Food and Nutrition


We often forget the nutritional power of the humble egg.

Eggs are a great source of complete proteins, which are essential for many physiological functions. These complete proteins contain all of the nine essential amino acids that our bodies can’t produce naturally, and we therefore must absorb from dietary sources.

Eggs are also loaded with vitamins and minerals that are necessary for healthy bodily functions, including: vitamin A, vitamin B12, vitamin D, iodine, iron, vitamin A and folate.

Eat them boiled, poached, scrambled, in a salad, sandwich or cook them in a healthy frittata- there are so many options!

Sunflower seeds are a perfect snack to keep in your bag, on your desk and in the pantry.

Sunflower seeds may seem small but they have a powerful nutrient profile. These unassuming pods are a great source of dietary fiber, are high in protein, complex carbohydrates, vitamin B, vitamin E, copper, selenium, magnesium, iron and folate.

These nourishing seeds are delicious on their own but are also the perfect addition to salads, muffins, breads or breakfast bowls.
Raw cacao is rich in minerals, including: magnesium, iron, potassium, calcium, and zinc (essential for strong hair and nails).

It contains an abundance of antioxidants, which help prevent you from harmful effects of free radicals and slow down the aging process.

Raw cacao also promotes the release of neurotransmitters such as, serotonin, endorphins, dopamine and phenyl ethylamine- these hormones are associated with feelings of happiness and love.

Enjoy a raw cacao drink in the afternoon, to help curb those afternoon sugar cravings!
Beetroot is a powerful antioxidant and a rich source of nitrate.

Dietary nitrate lowers blood pressure and it’s anti-inflammatory effects help manage cardiovascular health and cancer.

A number of studies have also found that beetroot juice reduces the amount of oxygen needed during exercise and enhances athletic performance.

This amazing veggie is not only great for our insides but is also fabulous for skin, possessing many anti aging benefits!

Beetroot is a versatile vegetable; you can juice it, grate it into a salad, make a soup or roast it in the oven. It is always deliciously nutrient-rich!

The nutritional benefits of capsicum are well underrated; capsicum can contain almost three times more Vitamin C than orange juice.

Despite being a naturally sweet vegetable, it is low in calories and is also a good source of vitamin A, these antioxidants promote healthy eye, bone and skin health. Capsicum also possesses strong anti-inflammatory qualities, preventing illness and disease.

Cut some strips of capsicum for a snack throughout the day, add them into a salad or roast some in the oven for dinner.

Emerging studies suggest that turmeric displays strong anti-inflammatory properties.

In clinic trials, turmeric has shown to prevent or help manage common health conditions such as; chronic inflammation and pain, rheumatoid arthritis, diabetes, irritable bowl syndrome, acne and fibrosis.

This golden spice can be used in smoothies, teas, coffee, muffins, rice, curries or an aromatic rub for chicken or fish.

Thanks for reading! x

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21 Mar My Healthy Weekend

It’s Monday!
I hope you all had a lovely weekend 🙂
Today I would love to share with you my fitness action packed weekend!
I attended 3 epic fitness events, which have left me feeling amazing, positive plus incredibly sore!
Launch of Bodhi and Ride hot flow yoga
Friday night I went to the launch of the Bodhi and Ride hot flow yoga in Port Melbourne.
I thought the class was going to be more of a calm yin style yoga session, until I got there and realised I had signed up for one of the most intense yet amazing workouts of my life.
Bodhi hot flow yoga was in the dark yoga loft of the studio, with deep house, candles and lights to help with a great experience.
It was fast paced yoga, focusing on balance and strength, and having everyone in the room work up a serious sweat!
I had never sweated so much in my life (literally didn’t know I was able to sweat that much) and finished the class feeling incredibly mindful, positive and strong.
I highly highly recommend trying it! It was an experience like no other!
bdhi and ride
Check out their website for their different classes and time-table. Their spin class look great too!
Nike training club world tour
Saturday I went to the Nike training world tour at Hisense Arena. It was also an action packed day, starting early with a warm up class, followed by a pilates session and H.I.T session. It was an intense day, however broken up with free massages, nail painting and hair braiding! Why not!
The atmosphere was incredible and I encourage you next year to be part of this event. Nike training club also have free fitness classes in some of their spaces around Melbourne. Just download the ‘Nike Training Club’ app and book into a class!
nike 2
F45 workout, followed by yoga by nutrition and
To top the weekend off, F45 hosted a girls workout with their signature F45 circuit, followed by yoga with Amelia at nutrition and yoga co. It was my first F45 training session and it was a really fun workout, involving box jumps, rope lifts, skipping, bike riding, weights, sprints, lunges and more. Each exercise was only for 45 seconds, however it sure is challenging. I honestly would love it if you tried it, it is a workout for all ages and I haven’t heard of anyone not liking it! Most F45 studios have a free 14 day trial, check it out!!

Thanks for reading x

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16 Mar Cacao Matcha Bowl

Have some of you tried Matcha and not particularly liked it?
That used to be me, until I started mixing it in certain smoothies, and now I can’t get enough!
This cacao matcha bowl is a delicious combination of flavours and is incredibly good for you!
matcha cacao bowl
1 Frozen banana
1 tablespoon of cacao
1 teaspoon of matcha
2 cups of almond milk
1 serve of protein powder (optional)

1. Put all the above ingredients into a blender/ food processor
2. Blend
3. Pour into a glass/bowl and top it with anything you have in the pantry! (I love it with granola, coconut flakes and some extra banana)
3. Enjoy!

What is matcha?
It’s just 100% pure green tea leaves stone ground into a fine powder.
Why is it good for me?
Matcha has been shown to;
Increase focus and concentration
Optimize energy levels
Enhanced metabolism
Strengthen the immune system
Clear skin
Improve general wellbeing

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16 Mar [New Post] Smoothie Recipes

Hey there lovelies!
I have been asked by a few of you to put the smoothie and smoothie bowl recipes that I have on Instagram onto the blog!
So I have updated the recipe section and added lots of new smoothie recipes for you 🙂
matcha cacao bowl
pink smoothie
Green smoothie goji
acai bowl aje
acai smoothie
I hope you enjoy them and I would love to hear which ones you love the most!
I hope you all have a good day 🙂
Thanks for reading x

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