Using Optifast VLCD
Optifast VLCD Meal Replacements are a key part of a high quality, nutritional plan while…
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Taking Your Measurements & Photos
Waist measurement Ask a friend to help by finding the bottom of your rib cage…
Body Mass Index & Waist: Hip Ratio
This ratio of weight: height allows you to broadly classify your health risk. Calculate your…
Organise Your Kitchen
The first place to start being organised is in the kitchen, no matter its size,…
Stocking the Pantry
How many times have you found yourself purchasing takeaways or calorie-laden convenience foods because you…
1200 Calorie Food Only Meal Plan
The 1200 Calorie meal plan is designed to achieve gradual weight loss in a balanced…
How to Take Your Photo
Recommendations for taking photos – front and side on: Dress in clothing that is relatively…
Incidental Exercise
Incidental exercise is any type of physical activity that is not planned or structured. This includes…
Food Group Serves
A food group is a collection of foods that share similar nutritional properties or biological…
1200 Calorie Optifast VLCD Three Replacement Meal Plan
The 1200 Calorie Three Optifast VLCD Meal Plan is designed to achieve gradual weight loss…
Low Calorie Sauce Options
There are many ways to add flavor to your food without adding calories. There are…
Quick Bolognese
Ingredients (serves 4) 1 tbs light flavoured extra virgin olive oil 500g lean beef mince…
Classic Stir Fry
Ingredients (serves 4) 90 grams chicken OR 150 grams fish 2 cups vegetables 1 tsp…
Turkey & Salad Wraps
Ingredients (serves 1) 30 grams turkey 2 cups salad vegetables 1 wrap Method Place the…
Caring for Your Feet
Many adults have some kind of foot problem. If you notice any unusual wear pattern…
Managing Potential Medication Side Effects
Weight loss medications can cause some side effects. The most common time for side effects…
The 10 Principles of Goal Setting
Well set goals are: 1. Realistic Set goals that are within realistic reach: if you…
How to Distinguish Between Hunger Cues
Although you may think that your decision to eat is spontaneous, it’s quite predictable and…
Lower Body Stretches
Stretching is a simple physical activity. Regular stretching throughout the day will reduce muscle tension,…
Upper Body Stretches
Benefits of Stretching Stretching is a simple physical activity. Regular stretching throughout the day will…
Exercise Intensity for Weight Loss
You don’t need to exercise vigorously to burn fat. In fact, optimal fat burning occurs…
Your Fat Burning Zone
There are two main types of metabolic processes: 1. AEROBIC METABOLISM This is the dominant…
Making Inappropriate Eating More Appropriate
One of the most valuable strategies you’ll gain from us at Eviole is the ability…
What is Your Eating Style?
What is Your Eating Style? Another factor that can influence whether you eat appropriately is…
Leaving Food on Your Plate
Leaving Food on Your Plate Leaving food on your plate is a great habit in…
The Hunger & Fullness Scale
Close your eyes. Focus your awareness first on your mouth and tongue, then on your…
Stress & Performance
Fortunately, not all stress is bad: positive stressors (eustress) can motivate you and promote personal…
Ideas for Managing Time
No matter how many responsibilities you have, there are ways to use your time more…
Mindful Eating Tactics
A survey of 2000 people showed that the average person spends just 23 minutes a…
Choice Point
Sometimes we don’t act the way we want with our choices. There are three reasons…
Tips to Help You Minimise Your Alcohol Intake
The following tips may help you to minimise your alcohol intake: Pre plan social situations…
Managing Your High Risk Situations
Managing Your High Risk Situations Consider the following chain of events that led to an…
The Benefits of Resistance Training
Increased Muscle Strength and Mass: Resistance training is known to improve muscle strength and increase…
Planning for an Event
Ask yourself five questions before you leave the house for an event: Where will I…
Takeaway Meals
By preparing your own meals, you can save money and control the fat and energy…
Healthy Snacks
Including a nutritious mid-morning and mid-afternoon snack is a great way to manage hunger levels,…
Coeliac Disease & Weight Loss
In people diagnosed with coeliac disease, the immune system demonstrates an atypical reaction to gluten,…
Preparing & Cooking Meats & Vegetables
Meat and Poultry Meats are a good source of minerals including iron, copper, zinc, and…
Modifying Recipes
There’s no need to venture out in search of new recipes when you already have…
Main Types of Dietary Fat
There are four main types of dietary fat, all having a different effect on your…
Who should have their cholesterol checked?
Excess cholesterol can lead to heart disease however high blood cholesterol has no symptoms. Screening…
Honey Mustard Chicken Salad
Ingredients (serves 4) 120g ham, sliced into small pieces4 cups lettuce leaves, washed½ red onion,…
Mushroom & Spinach Frittata
INGREDIENTS (SERVES 6) 1 tbsp olive oil 1 white onion, diced 300g button mushrooms, sliced…
San Choy Bau
Ingredients (serves 4) 1 tablespoon peanut oil2 garlic cloves, crushed2cm piece ginger, finely grated400g lean…
Thai Fish Cakes
INGREDIENTS (SERVES 4)600g white fish fillets, finely diced1 tablespoon red curry paste1 tablespoon fish sauce1…
Tomato, Spinach & Ricotta Frittata Muffins
INGREDIENTS (SERVES 4) 12 eggs 1 glove garlic, crushed 1/4 cup basil or parsley 100g…
Zesty Beef Patties
Ingredients (serves 4) 400g lean beef mince1 tablespoon extra virgin olive oil1 small onion, finely…
Peri Peri Chicken
Ingredients (serves 4)5 red chillies1 garlic clove, finely chopped1 teaspoon salt½ teaspoon dried oregano½ tablespoon…
Coriander Lime Chicken
Ingredients (serves 4)400g chicken thigh, trimmed1 tablespoon olive oil2 cloves garlic, finely chopped3 tablespoons finely…
Dukkah Spiced Salmon with Crushed Carrots
Ingredients (serves 4)1 tablespoon extra virgin olive oil, plus extra to finish 10 large carrots,…
Chicken Souvlaki
INGREDIENTS (SERVES 4) 1 tablespoon red wine vinegar 1 tablespoon lemon juice 1-2 tablespoons chopped…
Basic Chicken Stir Fry
INGREDIENTS (SERVES 4)400g chicken breast, sliced into strips1 tablespoon rice bran oil1 chili, chopped1 clove…
Garlic Prawns
INGREDIENTS (SERVES 4) 1 tablespoons extra virgin olive oil 600g medium green king prawns, peeled,…
Recipes for Vegetable Dishes
In order to ensure a varied intake of a range of vegetables and to continually…
Grilled Vegetables
Ingredients• 1/2 eggplant• 1 zucchini• 1 tbsp balsamic vinegar• 1 tsp olive oil• fresh basil…
Vegetable Soup
Ingredients• 2 cups mixed vegetables (ie celery, carrot, onion, leek, spring onion, zucchini)• fresh parsley•…
Homemade Salsa
Ingredients• 2 tomatoes, quartered, deseeded and chopped• 1/2 cucumber, deseeded and chopped• 1/4 capsicum, deseeded…
Balsamic Salad Dressing
Ingredients• 1 tbsp balsamic vinegar• 1 tsp garlic• salt and pepper to taste• sweet chilli…
Vegetable Stir Fry
Ingredients• 2 cups chopped mixed vegetables (eg. mushrooms, carrots, capsicum, zucchini, snowpeas)• 1 tsp garlic•…
Fibre & Your Diet for Adults
The recommended daily intake of fibre is 30–35 grams; significantly more than the current average…
How Much Water is Enough?
The answer depends on your body size and daily activity level. On average, an adult…
What are the Effects of Caffeine?
Caffeine has many stimulating effects in the body. It stimulates the central nervous system and…
How Much Caffeine Do You Consume Each Day?
The caffeine content of drinks varies considerably with the strength of the drink and type…
Multivitamins & Nutritional Supplements
Multivitamins: Multivitamins should not replace a balanced diet Who might benefit from a multivitamin? People…
How to Control Your Brain in Times of Stress, Anxiety, or Fear
As described by Siegel, to make your best decisions during difficult times, it’s critical to…
Physical Activity Enjoyment Scale
It is a good idea to evaluate your exercise routine from time to time. It…
Integrating Movement Into Your Day
Incidental exercise is a great way to get more active without having to set aside…
1500 Calorie Optifast VLCD Three Replacement Meal Plan
The 1500 Calorie Three Optifast VLCD Meal Plan is designed to achieve gradual weight loss…
1500 Calorie Food Only Meal Plan
The 1500 Calorie Meal Plan is designed to achieve gradual weight loss in a balanced…
How to Align Common Values
Here are some common values. Note: there are no such things as ‘right values’ or…
Snacks to Boost Your Metabolism
Metabolism is a complex process that ensures our bodies are fuelled through burning energy playing…
Protein Balls
Ingredients (serves 18): 75g raw walnuts 75g raw almonds 20 fresh pitted dates 4 tbsp…
Spicy Baked Chickpeas
Ingredients (serves 5): 600g can chickpeas (drained, rinsed) ½ tsp sea salt 2.5 tsp sweet…
Food Diary & Meal Planner
Grab your food diary and meal planner for easy tracking during your program. Download now!
What is Complementary Protein?
Proteins are made up of building blocks called amino acids. There are 22 amino acids…
High Protein Products
Product Serving Size Protein Calories D & J’s Nature Protein Roasted Edamame 50g 23g 220…
Less Salt Please
World Salt Awareness Week, organised by the World Action of Salt and Health (WASH), encourages…
Exercise & Bone Health
There are several simple steps to support bone health beyond ensuring adequate calcium intake, with…
What Kinds of Calcium Supplements Are Available?
Calcium is present in many multivitamin/mineral supplements, calcium supplements, and supplements containing calcium and other…
Reducing Your Risk of Cancer
The exact mechanisms are still being studied, but several factors likely contribute: Increased hormone levels:…
Antioxidants
Antioxidants and Free Radicals: Understanding Cellular Damage from Oxidation Our bodies utilise oxygen, a crucial…
Vigorous Intermittent Lifestyle Physical Activity
Incidental Physical Activity and Cancer Risk Reduction Introduction Cancer, a leading cause of mortality worldwide,…
Common Weight Management Struggles
Embarking on a weight loss journey is often filled with hope and determination, but the…