Thank you for attending the Fit & Fresh nutrition workshop! - - PDF document

www.korewellbeing.com.au

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Thank you for attending the Fit & Fresh nutrition workshop! ¡ I am thrilled to be a part of your journey to wellness, and I hope that you gained some useful information today to help you on your way J Before we dive into the information, a little about me… My name is Kate Johnston, and I am a naturopath, clinical and sports nutritionist, health educator and speaker, with over six years experience in the health and wellness industry – with two clinics currently in Potts Point and Stanmore in Sydney, but can also conduct sessions via Skype. I graduated from Nature Care College with Advanced Diplomas in both Nutritional Medicine & Naturopathy, as well as a certificate in Health Coaching from the Institute for Integrative Nutrition in New York. I am passionate about both naturopathic philosophy as well as modern science and functional testing – a fascinating combination that allows me to provide a fully integrated, personalised and holistic approach to health and wellness. There truly is no one size fits all approach, and I see each of my clients as an

• individual. I’m definitely not a chef… but I love cooking and playing around with recipe development

and meal planning. To be involved in someone’s journey to optimal health and vibrant wellness is such a privilege. Watching people have those light bulb moments as they are reeducated around how to nourish their bodies and understand their health brings me so much joy and inspiration. So thank you in advance for letting me be a part of that for you. And just so you know… my diet isn’t perfect all the time! My biggest vice is chocolate – we are not striving for perfection here, but rather making better choices, understanding your body’s signals, and moving yourself constantly towards the best state of health for you.

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Carbohydrates ¡

• They are not the devil!
• Anything that grows from the ground will have some level of carbohydrate.
• Pr

Pref efer erred ed sour

• urces

es (dep epend ending ng on

• n per

ersona

• nal goa
• als and

nd req equi uirem ement ents) – Al All fruits an and vegetab ables, such as as potat ato, sweet potat ato, car arrot, ban anan ana, a, berries, honey, ma maple syrup, some me grains – qu quinoa

• a, bu

buckwheat, rice (white or

• r br

brow

• wn), oa
• ats etc
• Minimise consumption of grains and starchy carbs (bread, rice, pasta, potato, sweet potato etc) if

trying to lose weight

Protein ¡

• Not just for body builders!
• Eating protein rich meals will help to stabilise blood sugar levels (it slows the release of sugar

into the blood stream), as well as balancing energy levels.

• Protein is also vital for tissue repair including muscle, skin, bone and organs, nails, hair. Amino

acids also coordinate hormone production, regulate metabolism, build enzymes and make antibodies and immune system molecules

• Pr

Pref efer erred ed prot

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ein n sour

• urced

ed inc nclud ude e or

• rgani

nic mea eat, chi hicken, en, fish, h, eg eggs, som

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e dairy if it it is is well ll tole lerated, organic ic tofu and tempeh, properly ly prepared le legumes (le (lentils ils, ch chickp ckpeas, beans etc) c), bone broth, NuZest Clean Le Lean Protein

Fat ¡

• Fat does not make you fat!
• Fats are vital for providing an energy reserve, assisting the body in using proteins, carbohydrates

and some vitamins effectively, balancing blood sugar levels, building hormones

• Avoid fat free products – these are often laden with sugar and artificial ingredients
• Pr

Pref efer erred ed sour

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es of

• f fat inc

nclud ude e but utter er, ghee, hee, coc

• conut
• nut oi
• il, ol
• live

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• il, nut

nuts and nd se seeds, s, avocado, flaxse seed oil, coconut cream/milk, full fat dairy if well tolerated

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The ¡Dirty ¡Dozen ¡and ¡Clean ¡Fifteen ¡

• 1. Apples
• 2. Peaches
• 3. Nectarines
• 4. Strawberries
• 5. Grapes
• 6. Celery
• 7. Spinach/kale
• 8. Capsicum
• 9. Cucumber
• 10. Tomato
• 11. Snow Peas
• 12. Potato
• 1. Avocado
• 2. Corn
• 3. Pineapple
• 4. Cabbage
• 5. Frozen peas
• 6. Onion
• 7. Asparagus
• 8. Mango
• 9. Papaya
• 10. Kiwi
• 11. Eggplant
• 12. Grapefruit
• 13. Rockmelon
• 14. Cauliflower
• 15. Sweet Potato

Reading ¡Food ¡Labels ¡

An important thing to remember when purchasing packaged food, is that food manufacturers and marketers do not have your best interests at heart. Their role is to SELL more product, not to necessarily promote health. Which means you need to be the detective! While eating whole, fresh foods is the most optimal way to eat, it is inevitable that you will need to reach for a packaged alternative from time to time. When determining whether a food is a yes or no there are few key steps you can take:

• 1. Ig

Ignore m marketing ng claims – gluten free, fat free, organic, sugar free etc. do not necessarily equate to HEALTHY.

• 2. Go

Go straight to the ingredients list. Ingredients will appear in descending order, from most prevalent to least. If the ingredients listed are recognisable foods that you could potentially pick up off the shelf, then go for it. If they have a strange looking chemical abbreviation or number then avoid.

• 3. Av

Avoid potentially rancid oils such as vegetable oil and canola oil, as well as anything that is listed as HYDROGENATED or PARTIALLY hydrogenated. These are trans fats, and are known to promote a number of undesirable conditions including cardiovascular disease, metabolic syndrome and weight gain. In fact, the research is so compelling around trans fats that they have been banned in many countries across Europe.

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What ¡Makes ¡Up ¡the ¡Ideal ¡Meal ¡ ¡ ¡ ¡ ¡ ¡ ¡ ¡ Top ¡Tips ¡for ¡Healthy ¡Eating ¡

¡

• 1. Wh

Wholefood Diet - Be mindful of packaged and processed foods – avoid anything with a marketing claim!

• 2. Re

Redu duce Carboh bohydr drate Con

• nsumpt

ption

• n - We need some carbs, but opt for vegetable sources

and balance with protein and fat 3.

• 3. In

Increase P Protein in – But don’t be excessive! Incorporate with each meal and snack – meat, fish, chicken, eggs, nuts, seeds, legumes 4.

• 4. Sel

Selec ect Good Fa Fats - Coconut oil, olive oil, butter, ghee, avocado, nuts and seeds 5.

• 5. Mo

Move Every Day - Even just gentle walking or stretching to promote lymphatic flow and detoxification

• 6. Hy

Hydration – Drink at least 2L of filtered water every day. Sometimes we can confuse our thirst for hunger. Adequate hydration will also support detoxification, mental clarity and energy.

• 7. Ma

Manage Stress – Stress can be very damaging to our health across the board – there is much research to suggest that having our mindset in check is just as important as the other steps we take to look after our health.

• 8. Go

Goal Setting and Accountability - Write your goals and monitor progress. Find a friend to work with, join a program with community support, or work one on one with a practitioner. Plan ahead and know where you want to end up – this way you will be more likely to succeed J ¡

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7 ¡Day ¡Meal ¡Plan ¡Guide ¡

Please keep in mind that this is a guide only – feel free to mix and match meals, insert your favourite recipes, or change it up entirely. As long as you adhere to the basic nutrition foundations we discussed, your health will benefit J

MONDAY ¡ ¡

Breakfast 1 slice gluten free toast with 2 eggs, 1/2 avocado, baby spinach, bacon or smoked salmon Lunch Organic chicken, pumpkin and quinoa salad with spinach, goat’s milk fetta, red onion & olives – dressed with olive oil and apple cider vinegar (make enough for 2 days) Dinner 150g steak with roast sweet potato and salad

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TUESDAY ¡ ¡

Breakfast Protein smoothie Lunch Left over chicken, pumpkin and quinoa salad with spinach, goat’s milk fetta, red onion & olives – dressed with olive oil and apple cider vinegar Dinner Stir fry beef with mixed vegetables, tamari, ginger and quinoa

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WEDNESDAY ¡ ¡

Breakfast 2 egg omlette with mixed vegetables Lunch Left over stir fry Dinner Steamed salmon with Asian greens, ginger, chilli and quinoa or rice

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THURSDAY ¡ ¡

Breakfast Homemade muesli with frozen berries and yoghurt Lunch Tuna salad with spinach, cucumber, avocado, tomato, chopped basil, olive

• il and lemon juice

Dinner 3 x homemade tofu or shredded chicken rice paper rolls with lettuce, cucumber, capsicum, mint, chopped nuts, and tamari dipping sauce – make enough to take for lunch on Friday – wrap in glad wrap so they don’t dry

• ut.

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FRIDAY ¡ ¡

Breakfast Protein smoothie Lunch 3 x left over rice paper rolls Dinner Healthy fish and chips

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SATURDAY ¡ ¡

Breakfast 2 eggs, 1/2 avocado, baby spinach, bacon or smoked salmon Lunch Marinated chicken with crunchy cabbage salad Dinner YOUR CHOICE – try to stick to protein and veggies, whether that is stir fry, fish and salad, steak and salad etc

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SUNDAY ¡ ¡

Breakfast Protein pancakes with berry compote, yoghurt and maple syrup Lunch Baked frittata with salad (make enough to have for breakfast next week – you can freeze individual portions) Dinner Slow cooked lamb with pumpkin and mixed greens

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SNACKS ¡-­‑ ¡Pick ¡2 ¡snacks ¡each ¡day, ¡small ¡portions ¡only ¡

Greek yoghurt with frozen berries and activated nuts Homemade trail mix – nuts, dried fruit, cacao nibs Corn thins with nut butter, avocado or hummus Chia pods (can be purchased at supermarket) or homemade chia seed pudding Vegetable sticks with hummus or guacamole Apple, sliced, with nut butter Home made protein balls or GF muesli bars Dinner left overs Protein shake (see below how to build a smoothie) Miso soup or cup of bone broth Fresh vegetable juice Herbal tea, dandelion latte, chai latte

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Homemade ¡Muesli ¡

In Ingredie ients

• 4 cups activated buckwheat (loving earth brand)
• ¼ cup sesame seeds
• ½ cup linseeds/flaxseeds
• ½ cup pepitas
• 1 cup chipped or shredded coconut
• 2 cups of your preferred mix of dried fruit/superfoods (eg goji berries, white mulberries, sultanas,

cacao nibs, macadamias, incaberries)

• 1-2 tsp ground cinnamon (optional)

Me Method

• 1. Place all ingredients in a large airtight container or glass jar and shake to combine.
• 2. Store in the cupboard for as long as it will last you J

Makes roughly 800g – serving size is ¼ - ½ cup – it is very filling so you don’t need heaps! No Notes:

• This can be served as a traditional muesli with your choice of milk and some fresh fruit (eg sliced

apple, blueberries or pear). You could also serve it on top of some natural yoghurt.

• Feel free to play around with the ingredients. If you are unable to find something, just leave it
• ut J or if you have any other exciting things to include then go for it!

The ¡Breakfast ¡Smoothie ¡

Ho How w to build the perfect smoothie…

• 1. Protein – NuZest Clean Lean Protein (2 scoops)
• 2. Fat – coconut oil, flaxseed oil, avocado, hemp oil, nut butter
• 3. Fluid of choice – coconut water, water, almond milk, coconut milk etc
• 4. Thickeners – banana, frozen berries, avocado, other fresh or frozen fruit, chilled coconut cream,

nuts or nut butter, flaxseeds, chia seeds

• 5. Added extras – NuZest Good Green Stuff, cacao powder, gelatin powder, acai powder, maca

powder, spices (cinnamon, ginger, turmeric, chai blend) etc

• 6. Therapeutic extras – slippery elm powder, probiotics, manuka honey

Fo For more e smoothi hie e rec ecipes es and nd to sup upport the he amazing ng work of Open en He Heart In Internatio ional, p l, ple lease d downlo load m my c co-au authored eBook WHOLE LEHEARTED SM SMOOTH THIES S – 27 27 Sm Smoothi hie e Rec ecipes es for Nour urishi hing ng the he Hea eart. www. www.wh wholeheartedsmoothies.org

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Banana ¡Protein ¡Pancakes ¡

In Ingredie ients

• 1 banana
• 2 eggs
• 100mL almond milk (or milk of choice)
• 2 scoops NuZest Clean Lean Protein
• Pinch of himalyan pink salt
• Yoghurt
• Nut butter
• Fresh fruit etc to top

Me Method

• 1. Add banana, eggs, protein powder and milk to your Thermomix, food processor or blender.

Blend on medium-high speed until smooth and well combined. You could also do this by hand, but would need to mash the banana and beat the eggs before mixing

• 2. Heat a frying pan over medium heat, and add 1 tbsp butter/ghee/coconut oil to the pan
• 3. Pour ¼ mixture into heated pan. When you begin to see bubbles forming in the centre, flip to

cook the other side.

• 4. Serve topped with coconut yoghurt, nut butter, fresh fruit or berry compote

Makes 4 pancakes

Baked ¡Frittata ¡

In Ingredie ients

• ¼ pumpkin, seeds removed, cut into 1cm slices
• 2 tbsp coconut oil
• 1 onion, sliced
• 2 cloves garlic, crushed
• 1-3 varieties vegetables, sliced (tomato, zucchini capscium, broccoli, carrot, spinach etc)
• 1 cup corn kernels (fresh or frozen)
• 1 bunch dill, chopped
• 8-10 eggs
• 100mL almond milk (or milk of choice)

Me Method

• 1. Heat the oven to 180C
• 2. In a medium to large casserole dish/pyrex dish, add the coconut oil, pumpkin, onion and garlic -

ensure vegetables are coated in coconut oil. Place in the pre-heated oven for 10-15 minutes until pumpkin is beginning to soften

• 3. Add remaining vegetables (mix around to ensure everything is coated in the oil, and spread

evenly through the tray) and top with beaten eggs mixed with almond milk and dill

• 4. Return to the oven and bake for 20-30 minutes until the frittata is firm but not overcooked
• 5. Remove from oven and allow to cool for 10 minutes before slicing into pieces

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Chicken, ¡Quinoa ¡and ¡Pumpkin ¡Salad ¡

In Ingredie ients

• 200g quinoa
• 2 organic chicken breasts
• 1⁄4 pumpkin, sliced into 1cm thick chunks (skin on)
• 1 bag of mixed salad greens or baby spinach
• 1 tomato or 1⁄2 punnet cherry tomatoes, chopped
• 1⁄2 cup kalamata olives, sliced
• 1⁄2 red onion, thinly sliced
• 100g sheep or goat milk feta

Me Method

• 1. Preheat oven to 200C. Line a baking tray with baking paper. Cut 3 shallow slits in each chicken

breast.

• 2. Heat 1 tbsp. coconut or olive oil in a frying pan over medium heat. Cook chicken for 2 to 3

minutes each side or until browned.

• 3. Place chicken and pumpkin on prepared tray. Season with salt and pepper. Bake for 20 minutes
• r until chicken is cooked through and pumpkin tender. Thinly slice or cube chicken.
• 4. Meanwhile, cook quinoa according to packet instructions. This can usually be done in 15mins in

a rice cooker, or on the stove top. Set aside when cooked.

• 5. Prepare remaining salad ingredients in a large bowl. Add the quinoa, chicken and pumpkin to

the salad.

• 6. Dress with olive oil and apple cider vinegar to taste.

Marinated ¡Chicken ¡with ¡Crunchy ¡Cabbage ¡Salad ¡

In Ingredie ients

• 150g chicken breast per person
• Spice mix or marinade of choice (tamari, garlic and chilli works well!)
• 1/4 red cabbage, finely sliced
• 1/4 green cabbage, finely sliced
• 1x beetroot, grated
• 1/2 cup mint roughly chopped
• 1x carrot, finely sliced or grated
• Handful pepitas or sunflower seeds
• Olive oil and apple cider vinegar to dress

Me Method

• 1. Massage spice mix or marinade into chicken, cover and set aside while you make the salad
• 2. Combine remaining salad ingredients in a large bowl
• 3. Cook chicken in a frying pan on medium heat until brown and cooked through. Slice and add to
• salad. Enjoy J

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Healthy ¡Fish ¡and ¡Chips ¡

In Ingredie ients

• 1 large sweet potato, cut into long chunks/chips
• 2 tbsp almond meal
• 1 tsp fresh or dried thyme/parsley any other herb you like
• 1 tsp grated lemon zest
• freshly ground black pepper to taste
• 1 x 180g fillet of white fish
• 1 egg, lightly beaten

Me Method

• 1. Preheat oven to 200C and lightly grease and oven tray
• 2. Place the sweet potato in a steamer basket over a saucepan of boiling water and steam for 10

minutes

• 3. Toss the steamed sweet potato in 1 tbsp of coconut oil, sprinkle with some sea or Himalayan

salt and spread on prepared tray. Bake on the top shelf for 12 minutes

• 4. Meanwhile, mix together the almond meal, herbs, lemon and some salt and pepper to taste.

Drizzle in 1 tsp olive oil and mix well.

• 5. Brush the fish with a little egg and coat with the almond mix.
• 6. Once the sweet potato has been cooking for 12 minutes, turn them over, place the fish

alongside, and bake for a further 12 minutes, or until the fish is cooked through and the fries are tender.

• 7. Serve immediately with a green salad or steamed veggies

Serves 1 No Note: If you want to serve more than one, adjust the quantities accordingly. Instead of baking the fish you could lightly fry it in some coconut oil for 2-4 minutes each side, or until the fish is cooked through.

LET’S ¡CONNECT ¡ I ¡would ¡love ¡to ¡hear ¡from ¡you ¡– ¡whether ¡it ¡is ¡about ¡your ¡progress, ¡or ¡if ¡you ¡need ¡ additional ¡support. ¡You ¡can ¡find ¡me ¡at… ¡

Email: ¡kate@korewellbeing.com.au ¡ Instagram: ¡@korewellbeing ¡ Facebook: ¡www.facebook.com/korewellbeing ¡ Website: ¡www.korewellbeing.com.au ¡

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