Archive for August, 2018

Healthy Inspirations Recipe of the Week – Balsamic Roast Beef

August 16, 2018

Make a delicious sauce out of the cooking liquid of this amazing roast beef, and delight the family. Serves 8


1.5 kg boneless beef chuck roast
to taste, sea salt and black pepper
2 Tbsp olive oil
1 onion, sliced
2 cloves garlic, minced
1/3 cup balsamic vinegar
1 1/2 cups beef stock
2 bay leaves
1 cup red wine (optional)
2 sprigs fresh rosemary


  1. Season the roast on all sides with sea salt and black pepper. Heat the olive oil over a medium-high heat in a large skillet, and sear the roast on all sides for 2-3 minutes.
  2. Place the meat in the slow cooker and top with the onion, garlic, balsamic vinegar, beef stock, bay leaves and red wine (if using).
  3. Cover the slow cooker, turn it on low, and cook for 8-9 hours.
  4. Remove and discard the bay leaves. Remove the meat and cover loosely with aluminium foil.
  5. Pour the liquid from the slow cooker into a saucepan and bring to a slow boil over a medium-high heat. Keep it boiling and let it reduce until you get the desired consistency for your sauce.
  6. Slice the meat and divide between serving plates. Pour the sauce over the top, and serve with steamed vegies.

Healthy Inspirations Recipe of the Week – Cauliflower Tabbouleh

August 9, 2018

Suits all phases – Serves 4


1 kg cauliflower
1 cup chopped cucumber
6-8 cherry tomatoes, quartered
1 bunch flat leaf parsley
1/4 cup freshly chopped coriander
1 Tbsp freshly chopped basil
2 garlic cloves, minced
Zest and juice of 1 lemon
1/4 cup + 2 tablespoons extra virgin olive oil
Salt to taste


  1. Cut the cauliflower in half, remove the core, then cut into small florets. In small batches, process the cauliflower in a food processor until small and uniform in size. Transfer over to a large mixing bowl, then continue until all the cauliflower is processed.
  2. Stir in the cucumbers, tomatoes, and chopped herbs.
  3. Toss in the garlic, lemon, and olive oil, stir to combine, then season to taste.


Coffs Coast Health Club eNews – August 2018

August 6, 2018










merch poster aug

august supps poster



Snacking vs Grazing … what’s the difference?

August 5, 2018


What is snacking?

Unlike grazing, traditional snacking is planned and isolated in nature. It is designed as a small meal in between the day’s main meals, to keep you ticking over and to prevent overeating.

It is recommended that snacks are consumed about two hours before or after a main meal. “Being a planned behaviour, snacks are therefore less likely to be in response to stress, boredom or excessive hunger,” says Ms Pirotta.

Dietary guidelines for snacking recommend nutrient-dense, low-energy foods and smaller portion sizes. Research shows that snacks from the core food groups – grains, meat or meat alternatives, fruit, vegetables, dairy or dairy alternatives – when eaten between regular, wholesome main meals (depending on your needs and exercise levels) promote a feeling of fullness and reduce the chance of you eating junk food, or overeating later in the day.

This results in a balanced daily energy intake, helping to support a healthy weight and overall well being.

So what can you do each day to reduce the chance of snacking turning into grazing?

How to reduce grazing

Ms Pirotta recommends these tips to ‘snack right’ and avoid ‘graze days’:

  • Don’t skip breakfast
  • If grazing is an issue,eat every two hours, whether it is a snack or main meal. Try not to eat in shorter time intervals, as this is more like ‘grazing’
  • ‘Sometimes’ foods,or‘junk’ foods can be enjoyed as part of a healthy diet, but not as a main element, especially if you are often sedentary. You’re also more likely to enjoy them when you only eat them ‘sometimes’
  • Aimtodo30minutesofmoderatephysical activity on most days of the week
  • Listen to your body and know when to stop eating. Your energy needs can differ every day, and depend on several things, such
    as what you ate the day before and your physical activity levels. So, remind yourself that you don’t have to finish all the food in front of you
  • Try to eat larger meals earlier in the day and lighter meals later, so your body has time to digest and use the energy across the day, rather than go to bed with a full stomach
  • Practise mindful eating–are you really hungry or are you bored/stressed, or actually thirsty? What other things can you do other than snack?
  • Limit eating  after dinner. If you’re still hungry, have a protein-based snack – eg, nuts, carrot sticks and hummus – or a hard-boiled egg.

The best types of snacks

Ms Pirotta recommends snacks that provide
a protein base with some carbohydrates and healthy fats. Protein makes you feel fuller for longer as it’s digested at a slower rate than carbohydrates. Fat is also digested at a slower rate, but provides the highest energy content, says Ms Pirotta, “so you need to be careful”.

Protein sources throughout the day also help to break up overall protein intake, helping repair the body, especially after an exercise session (for both cardio and resistance-training).

Ms Pirotta’s recommended snacks include:
• Raw nuts(30g=1serve; about a handful)
• Legumes( eg,chickpeas)
• 120g natural yoghurt
• Fruits
• Yoghurt based dips
• Vegetable sticks
• Wholegrain crackers with reduced fat cheese • 1-2 slices of cured meats (eg, smoked salmon). Changing your behaviour may seem daunting at first, but the best way to start is to set small achievable goals, says Ms Pirotta.

“Over time, these small goals will make a big change in the right direction. Even if you don’t meet your goal one day, don’t worry! We’re all human, and it’s human and healthy to indulge sometimes,” she says.

“The key is not to indulge too much too often, and enjoy regular physical activity. But for individualised nutrition advice and professional health behaviour counselling based on your lifestyle, preferences and physical activity levels, it is best to see a dietitian.”



  1. Grazing commonly includes frequent eating of an undefined portion of food, during undefined periods of the day, with short intervals between each ‘graze’.
  2. Snacking is a healthier option. It’s planned and isolated in nature and designed to be a small meal between main meals.
  3. Snacks from core food groups – grains, meat, fruit, vegetables, dairy – help to reduce overeating later in the day.

To learn about healthy eating plans,

Sourced from
VOLUME 2 2018