SA Body Analysis & Nutrition - SABA

16/10/2025

16/10/2025

Busy days don’t mean skipping proper fuel.

Pick one protein. Add one fuel source that ideally contains fibre or is a slower carb.

That’s how you build balanced snacks so your energy lasts, your focus stays sharp, and your cravings stay quiet.

Keep it easy. Keep it balanced. Keep it satisfying.

13/10/2025

Most snacking isn’t about hunger, it’s habit, stress, or boredom.

Before you reach for something, pause for five seconds and ask: What do I actually need right now?

That small gap between impulse and action is where awareness begins.

If you’re genuinely hungry, eat something balanced first.

If not, use that moment to stretch, breathe, or step away, or grab a water or cup of tea.

You’re not cutting snacks; you’re choosing them with intention.

10/10/2025

Not sure how much you should be eating?

In the next weekly newsletter I show you how to use portion control to balance your meals, fuel your body, and avoid the guesswork.

Sign up through the website to get the full newsletter delivered to your inbox and get access to more free nutrition resources.

26/09/2025

Just like the stones, your health doesn’t stay balanced by piling on more. It’s about placing the right pieces in the right order.

Too often we think it has to be all or nothing. Train hard every day or not at all. Eat “perfectly” or give up completely. That kind of pressure is exactly what makes your health slip to the bottom of the pile.

This week’s newsletter is about finding a middle ground, a way to juggle all your roles without burning out or losing sight of your wellbeing. Because balance isn’t about doing it all, it’s about doing what matters most.

Sign up to the newsletter at the SA Body Analysis website, and while you’re there grab your free resources on high-protein recipes and batch prepping.

22/09/2025

Grilled Zucchini & Potato Salad

Serves 4

Per serve: 180 kcal / 4g Protein / 30g Carbohydrates / 8g Fat / 6g Fibre

400g kipfler potatoes (~6 medium)
500g zucchini (~3 medium)
150g hass avocado (~1 large)
30g lemon juice (~2 tbsp)
1 tbsp. dijon mustard
1 tbsp olive oil (split between cooking & dressing)

Method
Slice potatoes into chunky bite-sized pieces. Boil in salted water for 10–15 minutes until tender. Drain and set aside to dry.

Slice zucchini into rounds, toss with 1 tsp olive oil, salt and pepper. Heat a grill pan and cook for 3–4 minutes on each side until charred and softened. Set aside.

Whisk together lemon juice, mustard, and 1 tsp olive oil. Season to taste.

When ready to serve, toss potatoes, zucchini, and avocado with the dressing.

Why this recipe works
This simple salad proves healthy eating doesn’t have to be complicated. Potatoes give you steady energy, zucchini adds fibre and freshness, and avocado brings healthy fats to keep you satisfied. The lemon-mustard dressing ties it all together with a bright flavour that feels light but filling. It’s quick to make, easy to prep ahead, and works just as well on its own as it does alongside chicken, fish or a plant-based protein.

Fun fact
When you cook and then cool your potatoes, some of their starch turns into resistant starch. This is a type of fibre that helps with gut health, keeps you fuller for longer, and even lowers the calorie impact of the dish (The benefit stays even if you reheat them).

22/09/2025

The love you give your children is your greatest strength, and your health is what sustains it.

In Japanese culture, there is a word called ikigai. It means “a reason for being.”

For many mums that reason is their children.

Giving everything to them can leave little left for yourself. Looking after your health is not separate from your ikigai. It is what allows you to keep living it.

And it does not take an overhaul. Small, simple changes matter. You could drink one extra glass of water each day, maybe in the morning or during school drop-off. You could add one piece of fruit or an extra serve of vegetables to a meal or snack. You could go to bed 30 minutes earlier to give yourself a little more rest. You could take a 10 minute walk with or without the kids just to clear your head. Or you could swap one processed snack for a protein rich option like yoghurt, boiled eggs or nuts.

These little acts of care are what keep you going. Your health keeps your ikigai alive. If you want to talk it through with someone who understands, and you are ready to make health fit your life, I can help.

21/09/2025

The scale only shows weight, not progress.

A body scan tracks your changes over time with fat, muscle and more.

I help you see your progress clearly so you can stop second-guessing and move forward with confidence.

Book a scan today and make your progress visible. Message me, or visit the SA Body Analysis & Nutrition website to book.

“Strong health comes from how you live everyday.” ~Jules

18/09/2025

Always hungry after meals while trying to be in a calorie deficit or not overeat?

It is not just about eating less, it is about how you build your plate.

Monday’s newsletter shares simple ways to make meals more satisfying with minimal calories. Perfect if you want to feel fuller, stick to your goals, and avoid that constant battle with cravings.

Message me to sign up or go to the SA Body Analysis & Nutrition website to join the newsletter email list.

14/09/2025

Food synergy matters more than you think.

It’s not just what you eat. It’s how your body uses it.

Some nutrients work better as a team, such as vitamin C with iron. Others compete if taken together, like calcium and iron. Getting this balance right means you absorb more of the good stuff from the foods you are already eating without adding extra to your plate.

That is the focus of tomorrow’s newsletter: Micronutrients in Action — The Power of Pairing.

I will show you:
• Which nutrients are stronger together
• Which compete for absorption
• How to make your meals more effective without extra calories

This is the final part of my Micronutrient Series and it is packed with practical tips you can use right away.

Want the full breakdown? Sign up now to get tomorrow’s issue delivered straight to your inbox. Go to https://www.sabodyanalysis.com.au/ to sign up.

10/09/2025

Both approaches have strengths and your preference really depends on your goals, personality, and lifestyle.

Simple & repetitive meals:

Pros: Easier shopping lists, less decision fatigue, faster meal prep, consistent nutrient tracking.

Cons: Can feel boring over time, potential risk of missing out on a wider range of micronutrients.

Variety-focused meals:

Pros: More exciting and flexible, greater chance of covering all your vitamin/mineral bases, better for social situations.

Cons: More planning and prep required, trickier to stay consistent with calories and macros.

When it comes to nutrition, there’s no one right way! Some people thrive on routine; others need flavour and flexibility to stick with it long-term.

The sweet spot? Usually a balance between having a few “go-to” simple meals on repeat, with variety rotated in to keep things fresh and nutrient-rich.

So, which camp are you in? Same solid routine or food variety?

Want to make meal planning and prep easier? Visit the SA Body Analysis & Nutrition website and download the free Meal & Batch Prep Guide under “Free Resources.”

09/09/2025

This Easy Plate method gives you a simple way to hit your nutrition goals at every meal without overthinking it.

Firstly, start with Protein. Make is about ¼ of your plate (chicken, beef, fish, tofu, eggs, Greek yoghurt)

Then add a Carb of choice and fill another ¼ of your plate (think rice, wraps, sweet potato, oats, quinoa, whole grain toast)

Next, fill the remaining ½ of your plate with Vegetables (3 colours) and/or Fruit (1-2 types).

Finally, every meal ideally should contain a small serve of Healthy Fats (avocado, nuts, seeds, olive oil, nut butter)

To keep it interesting add a burst of different flavours using spices, herbs, citrus, sauces and switch up cooking techniques (roast, grill, stir-fry, batch bake, overnight soak)

It works for breakfast, lunch, or dinner….. and no you don’t have to prep and cook everything from scratch.

Use pre-washed salad mixes, frozen veggies, pre-cooked grains, pre-portioned frozen fish, store-bought cooked prawns, or roast chicken to make life easy.

When you make it simple, you’re more likely to stick with it.

The goal is clear: eat simple delicious food & be healthy.