Snack Hacks

Snacking is a great way to fit extra nutrients into your diet and stop you from overindulging at mealtimes. People often avoid snacking because they are afraid that they will hinder their weight loss. However, a healthy snack can actually do wonders for your metabolism and mindfulness when eating. Here are a few of my favourite ways to combat ‘between meal’ hunger pangs.


IMG_5473 1. Toasty combo’s

Toast is one of my favourite snacks. It can be savoury or sweet, it is satisfying and it is healthy…..all you need to do is choose the right ingredients! Bread gets a lot of slack in the “diet industry” but with all my own research and experience, nothing has turned me off eating it. In moderation of course. When choosing bread I look for ‘wholewheat’ or ‘buckwheat’ flour and an ingredient list where I can identify all the ingredients. My local deli makes amazing breads rich with seeds, grains and essential minerals.

Toppings When choosing my toppings for my toast I look for a good combination of fats, proteins and tastiness. Here are a few of my favourites;

  • Tahini, iodised salt and grated beetroot
  • Tomato, garlic, basi and balsamic
  • Avocado, iodised salt and chia seeds
  • Natural peanut butter and banana
  • Tahini and dates

2. Simple trail mixes Putting a little bit of this and a little bit of that in a bag to create a ‘dry’ portable snack to keep you munching healthy on the go. Here are some great examples:

  • Almonds and goji berries
  • Sulphate free apricots and cashews
  • Sultanas, dried apple and walnuts

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3. Veggie Fingers and Hummus dip.

An oldie but a goodie. Cut up you veggie/s of choice and dip away. Hummus is full of essential fats, fibre and protein, making it the perfect snack to satisfy greasy afternoon cravings.

Hummus recipe:

•400g Cooked Chickpeas (or canned) •1 Tbspoons Tahini •1/2 Lemon squeezed •1/2 teaspoon Cumin •1 Tbspoon of Olive Oil Blend until well combined!


4. Veggie/fruit dipped in nut/seed butters

Now if you don’t have time to make hummus, this is a great alternative! Just choose your preferred fruit or vege and drizzle or spread your butter! Carbs, protein and essential fats….good snack in my opinion.

Here are a few of my favourite combos;

  • Tahini and carrot
  • Apple and natural peanut butter
  • Strawberries, cacao and natural peanut butter
  • Dates and tahini
  • Celery and cashew butter

IMG_6523 5. Smoothie time!

Absolutely loaded with ‘easily accessible’  antioxidants and essential vitamins and minerals. Enjoying a smoothie in between meals or post workout is a great way to satisfy hunger and rack up those nutrient points.

Green smoothies are my favourite, great for getting leafy green nutrient hit…..without having to eat your greens.

All you need is:

•Banana •Spinach •Coconut water or plain water if you prefer. •Protein (optional~ I use IsoWhey® Pea Protein) •Tbspoon of Avocado (optional~ makes it super creamy ).


6. Popcorn

Once prepped this is a great low calorie snack that you can easily pack up and take to work or school.

I prepare mine with a little bit of coconut oil over a hot saucepan and season with a little iodised salt.

To mix it up a little throw in a handful of chopped dates for a salty caramel flavour!


IMG_2608 7. Blissful Bliss Balls A nice way to fix those naughty afternoon cravings and so simple to make. Play around with variations, I just recommend trying to get ingredients that will give you some protein, good fats and antioxidants. Here are a few simple recipes for you to try and experiment with.

Cookie Dough: Blend 400gm can of organic chickpeas, 1/2 cup of natural peanut butter, 1/2 cup of ground oats, 2 T maple syrup (or sweetener of choice) **Optional- 1/2 cup of Cacao nibs (or a healthy substitute eg. Dark chocolate, dates, sultanas). Roll into bite-sized balls.

Salted Caramel: Blend 1 cup of dates, 1 cup of ground oats or almond meal, 1 scoop of vanilla protein ( I use Isowhey Wholefoods), 1/2 tsp of Iodised salt. Roll into balls and top with coconut (optional).

Chocolate Fix: Combine 2 Tbspoons of cacao, 1 cup of dates and 1/2 cup of almonds in the food processor, roll into balls and dust with cacao. Measurements are a guide, experiment with ratios as needed.

Sip it, Sip it Good!

My Top Tips for Keeping Hydrated All Year Round!

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So we all know that we need to drink at least 8 glasses of water a day to keep our system healthy, happy and hydrated….but how many of us actually do it?

Some of the main reasons people are not meeting their daily water intake is a) failing to pack and prepare a drink bottle and b) they don’t actually enjoy drinking water.

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Set yourself hourly reminders:

Either using the memo feature on your phone or downloading an app such as ‘Waterlogged’ to help spur you on and remind you to keep on sipping.

Set yourself a challenge:

I like to set myself a daily challenge, aiming to drink 4 refills of my bottle while I am at work to help keep my mind on the drink and to keep myself accountable.

Keep it handy:
Always bring water! Wherever I go I am sure to take my trusty water bottle with me. There is nothing worse than being stuck somewhere feeling parched with that oh so frustrating headache beginning to take charge. If you work at a desk always keep a glass or bottle handy while you work. To help you sip throughout the day.

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Style it up:

Ok so you are probably not going to want to carry around that old school sports bottle with the chewed lid or that scrunched up Mount Franklin bottle now are you? I recommend investing in a quality bottle that you can carry everywhere you go. I love this one from Made by Fressko. BPA free, inbuilt infuser for tea, roots and spices, stylish compact design and made from completely organic materials! There is no way I am leaving this bad boy behind!

Add some Flavour!

Here are some great summer flavours                       IMG_8182

that will motivate you to drink:

Infuse these fruity combinations overnight for the best effect.

  • Lemon & Ginger
  • Blueberries and mango
  • Watermelon and lime
  • Cranberries

Or put on the kettle and help beat the winter chill by enjoying a nice warm glass of infused water or tea;

  • Lemon & Ginger
  • Mint leaves
  • Apple Pie- sliced apple, ginger and cinnamon

Diet Myths Busted

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There is so much conflicting information out there telling us what we should eat and shouldn’t eat. Some of it’s legit and other’s are just marketing ploys.

So I thought I would clear up a few Diet Myths that personally tick me off.

Myth- eat low fat foods for weight loss:

Diets low in fat will leave you feeling tired, hungry and craving sugar!

One thing that I cannot stress enough is how important good fats are in your diet! Fats such as Omega 3 and monounsaturated are the best kind and are found in foods such as salmon, eggs, avocado, raw olive oil and coconut oil. These fats are important for nutrient absorption, hormone balance, immunity, thyroid function (the gland in charge of regulating your metabolism) and overall well-being.

In saying there are still some fats you need to be wary of. Animal fats, man made fats, hydrogenated fats (margarine, vegetable oil, cooked olive oil) can all have a negative affect on your body’s health and may impede the function of the healthy fats mentioned above.

Myth- low calorie/ ‘diet’ foods are the best for weight loss:

Just because an item says sugar-free or diet on the package does not always mean that it is healthy. These products are often instead packed with artificial sweetener and chemicals…which are in fact worst for you! Sure, artificial sweeteners have zero calories BUT they are so much sweeter than real sugar which as you can imagine confuses the hell out of your body! When you eat something sweet, your body expects the calories to follow….but when they don’t come your body feels deprived and goes searching for it later (resulting in a late night sugar binge). Now I am not telling you to go eat a big bag of jelly beans and gorge yourself on Tim Tams… I am just suggesting that you don’t choose your foods based on their calorie count…. For example if you had to choose between a glass of freshly squeezed juice or a zero calorie fruit drink …. I am sure you can guess which one I would be choosing. Count nutrients not calories!

Myth- all herbal teas are bad for you-

Though herbal teas and teatoxes alone will not help you lose weight, they aren’t the evil products they are made out to be. Teas made from natural organic ingredients can do wonders for improving your overall health and wellbeing. Not only do they improve digestion, aid bloating and boost your daily antioxidants…. the act of enjoying a delicious cuppa is also great for the soul with it’s relaxation and therapeutic qualities.

Side Notes ~

Do not use teas as a single means for weight loss.

Avoid teas with additives and diuretics.

Myth– salt is evil:

Yes a diet high in salt is bad for your arteries and increases your risk of hypertension, stroke etc..BUT a diet low in salts isn’t great either. Salts contain a lot of essential minerals in which our body needs for efficient functioning. This includes a great little substance called IODINE! Iodine is an important mineral that helps prevent thyroid related issues and intern helps regulate your metabolism.

Now before you start reaching for that ketchup bottle let me clear a few things up.

The processed foods we buy are definitely too high in salt and aren’t usually good sources of the minerals I am talking about. I am just letting you know that it not always necessary to shy away from the salt shaker when preparing home cooked meals. Keep a shaker of Iodised salt or natural sea salt in the cupboard and sprinkle a little to season your home cooked dishes.

Myth- Diets and meal plans will work for everyone. 

We humans are complex creatures. We come in different shapes and sizes and we all lead different lifestyles with different beliefs and very different ideals.

As a result our bodies have adapted in their own unique way and may have completely different dietary needs to that of the person next to you. A good example of this are the food intolerances and allergies that are beginning to develop around the western world.

Other factors that affect our daily dietary requirements include;

  • Activity level
  • Gender
  • Age
  • Body structure
  • Health conditions

For me this is enough to turn me off any meal plan that hasn’t been specially designed for me and my lifestyle.

Different things will work for different people. What I aim to do is eat as healthy as I can without negotiating a little indulgence  every now and again. I eat when I am hungry and stop when I am satisfied (most of the time…..).

The ideal diet for me is healthy, nourishing and not too restrictive.