The best rice salad

rice saladWe used to make this rice salad recipe A LOT. We made it at our cooking sessions at the local Aboriginal Health Service.   We can’t quite remember where it originally came from. Maybe a combo from different ones we found on the internet.

It’s a recipe for warmer weather. Easy and cool but still fills you up (i.e. It’ not just a bunch of greens!)

We hope you like it :) Continue reading

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The nutritional benefits of eggs

eggsIt’s a common question many people ask us – Are eggs OK to eat?

Answer – of course!

Before we get to why, there are 2 things to be aware of when it comes to eggs:

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Change your brain. Change your eating – Neuroplasticity

neuroplasticityNeuroplasticity. It’s a bit of neuro-buzz word. Have you heard of it? And what does it mean?

The Neuroplasticity concept has been around for a while. It’s basically a way of describing our brain and our nervous system as being like plastic. We can change them, mold or rewire them into something else.


3 quick facts to know:

    1. Our brains are made up of A LOT of nerve cells called neurons. Estimates of up to 100 billion  in fact!
    2. To help us think, undertake our activities and our life, the neurons communicate with each other
    3. They do this via chemical signals called neurotransmitters

This process starts from when we are young.

After birth and as we start to grow as small children, the connections between the neurons make paths. The paths are made by learning, interacting and experiencing. A good example is when a child learns to talk. At first a parent might start talking to their child even if they can’t answer back. Eventually through listening and watching, a child can start to say words, then sentences and eventually to read and write.

Once we follow the same path repeatedly, the path becomes a well worn highway. It gets easier and easier.  The neurons and all the signalling between them make a superhighway in our brain. Try and think of it like the internet and all the gazillion connections between computers across the world.

This video from Sentis explains it:


How does neuroplasticity change your eating?

If you have any habit or thought process that is your regular “go-to” in life, you can change it by changing your brain.

Maybe you find you eat fast at dinner and you find you are eating past the point of comfortable fullness because of this. To change this, you could start practising eating slowly. If you try this once, it’s unlikely to make much of a difference. However, if you do this every day over a few days or weeks, you will mold your “highway” into a new route. The new eating highway will be more helpful to you!

Meditation is also another great example. Much of the research shows, those people who meditate regularly, have more beneficial health outcomes.

Perhaps someone’s regular “go-to” in times of stress is to get sweaty palms, a rise in blood pressure and a wee bit of anger.  By meditating regularly and learning to calm the mind, they form a new highway that allows them to act in a different way when a stressful experience comes up. This video from Smiling Mind shows how.

Keen to learn more? Try our mindful eating challenge and make a new eating superhighway! It’s FREE!

↓ ↓ ↓ ↓

mindful eating challenge


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Mango, avocado & chicken salad

mango, avocado and chicken salad Summer and summertime recipes are the inspiration for this month’s recipe. There are still a few mangoes around and what better way to pop it into a salad and have something easy for Dinner!

This Mango, Avocado & Chicken Salad Recipe is a combination of a few different mango salad recipes we’ve tried.

Feel free to swap things around. You really can’t go wrong.

If it’s not mango season where you live in the world,  you can use tinned mangoes instead. Too easy!

Ok here it is…. Continue reading

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Top tip to face your fear of food

face fear of foodThis post is for all my clients with an eating disorder and all those lovely ladies (and guys too) who might chance across this post and be struggling on the food front…

For folks with unhappy relationships with food, learning to face a fear of food and the eating experience is a biggie!

Maybe you are…… Continue reading

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6 nutrients in beer you should know about

nutrients in beerThis blog post has been a long time coming!


  1. Because it’s good to highlight nutritional facts about food and drinks that aren’t “super foods”, “trendy” or commonly labelled “healthy”
    AND Continue reading
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What’s the best oil to cook with?

what's the best oil to cook withAaah, so you want to know what’s the best oil to cook with do you?

You are not alone. A lot of people are asking this question and it’s all because of this thing  called smoke point. Continue reading

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Super duper easy ginger and carrot juice recipe

easy ginger and carrot juice recipeSo it’s hot and we are looking for yummy refreshing drinks.

This is just a super dooper easy ginger and carrot juice recipe.

It’s tasty, has some great nutrients and cheaper than buying from the local trendy cafe too! Continue reading

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How I discovered mindful eating

discovered mindful eatingWhen walking, walk. When eating, eat. ~ Zen proverb

I discovered mindful eating by chance.  It’s funny. It’s actually the most effective tool in my “nutritionist tool belt”. Yet, I didn’t study it in either of my university degrees. It’s also probably the most simplest nutrition strategy ever. Continue reading

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Five fun nutrition facts about mangoes

five fun nutrition facts about mangoesWoop Woop. Our SOL food of the month is the awesome, colourful and delicious mango. In the lead up to Christmas we all get a wee bit excited in Australia.

Mangoes come into season from around September/October and are available fresh through until about March. They signal tropical beach vibes and a bit of a holiday feeling. They also give us some fab nutrients!

Five fun nutrition facts about mangoes Continue reading

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