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Title: BBG Help Guide for Vegetarians
Description: Bikini Body Guides BY Kayla Itsines
Description: Bikini Body Guides BY Kayla Itsines
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bikini
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10@hotmail
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Each digital product, eBook, PDF
download and online content sold is licensed to a single
user only
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Fines of up to $10,000 may apply to
person/s found to be infringing our copyright policy
...
Product Disclaimer
The content in this book is written with the
assistance of two Accredited Practising
Dietitians from NPA Pty Ltd
...
These guidelines are
not formulated to suit any nutrient deficiencies,
allergies or any other food related health
problems
...
The materials and content contained in “Kayla
Itsines Healthy Eating and Lifestyle Plan for
Vegetarians” are for general health
improvement recommendations only and are
not intended to be a substitute for professional
medical advice, diagnosis or treatment
...
All
specific medical questions should be presented
to your own health care professional
...
As the referenced
information provided, the entirety of the
nutrition recommendations as well as
educational resources provided are not only
based around the AGHE (Australian Guide to
Healthy Eating) but are also written in
assistance with NPA Pty Ltd
...
The Bikini Body
Training Company Pty Ltd
...
The Bikini Body Training Company Pty Ltd
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The Bikini Body Company Pty Ltd
...
This resource is
not individually tailored
...
The information and other material available
from this book come from a number of sources
including the personal experiences of myself
and the staff at Fresh Fitness, third parties who
have given permission for use of their material,
and material copied under statutory licenses
...
© The Bikini Body
Training Company Pty Ltd
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Upon
completing the AIF Master Trainer course, I began working at a femaleonly personal training centre in Adelaide, South Australia
...
Ltd
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This is where I started to upload client transformations, healthy eating
ideas and some training tips for all the women I couldn’t reach around
the world
...
It is now 2014 and we pride ourselves on our bikini body training,
helpful nutrition guidelines and most importantly, continuing to help our
clients achieve incredible, life-changing results
...
This was secondary study to a double
degree in Business and Commerce I had recently been studying
...
My transformation from the 60kg classical musician in high school to a
102kg bodybuilder was hugely motivating for not only myself, but as I
soon learned, my clients and many others too
...
The amount of knowledge I gained and applied to achieve my goals in
natural bodybuilding became hugely beneficial when coaching my first
few clients
...
As my passion for client
results grew, I realised that together with my beautiful partner, Kayla
Itsines, we could have a positive impact on more women's lives
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I believe that healthy eating
is essential for everyone! I
also believe that people
have the right to choice
when it comes to the food
they eat
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This is why I
have created this Nutrition Healthy
Eating and Lifestyle Plan (H
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I will begin by saying that being ‘vegetarian’ means
different things to different people
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For this reason, I have provided you with four
example menus to suit those following a pescatarian
diet, four example menus to suit those following a
lacto-ovo vegetarian diet, and six example menus for
those following a vegan diet
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more common types of
vegetarianism
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Ltd
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For
#kaylaitsines
Nutrition HELP • 6
HELP OVERVIEW
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P) FOR VEGETARIANS!
what we call a “bikini body”
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the release of my Nutrition HELP over a year
a
go, women all over the world even into their 40s are
using this information and are achieving amazing
everyone
...
e
...
Australian Guide to Healthy Eating
...
The information in this eBook is based upon a
http://www
...
gov
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Through the healthy eating advice and
recommendations provided, this resource is
Originally, this eBook was developed
to suit my market of women aged
16-25 years who want to obtain
#kaylaitsines
Nutrition HELP • 7
HELP OVERVIEW
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the science behind effective, maintainable weight
and
loss
WHAT DOES THIS EBOOK
CONTAIN?
This information provided within this
Nutrition HELP will cover all of your
• Cooking tips and information on food hygiene,
cheat meals, alcohol, advice for eating out
• Comprehensive Frequently Asked Questions
(FAQ) section, which can be found on pages 78
to 84
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In
knowledge
...
Previous experience tells me that you need to focus
on all aspects of lifestyle such as eating, training, rest-
• 2 days to suit pescatarian diets that also includes milk only
ing and rehabilitation in order to reach your goals
...
kaylaitsines
...
Together, the training advice in my Bikini Body Training Guide and the healthy eating
advice/recommendations provided herein, are intended to further educate and assist women to work
Nutrition HELP • 8
HELP OVERVIEW
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activity level
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The content of my eBook is filled
with both structured and flexible, but
nonetheless, carefully planned
nutritional foods to help you get the
best results possible
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The following section
provides some basic advice & recommendations to
cover your dietary intake throughout the day
...
aihw
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au/
guidelines will help you achieve your
• www
...
gov
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eatforhealth
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au/
‘MACROnutrient’ foods that fill your
• www
...
org
‘MICROnutrient’ requirements
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healthyfoodguide
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au/articles/2010/
march/special-report-should-you-go-vegetarian
an explanation of MACRO and
MICROnutrients, see our userfriendly information section from
Unfortunately, a vegetarian diet is not as simple as
pages 55 to 69
...
While vegetables
provide a lot of good nutrition, it is important for a
Based on our own experience, the
vegetarian to consume meat alternatives to obtain all
Australian Guide to Healthy Eating,
of the macro- and micronutrients that their body
and the assistance of NPA Pty Ltd
...
the following information is designed
to help women achieve their goals
#kaylaitsines
Nutrition HELP • 9
HELP OVERVIEW
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It is high
animal foods at all
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Vegans eat only plant
intake and weight
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and blood pressure as well as a
Many vegans also will not use honey or other
lower risk of heart disease, diabetes
animal-derived products
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Becoming vegetarian is
also great for the planet, as less
resources are needed to produce
• Lacto-vegetarian eat dairy products and plant
foods but no meat, fish, poultry or eggs
...
Of course, it is possible to choose
very unhealthy vegetarian foods too
...
As mentioned in my mission
statement, ‘vegetarianism’ can be
difficult to define as it can mean
different things to different people
...
• Lacto-ovo vegetarian eat eggs and dairy foods
and plant foods but no meat, fish, or poultry
...
My Nutrition HELP for Vegetarians has been written
to cater for various types of vegetarian diets
...
g
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Nutrition HELP • 10
HELP OVERVIEW
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I have
healthy diets should provide
also includes some tips as to how these foods
proportionate foods from each of
can be prepared to suit your tastes later in this
the food groups listed below
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SOME example
foods from each group include:
eBook
...
From my personal
experience, I recommend spacing meals
approximately 2
...
This is not a
strict time allowance, but I have found that it suits
Grains • Breads, oats,
muesli, rice, quinoa
the lifestyles of many women in my market
...
For more information about
groups, please see page 27
...
Lean Meat & Alternatives •
Fish, eggs, tofu, legumes
etc
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SNACK
100g mixed berries (1 cup)
25 avocado, smashed
2 eggs, poached
Small handful of spinach leaves (1/2 cup)
2 slices rye bread, toasted
DINNER
Herb Quinoa with Flaked Salmon
1 small cucumber, chopped (1 cup)
2 stalk celery, chopped (1 cup)
SNACK
1 small fennel bulb, chopped (1 cup)
Hulk Smoothie
180g quinoa, cooked (1 cup)
125mL low fat milk (1/2 cup)
5g olive oil
125mL water (1/2 cup)
100g salmon fillet, cooked
Small handful baby spinach leaves (1/2 cup)
40g low fat cheese
Small handful kale (1/2 cup)
Dill, mint, lemon rind
1 medium banana, frozen
1/4 tsp cinnamon, ground
LUNCH
Lentil, Tomato & Basil Bruschetta
100g cherry tomatoes (1/2 cup)
75g brown lentils, cooked (1/2 cup)
4 fresh basil leaves
5g olive oil, on top of
2 slices rye bread, toasted with
120g (1/2 cup) ricotta cheese
#kaylaitsines
Nutrition HELP • 12
bikini
DAY 2
BREAKFAST
Choc, Banana & Peanut Butter
Smoothie
60g rolled oats (1/2 cup)
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BREAKFAST
SNACK
60g rolled oats (1/2 cup)
3 medjool dates, pitted and diced
1 tsp stevia powder
200g low fat yoghurt
1 banana, mashed
1 tsp cinnamon, ground
60mL low fat milk (1/4 cup)
1/2 tsp honey into layers
Banana Bake
Sticky Date Parfait
10g nut butter
SNACK
DINNER
Citrus Quinoa Stuffed Capsicum
Green Smoothie Bowl
180g quinoa, cooked (1 cup)
100g natural yoghurt
75g brown lentils, cooked (1/2 cup)
10-15g WPI
1/2 large red capsicum, halved and
250mL water
middle removed
Handful of baby spinach (1 cup)
5g pumpkin seeds
30g muesli (1/4 cup)
40g low fat cheese
50g low fat greek yoghurt
LUNCH
Orange rind, orange juice, parlsey, mint
Zesty Tuna & Fennel Pasta
100g wholemeal pasta, cooked (1/2 cup)
5g olive oil
1 small fennel bulb, chopped (1 cup)
Handful of rocket leaves (1 cup)
1 zucchini, grated (1 cup)
150g butter beans (1 cup)
100g tuna, cooked or tinned
Parsley, garlic and lemon
#kaylaitsines
Nutrition HELP • 14
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BREAKFAST
SNACK
Small handful baby spinach (1/2 cup)
100g low fat yoghurt
1/2 zucchini, grated (1/2 cup)
1 banana, sliced
2 eggs
1 tsp raw honey into layers
120g ricotta cheese (1/2 cup)
Top with 45g buckwheat kernals, raw (1/4
1/2 medium tomato, diced
cup)
Super Green Baked Eggs
Buckwheat & Banana Parfait
1 slice rye bread, toasted
SNACK
DINNER
Mushroom & Lentil Bolognese
Peanut Butter & Jelly Smoothie
5g olive oil
250mL low fat milk (1 cup)
1/2 large brown onion (1/2 cup)
100g mixed berries, frozen (1 cup)
200g crushed tomatoes
10g peanut butter
200g wholemeal pasta, cooked
3-4 kalamata olives, sliced
LUNCH
150g brown lentils, cooked, drained (1
2 slices rye bread
110g brown mushrooms, chopped (1 cup)
Crispy Tofu Toastie
cup)
12g avocado
85g firm tofu
#kaylaitsines
Nutrition HELP • 16
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DAY 6
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BREAKFAST
SNACK
125mL low fat milk (1/2 cup)
2 rye crispbreads
100g low fat yoghurt
2 boiled eggs, sliced
15g chia seeds
40g low fat cheese
Chia Pudding
Egg and Rye Crispbreads
10-15g (1 scoop) protein powder
Topped with:
30g muesli and 100g mixed berries
DINNER
Burger Salad
2 slices rye bread
SNACK
75g brown lentils, cooked, drained (1/2 cup)
Nutty Apple
1/4 small red onion, chopped
1 apple
1/2 zucchini, shaved into ribbons (1/2 cup)
5g nut butter
1 small carrot, peeled and grated (1/2 cup)
Handful of spinach leaves (1 cup)
LUNCH
100g natural yoghurt
Vietnamese Rolls
4 sheets rice paper
200g rice vermicelli noodles, cooked (1 cup)
Handful of shredded lettuce (1 cup)
Handful of bean sprouts
1 small carrot, cut into matchsticks (1/2
cup)
1/2 red capsicum, cut into matchsticks
170g tofu, sliced
4 basil leaves
1 tbsp soy sauce
#kaylaitsines
Nutrition HELP • 18
bikini
DAY 8
BREAKFAST
Breaky Wrap
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SNACK
100g soy yoghurt
60g rolled oats (1/2 cup)
125mL calcium-fortified rice milk (1/2 cup)
1/2 medium banana, mashed
10g pecans, crushed
1 tsp cinammon, ground
SNACK
Berry Bliss Protein Shake
DINNER
Pumpkin, Lentil & Mushroom
Risotto
90g brown rice, cooked
150g butternut pumpkin
1/2 small leak
150g brown lentils, cooked
1 scoop pea/rice protein powder
Pinch of dried porcini mushrooms (1/4
250mL calcium-fortified milk (1 cup)
cup)
50g mixed berries (1/2 cup)
110g button mushrooms (1 cup)
Garlic, parsley, thyme, vegetable stock
LUNCH
(salt reduced)
Chickpea, Kale & Goji Berry Slaw
225g cooked chickpeas, tinned (1 1/2
cups)
180g quinoa, cooked (1 cup)
Handful of kale, chopped (1 cup)
2 tbsp goji berries
50g cabbage, shredded (1/2 cup)
1 small carrot, grated (1/2 cup)
Dressing: 10g tahini, 2 tbsp lime juice,
100g soy yoghurt, parsley
#kaylaitsines
Nutrition HELP • 20
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BREAKFAST
LUNCH
10g olive oil
170g firm tofu, sliced
1/2 small leek, chopped (1/2 cup)
15g peanut butter
60mL calcium fortified milk (1/4 cup)
Small handful of spinach leaves (1/2 cup)
100g portobello mushrooms, thickly sliced
1/2 medium tomato
(1 cup)
1 medium rye roll
Creamy Mushroom Bruschetta
Peanut Tofu Burger
75g brown lentils, cooked (1/2 cup)
Chives, garlic
2 slices rye bread, toasted
SNACK
Chocolate ‘Pudding’
200g soy yoghurt
SNACK
Blueberry Pie Smoothie
2 tsp cacao powder
120g strawberries, sliced (1 cup)
100g blueberries, fresh or frozen (1 cup)
1 scoop pea/rice protein powder
30 rolled oats (1/4 cup)
190mL calcium-fortified milk (3/4 cup)
50g soy yoghurt
DINNER
Baked Eggplant
1/2 large eggplant
5g olive oil
150g chickpeas, cooked (1 cup)
1/2 red capsicum (1/2 cup)
1 medium tomato
Onion, garlic, parsley, lemon rind, lemon
juice
#kaylaitsines
Nutrition HELP • 22
bikini
DAY 12
BREAKFAST
Berrylicious Smoothie
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BREAKFAST
SNACK
90g buckwheat kernals, raw (1/2 cup)
250mL calcium fortified milk (1 cup)
125mL calcium fortified milk (1/2 cup)
1 scoop pea/rice protein powder
1/2 tsp chia seeds
250g cherries (1 cup)
1/2 tsp cinammon, ground
1 tbsp cacao powder
Buckwheat Power Porridge
Cherry Ripe Shake
100g mixed berries (1 cup)
SNACK
DINNER
Yoghurt & Muesli
Sweet Potato, Kale & Chickpea
Curry
100g soy yoghurt
75g chickpeas, rinsed/drained (1/2 cup)
60g muesli (1/2 cup)
1/2 medium sweet potato, diced
90g broccoli, cut into florets (1/2 cup)
LUNCH
40g kale, chopped (1/2 cup)
170g firm tofu, sliced
60mL calcium-fortified milk (1/4 cup)
150g lentils, cooked (1 cup)
180g quinoa, cooked (1 cup)
100g brussel sprouts, sliced (1 cup)
3g olive oil
100g cabbage, shredded (1 cup)
50g soy yoghurt
Tofu Sprout Salad
10g pumpkin seeds
1/2 red capsicum, sliced (1/2 cup)
1/2 stalk celery (1/2 cup)
Small handful of bean sprouts (1/2 cup)
1 green spring onion, finely sliced
5g sunflower seeds
#kaylaitsines
Nutrition HELP • 24
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DAY 14
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As you can see from the example daily meal plan, there is an amazing
variation of food groups, tastes and flavors
...
However, it is important to substitute certain foods for other foods, and not
certain meals from one day to another
...
For more
information of substituting foods, see the Serve Size Alternatives for Food Groups on page 29
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GRAINS
VEGETABLES
Foods such as rice, quinoa, oats,
Vegetables and legumes are nutrient dense, relatively
muesli, breads and cereals are our
low in energy, and are a good source of vitamins and
primary source of carbohydrates
minerals (such as vitamin C, folate, and magnesium),
which are our body’s preferred
dietary fibre, and a range of phytochemicals, which
source of energy - see page 59 for
help the body combat disease
...
LEAN MEAT & ALTERNATIVES
In addition to carbohydrates, these
For individuals following a vegetarian diet, this food
foods also provide our bodies with a
group includes fish, eggs, legumes, and meat
number of key nutrients, such as
alternatives such as tofu or tempeh
...
Fish and tofu,
vitamins, and minerals such as iron,
in particular, are great sources of protein as they
zinc and magnesium
...
Legumes are
also great sources of fibre and a variety of
FRUIT
micronutrients
...
Fruit
also provides potassium, dietary
Milk, cheese, yoghurt and their alternatives are
fibre and carbohydrates in the form
considered part of the milk and milk products food
of natural sugars
...
These foods are particularly rich in calcium,
especially high in dietary fibre, but
which is a mineral important for bone health
...
riboflavin (vitamin B2), vitamin B12, and zinc
...
HEALTHY FATS
Foods such avocado, nuts and seeds, are
able to provide the body with “essential fatty
acids” which are unable to be produced by
the body
...
The table on the following page
shows the recommended number
of serves from each of these food
groups as well as a few examples
of foods that fit into each
...
If you are unable to eat all of the
serves recommended as set out in
the daily meal plans, it is
recommended you take a daily
multivitamin supplement to prevent
any micronutrient deficiencies
...
bikini
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I
will highlight that different
countries have their own healthy
eating guidelines, so this
information should be used as a
guide only
...
• Wahlqvist, M
...
, 2011, Food & Nutrition:
Food and Health Systems in Australia
and New Zealand (3rd ed’n), Allen & Urwin, Crows Nest, NSW
...
1/2 to 2/3 cup) cereal/ 2 Weetbix®/Vita-Brits®
6
serves
30-45g (1/4 cup) muesli, rolled oats, quick oats, quinoa flakes, buckwheat
kernals
45g (1/4) cup cooked rice
75-120g (1/2 cup) cooked pasta, noodles, quinoa, semolina, polenta
2 (35g) average crispbreads
Non-starchy vegetables
Vegetables &
Legumes
Handful (1 cup) salad vegetables – lettuce, cucumber, celery, capsicum
5
serves
Small handful (1/2 cup) of cooked vegetables – zucchini, carrot, broccoli
1 medium tomato or 200g crushed tomatoes
Starchy vegetables (higher in calories/kilojoules)
1/2 medium potato or sweet potato
½ cob or 60g (1/2 cup) sweet corn
Fruit
1 medium apple, pear, orange, peach or banana
2
serves
2-3 small apricots, plums, kiwi fruit, mandarins, nectarines
A handful of grapes (20 small/medium grapes)
125mL (1/2 cup) freshly squeezed fruit juice
Dairy
2
...
115g raw)
2
...
cups
#kaylaitsines
Nutrition HELP • 29
MEAL BREAKDOWN
bikini
Below you will find a breakdown of all five meals from Day 1 of the meal plan
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5
serves
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Meat /
Protein
2
...
5
2
125mL low fat milk
0
...
5
Small handful of kale
1
0
...
5
75g brown lentils
0
...
5
2
120g ricotta cheese
1
100g mixed berries
1
1 small cucumber, chooped
1
2 stalks celery, chopped
1
1 small fennel bulb
1
180g quinoa, cooked
1
5g olive oil
0
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One of the issues that my clients
potentially causing confusion,
come across is what to drink and
headaches,
how much
...
Your body’s cells, including your
HOW MUCH
DO WE NEED TO DRINK?
brain, muscle cells and digestive
system, require water for healthy
function
...
If you are planning on exercising that
day, spending time outside in the sun or are
awake for long periods of time, it is
recommended you drink more water
...
Of course, WATER is best to drink
however I have provided you with some low calorie
alternatives, which can be used to replace water on
occasions
...
)
• Iced Herbal tea (home made - not bottle
purchased)
• Black coffee (ground beans or instant)
• Mineral water
#kaylaitsines
Nutrition HELP • 31
These alternatives are NOT to be confused
as complete substitutes, but occasional
substitutes
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alternatives have additives or chemicals,
such as caffeine in coffee
...
The substitution of the ‘odd’
replacement drink is not concerning but it is
recommended that you do make a
conscious effort to drink water
...
This includes a conscious effort to
keep hydrated with water
...
betterhealth
...
gov
...
nsf/pages/Water_a_vital_nutrient
• National Health and Medical Research
Council (NHMRC), 2006, Water, accessed 08/12/ 14 at:
www
...
gov
...
M
...
E
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H, (2010), ‘Water, Hydration, and
Health’ in Nutrition Reviews, vol
...
8, 439-458
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From my experience with clients,
the following tips can also be
considered to enhance the taste
and variety within a healthy eating
• alfalfa sprouts
• leeks
plan
...
sprouts
• radishes
LOW CALORIE
VEGETABLES
• cabbage
• shallots
• capsicum
• silverbeet
• cauliflower
• spring onions
The following foods are excellent for
• celery
• squash
filling you up and providing variety
• chives
• snow peas
• cucumber
• sauerkraut
• eggplant
• sprouts
• endives
• spinach
you need at least 5 serves per day
• fennel
• tomatoes
from the vegetable & legumes food
• garlic
• turnips
group
...
These
non-starchy vegetables are low in
calories (or kilojoules) and have little
effect on weight gain
...
#kaylaitsines
Nutrition HELP • 33
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This is a great
cooking style, as it requires no oils
...
1 serve of fat), and fresh basil
leaves
#kaylaitsines
Adding ground or grated ginger
to mashed pumpkin, or sprinkle
on pumpkin pieces when baking
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• 60g (½ cup) strawberries
• 60g (½ cup) raspberries
• 3 passionfruit
• 1 lime
• 1 lemon
This means you can consume more of them,
allowing you to have larger meals with a
greater variety of tastes
...
Choose your fruit mix, ensuring that it
suits the recommended serving amounts
...
Add this mix to a blender along with one
1 drinking cup of ice and a small amout
of water
...
Blend, serve and enjoy!
Hint: You can also do this with
herbal tea bags, water, lemon and
ice !
#kaylaitsines
Nutrition HELP • 35
HOW TO PREPARE
AND ENJOY VEGETARIAN
PROTEIN FOODS
The main source of protein in a nonvegetarian diet is meat, chicken, fish and
eggs and milk
...
Most recipe books
bikini
There are a wide variety of
BODY
legumes that provide
valuable protein and
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They are
available dried or canned or
may be pre-prepared into
vegetarian patties or sausages etc
...
However, if you are
vegetarian you will need to learn more about
preparing and cooking beans and lentils
...
They're most
commonly used in soups, stews, curries
...
Yellow or green split peas
Tend to break down well during cooking, so they add bulk and richness to soups, stews
and Indian dhal curries
...
These large, white beans have a mild flavour, and are best used
in salads, soups and casseroles
...
Use
in soups, stews, casseroles and salads
...
Black-eyed peas or beans
Medium-sized, cream-coloured beans with a 'blackeye' marking
...
Haricot beans or navy beans
The main ingredient of baked beans
...
Cannellini beans
A large, white bean popular in Italian cooking
...
Chickpeas
The chief ingredient in hummus dip
...
#kaylaitsines
Nutrition HELP • 36
PREPARATION
Sometimes protein-based foods
such as dried beans and lentils can
be very plain and bland if eaten by
themselves
...
Dried beans and chickpeas need to be
soaked and boiled before eating them
...
Bring to the boil then drain again, cover with
cold water a second time and bring to the
boil
...
Kidney
beans need up to 2 hrs of cooking and soy
leaves to a hummus and
veggie wrap
...
E
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• Dried or fresh thyme
is especially tasty when
used to season beans or egg
dishes
...
It also goes well
with lemon
...
• Chili powder will add a kick to any dish
...
savoury dishes
...
Use it
very convenient alternative
...
This will remove the majority of the
salt and they will be ready to add to your
toast or light yoghurt, or stir it into your
in cooked fruit dishes
...
• Oregano is especially good in tomato-
vegetarian meal
...
Use it in soups or sprinkle it
and spices to add flavour and zest to your
over vegetables before cooking
...
Here are a few examples:
sprinkling it over vegetarian pizza
...
Try adding a few fresh basil
#kaylaitsines
• Fresh mint can be used to make iced or
hot tea, add it to a grain salad with dried
Nutrition HELP • 37
fruit and nuts, or toss it with fresh berries
10g olive oil is equivalent
for a refreshing and healthy dessert
...
• Fresh parsley can be used as a garnish
• Lemon juice, salt-
bikini
BODY
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Toss some fresh
honey, grated ginger or garlic, a
parsley into brown or wild rice with some
pinch of cayenne pepper and small
lemon juice
...
tabouleh
...
• Pepper and oregano prior to cooking, and
add lemon juice when cooked
...
It also pairs especially well
with cucumbers, and it makes a great
seasoning for salmon
...
Just mix them
in a food processor with a little olive
oil
...
Use
the pesto as a topping for meats, a
spread for sandwiches, a sauce for
pasta or a dip for veggies
...
E
...
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more enjoyable by adding flavour! By adding
herbs, spices and stocks the taste of your
meals can completely change without
altering your calorie intake!
EXAMPLE: TASTY RICE OR
QUINOA
1
...
Dice 1 onion and sauté in your saucepan
3
...
Add washed rice/quinoa to saucepan
5
...
e
...
Bring mix to boil, then leave to simmer
over heat for 12 mins
...
Turn off and leave to rest for 5 minutes
...
#kaylaitsines
Nutrition HELP • 39
COOKING GRAIN FOODS
Something to keep in mind when using grain
foods is the effects that cooking has on their
weight
...
It
is important that 180g of dry quinoa will not
give you 180g of cooked quinoa
...
The following grains or grain foods will
double when cooked:
• Oats
bikini
HOW TO MAKE
YOUR OWN SALSA
BODY
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Below are two of my
favourite salsa recipes:
SALSA VERDE - SERVES 4
1 small onion, finely chopped
2 cloves garlic, crushed
4 tbsp fresh parsley, chopped
2 tbsp fresh mint, chopped
1 tbsp fresh chives, snipeed
Small amount (dash) of olive oil
• Pasta
2 tbsp flemon or lime juice, freshly squeezed
• Rice Vermicelli Noodles
1 tsp dijon mustard
A few drops of tabasco sauce, or to taste
The following grains or grain foods will triple
Pinch of sea salt and black pepper, freshly
when cooked:
ground
• Rice
• Quinoa
• Quinoa Flakes
SUMMER SALSA - SERVES 2-4
1 small red onion, finely chopped
I will reiterate that these are just approxi-
½ avocado (Remember: 25g is equivalent to
mates, so you may need to weigh out the
1 serve healthy fats)
cooked product to make sure that you are
2 small cucumber, diced
meeting the amounts set out within the meal
2 medium tomatoes, diced
plan
...
Being food
especially if multiple
safe can be described as making a
bikini
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fruits have been mixed
...
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deliberate effort to avoid foodborne illness
through the practice of safe cooking and
For more details on food hygiene,
storage methods
...
foodsmart
...
gov
...
Some of
the following ideas are not specific to
vegetarian meals
...
• Don’t store meat in a fridge for more than
2-3 days
...
• Don’t store raw meats and
vegetables together
• Always use a separate cutting
board and knife for meats and
other food
• Store raw meat at the bottom of
fridge to prevent dripping onto
other foods
• Make sure reheated meals are
done so thoroughly
...
#kaylaitsines
Nutrition HELP • 41
LIFESTYLE CHANGES
bikini
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This
times
...
Hence, two of the
biggest barriers surround
overindulgence in food and
excessive drinking
...
As you adopt a food and
exercise routine, it is not uncommon to
feel unsatisfied from meals or develop
strong cravings
...
progress and healthy lifestyle, without over indulging
multiple times during the week
...
impression that they have an impact
Rather than showing any nutritionally scientific
on your health goal
...
In my
originated from bodybuilding and
experience, this has promoted longer term
that they are used to cause a
continuation for my clients with training and healthy
deliberate spike in hormone activity
lifestyle management
...
My experience has shown me that
“cheat” meals are not necessary for
continued progress
...
I do, however, keep them sidelined as a tool
at my disposal for clients struggling with the lifestyle
Nutrition HELP • 42
changes as explained above
...
bikini
Many of my clients have
normal meals
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During this window of time,
you can have a meal that would
contain foods outside your normal
healthy lifestyle and perhaps more
calories too
...
Please understand
that this is a cheat meal and NOT a
cheat day
...
Whether this is physical or psychological, is
hard to determine
...
Nutrition HELP • 43
ALCOHOL
NOTE: Myself, Fresh Fitness and any other
endorsees of Kayla Itsines’ Health Eating
and Lifestyle Plan for Vegetarians do not
promote or condone the consumption of
any alcohol or recreational drug substance
by any means
...
Like carbohydrates, protein and fat, alcohol
is classified as a macronutrient
...
bikini
Although alcohol is a
macronutrient, it
cannot be stored by
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In actual
fact, the metabolism (breaking
down) of alcohol hinders the
metabolism of other nutrients
...
Alcohol is essentially a poison and
it does just that, poisons your
body
...
In conjunction with the high caloric nature of
alcohol itself, most alcoholic beverages are
served with flavoured, carbonated drinks,
which increase the calories in each drink
again
...
#kaylaitsines
Nutrition HELP • 44
consider the following example:
4 green pulses (energy alcohol drink)
1080 calories
2 vodka raspberries at the club
278 calories
As well as 2 shots of vodka at
138 calories
This takes your grand total of
1,496 calories
calorie consumption for the night to:
That’s almost 1500 calories
just from drinks!
It is quite easy to see how even small
amounts of regular alcohol consumption can
be largely detrimental to your health goals as
the above example is equivalent to a large
portion of what I recommend my clients eat
in one DAY!
This is in addition to all of the calories
attained from foods throughout the day,
which are then temporarily sidelined and/or
stored to help breakdown the alcohol
...
you are not able to have a homemade meal
...
Just
because the food may be prepared in a nice
restaurant and tastes great, does not
necessarily mean that it is great for your
goals
...
If you are
going out for a meal, try and choose a dish
that matches with what you would typically
eat at that time of the day
...
Many vegetarian options in restaurants can
be high in fat from ordinary cheese, creamy
sauces or deep fried foods
...
If you eat fish, then
this can be a great choice when eating in a
restaurant
...
E
...
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Lunch - There are a lot of choices when
dining out at lunchtime
...
Try and aim to
get the same nutrient categories from a
home cooked meal
...
Dinner - Like lunch, there are lots of choices
when dining out at dinner time
...
There are a number of excellent
restaurants and cafes that cater for healthy
vegetarian meals, make sure to check out
their website before you go
...
BASIC DINING OUT IDEAS
Breakfast - Most places will serve eggs and
rye toast, oats or even muesli
...
eatforhealth
...
au/food-essentials/
fat-salt-sugars-and-alcohol/alcohol
Nutrition HELP • 46
Below is a FUN table of how much exercise you need to do to burn up some of those
foods you may find yourself naughtily snacking on
...
Snack Item
Size
Calories
Walk
Cycle
Swim
Run
Potato Crisps
100g
545
3 hrs
3 hrs
1 hr 20 mins
1 hr 20 mins
Chocolate Bar
60g
270
1
...
5 hrs
38 mins
38 mins
Sausage Roll (even
a vegetarian one!)
1 large (130g)
373
2 hr 5 mins
2 hr 5 mins
53 mins
53 mins
Chocolate Chip
Muesli Bar
31g
129
43 mins
43 mins
18 mins
18 mins
Jelly Beans
18 beans (50g)
162
54 mins
54 mins
23 mins
23 mins
Blueberry Muffin
From coffee shop
447
2
...
5 hrs
1 hr 4 mins
1 hr 4 mins
Ice-cream
2 scoops premium
brand
256
1 hr 26 mins
1 hr 26 mins
37 mins
37 mins
Chocolate
Smoothie
Regular (650ml)
446
2
...
5 hrs
1 hr 4 mins
1 hr 4 mins
Dark Chocolate
4 squares (40g)
210
1 hr 11 mins
1 hr 11 mins
30 mins
30 mins
Chocolate biscuit
2
198
1 hr 6 mins
1 hr 6 mins
28 mins
28 mins
Movie Popcorn
Small (36g)
186
57 mins
57 mins
24 mins
24 mins
Pizza - vegetarian
with cheese
1 slice
362
2 hrs
2 hrs
52 mins
52 mins
French Fries
Medium
405
2 hr 16 mins
2 hrs 16 mins
58 mins
58 mins
Soft Drink
600ml
244
1 hr 22 mins
1 hr 22 mins
35 mins
35 mins
119
40 mins
40 mins
17 mins
17 mins
Red Wine
150ml
1 glass
Vodka shot
30mls
69
23 mins
23 mins
10 mins
10 mins
Green Pulse
2 x 300mls
538
3 hrs
3 hrs
18 mins
18 mins
Vodka raspberries
2 x 275mls
274
1 hr 31 mins
1 hr 31 mins
39 mins
39 mins
Note: Keep in mind, calorie burning time allowances are approximates and are calculated for lowmoderate intensity
...
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Before I begin, I must
emphasise that I do not
promote calorie counting
...
By using the food
group information as a
guide, you will meet the
recommended daily calorie
requirements while receiving
a good mixture of nutrients
as required by your body
...
2 kilojoules
...
Our exercise as
well as our normal bodily functions (sleeping or
thinking etc
...
How many calories you require usually depends
upon your age, height, weight, gender and activity
level
...
**Calculations re: Harris-Benedict BMR formula
neither increasing or decreasing
...
In Australia, energy is
measured in kilojoules in agreement
with the broader use of metric units
...
For
our Australian and international
audience, I have made references
using both
...
If we eat more calories than we burn up,
we can gain fat and weight
...
Nutrition HELP • 48
bikini
The typical caloric requirement for
women between the ages of 16-25,
who are exercising 3-5 days per
week, and are wanting to maintain
their weight is 2100 calories per
day
...
Generally speaking, a combination of
appropriate exercise training and a 500
calorie deficit daily can potentially lead to a 1
pound (0
...
As one pound (0
...
I will
in your body, which can be
fat
...
E
...
P
In reality, this rate of weight
loss will vary as everyone is
different! When you lose weight you need to
body functioning AND get your essential
macronutrients and micronutrients
...
I have seen this
many times before with new clients who
have previously tried to force weight loss
with very low calorie diets
...
For this reason, the meal plans provided
within this guide are based on a daily caloric
intake of approximately 1600 calories
...
This means the energy has to come from an
#kaylaitsines
Nutrition HELP • 49
bikini
CUSTOMER STORY
soon changed my eating
“I was a normal woman, on my mission to
was given
...
I had no coach,
calories to what they
no trainer and no one giving me correct
recommended and was
advice, if any
...
style
...
E
...
P
slowly decreased
...
Every few
time the weight kept coming off
weeks I would eat less
almost every week
...
I am now
feel progressively worse
...
This was a very
and literally never had
important lesson for me
...
Not only
was I still not losing the
fat or getting the body I
wanted but also I had
actually stopped
getting my period too
for
several months
...
After being
advised that my very low calorie diet was not
the right way for weight loss or my health I
#kaylaitsines
Nutrition HELP • 50
bikini
MACRONUTRIENTS
Many girls will find when
The term “macro” means “large”, thus
are tired, lack in energy,
macronutrients are nutrients that our bodies
cannot digest food properly,
need in large amounts
...
they become ill
...
many may suffer with severe medical
BODY
starting a fad diet that they
H
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...
In my experience, it is VERY
If weight loss is your health goal, you need
common that people following very low
to recognise that the many diets advertised
calorie, low carb or low fat diets typically “fall
on the forefront of today’s fitness world (i
...
back” or regain a lot of the weight that they
zero carb and zero fat diets) may not be the
previously lost
...
Without particular
macronutrients your body can suffer from
illness, fatigue and can essentially begin to
MACRONUTRIENT BREAKDOWN
shut down
...
function
...
It is essential to include ALL macronutrients
However, it is important to note that each
in our diets on a daily basis
...
including weight/fat loss, is significantly
Simply speaking:
decreased
...
This is
because vegetarian sources of protein, such
as dried beans, lentils and chickpeas, are
also high in carbohydrates
...
and are low in saturated fats
...
One
calorie is equivalent to 4
...
Glucose is our brain and
This is obviously important to consider when
carbohydrates means our
wanting to achieve fat loss
...
Consequently, this can lead to an
our whole body is negatively impacted
...
This can potentially lead to
carbohydrate intake will be higher because
weight gain
...
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muscles’ preferred source
of energy
...
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inadequate intake of
mentioned, we still NEED fats in our diet, so
it is important to learn where to consume the
The best sources of carbohydrates to
“good” fats as well as how and when to
include are always the unprocessed
consume them
...
Visit www
...
com for
the body and why it is important to avoid
more information
...
Potential
Foods rich in carbohydrates also contain
problems caused by an unbalanced diet are
generous quantities of our essential vitamins
nearly endless
...
Carbohydrates not only
contain fibre, but also assist in lowering
CARBOHYDRATES
cholesterol
...
long-term weight management and more
often than not, people will put the lost
weight back on straight after they finish their
diet
...
#kaylaitsines
Nutrition HELP • 52
PROTEINS
Proteins are crucial for muscle repair
acids and if eaten together,
and healthy weight loss
...
E
...
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quality protein
...
By
• Amino acids (needed for muscle recovery)
eggs, you can also increase the quality of
• Immune function (prevents illness)
• Oxygen transport
• Growth and maintenance of body cells
Good sources of protein in a vegetarian diet
include milk, cheese, yoghurt, eggs, nuts
and legumes (eg
...
Cereals, bread and some
starchy vegetables (eg
...
Proteins are made from combinations of
smaller units called amino acids
...
Some of these our body can make when
needed, however there are 9 amino acids
that can only be obtained from our diet
...
Protein from animal sources e
...
fish, milk
including animal proteins, such as milk and
vegetable proteins in your diet
...
In other words, if you make a conscious
effort to include food from all food groups in
recommended amounts throughout the day,
then you should be able to attain all
essential amino acids
...
The table on the following page shows how
to include complete proteins in your diet and
provides you with examples used within this
meal plan
...
Plant proteins,
however, are “incomplete” proteins because
they lack one or more essential amino acids
...
Therefore, by
complete replacement for
including protein at each main meal you
any protein food and they
avoid hunger and constant unhealthy
are not a sufficient source of
snacking
...
See
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You could use whey protein or
www
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com
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Although
s/
Incomplete Protein
Good Protein Quality
Complete Protein
(Examples From Menu Plan)
•
(rice, quinoa, pasta, oats)
(beans, lentils, peas)
Nuts & Seeds
Legumes
(peanuts, walnuts, tahini)
(baked beans, lentils, dried beans)
Homemade Falafel Burger
•
Mushroom & Lentil Bolognese
•
Bean & Salad Wrap
Italian Bean & Pasta Salad
•
Tofu Sprout Salad
•
Citrus Quinoa Stuffed Capsicum
•
Homemade oil-free hummus
•
Legumes
•
•
Grains
Burger Salad
Peanut Butter & Banana on
Toast
Grains
Nuts & Seeds
•
Banana Bake
(rice, quinoa, pasta, oats)
(peanuts, walnuts, tahini)
•
Buckwheat Power Porridge
•
Choc, Banana & Peanut Butter
Smoothie
INCOMPLETE PROTEIN
Grains
Milk & Milk Products
(rice, quinoa, pasta, oats)
(milk, cheese, yoghurt)
Excellent Protein Quality
Complete Protein
#kaylaitsines
(Examples From Menu Plan)
•
Quinoa & Roast Vegetable Salad
•
Homemade Falafel Burger
•
Burger Salad
Nutrition HELP • 54
bikini
• Help promote natural
growth and develop-
If you are wanting to incorporate protein
powder into your meal plans, but also avoid
BODY
ment
dairy products, refer to page 74 for
recommendations
...
E
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mins: A, D, E, and K
best to aim for options that are very low in
saturated and trans fat
...
For more information see:
Typically, we should try to avoid trans fats
www
...
org
...
These
fats/Pages/trans-fats
...
Although saturated fats
the potential for heart disease and even
also have some benefit the cons heavily
some cancers
...
saturated fat
...
FATS
They sometimes get a bad rap, but we still
need them! We just need to be careful that
we eat the right kinds, and in the right
proportions
...
Hu, F
...
et al
...
337,
no
...
1491-1499
...
harvard
...
topic1277315
...
Fat
...
NHS
...
Eating these
contribute to your daily
“good fats” is essential for decreasing blood
caloric intake, it has a
cholesterol levels, decreasing risk of heart
number of health benefits
disease and promoting healthy joint and
and also improves satiety
brain function
...
✓ Avocado
Animal fat
✓ Olive oil
Fast Food
WHY IS FIBRE GOOD FOR YOU?
✓ Peanuts
Cream
Research has shown that a diet high in fibre
✓ Almonds
Deep-fried foods
is protective against a number of lifestyle
✓ Flaxseeds
Pastries
diseases
...
E
...
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prevents the reabsorption of cholesterol in
the gut, which effectively improves blood
cholesterol levels and reduces risk of heart
disease
...
This limits your
gut wall’s exposure to potentially harmful
substances found in food
...
Fibre is the term given to the portion of plant
Regular intake of high fibre foods also leads
or carbohydrate foods that are not digested
to a steady release of insulin (hormone
or absorbed within the small intestine, but
released after consumption of meals) in the
are instead broken down in the large
body, which leads to feelings of fullness
intestine
...
This will effectively decrease
#kaylaitsines
Nutrition HELP • 56
your tendency to eat additional snacks in
between meals
...
E
...
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HOW MUCH FIBRE SHOULD YOU
BE EATING?
vitamins and minerals, both
The National Health and Medical Research
properly and to ensure our long-term health
...
Such a target can quite easily be achieved
by consuming a diet that is rich in fruits,
vegetables, legumes and cereal grains
(particularly wholegrain versions) as seen in
my meal plan
...
Taking a multivitamin supplement does not
make up for an unhealthy diet
...
food groups
...
For example, if you do not
include foods from a particular food group(s)
previously
...
The term “micro” means “small”
...
But just because they are small, it
does not mean that the micronutrients are
#kaylaitsines
imbalanced and may not be healthy in the
As vegetarian diets can limit the foods eaten
from particular food groups, poorly planned
vegetarian diets can lead to inadequate
intake of certain micronutrients
...
Nutrition HELP • 57
CALCIUM
Calcium is vital for healthy bones and teeth
...
Those who
exclude milk and dairy foods need to
bikini
• 45g sardines, canned in
water (about 1–2
BODY
sardines)
H
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...
It may be necessary for individuals avoiding
dairy products to take a calcium
Small amounts of calcium are present in
supplement
...
fruit and nuts such as almonds and brazil
nuts, but these foods generally will not
provide your body with adequate amounts
IRON
of calcium if eaten in recommended
Our bodies need iron from the food that we
amounts
...
Iron is needed for many
amount of calcium found in 250mL (or 1
functions in the body, but its main role is to
cup) of regular cow’s milk, you will need to
act as a key component of haemoglobin
...
5 cups of cooked broccoli or 8 slices
Haemoglobin is a protein found in red blood
of wholemeal bread!
cells
...
Always check that the
which is particularly important during
products you choose are fortified with a
training
...
can be found in iron-storage proteins, such
See pages 72 and 73 for more information
as ferritin
...
1
...
2
...
This
• Iron-fortified breakfast cereals
following the recommended
• Green leafy vegetables, such as broccoli,
spinach, silverbeet
number of servings from
• Dried peas and beans, such as baked
beans, kidney beans, bean mixes, lentils,
a tea drinker, then you should try to
and chick peas
• Nuts and nut pastes
• Dried fruit
reiterates the importance of
BODY
H
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...
If you are
drink weak tea and avoid drinking it at meal
times
...
proteins)
...
Thus, reduced levels of
into your diet, it is important to consider the
haemoglobin in the blood is a symptom of
way in which other foods are able to
late-stage iron deficiency - called anaemia
...
The first signs of anaemia are often
For example, eating vitamin C rich foods as
tiredness, lack of energy, poor concentration
part of the same meal as non-haem iron
and frequent infections
...
Some example of vitamin C rich
develop ridges), sore mouth, smooth tongue
foods include citrus fruits, berries, capsicum,
and painful cracks in the skin at the corners
and green vegetables such as broccoli and
of the mouth
...
In addition to inadequate iron intake,
Contrastingly, large quantities of
anaemia also can also be caused by loss of
unprocessed bran, milk, and tannins
blood (such as excessive menstrual
naturally found in black tea prevent the
bleeding), which is why your doctor may
look for both dietary and non-dietary
#kaylaitsines
Nutrition HELP • 59
causes
...
bikini
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functioning of the nervous
H
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ZINC
Like iron and zinc, the best sources of
Zinc is required by the body for growth and
vitamin B12 are animal foods such as meat,
repair of body cells
...
many enzyme reactions and assists in
While some plant foods contain vitamin B12,
wound healing and maintenance of your
this form of the vitamin is not able to be
immune system
...
Similarly to iron, the best sources of zinc are
Fortunately, some soy milks within Australia,
animal foods, and this is also the most well
such as So Good®, have been fortified with
absorbed form
...
zinc, however eggs, milk and milk products
Due to the difficulties associated with
do contain some zinc
...
include foods with added vitamin B12 such
as So Good®, or take a vitamin B12
When trying to incorporate zinc-rich foods
supplement
...
For example, phytates, which
deficient mothers who have breast fed for a
are naturally-occuring substances in
long period of time
...
For this reason, it is
B12 supplement during pregnancy and
important to include a range of zinc
breastfeeding as it is extremely difficult to
containing foods, and not rely on a particular
obtain sufficient B12 from plant foods to
food to help meet your requirements
...
#kaylaitsines
Nutrition HELP • 60
IODINE
bikini
walnuts, flaxseed, chia and
BODY
soy
...
Low levels of iodine, and
therefore thyroid hormones, can cause
thyroid dysfunction, poor concentration and
mental function and can cause abnormalities
in an unborn child
...
As Australian
soils are low in iodine, the amount available
from plant foods is limited
...
**In Australia, it is compulsory for all flours
used in commercial bread-making to be
fortified with iodine, unless organic flour is
H
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The following items are good
sources of protein and calcium:
OMEGA 3 FATTY ACIDS
• Milk and other dairy foods, such as
cheese and yoghurt
Omega 3 fatty acids are “essential fatty
• Adequately fortified milk and milk
products
acids” meaning that they are not naturally
produced within the body and must be
obtained from the diet
...
The best source
of omega 3s is oily fish
...
Some
attention may need to be given to ensuring
an adequate amount of iodine, and vitamin
Nutrition HELP • 61
B12 supplements might be needed,
6
...
Medical Research Council (NHMRC), (n
...
), Nutri-
bikini
BODY
H
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L
...
Berdanier, C
...
(2008) Advanced Nutri-
www
...
gov
...
htm
tion: Macronutrients, Micronutrients, and
14 from:
7
...
d
...
Us, accessed 08/12/14 at: http://
2
...
sportsdietitians
...
au/contactus/
(FSANZ), (2012), Fortification, accessed
8
...
foodstandards
...
au/consu
www
...
com
mer/nutrition/vitaminadded/Pages/default
...
Wahlqvist, M
...
(2011) Food & Nutrition:
3
...
heartfoundation
...
au/healthy-eati
win, Crows Nest, NSW
...
aspx
4
...
B
...
, 1997, ‘Dietary Fat Intake
And The Risk Of Coronary Heart Disease
In Women - Harvard School Of Public
Heath’ in New England Journal of Medicine, vol
...
21, pp
...
harvard
...
topic637024
...
Fat
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NHS
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National Health and Medical Research
Council (NHMRC), (n
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), Dietary Fibre,
accessed 08/12/14 at:
http://www
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gov
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WHAT IS A FOOD
INTOLERANCE/ALLERGY?
LACTOSE INTOLERANCE
WHAT IS LACTOSE?
Food intolerances and food allergies
first understand what lactose is
...
g
...
In
certain food or nutrient
...
often immediate reaction to a food
that involves the immune system
...
Common symptoms
threatening (e
...
anaphylaxis)
...
Lactose intolerance may be
strictly avoid the food they react to
...
After the age of five to
A food intolerance is a negative
seven years, it is common for individuals to lose their
reaction to a food that does not
ability to digest lactose (due to reduced activity of
involve the immune system
...
This is more common for individuals of
often unpleasant (such as bloating
Asian, African, Australian, Aboriginal and
and altered bowel motions) and in
Mediterranean descent
...
(e
...
a cup of milk), but large intakes can result in
symptoms such as abdominal pain and diarrhea
...
The
primary source of lactose in the typical
Western diet is dairy (cow’s milk and cow’s
milk products)
...
Some can tolerate a small amount of
lactose, while others can’t tolerate any at all
...
WHAT ARE THE CONCERNS FOR
THOSE WHO ARE LACTOSE
INTOLERANT?
not nutrient deficient in any
particular way
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HOW DOES
LACTOSE
INTOLERANCE AFFECT THE
NUTRITION HELP MEAL PLAN?
Milk
In some countries it is possible to purchase
lactose-free cow’s milk and milk products
...
This saves
your body from having to digest the lactose,
which reduces the negative side effects for
intolerant individuals
...
important to understand the impacts it will
have on their life
...
e
...
added) milk products
...
Everything
particularly in regards to their calcium and
that is removed from a balanced diet needs
protein content
...
This
information can be found on the
nutrition information panel on the
product label
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back of a popular soy milk
product available within
Australia
...
Most government bodies consider calcium-
Energy (cal)
163
65
fortified soy milk as the best alternative to
cow’s milk as it contains more protein than
Protein (g)
8
3
...
8
3
...
Other alternatives include
calcium-fortified rice and oat milks
...
4
legume
...
8
5
...
Sugars (g)
5
2
Generally speaking, almond and quinoa
Lactose (g)
0
0
milks are not great alternatives as
manufacturers do not add enough calcium
Sodium (mg)
113
45
(usually 75mg/100mL or less) or any at all,
particularly if they are labeled as “organic”
...
#kaylaitsines
Nutrition HELP • 65
bikini
While fresh yoghurt is
Cheese and Yoghurt
BODY
relatively high in lactose in
comparison to
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This means that
lactose intolerant individuals may be
able to consume yoghurts with little
to no side effects, particularly those
that are closer to their expiry date
...
If you are highly sensitive to lactose, it
is possible to find cheeses and
yoghurts that are entirely lactose free
(derived from cow’s milk) from your
The table above depicts the typical lactose
content of various dairy foods that are eaten
as part of the typical Western diet
...
Depending on your level of sensitivity, it
is possible for some lactose intolerant
individuals to consume small amounts of
cheese, particularly hard cheeses, with little
to no side effects
...
It is also possible to
purchase cheese and yoghurt products that
are derived from soy
...
As previously mentioned, if you
choose non-dairy products always check to
make sure they are fortified with calcium
...
Nutrition HELP • 66
If you want to avoid soy products altogether,
then I recommend that you attain the
recommended serves of dairy from
adequately calcium fortified, non-dairy milk
products
...
Through correct nutritional planning
and the right recommendations, inadequate
calcium intake can be avoided without any
external supplementation in most instances
...
However, in the
case that you are unable to follow all of
these guidelines for any reason, or are not
including any dairy (or calcium fortified dairy
alternatives) in your diet, you may also need
to supplement with a calcium product at
approximately 1000mg per day
...
CAN I STILL
CONSUME PROTEIN
POWDER IF I AM
LACTOSE
INTOLERANT?
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The majority of
protein powder products available in today’s
market are made from whey, which is a
cow’s milk derivative
...
Generally
speaking, whey protein isolates (WPI) are
relatively low in lactose and can still be used
by some as part of a low lactose diet
...
Whey and soy proteins are known as
“complete” proteins, meaning they contain
all of the 9 amino acids that the body cannot
produce itself
...
e
...
Therefore, when selecting rice or pea
proteins it is important to choose ones that
contain all nine essential amino acids (e
...
sprouted rice/pea proteins)
...
g
...
See this
upset stomach after eating
website for more information about protein
foods containing gluten)
...
sportsdietitians
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au/content/2562/
unpleasant (such as
ProteinandAminoSupplementationforAthlete
bloating and altered bowel
s/
motions) and in some cases severe but do
BODY
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WHAT IS COELIAC DISEASE?
Coeliac disease is an autoimmune condition
where the immune system reacts abnormally
to gluten, which in turn, causes damage to
is the case with Coeliac disease)
...
If you think you are reacting to
gluten containing foods it is important that
you see your doctor for further investigation
...
This leads to a reduced
Fortunately, a number of the ‘grain’ foods
ability to absorb nutrients, which has a wide
that I have included in the meal plan, such
variety of consequences such as
as brown rice and quinoa, are naturally
malnutrition and nutrient deficiencies
...
However, if
successfully treat Coeliac disease
...
Western diet are wheat-based products, rye,
barley and oats
...
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uncontaminated oats
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For
Fortunately, many supermarkets now stock
gluten free breads, wraps, and pasta, which
means that replacing these items is relatively
simple
...
can eat oats without any adverse symptoms
you can continue to include them in your
diet
...
WHAT IF I HAVE OTHER SPECIAL
DIETARY NEEDS?
Oats
If you have any other special dietary needs
When it comes to oats, there is much
(for example, other food intolerances) that
debate as to whether or not they are
affect your ability to follow the Nutrition
considered safe to eat for people with
HELP plan I recommend you see an
Coeliac disease and different countries have
Accredited Practicing Dietitian who will help
different recommendations
...
Australia it is recommended that people with
Coeliac disease completely avoid oats
This section has been reviewed Emma
where as in the UK they are allowed in small
Landorf BND (Hons
...
A further confounding factor is
VanderHaak BND (Hons
...
Emma and
that oats are often contaminated with wheat
Natalie are Accredited Practicing Dietitians
at various stages of production (e
...
in fields,
with experience in a wide range of areas
transportation and storage)
...
and guidance on oats
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http://www
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org
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• Coeliac Australia, 2012, The Gluten Free
Diet, accessed 08/12/14 at:
http://www
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org
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legendairy
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au/~/media/L
egendairy/Documents/Health/Fact%20sh
eets/%20%E2%80%A8Lactose%20Intol
erant
...
649-658
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d
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sportsdietitians
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au/cont
ent/2562/ProteinandAminoSupplementat
ionforAthletes/
• Wahlqvist, M
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, (2011), Food and Nutrition: Food and Health Systems in Australia and New Zealand (3rd ed’n), Allen &
Unwin, Crows Nest, NSW, pp
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DON’T I HAVE TO AVOID
CARBS IN ORDER TO LOSE
WEIGHT?
Generally speaking, you will lose
weight when you eat fewer calories
than you burn (see PAGE X)
...
Since
carbohydrates are a macronutrient,
your body requires them in large
amounts daily to maintain healthy
function
...
The better you eat, the better
you should feel! A healthy vegetarian
diet, by its very nature will be higher
GP) that will help you lose significant
weight and keep it off
...
WHAT ABOUT OTHER SUPPLEMENTS?
Once again, there is no substitute for a healthy
lifestyle with good food and exercise
...
They are designed to
supplement a healthy diet and lifestyle
...
While vegetarian diets can limit the foods eaten from
particular food groups, well-planned vegetarian diets
may not require the use of supplements to bridge
any nutritional gaps
...
extremely difficult to attain these nutrients from plant
ISN’T IT EASIER TO TAKE
DIET PILLS/ FAT BURNERS?
doctor prior to commencing any supplement regime
...
It is important that you liaise with your
There are no pills that you can take
(either over the counter or from the
#kaylaitsines
Nutrition HELP • 71
WHAT DO I HAVE TO LOOK OUT
FOR ON A LABEL?
There is a lot of nutrition information
bikini
and the rate of weight loss
(i
...
a plateau) is frequently
available on food labels
...
Remember that
staying stable for a while
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Take more notice of your progress
attention to:
photos and the way you FEEL
...
Look for the saturated fat to be at
least one third or less of the total fat, and
fit, healthy and look great even if you are a
for
...
weight is the best weight for you, not a
• Look at the ingredients list and avoid
foods with added sugars
...
It is
very important not to set your goal too low
...
A high
This is not a time to now forget about the
salt food has more than 400mg of so-
healthy patterns that you have just
dium per 100g, a moderate salt food has
established
...
If you go back to old eating habits or
100g
...
HOW MUCH WEIGHT SHOULD I
BE LOSING PER WEEK?
Weight loss is not everyone’s health goal
...
Based
on my personal experience, I recommend
spacing these meals approximately 2
...
This is not a strict time
allowance, but I have found that it suits the
lifestyles of many women in my market
...
However, I will
also reiterate that everybody’s lifestyle and
commitments are completely different and
con- suming five smaller meals may not
work for everyone
...
It’s important
to make the meal plan work for you!
substitute certain foods for
other foods, and not certain
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This is because
two different lunches may have
different serves of food groups, which may
interfere with your food group intake for that
particular day, thereby over or under
consuming certain MACROnutrient foods
...
For example, if you do not like the taste of
quinoa, you could always substitute 90g (or
1/2 cup) of cooked quinoa for 45g (or 1/4
cup) cooked brown rice
...
WHAT IF I DON’T LIKE ONE OR
MORE OF THE FOODS/MEALS
WITHIN THE MEAL
PLAN?
I understand that everyone food and taste
preferences are diverse
...
However, when it comes to altering the meal
#kaylaitsines
Nutrition HELP • 73
“I DON’T LIKE TOFU AND
WOULD PREFER A QUINOA
SALAD FOR LUNCH
INSTEAD OF VIETNAMESE
ROLLS”
170g of tofu is equivalent to one serve of
‘meat & meat alternatives”
...
200g of rice vermicelli noodles is equivalent to
equivalent to two serves of ‘grains’
...
#kaylaitsines
Nutrition HELP • 74
SHOULD I EAT BEFORE A
WORKOUT?
and/or vegetables) and
As we all react differently to different foods,
that you should not need to
what you eat before training
and how much will vary
...
This
will also be influenced by what time of day
protein (in the from of
legumes), which means
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WILL EATING LESS THAN THE
THE MEAL PLAN HELP ME TO
LOSE WEIGHT FASTER?
you choose to train
...
on a daily caloric intake of 1600 calories,
which is the recommended intake for
WHAT DO I EAT AFTER A
WORKOUT?
women aged 16-25 wanting to lose weight/
During a workout, your body supplies
to lose weight/fat faster
...
fat
...
After completing a workout, it is
recommended that you consume a meal
If we do not provide our bodies with the
that contains a combination of both
energy it needs, then our body may begin to
carbohydrates and protein within 60 minutes
direct energy to some bodily processes at
of completing your session, as this will help
the expense of others
...
In the meal plan
your ability to lose weight/fat
...
I’M EXPERIENCING SUGAR
CRAVINGS
...
It
is important to eat some low GI
carbohydrates at each meal, especially if
you are exercising regularly
...
I HAVE LOW ENERGY
THROUGHOUT THE DAY
...
However, if you are following all of these
guidelines and are still feeling tired, then I
recommend that you consult a health
professional, such as a doctor or dietitian
...
WHAT
SHOULD I DO?
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BODY
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Muscle sore- ness can be a sign of an
unbalanced diet or not enough time spent
on rest and recovery
...
If they continue, you may
need individual assessment by a health
professional
...
CAN I STILL FOLLOW THE MEAL
PLAN IF I AM PREGNANT OR
BREASTFEEDING?
As mentioned previously, this Nutrition HELP
has been written to meet the nutritional
needs of women who want to experience fat
loss
...
This is because
pregnancy and breastfeeding are periods of
great physiological change for both the
Nutrition HELP • 76
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mother and the developing baby
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recommendations to suit
This is because nutritional status before,
these individuals
...
specific to you and your baby’s needs
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is particularly important if you or your baby
I do understand that there are lots of women
have any nutrient deficiencies, intolerances
who are eager to get their “pre-baby body”
or diseases
...
If this is
continue to have regular check ups with
you, then it is important to understand that
your doctor to ensure that both you and
there are some things that you must keep in
your baby are in good health
...
For example, the energy
that you seek approval from your doctor
requirements for breastfeeding women are
before commencing any nutrition plan,
greater (approximately 25% more) than non-
including my Nutrition HELP
...
This extra energy is
needed to meet the mother’s own energy
requirements, as well as those of their
growing baby
...
This means that the mother’s
requirements for particular macronutrients,
This question has been reviewed
Emma Landorf BND (Hons
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), APD
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vitamins and minerals may be increased to
help meet their needs as well as the needs
of their growing baby during this period
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Feel free to experiment and
change as you please
#kaylaitsines
Nutrition HELP • 78
BREAKFAST (DAY 3)
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Preheat oven to 200C/385F
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Combine dry ingredients, then add wet
and pour into a greased ramekin
...
Bake for 20 minutes or until firm
...
Once firm set your oven to grill setting
and grill for 3 more minutes or until
crispy on top
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ZESTY TUNA & FENNEL PASTA
•
100g wholemeal pasta, cooked
•
1 1/2 tsp olive oil
•
Pinch of parsley, finely chopped
•
1 garlic clove, crushed
•
1 small fennel bulb, finely sliced
•
100g cooked canned tuna, drained
•
1 lemon, zested, juiced
•
Handful of rocket leaves
•
1 zucchini grated
•
150g butter beans, drained, rinsed
Method
1
...
Add the pasta
and cook until al dente (see the pasta packet for recommended cooking time)
2
...
3
...
4
...
5
...
6
...
7
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#kaylaitsines
Nutrition HELP • 80
BREAKFAST (DAY 5)
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Preheat oven to 180C/360F
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Remove from heat and season with sea salt and pepper
...
Brush a ramekin with a little olive oil to grease
...
Sprinkle with half the zucchini and half the ricotta
...
Crack the eggs into a small bowl with garlic and chives and whisk to combine
...
4
...
5
...
Remove from oven and top with fresh tomato
...
Toast rye bread until golden
...
#kaylaitsines
Nutrition HELP • 81
LUNCH (DAY 5)
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Preheat grill and grease a baking tray
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Slice tofu into thin slices and place on a taking tray
...
3
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4
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5
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6
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7
...
#kaylaitsines
Nutrition HELP • 82
LUNCH (DAY 7)
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to 200g or 1 cup cooked)
•
Handful shredded lettuce
•
Handful bean sprouts
•
1 small carrot, cut into matchsticks
•
1/2 cup red capsicum, cut into matchsticks
•
170g firm tofu, cut into strips
•
4 basil leaves
•
1 tbsp soy sauce
•
1 lime wedge
Method
1
...
2
...
Top with one quarter each of
the noodles, carrot, capsicum and bean sprouts
...
Add a basil leaf and fold in ends and roll firmly to enclose filling
...
Repeat with remaining rolls
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dinner
recipes
The following section provides you with detailed
ingredients lists and procedures for each of the dinner
meals provided within my 14 day example menu
...
to 100g
cooked)
•
1/4 cup fresh dill sprigs, chopped
•
1/2 cup fresh mint leaves, chopped
•
Place the cooked quinoa in a bowl with
the cucumber, celery, lemon rind, dill,
mint and feta
...
6
...
Transfer to
a plate
...
Top your salad with the flaked salmon
and serve with a lemon wedge
...
60g quinoa, uncooked
•
Set the salmon aside to rest for 2
minutes
...
2 stalks celery, chopped (1 cuo)
•
4
...
40g low fat cheese, grated
Method
1
...
Cover
...
Simmer for 10 to 12 minutes or until
liquid is absorbed
...
Meanwhile, drizzle the salmon fillet with
olive oil and season with salt and pepper
...
Heat a non-stick frying pan over medium
heat and cook the salmon, turning
#kaylaitsines
Nutrition HELP • 85
DINNER 2
prevent it from going mushy
...
SALMON & SUMMER SALSA
115g salmon fillet, raw (equiv
...
Combine in a small bowl with lime juice and
cover until ready to serve
...
Remove salmon skin and steam, grill or bake
salmon to your liking
...
Serve salmon on bed of rice and top with
salsa
...
30g brown rice, uncooked
•
5
...
Meanwhile, place rice and 200mL
water in a saucepan over a high
heat
...
2
...
3
...
4
...
In a bowl, combine the quinoa, lentils,
pumpkin seeds, orange rind, orange
juice, parsley, spinach leaves
...
•
60g quinoa, uncooked (equiv
...
•
75g cooked brown lentils, tinned (1/2
cup)
Spoon mixture into capsicum shell and
sprinkle with cheese
...
Roast for 15 minutes or until the
capsicum is tender
...
Meanwhile combine yoghurt and
chopped mint in a bowl
...
Serve stuffed capsicum with minted
yoghurt
...
Place quinoa and 160mL water in a
saucepan over a high heat
...
Bring
to the boil and reduce heat to low
...
2
...
Place capsicum
shell in a small baking dish lined with
baking paper
...
150g
cooked)
•
10g olive oil
•
60g peas, fresh or frozen
•
60g quinoa, uncooked
•
Bring water to boil over high heat
...
Add the broccoli
florets and asparagus spears, cover the
pot and reduce the heat to medium
...
Check the
vegetables every 1-2 minutes and remove
from the heat when cooked
...
Once vegetables are cooked, place in a
bowl with cooked quinoa and feta cheese
and toss to combine
...
Fresh thyme, to taste
•
6
...
Ensure that the surface
of the water is below the basket, and pour
out some water if necessary
...
2 asparagus spears
•
Meanwhile, place quinoa and 160mL cup
water in a saucepan over a high heat and
cover
...
Simmer for 10 to 12 minutes or until
liquid is absorbed
...
7
...
Preheat the oven to 200 degrees Celsius
...
Whisk together lemon juice, olive oil, and
fresh herbs in a small bowl
...
Place fish fillets on baking tray lined with
baking paper and sprinkle with a small
amount of salt and pepper, followed by
the lemon and herb mixture
...
#kaylaitsines
Nutrition HELP • 88
DINNER 5
MUSHROOM & LENTIL
BOLOGNESE - SERVES 2
•
400g crushed tomatoes
•
1 cup vegetable stock, salt-reduced
•
200g wholemeal pasta, uncooked (equiv
...
Add mushrooms and
lentils
...
Reduced heat to medium and cook for
15 minutes or until sauce has reduced
and thickened
...
4
...
5
...
Top with
olives and extra oregano
...
300g brown lentils, tinned (2 cups)
•
Heat oil in a large saucepan over
medium heat
...
1 large brown onion
•
1
...
to 180g
or 1 cup cooked)
•
1/2 small fennel bulb, chopped
•
10g olive oil
•
6
...
Bring to the boil and reduce heat to
low
...
7
...
8
...
Serve with yoghurt
...
Using a pair of tongs,
rotate the vegetables every 8-10 minutes
...
150g pumpkin, chopped
•
Combine vegetables, olive oil, garlic and
rosemary springs and a pinch of salt in a
bowl ensure that all of the vegetables are
lightly coated in the oil
...
Rosemary and salt, to taste
Method
1
...
2
...
3
...
#kaylaitsines
Nutrition HELP • 90
DINNER 7
Place patties onto baking tray and
refrigerate for 20 minutes
...
Combine yoghurt and lemon juice in a
bowl and set aside
...
Divide the salad into two bowls
...
Drizzle on the yoghurt sauce and serve
...
200g low fat natural yoghurt
•
6
...
Place ribbons, carrot, and baby
spinach in a bowl and toss to combine
...
1 small red onion
•
Once the patties are firm, place the
baking tray in the oven for 15-20 minutes
or until golden
...
Method
1
...
2
...
3
...
#kaylaitsines
Nutrition HELP • 91
DINNER 8
HOMEMADE FALAFEL BURGER
(SERVES 4)
•
1 brown onion, roughly chopped
•
40g olive oil
•
2 tsp coriander, dried
•
Handful of fresh parsley
•
400g low fat greek yoghurt
•
60g quinoa, uncooked (equiv
...
5
...
6
...
7
...
Small handful of coriander
•
4
...
1 small cucumber, diced
•
3
...
2 tbsp plain flour
•
2
...
3 clove garlic
•
1
...
5cm pieces
•
Small handful fresh parsley, chopped (1/2
cup)
•
750mL vegetable stock (salt reduced)
•
Small handful of dried porcini mushrooms
(1/2 cup)
8
...
Add leek and
sauté 4 minutes or until soft
...
Stir in the garlic for 2 minutes or until
aromatic
...
2 tsp fresh thyme
•
7
...
60g brown rice, uncooked
•
6
...
Roughly chop porcini mushrooms
and set aside
...
•
220g button mushrooms, sliced (2 cups)
•
Pinch of spinach leaves (1/4 cup)
Method
1
...
2
...
3
...
4
...
10
...
11
...
12
...
This should take approximately 30
minutes total
...
Stir in mushroom mixture, lentils, spinach
and parsley and sprinkle with thyme
...
Serve immediately
...
Season with a small amount of salt and
pepper and additional herbs, if desired
80g soy cheese
•
7
...
1 red onion, finely chopped
•
6
...
1/2 tsp basil, dried
•
5
...
400g crushed tomatoes, tinned
•
4
...
MUSHROOM & PEPPER PIZZA
(SERVES 2)
Salt and additional herbs, to taste
Method
1
...
2
...
3
...
#kaylaitsines
Nutrition HELP • 94
DINNER 11
BAKED EGGPLANT (SERVES 2)
•
10g olive oil
•
1 red capsicum, finely chopped
•
300g chickpeas, cooked, mashed (2
cups)
•
1 clove garlic, crushed
•
1 tbsp parsley, finely chopped
•
1 tsp lemon juice
5
...
6
...
7
...
8
...
1 tsp lemon ring, grated
•
Meanwhile, heat 5g olive oil in a frying
pan over medium heat
...
1/2 red onion, finely sliced
•
Place eggplant shells, cut side up on
oven trays
...
1 large eggplant, halved lengthways
•
3
...
Preheat oven to 220C/425F and line an
oven tray with baking paper
...
Using a small knife, cut a 1cm border
inside each eggplant half
...
#kaylaitsines
Nutrition HELP • 95
DINNER 12
with boiling water until the noodles are
completely submerged
...
TOFU STIR FRY (SERVES 2)
•
20g sesame oil
•
170g firm tofu, cut into 2cm cubes
•
1 brown onion, halved, thinly sliced
•
2 cloves garlic
•
1 red capsicum, cut into short, thin strips
•
120g baby corn, halved lengthways
•
120g snow peas
•
120g bok choy
•
110g mushrooms, sliced
•
200g vermicelli noodles, uncooked
•
Pinch of sesame seeds, to garnish
•
40mL oyster sauce
•
30mL soy sauce
3
...
Set aside in a heat proof
bowl and drizzle with a small amount of
sesame oil to stop the noodles from
sticking together
...
Meanwhile, heat a large wok over high
heat
...
Heat until very hot
...
Add the onion, capsicum, baby corn,
snow peas, bok choy, and garlic
...
6
...
Add vermicelli noodles and toss until
heated through and serve
...
Method
1
...
Slice tofu into 2cm cubes and place in a
small bowl with the oyster sauce and soy
sauce
...
Cover
#kaylaitsines
Nutrition HELP • 96
DINNER 13
SWEET POTATO, KALE &
CHICKPEA CURRY (SERVES 4)
Method
1
...
2
...
3
...
4
...
5
...
6
...
7
...
•
300g canned chickpeas, rinsed, drained
(2 cups)
•
1 red onion, finely chopped
•
2 tbsp tomato paste, salt reduced
•
375mL water (1 1/2 cups)
•
1 large sweet potato, peeled, diced
•
360g broccoli, cut into florets (2 cups)
•
150g kale, chopped (2 cups)
•
40g pumpkin seeds
•
250mL calcium fortified milk (1 cup)
•
240g quinoa, uncooked (equiv
...
Stir through kale and rice milk
...
All 1 cup of cooked quinoa to each bowl
and top with curry
...
Sprinkle with coriander, pumpkin seeds,
and a dollop of yoghurt and serve
...
3
...
4
...
5
...
If the stew
appears ‘soupy’ then remove the lid and
allow the liquid to reduce
...
6
...
Cover with a lid and allow
to sit for five minutes
...
Once the cous cous is cooked, “fluff’
with a fork to separate the grains and top
with the stew and fresh coriander sprigs
...
5cm cubes
• 900g chickpeas, drained, rinsed
• 400g crushed tomatoes
• 250mL vegetable stock (1 cup)
• 360g cous cous, uncooked (equiv
...
In a olive oil in a large non-stick
saucepan over a medium heat
...
Add the onion, crushed garlic, cumin,
cinammon and coriander and cook until
#kaylaitsines
Nutrition HELP • 98
bikini
BODY
H
...
L
...
I hope that the
information provided and the guidance I have given has
helped to further your understanding and given you a better
insight as to how Fresh Fitness and myself coach our clients
...
E
...
P
Australian Institute of Health and Wel-
ing/fats/
fare, 2013, Home, accessed 08/12/14
•
Pages/trans-fats
...
aihw
...
au/
•
Hu, F
...
et al
...
337, no
...
1491-1499 - accessed 08/12/14 at:
Press
...
D
...
harvard
...
topic637024
...
Fat
...
NHS
...
betterhealth
...
gov
...
nsf/pages/Water_a_vital_nut
www
...
gov
...
eatforhealth
...
au/food-essentials/fat-salt-sugars-an
http://www
...
org
...
d
...
coeliac
...
au/uploads/657
www
...
gov
...
htm
01/ufiles/Position_Statements/CAPSOat
•
National Health and Medical Research Council [NHMRC],
s
...
nrv
...
au/
Food Standards Australia New Zealand
nutrients/water
(FSANZ), (2012), Fortification, accessed
•
Popkin, B
...
, D'Anci, K
...
, & Rosenberg, I
...
68, no
...
foodstandards
...
au/cons
8, 439-458
...
aspx
•
FoodSmart, 2014, FoodSmart, ac-
12/14 at: http://www
...
com
...
foodsmart
...
gov
...
heartfoundation
...
au/healthy-eat
#kaylaitsines
Sports Dietitians Australia, (n
...
) Contact Us, accessed 08/
The University of Sydney, 2014, Glycaemic Index, accessed
08/12/14 at: http://www
...
com
•
Wahlqvist, M
...
(2011) Food & Nutrition: Food and Health
Systems in Australia and New Zealand (3rd ed’n), Allen &
Urwin, Crows Nest, NSW
...
), APD, Natalie
VanderHaak BND (Hons
...
Ltd
...
Nutrition HELP • 100
Title: BBG Help Guide for Vegetarians
Description: Bikini Body Guides BY Kayla Itsines
Description: Bikini Body Guides BY Kayla Itsines