Blog : health

What’s in your fridge Kate Callaghan?

What’s in your fridge Kate Callaghan?

Kate Callaghan is a nutritionist, dietitian, personal trainer, lifecoach and the founder of the Holistic Nutritionist. Kate has over 13 years of experience in the health and fitness industry. She is passionate about helping others achieve optimal wellness through nutrient-dense traditional whole-foods, adopting mindful and sustainable life practices, and moving in ways which rejuvenate rather than deteriorate the body. Kate’s goal is to educate, inspire and empower others to live life to the fullest each and every day. She also has a particular interest in hormonal healing which stems from her own struggles with hypothalamic ammenorhea which among other things made it extremely difficult for Kate to fall pregnant. As a personal friend of mine, having spent many years travelling to and from Wollongong University together where we studied dietetics, I am so proud of Kate’s journey which has seen her now entering her third trimester of pregnancy.

Having remembered her often interesting lunches (and breakfasts) on the way to uni I thought she would be a great candidate for this feature on ‘What’s in your fridge?’

So here is a look inside Kate’s exciting fridge!

Screenshot 2015-02-24 14.48.11



A little more on what is in Kate’s fridge:

  • Wakame seaweed and seed clusters
    • One of my friends made me these – they are delicious on top of salads or just as a little snack
  • Butter
    • I like to use butter for a lot of my cooking – sautéing veggies, omelets, adding to steamed greens. The fat helps the body to absorb the fat-soluble vitamins (A, D, E and K) that are found in the veggies. And it tastes delicious!
  • Anchovies
    • These are a bit of a pregnancy craving at the moment. I love them served with cheese (also seen in this picture) as a great calcium, vitamin D and protein-rich snack
  • Fermented Cod Liver Oil
    • This stuff is loaded with omega 3 fatty acids, vitamin A and vitamin D. It’s a great supplement that I like to include daily, but especially during pregnancy to support my baby’s growth and development
  • Spirulina
    • Spirulina truly is a superfood. It is rich in iron, B12, chlorophyll (which helps detoxify the body). It’s also a great source of anti-oxidants and anti-inflammatory fatty acids
    • I like to mix spirulina with kombucha in the morning for a caffeine-free pick-me-up
  • Kombucha
    • Kombucha is a fermented tea that offers probiotic benefits (great for digestive health) and helps to support healthy liver detoxification. I aim for around 100ml per day
  • Full fat yoghurt
    • Another excellent source of calcium, protein and probiotics that I like to serve with breakfast (if I am having a banana omelet), or with a little fresh fruit and seeds as a snack
  • Avocado
    • Because you can never have too many avocados!
    • I add these nutritious goodies to pretty much anything – eggs, salads, veggie sticks, cacao (for a chocolate mousse)!
  • Bone broth (homemade stock)
    • I like to include bone broth in my diet each day as it is rich in gelatin and glycine, which are very healing for the digestive system, ligaments and joints. It’s also handy for soups and stews or for sautéing veggies
  • Sauerkraut
    • Sauerkraut is fermented cabbage, which is an excellent source of beneficial bacteria for a healthy gut. I add 1-3 tsp to my meals each day
  • Brazil nuts
    • I like to have a few of these each day on top of my yoghurt, salads or just as a snack, maybe with some fresh fruit. They are a great source of selenium, which helps to support fertility and thyroid function
  • Coconut water
    • I LOVE coconut water – it’s refreshing and delicious and it’s full of electrolytes. I like to add it to my smoothies.
  • Maca powder
    • This is root which originated in South America. It is useful for hormone balancing and provides a nice “malt-like” flavour to dishes. I add it to smoothies, quinoa porridge or banana pancakes
  • Eggs
    • Nature’s super-food! Eggs are full of healthy fats, protein, vitamins A and D, choline and B vitamins, to name a few. I probably have 2 most days – either with veggies or mixed up with a banana to make a yummy pancake
  • Garlic
    • Because every meal tastes better with garlic! And it’s pretty good for you – garlic is a great immune system booster and has high levels of sulfur, which help the body to detoxify
  • Vital Greens Powder
    • This super-greens powder is handy to throw into any smoothie or just mix with coconut water for when I need a pick-me-up


Quick Q&A with The Holistic Nutritionist

Q: Why do you think it is important to maintain a healthy weight?
A: “A “healthy weight” could mean different things for different people, but there are some conditions, which are associated with weights of either extreme. For example, being too underweight or too lean can cause menstrual and bone health issues in women, whereas being too overweight has it’s own problems, such as insulin resistance, diabetes and high blood pressure. It’s important to find that happy medium where your body works best and is free of weight-related health issues.”


Q: What do I do to maintain a healthy weight?
A:  “I focus on eating whole, fresh, unprocessed foods, with minimal sugar and packaged/refined foods. I also practice mindful eating, where I listen to my hunger and satiety cues – I eat when I am hungry and I stop when I am full. I also allow myself the occasional treat (hello dark chocolate) as I think it is important to not feel deprived, which can lead to binging and emotional issues with food in the long term.”

Get in touch with Kate:

What’s in your fridge Rebecca Gawthorne?

What’s in your fridge Rebecca Gawthorne?

Rebecca Gawthorne, who you may know better from social media as @nourish_naturally is an Accredited Practising Dietitian (APD), Nutritionist and member of the Dietitians Association of Australia (DAA). Apart from her qualifications and expertise in the area of health and nutrition, it may come as no surprise that Rebecca is passionate about food, which is very obviously demonstrated by her exceptionally bright, colourful and inspiring instagram.

After falling in love with her incredible creations, what we loved even more is Rebecca’s vision and belief which strongly resonated with the core values which make up the Luz Almond company and the Luz Almond team.

Taken directly from her website:


My vision is to create a healthier Australia, a healthier world. And that all starts with YOU! I want to motivate YOU! Inspire YOU! Enable & empower YOU with knowledge & skills to nourish YOUR body, love your body and make changes for the best.

I don’t believe in fad diets. I don’t believe in restriction. I don’t believe quick fixes with expensive diet pills.

I do believe in healthy eating. I do believe nourishing naturally. I do believe in fresh, real, wholesome foods that make you feel, look and live fantastic. And I also believe in treating yourself & enjoying food.”

 So let’s have a look what is inside the nourish_naturally fridge:

RG: “Here’s my “fruit & veg fridge”! I have two fridges, one for fresh fruit & veg, one for everything else! My fruit and veg fridge is packed full of fresh veggies for salads, baking and making veggie slices & stir-frys. I load up on fresh fruit for smoothies (my fave is  mango, banana, passionfruit) & making fruit salads! I love fruit with everything – on my muesli, in my salads, with my yoghurt, as my ice cream, dipped in chocolate! Mmmmmm 🙂
Rebecca’s #1 tip for maintaining a healthy weight…
“Nourish yourself naturally with real, healthy food. Make time to plan your healthy meals, shop healthy, prepare your meals & snacks.”

Be sure to check Rebecca out on social media:
To Detox or Not Detox?

To Detox or Not Detox?

Did you indulge over the holidays? Was it one too many champagnes or that extra slice of cake…on a few too many occasions? We have all been guilty of a little over indulgence during the festive season with the endless parties and catch ups, it can be hard to maintain your ‘usually’ healthy eating and exercise routine. Consequently when January rolls around, detox advocates see this time of the year as the ultimate opportunity to promote their detox programs. It comes as no surprise that many people are drawn to the promises of rapid weight loss, increased energy levels, improved health and decreased inflammation which are used to endorse and promote them.

What is a detox?

Detox diets claim to cleanse your body of toxins, ultimately resulting in rapid weight loss and an overall feeling of health and wellbeing. Yet some people fail to realise that the human body already has its own extremely efficient detoxifying process, with no evidence to suggest it needs any help to get rid of waste products if we are healthy. The three main organs which naturally detoxify the human body are:

  1. Kidneys: Clean the blood by removing waste products before returning it to the body. The waste products are concentrated in fluid which is then excreted as urine from the body.
  2. Liver: Removes toxins from the body (most well know is alcohol), processes food nutrients and regulates body metabolism. The blood must be filtered before it travels around the body.
  3. Lungs: Maintain the body’s respiration by bringing oxygen into the body which provides it with energy, while removing carbon dioxide which is a bodily waste produced by cellular metabolism.

 What does a detox diet involve?

Many detox diets are predominantly comprised of maximum consumption of fruit, vegetables and water with restrictions (often very strict) on the consumption of dairy products, meat products, as well as breads and cereals. In addition they often encourage kilojoule restriction and periods of fasting. Advocates promote the weight loss, reduction in bloating, improved skin and energy as the benefits of doing a detox.

However with very little scientific evidence to support them, the question remains – are they really all they claim to be?

By limiting whole food groups, particularly those which tend to be more kilojoule dense, it is by no means unexpected that the individual loses weight. What they fail to mention, is by doing so you are also putting your body at risk of a nutrient deficiency as these food groups also offer a plethora of nutrients, many of which cannot be found in fruit and vegetables in adequate amounts. In addition much of the weight loss is often regained once you regain your normal eating habits.

As a nutritionist and dietitian, I agree with a fellow nutritionist and dietitian Dr Amy Lanau who says the “ideal weight loss method is one where you are choosing a new way of eating that you’re going to be able to maintain rather than doing something for a short period of time and then returning to old habits”. With this in mind, there are a couple of elements of most detox plans which are worth incorporating into a healthy way of life:

  •  Increasing fruit and vegetable intake
  • Increasing water intake which assists with kidney function
  • Decreasing consumption of highly processed & junk foods
  • Decreasing alcohol intake

So as we embark on the new year, I encourage you not to get persuaded by the seemingly magic ticket to weight loss and perfect skin. Establishing a healthy weight comes from the consumption of a balanced diet (refer to the Australian Guide to Healthy Eating) and regular exercise PLUS keeping a happy healthy mind!!

A flying visit to Brisbane

A flying visit to Brisbane

by Jade Ashby

 After a busy day at the factory, I thought I’d go explore Brisbane by foot.  With google maps on my phone to make sure I didn’t wander too far, off I set for a walk along the Brisbane Southbank.  With the numerous bridges crossing the river connecting different city areas, it somewhat resembled a modern European city.  As it was dusk, the city was showing off with a display of beautiful pink and mauve tones.  Trees were illuminated along the stretch of the Southbank, trying not to be outdone by the city lights of the office buildings opposite.  A runners (or walkers) paradise!

Screenshot 2015-01-14 23.38.05

 A vibrant Brisbane sign for a vibrant city.   Can you spot the cyclist?bne

Screenshot 2015-01-14 23.37.31

 Each meal of the day should be enjoyed therefore one must take the opportunity to try new foods when in a new location.  Breakfast at Paleo (cafe).  A Luz Almond milk latte with the omelette of the day.  Lovely food and smiley staff.  If only I had time to look around the shops in Paddington.  Alas, it is a work trip, not a shopping trip!

Screenshot 2015-01-14 23.38.23

 Lunch at Botanica’s, don’t mind if I do!  An absolute must.  Owners Brett and Ali have created a gorgeous space to showcase their scrumptious salads (and sweets!).

Screenshot 2015-01-14 23.40.38


Screenshot 2015-01-14 23.40.53

A quick visit to Raw Pawpaw for afternoon teatime, or should I say, another Luz Almond Latte.  Other patrons were having a later lunch and I couldn’t help but wish I had more room as the salad plates looked divine!

Screenshot 2015-01-14 23.39.47

The sun was shining during my visit to Sourced Grocer and it appears the Luz Almond milks were also proudly illuminated within their fridge!

Screenshot 2015-01-14 23.38.55

Last spot for the day at Press Cafe.  A funky permanent pop store with wholesome takeaway options and lovely staff members.

Screenshot 2015-01-14 23.40.04


 Can’t wait for my next trip!


Cacao Truffles

Cacao Truffles

A delicious and healthy cacao truffle which makes the perfect not – so – naughty treat at this time of year!



1/3 cup purple skinned sweet potato puree (see step 1)

15 pitted Medjool dates

1 1/2 cups walnuts

1/2 cup raw cacao

1 tsp cinnamon

1 tbsp chia seeds

1 tbsp coconut oil (optional)

1/2 cup slivered almonds, toasted



1. Heat oven to 250 degrees celcius (or very hot) and bake the sweet potato for 1 hour or until soft when pierced with a fork. Allow to cool and then scoop out flesh from the skin (discard skin). Puree flesh in food processor (Mash can be made in advance and kept in the refrigerator).

2. Chop 1/4 cup of walnuts roughly and set aside. In food processor grind remaining walnuts until fine, then add dates and mashed sweet potato. Blend until mixture sticks together.

3. Add raw cacao, chia seeds and cinnamon and blend until incorporated. Add coconut oil (optional).

4. Remove from food processor and fold in chopped walnuts evenly.

5. Roll teaspoon sized amounts into balls and roll in almonds.

6. Place on tray and refrigerate until set (1 hour +). Enjoy as you please!



–        try other coatings to mix it up – chopped goji berries, cacao powder

–        to make the truffles that extra bit special dab them with gold leaf (see below)


Top Ten Tips to Avoid Ending up looking like Santa at Christmas

Top Ten Tips to Avoid Ending up looking like Santa at Christmas

There is no denying we all have a soft spot for the magic affiliated with the big jolly guy in the red and white suit…however despite all the love in the world we would prefer to not end the silly season looking like him! The fact is ‘you are what you eat’ and if you spend the entire silly season stuffing yourself with pudding and mince pies, you are bound to start resembling one. Here we have compiled our top ten tips for avoiding the Christmas weight gain:

  • Stock up on fresh produce and a healthy pantry – particularly if you are in Australia at this time of year, the warm weather and abundance of delicious fruit and vegetables makes it a great time to enjoy salads and fresh fruit. Avoid the temptation of eating highly processed food and Christmas treats by keeping it out of the house (at least until the 25th) – out of sight out of mind!!
  • Don’t go to the Christmas party hungry – consume a light meal such as a salad or sandwich (made on wholegrain bread) prior to the event to prevent you from overindulging on party food as soon as you arrive. Many party foods are ladened with saturated fat and / or sugar (think party pies, spring rolls and mince pies), which are high in kilojoules but leave you feeling unsatisfied and often result in excessive consumption.
  • Eat regular meals – skipping meals will often leave you reaching for the Christmas cake later on so stick to your regular meal times!


  • Don’t overindulge in alcohol – we know this is the time of year when we are likely to have a couple of extra champagnes, however it is important to remember that large quantities of alcohol disrupt sleep patterns as well being a significant source of empty kilojoules. Try and maintain at least 3 alcohol free days per week plus alternate each glass of alcohol with a glass
    of water – this will help prevent over consumption of alcohol as well as food!
  • Make better choices and set yourself a limit prior to arrival – try and steer clear of pastry /deep fried canapés in particular, as well as giving yourself a limit … let’s say four savoury items and one or two sweet treats (I will let you decide on the number) …and make sure you stick to it!
  • Maintain your sleep pattern – a late night out at a Christmas party may result in inadequate sleep particularly if it is mid week and you still have to turn up to work tomorrow. In contrast a heavy night of drinking may result in a serious hangover and feeling like spending the whole day in bed. Research has shown less than 6 hours or greater than 8 hours of sleep is associated with weight gain so you should be aiming for 7 hours of sleep a night, even during the silly season!!


  • Don’t try and lose weight – if there is one time of the year to NOT try and lose weight…it is Christmas – you are setting yourself up for failure! Christmas is a time to relax and unwind with family and friends, so don’t place additional pressure on yourself by trying to lose weight! If you have a few extra kilos to lose, focus instead on not putting on weight and then use the New Year to set yourself some achievable goals and targets!
  • Stay active – while this time of year is undoubtedly one of the busiest, don’t let it interfere with your exercise routine, as it is one of those times we need it the most. It will not only help prevent those extra kilos from creeping on but also tones our muscles and relieves stress which can also often accompany this time of year! If you can’t make it to the gym or your usual exercise activities, up your incidental activity by walking to work, choosing stairs instead of the escalators or power walking to do your Christmas shopping! Every little bit counts!
  • Use a smaller plate – it might seem ridiculous but studies have shown people who use a larger plate compared to those who use a smaller plate are more likely to consume more kilojoules. Regardless of the plate size we mentally feel we need to clear the plate (inbuilt from childhood when you weren’t allowed dessert if you didn’t finish everything on your plate), so those
    eating from the larger plate may have actually eaten enough before they finished their plate, yet the need to clear the plate results in overeating.
  • Enjoy yourself – most importantly allow yourself to enjoy this time of year, don’t set yourself expectations of perfect because chances are your ideals of perfect differ from someone else…and really who cares! Focus on what matters most and what this time of year means to YOU!

Gwinganna Top Three Highlights – A Review by Sami Bloom

Gwinganna Top Three Highlights – A Review by Sami Bloom

Recently, I was fortunate enough to spend five days at Gwinganna Lifestyle Retreat. It is a gluten, dairy and sugar free organic health retreat located on the Gold Coast. What an experience! It completely exceeded my expectations, and believe me, they were high! Why you might ask? What can a health retreat possibly offer that is so amazing? Well, it wasn’t just the luxury, the beautiful natural surroundings, the delicious and innovative food, the plethora of activities and the pristine facilities. It was so much more. What really impressed me was the incredible amounts of valuable information, real-life experiences shared by the over-qualified staff, and well-formulated seminars on offer, aimed at helping you understand health on all levels – mind, body and spirit. As a nutrition student I truly think this information was presented in such an accessible way for people from all walks of life, and it was heart-warming to watch my fellow retreaters eyes open up in such a gentle way. They were learning, understanding and most importantly they were being inspired! It is Gwinganna’s true intention to ensure you not only leave feeling reviltalised but that you are equipped with the tools to implement your new-found knowledge and appreciation into your everyday life, wherever home is. It is a true investment into your health and wellbeing. I could go on and on, but I will summarise my experience by outlining three highlights during my stay at Gwinganna. All the activities are optional, but these, in my opinion, are must-do’s…


  1. Wake up every morning with the group and with the sunrise – a 5:30am knock on your door (again, optional) ensures you are up in time for 6am lemon water and Qi Gong. Qi Gong is an ancient Chinese practice of gentle exercise aimed at balancing and harmonising our vital energy, reducing stress, increasing overall health and building awareness of mind and body. A gorgeous start to the day!
  2. Sharon Kolkka’s seminar on reframing your brain. So informative! And full of good stories and great laughs. A look at the physical implications of mental health as well as assessing our thought patterns and making positive changes. Extremely uplifting and fascinating. A must!
  3. Spend some time with Shelly, resident organic gardener and former chef, she is so full of knowledge on all things nature-related and is truly inspiring. She can teach you everything from how to make your own Aloe Vera juice to what herb to take when, and how to grow it.


Overall, a life-altering experience that I couldn’t recommend higher, if not just for the glorious food, the majority of which is grown on the property! Another highlight, if I can just sneak it in, was the people, both staff and guests. If you go, make sure you interact with those around you. It sounds simple, and perhaps intimidating for some, however it was so refreshing to be around people from all walks of life who have made this commitment to their health! They all have a story to tell and they all want to hear yours. Over the five days we became a little community and it was so wonderful to share the activities and experience with them. Be open and willing, and you will be beyond rewarded!


Foodies in Focus: Nourish RDs

Foodies in Focus: Nourish RDs

In case you haven’t noticed our foodie in focus each month is someone who shares our values and passion for healthy living through eating real food. While for some of you eating real food may seem easy, for others for whatever reason it is a little bit harder. In todays fast paced society, a million things can distract us from nourishing and loving our bodies the way we should and would like to but thankfully as the health and nutrition industry continues to grow, we are presented with inspiring people like this months foodie(s) in focus: Lisa and McKenzie, to help us on our journey.


McKenzie Hall and Lisa Samuel are Registered Dietitians and Nutritionists, best friends and co-founders of NourishRDs. Through public speaking, workshops, supermarket tours and cooking demonstrations, Lisa and McKenzie strive to help others build a positive relationship with food and their bodies. Together, they partner with other like-mind food companies (such as Red Raspberries), health professionals, and commodity boards to educate others about the value in developing maintainable and sustainable habits to achieve health, happiness and balanced living.

McKenzie originally from Canada, moved to California where she qualified as a registered dietitian and nutritionist after being involved in a number of programs which dealt with body image issues. She now uses her qualifications and experience to work towards her personal mission to promote positive body image, healthy eating behaviours, and overall wellness.


Lisa on the other hand is based in Washington and is a lifestyle consultant turned registered dietitian who is passionate about inspiring people to get into the kitchen and cook. She has written her own cookbook ‘Lisa’s Kitchen’ and spends much of her time consulting on community health and sustainability, an area which she is particularly passionate about.

One thing which came up when chatting with these ladies is how the word dietitian comes with a stigma attached to it, largely because it includes the word ‘diet’ while nutritionists appear much more approachable. However it is this stigma which Lisa and McKenzie are trying to escape by pushing their anti-diet mantra. Instead they are on a mission to inspire people to eat real food, love their bodies and laugh a lot – which is why we can’t get enough of them!!! When you sit down and talk with them it is like sitting with a best friend chatting about a hobby! Dietetics and nutrition is not just their job it is their life and something they are truly passionate about. We were so grateful to have had the opportunity to have met with such likeminded individuals and share the Luz Buzz with them, over an almond latte of course!


They love chatting to other passionate individuals so be sure to check them out on:

Twitter, Instagram, Pinterest and Facebook



visit their awesome blog here


Lemon Chia Vanilla Oats

Lemon Chia Vanilla Oats

Serves 1


1/3 cup oats

1 tbsp chia seeds plus extra for topping

1 C Luz Almond Original milk (or 1/2C water and 1/2C Luz)

pinch of salt

1 tbsp stevia (or sweetener of choice)

1tsp vanilla powder OR vanilla extract

Rind of 1 lemon plus extra for top

1 egg white

shredded coconut for topping



1. Combine oats, chia seeds, Luz Almond Milk, salt, vanilla and stevia/sweetener in a saucepan over medium heat. Bring to the boil then reduce heat and simmer for 2-3 minutes constantly stirring.

2. Add egg white and continue mixing, until completely incorporated and oats have reached desired consistency.

3. Pour into bowl and top with coconut, lemon rind and extra chia seeds.

4. Serve immediately.


Why Breakfast is Best!

Why Breakfast is Best!

Do you skip breakfast? Are you trying to lose weight? Are you short on time?

The Top Five Reasons for Eating Breakfast

  1. Prevents us from consuming higher kilojoule snacks later on. By the time we end up eating we are often so starving that we are craving that sugar hit which often comes in the form of high fat and high sugar foods which results in the consumption of more kilojoules. We also often over eat at our next meals to make up for our deprivation earlier in the day. Therefore it is better to eat smaller, more regular meals starting with breakfast.
  2. It jump starts our metabolism and gets the enzymes in our body (which we require for metabolising food) going so that we are able to better break down and absorb the energy and nutrients from the foods which we consume.
  3. It makes it easier for us to meet the dietary serve recommendations particularly from the breads and cereals groups as breakfast cereals and toast are commonly consumed at this meal. In addition these foods are often high in fibre which is great for keeping our bowels moving and helping us to feel satisfied for longer.
  4. Provides us with fuel, which is particularly important for kids who require constant refueling to sustain their growing bodies and brains. In addition, a study by the Journal of the American Dietitetics Associaton showed that regular breakfast eaters are more likely to exercise regularly, which once again helps us with our health and can contribute to weight loss.
  5. Weight maintenance and weight loss, as a consequence of all the reasons listed above!!! (Probably the number one reason you may consider changing your skipping-breakfast habit?!)


Quick tips to save you time

  1. Make it the night before…Chia pudding requires 5 minutes preparation the night before and it is good to go when you are!
  2. Put your cereal and bowl out the night before, then top with your favourite Luz Almond milk…how long did that take…5 seconds…even?
  3. Grab a piece of fruit and a Luz Almond Espresso almond milk…caffeine hit, good fats, carbohydrates and a bit of protein!

That is just a few quick and easy ideas but there are so many ways you can ensure you fit in your breakfast with some requiring no preparation at all. The best way to ensure you start your day the healthy way is to THINK, PLAN, PREPARE!