Blog | Leah Itsines

Sometimes being healthy can just seem like all too much, especially when it comes to having the energy or time to do things while at work. After all they do say health = wealth, so here are 8 Tips On How To Stay Healthy At Work! 1. Eat Sensibly This one goes without saying, if you're at the local pub every lunch time enjoying a pizza or burger, your body won't love you. I often find the best way to stack on track is meal prepping and taking lunches and snacks to work, to avoid eating out and eating poorly. 2. Eat Regularly Following on from number 1, It's super important to eat when your HUNGRY! I understand sometimes work gets in the way, however, if you can find time to eat every 2-3 hours a day.. You'll be more energetic and more productive at work! You and your boss can thank me later haha. 3. Drink Regularly We often underestimate how much of a benefit being hydrated really is.. It's super important for your body to consumer 2 - 3L of water each and every day. Dehydration can cause illness and sluggishness.. So this will keep your body feeling fresh and alive within the work place! 4. Take Breaks (often) This has to be one of the most important tips I can give you! Taking a break every hour can help boost your mental, emotional and physical productivity throughout the day. Sometimes just a little walk to the toiler, coffee machine or the printer can be the best thing to break up your working day.  5. Maintain A Good Posture   I am one of the worst culprits at this.. often if you're sitting at your desk working away on your computer you can tend to slouch down in your chair, putting added stress on your neck and even back. If you have a stand up desk, you're 3 steps ahead.. However, it can be a good idea to occasionally stand up and stretch your legs, back and neck from time to time.  6. Limit Your Caffeine Intake I know.. We all love coffee, especially ME being back on the coffee train as of 2 weeks ago (shhhh!!). I'm not saying to cut coffee or caffeine out all together, I'm just saying try not to have 5 coffees a day, just to stay away. At the moment I'm trying to consume only 2 coffees a day so my body can get all of the nutrients/energy from the food/snacks I eat throughout the day! 7. Have A Clean Work Station Mitch always yells at me for this one.. Haha which might have something to do with why I struggle with productivity throughout the day. But.. apparently, having a clean work space/desk can boost your overall mood and productivity.. So maybe give this one a try! I will.... one day! 8. Stay Away From Sick Employees I don't mean to be rude.... But It's either you or them... And they're already sick, so protect yourself! Sometimes you just have to say sorry Susan.. I'm going to eat lunch by myself today. After all, you don't want to be sick.. Do you?! I hope you love this blog and use some of this tips/techniques To Stay Healthy At Work! Leah xx  

For all of those amazing ladies like me that are pressed for time this blog is for you..  Well we all know I'm obsessed with overnight oats for breakfast. Not only are overnight oats extremely quick and easy, they're also super delicious and can be made with almost any delicious combination. Check out My 8 Favourite Overnight Oat Recipes below!   1. Blueberry Overnight Oats If you're a fan of blueberries or any berries for that matter.. This one is for you!    2. Bounty Overnight Oats Chocolate for breakfast will be your reality with these healthy yet super delicious Bounty Overnight Oats! In 5 minutes, you can meal prep this easy recipe so breakfast is all ready to grab and go in the morning.   3. Chocolate Overnight Oats Chocolate Overnight Oats are so so delicious - and so easy to make! My favourite recipes are the ones you can just throw in a bowl, mix and leave to do its thing! Perfect for any sweet cravings!   4. Hazelnut Butter Overnight Oats Mmm, if you're craving something a little sweet, yet delicious and still healthy.. give these Hazelnut Butter Overnight Oats a go. You'll thank me later!   5. Vanilla & Berry Overnight Oats These Vanilla Overnight Oats are super easy, delicious and a huge time saver in the morning. Just take them out of the fridge and they're read to eat that morning. Breakfast in two minutes, convenience that tastes good! 6. Strawberry & Coconut Overnight Oats These Strawberry and Coconut Overnight Oats are the easiest meal prep recipe ever. It's the perfect healthy breakfast idea, especially when you're in a rush or don't have heaps of time to cook.   7. Peanut Butter & Cacao Overnight Oats Because I know how much you guys love overnight oats.. here we have the best recipe so far with these delicious Peanut Butter & Cacao Overnight Oats. Mmmm yum, super quick, easy & and delicious. You have to try them!!   8. Vanilla Banana & Blueberry Overnight Oats This Vanilla Banana & Blueberry Overnight Oats recipe is so delicious and is the perfect quick and healthy breakfast idea!   I hope you guys enjoyed this blog and I hope you enjoy some of the delicious Overnight Oat recipes!  Leah xx  

I'm pretty sure EVERYONE understands those 3pm cravings!! They are notorious!! And is it just me... ...or are they even worse when you're bored at work??  That's two hands up for me! One of my favourite 3pm saviours is a tasty protein ball (or three...let's be honest) Protein balls, bliss balls, energy bites, no bake treats...however you want to call them...are basically the queen of 3pm snack time.  1) They're sooo easy and quick to make!! 2) They're sooo yummy and also packed with goodness to give you plenty of energy and keep your tummy nice and happy. 3) You know the drill! Make a whole batch and you've got a quick easy snack to grab for the rest of the week. How much more could you want form a snack?? Here are 3 epic protein balls that are perfect for work! Lamington Protein Balls If you like lamington's you're going to LOVE these!! Ughhh they're so delicious.. My mouth is watering. Try not to eat the entire batch of these! Peanut Butter Protein Balls THIS recipe is SOOO good and SOO easy for when you have those 3 O'clock sugar cravings! These keep in the fridge for up 3-4 days, so take them to work and have them as a snack! THEY'RE SO GOOD!  Vanilla & Almond Butter Protein Balls You guys have been asking me for a lot more of snack recipes, so here's another super quick, easy and energising snack. Perfect for a morning pick-me-up or a 3pm pick-me-up. These Vanilla & Almond Butter Protein Balls are well worth a try! Ah now that I'm salivating.. I think I'm going to go and eat some delicious protein balls! I hope you love these protein balls!Leah xx

Hey beautiful ladies, I have some amazing BARE Guide transformation stories I wanted to share with you! They honestly bring tears to my eyes, both of which are so inspirational and motivating.. See below to read about their amazing stories! Stephanie - @stefittie "Haven’t done a progress photo in so so long and decided to compare a picture of me now to an old pic of me and wow!! 😭 this actually made me cry! I am so proud of myself 🙈. This journey has been so stressful, a lot of ups and downs, but shifting my mindset with the way I eat has helped me A LOT!!!My recent eating habits have helped me tremendously. I used to be the kind of girl who turned cheat meals into cheat days, cheat days into cheat weeks.. etc. I would say “eh well I already ate not the best so I’ll just start again on Monday”. I AM SO HAPPY I DON'T THINK LIKE THAT ANYMORE!I have been using Leah Itsines' Balanced And Realistic Eating Guide @bareguide for my meals because it’s exactly what it stands for! I literally eat all my favourite foods and don’t crave cheat meals/days/weeks! This is such a huge step for me because I have always struggled with eating! 😭💙.Thank you so much Leah for creating one of the best guides I have ever seen & the most supportive community 😭💙 I LOVE YOU!To stay active and keep my body moving, I have been making sure I hit 10K steps at work, go to kickboxing 3 times a week, and I lift 2-3 times a week 💜 Honestly, this makes my heart melt.. I am so proud of Stef and hope this message motivates and inspires you to kickstart your own healthy eating journey! Leah xx  

I always get asked what my favourite kitchen essentials are or if I have any tips or tricks on how I store/keep things in my kitchen... So I thought I'd put together a blog post on "Leah's Favourite Kitchen Essentials" Let’s start with your pantry! Here’s a list of the items I recommend you ALWAYS keep stocked in your pantry to maximise your success in the kitchen. 1. PANTRY BREAD & WRAPS: Bread is a perfect staple for breakfasts, especially when paired with eggs! Wraps are great for a quick grab and go lunch. Bread also freezes well, so if you have any left over for the week, throw it in the freezer and toast straight from the freezer. DRY GOODS: In my kitchen, I have a ‘dry goods section’ where I keep my almond meal, baking powder, flours and cacao powder. These are great staples to start building your kitchen pantry. STOCKS & SAUCES: There is nothing worse than buying an entire bottle of sauce, and only using it for one recipe! The sauces you’ll find in BARE (and in my kitchen!) are soy sauce, oyster sauce, hoisin, fish sauce, beef stock, chicken stock, vegetable stock, sweet chilli sauce and Worcestershire sauce. These are commonly used throughout BARE and are worth stocking up on! DRIED HERBS/ GROUND SPICES: Basil, bay leaves, oregano, rosemary, tarragon, thyme and parsley are some of my favourites that you’ll be using in a lot of meals. For spices, I recommend black pepper, salt, cayenne pepper, chilli flakes, chilli powder, cinnamon, cumin, curry powder, ginger and paprika. You don’t have to get these all at once, but they’re great to have on hand! TOMATO SAUCE, TOMATO PASTE & CANNED TOMATOES: Perfect for pasta sauces, pizza bases and anything else Italian. These have a long shelf life and are a great staple to have in your pantry for a quick dinner. GRAINS: Grains can typically be bought in bulk, as they are long life items. I always have pasta, rice, quinoa, couscous and lentils on hand in my kitchen. CANNED GOODS: Similar to grains, don’t be afraid to buy these in bulk! Canned veggies and legumes are an essential staple in my kitchen. I’ll often keep corn, black beans and chickpeas in the pantry for whenever I want to make a quick snack. 2. FRIDGE I love my fridge! Here’s a list of the items I recommend you ALWAYS keep stocked in your fridge to maximise your success in the kitchen. Eggs: Eggs are a staple for my breakfasts and a key ingredient when baking. I always seem to run out of eggs when I need them the most, so I recommend you make sure they’re fully stocked at all times! Fresh vegetables: Fresh vegetables are super versatile, they can be added to almost any meal, meaning they’ll never go to waste. Beetroot, broccoli, carrots and cauliflower are some of my favourites, as they are easy to cook and have a long shelf life. Cheese and yoghurt: Both cheese and yoghurt are a great addition to breakfasts, snacks or main meals. Also, who doesn’t love cheese? It’s a staple in my fridge! Milk: Milk is a great addition to breakfasts, such as oats and muesli. There are plenty of alternatives if you don’t like or can’t tolerate cow’s milk. Almond milk is my favourite alternative! Fresh herbs: Fresh herbs go with everything, they make every dish more flavoursome and will help take you from a beginner cook to a master chef. You can always buy dried herbs, as fresh herbs don’t typically last long, but if you’re like me, you might choose to plant some herbs in the garden to ensure you have your own never-ending supply. 3. FREEZER Freezing items is seriously underrated - It’s the BEST when you are time poor, want to save money or have loads of veggies/ingredients left over that you don’t want to waste! Here’s a list of the items I recommend you stock up on in your freezer to maximize your success in the kitchen. VEGETABLES: Some vegetables you can buy already frozen, such as corn and peas. Vegetables such as kale and broccoli, which usually have a long shelf life, can be blanched and then frozen. Slice or chop tomato, zucchini, onion and store in an airtight zip lock bag in the freezer. When you want to use them, simply defrost the veggies in the fridge overnight (or in the microwave) then add them to your dish. Vegetables can often last in the freezer for up to 3 months. FRUIT: I love my frozen fruits! Frozen fruit is perfect in smoothies, for a quick grab-and-go breakfast. Some of my favourite FRESH fruits include berries or mango! If your favourite fruit is in season and on special, I suggest you buy and freeze these yourself. SOUPS AND SAUCES: I love batch cooking soups and pasta sauces and then freezing them. Perfect for a quick dinner – simply thaw and eat. My favourite pasta sauce to batch cook is my BARE Napoletana sauce! MEAT, FISH & POULTRY: I’ll typically freeze meat, fish and poultry in 1 serve portions so it’s easy to thaw them as you need. Typically, fish can last up to 3 months and meats can last up to 6 months in the freezer. CHEESE: Have you ever bought a huge packet of grated cheese and had to throw the stale leftovers away? Don’t let your cheese go to waste! It can be kept for up to 3 months in the freezer. FRESH HERBS: Worried about fresh herbs wilting too quickly? Fill an ice-cube tray with chopped fresh herbs, pour olive oil into each hole and freeze. This will help save on waste and you can add an ice-cube to the pan when cooking. These can keep for up to 1 month. I hope you loved this blog post on Leah's Favourite Kitchen Essentials! If there's any other topics you'd like me to touch on, please let me know! Leah xx

Throw away the popcorn and hide your secret stash of protein bars! You won't need them anymore.. Once you start making some of these delicious, quick, easy and healthy homemade snacks. These will help keep you feeling full for longer and will keep you energised throughout the day at work. Say goodbye to those painful sugar slumps, energy crashes and hunger pains, here is a list of my 10 Healthy Snacks To Get You Through The Work Day! 1. Peanut Butter Bars These are super delicious and so easy to make. They're perfect for work and will definitely hit the spot for a mid morning/ late afternoon snack. This combination of oats, dates and nuts will keep you filled with energy throughout the day.    2. Choc Raspberry Brownies Mmmm these are so damn delicious.. They're absolutely mouth... watering.. I can't.... stop... looking.. at them!! Ahhh These brownies are DELISH and perfect for a little snack that you can have if you have a little sugar/chocolate craving. It's all about #BALANCE right?! You can't tell me that you don't want to jump through the screen right now! I know I do...   3. Lamington Protein Balls Uhhhh I LOVE protein balls! They're so delicious and incredible for meal prep! These are great because they have a little jam inside (little surprise for your 3 o'clock pick me up!) You can thank me later..   4. Vanilla Chia Pudding Chia puddings are something I'm slowly getting used too, but this recipe makes it so much better! The trick I was told by a lovely follower, (as some people don't like the texture!) is to BLEND after soaking! I tried it... and it really works!!   5. Banana and Oat Muffins AHHH these are like mini versions of my banana bread (the biggest winner) but in a muffin form! They're super moist and delicious, perfect for a grab and go snack.    6. 3 Ingredient Peanut Chocolate Truffles These 3 Ingredient Peanut Butter and Chocolate Truffles are like little drops of heaven! They're basically dates filled with peanut butter and covered in dark chocolate and they are SO SUPER delicious! Say goodbye to the work cookie jar... Because you've got a new favourite 3pm work snack.   7. Apricot and Oat Cookies These Apricot and Oat Cookies are so sweet and delicious, and only take 30 minutes to make! They're the perfect healthy treat for when you're craving sugar or need a 3pm work snack. Plus, this is the perfect easy baking recipe for kids so it's a win win for everyone!   8. Choc Chip, Raspberry and Oat Cookies I don't even have words for these.. They're so damn delicious! Make sure you eat these while you're alone.. So everyone at work doesn't try and steal them from you! The perfect energising, delicious, mouth watering snack.. You can thank me later.   9. Apricot Bliss Balls Yummmm!!! Sometimes you just need a simple pick-me-up in the afternoons....and this is totally your never favourite recipe!    10. Vanilla Berry Protein Smoothie Smoothie as a snack?! Yes... Please! I absolutely love a little bit of nut butter in my smoothies, it gives it an awesome taste! This is perfect for another super filling, quick and easy smoothie that'll leave your mouth salivating and your tummy full! Give a recipe or 5 a go this week and be sure to let me know how you like them in the comments below and even share your creations on Instagram with the tags @leahitsines and #leahitsines. I LOVE LOVE LOVE seeing and hearing from you! Happy snacking.. I hope you cure those work hunger cravings! Leah xx

In our BARE Guide community every day, I hear women speak about how happy they are to have ditched the exhausting and obsessive calorie counting/diet approach and have now moved to a more balanced and realistic eating regime…and actually lost weight, improved their relationship with food and are in a much better mental, emotional and physical place. Too many people out there are putting their focus on counting calories when trying to be ‘healthy’, instead of just enjoying good, delicious, healthy food. However, I DO believe it is good to do your research into what goes into your body. This might just be a listening to a few podcasts around health, learning how to read food labels, researching ingredients and what they can do for your body. Simple knowledge like this will help you learn how to better treat your body from the inside out. Being healthy and trying to lose weight should be less about restricting yourself and more about eating a balanced variety of foods and sporting a good exercise regime anywhere between 4 -5 times a week. Doing this over time, without restriction will help you have a happy and healthy relationship with food and will more than likely promote weight loss. Sometimes it’s not the foods we’re eating that are preventing us from losing weight, yet the portion sizes. If you want to enjoy all of your favourite foods like burgers, curries and pastas, you can too, in a healthy way. As there is no one size shoe fits all with health and weight-loss it’s important we listen to our bodies, as we should know best… An example of this is If you don’t feel like snacking throughout the day because you’re not hungry, simply don’t snack! Personally I exercise 4-5 times a week and enjoy a good variety of delicious foods. I’ll typically enjoy breakfast, two snacks, lunch and dinner each and every day. Eating like this allows me to feel full and satisfied within my diet and also keeps my cravings to a minimum. Below is an example of what I would eat in a day and I’m so excited about each and every meal.. that’s how it should be! Breakfast - Blueberry Overnight Oats If you're looking for a quick on the go breakfast that still tastes amazing..  These Blueberry Overnight Oats are a must.  Snack 1 - Banana and Blueberry Bread (1 slice) My infamous Banana and Blueberry Bread, I don't think I could go a day without eating this. The perfect healthy snack to keep you energised until lunch time. Try not to eat too many slices! Lunch - Spicy Beef with Rice and Veggies Looking for a delicious rice dish?! Look no further, the flavours in this are absolutely insane. Another quick and easy, healthy lunch that is meal prep friendly too. This is perfect for those that love a little bit of heat too. Snack 2 - Peanut Butter Protein Balls (2 balls) Mmm I'm currently salivating just looking at these. Ever looking for a 3pm pick me up? Here they are! These Peanut Butter Protein Balls will help you stay energised at work when you're getting those 3pm energy slumps.  Dinner - Mediterranean Pasta We all know I'm a self-confessed pasta lover! This has to be one of my favourite pasta dishes, honestly. Super fresh, quick, easy and most importantly nutritionally healthy! I love whipping up a quick pasta like this.. Especially given the weather is getting colder now! How good does that sound? As you can see, I listen to my body and eat to suit my cravings each and every day! Who needs to diet, when you're eating delicious healthy food like the above?!  A delicious, healthy, fun and supportive food regime combined with regular exercise will help promote weight loss!

If you've ever travelled — whether for work or pleasure —you would know that it can be hard to stay healthy while travelling. So I wanted to share with you my top tips on how to enjoy healthy eating and keep on top of your goals even when you're not at home. From healthy travel snacks to easy ways to stick to your routine, you'll have everything you need to stay healthy while enjoying your trip! 1. Do Your Research When planning my trips, I search for a local gym and local healthy restaurants. I know I will be eating out more while on holiday than I usually do at home, so it’s important to do my research and find good cafes and restaurants nearby so I can eat delicious, healthy food. 2. Try To Stick To Your Routine Personally, I find it easier to stick to three main meals and two snacks a day as I usually would at home and this is what I recommend in my BARE Guide, as it allows you to enjoyed sustained energy through out the day and won't leave you hungry! While travelling, I often check out local supermarkets and pick up some healthy snack options (or even breakfast options) that I can eat in my hotel or on the go. 3. Prioritise Exercise Exercise is essential for me to kick-start my day! When travelling, it’s great to walk and take in the city you’re in – this is an easy way to get your steps up and get your body moving. If you have a local gym around, a quick HIIT session in the morning will get your blood flowing and set you up for an amazing day! 4. Stay Hydrated If you didn't know already, staying hydrated is SO important!! Being hydrated helps to increase your energy levels, improve your digestion and support your body to function more efficiently. From flying to exploring new places, travelling can really dehydrate your body because your always on the move. Be sure to bring a reusable water bottle with you on your travels and drink 2-2.5 litres of water a day - otherwise you can end up feeling weak and fatigued...and you don't want that when you're travelling.  Click here to learn more about importance of staying hydrated!   These are the exact tips I implement every single time I travel and they always help me! Try them out on your next trip and be sure to let me know how you go via Instagram using the tags @leahitsines and #leahitsines. I absolutely love hearing from you! Leah xx

If you have a serious sweet tooth but are looking for some healthy alternatives than this is for you! From 3 ingredient truffles and vegan brownies to oat cookies and protein brownies, I have 12 delicious and super easy dessert recipes that also surprisingly healthy. Packed with super foods like raspberry, avocado, dark chocolate, oats and berries, these sweet ideas will leave your tastebuds and body happy. It's a win win!   1. Apricot and Oats Cookies Who doesn't love a cookie or two? These Apricot and Oat Cookies are so sweet and delicious, and only take 30 minutes to make! They're the perfect healthy treat for when you need a 3pm pick me up! Plus, this is the perfect easy baking recipe for kids so it's a win win for everyone.   2. Avocado and Banana Ice Cream If you've got an addiction to ice cream, this is for you! This recipe is super easy and sweet but secretly healthy - perfect for those late night cravings.   3. Cherry Ripe Bliss Balls These healthy Cherry Ripe Bliss Balls taste just like the real thing and will satisfy any sweet tooth. They're so easy to make and are the perfect 3pm work snack or meal prep dessert. I've used fresh cherries, coconut and coated the in chocolate, so you just know these protein balls are going to taste amazing!   4. Banana Bread My banana bread is ADDICTIVE! So it's no surprise that it is one of my most popular recipes on my website. It's healthy, easy and so damn delicious, you'll be loving every bite. For my vegan friends, I have even made a super tasty vegan version for you! Click here to check it out.   5. 3 Ingredient Chocolate Truffles This 3 ingredient chocolate recipe with banana & peanut butter is soooo tasty & delicious! It's the perfect quick & easy no bake dessert for when you're craving chocolate but still want something healthy. PLUS, it's vegan so everyone will love them! 4. Snickers Hot Cross Buns Whether it's Easter or you just have a massive craving for Hot Cross Buns, this recipe is your new best friend! It's so easy, sweet and delicious but surprisingly healthy. Serve them up with some butter and you've got an amazing treat that the whole family will enjoy.  5. Choc Chip, Raspberry and Oat Cookies Be prepared to not want to share these with anyone! These cookies are BEYOND delicious and they only take 7 ingredients to make! Quick, easy, healthy and a hint of chocolate - what more could you want? 6. Avocado Mousse If you're looking for a decadent tasting, yet healthy, treat then look no further! It's so thick and delicious and filled with healthy snacks. Plus, you can whip it up in under 5 minutes! It doesn't get any better than that.  7. Reece's Peanut Butter Cups These Raw Reece Peanut Butter Cups are 100% amazingly delicious. They look and taste decadent but are actually packed with goodness, and are the perfect 3pm work snack to satisfy those sweet tooth cravings. This recipe is also vegan and super easy to make so anyone can enjoy this tasty healthy treat.   8. Blueberry and Yoghurt Iceblocks Who needs one of these right now? I sure do! This is such a quick and easy recipe, and an amazing delicious way to enjoy a healthy dessert. They're perfect for by the pool or when the kids are craving a sweet treat.    9. 3 Ingredient Peanut Butter Chocolate Truffles These 3 Ingredient Peanut Butter and Chocolate Truffles are like little drops of heaven! They're basically dates filled with peanut butter and covered in dark chocolate and they are SO SUPER delicious - it's ridiculous!! Plus, this is a super quick and easy recipe for when you get those killer chocolate cravings. You'll be enjoying these raw healthy sweet treats in no time.   10. Protein Brownie This is SUCH a delicious protein brownie and can be enjoyed at ANY time of the day! It's the perfect 3pm or post workout snack. Plus, it can easily be made vegan for all my vegan friends! YAY! I love enjoying these with a bit of yoghurt and fresh berries. YUM! 11. Lamington Protein Balls Uhhhh I LOVE protein balls! They're so delicious and incredible for meal prep! These are great because they have a little jam inside (little surprise for your 3o'clock pick me up!)  12. Mango Cheesecake This no-bake raw dessert is sweet, fresh and super delicious! It's the perfect easy summer dessert that you can whip up in 30 minutes and keep ready to do in the freezer.   Try a recipe or this week and let me know how you enjoy via Instagram using the tags @leahitsines and #leahitsines. I absolutely love hearing from you and sharing your amazing creations! Leah xx

How many times have you wanted to implement a new healthy habit or change but struggled to make it stick? It's easy to have a healthy, vibrant and energised vision of yourself but actually making that happen can be tough so I wanted to share with you my 5 best tips to making healthy habits stick and last for life. Whether you want to implement a healthy eating, exercise or lifestyle habit, these tips will ensure you see any goal through.  1. Use SMART Goals Goal setting is incredibly important because it provides you with a sense of direction, motivation and clear focus, while forming new healthy habits. I love using SMART Goals to guide goal setting and, I highly recommend them in my BARE Guide, because they set you up for success by making your goals specific, measurable, achievable, realistic and timely. So instead of making a vague statement such as 'I want to eat healthier', make a clear statement about how, when and why you want to complete a goal such as 'Over the next 12 weeks, I will follow the BARE Guide and meal prep every Sunday so I can enjoy healthy meals everyday'. 2. Make yourself accountable For me accountability is KEY for success! When you make other people aware of your goal, you're putting an accountability system in place that can support and motivate you and therefore you are more likely to see your goal through.  Find an accountability buddy or space that can help stick to your goal. This could be a friend, a family member or even a community. For instance, BARE Guide has an exclusive Facebook community, where every member can share their goal(s) and receive support, encouragement and inspiration from others - there is always power in numbers! 3. Remember that small steps lead to long-lasting changes When wanting to make a healthy change, the cliche saying is true - slow and steady wins the race! Instead of focusing on fast results and quick changes, focus on steps that can help you to enjoy that healthy change for life. When I first started to include more healthy foods into my life, I started with small incremental changes. I swapped soft drink for water and MacDonalds for homemade burgers, and then every week I'd try to make another small change, such as eating more veggies at dinner time, and this is what allowed me to build a long-lasting healthy relationship with food. 4. Identify your obstacles While it may feel counter productive, it's important to acknowledge the obstacles and challenges you may face in regards to your new healthy habits or goals. When you know identify a obstacle and can even understand what may trigger it, you can devise a plan to help move past this challenge. For instance, if you know you're likely to overeat when you're sad, then think of other things that can help you process your emotions effectively and feel better such as journaling or calling a friend. 5. Show yourself compassion I believe one of the biggest things you can show yourself when implementing a new healthy habit is compassion. There will be days when things don't go to plan and that's ok! It's not the end of the world and you can always start again tomorrow. Instead of beating yourself and completely giving up, learn from any hiccups and go again! This is how sustainable change is made.   Implement these tips today and eventually those healthy habits will become as normal as breathing!  Plus, if you haven't already, join the BARE Guide Community and start your healthy eating journey today! With over 120 exclusive recipes, flexible weekly meal planners, shopping lists and an abundance of supportive resources, the BARE Guide makes healthy eating easy, sustainable and, most importantly, delicious. Join the BARE Guide here! Leah xx

Healthy eating and shopping doesn't have to be expensive - in fact it can be super affordable. With tricks, you can eat well and reach your healthy goals, all while saving time and money!  From grocery lists and meal plans to budget friendly recipes, my 11 genius tips will help eat and cook healthy on a budget whether you're a student, cooking for the family or want to lose weight. 1. Calculate Your Budget  Firstly, you need to work out a realistic budget that you can stick to. Work out how much you’re willing to spend on food each week (within reason) and this will help you not go overboard at the supermarket. 2. Plan Your Meals A little organisation goes a long way and planning your meals is essential to saving money! In my BARE Guide, I recommend putting one day aside to plan your meals for the week and even provide weekly planners to make the process super easy. When you know exactly what you're eating for the weekly, you only buy what you plan to purchase and don't waste money of unnecessary ingredients or takeaway. 3. Don't Forget To Plan Your Snacks When you're planning out your meals, be sure to include your snacks! Snacks are super important in keeping your tummy full, energy high and spending low, as your then less likely to make impulsive purchases. I personally eat three main meals and two snacks every day, as this suits my body and lifestyle, and therefore, it’s how I structured my BARE Guide. You can learn more about healthy snacking here. 4. Stick to your shopping list It's easy to get tempted by the extensive variety of food in the supermarket BUT in order to get healthy on a budget you need to stick to your shopping list. It's there for a reason and, if you've planned your meals, has everything you need for the week - so there's no need to stray away from it. 5. Meal Prep or Cook In Bulk Cooking meals in large portions is key to saving time and money in the kitchen! By meal prepping or batch cooking the same recipe, it reduces the number of ingredients you have to buy and also ensure you have leftovers for the week - hello work lunches! I designed every recipe in my BARE Guide to be easy to meal prep or batch cook because how much easier and cheaper it make healthy eating. 6. Shop Locally And In Season Where possible, shop for things in season so you’re not paying a premium price. Often what’s in season will be what’s farmed locally within your region – another win, win! 7. Search For Specials I love bargain hunting! When my local supermarket has pasta packets for 79c each, you can bet I’m filling my trolley up with at least 10 packets. Bargain hunting and shopping for specials in your supermarket will save you money! 8. Buy In Bulk (Frozen or Canned) Much like bargain hunting, I love buying things in bulk. I’ll typically buy canned foods, dry goods, spices, frozen foods and other items with a long shelf-life as these can sit in the cupboard or freezer for a long time. 9. Get A Loyalty Card If your local grocery store has some sort of rewards program, I suggest you sign up to it. I often shop at my local supermarket and gain frequent flyer points, which is amazing! 10. Use Your Phone To Calculate While Shopping This is the easiest way to ensure you don't go over your budget and get any nasty surprised as the checkout! Now of course, I don't want you to go hungry - which is why your budget should be realistic - but this is a great way to make sure your don't get carried away with extra items.  11. Swap And Alternate Ingredients If there's one thing, I always recommend when it comes to cooking it's experiment, swap and alternate ingredients to suit your tastebuds, lifestyle and budget! So swap the veg in a recipe for cheaper and in season veg or buy and swap cheaper cuts of meat for stews, soups, curries and burritos.  In my BARE Guide I provide an abundance of swaps and alternatives so you can eat the way you want even if you're on a budget!   I hope these tips help! If you do have any other questions please send them through to info@leahitsines.com.au. Plus, if you haven't already, join the BARE Guide Community and start your healthy eating journey today! With over 120 exclusive recipes, flexible weekly meal planners, shopping lists and an abundance of supportive resources, the BARE Guide makes healthy eating easy, sustainable and, most importantly, delicious. Join the BARE Guide here! Leah xx

If you didn't know already, staying hydrated is SO important!! Being hydrated helps to increase your energy levels, improve your digestion and support your body to function more efficiently. Not drinking enough can cause your body to become dehydrated - surprise surprise - and signs of this goes well beyond you simply feeling thirsty. Even mild de-hydration can result in headaches, fatigue, weakness, constipation and dizziness!  Doesn't sound like fun hey? I mean if that's not enough to almost scare you into drinking water...I don't know what is haha But exactly how much water should you be drinking? This is the big question... In my BARE Guide, which has been approved by my in-house dietitian, I recommend consuming 2–2.5 litres of fluids each day, primarily from water. However, it's important to keep in mind that these are general guidelines, as fluid requirements can vary according to gender, age, activity level and climate. When you sweat you lose fluid, therefore it is important that you consume more fluids when you are exercising or when you are in hot climates. If you're not drinking enough water, you can start drinking more by... Increasing your daily intake over time! Don't feel like you have to start forcing it all down at once, especially if you're not used to consuming 2-2.5 litres. Gradual changes are easier to achieve and are way more likely to become long-lasting habits. Still struggling to drink water? Here's a couple of things you can do! Try adding fresh fruit, such as sliced lemon, lime or fresh berries, to your water for extra flavour OR enjoy more herbal teas! My favourites include ginger, berry and peppermint - you can even are ice for a cool version for summer! As with anything, the best thing you can do is listen to your body. If you feel thirsty, don't simply ignore that signal from your body but go get a glass of water instead. You can even set a reminder to go off on your phone to help remind you! The first step is to go grab that first glass of water! After reading this you probably need it haha Leah xx