The security code is a three-digit number on the back of your credit card, immediately following your main card number.
The security code is a four-digit number located on the front of your credit card, to the right above your main credit card number.
Oops! You can only add one Get Lean membership to your account. Stay tuned for exciting new programs over the coming months!
Onions are part of the family of vegies called alliums - these also include leeks, garlic, shallots (or green onions), spring onions and eschalots. These vegetables have been associated with a lower risk of several cancers, including cancer of the stomach, colon, oesophagus, pancreas, breast, prostate and brain.
You have no doubt heard of probiotics – healthy bacteria that we want to colonise the gut – well research suggests that prebiotics might be more important. These are compounds in food that act as specific fuel to these good bacteria. Having prebiotics in your diet therefore encourages the growth of healthy bacterial populations and pushes out the bad guys. Alliums provide a particular group of these prebiotics called fructo-oligosaccharides (FOS).
FOS can cause problems for people with irritable bowel disease (IBS), but that may be due to having an imbalance of bacterial groups present, with more of the bad guys. See a dietitian or other health professional for more advice.
Carrots are fantastically rich in the antioxidant beta-carotene. In fact that's what makes carrots orange, and how beta-carotene got its name. It can also be converted to vitamin A in the body. This is important since vitamin A is not so widely distributed in foods. 100g of carrots provides more than 2.5 times your vitamin A needs for the day. Vitamin A has many roles, but is key for eye health and good vision. This is why carrots got their reputation for helping you to see in the dark.
While an excess of pre-formed vitamin A can be toxic (it is particularly harmful during pregnancy), there is no danger of this from eating beta-carotene-rich foods. A word of warning however – supplements are not the same. While beta-carotene rich diets have been shown to benefit health, supplements do not have the same effect and can be harmful. Stick to real foods such as carrots to gain all the benefits without any risks.
Carrots also provide fibre, vitamin K and manganese, and smaller amounts of B group vitamins, copper and iron. All for very few kilojoules - less than 150kJ/100g.
Be sure to eat your carrots with some fat however - beta-carotene is fat-soluble and therefore you won't absorb much of it without any fat present. Another reason for using a delicious olive oil vinaigrette with your salad!
Cucumbers have been cultivated for over 300 thousand years, originally in India. Today they are produced all over the world with China being the largest producer by a long shot, producing well over 400 million tonnes a year! They belong to a family of vegetables called Cucurbitaceae that includes squash, pumpkins, zucchini and melons.
If you're thinking that cucumbers are mostly water you're absolutely right - they are 95% water. This means that they contribute to your hydration levels and they are excellent added to vegie juices and smoothies. Unsurprisingly they are extremely low in energy - 50g of cucumber (about 6 slices) has only 25kJ and less than a gram of carbohydrate, with no fat and only a tiny trace of protein. They are not devoid of nutrients however. You will get small but significant amounts of vitamin C, vitamin K, vitamin A and traces of several other nutrients.
So while cucumbers are not exactly a superfood delivering stacks of nutrients, they do add texture and a lovely crunch and refreshing taste to salads, sandwiches and wraps.
Cucumbers are best when they are fresh, plump and full of water. But because of the high water content they can freeze in the bottom of your fridge if it is too cold. This breaks the plant cell walls and you will lose the lovely crisp texture of the cucumber. If this is happening keep your cucumbers on the top shelf of your fridge instead.
Spinach is one of the most versatile leafy greens and therefore super easy to use to nutrient-boost your day. It contains many of the nutrients found in kale, although in lower amounts for most, but is a better source of folate.
Folate is well known for it's benefits during early pregnancy, but in fact we all need a decent daily folate hit due to its role in protecting cells and DNA from damage. A high folate intake can slow the aging process as well as reduce our risk of many chronic diseases. A cup of spinach gives you about 15% of your recommended intake of folate and over half your vitamin A, all for only 30kJ!
Spinach also has excellent levels of vitamin C, thiamin, riboflavin, vitamin B6, calcium, magnesium, phosphorus, potassium, copper and manganese. It's a fairly impressive line up for a humble green leaf!
Frozen spinach often has higher levels of vitamin C than fresh. That's because it is snap frozen on the day of picking, whereas the fresh spinach on the shelf may be a few days old. Vitamin C is lost rapidly after the leaves are picked, so the fresher your spinach the better. I still like to but fresh for my salads, for wilting to have with my poached eggs, and for tossing through pasta dishes right at the end of cooking. But I do always have frozen boxes of spinach in my freezer to use in cooked dishes such as soups and casseroles, to add to smoothies, and to use in my filo parcels with salmon or chicken.
Zucchini is a vegie with many names. Often called a courgette in the UK or a squash in the United States, zucchinis are come in two varieites - one with a green skin and the other with yellow.
Zucchini is a very low GI and low kilojoule food that is extremely versatile. It contains a good amount of Vitamin A, folate and potassium. There are many ways to cook zucchini - it can be baked in savoury bread or muffins, included in stir fries, added to casseroles or soups, or shredded to create zucchini pasta. I love to slice it and chargrill on a hot plate or BBQ brushed with extra virgin olive oil. You can then add to salads or eat warm straight from the grill.
Zucchini is one of the easiest vegies to grow in the garden! But biggest is not best! The most flavourful zucchinis are small to medium sizes.
Wholegrain bread is bread made from flour milled using the entire grain. In contrast white bread uses only the starchy centre of the grain. The advantage of the former is that it retains all of the fibre and the many nutrients that are found in the outer layers of the grain. Research is building to show that this processing step is important as it affects how the resultant food impacts on our health. Eating more wholegrains is related to better health, including better weight control and lower risk of several chronic diseases including type 2 diabetes, heart disease and some cancers. In contrast eating too many refined grains can wreak havoc on your body systems and result in major health problems. Let's not make the mistake of lumping all these grain foods together.
Wholegrain bread is much more than a 'carb'. All bread contains a significant amount of protein with every slice providing 3-5g depending on the variety. For comparison a large egg has on average 5.5g. So when you team a couple of slices of toast with your boiled eggs for brekkie, the bread is actually providing pretty close to half the protein in the meal.
Wholegrain bread is also a significant provider of B group vitamins including folate, niacin and thiamin, and minerals including iron, zinc, magnesium, phosphorus and manganese. What is lesser known about wholegrain foods is how awesome they are for antioxidants. In many cases the antioxidant capacity is equal to that of vegies and fruits! It shouldn’t really be that surprising – grains are fellow plant foods after all.
Is bread fattening? Read more.
Grain foods, including bread, contribute more fibre to our diets than any other food. Furthermore cereal fibre seems to play a particular role in gut health. It helps to keep you regular, reduces the risk of several bowel diseases including cancer, and the emerging interest is its role in ‘feeding’ the good bacteria that live in our bowels. The enormous impact these microorganisms have on our health is only just being realised.
If you’re confused over eggs you’re not alone. Once upon a time, before we really understood how diet affects blood cholesterol levels, it made sense to limit foods high in cholesterol. Since egg yolks come under that category, the advice was to limit the number of eggs you ate. Today we know that the types of fat in your diet plays a more important role in determining your blood cholesterol profile and dietary cholesterol is far less of a factor. Even if you have high blood cholesterol, the current advice is that you can happily enjoy up to 6 eggs a week - and I can't see what more would be a problem. That’s great news as eggs are a nutritional smorgasbord!
Eggs provide very high quality protein, with a near perfect balance of the amino acids the human body needs. There’s a reason why eggs have been a body-builders’ staple for many years.
The yolk is especially rich in the B group vitamins folate, vitamin B5, vitamin B12, thiamin (B1) and riboflavin (B2). The fat is important as it also contains excellent levels of the fat-soluble vitamins A and E, and one of the few foods to provide vitamin D. In fact, recent analysis shows that eggs are much higher in vitamin D than previously thought, with a serve of 2 eggs providing 82% of the recommended daily intake.
Eggs are a terrific breakfast choice. Studies have shown that people who eat eggs for breakfast are less hungry later and correspondingly eat less at lunch.
There is no truth to the rumour that cooking eggs damages nutrients; in fact the reverse is true. Egg white contains a protein called avidin and this binds to the vitamin biotin tightly making it unavailable for uptake and use by the body. When you cook the egg white this denatures avidin and the problem does not occur. Actually it would only be a problem if you were eating raw egg whites every day and didn't have significant other sources of biotin in other meals - extremely rare. It has been documented in body builders following very strict diets and eating drinks with raw eggs in them repeatedly over months. Generally though it's not something we need to worry about.
Raw eggs can of course carry E Coli or other pathogenic bacteria. Pregnant women, young children and those with compromised immune systems should play safe and avoid raw eggs.
Don't throw the yolks away! Not only do they contain most of the nutrients, they are rich in two carotenoids called lutein and zeaxanthin. These are found in high concentrations in the eye and seem to play a crucial role in eye development and ongoing eye health throughout life. Eating foods such as egg yolks that are rich in these two carotenoids reduces your risk of macular degeneration and cataracts.
Technically we ought to call it maize, as corn has come to mean a whole load of products produced from the cereal crop maize. Here we are specifically talking about fresh corn - either on the cob, or as the kernals removed from the cob and sold canned or frozen.
A cooked medium ear of corn provides around 335kJ, 3g pf protein, 10g of carbohydrate and 2g of fat. That's not much carbohydrate per cob so this makes corn ideal for those of you trying to keep your carbs down, but if you need a higher carb intake post exercise for example you are best to add another smart carb to your meal. I classify corn as a smart carb because it has a low GI of 48 (low GI is classified as 55 or less) and it's one of the most minimally processed cereals you can buy. I also love that portion control is made easy by cooking it directly on the cob.
Corn is fibre-rich with a single cob providing almost 4g. It's also a good source of the B group vitamins thiamin, niacin and folate, and has significant amounts of the minerals magnesium, phosphorus and zinc.
We often hear of foods of the ancient Mayan civilisation sold as superfoods, but did you know that corn was one of them? It is so widely cultivated today that we tend to forget it is in fact a ancient grain. Unfortunately there is much criticism of the genetic modification of corn in the US and the loss of crop diversity to make way for more corn (not all used for food), that the health aspects of corn as a food are lost. In Australia corn is not so widely grown and genetically modified plants are not cultivated. My thoughts are this a crop humans have eaten for many thousands of years, nutritionally it delivers far more than more popular grains such as rice, and it's mouth-wateringly good with a little olive oil, black pepper and sprinkle of sea salt and grilled on the BBQ.
Tomato is actually a fruit, but since we eat it as a vegetable I am including here as a vegie. Tomatoes originated in South America but have spread all over the world, featuring in many traditional cuisines, including of course a starring role in Mediterranean Diets. They are consumed raw in salads, or cooked to create deliciously rich sauces. You can buy them raw, canned, bottled as passata, or concentrated into a thick paste.
Tomatoes are rich in several members of the carotenoid family of antioxidants. But most famously they are rich in lycopene. This carotenoid has been widely studied and intake reduces the risk of prostate cancer in men, breast cancer in women and possibly other cancers too including lung and stomach.
The interesting thing about lycopene is that levels are actually higher in processed tomato products - a terrific example of how processing foods sometimes improves the nutrition! 2 tablespoons of tomato paste has 42.2mg/100g of lycopene, while raw tomato has only 3mg/100g. You also need some fat to absorb the lycopene and so it seems the Mediterranean classic pairing of tomatoes with extra virgin olive oil brings a wonderful health benefit.
Additionally tomatoes are fabulous sources of vitamin C, many of the carotenoids can be converted to vitamin A in the body, and they are a good source of vitamin K, potassium and manganese. Since they also have a very low energy density - a cup of cherry tomatoes has only 110kJ - so you can pretty much eat as much as you like!
So how much tomato do you need to eat to benefit? The best studies from Harvard suggest eating one or two tomato products every day. Try adding tomato pasta to casseroles and sauces, spread on wholegrain pizza bases, use canned tomatoes or passata to create a sauce for meat or seafood, and use raw tomatoes in salads, sandwiches, slice onto avocado toast, or chop to make a salsa dip.
Many people complain that supermarket tomatoes have become tasteless. They do still provide valuable nutrition, so don't use that as an excuse not to buy them. However there is no doubt that spending a little more for tomatoes on the vine is a whole different experience. To know if you have good tomatoes, smell them - they ought to have a wonderful aroma. For the best flavour keep them in your fruit bowl to serve at room temperature.
Yoghurt is simply fermented milk and it probably came about as a method of making milk last longer. In doing so there were unexpected side effects and they were beneficial. Many cultures (excuse the pun) around the world from Nepal and India to the Middle East and Europe have long considered yoghurt a medicinal food and for good reason.
Yoghurt is rich in top quality protein, an excellent source of calcium and gives you a serious boost in several B group vitamins including riboflavin, magnesium and zinc.
While many people cut out dairy foods from their diet while trying to lose weight, this is quite contradictory to what the research shows. Studies where dairy foods are included as part of an energy restricted diet show that they promote better weight loss, and most importantly they seem to help improve body composition. That means they help you to lose fat and keep your muscle. Exactly what you want for a lean and fit body. Just what it is about dairy that is responsible for this effect is not fully understood, but it seems to be a combination of the protein and in particular the amino acid leucine high in dairy including yoghurt, along with calcium.
Dairy foods can also help to reduce blood pressure and big population studies show associations with lower risk of type 2 diabetes.
But of course not all yoghurts are the same. They have different levels of fat, added sugars, may have fruit and other additions, and some are thickened with gums or have other additives. Always read the ingredients list to know exactly what you are getting. Your absolute best options are natural yoghurts with live cultures, and nothing else in the ingredients list.
If you buy yoghurt with live cultures (probiotic bacteria) these have the potential to boost the growth of beneficial bacteria in your gut while minimising the growth of pathogenic bacteria. The knock on benefits to your health includes a stronger immune system with fewer coughs and colds, and a healthier gut.
The live bacteria in the yoghurt also help to break down the milk carbohydrate lactose. This means that if you are lactose intolerant, as many adults are, you might well find that while you are running to the loo after milk, you can eat yoghurt.
If you live in the States or parts of Europe you might know coriander by its Spanish name Cilandro, or in parts of Asia as Chinese parsley. Coriander is a fragrant herb used extensively in many cuisines including Asian, Mexican, Mediterranean, African and Scandinavian.
You can both use the fresh or dried leaves, as well as the coriander seed. You can buy the seeds whole, and then crush in a mortar and pestle, or ready ground. Generally I prefer to buy the whole seeds and grind fresh, but for convenience the ground seeds are useful. Just be sure to use frequently to ensure freshness - all to often spices sit in our pantries for months (or years!) on end and lose both their flavour and their potential health benefits.
Like other herbs and spcies, coriander is a powerful phytochemical mix. The seeds and the leaves contain various terpenes including linalool which gives coriander it's characteristic scent, and pinene. These have protective functions in the plant, including having a natural pesticide effect, and research is ongoing to uncover the potentialy beneficial effects in humans.
Use coriander seeds to make curries and marinades for meat, while the fresh leaves are divine added right at the end of cooking to curries, stir fries and South American dishes such as fajitas.
Coriander leaves provide a whole range of carotenoids including beta-carotene, lutein and zeaxanthin. These all have antioxidant potential in their own right, but the latter two also play an important role in eye health, reducing the risk of age-related cataracts and macular degeneration.
When I first came to Australia I was completely confused by what Australians call spring onions, green onions, scallions and shallots. It seems that there is a difference between the terms used in Sydney and Melbourne! As extraordinary as that seems, here I will stick to the classifications most cookbooks and botanical encyclopedias. But many of these terms seem to be used in different parts of the world, so refer to the picture to see the type of onion I am talking about.
Spring onions look like mini leeks and they are indeed in the same allium family of vegetables that includes all onion varieties, leeks, garlic and shallots. They have a far milder taste than onions and are therefore more palatable raw in salads or scattered over a meal just before serving.
As you'd expect spring onions contain very few kilojoules so you can consume them freely. They are however significant source of vitamin C and they are high in vitamin K, essential for healthy blood. There are small amounts of many other vitamins and minerals, but given that you are only likely to eat one or two other foods are far more important sources of these.
What is far more interesting than the micronutrients is the amounts and types of phytochemicals present. The allium family of vegetables contain particular sulphur compounds that have been shown to have anti-tumour effects in the stomach, colon and liver. Indeed in China and Italy a high consumption of alliums is linked to a low rate of stomach cancer.
Black beans, sometimes called turtle beans due to their glossy black coat, belong to the legume family. They are one of my favourite beans as they are winners nutritionally while also delivering on taste and meaty texture, keeping their shape during cooking. It used to be hard to find them ready cooked and canned, but recently they have become much more available and you should now spot them in your local supermarket. You can of course cook them from dried, but do be sure to soak overnight before cooking to reduce the anti-nutrients and reduce the levels of compounds such as raffinose that can cause flatulence.
A cup of black beans (which counts as a protein block or as a carbohydrate block on Get Lean) delivers 31g of available carbohydrate, 16g of plant protein, very little fat and an impressive 16g of fibre. Importantly the fibre includes insoluble fibre found in the skin, and both soluble fibre and resistant starch in the bean itself. This makes it a fabulous food for fuelling good gut bacteria, keeping you regular and promoting general gut health.
Black beans are one of the best plant sources of iron, delivering over 4mg. You’ll also get a good dose of folate – important for protecting DNA from damage as we age – magnesium, phosphorus, manganese and the B group vitamins thiamine and riboflavin.
We usually think of fruits and vegetables being our primary sources of phytochemicals such as antioxidants, but black beans score impressively well here too. The gorgeous dark purplish black colour comes from a group of anthocyanins – a sub-group of flavonoids being studied for their ability to protect cells throughout the body from free radical damage.
Black beans are traditionally used in Latin American dishes such as burritos and in Spanish, Portuguese and Punjabi cuisine. They are very versatile in cooking from soups to salads to casseroles.
WEBSITE TERMS AND CONDITIONS
These terms and conditions apply to the use of this website, including the use of the information services offered on this website. In using this website, you agree to be bound by these terms and conditions. If you do not accept these terms and conditions, you must refrain from using the website. These terms and conditions must be read in conjunction with any other applicable terms and conditions governing the use of this website.
In these terms and conditions, the expression “we”, “us” and “our” are a reference to Dr Joanna McMillan Pty Ltd ACN 145 830 057.
To enable you to access certain information offered on this website, you must become a member. To become a member, you must complete your registration details in the manner described on the website.
You agree to ensure that your registration details are true and accurate at all times. Specifically, you must notify us of any change to the registration details as originally supplied.
You agree to pay for our services in the manner specified on the website. Payments whether monthly or yearly are recurring until you (or we) terminate your membership. You are free to do this at any time from your dashboard once logged into the site.
We reserve the right to terminate your membership at any time if you breach these terms and conditions. You may terminate your membership at any time. We will not provide any refund, credit or rebate for subscription fees paid by you for the period of termination.
If you have any queries in relation to payment or membership, please contact: email@example.com.
All information provided by us pursuant to these terms and conditions is provided in good faith. You accept that any information provided by us is general information and is not in the nature of advice. We derive our information from sources which we believe to be accurate and up to date as at the date of publication. We nevertheless reserve the right to update this information at any time. In addition, we do not make any representations or warranties that the information we provide is reliable, accurate or complete or that your access to that information will be uninterrupted, timely or secure. We are not liable for any loss resulting from any action taken or reliance made by you on any information or material posted by us. You should make your own inquiries and seek independent advice from relevant industry professionals before acting or relying on any information or material which is made available to you pursuant to our information service.
You agree to use our information service for lawful purposes only.
Nothing in these terms and conditions excludes, restricts or modifies any condition, warranty, right or liability implied in these terms and conditions or protected by law to the extent that such exclusion, restriction or modification would render these terms and conditions or any provision of these terms and conditions void, illegal or unenforceable. Subject to that:
(a) we do not accept responsibility for any loss damage, however caused (including through negligence), which you may directly or indirectly suffer in connection with your use of this website or any linked web site, nor do we accept any responsibility for any such loss arising out of your use of or reliance on information contained on or accessed through this web site;
(b) any condition, warranty, right or liability which would otherwise be implied in these terms and conditions or protected by law is excluded; and
(c) we do not accept liability to you in respect of any loss or damage (including indirect, special or consequential loss or damage) which may be suffered or incurred by you or which may arise directly or indirectly in respect of goods or services supplied pursuant to or in any way connected with this web site or respect of any failure or omission on our part to comply with our obligations as set out in these terms and conditions.
You acknowledge that:
(a) prior to entering into these terms and conditions you have been given a reasonable opportunity to examine and satisfy yourself regarding all goods and services which are the subject of these terms and conditions and that prior to entering into these terms and conditions you have availed yourself of that opportunity; and
(b) at no time prior to entering into these terms and conditions have you relied on our skill and judgment and that it would be unreasonable for you to do so.
The application of the United Nations Convention on Contracts for the International Sale of Goods (the Vienna Convention) to these terms and conditions (by virtue of any law relevant to these terms and conditions) is excluded.
Pursuant to s.64A of the Australian Consumer Law (under the Competition and Consumer Act 2010 (Cth)):
(a) this sub-clause applies in respect of any of the goods and services supplied under these terms and conditions which are not of a kind ordinarily acquired for personal , domestic or household use or consumption, provided that this sub-clause will not apply if you establish that reliance on it would not be fair and reasonable;
(b) liability for breach of a guarantee conferred by the Australian Consumer Law (under the Competition and Consumer Act 2010 (Cth)), other than those conferred by ss 51-53 of that Law, is limited:
(i) in the case of goods, to any one of the following as determined by us:
A. the replacement of the goods or the supply of equivalent goods; or
B. the repair of the goods; or
C. the payment of the cost of replacing the goods or of acquiring equivalent goods; or
D. the payment of the cost of having the goods repaired;
(ii) the case of services, to any one of the following as determined by us:
A. the supplying of the services again; or
B. the payment of the cost of having the services supplied again.
Content found on this website is for information purposes only and is not intended to replace advice provided by your healthcare professional.
Not all exercises, or activities described on this website are suitable for everyone. You should always consult a healthcare professional when starting a new fitness program, changing your diet or if you have any questions or concerns regarding a pre-existing medical condition. It is your responsibility to seek medical advice from a healthcare professional before commencing any of our programs or acting on any of the information or material made available to you through this website.
We are not responsible for any injury or illness you may suffer as a result of following any fitness program or acting on any information provided on this website. If you engage in any fitness program you receive through this website, you agree that you do so at your own risk and are voluntarily participating in these activities.
You should understand that when participating in any fitness program, there is the possibility of physical injury and / or death. If you feel any discomfort or pain, you should immediately stop the activity causing such discomfort or pain. If you think you may have a medical emergency, call your healthcare professional or 000 (or other emergency telephone number) immediately.
If we supply any recreational services as defined in s.139A of the Competition and Consumer Act 2010 (Cth) or other applicable consumer protection legislation, you acknowledge that your participation in the recreational services may involve risks, which may include personal injury and / or death. We exclude, to the extent permitted by law, all liability, arising from or in connection with recreational services, for death, physical or mental injury including aggravation, acceleration or recurrence of such injury, the contraction, aggravation or acceleration of a disease, and the coming into existence of an aggravation, acceleration or recurrence of any other condition, circumstance, occurrence, activity, form of behaviour, course of conduct or state of affairs that is or may be harmful or disadvantageous to you or the community, or that may result in harm or disadvantage to you or the community, resulting from the supply of recreational services or activities, but we do not exclude our liability to significant personal injury which is caused by our reckless conduct in the supply of recreational services or activities.
You must ensure that your access to this website is not illegal or prohibited by laws which apply to you.
You must take your own precautions to ensure that the process which you employ for accessing this website does not expose you to the risk of viruses, malicious computer code or other forms of interference which may damage your own computer system. For the removal of doubt, we do not accept responsibility for any interference or damage to your own computer system which arises in connection with your use of this website or any linked website.
Whilst we have no reason to believe that any information contained on this website is inaccurate, we do not warrant the accuracy, adequacy or completeness of such information, nor do we undertake to keep this website updated. We do not accept responsibility for loss suffered as a result of reliance by you upon the accuracy or currency of information contained on this website.
We do not give you any assurances that any information contained on this website will be suitable for your purposes or that it will be error-free. You agree that you will not rely on the any such information or its availability and that any reliance you make will on your own independent assessments with the aid of qualified independent advice.
You acknowledge that any opinions or advice by third arties remain the responsibility of those third parties and we do not guarantee the accuracy, completeness or usefulness of that content or its fitness for any particular purposes.
Where the information made available over this service contains options or judgments of third parties, we do not purport to endorse the contents of that opinion or advice nor the accuracy or reliability of that opinion or advice. We do not accept liability for loss or damage caused by your reliance upon any information obtained through this service and it remains your responsibility to evaluate the accuracy, completeness and usefulness of any such information.
Responsibility for the content of advertisements appearing on this website (including hyperlinks to advertisers’ own websites) rests solely with the advertisers. The placement of such advertisements does not constitute a recommendation or endorsement by us of the advertisers’ products and each advertiser is solely responsible for any representations made in connection with its advertisement.
Limitation of Liability
Our total liability in respect of all claims in connection with these terms and conditions, whether based in negligence or any other tort, in contract, statutory liability or otherwise, will be limited, to the extend permitted by law, to the total sum of all fees paid or payable by you under these terms and conditions up to and including the date the cause of action accrued.
The limitation of liability set out in these terms and conditions does not attempt or purport to exclude liability arising under statute to the extent such liability cannot be lawfully excluded.
You agree to indemnify us including our employees, agents and subcontractors, from and against any third party claims and all losses, expenses, damages and costs (including reasonable legal fees incurred) suffered or incurred by us, which arise as a result of your breach of these terms and conditions.
Copyright in this website (includes text, graphics, logos, icons, sound recordings and software) is owned or licensed by us. Information procured from a third party may be the subject of copyright owned by that third party. Other than for the purposes of, and subject to the conditions prescribed under, the Copyright Act 1968 (Cth) and similar legislation which applies in your location, and except as expressly authorised by these terms and conditions, you may not in any form or by any means:
(a) adapt, reproduce, store, distribute, print, display, perform, publish or create derivative works from ay part of this website; or
(b) commercialise any information, product or services obtained from any part of this website;
without our written permission or, in the case of third party material, from the owner of the copyright in that material.
If you use any of our trade marks in reference to our activities, products or services, you must make include a statement attributing that trade mark to us. You must not use any of our trade marks:
(a) in or as the whole or part of your own trade marks;
(b) in connection with activities, products or services which are not ours;
(c) in a manner which may be confusing, misleading or deceptive;
(d) in a manner that disparages us or our information, products or services (including this website).
Unless we agree otherwise in writing, you are provided with access to this website only for your personal use. You are authorised to print a copy of any information contained on this website for your personal use, unless such printing is expressly prohibited. Without limited the foregoing, you may not without our written permission on-sell information obtained from this website.
This website may contain links to other websites (“linked websites”). Those links are provided for convenience only and may not remain current or be maintained.
We are not responsible for the content or privacy practices associated with linked websites.
Our links with linked websites should not be construed as an endorsement, approval or recommendation by us of the owners or operators of those linked websites, or of any information, graphics, materials, products or services referred to or contained on those linked websites, unless and to the extent stipulated to the contrary.
Security of information
Unfortunately, no data transmission over the internet can be guaranteed as totally secure. Whilst we strive to protect such information, we do not warrant and cannot ensure the security of any information whi8ch you transmit to us. Accordingly, any information which you transmit to us is transmitted at your own risk. Nevertheless, once we receive your transmission, we will take reasonable steps to preserve the security of such information. You agree that you will not share your password, let anyone else access your account, or do anything that might put the security f your account at risk. We reserve the right to remove your username or similar identifier in respect of your account if appropriate. You acknowledge sole reasonability for and assume all risk arising from your use of this website.
Termination of access
Access to this website may be terminated at any time by us without notice. Our disclaimer will nevertheless survive any such termination.
These terms and conditions are governed by the laws in force in New South Wales. You agree to submit to the exclusive jurisdiction of the courts of that jurisdiction.
We accept no liability for any failure to comply with these terms and conditions where such failure is due to circumstances beyond our reasonable control.
If we waive any rights available to us under these terms and conditions on one occasion, this does not mean that those rights will automatically be waived on any other occasion.
If any of these terms and conditions are held to be invalid, unenforceable or illegal for any reason, the remaining terms and conditions shall nevertheless continue in full force.
To return to the website