Choc Peanut Butter Protein Balls

Hey guys,

Here is a nice and simple quick snack for you all to try.


1 Tbsp organic raw cacao powder

1 Tbsp peanut butter

1 Cup dried shredded coconut

1/2 Cup rolled oats

1 Tbsp raw honey

1/4 serving of Choc Whey Protein


Mix the ingredients together with a spatula until the mixture becomes a sticky dough. Break the dough into 8 equal portions and then roll into balls. Roll the balls in a little extra coconut and chill in the fridge. Enjoy!



Siubhan’s Super Green Smoothie Recipe

Green Smoothie Recipe


1 BananaSuper Green Smoothie

1/4 Avocado

1/2 tsp Cinnamon

1/2 Mango

2 tbsp Maca Powder 

1 tsp Organic/Raw Honey

1 handful of Spinach



Blend all ingredients together including ice in a good quality blender, blend until you get your desired texture. Recipe can be adjusted to taste. I find this smoothie is perfect for those who like a little bit of sweetness rather that just the bitter and earthy taste of a strict green smoothie. I have it in the morning either pre or post work out depending on the time. Why wouldn’t you give it a go  when it’s full of all of that goodness!

Nutritional Information

*Cinnamon is a thermogenic fat burner that will help kick start you metabolism for the day and also adds a great flavour to the smoothie. 

*Maca is widely eaten in Peru as a root vegetable and marketed elsewhere in the world as a supplement for increasing energy, stamina, strength and libido. Maca root contains calcium, iron, magnesium and selenium as well as essential fatty acids and 19 amino acids, it has a slight butter scotch smell and is quite a pleasant addition to a smoothie. And why wouldn’t you have it when it’s full of all that goodness!

*Bananas are a great form of carbohydrate and have a low Glycaemic index. The banana is the best fruit source of vitamin B6 (one small banana provides around a quarter of your daily needs; one big banana provides nearly half of your daily needs). The banana is also a wonderful source of vitamin C, along with modest amounts of the B group vitamins folate, niacin, riboflavin and pantothenic acid.
*Avocado has sometimes received a “bad rap” as a vegetable too high in fat. While it is true that avocado is a high-fat food (about 85% of its calories come from fat), the fat contained in avocado is unusual and provides research-based health benefits. Like other high-fat plant foods (for example, walnuts and flaxseeds), avocado can provide us with unique health benefits precisely because of its unusual fat composition.

*Organic/Raw Honey has so many health benefits not only is it delicious but it helps maintain our insulin levels, regulated our blood sugar levels, keeps our

skin looking beautiful and is an excellent source of energy.

*Spinach has an extremely high nutritional value and is rich in antioxidants. It is a good source of vitamins A, B2, C and K, and also contains magnesium, manganese, folate, iron, calcium and potassium. 

*Mangoes have genourous amounts of vitamin A and C plus 25 different kinds of caratenoids keep your immune system healthy and strong. It can also lower your cholesterol with its high levels of fibre, pectin and vitamin C it helps lower serum cholesterol levels. Research also suggests that the antioxidant compounds in mango have been found to protect against colon, breast, leukaemia and prostate cancers.



Hemaview with Adrian from Living Holistic Health.

living-holistic-healthWhat does it mean to be healthy? Does it mean just not being sick? Wrong!

“Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity”, (World Health Organisation, 1946).

If it’s good enough for the World Health Organisation, then it’s good enough for you!

Discover the meaning of true health with Hemaview at Living Holistic Health.

Find out your internal state of health from just a tiny drop of blood from your finger tip. Based on the science of haematology, Hemaview is a blood test unlike any other you may had had before. Rather than just numbers, it’s you own body’s health up on screen in front of you.


Amazing, empowering, and motivating.

As an end of winter special, Living Holistic Health is offering you a Hemaview session for just $49.


Contact info@livingholistichealth.com or book online to reserve your place, and get started on the path of true health today.

With Hemaview, seeing really is believing!



Winter Wellness

Winter WellnessWinter Is Here

Are you at the mercy of winter each year? Do those dreaded colds and flus leave you and your family with runny noses, coughs, sore throats, headaches, fevers and fatigue through the winter months? These symptoms are often the leading cause of time away from school and work. Now is the perfect time to boost your immune system and defend against cold and flu symptoms. Remember, prevention is always better than cure.

Sharing, Not Always Caring

If you frequently catch colds and flus, it may be that your immune system is out of balance and making you more susceptible to catching infections that are all too often shared around at this time of year.

If you have nutritional deficiencies or a poor diet, stress, inadequate rest or a lack of exercise; your immune system may not be primed to recognise and respond to the viral and bacterial invaders responsible for infection.

Which Bugs Bug You?

Viruses, such as Rhinovirus, are the common cause of colds and flus, rather than bacteria, despite common thought. Antibiotics target bacteria and are not effective against viral infections and the common cold. Luckily, there is natural support for your immune defences against both viruses and bacteria so they won’t keep bugging you and making you sick.

Winter Warriors – The Natural Kind

If sneezing and wheezing, coughs and sore throats are common visitors at your house, do yourself a favour and prime your immune defences to protect you against viral and bacterial intruders.

Key herbs and nutrients play a crucial role as natural winter warriors helping to protect you and your family this season:

  • Andrographis: This immune herb given at 6 g has beenshown to be as effective as paracetamol for reducing fever and sore throat. Together with Zinc and Picrorrhiza, Andrographis may also help to reduce duration of illness.
  • Elderberry is an excellent herb to help reduce flu symptoms such as fever and runny noses.
  • Cordyceps, Coriolus and Reishi are medicinal mushrooms that specifically target virally-infected cells, often the cause of those winter colds and flus. These medicinal mushrooms can be taken both acutely and also for chronic infections, to help get restore a healthy functioning immune system.
  • Zinc, Vitamin D and Vitamin C: These key nutrients are all important to help reduce the severity and duration of illness, whilst also supporting your immune system to function optimally.

The Gut – Your Link to Immunity

Did you know that 70 to 80% of your immune system is actually located in your digestive system? Understanding this will emphasise how important it is to look after your gut health. Your diet and the overall functioning of your digestive system will affect your immune system. Probiotics not only help with digestion, but there are also key probiotics that help your immune system. The beneficial strains, Lactobacillus acidophilus NCFM, Lactobacillus rhamnosus HN001 and Bifidobacterium lactis HN019 have been shown to help boost your immune system function.

Eating To Stay Well Through Winter

Healthy eating plans are essential throughout winter to help strengthen your immune system. Maintaining good nutritional status can help keep you healthy and reduce your risk of getting sick, as well as aiding faster recovery.

• Eat seasonally, fresh and organic as much as possible.

• Eat a well-balanced Mediterranean style diet with plenty of fresh fruits and vegetables, nuts, seeds, fish and lean meats.

• Reduce inflammatory foods that can suppress immune function and are mucous-forming, such as dairy, sugar, white breads, cakes and soft drinks.

• Try a hot fresh lemon, garlic and ginger tea with a dash of honey, or thyme tea to soothe a sore throat.

• Drink plenty of water, a minimum of eight glasses per day, and avoid excessive alcohol and caffeine.

• Take time to rest and relax, and get a good night’s sleep.

Welcome Winter With Wellness

Don’t be at the mercy of this season’s colds and flus. By acting now and boosting your immune system to prime it against common invaders, you too can get through these winter months without suffering at the hands of the common cold or flu. If someone has already started kindly ‘sharing’ their bugs, immune herbs and nutrients and a healthy diet will also help you by reducing the severity and duration of illness. Let’s look forward to winter this year and welcome it in a state of wellness.

Brought to you by Adrian Stone from Living Holistic Health. You can contact Adrian directly on 0400 500 973



Know what you’re eating No.1 – Inulin

InulinThis is the first instalment in my blog series ‘Know what you’re eating’ where we will be investigating commonly occurring additives and ingredients that appear in many of the foods we eat today.

First up I have chosen Inulin. Inulin is a carbohydrate that belongs to a class of compounds known as fructans (Fructans are built of fructose residues, normally with a sucrose unit. Naturally it is found in: root vegetables, chicory root, agave, artichokes, asparagus, leek, garlic, onions, spring onions, yacon, jicama and wheat). Inulin is also used interchangeably with fructo-oligosaccharides (FOS), although they aren’t exactly the same.

Inulin is not absorbed in the small intestine, rather it arrives to the large intestine intact, therefore it is considered to be a soluble fiber. It is fermented by the native bacteria found in the large intestine, hence why it gets promoted as a pre-biotic (defined as a non-digestible food ingredient that beneficially affects us by selectively stimulating the growth and/or activity of one or a limited number of bacteria in the colon, thus improving our health) essentially serving as fertiliser for the bacteria in the colon.

Unfortunately it does not discern between the good and the bad bacteria, therefore promoting growth of the bad bacteria in our large intestine also. On the good side, the good bacteria fermenting it (bifidobacteria) produces short chain fatty-acids such as acetic, propionic and butyric acids. The first two can be used by the liver for energy production, while butyric acid has been shown to have cancer-preventing properties within the intestine… in studies done with hamsters and rats according to Thorne Research.

Apparently there has only been one trial done with humans, which did not show any such benefits, meaning that inulin is cancer reducing… for animals. There have been trials however that prove the prebiotic effects in infants with inulin fortified formula, which would make sense if they have been breast fed and weaned off onto a formula supplemented with inulin then they wouldn’t have any bad bacteria developed yet for inulin to harbour the growth of. Inulin is slightly sweet in taste and very low GI and has even been used as a sugar substitute for diabetics. You can find it referred to as: Neosugar, Alant Starch, Atlanta Starch, Alantin, Dahlin, Helenin, and Diabetic Sugar. Keep an eye out for it as a filler in products you consume, if you have an upset guts then this may be why. In the natural sources (root vegetables, etc) inulin levels decrease the longer they are stored, whereas manufactured products maintain the same level; hence why the consumption of naturally sourced foods are better for you.

My takeaway from all this reading is that inulin may be good as a prebiotic, so long as one’s digestive system is intact. If leaky gut, parasites or bad bacteria causing digestive issues are present, then inulin will harbour these ailments. All in all it comes back to ensuring that you have a healthy gut. Check for the signs that something is not agreeing with you: bloating, gas, ibs symptoms, nausea, constipation, headaches, the list goes on. If you are experiencing any of these or similar symptoms, check your labels, eat clean and eliminate possible offending foods for 3-4 weeks. Ensure that symptoms have been relieved, and then reintroduce one item at a time to retest whether that is the offending item. This method is quite commonly known as an ‘elimination diet’.

So there you have it, eat real food. Nature’s food is better for you and doesn’t have fillers in it! This brings about the idea of sugar again. Yes, it is in fresh fruits and vegetables, but take it out and refine it and add it to a whole heap of manufactured foods that are mass consumed, we get health problems. Sugar today is even referred to as the modern killer. Our lessons should be learned from sugar, the extraction of a single part of a natural product, refine it, and then use it massively. Looks like inulin will be next.

You can learn more about Inulin by following the following links:

Thorne Supplements

Thorne – Inulin-Type Prebiotic’s

Inulin: Friend or Foe?



Eat real food and your body will see real benefits.

Fish FingersOk I’ve jumped the gun on this. It was meant to be posted up on Monday but what the hell! Today is the first instalment in your weekly nutritional updates.

In 2011 I discovered that especially with our Group Personal Training customers, you were all working incredibly hard both within your sessions and with your homework, but falling over when it came to probably the most vital thing that was standing between yourself and your goals. Your nutrition.

Our One on One Personal Training clients seemed to fare much better than our Group Personal Training clients in the nutritional stakes as they have the opportunity week in, week out, to pick our brains with the most important questions they have on nutrition, and trial what works and what doesn’t work for them. Whether it be for weight loss, increased performance, muscle gain or just over all well being they can ask the questions and get the answers they need. This has seemed to be a little harder to do effectively in a group environment.

So this is the first step in trying to fix this.

We want this to be interactive! We want you to ask questions here on our blog in the comments section so as others can see the issues you are having and we can respond to them. I’m sure many others have the same questions and problems you are having. Don’t worry you can do it anonymously if you wish! Just make sure you come up with a witty screen name, not something like “Ben Dover”.

So to kick things off, one of the most important things we believe you need to focus on for long term health and wellbeing is to eat unprocessed whole foods.

This means eating as little out of a packet as you can. Stay away from anything that has had human intervention wherever possible as a basic rule. Or as I’ve heard a few times, stick to the outside isles of your supermarket. Never stray down the inner isles as they are evil! The outside isles are where you will find all of the best things for your body, fresh fruit and vegetables, meat and fish.

Why should you aim for unprocessed whole foods? Well, through the processing process of most foods some of the nutrients are lost and part of your bodies job in digestion has been done for you. So essentially all your digestive system needs to do is act like a bit of a vacuum and suck up what’s left over. Foods that are very highly processed have an extremely fast update into your blood stream.

This might sound like a good thing, and in some small cases it is. As a general rule however it is a bad thing. To put this in context think of a bag of glucose lollies, one of the fast things your body can absorb. The reason a small child is bouncing off the walls almost immediately when they eat a whole packet of glucose lollies is because it has had an immediate effect of their blood glucose levels and they are running on rocket fuel! Their small bodies have less of a potential to lower that blood glucose level as quickly as an adult and therefore some crazy behaviour will be the result and possibly a headache for their parents. What we want to do, particularly for those of you who are after weight loss is provide you with a slow and constant drip feed of energy, not a shot of “Nos” like the glucose lollies.

By eating foods that your body needs to work for to get energy out of the digestion process itself will slow the release of the nutrients into your blood stream. This way you can hopefully use these nutrients more effectively as they are released.

So for long term health as well as for weight loss and body fat regulation we need to make our bodies work for their nutrients. We need our digestive systems to stop being sluggish. We need to eat whole foods.

A good way to think of it is this. Can you imagine what you are eating as a living thing? A beautifully cooked salmon fillet isn’t too hard to imagine as something that was swimming out in the ocean a day or so earlier, a birds eye fish finger however, well thats a bit of a stretch…

So for week one of your training for 2012, week two of this new year, your focus is to be on eating as unprocessed as possible, wherever possible.

Eat real food and your body will see really benefits.

Remember we would love to hear your comments and we will respond as best and quickly as we can to help you with your eating. Don’t forget next week we will have another topic for you to focus on so any suggestions would be welcomed!

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