¡ ¡ ¡ Thank you for attending the F45 nutrition workshop! ¡ I am thrilled to be a part of your journey to wellness, and I hope that you gained some useful information to help you on your way J Before we dive into the information, a little about me… My name is Kate Johnston, and I am a naturopath, clinical and sports nutritionist, health educator and speaker, with over six years experience in the health and wellness industry – with two clinics currently in Potts Point and Stanmore in Sydney, but can also conduct sessions via Skype. I graduated from Nature Care College with Advanced Diplomas in both Nutritional Medicine & Naturopathy, as well as a certificate in Health Coaching from the Institute for Integrative Nutrition in New York. I am passionate about both naturopathic philosophy as well as modern science and functional testing – a fascinating combination that allows me to provide a fully integrated, personalised and holistic approach to health and wellness. There truly is no one size fits all approach, and I see each of my clients as an individual. I’m definitely not a chef… but I love cooking and playing around with recipe development and meal planning. To be involved in someone’s journey to optimal health and vibrant wellness is such a privilege. Watching people have those light bulb moments as they are reeducated around how to nourish their bodies and understand their health brings me so much joy and inspiration. So thank you in advance for letting me be a part of that for you. And just so you know… my diet isn’t perfect all the time! My biggest vice is chocolate – we are not striving for perfection here, but rather making better choices, understanding your body’s signals, and moving yourself constantly towards the best state of health for you. www.korewellbeing.com.au
Page ¡2 ¡ Carbohydrates ¡ They are not the devil! • • Anything that grows from the ground will have some level of carbohydrate. Preferred sources (depending on personal goals and requirements) – All fruits and • vegetables, such as potato, sweet potato, carrot, banana, berries, honey, maple syrup, some grains – quinoa, buckwheat, rice (white or brown), oats etc Minimise consumption of grains and starchy carbs (bread, rice, pasta, potato, sweet potato etc) if • trying to lose weight Protein ¡ Not just for body builders! • Eating protein rich meals will help to stabilise blood sugar levels (it slows the release of sugar • into the blood stream), as well as balancing energy levels. Protein is also vital for tissue repair including muscle, skin, bone and organs, nails, hair. Amino • acids also coordinate hormone production, regulate metabolism, build enzymes and make antibodies and immune system molecules Preferred protein sourced include organic meat, chicken, fish, eggs, some dairy if it is well • tolerated, organic tofu and tempeh, properly prepared legumes (lentils, chickpeas, beans etc), bone broth, NuZest Clean Lean Protein Fat ¡ Fat does not make you fat! • Fats are vital for providing an energy reserve, assisting the body in using proteins, carbohydrates • and some vitamins effectively, balancing blood sugar levels, building hormones • Avoid fat free products – these are often laden with sugar and artificial ingredients Preferred sources of fat include butter, ghee, coconut oil, olive oil, nuts and seeds, • avocado, flaxseed oil, coconut cream/milk, full fat dairy if well tolerated www.korewellbeing.com.au
Page ¡3 ¡ Reading ¡Food ¡Labels ¡ An important thing to remember when purchasing packaged food, is that food manufacturers and marketers do not have your best interests at heart. Their role is to SELL more product, not to necessarily promote health. Which means you need to be the detective! While eating whole, fresh foods is the most optimal way to eat, it is inevitable that you will need to reach for a packaged alternative from time to time. When determining whether a food is a yes or no there are few key steps you can take: 1. Ignore marketing claims – gluten free, fat free, organic, sugar free etc. do not necessarily equate to HEALTHY. 2. Go straight to the ingredients list . Ingredients will appear in descending order, from most prevalent to least. If the ingredients listed are recognisable foods that you could potentially pick up off the shelf, then go for it. If they have a strange looking chemical abbreviation or number then avoid. 3. Avoid potentially rancid oils such as vegetable oil and canola oil, as well as anything that is listed as HYDROGENATED or PARTIALLY hydrogenated. These are trans fats, and are known to promote a number of undesirable conditions including cardiovascular disease, metabolic syndrome and weight gain. In fact, the research is so compelling around trans fats that they have been banned in many countries across Europe. ¡ What ¡Makes ¡Up ¡the ¡Ideal ¡Meal ¡ ¡ ¡ ¡ ¡ ¡ ¡ ¡ ¡ ¡ www.korewellbeing.com.au
Page ¡4 ¡ Top ¡Tips ¡for ¡Healthy ¡Eating ¡ ¡ 1. Wholefood Diet - Be mindful of packaged and processed foods – avoid anything with a marketing claim! 2. Reduce Carbohydrate Consumption - We need some carbs, but opt for vegetable sources and balance with protein and fat 3. Increase Protein – But don’t be excessive! Incorporate with each meal and snack – meat, fish, chicken, eggs, nuts, seeds, legumes 4. Select Good Fats - Coconut oil, olive oil, butter, ghee, avocado, nuts and seeds 5. Move Every Day - Even just gentle walking or stretching to promote lymphatic flow and detoxification 6. Hydration – Drink at least 2L of filtered water every day. Sometimes we can confuse our thirst for hunger. Adequate hydration will also support detoxification, mental clarity and energy. 7. Manage Stress – Stress can be very damaging to our health across the board – there is much research to suggest that having our mindset in check is just as important as the other steps we take to look after our health. 8. Goal Setting and Accountability - Write your goals and monitor progress. Find a friend to work with, join a program with community support, or work one on one with a practitioner. Plan ahead and know where you want to end up – this way you will be more likely to succeed J ¡ LET’S ¡CONNECT ¡ I ¡would ¡love ¡to ¡hear ¡from ¡you ¡– ¡whether ¡it ¡is ¡about ¡your ¡progress, ¡or ¡if ¡you ¡need ¡additional ¡ support. ¡You ¡can ¡find ¡me ¡at… ¡ Email: ¡kate@korewellbeing.com.au ¡ Instagram: ¡@korewellbeing ¡ Snap ¡Chat: ¡korewellbeing ¡ Facebook: ¡www.facebook.com/korewellbeing ¡ Website: ¡www.korewellbeing.com.au ¡ Potts ¡Point ¡Clinic: ¡ 9360 ¡1960 ¡ Stanmore ¡Clinic: ¡ 9518 ¡0722 ¡ ¡ ¡ www.korewellbeing.com.au
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