Since you're reading this article, I'm going to assume you keep a pretty close eye on your health & wellness. But sometimes you know you get it wrong. Correct? But sometimes, you don't know you're getting it wrong. Correct? And these are the mistakes that are keeping your goals just out of reach. It's for this reason alone I decided to put this together to give those looking for answers some clarity. I hope you can take something away from this and begin to "Take out the trash" from your pantry and cupboards.

When the nutrition world is throwing around all those "industry words" like 'Keto', 'Paleo', 'Atkins', 'FODMAP', 'Low GI', 'LCHP/F' and many more like it, you start to feel a bit dizzy and overwhelmed yeah? Developing your own healthy nutrition plan is all about making healthier choices every single day that will all add up to help you create the life and body of your dreams!

Healthy living and eating should not and IS not difficult. Once you get the ball rolling it's about staying on track by continuing to make healthy choices that support your new lifestyle. Little things like not buying those unhealthy foods and having them in your house is VITAL! Those who crave chocolate, don't have it in your house. You're a hell of a lot less likely to drive to the shops every time you feel like chocolate rather than walk to the pantry. The more you don't eat it, the more you don't really want it long term. The cravings will decrease and you'll crave them less often. 

Creating your dream body is a matter of choices made over a period of time. Choosing to eat a better breakfast, choosing to not snooze your alarm, choosing to prepare your healthy lunch and choosing to take the time and care to plan your nutrition for the week ahead. 


For all of you who enjoy your dietary "luxuries" it's time to say good-bye to the following and some examples why.

1. Flours, Grains, Pasta -

This is a MUST for most people because of a few reasons. Firstly, all of these foods have a far better and healthier option so you can easily make the switch that will also give you a very hefty physical reward. The use of plain flour and the like is not only hindering your physical goals, but it's also adding extra stress to you internal workings that will ultimately assist your physical exterior progress. 

Grains are also a BIG no-no for those looking to lose their gut and bring back the abs! Most people will experience an inflammatory response from eating grains like rice. Also, a lot of people convert grains straight into sugar, which in turn, causes a big insulin spike in the body, leading to extra weight gain and fat storage. Say good bye to all of these empty calories and meal "fillers". 

Still hungry? Eat more protein and fat. 

Remove these and add back in these healthier alternatives;

  1. Coconut flour

  2. Almond meal

  3. Quinoa

  4. Chia Seeds

  5. Buckwheat

These are all healthier substitutes for the above foods you'll be removing. 

2. Sweets, Biscuits, Packaged Foods - 

These are the foods that do nothing but have a negative impact on your health and physical body appearance. None of these are "NEED FOODS, they are all "WANT FOODS". You crave them because they are filled with sugar, giving you an endorphin release that is your feel-good hormone, and since we are creates of comfort, we want more and more of it! 

Go through your cupboard and look for chocolates, lollies, biscuits, chips, crackers, then also get rid of your ice-cream, frozen sweets, or whatever else you may have in the house that also needs to go! 

You can always keep them in there and tell yourself you won't eat them...because that worked the last time didn't it? And the time before that, and the time before that... say goodbye to your fitness goals. 


  1. Nuts/Seeds - almonds, cashews, pumpkin seeds, sunflower seeds, walnuts, macadamia nuts etc

  2. Cacao nibs - 100% pure chocolate (no sugar)

  3. Sugar-free Greek Yoghurt (add the above if need be)

  4. Home-Made Macro-Rich Snacks (cookies, slice, bliss balls etc)

3. Soft Drinks, Cordial, Fruit Juices, Sports Drinks, Alcohol & Mixed Spirits - 

These are some of the most easily avoidable dietary contaminants. If you're consuming any of these, you'll find it very hard, if possible at all, to achieve any sort of physical goal. 

This refers to people who are consuming these on a regular basis. Swap them out for water (flavour it if need be), fresh home-made juices (mainly vegetable), smoothies (if your diet allows) and you'll be not only removing a HUGE amount of extra calories but all the side effects that come with drinking these often artificial products. 

When you cut out fruit juice at breakfast, you will find it easier to cut out soft drink at lunch, then at dinner. All of these removed calories will go a long way to helping you stay in a calorie deficit and allow you to achieve fat loss, and a leaner more toned body. 


  1. Filtered water (flavour it with lemon, lime, orange, strawberries etc)

  2. Fresh fruit and vegetables to make your own fresh juices and smoothies

4. Unhealthy Oils - 

For decades now, people have been using vegetable oil, canola oil, margarine, sunflower or safflower oils and a few other incredible unhealthy hydrogenated oils in their cooking and baking. These oils have been proven to be a very unhealthy choice for people to use because of their make-up. 

These oils are also often used in cheaper low-fat products to make them more appealing to the public who think following a low-fat diet is the best thing for them. WRONG!

These OMEGA-6 fats are strong contributors to heart disease as well as impacting our overall health in the long-term. 


  1. Coconut oil

  2. Olive oil (used raw where possible)

  3. Hemp seed oil

  4. Butter (organic)

  5. Ghee/duck fat

All of these healthier alternatives present a much higher quality source of fat that will assist your body and where you are planning to take it! 

If you can start to implement all of this into your daily life, you'll be able to achieve fast, long-lasting results. 

These are not a 4 week change, it's a forever change. Start to shift how you think about food that will fuel your body. Especially those people with children, start to educate them as much as they can take in and show them how to make healthier choices with their food and drinks. 

Do you still need more help with cleaning up your pantry? Contact us TODAY for a FREE Pantry Clean-Out! (limited to certain areas of Melbourne)

Chia Seed Breakfast Pudding