IMG_5174We’ve all heard this one. This standard advice can make you feel guilty about late night snacking, especially if your trying to lose weight.

But is it actually true????

If you choose high calorie snacks with our tea in the evening then,

YES is your answer.

Junk foods (Buy a large Pizza and get the second Pizza free, extra cheese please!!!) we’ve all been there.

YES again.

Foods that are loaded with sugar will always cause weight gain in the long run.

So don’t do it !!

Try these nutrient dense bedtime snacks to help those sugar cravings and build muscle especially if you’ve worked out during the day.

If you like to indulge in a snack before bed, make the following 5 foods your go-to choices.


Packed with important nutrients like potassium, vitamin B6, vitamin C and fibre.

Bannana’s contain high amounts of fibre, choose the one’s that are greenish in colour (not fully ripe) higher levels of resistant starch. High fibre may help you feel full and less hungry.


A handful of almonds makes an easy and healthy bedtime snack. They are rich in nutrients including magnesium. Studies have shown that lack of magnesium greatly affects melatonin levels, therefore consuming additional magnesium can help improve sleep quality.

One handful of almonds contains about 150mg of magnesium, sleep is crucial to weight loss and almonds may be just the snack to ensure you get a full, restful night sleep.

Go easy though as they are high in calories.


Cherries are one of the quickest and sweetest bedtime snacks.

A cup of cherries contain only 50 calories so they are definitely a weight friendly choice. Cherries cause a great increase in the body’s secretion of the sleep hormone melatonin, also some studies also support cherry consumption to improve quality of sleep.


Not only is a can of tuna is easy and a filling snack before you go to bed, its also a wonderful source of Vit D. Just 3 ounces (one small tin) of tuna contains 50% of your daily Vit D requirement’s. The other reason to choose tuna because it’s healthy omega 3 fats.

Optimal body and brain function, as well as restful sleep, important for weight loss.

These nutrients are important for overall health and well-being.


Low calorie meat that contains high quality protein.

Increasing the amount of quality protein in your diet is important for weight loss as it reduces your appetite much more effectively than either fat or carbs.

Protein can aid weight loss in two ways:

INCREASES CALORIES OUT by raising your metabolic rate.

DECREASES CALORIES IN by keeping your appetite at bay.

Turkey is a great weight loss food that also promotes improved sleep. It is high in nutrients and low in calories.

Good luck and stay healthy.







Go Green

Go Green

Kale is one of the cabbage family and is high in Vitamin K, C and also rich in calcium.

Kale has been found to contain certain properties tat have been linked to lower cholesterol and decrease the absorption of dietary fat.

Cooking time 15 minutes

1.5 lbs of Kale, steams and leaves coarsely chopped,
3 tablespoons olive oil,
2 Cloves garlic, finely sliced,
1/2 Cup vegetable stock or water,
Salt & pepper,
2 tablespoons red wine vinegar.

Heat the olive oil in a large saucepan over a medium – high heat. Add the garlic and cook until soft, but not coloured. Raise heat to high then add the stock and Kale and toss to combine.

Cook and cover for 5 minutes. Remover cover and continue to cook, string until all the liquid has evaporated.
Season with salt & pepper to taste & add vinegar.

Calories 178 Fat 11g
Saturated Fat 1.5g
Protein 6g
Carbs 18g
Sugar 0g
Fibre 3.5g