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Balanced Nutrition

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25.01.2022 Today is feeling hard... I am feeling tired and overwhelmed . 2 assignments to be completed this week. I am putting a lot of pressure on myself to not let my group down in one of the assignments. I need to reset and refocus. Let myself feel through the emotion, cry (the tears are definitely coming ) and get back on top of it, one step at a time. ... Days like this will come and go. But one hard day doesn't make a hard week, unless you allow it. We aren't moving if we don't feel challenged! What challenges have you faced recently and how do you move through it?

23.01.2022 Sooo I have a slight obsession with curry powder I literally will sit and smell it for ages when I use it Anyways, some of the ingredients in curry powder, such as turmeric, has been used for thousands of years to help manage inflammatory diseases. Some of the ingredients contain powerful antioxidants which prevent cells from being oxidised. When cells are oxidised they can potential end up dying, which can cause health issues if left untreated. This is just one of the ma...ny benefits that comes from this mix of spice. I love coating my chicken with curry powder and also of course the beloved curried egg! So next time you are looking to jazz up an ordinary chicken and salad, marinate your chicken in curry powder and then cook it! P.S. I also find it so fascinating that for centuries people relied on herbs and spices in order to heal the sick

23.01.2022 Happy fathers day @colinm48 Thank you for everything you do for me and the boys! We love you

20.01.2022 Choc Honeycomb Energy Balls These balls are nut free and contain @pranaon 's Phyto Fire honeycomb plant based protein powder. Super quick to make and perfect for a boost of energy prior to a training session or even to have after a morning workout

18.01.2022 Currently living my life in the fast lane.. *insert zoom zoom sound here* I live for these moments where I get to just hang out with my boys! Beach days are our thing it helps to calm all our minds. It's not always peaceful and relaxing.. (you've seen what my boys are like, yeah? ) but it is always fun creating these memories!

17.01.2022 Sometimes you've just got to do what you've got to do to get kids to eat right.. My boys are weird about eating things mixed together.. I know it is just a phase they are going through at the moment. I'm totally happy to separate the meals like this if I know they are still going to get the right nutrients and energy their little body's require! They need the right fuel for their mind and body, just like we do!

16.01.2022 Got out for some well needed Vitamin D before the clouds came back! Vitamin D is important in maintaining healthy bones as it helps to absorb calcium, which is required for building strong bones. We can naturally gain vitamin D from the sun and it can also be found in mushrooms. The weekend is forecast for clouds and a little bit of rain but the sun will be shining again next week. YAY!

14.01.2022 Surround yourself with people that support your goals and want to see you winning at life! Extremely grateful for my team @legendsacademyperth. Helping me kick goals in all aspects of my life. Who do you surround yourself with that push you to be the best version of you?

13.01.2022 Choc honeycomb smoothie bowl! Smoothie: 1/2 scoop of @pranaon honeycomb protein powder 1 and 1/2 tbsp of cacao powder ... 1 frozen banana 1 cup of almond milk (or milk of choice) handful of ice Toppings: Bee pollen Cacao nibs Sliced banana Drizzle of honey Calories- 364 Protein- 20.8g Carbs- 51g Fats-10.8g

13.01.2022 Smoothie weather is pretty much upon us! This Saturday from 10am I will be whipping up some smoothie bowls down at @legendsacademyperth so come down and grab a bowl! This is a family fun event with a face painter for the kids (and the big kids ), free classes to try, prizes to give away and more! ... Looking forward to seeing you there!!

11.01.2022 Starting the week right with some meal prepping This chickpea salad is super quick and easy to throw together and I usually add a poached egg to the mix ass well. RECIPE: serves 5... 200g dry chickpea pasta 420g can chickpeas, rinsed 250g raw broccoli 1/2 red onion (80g), sliced 1 carrot (70g), julienned 1 capsicum (100g), diced For the dressing- 2 tbsp lemon juice 1 tbsp rice wine vinegar 10g wholegrain mustard A dash of olive oil 1/4 tsp garlic powder Cook the pasta according to the packaging, let it cool then throw it all together in a bowl and cover with the dressing! Calories: 275 Protein: 14g Carbs: 37g Fats: 6g

11.01.2022 Wow what a weekend!! I got to experience some incredible things which allowed me to get out of my head and into my heart. Sometimes we put so much control of our thoughts and emotions into the hands of others, not realising that we ourself are the ones who are in control. ... I am extremely grateful that I was able to share it with @spookyandsage as well as many other amazing people who are ready to take back their life. I am so thankful that I was introduced to @mjbseminars and I am excited for the journey ahead!

09.01.2022 Tabbouleh and barley salad 1 cup pearl barley 1 tbsp lemon juice 2 cups firmly packed parsley leaves, roughly chopped ... 1/2 cup mint leaves 3 spring onions, thinly sliced 200g cherry tomatoes, quartered 1/3 cup walnuts, chopped 1/2 cup dried cranberries 100g feta, crumbled 1 tbsp EVOO 2 tbsp lemon juice Salt and pepper to taste. Cook barley as per package instructions with 1 tbsp lemon juice. Once tender, drain and run under cold water Set aside to dry for 10 minutes. Add parsley, mint, onion, tomatoes, walnuts and cranberries to the cooled barley. Toss through the lemon juice. Add feta and season with salt and pepper. Gently toss and serve. Happy eating!

09.01.2022 Oats! My favourite breakfast staple!! Super easy to dress up or dress down! Perfect for any time of the year! ... Can be sweet or savoury! Oats are nutritionally well balanced containing a variety of vitamins and minerals that have antioxidant properties which promote healthy cells. A great source of soluble fibre, oats help you feeling full for longer, lower bad cholesterol, reduce blood sugar levels and promote healthy gut bacteria. Oats are naturally gluten free, however they can be contaminated with wheat products, so it is still good to act on caution if you are coeliac. 100g of oats (roughly 1 cups) contains approximately 17g of protein, 66g of carbohydrates, 6.9g fat and 389 calories (nutritionvalue.org).* Super easy and versatile, I definitely recommend having some stashed in the cupboard!! *numbers vary from brand to brand depending on their additives.

08.01.2022 Eating on a budget? $$ This meal for the kiddies cost about $1.00 per serve!! The chicken I coated with garlic powder, onion powder and paprika and the potatoes I cut myself so compared to cheap processed foods, I know what has gone into the meal. ... Another bonus, the kids love it!

08.01.2022 I'm feeling a hint of spring This salad is perfect for the warmer days. It is nice, light and super easy to throw together! Watermelon, feta, rocket, spinach, mint and also @seedsisterco seeds, weed & stuff to boost the omega 3 and protein intake. Who else prefers the warmer, sunny days?

07.01.2022 Wow! I have been blessed with some new followers recently so thought I would do a little intro of myself and let you get to know a little bit about me! Firstly I am a mum to those 2 incredible boys! They make my life a hell of a lot more interesting and hectic. There's lots of farts and fights but also lots of cuddles and kisses! Being a mum of boys is very cool! I am a huge foodie! I believe snacks are life. I would happily eat platters for days!! ... You will more than likely find me near the food table at party or the dance floor. I love a good booty shake Fitness is my thing! I am currently training for my first Muay Thai fight in 2 weeks... whhaaat! I am super excited, scared, nervous but ultimately feeling really good about it! The team @legendsacademyperth are incredible. I couldn't ask for a better group of people to train with and work for. I am studying full time! Working towards my bachelor of health science for nutritional medicine! life is crazy busy at the moment! But I am loving every minute of it! I love the beach and warm weather you won't find me in the water because it's too cold for me the beach is my favourite place to take the kids when they have had a shitty day at school! I love getting up in the mornings to pack the kids lunchboxes! It's weirdly exciting for me but before I start that I will always chill out with a good breakfast (usually overnight oats) and a tea or coffee! I always thought I was a pretty shy person, but I've been told recently, that is far from the truth I guess I just like to have a chat.. If I were to summarise myself in emojis, this would be me: Describe yourself using emojis and put it in the comments!!

07.01.2022 Tortilla Tuesday! Fish fillets crumbed in: Almond meal Garlic powder... Onion powder Smoked paprika Served in gluten free corn tortillas with a corn, onion, capsicum and coriander salsa, rocket, jalepenos on one, spicy mayo on the other!

06.01.2022 This weeks menu Breakfast: chocolate protein overnight oats, topped with berries. Lunch: Tuna and Brown rice salad ... Dinner: Falafals and cous cous Happy Monday!!

05.01.2022 Ahh its Friday!! Almost time to chill out, spend time with your loved ones and do the things that you love most, like eating a platter full of delicious food... well that's what I would love to do anyways! I am switching off from social media this weekend! So stay safe and enjoy! ... P.S. don't do anything I wouldn't do

05.01.2022 Overnight Oats! The possibilities are endless!! I have a base recipe of: ... cup oats cup almond milk (any milk of choice is fine!) 1 tbsp @seedsisterco weed n seed mix (1 small serving = roughly 250 calories) Then the fun starts ! Tropical oats Coconut milk 1 scoop vanilla protein powder 1 tsp passionfruit pulp Top with pineapple, passionfruit pulp and coconut flakes Banoffee pie oats 1 scoop vanilla protein powder 1 tsp cinnamon banana mashed 1 tbsp date caramel Top with banana and sprinle with cinnamon Snickers oats 1 scoop chocolate protein powder 1 tbsp peanut butter 1 tbsp date caramel Top with bananas and sprinkle with nuts Apple and cinnamon oats 1 scoop vanilla protein powder apple diced finely 1 tsp cinnamon Top with sliced apples Fruit salad oats 1 scoop vanilla protein powder Top with any fruit you desire Happy eating!!

05.01.2022 Another massive week and weekend done Managed to get on top of all my studies so I can start the week fresh! had my final grade for Critical Enquiry come in with a Distinction wasn't my favourite unit so I am stoked I got that grade! Great day at the Zoo on Friday, with my boys on the school excursion! ... Incredible weekend with the team! Seeing the improvements in them all over the last 6 weeks was amazing!! and a great afternoon with them today! I am already tucked up in bed ready to wind down my mind and body, with a bit of colouring in, ready for another busy week! Good night

03.01.2022 Pesto Chicken with Zoodles 600g chicken breast, diced 3 cloves of garlic, crushed 2 spring onions, chopped... 1 jar basil pesto 3 bunches of broccolini, roughly chopped 1 large zucchini, made into zoodles (or 1 bag of ready made zoodles) Fresh basil & shaved parmesan to serve. Heat a pan over a medium heat with a dash of oil. Add the chicken and cook until sealed. Add the garlic and onion, cook for a further 5 mins. Add the broccolini, keep cooking until chicken is cooked through. Stir through the pesto sauce and zucchini zoodles until hot. Divide into 4 bowls, top with shaved parmesan and fresh basil. Enjoy! @ Perth, Western Australia

02.01.2022 Being able to eat a @get.chunky cookie on occasion is my idea of a perfect diet. I believe balance and moderation is the key to a healthy, happy life! Plus these cookies are amazing so why wouldn't you want it in your life

02.01.2022 What's on the menu! Breakfast: Overnight oats (standard ) oats, choc protein powder and @seedsisterco seed mix, topped with strawberries. Lunch: Chicken stir fry.... Chicken breast, mushroom, broccoli, Asian greens and brown rice with a capsicum and coriander sauce. Dinner: Mexican bowl. Chicken mince, beans, sweet potato, potato, spinach and capsicum, red onion and coriander salsa. Happy eating!

01.01.2022 Omega 3 and what it is good for! healthy skin brain growth and function memory... reduce inflammation improved vision and eye health decrease the risk of heart disease help with behavioural disorders, such as hyperactivity and inattention. Omega 3 is an essential fatty acid, meaning our body can't make it, therefore we need to obtain it through our diet. Foods high in omega 3 are oily fish such as salmon, as well as walnuts, chia seeds, linseed oil, flaxseed, seaweed and parmesan. The average Australian salmon contains 476mg/100g whereas the Atlantic salmon contains a massive 2253mg/100g. The difference is due to the temperature of the water. The warmer Australian waters start to break down the fatty acid chains, reducing the amount of omegas it contains. The total adequate (ALA) intake for adults ranges from 0.8g - 1.3g per day depending on gender and, pregnant or breastfeeding. Children also require and adequate intake to help support their growing brains and body. An example to hit your daily amount would be roughly 200g salmon everyday! To be getting the full benefits of omega 3 you must also get the right ratio with omega 6.. But let's just save that information for another time