The way I eat has been pretty consistent throughout the years and focuses mainly on foods that support my digestive health as well as general wellbeing. Portion sizes have had to alter slightly based on my activity level as well as having to deal with hormones, but it’s important to me that I’m in tune with my body and how it feels on a day to day basis. When I talk about losing weight, around 80% of your success will come from the foods you eat. I’m not fanatical... Read More


Welcome to Week 3 of The Healthy Chef Protein Series. I’m excited about this week because it’s all about the importance of protein in sports nutrition. It’s a topic I’m passionate about because my years of training for fitness figure and road cycling competitions has really shown me the benefits of including good quality protein into my diet to support my performance and recovery. Just as a high-performance sports car runs its best on premium fuel, your body needs the... Read More


Welcome to my special 4 Week Protein Series. If you missed Week 1 last week, you can read The Smart Guide To Buying And Using Protein Powders here. This week I’m touching on having enough protein in your diet to support your weight loss goals. There are many studies that show that adequate protein in the diet is effective for fat loss. Protein is more satisfying than fat and carbohydrate and keeps us fuller for longer. When we feel more satisfied, we naturally eat less—and... Read More


A high quality, clean and wholesome protein powder is a wonderful addition to your smoothies. They are easily absorbed by the body and can boost your morning smoothie into a complete meal replacement. You can literally blend any combination of ingredients into your smoothies, BUT there is a magic formula I like to follow when making the perfect protein smoothie. BALANCE YOUR MACROS The secret to blending the perfect protein smoothie is to have the right balance of macronutrients... Read More


For the next 4 weeks, I’m going to look at the misconceptions and misinformation about protein powder and recommend the most simple and effective ways to use protein for your specific needs and goals. WHY DO YOU NEED PROTEIN? Protein is considered by many to be one of the most important macronutrients your body needs to grow and thrive. Whenever the body is growing, repairing or replacing tissue, proteins are involved. Protein is also the key nutrient to support ageless glowing... Read More


WINNER ANNOUNCED! CONGRATULATIONS to Sarah from Vicotria who has won our Green Smoothie pack! The Healthy Chef Team and I simply love the vibrant smoothie creations she has made using our new Healthy Chef Green Smoothie blend!   ____________________________________________________________________________________________________________________________ ARE YOU READY TO ADOPT A SIMPLE HABIT THAT WILL SUPERCHARGE YOUR HEALTH? If you are like most people who fall short of getting... Read More


My first Body Shaping event at HCHQ was held last week. It was a great evening that focused on how to effectively reach your weight loss and body shaping goals. Guests enjoyed one of my favourites teas, Genmaicha green tea (Uplifting Zen), on arrival, and got to sample a selection of the dishes showcased. The main points discussed were the three principles for any successful healthy eating or weight loss plan, which I call the “THE TRIANGLE FOR SUCCESS”. For more information... Read More

The Ultimate Guide To Choosing The Best Protein Powder – PART 1

Supplementing your diet with a quality wholefood protein powder is essential for those who are time poor or don’t get enough protein from quality food sources. Protein is important in maintaining healthy skin and digestive health. It also helps support pregnancy, a strong immune system, enhanced sports performance, sports recovery as well as sustained weight loss. I remember when I was first experimenting with protein powders in my early 20’s …..Everything I tried... Read More

My Top 3 Portable Snacks For Busy Movers + Shakers

My life is pretty hectic these days, so I make sure I’m prepared with quick, easy healthy snacks that will nourish and fuel my body on the run. I make sure they are rich in protein so that I can easily enjoy them for a quick breakfast or lunch at my desk. The best thing is that they all take less than a few minutes to make, and they can be kept in the fridge for up to 1 week. Perfect to enjoy with a cleansing green juice or energy boosting matcha latte. TO CURB CRAVINGS: ... Read More

The Ideal Day On My 80/20 Diet

Are you looking for a fresh start this summer? I find that a lot people make plans to eat healthily around this time but then crumble at temptation as soon as they see the cheese platter or chocolate cake. I know that it can be mentally tough to stick to a new diet, but it doesn’t have to be that way. I’ve long held the belief that the most important aspect of any diet is that it should be practical and deliciously healthy enough to follow. If you’re feeling hungry or deprived... Read More

Samurai Smoothie

This is my super healthy smoothie that will have you bouncing off the walls with energy. A revitalising blend of pineapple, lime, coconut and Organic Ceremonial Grade Matcha. Fresh pineapples naturally contain the enzyme bromelain, renowned for supporting digestion. The addition of protein supports sports performance, sustained weight loss, a strong immune system and healthy skin. 1/2  cup pineapple, cut into chunks 1 cup ice 1/2 cup coconut water or coconut milk 1/2 teaspoon... Read More

Why Protein Helps With Weight Loss

Protein is essential for our bodies. It’s needed for balancing hormones, assisting in weight loss, supporting detoxification and digestion, and supporting a healthy immune system. Protein is also the key nutrient that helps you get ageless glowing skin and lean toned muscles. WEIGHT LOSS Protein can work effectively to regulate the appetite, increase satiety and encourage significant weight loss. When attempting to keep total calories down during dieting, protein supplementation... Read More

Health Crunch Cookies

This is a protein packed power cookie that makes the perfect portable snack any time of day. Perfect as breakfast on the move with your morning coffee or green smoothie and great to pack into lunch boxes or into the back of a cycling jersey. These cookies take around 5 minutes to mix up plus an additional 15 minutes to rest before baking. They are soft when you pull them out of the oven, so it’s important to let them cool completely before devouring. What’s great... Read More

What To Eat Before + After A Workout

When I was working as a personal trainer, not a week went by when I used to see people virtually collapsing on the floor half way during their workout and not being able to complete their full session, due to not fuelling their body correctly and running out of puff. Whether you are exercising just for general health, fat loss or an athlete in competition, the nutritional strategy you put in place before and after training can enhance performance and reduce fatigue and dehydration... Read More

The Most Delicious Gut Friendly Vegan Pancakes

  These pancakes will nourish your body. They are vegan, gluten and dairy free and are delicious served with cashew or coconut yoghurt, banana and organic maple syrup. The recipe is inspired from the breakfast menu at Kamalaya Koh Samui where I’m staying this week. To make this recipe I’ve used the coconut water and meat from 1 young coconut which gives it a delicate sweetness. You can also use a good organic coconut milk in place of the 1 fresh coconut. It’s also important... Read More