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!
Blueberries are without doubt one of my favourite foods. I have them almost every day during the warmer months - either on my muesli for breakfast, with natural yoghurt and nuts for an afternoon snack, or I eat them straight up from the punnet. During winter the price for fresh berries spikes, so that's when I switch to using frozen. These are just as good nutritionally as they are snap frozen on the day of picking so the nutrients are well preserved - in fact vitamin C levels may be higher than fresh!
They are pretty much impossible to overeat since they are low in kilojoules with only 115kJ per 1/2 punnet (60g), but are packed with phytonutrients (antioxidants and other beneficial plant chemicals) that boost our health.
The glycaemic index of blueberries is irrelevant since the level of carbohydrate is pretty low. A half punnet has only 6g, with a pretty even split of glucose and fructose. This makes them suitable for those on low FODMAP diets for management of irritable bowel syndrome. You'll also get a gram of fibre in that same serving.
They are rich in vitamin C - that half punnet of blueberries gives you 24% of your recommended daily amount. They are also great sources of vitamin K - essential for healthy blood clotting - and manganese - required for blood glucose control, healthy skin and bones, and is part of an antioxidant enzyme in the body so plays a role in protecting cells from free radical damage.
The fabulous purple-blue colour of blueberries comes from wealth of antioxidants present, primarily anthocyanins, a sub-group of flavonoids. These compounds have been shown in scientific studies to help protect our heart and blood vessels, protect blood components such as LDL-cholesterol from oxidative damage (it is damaged LDL that is taken up into plagues lining blood vessels resulting in atherosclerosis), reduce age-related oxidative damage so we look and feel younger, and they have an anti-inflammatory effect in the body.
Blueberries seem to also have an impact on our brain health, with several studies showing beneficial effects on reducing cognitive decline with age, and improving memory.
Almonds are rich in healthy monounsaturated fats - the same family of fats found in olive oil. They are also fibre rich and provide some plant protein. This makes them an excellent snack as they help to cut hunger pangs and keep you satisfied until mealtime. Despite their relative energy density, almonds as with all nuts are associated with better weight control. Make sure you therefore you are not choosing low fat processed snack foods in place of all natural, nutrient dense almonds.
Almonds are head and shoulders above other nuts for vitamin E. A handful is pretty much all your need for your daily vitamin E quota. Vitamin E is the major fat-soluble antioxidant in the body.
Almonds provide you with calcium - especially important if you don't consume any dairy foods. They're great for many B group vitamins, especially riboflavin and folate, minerals including magnesium, phosphorus, manganese and copper. You'll also benefit from a significant amount of iron and zinc - both commonly low in Western diets. That's a pretty impressive package for a single natural whole food!
Recent research has shown that eating a handul of nuts a day is associated with living longer! It's one of the easiest and tastiest ways to improve your health. I add almonds to my homemade muesli, sprinkle over my kids porridge and snack on them in the afternoon while I drink my green tea. Thank goodness the low fat days are long gone!
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.
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.
Wholegrain flour is made using the whole grain kernal. The intact grain is milled through a series of rollers to create the flour. To make white flour this mixture is then sifted to separate out the bran and the outer layers of the grain kernal. However this step is omitted to make wholegrain flour.
Nutritionally that is important as it is the outer layers of the grain kernal that contains most of the fibre and micronutrients. Comparing wholegrain to white flour, it contains three times as much fibre, almost twice as much niacin, almost three times as much folate and magnesium, two and a half times as much zinc and twice the iron. It also has about 10% less carbohydrate but slightly more protein. All up the nutrition credentials of wholegrain flour are head and shoulders above white flour.
This does mean that it bakes differently however. White flour is popular because it makes fluffy muffins, bread and cake. If you bake at home you'll find that white flour will make your recipe rise more and be lighter in taste. But that comes at a cost. Our bodies break down the carbohydrates in white flour very quickly and most foods made from it have a high GI. Part of it I believe is just getting your family used to the taste from wholegrain flour and often a clever recipe designed for using wholegrain will add ingredients that improve the outcome. Just start experimenting and you'll soon find everyone gets used to the new taste. You can also use half and half to gradually move your family over to a more wholesome, nutritious end product.
It's not just fruits and vegetables that provide phytochemicals such as antioxidants. Wholegrains are also a pretty fabulous source. They are also plant foods after all and grains are the seeds of grasses - it's not that surprising that they are rich in various beneficial compounds. Even phytates, given a bad rap as they bind some of the minerals present preventing them from being absorbed, have been shown to have beneficial effects including being anti-inflammatory. Phytates will only be a problem to you if you are a strict vegetarian or vegan and are consuming a large amount of wholegrains like wheat flour. For the rest of us there are plenty of other food sources of minerals in our diets making the effect of phytates pretty small and probably unimportant.
Olive oil is rich in monounsaturated fats – they are also only one of two fruits that are fat rich (the other being the avocado). A solid body of scientific evidence supports making these fats the major ones in your diet. They can help you to achieve a healthier blood cholesterol profile, improve your insulin sensitivity, help you to control blood glucose levels, improve a fatty liver, and even reduce the amount of fat you store around your abdomen.
The Mediterranean diet is hailed quite rightfully as one of the healthiest in the world. This diet has been associated with lower rates of heart disease, lower blood pressure, lower risk of stroke, better cognitive health, lower risk of diabetes, and lower risks of many cancers. There are many factors that may contribute to this, but one of the key characteristics is the use of olive oil as a staple food and the principal fat.
It is important to buy extra virgin olive oil however and not products labeled as “light”, “pure olive oil” or “pomace”. These are all refined products and do not contain the health promoting qualities of fresh extra virgin olive oil. Refining the oil removes many of the antioxidants, phytosterols and polyphenols present in the fresh extra virgin oil that benefit us. Oil is not like wine – it doesn’t get better with age. The fresher it is the better. Choose quality over quantity and you will reap the benefits.
It’s a myth that cooking with extra virgin olive oil destroys its benefits. Good quality extra virgin olive oil has a high smoke point of around 210°C. It can be used for stir-fries, on the BBQ, roasting foods in the oven and pan-frying. Store your oil in a cool dark place to retain the freshness and health-promoting properties. And use it regularly so that you are always consuming this year’s batch.
Fat helps deliver taste and flavour, but it is also necessary for the absorption of many antioxidants including beta-carotene, not to mention the fat-soluble vitamins A, D, E and K. Drizzling extra virgin olive oil over your salad or steamed veg adds flavour (so you eat more plant food) and makes sure you can absorb more of those beneficial plant compounds.
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: firstname.lastname@example.org.
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