Nutrition

 


“Make natural, wholesome unprocessed meal choices daily that provide your body with the energy and nutrients it needs to thrive”

Making healthy choices regarding the food you eat will also provide you with a better quality of life.

You will feel better, look better and perform better.

You are what you eat, and this is real!

Your body regenerates itself often, daily even.

Now if you are feeding your body processed, unhealthy food what do you think your body is going to use to regenerate itself and function on?

Yeah you will live but will you be achieving your potential?

It is also a fact that the feel-good chemical Serotonin, is found in our stomachs at higher levels than it is found in our brains not to mention certain parts of your central nervous system. So, your stomach or gut health has a direct link to your brain and how you feel, function and perform.

Our belief is that through education we can provide you with the knowledge to make better choices regarding your nutrition.

Performance based nutrition plan

Below you will find your super food shopping guide.

You can make a choice or combined any food group from the list below and create a healthy, nutritious meal or snack.

Super Food Shopping Guide


Drink plenty of water
You need to make sure you are keeping well hydrated. Drink water throughout the day and more when you are training. Start your day with the following little mineral cup of joy.

1 cup of warm water

2 caps of Apple cider vinegar

1/2 a teaspoon of salt – You can use sea salt, rock salt or a Murry river salt

1/2 a juice of lemon or Lime

This is a great start to the day for rehydrating and putting minerals back into your body that you have lost overnight.

Plan & prepare your meals
You need to plan and prepare your meals for the week ahead. Use the guide, plan your meals, make sure you have all the necessary ingredients and then prepare the meals for the days ahead.

Ideally you will prepare 3 main meals and 2 – 3 snacks.

Breakfast
Use the recipe guide when planning and preparing your first meal of the day. Avoid highly processed bread, cereal and leave out the coffee until you have had your breakfast.

Add your vegetables
Make sure each meal starts with a serving of vegetables. Women need to have 1 serving of vegetables with lunch, dinner or breakfast and men need to have two servings of vegetables with lunch, dinner or breakfast.

Including a variety of vegetables in your daily eating plan will provide you with the vitamins and minerals you need to thrive. Here are some of the other benefits of eating vegetables:

  • Lower your chances of developing Cardiovascular disease
  • Reduce levels of high blood pressure
  • Some types of vegetables help prevent cancer
  • Improve your gut health

Vegetables

Add your protein
Your next step is adding in your protein. Women need to include 1 serve of protein and men can have up to 2 serves of protein.

Protein Meal

If you are looking for a vegan-based option as an alternative for your serving of protein, you can use the following.

Quinoa

Chia Seeds

Beans – Black beans, red kidney beans

Legumes

Nuts

Chickpeas

Add your carbohydrate
Now add some quality carbohydrates to your meal. 1 serving size for women and 2 serving sizes for men.

Carbohydrates Starch Portions

Carbohydrates Fruit Portions

Essential fat
You can add essential fat to your meals either through cooking with Coconut oil, adding Olive oil as a dressing, including nuts & seeds to your meal, avocado or if you include a portion of Salmon in your meal.

Try to include a portion of essential fat daily to either one main meal or a snack.

Some of the benefits of including healthy fat in your daily eating plan are:

  • Maintaining a healthy immune system
  • It helps reduces inflammation in the body
  • Decrease your risk of heart disease and diabetes
  • Improve your mood and decrease symptoms of depression

Essential Fat Avocado Portions

Essential Fat Nuts

Below you will find an example of a single portion and double portion sized meal. Remember each option can be substituted for something else from the same food group.

Complete Meal Portion Photos

Free meals
You need to plan 2 free meals or alternatively a free day into your week. This is going to provide you with structure and a little freedom.

So, you may plan Friday and Saturday evenings as your free meal or alternatively you might make your free meals Sunday breakfast and dinner. How ever you choose to do this you need to make sure you plan it into your week.


Recipe Guide

Breakfast

Option one
Berry Bang

Ingredients
500ml of almond milk
120g of frozen berries
Protein powder – Female 1 scoop / Male 2 scoops
1/2 teaspoon of cinnamon

Method
Blend all ingredients and serve immediately.

Option two
Cup of Goodness

Ingredients
1 banana chopped
250ml of almond milk
Protein powder – female 1 scoop / male 2 scoops
2 tablespoons of organic oats
2 tablespoons of chia seeds
Single portion of fresh spinach
Single portion of mixed berries
1 – 3 ice cubes

Method
1. Put all ingredients into a blender
2. Pour into a cup and enjoy.

Option three
Super Muesli

Ingredients
portion serve of organic natural oats. Females – 1 portion – Male – 2 portion size
1 tablespoon of chia seeds
1 tablespoon of pumpkin seeds
1 tablespoon of sliced almonds
1 tablespoon of raisons
250 ml of rice, almond or coconut milk
1 small banana chopped
cinnamon

Method
1. Soak all ingredients overnight in water
2. When ready to eat add 250ml of your milk of choice and stir ingredients until mixed thoroughly
3. Add chopped banana and 1 teaspoon of cinnamon

Option four
Egg and Ham Omelette

Ingredients
2 – 4 whole eggs scrambled depending on serving size
1 tea spoon of coconut oil mixed
30 – 60g of organic leg ham
1 portion size serving of mushrooms
1 – 2 slices of sour dough

Method
1. Mix the eggs and coconut oil together and beat thoroughly
2. Lightly heat a non-stick frying pan and add a little coconut oil.
3. Once the oil has melted throw in the sliced ham and mushrooms and allow them to caramelize slightly before adding the egg mix on top.
4. Allow to cook thoroughly before turning over. I sometimes put a larger pan over the top of the omelette and it cooks it all the way through, so I do not have to turn it over.

Option five
Cottage cheese smash

Ingredients
Cottage cheese 2 – 4 tablespoons

1 banana
½ an avocado 1 – 2 portions of mixed berries
5. Cinnamon

Method
1.Cut the avocado in half, scoop out one half and place it into a bowl. Mash it up with a fork
2. Cut the banana into pieces and mash it up with the avocado
3. Add the cottage cheese to the bowl and mix them all together
4. Throw the berries on top
5. Sprinkle with ½ a teaspoon of cinnamon

Option six
Green Breakfast Bowl

Ingredients
2 Tbs coconut oil

1 – 2 serving sizes of kale, trimmed and chopped roughly
2 garlic cloves
½ Tsp of chilli flakes
2 eggs
1/4 – 1/2 an avocado, cut into wedges
2 Tbs of sauerkraut
1 – 2 serves of snow pea sprouts
Juice of 1 lemon
1 Tbs of olive oil
Sea salt and pepper to taste

Method
1. Place the frying pan over a medium heat and add the coconut oil. Add the kale, garlic and chilli and saute for 4 – 5 minutes, or until softened. Remove from the heat and set aside.
2. Place the eggs in a small saucepan and cover with cold water and bring to the boil. Reduce the heat to simmer and cook for 6 minutes (soft boiled)
3. In a large, bowl combined the kale mixture with the avocado wedges, sauerkraut, snow pea sprouts and eggs.
4. Drizzle with lemon juice and olive oil, season with salt and pepper and serve.

Option seven
Green Breakfast Shake

Ingredients
1 medium sized banana sliced into pieces

2 apples cored and cut into pieces
1 lime, flesh only and no white pith
200g ice cubes
300g coconut water or filtered water
1 – 2 serves of mixed spinach and mint

Method
1. Place all ingredients into a blender and blend for 2min. Serve immediately.


Lunch and Dinner options

Option one
Grilled Steak with Roasted Vegetables

Ingredients
Portion size serve of grass fed lean meat. Alternatively, you could use lamb, chicken or turkey with this dish.
1 red onion quartered
1 – 2 carrots thinly sliced
1 portion of broccoli roughly chopped
1 portion of sweet potato quartered
2 garlic cloves, sliced

Method
1. Preheat the oven to 140 DC
2. Place the vegetables on a baking tray and drizzle with olive oil, balsamic vinegar and salt. Cook for a about 40 minutes until golden brown.
3. Heat a non-stick frying pan with coconut oil. Once heated add the portion of protein and allow to cook to your liking.
4. Once finished cooking allow the protein to rest on a separate plate. After 2 minutes thinly slice into smaller serving sized portions.
5. Lay your vegetables on your plate and place the protein over the top. Add a squeeze of lemon and extra serve of rock salt and pepper if required.

Option two
Turkey Balls with Steamed Greens

Ingredients
150g of turkey mince, alternatively you could use minced pork, lean beef or veal mince.
6 dried apricots, finely chopped
1/8 onion, finely diced
2 sprigs oregano, picked and finely chopped
40g quinoa flakes
sea salt
olive oil, for frying

Vegetables
1 – 2 portion size serves of broccoli
1 – serve of English spinach
1/2 a red capsicum finely chopped
1 handful of brazil nuts

Method
1. Line the baking tray with baking paper.
2. Place all the ingredients for the Turkey balls in a bowl and mix thoroughly. Wet your hands and roll tablespoons of the mixture between the palms of your hands into the small balls. Place the lined tray and refrigerate for 1 hour.
3. When the meatballs have almost finished chilling, lightly pan fry your vegetables in a non-stick pan until slightly caramelised.
4. Heat olive oil in a frying pan and fry the meatballs until cooked through and golden brown all over
5. Serve the vegetables on the plate and place the meatballs on top. Drizzle with olive oil, sprinkle with salt and toss and serve.

Option three
Salmon Cakes

Ingredients
Rice – make a choice from the shopping list 1/2 a cup
Pink salmon 100 – 150g
2 egg whites
Almond meal 30g

Method
1. Cook the rice until it is a little soft, drain, rinse and combined all ingredients together.
2. Once thoroughly mixed together create small cake sized patties and set aside.
3. Add these to a non-stick with a small serving of oil on the bottom and cook until crispy brown.
4. Add a large salad to this meal, use a selection of ingredients from the vegetables list in the shopping guide.

Option four
Super Omelette

Ingredients
2 – 3 free range eggs. 2 for females 4 for men. Scramble the eggs
1/4 thinly sliced red capsicum
4 button mushrooms thinly sliced
1/4 zucchini thinly sliced
1/4 to 1/2 an avocado
1 tablespoon of coconut oil, for cooking

Method
1. Heat the frypan and melt the coconut oil
2. Add the vegetables to the pan and allow to lightly cook.
3. Add the egg to the mix by slowly pouring throughout the pan evenly covering all the vegetables.
4. Allow the mixture to cook on a medium heat occasionally lifting the mixture making sure it is not sticking to the pan. Once one side is cooked to your liking turn over and repeat on the opposite side.
5. Serve on your plate with the avocado thinly sliced and placed over the top, add Himalayan rock salt and pepper.

Option five
Tempeh Stir Fry

Ingredients
100g of tempeh
Tamari sauce 20g
Green beans
Broccoli
Carrots
Red capsicum

Method
1. Pre heat a non-stick pan over a medium to high heat for 2 minutes.
2. Allow the Tempeh to lightly cook before adding the sliced vegetables and the tamari sauce.
3. Cook for another 2 minutes before serving with fresh chilli and lime squeezed over the top.

Tip – you can add a single portion size of rice to this meal if you have trained beforehand. If not just stick to the recipe above.

Option six
Lamb cutlets with tomato, almonds and green bean salad.

Ingredients
1 bunch of parsley, mint and basil, finely chopped plus 1 bunch of basil left whole.

2 lamb cutlets for women / 3 – 4 lamb cutlets for men
3 teaspoons of olive oil
200g of green beans
6 tomatoes
the juice of 1 lemon
100g of flaked almonds
salt and pepper

Method
1. Preheat the grill to medium
2. Rub the cutlets with olive oil and the copped herbs and grill the cutlets for 2 – 3 minutes
3. Blanch the greens in salted water for about 4 minutes
4. Cut the tomatoes into wedges and mixed with the green beans, lemon juice and whole basil leaves, salt and pepper. Sprinkle of the flaked almonds and serve with the cutlets.

Option seven
Chick Pea Salad

Ingredients
200g Boiled Chickpeas

100g Green beans
100g Boiled red potatoes
20g Red onions
1 Tbs of sesame seeds
2 Tbs of sesame oil
Rosemary to taste

Method
1. Mix chickpeas, rosemary, potatoes in a bowl
2. Boil greens for 5 minutes
3. Peel and chop red onions
4. Add all the ingredients to a large bowl
5. Sprinkle sesame seeds, pepper and salt for taste

Option eight
Grilled Chicken and steamed vegetables

Ingredients
1 portion size for women 2 portion sized for men of lean chicken breast

2 portion sized serve of broccoli, green beans and asparagus washed, chopped and mixed together
Juice of 1 lemon
Salt and pepper
3 tablespoons of Extra virgin olive oil

Method
Marinate the chicken breast in a dish with olive oil, salt and pepper.
Heat the pan to a medium heat and add the chicken breast
Steam or lightly boil the greens
Strain the greens once cooked and serve on the plate.
Thinly slice the chicken once cooked and serve over the top of the vegetables
Mix 2 tablespoons of olive oil, 1 juice of lemon, salt and pepper and serve over the top of the chicken and vegetables

Snacks

  • 1 – 2 portions of mixed fruit salad. Sliced apple, mango, strawberries and pear.
  • 1 – 2 portions of mixed nuts, almonds, cashews and brazil nuts.
  • 1 to 2 portions of mixed berries. Strawberries, blueberries and raspberries
  • 2 – 3 Tablespoons of Greek or Bio dynamic yoghurt plus mixed berries and a sprinkle of cinnamon over the top
  • 2 – 3 Tablespoons of cottage cheese plus a mixture of 6 carrot or celery sticks.
  • 1 – 2 portions of mixed vegetables. Cucumber, carrot, celery or capsicum. Serve with 1 – 2 tablespoons of humus.
  • 1 Green apple sliced into wide thin wedges, 3 – 6 in total. Spread over with an ABC spread (almond, brazil nut and cashew nut) You can purchase the ABC spread from Coles.

If you are aiming for a higher KJ intake daily or when your goal is to increase your lean muscle mass then make your snacks a little larger.

  • 2 pieces of fruit plus a serving of mixed nuts
  • 3 tablespoons of natural Greek yogurt plus 1 – 2 pieces of fruit
  • 3 tablespoons of cottage cheese, 1 banana, 1/4 avocado. Mash all ingredients together and serve with berries and a sprinkle of cinnamon.
  • 2 pieces of fruit plus a protein powder mixed with water.
  • You can also use one of the breakfast shake options as your snack.
  • Please note that you can generally choose any type of protein powder but make sure it is WPI or WPC and does not contain sugar, artificial flavours, colours or additives. You also have a large range of Vegan protein based options on the market today. Rice and pea based protein options are generally the most poplar. To make up for a lack of taste with any of these options please use cinnamon for extra flavour rather than honey.