Breakfast berry smoothie bowl recipe

  Kick-start your day with this antioxidant powerhouse breakfast bowl.   There’s only half a cup of regular milk in this recipe, which serves two to three people; however, the milk can easily be swapped for low-lactose if desired.     Ingredients ½ cup ice cubes 2 frozen, peeled bananas, sliced  1 cup natural yoghurt  ¾ cup frozen berries ½ cup milk  1 tbsp...

Quinoa, chicken and feta salad recipe

  Looking for more healthy lunch ideas? This quinoa, chicken and feta salad has it all.   Ingredients (Serves 4) 2 tbsp chopped flat-leaf parsley 2 tbsp chopped mint ⅓ cup lemon juice 1 tbsp olive oil Freshly ground black pepper, to taste 500 g skinless chicken tenderloins or thigh fillets 200 g quinoa, rinsed, drained Olive oil spray 1 bunch broccolini or asparagus, cut into...

How to count macros

  Although counting macronutrients can seem daunting at first, you may be suprised at how easy it is once you get the hang of it. Check out our basic guide below.   Step 1:  Adopt A Macros Ratio Most experts who use macros suggest dividing the Big 3 macronutrients into these ratios: »Protein: 35% or 40% »Carbs: 50% or 40% »Fats: 15%...

Top tips to help you get lean

  Want to swap your fat for muscle? Trainer and high performance manager of Oakleigh Chargers Football Club Ben Sharpe and director of MP Studio Luke Archer share their lifestyle tips to help you lean out. 1. Get enough shut-eye: aim for 7.5 to nine hours of sleep per night for optimal recovery and hormonal balance.  2. Office know-how:...

How to stop yourself from overeating

  Wondering why you constantly overeat? Here are three factors that may be contributing to over-indulging.    It’s easy to over-dramatise the odd extra helping as a ‘binge’ or ‘blowout’, but if you are consistently eating more than your body needs, there may be good reasons.  The stick: Macro shortfall The human body’s drive for protein is so powerful...