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10 non-powder protein alternatives


Sick of your regular protein shake? Here are 10 foods that will help you fill your protein quota.

Your exact protein needs will depend on factors including body weight and activity level and type, but think 10 to 35 per cent of daily kJs with no more than 20 to 30 g at a time. A meal replacement smoothie should contain 20 to 30 g of protein – twice the amount required for a snack. The nutrients in these wholefood protein sources are optimally bioavailable, but be aware that many are energy dense, and consider splitting your protein quotient between nuts and milk or protein powder.

 1. Low-Fat Cottage Cheese 

(½ cup)

Protein: 14 g // kJ: 340

Love: Creamy, thick texture


2. Hemp Seeds (2 Tbsp)

Protein: 9 g // kJ: 689 

Love: Slightly nutty taste


3. Almonds (28 g) or almond butter (2 tbsp)

kJ: 672 / 798  // Protein: 6 g / 7 g

Love: Monounsaturated fats and extra satiety


4. Tahini (2 tbsp)

Protein: 5.2 g // kJ: 790

Love: Creaminess and healthy fat; perfect in place of nut butter


5. Silken Tofu (60 g)

Protein: 5 g // kJ: 827

Love: Thick, creamy texture similar to dairy and perfect with fruit 


6. Pumpkin Seeds (2 tbsp)

Protein: 5 g // kJ: 529

Love: Nutty flavour (even tastier roasted); great with milk and cinnamon


7. Chia Seeds (2 Tbsp)

Protein: 4.7 g // kJ: 580

Love: Thickening capacity thanks to the gelatinous texture when wet. Just two tbsp of chia supplies 40 per cent of daily fibre needs.


8. Oats (½ cup)

Protein: 3 g // kJ: 672

Love: Thickening capacity and good carbs


9. Kale (1 cup, chopped)

Protein: 2.9 g // kJ: 139

Love: High in fibre and versatile enough to blend with fruits and yoghurt 


10. Avocado (½ cup)

Protein: 2.3 g // kJ: 806

Love: Healthy fats and protein equal feeling fuller for longer. Perfect with unsweetened cocoa powder, milk, dates and spinach

Not sure whether you're eating enough protein? Find out here.



Posted on 1 November 2016 | 8:00 am


4 detox tips from the experts


We turn to the experts for their tips on what to ditch and what to add to our regimes when it comes to detoxing.


The dietitian
LOSE: Booze // ADD: Salmon
“Being healthy is meant to make your life better – not worse,” Dietitian Lyndi Polivnick says. “Don’t compromise your health, happiness and relationship with food for a quick fix,” she advises. “A far better solution is to detox your body naturally and avoid excessive amounts of alcohol, caffeine and saturated fats in the first place,” suggests the dietitian. Still, if you’ve been unkind to your body in the past, Polivnick does have some recommendations. “If the damage is already done, make a plan to limit toxins like alcohol, coffee, saturated, trans fats, refined sugars and cigarettes from here on out,” she says. “Eat plenty of fruit, vegetables and whole grains, and get half an hour of exercise a day instead. The ultimate diet does not consist of juice and laxatives; it contains foods rich in antioxidants and fibre like seeds and nuts, oily fish like salmon, whole grains, dark leafy green vegetables, fruit and vegetables in a variety of colours, and dairy foods.”

The naturopath
LOSE: Processed foods  // ADD: Low-glycaemic index carbs
For diet-related conditions like candida or a dependency on certain processed foods, Stewart recommends a wholefood approach. “Knowing how to use food as medicine, health goals are not only possible but achievable in a short period of time, even in a matter of days,” Karina Stewart, naturopath and doctor of traditional Chinese medicine and co-founder of Kamalaya says. “This is true for clearing up skin conditions as well as for eliminating bloating and even food dependencies such as sugar addictions. A healthy detox cuisine based on whole foods, plant based, anti-inflammatory and low glycemic is all about using food as medicine to achieve health goals immediately, as well as provide a foundation for vibrant, long-term health.” Even difficult-to-treat health conditions can improve dramatically within a week, Stewart says.


The GP
LOSE: LOW-CAL PICKS // ADD: Whole grains
Don’t be fooled by the higher calorie counts of wholegrain products; they may contain fewer calories per gram, but processed versions will leave you craving, hungry and likely overeating. “For long-term results regarding health and weight management, it is a much better idea to eat a healthy diet based on fruits and vegetables, whole grains, and lean sources of protein and enjoy regular exercise,” GP Dr Fran Bruce of Wesley LifeShape Clinic. “Don’t forget to also drink lots of water and get plenty of sleep to feel more refreshed.” If you have a diet-related dysfunction such as candida, see your GP. Whether your focus is symptom reduction or weight management, “Make lifestyle changes for the long term and seek support from experts including dietitians, exercise physiologists, psychologists and your GP,” Dr Bruce says.

The gastroenterologist
LOSE: flavoured waters // ADD: plain Water
“Hydrate, hydrate, hydrate,” says Dr Phillip Chang from The Sydney Clinic for Gastrointestinal Diseases, adding that fibre is also high on the list of recommendations. Exercise is also essential. “Changing your diet and lifestyle is like being captain of a large ship; well considered and properly thought through alterations to diet and lifestyle are more effective than detox diets.”

NEXT: Try this simple 7 step detox plan to cleanse your body.





Posted on 18 February 2016 | 11:49 pm


Mediterranean diet – 24 hour meal plan


The Mediterranean diet can reduce the risk of heart disease and cancer, promoting longevity and improving gut health. Here's your 24-hour sample diet plan.

Mediterranean diet 24-hour diet plan - IMAGE - Women's Health & Fitness

Why the Mediterranean diet?

Eating like you’re living on a Greek island or in a Spanish village can do more than give your taste buds a treat. Studies show that the Mediterranean diet (MD), which is high in olive oil, vegetables, leafy greens, tomatoes, seafood, nuts, fresh fruit, legumes, and wholegrain cereals, can have potent anti-inflammatory effects.

As a result, “The Mediterranean diet can reduce the risk of heart disease and cancer, promoting longevity and improving gut health,” says Antonia Thodis, a clinical and research dietitian currently studying the diet at La Trobe University.

“To maximise the anti-inflammatory benefits, replace two meat-based meals per week with two legume- or tofu-based dishes. Traditionally, in Mediterranean countries, red meat and chicken were eaten only in small portions.” Here’s what a day on the Mediterranean diet might look like:

Mediterranean diet - breakfast - IMAGE - Women's Health & Fitness


Two poached eggs with stewed tomatoes (drizzled with extra virgin olive oil) and one slice of wholegrain or sourdough bread. Add some dried oregano and/or chopped parsley and cracked pepper to taste. One Greek/espresso coffee.  
Dakos (Cretan bruschetta) with stewed tomatoes, olive oil dressing topped with about half a teaspoon of oregano and/or chopped parsley and cracked pepper and some crumbled goat’s cheese. One Greek espresso coffee.

Mediterranean dinner idea - Snapper - IMAGE - Women's Health & Fitness


One bowl of cannellini bean and vegetable soup (fassoulada) with a slice of dense wholegrain/sourdough bread. One apricot. Spice up the bean soup with the addition of turmeric or korma paste.  
Slow-cooked pea, carrot and beef casserole with half a cup of steamed or boiled rice. Cos lettuce salad (add olive oil/lemon juice and oregano dressing).

Mediterranean lunch - cannellini beans - IMAGE - Women's Health & Fitness


Oven-baked whole schnapper (add lemon juice/lemon slices/ oregano/salt and pepper to season before cooking), with one small baked potato and a salad of boiled green leafy vegetables. Select from endives, spinach or silverbeet; there are many green leafy vegetables available but make sure these are dressed with olive oil and lemon juice to taste.
One bowl of lentil soup, a bowl of Greek salad (drizzled with olive oil) and a slice of dense wholegrain/sourdough bread. Season with tumeric or cumin.

Mediterranean diet - Wine - IMAGE - Women's Health & Fitness


Lunch or dinner can be accompanied by a small glass of red wine or retsina.

Herbal teas such as chamomile or mountain tea, available from most delis are also beneficial.



Greey Yoghurt (about 200g) topped with honey and walnuts, one medium pear.

Dried dates (four or five), an orange or two mandarins and a small sesame bar (made with honey).

Recipe ideas adapted from The Mediterranean Diet by Dr Catherine Itsiopoulos and You are what you cook by Dr Antigone Kouris.




Posted on 16 February 2015 | 12:32 pm


WHF Digital Platforms


Start your digital subcription with Women's Health & Fitness.

Posted on 27 October 2014 | 10:34 pm


Split squats with dumbbells

Targets quads, glutes, and hamstrings.

How to

1.    Position yourself into a staggered stance with the rear foot elevated on a bench and front foot forward.
2.    Hold a dumbbell in each hand, and let it hang to your sides.
3.    Lower yourself by flexing your knee and hip. Maintain good posture throughout the movement, and keep the front knee in line with the foot as you perform the exercise.
4.    Once at the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.
5.    Repeat for the recommended amount of repetitions.

How many sets & reps?

Week 1–2    5 sets    20–25 reps
Week 3–4    4 sets   15–18 reps
Week 5–6    3 sets   10–12 reps

NEXT: Browse more A-list butt workouts>>

Workout from Nichelle Laus (pictured); photo credit: Dave Laus


Posted on 18 February 2014 | 12:05 am


Fitness calendar sign up

MyFitnessCalendar lets you save workouts to your very own personalised calendar.

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Posted on 9 January 2014 | 12:14 am


BodyBlitz terms and conditions

Rules and conditions of entry;

To Enter

  1. Entrants must complete the online Pre-Entry form. Entries must be submitted with full-length Pre-Entry photographs showing front, back and side, holding a newspaper corresponding to your application date of your BodyBlitz 12-Week Challenge. You need to also include a candid photo of yourself and the actual newspaper cover featured in your before photos.

  2. To complete your entry, fill in our online Post-Entry form and upload your Post-Entry photographs, showing front, back and side holding a newspaper corresponding to the finishing date of your 12-Week BodyBlitz Challenge. Entries must be submitted within 5 days of your finishing date.

  3. You will receive confirmation via email within 24 hours.

Entrants must not

  1. Be, or have not been in the past, a professional bodybuilder.

  2. Be sponsored by a commercial enterprise to take part in the competition.

  3. Take any banned substances during the 12-week period.

  4. Have taken any banned substances in the two years prior to the competition or before the announcement of the Grand Champion at the end of the year. The promoters reserve the right to conduct an IOC-accredited drug test.

  5. Digitally enhance or alter photos in any way.

Monthly winners

All entrants who fulfill the criteria listed above will be eligible to become the Monthly Winner in either the male or female category. The Monthly Winner will be decided by votes cast by a four-member panel comprising of the editors of Australian Iron Man and Women's Health & Fitness magazines and the publisher. Monthly winners will be published in Australian Iron Man and/or Women's Health & Fitness magazines.

Grand Champions

All monthly winners will automatically be eligible to become the 12-Week BodyBlitz Challenge Grand Champion. The Grand Champion will be decided by votes cast by a four-member panel comprising of the editors of Australian Iron Man and Women's Health & Fitness magazines and the publisher at the end of the year. The winners will be notified by phone and the results published in Australian Iron Man and/or Women's Health & Fitness magazines.

All entries become the property of the promoter. All entrants acknowledge and give consent to the use of all entry details and images for promotional activity including print promotion, online promotion and any of the Blitz Publications & Multi-Media Group digital platforms.

By accepting the monthly prizes and accepting the Grand Champions prizes, the entrants agree and consent to the use of all entry details and images for marketing and promotional efforts.

The promoter accepts no responsibility for late, lost or misdirected mail, nor for any prizes damaged in transit.

Monthly Winner's prizes

  1. A subscription to Women's Health & Fitness magazine
  2. A success story in Women's Health & Fitness magazine

Grand Champion's prizes

  1. Photographic and editorial feature in Women’s Health & Fitness magazine.
  2. A travel voucher to the value of $2000.


Blitz Publications & Multi-Media Group Pty Ltd is the promoter of the BodyBlitz 12-Week Challenge. Employees of Blitz Publications & Multi-Media Group and their immediate families are not eligible to enter the competition. The promoter's decision will be final where disputes arise.

The major prize of a $2000 travel voucher is the responsibility of the promoter to fulfil.

By submitting their entry, the Grand Champions acknowledge that the responsibility of redemption of the major prizes is between the Grand Champions and Blitz Publications & Multi-Media Group Pty Ltd.

Women’s Health & Fitness magazine will render all assistance in coordinating the disbursements of prizes between the Grand Champion and Blitz Publications & Multi-Media Group.

Medical indemnity

We recommend all contestants gain medical clearance from their doctor before undertaking any physical activity associated with the 12-Week BodyBlitz Challenge



Posted on 12 March 2013 | 6:19 pm




What is the BodyBlitz 12-week Challenge?

Want to change your body, and your life, forever? Over the years, the staff at Women's Health & Fitness magazine have seen hundreds of cases where people have undergone incredible transformations, from the average Jane or Joe to the bodysculpting or fitness champion.

Enter now, and become one of these success stories! Each month, we'll choose a finalist and publish their story. At the end of the year, one female and one male will be selected as the Grand Champions and win a swag of fantastic prizes*. Feeling inspired? Take your 'before' shots, enter online, then get training for the most transformative 12 weeks of your life.

Monthly winners will take home:
✓ A success story in Women's Health & Fitness
✓12-month subscription to Women's Health & Fitness

Grand Champion will win:
✓    A $2000 holiday of your dreams.
✓    A photoshoot and story with Women's Health and Fitness

How to enter
  • Fill in the Before Entry Form » and upload your before photographs
  • Train hard for 12 weeks
  • Fill in the After Entry Form and upload your after photographs

*Terms & conditions apply 





Posted on 7 March 2013 | 11:48 pm