They’re ‘good fats’ but how healthy are the various nut butters? Dietitian Melanie McGrice debunks the spreads.   “Nut butters are a good source of protein and good fats, some better than others! Try and pick a nut butter without too much oil, salt or sugar added,” says McGrice. “Many people use nut butter and butter together; it’s better to use one or the other.” Raw vs roastedRoasting nuts…

Want to keep your energy levels up throughout the day? Sheena-Lauren ‘s Warrior Recipes will help you refuel and stay energised. Chocolate protein and coconut porridge BEST FOR: A mini boost before an end-of-day workout or if you need something in your tummy pre-early morning workout. (Sheena-Lauren recommends fasted morning workouts, but if you can’t fathom powering through without something to nibble, bite off a bit of brekkie and save…

Make your vegetarian lifestyle easy with these foods ideas. Eating out At a vego buffet, add more tofu, beans and nuts into meals like stir-fries, salads and soups for extra protein. The alternatives Look for modified versions of your favourite meals. In the era of mainstream meat-freeism, resorts and retreats are responding with vego takes on meaty faves – think sushi hand rolls made with water chestnuts, lasagne made with…

  Say hello to a toned bum with these glute and thigh workouts. Warm-Up: 10 minutes on the treadmill/Stairmaster at a steady pace (short of breath, but still able to hold a conversation). Directions: Perform each circuit three times before moving on to the next one. Rest for 45 to 60 seconds after each completed circuit. Circuit 1- Goblet squat // Barbell hip thruster // Dumbbell hip thruster Goblet Squat…

  Ditch the sugary treats for this decadent homemade protein bar.   What you’ll need (makes 10 bars) 165 g (2⁄3 cup) roasted beetroot puree* (see instructions below) 128 g (½ cup) raw almond butter 135 g (½ cup + 1 tbsp) unsweetened vanilla almond milk 1 tbsp natural butter flavour 1½ tsp vanilla crème-flavoured liquid stevia extract 210 g (12⁄3 cups, lightly packed) chocolate brown rice protein powder 80…

  There’s more to running than just hitting the pavement. Reduce your risk of injury with these head to toe running tips. Head: the way you hold your head when you run will determine your posture. Look ahead to where you are running, not down at your feet. Shoulders: Your shoulders need to stay relaxed; think about dropping them away from your ears. While running you may find they start…

  Stick to your diet plans with this 10 step guide to help you resist temptations, stay on track and get results. 1. Shop once a week – if the food is not in the house, you can’t eat it. Set aside just an hour each week to stock up on dietary staples or order online. Resist purchasing chips and chocolate. 2. Know your quick and easy meals – if…

  Covet a perky butt but not sure you’re ready for toned arms? A strength-training workout to suit your fitness goals will help you get there.  “A combination of compound and isolation [workouts] is great, especially in body sculpting,” says experienced natural bodybuilder and personal trainer Ami Stockton. The trick to body sculpting is knowing where and how to build lean muscle and tone and here’s why you should start….

  Do you suffer from bloating and puffiness? Fluid retention could be the culprit and here’s how you can naturally prevent it. According to naturopath Rebekah Russell from Blackmores Australia, the following may help reduce fluid retention: Dandelion leaf: This has been used traditionally for hundreds of years for its diuretic action. It can be enjoyed as a tea. Vitamin B6: This may help relieve fluid retention and other symptoms…