Alana Lowry

If there's one humble food worth giving a bigger spot on your plate, it's legumes. Beans, lentils, peas and soy foods quietly tick almost every box we care about in nutrition coaching: fibre, lean protein, resistant starch, minerals, and a lot of food for relatively few calories. They get filed away as "just carbs", which really undersells them. Here's why they deserve more attention, and how to use more of them.

Winter weight gain is predictable. So is the way out of it. Here are the five things our members tell us work well in winter, and the one that matters more than the scale.

Practical, repeatable habits that make healthy eating easier – mindful eating, small goals, environment design and if-then planning.