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I used to believe that a healthy diet mean’t I could only eating nutrient dense and highly nourishing foods and no way could I touch or be tempted by unhealthy foods, if I did I would have failed in my attempt to lead a nourished lifestyle.

This set me up to fail big time.

What beliefs and expectations do you put on yourself in order to maintain a healthy diet? Many of us struggle with finding balance with this and effectively set ourselves up to fail.

Being consistent with eating healthy is not always an easy task. Sometimes to the conditions are not favorable such as attending a BBQ with limited healthy options, the monthly cycle cravings causing you to want chocolate, chocolate and more chocolate or general temptation sinking in when you walk past the food stall selling freshly made hot chips.

The guilt that can come from giving in to these things can cause you to feel like giving up on your goal to be at your ideal weight, to be at your peak in health, to feel alert upon waking, energized all day, have a strong immune system, feel happy and balanced etc…

Below are 6 ways to create a sustainable nourished lifestyle in 2018 to set you up for success:

1. A healthy diet takes time

It takes time to rid your body of unhealthy eating habits and cravings, to change your mindset and educate yourself on what you should be eating and where to source healthier options.  Be kind to yourself during this period of time as it is all part of the process of getting to where you want to be.

2. Plan our your weekly meals

When you plan out your weekly meals (breakfast, lunch, dinner & snacks) and buy the ingredients to make up those meals you set yourself up for success vs. thinking on the run about what to eat and grabbing the nearest option to you which can often result in unhealthy choices.

3. Regular bake ups on the weekend

Get into the habit of doing regular bake ups of meals/snacks that you can store in your pantry, fridge or freezer such as chia puddings, granola, soups, quiche, muesli bars, muffins, stews, sauces/curries etc… so you can just grab and go. For healthy bake up recipe ideas click here

Once a month I do a big cook up as I don’t have a lot of time to prepare meals on certain nights. Being able to grab a ready made meal and heat it up in the oven then add a fresh salad to it makes eating nourishing meals easy on those time poor nights.

4. Get back on the horse

When you indulge in say a full packet of chocolate cookies don’t despair, just dust off the crumbs and move on. No point feeling guilty or making yourself feel bad. Instead look at why it happened and how you can prevent it from occurring again.

5. Keep treats as treats

Aim to eat healthy most of the time and allow yourself room for treats. Depriving yourself of treats when you really want them will only cause you to give in and possibly overindulge on them later on. Food deprivation is one of the biggest reasons why most men and women are not able to achieve their ideal weight. When a person feels deprived of something they really want they end up secret eating or binge eating.

6. Find Healthier Alternatives

Find healthy alternatives to what you currently eating such as swapping white bread for whole meal or a donut for a home made chocolate protein ball. Even increasing the vegetables on your plate at night will make a big difference. On a Saturday night my boyfriend and I have a treat night cheese, olives & crackers and home made pizza! We find healthy alternatives such as whole grain crackers, good quality cheeses and make our own dips and pizza bases which we top with fresh ingredients. Not only do we have a treat night but we are also doing it the healthiest way possible.

Thee above tips will assist you with creating a sustainable healthy lifestyle in 2018 that works, however this can only occur through taking action. Below are some ways you can take action right now:

  1. Plan your meals each week before doing a food shop so your prepared and know what you’ll be eating which reduces the risk of opting for take away.
  2. Do a bake up on the weekend so you have pre-prepared yummy healthy treats which you can freeze & grab and go.
  3. If you’ve a bad day or week where you’ve failed off the horse and binged out on unhealthy foods don’t kick yourself for it. Simply acknowledge that its happened and start again!
  4. Keep treats as treats by eating nourishing foods most of the time.
  5. Swap a few unhealthy treats for a healthier version.

If you found this blog post helpful please share it with others as they too many find it beneficial. Also, if you have some additional tips to share with others please leave a comment below.

Creating a Sustainable Nourished Lifestyle in 2018 was last modified: February 25th, 2018 by healthyeatingaustralia

The post Creating a Sustainable Nourished Lifestyle in 2018 appeared first on Healthy Eating Australia | Free Meal Planning Workbook.

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This week I was thinking about you and what valuable content you’d like me to share with you as I’m all about adding massive value to my awesome subscribers! Plus Healthy Eating Australia is all about empowering women to lead a healthier lifestyle so I started thinking about what is it that tends to stop women from leading a healthy lifestyle and I discovered that there really only one thing that stops us.

In this article I’ll talk about what that is and provide you with some quick and easy tips that you can put in place today to prevent it or manage it better next time.

So what is that thing that stops you from leading a healthy lifestyle?

From several conversations had with women that I’ve coached and surveys conducted over the last few years I realised that there is 1 key thing that stops women from leading a healthy lifestyle … what is it? Motivation! Go figure!!

I also put the question out via social media to find out who struggles with having the motivation to eat healthy at times and what generally causes it.

Your responses were really interesting and were things we all experience at one time or another such as:

  • Feeling too tired
  • Not feeling like cooking for a big family, especially when you cannot please everyone
  • Getting board of eating the same stuff
  • Being addicted to carbohydrates
  • Eating to suppress uncomfortable feelings
  • Feeling stressed out
  • Monthly sugar cravings

These are all perfectly normal things that we as women experience often, even the healthiest person experiences periods where they just feel like take away or a piece of cake.

“The problem is not about being affected by a lack of motivation, but about what you do when you experience it and what you do afterwards. Your actions are what set you a part from the rest”.

In all honesty, it’s not feasible in this day and age to be in a perfect peak performance state of health day-in-day out without ever faltering. Why? Because we live in a western world that is busy, inconsistent and ever changing.

We sometimes have to work late, travel interstate, have family commitments or are invited out to others homes or restaurants that don’t offer what we normally eat.

I find applying an 80/20 rule helps, such as eating 80% healthy most of the time and allowing yourself 20% for treats!

Below are 5 things you can do to prevent falling off the wagon:

1. Batching
I often do a cook up meals on the weekend that I can freeze so when I’m tired or can’t be bothered cooking I can simply grab, heat and go (check out this article on 7 easy meals to make in bulk).

2. Putting things in place for next time
If you couldn’t prevent a binge eat rather than feeling upset and annoyed at yourself look at what caused it, how you could deal with it better next time and what you can put in place to stop it occurring again. The more you do this the less you have these occurrences.

3. Search for new recipes
To prevent getting board of eating the same old thing something I do is regularly keep an eye out for new recipes via websites, cookbooks and ideas on Instagram & Pinterest. My boyfriend has a great system that he uses whereby he scrap books recipes he likes. I myself like to screen shot ideas and save them on my phone or save them via Pinterest.

4. Monthlies?
When your due for your monthlies and are not able to resist treats why not ensure you have some yummy sweet superfood snacks to hand such as chocolate protein balls or healthy cupcakes. Check out these yummy healthy snack recipes

5. Ugggh Addicted to Carbs!
What do you do when you’re in love with carbs? I used to be addicted myself so I get what that’s like. Eating to many carbs results in weight gain and really should be kept as treats. The best way to reduce your intake of them or reduce the cravings is to replace the white refined carbs with ones made from spelt, wholemeal or rice. Also try going gluten free and reducing your portion size.

By putting these 5 tips into practice regularly you’ll find that you’ll be less likely to fall off the wagon for long periods and even if you do you now have 5 things to refer to which will help your future self.

The 1 thing that stops you from losing weight was last modified: April 19th, 2017 by healthyeatingaustralia

The post The 1 thing that stops you from losing weight appeared first on Healthy Eating Australia | Free Meal Planning Workbook.

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Check out what the Healthy Food Trends are for 2017.

Over the last 10 years I’ve seen such a huge changes in how society and industry has changed in terms of health, lifestyle and nutrition.  Back in 2007 when All About Nutrition (now Healthy Eating Australia) came about, the common consensus was that healthy eating was boring, hard, time consuming, complicated and bland in taste. There were no resources out there that made healthy eating quick, easy and fun which is why Healthy Eating Australia came about. 

Some of the main changes I’ve seen in the last 10 year:
  1. There are tonnes of websites and services offering advice, products and information on health & Nutrition
  2. There is a variety of lifestyle diets out there that people now follow (paleo, vegan, raw, clean eating etc…)
  3. We’ve become a little obsessed with the latest foods such as chia seeds, cocoa, coco whip, kefir, goji berries etc…
  4. Funky little alternative cafe’s are popping up and a very popular now
  5. It’s becoming the norm for restaurants to offer gluten free, lactose free, vegan friendly etc…
  6. Fast food outlets now offer healthy alternatives
  7. Supermarkets stock a lot more healthy options and affordable organic products
  8. People are also more switched on and can’t be blindsided by advertising, poorly made products and dodgy deals anymore

Below are seven 2017 Healthy Food Trends I expect to see this year:

1. Bone Broth

Bone broth has been around for years but is an old broth which is coming back into the lime light to heal the gastrointestinal tract (GIT) as we are seeing a lot of intolerance, autoimmune and diseases wreaking havoc on the GIT.

Bone broth is basically marrow and gelatine bones from beef, chicken or fish simmered with vegetables in water for 24-48 hours. Sounds gross I know, but it’s delicious and rich in minerals which assists with supporting the immune system and contains healing compounds such as collagen, glutamine, glycine and proline. The collagen heals your gut lining and assists with reducing intestinal inflammation (Dr. Axe, 2017).

Bone broth is a key recipe used in the Heal Your Gut Cookbook by Hilary Boynton and Mary G. Brackett which contains nutrient dense recipes for intestinal health using the GAPS diet.

2. Loving Kefir

Kefir is a fermented milk beverage derived from kefir grains which serves as a natural probiotic. Several studies have shown that it has  antimicrobial, antitumor, anticarcinogenic and immunomodulatory activity (Leite et al. 2013).

Probiotics play an important role in our digestive system and help keep your GIT healthy. They also assist with preventing urinary tract infections, boost immune function, improve digestion.

Fermented foods such as kefir are becoming increasingly popular as they a high in probiotics. Other popular fermented foods include kombucha, sauerkraut, miso etc…

3.  Greater Support For The Little Guy 

Consumers used to be about buying labels they knew and trusted and have been around for many years. Now we are seeing a trend in consumers purchasing new and upcoming products from smaller brands which are making a differences to the environment or society such as being eco friendly, biodegradable, donating to charity, are getting out there in the community, have a purpose to do good in the world etc…

Consumers are loving these products as these brands are making the world a better place and who doesn’t love supporting the little guy.

4.  Reduced Allergenic Foods

It is expected that we’ll see more reduced allergenic foods available to us over the next few years as we continue to see a raise in food allergies such as gluten, lactose, nuts, eggs etc… According to Coeliac.org.au (2017) 1 in 70 Australians are affected by coeliac disease and research conducted by Roy Morgan (2017) discovered that 1.7% of Australian males and 6.2% of Australia females reported to be lactose intolerant. The number 1 allergy for children according to Growingupinaustralia.gov.au (2017) is peanuts.

5.  Affordable Organic / Bio Dynamic Products

Organic / Bio Dynamic Products used to be a superior product that not many could afford and were really only found in the Health Food Stores plus the variety of these products were limited. Now we see them at the fresh food markets and in the supermarkets, we have access to fruit, veggies, legumes, beans, meats, whole grains, nuts etc… ; and the prices are increasingly becoming aligned with the other products on offer.

Over the next few year I predict we’ll see more Organic/Bio Dynamic products on offer and comparative pricing. I’d love to say this’ll happen this year but I think it’ll take a few more years for this to occur.

6.  Label Smarts

Label confusion is still around, but is beginning to better understood and over the next year or more we’ll start to see a change here.

Consumers are beginning to understand what it means when the sugar or saturated fat content is high, when the product contains gluten or lactose; when there are a bunch of numbers, colours and additives on the ingredients list; or when a product which should only have 5 ingredients has 100 ingredients (i.e. those pre made chocolate cakes). Consumers are also starting to see that fresh is best and making things form scratch is a much healthier alternative.

7. Increase In Awareness

Consumer are becoming increasingly aware and more intelligent in terms of what foods cause them harm, targeted advertising, labels and food knowledge. This doesn’t mean they’ll only eat whole foods and never touch unhealthy foods, but more that they are opening up more to these things.

Over the next few years I believe we’ll see society awakening to understanding that their health is important to them and that the foods they eat contribute to greater well being or spiral into sickness and disease and the choice is theirs.

In summary we are moving towards a better healthier future in Australia which is great to see! If you liked this post please share this article and sharable with your friends:


Dr. Axe. (2017). #BoneBroth Benefits for Digestion, Arthritis, and Cellulite. [online] Available at: https://draxe.com/the-healing-power-of-bone-broth-for-digestion-arthritis-and-cellulite/ [Accessed 5 Jan. 2017].

Leite, A., Miguel, M., Peixoto, R., Rosado, A., Silva, J. and Paschoalin, V. (2013). Microbiological, technological and therapeutic properties of kefir: a natural probiotic beverage. Brazilian Journal of Microbiology, 44(2), pp.341-349.

Coeliac.org.au. (2017). Coeliac Disease – Coeliac Australia. [online] Available at: http://www.coeliac.org.au/coeliac-disease/ [Accessed 5 Jan. 2017].

Roy Morgan. (2017). Lactose intolerance on the rise among Australian women. [online] Available at: http://www.roymorgan.com/findings/6673-lactose-intolerance-on-rise-among-australian-women-201602152253 [Accessed 5 Jan. 2017].

Growingupinaustralia.gov.au. (2017). 8 Children’s food allergies – The Longitudinal Study of Australian Children Annual statistical report 2012. [online] Available at: http://www.growingupinaustralia.gov.au/pubs/asr/2012/asr2012h.html [Accessed 5 Jan. 2017].

2017 Healthy Food Trends was last modified: January 5th, 2017 by healthyeatingaustralia

The post 2017 Healthy Food Trends appeared first on Healthy Eating Australia | Free Meal Planning Workbook.

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A new kind of tea jammed packed full of anti oxidants and comes with amazing health benefits.

I am all about healthy habits and rituals as I believe this is the easiest way to lead a healthy lifestyle and one of my favorite rituals which I can’t do without is my mid morning and afternoon cup of herbal tea – I love teas which have medicinal properties and I enjoy preparing the tea and waiting for it to brew, its therapeutic.

I recently discovered a new kind of tea that is all the rage at the moment and comes with amazing healthy benefits – its called Matcha! Matcha is a premium green tea powder that the Japanese have for centuries whisked in a bowl with hot water to make a frothy beverage high in antioxidants. You can have it as a hot tea or add it to smoothies. What’s most impressive is 1 cup has as many antioxidants as 10 cups of green tea!

Matcha has about 30mg of caffeine per cup
compared to a cup of brewed coffee which has more than 70mg. The caffeine in matcha creates
energy, focus and alertness without
the jitteriness and nervousness or sudden
crush. Matcha’s clean energy, alertness and performance can last at least three hours and
for some people up to six hours.

Eco Heed sells quality Matcha tea and is a Melbourne based company run by a husband and wife team which are passionate about living a healthier lifestyle by incorporating natural foods and supplements to their daily lifestyle.

Why Eco Heed?
  1. Their Matcha tea is USDA and JAS certified organic
  2. Produced in Kyoto, the birthplace of Japanese tea
  3. Sourced from organic tea gardens that have been in the matcha trade for generations
  4. Guaranteed freshness as there is a limited quantity of matcha per year, their matcha is ground fresh with each small order from Japan
  5. Their matcha comes in re-usable packaging

Check out how they make it:

It’s a pretty impressive tea and the benefits include:
  1.  High in antioxidants
  2. Boosts metabolism and burns calories by increasing thermogenesis (body’s rate of burning calories)
  3. Has detoxification properties
  4. Rich in L-Theanine (amino acid) which has relaxing effects on the brain
  5. May also help improve memory and learning ability
  6. Contains cancer fighting properties

What’s awesome is you can trial it for free with Eco Heed, just cover the postage of $2 and they’ll send you a sample to try! They have a variety of Matcha kits available too, check it out: https://www.ecoheed.com.

Matcha Tea Product Review was last modified: November 12th, 2016 by healthyeatingaustralia

The post Matcha Tea Product Review appeared first on Healthy Eating Australia | Free Meal Planning Workbook.

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Check out these 3 common meal planning mistakes most make

Meal planning and meal prep has been trending for a while now and is a great way to plan out and make your meals in bulk for the week ahead – I highly recommend it as it makes being able to lead a busy healthy lifestyle quick and easy.

Something I’ve noticed though is 3 common mistakes when meal planning and making a weeks worth of meals which can set you up to fail and we don’t want that!

1. Leaving food in the fridge too long

Making food in bulk and leaving it in the fridge for several days causes food to go off leaving you eating foods which aren’t fresh and god forbid could result in food poisoning. Instead make a few days worth of meals at a time or have foods ready to prepare so you can quickly put it together then go.

2. Making the same thing over and over

Making the same thing over and over again results in a lack of variety, such as the famous “chicken & broccoli” lunch. The body requires a variety of nutrients from various sources to carry out optimal body functions. Eating the same thing all the time doesn’t allow your body to perform at its optimum. Instead make meals/snacks using different fruits, vegetables, nuts, seeds, whole grains, meats etc…

3. Not recycling containers

Using ample containers that are thrown away after their first use results in huge wastage and environmental concerns. Instead use recyclable containers that you can reuse.

My top 4 meals/snacks to make in bulk include:

Chickpea, Carrot & Zucchini patties

Potato, Zucchini and Bean Stew

Lentil Soup

Chocolate protein balls

Tips on planning out your weekly meals:
  1. When making 1 meal see if it can be made in bulk and frozen for a later date such as soups and stews.
  2. Consider making enough salad to add to your main meal over the next few nights.
  3. When making dinner consider having enough left overs for lunch. I do this often so I don’t need to worry about making lunch every single morning.
  4. When it comes to snacks many can be made in bulk so you simply freeze then grab and go.
  5. With salads keep a jar of mixed nuts & seeds, sprouts, olives etc.. to sprinkle on top making putting together a salad super easy.
How I do my weekly meal planning
  • I make a bunch of snacks in bulk over the weekend then freeze them such as protein balls, muesli bars, muffins etc…
  • Every second dinner I ensure there is enough left overs to have for lunch the next day.
  • In the morning I make my breakfast, grab the leftovers out of the fridge or make something simple like a salad with tuna/chicken then grab the snacks from the freezer or make a fresh green smoothie/juice then off I go to work – easy done.
Common meal planning mistakes was last modified: October 16th, 2016 by healthyeatingaustralia

The post Common meal planning mistakes appeared first on Healthy Eating Australia | Free Meal Planning Workbook.

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If you’re struggling to change your eating habits so you can be at your ideal weight or simply feel more energised and alert during the day then this post is just for you!

I realised the other day that I’ve been running Healthy Eating Australia for nearly 9 years now, since 2007.

Can you believe it? How time flys hey!

As this website grew so did my health, it changed with me and its aided thousands of others along the way.

This realisation got me thinking, over the last 9 years I’ve learn’t a lot about how to lead a healthy lifestyle and I thought it a great opportunity to share 7 lessons from my last 9 years of changing eating habits.

Lesson 1: It really does take time

It takes immense strength, determination and will power to suddenly switch from eating unhealthy most of the time to eating healthy all of the time.

I’ve seen too many women who are amazing stay at home mums or females kicking ass in the office fall off the wagon and simply give up as it’s too hard to stick to.

I myself was one of these women, I used to beat myself up when I fell off the healthy food wago and it wasn’t until a few years in that I realised this is normal and it takes time! It doesn’t happen over night and that’s totally ok.

Allow yourself the time and space to get used to eating well and if you fall off the wagon get back on it and keep going.

Lesson 2: Moderation really is key

Leading a healthy lifestyle doesn’t mean being healthy 100% of the time.

I recently read a book called Diet Cults by Matt Fitzgerald (a great read), which talks about diets being cult like and that nearly all of the diets out there claim to be the “one true way”.

After dissecting each and every one of their pro’s & con’s he concludes that there is no one better than the other and that a balanced diet with a few treats that makes us happy is what works best.

I used to be 100% or nothing & desired and craved foods I considered unhealthy.

If I ate them I’d feel guilty, but deprived if I didn’t eat them… horrible cycle! Instead I realised eating a balanced diet with a few treats thrown in was enough.

Lesson 3: The side effects are real!

When I was in my late teens I was working in my first office job and remember being soooo tired in the mornings, had no drive or motivation during the day and by 3.00pm I was struggling to keep my eyes open…

I used to go have mini naps in the toilet cubicals as the chocolate bar has worn off. I thought this was normal.

Then I learnt how to eat better and it took a little while to get used to by once I was eating healthy most of the time I felt vibrant, energised, alert and had this deep sense of happiness.

This is what normal actually is and yes the side effects of eating well is simply feeling amazing.

Lesson 4: Cravings do disappear if you let them

The more you eat of something the more you want it.

When you wean yourself off things like refined foods, fatting foods & sugar you don’t actually crave them anymore.

There is nothing worse than being controlled by food, it’s a horrible thing which leaves you feeling guilty, flat and disappointed in yourself after the fact.

In my early 20’s I used to LOVE and I emphasise LOVE lollies, remember those milk bottles, race cars, teeth, strawberries & cream type lollies?

I used to get intense cravings for them but after I weaned myself off them I didn’t need or want to eat them – it now makes me feel a bit sick at the thought of what they’d do to my teeth and intestines to be honest.

Lesson 5: Appears hard but really isn’t

Did you know that the latest health craze is coco whip?

It was the acia bowl and before that it was the salad in a jar. Not to mention the craze for nutrient dense supplements like chia seeds, goji berries, cocoa, coconut oil and maca powder.

The list is endless and I really get why you might be feeling confused about it all.

To me it’s quite simple, ignore all that and focus on a diet that contains vegetables, fruit, whole grains, lean meats, fish, legumes, nuts & seeds and drink plenty of water.

Then add a few of those things into your meals if you like but know they are not essential and are a nice to have and something you don’t need to fret about.

Lesson 6: Anyone can do it

Leading a healthy lifestyle is not just for people who already eat healthy its for those who want something more from their lives and are willing to give it a try.

Those who have struggled with weight all these years, have no knowledge how to cook or feel so controlled by cravings that they see no way out.

I had no idea that the foods I was eating was damaging my gastrointestinal track and vitality…

I didn’t put two and two together simply because I didn’t know! A few small habit changes, rituals or swaps can make the world of difference and you just build from there one step at a time.

Lesson 7: What you do inspires others to change too

When you start doing something new and are consistent with it you tend to convince the most unlikely of folk.

In 2013 I did a Fly in Fly Out job in the Construction Industry and would put powdered greens in my water and take green smoothies to work to stay energised (I had a blender in my donga, highly recommend it) and man did I get a lot of flack from those around me about my snot, sludge, green crap and what the F*** is that drink.

Each time it happened I didn’t allow it to offed me and simply mentioned the drinks kept me energised, alert & free from getting sick all the time…

This flack went on for a few months then all of a sudden I started getting asked where did I get my powder from and how did I make those green smoothie things.

All of a sudden there were several of us (those who gave me flack) having green powder in our water & green smoothies.

You’ll find if you simply do your awesome healthy you rituals without convincing others to do it too (people hate that) then others will naturally follow, if they are ready.

One of my best friend calls it “planting seeds”, seeds which grow in a persons mind over time until they are ready or the seed takes over completely.

7 Key take aways (hover over image to share on pinterest):

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If you have anything to add please leave a comment as I’d love to hear from you.

7 Essential Lessons when Changing Eating Habits was last modified: September 14th, 2016 by healthyeatingaustralia

The post 7 Essential Lessons when Changing Eating Habits appeared first on Healthy Eating Australia | Free Meal Planning Workbook.

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These 7 of the worst workplace eating habits cause unwanted weight gain and have you feel lethargic, unmotivated and cloudy minded

I’ve recently started a new temporary role in an office and it’s interesting to see the eating habits of my colleagues & of the office as a whole. I’ve worked in an office environment since I was 17 and some workplaces are more open to eating healthy than others, what I’ve noticed across the board is there are 7 key eating habits which really are the worst and contribute to tiredness, fatigue, exhaustion, getting sick all the time, increased weight and feeling cloudy.

Adopting healthy habits and moving regularly is key to staying fit & healthy when working in an office. It doesn’t mean you need to dramatically change your lifestyle, just a few changes can make a big difference to your motivation, energy levels and vibrancy.

Below are the 7 of the worst workplace eating habits:

Eating lollies

I’m surprised at how many colleagues have lolly jars on their desks. You’d think by now that as adults we’d know that lollies rot our teeth and intestines, assist in weight gain and ruin our diets in general. It’s drummed into us as children so why do adults still eat lollies? I’d say this was due to lollies being highly addictive, the smell alone sends you crazed.

New healthy habit: Where possible avoid lollies like the plague. The more you avoid them the less you’ll crave them. For more info on why lollies are bad for your health click here

Biscuit barrel

Many workplaces provide biscuits in the kitchen and at meetings, mostly the unhealthy kind full of sugar and cream. They go great with a cuppa as well as your hips. Again, sugar does your no favors and causes you many health complications. Eating one every so often is fine, its when you eat them all the time that problems arise.

New healthy habit: avoid the biscuit barrel by making your own healthy alternatives, check out these healthy snacks 

Buying food from Cafes

Its all so tempting to buy breakfast on the way into work, pop out to grab a chocolate muffin or eat take away for lunch. Foods bought regularly by workers include toasted sandwiches, muffins, pastries, sausage rolls & hot chips… all which when eaten on a regular basis ruin your diet and do you no favors with regards to weight management. Eating fatty foods causes you to feel yuck after eating them as well as being tired and unmotivated… definitely not what you need when embarking on a full day at work.

New healthy habit: make yummy healthy alternatives to bring into work. You’ll no only save your hips but also your wallet! Check out these quick & easy healthy lunch ideas

Vending Machines

At my last job I arranged for our vending machines to include healthy options and I got to see what people were buying the most… chocolate bars! Plain Cadbury chocolate bars, Snickers bars and Mars bars were the highest selling over chips … sugar is a massively addictive and one of the biggest reasons why we have an obesity epidemic on our hands. The more you eat sugar the less satisfied you feel and the more you want it. When you quit your sugar addiction you’ll soon lose the craving for it, your pallet will change and you’ll begin to see these foods as lacking in substance and are actually rubbish non-food.

New healthy habit: avoid vending machine food, instead buy or make grab & go healthy alternatives that you keep in your draw. You’ll again save on your hips and also your wallet.

Morning Teas

So many mornings teas!! Celebrating birthdays, company mile stones, achievements and other events. Many workplaces host regular morning teas which include: cakes, sausage rolls & party pies. All made with sugar, refined carbs and saturated fat. The perfect recipe for feeling blagh, fatigued and unmotivated afterwards. Its also a great way to ruin your diet and again adding more weight to the hips.

New healthy habit: Morning teas are a tough one as everyone else is digging in around you so what do you do? Focus on building relationships vs. eating and if you cant resist eat small or go for the healthiest alternative (if there is one). Seeing that food as energy draining food that lacks in substance (lack of macro & micro nutrients which gives energy) also helps.

Not drinking enough water

It’s easy to forget to drink water at work, you get busy and it’s cold in the office so you skip the water and drink tea & coffee instead. This is not a source of hydration by the way, coffee and black teas are diuretics which means they cause the body to excrete more water than what is being absorbed leading to dehydration.

I once knew a Receptionist who never drank water and as a result she had dry skin, constant reflux and had all sorts of digestive issues. She said she didn’t like the taste and preferred to put up with the health complications. Honestly, its not worth getting to that stage.

New healthy habit: water is needed to carry out nearly every body function and 2L is recommended per day. To get used to drinking more water carry a water bottle with you, add fruit to it if you don’t like the taste, put notes in your diary at certain intervals to drink water.

Sitting all day long

This is not food related but goes hand in hand with improved health and weight loss. A recent study published in the Annals of Internal Medicine has linked too much sitting with a higher risk of heart disease, diabetes, cancer and death. Sitting to too long can also lead to bad posture, increased weight gain and fatigue.

An article written by Executive Style suggests standing or walk-and-talk meetings vs. sitting down around a table, have standing work stations which are being seen in more and more workplaces, company walking challenges such as the 10,000 Steps Australia & Global Corporate Challenge (GCC) and just moving more throughout the day.

New healthy habit: make it a must to get up regularly during the day whether that be walking around the office, walking up and down the internal stairs, brisk walk at lunch or a mid day gym session.

As you can see these really are the worst workplace eating habits and lead to poor health, weight gain, higher absenteeism and lack of productivity. Take action now by picking a few of the new healthy habits below and including it into your current lifestyle.

New Healthy Habits:

  1. Avoid lollies
  2. Avoid the biscuit barrel and make your own
  3. Give the café food a miss and bring in your own yummy healthy alternatives
  4. Keep healthy grab & go snacks in your draw at work and avoid the vending machine food
  5. Focus more on building relationships at morning teas vs. eating
  6. Increase your intake of water
  7. Get up regularly during the day

If you have other unhealthy workplace habits that you’d like to share leave a comment below and if you enjoyed this article perhaps your friends will too? Click on the share buttons to share it with them.

7 of the worst workplace eating habits was last modified: September 14th, 2016 by healthyeatingaustralia

The post 7 of the worst workplace eating habits appeared first on Healthy Eating Australia | Free Meal Planning Workbook.

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Life moves so quickly these days. More than ever before, people are working longer and harder in order to live comfortably. The trouble is, it can be easy to put ourselves last and our bodies suffer as result. The solution? A health retreat. A getaway to a wellness centre might be just what you need to cleanse your mind and body, utilising the knowledge from experts to start living your best life. Here’s how.


Even though Queensland is known for being a particularly health conscious state, many people find it difficult to find time to go the gym. So if you’re in a bit of a slump, going on a health retreat is a great way to kickstart a new exercise regime. Retreats like Chi of Life on the Sunshine Coast offer far more exciting fitness activities than what you’ll find in a gym, such as kayaking, hiking, boxing and outdoor yoga.


A healthy mind is of vital importance and a health retreat is a great way to clear your head. Meeting new people in a low-key setting, taking up meditation or yoga in tranquil surrounds, and even practising self-actualisation techniques is perfect for centring yourself and solving life’s messier problems.


When you’ve worked a long day at work, the last thing you want to do is spend hours cooking dinner. Many health retreats have qualified nutritionists on staff to educate you on the importance of healthy eating and help you craft a meal plan that will not only help you achieve your fitness goals, but also feed your mind.


Taking a retreat is a perfect way to unplug from the digital world and spend some time away from your phone, television and computer. You won’t have to worry about work emails, social calls or family catch ups if your phone is turned off and stored at the bottom of your bag – absolute bliss. When you then reconnect with the outside world, you might even find you become less dependent on your devices.


Working so hard all the time can make it hard to socialise. Health retreats are wonderful for socialising with like-minded individuals and making new friends. Many enduring friendships have been created, or even restored, while on retreat.

These are just a few of the benefits of going on a health retreat, but you’re sure to come out at the end feeling refreshed and revitalised. What are your favourite things to do on retreat? Or do you have some recommendations for other readers? Let us know in the comments!

5 Benefits of Going on a Health Retreat was last modified: May 23rd, 2016 by healthyeatingaustralia

The post 5 Benefits of Going on a Health Retreat appeared first on Healthy Eating Australia | Free Meal Planning Workbook.

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Here are 7 quick, easy & tasty meals to make in bulk this weekend!

I have a routine I wanted to share with you which makes my life so much easier when it comes to preparing meals. If you’re like me and are often run off your feet and have evenings where you lack time to cook then you’ll like what I have to share with you.

Basically its making snacks & meals in bulk! Each month I do a big cook up that I portion out and freeze as grab & go meals. The beauty of this is if you have meals to hand it stops you from eating rubbish food or buying take away. Plus making meals in bulk saves you money!

Some great snacks/meals that you can make this weekend include:

Potato, Zucchini & Bean Stew

This dish contains cumin & turmeric which have many healing properties & is a great source of protein & fibre. You can make it for lunch or dinner.

To view the recipe click here

Pumpkin Soup

Pumpkins have anti inflammatory properties, contain high amounts of potassium which is good for our muscles and heart and are rich in antioxidants and vitamins.

To view the recipe click here

Chickpea Patties

Chickpeas are a great source of protein, fibre, iron, vitamin B6 and magnesium. Carrots are high in vitamin A and Zucchini is a great source of vitamin C. These patties are a great addition to the lunch box and go well with a leafy green salad.

To view the recipe click here

Healthy Lentil Soup

This healthy lentil soup contains red lentils which are high in protein, iron, anti oxidants, fibre and helps with lowering blood sugar levels. It also contains cumin which aids in digestion, relieving stress, improving concentration and boosts the immune system.

To view the recipe click here

Healthy Energy Bars

Healthy energy bars high in protein, fibre, antioxidants, vitamins & minerals and contains lots of energy! Makes a great mid morning or mid afternoon snack  or when out and about.

To view the recipe click here

Chocolate Protein Balls

This is one of my Mums yummy recipes! 100% raw and delicious. A perfect on the go guilt free snack. High in protein, fibre & is nutrient dense (packed full of vitamins & minerals).

To view the recipe click here

Banana & Blueberry Cupcakes

It can be tough to resist indulging in cupcakes so rather than feel guilty for eating them I have created a recipe with a healthy twist. They are light, fluffy and absolutely scrumptious.

To view the recipe click here

The above 7 easy to make meals in bulk will help you save on time so you can get back to doing what you do best!

Take action now, pick a few meals off this list and make them in bulk this weekend, you future self will thank you.

Leave a comment below if you have some additional tips that will help those who read this article.

7 easy to make meals in bulk was last modified: September 14th, 2016 by healthyeatingaustralia

The post 7 easy to make meals in bulk appeared first on Healthy Eating Australia | Free Meal Planning Workbook.

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