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How to build a healthy wrap 940 788 Chrissy Freer
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How to build a healthy wrap

Wraps are a convenient, easy and nutritious lunchtime option, but can easily become energy dense or lack nutritional balance. Here are some tips to ensure your wrap is nutritious and a complete meal. Choose a wholegrain or wholemeal wrap (over white versions) to boost fibre. Also look for those that are lower in sodium (<200mg…

Eating to ease hormonal bloating 940 788 Chrissy Freer
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Eating to ease hormonal bloating

Do you suffer from hormonal bloating? Bloating is a common side effect of fluctuations in your oestrogen and progesterone levels, and typically really kicks in during the final week of your cycle (or is just Russian roulette during perimenopause!). Eating the right foods, especially during this time, can help ease excess bloating, aid digestion and…

Protein boost your breakfast 940 788 Chrissy Freer
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Protein boost your breakfast

Famished by mid-morning? I always recommend including a serve of protein rich foods with each main meal to support weight management and sustained energy levels throughout the morning. Protein helps satiety (the feeling of fullness), is important for blood sugar control and promotes lean muscle, which is key for metabolism. I find breakfast is the…

How to create healthy salad dressings 1080 1080 Chrissy Freer
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How to create healthy salad dressings

A good dressing really transforms salads from boring to delicious, However, many dressings can also be sneakily high in cals, fat and/or sugar. Here are a few tips to making healthy dressings and some of my favourite recipes. Start with an acid (such as a vinegar, lemon or lime juice): Note, I find white balsamic or…

Soluble fibre – low fodmap sources for IBS 940 788 Chrissy Freer
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Soluble fibre – low fodmap sources for IBS

Getting adequate fibre intake is one of the most powerful things we can do to promote our health. However, for those with irritable bowel syndrome (IBS), fibre is a double-edged sword. Not enough fibre can exacerbate constipation, and too much can trigger bloating, pain and discomfort (and ironically also cause constipation). Soluble fibre (such as…

Low fodmap plant proteins 940 788 Chrissy Freer
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Low fodmap plant proteins

Are you following a low fodmap and plant-based diet and struggling to eat enough protein? Or simply trying to increase your intakes of plant-based foods? While getting adequate protein can seem tricky if following a plant-based low fodmap diet, given many vegan sources of protein are high fodmap, it is possible. The trick is to…

Healthy toast toppings 940 788 Chrissy Freer
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Healthy toast toppings

With the right topping, humble toast can be transformed into a delicious anti-inflammatory, and satisfying meal, and not to mention quick and easy when you are time poor. The trick is to follow the basic principles for a balanced meal, choose anti-inflammatory ingredients and of course pack it with flavour wholegrains Choose a good quality…

Coffee intakes and perimenopause 940 788 Chrissy Freer
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Coffee intakes and perimenopause

I was asked a great question this week about coffee intakes, so below are a few of the key considerations, especially for women in perimenopause. On the positive side, there is evidence that moderate intake (up to 400mg of caffeine), which is approximately 4 standard or 2 strong coffees per day may reduce the risk…

Snacking for weight loss 940 788 Chrissy Freer
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Snacking for weight loss

Unsure whether you should be including snacks to support your weight loss goals? When it comes to snacking for weight loss, protein and fiber are key! Choose snacks that are high in unprocessed protein (like Greek yogurt, eggs, or cottage cheese) and pair them with fibre-rich, low-energy foods (such as veggies and fruit). This combination…

Delicious In Season Tomatoes 940 788 Chrissy Freer
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Delicious In Season Tomatoes

The recent hot weather has meant an abundance of delicious ripe tomatoes at the farmers markets. These sweet, tasty tomatoes cannot even be compared to the bland and watery things often passed off as tomatoes at the supermarket. Sadly, many of the tomatoes we purchase have been kept in cold storage, grown in hot houses,…

The Truth About Coconut? 940 788 Chrissy Freer
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The Truth About Coconut?

Unless you have not been in a supermarket for a very long time, you cannot help but notice the recent explosion of coconut. It’s EVERYWHERE! Coconut oil, virgin coconut oil, coconut flour, coconut water, coconut milk, coconut spread, coconut syrup, the list goes on and on. Don’t get me wrong, I am quite fond of…

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