BBG HELP Guide for Vegetarians

bikini BODY

H.E.L.P

Healthy Eating & Lifestyle Plan for Vegetarians Exclusively for [email protected] / 9546

bikini BODY guide

Not For Resale All digital products, ebooks, PDF downloads, resource material, videos and online content are subject to copyright protection. Each digital product, eBook, PDF download and online content sold is licensed to a single user only. Customers are not allowed to copy, distribute, share and/or transfer the product/s (and/or their associated username/passwords) they purchased to any third party or person. Fines of up to $10,000 may apply to person/s found to be infringing our copyright policy. In some cases, The Bikini Body Training Company may encrypt, force password and/or stamp license details (including customer name, address etc) on its digital products to ensure additional safety.

Product Disclaimer The content in this book is written with the assistance of two Accredited Practising Dietitians from NPA Pty Ltd. (Nutrition Professionals Australia). These guidelines are not formulated to suit any nutrient deficiencies, allergies or any other food related health problems. If you are an individual with such problems please seek the help of an Accredited Practising Dietitian or similar health professional. 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. Although in depth information and specific weight amounts are given, users of this specific program should not rely exclusively on information provided in this program for their own health needs as it is branded as a set of “generic guidelines” aimed at a broad spectrum audience (market specified in introduction). All specific medical questions should be presented to your own health care professional. “Kayla Itsines Healthy Eating and Lifestyle Plan for Vegetarians” is not written to promote poor body image or malnutrition. 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. (Nutrition Professionals Australia). The Bikini Body

Training Company Pty Ltd. should not be held liable for the interpretation or use of the information provided. The Bikini Body Training Company Pty Ltd. makes no warranties or representations, express or implied, as to the accuracy or completeness, timeliness or usefulness of any opinions, advice, services or other information contained, or referenced to, in this document. The Bikini Body Company Pty Ltd. does not assume any risk for your use of this information as such materials or content may not contain the most recent information. This resource is not individually tailored. It is a guideline which has emerged via a combination of personal experience, government guidelines, and where possible, scientific literature. 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. Accordingly the information and material in this book is copyright, 2014. © The Bikini Body Training Company Pty Ltd. Therefore no part of this book may in any form or by any electronic, mechanical, photocopying, recording, or any other means be reproduced, stored in a retrieval system or be broadcast, sold or transmitted without the prior permission of the publisher, The Bikini Body Training Company Pty Ltd.

bikini BODY

H.E.L.P

ABOUT THE AUTHORS

Kayla Itsines Director
 The Bikini Body Training Company Pty Ltd

I began my study in 2008 at the Australian Institute of Fitness. Upon completing the AIF Master Trainer course, I began working at a femaleonly personal training centre in Adelaide, South Australia. Soon after, I started my own business called The Bikini Body Training Company Pty. Ltd. and from there it began! After such an amazing response to my business in the first 6 months, I began to build an online presence via Instagram and Facebook that essentially became my blog. 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. In 2012, I also teamed up with my partner's company, Fresh Fitness Solutions (founded in 2011), so we could run bootcamps in order to service more women who wanted our help. 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. Together, we hope to continue bringing life-changing experiences to more and more women around the world! Including YOU!

! #kaylaitsines

Nutrition HELP • 4

Tobi Pearce Owner
 Fresh Fitness Solutions

After winning my first natural bodybuilding competition in 2011 (WNBF Light-Heavyweight Division), I decided to study personal training at the Australian Institute of Fitness. This was secondary study to a double degree in Business and Commerce I had recently been studying. Competing in bodybuilding at a competitive level made me realise my underlying passion for the health and fitness industry. 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. I used to be under the impression that success with sport, music and education were most valuable to me. The amount of knowledge I gained and applied to achieve my goals in natural bodybuilding became hugely beneficial when coaching my first few clients. However, I quickly realised that the success of my clients was much more fulfilling and motivating than my own. 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.

! #kaylaitsines

Nutrition HELP • 5

bikini

MISSION STATEMENT

BODY

H.E.L.P 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. While I myself am not a vegetarian, it is my mission to help girls obtain adequate amounts of macronutrients and micronutrients while being able to fit in within their chosen dietary choices. This is why I have created this Nutrition Healthy Eating and Lifestyle Plan (H.E.L.P) for Vegetarians! Within this eBook I have made reference to, and based my recommendations on, three of the


 this reason, I have highlighted these and provided recommendations as to how to meet the required daily intake. I will begin by saying that being ‘vegetarian’ means different things to different people. It is difficult to define! Because of this, I will highlight that there is not one meal plan or set of recommendations that will fit all individuals who have adopted this lifestyle. 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. As following a vegetarian diet restricts or removes foods from one or more food groups, it is important that you liaise regularly with your doctor for regular check ups to ensure that you are in good health.

more common types of vegetarianism. Both myself and the Accredited Practising Dietitians of NPA Pty. Ltd. (Nutrition Professionals Australia) acknowledge that there are certain nutrients that are more difficult to obtain when following a vegetarian diet. For


! #kaylaitsines

Nutrition HELP • 6

HELP OVERVIEW

bikini BODY

H.E.L.P WELCOME TO MY HEALTH EATING & LIFESTYLE PLAN (H.E.L.P) FOR VEGETARIANS!

what we call a “bikini body”. Since

Healthy eating is essential for

results.

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. I am not in the business of promoting exclusionary diets (i.e.

To me, a “bikini body” is not a certain body weight,

no ‘carbs or fats’), but I am in the

size or look, but rather a state where YOU are

business of advocating balanced,

confident, healthy and feel good about yourself and

healthy eating based on the

your body.

Australian Guide to Healthy Eating. These guidelines are publicly

Fresh Fitness and I have taken the time to research

available and can be readily

and write this eBook as one of our resources to suit

accessed by visiting the following

the health and fitness goals of women all over the

website:

world. The information in this eBook is based upon a

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

combination of various research articles and

guidelines/australian-guide-healthy-

personal experiences from both my clients and

eating

myself. 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

bikini BODY

H.E.L.P intended to further educate and

nutrients, how to alter the meal

assist women work toward their

plan to suit common dietary intolerances,

goals.

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.

nutritional requirements and provide you with a foundation of nutritional

We acknowledge that everyone is an individual. In

knowledge. This includes:

this way, we wish to be seen as advocates for posi-

• 14 day meal plan, consisting of three meals and two snacks per

tive health with a focus on educating our audience

day • 2 days to suit pescatarian diets that also include eggs and milk

and promoting healthy attitudes around the “bikini body” ideology. 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. Us-

• 4 days to suit lacto-ovo vegetarian diets

can help YOU to obtain the best results in the same

• 6 days to suit vegan diets • Full recipes for all dinner meals • Information about the five foods 
 and serving sizes • Comprehensive education section, including information about macronutrients, important micro-

! #kaylaitsines

ing this eBook in conjunction with proper training way many of my clients have! Please visit www.kaylaitsines.com to find out how you can maximise your results using my Bikini Body Training Guide. 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

bikini BODY

H.E.L.P toward their health and fitness

regardless of weight, height and

goals.

activity level. The food portions we have provided are suitable for those who wish to follow a

Before starting a “nutrition plan”, or set of “eating guidelines”, you need to understand what it is you are actually getting yourself into. 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. These

vegetarian way of eating and are based around the Australian Guide to Healthy Eating and the mentioned recommendations on daily adult energy requirement guidelines. The following section provides some basic advice & recommendations to cover your dietary intake throughout the day. For additional information regarding energy intake and other nutrition queries you may have, we recommend the following websites (publicly accessible) to our clients: • www.aihw.gov.au/

guidelines will help you achieve your

• www.health.gov.au/

goals by eating a variety of

• www.eatforhealth.gov.au/

‘MACROnutrient’ foods that fill your

• www.veg-soc.org

‘MICROnutrient’ requirements. For

• www.healthyfoodguide.com.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.

leaving the meat off the plate. 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.,

needs.

the following information is designed to help women achieve their goals

! #kaylaitsines

Nutrition HELP • 9

HELP OVERVIEW

bikini BODY

H.E.L.P A well-planned vegetarian diet has a

• Vegan diets do not contain any

number of health benefits. It is high

animal foods at all. Vegans do not eat

in fibre and low in saturated fat,

meat, fish, poultry, eggs, dairy products or any

making it easier to control calorie

other animal products. Vegans eat only plant

intake and weight. Vegetarians

foods such as grains, dried peas, beans, lentils,

frequently have lower cholesterol

nuts, seeds, soy products, vegetables and fruit.

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.

and cancer. 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.

plant protein than meat. Of course, it is possible to choose very unhealthy vegetarian foods too. Vegetarian pies, pasties, cakes etc can be very high in both fat and calories, so it is important that you choose your vegetarian foods carefully. As mentioned in my mission statement, ‘vegetarianism’ can be difficult to define as it can mean different things to different people. However, I have provided the definitions of the more common types of vegetarian diets below:

! #kaylaitsines

• Ovo-vegetarian eat eggs and plant foods but no meat, fish, poultry or dairy foods. • Lacto-ovo vegetarian eat eggs and dairy foods and plant foods but no meat, fish, or poultry. • Pescatarian eat fish, eggs, dairy and plant foods but no red meat or chicken. My Nutrition HELP for Vegetarians has been written to cater for various types of vegetarian diets. Regardless of which type of vegetarian of diet that you follow, it is essential to include a protein source (e.g. fish, eggs, tofu or legumes) in the recommended amounts each and every day.

Nutrition HELP • 10

HELP OVERVIEW

bikini BODY

H.E.L.P As per the Australian Guide to

In the following pages, I have

Healthy Eating, all wholesome

provided you with a 14 day example menu. 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. In addition we also need to include a small amount of unsaturated fats and plenty of water. SOME example foods from each group include:

eBook. Each daily menu consists of three main meals, as well as two snacks. From my personal experience, I recommend spacing meals approximately 2.5-3 hours apart. 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. I have

Vegetables and Legumes • Broccoli, spinach, sweet potato, lettuce

what constitutes a “serve” of each of these food

also found that it helps them to stay satisfied throughout the day. For more information about groups, please see page 27.

Fruit • Banana, apple & berries Dairy • Milk, yoghurt & cheese, non-dairy milk and yoghurt alternatives (with minimum 100mg of calcium per 100mL). Lean Meat & Alternatives • Fish, eggs, tofu, legumes etc. ! #kaylaitsines

Nutrition HELP • 11

bikini

DAY 1 BREAKFAST

Eggs with Avocado Smash

BODY

H.E.L.P 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)


BODY

H.E.L.P SNACK

Vegetable Soldiers 1 stalk celery, chopped (1/2 cup) 1/2 red capsicum, sliced (1/2 cup)

1 medium banana
 10-15g WPI, chocolate flavour 125mL low fat milk (1/2 cup) 125mL water (1/2 cup) 10g peanut butter

SNACK

Cinnamon Apple 200g low fat yoghurt 1 apple, grated Cinnamon, to taste

DINNER

Salmon & Summer Salsa 90g brown rice, cooked (1/2 cup) 100g salmon, cooked
 1 small cucumber, diced (1 cup) 1 medium tomato, diced 1/2 small red onion, diced (1/4 cup) 25g avocado, diced
 Chives and dill, to taste

LUNCH

Tuna Caesar Salad 1 wholemeal wrap, toasted, cut into triangles 100g tuna, drained 1 egg, hard boiled, sliced Handful of lettuce leaves (1 cup) Handful of baby spinach leaves (1 cup) 20g parmesan cheese, grated 100g natural yoghurt Garlic and lemon juice, to taste

! #kaylaitsines

Nutrition HELP • 13

bikini

DAY 3

BODY

H.E.L.P

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

bikini

DAY 4

BODY

H.E.L.P

BREAKFAST

DINNER

60g muesli (1/2 cup)

150g white fish, baked


200g low fat yoghurt

10g olive oil


Pulp of 3 passionfruits into layers

20mL lemon juice


Yoghurt, Muesli & Passionfruit Parfait

Lemon & Herb Infused Fish with Quinoa Salad

Fresh thyme and oregano, to taste


SNACK

1/2 small broccoli, cut into florets (1/2 cup)

Goodness Me! Green Salad

60g peas, fresh or frozen (1/2 cup)

25g avocado, diced

2 asparagus spears (1/2 cup)

Handful of shredded lettuce (1 cup)

180g quinoa, cooked (1 cup)

Handful of baby spinach leaves (1 cup) Small handful of bean sprouts (1/2 cup) Apple cider vinegar

LUNCH

Brown Rice Sushi 90g brown rice, cooked (1/2 cup) 100g tuna, drained 1 small cucumber, cut lengthways (1 cup)

SNACK

Chocolate & Strawberry ‘Pudding’ 200g low fat yoghurt 2 tsp cacao powder 10-15g protein powder, chocolate flavour 120g strawberries, sliced (1 cup)

! #kaylaitsines

Nutrition HELP • 15

bikini

DAY 5

BODY

H.E.L.P

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

bikini

DAY 6

BODY

H.E.L.P

BREAKFAST

SNACK

2 eggs

30g rolled oats (1/4 cup)

1/2 red capsicum, chopped (1/2 cup)

1 medium banana

1/2 brown onion, diced (1/4 cup)

250mL low fat milk (1 cup)

Small handful of spinach leaves (1/2 cup)

10-15g (1 scoop) whey protein

Vegetable Omelette

Banana Smoothie

40g cheese, grated 1 slice rye bread, toasted 1/2 medium tomato, diced, to garnish

SNACK

1 medium mango 10g almonds

DINNER

Quinoa & Roast Vegetable Salad 180g quinoa, cooked 150g pumpkin, diced into 1cm cubes 1/2 red capsicum, chopped (1/2 cup) 1/2 small bulb fennel, chopped (1/2 cup) 10g olive oil

LUNCH

100g natural yoghurt

Bean & Salad Wrap 1 wholemeal wrap 150g four bean mix, drained (1 cup) 100g oil-free hummus 1/2 medium tomato, sliced 1 small carrot, grated (1/2 cup) Small handful of bean sprouts (1/2 cup)

! #kaylaitsines

Nutrition HELP • 17

bikini

DAY 7

BODY

H.E.L.P

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

BODY

H.E.L.P SNACK

1 medium banana

1 wholemeal wrap 2 eggs, scrambled 1 medium tomato Small handful of baby spinach leaves (1/2 cup)

DINNER

Homemade Falafel Burger 1 medium roll 150 chickpeas, cooked, drained

1 regular coffee with low fat milk (1 cup)

10g olive oil 45g quinoa, cooked (1/4 cup)

SNACK

1/2 medium tomato, diced

Yoghurt & Berries

1/4 small cucumber, diced

200g low fat yoghurt

Handful of lettuce leaves

100g mixed berries

1/2 red onion, sliced

100g greek yoghurt

LUNCH

Parsley, coriander, lemon juice, garlic

Egg & Salad Crispbreads 3 rye crispbreads 1 boiled egg, sliced 25g avocado 1/2 small cucumber, sliced (1/2 cup) 1 small carrot, grated (1/2 cup) Small handful of bean sprouts (1/2 cup)

! #kaylaitsines

Nutrition HELP • 19

bikini

DAY 9 BREAKFAST

Banana Pecan Overnight Oats

BODY

H.E.L.P 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

bikini

DAY 10

BODY

H.E.L.P

BREAKFAST

SNACK

120g quinoa flakes, cooked (1 cup)

150g oil-free hummus

250mL calcium fortified milk (1 cup)

1/2 small cucumber, cut into rounds (1/2

1 medium banana, sliced

cup)

Quinoa Porridge

2 rye crispbreads

1 tsp honey

SNACK

DINNER

Mushroom and Pepper Pizza

Open Apple Crumble

1 wholemeal wrap

1 apple, stewed

200g crushed tomatoes

30g muesli (1/4 cup)

1/2 red capsicum, sliced (1/2 cup)

10g nut mix

1/2 red onion, sliced (1/4 cup)

100g soy yoghurt

60g button mushrooms, sliced (1/2 cup)

Cinnamon, to taste

40g soy cheese Basil, oregano, garlic powder, chilli flakes

LUNCH

Bean & Rocket Salad 150g four bean mix, drained (1 cup) 75g chickpeas, drained (1/2 cup) Handful of rocket leaves (1 cup) Pinch of baby spinach leaves (1/4 cup) 200g cherry tomatoes, halved Dressing: 10g olive oil and red wine vinegar

! #kaylaitsines

Nutrition HELP • 21

bikini

DAY 11

BODY

H.E.L.P

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

BODY

H.E.L.P SNACK

60g rolled oats (1/2 cup)

Vegetable Soldiers & Homemade Tzatziki

125mL calcium fortified milk (1/2 cup)

2 stalk celery, chopped

100g soy yoghurt

2 small carrots, chopped

100g mixed berries (1 cup)

100g homemade tzatziki

SNACK

DINNER

Nutty Apple 1 apple, sliced 10g nut butter of choice

Tofu Stir-Fry 170g firm tofu 10g sesame oil 1/2 brown onion, chopped (1/4 cup)

1 regular latte with soy milk (1 cup)

1/2 red capsicum, sliced (1/2 cup) 60g baby corn (1/2 cup)

LUNCH

60g bok choy (1/2 cup)

Italian Bean & Pasta Salad

60 snow peas (1/2 cup)

225g four bean mix (1 1/2 cups)

60g mushrooms (1/2 cup)

4-5 semi-dried tomatoes, sliced (1/4 cup)

200g rice vermicelli noodles, cooked (1

4-5 kalamata olives, sliced

cup)

1/4 red onion, finely chopped 200g wholemeal pasta, cooked (1 cup)

! #kaylaitsines

Nutrition HELP • 23

bikini

DAY 13

BODY

H.E.L.P

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

bikini

DAY 14

BODY

H.E.L.P

BREAKFAST

SNACK

90g muesli (3/4 cup)

2 stalks celery, chopped

250mL calcium fortified milk

10g peanut butter

Muesli

Peanut Butter Celery Soldiers

 

SNACK

Protein Mousse & Berries 200g soy yoghurt

DINNER

Eggplant & Chickpea Stew 5g olive oil

10-15g (1 scoop) pea/rice protein

1/2 medium eggplant, cut into cubes

100g mixed berries (1 cup)

225g chickpeas, drained, rinsed 100g crushed tomatoes, tinned

LUNCH

180g cous cous, cooked

Middle Eastern Bean & Quinoa Salad 150g four bean mix (1 cup) 150g pumpkin, cut into cubes, roasted in 5g olive oil 180g quinoa, cooked (1 cup) 1 stalk celery, chopped Small handful of baby spinach leaves (1/2 cup) 1 radish, finely chopped 30g cranberries, dried 1 tbsp lemon juice Topped with 100g soy yoghurt and sprinkle of dukkah

! #kaylaitsines

Nutrition HELP • 25

bikini

SUMMARY

BODY

H.E.L.P As you can see from the example daily meal plan, there is an amazing variation of food groups, tastes and flavors. There is certainly more to dieting than just berries and broccoli! Importantly, this example demonstrates that a healthy balanced diet: • Can have amazing taste • Can have amazing variety • Can have amazing flavour • Can be flexible and innovative • Comprises of all the food groups each day, in proportion with the guidelines As the example daily meal plan suggests, there is plenty of opportunity for flexibility and food substitution. However, it is important to substitute certain foods for other foods, and not certain meals from one day to another. 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 more information of substituting foods, see the Serve Size Alternatives for Food Groups on page 29.

! #kaylaitsines

Nutrition HELP • 26

bikini

FOOD GROUPS

BODY

H.E.L.P 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.

more information about carbohydrates.

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. These foods are

protein, dietary fibre, B group

our body’s greatest source of protein. Fish and tofu,

vitamins, and minerals such as iron,

in particular, are great sources of protein as they

zinc and magnesium.

contains all nine essential amino acids. Legumes are also great sources of fibre and a variety of

FRUIT

micronutrients.

Fruit is a good source of vitamins,

MILK & MILK PRODUCTS

including vitamin C and folate. 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. Edible skins are

group. These foods are particularly rich in calcium,

especially high in dietary fibre, but

which is a mineral important for bone health. They

dietary fibre is also in the fruit flesh -

are also a great source of a number of nutrients,

see page 63 for more information

including protein, iodine, vitamin A, vitamin D,

about dietary fibre.

riboflavin (vitamin B2), vitamin B12, and zinc. If you choose not to consume milk and milk products

! #kaylaitsines

Nutrition HELP • 27

sourced from animals, then it is important to consume products that have been adequately fortified with calcium (minimum of 100mg/100mL) in their place.

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. These provide the body with energy and also play an important role in cell structure, function, and inflammation processes.

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. To assist in the development of a healthy body, it is important to eat enough from each of these food groups. 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. Neither NPA Pty Ltd nor myself promote the use of multivitamins as a complete replacement but ! #kaylaitsines

rather an additional tool that can be used to help meet daily requirements where needed.

bikini BODY

H.E.L.P

The information is not only based on The Australian Guide to Healthy Eating, but also information from other Australian government websites, previously mentioned. I will highlight that different countries have their own healthy eating guidelines, so this information should be used as a guide only.

REFERENCES • National Health and Medical Research Council [NHMRC], 2013, Austra-
 lian Dietary Guidelines, Canberra: National Health and Medical Research Council. • Wahlqvist, M. L., 2011, Food & Nutrition: Food and Health Systems in Australia and New Zealand (3rd ed’n), Allen & Urwin, Crows Nest, NSW.

Nutrition HELP • 28

Food Group

Min serves per day

Sample Serve Sizes (1 serve)

Grains

1 (40g) slice of wholemeal bread or ½ medium roll

Wholemeal or wholegrain products are best

1 slice fruit loaf or raisin bread (or ½ a café slice) 30 (approx. 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

2.5 serves

250mL (1 cup) low-fat milk or dairy free milk with minimum 100mg of calcium per 100mL 200g tub low fat yoghurt or soy yoghurt 2 slices (40g) of fat-reduced cheese or soy cheese 120g (1/2 cup) low-fat ricotta cheese

Lean Meat & Poultry, Fish, Eggs and Alternatives Healthy Fats (unsaturated)

100g grilled or drained, canned fish (equiv. 115g raw)

2.5 serves

2 large eggs 150g (1 cup) cooked or canned legumes/beans such as lentils, chick peas or split peas 170g tofu, tempeh, or textured vegetable protein (TVP) 10g (2 tsp) of polyunsaturated or monounsaturated margarine

2 serves

10g (2 tsp) polyunsaturated or monounsaturated olive oil 25g avocado (approximately 1/8) 10g nuts or nut paste Water, tea & coffee in moderation, herbal tea

Fluids

8

Note: please see section on hydration on page before making your choice about complete sources of hydration.

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. It has been included to show you how these meals are able to meet the daily requirements for each food group.

H.E.L.P

Meal Plan

Grain 6 serves

Veg 5 serves

Fruit 2 serves

Dairy 2.5 serves

BODY

Meat / Protein 2.5 serves

25g avocado

1

2 eggs, poached

1

Small handful of baby spinach leaves 2 slices rye bread, toasted

0.5 2

125mL low fat milk

0.5

Small handful of baby spinach leaves

0.5

Small handful of kale

0.5

1 medium banana

1

1

100g cherry tomatoes

0.5

75g brown lentils

0.5

5g olive oil 2 slices rye bread, toasted

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

0.5

100g salmon fillet 40g low fat cheese

! #kaylaitsines

Fat 2 serves

1 1 Nutrition HELP • 30

bikini

HYDRATION

BODY

H.E.L.P One of the issues that my clients

potentially causing confusion,

come across is what to drink and

headaches,


how much.

loss of strength and fatigue.

Your body’s cells, including your

HOW MUCH DO WE NEED TO DRINK?

brain, muscle cells and digestive system, require water for healthy function. With lack of water, your body is put into a dehydrated state

The recommended fluid intake for most people is 8 glasses of water per day however your body’s daily fluid requirement can vary from one day to another. 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. It is very important that you drink before, during and after exercise as it maintains your hydration and prevents fatigue. 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. • Herbal tea (Green, ginger, peppermint etc.) • 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. It is recommended that you drink water during the day as some

bikini BODY

H.E.L.P

alternatives have additives or chemicals, such as caffeine in coffee. Caffeine can act as a diuretic, which can therefore promote dehydration. The substitution of the ‘odd’ replacement drink is not concerning but it is recommended that you do make a conscious effort to drink water. Importantly, in my experience, clients who have given focus to their holistic health (training, eating, and resting) achieve best results. This includes a conscious effort to keep hydrated with water.

REFERENCES • Better Health Channel, 2014, Water - a Vital Nutrient, accessed 08/12/
 14 at: www.betterhealth.vic.gov.au/bhcv2/bhca rticles.nsf/pages/Water_a_vital_nutrient • National Health and Medical Research Council (NHMRC), 2006, Water, accessed 08/12/ 14 at: www.nrv.gov.au/nutrients/water • Popkin, B. M., D'Anci, K. E., & Rosenberg, I. H, (2010), ‘Water, Hydration, and Health’ in Nutrition Reviews, vol. 68, no. 8, 439-458.

! #kaylaitsines

Nutrition HELP • 32

bikini

COOKING TIPS

BODY

H.E.L.P 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. While it is acknowledged that

• artichokes

• mushrooms

kilojoules (kJ) is the metric unit for

• bamboo shoots

• cress

• bean sprouts

• onions

• broccoli

• parsley

• brussels

• pumpkin

measuring food energy in Australia, the following section uses calories as it is more commonly used internationally.

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.

• green beans

• watercress

• kale

• zucchini

and flavour for your meals. These non-starchy vegetables are low in calories (or kilojoules) and have little effect on weight gain. Remember,

Vegetables are an excellent source of a variety of vitamins and minerals,

• lettuce

fibre and antioxidants.

! #kaylaitsines

Nutrition HELP • 33

bikini BODY

H.E.L.P

Try serving your vegetables as oven baked or steamed. This is a great cooking style, as it requires no oils. Other handy variations include: Adding fresh parsley (or rosemary), and freshly ground black pepper, dash of olive oil to your chopped vegetables

Adding crushed tomato and lemon juice to your oven vegetable mix

Marinating vegetables in 2 cloves crushed garlic, 2 tbsp balsamic vinegar, a small amount of olive oil (equiv. 1 serve of fat), and fresh basil leaves

! #kaylaitsines

Adding ground or grated ginger to mashed pumpkin, or sprinkle on pumpkin pieces when baking.

Sprinkling nutmeg on carrots, beans, spinach, pumpkin, cauliflower or peas

Adding chopped vegetables to an omelette for extra flavour

Nutrition HELP • 34

FRUIT MIXES AND JUICES In the following amounts, these fruits are low in calories

bikini BODY

H.E.L.P

• 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.

HOW TO MAKE YOUR OWN BASIC FRUIT MIXES AND JUICES 1. Choose your fruit mix, ensuring that it suits the recommended serving amounts. 2. Add this mix to a blender along with one 1 drinking cup of ice and a small amout of water. 3. 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. In a vegetarian diet, the protein is provided by eggs, milk, legumes and fish if this is eaten. Most recipe books

bikini

There are a wide variety of

BODY

legumes that provide valuable protein and

H.E.L.P

micronutrients. They are available dried or canned or may be pre-prepared into

vegetarian patties or sausages etc. The following table shows some of the types of legumes that you will find in my book:

and websites provide a wide variety of food preparation ideas. However, if you are vegetarian you will need to learn more about preparing and cooking beans and lentils.

Lentils

Available in many varieties, including whole red, split red, green and brown. They're most commonly used in soups, stews, curries. Red lentils in particular take a very short time to cook and break down readily.

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.

Butter beans

A variety of lima beans. These large, white beans have a mild flavour, and are best used in salads, soups and casseroles.

Red kidney beans

Known for their use in Mexican cuisine, and retain their shape well during cooking. Use in soups, stews, casseroles and salads.

Borlotti beans

A mild-flavoured, reddish-speckled bean, perfect for rice dishes and soups.

Black-eyed peas or beans

Medium-sized, cream-coloured beans with a 'blackeye' marking. While best in soups, stews, casseroles and rice dishes, they're also used in Vietnamese desserts.

Haricot beans or navy beans

The main ingredient of baked beans. They are great in soups, stews and casseroles.

Cannellini beans

A large, white bean popular in Italian cooking. They have a smooth texture and are ideal in pastas and salads or on their own as a side dish.

Chickpeas

The chief ingredient in hummus dip. These nutty-tasting medium-sized peas retain their shape during cooking and are great in couscous dishes, salads, stews and curries.

! #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. If you are new to cooking legumes, then the ideas presented here will be helpful. Dried beans and chickpeas need to be soaked and boiled before eating them. Soak overnight in water, then drain, place in a large saucepan and cover with cold water. Bring to the boil then drain again, cover with cold water a second time and bring to the boil. Reduce heat and simmer, uncovered, until tender (cooking times will vary). Kidney beans need up to 2 hrs of cooking and soy

leaves to a hummus and veggie wrap.

bikini BODY

H.E.L.P

• Dried or fresh thyme is especially tasty when used to season beans or egg

dishes. You can sprinkle it over vegetables or potatoes before roasting them with a little olive oil. It also goes well with lemon. • Cumin together with chilli powder and garlic can season vegetables or vegetarian tacos. • Chili powder will add a kick to any dish. • Cinnamon compliments both sweet and

beans will need up to 4 hrs.

savoury dishes. Simply use it to top your

Canned beans, lentils and chickpeas are a

porridge with some toasted nuts. Use it

very convenient alternative. They can be higher in salt, but you can place them in a sieve and run under the tap for a few seconds. 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. It can also be added to stews and chillis in combination with other spices. • Oregano is especially good in tomato-

vegetarian meal.

based dishes and is common in Italian

Make sure that you use herbs (fresh or dried)

cooking. Use it in soups or sprinkle it

and spices to add flavour and zest to your

over vegetables before cooking. Try

vegetarian meals. Here are a few examples:

sprinkling it over vegetarian pizza.

• Basil is great for adding flavour to a pasta sauce. 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.

to 1 serve of healthy fats).

• Fresh parsley can be used as a garnish

• Lemon juice, salt-

bikini BODY

H.E.L.P

for a bit of extra flavour or it can be used

reduced soy sauce,

as a main ingredient. 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. It is a key ingredient in

amount of olive oil (see note above).

tabouleh. You can also add it to soups, pasta dishes, eggs, or salads.

• Pepper and oregano prior to cooking, and add lemon juice when cooked.

• Fresh dill goes very well with fresh vegetables. It also pairs especially well with cucumbers, and it makes a great seasoning for salmon.

*If you have leftover herbs and need to use them before they go bad, use them to make a pesto. Just mix them in a food processor with a little olive oil. You can also add some garlic, lemon or lime, and toasted nuts. Use the pesto as a topping for meats, a spread for sandwiches, a sauce for pasta or a dip for veggies.

FISH If you eat fish, the following seasonings will add extra flavour: • 3 tsp hot paprika, 2 tsp ground cumin, a handful (1 cup) parsley, small handful (1/2 cup) fresh coriander, 100mL lemon juice, and small amount olive oil (Remember:

! #kaylaitsines

Nutrition HELP • 38

HOW TO ENJOY GRAIN FOODS Rather than just cooking your rice or other grains in water, you can make your meals far

bikini BODY

H.E.L.P

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. Wash rice or quinoa until water runs clear (this helps to remove any excess starch) 2. Dice 1 onion and sauté in your saucepan 3. Add 2 cloves of garlic 4. Add washed rice/quinoa to saucepan 5. Add double amount of vegetable stock (salt reduced) to your saucepan (i.e. 1 cup of rice = 2 cups of stock) 6. Bring mix to boil, then leave to simmer over heat for 12 mins. 7. Turn off and leave to rest for 5 minutes. **You can also use your own homemade stock** Other spice alternatives such as turmeric, cumin and paprika can be added to rice during cooking to change colour and add a small amount of flavour.

! #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. In the example menu, you will see that I have included the cooked weights - for example 180g or 1 cup of cooked quinoa. It is important that 180g of dry quinoa will not give you 180g of cooked quinoa.

Most grains will generally double or triple in regards to their weight when cooked. The following grains or grain foods will double when cooked: • Oats

bikini

HOW TO MAKE YOUR OWN SALSA

BODY

H.E.L.P

Salsas are a quick, easy, and fresh way to add flavour

to dishes or can be enjoyed as a dip to share with friends. 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.

Chives and dill, to tase Lemon or lime juice, freshly squeezed

! #kaylaitsines

Nutrition HELP • 40

FOOD HYGIENE

• Avoid leaving homemade fruit juices

Food hygiene and safety is something that is

for longer than 24 hrs

important to my clients and me. Being food

especially if multiple

safe can be described as making a

fruits have been mixed.

bikini BODY

H.E.L.P

deliberate effort to avoid foodborne illness through the practice of safe cooking and

For more details on food hygiene,

storage methods.

information can be sourced from the following website:

Although there are many more, below is a

www.foodsmart.vic.gov.au/foodsmartweb/

small and basic list of simple ways I have found helpful to keep myself safe. Some of the following ideas are not specific to vegetarian meals. I include them because there may be some non-vegetarian people living in your household. • Don’t store meat in a fridge for more than 2-3 days. Freeze if wanting to keep for longer. • 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. Always stir in between heating to make sure heat reaches all food content.

! #kaylaitsines

Nutrition HELP • 41

LIFESTYLE CHANGES

bikini BODY

H.E.L.P One of biggest challenges facing

progress over prolonged periods of

girls in my market is lifestyle. This

times.

commonly includes; eating out, partying, work events and family celebrations. Hence, two of the biggest barriers surround overindulgence in food and excessive drinking.

SHOULD YOU HAVE A “CHEAT” MEAL?

However, when embarking on a new healthy adventure, many people tend to struggle with cravings for favourite foods and beverages. As you adopt a food and exercise routine, it is not uncommon to feel unsatisfied from meals or develop strong cravings. Having a cheat meal once per week has allowed

A cheat meal is an indulgence in

many of my other clients to continue to sustain their

food or drink, once a week.

progress and healthy lifestyle, without over indulging multiple times during the week. For some people,

Many people talk about cheat meals

healthy eating and regular training is far outside their

very loosely and are under the

normal lifestyle and can prove to be very stressful.

impression that they have an impact

Rather than showing any nutritionally scientific

on your health goal. My

validity for my clients, it has shown to be an effective

understanding is that cheat meals

way of relieving their psychological stress. 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.

with the goal of sustained fat loss. My experience has shown me that “cheat” meals are not necessary for continued progress. I have had many clients who do not have cheat meals and continue to show great

! #kaylaitsines

CHEAT MEAL GUIDELINES Please note that I do not force cheat meals upon my clients. 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. What I have

Many of my clients have

provided below is the set of guidelines I

found that if they eat

provide my clients who feel the need to

significantly more than their

include this in their weekly regime.

normal meals

bikini BODY

H.E.L.P

recommended allowance,

When having a cheat meal, I recommended that you allow a 30-45 minute window once per week. During this window of time, you can have a meal that would contain foods outside your normal healthy lifestyle and perhaps more calories too. It is of course recommended that you don’t go on a large binge. Please understand that this is a cheat meal and NOT a cheat day.

! #kaylaitsines

they feel like they hold a little extra weight for the next 24-48 hrs. Whether this is physical or psychological, is hard to determine. No need to worry, as this is very common among my clients.

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. What is provided below is a small amount of educational information pertaining to alcohol consumption and the consequences for general health.

Like carbohydrates, protein and fat, alcohol is classified as a macronutrient. It provides your body with 7 calories of energy per gram, meaning that it contains nearly TWICE as many calories as protein and carbohydrates, both of which provide you of 4 calories per gram! This means you do not have to consume much to acquire a lot of calories.

bikini

Although alcohol is a macronutrient, it cannot be stored by H.E.L.P the body in the same way as fats, protein and carbohydrates. In actual fact, the metabolism (breaking down) of alcohol hinders the metabolism of other nutrients.

BODY

The by-products of alcohol metabolism can be severely detrimental to general health, and more specifically, to your liver. Alcohol is essentially a poison and it does just that, poisons your body. For this reason, it is not something I recommend for any of my clients at any stage during their lives.

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. In addition, the adverse side effects that result of alcohol consumption, particularly when consumed excessively, are nearly endless - alcohol poisoning, depression, fatigue, sleep deprivation and vomiting are just a few.

! #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.

! #kaylaitsines

Nutrition HELP • 45

bikini RESTAURANT FOOD

Snack - Fruit salad OR fruit

It is likely that at some stage, whether you

snack platter would be

like it or not, you will be in a situation where

perfect.

you are not able to have a homemade meal. The choices you make in these situations can be quite important for your health. 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. Try to follow the same eating pattern you have been provided with. 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. Remember your meal macronutrient distribution. Many vegetarian options in restaurants can be high in fat from ordinary cheese, creamy sauces or deep fried foods. Aim to choose low fat options and make sure that you include a protein source such as legumes, chickpeas, lentils or tofu. If you eat fish, then this can be a great choice when eating in a restaurant. Ensure that you choose grilled

juice as well as a vegetable

BODY

H.E.L.P

Lunch - There are a lot of choices when dining out at lunchtime. Anything from tofu stir-fry, sushi or healthy wrap. Try and aim to get the same nutrient categories from a home cooked meal. A small serving of protein, such as chickpeas, lentils, kidney beans, a serving of healthy carbohydrates, either sweet potato or a serve of grains (rice, quinoa or pasta) with a generous side of vegetables. Dinner - Like lunch, there are lots of choices when dining out at dinner time. Stick to your rules and aim for protein and quality fat sources. 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.

REFERENCES

varieties, rather than fried.

BASIC DINING OUT IDEAS Breakfast - Most places will serve eggs and rye toast, oats or even muesli.

! #kaylaitsines

• National Health and Medical Research Council [NHMRC], 2013, Alcohol, accessed 08/12/14 at: www.eatforhealth.gov.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. Remember enjoy them if indulging but be careful how much you include so that you can stay on track and keep up your healthy lifestyle. 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

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

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

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.

bikini

EDUCATION SECTION

BODY

H.E.L.P Before I begin, I must emphasise that I do not promote calorie counting. This is because for many people it can be a very tedious, difficult and stressful process especially if it is not understood properly. 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.

Fact: 1 calorie 
 = 4.2 kilojoules.

FAT LOSS FACTS

‘Maintenance’ means staying the that your weight is

Our food provides us with calories. Our exercise as well as our normal bodily functions (sleeping or thinking etc.) burns calories. How many calories you require usually depends upon your age, height, weight, gender and activity level. Girls between the age of 16 and 25 who exercise and are approximately 55kg and above, have a MAINTENANCE daily calorie requirement of around 2100 calories**. **Calculations re: Harris-Benedict BMR formula

neither increasing or decreasing. That is, it remains Energy can be measured in calories

the same

(or kilojoules). In Australia, energy is measured in kilojoules in agreement with the broader use of metric units. However, calories are more commonly used internationally. For our Australian and international audience, I have made references using both.

! #kaylaitsines

Typically speaking... If we eat more calories than we burn up, we can gain fat and weight. If we burn more calories than we eat, we can lose weight and fat.

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.

energy store that is already

However, eating LESS calories that you use

give your body enough calories to keep your

on a daily basis creates a ‘calorie deficit’. Generally speaking, a combination of appropriate exercise training and a 500 calorie deficit daily can potentially lead to a 1 pound (0.5kg) of weight/fat loss per week. As one pound (0.5kg) of human fat is equivalent to approximately 3,500 calories, seven days of a 500 calorie deficit will result in a weekly deficit of 3,500 calories. I will

in your body, which can be fat.

BODY

H.E.L.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. This is why in most circumstances, suddenly lowering your calories is not necessarily a good thing and can result in many energy and hormonal problems. I have seen this many times before with new clients who have previously tried to force weight loss with very low calorie diets.

highlight that weight/fat loss is more complex than this and can be influenced by other variables meaning actual results may vary. For this reason, the meal plans provided within this guide are based on a daily caloric intake of approximately 1600 calories.

HOW DOES IT WORK? Simply speaking, if you consume 1600 calories but burn 2100 calories in a day, your body needs to source energy from elsewhere to bridge the 500 calorie deficit. 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 increased my

get the body of my dreams. I had no coach,

calories to what they

no trainer and no one giving me correct

recommended and was

advice, if any. I trained for several months

now eating a mixture of foods from

getting not too bad results, but as my

various groups, not just chicken salads like I

training continued the rate of my results

was previously.

style. I took the advice I

BODY

H.E.L.P

slowly decreased. Almost immediately I had better energy and shortly after that my body dropped a

I quickly fell into the sad loop that was continuous calorie

small amount of weight but this

restriction. Every few

time the weight kept coming off

weeks I would eat less

almost every week. It was only about four to five weeks and I also

and less and less and

got my period back. I am now

feel progressively worse. I was eating well below

eating so much more food than

1000 calories everyday,

I was but my results are so

training twice each day

much better. This was a very

and literally never had

important lesson for me.”

any energy. 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. As my results and health declined I finally went and sought some professional advice from Kayla Itsines and the team at Fresh Fitness. 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. Proteins,

the productions of certain

carbohydrates and fats are all

hormones begin to decrease and

macronutrients that we cannot live without.

they become ill. Although they may lose

We must consume these chemical

large amounts of weight to begin with, this is

compounds EVERYDAY in very large

certainly not sustainable in the long term and

amounts in order to stay alive and healthy.

many may suffer with severe medical

BODY

starting a fad diet that they

H.E.L.P

problems. 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.e.

back” or regain a lot of the weight that they

zero carb and zero fat diets) may not be the

previously lost.

healthiest option for you. Without particular macronutrients your body can suffer from illness, fatigue and can essentially begin to

MACRONUTRIENT BREAKDOWN

shut down. It is important to know that

Macronutrients provide the building blocks

many of today’s chronic diseases and

we need for growth, metabolism, and body

illnesses are caused by poor nutrition alone.

function. They also provide us with energy.

It is essential to include ALL macronutrients

However, it is important to note that each

in our diets on a daily basis. If we do not,

macronutrient provides the body with

our bodies’ ability to function and change,

different amount of energy per gram.


including weight/fat loss, is significantly

Simply speaking:

decreased. If you are following a vegetarian diet, it is impossible to get enough protein when following a low-carb diet. This is because vegetarian sources of protein, such as dried beans, lentils and chickpeas, are also high in carbohydrates. These foods are also packed full of fibre and micronutrients

• One gram of carbohydrates provides our bodies with 4 calories (16 kJ); • One gram fats provides our bodies with 9 calories (36 kJ); • One gram of proteins our bodies provide 4 calories (17 kJ).

and are low in saturated fats.

! #kaylaitsines

Nutrition HELP • 51

bikini

Remember, calories are used here as the measure of energy. One calorie is equivalent to 4.2kJ.

Glucose is our brain and

This is obviously important to consider when

carbohydrates means our

wanting to achieve fat loss. At 9 calories per

brain cannot think properly, our

gram, fat is easy to eat in excessive

muscles cannot work properly, and therefore

amounts. Consequently, this can lead to an

our whole body is negatively impacted. If

overconsumption of calories without even

you are following a vegetarian diet, your

realising it. This can potentially lead to

carbohydrate intake will be higher because

weight gain. However, as previously

of the emphasis on legumes.

BODY

muscles’ preferred source of energy. Therefore,

H.E.L.P

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.

carbohydrates with a low glycaemic index (GI), such as wholegrains, muesli, oats,

For all three macronutrients, we need to

fruits, vegetables, legumes and low-fat dairy

understand how they are broken down by

foods. Visit www.glycemicindex.com for

the body and why it is important to avoid

more information.

eating too much of each, causing weight gain and possible chronic illness. Potential

Foods rich in carbohydrates also contain

problems caused by an unbalanced diet are

generous quantities of our essential vitamins

nearly endless.

and minerals. Carbohydrates not only contain fibre, but also assist in lowering

CARBOHYDRATES 

cholesterol. For girls who are finding it hard

Fad diets that promote zero or low

you are lacking in fibre or other food

carbohydrate intake are not designed for

to go to the toilet regularly, you may find that substances required for healthy digestion.

long-term weight management and more often than not, people will put the lost weight back on straight after they finish their diet. Carbohydrates are vital because they provide us with the most essential substance for our survival - glucose.

! #kaylaitsines

Nutrition HELP • 52

PROTEINS

Luckily, different plants are

Proteins are crucial for muscle repair

acids and if eaten together,

and healthy weight loss. Protein provides:

they can make up a good

bikini BODY

lacking different amino

H.E.L.P

quality protein. This is called • Essential hormones (the body’s chemical “messengers”)

protein complementation. 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. soya beans, dried peas, beans and lentils). Cereals, bread and some starchy vegetables (eg. potatoes, sweet corn, peas) have smaller amounts of protein. Proteins are made from combinations of smaller units called amino acids. There are 22 amino acids that make up most proteins. Some of these our body can make when needed, however there are 9 amino acids that can only be obtained from our diet. These are known as “essential amino acids”. Protein from animal sources e.g. fish, milk

including animal proteins, such as milk and vegetable proteins in your diet. It used to be thought that these foods needed to be eaten at the same time to have the effect, but we now know that they simply need to be included on the same day. 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. While it is not an animal source, soy protein is considered a high quality protein as it provides similar amounts of protein as that found in animal foods. 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.

and eggs have sufficient levels of all essential amino acids and are, therefore, “complete proteins”. Plant proteins, however, are “incomplete” proteins because they lack one or more essential amino acids.

! #kaylaitsines

Nutrition HELP • 53

bikini

Proteins not only provide essential nutrients

whey protein and similar

but also assist sour satiety – which means

supplements are fine to use

we feel satisfied or full after we have eaten a

minimally, they are not a

meal containing protein. 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.

protein in the amounts included here. See

BODY

H.E.L.P

this website for more detail about protein Some protein powder has been included in

supplementation:

the menus. You could use whey protein or

www.sportsdietitians.com.au/content/2562/

skim milk powder or soy protein powder if

ProteinandAminoSupplementationforAthlete

you avoid all animal products. Although

s/

Incomplete Protein

Good Protein Quality

Complete Protein

Grains

Legumes

(rice, quinoa, pasta, oats)

(beans, lentils, peas)

Nuts & Seeds

Legumes

(peanuts, walnuts, tahini)

(baked beans, lentils, dried beans)

(Examples From Menu Plan) •

Burger Salad

•

Homemade Falafel Burger

•

Mushroom & Lentil Bolognese

•

Bean & Salad Wrap

•

Italian Bean & Pasta Salad

•

Tofu Sprout Salad

•

Citrus Quinoa Stuffed Capsicum

•

Homemade oil-free hummus

•

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

Complete Protein

Grains

Milk & Milk Products

(rice, quinoa, pasta, oats)

(milk, cheese, yoghurt)

! #kaylaitsines

Excellent Protein Quality (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. When looking at new sources of protein, it is

• Help us absorb some of the most essential vita-

H.E.L.P

mins: A, D, E, and K

best to aim for options that are very low in saturated and trans fat. Trans fats naturally

HOW DO YOU KNOW WHETHER A FAT IS GOOD OR BAD?

occur in some foods but I recommend making a conscious effort to keep them as low as possible in promoting a healthy lifestyle. For more information see:

Typically, we should try to avoid trans fats

www.heartfoundation.org.au/healthy-eating/

and saturated fats in our diet. These

fats/Pages/trans-fats.aspx

particular “bad fats” are associated with elevated cholesterol levels and have been

It is essential to avoid a high intake of

shown to increase the likelihood of heart

saturated fats because they can increase

attack or stroke. Although saturated fats

the potential for heart disease and even

also have some benefit the cons heavily

some cancers. A well-planned vegetarian

outweigh the pros - this is why it is

diet is usually very low in trans fat and

recommended that you limit your intake.

saturated fat. The main saturated fat in the

Please read the following research paper for

vegetarian protein foods would be from full cream cow’s milk and cheese, so it is important to choose low-fat varieties.

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.  Fats benefit our health as they: • Cushion our organs

more information about this. 
 Hu, F. B. et al., 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. 337, no. 21, pp. 1491-1499. Access at: http:// isites.harvard.edu/fs/docs/ icb.topic1277315.files/Hu-_NEJM97_Dietary.Fat.CHD.NHS.pdf The types of healthy fats that our body needs and uses are called polyunsaturated

• Contribute to the structure of cells

! #kaylaitsines

Nutrition HELP • 55

bikini

and monounsaturated fat. 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. Some examples of good and

(feelings of fullness)

bad fat food choices can be found below:

between meals.

✓ 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. For example, high fibre intake

✓ LSA

BODY

H.E.L.P

prevents the reabsorption of cholesterol in the gut, which effectively improves blood cholesterol levels and reduces risk of heart disease. Adequate fibre can also reduce the risk of digestive diseases, such as colon cancer, by increasing the rate at which food passes through your digestive tract. This limits your gut wall’s exposure to potentially harmful substances found in food. The partial or complete breakdown of fibre in the large intestine also promotes the growth of good bacteria in the gut, which is

FIBRE

important for overall health.

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. While it does not significantly

between meals. This will effectively decrease

! #kaylaitsines

Nutrition HELP • 56

your tendency to eat additional snacks in

not important! There are

between meals.

two different types of

bikini BODY

micronutrients, namely

H.E.L.P

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.

Council (NHMRC) of Australia recommends that females consume 25g of fibre per day. 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. A well-planned vegetarian diet will usually contain ample amounts of fibre due to the the reliance on foods from these

of which are needed to enable our bodies to function It is very important to obtain adequate amounts of these from the foods we eat. Taking a multivitamin supplement does not make up for an unhealthy diet. The meal menus provided in this book have been designed to help meet the micronutrient requirements of women.

food groups.

As each food group provides certain

If you eat a diet that is high in fibre, it’s also

fats) and micronutrients (vitamins and

important that you drink lots of water too as this will help facilitate its action within your digestive system - as well as the number of other amazing benefits mentioned

macronutrients (proteins, carbohydrates and minerals), it is important that we eat foods from ALL foods groups and the right amounts of each. For example, if you do not include foods from a particular food group(s)

previously.

altogether, your diet may become

MICRONUTRIENTS

long term.

The term “micro” means “small”. In comparison to macronutrients, micronutrients are only required by the body in small amounts and are also much smaller in size. 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. These often include calcium, iron, zinc, vitamin B12, iodine, and omega-3s.

Nutrition HELP • 57

CALCIUM Calcium is vital for healthy bones and teeth. It also plays a role in blood clotting as well as nerve and muscle function. Those who exclude milk and dairy foods need to

bikini

• 45g sardines, canned in water (about 1–2

BODY

sardines)

H.E.L.P

• 75–80g (about 1/3 cup) canned pink or Australian salmon with bones

carefully plan their diet to ensure adequate calcium.

It may be necessary for individuals avoiding dairy products to take a calcium

Small amounts of calcium are present in

supplement. See page 74 for more

plant foods such as broccoli, hummus, dried

information.

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. For example, to obtain the same

eat every day. 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.

eat 7.5 cups of cooked broccoli or 8 slices

Haemoglobin is a protein found in red blood

of wholemeal bread!

cells. It is the pigment which gives the red cells their colour, but more importantly

On these instances, non-dairy milk and milk

carries oxygen to all body tissues and

products fortified with calcium are an

returns carbon dioxide back to the lungs,

excellent substitute. Always check that the

which is particularly important during

products you choose are fortified with a

training. The remainder of the body’s iron

minimum of 100mg of calcium per 100mL.

can be found in iron-storage proteins, such

See pages 72 and 73 for more information

as ferritin.

on how to select the best non-dairy milk and milk product alternatives.

1. Haem iron can be obtained animal foods, such as red meat, chicken, fish, and

If you are avoiding milk products, but still include fish in your diet, then the following foods may prove to be useful sources of

eggs. 2. Non-haem iron can be obtained from eggs and plant foods, such as:

calcium in your diet:

! #kaylaitsines

Nutrition HELP • 58

bikini

• Wholegrain breads, cereals, pasta, rice and crackers

absorption of iron. 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.E.L.P

each food group. If you are drink weak tea and avoid drinking it at meal times.

WHAT HAPPENS WHEN WE DON’T GET ENOUGH IRON?

Generally speaking, haem iron is absorbed much more easily than non-haem iron (20%

Inadequate intake of iron over long periods

versus 5%, respectively), which is why we

of time can result in the gradual depletion of

need to eat far more non-haem iron in order

the body’s stores of ferritin (iron-storage

to reach the recommended daily intake.

proteins). Once these stores are exhausted, the body’s ability to produce haemoglobin

When trying to incorporate iron-rich foods

decreases. 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.

influence its absorption, particularly in your a following a diet that excludes eggs and fish.

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. Other symptoms

sources can potentially enhance its

can include brittle, flat nails (which may

absorption. 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.

kale. 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. As iron plays a significant role in energy and oxygen delivery, it is particularly

VITAMIN B12

important for girls who are active and get

Vitamin B12 is vital for

heavy periods to ensure a steady intake of

blood cell formation and

iron from food sources.

functioning of the nervous

bikini BODY

H.E.L.P

system.

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. Zinc is a vital part of

fish, poultry, eggs, milk and milk products.

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.

absorbed and/or used by the body.

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. Meat is the richest source of

vitamin B12 in a form that the body can use.

zinc, however eggs, milk and milk products

Due to the difficulties associated with

do contain some zinc. Plant sources of zinc

attaining adequate B12, individuals that

include breads and cereals, legumes, nuts

avoid some or all animal products must

and seeds.

include foods with added vitamin B12 such as So Good®, or take a vitamin B12

When trying to incorporate zinc-rich foods

supplement.

into your diet, it is important to consider the ways in which other foods are able to

Vitamin B12 deficiency may take years to

influence its absorption, particularly in you

show up and can have very serious effects,

follow a diet that excludes eggs, milk, and

particularly for babies of vitamin B12

milk products. For example, phytates, which

deficient mothers who have breast fed for a

are naturally-occuring substances in

long period of time. It is generally

wholegrains and soya beans, can reduce

recommended that vegan mothers take a

zinc absorption. 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.

support both herself and her baby.

! #kaylaitsines

Nutrition HELP • 60

IODINE

bikini

walnuts, flaxseed, chia and

BODY

soy.

Iodine is an essential nutrient that is involved in the synthesis (production) of thyroid hormones. 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.
 The primary source of iodine in the typical Western diet is dairy foods. As Australian soils are low in iodine, the amount available from plant foods is limited. If you are avoiding dairy and dairy products, iodine can be found in breads**, sea vegetables (such as nori) or iodised salt. **In Australia, it is compulsory for all flours used in commercial bread-making to be fortified with iodine, unless organic flour is

H.E.L.P

HOW DO I ACHIEVE ALL OF THESE NUTRIENTS IN MY VEGETARIAN DIET?

The following foods are good sources of protein, iron, zinc: • Fish • Eggs • Legumes such as dried beans, lentils, chick peas • Soy products, such as tofu and tempeh • Meat substitutes made from vegetable protein, such as textured vegetable protein (TVP) or nutmeat

used.

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. These fatty acids are important for the prevention of heart disease and can help to decrease the risk of inflammatory diseases, such as arthritis, asthma, Crohns and colitis. The best source of omega 3s is oily fish. If you do not each fish, other forms of omega 3 include

! #kaylaitsines

By including adequate protein foods as well as foods that provide calcium and a wide variety of vegetables, fruits and whole grains then you will be able to obtain all of the nutrition you need from your diet. 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. National Health and

particularly if you follow a vegan diet.

Medical Research Council (NHMRC), (n.d.), Nutri-

bikini BODY

H.E.L.P

REFERENCES

ents, accessed 08/12/

1. Berdanier, C. D. (2008) Advanced Nutri-

www.nrv.gov.au/nutrients/index.htm

tion: Macronutrients, Micronutrients, and

14 from:

7. Sports Dietitians Australia, (n.d.) Contact

Metabolism (3rd ed’n), CRC Press.

Us, accessed 08/12/14 at: http://

2. Food Standards Australia New Zealand

www.sportsdietitians.com.au/contactus/

(FSANZ), (2012), Fortification, accessed

8. The University of Sydney, 2014, Glycae-

08/12/14 at:

mic Index, accessed 08/12/14 at: http://

http://www.foodstandards.gov.au/consu

www.glycemicindex.com

mer/nutrition/vitaminadded/Pages/default .aspx

9. Wahlqvist, M. L. (2011) Food & Nutrition:

3. The Heart Foundation, (2009), Trans

Food and Health Systems in Australia

Fats, accessed 08/12/14 at:

and New Zealand (3rd ed’n), Allen & Ur-

www.heartfoundation.org.au/healthy-eati

win, Crows Nest, NSW. 


ng/fats/Pages/trans-fats.aspx 4. Hu, F. B. et al., 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. 337, no. 21, pp. 1491-1499 accessed 08/12/14 at: http://isites.harvard.edu/fs/docs/ icb.topic637024.files/Hu-_NEJM97-_Diet ary.Fat.CHD.NHS.pdf 5. National Health and Medical Research Council (NHMRC), (n.d.), Dietary Fibre, accessed 08/12/14 at: http://www.nrv.gov.au/nutrients/dietary-fi bre

! #kaylaitsines

Nutrition HELP • 62

bikini

FOOD ALLERGIES & INTOLERANCES

BODY

H.E.L.P WHAT IS A FOOD INTOLERANCE/ALLERGY?

LACTOSE INTOLERANCE WHAT IS LACTOSE?

Food intolerances and food allergies

first understand what lactose is. Simply speaking,

can be described as negative

lactose is the carbohydrate (sugar) that naturally

reactions to the ingestion of a

occurs in animal milk products (e.g. cow’s milk). In

certain food or nutrient.

the human digestive system, lactose is broken down

In order to understand lactose intolerance, we must

into smaller carbohydrate units by the action of an A food allergy is an abnormal and

enzyme called lactase.

often immediate reaction to a food that involves the immune system. Symptoms of food allergies can

WHAT IS LACTOSE INTOLERANCE?

include hives, rashes, swelling and

Lactose intolerance occurs when the body cannot

in some cases can be life

digest and absorb lactose well. Common symptoms

threatening (e.g. anaphylaxis).

include bloating, diarrhea, wind and pain after eating

People with food allergies need to

foods high in lactose. Lactose intolerance may be

strictly avoid the food they react to.

temporary (for example after gastroenteritis) or may be a longer lasting problem. 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.

the lactase enzyme) and become lactose

Symptoms of food intolerances are

intolerant. 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. Generally speaking, these

some cases severe, but are

individuals can tolerate small amounts of lactose

generally not life threatening.

(e.g. a cup of milk), but large intakes can result in symptoms such as abdominal pain and diarrhea.

! #kaylaitsines

Nutrition HELP • 63

HOW IS LACTOSE INTOLERANCE TREATED? Lactose intolerance is treated by lowering the amount of lactose in the diet. The primary source of lactose in the typical Western diet is dairy (cow’s milk and cow’s milk products). Everyone is different and will tolerate different amounts of lactose in their diet. Some can tolerate a small amount of lactose, while others can’t tolerate any at all. Your symptoms will help you decide how strict you need to be.

WHAT ARE THE CONCERNS FOR THOSE WHO ARE LACTOSE INTOLERANT?

not nutrient deficient in any particular way.

bikini BODY

H.E.L.P

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. With these products, manufacturers have added small amounts of lactase enzyme to the product during processing. This saves your body from having to digest the lactose, which reduces the negative side effects for intolerant individuals.

When assessing or creating a diet for an

An example of this in Australia is Pauls Zymil

individual with food intolerance(s), it is

milk range.

important to understand the impacts it will have on their life. A food intolerance will of

If you are lactose intolerant and such

course decrease the list of foods available to

products are not available, you may


that person as well as make it more difficult

need to replace them with non-dairy,

to get the full range of vitamins and minerals

calcium fortified (i.e. have had calcium


our bodies need on a daily basis.

added) milk products. Some common milk alternatives for cow’s milk include rice, oat,

When limiting, altering or removing dairy

almond, soy, coconut, and quinoa milks -

products from your diet, it is most important

however, not all of these are considered

to understand that you are removing one of

appropriate from a nutrition perspective,

your largest sources of calcium. Everything

particularly in regards to their calcium and

that is removed from a balanced diet needs

protein content.

to be replaced or substituted so that you are

! #kaylaitsines

Nutrition HELP • 64

When selecting a milk alternative, it is important to check that it contains a minimum of 100mg of calcium per 100mL. This information can be found on the nutrition information panel on the product label.

bikini

The image to the left is a

BODY

simplified Nutrition Information Panel found on

H.E.L.P

back of a popular soy milk product available within

Australia. From the column on the right, it states that this product contains 160mg of calcium per 100mL of milk, making this product an appropriate non-

Energy (kJ)

Per Serving

Per 100mL

683

273

dairy alternative to cow’s milk for lactose intolerant individuals. 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

3.2

Fat, total (g)

8.8

3.5

other alternatives. Other alternatives include calcium-fortified rice and oat milks. As they are derived from grains, they are slightly higher in carbohydrates and lower in protein than soy milk, which is derived from a

Saturated fat (g)

1

0.4

legume. As different brands add different amounts of calcium, it is important to always

Carbohydrate, total (g)

12.8

5.1

check the nutrition information panel prior to purchase.

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”.

Calcium (mg)

400

160

Coconut milk is also much higher in saturated fat than all alternatives and does not contain sufficient calcium.

! #kaylaitsines

Nutrition HELP • 65

bikini

While fresh yoghurt is

Cheese and Yoghurt

BODY

relatively high in lactose in comparison to

H.E.L.P

cheese, its lactose content actually decreases day by day as

the natural bacteria (cultures) also use lactose for energy. 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. In saying this, I do not recommend that individuals consume yoghurt products that have exceeded their use by dates for health and safety reasons. 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. It is clear that the lactose content of cheese (particularly hard cheeses) is exceptionally low. 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.

! #kaylaitsines

local supermarket. It is also possible to purchase cheese and yoghurt products that are derived from soy. As these products are not as common, it is possible that they may be difficult to find and/or are more expensive. As previously mentioned, if you choose non-dairy products always check to make sure they are fortified with calcium. This is great importance if you are avoiding milk and milk products as lifestyle choice within a vegetarian diet.

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.

SHOULD I BE TAKING A CALCIUM SUPPLEMENT IF I AM LACTOSE INTOLERANT? As stated above, the biggest problem with a diet excluding lactose or dairy is the loss of calcium. Through correct nutritional planning and the right recommendations, inadequate calcium intake can be avoided without any external supplementation in most instances. The guidelines provided above have been written to help you adjust my meal plan to suit your lactose intolerance. 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. We recommend that you seek individual advice from a doctor prior to using any vitamin supplement.

CAN I STILL CONSUME PROTEIN POWDER IF I AM LACTOSE INTOLERANT?

bikini BODY

H.E.L.P

You will have seen that protein powder has been included in the menus. The majority of protein powder products available in today’s market are made from whey, which is a cow’s milk derivative. Thus, care should be taken when selecting a protein powder for low lactose or lactose free diets. 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. However, if you are aiming to follow a completely lactose free diet, then it is possible to substitute whey protein powders for non-dairy protein powders (such as soy, rice, or pea proteins). Whey and soy proteins are known as “complete” proteins, meaning they contain all of the 9 amino acids that the body cannot produce itself. In contrast to this rice and pea proteins are known as “incomplete proteins” (i.e. they do not contain all of the 9 amino acids that the body cannot produce itself). Therefore, when selecting rice or pea proteins it is important to choose ones that contain all nine essential amino acids (e.g. sprouted rice/pea proteins). Although protein supplements are fine to use minimally, they

! #kaylaitsines

Nutrition HELP • 67

bikini

should not be used as a complete

the immune system (e.g.

replacement for any protein food. See this

upset stomach after eating

website for more information about protein

foods containing gluten).

supplementation: http://

Symptoms are often

www.sportsdietitians.com.au/content/2562/

unpleasant (such as

ProteinandAminoSupplementationforAthlete

bloating and altered bowel

s/

motions) and in some cases severe but do

BODY

H.E.L.P

not cause damage to the small intestine (as

GLUTEN INTOLERANCE & COELIAC DISEASE WHAT IS GLUTEN? Gluten is a protein found in the grains wheat, barley, rye and oats.

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). It is important to note that Coeliac disease and gluten intolerance are very different conditions. If you think you are reacting to gluten containing foods it is important that you see your doctor for further investigation.

IF I’M AVOIDING GLUTEN HOW DOES THIS AFFECT THE NUTRITION HELP?

the small intestine. 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. A strict

gluten free, so it is not necessary for you to

life-long gluten free diet is the only way to

attempt to replace these items. However, if

successfully treat Coeliac disease.

you are gluten intolerant or have been diagnosed with Coeliac disease, then you

WHAT IS GLUTEN INTOLERANCE?

will need to avoid all gluten-containing

Like lactose intolerance, gluten intolerance

The primary sources of gluten in the typical

can be described as a negative reaction to foods containing gluten that does not involve

! #kaylaitsines

products.

Western diet are wheat-based products, rye, barley and oats. This means that individuals

Nutrition HELP • 68

with gluten intolerance or Coeliac disease

Some people with gluten

will need to remove the following products

intolerance (not Coeliac

from their diet and replace them with gluten

disease) are able to tolerate

free alternatives:

small amounts of

bikini BODY

H.E.L.P

uncontaminated oats. If you

X BREAD X WRAPS X PASTA X OATS

do not have Coeliac disease and

Bread, Wraps and Pasta

alternatives, such as rice and quinoa. For

Fortunately, many supermarkets now stock gluten free breads, wraps, and pasta, which means that replacing these items is relatively simple. Before purchasing these products, it is important that you check that the label clearly states it is ‘gluten free’.

can eat oats without any adverse symptoms you can continue to include them in your diet. For those that need to avoid oats, they can quite easily be replaced with gluten free example, you could use quinoa/rice flakes in the place of porridge or as part of your smoothies.

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. For example in

tailor a nutrition plan specific to your needs.

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.), APD and Natalie

amounts. A further confounding factor is

VanderHaak BND (Hons.), APD. Emma and

that oats are often contaminated with wheat

Natalie are Accredited Practicing Dietitians

at various stages of production (e.g. in fields,

with experience in a wide range of areas

transportation and storage). If you have

including prenatal, maternal and postnatal

Coeliac disease please refer to your local

nutrition, as well as food allergies and

coeliac organisation for further information

intolerances.

and guidance on oats.

! #kaylaitsines

Nutrition HELP • 69

REFERENCES

bikini

• Coeliac Australia, 2012, Oats and the Gluten Free Diet, accessed 08/ 12/14 at:

H.E.L.P

BODY

http://www.coeliac.org.au/uploads/6570 1/ufiles/Position_Statements/CAPSOats. pdf • Coeliac Australia, 2012, The Gluten Free Diet, accessed 08/12/14 at: 
 http://www.coeliac.org.au/gluten-free/ • Dairy Australia, 2011, Lactose Intolerance, accessed 08/12/14 at: http://www.legendairy.com.au/~/media/L egendairy/Documents/Health/Fact%20sh eets/%20%E2%80%A8Lactose%20Intol erant.pdf • Lennard, L, 2011, ‘Chapter 38: Food Sensitivities’ in ML Wahlqvist’s Food and Nutrition: 
 Food and Health Systems in Australia and New Zealand (3rd ed’n), Allen & Unwin, Crows Nest, NSW, pp. 649-658. • Sports Dietitians Australia, (n.d.), Protein and Amino Acid Supplementation for Athletes, ac- cessed 08/12/14 at: http://www.sportsdietitians.com.au/cont ent/2562/ProteinandAminoSupplementat ionforAthletes/ • Wahlqvist, M. L., (2011), Food and Nutrition: Food and Health Systems in Australia and New Zealand (3rd ed’n), Allen & Unwin, Crows Nest, NSW, pp. 324-325

! #kaylaitsines

Nutrition HELP • 70

bikini

FAQS

BODY

H.E.L.P 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). Low carb diets are popular, but they are not sustainable in the long term and you can regain all of the lost weight and more when you return to your usual eating pattern. Since carbohydrates are a macronutrient, your body requires them in large amounts daily to maintain healthy function. You cannot maintain a busy healthy lifestyle eating no carbs forever; it’s like trying to drive your car without ever putting petrol in it. 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. Many “fat burners” and “fat loss pills” lack sufficient, if any, evidence with humans! If it isn’t proven for human use I would certainly not risk putting it in my body! There is no substitute for a healthy lifestyle comprising of good food and exercise.

WHAT ABOUT OTHER SUPPLEMENTS? Once again, there is no substitute for a healthy lifestyle with good food and exercise. Supplements are just that - supplements. They are designed to supplement a healthy diet and lifestyle. If you don’t treat your body right with correct eating and training, supplements won’t have much, if any, effect. 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. However, individuals who avoid all animal products with generally need to supplement B12 and possibly iodine as it is

in carbohydrates and fibre.

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.

sources. 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?

and the rate of weight loss

There is a lot of nutrition information

(i.e. a plateau) is frequently

available on food labels. While all of the information provided is crucial, there are three pieces of information that are readily available, that you should give particular

bikini BODY

will vary. Remember that staying stable for a while

H.E.L.P

expected and you are still being successful be- cause you are not regaining the weight that you have lost. Take more notice of your progress

attention to:

photos and the way you FEEL. You can be

• Fat should be less than 10g per 100g and as low in saturated or trans fats as

higher weight than what you initially aimed

possible (excluding chosen fat sources such as olive oil, peanut butter and avocado). Look for the saturated fat to be at least one third or less of the total fat, and

for. You won’t know, until you go!

WHAT DO I DO WHEN I REACH MY GOAL WEIGHT?

trans fat should be as close to zero as

Congratulations! Remember that your goal

possi- ble.

weight is the best weight for you, not a

• Look at the ingredients list and avoid foods with added sugars. •

fit, healthy and look great even if you are a

magic number dictated by the charts. It is very important not to set your goal too low.

Avoid foods with excessive salt. 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. You will need to eat a little more

between 120 and 400mg per 100g and a

of each food group until your weight stabi-

low salt food has less than 120mg per

lises. If you go back to old eating habits or

100g.

overindulge in the unhealthy foods then the weight can come right back.

HOW MUCH WEIGHT SHOULD I BE LOSING PER WEEK? Weight loss is not everyone’s health goal. If you want to lose weight, it is also important to un- derstand that everyone is different

! #kaylaitsines

Nutrition HELP • 72

SHOULD I BE EATING THE MEALS AT PARTICULAR TIMES?

plan, it is important that you

From the meal plan that I have provided

meals from one day to

from pages 12 to 24, you will see that I have divided each day’s food intake into three main meals and two smaller ‘snacks’. Based on my personal experience, I recommend spacing these meals approximately 2.5-3 hours apart. This is not a strict time allowance, but I have found that it suits the lifestyles of many women in my market. I have also found that it helps them to stay satisfied throughout the day. 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. With any lifestyle change, it is important that it is both realistic and maintainable otherwise it is unlikely that you will continue in the long-term. It’s important to make the meal plan work for you!

substitute certain foods for other foods, and not certain

bikini BODY

H.E.L.P

another. 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. On page 29, I have provided you with a food substitution chart to help you to determine what foods to substitute and how much. 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. I have also provided an example as to how you can completely change a lunch meal without changing the number of food group servings.

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. The beauty of my meal plan is that it is flexible and can easily be altered to suit these preferences. 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”. To change the Vietnamese rolls to quinoa salad, you could substitute the 170g of tofu for 150g cooked beans. 200g of rice vermicelli noodles is equivalent to equivalent to two serves of ‘grains’. Tp change the Vietnamese rolls to a quinoa salad, you could substitute the 200g of rice vermicelli noodles with 180g of cooked quinoa.

! #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. Some girls prefer to train before one of their main
 meals as eating beforehand makes them feel a bit sick, whereas others need to have a small amount of food prior to training. This will also be influenced by what time of day

protein (in the from of legumes), which means

bikini BODY

H.E.L.P

consume any additional post-workout meals.

WILL EATING LESS THAN THE THE MEAL PLAN HELP ME TO LOSE WEIGHT FASTER?

you choose to train. For this reason, I

As mentioned earlier in this chapter, the

recommend that you experiment to find out

meal plans that I have provided are based

what works best for you and your body.

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. Our body requires

energy to your working muscles through the

energy in the form of calories to fuel our day

breakdown of carbohydrates (from either

to day activities as well as our normal bodily

blood glucose or glycogen stores), protein

functions (including cell repair, hormone

(from muscle cells), or fats (from adipose

formation, transportation of nutrients etc.).

fat. It is a common misconception that if you eat less and train more, then you will be able

tissue). 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. A common result is

replenish your body’s energy stores and help

reduced hormone activity, which can inhibit

repair muscle tissues. In the meal plan

your ability to lose weight/fat. Being fit and

provided on pages 12 to 25, you will see

healthy in the long-term requires a

that virtually all of the main meals contain

permanent lifestyle change - this means a

both carbohydrates (in the form of grains

good balance of both nutrition and training,

! #kaylaitsines

Nutrition HELP • 75

eating the right amounts of the right foods and doing the right type and amount of training.

I’M EXPERIENCING SUGAR CRAVINGS. WHAT SHOULD I DO? If you are experiencing sugar cravings, it is possible that you have not included enough low GI carbohydrates throughout the day. It is important to eat some low GI carbohydrates at each meal, especially if you are exercising regularly. This will help prevent fluctuations in your blood sugar levels.

I HAVE LOW ENERGY THROUGHOUT THE DAY. WHAT SHOULD I DO? If you maintain a healthy lifestyle, in other words include foods from all of the food groups, exercise regularly, distribute your macronutrients throughout the day, include low glycaemic index carbohydrates, maintain your hydration and have adequate sleep, then your energy levels should be excellent. 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.

! #kaylaitsines

I’M EXPERIENCING MUSCLE SORENESS/ CRAMPING. WHAT SHOULD I DO?

bikini BODY

H.E.L.P

The cause of muscle cramps and soreness may be related to a number of things. Muscle sore- ness can be a sign of an unbalanced diet or not enough time spent on rest and recovery. To reduce the frequency of cramps, make sure that you keep up your fluid intake and consume a balanced diet. If they continue, you may need individual assessment by a health professional. Always allow 1-2 complete rest days per week from all training to allow your body to recuperate.

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. However, it is important to note that these nutrition recommendations are not appropriate for women who are either pregnant or breastfeeding. This is because pregnancy and breastfeeding are periods of great physiological change for both the Nutrition HELP • 76

bikini

mother and the developing baby. Thus, the

breastfeeding are unique, I

focus of nutritional planning shifts from fat

have not provided any

loss to ensuring the healthy development of

specific nutrition

the baby as well as the needs of the mother.

recommendations to suit

This is because nutritional status before,

these individuals. If you

during and after pregnancy has a significant

need help in this area, then I

effect on the health outcomes of both the

recommend visiting an Accredited Practicing

mother and the baby in both the short and

Dietitian who will help tailor a program that is

long-term.

specific to you and your baby’s needs. This

BODY

H.E.L.P

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. It is also important that you

back a few months after giving birth. 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. If you are no

mind, particularly if you are still

longer breastfeeding, then it is important

breastfeeding. 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.

pregnant women. This extra energy is needed to meet the mother’s own energy requirements, as well as those of their growing baby. Also, it is encouraged that breast milk be the only source of nutrition for infants during the first six months, and should continue until the baby is 12 months old (or for as long as the mother and baby desire). This means that the mother’s requirements for particular macronutrients,

This question has been reviewed Emma Landorf BND (Hons.), APD and Natalie VanderHaak BND (Hons.), APD. Emma and Natalie are Accredited Practicing Dietitians with experience in a wide range of areas including prenatal, maternal and postnatal nutrition, as well as food allergies and intolerances.

vitamins and minerals may be increased to help meet their needs as well as the needs of their growing baby during this period. As each woman’s experience with, and nutritional requirements during,

! #kaylaitsines

Nutrition HELP • 77

bikini

bikini

BODY

BODY

H.E.L.P

H.E.L.P

breakfast & lunch recipes These example recipes fit the dinner ingredients listed in the daily meal plan. Feel free to experiment and change as you please

! #kaylaitsines

Nutrition HELP • 78

BREAKFAST (DAY 3)

bikini BODY

H.E.L.P

BANANA BAKE •

60g oats

•

1 tsp stevia

•

1 banana, mashed

•

60mL low fat milk

•

Pinch of sea salt

•

10g nut butter, melted

Method 1.

Preheat oven to 200C/385F.

2.

Combine dry ingredients, then add wet and pour into a greased ramekin.

3.

Bake for 20 minutes or until firm.

4.

Once firm set your oven to grill setting and grill for 3 more minutes or until crispy on top.

! #kaylaitsines

Nutrition HELP • 79

bikini

LUNCH (DAY 3)

BODY

H.E.L.P

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.

Fill a separate saucepan with water and a pinch of salt and bring to the boil. Add the pasta and cook until al dente (see the pasta packet for recommended cooking time)

2.

Meanwhile, heat the olive oil in a non-stick frying pan over a medium-high heat.

3.

Add the garlic cook for 30 seconds, stirring constantly.

4.

Add the fennel and zucchini and cook for 1 minute, stirring ocassionally.

5.

Add the canned tuna and butter beans and toss until hot.

6.

Add tuna mixture to hot pasta with lemon juice, parsley and rocket.

7.

Toss to combine and sprinkle with lemon zest and serve.

! #kaylaitsines

Nutrition HELP • 80

BREAKFAST (DAY 5)

bikini BODY

H.E.L.P

SUPER GREEN BAKED EGGS •

Small handful of baby spinach

•

1/2 tsp crushed garlic

•

1/2 zucchini, grated

•

1 tsp lemon rind

•

2 eggs

•

120g low fat ricotta

•

2 tbsp fresh chives

•

1/2 medium tomato, diced

•

1 piece rye bread

Method 1.

Preheat oven to 180C/360F. Add spinach to a non-stick pan over medium heat and toss for 1-2 minutes until wilted. Remove from heat and season with sea salt and pepper.

2.

Brush a ramekin with a little olive oil to grease. Add the wilted spinach to the bottom of the ramekin. Sprinkle with half the zucchini and half the ricotta.

3.

Crack the eggs into a small bowl with garlic and chives and whisk to combine. Season with salt and pepper.

4.

Add egg mixture to ramekin and top with remaining zucchini and ricotta.

5.

Place ramekins on an oven tray and bake in oven for 10-12 minutes or until the eggs are set. Remove from oven and top with fresh tomato.

6.

Toast rye bread until golden. Serve immediately with the baked eggs.

! #kaylaitsines

Nutrition HELP • 81

LUNCH (DAY 5)

bikini BODY

H.E.L.P

CRISPY TOFU TOASTIE •

2 slices rye bread

•

12g avocado

•

85g tofu

•

Salt and pepper, to taste

Method 1.

Preheat grill and grease a baking tray.

2.

Slice tofu into thin slices and place on a taking tray. Season with salt and pepper.

3.

Grill for 5 minutes on each side or until crispy.

4.

Toast rye bread until golden.

5.

Slice avocado and place on one slice of taosted bread.

6.

Top with crispy tofu and other slice of bread.

7.

Serve.

! #kaylaitsines

Nutrition HELP • 82

LUNCH (DAY 7)

bikini BODY

H.E.L.P

VIETNAMESE ROLL •

4 sheets rice paper

•

100g vermicelli noodles, uncooked 
 (equiv. 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.

For each rice paper roll, briefly dip a rice paper sheet in a bowl of warm water to soften and place on a clean tea towel.

2.

Place one quarter of the lettuce along the centre of the sheet. Top with one quarter each of the noodles, carrot, capsicum and bean sprouts.

3.

Add a basil leaf and fold in ends and roll firmly to enclose filling.

4.

Repeat with remaining rolls.

! #kaylaitsines

Nutrition HELP • 83

bikini BODY

H.E.L.P

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.

DINNER 1 HERB QUINOA WITH FLAKED SALMON •

1 small cucumber, chopped (1 cup)

•

2 stalks celery, chopped (1 cuo)

•

1 small fennel bulb, chopped (1 cup)

•

60g quinoa, uncooked

•

5g olive oil

•

1/2 lemon, rind finely grated

•

115g salmon fillet, raw (equiv. to 100g cooked)

•

1/4 cup fresh dill sprigs, chopped

•

1/2 cup fresh mint leaves, chopped

•

40g low fat cheese, grated

occasionally, for 5-6 minutes for medium or until cooked to your liking. 4.

Set the salmon aside to rest for 2 minutes. Coarsely flake salmon and set aside.

5.

Place the cooked quinoa in a bowl with the cucumber, celery, lemon rind, dill, mint and feta. Toss to combine.

6.

Season with salt and pepper. Transfer to a plate.

7.

Top your salad with the flaked salmon and serve with a lemon wedge.

Method 1.

Place quinoa and 160mL water in a saucepan over a high heat. Cover. Bring to the boil and reduce heat to low. Simmer for 10 to 12 minutes or until liquid is absorbed.

2.

Meanwhile, drizzle the salmon fillet with olive oil and season with salt and pepper.

3.

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. You may choose to cook the rice in a rice cooker if you have one.

SALMON & SUMMER SALSA •

115g salmon fillet, raw (equiv. 100g cooked)

•

30g brown rice, uncooked

•

1 medium tomato, diced

•

1 small cucumber, diced

•

1/2 red onion, diced

•

25g avocado, diced

•

Chives, to taste

•

Dill, to taste

•

1 tbsp fresh lime juice

5.

Meanwhile, finely dice tomato, cucumber, avocado, red onion, chives and dill.

6.

Combine in a small bowl with lime juice and cover until ready to serve.

7.

Remove salmon skin and steam, grill or bake salmon to your liking.

8.

Serve salmon on bed of rice and top with salsa.

Method 1.

Meanwhile, place rice and 200mL water in a saucepan over a high heat. Bring to the boil uncovered.

2.

Once boiling, cover with a lid and reduce heat to low.

3.

Simmer for 20 minutes or until liquid is absorbed.

4.

Once cooked, turn off the shove and allow the rice to sit in the saucepan with the lid on for 10 minutes to

! #kaylaitsines

Nutrition HELP • 86

DINNER 3 CITRUS QUINOA STUFFED CAPSICUM

3.

In a bowl, combine the quinoa, lentils, pumpkin seeds, orange rind, orange juice, parsley, spinach leaves. Season with sea salt and pepper to taste.

•

60g quinoa, uncooked (equiv. to 180g (1 cup) cooked)

4.

•

75g cooked brown lentils, tinned (1/2 cup)

Spoon mixture into capsicum shell and sprinkle with cheese.

5.

Roast for 15 minutes or until the capsicum is tender.

6.

Meanwhile combine yoghurt and chopped mint in a bowl.

7.

Serve stuffed capsicum with minted yoghurt.

•

1/2 capsicum, halved

•

5g pumpkin seeds

•

20g low fat cheese

•

50g low fat yoghurt

•

1/2 cup spinach leaves, shredded

•

1 tbsp orange rind

•

1 tbsp orange juice

•

2 tbsp chopped parsley leaves

•

1 tbsp chopped mint leaves

Method
 1.

Place quinoa and 160mL water in a saucepan over a high heat. Cover. Bring to the boil and reduce heat to low. Simmer for 10 to 12 minutes or until liquid is absorbed.

2.

Meanwhile, scoop out the pulp and seeds from capsicum. Place capsicum shell in a small baking dish lined with baking paper.

! #kaylaitsines

Nutrition HELP • 87

DINNER 4 LEMON AND HERB INFUSED FISH WITH QUINOA SALAD •

175g white fish fillet, raw (equiv. 150g cooked)

•

10g olive oil

•

30mL lemon juice

•

2 asparagus spears

•

1/2 small broccoli, cut into florets

•

60g peas, fresh or frozen

•

60g quinoa, uncooked

•

170mL water

•

Fresh thyme, to taste

•

Fresh oregano, to taste

4.

Meanwhile, place quinoa and 160mL cup water in a saucepan over a high heat and cover. Bring to the boil and reduce heat to low. Simmer for 10 to 12 minutes or until liquid is absorbed.

5.

Add one to two inches of water the bottom of a separate pan and insert a steamer basket. Ensure that the surface of the water is below the basket, and pour out some water if necessary.

6.

Bring water to boil over high heat. You will know that the steamer is ready when you can hear water bubbling and see steam emerging from the pot. Add the broccoli florets and asparagus spears, cover the pot and reduce the heat to medium.

7.

Once the broccoli has begun to soften, add the peas and cover. Check the vegetables every 1-2 minutes and remove from the heat when cooked.

8.

Once vegetables are cooked, place in a bowl with cooked quinoa and feta cheese and toss to combine. Serve with fish.

Method 1.

Preheat the oven to 200 degrees Celsius.

2.

Whisk together lemon juice, olive oil, and fresh herbs in a small bowl.

3.

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. Place tray in the oven and bake fish until it is cooked through and opaque.

! #kaylaitsines

Nutrition HELP • 88

DINNER 5 MUSHROOM & LENTIL BOLOGNESE - SERVES 2 •

10g olive oil

•

1 large brown onion

•

400g crushed tomatoes

•

1 cup vegetable stock, salt-reduced

•

200g wholemeal pasta, uncooked (equiv. to 400g or 2 cups cooked)

•

6-8 kalamata olives, sliced

•

300g brown lentils, tinned (2 cups)

•

220g chopped brown mushrooms (2 cups)

•

2 cloves garlic

•

2 sprigs fresh oregano

•

Small handful oregano leaves

! #kaylaitsines

Method 1.

Heat oil in a large saucepan over medium heat. Add onion, garlic, and oregano and cook for 10 minutes, or until onion is caremelised.

2.

Add tomatoes and vegetable stock and bring to the boil. Add mushrooms and lentils.

3.

Reduced heat to medium and cook for 15 minutes or until sauce has reduced and thickened. Season with a small amount of salt and pepper.

4.

Add cooked pasta to sauce and toss to combine.

5.

Serve pasta into two bowls. Top with olives and extra oregano.

Nutrition HELP • 89

DINNER 6 QUINOA & ROAST VEGETABLE SALAD •

60g quinoa, uncooked (equiv. to 180g or 1 cup cooked)

•

2 garlic cloves

•

150g pumpkin, chopped

•

1/2 red capsicum, chopped

•

1/2 small fennel bulb, chopped

•

10g olive oil

•

100g natural yoghurt

•

Rosemary and salt, to taste

Method 1.

Preheat the over to 200 degrees Celsius.

2.

Peel the pumpkin and chop the pumpkin, red capsicum, and fennel into similar sized pieces.

3.

Using a rolling pin, lightly crush the three garlic cloves.

! #kaylaitsines

4.

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.

5.

Place the contents of the bowl onto a baking tray lined with baking paper and bake in the oven for 20-25 minutes or until all vegetables are cooked through. Using a pair of tongs, rotate the vegetables every 8-10 minutes.

6.

Meanwhile, place quinoa and 160mL cup water in a saucepan over a high heat and cover. Bring to the boil and reduce heat to low. Simmer for 10 to 12 minutes or until liquid is absorbed.

7.

Once cooked, drain water and place cooked quinoa in a heat proof bowl and ‘fluff’ with a fork.

8.

Add roast vegetables to quinoa and toss to combine. Serve with yoghurt.

Nutrition HELP • 90

DINNER 7 Place patties onto baking tray and refrigerate for 20 minutes.

BURGER SALAD - SERVES 2 •

4 slices rye bread

•

150g brown lentils, drained, rinsed

•

1 small red onion

•

1 zucchini, shaved into ribbons

•

1 carrot, peeled and grated

•

2 handfuls of baby spinach leaves

•

200g low fat natural yoghurt

•

1/3 cup mint leaves, firmly packed

•

1/3 cup coriander leaves, firmly packed

•

1 garlic clove, crushed

•

1 lemon, rind finely grated

•

3 tsp lemon juice

Method 1.

Line a baking tray with baking paper and preheat the oven to 180C/360F.

2.

Process lentils, mint, coriander, red onion, garlic, lemon rind and 2 sliced of rye bread in a food processer until well combined, but still chunky.

3.

Season mixture with small amount of salt and pepper and divide into 4 patties.

! #kaylaitsines

4.

Once the patties are firm, place the baking tray in the oven for 15-20 minutes or until golden.

5.

Meanwhile, peel the zucchini to create ribbons and grate the carrot using a grator. Place ribbons, carrot, and baby spinach in a bowl and toss to combine.

6.

Toast the two remains slices of rye bread and cut into small squares.

7.

Combine yoghurt and lemon juice in a bowl and set aside.

8.

Divide the salad into two bowls. Top with toasted bread and two patties each. Drizzle on the yoghurt sauce and serve.

Nutrition HELP • 91

DINNER 8 HOMEMADE FALAFEL BURGER (SERVES 4) •

600g chickpeas, rinsed, drained

•

3 clove garlic

•

1 brown onion, roughly chopped

•

40g olive oil

•

1 tsp cumin, ground

•

2 tsp coriander, dried

•

Handful of fresh parsley

•

2 tbsp plain flour

•

2 red onion

•

400g low fat greek yoghurt

•

60g quinoa, uncooked (equiv. to 180g or 1 cup cooked)

•

1 small cucumber, diced

•

2 medium tomatoes, diced

•

Four handfuls lettuce (2 cups)

•

Large handful of parsley

•

Small handful of coriander

•

20mL lemon juice (1 tbsp)

•

Salt and pepper to taste

! #kaylaitsines

Method 1.

Place onion, 2 cloves garlic, coriander, cumin, parsley, flour, and a small amount of salt and pepper into a food processor and blend until almost smooth.

2.

Shape the mixture into four patties of the same size and shape and refrigerate for 30 minutes.

3.

Meanwhile, finely dice the tomato, cucumber, coriander, parsley and one garlic clove and combine in a bowl with cooked quinoa and lemon juice.

4.

Remove the patties from the refrigerator and heat the oil in a non-stick fry pan over a medium heat.

5.

Cook the patties for 4-5 minutes on each side or until cooked through.

6.

Meanwhile, slice four wholemeal rolls in half lengthways and toast.

7.

Once toasted, insert the falafel burger, followed by a quarter of tabouli, yoghurt, lettuce and sliced red onion.

Nutrition HELP • 92

DINNER 9 PUMPKIN, LENTIL &
 MUSHROOM RISOTTO (SERVES 2) •

300g butternut pumpkin, peeled, sliced into 1.5cm pieces

•

1 small leek, halved, thinly sliced

•

2 garlic cloves, crushed

•

60g brown rice, uncooked

•

300g brown lentils, rinsed, drained

•

Small handful fresh parsley, chopped (1/2 cup)

•

2 tsp fresh thyme

•

750mL vegetable stock (salt reduced)

•

125mL water

•

Small handful of dried porcini mushrooms (1/2 cup)

•

220g button mushrooms, sliced (2 cups)

•

Pinch of spinach leaves (1/4 cup)

Method 1.

Place 125mL of water in a medium saucepan over high heat and bring to the boil.

2.

Once boiling, stir in rice and reduce heat to low and simmer for 15 minutes.

3.

Drain rice (will not be cooked) and set aside.

4.

Place the porcini mushrooms in a medium bowl with vegetable stock and allow to sit for 15 minutes.

5.

Drain mushroom/stock mix using a seive over another medium bowl and reserve liquid. Roughly chop porcini mushrooms and set aside.

6.

Lightly coat a non-stick saucepan with cooking spray and sauté fresh mushrooms for 8 or until moisture evaporates and mushrooms begin to brown, stirring occasionally.

7.

Stir in reserved porcini mushrooms and cook for 2 minutes and set aside in a heat proof bowl.

8.

Return saucepan to medium-high heat and add 1 tablespoon water. Add leek and sauté 4 minutes or until soft.

9.

Stir in the garlic for 2 minutes or until aromatic.

10. Add rice and cook for 2 minutes, stirring occasionally. 11. Add pumpkin and 125mL (1/2 cup) of reserved mushroom liquid to rice mixture and cook for 3 minutes or until the liquid is nearly absorbed, stirring constantly. 12. Stir in remaining mushroom liquid 125mL (1/2 cup) at a time, stirring constantly until each portion is absorbed before adding the next. This should take approximately 30 minutes total. 13. Stir in mushroom mixture, lentils, spinach and parsley and sprinkle with thyme. 14. Serve immediately.

! #kaylaitsines

Nutrition HELP • 93

DINNER 10 MUSHROOM & PEPPER PIZZA (SERVES 2) •

2 wholemeal wraps

•

400g crushed tomatoes, tinned

•

1 garlic clove, crushed

•

1/2 tsp basil, dried

•

1/2 tsp oregano

•

1/2 tsp garlic powder

•

1 red onion, finely chopped

•

1 red capsicum, sliced into strips

•

110g mushrooms, sliced

•

80g soy cheese

•

Salt and additional herbs, to taste

Method 1.

Preheat oven to 220C/425F and line an oven tray with baking paper.

2.

In a non-stick pan, cook garlic for 1-2 minutes or until aromatic.

3.

Add crushed tomatoes and dried herbs and allow to simmer for 8-10 minutes and set aside in a heat-proof bowl.

! #kaylaitsines

4.

Lightly coat the pan in a small amount of cooking spray and add onion and capsicum.

5.

Cook capsicum and onion until soft and slightly charred (about 10-15 minutes), only adding the mushrooms in the last few minutes and set aside.

6.

Lay the wholemeal wraps on a clean, flat bench and top with half of the tomato mixture, cooked vegetables, and soy cheese.

7.

Bake in the oven for 10-15 minutes or until wrap bases are crispy and the cheese is melted.

8.

Season with a small amount of salt and pepper and additional herbs, if desired

Nutrition HELP • 94

DINNER 11 BAKED EGGPLANT (SERVES 2) •

1 large eggplant, halved lengthways

•

10g olive oil

•

1/2 red onion, finely sliced

•

1 red capsicum, finely chopped

•

2 tomatoes, finely chopped

•

300g chickpeas, cooked, mashed (2 cups)

•

1 clove garlic, crushed

•

1 tbsp parsley, finely chopped

•

1 tsp lemon ring, grated

•

1 tsp lemon juice

3.

Place eggplant shells, cut side up on oven trays. Cover with foil and bake for 20 minutes or until tender.

4.

Meanwhile, heat 5g olive oil in a frying pan over medium heat.

5.

Cook onion and garlic for 3 minutes or until soft.

6.

Add capsicum and cook for a further 3 minutes.

7.

Add tomato, lemon rind and juice, mashed chickpeas and fresh parsley.

8.

Remove from heat and season with sea salt and pepper to taste.

Method 1.

Preheat oven to 220C/425F and line an oven tray with baking paper.

2.

Using a small knife, cut a 1cm border inside each eggplant half. Scoop out the flesh and set aside for another use.

! #kaylaitsines

Nutrition HELP • 95

DINNER 12 with boiling water until the noodles are completely submerged. Every 60 seconds, give the noodles a quick stir to help them separate.

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.

Once the noodles, are tender drain them and run them under cool water to stop them cooking. Set aside in a heat proof bowl and drizzle with a small amount of sesame oil to stop the noodles from sticking together.

4.

Meanwhile, heat a large wok over high heat. Once the wok is hot, add sesame oil and carefully swirl it around to coat the sides of the wok. Heat until very hot.

5.

Add the onion, capsicum, baby corn, snow peas, bok choy, and garlic. Stir fry for 2 minutes.

6.

Add tofu and marinade to the wok and stir fry for another 2 minutes or until vegetables are tender

7.

Add vermicelli noodles and toss until heated through and serve. Garnish with pinch of sesame seeds.

Method 1.

2.

Slice tofu into 2cm cubes and place in a small bowl with the oyster sauce and soy sauce. Meanwhile, place the rice vermicelli noodles in a deep mixing bowl, trying to snap as few of them as possible. Cover

! #kaylaitsines

Nutrition HELP • 96

DINNER 13 SWEET POTATO, KALE & CHICKPEA CURRY (SERVES 4)

Method 1.

Heat olive oil in a non-stick saucepan over high heat.

2.

Add onion, stirring occasionally for 5 minutes or until onion is soft.

3.

Add garlic, ginger, mustard seeds, cumin and tumeric and cook for 1-2 minutes or until aromatic, stirring continuously.

4.

Add tomato paste and cook for 1 minute or until combined, stirring continously.

5.

Add water and sweet potato and bring to the boil.

6.

Once boiling, reduce heat to low and cook uncovered for 15 minutes or until the potato is tender.

7.

Add chicken and broccoli and simmer, covered, for a further five minutes or until the vegetables are just tender.

•

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. to 720g or 4 cups cooked)

•

10g olive oil

•

200g soy yoghurt

•

2 garlic cloves, crushed

•

2 tsp ginger, freshly grated

•

2 tsp brown mustard seeds

•

2 tsp cumin, ground

8.

Stir through kale and rice milk.

•

1 tsp tumeric, ground

•

Coriander sprigs, to serve

9.

All 1 cup of cooked quinoa to each bowl and top with curry.

10. Sprinkle with coriander, pumpkin seeds, and a dollop of yoghurt and serve.

! #kaylaitsines

Nutrition HELP • 97

DINNER 14 EGGPLANT AND CHICKPEA STEW (SERVES 4)

the onion is soft and translucent, stirring occasionally. 3.

Add the cubed eggplant, crushed tomatoes, and chickpeas, along with the vegetable stock.

4.

Allow to simmer over a medium-low heat, covered, for 15-20 minutes or until the eggplant is tender.

5.

Uncover the stew and stir. If the stew appears ‘soupy’ then remove the lid and allow the liquid to reduce. Season with salt and pepper.

6.

Meanwhile, place dry cous cous in a heat proof bowl along with 500mL (2 cups) of boiling water. Cover with a lid and allow to sit for five minutes.

7.

Once the cous cous is cooked, “fluff’ with a fork to separate the grains and top with the stew and fresh coriander sprigs.

• 20g olive oil • 1 brown onion, chopped • 2 garlic cloves, crushed • 2 large eggplant, cut into 1.5cm cubes • 900g chickpeas, drained, rinsed • 400g crushed tomatoes • 250mL vegetable stock (1 cup) • 360g cous cous, uncooked (equiv. to 720g (4 cups) when cooked) • 2 tsp cumin, ground • 1 tsp cinammon, ground • 1 tsp coriander, dried • Salt and pepper, to taste • Fresh coriander sprigs, to garnish Method 1.

In a olive oil in a large non-stick saucepan over a medium heat.

2.

Add the onion, crushed garlic, cumin, cinammon and coriander and cook until

! #kaylaitsines

Nutrition HELP • 98

bikini BODY

H.E.L.P

thanks! Thank you so much for reading my book. 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.

bikini

Information sources

INFORMATION SOURCES

BODY

H.E.L.P •

Australian Institute of Health and Wel-

ing/fats/ 


fare, 2013, Home, accessed 08/12/14

Pages/trans-fats.aspx

at: www.aihw.gov.au/ •

•

Coronary Heart Disease In Women - Harvard School Of Pub-

tion: Macronutrients, Micronutrients,

lic Heath’ in New England Journal of Medicine, vol. 337, no.

and Metabolism (3rd ed’n), CRC 


21, pp. 1491-1499 - accessed 08/12/14 at:

Press.

http://isites.harvard.edu/fs/docs/icb.topic637024.files/Hu-_

Better Health Channel, 2014, Water - a

NEJM97-_Dietary.Fat.CHD.NHS.pdf

bhcarticles.nsf/pages/Water_a_vital_nut

www.eatforhealth.gov.au/ •

2013, Alcohol, accessed 08/12/14 at:

Diet, accessed 08/12/14 at:

www.eatforhealth.gov.au/food-essentials/fat-salt-sugars-an

http://www.coeliac.org.au/gluten-free/

d-alcohol/alcohol

Coeliac Australia, 2012, Oats and the

•

National Health and Medical Research Council (NHMRC),

Gluten Free Diet, accessed 08/12/14 at:

(n.d.), Nutrients, accessed 08/12/14 from:

http://www.coeliac.org.au/uploads/657

www.nrv.gov.au/nutrients/index.htm •

National Health and Medical Research Council [NHMRC],

s.pdf

2006, Water, accessed 08/12/14 at: www.nrv.gov.au/

Food Standards Australia New Zealand

nutrients/water •

Popkin, B. M., D'Anci, K. E., & Rosenberg, I. H, (2010), ‘Wa-

08/12/14 at:

ter, Hydration, and Health’ in Nutrition Reviews, vol. 68, no.

http://www.foodstandards.gov.au/cons

8, 439-458.

umer/nutrition/vitaminadded/Pages/defa

•

ult.aspx FoodSmart, 2014, FoodSmart, acwww.foodsmart.vic.gov.au/foodsmartw eb/ The Heart Foundation, (2009), Trans Fats, accessed 08/12/14 at: www.heartfoundation.org.au/healthy-eat

! #kaylaitsines

Sports Dietitians Australia, (n.d.) Contact Us, accessed 08/ 12/14 at: http://www.sportsdietitians.com.au/ contactus/

•

cessed 08/12/14 at:

•

National Health and Medical Research Council [NHMRC],

Coeliac Australia, 2012, The Gluten Free

(FSANZ), (2012), Fortification, accessed

•

National Health and Medical Research Council [NHMRC], 2013, Australian Dietary Guidelines, accessed 08/12/14 at:

01/ufiles/Position_Statements/CAPSOat •

•

www.betterhealth.vic.gov.au/bhcv2/ 
 rient

•

Hu, F. B. et al., 1997, ‘Dietary Fat Intake And The Risk Of

Berdanier, C. D. (2008) Advanced Nutri-

Vital Nutrient, accessed 08/12/14 at:

•

•

The University of Sydney, 2014, Glycaemic Index, accessed 08/12/14 at: http://www.glycemicindex.com

•

Wahlqvist, M. L. (2011) Food & Nutrition: Food and Health Systems in Australia and New Zealand (3rd ed’n), Allen & Urwin, Crows Nest, NSW.

Special thanks to Emma Landorf BND (Hons.), APD, Natalie VanderHaak BND (Hons.), APD, and the dietitians of NPA Pty. Ltd. for your contributions.

Nutrition HELP • 100