Healthy Empire Blog

Wanting to gain muscle and get lean or build your stamina to push past that finish line? It is nutrition at the right times and the right macronutrients that help with your fitness goals. Optimal nutrition for fitness may feel challenging (and sometimes it mat be) but making some surprisingly simple changes can be worth it. Starting with water and staying hydrated will help everything.  Regardless of your fitness level or ultimate this list will help you hit the ground running. Getting the best out of your workout goals with these pre and post nutrition tips. FUELLING UP BEFORE EXERCISE Eating a...

This next week we walk the Coasttrek and why!!Women are especially at risk for heart disease, but a few small lifestyle changes can make a big difference.  Cardiovascular disease remains the No 1 cause of death in the U.S. and Australian for men and women. The rates have been on the decline over the last 2 decades, UNTIL now.  So, why?As a dietitian and health food line developer, it is the constant availability of processed food leading to poor eating habits and lack of movement that are a major factor.  The good news is that there are small, easy steps...

Keto, no carb, no fruit? Confused as to what to do? Eating a range of all food macronutrients is important. Protein, carbs, good fats, vitamins and minerals through fruits and veg all play an important role in our health and when it comes to weight loss people often slash the carbs or something else. Longevity is key and protecting muscle is essential so you dont want to be cutting these key things out of your diet. Learn to achieve weight loss the right way.    The real foods to eliminate in your diet are the processed ones. Limiting highly processed and high-fat foods,...

The Smoothie has more benefits than you think, If you have ever been told that you shouldn’t drink your calories, consider smoothies the exception to the rule. Transform your body with a daily smoothie – it's the exception to the "don't drink your calories" rule. You can pack in a whopping 2.5 cups of veggies and 2 cups of fruit into one delicious drink. And with ingredients like spinach, celery, cucumber, sweet potato, and kale, you can sneak in some greens too. Plus, you don't need to strain out the pulp or skin.But here's the thing – not all smoothies...