I was recently asked to choose 5 top foods for winter... Here are my picks. ​ Protein rich foods play a significant role in repair and recovery – helping us maintain good health and vitality. Many protein rich foods are high in iron and zinc which aid the development of white blood cells, required to help fight off illness. Including a variety of protein rich foods like lean beef, salmon, poultry and eggs provide these important nutrients.   Legumes like kidney beans, lentils, chick peas and cannellini beans are a superb inclusion in the diet.  Legumes are affordable and shelf-stab ..read more

 By Jelena Puskarica Are you thinking about eating as a source of nourishment, pleasure and joy? Or does it make you feel guilty and ashamed? Have you been eliminating certain foods from your diet just because you believe they are bad for you? Or maybe you are feeling super proud for following the “clean eating” trend? Bad food, good food…Guilt-free food, guilty food….Clean eating, dirty eating. Really? It has became a norm in society to stick such labels to food. How did we develop such a complicated relationship with food and where are the roots of this problem? When we were child ..read more

By Jelena Puskarica ​ We all know about the disease of modern age-obesity. It is crippling us at an alarming rate. We worry about our kids and tackle this issue on every single level. After all, every fourth Australian kid is overweight or obese. But it seems to me that their “thinner’ “peers have often been forgotten. And that many don’t even consider this as a problem, even though these kids have equal risks of developing nutrition-related health issues.  If you have an underweight child, as I do, you know exactly what I’m talking about.  Have you been told... it’s just the way ..read more

Jenelle Croatto APD ​ The new year has rolled around and for many this is when those hand-on-heart resolutions are boldly declared.   If you’re one to make a new year resolution - go for it!  But, do make sure it’s one which fills you with enthusiasm, rather than dread! Which diet should you pick?  The truth is, all ‘diets’ will work if you can stick to them, however most are downright boring, unsustainable and seriously make for a lousy dinner party.     This year, I encourage you to do away with the diets and instead focus on improving your health. In all honestly, your gravitation ..read more

Jenelle Croatto APD   Among all of the incredibly nutritious foods out there, is it possible to pick a top 5?   Where would we even begin?   Well, across the globe there are pockets of people who quietly go about their day, living longer and more healthful lives than anywhere else on the planet.   These pockets have come to be known as the world’s Blue Zones - a termed coined by Natural Geographic Fellow and journalist Dan Buettner.   Blue Zones are home to the people of the world who live longer than anyone else.   What leads the inhabitants of Blue Zones to reach triple digits is not o ..read more

​When packing a healthy lunchbox for your child, we recommend thinking of a lunchbox in terms of the five food groups and making sure each group is represented. This will provide them with a nutritious supply of food to grow healthy and strong and provide them with the energy they need to get through their active days.  Turning the food groups into a lunchbox – the CORE 4:   Using the 5 food groups, follow the CORE 4 guidelines to help make packing a healthy lunchbox easy.   Main lunch item - a sandwich, roll, wrap or salad based on grains such as pasta, rice or quinoa. Nutriti ..read more

Lisa Donaldson APD   Making change is not easy. There is literature, scientific studies and research around the complexities and mental challenges involved in making change. Many find that they embrace a new goal or a shift in their life with determination and gusto for about 2 weeks… and then, ‘road blocks’, excuses and ‘relaxing the reins’ starts to slow people down. I have put together some hot tips for staying on track and sticking with your plan.   Organisation/planning Without question, being organised and diarising your exercise, shopping, cooking and prepping is the number one st ..read more

Jenelle Croatto APD ​Okinawa, Japan – is home to some of the world’s longest-lived people, leading lives rich in energy, health and vitality.   While there are many reasons as to why this is so - be it their wholefoods plant based diet, close-knit communities or active lifestyle, Okinawan’s are also renowned for reciting an ancient Confucian adage Hara Hachi Bu before meals.   This phrase is roughly translated into eating until you are 80% full, and not to the point of feeling like you’re about to burst!  A simple, yet powerful cultural mindset we ought to all adopt in our lives.    In ..read more

If you are food lover on Instagram, it is highly likely you’ve seen a nourish plate or ‘macro’ bowl. With their beautiful display of colour and variety, these bowls not only look beautiful but they are also a good source of nutrition. You can pick and mix from a variety of proteins, carbs, vegetables and fats. Take a look at some of our favourite macro inclusions!   CHOOSE 3-5 NON STARCHY VEGETABLES (1-2 cups) Grated carrot Cucumber ribbons Roasted Brussels sprouts Steamed green beans Salad greens Strips of capsicum (red/green/yellow) Sautéed mushrooms Zucchini noodles Asparagus spears C ..read more

Jenelle Croatto APD We all know that nourishing, wholefoods are great for our physical health, but have you ever stopped to wonder what you should eat for a healthy brain? The brain, like all organs in the body needs the right balance of nutrients to function at its best – and to boot, nutrition science has consistently shown a link between the foods we eat, how we feel and even our mood. Highly processed foods, rich in refined sugars and saturated fat, have been associated with an increased risk of depression and anxiety; whereas nutrient dense diets based on real, wholefoods (akin t ..read more