train your body to this new routine, especially if you have gone years without eating breakfast. Start small and focus on getting into the habit of eating, not mastering your culinary skills. In the beginning you might not be able to finish an entire breakfast every morning, but eventually your body will adjust.

Don’t know what to eat in the morning?

Eating breakfast doesn’t have to be a hassle involving pots and pans, nor does it have to be a plastic wrapped, sugar coated treat. There are plenty of healthy breakfast optionsfor all types of schedules and cravings.

On-The-Go Breakfast Ideas

  1. Banana,Apple,Chocolate milk, Cup of Greek yogurt
  2. Simple Breakfast Ideas
  3. Fresh fruit and vegetable smoothies
  4. Homemade granola bars
  5. Peanut butter toast
  6. Yogurt and fruit cups
  7. Good muesli 

Well-Rounded Breakfast Ideas

  1. Fresh juice, oatmeal, and a piece of fruit
  2. Egg whites and lean chicken bacon
  3. Smoothie bowl with nuts and granola
  4. Egg white and veggie omelette

The above are just a few suggestions, there really are many different foods and ways to eat. Plan the night before what to eat for breakfast and prepare as much as you can so that it makes having breakfast a simple step in your morning routine.

Leigh Richdale    CONTRIBUTOR

Leigh Richdale