BACK TO BASICS SIX WEEK REAL FOODS PROGRAM

Transcription

1 BACK TO BASICS SIX WEEK REAL FOODS PROGRAM WEEK THREE Welcome to week 3 of your change. With the closure of your second week you should have found yourself starting to form some really good food habits, especially in meal consistency and snacking, you may even find yourself being excited by some of the breakfasts. This week I want to delve a little sideways away from just the basics of food, but also talk about other factors that can affect your health and your healthy eating. Sleep and stress

2 It s 2015, and most people have busy, stressful lives. Many of you commute to your job, where you spend the day sitting, in winter you can leave home while the sun is rising and get home long after it sets. You may work after you get home for the day, never truly switching off or spend the evening looking at smartphones. You may do shift work where you start at various times and never get a solid sleep routine in place. The human brain and body is not designed to live like this. Chronic Stress is responsible for the overstimulation of your hormonal system, specifically the production of a hormone called cortisol (the hormone that is responsible for wakefulness). Elevated cortisol can have a detrimental impact on your efforts towards health and wellbeing. It disrupts your sleep in that it lowers the production of melatonin making it harder to get to sleep, and it disrupts your sleep patterns throughout the night, meaning you wake up still tired. Your adrenal system is constantly working in overdrive and it becomes fatigued, this causes exhaustion, suppresses your digestive system meaning your body holds on to fat and sugar for energy and stimulates the appetite. In short insufficient sleep and stress are terrible for your health and wellbeing. So how, in this fast pace world can we combat this increasing phenomenon? Well we have a few tips of course J - exercise and the resulting endorphin spike and increased energy is the single greatest tool to combat stress - switch your smartphone off at least an hour before you go to sleep - sleep in total darkness - ensure you have a regular sleep/wake time and do your best to stick to it (this may not be possible for shift workers, however ensure you have a DARK room to sleep in and get enough sleep). - Move throughout the day, go for a walk or run at lunchtime - get at least 20 minutes of direct sunlight per day - and of course, a healthy diet filled with real food and plenty of water.

3 SHOPPING LIST FRESH PRODUCE MEAT/POULTRY/SEAFOOD OTHER 1 Dozen Eggs g Prawns (uncooked and peeled) 2-3 can coconut milk Bag Fresh Lemons 400g white fish (boneless) Chia seeds 200g Almonds 500g chicken breast Dessicated coconut 200g Cashews 500g quality beef mince Cinnamon 200g Brasil Nuts Vanilla Essence or vanilla bean Fresh Lime Honey 1 x Mango Lemongrass Cucumber Chilli Fresh Mint Brown Long Grain Rice Capsicum Tomato Paste Sweet Potato Anise Brocollini Chicken Stock 2-3 Fresh avocado Corainder Jalapeno Ginger White onion Mixed Mushrooms Fresh Garlic cloves Bean Shoots

4 WEEK THREE Monday Tuesday Wednesday Thursday Friday Saturday Kickstarter Warm water, lemon and dash of apple Breakfast Omelette - beat 2 to three eggs and fill with all your favourite veggies Eggs with mushrooms, tomatos and avocado Fritatta with veggies Coconut chia pudding topped with paleo granola - recipes below Omelette - beat 2 to three eggs and fill with all your favourite veggies Bacon and Eggs with avocado and mushrooms Lunch Beef rissoles with salad, top with sweet potato and seeds, Roasted Vegetables topped with gm lemon and herb baked chicken- sweet potato, capsicum, onion etc all roasted up with a little olive oil and herbs/spices Thai Fish Cakes with Salad and avocado Beef rissoles with salad, top with sweet potato and seeds Chilli and lime Chicken (same recipe as the prawns with chicken strips) and green salad, avocado and some seeds "Pho" Dinner Chilli and lime prawns Cottage pie Chicken stir fry with zucchini noodles Salmon with quinoa salad & roasted vegetables Steak served with steamed greens and coconut sweet potato mash "Fish and chips" - oven baked barramundi with sweet potato fries, green salad and salsa

5 Recipes Chia pudding 1 400mL can coconut or almond milk 1 small cup chia seeds 1 tbs vanilla essence (optional, if you have it on hand) 1 tbs cinnamon (optional, if you have it on hand) 1 tablespoon shredded or desiccated coconut In a small bowl mix chia seeds, coconut milk and honey together. Cover and place in fridge for at least 30 minutes. This can be made up to 4 days in advance. Serve with coconut and sliced banana on top. Makes 4 servings top with paleo granola and some goji berries Paleo Granola make a big batch and store in an airtight container (this is a garnish use sparingly) 200g almonds 200g cashews 200g Brasil nuts 2 cups shredded coconut 3 tablespoons raw honey 3 tablespoons coconut oil, melted 1 tablespoon cinnamon (optional, only if you have it) Place on a baking tray lined with baking paper in a single layer and bake in a 180 degree fan- forced oven for minutes until brown. Leave to cool and store in an airtight container. Chilli and lime Prawns Marinade (150gm each) prawns in: Garlic Lemongrass Chilli 1 lime BBQ until cooked through and serve with 1/3 cup (dry weight) steamed brown rice, steamed broccolini Cucumber and mango salsa Cucumber and mango salsa Cucumber Avocado Mint Lime juice Mango Coriander Jalapeño Oven baked sweet potato fries Sweet potato cut into fries Sweet and smoked paprika Sea salt and pepper Olive or coconut oil spray Bake in the over at 220 degrees for around minutes

6 Thai Fish Cakes 400gm white fish fillets 1 clove garlic Coriander Chilli Lemon juice 1 egg Capsicum Onion Put all in a food processor until a paste. Add some chopped capsicum and onion. Cook 3-4 minutes per side in coconut oil. Salmon and Quinoa Salad gm salmon fillet grilled Serve with 1/3 cup quinoa (boiled until soft), cucumber, carrots, red onion, seeds and avocado, Top with mango salsa Coconut sweet potato mash small sweet potato, diced 100mL light coconut milk Shredded Coconut Salt and pepper Cottage Pie Onion Carrot Mushrooms 500gm lean beef mince 1 tin diced tomatoes Tomato paste ½ cup beef stock Soften the onion, add the beef mix and cook until browned. Add all the other ingredients and cook gently until liquid reduced. Place in baking dish. Make the sweet potato mash and put on top of the meat. Bake in oven on a medium heat for 15 minutes. Serve with steamed greens No Noodle Pho 1 litre chicken stock/consomme 2 cups water 500gm chicken breast 2 star anise 1 cinnamon stick Mixed mushrooms White onion Sea salt & pepper 2 garlic cloves Ginger Bean shoots Chillis Basil leaves Lemon Precook the chicken breast and shred. Slice up the mushrooms & onion and soften with the minced garlic and ginger (sliced thickly). Add the consommé, water, salt, pepper and spices and bring to a soft boil. Remove the star anise, cinnamon and ginger. Ladle the broth into a bowl with shredded chicken and put in bean shoots, chillis, basil leaves and a squeeze of lemon.

7 More healthy snack ideas Apple chips Thinly sliced apples Dust with cinnamon LIGHTLY spray with coconut oil Bake on a low heat (around 100 degrees) for a few hours until browned Spiced Trail Mix Mixed nuts Chopped dates, coconut flakes, sultanas etc 1 teaspoon chili powder ½ teaspoon cumin ½ teaspoon ground black pepper ½ teaspoon sea salt 1 tablespoon olive oil Place nuts in a large pan over medium heat Toast until lightly browned While nuts are toasting, prepare spice mixture Combine chili, cumin, black pepper and salt in a small bowl Coat nuts with olive oil, then coat with spice mixture Heat through Store in an airtight container