2 May 2024
Unlocking Relief: How Clinical Pilates Alleviates Low Back Pain

Introduction: Low back pain (LBP) is a prevalent and debilitating condition that affects millions worldwide, impacting daily activities and overall quality of life. In this comprehensive guide, we'll explore the efficacy of clinical Pilates in managing and preventing LBP, delving into its principles, benefits, and debunking common myths. Understanding Low Back Pain:  LBP can stem […]

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20 April 2024
Chocolate Truffles

SERVES 12 | PREP TIME 10 MINUTES | COOK TIME 10 MINUTES | CHILLING TIME 20 MINUTES INGREDIENTS1 cup cream3 tbsp butter1/3 cup virgin coconut oil175 g dark chocolate (85% or higher),broken into 2 cm piecesFor the coating (optional), any of:2 tbsp cocoa2 tbsp chopped hazelnuts (or another nut you prefer)2 tbsp shredded coconut METHODPlace […]

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28 March 2024
Quinoa sushi

SERVES 4 | PREP TIME 15 MINUTES | COOK TIME 25 MINUTES INGREDIENTSFor the quinoa:1⁄2 cup quinoa1 cup water1 tbsp vinegar1 tsp saltFor the sushi filling:1 carrot, peeled1–2 spring onions1 avocado200 g raw, smoked orcooked salmon (or a185 g can of tuna), orcooked chicken, porkor beef (optional) For the sushi dressing:1 tsp finely grated ginger1 […]

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28 March 2024
Lifespan vs Healthspan. How Healthy are you?

What does “health” mean to you? Would you consider yourself “healthy”?

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28 February 2024
Garlic Roasted Mushrooms with Walnut Crumble

SERVES 6 | PREP TIME 15 MINUTES | COOK TIME 2 MINUTES INGREDIENTS12 medium portobello mushrooms150 g blue cheese or feta, at room temperature2 cloves garlic, finely chopped1 tsp fresh or dried rosemary or thyme, finelychopped (optional)1⁄4 cup walnuts, chopped into small pieces METHODPre-heat your oven to 180°C for fan-assisted ovens(200°C for regular bake ovens). […]

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31 January 2024
Cauliflower Risotto, Chicken,Parmesan and Smoked Bacon

SERVES 4 | PREP TIME 15 MINS | COOK TIME 10 MINS | CARB COUNT (PER SERVE) 7 G INGREDIENTSFor the lemon chicken:500g chicken breasts, cut horizontally into 2 cmthick steaks (check pack weight or ask yourbutcher)1 clove of garlic, slicedZest of 1⁄2 a lemon1 tablespoon of extra virgin olive oil1⁄2 teaspoon of saltFor the […]

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31 January 2024
Why Are Prenatal Tests Abundant While Postpartum Tests Are Lacking?

We are yet to grasp that how we support ourselves to ensure good health through our ongoing postpartum period, requires just as much preparation that we would invest during pregnancy and that the health of us as mothers during the first 40 days of postpartum can determine our wellbeing for the next 40 years of life.  […]

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19 December 2023
Spiced Roast Pumpkin and Cashew Salad

SERVES 4 | PREP TIME 15 MINUTES | COOK TIME 20 MINUTES INGREDIENTS1⁄2 pumpkin (about 1 kg)2 tsp curry powder1⁄2 cup chopped cashews1⁄2 cup natural yoghurt2 tbsp olive oil1 tsp salt2 cups roughly chopped leafy greens (babyspinach, baby kale, etc.)Freshly ground black pepper METHODPre-heat the oven to 200°C fan (220°C regular).Line an oven tray with […]

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24 November 2023
Brain Power Salad

We're loving having more salads with these longer warmer days. This salad will also bring you extra brain power to help you make it to the end of year and holiday time 🙂 SERVES 4 | PREP TIME 20 MINUTES | COOK TIME 25 MINUTES INGREDIENTSFor the roast cauliflower:1 cauliflower1⁄2–1 red onion1 tbsp olive oil1⁄4 […]

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20 October 2023
Potato Pancakes with Cottage Cheese

Health Tip by Kirsten Rose With the change to daylight savings and hopefully better weather, many people will be feeling more motivated to get back into more regular exercise and healthier eating. But  this time of year also often brings additional commitments as the Christmas celebrations seem to start earlier and earlier. Here's a few […]

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