How to make Pumpkin Damper


Earlier this week over at Kale and Co., I wrote about the ‘it’ vegetable that we should all be eating - super versatile, orange in colour and so easily paired with both sweet and savoury ingredients. The humble pumpkin is one of my favourites and this scrumptious vegetable has certainly been making … [Read more...]

Serving up Bone Strength

building bone strength

Today is World Osteoporosis Day.  Of course, this doesn't mean it is celebration time, because lets face it, nobody wants to actually have osteoporosis. Quite a few do though and its a pretty common disease with over 1 million Australians affected.  Osteoporosis makes bones become brittle leading to … [Read more...]

Be Well Week


On April 17th 2007, the world as I knew it fell apart. My Dad was unexpectedly diagnosed with bowel cancer. Within one week he underwent surgery to remove 40cm of his bowel and was told that there were traces in his lymph nodes also. Within two weeks he had started a 6-month course of … [Read more...]

Boosting Men’s Health

Dad and son

Just over a week ago it was Fathers Day in Australia and millions of Dad’s all over the country were inundated with socks, electrical appliances and of course, a multitude of vouchers. It is a time when we remind our Dad’s, husbands, granddads and the significant men in our lives that they are … [Read more...]

Five Breakfast Idea’s to start your engine

Five Idea's for Breakfast

We often hear about breakfast being awarded holy grail status in the race of 'who is the most important meal in the day' competition.  Of course, all meals we eat are important but breakfast is right up there don't you think? I know for a fact that bad things will happen to me and to others if … [Read more...]

Chocolate Cake Batter Chia Pudding Recipe

chia pudding

It might seem like I am a little obsessed with chia seeds lately as it's not long ago that I was whipping up a batch of Blueberry Chia Jam. The thing is, I can't help it.  These little seeds are just so good for our health with their bundle of healthy omega-3 fats, fibre and protein.  Chia seeds … [Read more...]

3 ways to make exercise fun again

Making Exercise Fun

Before I start complaining about my lack of motivation to exercise based on the wet, cold and dark, I will acknowledge that I do live in Perth and that our cold weather is not exactly the same as other colder, wetter places. However, it's all relative isn't it?  At 5.30am my fingertips and ears … [Read more...]

Healthy Bones – Are you taking action?

Healthy bones

This week, the 3rd - 9th August brings with it Healthy Bones Action Week, which calls on Australians of all ages to take three simple actions to build and maintain healthy bones: Increase daily serves of calcium through milk, cheese or yoghurt Go for a walk or commit to some regular exercise … [Read more...]

How to Make Blueberry Jam Without Sugar

no added sugar jam

This week I wrote a blog post which you can find here at Kale and Co. about the smart little seed known as chia. I, along with so many others around the world, have loved the amazing healthy properties of chia seed for a while now and take every opportunity to sprinkle it; on my porridge, in … [Read more...]

How to Break the Snooze Habit

Snooze Button

This morning I woke up to the sound of raindrops not so gently tapping on my bedroom window, just moments before my alarm started blaring in my ear. That alarm is the obvious sign that I need to get up and at ‘em and meet my buddies for a run. But you know what, the rain, cold and pitch black … [Read more...]