your life changes now. - studio pilates · headaches 6 hunger 6 5:3:1:1 rule 7 determining your...

N U T R I T I O N G U I D E

I N T R O D U C T I O N + O V E R V I E W S T U D I O P I L A T E S I N T E R N A T I O N A L N U T R I T I O N G U I D E @ S T U D I O_ P I L AT ES2

At Studio Pilates International, we care

about you and your health. This is why

the Studio Pilates International Nutrition

Guide is designed to promote healthy

body image and a healthy way of life.

The information contained in this

Nutrition Guide is designed to be a

guideline only. It is general information

and is not intended to be specifically

tailored to individual needs. Nor is this

guide intended to be a substitute for

professional medical advice, diagnosis

or treatment. It is not formulated to

suit any specific nutrient deficiencies,

allergies or any other food or health-

related problems.

If you have, or suspect that you have,

any of these issues, please seek the help

of an Accredited Practicing Dietitian

or similar health professional for a

fully tailored solution for you and your

needs.

Like any non tailored guide or program,

you should use your own judgement

and combine this with the advice from

your personal health care professional. If

anything in this guide doesn’t feel right

for you, then don’t follow it or simply discontinue using it.

Studio Pilates International Australia Pty Ltd, and all associated companies, make no warranties or representation, express or implied, as to the accuracy, completeness or usefulness of any opinions, advice, services or other information contained, or referenced to, in this document. Studio Pilates International Australia Pty Ltd does not assume any risk for your use of this information.

WELCOME TO THETHIRTY DAY CHALLENGE.YOUR LIFE CHANGES NOW.

IMPORTANT INFORMATION

I N T R O D U C T I O N + O V E R V I E W S T U D I O P I L A T E S I N T E R N A T I O N A L N U T R I T I O N G U I D E 3

CONTENTS

OVERVIEW 4

Overview & Getting Started 5

The Studio Pilates Healthy Eating Philosophy 5

How the meal plan works 5

When to eat 5

Drinks and staying hydrated 6

Alcohol 6

Headaches 6

Hunger 6

5:3:1:1 Rule 7

Determining your daily caloric needs 7

Determining your daily protein needs 7

Recipe serves 7

Success starts before you do the groceries 7

FOOD + NUTRITIONAL INFORMATION 8

Macronutrients 9

Micronutrients 11

More on fibre 11

How is the energy in food measured? 12

Sugar 12

What are processed foods? 15

Counting kilojoules/calories 15

The daily kilojoule balance 15

How to read food labels 17

Frequently asked questions 18

Lifestyle 20

Restaurants and eating out 20

How long does it take to burn off certain foods through exercise? 21

Portion control 22

Food allergies & intolerances 24

Coeliac disease and gluten intolerance 24

Lactose intolerance 26

Online Resources & References 28

RECIPES: BREAKFAST 29

RECIPES: LUNCH 53

RECIPES: DINNER 78

RECIPES: SNACKS 108

MEAL PLANNING 114

WEEKLY MEAL PLANNER 116

SHOPPING LISTS 117

SHARE YOUR PROGRESS WITH USWe love seeing your photos! Take your progress pics and any photos of your Studio Pilates meals and post them on Facebook and Instagram with the #SP30daychallenge and tag us @studio_pilates. You can also email us your progress photos to [email protected]


OVERVIEW


We believe that weight loss starts in the kitchen.

We believe that healthy eating is a lifestyle choice

rather than a diet. We believe that food should be

simple and natural. We believe that mindset is a

huge part of embracing change.

What do you believe?

OVERVIEW & GETTING STARTEDThe Studio Pilates Nutrition Guide has been developed solely with you in mind. The aim of this guide is to accelerate the results that you achieve from your Studio Pilates workouts, regardless of whether you are working out in one of our studios, or at home.

The information in this guide has been developed from the experience we have gained over time from observing what has worked for our clients since founding Studio Pilates International in 2002.

We have compiled a wide variety of information for you from our favourite places on the web, as well as a range of expert advice, studies and other sources.

We believe that achieving success and transforming your body goes beyond exercise alone and that the food you choose to nourish your body is a strong determining factor in achieving your best body.

THE STUDIO PILATES HEALTHY EATING PHILOSOPHY We believe that weight loss starts in the kitchen. Healthy eating is essential to changing your body. It is actually even more important than exercise, because there is no point busting out a tough workout if you go home and ruin the results with a whole block of chocolate.

We believe that healthy eating is a lifestyle choice rather than a diet. It is a conscious decision we make every day to start feeling better and nourish our bodies. It is a conscious choice to eat to fuel your body rather than in response to emotional needs, instant gratification, or boredom.

We believe that food should be simple and natural, not refined and overly processed. If it’s found in nature, it’s probably good for you. If the food you are eating looks nothing like its natural state, you probably shouldn’t eat it.

We believe that the fastest way to achieving your best body is by eating clean, gluten free and dairy free food.

We believe that mindset is a huge part of embracing change. You got to where you are today by doing what you are currently doing. If you want to make a change, lose weight or simply live healthier, this will involve a change of your mindset as well as your actions.

WE LOVE SEEING YOUR PROGRESS AND MEAL PHOTOSWe love seeing your photos! Take your progress pics and any photos of your Studio Pilates meals and post them on Facebook and Instagram with the #SP30daychallenge and tag us @studio_pilates. You can also email us your progress photos to [email protected]

HOW THE MEAL PLAN WORKSEach recipe in the thirty day meal plan is super simple, nutritious and simple to prepare. The meal plan is based on three meals a day, with occasional approved snacks. Each day, simply select one breakfast option, one lunch option and one dinner option. It’s your choice!

Each day, we recommend that you choose meals which add up to the appropriate number of calories to fuel your body, while also helping you to achieve your goals. If, at the end of the day, you have calories to spare, you can choose to make up some of these calories through snacks or drinks.

WHEN TO EAT It is important that you structure each day’s three meals throughout the day, rather than eating larger portions less frequently. For example, it is not a good idea to eat only two larger meals a day, as this can actually slow down your metabolism and decrease your results.

Here is a rough guideline of how to structure your meals:

• Breakfast should be eaten before 9.00 am

• Lunch should be eaten between 11.30 am and 1.00 pm – a lot of the lunch recipes can be made in bulk, frozen and reheated to save time


• Dinner should be eaten between 5.30 pm and 7.30 pm.

If at all possible, allow a minimum of twelve hours between your evening meal and breakfast the next day. For example, if you eat at 7.00pm at night, try not to eat breakfast until after 7.00am the next day. This will allow your body to fully digest the food and go through its natural detoxification process.

DRINKS AND STAYING HYDRATEDRemember that drinks are included in your daily calorie limit.

Water contains 0 calories, and should be consumed frequently throughout the day. Aim for 8-10 glasses of water a day to ensure that you stay hydrated. To keep a track of how much you’re consuming, carry a water bottle and refill it with fresh, filtered spring water.

Thirst is often misunderstood for hunger, so drink up!

ALCOHOLIt is highly recommended that you do not drink alcohol for the next thirty days. Alcohol is incredibly high in calories and has zero nutritional value. It is very easy to go over your daily calorie intake limit, simply through a few drinks. If your goal

is to lose weight or become healthier, the calories in alcohol will take you further away from your goal.

You might like to learn that 1 gram of Protein = 4 Calories, 1 gram of Carbohydrate = 4 Calories, 1 gram of Fat = 9 Calories and 1 gram of Alcohol = 7 Calories.

HEADACHESYou may experience headaches in the first week of your program. This could be due to dehydration, so ensure you are drinking plenty of water. Headaches can also be the result of your body’s detoxification from caffeine, artificial sugar and overly processed foods. If the headaches persist, consult your doctor.

HUNGERIt is normal to initially feel hungry on the program, as you may be changing your usual diet quite drastically. If you find yourself feeling incredibly hungry, there are a few things you can do such as chew gum, drink lots of water, or try one of the low - or zero - calorie snacks listed at the end of this guide. If this fails, do something to distract yourself, such as go for a walk or phone a friend.

Health is a state of complete

harmony of the body, mind

and spirit. When one is free

from physical disabilities

and mental distractions, the

gates of the soul open.

B.K.S. Iyengar


5:3:1:1 RULECombined with your healthy eating, remember it is essential do five Studio Pilates classes, three cardio sessions, one Studio Pilates DVD workout at home and have one rest day. You can always perform more workouts than this recommendation (such as seven Studio Pilates classes) if you wish to accelerate your results.

DETERMINING YOUR DAILY CALORIC NEEDSThe easiest way to determine your needs for the Studio Pilates Thirty Day Challenge is to use the Daily Calorie Calculator available through your Online dashboard.

Alternatively, there are many websites and smartphone apps that will help you to calculate your calorie needs.

DETERMINING YOUR DAILY PROTEIN NEEDSProtein is an essential macronutrient that is used by the body for tissue repair. This is also what the body uses to build lean muscle mass. Building lean muscle mass is what makes your body appear more toned.

To figure out how much protein you require for the Studio Pilates Thirty Day Challenge, use this simple formula -

1.5 - 1.7 grams of protein per kilogram of bodyweight per day.

For example, if you weigh 65 kilograms, you should aim to consume a minimum of 97.5 grams of protein per day.

RECIPE SERVESYou will notice that the recipes in this Nutrition Guide often have different serving quantities. Some recipes are just 1 serve, whilst others make 4 serves, or even more. It is important to always check the number of serves contained in the recipe and read the nutritional information which accompanies each recipe as this is based PER SERVE and NOT FOR THE ENTIRE RECIPE.

Keep in mind that you can always halve or decrease the recipe if you want to make smaller serves. For example, if a recipe makes two portions and you only want to make one portion, simply halve the ingredient quantities.

Make sure that you also keep a track of the amount of calories that you are consuming each day and listen to your body to see if you are getting this amount correct. For example, you should be maintaining weight if that is your aim, or, if your goal is to lose weight but your progress is stagnating, your portion sizes may be too large.

SUCCESS STARTS

BEFORE YOU DO THE GROCERIESSuccess starts before you make a trip to the supermarket to do the groceries. Choose the recipes that you want to make, write down the ingredients on a shopping list and stick to them. Refrain from purchasing chips, soft drinks, cakes and lollies, so that you remove the temptation by not having them in the fridge or cupboard.

Shopping when hungry can also be your worst enemy and will tempt you to buy unhealthy food, so make sure you eat first!


FOOD + NUTRITIONAL INFORMATION


In this section, we provide you with some handy information to help you learn more about your personal nutrition and the positive effects that eating a healthy and balanced diet can bring.

A better understanding of how your body is fueled by food will help you to stick to a healthy, life-long eating plan.

The Studio Pilates Thirty Day Challenge is designed to be more than just an intensive thirty day program. We hope that what you learn and experience over the next thirty days becomes the foundation for a totally new way of life.

MACRONUTRIENTSMacronutrients are nutrients which provide calories or energy. Nutrients are substances needed for growth, metabolism, and other body functions. Since “macro” literally means large, macronutrients are nutrients which should be consumed in greater quantities compared to others. There are three types of macronutrients:

• carbohydrates

• proteins

• fats

The number of calories contained within carbohydrates, proteins and fats varies.

Carbohydrates provide 4 calories per gram. Protein provides 4 calories per gram.

Fat provides 9 calories per gram.

This means that if you look at the Nutrition Facts label of a product and it said 12 grams of carbohydrates, 0 grams of fat, and 0 grams of protein per serving, you would know that this food has approximately 48 calories per serving (12 grams of carbohydrates multiplied by 4 calories for each gram of carbohydrate = 48 calories).

Besides carbohydrates, proteins, and fats, the other substance which provides calories is alcohol. Alcohol provides 7 calories per gram. However, unlike carbohydrates, proteins and fats, alcohol is not a macronutrient because we do not need it for survival. In fact, alcohol acts like a toxin in the body, forcing the liver to break it down.

Why do we need carbohydrates?

Out of all the macronutrients, we need carbohydrates in the largest quantities. According to the Dietary Reference Intakes published by the United States Department of Agriculture (USDA), 45% - 65% of daily calories should come from carbohydrates. We need this large quantity of carbohydrates because

• carbohydrates are the body’s main source of fuel.

• carbohydrates are easily used by the body for energy.

• all of the tissues and cells in our body can use glucose for energy.

• carbohydrates are needed for the central nervous system, the kidneys, the brain, and the muscles (including the heart) to function properly.

• carbohydrates can be stored in the muscles and liver and used later for energy.

• carbohydrates are important in intestinal health and waste elimination.

• carbohydrates are mainly found in starchy foods (such as grains and potatoes), fruit, milk, and yoghurt. Other foods, such as vegetables, beans, nuts, seeds and cottage cheese, contain carbohydrates, but in lesser amounts

For more information, visit http://www.fns.

usda.gov/sites/default/files/Chapter2.pdf

Why do we need fibre?

Fibre refers to parts or components of plants, fruits and vegetables which are unable to be digested by the body. Unlike carbohydrates, proteins and fats, fibre is indigestible and acts like roughage to help to remove waste from the body. Diets that are low in fibre have been shown to cause problems such as constipation and hemorrhoids, and to increase the risk for certain types of cancers such as colon cancer. Diets high in fibre have been shown to decrease risks for heart disease and obesity, and help lower cholesterol. Foods high in fibre include fruits, vegetables, and whole grain products.

For more information, visit http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Fibre_in_food?open

Reach high, for stars lie hidden in you.

Dream deep, for every dream precedes the goal.

Rabindranath Tagore

I N T R O D U C T I O N + O V E R V I E W S T U D I O P I L A T E S I N T E R N A T I O N A L N U T R I T I O N G U I D E @ S T U D I O_ P I L AT ES1 0

Why do we need protein?

According to the Dietary Reference Intakes published by the USDA, 10% - 35% of an adult’s calories should come from protein. We need protein for:

• growth (especially important for children, teens, and pregnant women)

• tissue repair

• immune function

• making essential hormones and enzymes

• energy, when carbohydrates are not available

• preserving lean muscle mass.

Protein is found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, and in smaller quantities in starchy foods and vegetables.

When we eat these protein rich foods, our body breaks down the protein that they contain into amino acids (the building blocks of proteins). Amino acids can be characterised as either essential or nonessential.

• Essential amino acids are unable to be produced in the body and as such, we need to consume essential amino acids as a part of our diet.

• Nonessential amino acids are able to produced in the body.

A source of protein is labelled a “complete protein” when it contains all nine of the essential amino acids. Protein that comes from animal sources (meat, poultry, fish

etc.) contains all of the essential amino acids that we need, and are therefore considered “complete proteins”. While many plant based sources do contain protein, they offer less protein compared to animal sources. It is also important to note that most plant based protein sources, with the exception of quinoa, are not “complete proteins.”

Why do we need fat?

Although fats have received a bad reputation for causing weight gain, some fat is essential for survival. According to the Dietary Reference Intakes published by the USDA, 20% - 35% of calories should come from fat. We need this amount of fat for

• normal growth and development

• energy (fat is the most concentrated source of energy)

• absorbing certain vitamins ( eg vitamins A, D, E, K, and carotenoids)

• providing cushioning for the organs

• maintaining cell membranes

• providing taste, consistency, and stability to foods.

Fat is found in meat, poultry, nuts, milk products, butters and margarines, oils, fish, grain products. There are three main types of fat: saturated fat, unsaturated fat, and trans fat. Saturated fat (found in foods such as meat, butter, lard, and cream) and trans fat (found in baked goods, snack foods, fried foods, and margarines) have been shown to increase your risk of heart disease.

Despite its saturated fat

content, coconut oil is widely

considered a healthy fat

that can enhance heart

health and weight-loss. It’s

comprised roughly of 50%

MCFAs (medium-chain fatty

acids) in the form of lauric

acid, which boosts immunity,

sparks metabolism and is

more easily burned off in

the body.

Source: APCCSEC, NutritionData,

Huffington Post

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Replacing saturated and trans fat in your diet with unsaturated fat ( “good” fats) has been shown to decrease the risk of developing heart disease.

Sources of “good” fats include:

• fish

• avocados

• olive oil

• raw Nuts

• flaxseeds

• LSA

For more information, visit http://www.fns.usda.gov/sites/default/files/Chapter2.pdf

Water

Don’t forget the water! Water is essential not only for hydrating the body, but also in flushing toxins out of the body, helping you to fight off illness and digest food. Make sure you are drinking 6-8 glasses a day, or more if you are active.

MICRONUTRIENTSMicronutrients are incredibly important in a functioning body, however we need them in much smaller quantities compared to macronutrients. Although we only need small amounts of micronutrients, they are extremely important for the body’s growth and development.

Whereas macronutrients include proteins, carbohydrates and fats, micronutrients

include vitamins, minerals and trace elements.

Micronutrients include:

Water soluble vitamins

• Vitamin B6

• Vitamin B2 - Riboflavin

• Vitamin B1 - Thiamin

• Vitamin B12 - Niacin

• Vitamin C

• Pantothenic Acid

• Biotin

• Folic Acid

Fat soluble vitamins

• Vitamin A

• Vitamin D

• Vitamin K

• Vitamin E

Essential minerals

• Calcium

• Sulphur

• Iron

• Potassium

• Phosphorus

• Sodium

• Magnesium

Trace elements

• Chromium

• Cobalt

• Zinc

• Selenium

• Iodine

• Fluoride

• Manganese

• Silicon

• Boron

• Copper

Source: http://www.unicef.org/nutrition/

training/2.1/8.html

MORE ON FIBREThe Australian Dietary Guidelines encourage us to eat more foods high in dietary fibre, including vegetables, legumes, fruit and wholegrain foods.

Fibre is only found in foods from plants. Most of our food is digested in the small intestine, however fibre continues into the large intestine, providing a range of of health benefits, including the prevention of many chronic diseases, and weight control.

Most of us don’t eat enough fibre. Part of the reason is that we eat too many discretionary foods, such as biscuits, pastries, ice cream, and soft drinks, that tend to be low in fibre and they take the place of some of the serves from the high fibre food groups. By swapping discretionary foods for high fibre foods, making sure we eat vegetables or salad with two meals a day, using fruit for snacks and desserts, and adding legumes to our recipes, we can make a real difference to our fibre intake.

There are three main types of fibre that help us stay healthy in different ways and avoid problems, and we need plenty of all three.


Insoluble fibre

Insoluble fibre is particularly good for our digestive systems. It is bulky and absorbs water, so it fills us up (using few kilojoules), keeps stools soft and bulky and our bowels regular. It also helps prevent problems with our bowel, such as diverticular disease, haemorrhoids, constipation and bowel cancer.

Foods high in insoluble fibre are wholegrain breads and cereals, fruit and vegetables (especially the skins), and nuts and seeds. However, while vegetables and fruits are lower in kilojoules than many other foods, nuts and seeds are high in kilojoules, and people aiming to lose weight still need to keep serve sizes small.

Soluble fibre

Soluble fibre works differently. It still makes us feel fuller, but also helps people manage their blood cholesterol and blood glucose. High soluble fibre foods include fruits, vegetables, legumes, barley and oats.

Resistant starch

When resistant starch travels undigested to the large intestine it is processed by ‘good’ bacteria and their byproducts to help keep the bowel lining healthy. Foods rich in resistant starch include under-ripe bananas, cooked potato that has been cooled, and firm cooked pasta.

Source: https://www.eatforhealth.gov.au/food-

essentials/frequently-asked-questions

HOW IS THE ENERGY IN FOOD MEASURED? We can measure or estimate the amount of energy (or fuel) our bodies use and how much energy is in food and drink.

Energy is calculated by different measurements depending on the country of origin. In places using Imperial measurement, such as America, calories are used. In Australia, where we use the metric system of measurement, kilojoules are used.

One calorie is equal to 4.2 kilojoules.

If we eat and drink fewer kilojoules than our body burns, we will lose weight. Simple.

For example, to lose half a kilogram of fat, or ‘weight’, we need to consume about 2,000 kJ a day less than we use. If we consume more kilojoules than we use, we will store the extra energy as fat and gain fat or ‘weight’. If these values match, we will maintain our weight. It’s all about the balance between energy (or kilojoules) in and energy (or kilojoules) out.



SUGAR Many of us are addicted to sugar and we find this the biggest obstacle or challenge to weight loss and attaining our desired body. It is worth asking the question, “why is it so hard to cut sugar out of our lives?” Biology can help explain.

Our Biology

In a 2007 study, researchers conducted an experiment in which participants were given a choice between cocaine and sugar-water. The study revealed that these participants - rats - chose the sugar-water over the cocaine every time. It did not matter whether the sugar-water was natural or artificial, the rats were consistent in their choice. Surprisingly, when the amount of cocaine was dramatically increased, the rats still chose the sugar-water.

The conclusion that John Rosania, an urban Wellness Coach, draws from this experiment is that humans are hypersensitive to sugar and sugary products. If we consume sugar-rich products, the sweet receptors in our brain become over-stimulated and our ability to exercise self-control is revoked. Have a think about this. Have you ever told yourself that you will just have one tiny bite of ice-cream, chocolate or cake and after that one bite you forget all about your promise to yourself and consume much more than you initially planned? This is because your brain is actually telling you to eat more. We are powerless to sugar.


REMEMBER THAT STRIVING AND STRUGGLE PRECEDE SUCCESS,

EVEN IN THE DICTIONARY.SARAH BAN BREATHNACH


Five Simple Ways to Break the Sugar Habit

If it is this easy for sugar to negate our self-control, we need to take action! How can we reduce our body’s natural craving for sugar? We discuss five simple ways to break your sugar addiction for good below.

1. Eat frequent low-sugar, whole foods every day.

When we don’t eat enough of this type of food during the day, our body craves calories by the afternoon or night. How many times have you felt a powerful craving for chocolate or lollies in the early afternoon or evening? Our bodies are very smart and know that sweet, sugary foods are filled with calories. How often have you binged on sugary foods when arriving home from work? For the majority of us, the answer is more than once.

The fastest and easiest way to reduce sugar cravings is to eat ample amounts of low-sugar, whole foods throughout your day. If you find yourself craving sugar, ask yourself why. Have you skipped any meals today? Did you eat enough breakfast and/or lunch? Try taking vegetables, greens, grass-fed meats, fish, gluten-free grains such as quinoa and millet, and good fats such as avocados and coconut to work with you everyday. This will reduce your chance of running down to the vending machine for an afternoon ‘pick-me-up’ treat. Incorporating some, or all, of these whole foods into your daily diet will greatly reduce your sugar cravings.

A little tip: Have afternoon tea,

such as steamed veggies or a green

smoothie, waiting for you when you

get home from work.

2. Stay Hydrated.

Cravings for sugary foods frequently come about due to dehydration. When you feel a desire for sugar, drink two glasses of water. A healthy habit to incorporate into your daily routine is to start your day by drinking at least one glass of water and a healthy smoothie or juice for breakfast. These liquids will hydrate your body and brain and provide your body with easily digestible nutrients. Try to drink a minimum of two litres of water a day.

Handy tip: Carry a water bottle with

you wherever you go.

3. Eat fruit and use stevia.

When you crave something sweet, substitute junk food for fruit or stevia. Stevia is a plant containing sweet leaves that is used as a low-carbohydrate, low glycemic sugar. An interesting fact about stevia is that it does not cause cravings. Stevia can be added to teas, smoothies and desserts, such as natural yoghurt or fruit. Challenge yourself to only eat fruit or stevia instead of artificial sugar for two weeks. Stevia can be purchased at any good health food store.

Natural sugar drink recipe: add a

sprinkle of stevia and apple cider

vinegar to water.

4. Eat sour and fermented foods.

Try this trick next time you are craving something sweet: indulge in the opposite taste sensation, such as sour and fermented food like kimchi, pickles and sauerkraut. These foods contain probiotics and several nutrients as well as reducing sugar cravings. Look for unpasteurized krauts at your health food store and kimchi at Asian grocery specialty stores.

5. Take a daily probiotic.

When our digestive system is out of balance, we crave sugar. Probiotics assist in replenishing the good bacteria, removing the bad bacteria and strengthening the balance of our gut. Just one teaspoon of a probiotic mixed with water is all you need to take once a day. Probiotics are available at all good health stores.

Interesting fact: most probiotics

have no flavour and do not taste like

anything.

Lastly, take away from this that your body is designed to be naturally hypersensitive to sugar. It is not your decision to crave sugar so much and so often. But win it over by giving incorporating these five simple strategies into your daily regime. You can say no to sugar!


WHAT ARE PROCESSED FOODS?When people talk about processed foods they are often thinking of ‘discretionary’ food, such as sweets or junk food.

The higher saturated fat, sugar and salt content and lower fibre of discretionary food is linked with excess weight and some chronic diseases. This means discretionary foods should be chosen with care, and limited to occasional and small amounts, particularly if you are aiming to lose weight.

However, strictly speaking, ‘processed’ foods are any foods that have undergone a process, even cooking. Often foods need some sort of processing to be edible or palatable. For example, grains need to be ground, cooked or rolled to make bread and pasta.

Ideally, you should aim for the vast majority of your foods to be in their natural state when you buy them, but this will not always be the case. Some types of processing means we can have a greater variety of nutritious foods in our meals and snacks. For example, vegetables canned without salt, or frozen, can give us long shelf life options for quick and easy healthy meals.

We don’t need to avoid all processed foods, but rather to focus on those that still contain all the fibre - such as whole grains, whole fruits and vegetables - and avoid those where the fibre has been removed, such as white bread, and fruit and vegetable juices. We also need to be aware of processed foods where saturated fat, sugars,

preservatives and/or salt have been added. This is where your food label reading skills can help you make better choices.



COUNTING KILOJOULES/CALORIES Health and fitness advocates have different philosophies on counting kilojoules, and this topic can sometimes be somewhat controversial. We believe that counting kilojoules (or calories) for a short period of time (such as 30 days) is a scientific approach to weight loss and can help provide an education on the energy content of food. This therefore empowers us to make intelligent decisions about what we put into our bodies as fuel.

Knowing the nutritional and energy content of food is simply intelligent eating, but is not something that should become an obsessive focus. Once you get used to calculating your energy requirements over this short period to achieve the weight loss you require, you will have developed habits that should hold you in good stead for the long term.

If your activity level is high, and you’re doing a very high level of cardio and strength training daily, and you’re eating a healthy diet with sensible portions, you will generally lose weight regardless of any need for calculations.

THE DAILY KILOJOULE BALANCEOur bodies burn kilojoules when we exercise as well as on normal everyday activity.

To lose weight, we can either use more kilojoules, or eat fewer kilojoules. The way to use more kilojoules is to be more physically active. To lose weight successfully, most people find that they need 60-90 minutes of moderate intensity activity on most days.

However, increasing everyday activity such as taking the stairs instead of the lift, parking further away, or trying to sit for less time is very helpful too. This is called incidental exercise, and can form part of your everyday energy expenditure strategy to compliment your Studio Pilates classes and your cardio.

In order to lose weight, less energy needs to be eaten during the day than is burnt through physical activity. This creates an energy deficit. Fat stores in the body are then called upon to fill this energy deficit that has been created.

If we consume more energy, through food and drink, than we burn off in a day, we store this as fat.

The New South Wales Food Authority has some useful information about kilojoules, including a great smartphone app http://www.8700.com.au

Obesity and diabetes are the obvious candidates caused by over-consumption

of (sugar). However, there are a cornucopia of other illnesses and conditions that

have lesser-known connections to sugar...high blood pressure, hypoglycemia,

depression, acne, headaches, hardening of the arteries, fatigue, violent

behavior, hyperactivity, aching extremities, and of course, tooth decay.

Source Alternet


WHAT YOU GET BY ACHIEVING

YOUR GOALS IS NOT AS IMPORTANT AS

WHAT YOU BECOME.HENRY DAVID THOREAU


HOW TO READ FOOD LABELS If you’re unfamiliar with reading food labels, then these can be tricky to understand. Taking the time to learn how to use them will empower you to make the right choices when choosing a packaged food.

Ideally, you should aim to eat food in its natural, unprocessed state. However there are times when this is just not possible and so packaged foods will be a part of life.

We’ve compiled a few quick tips that can make shopping for healthy food a whole lot easier and quicker and can help you lose weight. Knowing what nutrition information to look for can help you make the best choice for your health and avoid unnecessary saturated fat, added salt, added sugars and kilojoules.

There is a lot of nutritional information available on food labels to assist you in making informed decisions on what to eat. All the information is very useful, but there are a few things to focus on in particular.

How much energy it contains per 100g

This is all-important. Generally speaking, if you eat more energy than you burn, you’ll gain weight, so take notice of this and balance your daily kilojoule/calorie expenditure and intake according to your goal.

If comparing nutrients in similar food products, use the per 100g column. If calculating how much of a nutrient, or how many kilojoules you will actually eat, use the per serve column. But check whether your portion size is the same as the serve size.

This can often be a trick that some food companies use to make it look like the food isn’t all that bad for you, when it actually might be.

How many serves are in a pack

It can sometimes be quite surprising how many serves there are in a package of food. A package might be able to be easily eaten in one meal, but it may specify that there are 4, 5 or even 10 serves in the pack! Be conscious of this little trick when reading the food label and consider two things:

• will I be able to exercise enough willpower to space this food over the recommended serving sizes?

• will that serving size satisfy me and make me feel full?

How much fat it contains

Fat should be less that 10g per 100g. This excludes chosen fat sources that you are incorporating into your diet, such as avocado and nuts for example, which are generally considered to be good fats. Trans fats should be nil and and saturated fats to be as low as possible and at least one third or less of the total fat content.

How much protein it contains per 100g

Healthy eating should be a balanced approach and, as a general rule of thumb, a higher protein food will keep you fuller for longer. There are optimal recommended levels of protein (refer page 7) , and often times, we don’t get enough protein in our diet. Protein assists with muscle repair and rejuvenation and therefore helps us to tone up and shape our body.

Sugars

Avoiding sugar completely is not 100% necessary, but try to avoid larger amounts of added refined sugars and know what it does to the energy density of the food.

If sugar content per 100g is more than 15g, check that sugar (or alternative names for added sugar*) is not on the ingredient list, or at least at the end of the list of ingredients.

*Other names for added sugar include: dextrose, fructose, glucose, golden syrup, honey, maple syrup, sucrose, malt, maltose, lactose, brown sugar, caster sugar, raw sugar, sucrose.

Look at the ingredients list

The ingredients list on a food label is written in a way that places the amount of included ingredients in descending order, with the largest quantity ingredient first and the smallest last. Take this into consideration when assessing the food


item, and avoid foods with sugar and salt (sodium) and lots of numbers/codes that are high up on the list.

A high sodium (or salt content) registers at more than 400mg of sodium per 100g, a moderate salt food has between 120-400mg per 100g and a low salt food has less than 120mg per 100g.

Source: For more handy information on

what a food label looks like and how to read

food labels, visit this website: https://www.

eatforhealth.gov.au/sites/default/files/files/

eatingwell/efh_food_label_example_130621.pdf

FREQUENTLY ASKED QUESTIONS

What do I do if I’m not on track to reaching my goal weight for the thirty days?

First of all, it’s important to be patient. You may only be a few days or weeks into your Studio Pilates program and so you may not see much movement on the scales initially. It may be possible that you’re increasing muscle mass at the same time as burning fat.

If you’re doing all of the recommended exercise, and regularly increasing your resistance and training intensity levels, then you may need to reduce the amount of calories that you’re consuming. Alternatively, you can increase the amount of cardio activity you’re doing, or combine these two strategies for enhanced results.

Generally speaking, some people will only start to gain momentum after persevering for a while as the changes may be too small to notice on a daily or even weekly basis. This is why progress photos help, as they provide a visual point of comparison.

For specific help on getting your energy balance correct for your goals, we recommend that you see an Accredited Practicing Dietitian.

What do I do if I don’t achieve my goal?

The Studio Pilates International Thirty Day Challenge program is designed to

be a kickstarter to a new way of life. That means, even if you DID achieve your goal, it doesn’t stop at the end of the thirty days. Stay focused and continue with the healthy eating and exercise, and maybe consider doing another Thirty Day Challenge.

We recommend doing three Thirty Day Challenge cycles back-to-back for a total of ninety days straight to get the full effect. This is when you’ll see massive transformation take place and you can work on getting better and more focused with each cycle.

Some program participants see such incredible results that they do it for three, six, nine or even twelve months.

What do I do when I achieve my goal?

Celebrate and congratulate yourself first of all! This is an amazing achievement and you should be very proud of what you’ve accomplished.

If you’re doing a Thirty Day Challenge at home or at a Studio Pilates International studio, you will have been doing Pilates five or even seven times a week. You can choose to keep up with this level of activity, or you can drop it back by a session or two per week to maintain your goal and keep it as part of your new, healthier lifestyle.

At this time, set yourself a new goal and spend the next thirty day cycle working towards achieving this. Remember that the more thirty day cycles that you do


back to back, the more dramatic your results will be.

Pilates is something that you can do on daily basis long term if you wish. We believe that its considerable range of benefits makes it the perfect workout for everyone’s way of life.

Should I eat immediately before or after a workout?

Everyone prefers different things when it comes to training on a full stomach.

There is no training advantage to eating just before a workout, as the food has not had time to digest and be stored in the muscles as glycogen, which is the main fuel source that muscles use to move.

Eating immediately (within 20 minutes) after a workout is not necessary either. If you are hungry and you want to eat, eat. There is no golden rule.

Think of your energy and protein requirements on a wake to sleep cycle instead of taking a minute by minute approach.

What if I don’t like one or more of the foods/meals in the plan?

Simply swap them out for others in the guide, or choose something else from another source.

However, when it comes to altering any meal plan or recipes, it is important to substitute meals that give a holistic and

balanced plan, and that contain all the macronutrients you need.

Be aware of the kilojoule/calorie content of each ingredient or meal that you substitute to ensure you stay within your your energy intake target.

What happens if I slip up and eat something that’s unhealthy?

The important thing is not to beat up on yourself. Instead, get straight back to it again by choosing healthy, nutritious options at the next meal. The worst thing that you can do is say negative things to yourself and erode your confidence and self esteem.

Instead, refocus on your goal, and where you want to get to, and remind yourself just how far you’ve come already. This will help to bring back feelings of pride, accomplishment and confidence and help you stay on track in the future.

If you have built castles in

the air, your work need not

be lost; that is where they

should be. Now put the

foundations under them.

Henry David Thoreau, Walden


LIFESTYLE

What happens if I’m out and I can’t get a healthy meal option?

When you’re unsure of the access that you’ll have to healthy meal options, the best thing to do is to take a prepared meal with you. This may sound a bit extreme to some, but it’s simply good planning.

You might choose to take along leftovers from last night’s dinner, yesterday’s lunch or a specially prepared meal. Either way, failing to prepare is preparing to fail, so take the time to think and plan ahead.

If you’re unsure, call ahead to see what’s available - it’s far better to request special meals well ahead of time, as this shows courtesy to your host.

If your only option is something that is generally unhealthy, then factor this into your day’s energy intake and simply decrease your calorie intake or increase your energy expenditure the next day to compensate for the calorie surplus that you now have.

Many fast food companies have healthier options on their menu, so search for these. Try a burger without the bun for example, and leave off the mayonnaise. Always consume smaller portions of calorific foods so as not to create too much of an energy surplus that may get stored on the body as fat - and work to burn these calories off the next day.

RESTAURANTS AND EATING OUT While cooking your own meals is the easiest and most effective way to stay on track with your health and fitness goals, there will undoubtedly be times when you need to eat out. The good news is that it is relatively easy to avoid blow outs if you keep in mind a few simple guidelines.

Look for meals which contain protein and vegetables

• For example, steak and vegetables, or chicken with a side of salad.

Swap side dishes for healthier options

• Swap the side of chips for a salad or a baked potato.

Watch out for creamy dressings and sauces

• These dressings often contain a large amount of cream, milk or butter and tend to be extremely high in calories.

• Go for vinegar based dressings instead such as balsamic vinegar or red wine vinegar.

When in doubt, choose a salad

• Salads are a great way of ensuring that you get your daily dose of vegetables.

• Great salad options include Greek Salads, most Asian style salads and garden salads (anything that contains a lot of vegetables).

• Stay away from high calorie salads, such as Caesar Salad, Pasta Salad, and Creamy Potato Salad.

Eating out by restaurant type

Asian Cuisine

What to Look For

• Items with large amounts of vegetables and a protein (chicken, beef, pork, fish or tofu).

• Stir fries will generally contain less calories than curries.

• Soups such as Wonton Soup, Vietnamese Pho, bone broth soups or stock based soups are a great option.

• Look for coconut based curries as opposed to cream based.

• Sashimi (raw fish).

• Look for dishes which are flavoured with fresh herbs and spices as opposed to highly processed, sugary sauces such as oyster sauce and teriyaki sauce.

What to Avoid or Limit

• Avoid anything deep fried.

• Limit white rice intake.

• Avoid creamy soups.

Italian Cuisine

• Salad and vegetable options (sautéed vegetables etc).

• “Carne” options such as slow cooked meats, steak, chicken etc.


• Pasta and pizza (if your goal is weight loss).

• Creamy sauces and dressings.


Indian Cuisine

What to Look For

• Items with large amounts of vegetables and a protein (chicken, beef, pork). A good option is a Saag Gosht which usually is lamb with spinach sauce.

• If you are craving some type of bread, go for a papadum instead of naan.

• Choose curries on coconut milk as opposed to dairy milk or cream.


• Deep fried food or appetisers.

• Limit your rice intake.

Mexican Cuisine

What to Look For

• Naked burritos or burrito bowls.

• Brown rice options instead of white rice.


• Avoid adding cheese or sour cream to your meal.

• Choose sparkling water with lime over a margarita (which has more calories than a Coke).

• Try not to snack on corn chips while waiting for your meal.

Don’t be afraid to ask the waiter/waitress how the food is prepared and how much oil or butter for example is used in the cooking process. It’s your health and your progress after all, so take control and explain that you’re trying to lose weight or look after your health and see if the chef can make the meal the healthiest way he can. You’ll fi nd that the chef is generally happy to oblige.

HOW LONG DOES IT TAKE TO BURN OFF CERTAIN FOODS THROUGH EXERCISE? Below is a fun table showing how many minutes of activity that a person weighing 50 kilograms would need to do to burn off the calories consumed. Note that when it says a chocolate biscuit, it refers to one, but who usually stops at just one?

Food Activity

Walk@5kph Jog@10kph Cycle@20kph Swim Mod-Hard

Ice Cream – 2 scoops 1hr 21min 24min 22min

Meat Pie 175g 2hr 42min 56min 1h 5min 57min

Chocolate Biscuit (1) 34min 12min 14min 12min

Cream Biscuit (1) 34min 12min 14min 12min

Donut Plain 70g 1hr 25min 30min 34min 30min

Lamington 50g 58min 20min 23min 21min

Cheesecake 60g 1hr 8min 24min 27min 24min

Chocolate Cake 60g 1hr 17min 27min 31min 27min

Mud Cake 100g 2hrs 41min 48min 42min

Muffi n 60g 58min 20min 23min 21min

Chocolate 30g 55min 19min 22min 19min

Chocolate Bar 60g 90min 31min 36min 32min

Corn Chips 100g 2hrs 47min 58min 1hr 7min 59min

Potato Crisps 50g 1hr 25min 30min 34min 30min

Hot Chips 150g 1hr 42min 36min 41min 36min

French Fries (med) 1hr 53min 39min 45min 40min

Hamburger Plain 2hs 16min 47min 54min 48min

Hot Dog 1hr 35min 33min 38min 34min

Pizza – 2 Slices 3hrs 55 1hr 22min 1hr 34min 1hr 23min

Cola – 1 Can 53min 18min 21min 19min

Source: http://www.weightloss.com.au/diet/diet-articles/food-treats-are-they-worth-it.html


PORTION CONTROL Controlling the portion size of your meals is an important element to focus on when aiming for weight loss or weight maintenance. Here are some useful ways to curb overeating by making a few simple adjustments to your dining table.

Since we were old enough to sit at the dinner table, we were sternly told by our parents to clean our plates until they were spotless. It is therefore no wonder that, as adults, we feel obliged to finish every last morsel in front of us, no matter how large the meal. Breaking this habit is not easy, but it can be done. Switching up your cutlery, plates and centrepieces can help you to master portion control (and yes, we are serious!).

Don’t cook too much. If you’re planning to consume what you’re cooking in one meal, simply cook this amount and no more. If you plan to cook enough for two meals, then make sure you split it in half before you sit down to eat, so the meal for the next sitting doesn’t become your second helping.

Cooking too much food will generally result in eating it all, so that it doesn’t ‘go to waste’ - so exercise control before cooking to avoid it ‘going to waist’.

Plates. Try experimenting with plates that are no bigger than 15cm in diameter (or saucer-sized). A study at Cornell University in the US revealed that the participants who ate burgers off saucers thought that they were eating 18% more calories than they actually were. Participants who ate off 30cm plates did not have this delusion. While it may take a little adjusting to, it will soon pay off when that waistband on your jeans is less tight!

Bowls. It’s very simple: the bigger the bowl, the more food you will place in it and the more food you will consume. Try serving up your food in a small bowl, or use a teacup or a mug for food that you tend to overindulge in, such as ice-cream or yoghurt. Dish up low calorie salads and healthy soups in giant bowls, as these are the foods you should be filling up on.

Spoons. Use teaspoons, instead of tablespoons, even when serving your food. Cornell University conducted a study which revealed that people who used 85g serving spoons consumed a whooping 15% more food than those who served up their food with smaller, 56g spoons.

Serving Dishes. Always choose a ceramic dish over a glass dish. The reason? A study in the International Journal of Obesity showed that women ate 71% more food

out of transparent dishes and containers than they did out of dishes that they could not see through. Decrease the size of your serving dishes as well. A study from the The Journal of the American Medical Association published that people eat as much as 56% more food when they served themselves from a 4 litre bowl than from a 2 litre bowl.


WITH PORTION CONTROL, LESS IS MORE. SMALL CHANGES

CAN MEAN BIG RESULTS.


FOOD ALLERGIES & INTOLERANCES

What is gluten and why go gluten free?

It’s important to start out with the fact that you don’t have to eliminate an entire food group in order to go “gluten free.” All of the recipes in this guide are gluten free or can easily be made gluten free, and they still remain highly nutrient dense.

Many people are gluten intolerant and they don’t realise it until they have gone “gluten free” for a while and experienced the positive changes which affect everything from energy to moods to abdominal discomfort.

Gluten can be a very destructive element in our diet if you are intolerant to it and some studies show that a significant proportion of the general population are actually intolerant to gluten. Symptoms include bloating, acid reflux, headaches, joint pain, asthma, sinus congestion and emotional reactions such as anxiety, anger and depression. Could this be you?

Modern wheat contains a number of other components besides gluten which can also wreak havoc on the body. It contains wheat germ agglutinin, which can raise blood sugar levels; allergens such as alpha amylase inhibitors, which generate asthma and rashes; and gliadin, which leads to appetite stimulation and addictive consumption of wheat products. And NONE of this requires a sensitivity or intolerance to gluten, nor does it need a diagnosis of coeliac disease.

Because wheat is not just gluten, eliminating it from our diet leads to reduction in appetite, weight loss (typically 4-8 kg in the first month even without counting calories), relief from joint pain, acid reflux, reversal of rashes, improved mood, increased energy, deeper sleep and lower blood sugar and blood pressure.

Wheat flour is used in so many of our processed foods these days. Gluten is often used in many foods that you wouldn’t expect. Gluten is often used as a thickener to bulk up food to make it go further.

The knock-on effect is that when so many of our foods contain quantities of gluten, whether trace or large , we receive an overload of it in our diet because we are eating it for breakfast, lunch, and dinner. Over many years of being exposed to it for every meal, the body finally has enough and people who were not intolerant to gluten before have now become intolerant.

When going gluten-free, there is no such thing as doing it “most of the time” or “almost gluten free.” You need to do it 100% for an extended period of time - at least four weeks (perfect for a Thirty Day Challenge) to allow the gut to recover and to give the body a chance to benefit from being gluten free.

It’s only thirty days after all: take up the challenge and see how you feel eliminating gluten from your diet for this period and then assess how you feel to see if you want to continue this way or introduce it back into your diet.

COELIAC DISEASE AND GLUTEN INTOLERANCECoeliac Disease is a life-long inflammatory condition that affects the small intestine. It occurs when a person’s immune system reacts to a protein called gluten. Gluten is found in cereals such as wheat, rye, barley, spelt and triticale. The treatment for Coeliac Disease is a strict gluten-free diet.

Gluten intolerance is not as severe as Coeliac Disease, but is much more common. A person with gluten intolerance will not usually end up as diabolically ill from eating gluten as an actual Coeliac patient will, but are still definitely better off without it. They may be able to eat small amounts of gluten, but end up with a stomach ache, or bloating and sluggishness or tiredness, and just generally feel much better without eating gluten when possible.

Symptoms

When a person with Coeliac Disease eats a food that contains gluten, the gluten damages the lining in the small intestine, reducing its ability to absorb nutrients. Common symptoms of Coeliac Disease include chronic constipation, diarrhoea, anaemia, weight loss in older children or adults, and poor weight gain in young children. However symptoms may be less obvious, and some people can have Coeliac Disease without being aware of it.


Sources of gluten

Obvious sources of gluten in the diet are those foods containing wheat, oats, rye, barley, spelt or triticale. For example, most breads, breakfast cereals, crispbreads, porridge, rye bread and soups with barley will contain gluten. Wheat flour is a very common ingredient in food, and care must be taken to avoid pastas, biscuits, cakes, pastries, puddings and pies that contain wheat flour.

Cooking tips

It is possible to make your recipes gluten-free by changing the flours. Follow the tips below to assist you in choosing which gluten-free flour to use for different recipes, and how much to use.

• Soya flour can be used in most baked products.

• Cornflour (from maize) and potato starch work well in biscuits and sponge cakes. Cornflour is best used in recipes where a small amount is required. When larger amounts of cornflour are used, as in scones, the end product is crunchy and granular.

• Substituting rice flour or any other gluten-free flour for part of the cornflour in a recipe will improve the texture of the baked product.

• Rice flour can be used along with corn flour in baked products. It may need more liquid than the usual recipe suggests.

• Potato starch can be used as a thickener.

Eat a wide variety of nutritious foods

The diets of people with Coeliac Disease can sometimes be low in certain nutrients such as fibre, iron, calcium, and the vitamins folate, B1 (thiamin) and B12. This is due to either malabsorption prior to diagnosis and/or the nature of the foods selected when following a gluten-free diet.

To boost your daily fibre intake, incorporate the following tips:

• use buckwheat in pancakes, as a stuffing in vegetables and when making meatballs.

• make your own muesli with rice flakes, buckwheat, soya bran, sunflower seeds, nuts and fruit.

• sprinkle rice bran and soya bran onto gluten-free cereals and use in cooking.

• use brown rice instead of white rice.

• eat legumes. These include kidney beans, haricot beans, soya beans, chickpeas, 3 bean mix, borlotti beans and butter beans. Try them in soups, casseroles, salads and patties.

• eat plenty of fruits and vegetables (retain skin where possible e.g. potatoes, fruits).

Iron is best obtained from animal sources such as lean red meats, offal, pork chicken, fish, seafood. Other foods that contain iron include eggs, legumes, tofu, dried fruit, nuts and vegetables (particularly green leafy varieties such as spinach, broccoli, cauliflower and cabbage, beans and peas).

A source of vitamin C should also be consumed at the same meal as vegetable sources of iron to maximise absorption. Good sources of vitamin C include capsicum, broccoli, cabbage, cauliflower, tomatoes, potatoes, strawberries, citrus fruits, kiwi fruits, rockmelon and fruit juices. Folate can be obtained from lean meats, chicken, orange juice, leafy green vegetables, legumes, peas, eggs, fresh fruits.

Good sources of thiamine are lean meats, chicken, orange juice, leafy green vegetables, legumes, peas, eggs, fresh fruits.

Good sources of vitamin B12 are lean meats, chicken, fish, eggs and milk.


LACTOSE INTOLERANCELactose intolerance is a general description used to refer to people who have varying degrees of diffi culty digesting lactose. Lactose is a sugar that is found in different types of milks in varying amounts.

Once consumed, lactose is broken down by an enzyme called lactase into two simpler forms of sugar called glucose and galactose. These are then absorbed into the bloodstream and used by the body for energy. People who have lactose intolerance have a reduction in the amount of lactase enzyme they produce (although not necessarily a complete absence).

This in turn contributes to the symptoms of lactose intolerance, which affects many people. It can be a permanent condition, or it can be temporary - for example, occurring after an infection in the gut.

Lactose intolerance must not be confused with a cow’s milk allergy. Milk allergy is a reaction by the body’s immune system to one or more milk proteins and can be life threatening when just a small amount of milk or milk product is consumed. Milk allergy most commonly appears in the fi rst year of life while lactose intolerance occurs more often in adulthood.

People with lactose intolerance do not need to eliminate milk and products made from milk completely. They can often tolerate small to moderate amounts in the diet without experiencing symptoms.

If you suspect you have lactose intolerance, speak to your doctor.

Signs and symptoms indicating lactose intolerance

Symptoms of lactose intolerance may appear thirty minutes to two hours after consuming milk and milk products. Some of the common symptoms are:

• abdominal pain

• abdominal bloating

• gas

• diarrhoea

• nausea

The severity of symptoms may vary based on the amount of lactose consumed and the amount a person can tolerate. For some people, the symptoms can be quite mild and therefore diffi cult to link to any particular component of the diet.

If you suspect lactose intolerance is the cause of your symptoms, it is important to obtain a defi nite diagnosis prior to reducing your intake of milk and it is important that, before beginning any diet or fi tness regime, you consult with your healthcare professional to ensure that you are mindful of your current health and any restrictions that are appropriate for you. You should immediately seek medical attention if there are any unanticipated changes to your physical condition at any time.

It is also important to eliminate the possibility of other gastrointestinal diseases that share similar symptoms.

Before changing your diet, seek advice from your doctor or an Accredited

Practising Dietician.

The table below lists the lactose content of some commonly consumed dairy products. Yoghurt may be tolerated by some individuals because some of the lactose is pre-digested by the yoghurt’s bacteria.

Please note the lactose content varies between brands, and as such may vary from the amounts listed below.

Dairy Food Lactose Content

250ml regular milk 11.8g

250ml reduced fat milk 12g

200g reduced fatyoghurt, vanilla 6.6g

20g slicecheddar cheese 0.0g

20g cottage cheese 0.4g

20g reduced fatricotta cheese 0.4g

20g cream cheese 0.5g

250ml goats milk 9g

45g (1 large scoop) vanilla ice cream 2.7g

5g butter 0.03g

Source: NUTTAB 2006. Food Standards

Australia New Zealand


Managing lactose intolerance

Symptoms of lactose intolerance can be managed with dietary changes or simple exclusion.

Some people with lactose intolerance may be able to tolerate a certain amount of lactose in their diet but it isn’t necessary to try to keep it in the diet as there are so many alternatives to cow’s milk products on the market.

Following are a few tips which will help you when making changes to your diet.

• Try excluding milk first to see if this has a positive effect. If symptoms persist, then move to eliminate more or all cow’s milk based products from the diet.

• Lactose free and lactose reduced milk and milk products are available at most supermarkets. They are identical to regular milk except that the lactase enzyme has been added to it.

• Soy milk and soy products are great lactose free alternatives and most are fortified with calcium (check the label).

• Try rice, almond or oat milk. With these products, or with soy milk, experiment with different brands to find the one you like the best, as many taste quite different.

• Try milk-based products, such as yoghurt and cheese, from animals such as a sheep or goat. These often taste better, which is why many gourmet restaurant use these products in their cooking.

• Don’t worry about your calcium intake, as there is plenty of calcium in food such as baby spinach and other green leafy vegetables.

Other important points to remember when managing lactose intolerance

Calcium is absorbed and used in the body only when enough vitamin D is present, so it’s important to also be aware of how much vitamin D you are getting. Vitamin D comes from food sources such as eggs and liver. Regular exposure to sunlight also helps the body naturally absorb vitamin D.

To get enough sunlight to produce vitamin D, expose your hands, face and arms (around 15% of your body surface) to sunlight for about 6-8 minutes, 4-6 times per week (before 10am or after 2pm Eastern Standard Time in summer, for moderately fair people).

Milk and milk products are present in many processed foods, hence when following a low lactose or lactose free diet it’s important to read the ingredients on the food labels. Items to look out for on the ingredient list are: milk, lactose, whey, curds, milk by-products, dry milk solids and non-fat dry milk powder.

Lactose is also commonly used in some prescription medicines, including birth control pills, and over-the-counter medicines including products to treat stomach acid and gas. These medicines can cause symptoms in people with severe lactose intolerance.

The following food products contain small amounts of lactose. If you have severe lactose intolerance, they may cause symptoms.

• Bread and baked goods

• Pastries

• Breakfast drinks

• Instant soup

• Processed meats, such as sausages and margarine

• Salad dressings

• Protein powder and bars

• Chocolates and some confectionary

• Liquid and powdered milk based meal replacements

• Powdered coffee creamers

Vitamin D is unusual because it is the only vitamin that can

be synthesized in the body. Sunlight is the main source

of Vitamin D, though sunscreen lotions with high SPF can

prevent vitamin D formation. Vitamin D is also the only

vitamin that is a hormone.


ONLINE RESOURCES & REFERENCESCoeliac Australia

http://www.eatforhealth.gov.au/

Dietitians Association of Australia

The New South Wales Food Authority

8700

Sports Dietitians Australia

Weightloss.com.au

http://www.mckinley.illinois.edu/handouts/macronutrients.htm

Australian Psychological Society

For more information on fats, read this study by Harvard University http://isites.harvard.edu/fs/docs/icb.topic835338.files/Hu-_NEJM97-_Dietary.Fat.CHD.NHS.pdf

For more information on protein supplementation and training see this website: http://www.sportsdietitians.com.au/content/2562/ProteinandAmino SupplementationforAthletes/

R E C I P E S : B R E A K F A S T S T U D I O P I L A T E S I N T E R N A T I O N A L N U T R I T I O N G U I D E 2 9

BREAKFASTRECIPES:

R E C I P E S : B R E A K F A S T S T U D I O P I L A T E S I N T E R N A T I O N A L N U T R I T I O N G U I D E @ S T U D I O _ P I L A T E S3 0

Ingredients

1 packet of frozen organic acai berry pulp

2 heaping handfuls of organic spinach

1 frozen banana

½ cup coconut milk, unsweetened

2 tbsp of chia seeds (soaked for at least 20 minutes in some of the coconut milk)

dash of cinnamon

ice as needed to thicken

BREAKFAST

ACAI BERRY SMOOTHIE BOWL (V)

Directions

1. Place the ingredients into a blender and mix on a high speed until it has the consistency of a thick shake. A more viscous style of acai bowl can be accomplished by increasing the amount of almond milk or coconut milk.

Options: add no carb protein powder to

amp up the protein content

Half a banana will lower your overall

calorie count

Nutritional/serving informationServes: 1

Preparation time: 5 minutes

Calories per serve: 460

Kilojoules: 1925

Protein: 10g

Recipe adapted from McKel Hill, Nutrition stripped

www.nutritionstripped.com

Ingredients

300g leeks, sliced (about 1 large)

2 zucchini, chopped

4 spring onions, sliced

pinch sea salt and a little white pepper

80g spinach, washed and chopped

2 tbsp chopped parsley

10 free range organic egg whites or 5 whole organic eggs

80g Persian feta

EGG WHITE + GREENS FRITTATA (V)Directions

1. Preheat oven to 180ºC / 350ºF.

2. Heat 1 teaspoon of oil in pan on medium heat. Add leek and sauté until soft.

3. Add the spring onion and zucchini, and stir gently for two minutes.

4. Finally add the spinach and salt and pepper to taste.

5. Add the parsley and remove pan from heat.

6. Place your cooked vegies into a 20cm pan (please note individually lined muffi n cups are also suitable).

7. Pour your whole eggs or egg whites over the vegetables and gently combine.

8. Sprinkle over the feta then place into pre-heated oven. Bake for 20 minutes or until set and golden brown.

Serve warm or cold.


Preparation time: 30-35 minutes


Kiljoules: 791

Protein: 28g

Recipe adapted from Teresa Cutter –

The Healthy Chef

www.thehealthychef.com


It’s not known as the most

important meal of the day

for nothing. Studies have

shown that starting the

day with breakfast has

plenty of health benefits:

it can help curb cravings,

keep you feeling full and

satisfied through the day,

and improve alertness,

concentration, memory and

mood.

Ingredients

450g (3 cups) grated raw pumpkin

4 whole organic or free-range eggs

½ tsp sea salt

pinch nutmeg

¼ cup (60 ml) olive or macadamia nut or cold pressed coconut oil

2 tsps gluten free baking powder (you can also use 3/4 tsp baking soda + a tbsp lemon juice)

3 cups (300g) fine almond meal (fine almond flour, ground almonds)

1 tbsp honey (optional)

Pumpkin seeds (optional)

PALEO PUMPKIN BREAD (V)Directions

1. Preheat oven to 150ºC – 160ºC fan forced or 180ºC conventional oven.

2. Place pumpkin, eggs, salt, nutmeg and oil into a bowl and combine.

3. Add the almond meal and the baking powder to your pumpkin mixture and combine well.

4. Cut out some baking paper to fit a loaf tin along the base and sides – approx 10 cm W x 26 cm L.

5. Scrape your mixture into the lined loaf tin and scatter your pumpkin seeds on top.

6. Place tin into a pre-heated oven and bake for 90 mins to 1 hour. Please note times vary from oven to oven so please test after 1 hour.

7. Once cooked, remove your bread from the oven and allow to cool in tin for 1 hour before removing from the tin.

Serving suggestion: eat cooled with slices

of avocado or topped with macadamia

nut or almond butter. Note: Kj for

additions have not been included.




Kilojoules: 740

Protein: 6.2g


The Healthy Chef



Ingredients

1 onion, sliced

250g mushrooms halved - any combination is good

80g baby spinach

12 heirloom or cherry tomatoes, halved

2 tbsp fl at leaf parsley, chopped

1 clove smashed garlic (optional)

1 lemon

4 free range/organic eggs

MUSHROOM + SPINACH HASH WITH SOFT POACHED EGG (V)

7. Gently remove each egg one at a time with a large spoon with drain holes and place into the pan, gently resting on top of the spinach and mushroom hash.

9. In a small bowl, combine the chopped parsley, lemon zest and garlic (optional). Scatter this over the eggs and hash. Serve immediately.

Optional additions: feta, sweet potato,

zucchini, avocado. Note KJ for additions

have not been included.




Kilojoules: 994

Protein: 22g


The Healthy Chef


Directions

1. Heat a pan over medium heat with two teaspoons of olive oil. Add onion and mushrooms and sauté for 5 minutes until soft.

2. Add tomatoes and baby spinach to the mushroom mixture and season with salt and pepper.

3. Add some freshly squeezed lemon juice to taste.

4. Bring a pot of water to the boil and stir in 2 tablespoons of apple cider vinegar to help egg white set. Reduce heat to simmer.

5. Gently crack individual eggs into the pot of simmering water.

6. Poach the eggs for 2-3 minutes (note: the egg white should be set but the yolk should be nice and soft).

Ingredients

½ cup frozen or fresh raspberries

½ apple, cored and coarsely chopped

¾ cup unsweetened almond milk or fat-free plain yogurt

1 tbsp unsweetened soy protein powder (optional)

2 tsp ground psyllium powder

4 ice cubes

RASPBERRY-APPLE SMOOTHIE (V)

Directions

1. Place all ingredients into your mixer or blender. Blend on high speed until it has the smooth consistency of a thick shake.




Kilojoules: 799

Protein: 3g

Recipe adapted from prevention.com

www.prevention.com


Ingredients

2 small beurre bosc pears, cut into small chunks with the skin remaining

1 tbsp muscatel raisins

¼ tsp ground cinnamon

¼ tsp vanilla bean paste or extract

¼ cup (60ml /2 fl oz) water

½ cup milk (almond, dairy, soy, rice, coconut)

1 tbsp chia seed

1 tbsp golden flaxseed

CHIA PORRIDGE WITH PEAR CINNAMON + VANILLA (V)

Directions

1. Place pears, raisins, cinnamon and vanilla into a pot with water.

2. Place on a low heat on stove. Simmer until fruit is soft.

3. Pour in the almond milk and heat until warm.

4. Add the flaxseeds and chia. Stir to combine for one minute then take off the heat and allow to rest for 1 minute.

5. Pour into a bowl and top with extra warm almond milk if desired.

Try the following serving suggestions: add

extra fresh fruit, such as figs or bananas,

roasted walnuts, flaked almonds, quinoa,

sprinkle of protein powder (after removing

from the stove). Note Kj for additions have

not been included.



Calories per serve: 189 (using organic low-fat milk)

Kilojoules: 791

Protein: 12.5g


The Healthy Chef


Adding citrus juice to green

tea stabilizes its catechin

content, boosting the level

of antioxidants that survive

the digestive system up to

13-fold.

Source: Purdue University


Ingredients

2 ripe avocados

4 fresh eggs

1/8 tsp pepper

1 tbsp chopped chives (or fresh herbs of your choice)

BAKED EGGS IN AVOCADO (V)Directions

1. Preheat the oven to 220ºC.

2. Halve the avocados and remove the pit. Scoop out two tablespoons of fl esh to make room for the egg.

3. Arrange the avocados close together into a small baking dish.

4. Crack an each into each avocado half. Make sure the yolk pours in fi rst, then fi ll the rest up with egg white.

5. Bake in oven for 15 – 20 minutes. Please note cooking time will vary and is dependent on the size of your avocados and eggs. Check the egg white has set prior to removing from oven.

6. Once removed from the oven, season with chives (or herb of your liking) and pepper.

Serving suggestion: A tablespoon of salsa

or a little hot sauce would offer a nice hit

of spice. Note Kj for additions have not

been included.




Kilojoules: 1879

Protein: 15.2g

Recipe adapted from Lizzie Fuhr,

Popsugar Fitness

www.popsugar.com.au

Ingredients

1 cup frozen unsweetened raspberries

¾ cup chilled unsweetened almond or rice milk

¼ cup frozen pitted unsweetened cherries or raspberries

1 ½ tbsp honey

2 tsp fi nely grated fresh ginger

1 tsp ground fl axseed

2 tsp fresh lemon juice

Directions

1. Place all ingredients into a blender with lemon juice if desired. Puree to a smooth consistency. Serve in chilled glasses.




Kilojoules: 469

Protein: 1g

Recipe adapted fromprevention.com

www.prevention.com

VERY BERRY BREAKFAST


START WHERE YOU ARE. USE WHAT YOU HAVE.

DO WHAT YOU CAN.ARTHUR ASHE


Ingredients

1 bundle broccolini or asparagus

2 free range / organic eggs

1 tbsp thick natural yoghurt (or non dairy option)

1 handful baby English spinach leaves

1 tsp pesto or salsa verde

30g Persian feta

1 lemon

GREEN EGGS (V)Directions

1. Wash and steam the broccolini or asparagus for 2 minutes. Do not overcook, so veggies still have a slight crunch. Squeeze a little lemon over the top.

2. Place the eggs, yoghurt and spinach in a bowl and whisk until combined.

3. Place a small frying pan over low heat and pour in egg mixture. Cook until the eggs are soft and fl uffy.

4. Top the eggs with the steamed green veggies and drizzle with pesto and fetta and a little pepper.

Notes: Add an extra egg or a few extra

egg whites if you’re really hungry or serve

alongside ocean trout, salmon or extra

veggie sides such as tomato and avocado.

Note Kj for additions have not been

included.




Kilojoules: 1180

Protein: 29g

Recipe adapted from Teresa Cutter -

The Healthy Chef


Eggs are packed with

nutrients that help improve

brain function, memory,

metabolism, eyesight.

calcium absorption, immune

system, healthy hair and

nails, and bone health,

lowered heart disease. Plus

they’re low in Kj and help

you stay fuller, longer. Can

lose this last bit


Ingredients

wet:

½ ripe avocado

½ very ripe plantain banana (or regular banana)

2 whole eggs

½ cup raw zucchini, grated

½ cup raw caulifl ower, grated

1 tbsp date paste

1 tsp pure vanilla extract

dry:

2 tbsp coconut fl our

1 tbsp arrowroot fl our

1 tsp cinnamon

½ tsp freshly grated nutmeg

¼ tsp baking soda

¼ tsp cream of tartar

2 tbsp raisins

1 tbsp pecans, chopped

PLANTAIN, AVOCADO & FRIENDS PALEO BREAKFAST BAKE (V)

Directions

1. In a small food processor, place the avocado, plantain (or banana), date paste, eggs and vanilla extract and blend until smooth and mixed well.

2. Add grated zucchini and caulifl ower and pulse until well combined.

3. In a separate bowl, place all the dry ingredients and whisk until very well blended.

4. Pour the wet ingredients into the dry ingredients and stir with a wooden spoon or spatula until just combined.

5. Grease a microwave safe bowl with coconut oil and pour the mixture in (allow room for your cake to rise as it will almost double in volume); cover with a piece of paper towel and cook in the microwave on high for approx. 4 minutes.

Suggested garnish: toasted coconut

butter or fl akes, plantain or banana slices,

cashew butter. Note Kj for additions have

not been included.




Kilojoules: 2381

Protein: 20.1g

Recipe adapted from The Healthy Foodie

www.thehealthyfoodie.com

Ingredients

1 cup of fresh or frozen strawberries (or blueberries), stems removed and washed

¼ cup coconut yoghurt

1 cup coconut water (or ½ cup regular water)

1 tbsp tahini (or almond butter)

1 medium size banana (frozen bananas make for a better texture!)

STRAWBERRY POWER SMOOTHIE

Directions

1. Blend all ingredients in blender until you reach a smooth consistency.




Kilojoules: 726.3

Protein: 4.59g

Recipe adapted from the World’s Healthiest

Foods

www.whfoods.com


Ingredients

¼ diced red onion

1 medium tomato, ¼-inch dice

½ cup green bell pepper, diced

1 tbsp olive oil

1 garlic clove, crushed

¼ tsp ground cumin

¼ tsp black pepper

¼ tsp turmeric

¼ tsp red-pepper fl akes

¼ tsp salt

3 eggs

1 tbsp minced fresh parsley

MENEMEN (V)Directions

1. This traditional Turkish egg dish is cooked in a big, heavy skillet, over medium-low heat.

2. Start sautéing the onion, tomato, and pepper in the olive oil.

3. Crush the garlic and add, together with spices.

4. Cook and stir often until vegetables have softened and have added their juices to the mix, resulting in a coarse sauce.

5. While veggies are cooking, crack eggs into a dish and whisk them.

6. Add eggs to sauce and scramble until they’re softly set and creamy.




Kilojoules: 1623

Protein: 19g

Recipe adapted from Men’s Fitness

www.mensfi tness.com

Ingredients

1 cup dry quinoa, rinsed well

1 ½ cups water

1 tsp cinnamon + more for sprinkling

2 tsp vanilla extract

¼ cup golden raisins

1 cup warmed fat-free milk for drizzling (or your choice of almond milk, soy milk etc)

1-2 gala apples, peeled and diced

¼ cup pecans, chopped

APPLE & CINNAMON BREAKFAST QUINOA (V)

Directions

1. Mix quinoa, water, cinnamon and vanilla in a small saucepan and bring to a boil. Reduce heat, cover, and allow to simmer for 15 minutes until quinoa can be fl uffed with a fork.

2. Spoon cooked quinoa into bowls, then stir in raisins. Pour over warmed milk. Top with fresh cut apples and pecans and a sprinkle of cinnamon.




Kilojoules: 1322

Protein: 9g

Recipe adapted from skinnytaste.com

www.skinnytaste.com


Ingredients

4 eggs

1 tsp light vinegar (rice or apple cider)

4 cups water

1 cup thinly sliced leeks (1 large leek, white part only)

6 medium cloves garlic, sliced

4 cups fi nely chopped kale

2 tbsp fresh lemon juice

Salt and black pepper to taste

POACHED EGGS OVER SAUTÉED GREENS (V)Directions

1. Slice leeks and garlic. Bring water and vinegar to a simmer in a skillet large enough to fi t eggs. Make sure there is enough water to cover eggs.

2. Sauté sliced leeks in broth over medium heat for about 3 minutes. Add garlic slices and continue to sauté, stirring constantly for another minute.

3. Add kale and lemon juice. Cover and simmer on medium low heat for approx 5 minutes, stirring occasionally.

4. Season with salt and pepper.

5. Poach eggs in vinegar water until desired consistency, or just until the white is set and the yolk is still soft. Remove from water with a slotted spoon and place on top of greens.




Kilojoules: 10

Protein: 18g


Foods

www.whfoods.com

Pineapples are not a single

fruit, but a group of berries

that have fused together.

This funky fruit contains high

amounts of vitamin C and

manganese, important for

antioxident defence.

Source: Live Science


I HAVE TWO BOWLS

OF CONFIDENCE

FOR BREAKFAST EACH

MORNING.ERIC BRISTOW


Ingredients

2 eggs

½ can black beans, drained and mashed

1 tbsp extra virgin olive oil

1 tsp lemon juice

Sea salt and pepper, to taste

¼ avocado, sliced

Chopped coriander, to taste

Optional: fresh diced tomato and

cayenne pepper

10-MINUTE HUEVOS RANCHEROS (V)Directions

1. Poach eggs.

2. Heat beans in a pot or pan while eggs are cooking.

3. Remove beans from heat and stir in olive oil, lemon juice, salt and pepper. For a dash of spice, add a pinch of cayenne pepper.

4. Serve beans on a plate topped with poached eggs, sliced avocado, fresh diced tomato and coriander.




Kilojoules: 2472

Protein: 29.29g


Foods

www.whfoods.com


Ingredients

2 whole eggs

4 egg whites

Pinch of turmeric

½ medium onion, chopped fi ne

3 medium cloves garlic, chopped

2 cups thinly sliced zucchini

56g diced green chilli (or a few slices of canned jalapenos or char grilled capsicum fi nely sliced)

1 small tomato

2 tbsp chopped coriander


ANYTIME FRITTATA (V)Directions

1. Chop onions and garlic.

2. Beat together eggs, egg whites, turmeric, and a pinch of salt and pepper.

3. In a pan, sauté onion, garlic, and green chilli for about 3 minutes, stirring frequently.

4. Then add the zucchini, tomato, coriander, salt and pepper.

5. Pour egg mixture over vegetables in the pan. Reduce heat to low and cover. Cook for approx. 10 minutes, checking regularly to see if eggs are cooked. When done, run a soft spatula around edge of frittata, cut into desired wedges and serve.




Kilojoules: 356

Protein: 7.93g


Foods

www.whfoods.com

Coffee was originally called

‘Arabian Wine’ when it was

first brought to Europe. And

while it couldn’t be called a

health food, a single cup of

coffee contains 11% of the

daily recommended amount

of Riboflavin (vitamin

B2), 6% of Pantothenic

Acid (vitamin B5), 3% of

Manganese and Potassium,

and 2% of Niacin and

Magnesium.

Source: sotruefacts.com


Ingredients

4 large eggs

1 tsp light vinegar (rice or apple cider)

1 medium onion, chopped

2 cups sliced mushrooms

1 medium tomato, chopped


280g package frozen spinach, thawed and excess water removed


Ingredients

3 cups prepared granola

1 cup fresh blueberries

1 cup fresh raspberries

2 sliced bananas

2 tbsp sliced almonds

2 cups almond or rice milk

POACHED EGGS OVER SPINACH AND MUSHROOMS (V)

GRANOLA WITH FRESH FRUIT (V)

Directions

1. Chop onions and garlic. Add 1 tsp vinegar to water in a 25cm skillet. Bring water to simmer.

2. In a separate skillet, sauté onion and mushrooms for 3 minutes over medium heat, stirring regularly.

3. Add tomato, garlic, spinach, salt and pepper and continue to sauté for another 2-3 minutes.

4. Poach eggs in simmering water for about 5 minutes, or until whites are fi rm.

5. Remove eggs from water with a slotted spoon and place over cooked vegetables.




Kilojoules: 954

Protein: 19g


Foods

www.whfoods.com

Directions

1. Divide granola into four bowls. Sprinkle with fresh fruit, milk and sliced almonds.




Kilojoules: 2008

Protein: 11.93g


Foods

www.whfoods.com

Choose a gluten free granola with no added sugar (ie cane sugar, honey or maple syrup) and minimum, if any, dried fruit as this will signifi cantly bump up your calories. The fresh fruit will provide more than enough sweetness.


Ingredients

1 cup gluten free rolled oats (or quinoa fl akes if you don’t tolerate oats)

¼ tsp cinnamon

2 tbsp raisins

2 tbsp sliced almonds

2 tbsp dried apricots, chopped

2 tbsp sunfl ower seeds

1 date, chopped

1 tbsp dried cranberries

Ingredients

½ medium onion, minced

3 medium cloves garlic, pressed

1 cup thinly sliced mushrooms

½ medium tomato, diced

3 large eggs

3 tbsp chopped fresh basil

salt and black pepper to taste

SWISS BREAKFAST (V)MUSHROOM, TOMATO & BASIL FRITTATA (V) Directions

1. Mix all ingredients together in bowl. Bring two cups of water to a boil in a saucepan.

2. Add mixed ingredients. Turn heat to low and cook uncovered, stirring occasionally until water is absorbed (about 7 minutes).

3. Cover, and set for about two minutes before serving.

4. Serve with low-fat milk or dairy-free milk.

You can make a larger batch of this

breakfast cereal to have on hand.




Kilojoules: 1361

Protein: 10.23g


Foods

www.whfoods.com

Directions

1. Mince onions and crush garlic. Sauté onion over medium low heat for 3 minutes, stirring frequently. Add garlic and mushrooms and continue to cook for another 1-2 minutes.

2. Add tomato, salt and pepper and cook for another minute. Stir well, making sure food doesn’t stick to bottom of pan.

3. Beat eggs well, and season with salt and pepper. Stir in chopped basil. Pour eggs over vegetables evenly in pan and reduce heat to low and cover with a lid. Cook for approx. 5 minutes, or until fi rm. Cut into desired wedges and serve.




Kilojoules: 599

Protein: 10.64g

Recipe adapted from the World’s Healthiest Foods

www.whfoods.com


Ingredients

1 cup of unsweetened almond milk

1 cup water

½ cup quinoa flakes

2 apples, chopped or grated with skin

1 tsp ground cinnamon

1 tsp vanilla extract

1 tbsp ground linseed (flaxseed) or LSA (linseed, sunflower seed, almonds)

QUINOA PORRIDGE (V)Directions

1. Combine flakes with the water in a pot and bring to the boil.

2. Reduce the heat. Add the vanilla and cinnamon, stirring continuously until the quinoa is cooked and creamy in texture (approximately 3-5 minutes).

3. Cook for longer if you like a thicker porridge – add more milk if needed for a creamier texture.

4. Spoon into serving bowls and enjoy.

Serving tip: top with a little extra fruit

such as sliced banana, fresh or dried figs

or prunes. Note: Kj for additions have not

been included.




Kilojoules: 816

Protein: 8.3g


The Healthy Chef


Every time you eat is an opportunity

to nourish your body.


Ingredients

½ medium onion, minced


110g ground lamb or turkey

3 cups rinsed and finely chopped kale (stems removed)

5 omega-3 enriched eggs

salt and black pepper to taste

PROTEIN PACKED FRITTATADirections

1. Preheat small to medium sized frypan on low.

2. Mince onion and chop garlic.

3. Sauté onion over medium heat, for about 3 minutes, stirring often. Add garlic, ground lamb or turkey, and cook for another 3 minutes on medium heat, breaking up clumps.

4. Add kale and 2 tbsp water. Reduce heat to low and continue to cook covered for about 5 more minutes. Season with salt and pepper, and mix.

5. Beat eggs, season with a pinch of salt and pepper, and pour evenly on top of mixture. Cook on low for another 2 minutes without stirring.

6. Place frypan under the grill, about 20 cm from the heat source so it has time to cook without the top burning. As soon as the eggs are firm (about 2-3 minutes), it is ready to serve.




Kilojoules: 1226

Protein: 26.13g

Recipe adapted from the World’s

Healthiest Foods

www.whfoods.com


HEALTH REQUIRES HEALTHY FOODS.

ROGER WILLIAMS


Ingredients

2 ½ cups fresh orange juice


1 tsp fi nely minced lemon zest

¼ cup honey, agave, maple syrup or brown rice syrup

¾ cup coarsely chopped walnuts

15 pitted prunes

10 dried apricots cut in half

¼ tsp cinnamon

1 cup polenta (organic if possible)

4 cups lightly salted water

POLENTA PORRIDGE WITH DRIED FRUIT COMPOTE (V)

Directions

1. Combine the orange juice, lemon juice, zest, cinnamon and honey in a medium sized saucepan and stir. Bring to a simmer on high heat and add prunes and apricots.

2. Turn the heat to lowest level. Simmer gently for about 10 minutes. Don’t let prunes get too soggy. While prunes are simmering, start cooking polenta by bringing lightly salted water to a boil in a medium saucepan.

Polenta is a great gluten free alternative to some of the more common grains used to make porridge, such as oats.

3. Slowly add polenta to boiling water, stirring constantly. Reduce heat to low and cook for about 15 minutes, stirring to make sure it doesn’t get lumpy. If it starts to get too thick, add a little more hot water. You want it soft.

4. Remove fruit from sauce with a slotted spoon and transfer to a shallow bowl. Turn the heat to high, and reduce the liquid to about half. Return fruit to the sauce, add walnuts, and serve over bowl of polenta.




Kilojoules: 1867

Protein: 7.13g


The Healthy Chef



Ingredients

500g zucchini, grated

1 cup green peas

1 bunch parsley chopped (60g)

1 bunch mint chopped (20g)


Good pinch sea salt

Generous grind of black pepper

Zest from 1 lemon

3 eggs

½ cup (50g) almond meal*

GLUTEN FREE ZUCCHINI FRITTERS (V)Directions

1. Place the grated zucchini into a colander. Sprinkle with a pinch of sea salt and mix through. Let sit for 10 minutes.

2. Squeeze out all the moisture from the zucchini with your hands.

3. Place the zucchini into a large bowl. Add parsley, mint, peas, spring onion, pepper, lemon zest, eggs and almond meal.

4. Mix well until combined. At this stage it’s good to test cook a fritter to make sure it holds together well.

5. Cook fritters in a pan over a medium heat in a little olive oil for 2 minutes each side or until cooked through. Add a touch more almond meal if needed.

Nutritional/serving informationServes: Makes 12, 2 fritters per serve



Kilojoules: 253

Protein: 4g


The Healthy Chef


*Almond meal alternatives:

50g brown rice flour

50g chickpea flour

2 tablespoons coconut flour

Nutrition is derived from

“nourish,” which is from

the Latin nutrire, meaning

to feed, nurse, support, and

preserve--literally, “she

who gives suck.” Essentially,

nutrition refers to the

variety of ways the body

makes use of food.


Ingredients

145g milk (rice, almond, dairy)

50g buckwheat fl our

50g ground almond meal (see notes)

20g ground fl ax seed (linseed)

10g sunfl ower seed

10g pumpkin seed

half tsp bicarb soda (baking soda)

1 tsp apple cider vinegar

HEALTHY BUCKWHEAT PANCAKES (V)Directions

1. Combine the rice milk, buckwheat fl our, almond meal, fl ax seed, baking soda and vinegar to form a smooth batter. The apple cider vinegar will activate the baking soda and help the pancake rise. You should have a lovely creamy thick batter.

2. Heat a non-stick pan with a little organic cold pressed coconut oil or grapeseed nut oil and drop in about 2 tablespoons of batter for each pancake. Sprinkle over some of the pumpkin and sunfl ower seed mix and cook for about two minutes on a low heat. Turn the pancake over gently then cook for a further two minutes until the pancake is golden brown and cooked through.

Serving suggestion: a delicious base for

seasonal fresh fruit toppings and/or sheep’s

yoghurt or cashew cream, and a little

honey or organic maple syrup. Note: Kj for

additions have not been included.

Replace almond meal with two tablespoons

of Pea Protein Powder in case of nut allergies.


Preparation time: 10 min


Kilojoules: 442

Protein: 4.3g


The Healthy Chef



Ingredients

2 cups of filtered water

1 cup of coconut water (or double the filtered water)

1 large bunch (5 heaped handfuls) of kale

1 large head of organic romaine

5-7 large stalks of organic celery, chopped

1 organic apple, cored and chopped

1-2 bananas, chopped

½ cup organic cucumber, chopped

½ cup of cilantro

½ cup of parsley

sprigs of mint

Juice of 1 lemon/meyer lemon

4 brazil nuts

optional yet recommended:

dash of cayenne

dash of cinnamon

dash of turmeric

STRIPPED GREEN SMOOTHIE (V)Directions

1. In a blender, pour water, chopped celery stalks and romaine lettuce first, and turn on low speed to puree.

2. Gradually increase the speed and add chopped kale.

3. Add the rest of the ingredients and blend until creamy.

4. You may wish to add more water to achieve your desired consistency.



Calories per serve: 155 (based on 1 banana)

Kilojoules: 649

Protein: 5g

Recipe adapted from McKel Hill,

Nutrition Stripped



Ingredients

600g thinly sliced chicken breast (use tofu for vegetarian option)

2 litres (8 cups) vegetable or chicken stock

2 cups quinoa – cooked

2 free range/organic eggs

1 bunch coriander leaves, chopped

4 spring onions sliced

1 tbsp finely shredded ginger (optional)

1 tbsp tamari soy sauce – or to taste

White pepper to taste

Few drops toasted sesame oil

CONGEEDirections

1. Combine chicken, water and stock into a large saucepan. Add the ginger.

2. Simmer over a low heat with a lid on for 6-8 minutes.

3. Remove the chicken and chop finely with a knife then return back into the stock.

4. Stir in the beaten eggs and season with soy sauce and a little white pepper to taste.

5. Divide quinoa into serving bowls and ladle the soup over. Garnish the top with spring onion, coriander and a few drops of sesame oil. Serve immediately.


Cooking Time: 10 minutes


Kilojoules: 1280

Protein: 33g


The Healthy Chef


R E C I P E S : L U N C H S T U D I O P I L A T E S I N T E R N A T I O N A L N U T R I T I O N G U I D E 5 3

LUNCHRECIPES:

R E C I P E S : L U N C H S T U D I O P I L A T E S I N T E R N A T I O N A L N U T R I T I O N G U I D E @ S T U D I O _ P I L A T E S5 4

Ingredients

3 cups cooked quinoa

1 carrot grated

4 spring onion, fi nely sliced

2 bunches coriander (cilantro), chopped

¼ cup sunfl ower seeds

50g grated tempeh (option to replace with chickpeas)

¼ cup tahini

4 tbsp tamari soy sauce (wheat free)

sesame seeds for rolling

Option to add chia or fl axseeds to boost the nutritional profi le + omega 3

EARTH BURGERS (V)Directions

1. Sauté carrot in a saucepan with a little olive oil or water until soft.

2. Combine carrot with the quinoa, spring onion, coriander, sunfl ower seeds, tempeh, tamari, tahini.

3. Mix well for 2 – 3 minutes with clean hands until the mix starts to hold together - the more you mix, the better they stick together.

4. Form into even sized burgers, roll in sesame seeds, then place on to a plate and into the fridge for about 30 minutes – 1 hour to set a little. The more time they have to rest and set, the better.

5. To cook in a pan: Heat a little olive oil in a large heavy based saucepan over a low heat. Cook the balls for 5 minutes each side until golden and crisp, being careful not to break them up.

6. To oven bake: Place the balls on to a baking tray lined with baking paper, brush with a little olive oil and bake for 30 minutes in a moderate 180ºC oven until golden.

Serving suggestion: serve with

caramelised onion, fresh tomato and

avocado or a soft organic egg, cooked

sunny side up. Note Kj for additions have

not been included.




Kilojoules: 464

Protein: 6g


The Healthy Chef


LUNCH


Ingredients

½ cup water

1/3 cup couscous, preferably whole-wheat

1 cup chopped fresh parsley

½ cup chopped fresh mint

¼ cup lemon juice

3 tbsp extra-virgin olive oil

2 tsps minced garlic

¼ tsp salt

¼ tsp freshly ground pepper

1 pound chicken tenders

1 medium tomato, chopped

1 cup chopped cucumber

4 25 cm spinach or sun-dried tomato wraps or tortillas

MEDITERRANEAN WRAPDirections

1. Bring water to a boil in a small saucepan.

2. Stir in couscous and remove from the heat. Cover and let stand for 5 minutes. Fluff with a fork. Set aside.

3. Meanwhile, mix parsley, mint, lemon juice, oil, garlic, 1/8 tsp salt and pepper in a bowl.

4. Toss chicken in a bowl with 1 tablespoon of the parsley mixture and the remaining 1/8 tsp salt.

5. Place the tenders in a large nonstick pan and cook over medium heat until browned and cooked through.

6. Remove from heat and cut into bite-size pieces when cool enough to handle.

7. Combine the remaining parsley mixture into the couscous along with tomato and cucumber.

To assemble wraps, spread about 3/4 cup

of the couscous mixture onto each wrap.

Divide the chicken among the wraps. Roll

the wraps up and serve cut in half, with a

salad.




Kilojoules: 2004

Protein: 34gRecipe adapted from Eating Well

www.eatingwell.com

Tomatoes are rich in

lycopene, flavonoids and

other phytochemicals with

anticarcinogenic properties.

They’re best fresh, and yet

tinned tomatoes contain

more lycopene than fresh.

Tomatoes are an excellent

source of vitamin C, vitamin

A and B-complex vitamins,

as well as a healthy dose of

potassium and phosphorus.


Ingredients

500g spinach leaves – about 2 cups for each person

small bunch parsley, chopped

250g (1 cup) cherry tomatoes

1 small red onion

6 apricots, halved (alternatively you can use plums, fi gs, roasted pumpkin or sweet potato)

250g blueberries

2 tbsp goji berries

2 tbsp pumpkin seeds

Dressing

100g (½ cup) raspberries

60 ml ( ¼ cup) cold pressed olive oil

SUPERFOOD SALAD (V)Directions

1. Place spinach into a large serving bowl.

2. Mix through the rest of the salad ingredients, except goji berries and seeds.

3. Finish off by scattering over the goji and pumpkin seeds.

4. Drizzle with Raspberry Dressing (see below) just before serving.

Dressing

1. Smash raspberries with a fork then whisk in olive oil if you want a chunky dressing or blend with olive oil if you want a smooth dressing.

Nutritional/serving information (minus dressing)Serves: 4



Kilojoules: 435

Protein: 5g

Calories: 104


The Healthy Chef


Spinach is also a nutrient

dense, super versatile food.

It can be eaten raw in a

salad or a green smoothie,

or added to your wrap or

dips, such as spinach and

artichoke. It can be lightly

cooked and seasoned and

eaten as a dish on its own,

or added to omelettes,

soups, stir fries, pastas and

casseroles.


Ingredients

100g pistachio nuts

1 x 400g tins chickpeas well drained

100g (1 cup) green peas fresh or frozen

2 bunches coriander, chopped

50g baby spinach leaves

4 spring onion, fi nely sliced

2 tbsp tahini (sesame seed paste)

Generous grind of black pepper

2 tbsp tamari soy sauce

GREEN BURGERS (V)Directions

1. Grind the pistachio nuts to a coarse consistency in your food processor.

2. Add the drained chickpeas, green peas, coriander, spinach, spring onion and pulse until mixed well.

3. Add the tahini, pepper and tamari.

4. Pulse again until well combined.

5. Form the mixture into approx. 10 burgers and then roll them in pumpkin seeds.

6. Brush tops of burgers with a little olive oil and bake in a moderate 180ºC oven for 20 minutes until warmed through and golden brown.

Serving suggestion: Green salad, fresh

lime and salsa. Note Kj for additions have

not been included. The burgers can be

frozen or keep in the fridge uncooked for

three days.

Nutritional/serving informationServes: 5 (2 burgers per serve)



Kilojoules: 481

Protein: 5g


The Healthy Chef



ABOUT EIGHTY PERCENT OF THE FOOD ON SHELVES OF SUPERMARKETS TODAY DIDN’T EXIST 100 YEARS AGO. LARRY MCCLEARY, AUTHOR


Ingredients

2 cups cooked or canned chickpeas (well rinsed)

½ cup raw sunflower seeds, shelled

1/3 cup red onion, chopped

3 tbsp sesame seeds (for rolling the falafel into)

3 tbsp fresh parsley, cilantro, mint each chopped

2 garlic cloves, chopped

2 tbsp olive oil

2 tbsp tahini

1 juiced lemon (about 2 tbsp)

1 tbsp brown rice flour

1 tsp baking powder

1 tsp coriander, ground

1 tsp chili powder

1 tsp cumin, ground

1 tsp sea salt

½ tsp saffron threads

fresh ground black pepper

HERB FALAFEL (V)Directions

1. Preheat oven to 190ºC

2. Place sunflower seeds into a blender and pulse for about 30 seconds or until roughly chopped.

3. Add chickpeas and pulse for 1 minute. (If using canned chickpeas please rinse and drain them prior).

4. Add onion and pulse until the mixture is slightly coarse and well combined.

5. Transfer into a mixing bowl and add all remaining ingredients, and mix well until combined into a “dough” consistency.

6. Form into 18 small round falafels and place on a lined baking sheet.

7. Roll the balls in sesame seeds.

8. Bake in oven, turning each falafel halfway through baking, until evenly golden brown (approximately 25-30 minutes).

Serving suggestion: tzatziki sauce.

Storage suggestion: wrap them tightly in

clear wrap or store in tupperware.

Reheat by popping into the oven or

toaster oven until heated through and

crisp again.

Note: Kj for additions not included in

calorie count.

Nutritional/serving informationServes: 6 (3 falafels per serve)



Kilojoules: 1088

Protein: 6g

Recipe adapted from Mckel Hill -

Nutrition Stripped



Ingredients

bunch small baby beetroot, trimmed, scrubbed

1/3 cup extra virgin olive oil

800g pumpkin, peeled, cut into 3cm pieces

1 tbsp thyme leaves

400g quinoa, rinsed

2 oranges, peeled, white pith removed

1 tbsp honey

1 tsp wholegrain mustard

1/3 cup flat-leaf parsley leaves, chopped

½ cup walnuts, toasted, chopped

120g Persian feta, crumbled (optional or use non-dairy equivalent)

QUINOA SALAD WITH BEETROOT, PUMPKIN & PERSIAN FETA (V)

Directions

1. Preheat oven to 200ºC or 180ºC fan.

2. Place beetroot on a rectangle piece of foil and drizzle with 1 tablespoon oil. Season and then fold foil to close.

3. Bake on a tray for 40 mins or until tender and skins peel off easily.

4. Spread pumpkin over a separate lined baking tray. Sprinkle with thyme, drizzle with 1 tablespoon of oil and season to taste. Toss to combine.

5. Bake together with beetroot, turning once, for 25 mins or until tender. Remove from oven to cool.

6. Meanwhile, cook quinoa following packet directions and then allow to cool.

7. Holding each orange over a bowl to catch juice, cut either side of membrane to release segments. Squeeze remaining juice into the bowl.

Dressing

1. Place the honey, mustard, orange juice and remaining oil in a screw-top jar and shake vigorously to combine.

2. Cut beetroot into wedges. Toss with pumpkin, quinoa, orange segments, parsley, walnuts and feta in a large bowl.

3. Drizzle with dressing and season to taste.




Kilojoules: 2349

Protein: 17g

Recipe adapted from taste.com

www.taste.com

Quinoa is considered a “complete” protein, containing all

the essential amino acids we need which helps build muscle,

increase metabolism and significantly reduce appetite. It

offers a whopping 14g of protein in every 100g of quinoa,

and is a healthier substitute for rice, noodles or pasta.


Ingredients

2 cups grape tomatoes, halved

2 tbsp chopped celery

2 tbsp chopped red bell pepper

2 tbsp chopped onion

2 tbsp chopped cucumber with skin

1 tbsp chopped cilantro

2 tbsp ground fl axseed

Wedge of lime

Pinch of salt

1 cup ice water, divided

Hot sauce

GAZPACHO (V)

Directions

1. Combine in a blender or food processor the tomatoes, celery, bell pepper, onion, cucumber, cilantro, fl axseed, squeeze of lime juice, salt, and ¼ cup of the water.

2. Pulse for 1 to 2 minutes, or until the mixture is fi nely chopped.

3. Add up to ¼ cup more water and pulse to combine.

4. Season to taste with the hot sauce.




Kilojoules: 1456

Protein: 17g

Recipe adapted from Alisa Bowman, The 7 Day

Slim Down

Ingredients

1 cup quinoa, dry

1 ¼ cup water

3 large tomatoes, seeded & diced

½ English cucumber, diced

1 ½ cup parsley leaves, fi nely chopped (measured after chopping)

½ cup mint leaves, fi nely chopped (measured after chopping)

2 large green onion sprigs, fi nely chopped

3 tbsp olive oil, extra virgin

1 lemon, juice of

1 tsp salt + a pinch

1 tsp ground black pepper

QUINOA TABBOULEH SALAD (V)Directions

1. Pour the quinoa into a small pot with the water and a pinch of salt. Cover, bring to a boil, then reduce heat to low and cook for 12 minutes. Remove from heat, and allow to cool for 5 minutes, then fl uff with a fork. Place quinoa in a large mixing bowl and add tomatoes, cucumber, parsley, mint and onion.

2. In another bowl, whisk together olive oil, lemon juice, 1 tsp salt and black pepper. Drizzle over salad and gently mix to combine. Serve cold.

Storage instructions: Refrigerate covered

for up to 24 hours. You can prepare

the salad and dressing in advance, and

refrigerate covered separately for up to 2

days.

Nutritional/serving informationServings Per Recipe: 6 (1 cup per serve)


Calories per serve: 199.6

Kilojoules: 835

Protein: 5g

Recipe adapted from ifoodreal

www.ifoodreal.com


Ingredients

1 onion or 2 shallots fi nely diced

½ – 1 green chilli, chopped or 1 tbsp of chilli sauce

½ – 1 tsp ground cumin

¼ tsp smoked paprika

1 x 400g (1 cup drained/250g) tin black beans, drained (see notes)

1 ripe tomato, chopped or handful cherry tomatoes halved

1 bunch coriander and a good grind of black pepper

REFRIED BLACK BEANS (V)Directions

1. Place a little olive oil into a pan on medium heat and sauté onion. Add the chilli, cumin and smoked paprika.

2. Heat the spices for a minute, combining them through the onion.

3. Add the black beans and tomato and combine well.

4. Cook until hot and beans start to soften. If too dry, add a small amount of water to moisten.

5. Season to taste, then stir through some chopped coriander.

6. Serve warm.

Serving suggestions: avocado and

a squeeze of lime on top or served

alongside sweet corn, pan roasted

broccoli, cinnamon roasted sweet potato

or a simple sun ripened tomato salad.

Note: Kj for additions have not been

included.

Substitutes for black beans: try black eyed

peas, red kidney beans or adzuki beans.




Kilojoules: 643

Protein: 12g


The Healthy Chef



Ingredients

1 onion, finely diced

1 tsp ground cumin

1 tsp smoked paprika

1 large grated carrot

2 sticks sliced celery

250g lean mince (beef, chicken, game meat are all great)

1 red capsicum, chopped

2 tbsp tomato paste

400g tomato puree

400g cooked red kidney or adzuki beans, drained

125g cherry tomato, halved


1 avocado, chopped

1 bunch coriander, chopped

1 lime

Chopped red chilli to taste

CHILLI CON CARNEDirections

1. Sauté the onion, carrot and celery for 3 minutes until softened.

2. Add the mince with the spices and stir until the mince is cooked through and browned.

3. Add the capsicum, tomato paste, tomato puree and beans.

4. Add over 2 cups of water. Bring to a simmer over a low – medium heat for 30 minutes until mixture thickens.

5. Season with salt and pepper then add cherry tomatoes and combine.

6. Prior to serving, fold in spinach and coriander.

7. Spoon into bowls, sprinkle with desired amount of chilli, chopped avocado and a squeeze of lime.

Serving suggestion: Enjoy by itself or

with a side of steamed green vegetables,

brown rice or quinoa. Or stuff the chilli

con carne into lettuce cups for something

a little different. Note: Kj for additions


Substitutes for meat: Try extra beans and

lentils or chopped tempeh for a vegetarian

version of the meal.




Kilojoules: 1180

Protein: 23g


The Healthy Chef



Ingredients

1 hard boiled egg, peeled

50g of tofu (cooked)

50g smoked salmon

5 spears asparagus

80g cherry tomatoes

Handful leafy greens

1 tsp pesto (optional)

LUNCH WITH A PUNCH

Directions

1. Arrange all of the ingredients on a plate or in a lunch container and enjoy.




Kilojoules: 931

Protein: 28.3g


The Healthy Chef


Ingredients

10 cloves garlic, smashed (approx 1 whole bulb)

2 tbsp fi nely grated ginger

1 tbsp fresh grated turmeric (or ¼ tsp dried)

1 litre chicken or vegetable stock

1 litre water

500g free range / organic chicken breast, cut into chunks (see notes on using whole chicken)

2 bunches coriander, chopped

¼ cup mirin or rice wine (optional)

3 tbsp tamari soy sauce

CHICKEN SOUP FOR THE SOUL & THE BODYDirections

1. Place the garlic, turmeric, ginger, stock, water and chicken into a large pot.

2. Bring to a low heat and simmer for 5 – 10 minutes until chicken is cooked and fl avours have infused into the stock.

3. Add mirin, tamari and coriander just before serving.

Substitutes: vegetarians can use vegetable

stock in place of chicken stock and use

organic silken tofu in place of the chicken

to boost protein.

Other nutritious vegetables, such as

shitake mushroom, spinach and kale, can

be added. Note: Kj for additions have not

been included.




Kilojoules: 807

Protein: 27g


The Healthy Chef



IF YOU THINK YOU CAN THEN YOU CAN. STEPHEN RICHARDS, AUTHOR


Ingredients – soup

1 leek, sliced

750 ml vegetable stock

500g assorted green vegetables (broccoli, kale, spinach, silverbeet, green beans, zucchini, celery)

Oil (coconut, olive, grapeseed or macadamia)

Ingredients – Thai gremolata

A small bunch parsley, chopped fi nely

The zest from 1 lemon or 2 limes

2 tsps fresh grated galangal or ginger

1 bunch fresh chopped coriander or thai basil

2 spring onions, fi nely sliced

1 clove fresh raw garlic, smashed

¼ tsp ground black pepper

DETOX VEGETABLE SOUP (V)Directions

1. To make the gremolata, simply combine all ingredients together in a bowl and set aside.

2. Sauté the leek for 1 minute on a low heat with a little water or oil.

3. Add the vegetables and the vegetable stock and bring to the boil then reduce the heat and simmer for about 3 minutes.

4. Don’t cook these vegetables for too long – just long enough to heat through.

5. Remove from the heat and blend the soup in a high speed blender.

6. Serve the soup into large deep bowls and sprinkle with combined gremolata before enjoying.

Serving suggestions to pump up the

protein: add poached salmon or ocean

trout chunks in a little stock then place

the chunks of omega 3 rich fi sh on top of

the soup.

For vegetarians: add a cup of cooked

green peas, lentils or delicate slices of

organic silken tofu.


included.




Kilojoules: 173

Protein: 6.4g


The Healthy Chef



Ingredients

300g firm tofu, cut into cubes or chicken breast

2 zucchini cut into chunks

250g cherry tomatoes

300g button mushrooms

1 red capsicum cut into chunks

½ pineapple, cut into chunks

Salad leaves, to serve

Ingredients – satay sauce

½ brown onion, finely chopped

2 garlic cloves, smashed

1 tsp grated fresh ginger

60g (¼ cup) almond butter

2 tbsp gluten free tamari soy sauce

1 tbsp honey

Squeeze of lime juice

SATAY VEGETABLE SKEWERS (V)Directions

1. Preheat grill to hot.

2. Thread the tofu or chicken, zucchini, tomatoes, mushrooms, capsicum and pineapple chunks onto skewers (pre- soaked if wooden).

3. Arrange on a baking or grilling tray lined with foil and spray with a little olive oil.

4. Grill (broil) for 10–15 minutes until golden. Make sure to turn the kebabs over halfway through cooking.

5. Make the satay sauce by combining the onion, garlic and ginger in a small saucepan and cooking for 3 minutes over a medium heat using 1 teaspoon olive oil or a little water.

6. Add the almond butter, soy sauce, honey, lime juice and 60 ml (½ cup) water.

7. Cook for another minute adding more water if necessary.

8. Arrange the kebabs over a bed of salad leaves and spoon over the satay sauce. Serve immediately.

Nutritional/serving informationServes: 4 (Recipe makes about 8 skewers)


Calories per serve: 252 (2 skewers)

Kilojoules: 527

Protein: 12.2g


The Healthy Chef


Health is a relationship

between you and your

body. Nurture it.


Ingredients

500 ml tomato puree

1 red onion, fi nely diced

1 tbsp olive oil

400g white fi sh fi llet

1 punnet, cherry tomatoes, halved

2 tbsp fresh chopped parsley

1 clove raw garlic, fi nely chopped

Zest from 1 lemon

FISH IN TOMATO SAUCEDirections

1. Heat oil in a pan over a medium heat, then sauté onion for 1 minute.

2. Pour in the tomato puree and add the cherry tomatoes. Simmer for 3 minutes.

3. Season with salt and pepper.

4. Gently lay the fi sh fi llets over the tomato sauce in the pan.

5. Cover and simmer for about 12 – 15 minutes until cooked.

6. In a small bowl combine parsley, garlic and lemon zest and scatter over the fi sh just before serving.

7. Enjoy with green vegetables for extra fi bre.




Kilojoules: 1280

Protein: 37g


The Healthy Chef



Ingredients

1 Spanish onion, diced

1 red chilli, seeded and chopped (optional)

800g chopped tomato (canned or fresh)

2 carrots, peeled and finely chopped

2 sticks celery, finely chopped

½ tsp smoked paprika

½ tsp ground cinnamon

2 tbsp, tomato paste

1 litre vegetable stock

1 tin brown lentils

Black pepper to season

SPICY RED TOMATO AND LENTIL SOUP (V)

Directions

1. In a large pot, add 1 tsp olive or grape seed oil and sauté onion, chilli (if desired), celery and carrot until lightly golden.

2. Add the tomatoes, paprika, cinnamon and tomato paste and cook through for 1-2 minutes.

3. Pour in the vegetable stock and allow to simmer for 15 minutes until soup is slightly reduced and begins to thicken.

4. Stir in the lentils, then season with black pepper.

5. Serve and garnish with a natural yoghurt and fresh chopped parsley.

Variations: For a protein boost, add in

chunks of white fish fillet or a tin of

cannellini beans in the last 10 minutes of

cooking.

Serving suggestion for a protein boost:

add in chunks of white fish fillet in the last

10 minutes of cooking.

Vegetarians: add a tin of cannellini beans

in the last 10 minutes of cooking.


included.




Kilojoules: 442

Protein: 7.5g


The Healthy Chef



THE FOOD YOU EAT CAN BE EITHER THE SAFEST AND MOST POWERFUL FORM OF MEDICINE OR THE SLOWEST FORM OF POISON.ANN WIGMORE


Ingredients

8 handfuls leafy greens, washed

4 ripe tomatoes, chopped

2 cloves garlic, smashed

2 small cucumber, chopped

2 red capsicum, chopped

1 red onion, sliced

1 bunch asparagus, trimmed

4 hard-cooked eggs, peeled and quartered

bunch chopped parsley

285g tuna in spring water, drained

Ingredients – French dressing

1 tbsp red wine vinegar

½ tsp Dijon mustard

45 ml cold pressed olive oil

Ingredients

4 cups chopped mixed greens (spinach, romaine, arugula)

56g chicken or turkey slices

1 medium tomato, chopped or sliced

¼ cup cucumbers, sliced

¼ cup mushrooms, sliced

1 cup or ½ can of kidney beans

1 tbsp dried sunfl ower seeds

Ingredients – dressing


½ tbsp extra virgin olive oil

1 clove garlic, pressed or chopped

1 tsp parmesan or pecorino sheep’s cheese (optional)

TUNA NICOISE SALAD HEALTHY CHICKEN CAESAR SALADDirections

1. Toss all the ingredients for the salad base together into a large bowl.

Dressing:

1. In a small bowl, mix the red wine vinegar and mustard fi rst, then whisk in the olive oil until creamy looking. Add a touch more oil if you want a milder dressing.

2. Just before serving, drizzle over the salad and toss to combine evenly.

Variations for vegetarians: replace tuna

with one cup of cooked cannellini or

broad beans. Vegans can omit the egg.




Kilojoules: 1290

Protein: 28.5g


The Healthy Chef


Directions

1. Combine all ingredients in a bowl or on a plate and drizzle with dressing just prior to serving.




Kilojoules: 1986

Protein: 41g


Healthiest Foods

www.whfoods.com


Ingredients

2 boneless chicken breasts

5 cups Chinese cabbage, sliced thin

½ cup shredded carrot

½ cup minced shallots

½ cup sliced almonds

¼ cup chopped fresh coriander

2 tbsp sesame seeds

Ingredients – French dressing

2 tbsp extra olive oil

2 tbsp soy sauce

¼ cup rice vinegar

3 tbsp honey

Pinch pepper

Salt & white pepper to taste

ASIAN CHICKEN SALADDirections

1. Preheat pan, season chicken with a little salt and pepper, cook chicken breasts, then shred. Alternatively, you can use cooked chicken from a roast chicken or leftover chicken.

2. While pan is heating, thinly slice cabbage, and shred carrot. Carrot is easily shredded in food processor with shredding blade. Otherwise you can shred it by hand, or slice it thin. Chop coriander and shallot cabbage and carrot mixture. Add sliced almonds.

Dressing:

3. Whisk together olive oil, soy sauce, rice vinegar, honey, red pepper fl akes, salt, and pepper. Toss with cabbage mixture and chicken. Sprinkle with sesame seeds.


Preparation time: 30 minutes if cooking the chicken, 5 minutes to chop and assemble if using precooked chicken


Kilojoules: 1579

Protein: 33.5g


Healthiest Foods

www.whfoods.com

One reason people resist

change is that they focus on

what they have to GIVE UP,

rather than

what they have to GAIN.

Rick Godwin


Ingredients

300g green peas (can use frozen, but defrost first)

2 tbsp fresh chopped parsley

2 organic/free range eggs

Zest 1 lemon

1 ½ tbsp coconut flour

Pinch of sea salt and pepper

GREEN PEA POWER FRITTERS (V)Directions

1. Roughly bash the green peas either by hand or in a blender or food processor. Be sure to keep them chunky, not pureed.

2. Place the smashed peas in a bowl with parsley, egg, lemon zest and coconut flour. The coconut flour will bind the mixture and allow it to hold its shape when cooking. Season with salt and pepper.

3. Heat a pan over a low heat with a small amount of olive oil.

4. Drop large spoonfuls of pea fritter mixture into the pan. You should get about 6 green pea fritters.

5. Cook them over a low gentle heat on each side until golden and cooked through.

Serving suggestions: Accompany with

leafy greens or steamed vegetables and

cold pressed olive oil and lemon to drizzle.


included.

Substitutes: Coconut flour (available from

most health food stores) can be replaced

with other gluten free flours such as

almond meal or brown rice flour.

Quantities of almond meal or rice flour

will need to double, so that the fritter will

hold its shape when cooked.




Kilojoules: 416

Protein: 8.3g


The Healthy Chef



Ingredients

400g drained tinned wild Atlantic salmon, or 4 x 100g salmon fi llets if cooking the salmon yourself

1 tbsp Dijon mustard

½ tbsp honey

1 large cucumber cut in half lengthwise, diced in 1cm cubes

1 large ripe fresh tomato, diced

1 medium ripe, but fi rm avocado, diced in 1cm cubes

2 tbsp chopped fresh chives (or 2/3tsp dried chives)


1 ½ tbsp chopped fresh dill (or 1 ½ tsp dried dill weed)



salt and cracked black pepper to taste

SALMON, CUCUMBER & DILL SALADDirections

1. If cooking the salmon, cook in a small amount of oil in a pan. If using tinned salmon, drain and remove from tin.

2. Mix together cucumber, tomato, avocado, chives, pressed garlic, and dill in a bowl and set aside.

3. Whisk together two tablespoons lemon juice, olive oil, salt and pepper in a separate bowl.

4. Toss with cucumber mix and serve with salmon.




Kilojoules: 1864

Protein: 37g


Healthiest Foods

www.whfoods.com


Ingredients

800g fresh whole beetroot

100g baby spinach leaves or rocket

2 fresh ripe figs

180g raspberries

2 tbsp pomegranate molasses (or aged balsamic vinegar)

1 tbsp cold pressed olive oil

ground black pepper

ROASTED BEETROOT SALAD WITH FIG + SMASHED RASPBERRY DRESSING (V)

Directions

1. Preheat oven to 180ºC.

2. Separate the whole beetroot from leaves and rinse well with the skin still on.

3. Wrap each beetroot in foil and place onto a baking tray.

4. Place in oven and roast for about 45 minutes (large beetroot) or 30 minutes (small beetroot) until soft.

5. Remove from the oven and allow to sit for about 1 hour. Keep wrapped in foil, as this helps the skin to be removed easily.

6. Then remove the foil and peel the skin off. This is easily done with your fingers.

7. Cut beetroot into quarters if large, or leave whole if smaller in size.

8. Arrange on serving plate or into a large bowl.

9. Scatter with fresh figs.

10. Smash raspberries with a fork – leaving a few whole berries for decoration. Add pomegranate molasses, black pepper and olive oil and spoon the dressing over the salad.

Serving suggestions: Top with goats

cheese, Persian feta or labneh (yoghurt

cheese).

Top with roasted walnuts, pumpkin seeds

or pistachio.

Use roasted cinnamon pumpkin or sweet

potato in place of figs.

Serve alone or alongside natural protein

sources such as fish, spinach + ricotta tart

or grass fed beef fillet.


included.


Preparation time: 2 hours (1 hour waiting time)


Kilojoules: 610

Protein: 5.3g


The Healthy Chef



Ingredients

2 tsp olive oil

1 onion, chopped

1 tsp ground cumin

½ tsp ground coriander

Pinch of red pepper flakes

1 cup split red lentils, rinsed

1 carrot, peeled and chopped

1 tomato, peeled, seeded and chopped

4 cups vegetable stock

Salt and pepper

2 tsp lemon juice

RED LENTIL SOUP (V)Directions

1. In a large pot, heat the olive oil over medium-high heat.

2. Sauté the onion and cook until soft, about five minutes.

3. Add the cumin, coriander, and red pepper flakes; stir and cook for 30 seconds.

4. Add the lentils, carrot, tomato, stock, 1 tsp of salt and ¼ teaspoon of pepper.

5. Bring to a boil, reduce heat to medium, cover. Simmer until lentils are very tender - about 40 minutes.

6. In a blender, process the soup into a smooth puree. Return to the pot, add the lemon juice and heat to serving temperature.




Kilojoules: 812

Protein 11g

Recipe adapted from

www.weightlossrecipesonline.com


Ingredients

2 cups dairy free milk (your choice of soy GMO free, coconut, rice, hazelnut or almond)

1 tsp honey

1 handful baby spinach leaves (see note)

1 banana

1 tsp ground flaxseed (linseed) or whole chia seed

½ cup ice

INCREDIBLE HULK SMOOTHIE (V)Directions

1. Combine the milk, honey, spinach, banana, flaxseed and ice into a blender. Blend until smooth, green and creamy.

2. Serve immediately and enjoy.

Note: 4 x frozen spinach cubes can be

used in place of ice blocks and baby

spinach leaves in this recipe.

LSA can be used in place of flaxseed or

chia. Smoothie boosters such as Pea

Protein can be used in this recipe.


included.




Kilojoules: 1020

Protein: 14.4g


The Healthy Chef


Kale is among the world’s

best sources of Vitamin

C, with a cup of raw kale

having more Vitamin C than

an orange. Per calorie, kale

has more iron than beef,

and more calcium than milk.

R E C I P E S : D I N N E R S T U D I O P I L A T E S I N T E R N A T I O N A L N U T R I T I O N G U I D E @ S T U D I O _ P I L A T E S7 8

DINNERRECIPES:

R E C I P E S : D I N N E R S T U D I O P I L A T E S I N T E R N A T I O N A L N U T R I T I O N G U I D E 7 9

Ingredients

1 kg ricotta (option to swap for cottage cheese, or dairy-free options of tofu or 2 x 400g tins of drained and mashed cannellini beans)

200g English baby spinach

1 tbsp chopped sage leaves

6 large eggs

½ tsp sea salt

½ cup chopped flat-leaf (Italian) parsley

¼ tsp nutmeg

1 medium sized sweet potato

SPINACH + RICOTTA TART (V)Directions

1. Preheat the oven to 160°C (325°F/Gas 3).

2. Line the base and sides of a 25 cm baking tin with baking paper

3. Place ricotta, baby spinach, sage, eggs, salt, parsley and nutmeg in a food processor and process for a few seconds until combined and spinach is shredded.

4. Transfer mixture into the baking tin.

5. Leaving the skin on, peel the sweet potato into very thin slices using a potato peeler.

6. Drizzle the sweet potato slices with a little olive oil and season. Toss to combine.

7. Place the sweet potato slices over the tart loosely.

8. Bake for 1 hour 15 minutes until set to touch. The sweet potato ribbons will set slightly into the tart as it cooks.

9. Remove and cool for one hour before removing from the tin.

Serving suggestion: enjoy warm or cold,

with a side salad. Note Kj for additions


Storage suggestion: The tart can be stored

in the fridge for up to three days.




Kilojoules: 993

Protein: 15.7g


The Healthy Chef


DINNER


Ingredients:

1 ½ lb salmon fi llet, deboned and skin removed cut into 4 pieces

3 cups thinly sliced washed cucumber, do not peel

2 tsp minced jalapeno pepper, seeds and stem removed (If you like food less spicy, use less jalapeno)

½ cup chopped spring onion (shallots)

3 tbsp chopped fresh coriander

1 ½ tbsp chopped fresh mint

Dressing:

2 + 1 tbsp fresh lemon juice

1 tbsp soy sauce


salt and cracked black pepper to taste

SALMON WITH CUCUMBER CHILI SALADDirections

1. Brush salmon with 2 tsp fresh lemon juice, salt and pepper. (You can cook with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.)

2. Put a pan on medium heat and place salmon in hot pan, skin side down without adding any oil. When cooked (usually 7 minutes, depending on thickness), it will fl ake easily when scraped with a fork, but still be pink inside. Salmon is best eaten when it is still pink inside.

3. While salmon is cooking, prepare salad by combining cucumber, peppers, spring onions, coriander and mint in a medium bowl.

Dressing:

4. Whisk together lemon juice, soy sauce, olive oil, salt and pepper. When ready to serve, toss the cucumber mixture with the dressing. Do not toss ahead as it will dilute the fl avour.

5. Place cucumber salad on a platter and place salmon on top and serve.




Kilojoules: 1506.24

Protein: 35.64g

Recipe adapted from the World’s Healthiest Foods

www.whfoods.com


Even just thinking about a

favourite food can trigger

the release of dopamine,

a feel-good hormone.

FactSlides.com

Ingredients

500g snow peas, strings removed

2 tsp olive oil

1 tbsp soy sauce

1 tbsp minced fresh ginger

1 tbsp olive oil

450g boneless, skinless chicken breasts

2 scallions, sliced

2 tsp sesame oil

1 tsp soy sauce

ASIAN CHICKEN WITH SNOW PEASDirections

1. Blanch snow peas by boiling for two minutes, then plunging into cold water. Drain.

2. Combine 2 teaspoons olive oil, 1 tablespoon of the soy sauce, and ginger in a bowl; add chicken and toss to coat.

3. Heat remaining 1 tablespoon oil in a large skillet over medium high heat.

4. Add chicken and cook until golden and no longer pink inside, approximately 5 minutes per side.Transfer to a cutting board and slice.

5. Combine the snow peas, scallions, sesame oil, and 1 teaspoon soy sauce. Serve with chicken.




Kilojoules: 895

Protein 28g


www.ifoodreal.com


YOU ARE WHAT YOU EAT. WHAT WOULD YOU LIKE TO BE?JULIE MURPHY, NUTRITION ACROSS A LIFETIME


Ingredients

900grams boneless & skinless chicken breasts, cut into 2.5 cm pieces

20 olives, cut in halves

1 large red onion, cut & separated into 1 inch pieces

2 large garlic cloves, grated and divided

1 lemon, juice and zest of

2 tbsp basil or oregano, dried

1 ½ tsp salt, divided

1 ½ tsp ground black pepper, divided

2 tbsp olive oil, extra virgin

1 large zucchini, cut into ½ inch thick rounds

3 large bell peppers, cut into 2.5 cm pieces

Cooking spray

GREEK STYLE CHICKEN KEBABS

Directions

1. If using wooden skewers, soak in water for approx. 30 minutes.

2. In a large bowl add chicken, olives, onion, 1 garlic clove, lemon juice + zest, basil or oregano, 1 tsp salt and 1 tsp black pepper.

3. Toss to combine and coat the chicken evenly. If possible, marinate for at least 30 minutes or overnight.

4. Toss zucchini and bell peppers with remaining salt and black pepper.

5. To make garlic oil, combine olive oil and 1 grated garlic clove in a small bowl and set aside.

6. Assemble the skewers by alternating the chicken with olives, red onion and vegetables on to each skewer. Probably about 5 - 6 pieces of chicken, 2 zucchini slices, 3 - 4 bell pepper slices on each.

7. Heat the grill or barbeque on low - medium heat, and spray with cooking spray.

8. Grill skewers with lid/door closed, turning every 2 - 3 minutes for even cooking.

9. Kebabs are ready when chicken is white and cooked through.

10. Remove from the grill and brush each skewer with garlic oil.

Serve hot with your favourite salad.

Storage instructions: Refrigerate covered

(remove from skewer and transfer to a

container) for up to 2 days.


Preparation time: 1 hour


Kilojoules: 644

Protein: 22g


www.ifoodreal.com


Ingredients

4 large sweet potatoes

1 ½ cups extra-virgin olive oil, divided

Salt and freshly ground black pepper

¼ cup red-wine vinegar

1 medium red bell pepper, cored, seeded, and quartered

2 tsps ground cumin

1 tbsp grated orange zest

½ cup sliced scallion

½ cup minced fresh mint leaves

1 or 2 fresh minced chiles (jalapeño, Thai, serrano, or habanero), or to taste

¼ cup raisins (optional)

SPICY SWEET POTATO SALAD (V)Directions

1. Preheat the oven to 200ºC.

2. Peel the sweet potatoes and cut them into bite-size pieces. Put them on a baking sheet, drizzle with two tablespoons of the oil, and toss to coat.

3. Sprinkle with salt and pepper, and roast, turning occasionally, until crisp and brown outside and just tender inside, about 30 minutes. Remove and keep on the pan until ready to dress.

4. Make the dressing while the potatoes cook. Put the remaining six tablespoons of oil in a blender, along with the vinegar, bell pepper, cumin, and zest. Sprinkle with a little salt and pepper. Purée until smooth.

5. Toss the warm potatoes with the scallion, mint, chiles, and raisins. Add ½ cup of the dressing, and toss to coat, adding more if necessary.Taste and adjust the seasoning. Serve immediately or at room temperature.



Calories per serve (150g): 270

Kilojoules: 1130

Protein: 2.1g

Recipe adapted from How to Cook Everything

Vegetarian by Mark Bittman

Sweet potatoes are an excellent source of carotenoid

antioxidants. They contain calcium, are high in vitamins A

and C and contain thiamine. Sweet potatoes are not related

to the potato nor the yam--they are actually a member of

the morning glory family


Ingredients

3 tbsp coconut oil

4 cloves garlic

680g shrimp, raw, peeled, tails on

1 tbs coconut aminos (similar to Tamari, but less salty)

1 tbs fi sh sauce

1 tsp black pepper

¼ cup chopped fresh cilantro

ASIAN PEPPER SHRIMPDirections

1. Put a large, heavy pan over low heat and melt coconut oil. Add minced or crushed garlic and cook. Stir for 2 to 3 minutes, keeping heat low.

2. Add shrimp and sauté until it turns pink, approx. 4 to 5 minutes.

3. Stir in coconut aminos, fi sh sauce, and pepper. Sauté with shrimp for another 1 minute.

4. Place shrimp on a plate, reserving liquid in pan. Increase heat. Heat combined oil and liquid in pan, letting it cook down for a minute or two. Pour over shrimp on plate.

5. Sprinkle each serving with a tablespoon of chopped cilantro and serve.




Kilojoules: 1172

Protein: 35g

Recipe adapted from Men’s Fitness

www.mensfi tness.com

Ingredients

2 organic chicken breast fi llets (sliced in half widthways) option to substitute fi sh for chicken

1 tbsp arrowroot

1 organic / free range egg beaten

1 cup ground almonds

2 lemons

2 tbsp parsley chopped

Steamed green broccoli to serve

ALMOND CRUSTED CHICKEN SCHNITZEL

Directions

1. In a bowl, combine almonds, the zest of 1 lemon and parsley.

2. Lightly coat the chicken breast in the arrowroot, then dip into the egg mix followed by the almond mix.

3. Cook over a low to medium heat in a pan using 1 tablespoon olive oil until lightly golden and chicken is cooked through.

4. Serve alongside steamed green vegetables with a squeeze of lemon and enjoy.




Kilojoules: 1610

Protein: 39g


The Healthy Chef



Ingredients

2 tsps olive oil

2 large leeks, trimmed, thinly sliced

250g punnet cherry tomatoes, halved lengthways

2 x 400g can cannellini beans, drained, rinsed

5 sprigs lemon thyme

4 x 170g thick white fish fillets

1 lemon, thinly sliced

LEMON AND PEPPER BAKED FISHDirections

1. Preheat oven to 200ºC.

2. Heat oil in a non-stick frying pan over a medium heat.

3. Cook leeks in pan with and 2 tablespoons water for 4-5 minutes until soft.

4. Remove from heat to a shallow baking dish.

5. Place tomatoes and beans into baking dish and combine with leeks.

6. Arrange thyme and fish fillets over vegetables in baking dish.

7. Decorate tops of fish with slices of lemon and season with freshly ground black pepper.

8. Bake for 10–15 minutes or until fish is cooked through.

9. Discard the thyme sprigs and serve immediately while hot.

Variations: You can use salmon for this

recipe if preferred, and replace the leeks

with a bunch of asparagus.




Kilojoules: 1440

Protein: 45g

Recipe adapted from Dixie Elliot at

healthyfoodguide

www.healthyfoodguide.com.au

The best, most natural

source of Omega-3 is oily

fish, such as salmon, tuna,

and mackerel, which is

also is very high in protein.

Sardines, flax seeds, chia

seeds and walnuts are also

excellent food sources of

Omega-3 fatty acids.


Ingredients

cooking oil spray

1 clove garlic, crushed

2 eschalots, fi nely chopped

pinch dried chilli fl akes

1 tbsp light crunchy peanut butter

1 tsp reduced-salt soy sauce

1 tbsp lime juice

½ cup light coconut milk

1 cup Basmati rice

400g lean beef rump steak, trimmed, thinly sliced

1 medium green capsicum, coarsely chopped

1 medium yellow capsicum, coarsely chopped

2 bunches bok choy, trimmed

150g snow peas, trimmed

SATAY BEEF SKEWERS WITH ASIAN GREENSDirections

1. Place a small saucepan over a medium heat and spray with oil.

2. Add garlic, eschalots and chilli fl akes and cook until eschalots are soft.

3. Add peanut butter, soy sauce, lime juice and coconut milk. Stir until combined well and a smooth consistency.

4. Add ¼ cup cold water and bring to the boil. Reduce heat to medium-low and simmer, uncovered, for 10 minutes, until the sauce thickens.

5. In a saucepan cook quinoa/brown rice according to packet instructions.

6. Preheat barbecue to medium-high heat.

7. Thread beef and capsicum onto 8 skewers. Spray with oil and chargrill, for 5 minutes, turning to cook evenly, until cooked to your liking.

8. In the meantime steam bok choy and snow peas. Serve skewers with rice, greens and satay sauce.

To make it vegetarian, replace the beef with

thin slices of onion, zucchini and fi rm tofu.




Kilojoules: 1640

Protein: 29.7g

Recipe adapted from Liz Macri at

healthyfoodguide

www.healthyfoodguide.com.au


Ingredients

900g skinless, boneless chicken thighs, cut into bite-sized pieces

2 cups coarsely chopped onion (1 onion)

2 tbsp minced peeled fresh ginger

2 tsps curry powder

1 tsp ground coriander

½ tsp ground cumin

½ tsp crushed red pepper or ground red chilli

4 garlic cloves, minced

2 cups (1cm) cubed peeled baking potato

1 tsp salt

1 (400g) can diced tomatoes, undrained

2 bay leaves

1 (7cm) cinnamon stick

½ cup plain fat-free yogurt (substitute with coconut milk for dairy-free option)

4 cups hot cooked long-grain brown rice (or substitute with quinoa)


CHICKEN KORMADirections

1. Heat a large pan over medium-high heat.

2. Add chicken; sauté for 8 minutes until lightly browned.

3. Remove chicken from pan.

4. Transfer the chicken to a 4.5 to 5 litre electric slow cooker

5. Sauté onion in pan for 3 minutes.

6. Stir in ginger, curry, coriander, cumin, red pepper and garlic, and sauté for a further 2 minutes.

7. Pour onion and spice mixture over chicken in slow cooker.

8. In the slow cooker, stir in potato, salt, tomatoes, bay leaves and cinnamon stick.

9. Cover with lid and cook on LOW for 6 hours

10. Once cooked, remove bay leaves and cinnamon stick.

11. Turn slow cooker off and allow to stand for 15 minutes

12. Stir in yoghurt/coconut milk and combine well. Serve warm.

Serve chicken mixture over brown rice/

quinoa or sprinkle with coriander.


included.


Preparation time: 15 minutes + 6 hours slow cooking


Kilojoules: 1243

Protein: 27g

Recipe adapted from Cooking Light

www.cookinglight.com


Ingredients

2/3 cup dry or 2 cups cooked quinoa

3 large handfuls kale, stalks removed & fi nely chopped (I used pre-washed baby kale)

3 medium apples, cored & diced (use sweet variety)

5 celery stalks, diced

1 cup walnut halves or pieces

Cinnamon Dressing:

¼ cup olive oil, extra virgin

¼ cup apple cider vinegar

2 tbsp maple syrup or honey

½ lemon, juice of

1 tsp cinnamon

1 tsp salt

½ tsp ground black pepper

CINNAMON APPLE AND WALNUT KALE QUINOA SALAD (V)

Directions

1. Cook dry quinoa according to package instructions. Transfer cooked quinoa to a large mixing bowl with kale, walnuts, apples and celery.

2. In a small frying pan, toast walnuts on low-medium heat, tossing regularly until lightly brown. Transfer to a bowl with other ingredients.

3. To assemble dressing, whisk together cinnamon dressing ingredients. Prior to serving, pour over salad and combine. Serve cold or warm, on its own or with chicken or turkey.

Storage instructions: Refrigerate salad

without the dressing for up to 2 days.

Dressing keeps well refrigerated for a few

weeks. All dressed salad stays fresh in the

fridge for up to 1 day.



Calorie per serve (1.5 cups): 388.3

Kilojoules: 1625

Protein: 8.2g


www.ifoodreal.com

Meat Ingredients

Your choice of:

Chicken breast 100g (172 calories)

Small beef rump steak 105g (186 calories)

Swordfi sh steak 100g (121 calories)

Tuna steak 100g (144 calories)

Salmon steak 100g (202 calories)

Vegetable Ingredients

Your choice of 2:

1 cup spinach (7 calories)

½ cup kale (15 calories)

½ cup broccoli (15 calories)

½ cup green beans (14 calories)

1 cup zucchini (19 calories)

½ cup snow peas (18 calories)

CLASSIC MEAT AND VEG

Directions

1. Cook meat using desired cooking method (bake or grill) using minimum oil.

2. Serve warm with your choice of fresh vegetables (preferably steamed to maintain nutritional value).


Ingredients

250g punnet cherry tomatoes, halved

240g (1 cup) fresh low-fat ricotta

2 tbsp chopped fresh basil

40g (¼ cup) pitted kalamata olives, finely chopped

4 (about 125g each) veal schnitzels

Olive oil spray

2 small eggplant, trimmed, cut lengthways into eight 1cm-thick slices

3 zucchini, trimmed, cut lengthways into 5mm-thick slices

Rocket leaves, to serve

Balsamic vinegar, to serve

VEAL AND ZUCCHINIDirections

1. Preheat oven to 200ºC. Line a baking tray with baking paper. Place tomatoes, cut-side up, on tray. Season to taste. Bake for 10-12 minutes or until just soft.

2. Combine ricotta, basil and olives in a bowl and stir well.

3. Meanwhile, place 1 schnitzel between 2 pieces of plastic wrap. Tenderise with the flat side of a meat mallet or a rolling pin until 2mm thick. Repeat with remaining veal. Cut each piece of veal in half.

4. Preheat a barbecue or grill on high. Spray with oil. Grill eggplant and zucchini each side until tender and lightly browned. Grill veal for 1-2 minutes each side. To serve, place 1 slice of veal on each plate. Top with 1 slice of eggplant, 2 slices of zucchini and 2 tablespoons of ricotta. Repeat.

5. Top with tomato and rocket. Drizzle with balsamic vinegar.




Kilojoules: 1170

Protein: 38g

Recipe adapted from taste.com.au

www.taste.com.au

Also known as summer

squash, zucchini packs some

nutritional punch. They can

grow as large as the size

of a baseball bat, although

they are most flavoursome

when they’re small - under

six inches long. Zucchini

and other summer squash

varieties contain vitamins A

and C, along with potassium

and calcium


YOUR IDEAL BODY

STARTS RIGHT NOW: IN THE

KITCHEN.


Ingredients

3 tbsp olive oil

1 medium onion, fi nely chopped (about 1 cup)

4 stalks celery, fi nely chopped (about 1 cup)

1 large head caulifl ower, trimmed and coarsely chopped

¼ tsp sea salt

CAULIFLOWER RICE (V)Directions

1. Heat the olive oil in a large skillet over medium heat. Sauté the onion for 8 to 10 minutes, until soft and translucent. Add the celery and sauté for 5 minutes.

2. In a food processor, pulse the caulifl ower until it is the texture of rice. Add the caulifl ower to the skillet, cover and cook for 15 to 20 minutes, stirring occasionally, until soft. Stir in the salt and serve.

Serving suggestion: add to steamed or

roasted veges, grilled fi sh, stir fries




Kilojoules: 670

Protein: 5g

Recipe adapted from

www.glutenfreeliving.com

You may like to spice things up with these suggestions from Mckel Hill - Nutrition Stripped.


• Spanish Caulifl ower Rice – add 1 Tbs. red pepper fl akes + ¼ cup your favorite salsa + diced tomatoes + jalapenos + fresh cilantro

• Curry Caulifl ower Rice – add 1 Tbs curry powder seasoning + fresh grated ginger + red chilies + fresh lime juice

• Fried Caulifl ower Rice – add scrambled egg + 1 tbs sesame seeds + fresh grated ginger + 1 tbs soy sauce

• Italian Caulifl ower Rice – add 1 tb. dried oregano + fresh basil + diced sundried tomatoes + diced red onion

• Greek Caulifl ower Rice – add 1 tbs oregano + 1 tbs capers + ¼ cup diced kalamata olives + 1 tbs Dijon mustard + 1 tbs apple cider vinegar

• Sweet Caulifl ower Rice – a dash of cinnamon + stevia to taste + vanilla extract/powder (leave out onions in cooking process)

• Lemon Caulifl ower Rice – juice of 1 lemon + 1 tsp sea salt

• Sushi Caulifl ower Rice – 1 tbs. rice vinegar + 1 tsp stevia/organic sugar + nori/kelp fl akes

• Herbed Caulifl ower Rice – a mix of fresh herbs diced fi nely such as dill, chives, or basil, oregano, rosemary, etc.

• Cheezy Caulifl ower Rice – 1 - 2 tbs nutritional yeast + almond milk to create a “sauce” + dash of cayenne

Note: Kj for additions not included in calorie count.


Ingredients

450g boneless, skinless chicken breasts

2 tbsp coconut oil

1 medium onion, finely chopped (about 1 cup)

2 heads broccoli, sliced into 8 cm spears (about 4 cups)

2 medium carrots, sliced (about 1 cup)

2 heads baby bok choy, sliced crosswise into 2 cm strips (about 1 ½ cups)

110g shiitake mushrooms, stemmed and thinly sliced (about 1 cup)

1 small zucchini, sliced (about 1 cup)

½ tsp sea salt

1 ½ cups water

2 tbsp arrowroot powder

2 tbsp toasted sesame oil

2 tbsp ume plum vinegar

1 tbsp honey

ASIAN STIR-FRYDirections

1. Rinse the chicken and pat dry with paper towel. Then cut into 2.5 cm cubes.

2. Heat the coconut oil over medium heat in a large frying pan Sauté the onion for 8 to 10 minutes, until soft.

3. Add the broccoli, carrots and chicken and sauté for 10 minutes, stirring periodically until almost tender and chicken is browned.

4. Add the bok choy, mushrooms, zucchini and salt and sauté for five minutes. Add one cup of the water, and cover with a lid. Cook until the vegetables are wilted.

5. Dissolve the arrowroot powder in the remaining ½ cup of water, stirring until thoroughly dissolved. Pour the arrowroot mixture into the vegetables and cook for 2 to 3 minutes, stirring constantly. The sauce will thicken and become silky.

6. Add in the sesame oil, vinegar and honey, then serve.




Kilojoules: 1464

Protein 27g

Recipe adapted from

www.glutenfreeliving.com

Iron from dark green

vegetables, lentils, beans

and other plant foods is

called nonheme iron, which

is harder to absorb than iron

from animal foods. Including

vitamin C-rich foods such as

strawberries, oranges and

broccoli in your diet helps

your body absorb nonheme

iron more efficiently.


Ingredients

4 pieces of white fish

1 medium onion, cut in half and sliced medium thick

5 cups chopped bok choy, cut into 1cm slices (remove tips of leaves and discard)

2 cups thickly sliced fresh shiitake mushrooms, 1cm thick (stems removed)

Dressing

1/3 cup minced scallion (also known as spring onions or shallots)


1 tbsp finely minced fresh ginger


1 tbsp soy sauce


salt and white pepper to taste

15-MINUTE STEAMED WHITE FISH WITH BOK CHOY

Directions

1. Slice onion, chop bok choy, and mince garlic.

2. Combine dressing ingredients in a small bowl and set aside.

3. Add 200ml of water to the bottom of a saucepan with a steamer and bring to the boil.

4. Season the fish with salt and pepper before steaming.

5. Place the onion, mushrooms, and fish (in this order) into the steamer.

6. Cover with a lid, and steam for approx 3 minutes.

7. Add bok choy and steam for a further 3 minutes or until the fish is done.

8. Serve with fish on top of vegetables and then drizzle dressing.




Kilojoules: 882

Protein: 26.46g


Healthiest Foods

www.whfoods.com

Water accounts for around

two-thirds of our body

weight, and typically a

minimum of six to eight

glasses of water is needed

to keep the body performing

at optimal levels (the

amount of water needed

differs according to an

individual’s health, physical

activity, environment, etc).


Ingredients

700g salmon fi llet, cut into 8 pieces, skin and bones removed

1 large fennel bulb sliced thin (save 1 tbsp chopped green tops to use for garnish)

2 tbsp fresh squeezed lemon juice

Salt and white pepper to taste

SALMON WITH FENNEL

Directions

1. Season salmon with salt and pepper. Set aside.

2. Sauté fennel bulb in a pan over medium heat for one minute stirring constantly.

3. Add ¼ cup water, lemon juice, pinch salt and pepper, and place salmon on top.

4. Reduce heat to low and cover. Cook for about 5 minutes. Do not overcook fennel, or it will lose its fl avour. Serve sprinkled with chopped green fennel tops.




Kilojoules: 1365

Protein: 34.95g


Healthiest Foods

www.whfoods.com

Ingredients

4 boneless chicken breasts

220g mixed salad greens

¼ cup sliced fresh basil leaves

2 tbsp fresh oregano leaves

2 tomatoes sliced

1 cucumber sliced


Salt and cracked black pepper to taste

Dressing




10-MINUTE CHICKEN SALADDirections

1. Rinse and dry salad greens along with fresh herb leaves. Tip: to remove oregano leaves run your fi ngers down the stem and then place whole in salad.

2. Heat a non-stick pan over medium heat. Season chicken breasts with a little salt and pepper and place in pan skin side up. Cook for about 10 minutes, turning once, until cooked through. Time will depend on the thickness of the breasts.

3. Toss salad greens with lemon juice, olive oil, salt, and pepper. Arrange greens onto plates, with chicken breasts on top. Serve immediately.




Kilojoules: 1480

Protein: 58.57g


Healthiest Foods

www.whfoods.com


SUCCESS WILL BE WITHIN YOUR REACH ONLY WHEN YOU START REACHING OUT FOR IT. STEPHEN RICHARDS, THINK YOUR WAY TO SUCCESS: LET YOUR DREAMS RUN FREE


Ingredients

2 capsicum, cut into chunks (red and yellow)

500g pumpkin cut into large chunks

1 red onion, cut into wedges

2 zucchini, cut into chunks

180g (1 cup) quinoa, well rinsed + drained

1 ½ cups water

1 lemon

Small bunch parsley chopped

1 tbsp pesto

ROASTED MEDITERRANEAN VEGETABLES + QUINOA (V)Directions

1. Preheat oven to 200ªC.

2. Combine capsicum, pumpkin, zucchini and red onion with 1 teaspoon olive oil.

3. Season with ground pepper and a little cinnamon.

4. Roast for 30 minutes or until pumpkin is tender.

5. Cook quinoa by combining into a small pot with 2 cups of water, similar to rice. Bring to the boil, turn down the heat to low and cover.

6. Cook for 15 minutes until tender and water is absorbed. Remove from the heat and allow to sit for another 10 minutes.

7. Remove vegetables from the oven and place into a large bowl. Add the quinoa, lemon zest and a little juice, parsley and pesto. Mix through lightly until combined. Spoon into serving bowls and enjoy.


Preparation time: 45 min


Kilojoules: 882

Protein: 8.5g


The Healthy Chef



Ingredients

2 onions, chopped

2 carrots, grated or fi nely diced

2 sticks celery, fi nely diced

600g lean beef mince (grass fed if possible)

1 cup beef stock

1 litre (4 cups) tomato puree or chopped diced tomatoes

2 – 3 generous tbsp low salt tomato paste

½ tsp smoked paprika

Sea salt and pepper to taste

Zucchini spaghetti


1.2 kg zucchini

LOW CARB SPAGHETTI BOLOGNESEDirections

1. Add a little olive oil to a pot and sauté’ the onion, carrot and celery until the onion is transparent and the vegetables have softened.

2. Add the beef mince and cook for 5 – 10 minutes until browned.

3. Stir through the tomato paste and stock and cook for about 3 minutes.

4. Add tomato and paprika.

5. Cover the pot and cook sauce over a low heat for 1 hour until the sauce has thickened and developed a rich fl avor.

6. Season to taste and remove from heat.

7. To make the zucchini noodles, slice the zucchini along a mandolin to form long spaghetti noodles.

8. Toss zucchini briefl y in a pan over a medium heat for 1 – 2 minutes with a little pesto and spinach leaves. For each serve, allow 200g zucchini and 50g spinach.

9. Divide zucchini spaghetti on to plates and serve on top with bolognese sauce, chopped parsley and grated Pecorino Romano cheese. Serve immediately.

Serving suggestions: smoked paprika;

pinch of nutmeg; gremolita (chopped

parsley + lemon zest + garlic); thyme,

parsley, basil; porcini mushrooms.

Variations for vegetarians: chopped or

grated assorted mushrooms.


Preparation time: 1 hour


Kilojoules: 1290

Protein: 27g


The Healthy Chef



Ingredients

500g fresh raw skinless and boneless salmon fi llet, chopped

1 small bunch chopped parsley


Zest and juice from 1 lemon

Good grind of pepper and a little sea salt

1 egg

50g (½ cup) almond meal to coat (optional)

To make from tinned salmon:

185 g tin wild salmon, drained

1 organic egg

1 spring onion (scallion), sliced

1 tbsp parsley, chopped

SALMON BURGERSDirections to make salmon burgers from fresh salmon:

1. Place the salmon, spring onion, parsley, lemon zest, juice, egg and a little salt and pepper into a food processor. Process until just combined.

2. Shape the mixture into 8 burgers.

3. Roll them in almond meal and place into the fridge to for 15 minutes or more (this helps them to keep their shape).

4. Pour a little olive oil into a pan and place over low-medium heat. Cook the burgers, turning once until crisp, golden brown and cooked through.

5. Serve warm with steamed vegetables or a side salad.

Serving suggestion: Steamed greens,

roasted sweet potato or leafy greens.

Note: kj for additions have not been

included.

Directions to make salmon burgers from tinned salmon:

1. In a bowl, mix the salmon, egg, parsley and spring onion, then season with freshly ground black pepper. Test cook a batch to see they hold together when cooked.

2. Place spoonfuls of the salmon mixture into a pan and cook over a medium heat with a splash of olive oil for 1 – 2 minutes each side until golden.

Notes: These burgers keep for two to

three days in the fridge after cooking.

They are also delicious thrown into your

lunchtime salad for an added protein hit.

Nutritional/serving informationServes: 4 (2 burgers each)Preparation time: 25 minutesCalories per serve: 255

Kilojoules: 1070Protein: 27.7g


The Healthy Chef


R E C I P E S : D I N N E R S T U D I O P I L A T E S I N T E R N A T I O N A L N U T R I T I O N G U I D E @ S T U D I O _ P I L A T E S1 0 0

Ingredients

2 boneless, skinless chicken breasts, cut in 5cm pieces

4 cups chicken stock

1cm sliced fresh ginger, sliced (or ½ tsp dried ginger)

6 whole cloves

2 cinnamon sticks

5 star anise

½ tsp dried fennel seeds

1 medium-sized onion, chopped in big pieces

3 cloves garlic, chopped in big pieces

6 whole medium dried shiitake mushrooms

500g green beans, ends cut off

½ cup minced spring onions

JAPANESE STYLE CHICKEN IN A BOWLDirections

1. Sauté onion in a medium saucepan over medium-low heat for about 5 minutes, stirring frequently.

2. Add garlic and continue to sauté for another minute.

3. Add chicken stock, ginger, cloves, cinnamon stick, star anise, fennel seeds, and shiitake mushrooms. Turn heat to medium and simmer for 15 minutes.

4. While broth is simmering, cut ends off beans and cut into 1-inch pieces.

5. Strain broth mixture (saving shiitake mushrooms) and put liquid back into pan.

6. Bring to a boil, add chicken pieces and green beans, and cook on medium heat for 7-10 minutes. You may need to skim the surface a little while chicken pieces are cooking. Slice shiitake mushrooms and add to chicken and broth.

7. Add scallion as well as salt and pepper to taste.




Kilojoules: 1042

Protein: 34.10g


Healthiest Foods

www.whfoods.com

First we make our habits,

then our habits make us.

Charles C Noble

R E C I P E S : D I N N E R S T U D I O P I L A T E S I N T E R N A T I O N A L N U T R I T I O N G U I D E 1 0 1

Ingredients

4 x 200g salmon fillet, bones removed (can substitute any fish, such as sardines, blue eye, snapper)

500g green peas (fresh or frozen)

Avocado Salsa Verde

1 avocado, peeled and stone removed (200g)

Juice from ½ lemon

1 bunch flat-leaf (Italian) parsley

1 small bunch mint leaves

½ cup (125 ml) water

Sea salt and white pepper to taste

PAN ROASTED SALMON & MASHED GREEN PEASDirections

1. Preheat your oven to 200ºC.

Avocado salsa verde:

2. Combine the avocado, lemon juice, parsley, mint and ¼ cup (60 ml) of the water in a high speed blender. Blend until smooth.

3. Add the rest of the water and blend until consistency is lump free.

4. Season with a little sea salt and pepper then place into the fridge until required.

Salmon fillets and peas:

5. Place the salmon fillets skin side down in an ovenproof pan with a little olive oil and cook over a medium heat for 2 – 3 minutes.

6. To finish cooking the salmon, place the pan into the oven for another 4 – 5 minutes.

7. Cook peas according to packet directions and then drain.

8. Add 2 heaped tablespoons of the salsa verde to the peas and smash with a potato masher.

Serving suggestion: Serve a scoop of

mashed green peas onto serving plates

and top with a piece of roasted salmon.

Garnish with a little lemon and a drizzle of

salsa verde.




Kilojoules: 1650

Protein: 46g


The Healthy Chef



Ingredients

1 clove garlic, minced

½ tbsp salt

1 tbsp caraway seeds

1 tbsp ground paprika

1 tbsp ground black pepper

1 cup fresh parsley leaves, minced (about ¼ cup)

1 tbsp grainy mustard

1 large egg

900g ground pork

CZECH MEATBALLSDirections

1. Preheat the oven to 200°C. Cover a large baking sheet with parchment paper or aluminum foil.

2. In a large bowl, mix the garlic, salt, caraway seeds, paprika, pepper, parsley, mustard, and egg with a fork until combined. With your hands crumble the pork into the bowl and knead until all of the ingredients are incorporated.

3. Moisten your hands with water and shake to remove excess. Measure a level tablespoon of pork and roll into a ball between your palms.

4. Line up the meatballs on the prepared baking sheet, about 4 cm apart.

5. Slide the meatballs into the oven and bake for 20 to 25 minutes, until golden brown and cooked through.




Kilojoules: 1021

Protein: 41.5g

Recipe adapted from Well Fed: Paleo Recipes

For People Who Love to Eat by Melissa Joulwan

www.meljoulwan.com


Ingredients


4 cups finely shredded Wombok cabbage (or any other cabbage available)

450g thick white fish fillet cut into 1½ inch pieces

1 tbsp + 2 cups vegetable stock

1 tbsp fresh minced fresh ginger

1 cup chopped scallion

1 medium sized tomato, chopped and seeds removed

1 ½ tbsp chopped fresh mint

2 tbsp fresh lime juice

2 cups mung bean sprouts, chopped


1 tbsp toasted sesame seeds

POACHED WHITE FISH WITH WOMBOK CABBAGEDirections

1. Mince garlic and shred cabbage

2. Heat 1 tablespoon stock in a large stainless steel pan. Sauté ginger and fish in broth for two minutes, stirring constantly.

3. Add remainder of stock and bring to a simmer on high heat for about 3 minutes.

4. Add scallion, tomato, mint, lime juice, Napa cabbage, bean sprouts, salt and pepper. Cook for about 3 minutes, ensuring not to overcook the cabbage and sprouts.

5. Combine well and remove from heat. Season with salt and pepper and spoon into bowls. Sprinkle with sesame seeds prior to serving.

Healthy cooking tips: When cutting and

cooking white fish for dishes such as this

it is best to buy fillets that are thick, so

that they don’t fall apart. You can sear the

pieces on all sides by stirring gently before

adding the liquid. This will seal in the

flavour. The real key to the success of this

recipe is to make sure both the cabbage

and bean sprouts are still almost raw. By

slicing the cabbage very thin you can add it

at the end of the cooking with the sprouts.




Kilojoules: 753

Protein: 27.35g


Healthiest Foods

www.whfoods.com


Ingredients

4 (170g) mahi-mahi steaks

2 tsps olive oil

Salt and pepper, to taste

2 cloves garlic

1 small red onion, thinly sliced

2 large tomatoes, peeled, seeded and chopped

1 handful fresh basil

Balsamic vinegar

Ingredients

2 large handfuls mixed salad greens

1 grated raw beetroot

1 grated raw carrot

1 red apple, chopped

1 tbsp pumpkin seeds

1 tbsp sunfl ower seeds

2 tbsp goji berries

1 avocado

Aged balsamic dressing to serve

GRILLED MAHI MAHI WITH TOMATO BASIL SALAD

RAW ENERGY SALAD (V)

Directions

1. Pat mahi-mahi dry with paper towels.

2. Sprinkle the oil, salt and pepper over fi sh. Grill the mahi-mahi on a skillet or griddle pan over a medium heat until cooked.

3. Add garlic and onions to the pan and cook until soft and fragrant.

4. Add tomatoes and basil. Cook until basil is slightly wilted. Season with salt and pepper and a dash of balsamic vinegar. Serve with mahi mahi.



Calories: 190

Kilojoules: 795

Protein: 40g


Healthiest Foods

www.whfoods.com

Directions

1. Place the mixed salad greens into serving bowls.

2. Top with beetroot and carrot followed by some red apple, pumpkin seed, sunfl ower seed and goji berries. Lightly toss salad leaves to evenly distribute ingredients.

3. Add half a peeled avocado to each salad.

4. Serve with balsamic dressing.

Nutritional/serving informationServes 2



Kilojoules: 1339

Protein: 7.7g


The Healthy Chef



Ingredients

2 telegraph cucumbers or continental cucumbers or 1 cup kelp noodles

1 small carrot

Large handful bean sprouts

Handful baby spinach leaves

1 red capsicum, fi nely sliced

2 spring onions, chopped

½ red chilli (optional)

2 bunches coriander chopped

Dressing

Juice from 1 lime

1 tsp fresh grated fresh ginger

2 tsps shoyu or liquid aminos

2 tsps raw honey

2 tbsp tahini or raw almond butter

A little chilli if you want some heat

RAW PAD THAI (V)Directions

1. Use a vegetable peeler or mandolin to slice all the vegetables into long noodle-like strips.

2. Toss all the salad ingredients together then place into a large serving bowl.

3. Whisk together the dressing in a small jug and pour over the salad just before serving.




Kilojoules: 518

Protein: 5.1g


The Healthy Chef


If you’re craving sweet food,

eat instead sour foods such

as kimchee, pickles and

sauerkraut, which contain

probiotics and several

nutrients as well as reducing

sugar cravings.


Ingredients

700grams salmon fillet, cut into 2 cm cubes

3 tbsp soy sauce or tamari for gluten free option divided

300grams green beans, trimmed & cut into 1 inch pieces

2 cups mushrooms, sliced

1 tbsp garlic, crushed & divided

1 tbsp ginger, minced & divided

2 tsp sesame oil, divided

½ lemon, juice of

¼ cup green onion, chopped

½ tbsp sesame seeds

ASIAN SALMON AND GREEN BEANS STIR FRYDirections

1. In a medium mixing bowl, combine salmon with 2 tbsp soy sauce/tamari. Cover and allow to marinate in the fridge.

2. Preheat large deep non- stick wok on low - medium heat and add 1 tsp sesame oil. Add salmon, ½ tbsp garlic, ½ tbsp ginger and cook for 8 - 10 minutes or until fish is cooked through, stirring occasionally. Transfer to a bowl to rest.

3. Return wok to stove and increase heat to medium – high. Add remaining sesame oil. Add green beans, mushrooms, remaining soy sauce, garlic and ginger and cook for 5 minutes, stirring occasionally. Return salmon to the wok, squeeze lemon over, top with green onions and sesame seeds. Stir gently to combine well. Remove from heat and serve immediately.

Storage instructions: Refrigerate covered in

an airtight container for up to three days.



Calories per serve (1 ¼ cup): 429.8

Kilojoules: 1798

Protein: 49.7g


www.ifoodreal.com


Ingredients

1 medium onion, cut in half and sliced medium thick

1 tbsp minced fresh ginger


2 cups fresh sliced shiitake mushrooms

1 bunch thin asparagus, cut in 5cm lengths (discard bottom fourth)

¼ cup fresh lemon juice

2 tbsp soy sauce

Pinch red pepper flakes

3/4 lb white fish cut into 3cm pieces

8 large scallops

8 large prawns, peeled and deveined

1 cup cherry tomatoes cut in quarters



SAUTÉED SEAFOOD WITH ASPARAGUSDirections

1. Slice onion and chop garlic.

2. Sauté onion over medium high heat for two minutes, stirring constantly.

3. Add ginger, garlic, mushrooms and asparagus. Continue to stir-fry for another three minutes, stirring constantly.

4. Add lemon juice, soy sauce, red pepper flakes, cod, scallops, and shrimp and stir to mix well. Cover and simmer on medium heat for approx. five minutes stirring occasionally.

5. Add tomatoes, coriander, salt and pepper and stir well. Serve immediately.




Kilojoules: 1065

Protein: 36.86g


Healthiest Foods

www.whfoods.com

R E C I P E S : S N A C K S S T U D I O P I L A T E S I N T E R N A T I O N A L N U T R I T I O N G U I D E @ S T U D I O _ P I L A T E S1 0 8

SNACKSRECIPES:

R E C I P E S : S N A C K S S T U D I O P I L A T E S I N T E R N A T I O N A L N U T R I T I O N G U I D E 1 0 9

Ingredients

3 cups (350g) natural bircher muesli (or 3 cups combined almond meal, seeds, walnuts + sun-dried dried fruit).

½ cup (50g) LSA – ground linseed + almonds + sunfl ower seed

3 organic eggs

1 tsp vanilla extract or paste


¼ cup (60 ml) olive oil or macadamia nut oil

¼ cup (60 ml) honey

MUESLI POWER BARS (V)Directions

1. Preheat oven to 160ºC fan forced.

2. Add all ingredients to a large bowl and combine until mixed well.

3. Prepare a baking tin lined with baking paper. Spoon ingredients into baking tin, distributing evenly.

4. Bake for 25 – 30 minutes until golden.

5. Allow to cool in tin then cut into approx. 16 pieces.

Store in an airtight container in fridge for

up to 5 days




Kilojoules: 583

Protein: 4.5g (can double this by adding 2 tablespoons of no carb protein powder)


The Healthy Chef


Ingredients

1 bunch of kale , washed, cut into 5 cm pieces with ribs removed (about 3 cups)

1 tbsp olive oil

½ tsp salt

KALE CHIPS (V)

Directions

1. Preheat the oven to 165ºC

2. Toss the kale with the olive oil and salt.

3. Place on a baking sheet and bake for 10 to 15 minutes, mixing once half-way through. The kale should be crispy, not browned.




Kilojoules: 213

Protein: 1g

Recipe adapted from Pam Peeke,

The Hunger Fix

R E C I P E S : S N A C K S S T U D I O P I L A T E S I N T E R N A T I O N A L N U T R I T I O N G U I D E @ S T U D I O _ P I L A T E S1 1 0

Ingredients

330g raw whole almonds or walnuts

60g WPI protein - chocolate or your choice of fl avour

20 fresh dates, pitted

3 generous tbsp cacao powder

1 tsp natural vanilla extract


1 orange

coconut, goji berry, cacao, nuts for rolling

Ingredients

2 whole oranges

1 whole lime

½ whole lemon

1 large handful baby spinach leaves or your choice of greens

Small sprig parsley

1 ½ - 2 cups water depending on your desired consistency (see notes)

PROTEIN POWER BALLS (V) IMMUNITY BOOSTING GREEN SMOOTHIE (V)Directions

1. Place almonds into the food processor with cinnamon, protein powder, a little orange zest and cacao powder, then pluse until the mix looks crumbly.

2. Add dates and vanilla extract, process again until the mix starts to bind together.

3. Add a splash of water if you need to, so that mixture is soft and moist and can form into ball.

4. Form into approx. 14 decent sized balls.

5. Roll in coconut or any of the suggested coatings. Store in the fridge.

If you can’t have nuts, grind up some

sunfl ower, pumpkin and linseeds in place

of the almonds.

Store in the fridge for up to 4 weeks




Kilojoules: 703

Protein: 8.2g


The Healthy Chef


Directions

1. Peel all the fruit, removing all skin, and combine in a blender with baby spinach, parsley and water.

2. Blend until smooth.

3. Serve immediately over ice if desired.

Some of your water can be replaced with

coconut water or pumpkin seed milk.


included.


Preparation time: 1 minute


Kilojoules: 399

Protein: 3.7g


The Healthy Chef


Temperature can affect appetite.

A cold person is more likely

to eat more food.

M E A L P L A N N I N G S T U D I O P I L A T E S I N T E R N A T I O N A L N U T R I T I O N G U I D E 1 1 1

OTHER LOW CALORIE SNACKS

Food Serving Size Calories

Celery 1 cup 14

Watermelon 200 grams 60

Apple half 30

Blueberries 1 cup 83

Almonds 10 Almonds 67

Sautéed Kale 1 cup 80(with 1 garlic clove,1 tsp olive oil, saltand pepper)

Banana (small) 80 grams 73

Carrot 1 cup 52

Strawberries ½ cup 23

Coconut Yogurt 100 grams 82(natural)

Ingredients

1 large head romaine lettuce, outside leaves discarded

1 large tomato, chopped

1 small red bell pepper, julienned into 1 inch long pieces

½ small avocado, cut into chunks

2 tbsp coarsely chopped walnuts (optional)

Dressing:

2 tbsp lemon juice

2 tsp balsamic vinegar

Extra virgin olive oil to taste


ROMAINE & AVOCADO SALAD (V)

Directions

1. Remove outer leaves of lettuce heads and discard. Cut off bitter tops of lettuce leaves and discard.

2. Chop remaining inner leaves. Rinse in cold water, spin lettuce to dry. Or remove as much water as possible in a colander and then dry with paper towel.

3. In a small bowl, whisk together dressing ingredients. Drizzle over salad greens just before serving. Sprinkle with chopped walnuts if desired.



Calories: 52

Kilojoules: 216

Protein: 2.36g

Recipe adapted from The World’s

Healthiest Foods

www.whfoods.com

A salad as a snack? Why not!

M E A L P L A N N I N G S T U D I O P I L A T E S I N T E R N A T I O N A L N U T R I T I O N G U I D E @ S T U D I O _ P I L A T E S1 1 2

COFFEEBase Drink Serving Size Calories

Water Long Black 250 ml 2

Soy Milk

Piccolo on Soy Milk 85 ml 46

Latte on Soy Milk 250 ml 104

Flat White on Soy Milk 250 ml 100

Almond Milk

Piccolo on Almond Milk 85 ml 56

Latte on Almond Milk 250 ml 100

Flat White on Almond Milk 250 ml 96

Rice Milk

Piccolo on Rice Milk 85 ml 42

Latte on Rice Milk 250 ml 129

Flat White on Rice Milk 250 ml 126

TEADrink Serving Size Calories

Black Tea, no milk 1 cup 2

Green Tea 1 cup 2

Jasmine Tea 1 cup 1

White Tea 1 cup 1

Peppermint Tea 1 cup 1

Camomile Tea 1 cup 2

OTHERDrink Serving Size Calories

Soda Water 1 cup 0

San Pellegrino Sparkling Water 1 cup 0

Orange Juice 1 cup 112

DRINKSGive your body the right food and it will do the right thing.

T Colin Campbell

Keep this guide in mind when choosing drinks and remember not to exceed your daily calorie budget, which includes drinks.


MEAL PLANNING


DAY 1 Meal Calories Ingredients Drinks Additional Calories

Total Calories

Breakfast Poached eggs over sautéed greens

260 / serve 4 eggs

1 tsp light vinegar

About 4 cups water

1 cup thinly sliced leeks

6 medium cloves garlic

4 cups finely chopped kale

2 tbs fresh lemon juice

Salt and black pepper

Latte

(small, full cream milk)

220 480

Lunch Lunch with a Punch 223/ serve 1 hard boiled egg, peeled

50g of tofu

50g smoked salmon

5 spears asparagus

80g cherry tomato

Handful leafy greens

1 tsp pesto

Green Tea 0 223

Dinner Fish in Tomato Sauce 306 / serve 500 ml tomato puree

1 red onion, finely diced

1 tbsp olive oil

400g white fish fillet

1 punnet, cherry tomatoes

2 tbsp parsley

1 clove raw garlic

Zest from 1 lemon

Water 0 306

Snacks Banana (Medium)

Almonds (15)

105

170

Green Tea 0 275

TOTAL DAILY CALORIES 1284

This is an example of how you can use some of the sample recipes provided later in this guide in order to structure your meal planning. Everyone’s tastes, preferences, energy and nutritional requirements are all unique and so you should structure your plan based on your own needs.

MEAL PLANNING

NOTE: This sample structure is for one day only and you will need to plan your own meals. This is an example only and you will need to calculate your own energy and protein requirements and structure your own meal plans accordingly.

Day 1 - Example of how to plan your day’s meals


DAY 1 Meal Calories Ingredients Drinks Additional Calories

Total Calories

Breakfast

Lunch

Dinner

Snacks

TOTAL DAILY CALORIES

On the following pages you’ll find meal planners and shopping lists for the four weeks of your Thirty Day Challenge.

Day 2 - Your turn now. Plan your meals, your ingredients, your calorie/kilojoule goal and hit the grocery store!


WEEKLY MEAL PLANNER

MONDAY Meal Calories Drinks Additional Calories Total Calories

Breakfast

Lunch

Dinner

Snacks


TUESDAY Meal Calories Drinks Additional Calories Total Calories

Breakfast

Lunch

Dinner

Snacks


WEDNESDAY Meal Calories Drinks Additional Calories Total Calories

Breakfast

Lunch

Dinner

Snacks


THURSDAY Meal Calories Drinks Additional Calories Total Calories

Breakfast

Lunch

Dinner

Snacks


FRIDAY Meal Calories Drinks Additional Calories Total Calories

Breakfast

Lunch

Dinner

Snacks


SATURDAY Meal Calories Drinks Additional Calories Total Calories

Breakfast

Lunch

Dinner

Snacks


SUNDAY Meal Calories Drinks Additional Calories Total Calories

Breakfast

Lunch

Dinner

Snacks



Remember: Weight loss starts before you even walk through the grocery store doors. By planning carefully and sticking to the plan, you’ll achieve

massive results. Be strong and resist the temptation to buy junk food.

NOTES:

SHOPPING LIST: WEEK 1Thirty Day Challenge


WEEKLY MEAL PLANNER


Breakfast

Lunch

Dinner

Snacks



Breakfast

Lunch

Dinner

Snacks



Breakfast

Lunch

Dinner

Snacks



Breakfast

Lunch

Dinner

Snacks



Breakfast

Lunch

Dinner

Snacks



Breakfast

Lunch

Dinner

Snacks



Breakfast

Lunch

Dinner

Snacks





NOTES:



WEEKLY MEAL PLANNER


Breakfast

Lunch

Dinner

Snacks



Breakfast

Lunch

Dinner

Snacks



Breakfast

Lunch

Dinner

Snacks



Breakfast

Lunch

Dinner

Snacks



Breakfast

Lunch

Dinner

Snacks



Breakfast

Lunch

Dinner

Snacks



Breakfast

Lunch

Dinner

Snacks





NOTES:



WEEKLY MEAL PLANNER


Breakfast

Lunch

Dinner

Snacks



Breakfast

Lunch

Dinner

Snacks



Breakfast

Lunch

Dinner

Snacks



Breakfast

Lunch

Dinner

Snacks



Breakfast

Lunch

Dinner

Snacks



Breakfast

Lunch

Dinner

Snacks



Breakfast

Lunch

Dinner

Snacks





NOTES:


SP_N

G3

0D

C3

92

6_2

20

41

9

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