Be your best version by Be Your Best Version

B E Y O U R B E S T V E R S I O N

Your guide to live a happy healthy yummy new year! Vanessa Uscategui Health Coach

Be Your Best Version started as a personal project of selfexploration and learning about who I was, what I wanted and why I was not feeling 100% happy, even though in appearance I was alright. It has been a great learning experience. Like you, I was very sceptical when I listened to people talking about the power of food, good habits and how much that can influence your life in a positive way. I was so used to what I traditionally grew up with, that there was no space in my mind for a new concept. Like most people, it was not until a crisis point that I started taking matters seriously. In my case that crisis, was a realisation that I was unfullfiled. This pushed me to find new answers. I changed jobs, and I decided to study my Health Coaching Certificate. That was just the begining of a journey of understanding, self love and compassion for the person I was and those around me. Also finding a new passion - COOKING! This guide is a compilation of all those key things that helped me in my process of finding my best self, set better habits and live a happier, healthy yummy life! I hope you Enjoy your journey!

Disclaimer The contents of this book are for information only and it is not intented to be a substitute for obtaining proper medical advice. Always consult a qualified medical pratitioner before making any changes to your diet. The autor takes no responsability for any action or claim resulting from the use of information contained in this book.

Remember that food alone will not completely nourish you. Finding the ideal balance between nutrition, personal growth, love, career, spirituality and all aspects of your life will. This space is for you to achieve that balance that allows you to go BACK TO BASICS and BE YOUR BEST VERSION!

#1 SET GOOD MORNING HABITS The first thing you do in the morning will determine how you will feel the rest of the day. Here is a simple step to start your self nourishment journey.

Apple cider vinegar and citrus fruits, help your body achive a more alkalin state, which reduces the acidity created by the consumption of animal proteins, dairy and proceseed foods.

If you are not very keen on the vinegar option, then citrus fruits are also an alternative. This includes lemon, orange or mandarin. They will have a similar effect on your body.

APPLE CIDER

VINEGAR

Improve your digestion

# 2 START YOUR DAY FULL OF ENERGY If you are the type of person that would rather sleep a couple more minutes sacrificing your breakfast time, let me tell you that you are not only sacrificing your breakfast, you are also setting yourself for a day of low energy and bad decisions ie. eating the wrong foods.

Fruit and vegetable juices are the best sources of vitamines energy and fibre to start your day! Some mixes can be prepared the night before so you are ready to go the next day!

Orange, red capsicum, turmeric and cayenne pepper Beetroot, ginger, apple, lemon Apple, carrot, celery, lemon Spinach, apple, orange

Banana, mango, sweet potato Strawberry,lime, apple Pear, carrot, ginger, orange Broccoli, kiwi, cucumber Watermelon, coconut water, mint

#3 ADD VARIETY TO YOUR MORNING MEALS Coconut its a great substitute for dairy, without all the preservatives and additives. It's also full of antibacterial properties and keeps your blood sugar stable. You can prepare a full jar and keep it for several breakfast or other dishes (such as curries,desserts and more). COCONUT YOGURT 2 cans coconut cream 2 probiotic cรกpsulas 1Tbs. Raw honey

Serve with chia seeds and fresh fruit

Mix the coconut cream and probiotic (the powder inside the capsule) and hoye together and store into a glass jar with a tight lid. Store in a warm spot, but out of direct sunlight, in your house. After 24-48 hours, check for texture as it should be sour and runny. If you prefer a more creamy texture, you can leave it out longer. Then refrigerate for up to 7 days.

Serve with granola and fresh fruit

#4 SAVOURY OPTIONS FOR ANY MEAL AVOCADO is my absolute favourite and life saver for any meal. It has great good fat qualities that not only make you feel fuller for longer, but also helps your body to absorb good fat and eliminate the bad ones that you don't need!

Simply spread avocado on sourdough, add a slice of tomato and sprinkle with salt and lemon Other options are: * poached eggs * fetta cheese * grilled tomatos * grilled mushrooms * smoked salmon

The main idea is start eating fresh foods for breakfast and other meals, instead of the usual dry sad packaged foods By doing this YOU then become more ALIVE with more ENERGY and VITALITY to enjoy everyday!

#5 MINIMISE YOUR CAFFEINE INTAKE Whether you need that cup of coffee in the morning because is part of you routine, or because you like something warm in the morning for your 3 min of disconnection from the outside world, swap it for a more nourishing, yet satisfying drink. Matcha Latte Your choice of milk (I use almond or coconut) 1 Tsp Matcha powder Warm up milk and mix in matcha powder. Add honey if you prefer a sweeter beverage. Green tea is a great natural source of caffeine (if you need it), but more importantly it is a rich source of antioxidant which potentially reduces your risk of various types of cancer.

ARE YOU HAVING TROUBLES LOSING THOSE LAST FEW KILOS?..Keep a close eye on your caffeine consumption as this changes the messages that your body gets, going from CALM to DANGER!! This affects the way food and nutrients are absorbed, therefore, it affects your waist line.

#6 SPICE UP YOUR LIFE Using spices in your drinks and cooking will reduce your cravings for "bad" food i.e sweets, caffeine, and processed carbs. Cinnamon in particular regulates your blood sugar levels keeping you in control of those sugar cravings .

Turmeric Latte 1/4Tsp Turmeric powder 1/4ginger powder P inch of cinnamon, cardamon and nutmeg 1 Cup of milk ( I use almond or coconut) Warm up milk and add spices. Cook for 5 min . Add honey for sweetness. The same mix of spices can be brewed in hot water.

So if you decide to drink either coffee or tea choose a whole option, which will get you the best benefits, as it is closer to what nature intented and gives you the chance to mix and match depending on your taste. Use them wisely to support your body performance not your social dictations.

#7 WHEN IN DOUBT... DRINK WATER!! But not any water! I mean the right one.. How do you know what is the right one? Well I grew up thinking that tap water was a good option as I always trusted that it was treated and "clean" because chlorine was used. However chemicals like chlorine and fluroide are nowdays used in places like Queensland, Australia to clean this water, and yes they make them "clean" but these chemicals, change the pure benefit that water is meant to give you. It also reduces your chances of absorbing other important minerals from water. A great tip to enrich your water characteristics and get its best benefits is to filter your water and to add a pich of salt to increase mineral absortion and a bit of seaweed for iodine. levels. Are you feeling hungry? or bored? have a glass of water and you will know what really is.

#8 SNACK YES! BUT THE RIGHT THINGS! If you love food and you want to be able to enjoy what you eat, you also have to be prepared, to stay on the healthy wagon wherever you go. When you carry your own snacks, you can easily avoid the temptation for those naugthy foods.

NUT BUTTER Using a multichopper, blend 1 cup of roasted almonds, cashews or pistachos! Or all of them together for about 10 min. When you start blending it, the natural oils from the nuts will create the butter! Eat it as it is, also with carrot, celery, fruit or cucumber sticks!

Nut butter is an easy, on the go food for those quick yummy fixes that you need throughout the day! It is a great combination of fibre, good fats and energy!

#9 LEARN TO READ YOUR CRAVINGS Whether your cravings are for sweet, salty or sour flavours, pause for a moment and think about what are you really craving for? Is it food? entertainment? movement? hugs? Your body can't talk but it can send you messages through discomfort or food cravings and is up to you to discover what they really mean. QUICK & EASY BANANA BREAD 2 Mashed Bananas 1 Tbs pepitas 1tbs Chia seeds 3 Eggs 110grs Almond flour 1 1/2 Tbs Honey In a large bowl, mix all ingredients. Pour into a cake tin and bake for 20 to 30 min.

Fill up your body with healthy, nutrient-dense foods, and your body will naturally crave the same kind of foods. If you crave sweet, try adding more sweet veggies to you cooking this includes corn, carrots, onions, beets, sweet potatoes and pumpkin. 12

#10 ADD MORE FRESH HERBS TO YOUR COOKING Fresh herbs are a great contribution to your health. When you use them for cooking you will get not only their beautiful aromatic flavours, but also their healing benefits.

CASHEW & ROCKET PESTO 1 Cup Rocket leaves 1/4 cup Raw Cashews 1 Cup Basil leaves 1/2 Cup Olive or coconut oil Salt & pepper Blend all ingredients till the texture is like paste. Use it to marinate your meats. Eat it with vegetable sticks or crackers.

Adding Raw foods to your dishes is a very cleansing, healing way to refresh your body, and is especially good for those who have eaten a lot of meat and processed foods.

#11 CHOOSE QUALITY OVER QUANTITY! This is a great rule to follow when choosing what to eat, especially if you are not a great cook, but still want to eat good food. HOMEMADE CHICKEN NUGGETS 800 g free range chicken thighs 2 garlic gloves 3 tsp paprika and cumin (optional) 60 gr arrowroot or tapioca flour sea salt and pepper 2 free-range eggs Coconut oil for frying Dice the chicken into bite-sized nuggets. Crush garlic and marinate the chicken with it. Drain the chicken of any excess marinate. In a bowl, mix paprika with tapioca flour and season with salt and pepper. In another bowl, lightly beat the eggs. Dust the nuggets in the tapioca mix, then dip them into the egg mix. Set aside. Pour about 1 or 2 cups of oil in a deep saucepan and place over medium heat. When the oil is hot enough. Cook the chicken nuggets in batches for 3-5 minutes on each side or until golden brown and the chicken is cooked through. 14

SERVE WITH SWEET POTATO CHIPS... Simply cut the potatos into thin slices and drizzle with olive oil. Bake for about 15 min or till golden brown. AND GUACAMOLE... Mash an avocado and mix with 1tbs chopped onions and 1tbs chopped tomatos. Add the juice of 1 lemon, salt and pepper.

I see myself as a FLEXITARIAN because for me food is about energy, eat well and you will be healthy . But what is more important is that I trust the quality of the ingredients used to make up these foods. THAT MAKES THE DIFFERENCE!

#12 EAT MORE THAN JUST STEAK When we eat animal foods, we feel stronger, physically and mentally empowered due to its rich protein content. However when we eat too much of these foods, we create an imbalance and quickly feel bloated, heavy sluggish and mentally slow.

Serve with guacamole and fresh veggies

SPICED CAULIFLOWER STEAK 1 large head cauliflower salt and pepper 1 tbs olive oil 1ts grated ginger 1ts cumin 1/2 ts turmeric

Preheat the oven to 180C . Remove the leaves and trim the stem of the cauliflower. Using a sharp knife, cut the steaks into 3/4 inch-thick pieces. Whisk together the remaining ingredients. Brush the mixture onto the cauliflower steaks. Roast in the oven until tender, about 15 min.

You are what you eat! Literally ... Eat good quality foods and you will have a quality body. Adding a variety of good quality foods is the easiest way to go if you want to set and see long lasting results.

#13 THE POWER OF FOOD IN OUR BODIES There is so much that nature can offer to us that we won't need to supplement if we eat from the right sources. Try swapping food that you think is so hard to give up for a similar one, substitute store bought, packaged wraps full of preservatives with fresh homemade ones. PLANTAIN FLOUR TORTILLAS 1 Cup plantain flour 1 egg salt & pepper 1 Tbs coconut oil

Serve with grilled veggies and chicken

Mix ingredients using a blender, until its consistency is like a liquid butter. Heat oil in a pan and spoon the mix into little pancake circles. Grill for 2 min on each side. For this recipe YOU CAN USE a wide variety of flours, plantain, chickpea, tapioca, coconut, almond,quinoa or mix of them together. It is not until we remove food from our diets that we realise how much it can affect us. Flour is one of those products we are all so used to seeing, but usually the same kind of flour-wheat based. We use it for everything from pasta to bread to cakes and more! 17

Why not try a different kind, when you give your body a variety of flavours, textures and nutritious foods, your pallet will change and start leaning towards those flavours. SALTY CHIA CRACKERS 1/2 cup coconut flour 1/4 cup chia seeds 1/4 cup coconut oil 1/4 cup tapioca flour 1 cup boiling water 1/4 tspn salt Seasonings of choice. I used Rosemary and garlic powder. Preheat the oven to 185C/375F degrees. Mix the dry ingredients together. Add the coconut oil and mix well. Gradually add the boiling water to the mixture and stir. Roll out the dough onto a baking paper. Bake for 25 minutes. Will make about 20-25 crackers Avoid packaged baked products as these are rich in fats, especially saturated and trans fats. Highly processed foods can potentially increase your glucose and insulin levels, and many physical problems like headaches and dehydration. 18

#14 IS YOUR MOOD CHOOSING YOUR FOOD? What do you normally crave when you are sad, angry, tired, feeling lonely or worse when you see yourself "fat"? ...Naughty foods. Those chips, chocolate, soft drinks, fast food, etc.. How do you feel right after? You may feel full but not fulfilled!!! The purpose of food is not to fill you up for the moment it is to make you feel energised and ultimately happy.

CREAMY RAW CACAO MOUSSE 1 Ripe avocado 1 Tbs Raw Cacao 1 Tbs Raw honey Pinch of cinnamon Blend all ingredients together until it creates a smooth creamy mousse. Refrigerate for 5 min and enjoy! Use food not as an excuse but as a powerful tool to support your performance in all areas of your life. A good practice is to try getting most of your big meals, that includes protein, from when you wake up to about mid afternoon. At night it is best to get a good serve of veggies and a bit of rice to improve your sleep. 19

Cooking once and eating two or three times makes you feel like you are not wasting your time and money. Cooking for yourself is the best way to understand how you are affected by food and your mood. JAMAICAN VEGGIE RICE 2 Tbsp Olive oil 1/2 yellow onion, chopped 4 garlic cloves, chopped 2 cups brown rice 1 teaspoon salt 1 Ts. grated fresh ginger 1 cup water or chicken stock (or vegetable stock ) 2 cups coconut milk 1 can kidney beans 1 bay leaf Lime (optional) Heat the oil in a medium pot over medium-high heat. Add the onions and sautĂŠ for 4-5 minutes, until they begin to brown on the edges. Add the garlic and rice, stir well and cook for another 2-3 minutes, stirring often. Add the grated ginger, salt, water, stock and coconut milk and stir well. Add the kidney beans and bay leaf. Bring to a simmer, then turn the heat to low and cover. The rice should be done in about 15-20 minutes, depending on the type of rice you are using (some long grained rice takes longer to cook). Check after 15 minutes. Once done, remove from heat and cover for 10 minutes. To serve, fluff with a fork. Sprinkle with a little lime juice if you want. 20

#15 THE WRAP UP The best rule of thumb when it comes to setting healthy happy habits is to KEEP IT SIMPLE. If you want to live your life at fullest, you need to take nutrition seriously, but at the same time enjoy the process.

Green leafy vegetables are the best source of vitamins and minerals you can give to your body. They create enzymes that support 100% of your digestive system

Remember that when you eat food that is fresh and alive, your body feels the same way! The better you feed yourself, the better you feel and so will be your impact in the world and those around you.

#16 AIM FOR MOVEMENT Exercise is an important addition to your lifestyle. I mean move your body the way you prefer and do it regularly. This is essential for bowel movement, active metabolisim, improving circulation, muscle tone and happy mood.

SOME EXTRA GOODIES Here is my quick guide or shopping list for your basic ingredients

SOME EXTRA GOODIES It is ok not to buy everything organic, however do your best to be informed and choose wisely. Here is a great guide.

"Being healthy is not the end point – it is only the vehicle that takes you where you want to get"

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