We hope you are having lots of fun but if it ever becomes a chore, let us know and we will do everything we can to make sure that changes.

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1 Welcome to a new way of eating! We are so pleased that you decided to become a Member of Live Life Get Active and take the first steps to creating a fitter, healthier and happier you. We hope you are having lots of fun but if it ever becomes a chore, let us know and we will do everything we can to make sure that changes. Remember if you WANT to change YOU, there are 3 things you need to review. 1. How much do you move during the day? eg energy burnt 2. How much do you eat and what do you eat? eg energy consumed and 3. How do you feel about yourself and your life? If you are going to our camps, then you are burning energy, toning up, getting stronger and hopefully starting to feel a lot more energised and positive about things! The next area to review is what you eat. How much energy are you consuming? Your Nutrition Plan Remember THIS IS NOT A DIET. This is a plan that helps you think differently about how you eat, so the energy you consume builds a healthier more toned you. Your waist circumference is a powerful indicator of your health risks. We know that fat stored around the middle is far more harmful to your health than fat stored elsewhere Research has shown that men with a waist bigger than 94cm have an increased risk of developing diabetes and heart disease, and if your waist is over 102cm you are at even greater risk. For women you are at increased risk if your waist is bigger than 80 cm, and even greater risk if bigger than 88cm.. Your Daily Kilojoule Intake From your completed questionnaire, this includes your goal; we have calculated your estimated energy requirements. However, if your waist circumference puts you in an at risk group, we have taken the liberty of assigning you to a fat loss plan. This means we have reduced your target daily kilojoules (kj) to 25% below your requirements. If you stick to your planned kj allocation, you will make up the deficit by burning your excess fat stores. Your waist circumference will reduce over the coming weeks, and along with it your risk of diabetes and heart disease. You ll feel more energetic, be able to give more in your workout sessions, you ll perform better at work, and you ll look and feel great! For those of you in the healthy waist range, your nutrition plan is just as important. You are in the healthy waist range and are looking to tone up. Your plan is designed to maximise your nutrition, making sure you have an optimal intake of vitamins, minerals and have a serious daily boost of beneficial plant compounds. For muscle build we have increased the kilojoules in your plan by adding more of the foods we know will help.

2 Alcohol If you enjoy a drink then the good news is we are not going to tell you to become teetotal. It s really important that you make changes that you can stick to for the long term. That is how you get long-term results. However you might have to pull the reins for a little while to get the results you desire The safe drinking guidelines are for no more than 2 standard drinks on any day to reduce your lifetime risk of harm from alcohol, and to have no more than 4 standard drinks on a single occasion to reduce your risk of alcohol-related injury while drinking. So here s our advice. Ensure you schedule 3 alcohol-free days into every week. Put these in your diary if it helps, and stick to the plan. On the other nights try to stick to the safe drinking guidelines and slow your drinking down by choosing lower alcohol options, drinking slowly, have a water every other drink and ensuring you eat before or while you are drinking. If you do overdo it on one occasion, get straight back on track the next day. Eat to your plan, fit in an extra walk or exercise session and rehydrate with plenty of water. Finally if fat loss is your goal do be aware of the extra kilojoules you are getting with alcohol. Check out our guide to understand how many standard drinks you are getting in popular drinks, along with the kj they provide.

3 Snacks We recommend sticking to 3 square meals a day plus an optional 2 snacks. There is no healthy eating law that says you have to snack, and in fact many people are struggling with their weight because they snack too much. Ask yourself when did you last feel truly hungry? Did you eat that snack because you were j ust bored? For most people a mid-afternoon snack is a great idea. It helps to get you through the 3pm energy slump and will prevent you from feeling tired or starving when you get home. What is a good snack? It can be anything from your plate. Look at the portions on your plate and choose from here. Fruit is always a good choice as everyone has at least 2 portions of fruit a day. A carton of natural yoghurt with berries = a protein portion and a fruit portion A good quality cereal bar can count as a carb portion. A large coffee with milk counts as a protein portion assuming it has around a cup of milk (250mls). A smaller coffee counts as half a protein portion By using your Daily Portion Tracker you can keep count of your portions and be sure to stick within your daily guidelines. Think of your plate, remember the portions you can have in a day and then enjoy the millions of tasty options that are available to you! Any questions please drop us a line Healthy Regards The Live Life Get Active Team All our Nutrition Plans are developed by Dr Joanna McMillan

4 THIS IS YOUR NUTRITION PLAN You are classified as Live Life Get Active Energy Level 5 Your daily energy target is 7500kjs HERE IS YOUR PLATE WITH YOUR DAILY PORTIONS PLANT FOODS 6 portions of Vegetables 2 portions of Fruit PROTEIN FOODS 5 portions of Protein foods SMART CARBS Low GI 4 portions of Smart Carbs HEALTHY FATS 4 portions of Healthy Fats THESE PORTIONS SHOULD BE SPREAD ACROSS YOUR MEALS AND SNACKS DURING YOUR DAY

5 WHAT IS A PORTION? 1 Vegie PORTION = ½ cup cooked veg, frozen veg or canned tomatoes 1 cup leafy greens or raw salad veg 1 Fruit PORTION = 1 medium-sized piece e.g. apple, banana, pear 2 smaller pieces e.g apricots, plums, figs or kiwi ½ cup grapes or cherries 1 cup diced fruit 1 ½ tb dried fruit e.g. sultanas 4 dried apricot halves or 2 prunes 1 Protein PORTION = RED MEAT 60g cooked or 90g raw WHITE MEAT 80g cooked or 100g raw FISH 100g cooked or 110g raw 2 large eggs 170g tofu or tempeh 1 cup cooked lentils, chickpeas or beans (note these can also count as carb food) 1 cup low fat milk or buttermilk OR ¾ cup full cream milk ½ cup evaporated milk 2 slices (40g) hard cheese ¾ cup (200g) low fat yoghurt OR ½ cup (150g) full cream yoghurt 1 cup soy, rice, oat or other dairy alternative milk 1 Smart Carb PORTION = 1 slice wholegrain bread 1 wholegrain tortilla or wrap 1 wholemeal English muffin ½ flat bread such as pita ½ cup cooked wholegrains e.g. brown rice, wholegrain pasta, buckwheat noodles, barley, oats, bulgur, Freekeh 150g starchy veg e.g. sweet potato, small potatoes (lower GI), corn ½ cup cooked pseudograins such as quinoa, wild rice or amaranth ¼ cup natural muesli 2/3 cup wholegrain cereal (look for low GI varieties) 3 wholegrain crispbreads ½ cup cooked lentils, chickpeas or beans (note these can also count as protein food in vegetarian meal & the serve is bigger) ¼ cup wholegrain flour 1 Healthy Fat PORTION = 10g nuts or seeds (=10 almonds) ½ tb nut butter or tahini 1.5 tb (30g) avocado 1.5 tb (30g) hummus ½ tb oil (recommend extra virgin olive oil as primary oil for cooking & dressings) ½ tb (10g) butter or table spread (but we recommend trying to use cold pressed oil or other healthy fat instead)

6 HERE IS A SAMPLE DAY LEVEL 5 Level 5 Vegetables Fruit Protein Carbs Fats Breakfast 1 cup berries = 1 ¾ cup natural yoghurt =1 ¼ cup natural muesli = 1 Sliced 3 x Snack cucumber, tomato & cos 2 hard boiled eggs = 1 wholegrain crispbreads lettuce = 1 = 1 Lunch 2 cups lettuce, tomato, cucumber, 80g turkey = 1 wholegrain wrap = 1 1 ½ tb avocado = 1 carrot = 2 Snack apple = 1 2 slices of cheese = 1 20g mixed nuts = 2 Dinner 1 ½ cups stirfried mixed greens = 3 100g grilled fish = 1 ½ cup brown rice = 1 ½ tb olive oil to cook veg = 1 TOTAL

7 HERE ARE SOME IDEAS FOR YOUR PLATE BREAKFAST IDEAS VEGGIES/FRUIT PROTEIN CARB FAT LOW GI CEREAL WITH FRUIT & YOGHURT mixed berries low fat milk & natural yoghurt Goodness Superfoods Protein 1st sprinkle of chia seeds POACHED EGGS WITH WILTED SPINACH, SAUTEED MUSHROOMS & GRILLED TOMATO spinach, mushrooms, grilled tomato poached eggs rye or grainy sourdough Oliver Oil (to cook mushrooms) BOILED EGGS WITH AVOCADO TOAST SOLDIERS & VEGGIE JUICE glass of beetroot, celery, carrot, ginger & apple juice boiled eggs rye or grainy sourdough mashed avocado (& Vegemite if you like) PORRIDGE TOPPED WITH YOGHURT, FRUIT & ROASTED NUTS mixed berries or stewed apple/pear thick natural yoghurt rolled oats crushed roasted almonds SMOKED SALMON, AVOCADO, SPINACH & TOMATO ON TOAST spinach & sliced tomato smoked salmon rye or grainy sourdough mashed avocado NUT BUTTER & BANANA ON TOAST WITH A GLASS OF MILK sliced banana glass of low fat milk rye or grainy sourdough peanut or other nut butter MUSHROOM, SPINACH & FETA OMELETTE mushrooms & spinach eggs rye or grainy sourdough feta cheese SCRAMBLED EGGS WITH GRILLED TOMATO & SAUTEED FIELD MUSHROOMS field mushrooms, grilled tomato scrambled eggs rye or grainy sourdough Olive Oil (to cook mushrooms)

8 LUNCH IDEAS VEGGIES/FRUIT PROTEIN CARB FAT MINESTRONE SOUP tomato, carrot, capsicum, zucchini beans pasta Olive oil ROAST BEEF SALAD WRAP shredded lettuce, grated carrot, sliced tomato, cucumber, sliced beetroot lean roast beef Mountain bread, Sorj or wholegrain wrap hummus TUNA NICOISE SALAD rocket, green beans, olives, cherry tomatoes tuna, hard boiled or poached egg cooked and cooled boiled salad potatoes olive oil vinaigrette CHICKEN NOODLE SOUP Asian greens, beansprouts, carrots, mushrooms, green onions poached chicken noodles no fat added HAM SALAD SANDWICH cos lettuce, sliced tomato, cucumber, beetroot ham off the bone wholegrain sourdough bread avocado SMOKED SALMON ON RYE rocket, capers, olives, cucumber smoked salmon sourdough rye bread light cream cheese SUSHI & SASHIMI WITH SEAWEED SALAD seaweed, cucumber etc fish, prawns & crab sushi rice avocado & oily fish TUNA & CORN WRAP baby spinach, corn, cucumber tuna (canned in springwater & drained) Mountain bread, Sorj or wholegrain wrap olive oil mayo

9 DINNER IDEAS VEGGIES/FRUIT PROTEIN CARB FAT LAMB TZATZIKI SALAD rocket, baby spinach, cucumber, cherry tomatoes, red onion, green peas grilled lamb boiled new potatoes Olive oil & lemon juice dressing GRILLED SALMON WITH TAMARI CHILLI VEG garlic, ginger, chilli, capsicum, green beans, broccoli, red onion salmon fillet brown rice Olive oil BEEF NOODLE STIR FRY onion, capsicum, zucchini, Asian greens, garlic, ginger, chilli, bean sprouts lean rump steak noodles Olive oil BAKED FISH WITH BEAN SALSA & ROCKET SALAD rocket, cherry tomatoes, olives, chilli, onion, sundried tomatoes fish fillet can mixed beans Olive oil VEAL SCHNITZEL WITH SWEET POTATO MASH & STEAMED GREENS broccolini, asparagus, green beans veal steak & a little egg sweet potato & wholegrain breadcrumbs Olive oil SPAGHETTI BOLOGNESE & GREEN SALAD mixed greens, cherry tomatoes, green onions, cucumber & in sauce tomatoes, onion, zucchini, red capsicum lean mince spaghetti Olive oil POACHED/ROAST CHICKEN WITH LEMON QUINOA PILAF & GREENS parsley, broccolini, green beans, silverbeet poached or roast chicken quinoa slivered almonds & Olive oil

10 VEGGIES/FRUIT PROTEIN CARB FAT MEATBALLS WITH ORANGE PINENUTS AND BROWN RICE red onion, garlic, capsicum, basil, canned tomatoes, tomato paste, orange, parsley, mixed salad leaves beef mince Brown rice Olive oil & pine nuts CHICKEN FAJITAS red onion, 3 colours capsicum, garlic, tomatoes, tomato paste, lime, chilli, coriander, cos lettuce chicken breast, natural yoghurt & strong cheddar cheese wholegrain tortillas Olive oil SALMON & SWEET POTATO CURRY green beans, red capsicum, green peas, baby spinach, coriander salmon fillet sweet potato coconut milk STEAK, SALAD & WEDGES salad greens, red onion, cherry tomatoes beef fillet kipfler potatoes avocado slices, Olive oil REMEMBER TO USE YOUR DAILY PORTIONS FROM YOUR PLATE

11 LIVE LIFE GET ACTIVE PLATE TRACKER Use the table below to track your daily PORTION intake. DAY Vegetables Fruit Protein Carbs Fats Breakfast Snack Lunch Snack Dinner TOTAL IT S A SIMPLE APPROACH TO EATING, WE HOPE YOU ENJOY AND REMEMBER WHEN YOU THINK PLATE, YOU WILL LOOK GREAT!