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Women, Abs, Body Fat: The Instagram Dilemma

Do the barrage of gym selfies of girls in crop tops with flat midsections and exceptionally low body fat really give the full story? Read more

Veganuary Begins! Vegan & Plant Based Diet For A Month…


We celebrated the New Year, shook off the hangover and embraced the goals for 2017 with vim and vigour!

So Veganuary is underway and we’re more eager than ever to get amongst it Read more

5 Tricks To Keep Your Christmas Healthy

It’s happening: 2 days to go until Christmas! Don’t you feel like it’s come around super quick this year? Well, the opportunity to indulge again is around the corner, this time do it our way! Read more

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Little Lemons Make a Colossal Contribution: Lemon Water Detox!

As a nutritionist, one of the most common asked question is how do I get my day started? Here’s a super easy way I get each and every day off to a flying start!

For an easy detox or cleanse, all you need is half a lemon and some water. Here’s what I do: First thing each morning, squeeze the half lemon into a nice big glass of water.

Lemon water detox, watch our quick video:

Drink the lemon water down. Leave it for 15-20mins before you have breakfast. This is a good time to go take a shower, prep your lunch for the day or pop the pan on the hob ready to poach those eggs! Just make sure you rinse your mouth with a little fresh water afterwards to avoid leaving acid residue on your teeth.

The benefits of lemon water are multiple…

  • It stimulates your gastric juices and prepares your stomach for the food that you’re about to eat, making it easier to digest properly and absorb the nutrients you need,
  • It helps your liver to detox, cleanse your body and flush out unwanted toxins, it also helps stimulate the bowels,
  • It has an alkalising effect, helping to balance out the acidity of most of our modern diets,
  • It gives you a head start on your water intake for the day, a great way to hydrate. If you use a pint glass, for instance, you’ll be around half a litre into your suggested 2 litres before you’ve done anything! (568mL in the UK/imperial, 473mL in the US).
  • It can be something you do throughout the year or for a few weeks 3 or 4 times a year.

Always use fresh lemons, not juice from concentrate. Some of the nutrients in the lemon juice may have been damaged or lost during the concentration/reconstitution process.

You may also like to read Our Food Grocery Essentials

An alternative to fresh lemon is Apple Cider Vinegar, which is generally available in health food stores. You only need to use around a dessertspoonful.

Voila! Lemon water. It’s such an easy thing to incorporate into your day with such wonderful benefits to detox and cleanse your body!

Please note: This may not be suitable if you have a stomach ulcer, experience heartburn or reflux.


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The Lowdown: Day 1 at Food Matters Live 2016 in London

Food Matters Live 2016 Event London

Food Matters Live 2016 – The Lowdown

Food Matters Live bring experts, researchers, companies and technology together. Its aim is simple: giving you the most up to date regarding nutrition, foods and health.
Did you know: one in five kids in the UK are overweight or obese by the time they start school? Did you know by the time they reach year 6 the number increases to
one in three? That’s a third! Crazy, right? And the stats are similar across the Western world. These were some of the topics discussed today at Food Matters Live 2016.

Event’s Focus

Tackling the obesity epidemic; The rise and rise of FreeFrom foods; The sugar tax; The role of advertising and marketing on food choices, especially relating to our kids. Food matters live addresses these topics and that was just the beginning. The post-truth age; Health, nutrition and associated decisions/food choices. The role of bloggers and celebrities and their influence.

You may say we’ve come a long a way from the “cholesterol mafia“, as quoted by professor Tim Spector (Director of the British Gut Microbiome Project), or the gluten free = weight loss bandwagon, however, there are still serious, pressing issues we need to attack. At this rate it won’t be long before half of our kids are overweight or obese, which will make overweight and obesity look “normal” to our kids. Worrying.
The main room panel discussions were led by TV and radio presenter Anita Anand and the panels included guest speakers from various backgrounds like Shadow Health Minister Sharon Hodgson MP, Craig Sargeant, General Manager at Mars Food UK or Ian Barber, Director of Communications, Advertising Association.

The Information Available Out There

First of all, the information that is now available is overwhelming for most people. Consumers are time poor and due to the lack or overload of information they find it hard to make sense of it all. From what’s on the packaging to what the retail industry is trying to sell us to the innumerable diets and misleading information that are online. The traffic light system, once understood, is a helpful tool, yet many consumers are either unaware of or don’t understand the information provided. Helpful as it may be, there seems to be a considerable amount of research for consumers to do. However, from a recent study, as pointed out by guests speakers including Jenny Hearne from watchmethink, it seems that health claims by celebrities and unqualified bloggers is damaging the industry and are on the edge of unpopularity. They are a bit like sugar and are becoming the bad guys!

Second of all, the basics are still being worked on. From a government perspective, although school meals have been improved, with a particular focus on the food being prepped on premises with fresher ingredients, there is still a lot to do. Promotions and ads on unhealthy products are still out there and should worry us more than they do, particularly when they target our kids.


Last but certainly not least, research into the importance of a health microbiome is exploding. Your microbiome is what really matters. The 3 rules to gut health given to us by prof Tim Spector were:
-Feed them, with fibre;
-Eat mainly a plant based diet. We’re not talking vegan here, just eat more plants; and
-Incorporate fermented foods;
Nothing too tricky there, refine what you’re doing and adjust a little bit to increase the above points.

The key to success isn’t necessarily sticking to a “diet” but believing that a bit of everything is what your body needs. We have been abusing anything and everything, which is why now we find ourselves avoiding more and more, like gluten, dairy and sugars!

With two full days still to go, we’re excited to see what else Food Matters Live 2016 has in store for us. Stay tuned for more updates!

Daen and Thomas

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Why You’ll Never Skip Vegetables Again!

img_3331What are your views on vegetables? Are they the best thing ever? A necessary evil? Things your parents used to make you eat and now you avoid like the plague? Read more

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Cracking the Cholesterol Caper: The Truth about Eggs

Sherlock Chicken

Have you fallen victim to the terrible “trend” of making egg white omelettes, throwing away the yolks because of their cholesterol levels? Or, worse yet, stopped eating eggs altogether? Read more


Bone Broth Recipe: Your New Bestie For Gut Health & Healing


Bone broth is getting more and more popular. Folks in NYC have been swapping their morning cup of Joe for a warming, nourishing cup of bone broth since at least November 2014 when Brodo opened their little takeaway window in the East VillageLondon has caught on to the trend with a few outlets with broth on the menu, like CrusshDaylesford or Bone Tea. You can even pick up a pouch of Ossa broth for home if you pop into Fortnum & Mason to take a break from the hustle and bustle of Piccadilly* 😆 Pret A Manger also caught up with the broth trend, which is a great option to have yours on the go. They offer bone broth, vegetarian broth and miso.

those Sydneysiders out there, if you’re in the Bronte/Glamarama ‘hood, you can grab a cup at Broth Bar & Larder ☕️


Bone Broth has amazing health benefits due to it being rich in collagen, minerals and amino acids and, as it’s in liquid form, all these goodies are easier for your body to absorb. Bone Broth is also incredibly nourishing for your gut and has anti-inflammatory properties to boot! Oh, and did I mention it’s gluten free, dairy free and sugar free? BOOM!

You may also like to read Lemon Water Detox


If you’re making a lovely Sunday (or any day) roast, for heaven’s sake don’t throw out the bones! They’ll do nicely as a base for your very own batch of bone broth. And if you’re making it just for yourself/your family, keep any bones (and veggie peels for that matter) left over from meals during the week. Just pop them in a freezer bag and store in the freezer until you’re ready for them; I’m personally not bothered about them being gnawed on a bit by family but the choice is yours.

If you are looking for a vegetarian or vegan broth, a great alternative to the bone broth is a miso soup. We have been using Clearspring miso and it’s delicious!

Below is our homemade recipe to make your own batch of chicken bone broth.

Vitality Homemade Bone Broth

  • Servings: 4-6
  • Difficulty: easy
  • Print

A fresh, light and healthy broth option to serve before or with your dinner. Perfect for gut health.


  • Carcass/bones from a roast or from your local butcher (tell them you’re making broth/stock and they should be able to help you out with the right type of bones/trotters etc.)
  • Veggie peels (we normally keep them in the freezer until we have plenty)
  • A few whole black peppercorns
  • 2cm fresh turmeric, chopped (or ½tsp ground)
  • 2cm fresh ginger, chopped
  • 10ml apple cider vinegar (this helps break down the connective tissue to get all the goodness out)
  • Water, enough to fill your saucepan/pot


  1. Everything goes into your saucepan/pot (I use the largest pot I can find so I get a nice big batch!)
  2. Fill almost to the top with water. Bring to the boil.
  3. Turn down the heat and simmer for at least 3 hours.
  4. Strain all the chunks out and you’re good to go!
  5. Once it’s cooled sufficiently you can put whatever you’re not going to use there and then into the freezer to have when you please.

If you’re considering purchasing broth from a commercial outlet or restaurant, make sure you consider any food intolerances you may have. Commercial broth may be made with onion or garlic so make sure you check the label or ask the restauranteur/wait staff.

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Snack Idea: One Minute Muffin


Here’s a tasty gluten-free, dairy-free, refined sugar-free, pick-me-up that cooks in one minute! Read more

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Your Healthy Start: Brekkie of Champs🏆

Feeling hungry by 10am? | Barely any energy left since 11am? | I’m so hungry, I could eat my workmate’s lunch! | My 15 min break is generally around 14:30 |  Is it 5pm yet? | What am I having for dinner tonight?

Above are many instances and feelings experienced because you have compromised on your breakfast in the morning. Sugary cereals or 2 apples for brekkie are certainly not going to cut it, I’m afraid!

In order for you to have a productive and efficient morning at work or on a day off, you need those nutrients that are going to give you and your family what you need to be at your best. Always ensure there’s an adequate amount of protein in your brekkie (or any meal for that matter). This will reduce the likelihood of you sneaking over to the bikkie tin mid-morning because you’re starvacious at 10am. We love eggs for breakfast. Plain and simple. And eggs are a fantastic source of protein, as well as omega-3, selenium, B vitamins, iodine, and vitamins A & D. If you can get them locally from a farm (or farmer’s market) where the chooks are free-range and preferably pasture-fed, then that’d be the best source. They’ll be super fresh and have the best nutritional profile. Otherwise, go organic or at least free-range. They’re also incredibly versatile so you’re less likely to get bored for breakfast. Here are a couple of our faves.

=> Find out what our nutritionist suggests for your food essentials


The greens can be baby spinach, kale, asparagus or whatever takes your fancy and you have on-hand. Kale and spinach are both ridiculously nutrient-dense and are key to the meal. Give your greens a bit of a wilt if you like (we do). And the eggs? Well, poach ’em, fry ’em, boil ’em, scramble ’em… mix it up!
As far as the toast goes, a nice gluten free loaf with a little something extra. Some seeds to boost the fibre, for instance. If you’re going to be eating bread, you might as well make the most of it. If you’re still eating gluten, I’d definitely recommend a good quality sourdough, possibly from your friendly neighbourhood artisan baker or farmer’s market. Sourdough is fermented slowly and is normally much better tolerated and digested by those with gluten sensitivity. Along with this, if you know who’s baked it, you can find out exactly what’s gone into each loaf (meaning there’s less chance of added ingredients you’ve never heard of).
Next, slice up some fresh tomato. Stack it all up, sprinkle on some turmeric, freshly ground black pepper and you’re hot to trot! Deeee-lish.