Choc Chip Cookies

A healthier version on a special sweet treat to kick off the new year, with thanks to Nutritionist Tammy Mond. Ingredients 1/2 cup natvia sweetener 1/3 cup melted butter 2 teaspoon vanilla essence 2 eggs 2 cups plain flour or option to use almond meal if you prefer 1 teaspoon baking soda 1 teaspoon salt […]

Nutrition Tips for Running in Summer

With summer, comes longer days and warmer weather. For many people this time of year is the most motivating for staying active. However, with warmer temperatures comes some challenges. Here are the top five nutrition tips for running in the summer thanks to Nutritionist Tammy Mond. Stay hydrated. On hot days it is important to […]

The Easiest Tomato and Feta Quiche

At this crazy-busy time of year, this super simple recipe is perfect for breakfast, lunch or even dinner when you’re in a hurry! Big thanks to Nutritionist Tammy Mond for yet another cracker. Ingredients 4 eggs 1 cup milk 2 tbs butter, melted 1/2 cup self raising flour 1 cup swiss cheese, grated 2 tomatoes, […]

Breakfast Smoothie

In this lateset recipe, Nutritionist Tammy Mond delivers a quick and tasty smoothie, perfect for breakfast, lunch, a snack – any time of day really! Enjoy 🙂 Ingredients 1 frozen banana 1 cup milk 2 dates (pitted) 2 tsp cocoa powder 2 tsp peanut butter Method Mix all ingredients in blender. Enjoy! Serves 1

Protein Pancakes

This month Nutritionist Tammy Mond cooks up these protein packed pancakes, perfect for your next Sunday morning! Ingredients: 1/3 cup rolled oats 3 eggs ½ scoop vanilla protein powder 2 tblspn of milk (milk of your choice) ½ tspn of cinnamon ½ tspn of vanilla essence Cooking oil (preferably coconut oil) Extras for toppings: 100 […]

Banana Bread

A healthier alternative on a crowd favourite thanks to Nutritionist Tammy Mond – YUM! Ingredients 100g butter, melted 2 eggs 2 large ripe bananas, mashed ½ cup milk 1 teaspoon vanilla extract 1 teaspoon baking powder 1 teaspoon baking soda 2 teaspoon Natvia sweetener ½ teaspoon salt 2 cups flour Instructions Preheat oven to 185 […]

What to Eat Before a Long Run

It is fair to say that we all tolerate foods differently. Just like with most things diet and exercise related, I believe that there is not a ‘one-size-fits-all’ type of solution when it comes to what we should be fueling our bodies with before we head out for a run. I know some runners who […]

Vegetarian Lasagne

Our recipe of the month is a vegetarian take on a family favourite – lasgane! Big thanks to Nutritionist Tammy Mond for this delicious delight! Ingredients 2 tbs oil ½ red onion, chopped 2 x 400g cans lentils, rinsed and drained 1 x can or tin of tomato pasta sauce, of choice 1.5 cups of […]

Choc-Orange Chia Puddings

DID YOU KNOW? Chia seeds are a source of omega-3 fatty acids, fibre, protein & antioxidants. They promote better recovery by reducing chronic inflammation associated with high intensity and high volume training. Chia seeds also decrease exercise-induced muscle damage and promote muscle-protein synthesis. Ingredients (serves 2) 250mL milk 1/4 cup chia seeds 3 Tbsp cocoa […]

Top Tips To Stop Winter Weight Gain

With the colder weather and shorter days, staying on track with a healthy diet can be challenging. Just a few weeks of over indulging can have weight gain effects that can last longer than we may realise. Losing winter weight gain can be hard. We are usually very mindful of what we eat during summer. […]

Oat and Date Balls

We all love our snacks, and we love them even more when they are GOOD for us and EASY to make. These Oat and Date Balls are both. WIN-WIN!! Ingredients 3 cups of rolled oats ½ cup of milk 2 tsp vanilla extract 2 tbs coconut oil 1/2 cup pitted and chopped dates Method Mix […]