In the fast-paced world of corporate life, it’s all too easy for belly fat to creep up. Long hours, high stress, frequent takeaways, after-work drinks, and less movement can quickly add up, especially for men. But the good news? A few small, manageab...
In the fast-paced world of corporate life, men often juggle unique health challenges that can affect both their wellbeing and performance at work. With growing responsibilities and shifting priorities, it’s easy to overlook how much our nutritional c...
A delicious weeknight dinner that's easy to meal prep and perfect for when you have a busy week ahead.
Ingredients:
- 1 tablespoon olive oil
- 1 onion, diced
- 2 cloves garlic, minced
- 1-inch piece of ginger, grated
- 1 teaspoon ground cumin
- 1 teaspo ...
Support your mental health with our delicious, mood-boosting overnight oats recipe with gut-loving chia seeds, cacao & berries.
Serves 2
Ingredients:
- 1 cup rolled oats
- 1 tbsp chia seeds
- 1 tbsp raw cacao powder
- 1 1/4 cups milk
- 1/4 tsp cinnamo ...
In the fast-paced world of work, maintaining mental health can feel like another task on a long to-do list. But prioritising mental well-being doesn’t have to be time-consuming or complicated. In fact, small changes to your daily habits can have a si...
These mixed berry beauties make the perfect indulgent but healthy self-care sweet. Rich in gut-loving fibre, heathy fats, and polyphenols, you can leave the guilt behind!
Ingredients:
1 cup mixed berries, mashed with a fork (we used frozen berries ...
How full are your wellbeing buckets? Taking a moment to review the different areas of your life that promote wellbeing can help you reflect on where you can make improvements and where you may find benefits in dedicating more time to. Consider these ...
This delicious red lentil dahl is a new favourite for us here at The Good Nutrition Co., and we are certain you will love it too!Â
If you're interested in starting to bulk cook as a form of meal prep, this recipe makes a great option! It's ready in ...
Meal planning can make all the difference when it comes to setting yourself up for health success. Consider the following scenarios:
Scenario 1: You haven’t put any thought into your meals for the week and you either end up putting together an unbal...
What comes to mind when you think of meal prepping? For some, their minds may turn to a big Sunday meal prep session that involves making the same meal to eat every day of the week. While this type of meal prepping may work for some, it’s certainly n...
One of the best ways you can support your immunity is by having a gut-healthy diet! Including a variety of plant-based foods that are rich in fibre can help feed your gut microbes and support your immunity. Unsure where to start? This meal plan is de...
This plant-based soup is rich in immune-boosting nutrients and makes a great meal prep option for your work week!
Ingredients:
- 2 Tbsp EVOO
- 1 onion, sliced
- 1 red pepper, sliced
- 1 knob of ginger
- 3 cloves of garlic
- Sprinkle of cinnamon
- Sprinkl ...
So super-simple and delicious, this Mediterranean Lunch Box is certain to become a weekday staple!
Serves: 2
- 1 cup cooked quinoa or grain of your choosing
- 1 medium cucumber - roughly chopped
- 1 yellow capsicum, chopped
- 1 cup baby spinach
- 1/2 o ...
What can you do to lower inflammation? Well, one dietary pattern that is known for its anti-inflammatory properties is the Mediterranean Diet. We’ve created a work-friendly meal plan to help get you started by incorporating simple and easy options th...
If you’re an employee constantly relying on takeaways and forgoing a good night’s sleep for the sake of meeting deadlines – your unhealthy habits may be silently increasing the inflammation in your body and making you susceptible to poor gut health, ...
This gut-friendly, plant-rich soup is a staple here at GNC in winter! The secret is to balance it with veggies, plant-protein and good quality carbs (either whole grain pasta or bread) to ensure a satisfying and delicious meal.
Serves 8
Prep time: ...
Are you someone who has tried just about every diet and can’t seem to find a healthy medium? Or are you someone who finds themselves in a continuous cycle of losing weight and then gaining it back? For many people, it can be very difficult to achieve...
Unfortunately, weight cycling is common for many people who go on extreme or fad diets, and it also has a negative impact on cardiometabolic health [1]. They find themselves losing weight initially, but then in more cases than not, they gain the weig...
With close to half of the world’s population expected to be overweight or obese by 2030 (World Obesity Federation), demand for weight loss solutions is surging!
I thought it was an important topic to discuss further after we touched on the issue in ...
To help you sleep better this month, we have a delicious treat that makes the perfect evening snack. Our new yoghurt bark recipe is rich in protein which may help regulate blood sugar levels and improve sleep quality, is rich in calcium which may hel...
When it comes to healthy eating, late night snacking has been shown to have negative health consequences [1]. But for some of us, what can we do with this information when our work schedule falls during the night? Let’s a look at how shift workers ca...
Are you struggling to fall asleep and stay asleep? Whether it’s your busy schedule, a reliance on caffeine, or high levels of stress that’s keeping you awake, you’re likely aware of how the quality of your sleep can affect you the next day. You may f...
We love roasted chickpeas and fava beans, so we thought we’d make our own!
We chose these Mingle flavours as there are no unrecognisable ingredients… just lots of delicious flavour combos! The best part…Making your own roasted beans is a cost-effectiv...
Have you ever experienced a quick shift in your mood when you feel hungry? Perhaps you’ve found yourself losing patience quickly as your hunger grows and you snap at your co-workers, but then once you’ve had a few bites of your lunch that irrational ...
This easy lunch or dinner meal can be prepped quickly and baked ahead of time in the oven. They are well-balanced, high in fibre and help you hit your daily plant intake! Take some to work the next day for lunch, as they are just as delicious for lef...
There is nothing more gut-warming than a beautiful bowl of homemade smokey baked-beans for breakfast (lunch or dinner, for that matter!). This flavour-rich meal is easy to prep when friends come for brunch or simply when you are feeling the need for ...
This iron-rich dish is perfectly balanced, simple and delicious! Adjust the size of your meat portion to your palm for the perfect portion.
Serves 1
Prep time: 20 minutes. Cook time: 30 minutes.
Ingredients
100g lean beef fillet
1 Tablespoon (20...
This delicious tuna pasta salad uses ingredients like extra virgin olive oil, plenty of herbs, and lots of veggies to provide you with plenty of mood-boosting nutrients. Did we mention it’s super quick to throw together too?
1 cup cooked wholemeal p...
Did you know that 1 in 8 people live with a mental health disorder [1]? Many employees suffer with a form of depressive disorder, which in no doubt can significantly impact their overall wellbeing and quality of life. While mental health disorders ar...
Who ever said that plant-based eating was boring? Not with this delicious recipe! Packed with flavours and fibre, this GNC lunch staple will keep you satisfied through to dinner.
Serves 2
Prep time: 10 minutes. Cook time: 15 minutes. Â
Ingredients...
To kick start the year with deliciousness, we decided to share one of our most popular breakfast recipes, our Overnight Raspberry Weetbix. If you have a tiny bit of time, you can make even the simplest of dishes look beautiful with a tiny bit of effo...
Building your meals around plants is one of the best things you can do for your health. But, it has to be interesting and tasty, right? This Chilli Tuna Poke Bowl is perfectly balanced to fill you up at lunchtime, leaving you satisfied with plenty o...
Whether you are a comfort eater, or use food as a way to celebrate, one thing is clear - our mood has an impact on our food choices. Have you ever considered the reverse? Using food to boost your mood? Well the evidence is growing is this exciting ar...
A balanced diet is important for our general health and wellness, and it’s no different when it comes to nourishing our brain.Â
The foods that we choose to eat play a crucial role in boosting our brain's performance.
Some of our favourite foods for...
Many of us are all too familiar with being sold empty promises about diets that are going to help us lose weight or magically fix all our health ailments. They may claim to have the “secret” to weight-loss, an “easy fix” to your problems, or are bein...
Whether it’s celebrating with friends over a Christmas barbie or sharing an elaborate Christmas spread with a perfectly glazed ham with family, there is nothing quite like the smells of Christmas to excite our taste buds.Â
Food is a huge part of our...
World Mental Health Day
Did you know that research now supports a direct link between better quality nutrition and a reduced risk of depression?
With Poor mental health now the leading chronic disease in Australia, impacting over 2 million Austral...
Staying healthy when you are busy can be a challenge for all of us, but it doesn’t need to be. Using our fool proof plate model as a guide for meals will help ensure you get all the nutrients you need as well as manage your weight, whether you ar
...
When it comes to trying to develop a healthy habit, it can be difficult to just do it!
That is why combining habits, also known as “habit stacking”, is a great way to create new habits and make them part of your daily routine.
We all have our usual...
Why do we need water anyway?
Water is essential for life and good health. According to the National Health & Medical Research Council (Nutrient Reference Values for Australia & New Zealand 2005), we need more water than our body can produce. This me...
Probiotics are trending! But should you take a probiotic supplement or simply up your yoghurt game?
We wrote this article for the Royal Australian College of General Practitioners to break down the research around probiotics and help GPs decide whet...
It’s a Hot Topic!
There is no denying that dairy is a hot topic! You either love it or hate it. Concerns range from gut-related symptoms to it being juice for baby cows to those simply avoiding it for fear of weight gain due to its naturally high fa...
Whether you cook in bulk for the month ahead, or want to save leftovers for a later date, freezer-friendly meals can save time and prevent food waste. These options reheat well, without losing their taste and texture.
Homemade Sausage rolls (with hi...
This salad is on high rotation during the warmer months. It is perfectly balanced with wholegrains and plant protein and can be enjoyed as a meal or a side. The fresh citrusy dressing, pomegranates seeds, herbs and dukkha offer a flavour explosion yo...
These plant-based protein balls are one of our favourite snack recipes. They are loaded with guilt-free goodness and are light and tasty. They are a great way to get legumes into the kids and they can easily be adapted to be lunchbox friendly but sub...
This bean and quinoa salad is one of our most popular recipes! It is not only a satisfying and tasty lunch, but cheap as chips too! We use canned beans (unsalted varieties where possible) for convenience and speed. It is a dish that can be prepared t...
This delectable and colourful bowl is so simple to make, you will want it for lunch every day! You can mix-up the veggies and wholegrain choices for more variety and adjust the spices that you add to the yoghurt dressing to suit.
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Ingredients (ser...
This gut healthy, no bake slice let's you enjoy chocolate without the guilt. It contains loads of prebiotic rich ingredients (they feed your gut bacteria) and polyphenols (think antioxidants) to boost your energy and nutrition. It is so easy and deli...
This fresh and light breakfast is not only high in protein and fibre to keep you satisfied throughout the morning but so tasty it will become a summer breakfast staple. Fruit and seeds are high in tryptophan, a compound that helps to make serotonin (...
Granola hasn’t always had the best reputation when it comes to being healthy! But this granola is different. It is low in sugar, high in fibre, good fats and taste! It is so easy to make and the perfect topper for yoghurt, porridge or fruit and can b...
