z& ?? & p...choc overnight oats & 3 ) 6(59 &$/63(56(59(i n g r ed i en t s 1/2 cup...
TRANSCRIPT
A FOODIE 'S
GUIDE to nutr i t ion
Welcome to my e-book, A Foodie's Guide to Nutrition.
Fika (pronounced fee-ka”) is a Swedish word that translates as ‘taking a
break for coffee and a bite to eat’.
But really, it’s much more than that. It’s a moment to relax, to catch up
with your family and to laugh with your friends. It’s making up for lost time,
and it’s taking a moment to stop, that is part of your daily ritual.
In my eyes, it should be considered essential to make time for fika every
day.
Most of you reading this know who I am, but for anyone who is new here...
hi! I’m Zoe, the creator and owner of Fika Nutrition.
To put it bluntly, as a teen / young adult I spent over a decade struggling
with binges, under eating, restricting food intake, over eating, emotional
eating, dealing with poor body image, self confidence and hormone issues.
I tried every diet and meal plan under the sun in an attempt to get my body
to reflect the hard work I was putting in at the gym, I jumped from one diet
to another with no results, (when does the yoyo approach ever come with
results) which only left me feeling disheartened and increasingly confused
about what foods I should eat, as well sitting in a severe case of adult
acne.
Today, I am a qualified nutrition consultant / coach who helps women and
men ditch the yo yo diet approach and adopt a more balanced approach
to nutrition. I aspire to transform the way people think about food, and
follow a 80/20 approach because ultimately, this is what has given me my
energy, zest for life, and clear skin back after many years of trying it all.
I hope that as you read through this beautiful collection of some of my
favourite recipes, that you can picture yourself, enjoying one of these
recipes, shared with those close to you, sharing your Fika’s.
I love sharing my personal stories, wellness journey and passion for life with
you, and I hope you’ll do the same with me. I would love to see your
creations, so please be sure to tag @fika.nutrition or @zoe.vincent and use
the hashtag #fikanutrition in your posts.
Let’s ditch diets, and find a more balanced approach to food and cooking.
In health,
Zoe x
2
Contents
Breakfast Avocado Smash 9
Caramel Pancakes 11
Choc Overnight Oats 13
Lunch Satay Buddha Bowl 16
Fresh Tacos 18
Dinner Plant Based Burgers 21
Dressings Homemade Hommus 24
Clean Satay Dressing 26
Snacks Peanut Butter Rice Crispies 29
Chunky Cookies 31
Meet Zoe + Fika Nutrition 2
Fika Nutrition Packages 33
Contact Us 34
10 Nutrition Tips 4
Macros 5
3
Nutrition can feel really complicated, but it doesn’t need to be.
Here are my 10 top tips, before we get into the good stuff you came here for!
10 tips to make nutrition less confusing
SLEEP. Are you giving your body enough time to reboot and restore? Make a conscious effort to get
more ( 7-8 hour minimum) quality sleeps, guaranteed you will see results faster.
HYDRATION. Drink your water, living hydrated is key. It’s important for pretty much
everything. Training? Drink more water. Coffee? Drink more water. Find plain old water bland? Infuse it
up with your favourite berries, or mix it up with sparkling.
SWEAT / MOVE YOUR BODY. There are no rules as to how often, and at what intensity, but I am a
big believer that we should schedule exercise in our calendar every week, if not every day. Activate
your body and the endorphins constantly remind you why you started.
STOP LABELLING FOODS AS BAD. There are no foods you CAN’T have. There are no bad foods.
There are foods we should have less often, but nothing needs to be completely removed from your
diet. Instead of looking at what needs to be removed, shift your mindset to “what can I add in?”
OUT OF SIGHT, OUT OF MIND. If your pantry holds too many temptations or red light foods, give it a
makeover. YOU are responsible for the foods in your home, YOU are responsible for the foods you
eat. Can’t reach it.. won't eat it.
FREQUENCY / TIMING. You might feel better eating more smaller meals, you might feel better eating
larger meals – whatever works, there is no right or wrong. Frequency and timing will not affect your
metabolism or weight loss.
FRUIT. Nature's candy. When did fruit become the bad guy? It contains fibre, we love fibre. #guthealth
Don’t demonise fruit, it's delicious and you should eat it.
SUPPLEMENTS. They are just that, supplements. These support an already dialled in nutrition
approach. Turn to these AFTER you have worked on your diet / what you are consuming, not before.
EATING. Is a basic human need, as is drinking water and breathing in air. We NEVER question
whether we’ve earned a drink of water or breath of air...so what makes food any different? The more
you over complicate nutrition, the more your brain is going to do 360s, at no point should you feel you
have to “earn” food, or “burn off” food.
TRACKING. It can certainly help knowing how much protein, carbs, fats (below) and overall calories
you should be consuming for your body type and goals, but it’s not a necessity. Start with tips #1-9
then come to me about #10 when you are ready.
12
3
4
5
7
8
9
10
6
4
Protein has 4 calories per gram.
Carbohydrates have 4 calories per gram as well.
Fats have 9 calories per gram.
(Alcohol has 7 calories per gram)
PROTEIN supports lean muscle retention when your goal is to lose body fat and promotes muscle growth
when you’re trying to get stronger.
PROTEIN is made up of amino acids, which are essential for the building of muscle in the gym and the
repairing of muscle on recovery days.
PROTEIN keeps your body healthy, strong and in a constant state of repair and renewal so you can
bounce back from any tough physical challenge thrown your way.
PROTEIN helps us build muscle, and the more muscle you build, the more fat your body will burn.
Each macronutrient has its benefits and duties in our body. What you choose to eat it up to you, however I
strongly stand by the fact I don’t think we should neglect any of the macros (cut out food groups) as they all
have their place.
So what are mac • ro • nu • tri • ents?
A type of food (e.g., fat, protein, carbohydrate) required in the human diet.
Macronutrients contain calories, and when we add them up, they equal our total daily intake.
ProteinProtein is debatably the most important macronutrient there is. It’s an essential nutrient, which means we
literally cannot survive without consuming it.
WHY I LOVE PROTEIN?
WHERE CAN I FIND PROTEIN?
Macros
Meats (steak, grass-fed beef, pork, game meat,
chicken breast, pork chop/fillet, turkey breast
poultry, lean beef, lean minced meat, deli meat,
game meat, turkey bacon, ham steak)
Seafood (salmon, tuna, LEAN white fish,
scallops, shrimp, lean fish, shellfish)
Bone broth
Legumes (black beans, lentils, peas)
Dairy (Greek yogurt, low-fat cheeses, cottage
cheese or kefir)
Veggie/soy burgers
Protein powder
Beans (black, kidney)
Tofu
5
FATS slow down the digestion of your food which helps keeps you fuller, longer!
FAT is a secondary energy source. Think low intensity activities like walking, typing at your desk, moving
around the house, fat it your fuel source. It’s not great for explosive energy, but it’s great for daily energy
needs when glycogen doesn’t need to be utilised.
FATS insulate your body, protect your vital organs and assist with brain functionality.
FATS play a key role in our ability to survive and thrive but we have to be careful, being that fats improve
the taste and texture of most foods, they are an easy food group to over do. (remember, 9 calories per
gram).
Oil
Mayonnaise
Butter
Avocado
Cheese
CARBOHYDRATES - ensure we get enough fibre in our diet (approx. 75% of fibrous foods are also carb
dense foods) Whether that’s from veggies or fruit or wheat / grains, typically more carbs will lead to more
fibre. (Gut health)
PERFORMANCE - Carbohydrates aren’t technically needed to survive and go about daily tasks and
activities, but if you want to perform… then carbs are your fuel.
CARBS - are the body’s primary fuel source when it comes to higher intensity activities and muscles
being able to actually work for us. They replenish your depleted glycogen stores after a hard workout
(supporting better performance and recovery for individuals involved in high-intensity training)
FatsFats are another essential nutrient and are crucial for hormonal health, which is one of the biggest and most
recognised reasons to consume an adequate amount of fat.
WHY DO I LOVE FATS?
WHERE CAN WE FIND FATS?
CarbohydratesTake a look at the last social event you went to which involved food, guaranteed carbs were very much
present and included.So if we removed them completely, being social gets harder and harder. Therefore, in
my opinion, having balanced diet with carbohydrates included, allows us more freedom and flexibility which
leads to more adherence and consistency (and therefore results).
WHY DO I LOVE CARBS?
Nuts / nut butters
Olives
Cream
Chia seeds
Animal fat
6
HORMONE HEALTH - Even though fats are known as the big mover for hormonal balance, if we do not
consume enough carbs we risk negatively impacting hormones like leptin, ghrelin, the thyroid, and even
the adrenals.
Apples
Bananas
Berries
Melon
Fruit in general
Leafy greens
Broccoli
Cauliflower
Zucchini
Potatoes
Sweet potatoes
Carrots
WHERE CAN I FIND CARBS?
Hopefully by now, you’re starting to see the benefits of considering more than just calories.
It's not about how many calories are in your food, but what kind of calories are in your food.
There is so much to this macro game and when we (Fika) create an individualised approach / meal plans
tailored to YOU, you win the game of reaching results.
Corn
Pumpkin / squash
Onion
Breads
Rice
Pasta
Cereal
Granola
Oats
Wraps
Couscous
Quinoa
7
Breakfast
Breakfast
Avocado Smash9
Avocado Smash
C 39.3 P 7.9 F 16.2 SERVES 1
330 CALS PER SERVE
Ingredients
2 x slices of bread of choice
1/2 avocado
pepper
pink salt
1/2 lemon
sesame seeds
Method
Toast your slice of bread until lightly golden.
Slice avocado, remove the pit and spoon
into a small bowl.
Smash with a fork, add lemon, salt and
pepper to taste.
Top on toasted bread
1.
2.
3.
4.
(e.g. GF, Burgen Rye, Helga's Light Rye)
10
Breakfast
Caramel Pancakes11
Caramel Pancakes
C 19.5 P 22 F 5.4 SERVES 2
292-330 CALS PER SERVE
Ingredients
1/2 cup buckwheat flour
1/4 cup oat flour
1/4 cup protein powder
1 cup almond milk
1 tbsp apple cider vinegar
1 tsp baking powder
sprinkle of salt
Method
Add flour, protein, baking powder, protein
powder, baking soda and salt into a bowl.
Whisk well.
Pour in liquid and whisk well until a smooth
batter forms.
Cook until bubbles form and flip. Repeat
with rest of the batter.
Add into a bowl and add fresh berries or
your favourite toppings and enjoy!
1.
2.
3.
4.
Recommended Products
Clean Vegan Protein, Choc Caramel by Bodyscience
Clean Vegan Bar, Choc Lamington by Bodyscience
(I have used Clean Vegan Protein, ChocCaramel by Bodyscience)
(unsweetened)
12
Breakfast
Choc Overnight Oats13
Choc Overnight Oats
C 34.7 P 32.6 F 11.1 SERVES 1
408 CALS PER SERVE
Ingredients
1/2 cup quick oats
1 cup almond milk
1 30g serve of protein of choice
1 tbsp vanilla essence
1 tbsp cacao powder
Method
Simply add oats, protein, vanilla and mylk
into a bowl and soak overnight.
Pour into a bowl and reheat if desired.
Top with fresh berries, peanut butter, or
toppings of choice.
1.
2.
3.
Recommended Products
Clean Vegan Protein, Choc Caramel by Bodyscience
(I have used Clean Vegan Protein, ChocCaramel by Bodyscience)
14
Lunch
Lunch
Satay Buddha Bowl16
Satay Buddha Bowl
C 31.7 P 18.6 F 16.4 SERVES 1
335 CALS PER SERVE
Ingredients
handful of spinach/salad mix
1/4 head broccoli, steamed
1/2 capsicum, sliced
1/2 punnet cherry tomatoes
1 serve (approx 100g) of tofu or
protein of choice
1/4 avocado, mashed
1 tsp sesame seeds
1 lime, sliced
Clean Satay Dressing (See page 26)
Method
Simply add all vegetables into a bowl.
Prepare protein of choice.
Top with avocado, lemon, and Clean
Satay Dressing.
Sprinkle with sesame seeds
1.
2.
3.
4.
Recommended Products
Pics Peanut Butter
17
Lunch
Fresh Tacos18
Fresh Tacos
C 49.8 P 17.5 F 39.1 SERVES 2
442 CALS PER SERVE
Ingredients
1 packet (250g) tofu or lean protein
of choice
fresh salad leaves
cherry tomatoes, diced
1 avocado
1 lemon, sliced
salt
pepper
1 packet corn tortillas
coconut dressing (optional)
Method
Pan fry tofu or protein of choice
Warm tortillas and place under a
tea towel
Layer salad, tofu and dressings
Serve with a drizzle of coconut
dressing, salsa and lime wedges.
To make coconut dressing:
2 tbsp coconut yoghurt
Juice of half a lemon
Water to thin
Simply mix all sauce ingredients
until desired consistency and
drizzle on top of tacos
1.
2.
3.
4.
5.
Recommended ProductsCocotribe Coconut Yoghurt
(I have used Mission, White Corn)
19
Dinner
Dinner
Plant Based Burgers21
Plant Based Burgers
C 28.3 P 11. 3 F 11.9 SERVES 1
437 CALS PER SERVE
Ingredients
1 Bean Supreme Hemp Burger
Patty (approx 85g) or lean
protein/patty of choice
1 gf/wholemeal bun of choice
lettuce/spinach - unlimited
100g tomato, sliced
100g capsicum, sliced
10g onion
1/4 avocado
Homemade Hommus (page 24)
Method
Prepare burger patties as per package
instructions.
Lightly toast bun of choice
Spread Homemade Hommus evenly
on bun
Layer salad ingredients
Add burger patty and serve
immediately!
1.
2.
3.
4.
5.
Recommended Products
Bean Supreme Hemp Burger Patty
Sauce: Homemade Hommus
22
Dressings
Dressings
Homemade Hommus24
Homemade Hommus
C 27.2 P 11 F 14.8
288-330 CALS
Ingredients
300g can drained (90g) of chickpeas
1 tbsp tahini
1 tbsp coconut yoghurt
1 lemon, juiced
1 tsp garlic powder
1 tsp paprika, ground
salt
pepper
Method
Drain and rinse canned chickpeas
thoroughly
Add the chickpeas, tahini, garlic,
lemon, coconut yoghurt, paprika,
pepper and salt to a high speed
blender or food processor
Blend until creamy, about 3 – 4
minutes, stopping to scrape down
the sides as needed.
Taste for flavour, adding anything
else it might need.
1.
2.
3.
4.
Recommended ProductsCocotribe Coconut Yoghurt is a favourite!
(I have used Cocotribe)
25
Dressings
Clean Satay Dressing26
Clean Satay Dressing
C 10.7 P 6 F 11.7
168 CALS PER SERVE
Ingredients
1/2 cup peanut butter
3 tbsp tamari or coconut aminos
1 tbsp honey
1/2 lemon, juiced
1/4 cup coconut milk
splash of water as required
Method
Add all ingredients to a high speed
blender or food processor.
Blend until creamy, about 3 - 4 minutes,
stopping to scrape down the sides as
needed.
1.
2.
Recommended Products
Pics Peanut Butter
(unsweetened)
27
5 SERVES
Snacks
Snacks
Peanut ButterRice Crispies
29
Peanut Butter Rice Crispies
C 15.9 P 12 F 12 SERVES 12
218 CALS PER SERVE
Ingredients
3 cups of rice cereal
1/2 cup protein powder (optional)
1 cup natural, runny peanut butter
1/4 cup rice malt syrup or honey
2 tbsp coconut oil
vegan/dark chocolate e.g. Lindt 85%
Method
Line a small pan with baking paper.
On low heating, melt peanut butter,
liquid sweetener and coconut oil
In a separate bowl combine rice cereal
and protein powder if using
Next, pour peanut butter mixture into
bowl and stir until combined and cereal
is coated.
Pour into the prepared pan and flatten
with spatula.
Melt chocolate in microwave or low
heat in a small saucepan.
Pour melted chocolate over bars and
tilt the pan until evenly spread
Place pan in the fridge for 30 minutes or
until bars are completely set.
Cut into squares and enjoy!
1.
2.
3.
4.
5.
6.
7.
8.
9.
RecommendedProductsPics Peanut Butter
Clean Vegan Protein - Salted
Caramel by Bodyscience
(no choc)
(I have used Clean Vegan Protein, SaltedCaramel by Bodyscience)
30
Snacks
Chunky Cookies31
Chunky Cookies
C 13.9 P 7.2 F 7.8 SERVES 16
157 CALS PER SERVE
Ingredients
1 cup natural peanut butter
1/2 cup honey
1 egg or flax egg
3/4 cup oat flour
1/4 cup protein powder
1/2 tsp baking soda
pinch of salt
splash of plant milk
Method
Add the peanut butter and honey to a bowl
and mix till creamy.
Whisk in the egg or flax egg
Add in oat flour, Clean Vegan Protein
Powder, baking soda and salt
Roll dough into balls and place evenly onto
baking tray.
Flatten slightly and bake for 10 -12 minutes
at 180 C.
1.
2.
3.
4.
5.
Recommended ProductsPics Peanut Butter
Clean Vegan Protein - Salted Caramel by Bodyscience
(I have used Clean Vegan Protein, SaltedCaramel by Bodyscience)
32
(salt reduced)
13 Week Lifestyle
Transformation
Initial Assessments Food diary / reflectionsGoal Setting Measurements Personalised Calorie & Macronutrient targetsShopping Lists Meal Plans, tailored your macrosEmail and phone supportFacebook group / community of like minded peopleWeekly Check-Ins & Accountability Kitchen Set Up Assessments True Coach Access, and Log inOptional phone call check-ins 24/7 Online Support (via True Coach / Email) Learning Activities / ModulesMindset WorkSleep and Recovery Work Food Timing Work / Education Drop Box Full Of Recipes / Ebooks + much much more
$42 PER WEEK
3 Week
Kick Starter $50 PER WEEK
Initial Assessments Food diary / reflectionsGoal Setting Measurements Personalised Calorie & Macronutrient targetsShopping Lists 5 x Example Meal Plans, tailored your macrosEmail and phone supportFacebook group / community of like minded peopleWeekly Check-Ins & Accountability Suited to those who have “tracked” before / are familiar withmacros / calorie counting.
9 Week
Shape-Shifter $45 PER WEEK
Initial Assessments Food diary / reflectionsGoal Setting Measurements Personalised Calorie & Macronutrient targetsShopping Lists Meal Plans, tailored your macrosEmail and phone supportFacebook group / community of like minded peopleWeekly Check-Ins & Accountability Kitchen Set Up Assessments True Coach Access, and Log inOptional phone call check-ins 24/7 Online Support (via True Coach / Email) RecipesLearning Activities / Modules
Casual week to week rates, and couples discounts available on request ( 9 & 13 week only)
As this is a personal service, places are extremely limited. If you are interested please submit an applicationonline or email us and include as much information as possible.
Fika Packages
33
[email protected] www.fikanutrition.com @fika.nutrition
Zoe Vincent
The contents of this guide 'A Foodie's Guide to Nutrition' are written and produced by Zoe Vincent trading as Fika Nutrition (ABN - 60684784349). The information provided in this
guide is general information and is not tailored for your individual goals, health conditions, injuries, illnesses or dietary requirements. This is not a substitute for medical advice and if
you have any pain or symptoms whilst participating in the activities / recipes contained in this Guide, you should stop and immediately seek medical advice. This guide may only be
used by you and must not be shared with any other persons or entities. These calories and macro breakdowns have been used off brands mentioned, and "USDA" food entries.
Calories / macros will differ depending on brands chosen, and desired serving sizes.
Copyright in this guide is owned by Fika Nutrition. 34