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Forget making big changes in 2016. Experts say a series of small steps are more likely to deliver better health because they’re easier to stick to over time.

While most of us are unlikely to stick to big changes, we can use this theory by making tiny changes to lots of areas that can add up to better health in the long term.

Here are Three small changes to get you started off on the right track…



The best way of getting your daily dose of omega-3 fatty acids is via fish. Not all fish are the same in providing the benefits of omega-3 fatty acids.

Omega-3 is an essential fatty acid meaning it cannot be synthesised in the body and must be supplied through your diet.

To get the recommended amount of omega-3 fatty acid (250-500mg/day), the Heart Foundation recommends eating 2–3 serves of fish and seafood (including oily fish) per week best sources are;

  • Oily fish, such as salmon, blue-eye trevalla, blue mackerel, herring, canned sardines, canned salmon and some varieties of canned tuna.
  • Canola oil and soybean oil, and linseeds (flaxseeds), chia seeds, and walnuts.

To add tuna or smoked salmon to your catering visit: http://fastandfreshcatering.com.au/product/gourmet-rolls/

To add chia seed pudding to your catering visit: http://fastandfreshcatering.com.au/product/chia-seed-breakfast-pudding/



It’s important to get to know your skin and what looks normal for you. If you notice any changes in size, shape or colour of an existing spot, or the development of a new spot, you should get it checked by a doctor or your dermatologist as soon as possible.

According to the Chair of Cancer Council Australia’s Public Health Committee, Craig Sinclair, said a combination of sun protection steps was the key to preventing skin cancer.

“Make sure you check the sun protection times each day to find out when the UV levels are 3 or above. During these times: slip on clothing; slop on SPF30 or higher, broad-spectrum, water-resistant sunscreen; slap on a broad-brimmed hat; seek shade; and slide on sunglasses.”

Sun protection times are available for locations across Australia via Cancer Council’s SunSmart app or at bom.gov.au/uv

The cancer council stated Whether using SPF30, SPF30+ or SPF50+, application is the key. On an average sized adult, approximately 35mL should be applied, or the equivalent of one teaspoon of sunscreen to each arm, leg, front of body, back of body and face (including neck and ears). Most people apply less than half this amount, which means they get far less protection than the SPF as stated on the bottle.



Each year, 1 in 6 Americans get sick from eating contaminated food.

Four Easy New Year’s Resolutions to Be Food Safe from US Centers For disease control and prevention.

Clean: Wash your hands before, during and after handling food.

Separate: If you only have one cutting board, get another one to help avoid pathogens from one food migrating to another, called cross-contamination.

Cook: Only by using a food thermometer can you be sure that meat, poultry, fish and casseroles are cooked to a safe internal temperature—hot enough to kill any pathogens that may be present: 62°C for whole meats, 71°C for ground meats, 71°C for all poultry, and 73°C for casseroles and leftovers.

Chill: Get an appliance thermometer to be sure your refrigerator is at or below 4ºC.

For more information on preventing food poisoning, check your steps at FoodSafety.gov.

For catering thats safely prepared, visit: http://fastandfreshcatering.com.au/sydney/caterer/

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