According to foodwise.com.au, Australian households throw out around 20 per cent of the food they buy – at an average cost of $1300 per year. Here are some easy tips to help you minimise your household food waste.

Only buy what you need

The best way to limit waste is to buy less food. Make a meal plan, draw up a shopping list and then stick to it – which means no sneaky snacks or impulse purchases. Only buy in bulk if it’s a staple you’re sure you’ll use, like rice or flour.

Use what you have

Forever throwing away vegetables? Cook meals that allow you to clear out the crisper. Finely chop leftover carrot, capsicum, mushroom and cauliflower and add to burritos, spag bol or omelettes. And be sure to check the pantry for hidden cans of tomatoes and chickpeas before buying more.

Clean the fridge

Yes, it’s an awful chore. But unless you want to keep ending up with eight tubs of mouldy sour cream, you need to make sure that what goes into your fridge comes out within a reasonable timeframe. Make a habit of checking the use-by dates on jars and bottles, and organise the shelves so you can visualise what’s in there – large items at the back and smaller ones to the front.

Long before squats became an internet meme, they were just an efficient way to build lower body strength. If you’ve been turned off by visions of 80-kilo weights (and buff bodies asking “Do you even lift?”) we don’t blame you – but it’s time to swallow your pride. Why? Because squats are really, really good for you.

The squat is a compound exercise that puts your entire body through a real-world range of motion. Squats develop your glutes, quads and hamstrings, creating a strong and balanced lower body that will help you move safely and efficiently. They also encourage flexibility through the complex hip joint and improve mobility in your knees, ankles and feet. The takeaway? Correct squat technique will not only help tone your core, legs and bum, it will also reduce your risk of injury when running, playing team sports or just lifting boxes around the house.

No matter what your level of strength or fitness, there’s a variety of squat – from bodyweight to single-leg, wall to weighted – that will work for you. But before hitting the squat rack, it’s crucial that you understand your body’s biomechanics and learn proper technique. Get a qualified trainer or weightlifting coach to show you the ropes, and if you’re noticing pain or muscle imbalances while squatting be sure to seek advice from a professional.

Raw Energy is partnered with Gold’s Gym – the worlds leading strength and performance Gym – for all fitness-related content.

There’s nothing better for your health than a long, lazy holiday on the shores of an exotic isle. But if sailing around the Greek Islands isn’t on your horizon, you can make the Mediterranean lifestyle come to you, thanks to healthy food that will get you glowing all year round.

The Mediterranean diet has long been touted as one of the healthiest ways to eat. Based on the traditional eating habits of Greece, Southern Italy and Spain, the diet favours fish, fresh produce and healthy fats, and is thought to reduce the risk of heart disease and help promote longevity.

To adopt some Mediterranean eating principles in your home, start by increasing your intake of fresh, non-starchy produce. Leafy greens and tomatoes are antioxidant-packed staples, but why not try something more adventurous – eggplant parmagiana, anyone?

Aim for two to three serves of oily fish per week (salmon and sardines are good options), and also stock up on nuts, seeds and legumes. Get your good fats from olives, avocados and quality olive oils, and opt for dairy products made from cultured milk: Greek yoghurt and ricotta cheese provide a calcium boost and contribute to a healthy digestive system.

With layers of grilled vegies and ricotta, fresh spinach and a delish napoli sauce, Raw Energy’s Raw Mediterranean is the perfect introduction to your new island diet. And don’t forget the most important principle of Mediterranean food – eat slowly, enjoy your food and share it with the people you love.