SA Body Analysis & Nutrition - SABA

04/12/2025

Don’t wait to start “looking after your health” in January, start now, on some random Friday in December. This is the perfect time.

30/11/2025

An easy, delicious & nutritious breakfast option!

Creamy, tangy, and a little spicy, the kind of flavour balance that wakes up your palate.

Serves 1

Per serve: 490kcal | 28g Protein | 40g Carbohydrates | 20g Fat

2 large eggs, poached
60g avocado (about half a regular avocado)
60g cottage cheese
1 teaspoon chilli flakes
A splash of lemon juice
2 slices sourdough bread, toasted

Optional: Sautéed spinach to start the day with a good dose of greens & add volume.

Poach eggs to your preferred consistency.
Mash together the avocado, cottage cheese, chilli flakes, and lemon juice. Season with salt and black pepper.
Spread the avocado mixture over the toasted sourdough bread and top with the poached eggs.

Finish with an extra sprinkle of chilli if you like a bit more spice.

Why This Makes a Great Breakfast:

This meal hits the balance of being a satisfying, nutrient-dense breakfast:
Protein (28g) from eggs & cottage cheese supports muscle repair, satiety, and blood sugar stability.
Healthy fats from avocado help keep you fuller for longer.
Slow-release carbohydrates from sourdough provide sustained energy for the morning.
Micronutrients: Choline, vitamin D, potassium, folate, calcium and B12. Add the spinach and you’ll boost iron & magnesium.

This combination keeps energy steady, reduces mid-morning cravings, and supports recovery if you’ve trained early.

26/11/2025

You can’t detox, cleanse, sauna, lemon water, or milk e***a fat off your body. Skipping meals and cutting out whole food groups (unless you have an allergy) should be avoided.

Fat loss happens one way only: a calorie deficit.

Not drinking apple cider vinegar.
Not avoiding carbs.
Not fat burning teas, and for goodness sake, not lemon water!!!

If you’re not in a deficit, you’re not going to lose body fat.

Here’s the miracle cure: Create a deficit. Fuel smart. Lift heavy. Sleep well. Boring I know!

25/11/2025

One simple way to sneak in more daily movement? Park a little further away from work.

You’ll clock a few extra steps, soak up some sunshine, and get a hit of those feel-good vibes before the day even begins. Fresh air, more steps, better mood, it’s a win-win.

Thank you to Eve from the City of Norwood Payneham & St Peters, and Brydie and Mel from Comunikate et al for a great workshop. I’m looking forward to improving how I communicate and educate new and existing clients on their health and fitness journeys.

23/11/2025

Looking for something unique this Christmas?

Forget the socks & jocks!

Give the ultimate gift of health, the kind that actually makes a difference.

19/11/2025

By Appointment Only
Open six days a week
Monday and Wednesday to Sunday
7:00am to 11:00am

Closed Tuesdays and Public Holidays

If you ever need something outside these hours, reach out.
I offer group scans, workplace visits, and InBody equipment hire, and I’m always happy to chat about what works best for you.

www.sabodyanalysis.com.au

Inside the Adelaide Health Co.

57 Magill Road, Stepney SA 5069

team@sabodyanalysis.com.au

18/11/2025

This doesn’t relate just to health & fitness but all things you set out to achieve.

Most people don’t struggle because they’re slow.

They struggle because they’re busy comparing their chapter three to someone else’s chapter twelve.

Your progress will always make more sense when you measure it against your own life.

Your workload.
Your stress.
Your responsibilities.
Your season.

Consistency at your pace beats intensity at someone else’s every single time.

If you want results that last, anchor yourself in this question:
Are you building habits you can repeat next week, next month, and next season?

That’s how real change sticks.

15/11/2025

If you’re dragging through training or feeling off your game, it might not be your workout, it might be your hydration.

A 2% drop in body water is enough to blunt focus, reduce strength, and slow recovery.

Hydration is performance.

Start simple, start today. Grab a bottle. Drink the water.

Want to know what your InBody scan can tell you about your body water and recovery?

Sign up for the newsletter at www.sabodyanalysis.com.au and book your next scan at SA Body Analysis & Nutrition and I’ll walk you through what your results really mean.

09/11/2025

Vibes vs Data: Why You Need Both

Some people say they don’t like measuring, tracking, or scanning. They just “go by feel.”

And I get it. How you feel matters. Energy, sleep, strength, digestion, and mood are all powerful markers of progress.

But here’s what most people don’t realise.

Your body can feel off when you’re actually improving, or you can feel great when you’re quietly slipping backwards.

Hormones, stress, water, caffeine, or even one bad night of sleep can change how you feel without changing your actual progress.

That’s why relying on vibes alone can be misleading.

Data shows what’s really happening underneath. It tells you if your muscle is holding steady, if fat is shifting, or if stress is starting to show up in your body.

Your data is not a measure of your worth. It is simply information. A checkpoint that helps you understand what’s working and what needs adjusting.

The best results come from combining both.

Use data to measure your direction.

Use how you feel to guide how you get there.

That’s how you stop guessing and start progressing, with information and intuition working together.

05/11/2025

A scan isn’t about being “good” or “bad.”

It’s a checkpoint.

It shows what’s working, what needs a tweak, and where your effort is actually paying off.

If something needs adjusting, that’s not a failure that’s information you can use.

If you’re ready to stop guessing and start progressing, book your next scan and I’ll talk you through it step-by-step.

26/10/2025

Sweet Potato, Turmeric & Apple Overnight Oats

This recipe delivers sustained energy, stable blood sugar, and long lasting satisfaction.

This recipe is practical, affordable, and perfect for meal prep. It can be made in large batches, stored in the fridge or freezer, and portioned out into prep containers for quick breakfasts or snacks.

Per Serve: Energy: 483kcal | Protein 25g | Carbohydrate: 74g | Fat: 11g | Fibre: 12g

Ingredients
Makes 7:
210 g whole grain rolled oats
70 g steel cut oats
35 g black chia seeds
125 g sweet potato (raw weight before cooking)
1 tsp turmeric
1 tsp ground ginger
½ tsp cardamom
½ tsp cinnamon
700 g pie fruit apples (canned)
To serve:
200g g high protein yoghurt
10 g sugar free maple syrup

Method:
Peel and dice the sweet potato into even chunks. Record the raw weight before cooking as this will help you calculate portions later. Place the sweet potato in a pot, cover with water, add the turmeric, ginger, cardamom, and cinnamon, and bring to the boil. Cook until tender, around 10 to 12 minutes. Once soft, mash the sweet potato directly in the pot with the cooking water so it becomes smooth and slightly loose. The spices will blend through as you mash, creating a fragrant, golden base.

In a large mixing bowl or container, add the rolled oats, steel cut oats, chia seeds, and pie apple fruit.

Mix the warm spiced sweet potato mash through the oat mixture. Pour in enough additional boiling water to just cover the ingredients, then stir well to combine. The mixture should look thick but pourable. Divide evenly into prep containers.

Cover and refrigerate to allow the oats and chia to absorb the liquid and for the flavours to develop.

Serve cold topped with high protein yoghurt and drizzle with sugar free maple syrup, or warm the oat mix in the microwave before adding yoghurt and syrup for a delicious hot version.

The Benefits
This recipe provides a balanced blend of slow release carbohydrates, quality protein, and healthy fats that support steady energy and fullness. Complex carbohydrates from oats and sweet potato supply a gradual release of glucose, helping to stabilise blood sugar and maintain focus through the morning or afternoon. Protein from the high protein yoghurt supports muscle repair and recovery, helping you preserve lean mass and manage hunger between meals. Healthy fats and fibre from the chia seeds and oats contribute to digestive health, hormonal balance, and longer lasting satiety. Micronutrients such as beta carotene from sweet potato and polyphenols from turmeric and cinnamon add antioxidant and anti inflammatory benefits that support immune and metabolic health.

24/10/2025