Here's our version of the best winter breakfast for real overall health and weight management. It will only take you 5 minutes in the morning to prepare. Cook rolled oats with water until thick, then in a small cup mix 2 heaped scoops of Vanilla Reduce with enough water or yoghurt so that it resembles thick cream. Pile stewed apple on top of the oats, pour the Reduce over the apple and sprinkle with cinnamon and mixed spice. You could also add raisins and Barleans oils for more fibre, iron and Omega 3. Try it, it's delicious - honest! Whey protein like Reduce is a fabulous addition to breakfast to help boost your metabolism.

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How does one get more omega-3 into your diet when salmon cost $28 to $31 a kilo? What other foods are high in omega-3 that don't break the budget?

Good question, not all Omega 3's are equal when it comes to health claims. The beneficial Omega 3 fats are DHA and EPA. If you eat a typical western diet it is debatable whether the ALA form will be converted in the body to EPA or DHA. The average recommendation of 400-600mg of EPA/DHA a day can be easily achieved with small portions of Omega rich fish. Check the labels of canned salmon or tuna as they make an affordable addition to lunch. Just 100 grams of fresh salmon delivers more than 6000mg of Omega 3, so you only need to have a little to get a decent amount. Many people who don't like fish use high quality Omega 3 supplements, we recommend the Real Nutrients brand, 600mg of EPA and DHA daily for only $3.50 a week, the price of a coffee. Read more....

Tim tried these in California last month. We were looking for a bar that was not only gluten free but also dairy free. The PureFit range was a great find - kosher-certified and vegan approved. No dairy, no gluten,no artificial sweeteners and best of all everybody loves them. You'll get 18 grams of protein in this 40/30/30 ratio bar.

  Try our sample pack here.