FITNESS FIRST NUTRITION SEMINARS
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Fitness First recognise that good nutrition is just as important as exercise when it comes to the health equation.
NUTRITION PRINCIPLES 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!!
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
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 s auces
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
scollops
FOODS TO BE AVOIDED 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)
WHERE DO I BUY THESE ITEMS? Wholefoods House - Waterloo Organic Specialist Store 3/9 Danks Street Waterloo NSW 2017 P. (02) 9319 4459 F. (02) 9319 3041 www.wholefoodshouse.com.au About Life - Rozelle 605 Darling St Rozelle NSW P: (02) 8755 1333 F: (02) 8755 1345 About Life - Bondi Junction 31-37 Oxford St Bondi Junction NSW P: (02) 9389 7611 F: (02) 9389 0707 www.aboutlife.com.au Norton Street Grocer - Leichhardt - Bondi Junction www.nortonstgrocer.com.au
Maloney’s Grocer – Coogee 214 Coogee Bay Road Coogee NSW 2034 P. (02) 9664 5655 Maloneys Grocer – Surry Hills Shop 4, 490 Crown Street Surry Hills NSW 2010 P. (02) 9331 3811 www.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
RECIPES Breakfast It 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 wrap 1 small Chicken thigh fillet (fat removed) Rocket lettuce, as much as you desire Fresh coriander Grated carrot ½ tomato 4 slices of beetroot (fresh or tinned) ¼ Avocado ½ teaspoon Ground cumin ½ 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 tzatziki INGREDIENTS: 250 grams of brown rice 1 X 450 gram can of Sirena light tuna (drained) 1 X 420 gram can of corn kernels 2 smallish fresh beetroot (cut into small cubes) 1 medium sweet potato (cut into small cubes) 1 large red onion Rocket Sheep’s milk yoghurt 150 grams or Jalna biodynamic yoghurt 1 large garlic clove 1 small Lebanese cucumber 1 tablespoon olive oil Sea salt Cracked pepper Balsamic 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 cheese 130g tomato salsa 100 grams sheep’s milk yoghurt or Jalna biodynamic yoghurt Fresh coriander 1 jalapeno chilli, seeded and chopped 4 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) ½ organic milk/ ½ water (approx 250 ml) ½ 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 LIST MEAT/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)
FEEDBACK FORM Your feedback is important to us please circle your answers and leave any additional comments. 1. Did the presentation give you clear ideas for good nutrition? Strongly agree
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2. Did the meals prepared contain foods you already eat regularly? Strongly agree
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