Thank you for attending the Orange Theory & FIT Nutrition - PDF document

¡ ¡ ¡ Thank you for attending the Orange Theory & FIT 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, 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. Pref Pr efer erred ed sour ources es (dep epend ending ng on on per ersona onal goa oals and nd req equi uirem ement ents) – Al All fruits • and vegetab an ables, such as as potat ato, sweet potat ato, car arrot, ban anan ana, a, berries, honey, ma maple syrup, some me grains – qu quinoa oa, bu buckwheat, rice (white or or br brow own), oa 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 Pr Pref efer erred ed prot otei ein n sour ourced ed inc nclud ude e or organi nic mea eat, chi hicken, en, fish, h, eg eggs, som ome e dairy if • it it is is well ll tole lerated, organic ic tofu and tempeh, properly ly prepared le legumes (le (lentils ils, ch chickp ckpeas, beans etc) c), bone broth, hi high h qua uality pro rote tein pow powde der eg. g. Nuzest. 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 Pr Pref efer erred ed sour ources es of of fat inc nclud ude e but utter er, ghee, hee, coc oconut onut oi oil, ol olive e oi oil, nut nuts and nd • se seeds, s, avocado, flaxse seed 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. Ig Ignore ma marketing claims ms – gluten free, fat free, organic, sugar free etc. do not necessarily equate to HEALTHY. 2. Go 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. Av 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 ¡Achieving ¡Your ¡Health ¡and ¡Fitness ¡Goals ¡ ¡ 1. 1. Ea Eat A Wh Wholefood Diet - Be mindful of packaged and processed foods – avoid anything with a marketing claim! 2. Re 2. Redu duce Carboh bohydr drate Con onsumpt ption on - We need some carbs, but opt for vegetable sources and balance with protein and fat 3. 3. In Increase P Protein in – But don’t be excessive! Incorporate with each meal and snack – meat, fish, chicken, eggs, nuts, seeds, legumes 4. Sel 4. Selec ect Go Good Fats - Coconut oil, olive oil, butter, ghee, avocado, nuts and seeds 5. 5. Mo Move Every Day - Even just gentle walking or stretching to promote lymphatic flow and detoxification 6. 6. Hy 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. 7. Ma 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. Do 8. Don’t forget the 10% - Ok I know that adds up to 110%, but I really feel that diet and exercise alone don’t complete the picture. In order to achieve your goals everything else needs to be in check too – sleep, gut health, hormones, food intolerances just to name a few. You could have the most perfect diet and training regime, but if you’re not, for example, digesting properly, you’re not sleeping deeply to recover, or if your body is mounting an immune response to every bite of food then you will never reach your full potential. Working with a practitioner to unravel the deeper biochemical processes through functional testing will have a profound effect on your ability to train and the progress that you make. 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 ¡