​Earlier this year, the World Cancer Research Fund (WCRF) and the American Institute for Cancer Research (AICR) released an updated report on the effects of diet, nutrition and physical activity on cancer. One of the 10 recommendations for cancer prevention was to:
 
“Limit consumption of ‘fast foods’ and other processed foods high in fat, starches or sugars.”

Wait what? Limit starches? I thought starch was good for you? Confused? We think we can clear things up for you.

​Nature has given us the beauty of fruit, vegetables, herbs and spices to name just a few. Nature was intended for us to survive and thrive on. Herbs and spices are full of antioxidants and phytochemicals (non-nutritive plant chemicals that have protective or disease preventive properties. They are non-essential nutrients, that is we don’t require them to survive but these chemicals in recent research demonstrate that they can also protect humans against diseases). 

Like many, I happily overindulged over the warm summer months with more than usual ciders and champers, overflowing cheese boards and flavoursome fish and chips on the beach! Did I regret it? Not even once! While I am a keen advocate of healthy eating and feeding and fuelling your body with optimal nutrition, I am also all for balance and moderation. I happily shared many a time over the summer with friends eating and drinking things that I knew weren’t the best for my body, but made special memories at the same time. This to me is just as, if not more important, than worrying about how many cups of veges I ate during the day, or how many burpees I needed to do to burn off that second wheel of Camembert! As we transition into cooler months, with less sunshine and more rain, it’s a time to give the body a rest and some nurturing to see us through the winter, healthy and happy.

You may be thoroughly enjoying your green or white tea, or indulging in some matcha, awesome! But… there’s a couple of simple tips you should know so you get the best from your tea tipple. Just tiny tweaks can increase the uptake of some of those fantastic antioxidants by as much as 80%.  Green, black, white tea… they are all generally from the same plant, where they differ is in processing. Matcha (this is the bright green tea powder used in tea ceremonies) is easily confused as simple powdered green tea, however in true Japanese style there is far more to this delicacy. Matcha tea is grown in specific conditions, and only the leaves are used, this goes to creating a tea with higher levels of a number of compounds. In modern japan and globally matcha is also used to flavour (and colour) many foods including noodles, mochi (a rice starch product, its super yummy), icecream and so on.

​As a nutritionist and a Mum with high school kids, I often get asked questions on my beliefs and practices on food. The most common one: "Do I eat and serve healthy meals at all times?" To be honest, I don't. I believe in a balance.
Here are some of my personal tips to enjoy eating while staying healthy.

For most of us meal planning is something we do to keep the wheels spinning on our household. Typically we are planning a week (or maybe two) of meals for the handful of people that we share a roof with. For me, my meal planning crash course began when I started cooking for several different families in their homes. Most of the time I would create a menu based on recipes I found on the web, write them on a piece of paper and then create my grocery list.