In our quest for good health sometimes it’s the little things that can make all the difference.

When it comes to weight loss, drastic sudden lifestyle changes don’t usually stick and often end up backfiring, instead slow and steady wins the race. So look at it this way: being healthier is really just a bunch of smart little decisions, made one day at a time, that add up to big benefits in the long run.

Here are 10 foods that most of us eat regularly that can be swapped for just-as- good- but- much- healthier options.

1. Swap Bread for Mountain Wraps

We really don’t need the amount of bread that the average person eats. Toast in the mornings and sandwiches at lunch and sometimes bread rolls for dinner too! But you will notice such a difference if you cut out the bread. Mountain Bread is so wonderfully versatile. It’s easy to swap your breakfast toast or lunchtime sandwich for a mountain bread wrap and as for the bread rolls at dinner, that’s a habit worth getting out of all together, you don’t need them!

2. Swap Olive or Vegetable Oils for Coconut Oil

Olive oil is great for salad dressings, but for just about everything else in the kitchen (and in many other places in the home!) coconut oil is an amazing substitute. We have written about Coconut Oils amazing health properties and its exquisite nutty flavour. Add it to your morning smoothie; use it when cooking meats and vegetables and it’s even good for your skin and hair.

3. Swap cow’s milk for almond milk

While dairy milk, rice milk and soy milk are usually fortified with nutrients, almond milk is filled with naturally occurring vitamins and minerals. It can help lower cholesterol, reduce the risk of various diseases, and slow the signs of aging thanks to the presence of vitamin E (a powerful antioxidant), magnesium, and monounsaturated (healthy) fat. Its cholesterol free, saturated fat free, and very low in calories.You can get quite a few different types in the supermarket, or if you have a powerful blender you can make your own!

4. Swap Balsamic Vinegar in your salad dressings for Apple Cider Vinegar

Apple cider vinegar has amazing health benefits like aiding digestion and reducing bloating. It is such a yummy and easy salad dressing to whip up 1 tablespoon olive oil to 2 tablespoons apple cider vinegar with some sea salt and cracked pepper.

5. Swap Cream Cheese for Cottage Cheese

Cottage cheese is your friend! It is just as yummy as cream cheese but much higher in protein. Spread it on your mountain bread wrap with chicken, tomato and spinach before toasting, or have it for afternoon tea with some yummy mango or berries and a sprinkle of cinnamon, or spread with avocado on rice cakes. Delicious.

6. Swap white potatoes for sweet potatoes.

Sweet potatoes are rich in beta-carotene and pro-vitamin E, and deliver 55% more vitamin C, and 57% more fiber than white potatoes. They’re loaded with antioxidants and can be linked to a lower risk of developing chronic diseases and cancer. They also have a lower glycemic index than white potatoes so they don’t cause the blood sugar to spike. This is important because it will keep you feeling fuller and satiated for longer. They’re also rich and delicious and feel like a treat which could help keep the rest of your diet on the right track.

7. Swap Margarine for Organic Butter

We wrote in last week’s blog about supposed ‘health foods’ that are really unhealthy and margarine is one of them. Your body doesn’t know what to do with the processed nature of margarine which is completely artificial and laden with nasty Trans fats. Much better to use (better tasting anyway) natural organic butter instead – in moderation of course!

8. Swap Regular Yogurt for Greek Yogurt

Greek yoghurt has more protein and less carbohydrates than regular yoghurt but so thick and creamy and delicious! It’s very versatile – mix with avocado and fresh lime for an easy guacamole or have with berries as a snack. Use in salad dressings or sauces.

9. Trade in your lettuce for darker leafy greens

It’s pretty safe to assume that the darker the green, the higher the concentration of valuable nutrients. So when considering nutritional content, taste, texture, and versatility, spinach and kale should be your new best friends. These greens absolutely kill the lettuce competition with their abundance of iron, protein, calcium, potassium, niacin, folate, and vitamins A, C, K, B-6, and B-12. Kale actually beats out spinach in most departments and also helps to detoxify the body which is why it’s been enjoying a leafy-green renaissance lately, but spinach is still a really smart choice. Both greens are more readily available than ever before.

10. Swap Artificial Sweeteners for Natvia or Honey

We are learning more every day about the negative health effects of sugar in our diets, and we have talked aboutnasty artificial sweetenerson the blog before. But if you really need that sweetness give raw honey or Natvia a go. Natvia is an all natural sweetener made from Stevia – so versatile – without the harmful effects of artificial sweeteners.

So as you can see – you don’t have to suffer to be healthy, most of these swaps are far superior in taste than their counterparts!

What other easy food swaps have you made recently? We would love to hear them.

Lisa x

Welcome to our first 30 day challenge for 2015.......and it's all about those legs.

If this is your first 30 day challenge.........WELCOME.

The exercises in this challenge are all body weight so you shouldn't find them too hard. Days 10, 20 and 30 are a little more difficult but if you take one day at a time you should do fine. If you want to step it up a notch......add some weight.

Don't forget, take a photo of yourself today and another on day 30. You don't need to share this photo with anyone and it will provide you with the evidence you need to see the change.

Day 1 starts today or tomorrow so get moving. Don't forget to provide some feedback.

Have you ever wondered what your body composition might be?

Have you wanted to take a DEXA scan but you are turned off by the cost?

On Saturday 7th March 2015, Clearview Coaching is bringing "InBody" (Body Composition Analysers) to the Fitness Studio in Murrumbateman to provide body composition testing.

Who is "InBody Australia"?

InBody Australia are the Australian and New Zealand distributers of the world's leading, medically graded, TGA approved (207297) Body composition analysers. The InBody range of Body Composition Analysers are like no other form of analysis of body composition currently available in Australia, now affording the Medical and Allied Health businesses a high-end distinction in the Health & Wellness Industry.

Features of the InBody Body Composition Analysers:

The only device that does not use empirical data (averages). Instead, they use a very accurate, direct, segmental, multi-frequency, bio-electrical impedance technology. This is achieved via a patented tetrapolar 8 point tactile electrode system.High accuracy correlating with DXA: 98% accuracy without any radiation which is often a drawback with repeated use via this method. The only BIA machine to carry this accuracy and validation across a broad spectrum ranging from children, adults, the elderly, the obese and athletic populations. Non-intrusive, reliable, repeatable and user friendly.Provides detailed reports showing such features as:-

Body Fat Percentage including Visceral Fat areaSkeletal Muscle MassSegmental Fat Mass and Segmental Fat PercentageTotal Body WaterSeparate indication of Intracellular & Extracellular water in certain modelsBone DensityBalance of individual limbs to ascertain muscle imbalances & rehabilitation measureNutritional analysisObesity DegreeBasal Metabolic RateWaist to Hip Ratio

$40 per person

Did you know that many ‘healthy foods’ are no better than their alternatives? Some have little nutritional value, some actually contain harmful chemicals, and some even pose as “healthy” when they’re downright bad for you.

It’s easy to become overwhelmed with trying to make healthy food choices sometimes. That’s when the health food isle with lovely looking pre-packaged foods are so enticing, what a time saver! But don’t’ be fooled, all may not be as it seems. Go beyond the labels and scrutinize the ingredients and be sure you know what you are feeding yourself and your family.

Today we are putting a spotlight on the top five of the worst "health foods"; stay clear and stay healthy.

1. Skim/Low fat Milk

While skim and low-fat milks have fewer calories, whole milk has more saturated and monounsaturated fats to keep you feeling full, support metabolism, and improve your body composition. Without the fat, skim and low-fat milks also have less fat-soluble vitamins like A, D, E, and K than whole milk.

Even worse, producers add powdered milk into skim milk to improve its consistency because skim milk doesn’t resemble real milk when it’s harvested; that process introduces oxidized cholesterol, which damages your arteries worse than regular cholesterol. So avoid the low-fat options and choose whole milk instead, and if you are worried about the calories just have a smaller amount.

2. Salad Dressings

Vegetables are incredibly healthy. The problem is that sometimes they don’t taste very good on their own which is why salad dressings are so popular.

But many salad dressings are actually loaded with unhealthy ingredients like sugar, vegetable oils and Trans fats, along with a bunch of artificial chemicals, which totally negate any health benefit you get from the salad you are putting it on.

Make sure to check the ingredients list before you use a salad dressing or make your own. You would be surprised how much of a difference a splash of good quality olive oil or a squirt of lemon juice makes. Or try out one of these delicious Clean Eating Salad Dressing Recipes.

3. Margarine

Butter was demonized back in the day due to its high saturated fat content and various ‘health experts’ started promoting margarine as a ‘healthy’ alternative.

Margarine is not food; it is an assembly of chemicals and refined oils that have been made to look and taste like food. While it used to be high in Trans fats, these days it has less Trans fats than before but is still loaded with refined vegetable oils.

Not surprisingly, the Framingham Heart Study showed that people who replace butter with margarine are actually more likely to die from heart disease.

If you want to improve your health, eat real butter and avoid processed margarine. Besides butter tastes so much better and will keep you feeling satisfied for longer.4.Fat free anything

This also spawns from the “fat will make you fat” myth. Fat doesn’t make you fat, a bad diet and a lack of exercise does.

Fats support everything from brain and metabolic function to quicker fat loss. If you avoid fats, you’ll struggle to get the right ratio of macronutrients (carbs vs. proteins vs. fats) because more calories will have to come from carbs; that will skew your macronutrient ratio and cause more fat gain.

Also, to make foods fat-free, companies often add Trans fats and artificial sweeteners, which can cause even more health problems.

5. Breakfast Cereals

The way some breakfast cereals are marketed is a disgrace. Many of them, including those that are marketed towards children, have all sorts of health claims plastered on the box. This includes misleading things like “whole grain” or “low fat.”

But when you actually look at the ingredients list, you see that it’s almost nothing but refined grains, sugar and artificial chemicals. If you or your family really love having cereal for breakfast, why not try making one of your own? It will probably be cheaper and most certainly be healthier and you will know EXACTLY what is in it. This Coco-Nutty Granola from Sarah Wilson is my absolute favorite, and the kids love it too!

The truth is, if the packaging of a food says that it is healthy, then it probably isn’t.

The truly healthy foods are those that don’t need any health claims and don’t have packaging because they are whole, single ingredient foods.

Real food doesn’t even need an ingredients list, because real food IS the ingredient.

Lisa x

For many of us the end of January is dominated by preparations for the start of the school year. Some of us (myself included!) are sending little ones off to ‘big school’ for the first time but whether you are new to packing lunchboxes or not, trying to work out what to put in them can be tricky. You want to try to make sure that they get enough fuel for their busy days so you want it to be healthy, fresh and tasty (and make sure you are aware of any banned foods at your school due to allergies).

If you can make a big batch of something ahead of time and freeze it, awesome. If it’s something you can whip up quickly the night before, good to. Just remember that there is always a chance you will go to all that effort and the little devils cherubs won’t eat it anyway!

And for those of you who don’t have school aged kids, you can use the same recipes for work lunches or to have on hand next time you need inspiration for a new clean and healthy snack or lunch option.

Here are a few of our favourite healthy lunchbox fillers:

Popcorn is wholegrain and surprisingly healthy! Just don’t buy the microwave packets – buy an organic popcorn and pop it in some coconut oil and do it on the stove old school style! You could add some salt or flavoured herb salts for something different. Kids will love it.Veggie sticks and dip – Cut up a whole lot of veg including carrot, celery and cauliflower on a Sunday night and store them in a container full of water in the fridge. They will stay crispy all week! Pair them with some hummus, French onion dip or guacamole, yum.Boiled Eggs – My girls love them especially Miss Five who gets to crack and peel her own. Healthy, tasty, super nutritious and if you are lucky enough to have your own chooks, free!

This little list is just the tip of the iceberg. There is a sea of great recipes and help out there for health conscious parents wanting to keep our kids eating clean most of the time too. Do you have any tried and tested ones you would like to share with us? We would love to hear which ones the kids (and parents) loved, and which they didn’t!

Lisa x

I love food. I really do, I love everything about it. Growing, buying, preparing, cooking, researching ingredients and recipes and most of all eating! Something that I have learnt so far in my health and fitness journey is that as a foodie, I need to find ways to incorporate that food love into my life in a healthier way, because I will never be one of those people who can eat bland food and view it as only ‘fuel for my body’. Where is the fun in that!?

So with Australia Day long weekend approaching and the subsequent parties, bbqs, coast and camping trips many of us are likely to be attending – I thought I would gather together some healthier versions of your favourite Australian themed foods and maybe a few new ones to inspire you too.

Do you have healthier versions of any well-known recipes? I would love for you to share them with me. Post your recipes in the comments section below.

In the meantime I hope you enjoy trying some of these this weekend, and wishing you all an enjoyable Australia Day long weekend.

Lisa x

Happy New Year to all our readers and welcome to our first blog post for 2015! The start of a new year is a great time to set out some goals and intentions for your health and fitness, and from a foodie perspective I’ve been thinking about going back to the basics – because they are often the ones we overlook but can make big differences.

So today I am talking about one of my big ones for this year - staying hydrated. This is one where I have previously been a bit hypocritical. Whenever someone complains of not feeling well, having a headache, not sleeping well etc etc – my first question is ‘Have you had enough water?’ However I have not been walking the walk, I am terrible at getting busy and forgetting to drink enough water. So this year, one of my new habits will be drinking more water, and whenever I need a reminder of why I will refer to this post!

Did you know that a recent Newspoll survey conducted by BRITA Water Filter Systems found that Australians are chronically dehydrated with 4.5 million adults (30% of the population) only drinking three glasses or less of water each day, well under the recommended minimum daily intake of eight to ten glasses? Gosh, that is alot of very thirsty Aussies!

We are sure you know that dehydration negatively affects your skin, sleep, ability to concentrate and general well being. However have you thought about how it affects your weight loss and your performance in the gym? It may have a bigger impact than you realise.

Dehydration is very detrimental to your health and fitness goals. When you are dehydrated, your body releases higher amounts of the stress hormone cortisol, which slows your metabolism and tells the body to store fat while eating away at muscle.

And a recent study showed that dehydrated people did fewer reps and felt tired faster when they were exercising, which can mean hundreds of fewer calories burned. Then we look at just some of the positives of staying hydrated.

Reasons to drink more water

Drinking Water Fills You Up: Did you know that often when you feel hungry, you're really just thirsty? Our mind tends to confuse hunger and thirst. When you find yourself hungry at odd times of the day, reach for a cup of water before grabbing food. If you really are hungry, you can still eat a snack afterwards. But let's say your feelings of hunger do go away after drinking that cup of water. You've just saved yourself calories by not eating the snack your body didn't really need!

Drinking Water Revs Up Your Metabolism: Dehydration is your body's enemy. It slows bodily functions and metabolism. When you haven’t had enough water to drink, your metabolism will slow to conserve energy as your organs can't and won't function as efficiently. Scientifically speaking, drinking water has been proven to contribute to your body's ability to burn calories. You body needs an adequate amount of water to properly function, especially during exercise, and dehydration prohibits the fat-burning process.

Drinking Water Keeps You Healthy: Water flushes toxins from your body's system, including those produced during exercise. It aids in keeping your joints lubricated--very important for both daily functions and in preventing your body from injury during exercise.

How much?

A good guide if you want to perform at your best is to drink 1 litre of water for every 25 kg of body weight per day. If you exercise a lot, its hot, you're pregnant or you drink lots of diuretics then drink even more.

The old rule of eight glasses (two litres) doesn’t take into account diet, activity level and environment, meaning many of us going by this rule are dehydrated. Coffee and tea are diuretics, which mean they cause us to lose fluid without absorbing the nutrients we need from it.

In our hot climate, water consumption should be higher. And for those who think they’re safe from fluid loss in their office, think again: air-conditioned areas promote dehydration as much as a hot summer’s day due to the dryness of the air pumped out. This causes the skin to lose moisture that needs to be replaced, lowering fluid levels.

So we should probably be aiming for at least three litres of water a day. Sounds like a lot if you usually only manage one litre or less doesn’t it!? (It certainly does to me!)

How to drink three litres a day

Timing is everything, so here are a few pointers on when to drink:

Drink a glass of water (200ml) after you wake up in the morning. This kick-starts your metabolism, prepares your stomach for nutrient uptake and gives you overall stimulation.Drink a glass every hour. This ensures you’re not waiting until you’re thirsty to drink more, because thirstiness is your body’s way of signaling that you are already dehydrated.Drink an additional glass (200-500ml) in the half hour before exercise to promote energy and efficient hormone release.Drink 200ml for every 20 minutes of exercise you do to replenish fluid loss.Drink 200ml before bed to create a prime environment for the repair work that takes place while you sleep.

If you do decide to make some changes to your fluid intake remember that you don't need to do it all at once. In fact it is actually better for you to make these changes gradually. So gradually increase your intake of water and reduce your intake of tea (caffeinated), coffee, alcohol and soft drinks and see the changes in your health and your performance.

So who is going to join me in trying to work up to three litres of water a day? I will have to make sure I’m not far from a loo for the next week or so, I think I will be peeing ALOT! Haha.

Lisa x

If you, like me, have school aged children then your ‘holidays’ have already begun and if you don’t then your holidays (or days off work) aren’t far away either. Hooray! I love Christmas time, and I love the break from work where I get extra time with the kids, lots of family and social occasions and hopefully time to relax.

However there is something that has been worrying me – with the change to normal routine, less time at the gym and more parties, how will I keep up my exercise and limit the weight gain?

I am sure I am not alone in these concerns, so (as I often do) I’ve collated a list! Print it and stick on the fridge.😃

Here are my top tips for staying fit and healthy during the Christmas and School Holidays:

Merry Christmas to you all,

Lisa x

‘Tis the season to be jolly, and social and go to lots of lunches and parties and be surrounded by delicious Christmas treats – Phew!!

If you are anything like me, Christmas time has always been about the parties and the FOOD! And it is fairly common for most people to overeat at Christmas and then on Jan 1 get on the weight loss bandwagon to try and shed the weight they have gained over the festive period.

But what about when you are already on the weight loss campaign and have already done a fantastic job over the previous weeks and months? Then over indulging at Christmas could set you back another 2-3 kilos – or worse? Not such a great Christmas present.😥

So following on from last week’s post - Alcohol and the Silly Season, today I have pulled together an awesome list of 8 tips and tricks to help you survive all of the parties over the next few weeks without ruining all of your hard work.

Merry Christmas everyone!

Lisa x

It is December and the festive season is well and truly upon us. There are Christmas parties almost every weekend, more family gatherings and lots of opportunities to have a few social drinks. But after all of your hard work this year (and especially during November for those who did the Clearview 30 Day Challenge) you don’t want to ruin it all in just a few short weeks.

So here is your guide to surviving (and enjoying!) the Silly Season without letting alcohol be your weight loss enemy.

Alcohol and weight loss

Alcohol and weight loss are enemies, but an occasional drink can have a place in a healthy lifestyle. In fact, many experts note the potential health benefits of consuming a single drink per day, including a reduced risk for high blood pressure. If, however, you are exceeding one drink daily, you might be sabotaging your weight loss plans.Alcohol is metabolized differently than other foods and beverages. Under normal conditions, your body gets its energy from the calories in carbohydrates, fats and proteins, which are slowly digested and absorbed within the gastrointestinal system. However, this digestive process changes when alcohol is present. When you drink alcohol, it gets immediate attention (because it is viewed by the body as a toxin) and needs no digestion. On an empty stomach, the alcohol molecules diffuse through the stomach wall quickly and can reach the brain and liver in minutes. This process is slower when you have food in your stomach, but as soon as that food enters the small intestine, the alcohol grabs first priority and is absorbed quickly into the bloodstream. When the body is focused on processing alcohol, it is not able to properly break down foods containing carbohydrates and fat. Therefore, these calories are converted into body fat and are carried away for permanent storage on your body.Alcohol is a diuretic, meaning that it causes water loss and dehydration. Along with this water loss you lose important minerals, such as magnesium, potassium, calcium and zinc. These minerals are vital to the maintenance of fluid balance, chemical reactions, and muscle contraction and relaxation.Alcohol is classified as a macronutrient and it contains 7 calories per gram meaning that is contains nearly TWICE as many calories as protein and carbohydrates and offers NO nutritional value. It only adds empty calories to your diet. Why not spend your calorie budget on something healthier?Alcohol affects your sleep. Drinking may help induce sleep, but the sleep you get isn't very deep. As a result, you get less rest, which can trigger you to eat more calories the next day.Alcohol lowers your inhibitions, which is detrimental to your diet plans. Alcohol actually stimulates your appetite. While you might be full from a comparable amount of calories from food, several drinks might not fill you up. On top of that, research shows that if you drink before or during a meal, both your inhibitions and willpower are reduced. In this state, you are more likely to overeat—especially greasy or fried foods—which can add to your waistline. To avoid this, wait to order that drink until you're done with your meal.Skipping a meal to save your calories for drinks later is a bad idea. Many drinkers know they'll be having some alcohol later, whether going to a bar, party, or just kicking back at home. Knowing that drinking entails extra calories, it may be tempting to "bank" some calories by skipping a meal or two. This is a bad move. If you come to the bar hungry, you are even more likely to munch on the snacks, and drinking on an empty stomach enhances the negative effects of alcohol. If you're planning on drinking later, eat a healthy meal first. You'll feel fuller, which will stop you from overdrinking. If you are worried about a looming night out with friends, include an extra 30 minutes of exercise to balance your calories—instead of skipping a meal.

So when you do go out to your Christmas Party, here are some tips for navigating the bar:

1. Preferably drink clear spirits and soda. Clear spirits are lower in calories and burnt more easily by the body, leaving little residue in your system. Never mix your spirits with sugary drinks. In order of preference drink:

· vodka and soda with fresh lime;

· gin and diet tonic;

· other spirits, such as scotch and soda;

· red wine, white wine, and champagne.

· And no, if you're on a diet, never drink beer. Beer will bulk you up.

2. Keep up your vitamin B levels. Eat brown rice and miso soup before you go out to a party. Vitamin B helps the body to metabolize alcohol. Eat your vitamin B foods before and then incorporate it into your hangover recovery foods the next day.

3. Have a glass of water in-between each alcoholic drink. It will help your hydration levels, it will fill you up so you drink less of the other drinks and you will feel much better for it the next day.

4. Will anyone know if you are at a party and drinking mineral water? Who says that you can’t have fun if you’re sober? Prove to yourself that you are one of those outgoing people, without having to rely on booze to get you there.

5. If you are heading to a party and really want to celebrate, then exercise your butt off that day. Relax, and reward yourself. This might not be the case for the other 3 events that week, but live a little, life is short.

6. Don’t forget to dance! Cause it is fun, and you will burn calories without even noticing.

Happy Silly Season everyone!

Lisa x

This week on the blog I have decided to stop procrastinating and write on a topic I have been avoiding. Sugar. More specifically fake sugars.

Why have I been avoiding writing on this? Because apart from the fact that it is such a huge topic with lots of different opinions and studies and media coverage, it is something that I don’t feel I fully understand enough to write about yet. However I have decided that part of blogging is sharing a journey or an idea, and on this blog in particular I attempt to condense information in such a way that we can all better understand it together. Sometimes presenting a point of view, but always hoping that you, the readers, will make up your own mind about what works best in your life and hoping that you will share in the journey with me.

So without further ado, the low down on artificial sweeteners.

Artificial Sweeteners – Why they are not your health and weight loss friends

We are in the home stretch of the Clearview Coaching ’30 Day Challenge’ and I have left the best till last:

Tip Number 9. Do not consume artificial sweeteners. The two biggest fake sugar offenders are sucralose and aspartame.

Those of you who, like me, try to do the clean eating thing as much as possible probably already consume very little of the so called ‘fake sugars’ anyway. But we all have our moments, and when you do it’s good to know what ingredients to look out for so you can make the best decision on which food or drink to choose. Reading the labels will be your best bet so that you can avoid artificial sweeteners. This is why.

Artificial Sweeteners

Artificial sweetener is a bit of a touchy subject – food authorities all around the world generally accept it as being safe and it is often recommended as an alternative to sugar for diabetics. But there is a dark side to these ‘sugar alternatives’ and some are worse than others.

Aspartame: Probably the most well-known artificial sweetener is aspartame (code 951, brand name NutraSweet and Equal). Aspartame is 200 times sweeter than normal sugar.

Sucralose: Another artificial sweetener, called sucralose (code 955, brand name Splenda), is found in thousands of food products. It’s calorie free and it is a whopping 600 times sweeter than sugar.

There are many other artificial sweeteners that often go under different names depending on the brand or the labelling of a product. The main ones to look for and where you might find them in Australian Products are:

Side effects of artificial sweeteners

So why are we recommending you avoid these ‘fake sugars’?

There has been a lot of new studies and news coverage recently on the negative health effects, including that They make you fat,can increase the risk of type 2 diabetes and increase the risks of heart disease and Strokes.

Depending on just how much you consume (and remember fake sugars can be hiding in products if you don’t check the labels) some of the side effects of an over consumption of chemical-sweeteners includes:

· Poorly tummy or diarrhoea

· Hunger and cravings for sugar

· Mood swings

· Increased insulin production, which in turn can increase fat absorption, particularly around the stomach

· Broken sleep.

In an Israeli study, researchers tested what happened when they gave plain water, sugared water and artificially sweetened water to different groups of mice. At the end of a week, the sweetener-fed mice found it much more difficult to digest glucose compared to those who had drunk water or sugar. While the mice did not actually gain any weight, difficulty processing glucose is a risk factor for obesity and is characteristic of diabetes.

Another concern is that people who use artificial sweeteners may replace the lost calories through other sources, possibly offsetting weight loss or health benefits. This can happen because we like to fool ourselves: “I’m drinking diet softdrink, so it’s okay to have cake.”

It’s also possible that these products change the way we taste food. Non-nutritive sweeteners are far more potent than table sugar and high-fructose corn syrup. A miniscule amount produces a sweet taste comparable to that of sugar, without comparable calories. Overstimulation of sugar receptors from frequent use of these hyper-intense sweeteners may limit tolerance for more complex tastes. That means people who routinely use artificial sweeteners may start to find less intensely sweet foods, such as fruit, less appealing and unsweet foods, such as vegetables, downright unpalatable.

In other words, use of artificial sweeteners can make you shun healthy, filling, and highly nutritious foods while consuming more artificially flavoured foods with less nutritional value.

How do I avoid artificial sweeteners?

Artificial sweeteners are found in numerous products, including pharmaceutical products, many foods (check labels), supplements, toothpaste, chewing gum, ice-cream, diet drinks, diet foods and yoghurt.

It is important to read the label on the packet before you consume what’s in the packet. If you read in the ingredients list aspartame or sucralose give it a miss and move on to a healthy, fresh, natural choice instead. Your long term health depends on it!

Alternative choices to artificial sweeteners are honey, stevia (a natural plant-based sweetener) or even better, go without sweetening your food and wean your body off the sweet stuff and get rid of the sugar addiction!

Lisa x

This week I am continuing on explaining some of the food guidelines that those of us doing the Clearview ‘30 Day Challenge’ have been given. Today I have delved in to this one:

Tip Number 8. Do not eat any food that contains the word "enriched" on the label. Enriched products have been too processed and will not provide you with any true nutrients.

To be honest, I had no idea what this meant, so I’ve really had to do my research well so I can attempt to explain it. Yes we are all learning together! J Enjoy.

At first I thought this was an American thing. I couldn’t think of any foods that I buy or eat that have reference to them havening been ‘enriched’ on the label. However some quick googling proved otherwise. Without naming names, I found a popular brand of rice milk that is ‘protein enriched’, a healthy organic kids snack (that I buy often!) that are ‘iron enriched’ and a very well known Australian brand of bread that proudly claims it is ‘vitamin and mineral enriched’ on the front of the packaging. But what does it mean?

‘Enriched’ Foods

‘Enriched’ is a term that appears on many food labels. By definition it represents a food-processing practice. The term ‘enriched’ indicates that nutrients lost during the processing of the food product were added back in after the fact. So for example, a common ingredient found on bread labels is ‘enriched’ flour.

Whole grains

A whole grain of wheat (known as a wheat berry) is made up of three layers — the bran, the germ, and the endosperm. To make white flour, the bran — which contains fibre, protein, and trace minerals — is removed as well as the germ, which contains B vitamins and trace minerals. The germ also contains a percentage of the grain's fat, so another reason it's removed is to increase the flour's shelf life, which means less wasted food for companies. What's left is the endosperm, which is ground into flour. It has a slightly yellowish colour, so the flour is then bleached using chemicals such as chlorine or benzoyl peroxide to oxidize the flour, giving it that pure white hue. And since many of the nutrients are destroyed in this big process, it's then enriched with B vitamins, iron, and sometimes calcium.

The nutritional implications of the above practice vary. For example, although some of the nutrients lost in the processing of grains are added back in, some aren’t. The enriched end product is generally lower in fibre and higher in sugar than the original unprocessed grain. As a result, whole grains, grains that include all three layers of the grain seed, are considered superior and more desirable. Which is why in the case of grain products, the term ‘enriched’ should be seen as a red flag. And this is generally the case across most of the food groups.

You know that if you are practicing ‘clean eating’ that whole, fresh, unprocessed food is best. However we can’t always avoid food that comes in packets. So it pays to read labels properly, because the wording can be tricky. Don't be fooled by foods that sound healthy such as "whole grain crackers" - some of these can be enriched flour in disguise.

And when you're in your own kitchen, for maximum fibre and protein, whenever possible, choose whole wheat flour over all-purpose flour to make your recipes healthier.

See there you go, we learn something new every day.

Lisa x

Many of us who train at Clearview Coaching and Fitness Studio are participating in a ’30 Day Challenge’ during November. We have signed a pledge to make our health a priority and to do some hard work including giving up alcohol and sugary treats and doing daily exercises for the ‘Butt Challenge’ (ouch!), all in the name of seeing and feeling some great results.

This month I am going to use this blog to expand on and explain the reason behind some of the food guidelines and tips that Bron has given us, starting with this one:

TIP NO 5 - PRACTICE AT LEAST 10 MINUTES OF MEDITATION/DEEP BREATHING EACH DAY. The practice will reduce stress and lower cortisol levels allowing your body to release fats easier.

So read on to find out why stress could be making you fat.

Meditation for weight loss

Can practicing daily meditation actually help get rid of pesky belly fat? Studies have shown that the lowered stress and cortisol levels experienced by those practicing daily relaxation techniques may indeed contribute to less unwanted pounds around the middle. How? Partly because of one of our hormones, Cortisol.

Cortisol - The stress hormone

Cortisol is a stress hormone that increases the blood sugar levels so that you can have energy for action. It does this by converting amino acids into glycogen within the liver.

At the same time, this hormone mobilizes free fatty acids from fat tissue, breaking down protein, and increasing arterial blood pressure.

The increased blood sugar and the mobilization of fatty acids is in preparation for the fight or flight response to something stressful – like if you were a caveman and there was a predator or natural disaster.

A number of stress symptoms follow which may include:

· increased muscle tension

· heightened focus and attention

· rapid and shallow breathing

The body's stress response was designed to protect you. Small increases in cortisol levels can actually have positive effects on the mind and body including increased energy and focus, stronger immune system and less pain sensitivity.

Small increases in cortisol levels are helpful – especially if you are a caveman! But when it's constantly on alert, your health can pay the price.

When your stress and cortisol levels are high, the body actually resists weight loss. Your body thinks times are hard and you might starve, so it hoards the fat you eat or have present on your body. Cortisol tends to take fat from healthier areas, like your butt and hips, and move it to your abdomen which has more cortisol receptors. Hello ab flab!

In the process, it turns once–healthy peripheral fat into unhealthy visceral fat (the fat in your abdomen that surrounds your organs) that increases inflammation and insulin resistance in the body. This belly fat then leads to more cortisol because it has higher concentrations of an enzyme that converts inactive cortisone to active cortisol. The more belly fat you have, the more active cortisol will be converted by these enzymes — yet another vicious cycle created by visceral fat.

So we can agree, chronic stress leading to increased Cortisol levels, leading to increased abdominal fat (amongst other health issues) = not good. But how do we lower our coritsol levels?

Manage Your Stress

A large part of getting rid of cortisol fat is managing your stress levels. There are lots of different ways you can work to lower your stress levels, try a few from the list below and see which you like best:

- Start taking a yoga class

- Learn to meditate – guides here or here

- Keep a stress journal to identify and deal with regular stressors in your life

- Don’t stretch yourself and your time too thin

- Learn how to say no when friends or family members ask you to do something you just don’t have the time or energy to do

- Get enough sleep

- Avoid people who make you feel stressed or anxious

- Find time for fun and do things that you really enjoy.

And research shows that if you can reframe the causes of stress as an opportunity to learn, challenge, or stretch yourself, then you are more likely to activate the challenge response that reduces cortisol levels.

This means that cognitive techniques that practice positive thinking skills or develop a positive mental attitude are beneficial for stress relief.

So give yourself a break, then a big hug and try some relaxation – your body will thank you!

Lisa x

If the recent shift in weather has sent you into fat burning mode, you are not alone, in fact spring is notoriously known as the season women kick into gear to rock that bikini bod.

So with that in mind, today we are talking about one of the factors that can really make or break your weightloss goals – Protein. Read on to find out everything you need to know about the role of protein in your diet.

A lack of protein can be problematic for anyone, but it's especially troubling for women in the gym. And if you want to lose fat, build muscle, or really just improve the way your body looks or performs in virtually any capacity, protein (and how much of it you eat per day) becomes even more important.

Protein is essential to build and repair muscle in our bodies, not only muscle but our hair, nails, bone and organs are all in fact repaired by protein. Approximately every 6 months every cell in our bodies renew. To be able to do this we need to consume protein.

The importance of Protein

The reasons for adding more protein to your diet plan are numerous.

Protein Rich Foods

Protein comes from a variety of sources, including meat, milk, fish, soy, and eggs, as well beans, legumes, and nut butters. Whey, a high quality protein source naturally found in milk, is a complete protein and contains all of the amino acids your body needs. In general, proteins derived from animal sources (i.e. milk, eggs & meat) are complete, but your body’s ability to use the protein varies.

Protein Powder

Some people find it very difficult to eat solid food every 2-3 hours to ingest the regular small servings of protein required, this is where protein supplements come into their own. There is an enormous amount of high quality protein supplements on the market today. There are several excellent products available which are especially formulated for women. A well designed protein powder for women will be iron enriched and help create lean muscle tissue without the bulk. Usually, these products also include primary amino acids that the body needs which will help keep the metabolism revved throughout the day.

When choosing a protein powder for women, check out the total calorie count on the pack. Women don’t require as many calories as men so around 90-130 calories per drink is fine. Also, assess the carbohydrate content of the powder you’re looking at. Ideally, it should be around 5 grams or less which will ensure that it’s almost 100% protein. The third thing to look for when choosing a protein powder for women is additional ingredients like vitamin supplements, sweeteners and flavour enhancers – the less artificial additives the better!

Finally, work out whether you want whey, egg or soy as the basis for your protein powder. Whey tends to be the most popular and will also have the added benefit of giving a dose of calcium as well. For vegans go for the soy option.

Where to buy a good Protein Powder for women? And how to choose one? Search online and you will see that there are a huge amount of different protein powders to chose from, so much so that it can be a bit overwhelming. My advice would be to find out what your friends or trainer uses. Where do they buy theirs? Or go to a supplement shop and ask for a few suggestions. But keep in mind the points above about choosing a protein suited to you.

So it’s all there. Ladies you will not get fat or bulky from good protein - you will get results. Make sure you are getting enough in your daily diet to help you see the results from all of your hard work.

Lisa x

This week’s blog post topic was requested by Bron Hadley herself. And why didn’t I think of it before?

It’s so easy to get caught up in the fancy new ‘superfood’ crazes that sometimes we overlook just how good the simple ‘old school’ foods, like the humble banana. Here are some very convincing reasons to go out and stock up on ‘na-nas’ and some super delicious recipes to try.

Brilliant Banana’s

Finding time to pack healthy snacks and make nutritious meals when you’re aiming to shed weight doesn’t have to be difficult. Bananas are naturally sweet, helping you curb any sugary cravings you may have. Bananas offer the body carbohydrates -- its main source of energy -- and provide a good source of vitamin C, vitamin B6, potassium and fibre. Bananas offer an amazing fat-free package of natural energy, minerals, vitamins, and fibre.

They’re easy to grab and eat on the go, aid with a speedy metabolism and help fill you up until your next meal. Eat them plain, add them to your oats or blend them into your smoothie to reap all of banana's weight-loss benefits.

Health Benefits

Selection and Storage

Most bananas ripen after picking, and as they do, the starch in them turns to sugar. So the riper they are, the sweeter they are. Look for plump, firm bananas with no bruises or split skins. Brown spots are a sign of ripening. If your banana skins are tinged with green, allow them to ripen at room temperature (don't refrigerate unripe bananas; they'll never ripen); refrigerate them once they are ripe to stop the process. They'll turn an unsightly, but harmless, black colour.

Banana Recipes

For the kids, try frozen banana pops: Peel and cut a banana in half; insert a craft stick into each half. Dip the bananas into orange juice, roll them in wheat germ, and freeze them until they are firm.If your bananas get overripe (which I let mine do on purpose) peel and chop them in to a plastic bag or container. Pop them in the freezer and use them for your morning smoothies!

What is your favourite way to use bananas? Share your recipes with us in the comments below.

Lisa x

If, like me, you are a strawberry addict you will be so happy to read today’s blog. These sweet little suckers are not only delicious, they are soooo good for you! Read on my friends….

Strawberries are the most popular berry in Australia, and while they are in season you can’t go past these delicious fresh fruit. They are called ‘the queen of fruits” in Asian countries because they are packed with health benefits. Compared to fruits like apples, oranges or bananas, strawberries have the highest amount of nutrients. These juicy heart-shaped delights have much more to offer beyond sweetness and flavour, here are just a few of their many health benefits.

1. Helps burn stored fat: The red colouring contains anthocyanins, which stimulate the burning of stored fat. When a group of animals were fed a high-fat diet along with anthocyanins, they gained 24 percent less weight than the animals eating the high-fat diet without added anthocyanins. (The Journal of Agriculture and Food Chemistry)

2. Low calorie treat: One cup of strawberries contains only 43 calories, has fibre that helps lower blood pressure, and curbs overeating.

3. Antioxidants: Strawberries contain chemical compounds called phenols. Anthocyanin, a particular phenol abundantly found in strawberries, lends the rich red color to the fruit. Strawberries also contain vitamin C, folate, and the flavonoids, quercetin and kaempferol.

4. Anti-inflammatory: The phenols in strawberries also fight against many inflammatory disorders, such as osteoarthritis, cancer, asthma and atherosclerosis.

5. B-complex: The fruit is rich in B-complex group of vitamins. It contains very good amounts of vitamin B-6, niacin, riboflavin, pantothenic acid and folic acid.

6. Bone Health: Strawberries have potassium, vitamin K, and magnesium— important for bone health.

7. Anti-aging properties: Strawberries have biotin, which helps build strong hair and nails. Strawberries also contain the antioxidant ellagic acid, which protects the elastic fibers in our skin to help prevent sagging.

8. Vitamin C: One cup of strawberries contains an incredible 136 percent of the RDA of vitamin C, an effective antioxidant. Vitamin C is vital for connective tissue (collagen) formation, which keeps our skin looking young. Vitamin C has an important role in anti-aging.

9. Weight Loss: Strawberries contain a compound called nitrate that has positive effects on blood flow and oxygen around the body. Nitrate stops muscles from becoming too tired after exercise.

10. Boost short term memory: The anthocyanins boost short term memory by 100 percent in eight weeks. (The Journal of Agricultural and Food Chemistry)

Buying, Storing and preparing Strawberries

To buy look for bright coloured, firm strawberries, with no soft patches or blemishes.

Then to store, Strawberries are best eaten as close to purchase as possible, but can be stored in the fridge for 2 to 3 days.

And to prepare, Wash strawberries before slicing away their green stalks, to prevent water from penetrating the fruit. Place into a bowl of water then lift out and drain on paper towels.

Strawberry Recipes

Lisa x

Eggs truly are one of Mother Nature’s greatest inventions. Packed full of vitamins, minerals, protein (including all nine essential amino acids), fats and antioxidants, these little packages are a powerhouse of goodness.

Today we are talking about why they are an essential ingredient in your health and fitness journey.

Highly egg-ucated facts

Eating more eggs is a fantastic way to give yourself a health boost. If you’re not eating eggs regularly, here are some reasons why you should.

Eggs are a very good source of inexpensive, high quality protein that are low in calories. One medium egg contains just 70 to 85 calories—and about 6.5 grams of protein. That means three eggs (210 to 255 calories) provide 19.5 grams of protein: the average woman needs about 50 grams a day, so that’s almost half of your daily intake.They’re a great addition to restricted diets and for those people with increased nutrient requirements such as vegetarians, pregnant women, athletes, children and the elderly.Eating whole eggs is vital: the goodness of eggs is found in the yolk (containing over 90 percent of an egg’s calcium and iron) and the white (containing almost half the egg’s protein).Vitamins A and B2 are also important for growth—so make sure your kids are eating eggs regularly, too.Eggs are packed with iron, zinc and phosphorus—minerals that are vital for your body. Women need plenty of iron due to menstruation, and not getting enough could leave you feeling tired, run down and grumpy. Zinc keeps your immune system in top form and helps your body turn food into energy. Phosphorus is important for healthy bones and teeth.They’ve copped a bit of flack over the years due to their relatively high fat content and high level of dietary cholesterol. But it has been proven time and time again that eggs in fact raise HDL (the good) cholesterol. They also change LDL cholesterol from small, dense LDL (which is bad) to large LDL.They can help you lose weight! A study carried out by the Rochester Center for Obesity Research found that eating eggs for breakfast helps limit your calorie intake all day, by more than 400 calories. This is probably because eggs keep you full for longer—meaning you’re less likely to succumb to a mid-morning snack or stuff yourself at lunchtime.

**Did you know? Eggs are one of the only foods that naturally contain vitamin D

How to store eggs:

Apparently the age old argument of fridge vs bench is still raging. Personally I keep mine in the fridge, because my kitchen gets hot and I often have so many eggs they wouldn’t all fit anywhere else! Either way, pick one the suits you and stick to it. Don’t move your eggs from fridge to bench, as the frequent temperature change can make your eggs go off.

**Top tip... A fresh egg will sink in water, a stale one will float

Which eggs should I choose?

Some of us are lucky enough to have our own happy hens with a constant supply of bum-nuts – there really is nothing that compares to the taste of fresh eggs from your own backyard.

For those that don’t, I suggest the next best option is to make friends with someone who does, or visit the local Farmers Market. Supporting your local producers means your money goes back in to your community and gives you a chance to get to know the farmers – and everyone is happier!

Of course this isn’t always an option for everyone, so luckily most supermarkets stock a wide range of eggs – go for the certified organic free-range ones. They will be more expensive – but the chooks (and the industry) will thank you.

You can find more info about the different egg farming methods from the Hen Welfare Advisory Group.

Egg-citing Recipes:

The possibilities are endless and the health benefits are undeniable. Here are some of my favourites and some I will be trying very soon.

My youngest daughters most requested dinner? Dippy Egg with toast soldiers. This one I haven’t refined just yet – would love some tips! But it’s usually around 2 minutes. Either way quick, healthy dinner for the smalls. Ours have vegie sticks as well as toast soldiers – all great for dipping.Poached eggs with steamed veggies for a quick, light lunch or dinner.Use up leftover veggies and make a frittata to take to work for an easy lunch throughout the week.Crack an egg into an avocado and bake for a yummy snack.

That’s all yolks!

Lisa x

In today’s blog, I am changing it up a little and moving away from my foodie writing in an attempt to answer a question for one of Clearview Coaching’s’ regular clients. Chris wants to know what causes muscle knots, and how to avoid and/or treat them. So I’ve been doing my research today and now I have the lowdown on those annoying muscle knots.

Muscle Knots – explained

The phenomenon of muscle knots is not uncommon. Essentially, muscle knots are sections within the various muscles of the body that have constricted and create pain that is consistent. The medical term for muscle knots is myofascial trigger points, which is quite a mouthful for such a common problem. There is some debate among doctors about what causes muscle knots but it seems to be connected to an abnormal build up of protein after a release of lactic acid.

In effect, the muscle is always in a state where it appears to be actively rather than passively in use. This is unusual, since even with such activities as weight lifting, running, or any type of heavy lifting the muscle goes through a series of off and on cycles. The constant active condition of the muscle leads to muscle spasms, which in turn acts as the root cause of the muscle knot.

While many people tend to believe that a muscle knot is most likely due to a “pulled muscle” or an overuse injury, the most common cause of these muscle knots is a sedentary lifestyle containing short bursts of activity. If you sit hunched over at a computer all day, you train your muscles to behave abnormally, which will make it more difficult to prevent injury when you exercise.

How Can I Make Them Go Away?

Because muscle knots are caused by inflammation in the muscle, taking a drug like ibuprofen will help with the pain and can sometimes help with the inflammation as well.

If you have only a few knots, the very best way to encourage them to go away is to massage them briefly several times a day for several days. Massaging these knots can be painful, and you should be exerting targeted force directly on the knots. However, this sort of massage over a period of days both helps the inflammation to go down and “trains” your muscles to relax.

If you have numerous or very painful muscle knots, the best thing you can do is see a licensed massage therapist.

How Can I Prevent This From Happening Again?

Periodic muscle knots are inevitable, but if you’re getting a lot of them, there are several factors to examine.

Potassium and calcium help to prevent muscle knotsRemaining hydrated can work wondersBecome more mindful of the way you move your body. Avoid hunching over, and when you are at work or school, take frequent breaks to walk around.Stretch both before and after you exercise, andDo not do exercises that are intensely painful. Pain during exercise is an indication that your muscle is too weak to perform the movement, not that you should “push through” the pain!

Massage for knotted muscles

Pro athletes often have pro massage peeps who follow them around, ready to lend a hand (or two) to keep their muscles pliable and prevent a sports injury. Unfortunately, the average gal's bank account doesn't accommodate such upkeep. Which is why we love the concept of DIY self massage. Try these strategies from Ironman competitor Rich Poley, author of Self Massage for Athletes. They're well worth the finger cramps.

The Technique - GlidingApply It: Pre-workoutBest For: Any muscle you can reachDo It: Place your palm over the muscle group you're targeting. Keep your four fingers together but your thumb a few inches away so your thumb and index finger form a V. Glide your hand up and down the muscle, applying just enough pressure to indent your skin. Do between five and 50 strokes, until you feel a warming sensation in the muscle.

The Technique - Squeeze and RollApply It: Between moves if you're strength training, or right after a workout if you're doing cardio.Best For: Neck, shoulders, biceps, triceps, and calvesDo It: Place your palm on the muscle. Squeeze it, but not the bone, for one second, then slowly pull the muscle up and away from the bone as you move your hand in a small clockwise circle. Repeat on your other arm or leg (if applicable). That's one rep. Do five to seven, varying location and pressure.

The Technique -Press and RollApply It: Between moves if you're strength training, or right after a workout if you're doing cardio.Best For: Chest, lower back (if you're flexible enough to reach), glutes, hamstrings, and quadsDo It: Using your knuckles, a fingertip, or your elbow, press the muscle into the bone to compress it. Then move your hand in small clockwise circles for a few seconds. Repeat on your opposite arm or leg (if applicable). That's one rep. Do three to five, varying location and pressure.

The Technique –Foam Roller Trigger Point ReleaseApply It: Whenever you get an opportunity. I know a guy who does this in the evenings in his lounge room while watching TV!Best For: Specific tight points – especially places that are harder to get to.Do It: It is a bit more complicated than I can explain in a paragraph, and needs some equipment. So check out this really good article I found on Foam Rollers.

Lisa x

Exactly half of my family loooooove avocados. I love that they are tasty, nutritious and so versatile in the kitchen. My toddler agrees with the tasty part, and eats at least half an avo a day, just scooping it out with a spoon! Sadly, for them, my husband and Miss 5 don’t share the love of the avo – I still hope to change their minds one day. Here is why.

Did you know that the avocado has been called the world’s most perfect food? It has achieved this distinction because many nutritionists claim it not only contains everything a person needs to survive — but it has also been found to contribute to the prevention and control of Alzheimer’s, cancer, heart disease, diabetes and other health conditions. Its creamy texture and rich taste make it a common ingredient in many dishes. But what makes this delicious fruit so good for you? Let’s find out.

All About Avocados

The avocado is a tree native to Mexico and Central America, classified in the flowering plant family Lauraceae along with cinnamon, camphor and bay laurel. Avocados are commercially valuable and are cultivated in tropical and Mediterranean climates throughout the world. They have a green-skinned, fleshy body that may be pear-shaped, egg-shaped, or spherical. Commercially, they ripen after harvesting.

Nutritional Benefits

Avocados are also considered as one of the healthiest foods in the planet because they contain in excess of 25 essential nutrients, including vitamin A, B, C, E, & K, copper, iron, phosporus, magnesium, and potassium. Avocados also contain fiber, protein, and several beneficial phytochemicals such as beta-sitosterol, glutathione and lutein, which may protect against various disease and illness.

Here are just some of the health benefits:

Healthy fats - fats account for around three quarters of the calorie count of an avocado. Most of it is monounsaturated fat, in the form of oleic acid. Monounsaturated fat is considered to be a "good fat" which reduces levels of bad cholesterol in your blood and lowers your risk of stroke and heart disease.

Protein - an average avocado contains around 4 grams of protein, which is much more than most other fruits.

Sugar - avocado's sugar content is low compared to other fruits. Half an avocado contains approximately 0.2 g of sugar.

Maintains a healthy heart: Avocado contains vitamin B6 and folic acid which helps in regulating homocysteine levels. High level of homocysteine is associated with an increased risk of heart disease. It also contains vitamin E, glutathione, and monounsaturated fat, which helps in maintaining a healthy heart.

Lowers cholesterol levels: They are rich in a compound called beta-sitosterol which has been shown to be effective in lowering blood cholesterol levels.

Good for eyes: Avocado is good for eyes as it is an excellent source of carotenoid lutein, which helps protect against the age-related macular degeneration and cataracts.

Reduces strokes risk: Avocado protects against stroke because of the high level of folate in it. It is shown that individuals who ate a diet rich in folate had a lower risk of stroke than those who did not.

Good for skin: The avocado oil is good for skin and added in many cosmetics because of its ability to nourish the skin. It also makes your skin glow and helps in treating psoriasis, a skin disease that causes skin redness and irritation.

Dietary fiber - a medium avocado contains 11 grams of fiber, which is close to half of the daily recommended minimum intake.

Check out this awesome nutrition label – compare it to the nutrition label on something else you would usually snack on.

NUTRITION INFORMATION Servings per package: 4 serves per avocado Serving size: ~50g or 1/4 avocado

* Percentage daily intakes are based on the average adult diet of 8700kJ. Your daily intakes may be higher or lower depending on your energy needs.

** The RDI used to calculate the %DI is the RDI for adults (200μg), whereas for women, at least one month before pregnancy and three months during pregnancy, the recommended intake for folate is 400μg per day.

How to select, store and peel an avocado

It always feels like you are either waiting for an avocado to ripen, or trying to figure out how it got over ripe so quickly! A quick search of the net tells me there are heaps of ways to tell if your Avocado is ripe. However I’m going to share with you the advice from the Australian Avocado peeps (they are after all the experts!)

Choosing an avocado: The best way to tell if a hass avocado is ready for immediate use is by the colour of the skin. The change from green, to rich purple, to a black shade, means it is ready to eat.

Ripening an avocado: place the fruit in a plain brown paper bag and store at room temperature until ready to eat. This will usually take two to five days. Including an apple or banana in the bag accelerates the process, as these fruits give off ethylene gas - a ripening agent.

Storing Avo’s: Whole, ripe avocados can be stored in the refrigerator uncut for two to three days. Cut avocado should be sprinkled with lemon juice, lime juice or white vinegar and placed in an air-tight container in your refrigerator. They should be eaten within a day or two

How to peel and use your Avocado: Start with a ripe avocado and cut it lengthwise around the seed. Rotate the halves to separate. Remove the seed by sliding the tip of a spoon gently underneath and lifting out. Peel the fruit by placing the cut side down and removing the skin with a knife or your fingers, starting at the small end.

How to eat it!

1) The easiest way is to cut the avocado in half and sprinkle it with salt and pepper.

2) Chop the avocado and add it to a salad, or use it as a topping or side garnish for soup.

3) Mash an avocado and spread it on bread or a cracker along with some tomato.

4) Cut an avocado in half and fill the little hollow (left after you remove the pit) with your favourite healthy topping such as herbed rice or couscous.

5) Make an avocado dressing or the crowd-pleasing guacamole dip to add flavour to raw or steamed vegetables. You can easily find many avocado recipes online.

Here are some more delish Avocado recipes:

I hope you enjoy experimenting with some new ways of eating awesome little fruit. And please share with us your favourite way to get some avo in your day ;)

Lisa x

When I was a teenager and even in to my early twenties, I loved sleep. I could sleep half the day away! I still love sleep, but our relationship isn’t as close as it used to be.

Over recent years I have found myself cramming more and more in to my days, I’m a busy mother and wife and house keeper and many other things. I often find myself lamenting that there aren’t enough hours in the day, that I am ‘time poor’ – and unfortunately the thing that suffers most is my sleep. Does this sound familiar?

Earlier this year I bought myself one of those fitness tracker thingys that goes on my wrist, and one of the cool things it does is measure my sleep then over time I can see the average amount of sleep I am getting over a week, a month etc. It’s really very depressing, I have been averaging about 6 hours of sleep a night! Not surprisingly I often find it hard to concentrate, I get cranky easily and I am not seeing the results I would like with my fitness. Then last week I got the flu, and this week I still have the flu. So now I have no choice but to rest, do nothing and sleep as much as possible – Doctors orders.

Now I’m not saying that the flu is a result of my lack of sleep, but I’m sure it didn’t help. So this week I decided to do some research into sleep and the long term effects of not having enough.

Sleep and your health

Scientists have studied sleep for years, and what has become clear over time is that if we don't get enough both our mood and our cognitive skills suffer; after a single night without sleep, our ability to concentrate is reduced, and our attention span grows shorter. Thanks to the hectic lifestyles we lead today most people today don't get enough sleep, and that's something which can lead to both short and long term consequences. Skipping a night or two of quality sleep won't likely cause you any long-term harm, but if you suffer chronic sleep deprivation, you are setting yourself up for myriad health problems.

Here are the top ten benefits of getting enough sleep.

I am definitely going to be making sleep more of a priority from now on, by aiming to get at least 8 hours a night. I will be interested to see the effects on my fitness, recovery and general wellbeing over a few weeks.

How much sleep do you usually get? Why not try for an extra hour or two then let me know if you see some positive benefits?

Off for a nap now.

Lisa x