Coconut Cream/Oil = Saturated Fat source

So what are the facts?

1. Fats are important macronutrient, with omega-3 and omega-6 being essential fatty acids. That means we need them in our diet as our body can’t produce these without dietary input.

2. Health benefits associated with fats include absorption of fat-soluble vitamins (A, D, E & K), hormone production, insulation and more.

3. Dietary fat should consist of no more than 35% of your daily energy intake. Limit your saturated and trans-fat intake.

4. Omega-3 fatty acids have numerous health benefits. Increase your intake through consuming whole foods but if supplementing, have between 1–2g/day.

Fats — the misunderstood macronutrient

Fat has long been labelled as the…


Off to the gym with no time to read? Here are the key points…

  1. Protein is an essential macronutrient, are made of up to 20 amino acids and are the ‘building blocks of muscle’.
  2. Having adequate protein intake is imperative in supporting your fitness and weight loss goals. Aim for between 1.2–2.0 g/kg bodyweight per day. Research supports >3.0 g/kg protein when in a fat loss phase.
  3. Consuming high protein meal post-workout and spreading the remainder of your protein evenly throughout the day increases muscle growth potential.

In last week’s article we spoke about the importance of understanding how much…


There are a million fad diets people use to lose weight, and which claim to be the ultimate solution — consider the Atkins diet, the Southside Beach diet, and so on. While one may have you ditching carbohydrates and the other cutting fat from your diet, the overarching idea of these diets is to reduce your energy intake below what your body burns. This concept is known as energy balance.

Energy balance is a simple concept: if you consume more calories than your body requires, a calorie surplus, then you’ll be in an anabolic state and you’ll gain weight. If…

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