What are the best exercises to do at home if I can’t get to the gym?

Exercise can be done anywhere and without any equipment, it can be achieved in 5 min or an hour, you can do it outside or in a tiny apartment.

There is no excuse not to do it, if you are someone who keeps saying I don’t have time or I don’t have any equipment then maybe you just don’t want to try. And that’s fine, but think how good you would feel if you did?

Many people do not like gyms or don’t have much time to spare but if you have a small space the length of your body and the width of your arms and 5 min to spare anytime than you can achieve your exercise goals.

I have been in the exercise industry for about ten years now and many of the exercises that I do with my wonderful ladies (or men, not to discriminate at all) are things that can be done at home. I have even used things at peoples homes like chairs, cans of fruit or baked beans for weights or even children! Some times doing exercise with your little ones is great because you can use them as weights and you also get more bonding time together.

The Australian Bureau of statistics states that In 2007-08, around 62% of adults did not meet the recommended physical activity guidelines, with a higher proportion of women not meeting the guidelines than men (64% and 60% respectively)(1). That is a huge number of people doing not very much. As you can see the Australian guidelines for physical activity below are not asking for a whole lot.

Physical Activity Guidelines for Adults 18-64 years of age


  • Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.
  • Be active on most, preferably all, days every week.
  • Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.
  • Do muscle strengthening activities on at least 2 days each week (2).



Just 5 minutes a day is enough to get a good start to a healthier, leaner and more toned you.

As you can see below I have located some great workouts that have been designed by Women’s Health that you can utilize for yourself. They have great pictures and demonstrations for you to follow. Their level of difficulty is also not too high so they should suit many different fitness levels. If you are just starting take it slow and have good rest breaks when you need it. If you are at an advanced level have less rest and always hold the positions for a longer time- for example do your squats slowly with a pause at the bottom making it harder.


Good luck and have a great time with the work outs  and thank you for reading.



Easy 10 Minute Workout for Busy Moms



The Total-Body Circuit Workout You Can Do While You Travel



The Short-on-Time, High-on-Intensity Circuit Workout



6 Moves That Lengthen and Strengthen

http://www.womenshealthmag.com/fitness/lengthen-and-strengthen – exercises


http://www.abs.gov.au/ausstats/abs@.nsf/Lookup/4835.0.55.001main+features32007-08 (1)

http://www.health.gov.au/internet/main/publishing.nsf/content/health-pubhlth-strateg-phys-act-guidelines (2)



Mrs Jessica Gray

Div1 RN (Specialising in Diet Related Disease and Nutrition)

MS Australia Ambassador

Australian Para Athlete

The Most Important Meal of the Day

What should we be eating for breakfast and what are the best options?

This morning when I dropped off my son to child care we sit together and have breakfast before I leave. Whilst I was sitting with Jimmy I overheard another parent that was quickly dropping off her child say to him “you can’t have rice bubbles because they are full of sugar”.

When she left her son didn’t waist any time getting a big bowl of it.

This made me think, did she know that there isn’t any added sugar in rice bubbles?

The toast with jam has more sugar in it but she didn’t say to him “you can’t have any jam!”

May be we need to help educate people on the best choices to make in regards to breakfast foods.

I then spent a few minutes talking to the lovely lady making the breakfast for the children. After a few minutes she understood which were the best options and why. The concept that people didn’t know what was healthy the healthiest choices shocked me.

Also felt that the way she approached the topic with her son actually had the opposite effect she was hoping for.

So what is the best option?

The first step is to make sure we EAT BREAKFAST.

Breakfast is considered an important meal because it breaks the overnight fasting period, replenishes your supply of glucose and provides other essential nutrients to keep your energy levels up throughout the day(2).

The Kraft Foods ‘Aussie Breakfast Report’ researched the breakfast eating habits of Australians. The study found that despite 42 per cent of Australians acknowledging that breakfast is the most important meal of the day, more than half (56 per cent) are missing out on their morning meal at least once a week, and almost a third are skipping as many as three times per week (1)

 Totally unacceptable, this is the most important meal of the day and this many people aren’t having it at all!!!!!



The reports reveal a number of reasons why people sometimes skip breakfast, with the main ones being that they don’t feel like eating first thing in the morning (with 65 per cent of participants citing this as a reason), being disorganised (49 per cent) and sleeping in (40 per cent). Many Australians also blamed skipping breakfast on being short of time (36 per cent)(1).

 Are these actually good enough excuses? Can the people that are dissorganised just prepare something to eat the night before if they know that time is an issue?

When you look at the reasons it is easy to see that there are many things we can do to ensure we get a good start to the day.

  • Prepare a shake blended up with the usual contents of a bowl of oates with fruit. This will help you get in plenty of nutrients in a quick drink already prepared.
  • You can prepare some fruit salad- usually a hit with both adults and children, and add some youghurt and nuts on top for extra nutrients (calcium, protein and some good fats in the nuts).
  • Overnight oates- The night before, combine 1/2 cup milk (any type), 1/3 cup rolled oats, 1/2 a banana (mashed/ sliced), 1/4 cup chopped nuts, a tea spoon of linseeds and a sprinkle of cinnamon in sealed Tupperware container. By morning, you’ll have delicious overnight oats! These can be heated in the microwave for 1-2 minutes if in the mood for something warm.
  • Make some quick eggs in a muffin tray one night. I started doing this because I wanted to get more protein in my breakfast. I would get a muffin tray and add some shaved ham or cooked bacon in the bottom (about a table spoon full) and crack an egg on top. Then add it to the oven for about 10 min on 200 degrees. And there you have it, eggs for breakfast. They heat up really well and can be frozen (see photos)
  • “You want to aim for a breakfast that combines good carbs and fiber with some protein,” says Erica Giovinazzo, MS, RD, a nutritionist at Clay Health Club and Spa, in New York City. So things like whole-wheat or wholegrain breakfast cereals, such as muesli or bran cereals, porridge, whole meal or multigrain bread to toast without added sugar would be a good start combined with some protein- which could come from anything from eggs to dairy products or nuts. 2 pieces of multi grain bread with peanut butter and a banana would be an easy quick option that meets the needs of our bodies.
  • If you are someone who doesn’t like to have breakfast till you are awake like myself, make your meal portable so that you can have it as soon as possible after waking up or arriving at work.
  • If you often forget breakfast put some UP&GO’s, fruit and nuts in the fridge at work so that you wont go without if you forget. An UP&GO has more added sugar than ideal but its better than not having breakfast. Even keep these at home for an easy grab if you forget to prepare. There are also some healthier breakfast/protein bars out there now that could be a great occasional easy fill in snack if you are rushed. Make sure there is no added sugar and that it contains fiber and protein.


There are heaps of options out there and I’m sure you will find one that suits you and your family.

The following is a great link with some recipes that are really yummy or everyone and hit the spot for what we need to start the day.



 So start embracing breakfast and you will feel a lot more energized and satisfied in the mornings.




Thank you for reading.


Mrs Jessica Gray

Div1 RN (Specialising in Diet Related Disease and Nutrition)

MS Australia Ambassador

Australian Para Athlete


http://ausfoodnews.com.au/2012/03/14/study-indicates-more-than-half-of-australians-skip-breakfast.html (1)



https://www.betterhealth.vic.gov.au/health/healthyliving/breakfast (2)


SBS World News Interview

Attention everyone!!

Hooray we made it onto the SBS World News discussing the lack of support for Para Sports in Australia, and the struggle to achieve international success.

The public perception seems to be that once you’ve got a top 10 World Ranking and compete at an event like the Commonwealth Games, that you’re looked after and supported 100%, and it’s just not the case.

I’d like to re-iterate that my recent International efforts are only possible due to the support of my sponsors – support them!

The interview was captured at our home and Body World gym, and will be broadcast on SBS World News tonight at 7:19pm (Melbourne time).

You can also catch it online with SBS On-Demand at …


A big thank you to Abby Dinham and Tom “Camera Man Extraordinaire” for helping to get the message out.



Can I give my children the same food as me even if I’m dieting?

Can I give my children the same food as me even if I’m dieting?

When assessing at the foods that you consume when you are trying to eat more healthily, what are they?

Vegetables? Fruit? Lean Meats? Grains?

These are all vital foods that are extremely important give to our children!

Usually looking around most peoples dinner tables there will be an array of different meals on offer. I know many  mothers/fathers that will cook different meals for their children to please their selective tastes. Unfortunately these other foods cooked tend to fall in the “extras” food group or have far less nutritional value than the parents meals.

For example; mums dinner: chicken and mixed vegetables.

Childs dinner; toasted cheese sandwich with white bread and chips.

This may be a slight exaggeration but you get my point.

Even if we are dieting or are following a healthy eating plan we can still give those foods to our children. The main difference is that they need more calories than some of us (especially if you are choosing to restrict your calories) because of their increased energy demands through exercise and development.

Population surveys indicate that many children do not meet these healthy eating recommendations. For example, children commonly eat too many ‘extra’ foods but not enough vegetables, fruit, breads and cereals (www.healthykids.nsw.gov.au/stats-research/healthy-eating.aspx)

This is probably not surprising for most parents as generally these are the foods that our children pine for.

There are a few good ways of ensuring our kids get enough food when they eat with us is by adding extra complex carbohydrates or foods that contain good fats (for example; avocado, salmon, nuts) to their meals.

You can give them snack options that contain extra “good” calories (higher calorie foods that also have a high nutritional value) on top of the meals they share with us.

One great way I get my son excited to eat the same foods as me is by involving him in the food preparation/selection process (as you can see in the below picture). Either in the kitchen or in the supermarket, when he is proud of his tasty creation it defiantly increases the chance he will eat it.

You can access a great variety of healthy snack and meal ideas for kids on line, I have listed some at the end of this article that I have found useful. Making the meals look more pleasing really helps the vegetable go down, because it’s great to have healthy intentions but they still need to eat it.

Looking at all the data and research published about this topic it is a great idea to give children the foods we eat even if we are dieting, with one exception. Never give children dietary supplements that are meant for adults. Meaning anything from multi vitamins to diet pills and shakes that are restricted to over 18 years of age. This can lead to some dramatic health problems in our kids. Some of the potential risks for children could include and are not limited to serious liver injury, stroke, kidney failure, or other serious conditions.

Even though we may not think that they couldn’t possibly do any harm in small amounts, we really don’t know because not enough research has been done on a lot of products.

When you digest the below information about our kids may be the question we should ask ourselves is “why we started offering these less nutritious options?” because they are having a huge effect on the health of Australians young adult and child population today.

So include your family in your healthy eating plan. Before you know it the whole clan will be feeling great.

Thank you for reading.

 My 4 year old son Jimmy at the market

My 4 year old son Jimmy at the market

Jimmy finally eating his vegetables with his family

Jimmy finally eating his vegetables with his family

Mrs Jessica Gray

Div1 RN (Specialising in Diet Related Disease and Nutrition)

MS Australia Ambassador

Australian Para Athlete



The 2007 Australian National Children’s Nutrition and Physical Activity Survey assessed the reported food and nutrient intake of children and young people and their physical activity levels, along with their weight, height and waist circumference.

The survey was based on a sample of 4,487 children and young people, aged between two and 16 years, who were randomly selected from across Australia.



Key findings



  • About one in four boys and girls (23%) were classified as overweight or obese.



  • Many of the children did not eat the recommended amounts of the five food groups (fruit; vegetables; dairy; meat and meat alternatives; and breads and cereals), set out in the Dietary Guidelines for Children and Adolescents in Australia.
  • Many children consumed an excessive amount of saturated fat, which is a risk factor for cardiovascular disease.
  • Many children consumed too much sugar.


The 20 Best Snacks for Kids




NEXT BIG THING in Para Lifting- The Open European Championships in Hungary

Hey just wanted to let you know about the NEXT BIG THING in Para Lifting.

The 2015 IPC Powerlifting Open European Championships

I Just cant wait to get on the plain bound for the next adventure. where normal life hustle and bustle halts for the awesomeness of  an International Paralympic Competition.

This is an event that myself and the other athletes have worked hard every day to make possible. Through grueling fundraising, intense training and the overwhelming support of family and sponsors we will get there.

There will be a few of us competing from Australia this time which is great; Myself , Jamie Clarke, Ben Wright and Nang Van Nguyen.

With conditions all involving the following; Spina Bifida, Myelomeningocele, Polio,  Multiple Sclerosis, and Ataxia.

Two of us are in wheel chairs, one with a prosthetic limb, one walking with sticks and myself in and out of a wheel chair with different symptoms.

I will be competing in the under 67kg category, hopeful I will be lifting on the 2nd day.

I will leave Australia on the 19th of November bound for the following in Hungary (Eger);

Competition schedule



Team arrivals

21-22 November

Raise the Bar – Say No! to Doping seminar

22 and 23 November

International classification

22-23 November (schedule will be provided after final entry deadline)

Technical meeting

23 November

Opening Ceremony

24 November


24-28 November

Closing Ceremony

28 November


29 November

The competition information

The 2015 IPC Powerlifting Open European Championships, a key qualification stop for Rio 2016, will be held in Eger, Hungary, from 24-28 November.

Featuring around 150 athletes from 25 countries, the event is organised locally by the Hungarian National Paralympic Committee and will take place in the Hotel Eger & Park.

The competition will also feature the continuation of the sport’s anti-doping campaign – Raise the Bar – Say No! to Doping. In 2014, around 800 athletes and support staff took part in education courses at various competitions around the world.

So in closing I hope everyone looks on in support as we push the limits to achieve new international Personal Bests.

Any further support in the way of funding (no matter how big or small)  would be greatly appreciated

you can donate through the following link https://www.gofundme.com/dzxreo

Thanks for reading and chat to you soon

Mrs Jessica Gray

Div1 RN (Specialising in Diet Related Disease and Nutrition)

MS Australia Ambassador

Australian Para Athlete


Jessica Gray’s Meal Prep Tips- Dineamic

Dineamic my biggest sponsor and my favorite pre-made meals asked me to put together my 3 top tips when following a healthy eating plan using  their products.

Without the excellent nutrition and variety that I receive from these meals I wouldn’t be where I am today

dineamic 3 tips photo








Variety is the spice of life!!

Variety is the spice of life!!

“Am I getting enough variety? Do I need to eat more vegetables and fruit?”

Well as long as you’re not eating the same thing for all your meals you’re  probably ok, but there are many things that you can do to make sure you are getting all the nutrients you need for good health.

“How much variety is enough?”

Nutrition Australia encourages Australians to eat around 30 different foods each day. This isn’t referring to the different food groups just the variety of foods.

Eating nutrient dense foods give you the most nutrients for the fewest amount of calories. In other words, nutrient dense foods give you the “biggest bang for your buck.” You get lots of nutrients, and it doesn’t cost you much in terms of calories and leaves you room for more different foods.

Having a range of food from the different food groups (vegetables, fruit, cereals, meat, fish and dairy products) is the best way to ensure you are getting a range of different nutrients. My advice to most people is to choose different foods every shopping trip. I go to the market each Saturday to buy my vegetables, fruit and nuts, to ensure that I am getting a good variety of food I will then buy different foods on my next shop. This is one of the easiest ways of getting in different foods, no recording or planning throughout the week, just ensure you are not buying the same foods over and over again.

Looking at individual meals, try to have a mix of different foods in the one meal. For example; meat and 2 veg equates to just 3 different foods as where if you have a casserole, minestrone soup or a mixed salad with meat you could get up to 6-7 depending on all the ingredients.

I have been asked many times by different people “should I have a multi vitamin?” This is something that should only be thought about if you have a deficiency or if you are unable to eat certain foods due to an allergy or other medical reason. You are able to get everything you need out of food for general health, keeping in mind you eat a variety of different foods.

What our bodies need from food changes as we move through different life stages. Babies, children, teenagers, adults, older adults, pregnant and breastfeeding women all have different needs. By aiming to eat well for our life stage, we can help keep happy and healthy. This also includes changes in our activity levels; if you are exercising more you need to eat more.

This is where consulting a Dietarian or General practitioner would be a good idea. If you have any concerns it is always best to be safe than sorry.

Tips for increasing food variety

  • Choose a variety of foods from the Healthy Living Pyramid.
  • Eat a range of different breakfast cereals and breads.
  • Jazz up dishes with herbs and spices – these can transform a meal for little cost without adding salt or fat.
  • Experiment with the different vegetables, fruits, grains and meats available.

Ask for tips on how to prepare and eat exotic produce.

  • Remember, just because you haven’t tried it, doesn’t mean you won’t like it.
  • Give yourself time to get used to a new food – experts say that it can take humans up to nine tries of a new food to adjust to its flavour.

So enjoy different foods, increasing your variety. Who knows you may find some wonderful new tastes that you weren’t aware of before.

food plate

Thank you for reading.

Mrs Jessica Gray

Div1 RN (Specialising in Diet Related Disease and Nutrition)

MS Australia Ambassador

Australian Para Athlete



Nutrition Australia;http://www.nutritionaustralia.org/ (2015)

South Australia Health; http://www.sahealth.sa.gov.au/

Is it true?! Is dessert really BAD for me?

Is it true?! Is dessert really BAD for me?

dessert picture chocolate cake

This is one thing that I am asked on a regular basis.

Can I still eat dessert when I am trying to loose weight?

Well the answer is YES and NO.

If you are someone who eats sweets every night then I would highly suggest to restrict to every second night and to limit desserts that contain the three main ‘BAD’ ingredients ; sugar, white flour and butter. This would include all the nice things that mum use to bake; puddings, cakes, ice-cream, cookies. Studies have linked these ingredients to obesity and increased rates of type 2 Diabetes. So if you’re eating dessert, most nights, with these ingredients, you’re asking for trouble. The kind of trouble that isn’t just causing problems for your waistline but your entire body.

If you were talking about foods like fruit, yoghurt, dark chocolate, nuts or any combination of those ingredients would be a great thing to have in small amounts after your dinner. Adding more variety into your diet is one of the key ways to ensure you are getting enough of the vitamins and minerals we need. Using this opportunity to have more fruits and dairy products could be a great thing.

You can also make it a family activity, for those of you who will be making dessert for more than one. I like to involve my son in choosing foods for dessert so that hopefully, over time, I am able to teach him that healthy foods can be awesome too.

One great tactic for weight loss is to serve yourself out an amount of food you would like to have. Then put away half of it for tomorrow or for the next night you want to have dessert. This cuts down your portion sizes dramatically and in turn the amount of calories consumed over the day. It means you can still have the food you wanted, but without being greedy.

Also be sure not to leave it too late at night. If you follow my advice ‘you don’t need energy to sleep’ then you will do well.

Try to finish eating at least 3 hours before going to the land of nod. Then you can be sure that your food will be well into the digestion process before lying still for 6-8 hours (more on the 8 hours side I hope).

Everything in moderation is the key. Don’t always have ‘extras’ at night, especially at a time when you will not be needing the extra energy. Use little tricks so that you can have it all whilst still looking great.

So remember you can have dessert, as long as you are sensible and choose foods that are good for you and that give you some bang for your buck. Do not eat empty calorie foods (foods that are nutrient poor).

Thanks for reading

Mrs Jessica Gray

Div1 RN (Specialising in Diet Related Disease and Nutrition)

MS Australia Ambassador

Australian Para Athlete

What is Para Bench Press?

The Amazing Para Bench Press

The basic break down;

The Para Bench press technique is in essence the same as standard bench press; accept you are only using your upper body strength as you are laying down on a 2.1 metre long bench.

The athlete starts from a locked out elbow position.

As the bar is motionless in this position the head referee makes the ‘Start’ call.

The athlete then descends the bar to their chest – it then must come to a complete stop before the press motion begins (there is no press call- this is all left up to the athlete to judge for them self).

Then at the top of the press motion as the elbows lock out the ‘Rack’ call is given.

 “How much ya bench???”

Bench press is one of those things close to the heart of many gym-go’ers.

It is the only powerlifting movement that is embraced by both the casual “beach weights” dude with twiggy legs (no offence if that’s you – we all have our own goals at the gym!), and the seasoned powerlifter who agonises over planning their next three-lift training block.

It is also an avenue for athletes with lower body impairment to get on the world stage and compete at the Commonwealth Games and Paralympics – something that hopefully will be a reality for able-bodied powerlifters in the future.

In Australia it seems to be a little-known fact that Paralympic Powerlifting actually exists, so this article is here to shine some light on a sport that could bring opportunities to strength athletes who may not be able to compete in sports that require their lower body.

The most significant and obvious difference between Para-Bench and standard bench is the position of the legs – the feet must be up on the bench in Para lifting. To allow for this, a longer bench is used, which is also wider from the waist area to provide enough room to comfortably place the legs.


That’s right – legs up on the bench = no leg drive, no stability coming from the feet.

Para bench is truly the ultimate test of upper body strength and precision.

During the lift, your feet are not allowed to lift from the bench.

To assist with this, you may have a strap across your knees or ankles – you can opt for both, or neither.

The strap can help make up for some lack of stability that normally comes from leg drive.

In Para Powerlifting, the required technique for a clean lift is extremely strict.

Once the bar descends to the chest, it must come to a complete stop – any wobble or bounce will disqualify the lift.

When pushing the bar back up, the elbows must lock out simultaneously.

One other major difference with Para Powerlifting – there is no “Press” call. The athletes must judge themselves that they have paused for long enough to score a clean lift.

Next time you’re at the gym, watch people’s form as they bench press.

Do they lower the bar all the way to the chest?

Does it pause on the chest?

Does it wobble or do they bounce it off the chest to help get the weight back up?

Do they lift off the bench from their hips?

Does the bar travel straight up or does it pause or dip during the movement?

Do their elbows lock out (straighten) simultaneously or is there a delay between left/right?

The fact is that 99.9% of bench pressing that occurs in gyms would not result in a passable lift in Para Powerlifting. That is not to say that everyone is doing it wrong – it is just to highlight the standard required to compete in the sport.

Have a look at Ali Jawad (Great Britain) benching 170Kg, raw, at under 59kg body weight. Note how precise the movement is:

Ali Jawad 170kg press in the under 59kg bwt

When I got the opportunity to join the Australian Para Powerlifting team in 2012, it was incredibly exciting. I had already competed in able-body powerlifting and my PB for the bench was about 72kg…

However, changing to the Para bench and stricter rules, my bench dropped down below 60kg. I realised I had a long way to go! Now 2015 I feel like I am only just starting to consistently hit clean lifts.

I was lucky enough to join the Australian team while there was still funding for the sport.

Since then I have traveled interstate and overseas to compete in Malaysia, Dubai, Scotland (Commonwealth Games – a highlight!), and Mexico.

In November, a team of us will be traveling to Hungary to represent Australia at the European Open Championships – also a qualifier event for the 2016 Paralympics in Rio. It will be my 5th International level competition. Competing Internationally, the enormity of the events can be overwhelming, but each competition my confidence increases.

I am obviously saddened that over time I have lost some day to day skills and ability due to having MS but without my condition I would not have had this opportunity.

I have met so many wonderful people through this sport – it really pushes you to raise funds and train hard for the next competition.

It gives me direction for my exercise even when I’m very sick.

I believe that without the commitment I have to powerlifting there would be some days I would have just stayed in bed.

Athletes competing in Para Powerlifting come from all walks of life and circumstance.

Some were born with a condition like Cerebral Palsy, some have a condition that degenerates the muscles in their legs, and some have acquired injury through accidents or even injuries sustained in military duties.

Some of these athletes have gone through horrific injuries or lived with incredibly difficult circumstances their entire lives – yet they are still competing on another level compared to able body.

Some current World Records from IPC Para Powerlifting – keep in mind these guys compete raw and are drug tested:

Mens up to 59kg: Sherif Othman – 210.5kg

Mens over 107kg: Siamand Rahman – 295kg

Womens up to 61kg: Fatma Omar – 141kg

Womens over 86kg: Precious Orji – 164kg

Para Powerlifting uses the AH (Haleczko) formula to determine the score an athlete receives for their lift – athletes with amputations receive a penalty to their weight according to the amount of limb missing. It is actually an advantage in Para Powerlifting to be missing part of your leg!!!

I hope you found this little article informative – I’d love to get your feedback!

For more info check out http://www.paralympic.org/powerlifting – the official site for IPC Powerlifting.

Thank you for reading

Mrs Jessica Gray

MS Ambassador

Strength and Conditioning Coach

Australian Para Bench Press Athlete


22-8 Glasgow Photographer

“Top 10 Fat loss tips for those who care about health”

Jessica’s Top 10 fat loss Tips


  1. Increase your fibre intake- eat at least another 200-300 grams of fibrous vegetables per day on top of what your already eating and you will see great results.
  2. Drink more water with added minerals- 2.5-3 litres per day with a sprinkle of ancient sea salt to enhance absorption. (Do not turn to sport drinks because they contain too much sugar and salt)
  3. Limit any processed foods- if your food doesn’t look like its natural form be careful of added chemicals, salt, sugar, and saturated fat.
  4. Take all ‘extras’ out- meaning; salad dressing, butter on toast, sauces, sugar in coffee.
  5. Eat more often but smaller amounts eg; turn 3 meals a day into 5 or 6 by adding more vegetables and eating a bread pate sized meals instead of a dinner plate sized meals.
  6. When you prepare your meals do not use butter or oil if you can help it. Even just substituting olive oil instead of butter will cut your calories down considerably. Also steaming vegetables is a great way to cook delicious food without the added butter and oil needed in pan cooking.
  7. Eat small and regular amounts of protein rich foods to help keep you feeling fuller for longer. Helping to prevent ‘bad’ snacking.
  8. Don’t eat too late at night; allow your food to digest better before going to bed. Also limit your carbohydrate intake at night. ‘You don’t need energy to sleep’
  9. Lower your calorie intake not your food intake- eat nutrient rich foods that are lower in calories therefore giving you more bang for your buck. Also increasing your vegetable intake, will increase the volume of food you are eating without the extra calories.
  10. BREAKFAST is the most important meal of the day. It increases your metabolism and energises you for your daily needs ahead. 

In an ideal world where time is not an issue, we would prepare all our meals with fresh produce and a wide variety of vegetables, grains and protein…

In reality, most of us have a plethora of other commitments taking up our time – kids, jobs and activities, leaving us without much time to prepare meals in advance.

Therefore, supplementing our diet with things such as bars and shakes can be quite useful but please do your research! It is important to get a quality product. Ensure that you get enough vitamins, minerals, fibre and protein per serve, with as little calories as possible – the less sugar content the better. Natural sweeteners such as Stevia and Xylitol are good options.

Food is always the best option but missing a meal is more detrimental, as one key to losing weight is consistently having frequent meals through the day.

Bars and shakes cut out preparation time and can be kept on you, in the car, at the office, perfect for that emergency “in-between-meals” meal!

Most important when considering a change for the better in regards to your eating is that it’s realistic for your lifestyle. This will ensure that you will be able to commit to the change for a long period of time to get the results you desire.

I look forward to writing more about these topics and sharing my thoughts with you. I would love to hear your comments and feedback!! If you have a topic you would like to discuss I look forward to hearing from you.