Cooking and eating healthy doesn’t have to be difficult, time consuming or intimidating. Spending a few extra moments here and there, or a few extra hours once a week, can set you up for success. Consider these healthy kitchen tips when following our nutritional plans: 

Step one. Plan!

Without a plan, it can be hard to decide what to eat for each meal. Follow our meal plans and take away the guesswork on early mornings or late, tired nights. Follow shopping lists to avoid forgetting critical ingredients or panic buying in the supermarket which leads to waste. Having a plan sets you up for success. 

Step two. Stay organised 

Stay on top of keeping your fridge and pantry clean and organised. At the end of each week do a quick organise and stocktake of what is left in your fridge and pantry before writing your shopping list so that you know exactly what is needed. A clean and organised kitchen helps you think clearer about your food choices. 

Step three. Sourcing and storing ingredients

• Fresh herbs – your local farmer’s market or green grocer is likely to sell fresh herbs in much bigger bunches than you can find at the supermarket. It is even better to grow your own! If you are short on space consider a balcony garden or some pots by your window sill. To prolong the life of your fresh herbs store them in water-filled glass jars and cover with a plastic bag. Change the water every few days to keep your herbs super fresh. 
• Produce and eggs – consider shopping at your local farmer’s market once weekly for produce and eggs. Buying from the farmer’s market is a great way to ensure you are eating locally and in season, plus the produce you end up with is generally way better. A great way to know more about the source of your food is simply striking up a conversation with your local farmer. Did you know that eating in season is a great way to help our bodies function at optimum level? Farmer’s markets also sell the best raw honey! Keep an eye out for your local bee-enthusiast.
• Dry products – consider shopping at your local bulk food store for ingredients including nuts, seeds, spices, flours and grains. Take your own jars to tare or transfer ingredients into your own containers or jars at home. Bulk food stores often have a monthly discount day so keep an eye out for this and stock up. Another great option for dry goods is to shop online in bulk. There are many great online retailers such as iHerb and Goodness Me. Stock up for the month ahead on staples such as nut butter, oils, seeds and condiments.
• Oils – both supermarkets and specialty stores stock a great range of oils. When buying products such as olive oil, sesame oil, avocado oil and coconut oil, opt for extra virgin or cold pressed where possible. Oils are best stored in a cool, dark place.

Step four. Use leftovers

When looking at your leftover produce, consider what can be frozen (e.g berries, bananas) and what can be cooked (e.g. most vegetables). Roast leftover vegetables and add as a side to your meals, add to a frittata or blitz into a soup. Leftover or wilted herbs can be blended with a little olive oil or water and frozen in ice cube trays for future use.

When looking at your leftover produce, consider what can be frozen (e.g. berries, bananas) and what can be cooked (e.g. most vegetables. Roast leftover vegetables and add as a side to your meals, add to a frittata or blitz into a soup. Leftover or wilted herbs can be blended with a little olive oil or water and frozen in ice cube trays for future use. 

Step five. Cook in bulk

Cook once, eat twice (or three times, or four). Consider doubling meals that can easily be frozen. Soup, curries and stews all make for great freezer food. Simply defrost overnight in the fridge and heat up on the stove or oven. Almost all baked goods, such as muffins, truffles and slices, can be made in bulk and frozen. When making any type of loaf, slice before freezing. Pesto can be made in bulk and frozen in small jars or containers. 

Having nutrient dense meals in your freezer is an especially great idea for those late nights when you are time-strapped and would otherwise be reaching for convenient or fast food. 

Step six. Soak and sprout your grains, nuts and seeds

When you have the extra time, take a moment to properly prepare your foods for added nutrient density. Soaking your grains, nuts and seeds helps reduce anti-nutrients, increase digestibility and improve the nutritional profile. Soak grains such as rice, quinoa and oats in filtered water with a splash of  apple cider vinegar for up to 12 hours, then rinse before cooking. There are great resources on the internet for soaking nuts and seeds that will provide you with the time and process needed for each individual type. 

At Fluidform, we are all about setting yourself up for success through preparation. Try this fool-proof condiment, bursting with flavours to upgrade any meal. Add to any salad or sandwich and turn your boring office lunch into a delicacy!

Toasted Pine Nut Pesto

INGREDIENTS

• 1 bunch of basil, leaves picked
• 30g parmesan, grated finely
• 1 garlic clove
• 2 tbsp lemon juice
• 2 tbsp pine nuts or cashews, toasted
• 1/2 cup extra virgin olive oil
• 1/2 tsp salt
• Pinch of cracked black pepper

METHOD

Add all pesto ingredients to a food processor or blender. Blitz until combined.

Pesto can be stored in the fridge for up to 7 days, or frozen in airtight containers or jars for up to 3 months!

To make this dish vegan, leave out the parmesan or replace with 30g of nutritional yeast.

Support your movement journey with our Fluidform Your Body 2.0 6-week meal plan. 

When it comes to your health, movement and nutrition go hand in hand. A healthy diet fuels an active mind and body, and consistent movement helps motivate a healthy lifestyle. 

The foods we eat play an important role in both our physical and mental wellbeing. 

THE PHYSICAL BENEFITS FROM FOOD

Protein – Protein builds and maintains strong and healthy muscles, and builds enzymes and proteins for the body’s cellular processes. Adequate protein intake boosts metabolism. Protein also helps keep you satisfied between meals and reduces cravings.

Great animal sources of protein to consider include: lean beef, lamb, chicken, turkey, fish and eggs.

Vegan sources of protein to consider include: organic tofu, tempeh, chickpeas and beans.

Carbohydrates – Carbs provide the body with glucose which is converted to energy and used by our body’s cells. Carb requirements differentiate based on activity level and body mass.

Great sources of carbs to consider include: whole grains such as rice, quinoa and oats, potato, sweet potato, legumes

Fats – Good fats nourish the brain and nervous system. Fats are integral for brain function, hormone function, healthy weight and inflammatory response within the body. Fats also support skin health.

Great sources of fats to consider include: coconut products/coconut oil, tahini, ghee, avocado/avocado oil, nuts and nut butters, seeds and salmon.

Vitamins and minerals- protect and enhance immunity, cardiovascular system, bodily functions and menstrual health 

Fibre – support digestive system and energy levels 

Antioxidants – reduce risk of disease and maintain healthy skin, hair and nails 

Other foods to consider:

Fermented Foods – Fermented foods such as sauerkraut, kimchi, miso and kefir help to support a healthy gut flora balance. Fermented foods give your body a healthy dose of probiotics with are crucial to digestion. 

Sugar – Our bodies require sugar to survive however in large quantities or in the wrong form sugar can be damaging. When using sugar consider natural forms including raw honey, pure maple syrup and medjool dates

THE MENTAL BENEFITS FROM FOOD

Great nutrition can help with: 

Improved focus and concentration, boosted mood, increased brain function, healthy and maintained energy levels and the release of healthy hormones to boost self esteem.  

Introducing FLUIDFORM YOUR BODY 2.0 – a 6-week transformation challenge and meal plan of daily recipes to transform your mind and Fluidform Your Body.

This 6-week meal plan comprises of 3 x 14-day meal plans to cleanse, nourish and strengthen your body as you move through the movement challenge. We encourage you to follow the meal plans in the recommended order for ultimate results, however you are free to make swaps and alterations to suit your needs and lifestyle. 

FLUIDFORM YOUR BODY 2.0 MEAL SCHEDULE

Part one. CLEANSE launching July 18th

A clean, vegetable-rich meal plan with fewer refined carbs to make way for more vegetables and lean protein. In this first stage of the challenge we focus on cleansing and detoxing the body to promote clean energy, healthy digestion and glowing skin. 

New recipes include:

• Pesto & Goats Cheese Folded Eggs
• Coconut, Turmeric & Pumpkin Soup (Kee’s favourite)
• Chicken & Ginger Congee
• Mediterranean Chicken Bake
• Matcha Truffles

Download your Weekly Shopping List & 14-day Meal Plan

Part two. NOURISH August 1st

Similar to CLEANSE this meal plan is vegetable rich, however in this second stage of the challenge we begin adding in more whole grains and emphasise nourishing, sustaining and warming meals.

New recipes include:

• Pumpkin & Pesto Tartine
• Almond Butter Tofu Nourish Bowl
• Green Goddess Chickpea Sandwich (Kee’s favourite)
• Mushroom & Leek Risotto
• Eggplant & Butternut Lasagna

Download your Weekly Shopping List & 14-day Meal Plan

Part three. SUSTAIN August 15th

In this final stage of this challenge we build upon the previous nutrition pillars and introduce higher protein meals to build muscle and strength and sustain energy.

New recipes include:

• Green Shakshuka (Kee’s favourite, three times a week!)
• Kimchi Fried Rice
• Lemon, Chicken & White Bean Soup
• Grilled Snapper with Salsa Verde
• Spiced Cacao

Follow the daily recipes of recommended breakfast, lunch, dinner and snacks. Listen to your body, and alter recipes to suit your own dietary and nutritional needs. 

Our top 5 tips to make the most of your 6-week challenge:

1. Stay hydrated:

Aim to drink at least 2L of clean, filtered water each day to maintain your fluids with added exercise each day. Stick to water and herbal tea, we recommend eliminating sugary drinks such as soft drink, juice and flavoured water as well as excess caffeine. Start your day with a large glass of warm water and lemon to start the day hydrated, especially before having any caffeine which is dehydrating. You typically get 20% of hydration from the food you eat so don’t forget to include foods such as cucumber, iceberg lettuce, celery, tomatoes, watermelon and strawberries. 

Try our Ginger & Lemon Detox Tea

2. Be prepared: 

The key to keeping your health on track. Spend some time on Sunday getting yourself ready for the week ahead. Prepare the following recipes at the beginning of each week to set yourself up for success. 

Week one: Seed Bread Matcha Truffles

Week three: Zucchini Bread Granola Bars

Week five: Matcha Truffles and Savoury Muffins 

Visit our Guide To Recommended Brands or the brands we opt for when grocery shopping. Use this as a guide only, the key to eating well is keeping it simple, local and fresh.

3. Keep your food fresh: 

• Compartmentalise your fridge and pantry into categories: fruit and vegetables, grains and legumes, meat and fish. This helps to showcase everything you have available, to avoid foods going to waste. Keep foods with a shorter shelf life easy to see and use, to avoid being forgotten and going to waste.
  
• Only purchase enough food for the week ahead, to avoid food waste.
  
• Prepare any dressings or dips and keep them refrigerated, in an airtight container or glass jar.
  
• Bread can be stored in the fridge, and lightly toasted with meals. You can also store bread in the freezer. Be sure to slice the bread prior to freezing to allow for easy defrosting later. Simply place the frozen slice straight in the toaster. 
  

4. Get high quality sleep

Aim for 7-9 hours of high quality sleep each night. Sleep is the restorative phase of our day, giving our bodies and brain a rest allows us to reset. Maintaining a healthy sleep schedule encourages healthy hormone production, boosted immune system, better mood, exercise performance and increased productivity. To ensure a great nights sleep, avoid drinking caffeine after midday and consider limiting the use of screens before bed where possible.

5. Manage stress

Prolonged time in our sympathetic nervous system (fight or flight mode) can be damaging to our gut, energy levels, mental health and general wellbeing. Consider introducing elements of mindfulness to your daily routine to encourage ‘rest and digest’ mode within the body. Our favourite ways to practice mindfulness include: guided meditation, yoga, stretching, journalling and time spent in nature.

FOR BREASTFEEDING & BOTTLE FEEDING MOTHER’S

It is important to remember that every woman and their baby will respond differently to different foods while they are breastfeeding and bottlefeeding. There are no foods that every woman should avoid, however there are a number of foods you can limit or be aware of during this period, to ensure healthy milk production and a happy and healthy baby. 
Like any period in your life, eat foods in moderation and maintain a well-balanced diet.

Foods to limit or be aware of:

• Alcohol and highly processed foods / added sugars.
• Caffeine (includes black tea).
• Seafood high in mercury including tuna, swordfish, mackerel.
• Herbs such as peppermint, parsley and sage.
• Spicy foods and garlic may impact the flavour of breastmilk, which may impact how your baby responds.
• Be aware of common food allergies: dairy, soy, gluten, eggs, peanuts, citrus and fish. Monitor how your baby responds to these foods. 

At Fluidform, we understand the interplay of movement and nutrition to maximise your health and wellbeing. Nutrition helps to nourish and support your body, to perform better, move more efficiently and recover safely.

It is important to integrate a balanced diet of wholefoods, vegetables, vitamins and protein to fuel, energise and satisfy your body and mind. Most importantly, we recommend you listen to your body and feed it with the nutrients you need to feel strong, happy and healthy.

Nutrition should be simple and achievable. Forward planning allows you to map out your meals and ensure you are eating an abundance of balanced, fresh foods. Stick to wholefoods (unprocessed and free of added sugar), fresh fruit and vegetables and incorporate a mix of protein, carbohydrates and fats.

Our secret to staying on track with your nutrition is always having healthy, protein rich snacks on hand to keep your body energised between meals. We asked our friends at Sakara Life for the ultimate snack, to tick all our nutrition boxes while still being delicious.

Image & recipe source: Sakara Life

Superfood Cookie Dough Bites

Ingredients:

• 1⁄2 cup (120 ml) almond butter
• 1⁄4 cup (60 ml) maple syrup
• 1⁄2 teaspoon pure vanilla extract
• 1⁄4 cup (30 g) coconut flour
• 3 tablespoons flaxseed meal
• 1⁄4 teaspoon Himalayan salt
• 1⁄4 cup (30 g) cacao nibs
• 2 tablespoons hemp seeds
• 2 tablespoons unsweetened shredded coconut 

Directions:

• In a large bowl, stir together the almond butter, maple syrup, and vanilla until creamy.
• In a medium bowl, combine the flour, flaxseed meal, and salt.
• Add the dry ingredients to the wet and mix well to combine. Use the back of your spoon to work in the cacao nibs.
• Use your hands to roll the dough into 2.5 cm balls. 
• In a small bowl or on a plate, mix together the hemp seeds and shredded coconut. Roll each ball in the mixture until fully coated.
• Refrigerate the bites for at least 30 minutes before serving.
• Store leftovers in the fridge for up to one week, or in the freezer for up to one month. 

Find more healthy snacks over on Fluidform Nutrition.

FLUIDFORM NUTRITION

Welcome to the Fluidform Guide To Nutrition Fundamentals.

As we begin a new year, we want to take it back to the basics of eating well. Nutrition should not be complicated and healthy eating should not be a chore. Here is our guide to enjoying healthy food and how to keep it simple.  

It is easy to fall into new health trends and diets we see on social media, that often leaves us feeling confused about what we should be eating. We believe that nutrition should be simple, and with just a few things to focus on, you can feel amazing. 

Here we discuss five nutritional principles we use to create our meal plans. With this information, you will:

• Have a better understanding of our meal plans 
• Feel comfortable customising our recipes to suit your needs 
• Find confidence in creating your own healthy habits in the kitchen
• Have a base of knowledge when we discuss more complex topics such as detoxing, weight loss, skin health, energy and gut health, so you can apply these topics to suit you and your body 

1. The Power Of Plants 

Take a look at our recipes and you will quickly find a rainbow of different vegetables and natural ingredients. We believe in the nutritional power and benefits of plant-based ingredients and encourage you to incorporate a variety of plants into every meal. 

VEGETABLES 

• Green vegetables such as broccoli, kale, spinach, silverbeet, lettuce, broccolini, rocket, green beans and Brussels sprouts are nutritional powerhouses filled with vitamins and minerals to keep you healthy. You’ll find at least one of these in every lunch or dinner recipe, and we encourage you to follow the same principle for your daily diet.  
• Red, orange, yellow and purple vegetables such as capsicums, carrots, tomatoes, pumpkin, red cabbages, radishes and radicchio offer an entire spectrum of vitamins, minerals and antioxidants for a healthy gut, brain, heart and skin.
• Ensure to have one or more of these in your lunch and dinner, and even breakfast too if you desire!

FRUIT

• Fruit is not only a natural sweet treat, but provides our body with antioxidants and fibre. Enjoy 2-3 serves of fruit a day either in meals such as smoothies, porridges, puddings and salad or as a snack. 

LEGUMES

• Legumes are a fantastic plant based source of protein, fibre and carbohydrates. These include chickpeas, lentils, butter beans, black beans, cannellini beans, kidney beans, mung beans and green peas. You can use canned or dried, and these legumes can serve as a source plant based protein in your meal, or alternatively as a fibre-rich carbohydrate to accompany animal protein. 

GRAINS

• Focus on whole and unprocessed grains like oats, rice, barley, rye, freekeh, sorghum and millet, as well as quinoa and buckwheat (which aren’t technically grains). These are unprocessed and filled with fibre and complex carbohydrates, keeping your digestion moving along, your energy levels stable and ready for your workouts. 

With all of these amazing plants forming the base of your diet, you ensure you are getting a dose of:

• VITAMINS and MINERALS to keep up cellular processes and preventing disease.
• FIBRE for satiety and maintaining a healthy gut.

2. Quality Proteins Over Quantity 

While we love plants, eating plant-based doesn’t mean cutting out all animal foods. In fact animal foods can be incredibly nutritious if you choose to include them on your diet, and that is why we use them in some of our Fluidform recipes. 

We encourage looking at quality when it comes to shopping for these ingredients. This includes pasture-raised and organic chicken and eggs, grass-fed and organic beef as well as wild caught fish and seafood. Read our Guide to Recommended Brands.

When it comes to dairy, we encourage the use of organic or biodynamic dairy products. 

With all our recipes, we provide vegetarian, vegan, dairy-free and gluten-free options if applicable. 

3. Welcome Healthy Fats 

It’s important to count nutrients over calories, and nourishing fats absolutely have a place in the Fluidform nutrition plans. Incorporating healthy fats into your diet supports healthy female hormones, fertility, gut health as well as being anti-inflammatory and regulating appetite. All of these things help us to maintain a healthy weight and feel energised.

Our favourites include extra virgin olive oil, avocados, nuts and seeds of all varieties, coconut oil, coconut yoghurt and hemp seeds. 

You will always find at least one of these in our recipes, and we encourage you to ensure there is a source of healthy fat in all of your meals to ensure satiety, reduce cravings and support overall health. 

4. Indulge And Enjoy Yourself 

A healthy diet does not need to be without treats and indulgence, no matter your health goals. In fact ensuring you love the food you are eating is paramount to being able to stick to a healthy eating plan. 

When it comes to sweet treats, we encourage using whole fresh fruit to sweeten recipes or to enjoy as a snack or dessert. And beyond that, we use natural sugars in moderation such as maple syrup and honey. 

5. Make It Yours 

Customisation is key to long term success, and although we provide you guides and easy meal plans and shopping lists to follow, we encourage you to make it work for you. It’s important not to ignore your body’s needs. 

For example, if you are pregnant or breastfeeding, you may wish to add in larger servings of carbohydrates or proteins into the meals and supplement with snacks in between meals – we provide plenty of Fluidform Nutrition approved snack recipes.

If you are hungry at different times in the day, you can alter the plan to suit your needs. And if you are cooking for a family, you may wish to cook in larger batches to save you having to spend extended hours in the kitchen. 

No two people are the same. Customisation and listening to your body are very much part of our philosophy.

Start your year strong with our Rise & Restore 21-day movement challenge and meal plan. 

When it comes to your health, movement and nutrition go hand in hand. A healthy diet fuels an active mind and body, and consistent movement helps motivate a healthy lifestyle. 

The foods we eat play an important role in both our physical and mental wellbeing. 

PHYSICAL

• Protein – to build and maintain strong and healthy muscles, and to build enzymes and proteins for the body’s cellular processes. 
• Vitamins and minerals– protect and enhance immunity, cardiovascular system, bodily functions and menstrual health 
• Grains and fiber – support digestive system and energy levels 
• Antioxidants – reduce risk of disease and maintain healthy skin, hair and nails 

MENTAL

• Improve focus and concentration
• Boost moods
• Increase brain function
• Support and maintain energy levels 
• Release healthy hormones to build self esteem  

Introducing RISE & RESTORE – 21 days of workouts and daily recipes to get moving, eat well and feel amazing. 

Follow 21 days of workouts with a meal plan to support your daily movement with balanced and nutritious meals. 

Download your Weekly Shopping List

Follow the daily recipes of recommended breakfast, lunch, dinner and snacks. Listen to your body, and alter recipes to suit your own dietary and nutritional needs. 

STAY HYDRATED

Aim to drink at least 2L of water each day to maintain your fluids with added exercise each day. Stick to water and herbal tea, we recommend eliminating sugary drinks such as soft drink, juice and flavoured water as well as excess caffeine. Start your day with a large glass of warm water and lemon to start the day hydrated, especially before having any caffeine which is dehydrating.

Try our Ginger & Lemon Detox Tea

PREPARATION

The key to keeping your health on track. Spend some time on Sunday getting yourself ready for the week ahead. Prepare the following recipes at the beginning of each week to set yourself up for success. 

Buckwheat & Zucchini Bread
Soy, Ginger & Chilli Dressing
Lemon Tahini Dressing
Edamame Hummus
Hemp Seed Pesto
Brown Rice

Visit our Guide To Recommended Brands for the brands we opt for when grocery shopping. Use this as a guide only, the key to eating well is keeping it simple, local and fresh.

Follow these tips to keeping your food fresh:

• Only purchase enough food for the week ahead, to avoid food waste 
• Prepare any dressings or dips and keep them refrigerated, in an airtight container 
• Bread can be stored in the fridge, and lightly toasted with meals. You can also store bread in the freezer. Be sure to slice the bread prior to freezing to allow for easy defrosting later. Simply place the frozen slice straight in the toaster. 
• Compartmentalise your fridge and pantry into categories: fruit and vegetables, grains and legumes, meat and fish. This helps to showcase everything you have available, to avoid foods going to waste. Keep foods with a shorter shelf life easy to see and use, to avoid being forgotten and going to waste.

CUSTOMISE 

This meal plan and recipes are provided as a guide towards eating well and fueling your body with healthy, nutritious ingredients. It is important to listen to your body, and customise these recipes and meal plan to suit you and your individual needs. 

All the recipes in our Rise & Restore meal plan serve one for breakfast, and every lunch and dinner serves two. If you are cooking for one, you can adjust the shopping list or utilise leftovers for the next day. If you are cooking for a family, simply double the dinner recipes to serve four.

For days when you don’t have time to prepare or cook, a simple slice or two of our Buckwheat & Zucchini Bread with one of our suggested toppings makes an easy meal in less than 10 minutes. 

If you’re feeling hungry in between meals, refer to our list of recommended snacks. You can combine two snacks on each day or increase the quantities to feel full and satisfied. Remember to drink plenty of water in between meals, often when we feel hungry between meals our bodies are actually dehydrated. 

FAMILY FRIENDLY

These recipes are designed to please the entire family. We have provided different options to appeal to everyone. You can always swap tofu for chicken, or fish for chicken or beef to suit your needs.

DIETARY NEEDS 

Most of our meals are gluten and dairy free, using plant-based ingredients. Some are not, and you may need to alter to suit your dietary needs. 

GLUTEN FREE – all our Rise & Restore recipes are free from gluten. 
DAIRY FREE – all our Rise & Restore recipes are free from dairy. 
VEGETARIAN & VEGAN – see below for alternatives. 

• Buckwheat Toast with Hummus, Roasted Tomatoes & Sardines – omit sardines. Edamame is a rich source of protein. Try adding fortified nutritional yeast for an added source of protein and b-vitamins. 

• Salmon, Soba & Edamame Salad – replace salmon with 200g of tofu (serves two) or one boiled egg (per serve). 

• Poached Chicken & Pea Salad – replace chicken with 1 cup of lentils (per serve). 

• Walnut Crusted Barramundi – replace barramundi with 

1. 200g of baked tofu (serves 2) marinated in soy dressing OR

2. Oven-baked portobello mushrooms, stuffed with hemp seed pesto (2 per serve) and 1 cup of quinoa (per serve). 

THINGS TO AVOID

Where possible, over the next 21 days, try to avoid the following. A few slip ups is natural, but do the best you can. 

• Refined sugar 

What to go for instead? 

Fresh fruit, particularly strawberries, raspberries, blueberries, kiwi fruit, apples and pears. 

• Gluten

What to go for instead? 

Seed crackers, rice, rice crackers, buckwheat, quinoa, millet and amaranth. 

• Processed meat, caged chicken, caged eggs, farmed fish, grain-fed beef

What to go for instead?

Wild fish where possible, pasture-raised chicken and eggs and grass-fed meat. Organic is a bonus.

• Dairy 

What to go for instead? 

Coconut yoghurt, almond milk, coconut milk, coconut cream and nutritional yeast which gives food a cheesy flavour. 

• Vegetable oils and industrial seed oils 

What to go for instead?

Go for avocado oil, extra virgin olive oil (must be extra virgin), coconut oil, ghee, butter and hemp seed oil. Avocado, olive and hemp seed oils should be in a dark glass bottle (don’t buy anything in clear plastic), as this preserves the fats in them which can be unstable and negatively affected by light and heat. 

• Processed foods and food additives 

What to go for instead?

Go for whole foods over packaged and processed foods, make your own sauces and focus on simple flavours. 

SUNDAY EVENINGS

Sunday dinners are the perfect time to use up any leftover meals or ingredients from the week, to clear your kitchen for the week ahead. We have suggested a dinner, however we highly encourage you to choose your Sunday night dinner based on what you have leftover. Use this opportunity to be creative, and put together your own healthy and balanced meal.