Nutrition - S O N I J A Y . C O M

How to Stay on Track this Silly Season

Posted on December 16, 2019April 19, 2023 by Soni Pukallus

The Silly Season is upon us! This is the time of the year where all your hard work in the gym comes to fruition, only to be compromised by those festive Mince Pies, colourful Candy Canes and celebratory after-work drinks. It’s a fun time, an exciting time and in Australia, unfortunately, Christmas coincides with Summer. […]

Introducing Solids REALITY CHECK

Posted on May 3, 2019April 19, 2023 by Soni Pukallus

Although I had really good intentions to follow a amazing gut health protocol which is supposed to help with immunity, hyperactivity, dermatitis and other symptoms that can stem from the gut. Julian simply did not love it. Whether it was because he wasn’t ready (started at 4 months), or because the foods were given in […]

Starting Solids

Posted on March 1, 2019April 19, 2023 by Soni Pukallus

Now this was something I wasn’t prepared to start for 6 months!! But nearing 4 months, and I have been recommended to by my health nurse. Every 2 weeks I have Julian weighed and measured (this is recommended and is free in Australia) to keep track of his growth, health and milestones. He started off […]

Collagen Banana Pancakes (husband approved!)

Posted on August 29, 2018April 19, 2023 by Soni Pukallus

I LOVE pancakes. I have experimented with so many different recipes, and I may just have found my favourite one! The added bonus of collagen powder in these pancakes means so many extra health benefits! Collagen powder is tasteless, and a few of it’s health benefits are (if taken regularly): Helps to improve skin moisture […]

Healthy Fats Banana Bread

Posted on May 19, 2018April 19, 2023 by Soni Pukallus

Moist, Delicious and Full of Healthy Fats. I am in my Second Trimester of pregnancy now, and ensuring I get enough fats in my diet is essential to keeping my skin supple, and also provides essential fats for my developing baby. This is so quick to put together, all you need to have ready to […]

Can’t Even – Meal Prep

Posted on September 7, 2017February 15, 2019 by Soni Pukallus

We all have those days when you just can’t even. Some days, I am superwoman, I train, wash clothes, meal prep for me, meal prep for my husband, sweep the floor, re-organise the bookshelf, wash the cat. Other days, getting off the couch after work is a struggle, I just want to lie there covered […]

Social Media’s Distorted Reality

Posted on September 7, 2017July 12, 2022 by Soni Pukallus

Today I was scrolling through my Instagram, and spotted one of my fitness idols sitting on the beach, looking lean, shredded, tanned and beautiful in her tiny bikini. Next to her was a protein shaker containing a fat burner. Her post was about how she was staying lean thanks to this fat burner…. is she […]

How to Change

Posted on March 8, 2017February 15, 2019 by Soni Pukallus

So you want to lose 5kg, or 10kg, or simply just start eating healthy. All of these things take commitment, desire and behaviour change. Are you are the type of person who goes all or nothing? You are either found in the gym on some crazy detox, sweating hard and praising kale for it’s amazing health […]

This is Why you aren’t a Morning Person.

Posted on February 28, 2017July 12, 2022 by Soni Pukallus

These days I bounce out of bed, at 4:30am. I kiss my fiance, wash my face, down some kombucha & coffee and head into work. I never used to be an early riser, I used to love sleeping, slowly rising while the sun peaked through the blinds…until I chose a career that required me to […]