7 Day Winter Weight Loss Plan

7 Day Winter Weight Loss Plan
Winter is the time where those extra kilos tend to creep in and we reach for those comfort foods. How about preventing the winter weight gain and even better yet, LOSING WEIGHT this winter? We have attached a FREE 7-day weight loss plan to guide you through the cooler months so that you can still feel full and satisfied!Don't wait until summer star...
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The Magic of Grapefruit for Weight Loss & More......

The Magic of Grapefruit for Weight Loss & More......
While we are still waiting for that magic pill for weight loss to be developed, lets talk about a tasty and refreshing fruit that you can add to your day to help you lose weight....... the humble grapefruit! This post will summarise this article: https://draxe.com/grapefruit-benefits-weight-loss/ Without spending too much time on the science here...
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At 10.30am it’s a couple of scotch finger at work , by noon it’s KFC, at 3 pm you can’t live without that Tim -Tam or piece of chocolate, and by 9 pm you’re spoon-deep in a tub of Ben and Jerry's Monkey Chunky ice cream. Sound too familiar? If you feel like you’re constantly craving one food or another, it’s very likely that you’re simply not eating properly. 

First, you may just be hungry. Do you get enough calories from protein, healthy fats and carbohydrates? Do you eat at fairly regular intervals? When you’re hungry, you’re more likely to crave high-calorie, high-fat foods. Cravings are also often related to dips in blood sugar levels, which happen when you don’t eat regularly enough. If you experience a dip in blood sugar, you’re likely to look for a quick fix in the form of chocolate or other sweet treat. Low-fibre and calorie-dense foods, such as lollies and biscuits, generally increase appetite. On the other hand, high-fibre, bulky foods curb appetite. 

Eating regular, well-balanced meals, with plenty of low-fat protein (eggs, fish, lean meat, legumes, leafy greens) will ensure that your blood sugar levels are stable and that you are getting the calories your body requires throughout the day. This can make a huge difference to getting your cravings under control. You fill up faster on protein because the amino acids in protein prompt a signal that tells the brain you're getting enough. 



Smart snacking on fruit, nuts, seeds (pumpkin, sunflower etc.) chopped vegetables, homemade soup, yoghurt or low-fat cheese will also help you prevent a mid-afternoon blood-sugar slump and the cravings that accompany it. 

Five Top Tips to Tame the Tastebuds 

1. The Four D's If you are facing a craving that a small portion won't fix, try putting the 'Four Ds' into practice. This is a system used in smoking-cessation programs to help smokers relieve the need for a cigarette, even when they're desperate. 

  • Delay for a few minutes and the urge will pass 
  • Drink water 
  • Deep breathe 
  • Do something else to take your mind off eating 

2. Let yourself feel a little hunger. If you're feeling hungry after a meal or snack, keep in mind that it's also okay to feel less than full or to feel a little hungry even after you've eaten. In fact, most people who have lost weight and kept it off have learned to be comfortable with this feeling.

3. Don't get too tired. Too little sleep affects hunger and appetite hormones adversely. If you're struggling to control your appetite, make sure that you're getting enough sleep.

4. Steer clear of appetite-stimulating foods. Avoid the sights and smells of junk food and foods that stimulate your appetite by keeping them out of your line of sight - out of the house, away from your desk, out of the car. Remember - out of sight, out of mind

5. Be mindful. Staying mindful of your weight and health goals is also a good way to calm your appetite and get things in perspective. When your appetite screams out "Feed me!" it's always wise to take a minute to picture yourself lean and healthy, and then decide whether you are still hungry.At the end of the day, appetite control is all about making the right decision at the right time,  If you don't learn to control your appetite, losing weight will always be an uphill battle. 

Learn to control it instead of letting it control you.






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Need a Sports Dietitian?

Are you maximizing your performance with the best quality & correct nutrition?

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