nutrition overview fitness first

FITNESS FIRST NUTRITION SEMINARS

Fitness First recognise that good nutrition is just as important as exercise when it comes to the health equation.

This is an overview of the Nutrition Principles of my program. This is not about diets. It is about teaching you good nutrition habits that you can maintain for life. Follow these simple points and you will be feeling and looking better than ever before!

Eat 5 small meals a day, one every 2 – 3 hours. Or 3 meals per day with a healthy snack in between meals.

Eat a portion of protein & carbohydrate with each meal.

Add a minimum of 5 servings of vegetables and 2 servings of fruit daily in replace of your carbohydrates. If you feel you are not getting your minimum requirements of vegetables and fruits every day, then we would highly suggest that you introduce the most researched wholefood supplement on the market, Juice Plus. It supplies you with 17 servings of fruits and vegetables in a convenient capsule form. Ask Amy for more detail after the session.

A portion is the amount of an authorised food approximately the size of the palm of your hand or your clenched fist.

One fist of carbohydrate is equivalent to 2 fists of vegetables.

Include a good quality fat in each meal such as avocado, olive oil, flaxseed oil, nuts, seeds or fish.

Drink at least 2 – 3 litres of water a day (depending on your body weight and height).

Don’t drink coffee in replace of food or water. No more than 1 per day.

Plan your meals in advance and record what you are eating, using a food diary. This is the best way to truly gage whether you are eating a healthy balanced diet every day, as it is easy to forget about what you have eaten throughout the day.

Plan your grocery list and buy what you need for the whole week. A Sunday is a good day to go shopping. Find a shop that you enjoy going to.

Once a week, you should allow yourself to have a free day, eat whatever you want. This is your guilt free day….enjoy!!

NUTRITION PRINCIPLES

RECOMMENDED FOODS

Proteins Carbohydrates Vegetables

Chicken breast Corn Broccoli Sprouts

Turkey breast Sweet potato Asparagus Lettuce

Lamb tenderloins Pumpkin Cauliflower Rocket

Pork fillets Barley/millet Carrots Watercress

Pork butterfly steaks Brown rice Beetroot Eggplant

Lean ham Basmati rice Green beans Leeks

Scotch fillet steaks Wild rice Capsicum Radish

Lean minced meat Quinoa Spinach Sea Vegetables

Turkey pastrami Couscous Bok choy Artichokes

BBQ chicken breast Whole wheat pasta Mushrooms

Swordfish Gluten-free pasta/bread Tomato

Salmon Whole grain bread Peas/snowpeas

Smoked salmon Sourdough bread Cabbage

Perch octopus Mountain Bread (rye/barley) Celery

Trout calamari Rice cakes/corn thins Artichoke hearts

Tuna (tinned or fresh) Ryvitas/vita wheats Zucchini/squash

Crab scollops Spelt crackers Cucumber

Lobster mussels Porridge (plain-no sugar) Fennel

mackerel Natural muesli Onion/garlic/ginger

Prawns Crunchola cereal Fresh herbs/spices/chilli

Cottage cheese Beans – lentils/chickpeas Vegetable juice

Ricotta Apple/berries/cherries Tomato pasta sauces

Low-fat cheddar cheese Citrus/grapefruit/kiwi/mango Tomato salsa

Eggs Nectarine/nashi pears/peach Tomato paste

Tofu/tempeh Papaya/pear/plum/rockmelon Avocado

Juice Plus Complete Powder from Amy Organic unhomogenised yoghurt, goats/sheeps milk

Olives

Nuts/seeds/hummus/LSA powder

Organic unhomogenised milk – light or full cream

Capers

FOODS TO BE AVOIDED

WHERE DO I BUY THESE ITEMS?Wholefoods House - Waterloo Organic Specialist Store 3/9 Danks StreetWaterloo NSW 2017P. (02) 9319 4459 F. (02) 9319 3041www.wholefoodshouse.com.au

About Life - Rozelle 605 Darling St Rozelle NSW P: (02) 8755 1333F: (02) 8755 1345

About Life - Bondi Junction31-37 Oxford St Bondi Junction NSW P: (02) 9389 7611F: (02) 9389 0707www.aboutlife.com.au

Norton Street Grocer- Leichhardt- Bondi Junctionwww.nortonstgrocer.com.au

Maloney’s Grocer – Coogee214 Coogee Bay RoadCoogee NSW 2034P. (02) 9664 5655

Maloneys Grocer – Surry HillsShop 4, 490 Crown Street Surry Hills NSW 2010P. (02) 9331 3811www.maloneysgrocer.com.au

Coles and Woolworths – health food isle and fresh food sections

Deli’s

Organic farmers/growers markets

Health Food shops in your local area

Cream Crumbed food Sugar Soft drinks Thigh fillets(chicken)

Cream cheese Salami Alcohol Wings/drumsticks

Sour cream Sausages Dried fruits Full fat milk/yoghurt

Ice-cream Bacon (full fat) Sultanas/raisins Frozen yoghurt

Coconut milk Devon White bread Popcorn

Cheese (full fat) Chops/fatty meat White rice Fast Food

Mayonnaise Quiches/pastries White flour McDonalds etc

Margarine Pizza Cakes/biscuits Salt

Butter Creamy sauces Muffins Roasted/salted nuts

Hot chips Creamy dips Salada crackers Energy/muesli bars

Wedges Satay sauce Jatz crackers Sports/energy drinks

Potato crisps Pesto Peanut butter Fruit juice drinks

Corn chips Chocolate Nutella Sweet chilli sauce

Deep fried food Lollies Sugary cereals Jam (sugar added)

Battered food Licorice Toasted mueslis Honey (moderation)

RECIPESBreakfastIt is really important that you start the day with a really nutritious breakfast for many reasons; it helps kick start your metabolism, helps to keep your blood sugar levels stabilised (if you include fibre and protein) and will help you to be more focused.

Breakfast should be the most pleasurable meal, although unfortunately it is greatly overlooked and many people substitute a good hearty breakfast for a coffee or even worse, have nothing at all!!

If you don’t have time to eat breakfast at home before you leave home for work because you are in a mad rush to get out the door, then keep these key ingredients in your desk and in the office fridge so that you never have an excuse to skip breakfast again.

Muesli Brekky Recipe

1 good sized handful of natural muesli (Carman’s Muesli, Abundant Earth)1 heaped dessertspoon of LSA (Linseeds, sunflower seeds & almonds ground)1 heaped dessertspoon of organic yoghurt (Barambah, Jalna, Gippsland)1 handful of berries (strawberries, raspberries, blueberries)Organic unhomogenised fat reduced milk (enough to wet the cereal)

Hot tip: You can even turn this into a bircher muesli by soaking all the ingredients at home the night before in a container in the fridge.

Mountain Bread wrap

INGREDIENTS:

1 rye, corn, barley or whole wheat mountain wrap1 small Chicken thigh fillet (fat removed)Rocket lettuce, as much as you desireFresh corianderGrated carrot! tomato4 slices of beetroot (fresh or tinned)" Avocado ! teaspoon Ground cumin! teaspoon Ground coriander dessertspoon Olive oil

METHOD:1. Mix the ground cumin, ground coriander and olive oil into a paste.2. Smother the chicken thigh fillet with the spice & oil mix and place on a baking tray in a pre-heated oven at 180ºC for about 15 minutes or until cooked. Slice the chicken into long strips and set aside.3. Lay the mountain bread out flat and add the avocado, tomato, beetroot, rocket & carrot. 4. Place the chicken on the mountain bread and a few sprigs of fresh coriander.5. Munch away!

Hot tip: Make extra chicken so that you can add it to salads the next day. You can add which ever salad ingredients that takes your fancy. Try and add something different everyday so that you get variety and so you don’t get bored.

Brown rice tuna salad with tzatzikiINGREDIENTS:

250 grams of brown rice 1 X 450 gram can of Sirena light tuna (drained)1 X 420 gram can of corn kernels2 smallish fresh beetroot (cut into small cubes)1 medium sweet potato (cut into small cubes)1 large red onion RocketSheep’s milk yoghurt 150 grams or Jalna biodynamic yoghurt1 large garlic clove1 small Lebanese cucumber1 tablespoon olive oilSea saltCracked pepperBalsamic vinegar (a good quality aged one)

METHOD:1. Cook the brown rice. Bring to boil, then simmer for about 30 mins. Do not overcook, as you don’t want mushy rice…make sure that it is still nutty.2. Cut the beetroot and sweet potato into small cubes and bake in the oven for about 20 mins on 180˚C with small amount of sea salt and olive oil spray.3. While they are cooking, combine the yoghurt, garlic (crushed), sea salt, olive oil and finely grated cucumber in a bowl to make the tzatziki dip.4. Chop the onion and cook in a frypan with olive oil and balsamic vinegar until caramelized.5. Once the rice and veggies have cooked, add them to a large salad bowl, then add the tuna, corn, caramelised onion and a big bunch of rocket. Combine all ingredients with balsamic vinegar to taste and sea salt and cracked pepper. If it is too dry, you may add some more olive oil if necessary.6. Add 2 small fists to a plate and top with tzatziki (about 1 heaped tablespoon).

Hot Tip: This makes a huge amount of salad, so keep it stored up to 3 days in fridge and use for any meal of the day. Make sure that your portion is not too large and if you want to have it at night, it would be best to have a smaller portion and have it on a bed of rocket or baby spinach to fill you up.

Creamy Salsa Dip

INGREDIENTS:

100g low-fat cottage cheese130g tomato salsa100 grams sheep’s milk yoghurt or Jalna biodynamic yoghurtFresh coriander1 jalapeno chilli, seeded and chopped4 fists of chopped veggies of your choice (celery, carrots, broccoli, cucumber, capsicum)

METHOD:1. Blend cottage cheese, salsa, yoghurt and chilli in a food processor or blender until smooth; about 30 seconds.2. Finely chop the coriander and stir through the dip.3. Divide the dip in half and put other half back in the fridge.4. Prepare all the veggies how you like them (chopped).

Great smoothie recipe

INGREDIENTS:

1 Scoop Juice Plus Complete Powder (order through from Amy)! organic milk/ ! water (approx 250 ml)! portion of fruit (banana, strawberries, blueberries or mango) 1 tablespoon Yoghurt (Barambah, Jalna or Gippsland Organic is best)1 dessertspoon LSA powder (Linseeds, sunflower seeds & almonds)

Add all ingredients into the blender together. You can also make enough for 2 snacks and have throughout the day. If you don’t have time to blend the smoothie, you can mix one scoop of the Complete Powder with water and milk and eat a small piece of fruit with it. (Get yourself a protein shaker to make it easier for you to mix the powder and milk into a shake.

CHEAT SHEET SHOPPING LISTMEAT/POULTRY

Skinless chicken breasts or tenderloins Low-fat sliced deli meats (chicken and turkey breast, leg ham off the bone) Lean Steak (New York Cut, Scotch fillet) Lean Minced Meat (beef, chicken or turkey) Pork fillets Lamb fillets or backstrap Low fat Organic sausages (Eumundi is a good brand)

GRAINS Rolled Oats for Porridge (not instant/quick oats) Natural muesli – Carmans muesli, Crunchola (Norganic), Byron Bay muesli, monster muesli, Whisk & Pin muesli, Abundant Earth, Brookfarm, Natures Path cereals Mountain Bread – wholewheat, rye, barley, corn, rice, Old Time bakery, Tannour Whole-wheat English muffins Pita bread - Wholemeal Wholegrain breads - Country life, Burgen, Bakers delight capeseed, Naturis, Organic by Nature, Healthy bake organic, Bowan Island, Gluten Free breads – Naturis rice & buckwheat, Dovedale, Country Life Sourdough bread – Organic Sonoma, Organic Bills, Commonground bakery, Brasserie bread Whole grain pasta - wheat, spelt, buckwheat Whole wheat flour, spelt flour, besan flour, Rye flour, barley flor, corn flour Brown rice, quinoa, chia or basmati rice Organic by Nature baked beans Carmans Muesli bars Barley for soups Wholegrain crackers – Rice thins, Corn thins, Ryvitas, 9 grain Vitawheats, spelt crackers

VEGETABLES Celery Rocket Capsicum Bok Choy or any green leafy Asian vegetables Spinach leaves and baby spinach Fresh tomatoes Cucumber Carrot Romaine lettuce or any bitter lettuce (dark in colour) Broccoli or broccolini Sweet potato Pumpkin Asparagus Zucchini

Beetroot Onions Garlic Fresh mushrooms Organic tinned tomatoes

SPICES Cinnamon Pepper Sea Salt - Celtic sea salt / Herbamare (vogels) / Maldon salt – unrefined salts which contain minerals Paprika Garlic powder Cloves of fresh garlic Cumin Parsley Dill weed Basil Oregano Coriander Chilli flakes or fresh chilli Ginger Chili powder

OILS/FATS Extra virgin olive oil Unsaturated cold pressed oils, such as Sunflower, sesame, safflower Flaxseed oil Tahini Olive oil cooking spray Avocado Hummus Nut spreads such as Almond, cashew and ABC (Almonds, Brazil & Cashew) LSA powder Spiral Coconut oil – for cooking Raw Nuts/seeds – Almonds, cashews, walnuts, pecans, pistachios, sunflower, pepitas, sesame Mrs Mays slow roasted crunch – pumpkin, almond, walnut, sunflower seed 2Die4 Live Foods – Activated nuts and seeds

FISH Canned tuna or salmon – Sirena Lite is best tuna, John West is best Red Salmon Salmon fillet or any oily fish Trout – Ocean or rainbow Haddock or any white fish such as flathead, Ling, Perch Sardines Mackerel

FRUIT Blueberries, raspberries, blackberries, cranberries Apples Papaya & pineapple Peaches & nectarines Strawberries Pears Grapes – purple are best Oranges & mandarins Kiwi Fruit Cherries Plums Mango

DAIRY Grated Fresh Italian Parmesan cheese Low fat ricotta Shredded low-fat Cheddar cheese – Mainland lite or Weight watchers Shredded Mozzarella cheese Goats cheese or goats/sheeps fetta Low fat sour cream Organic unhomogenised milk – Parmalat, Barambah, A2 jersey, Over the Moon, Demeter Cottage cheese Fresh organic free range eggs Organic Yoghurt – Jalna Biodynamic, Paris Creek BD farm (organic), Eat (organic), Vaalia, Barambah (organic), Meredith dairy (sheeps milk), Alpine goat’s milk, Gippsland Organic Cream cheese – Philly lite

SAUCES/CONDIMENTS Fresh lime/lemon juice Light teriyaki marinade Pure natural raw honey Fruit juice sweetened jam – St Dalfour, Charles Jacquin, Freedom foods Chilli sauce Tomato Salsa Soy sauce or tamari – Spiral foods Balsamic vinegar/apple cider vinegar Apple sauce Brown sugar (use minimally) Baking powder Tomato sauce – Spiral Foods, Organic Ville and tomato paste (salt reduced) Miso paste – Spiral Foods Fish sauce Dijon mustard/wholegrain mustard Oyster sauce (use minimally) Hoisin Sauce

Pure unsalted butter (use minimally or use olive oil instead) Tabasco sauce Freedom Foods vege spread Salt reduced stocks – Chicken, beef, vegetable, veal, fish – Boullion Spiral Foods tomato pasta sauces Spiral Foods organic coconut milk

MISCELLANEOUS Soy Milk – Bonsoy by Spiral Foods (best), Australias Own, Pureharvest, Organic Vitasoy Natural sparkling mineral water Stevia or xylitol natural sweeteners Miso dried soup sachets – Spiral Foods or Westbrae Organic fresh soups – Pitango, Pilpel, Agapè Tea – Natures Cuppa organic caffeine free, Madura, Planet organics, Rooibos, green tea Herbal teas – Peppermint, ginger, lemongrass, chamomile, fruit teas, licorice root, Rosehip, Lemon, Dandelion, chai Ecco, Caro or Natures Cuppa coffee substitutes, Dandelion coffee (Healtheries) Megaburn Live food bars Fish oil capsules – Bio-ceuticals, Blackmores, Ethical Nutrients (Fish Oil liquid) Juice Plus+ Complete powder & Juice Plus capsules (fruit and vegetable juice powders)

Your feedback is important to us please circle your answers and leave any additional comments.

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