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SA Body Analysis & Nutrition - SABA

Accurate & professional body composition analysis | Nutrition | Stepney | Mobile Service | Equip Hire Our analyser is not enclosed and is non-claustrophobic.

SA Body Analysis (S.A.B.A) is a South Australian owned and operated business, providing a mobile, professional and accurate Body Composition Analysis service. SABA ensures a safe, accurate and non-invasive measure of your body composition using fully mobile, state of the art technology. Privacy is assured as you only need to remove your shoes and socks. Our precision analysis is for people who are

committed to improving their health, physical fitness and overall well-being. Whether you are an athlete monitoring your training or someone just trying to improve their fitness or achieve a healthy body weight. A body composition scan is an invaluable tool to help you set, monitor and achieve your goals. Our mission is to provide exceptional customer service, not only to our clients, but also to our partnering health & fitness venues and clubs.

27/07/2025

Roasted Kale & Broccoli Salad

Serves 2
Per serve (Approx.): 300kcal / 8g Protein / 36g Carbs / 16g Fat / 9g Fibre

150g Broccoli, cut into bite sized floret wedges
125g Kale, washed & coarsely torn
125g Mixed Salad Leaves
40g Raisins
30g Almonds, roasted & chopped

Dressing:
1 tbsp. Honey
1 tbsp. Balsamic Vinegar
2 tbsp. Lemon Juice
½ tsp. Garlic, finely grated
1 tbsp. Extra Virgin Olive Oil

Preheat your oven to 200°C fan forced.

Add the broccoli to a bowl with a small amount of olive oil, season with salt and pepper, and toss to coat evenly. Spread the broccoli out on a lined baking tray , in a single layer, and roast until charred and tender (~20 minutes)

While the broccoli is roasting, prepare the kale. Using the same bowl, add the washed and torn kale and toss it lightly with a small amount of olive oil. This helps it roast evenly and develop a light crunch without drying out. Add the kale to the baking tray for the final 10 minutes of roasting.

While the vegetables finish cooking, whisk together your dressing ingredients in the same bowl used for the broccoli and kale — this keeps the flavours consistent and reduces the dishes!

Once the broccoli and kale are roasted, add them to the bowl along with your salad leaves, almonds, and raisins. Toss gently to combine and coat with the dressing.

Serve immediately while warm or at room temperature.

Chef’s Note:

If you're batch prepping, wait to add the dressing until just before serving to keep the salad fresh.

Chef–Nutritionist Tips:�

For an extra protein boost and added freshness, try topping this salad with poached chicken (100g / 160 kcal / 30g protein) and orange segments (75g / 35 kcal / 9g carbs). It also pairs beautifully with poached white fish (150g / 140 kcal / 28g protein) and a touch of preserved lemon (rind only, sliced thin).

For plant-based options, try tinned lentils (100g / 100 kcal / 9g protein / 13g carbs / 8g fibre) paired with fresh pear slices (75g / 44g / 11g Carbs) for sweetness and texture. Or, for a another plant based option, add grilled tofu (100g / 60 kcal / 7g protein) and add to the dressing some tahini (5g / 35 kcal) - to complement the roasted veg and bring a creamy, zesty finish.

All of these additions turn this into a light, nutrient-dense meal with bright, balanced flavours and a good macro profile.

Nutrition Benefits:
This salad is a nutrient-dense option that supports energy, satiety, and overall health. Broccoli and kale provide key micronutrients like vitamin C, vitamin K, folate, calcium, and iron. Almonds contribute vitamin E, magnesium, and monounsaturated fats to support heart health, while raisins add natural sweetness and a quick hit of carbohydrates and potassium. The use of olive oil not only adds flavour and satiety but also aids in the absorption of fat-soluble vitamins. Add-ons like poached chicken, white fish, lentils and tofu can lift the protein content, and orange segments or preserved lemon enhance flavour while boosting vitamin C and digestion support — making this salad a satisfying and well-rounded meal or side.

Want to make this even more sexy for a dinner party side dish?

It doesn't take much to transform this dish into a restaurant quality side. Just add a cup of fresh herbs - picked coriander, dill, parsley, and chervil - baby capers, finely sliced spring onion, and crumbled Greek feta (60g / 170 kcal / 10g Protein / 14g Fat), present it on a nice big ceramic platter and you’ll be sure to impress.

22/07/2025

It’s my day off, which means time for a proper breakfast 3 hours before training — enough to digest while I knock over some admin.

But just telling you what I’m eating misses the point.

Because what I eat, why I eat it, and when I eat it all matters.

This meal is part of my plan — not just for muscle gain, but for energy, performance, & staying sharp at the gym.

By the time I get to the gym I’m fuelled, focused, and not lifting on an empty stomach or with a full gut. Performance nutrition at work — nothing fancy, just smart fuelling.

Today’s Pre-Training Meal ~3 hours before my training session
Calories: 478 kcal
Carbs: 55.7 g (50%)
Protein: 39.3 g (35%)
Fat: 7.5 g (15%)

What’s on the plate:
Sourdough bread, poached chicken breast, low-fat cottage cheese, courgette, mushrooms, pumpkin, capsicum, tomato.

Protein for Strength & Recovery
Nearly 40g protein from chicken, cottage cheese, and even a little from the veg and sourdough, this meal helps repair what I’m about to break. Heavy deadlifts tear muscle fibres — so I’m making sure they rebuild stronger.

Slow-Release Carbs for Steady Power
The bread, pumpkin, and veg bring in moderate-GI carbs for sustained energy. That means no slump mid-session — just steady fuel through through my warm-up sets to the heavy doubles I’m about to pull.

Micronutrient Support for Output & Recovery
Veg variety = a hit of potassium, magnesium, B vitamins, and antioxidants. These support hydration, nerve signalling, muscle contraction, and quicker recovery — all crucial when the body is under load.

Low Fat = Easy to Digest
Under 8g of fat keeps it light in the gut, giving me time to digest and feel comfortable. No bloating, no heaviness — just ready to move when I hit the gym floor.

Glycogen Preload
Pairing protein and carbs pre-lift helps replenish glycogen — that means better mood, focus, and output where it counts.

19/07/2025

MEN’S HEALTH — THE FINAL PIECE.

What do stress, low testosterone, gut issues, brain fog, and belly fat have in common?

Nutrition.

The way you eat affects how you age — physically and mentally.

From muscle loss and mood swings to poor recovery and brain fog — your food matters more now than ever.

This week’s final Men’s Health newsletter brings it all together:
- Why protein needs go up as you age
- How to eat for muscle, memory, and mental clarity
- The key nutrients most men miss
- And the one supplement that’s not just for gym bros

If you’re over 40 and want to feel strong, clear-headed, and energised again — this one’s for you.

Sign up sabodyanalysis.com.au to receive it on Monday and share it with the men you care about. 🫶🏼

Your future self will thank you.

17/07/2025

Grilled Ribeye Steak with Zesty Pico de Gallo or Spicy Jalapeño Green Sauce

Serves 2

Grilled Ribeye Steak Per serve: 300kcal / 20g Protein / 4g Carbs / 23g Fat
Zesty Pico de Gallo Per Serve: 60 kcal / 2g Protein / 7g Carbs / 4g Fat
Spicy Jalapeño Green Sauce Per Serve: 70 kcal / 7g Carbs / 6g Fat

Steak Spice Rub (2 Serves)
300g Ribeye Steak
1 lime, juiced
1 tsp. Olive Oil
½ tsp. Ground Cumin
½ tsp. Smoked Paprika
½ tsp Garlic Powder
½ tsp. Ground Allspice
1 ½ tsp. Dried Oregano
¼ tsp. Ground Cinnamon

Zesty Pico de Gallo (4 Serves)
400g Tomatoes, finely diced
½ Red Onion (medium), finely diced
1 Clove Garlic, crushed
20g Fresh Coriander (about 1 cup), chopped
½ Chilli, deseeded & finely diced
1 Lime, zest & juice
1 tbsp Light Flavoured Olive Oil
Salt & Pepper to taste

Spicy Jalapeño Green Sauce (4 Serves)
2 Fresh Jalapeños, chopped (deseed 1 or both for less heat)
1 Clove Garlic, crushed
1 cup Fresh Coriander (leaves + stems)
1 tbsp Light Flavoured Olive Oil
Juice of 1–2 Limes
1 tbsp Apple cider vinegar
½ Avocado
Pinch of salt

Method
Steak:
For the best result, use a cast iron pan or BBQ grill and get it smoking hot before the steak hits the surface — this is what gives you that beautiful crust.

In a small bowl, mix together the lime juice, olive oil, cumin, smoked paprika, garlic powder, allspice, oregano, and cinnamon to form a rich, spiced rub.

Massage the spice mixture into the steak and let it sit at room temperature while you prep your sides. This gives the flavours time to settle and the steak time to relax — it’ll cook more evenly this way.

Just before grilling, season the steak with salt, then cook for around 2 minutes per side, depending on thickness and how you like it cooked. Once done, let it rest for 5 minutes, loosely covered with foil, then finish with freshly cracked black pepper before slicing.

To serve, slice the steak across the grain and spoon over your choice of Zesty Pico de Gallo or Spicy Jalapeño Green Sauce — and don’t forget your sides.

Zesty Pico de gallo:

Add a pinch of salt right after dicing the tomatoes — let them sit 5–10 mins to draw out excess liquid before mixing. Then in a bowl, mix the tomatoes, red onion, garlic, coriander, and chilli. Add lime zest and juice, 1 tsp. olive oil, and season to taste with salt and pepper. Stir well.

Spicy Jalapeño Green Sauce:

Throw everything into a blender or food processor and blitz until smooth (or pulse for a chunkier version). Taste and adjust the salt, acid and heat to your liking.

Suggested Sides:

- Charred corn with lime & coriander butter + shaved cabbage slaw
- Sweet potato smash + braised black beans with garlic, cumin & crumbled feta
- Crispy Roasted Potatoes + Chargrilled zucchini and capsicum
- Herb-Infused Quinoa with Lemon + a fresh garden salad

Choosing the Right Steak Cut: From Lean to Lush with Nutrition, Temps & Flavour
(All values are approximate for 100g of raw meat).

Eye Fillet
120 kcal / 21.0 Protein / 3.5g Fat
Fillet steak is a very lean, mild-flavoured cut that’s best cooked rare to medium-rare, with an internal temperature of 50–55°C. Because it’s naturally tender, it can dry out quickly if overcooked.

Flat Iron
130 kcal / 20.5g Protein / 5.5g Fat
Flat iron is a tender cut with great value. It’s best cooked medium-rare (55–57°C), as a little heat helps break down the connective tissue without losing its juiciness.

Rump Steak
135 kcal / 21g Protein / 6g Fat
A budget-friendly, versatile cut with a firmer texture. Rump performs best when cooked to medium (57–60°C), giving it time to soften slightly without becoming tough.

Sirloin (aka Porterhouse)
155g kcal / 20g Protein / 9g Fat
Sirloin strikes a nice balance between flavour and fat. It’s best served medium-rare to medium (55–60°C), when the fat begins to melt and enrich the meat without overcooking the leaner parts.

Rib Eye
190 kcal / 19g Protein / 12g Fat
Rib eye is rich, juicy, and well-marbled. Its higher fat content means it is best at a medium (57–63°C), giving the marbling enough time to render and infuse flavour throughout.

What about Wagyu?
250–300 kcal / 18–20g Protein / 20–28g Fat
Wagyu is more of a luxury protein — both in nutrition and cost. It’s not something I’d centre a nutrition plan around, but it can be a beautiful inclusion on occasion for flavour and enjoyment. When you're after richness and celebration, Wagyu absolutely delivers — just in a smaller, savoured portion (around 60–80g per person). Because it’s such a rich, energy-dense meat, it’s not ideal as your daily go-to if fat loss or lean muscle gain is the goal.

15/07/2025

Bloated, burpy, heavy in the belly — and just not feeling like yourself after meals?

You’re not imagining it, and you’re not alone.

Indigestion is one of the most common digestive complaints — and it doesn’t always mean you’ve done something wrong. Sometimes your gut’s just overwhelmed by stress, speed, or what’s on your plate.

Because your gut isn’t overreacting.

It’s communicating.

And when you start listening, everything shifts.

11/07/2025

Doing everything “right” but not seeing results?

You’re training. You’re eating well. You’re consistent — but the scale hasn’t moved.

The numbers don’t reflect the effort.
And you’re wondering — what’s the point?

First: you’re not failing.
This doesn’t mean it’s not working.

Progress doesn’t always show up in data straight away. Sometimes it shows up in:
Feeling less bloated
Lifting heavier
Liking your reflection again
Clothes fitting better
More energy, more calm, more confidence

That counts. That’s progress!!!! - Even if the scan or scale hasn’t caught up yet.

But if you’re feeling stuck — gently check in:
- Are you recovering enough?
- Are you eating enough?
- Is stress, poor sleep, or burnout holding you back?
- Are you chasing a version of success that no longer fits your life?

Your body isn’t resisting you.

It’s responding to everything you’re asking it to carry — physically, mentally, emotionally.

Sometimes, doing “everything right” means you need to do things differently.

Not harder. Not stricter. Just smarter — and more supportive of the season you’re in.

You don’t have to figure it out alone. If you’re in this space — I see you. And I can help.

Reach out if you need support. This is what I do — with empathy, science, and a plan that works with your body, not against it.

09/07/2025

Tuna & Pickled Capsicum Salad

Serves 2

Per serve: 220kcal / 19g Protein / 15g Carbohydrates /10g Fat / 6g Fibre

Pickle:
1 cup water
½ cup white balsamic vinegar
¼ tsp. salt
½ tsp. whole cloves
½ tsp. coriander seeds
1 small cinnamon stick

200g Red Capsicum (about medium size), thinly sliced into strips
200g Yellow Capsicum (about medium size), thinly sliced into strips
1 Red Chilli, thinly sliced
200g Tuna Chunks in Spring water (drained weight)
200g Celery (about 2 stalks), diced
40g Spring Onions, sliced
2 tsp. Capers, drained
15g Fresh Herbs of your choice - Parsley, Dill, Coriander, Chives, coarsely chopped/picked or sliced
1 tsp. Good Quality Extra Virgin Olive Oil

Make the pickle:�
In a small pot, combine the water, vinegar, salt, and spices. Bring to a gentle boil, then reduce heat and simmer for 2–3 minutes to infuse the flavours.

Pickle the capsicum and chilli:�
Place the sliced capsicum and chilli in a heatproof container. Pour over the hot pickling liquid and let sit for at least 10 minutes. (The longer it sits, the better it gets — perfect for meal prep.)

Assemble the salad:�
Once pickled to your liking, drain the capsicum and chilli (reserving the pickle brine for your next batch). In a large bowl, combine with the tuna, celery, spring onion, capers, herbs, and olive oil. Toss gently to mix.

To serve:
Season to taste with salt and pepper. Serve chilled or at room temperature.

Chef–Nutritionist Tip: No Added Sugar, Big Flavour
This quick pickle skips the sugar — not because sugar is “bad,” but because if you’re in a calorie deficit, every little bit counts. Instead, it leans on warming spices to give the perception of sweetness and depth. Want to boost that natural sweetness even more? Roast the capsicum first at high heat until just charred before pickling — it adds a delicious smoky-sweet dimension.

Want to Bulk It Up?
To make this salad even more filling without adding too many calories, toss in some of these nutrient-dense, low-kilojoule add-ins:
Shredded cabbage or kale
Grated zucchini or carrot
Baby spinach or rocket
Lightly steamed and cooled cauliflower rice

All of these add volume, fibre, and micronutrients — without sacrificing flavour or simplicity.

09/07/2025

MEN’S HEALTH SERIES WEEK 5:

METABOLIC HEALTH - YOUR BODY’S INTERNAL HEALTH

You can be strong in the gym, lean in the mirror — and still have poor internal health.

Because real health isn’t just about muscle or fat loss. It’s about what’s going on under the surface — blood pressure, cholesterol, blood sugar, inflammation, visceral fat.

Here’s the truth:
Most men don’t realise there’s a problem until something serious happens.

And fit-looking blokes aren’t immune.

If you haven’t checked your waistline, bloods, or visceral fat lately — this is your sign.

Next Mondays newsletter explains what metabolic health actually means, why it matters, and the small steps that make the biggest difference.

You don’t need a full life overhaul — just a reality check and a willingness to start.

Sign up to receive the newsletter at https://www.sabodyanalysis.com.au/

Or book your InBody scan + consult to find out what’s going on in your body.

05/07/2025

If you’ve ever eaten your way through a stressful day and then felt ashamed after, you’re definitely not the only one. I’ve been there more times than I can count, especially in the past few weeks, when work has been nonstop and everything has felt a bit too much.

When you’re under pressure, your body pumps out more cortisol. That’s what drives those strong cravings for sugar or something comforting. It’s just your nervous system trying to get you through the day.

In that moment, your hormones are in the driver’s seat. The part of your brain that usually helps you pause or make a different choice pretty much goes offline. That’s why it can feel like you’ve lost control and stopping isn’t even an option.

You eat, and for a little while, it works. You feel relief. Then the guilt shows up. You start telling yourself you’ve failed again, that you just need more willpower.

But it’s not about willpower. It’s your brain doing what it can to survive something hard. Especially when you’re tired, overwhelmed, or running on empty.

I know how strong those urges can be. They’re not a sign you’re broken. They’re a sign you need care, not shame.

The first step isn’t cutting out the food. It’s just noticing the cycle without judging yourself. Asking, “What was I really needing right then?”

If you’re wondering what you can do instead, start small. Before stress hits, try to eat regular meals, get some rest when you can, and move your body in ways that feel good. When you’re in it, take a few slow breaths, step outside for a minute, or just name what you’re feeling. Afterwards, skip the blame and reflect gently on what was going on. Even one small step helps break the cycle over time.

You deserve support and kindness, even when you feel like you’re not getting it right.

If this resonates, save this post or share it with someone who needs to hear they’re not alone in this.

05/07/2025

Gut Health Smoothie - The Berry Protein Smoothie

Serves 1

Per serve: 400 kcal / 33g Protein / 40g Carbs / 9g Fat / 16g Fibre

10g Oats
60g Banana (sliced & frozen)
60g High Protein Greek Yoghurt
30g Whey Protein Powder
150g Frozen Mixed Berries
5g Chia Seeds
5g Flaxseed
5g Psyllium Husk
250g Unsweetened Almond Milk
water to loosen to your preferred consistency

No fancy equipment needed. Just throw everything in a blender or food processor and it’s done in minutes.

This Berry Protein Smoothie is a gut health powerhouse and here is why:

You’ve got a mix of fibre from oats, chia, flaxseed, psyllium, and berries to help keep digestion regular and feed the good bacteria in your gut. Greek yoghurt adds natural probiotics, while banana and berries bring in antioxidants to help calm inflammation. The whey protein and yoghurt keep you feeling full and help with muscle recovery. With around 16 grams of fibre in each serve, plus plenty of nutrients, it’s an easy way to feel lighter, more energised, and well-fed—without having to overthink it.

A word of caution!
This smoothie is high in fibre, which is great for gut health—but if you’re not used to it, start with smaller amounts and build up gradually. Drink plenty of water through the day to help digestion and prevent bloating. If you notice any discomfort, reduce the fibre a little and give your body time to adjust.

Would you like to learn more about gut health?

Sign up to the newsletter at sabodyanalysis.com.au - it drops Monday

04/07/2025

MENS HEALTH SERIES - WEEK 4

GUT HEALTH - BLOATING, CONSTIPATION, REFLUX? THAT’S NOT NORMAL.

Most guys ignore digestive symptoms or assume it’s just part of getting older. But your gut health drives everything—from how you feel after meals to your energy, mood, and metabolism.

In this week’s Men’s Health Series newsletter, you’ll learn:
- Why bloating and reflux are signals (not just annoyances)
- How stress, poor sleep, alcohol, and processed foods throw digestion off track
- Simple, evidence-based ways to eat, drink, and move to support your gut

If you want practical steps to feel better (without cutting out half your diet), this is for you.

Sign up to get the newsletter straight to your inbox here: sabodyanalysis.com.au

03/07/2025

Vietnamese Chicken Noodle Salad

Serves 4

Approximately per serve: ~300kcal / 40g Protein / 25g Carbohydrates / 6g Fat

Nuoc Cham Dressing:

1 tbsp. lime juice
2 tbsp. coconut sugar
2 tbsp. fish sauce
2 tbsp. rice vinegar
1 red bird’s eye chilli, deseeded & diced
2 cloves garlic, minced
Salad:

400g cooked chicken breasts, shredded
100g vermicelli rice noodles
200g cucumber (about ½ large cucumber), peeled & cut into ribbons
200g carrot (about 1 large), shredded
10g fresh cilantro, chopped
10g fresh mint leaves, sliced
30g salted peanuts, chopped

In a bowl, whisk together all of the Nuoc Cham dressing ingredients and set aside.

Place the rice noodles in a heatproof bowl or pot. Cover with salted boiling water and let them sit for 3 minutes, or until tender. Drain well, then rinse thoroughly under cold water.

Cooking Tip: Rinsing stops the cooking so the noodles don’t go mushy, gets rid of the excess starch that makes them stick together in a clump, and leaves them with a nicer texture—more springy and less gummy. It also helps them soak up the dressing properly. To make life easier, just cut the noodles shorter with kitchen scissors after rinsing so they’re simpler to dish up and eat. If you’re not using the noodles straight away, toss them with a little sesame oil or a splash of rice vinegar to stop them sticking and add a bit more flavour.

In a large mixing bowl, combine the noodles, cucumber, carrot, herbs, shredded chicken, and peanuts. Pour over the dressing and toss everything gently to coat.

Serve topped with extra herbs and peanuts if you’d like a bit more crunch and freshness.

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