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Protein for kids…

Protein is an essential nutrient to support healthy growth and development of children. RDI will depend on gender and age, calculated based on body weight. Food amounts given above are recommended serving sizes as per the Australian Dietary Guidelines. It’s helpful to get to know this so you can ensure your child consumes a balance...

How to build complete proteins in your diet…

Amino acids (AAs) are the building blocks of the mighty macronutrient, Protein. Did you know that there are hundreds of AAs found in nature? Of these, the human body only requires a known 20 to grow, develop, and repair - and make all hormones and enzymes necessary for human life. The body can synthesise 11...

Protein Requirements

Protein can be found in both animal and plant food sources. Our bodies need amino acids - the building blocks of protein - to manufacture hormones and enzymes, and for growth, development and repair. Protein requirements vary male to female and depending on stage of life. The demands will also go up based on activity levels,...

FAST FRIENDLY SALMON AND CORIANDER FISH CAKES

RECIPE : Lee Holmes, 'Fast Your Way To Wellness'  Perfect for fast days and well beyond, these Salmon and Coriander Fish Cakes are a winning combo of protein and taste.   Supercharged Tip: Try to select sustainable wild-caught salmon, as farmed salmon isn’t fed the same diet, giving it a less favourable fatty-acid profile. SALMON AND CORIANDER FISH CAKES  Makes...

HOW TO AMP UP YOUR SUMMER NUTRITION

When you're loving the balmy nights and shared meals with friends but want to keep your health in check go with nutritious seasonal produce teamed with plenty of greens and a good quality source of protein, iron and zinc such as beef. Bring friends and family together over these delicious recipes with an abundance of...

HOW TO NOURISH YOUR TABLE THIS FESTIVE SEASON

Think at this time of year it’s always good to check in with reality… It’s the festive season, and there’s a tonne of things happening. We jump from one place to the next, often with gifts in hand, grab a glass of bubbles and cheers the year that’s been, nibble at little bits and pieces,...

MEAT FREE MONDAY : SAUTEED BRUSSELS WITH GARLIC BEANS

Meat Free Monday was a concept developed some years ago now, firstly in the US, but it has taken off throughout Australia and the United Kingdom. It's an insanely inspiring way to get people to cook, create and eat more diversely with the abundance of plants we have at out fingertips. We're right on board Meat...

5 WAYS WITH…BEEF

In my nutrition practice, I speak so much about the importance of diversifying the way you eat so food and diet doesn’t become a mundane chore. When we have variety we connect to our food, which builds an incredibly positive relationship, and just as important is that our body thrives on nutrition from a variety...

CELEBRATION ROAST

Life is about celebrating and sharing good food and good health with those around you. It's something I live by. Wholeheartedley. After taking the challenge through the Australian desert, running 44km from Uluru to Kata Tjuta, nothing feels better than to cook up a delicious feast with my family and friends and cheers EVERYTHING we...

AUSSIE LUNCHBOX WITH KRAUT AND FETA MEATBALLS

Fuelling the diet consistently with a variety of wholefoods will provide the right balance of nutrition for when we need it most and for all the challenges life presents us - big or small. For me, being prepared for the challenges in life means ensuring I have an abundance of nutrients available to me in...