Barbecued Pork Chops with Roasted Potatoes & Kale

Barbecued Pork Chops with Roasted Potatoes & Kale Recipe
Barbecued Pork Chops with Roasted Potatoes & Kale
Cooking the potatoes and kale in a foil packet in this healthy recipe gives you moist and tender results while using less oil. Choose a barbecue sauce that has the least amount of sodium and added sugars.

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Health and fitness with Lauren Hannaford


We chat to Lauren Hannaford (@lozhannahford) about her top fitness tips, how she stays motivated and her fitness mantra.


After competing as an elite gymnast for more than 20 years, IsoWhey-sponsored athlete Lauren ‘Loz’ Hannaford turned her fitness sights to gymnastics coaching, modelling and personal training. While touring the world with The Wiggles (yep, she once performed on stage as Dorothy the Dinosaur), Hannaford learnt the importance of the ‘do anywhere, anytime’ workout for boosting her health and wellbeing. “I always remind myself of how much more energised and vibrant I feel all day after I sweat myself through an awesome workout.”

Her top tips
Write it down – “This is a great way to believe you can do it. There is something about writing it down that makes it become real. When it becomes a real commitment there is no room for self-doubt or sabotage.”

Focus on process, not outcome – “I encourage [my clients] to have their specific goals but to ultimately make their main goal about a continued lifestyle. If you work toward the goal of making it become an ongoing lifestyle then you will just watch the other goals and results roll in naturally.”

Patience – “You see so many people fall off the wagon because their goal is too out of reach for the time being or don’t allow enough time. People often set goals and then can’t understand why they haven’t reached them after their first workout. Olympic athletes weren’t built in a day.”

Motivation hacks

Cultivate enjoyment – “Think about how you feel after each workout; how those feelgood endorphins make you feel vibrant and energised. I’ve never met a person who was disappointed they got up and did a workout but I have met plenty who were disappointed when they didn’t, and that is the motivation I get clients to use to keep coming back, not just focus on a weight loss number or whatever it may be.”

Mantra magic – “Have positive mantras that you memorise and remind yourself of over and over again. One that gets you to your workout, one that gets you through your workout and one that reminds you of how good you feel for doing your workout – so there is no room for negative thoughts.”

Go team – “Rally your friends or a work team around you. Train together and make it a ritual so that you are training for you but you are also all there training for each other. Coffee dates become a ritual, right? Then why not make training part of the ritual – before the coffee?”

Fit focus for 2016
“I think one of my focuses for my fitness in 2016 is to be more conscious of not letting winter stop me. I normally do my own kind of training but definitely next winter I will be booking into more classes to get my butt committed to training no matter how much I love my doona and pillow. And I’ll be changing things up and giving something new a try.”




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Steak with Cheddar Roasted Cabbage

Steak with Cheddar Roasted Cabbage Recipe
Steak with Cheddar Roasted Cabbage
A mix of roasted cabbage and red onion is topped with melted cheese for a divine side to steak in this quick and healthy dinner recipe. Serve with a mixed green salad or toasted and lightly buttered bread.

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Creamy Pesto Chicken Salad with Greens

Creamy Pesto Chicken Salad with Greens Recipe
Creamy Pesto Chicken Salad with Greens
For a healthy variation on creamy chicken salad, we’ve replaced half the mayonnaise with basil pesto. Serve over greens or make it into a sandwich for a healthy lunch.

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Creative exercises to do at your desk


Get moving with these creative desk moves by WH&F trainer Nichelle Laus before the sedentary fallouts kick in.

BICEPS CURL – grab a paperweight, a small, filled water bottle, a stapler, or your handbag handle in your hand. While seated or standing, take the object in one hand with your palm facing upwards. Starting with your arms straight at your side, bend the elbow and curl the arm up towards your chest, hold, then lower back down. Repeat.

 – get into a push-up position and place hands on edge of sturdy chair, slightly wider than shoulder-width apart. This is your starting position. Bend arms and lower body until your chest reaches the edge of the chair. Push body up to the starting position, and repeat.
Variation: Knees can remain on the ground throughout the exercise to make it easier.

 – grab two paperweights, cans, or small, filled bottles of water. Sit on a chair with your knees bent at 90 degrees and your feet flat on the floor. Bend forward slightly, look down at the floor and keep your back straight. This is your starting position.
With palms facing each other, extend arms out to the side, squeezing the shoulder blades, hold, and return to the starting position.

Face away from the chair. Place your hands behind you on the edge of the seat, shoulder-width apart. With your hands securely in place, step a foot or two away, and straighten your legs and keep heels in contact with the floor. Straighten your arms so that your body is lifted. This is your starting position.
Bend your elbows and lower yourself until your elbows are 90 degrees, hold, and re-straighten back to the starting position. Repeat.

LEGS AND BUTT  BODYWEIGHT SQUAT – stand with your feet shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees until your thighs are parallel to the floor. Pause, stand back up, and repeat.

HAMSTRINGS STANDING LEG CURL – Stand behind your chair and hold on to it for support. Kick one foot back at a time, allowing your heel to almost touch the back of your thigh. Lower your foot back down and repeat.
Tip/Variation: You can add some resistance by looping your handbag onto your ankle.

Extra cardio tip: “To make the most of your limited hours, take the stairs instead of the lift. Take two at a time for extra burn.”

For more check out this video of desk yoga, for stretches and relaxation tips.



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#RawFitspo – Win 1 of 3 protein packs from Amazonia


WIN 1 of 3 AMAZONIA Protein Packs to fuel your workouts, by sharing your #RawFitspo selfie.

How to win

Stay tuned for callouts on our official Facebook page and Instagram for monthly call outs. Get your game faces on!

To enter:
• Follow @whandfmag
• Follow @amazoniaco
• Post your selfie, #RawFitspo and tag @whandfmag

The three most creative entries will win.


Terms & Conditions for RawFitspo Competition
1. Entry is open to all residents of Australia aged 13 years and over except employees of the promoter and their immediate families and agencies associated with this promotion
2. The promoter shall not be liable for any loss or damage whatsoever that is suffered (including but not limited to indirect or consequential loss) or for any personal injury or suffering sustained in connection with any of the prizes offered except for any liability that cannot be excluded by law.
3. All entries become the property of the promoter.
4. The promoter accepts no responsibility for late, lost or misdirected mail or for any prizes damaged in transit.
5. The promoter is Blitz Publications & Multi Media Group Pty Ltd, 1 Miles St, Mulgrave, Victoria 3170.
6. To enter the competition, entrants must post their ‘gym selfie’ photo on their own Instagram account, tagging @whandfmag and using the hashtag #RawFitspo. Users must be ‘following’ the Amazonia (@amazoniaco) and WH&F (@whandfmag) Instagram accounts to be eligible, and have their Instagram profiles set to ‘public’ view. Entrants must email the original photo to
7. The competition will be judged by a panel appointed by the Promoters, and the three most creative selfies each month will win one of three prize packs.
8. The total prize value over six issues is $1439.10, with 18 to be won. Each pack is valued at $79.95. Each Amozonia Protein pack contains one ‘Raw Workout’ pre-workout supplement and one ‘Raw Protein Isolate’ protein powder.
9. Winners will be notified on the day after the magazine goes on sale via email.
10. Start Date of Competition: 2nd March 2016 at 12 noon (EST)
11. End Date of Competition: 16th August 2016 at 12 noon (EST)
12. Date, time and place drawn: Prize drawn the day after magazine sale date at 12 noon (EST) at 1 Miles Street, MULGRAVE VIC 3170.
13. If the prize remains unclaimed after three months of the first draw, then a replacement winner will be drawn.
14. This is game of skill and chance plays no part in determining the winner.
15. Prizes are non-transferable or exchangeable and cannot be taken as cash.
16. The judges’ decision is final and no correspondences will be entered into.
17. By entering this competition, you consent to Blitz Publications & Multi Media Group Pty Ltd giving your mailing address to product suppliers in the event that you are a winner for the purpose of delivering your prize. Your address will not be used by Blitz Publications & Multi Media Group Pty Ltd or the supplier for any other purpose.
18. By entering this competition, you also confirm that you have read the Blitz Publications & Multi Media Group Pty Ltd Privacy Policy ( and consent to Blitz Publications & Multi Media Group Pty Ltd giving your mailing address to product suppliers in the event that you are a winner, for the purpose of delivering your prize
13. Should you be selected as a winner of this competition, you acknowledge and agree that no liability attaches to Blitz Publications & Multi Media Group Pty Ltd for any damage to, fault with or issue arising out of the product or prize, either during transit to you, or upon its receipt by you or at any stage thereafter. Blitz Publications & Multimedia Group Pty Ltd will not be responsible for this replacement of the product or prize if any issues arise.




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Healthy snack ideas


Looking for healthy snack ideas? Try these easy snacks by dietitian Sally-Anne Livock.

    •    1 piece of fruit such as a banana or an apple. 

    •    15 unsalted, raw nuts 

    •    200 g tub low-fat natural yoghurt 
with frozen berries 

    •    4 apricot halves and 4 almonds 

    •    punnet of strawberries 

    •    250ml skinny latte 

    •    Homemade smoothie with low-fat 
milk, yoghurt and frozen berries 

    •    1 cup air-popped popcorn 

    •    175g tub of Yoplait Forme yoghurt 

    •    1 John West 61g Tuna to Go 
Lemon & Cracked Pepper 

    •    10 Sakata crackers with salsa 

    •    Vegie sticks (carrot, celery, 
capsicum, snow peas, asparagus, 
cauliflower) with salsa 

    •    Small muesli bar (420 kJ approx.) 

    •    2 Ryvita or corn thins with slice of 
low-fat cheese and tomato 

    •    40 g mini tub light Philli with 
carrot and celery sticks



For more healthy recipes ideas and healthy eating tips, check out our nutrition section.




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Thai Peanut Curry Noodles

Thai Peanut Curry Noodles Recipe
Thai Peanut Curry Noodles
Thai curry paste delivers a spicy kick-in-the-pants in this healthy peanut noodle recipe. If you haven’t tried kohlrabi yet, here’s your excuse to buy it. The bulbous vegetable is related to broccoli and Brussels sprouts, but has a milder, sweet flavor and fabulous crunch.

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Chive & Goat Cheese Souffles

Chive & Goat Cheese Souffles Recipe
Chive & Goat Cheese Souffles
This light, airy individual cheese soufflé recipe is dramatically puffed when it comes out of the oven. Serve for a healthy brunch or lunch with a spring salad of watercress, baby arugula and tender greens tossed with lemon-chive vinaigrette.

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