Central Coast Home & Lifestyle Magazine Spring 2025

Quick and easy... Prawn Balls with dipping sauce Ingredients: 400 grams green prawns, peeled 1 red shallot, finely diced lime zest

grated garlic grated ginger salt and pepper

Method: 1. Blitz to make balls and place mixture into a bowl. Put a little sesame oil on hands to stop mixture sticking, form into balls. 2. Place on greaseproof paper and steam for 5 mins 3. Add into frypan to brown outsides or deep fry.

DIPPING SAUCE: Ingredients:

Soy sauce, fish sauce, 1/4 cup dark sugar, lemongrass chopped, chillies chopped. In a saucepan warm up the soy sauce and fish sauce, add the sugar, lemongrass, kaffir leaves and chillies. Remove from heat and serve.

Healthy Hair Nutrition Tips W hen trying to achieve healthy hair, it’s important to go back to basics and look at your diet and how this can influence your hair health. Key nutrients that influence your flowing locks: Omega-3 Fatty Acids - Our bodies are unable to make it. When it comes to hair, omega-3s are found in the cells that line the scalp. They are responsible for providing the natural oils that help maintain a healthy scalp and hydrated hair. A lack of omega-3 in the diet can result in a dry itchy scalp, dandruff and dry brittle hair. Best omega-3 sources: Oily fish such as salmon, sardines and mackerel. Plant based – Avocado, olive oil, walnuts and pumpkin seeds. Protein- Hair is primarily made from protein, in particular keratin and collagen. The most important dietary tip for strong healthy hair is to consume protein rich foods. If you are lacking protein in your diet, your hair can appear dry, thin and brittle. Best protein sources: Lean red meats, chicken, turkey, fish, eggs, Greek yoghurt, cheese. Plant based - Nuts, tofu, beans & legumes, seeds (particularly chia, sesame, poppy and sunflower).

Iron - Hair grows approximately 1/2 inch (1.3 cm) per month. Hair follicles need a nutrient rich blood supply to grow effectively. Iron is key in this. When iron levels are low (anaemia), the nutrient supply to hair follicles are reduced and can result in slow hair growth and hair loss. Best iron sources: Beef, lamb, chicken, salmon, tuna Plant based - Kidney beans, tofu, green lentils, chickpeas, cooked wholemeal pasta. Vitamin C - Helps the body to absorb iron and as a result improves scalp circulation and hair growth. It also plays a role in the production of collagen which is one of the building blocks of hair. A lack of vitamin C can cause slow hair growth and even cause shedding of the hair. Best vitamin C sources: Plant based - Strawberries, kiwifruit, blackcurrants, blueberries, oranges, papaya, broccoli, red capsicum, sweet potatoes. Biotin or vitamin H - is essential for growth and maintaining a healthy metabolism. It plays a role in the body’s production of proteins which can encourage the growth of stronger hair. A lack of biotin in the diet can result in brittle hair and hair loss.

Best biotin sources: Eggs, salmon, liver, cow’s milk. Plant based – Wholegrains, soy flour, toma toes, almonds, onions, carrots, sweet potato, cauliflower.

THE ONE ON ONE SESSION HELPS WITH FLEXIBILITY & MOBILITY TO RELIEVE TIGHTNESS, ACHES AND PAIN.

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Book your appointment online at www.thestretchlab.com.au