The SELF-‐CARE Food Principles, Recipes and Eating plans Ebook
Content
1. Introduction 2. SELF-‐CARE food questions 3. SELF-‐CARE food principles list 4. SELF-‐CARE non-‐food food principles (portion control, mindfulness and guilt free eating) 5. SELF-‐CARE calorie nsideration co 6. SELF-‐CARE 28-‐day eating plan and recipes 7. SELF-‐CARE bewares 8. SELF-‐CARE booze guidelines 9. FAQ 10. Food group lists appendix
1. Introduction
Welcome to the SELF-‐CARE Food Principles, Recipes and Eating plans book. E t’s I designed to help you get to grips with a nourishing, wholesome and balanced way of eating and living to boost your energy and results. And of course give you lots of ideas!
Please read through this and familiarise yourself e with what w recommend; nothing we advise is contraindicating or dangerous, so feel free to implement not only in your lives but those around you like family, partners and children if you have them.
As well as this Ebook, we will be sharing lots more food info and inspiration via your daily emails, loads of top recipes and more. The idea with the SELF-‐CARE bootcamp is that eating should be effortless and enjoyable, so please don’t feel you have to put all this into practice from day one of your first SELF-‐CARE bootcamp! Practice makes permanent.
The 10 words that describe the ways I want you to eat are:
1. Nourishing 2. Balanced 3. Variety 4. Tasty 5. Easy 6. Non-‐fad 7. No fear 8. Moderation 9. Consistent 10. GUILT-‐FREE!
2. SELF-‐CARE food questions
At the core of the SELF-‐CARE food principles are these questions, which I want you to ask yourself at the start of every meal or snack you have:
1. Will what I’m eating or drinking help to nourish my body, enhance my body’s function, boost my energy and mood authentically, keep my blood sugar levels steady and help me get through to my next meal or snack with ease? If not what are the reasons?
2. Is what I’m about to eat and/or drink going to take me towards a place of success and -‐ self care or away from it? If not, what are the reasons?
3. Am I going to eat this meal or ickly snack standing up / qu / in a rush / not savouring it or am I going to allow myself some time to put it on a plate and really enjoy If it? the former option, are you sure you can’t stop for just a minute and sit down?
4. Am I g goin to sit down for a few minutes to replenish my body and give me a moment to be mindful and enjoy it? If not what are the reasons?
5. If I’m about to eat / drink something ing that is not go to nourish my body, will cost my body effort, affect my levels, blood sugar zap my etc. energy , is this an occasional action this week (in which case I can indulge in with a smile on my face and guilt free – DIG !) IN or is this an act of self-‐destruct or cr**py habit I need to address? Are you sure you can’t make a different choice if it’s the latter option? What are the reasons if you -‐ are choosing to self destruct?
6. What are the reasons I’m eating this food / drinking this drink? Is it physical / stomach hunger, r o is it emotional / head hunger? If emotional or head hunger, what are the feelings or emotions I am trying to mask / escape from / cope with and what could I do instead k of eat / drin to help myself out?
PLEASE PRINT THIS PAGE OFF AND TAKE IT S AROUND WITH YOU IF THI IS AN AREA OF SELF-‐CARE THAT YOU STRUGGLE WITH!
Also if you find you want different questions other than these, let us know on the Facebook group and we can add some based on your own personal food and drink challenges!
3. SELF-‐CARE food principles list
I’m a massive fan of following the 80/20 rule with food principles or even 90/10 if you’re comfortable with that. I find a 100% positive food in mentality sets many up for failure, I want you to be able to follow the SELF-‐CARE eating principles and plans for life, so balance and moderation is key.
This means there can be some fun and indulgences around the focus and also less stress when choosing the food you want to eat, especially on the go.
We all need to grab things on the go sometimes and we can’t always find snacks or meals that we want, but getting stressed about stuff like this is the opposite of SELF-‐ CARE, so always remember this degree of ive flexibility and g yourself permission to eat off plan 10-‐20% of the time.
Also if you are choosing great food 80% of the time, all of the time, that’s substantially more good going in than bad.
Consistency is key, so I find the 80/20 or 90/10 rule means I can be healthy effortlessly and continually.
I love to look forward to a couple of glasses of wine at the end of a busy week, a burger and chips out for lunch with my kids and a nice sandwich now and again, but that is a small (but important!) part of positive eating – to me. I eat impeccably most of the time, ALL of the time. And that really is the long term SELF-‐CARE secret!
The SELF-‐CARE great list – eat daily
Ideally organic, in season and lots of variety:
• Vegetables – see vegetables list in appendix if you want ideas, but greens are very nutrient dense and think ‘RAINBOW’ as the different colours in vegetables provide different nutrients • Good fats -‐ Nuts, seeds, avocadoes, oily fish (salmon, mackerel, sardines etc.) and oils that are best to use are -‐ coconut, olive, walnut and avocado oil • Dairy not from cows – eggs, goat’s milk/cheese, sheep’s milk/cheese • White fish & seafood – cod, pollock, sole, prawns, crab etc. and clams • White meat – Chicken, turkey • Legumes (beans, nuts peas, lentils) • Herbs & spices – Check out a great list link in the appendix • Friendly carbs – see full carb list in appendix but sweet potatoes, rye bread, oats, higher carb veg like butternut squash, wholegrain rice, quinoa etc.
• Fresh fruit – a couple of pieces a day is fine for most people, but avoid large amounts and mixing fruit with other foods (other than nuts) – some people are fruit sensitive – see list low be
The SELF-‐CARE limit list – eat in moderation – couple of times a week
• Fresh fruit if sensitive -‐ limit this more if sugar sensitive/have bloated tummy/candida symptoms) • Dark / harder to digest meat – steak, c. duck, lean ham et • Wholegrain wheat carbs – see carb list but includes things like whole grain pastas/breads • Organic full fat dairy such as mature cheddar cheese, natural yogurt, a little butter
The SELF-‐CARE occasional list – eat from time to time – GUILT FREE!
• The enemy carbs -‐ see carb in list appendix • Dairy from cows -‐ good article here on dangers of dairy-‐ http://www.standard.co.uk/lifestyle/health/time-‐to-‐stop-‐milking-‐it-‐ 6501841.html • Sugar • Processed meat • Dried fruit • Soy -‐ http://www.foodrenegade.com/dangers-‐of-‐soy/
Personal food aggravators:
Everyone has some foods that aggravate their bodies and energy some of these can be healthy foods too.
Common culprits:
• Nightshades: Tomatoes, peppers, aubergine, potatoes, goji – berries these are known to aggravate joints and the gut in some people • Bananas, sweet corn and avocados: These can be known to aggravate gut health and cause bloating in some people • Your own personal ones: listen to the bonus audio webinar with Gill Harvey Bush where we share how individual energy toxins can really have a negative effect on the body and mind • Fizz: if having fizz, please choose mineral over sparkling water as that means it is naturally carbonated and not acidic, but please remember that air can aggravate the gut. Fizzy drinks can taste nice and be a good go-‐to when cutting out the booze take but please care not to have too much.
4. SELF-‐CARE non-‐food food principles
Portion Control
One of the biggest acts of SELF-‐CARE is to work on reducing portion control and aiming for satisfaction over being stuffed!
We will be sharing lots of portion control tips throughout the daily audios, but the biggest parts of nailing portion control is e practice (practic makes permanent) and reminding yourself that often your eyes are bigger than your stomach! Also, a woman that has a strong element of SELF-‐CARE in her life doesn’t fill her tummy up until it feels like it might explode!
Here are my top three tips to set you on your way…
1) Drizzling oil – essential fats are very much a part of SELF-‐CARE and I’m a huge advocator of women eating more fat. But it’s r important not to ove do it and eat TOO MUCH fat. I’ve seen friends and clients drizzle their food with oil and drizzling things willy-‐nilly is where lots essary of extra unnec calories can sneak in. I did an experiment recently where I drizzled some olive oil on a plate as if I wasn’t being mindful of it and there were 2 tbsp. of oil-‐ that’s 240 calories! I now like to use the cap of the olive er oil for drizzling ov my breakfast – about a tsp., so 40 calories and two caps (80 cals) over a salad. I use mustard and / or lemon to create more dressing which are very low in calorie.
SELF–CARE eating is all about having the right ou amount of food for y – not too much and not too little – JUST RIGHT!
2) Surprise rice – I order a few meals from Mindful Chef each week and one of the things that really struck me when I first started cooking them was the tiny packets of pre-‐measured rice you use. I always remember thinking – ‘Woah, that’s nothing!’ But actually when you have the 40g of rice with great tasting vegetables, lean protein, herbs, spices and ey a little oil (th too are very good with inspiring you to eat the right amount stly of oil!), it hone is always enough. As a former dieting addict, I’m a little adverse to weighing out food (takes me back to my horrific weight watcher days in the nineties!), but the fact it’s done for me like this helps and actually once you have got used to the amount you can find a fun DIY measurer to use – s’ I use one of my daughter plastic mini tea cups for rice for me now when I’m not cooking Mindful Chef. And I started to reduce the amount of carbs my kids were having by finding a beaker and using that as my wheat free pasta measurer.
3) Leave things on your plate – even healthy things! Stopping when you are full is a massive act of SELF-‐CARE! Listen to l your body, as you fee your tummy get fuller, slow down your eating and don’t be afraid to put your knife and fork back down and say ‘that’s enough for me now’. I love the concept of ‘that’s enough’ and by whacking a ‘for me now’ comes on the end, it be positive language that doesn’t put the brain into fear mode that you won’t get fed for ages. Fear of hunger is unfortunately one of the things women have been taught by numerous dieting /slimming clubs.
Oh, and there is NO such thing as free food! Filling yourself up to the h brim wit low calorie food is in my opinion one of the worse things -‐CARE you can do regarding SELF and wanting great results. It teaches you the habit of being stuffed, it screws up your digestion and if dieting / cutting back food around BIG free meals, it each will t your fat cells to go on high storage mode. Of course lowering the calorie density of your meal by having more veg and less carbs / fat is a good thing, but NOT in terms of piling your plate high.
Mindfulness
Being mindful with your food really is something lovely you can do for yourself. In a fast paced society and especially where women are juggling and thinking s of lot of things at once, taking a few minutes to en savour your food (ev an on-‐the-‐go snack!) is a gorgeous habit to create.
Here’s how…
1. Look at your food 2. Smell your food 3. Feel the texture of your food 4. Breathe slowly before you eat it 5. Think positive thoughts as you start to eat it 6. Then focus on the taste of the food 7. What your mouth / teeth / lips etc. are doing 8. Pause and breathe in between mouthful 9. Think about who made it / how it was created or put together (whether that be you or someone you don’t know) 10. Keep looking and tasting it 11. Don’t think of anything else but the food unless it is positive thoughts about you and/or the food 12. Think of the nutrients going around your body 13. How your body will benefit from these nutrients 14. Wind down your eating as you get towards the end of your meal and snack 15. Lots more slow, deep breaths 16. Come out of your eating 17. Say well done for eating so positively 18. Smile 19. Go back to what you were doing / u start doing what yo need to do once you have finished
Guilt free eating
Repeat after me… YOU MUST NEVER FEEL GUILTY G WHEN YOU ARE EATIN (even on the off chance it might be an entire banoffee pie!).
Guilt implies you’ve committed a crime and d, last time I looke you didn’t get sent to prison for having the odd blow out or even consistently struggling with emotional eating tendencies.
So if you are an emotional eater, or a e secret eater, or a bing eater or just have a cr**py habit of a daily chocolate bar or evening wine, DO NOT FEEL BAD ABOUT IT!
The essence of SELF-‐CARE around all of this is to acknowledge where you’re at, admit you are struggling or have a habit and then use all the amazing resources we have for you on this program to help yourself out. See yourself as work in progress, not as a failure.
I’ve had lots of cr**py habits in the past and I’ve spent years as an emotional eater and sugar addict and if there is one thing I am 100% sure of, it’s that beating yourself about it, and feeling guilty about what you’re se doing, makes it wor and KEEPS YOU THERE!
In summary:
1. Acknowledge what you are eating 2. Take responsibility for the i.e. reasons ( yes this is an emotional food choice or an act of self-‐destruct) 3. Be kind to yourself and think nice thoughts 4. Commit to working your way through any destructive / self-‐sabotage habits and/or actions 5. Smile!
Also you must check out the AMAZING article we send you on day two – the science behind the Mind / Body connection with regards to eating and guilt – IT WILL BLOW YOUR MIND!
5. SELF-‐CARE calorie consideration
I’m not a big fan of calorie counting, but I do understand why people do it. However when you are creating a life of SELF-‐CARE based on positive food principles, smart training, positive thoughts, rest, relaxation, less (or no) emotional eating, your body is going to respond incredibly well.
When your body is looked after and your mind in a good state, not only will your body function properly and the right hormones be released in your body. This does mean that calories will become less of an issue (especially calories with goodness in them that are utilized by the body better than empty calories). On top of that, if you’re doing strength training and resistance work and exercising ly, regular your metabolism will be boosted, plus as per section four, if you limit feeling guilty and stressed hen w ting ea your body becomes better at dealing with fat.
BUT… the SELF-‐CARE bootcamp is all about the right amount and type of food for YOU and many women do over eat calories, even from the healthy stuff as I was explaining in the portion control section.
So I do think it is a good idea to y’. be what I call ‘calorie savv Understand what your basal metabolism is – that’s what you need based on your height / weight/gender and age at rest – because for most women it is NOT 2000 calories a day as the labels on food have you believe (my basal metabolism als is about 1450 c a day!).
For those who want to understand their basal metabolism, you’ll find a bonus basal metabolism call taken from a previous online bootcamp of mine that goes through what you need to know if you DO want to calorie count.
Please see your BONUS RESOURCES module for this webinar.
6. 28-‐day SELF-‐CARE eating plan
These eating plans are based on the following:
Waking Pre breakfast Breakfast Lunch Dinner Snacks if needed (eaten mid morning n or late afternoo or before dinner)
The ay w you structure your eating needs to be based on your individual work / / family lifestyle commitments and the way people eat the best way for them varies from person to person.
I personally eat like this 90% of the time:
• 5-‐6am up – coffee • 6-‐7am – hot water and lemon • 7am veg juice • 730am exercise • 845/9am – breakfast • 1230/1pm – lunch • 5-‐530pm either early dinner at the weekend with kids or a snack • 730pm dinner if not eaten at 5/530pm* • 9/930pm bed
*Monday to Thursday I tend to eat a Mindful Chef meal once my baby has gone to bed, Friday to Sunday I tend to eat with the kids at 5-‐530pm or have a main meal at lunch time and something light once they’ve gone to bed.
Eating plan summary
As you know balance is key for any successful healthy eating plan, so for variety, inspiration and ease, I’ve chosen categories arding for each day reg your breakfast, lunch and dinner options. You can follow our exact eating plan, or if you prefer (like me), just use as a guide and change it up so that it works for you.
Some of you may be vegetarian, or some may ht hate eggs, others mig only like chicken, not beef! So take as many ideas as you can from this and tailor it to you. As well as these recipes, you can also find a variety of recipe links and ideas that I have
sourced for you and of course you’ll be receiving daily recipes from your daily emails too!
I’ve chosen a variety of recipes-‐ all that can be prepared and cooked in less than 30 minutes. But of course you can prepare much simpler things such as salads using the food principles and things like herb baked chicken and fish with steamed veggies. I used to be really resistant to following red recipes and prefer bunging things together but I’ve found that by stripping back unnecessary evening things like emails and Facebook and Daily Mail and TV, I get a lot more from cooking with some nice music on – so I’d really recommend choosing a couple of recipes from these lists that sound good to you and see cooking as an act of SELF-‐CARE rather than a chore-‐ even in the week!
PLEASE NOTE THAT AT THE END OF THESE IDEAS AND RECIPES, I SHARE MY TOP SIMPLE STAPLE MEALS/SNACKS THAT I HAVE AS BACK UP TO RECIPES AND MINDFUL CHEF DELIVERY BOXES – I ALWAYS LIKE TO S HAVE EASY / BASIC THING AS WELL AS CREATIVE / SUPER TASTY THINGS!
Day Breakfast Lunch Dinner Monday Eggs Salad Fish / seafood Tuesday Oats Egg Chicken Wednesday Hummus / beans Vegetables Beef Thursday Porridge / cereal Fish / seafood Vegetables Friday Nuts Chicken Salad Saturday Fish Vegetables Eggs Sunday Fruit / yoghurt Beef Vegetables
28 breakfast ideas
I’ve come up with 7 different daily categories for your breakfast ideas, starting with the basic ones in week one and getting slightly more elaborate each week for those who have time / like to try new things!
You don’t have to follow these, I sometimes have the same thing for breakfast every day for a week and other times like to eat differently each day. You will notice that they are all sugar free-‐ it is very important ith to start the day w a low sugar breakfast.
I’m also not a fan of eating fruit (especially r mixed with othe fruits and/or carbohydrates), but I know many women like having fruit for breakfast so I have included a fruit day!
Monday Eggs Tuesday Oats Wednesday Hummus / beans Thursday Porridge / cereal Friday Nuts Saturday Fish Sunday Fruit / yoghurt
Week one -‐ 7 basic breakfast ideas:
1. Two scrambled eggs on one WF toast 2. Oats, oat milk, cinnamon and pumpkin and sunflower seeds soaked over night 3. Hummus and cucumber on rye toast with a tsp. of olive oil and lemon 4. Porridge made with almond milk and chopped hazelnuts with a dollop of coconut yoghurt 5. Almond butter on WF toast 6. Smoked salmon on half an avocado with half piece of WF sourdough 7. Coconut yoghurt with some blueberries, almonds and walnuts
Week two -‐ 7 more interesting breakfast ideas:
1. Poached eggs, chopped chives 2. Oats, almond milk, Baobab powder, ground flax seeds, coconut yoghurt and cacao nibs soaked over night 3. Hummus, fennel, alfalfa and chopped fresh parsley with a tsp. of olive oil and lemon 4. Porridge made with oat milk, with almond nut butter stirred in and some ground almonds
5. Raw nut cereal – overnight soaked nuts and seeds, with a little almond milk, cinnamon & ground ginger stirred through 6. Smoked mackerel mixed with a little organic yoghurt & horseradish on a slice of rye with sliced cucumber 7. Goats milk yoghurt with sliced peaches and toasted walnuts
Week three -‐ 7 little more effort breakfasts:
1. Omelet made with feta shavings, chopped spinach and pine nuts 2. Coconut porridge made with oats, almond milk, coconut shavings and optional dollop of coconut yoghurt (soaked overnight or made fresh) 3. Mashed butter beans on 3 oat cakes or e slice of rye with oliv oil, lemon e, juic salt and pepper with a handful of rocket 4. Creamy turmeric porridge made on the hob with ground cinnamon, turmeric and ginger, with a tsp. of coconut oil stirred in and optional dollop of coconut yoghurt 5. No bake nut bars – mix together some almonds, cashews, walnuts and pecans (2 cups in total) in a food processor, then add 2 tbsp. of nut butter, coconut oil, cinnamon and vanilla extract and mix, put baking powder on square tin and press mixture in, place in fridge to set 6. Stir fried prawns in fresh parsley and lemon, on slice of WF toast with green salad leaves of your choice 7. Strawberries and blueberries, covered in a thin layer of organic full fat yoghurt, topped with toasted nuts and seeds of your choice
Week four -‐ Pushing the boat out breakfasts:
1. Baked eggs and avocado – halve an avocado, take the stone out, break an egg into each half, cover with chives and bake for 15 minutes / until eggs cooked. 2. Chocolate porridge – oats, made into porridge with almond or oat milk, tsp. of peanut or almond butter stirred in and a handful of cacao nibs. Serve with dollop of coconut yoghurt and some more cacao nibs and chopped walnuts 3. Chickpeas and poached egg -‐ warm some chickpeas through on the hob with a little olive oil, lemon, basil and chopped cherry tomatoes whilst poaching an egg. Mash the chickpea concoction up with a fork and serve with a poached egg on top 4. Home made muesli – oats, amaranth cereal flakes, chopped hazelnuts, sunflower seeds, pumpkin seeds, coconut ally flakes (and re whatever you fancy!), mix it up and Tupperw keep in are box so you always have some to hand! 5. Baked porridge and nut fingers -‐ in a bowl, mix in some oats, oat milk (not too much, just so oats are soaked). Add some chopped nuts of your choice, some cinnamon and optional dollop of almond butter, squash flat onto a baking tray and bake for 15 mins, then slice into fingers
6. Smoked salmon & fresh dill omelet with rye toast slices. Add roasted tomatoes and/or mushrooms for a bigger breakfast 7. Coconut & berry mess – Layer in a s, bowl or glass, berrie coconut yoghurt, nuts, yoghurt and repeat the above one more time!
For eating on the go breakfast ideas, look out for delicious recipes in your week one daily emails!
28 lunch ideas
My lunch ideas are generally quicker and easier than my dinner ones. This is because I wanted to create things people can prepare easily, m take with the to work and in some cases make in advance and keep as kitchen staples/snack back ups. Unlike breakfasts, they don’t get more complicated ress, as the weeks prog they are just some of my favourite meals and recipes.
If there is a recipe link to the meal ideas it will either have the recipe link next to it, otherwise they will be simple things you can put together using ingredients that I list. If it’s a recipe without a link, it will have RECIPE next to it, in which case please scroll down to the recipe section where I have written out a specific recipe for you – these are in alphabetical order
Monday Salad Tuesday Egg Wednesday Vegetables Thursday Fish / seafood Friday Chicken Saturday Vegetables Sunday Beef / meat
PLEASE NOTE THAT FOR THE LUNCH AND DINNER RECIPES BELOW, WE HAVE SOURCED AND PROVIDED SOME GREAT RECIPE LINKS. IF YOU WANT TO SAVE THE ONES YOU FANCY TRYING AT SOME POINT, ONCE YOU’VE GOT THE RECIPE PAGE OPEN, RIGHT CLICK AND YOU CAN SAVE THE PAGE. YOU CAN CREATE A SELF-‐CARE FOLDER ON YOUR COMPUTER AND KEEP THEM ALL IN ONE PLACE. WE WILL REMIND YOU OF THIS AND GIVE YOU INSTRUCTIONS ON THE FACEBOOK GROUP!
Week one:
1. Jar salads -‐ This isn’t so much one recipe but a new way of life!! Feel free to make jar salads of your choice using the food principles, but check out this great article to get some ideas and instructions on how to make the best ones plus a video for a delicious chickpea, feta and lettuce one! http://www.telegraph.co.uk/food-‐and-‐drink/recipes/jar-‐salad-‐recipes-‐for-‐ on-‐the-‐go-‐lunches/
2. Kale and goats cheese frittata – I love this recipe but I’ve adapted it from the link here to have no balsamic vinegar and I like fresh rosemary in it instead. I serve mine warm with a salad. https://www.bbcgoodfood.com/recipes/kale-‐ goats-‐cheese-‐frittata
3. Roasted vegetables with hummus or a piece of poached salmon or left over chicken. http://www.foodandwine.com/recipes/roasted-‐vegetables-‐fresh-‐ herbs
4. DIY sweet potato fish cakes. Since having my daughter, I have discovered home made fish cakes. I literally boil and mash some sweet potato, add some chopped salmon or tuna, add some fresh s, herbs like chive parsley and dill, some finely chopped red onion, blitz up some WF bread as breadcrumbs, roll into patties, leave in the fridge for 30 mins and then lightly fry or bake. SO EASY! I love one for lunch with a mixed n salad or with some gree veg.
5. Chicken & vegetable sausages. OMG these are my new food staple at home, my children love them and I love them to throw on a salad or have with left over rice / sweet potato chunks and some leaves. https://www.tesco-‐ baby.com/recipes/finger-‐food/annabel-‐karmels-‐mini-‐chicken-‐sausages/
6. Spinach falafels with zingy kale salad (or a mixed salad of your choice). I don’t like to make faffy falafels but I love these ones from Mindful Chef and this recipe is without a doubt one of my faves. The falafels are SO yummy and easy to make and would make perfect snacks too. https://www.mindfulchef.com/recipes/vegan/spinach-‐falafels-‐with-‐zingy-‐ kale-‐salad
7. Beef rendang with lemon grass, mangetout & brown . rice This is one of my favourite Mindful Chef meals, so easy, so tasty and perfect for a healthy Sunday lunch! http://blog.mindfulchef.com/beef -‐rendang-‐with-‐lemongrass-‐ mangetout-‐brown-‐rice
Week two:
1. Smoked mackerel Niçois with dill quinoa -‐ You can either make a very simple version of this by chopping some fresh dill into some cooked cold quinoa and adding the classic Niçois ingredients like egg, green beans, tomatoes etc. and put a piece of smoked mackerel on top OR, you can follow the exact Mindful Chef recipe which is a little more elaborate, y but one of m faves. http://blog.mindfulchef.com/smoked-‐mackerel-‐nicoise/ 2. Spinach, feta & sundried tomato – omelet You can always tweak the ingredients for omelets, but this is a tried and tested one, which I (minus love the bread!). Serve with some sweet potato or slice of rye if you want a carb. https://www.realsimple.com/food-‐recipes/browse-‐all-‐recipes/spinach-‐feta-‐ tomato-‐omelet 3. Tuna and cannellini bean salad – This is a great one to prepare the night before as well as being a nice side to some green leaves. Mix up a tin of beans with some tuna, sliced raw red onion, esh chopped garlic, fr parsley and I like mine with diced cucumber and some shredded / chopped spinach. Mix with some olive oil, lemon juice and tiny bit of mustard and feel free to edit ingredients to your taste. You can do this one without the tuna too J 4. Seafood jacket -‐ This is an effortless, easy-‐peasy lunch (or dinner). Mix up a tin of tuna, add some flaked salmon and/or crab, mix with some full fat mayonnaise, freshly chopped dill & parsley, e lemon juic and optional capers and black olives and serve on a baked sweet potato (or normal baked potato if you really fancy one – not as healthy but can still be enjoyed none-‐the-‐less!). Serve with mixed green leaves – YUMMY! 5. Chicken & mashed avocado in Little Gem lettuce boats – I love Little Gem lettuce to use as wrap substitutes and I like chicken and avocado (or feta/avocado if veggie) in them. All you do is chop up some cooked chicken breasts (I like to boil up organic chicken breasts – for about 20 mins) and chop up. Add to mashed avocado and you can , add chopped cucumber fresh herbs, or diced red onion – you choose! 6. Hummus and alfalfa WF wrap – I love the ease of making a wrap at lunchtime and my favourite is hummus, alfalfa and if I have eet any mashed sw potato or butternut squash. I also like to add spinach kend leaves. At the wee I do these with chopped crudité, some tortilla chips and olives it’s a nice healthy lunch that feels a bit weekend-‐y! 7. Easy beef and vegetable casserole – I love beef stew and this is a nice easy one that I cook from time to time. I prefer using slightly more veg (I use more celery and add mushrooms) and I serve with brown rice or quinoa and usually with some extra green veg like kale or broccoli. https://www.bbcgoodfood.com/recipes/1940689/beef-‐and-‐vegetable-‐ casserole
Week three:
1. Broccoli & hazelnut warm salad – I had this as a side once and it was so nice that I had left overs the next day for lunch and it became a lunch favourite as a results (warm or http://www.greatbritishchefs.com/recipes/purple cold). -‐ sprouting-‐broccoli-‐recipe-‐hazelnuts 2. Egg & salmon salad – I love this salad and have adapted it from this recipe slightly as I don’t like paprika or tarragon, I use fresh dill or parsley or chives (sometimes all three). http://www.food.com/recipe/salmon-‐egg-‐salad-‐ 153579 3. Broccoli & feta salad – This is such a delicious salad and although the recipe is with Gouda, I prefer it with feta or goats cheese. It’s a great left over type salad for when you have broccoli left over from your evening meal and it also transports well! http://www.food.com/recipe/broccoli -‐salad-‐with-‐gouda-‐ 154477 4. Za’Atar fish with pomegranate quinoa tabbouleh – I really love this Mindful Chef meal and it’s great for a lunch arinade – made easier if you m the fish the night before and I’ve also used cooked salmon flakes on top of the tabbouleh too. Za’atar is a spice, you can get it in most super markets, but you could do without. http://blog.mindfulchef.com/zaatar-‐pollock-‐pomegranate-‐ tabbouleh-‐harissa-‐dip 5. Chicken burger and salad – I love making chicken or turkey burgers and I use organic chicken mince, WF bread crumbs, diced red onion, fresh herbs like parsley and I often add a veg to it d too, like peas or choppe spinach. I mix all the ingredients together, make into balls or patties, cover in cling film and leave for 30 mins and then either bake or lightly fry. I like them hot or cold. 6. Chickpea salad – Check out this awesome and super simple recipe that is so versatile. You can switch out the feta with chicken and add ingredients too. This is a perfect 4pm snack as well! J http://www.food.com/recipe/tomato-‐ chickpea-‐salad-‐63289 7. Pork satay and rice – I’m not a huge fan of pork but it can be a lean meat and tastes great with peanuts! This is a Mindful Chef recipe that you can adapt to use chicken and or beef too! https://www.mindfulchef.com/recipes/pork/peanut-‐satay-‐pork-‐with-‐black-‐ rice
Week four:
1. Greek rice salad – This is an awesome quick salad and r you can use left ove rice from the day before to make it even easier! It’s your classic Greek salad with added brown rice and you can adapt with e other ingredients. Mak sure you have more of the salad than the rice-‐ at a 70/30 combo is gre balance here. http://www.food.com/recipe/greek-‐rice-‐salad-‐464110 2. Rosemary eggs and broccoli – Rosemary is my favourite herb and this meal is SO tasty (great for an easy dinner too!) and ake actually there are m ahead options that make it easier. http://www.deliciousmagazine.co.uk/recipes/purple-‐sprouting-‐broccoli-‐ with-‐soft-‐boiled-‐egg-‐and-‐crisp-‐rosemary-‐breadcrumbs/ 3. Quinoa, lentil and ch spina salad – This is SO good, I cannot recommend it enough! https://www.veggieinspired.com/lentil-‐quinoa-‐salad-‐with-‐spinach-‐ and-‐citrus/ 4. Sea bream en papillote – A posh fish in the bag recipe which e may seem quit decadent for a mid week lunch but it’s actually very easy and a good one to make if at home as you just bung it all into the foil – I prefer sweet potato chunks. http://www.greatbritishchefs.com/recipes/sea-‐bream-‐en-‐papillote-‐ recipe 5. Pesto chicken quinoa – This is a green meal but full of goodness! Cut up some cooked chicken breasts and lightly warm on the hob with some pesto, add in some cooked quinoa and stir in some chopped up greens like broccolini or kale and mix all together. Add some pine nuts or cashews for a bit of crunch and if you’ve prepped the chicken / quinoa and have left overs from it, it’s literally a 5-‐minute meal! 6. Quinoa bean burgers – These are so delicious and absolutely protein packed. I prefer mine with some greens or watercress rather than the salad they’ve suggested here and these are also perfect snacks too – make some smaller ones and take out with you! https://www.realsimple.com/food-‐ recipes/browse-‐all-‐recipes/quinoa-‐bean-‐cakes 7. Chimichurri steak and baked sweet potato er and red pepp – I absolutely love this meal, because it is SO easy and the Chimichurri is so tasty too. I prefer mine without the chili and the topping can also go well on salmon / fish and chicken. The baked red pepper and part eet boiled / baked sw potatoes have been a game changer for me as there’s no prep or stress. https://www.mindfulchef.com/recipes/beef/chimichurri-‐steak-‐and-‐baked-‐ sweet-‐potato
28 dinner ideas
I’ve chosen different categories for dinner and blended with the ones I’ve already given you for breakfast and lunch, you’ll eal see there’s a r balance. As before, these are just suggestions! I just wanted to give you a variety of ideas to choose from.
Monday Fish / seafood Tuesday Chicken Wednesday Beef / meat Thursday Vegetables Friday Salad Saturday Eggs Sunday Vegetables
Week one:
1. Ginger spiced salmon with brown rice and Asian slaw -‐ I’ve adapted this recipe from Mindful Chef to make it easier, I only sp. use half t of honey, cook the salmon as whole steaks rather than on skewers and I make twice the amount of slaw as it’s SO http://blog.mindfulchef.com/honey delicious! -‐ginger-‐salmon-‐ skewers-‐with-‐rainbow-‐slaw-‐brown-‐rice/ 2. Italian chicken and vegetables in foil – Place a chicken breast in a foil packet, layer with chopped garlic, sliced onion, green beans, peppers, olives, basil, olive oil, lemon juice and a little mixed dry herbs and bake for 30 minutes or until chicken is cooked through. You can adapt this recipe using any vegetables and use the same with salmon or fish. 3. Beef and vegetable stir-‐fry – This is a really nice mid week dinner and one I look forward to as it tastes great and is fer relatively easy. I pre mine with red pepper and I also like it with one more green veg in it, like kale. You can switch up the rice with quinoa or just have the beef and vegetables. http://blog.mindfulchef.com/thai-‐style-‐spicy-‐beef-‐with-‐tenderstem-‐brown-‐ rice-‐2/ 4. Baked sweet potato & kale chips -‐ You can’t go wrong with a good old-‐ fashioned baked potato as an easy healthy dinner! I like mine with hummus and roasted kale on the side (just bake en kale leaves in the ov for 5-‐10 mins having massaged a little coconut or olive s). oil over the leave 5. Roasted butternut squash salad with hazelnuts and poached eggs -‐ I have this a lot as I often have squash left overs. Place a layer of spinach on the plate, cover with toasted hazelnuts, add some baked squash slices (or cold if you prefer) and then pop some poached eggs on top.
6. Rolled omelet slices – A friend of mine made these for me once and I thought they were such a great lunch or dinner een idea – a cross betw a wrap and a frittata! Personally I would usually take out the cream cheese and replace with feta or goats cheese, but a smoked salmon and cream cheese one really works too. https://www.eggrecipes.co.uk/recipe-‐category/extra-‐quick-‐recipes 7. Chickpea and greens stew – This is SO delicious and seriously good for you. It says on the link that it is an autumn stew but I think you could adapt it using seasonal veg at other times of the year and tweak it to work with what you’ve got. The use of Tahini makes it creamy and you could even have this as a side dish to some chicken or fish. http://everybodylikessandwiches.com/2012/09/a-‐bright-‐spot-‐autumn-‐ chickpea-‐greens-‐stew/
Week two:
1. Yellow Thai fish curry – Seriously this is my FAVOURITE easy home cooked curry recipe. It’s a Mindful Chef recipe and I cook it just as the way it says here and sometimes I substitute the rice with quinoa or normal brown rice. I’ve also made a vegetarian one by swapping out broccolini. the fish with http://blog.mindfulchef.com/yellow-‐thai-‐coconut-‐haddock-‐curry-‐with-‐black-‐ rice/ 2. Mustard roast chicken and veg one pot – I adore this combo (as I’m a big fan of fennel and like easy meals). I prefer to leave out the soy sauce though. https://www.realsimple.com/food-‐recipes/browse-‐all-‐recipes/mustard-‐ roasted-‐chicken-‐vegetables 3. Greek lamb ne o pot – Like Greek a hot salad with lamb on top, this is surprisingly easy. I think this recipe here would be made better by using sweet potatoes or not potatoes and serving with some wild rice. https://www.bbcgoodfood.com/recipes/749727/greek-‐lamb-‐with-‐potatoes-‐ and-‐olives 4. Squash, lentil and bean one pot – This is very simple but also quite fancy with the fig raita. For those that are sensitive to dried fruit, you could make one with cucumber and mint perhaps. I would also have the brown sugar to 1tsp or perhaps use 1tsp of honey instead. https://www.bbcgoodfood.com/recipes/2141651/squash-‐lentil-‐and-‐bean-‐ onepot-‐with-‐fig-‐raita 5. Roasted root vegetable salad with avocado dressing -‐ I love it when I discover a new salad idea and this one is simple and easy you can switch up some ingredients to make it super delicious sonal for your own per taste. It is packed full of so many good things and perfect for those who are exercising lots! http://www.thisrunnersrecipes.com/roasted-‐root-‐vegetable-‐salad-‐with-‐ creamy-‐avocado-‐dressing/
6. Baked broccoli and parmesan egg – You can make this without the cream (or just use a small amount) and there is only a little parmesan, plus this can be a nice side to a piece of poached salmon d for a protein packe quick dinner. http://www.deliciousmagazine.co.uk/recipes/baked-‐broccoli-‐and-‐parmesan-‐ eggs 7. Butternut squash baked risotto – An easier risotto to make than usual, this is so good and I like to add some toasted pine nuts or almonds and serve with some broccoli and/or green beans. http://www.marthastewart.com/331729/butternut-‐squash-‐baked-‐risotto
Week three:
1. Baked dill and caper cod with quinoa – Foil fish & veg is one of my staples at home and this is my favourite. Bake some cod fillets in foil with a little olive oil, lemon juice, capers and fresh dill, bake for 20 minutes with sliced leeks and halved cherry tomatoes in the foil too. Whilst baking cook up some quinoa and serve the fish & veg on the quinoa 2. Summer chicken stew – This is such a simple and amazing easy dinner, but I would prefer ng usi chicken breasts rather than thighs. It tastes great with new potatoes in the spring, or you could adapt and have with rice or quinoa too. https://www.bbcgoodfood.com/recipes/summer-‐chicken-‐stew 3. Easy beef and broccoli one pot – To maximize iron uptake I’d add some red pepper to this simple tasty dish and serve ash with sweet potato m or even a parsnip mash too. https://www.bbcgoodfood.com/recipes/1588/quick-‐beef-‐ and-‐broccoli-‐onepot 4. Roasted asparagus and tomato penne (WF) goat’s pasta with cheese -‐ I love pasta and it’s fine to have in small portions ens with salad and gre and/or if you use a WF variety. This is a great recipe and I don’t think you need the honey in it. Adapt to make it slightly different depending on what’s in season. http://www.myrecipes.com/recipe/roasted-‐asparagus-‐tomato-‐penne 5. Lentil salad – Simple, packed full of protein and great as a main meal salad or a side dish, give this http://www.treehugger.com/easy one a go! -‐vegetarian-‐ recipes/lentil-‐salad-‐roasted-‐vegetables-‐lemon-‐rosemary-‐vinaigrette.html 6. Smoked mackerel scramble – An awesome simple lunch idea, I have this a lot on a slice of rye or occasional bagel as little wheat indulgence. You can also make this with cold mashed boiled eggs r if you would rathe make in advance or take on the https://www.eggrecipes.co.uk/recipes/smoked-‐mackerel-‐ go! scramble
7. Vegetable curry – I think sometimes we forget how easy curries are to put together. You can really use any veg and they are great to have as a whole meal with some whole grain rice or even as a side on piece of poached / baked fish or chicken. This is a nice easy one, all done in under 30 mins! http://www.cookinglight.com/food/top-‐rated-‐recipes/best-‐vegetarian-‐ recipes/fall-‐vegetable-‐curry
Week four:
1. Sweet miso hake with pak choi, pickled salad & rice -‐ This is in my top 10 Mindful Chef meals of all times. You can use any white fish really and I only add a dash of honey. It does require a couple of ingredients that may not be in many people’s classic larder, but I do believe it’s worth getting them, as it is SO good and so easy! http://blog.mindfulchef.com/sweet-‐miso-‐hake-‐with-‐pak-‐ choi-‐pickled-‐cucumber-‐black-‐rice/ 2. Cauliflower pizza with chicken – This is such a great way to enjoy a pizza taste without the calories! The left overs are great as a snack too! You can also adapt the toppings on this and although I found it hard to get right the first time, the second attempt was much easier and my daughter loves the base! https://www.mindfulchef.com/recipes/chicken/cauliflower-‐pizza-‐topped-‐ with-‐chicken-‐artichokes-‐and-‐basil 3. Beef and mustard burger with sweet potato fries – I love this meal (although I don’t use the balsamic on the onions) and using a big mushroom as a burger bun base is such a great idea! You can also use this idea with turkey or bean burgers. It’s so easy to do too, esp. if you prepare the burger patties the day before! http://blog.mindfulchef.com/beef-‐mustard-‐burger-‐with-‐balsamic-‐ onions-‐rosemary-‐carrot-‐fries/ 4. Three bean pesto stew – A real bung it all in and leave dish that’s a cross between a chunky soup and a casserole. You could even blitz the left overs into a hearty soup. https://www.realsimple.com/food-‐recipes/browse-‐all-‐ recipes/three-‐bean-‐chili-‐spring-‐pesto 5. Asian Quinoa salad – This is so colourful nd a easy and as well grea as being a t vegan main meal salad, it would be a great BBQ salad dish or a perfect side to a piece of baked salmon or chicken. I’m also a huge fan of tahini in dressing, it gives me such food satisfaction as it’s packed full of good fats and flavor! http://www.twopeasandtheirpod.com/asian-‐quinoa-‐salad/ 6. Classic avocado smash – avocado mashed with feta, mint & pine nuts with poached eggs on top (put smash on top of WF toast if you want to or put on top of baked sweet potato).
7. White bean and avocado smash open club house – I’m such a fan of mashing up beans – either warm with herbs as a side dish alternative to potatoes or with things like avocado to make a twist on the usually avo mash. This is a great recipe and as an open sandwich it keeps the carbs down, plus it’s full of protein. Add poached eggs or a slice of lean bacon for an awesome weekend brunch idea! https://www.realsimple.com/food-‐recipes/browse-‐all-‐ recipes/smashed-‐white-‐bean-‐avocado-‐club
Super simple staple SELF-‐CARE meals
Whilst it’s nice to have variety and flavor ake and create time to m nice meals, sometimes you need super-‐quick ideas for easy meals that are nutrient-‐packed and will just keep your going until you can e eat something mor delicious. I often think back to my university days where simple, cheap als and mega easy me kept me in credit and in shape too – often a basic meal for lunch or even dinner just to get you through to the next meal is all we need.
Here’s my top 10:
1. 2 poached eggs on 1 x WF toast 2. Baked sweet potato and hoummas 3. Vegetable soup 4. Little gem salad wraps (put anything you can find as a filling into little gem boats) 5. Bowl of wheat free cereal (top with coconut flakes, seeds & nuts) 6. Baked beans on WF toast with a little organic full fat cheddar 7. Avocado cut in half with French dressing poured into the hole 8. Boiled sweet potato mash with kale stirred in with pine nuts 9. Baked butternut squash with feta, sundried tomatoes & spinach 10. Pitta pocket or wrap (ideally WF) with hoummas and alfalfa
28 snack ideas
If you eat in the way I do and have a juice first thing and then push your breakfast back, you can often get through to lunch without a snack. If I eat dinner at 5/530, I often don’t need an afternoon snack, but I ryone appreciate that not eve can, nor wants to eat the way that I do, after all that’s based on my own life and personal choices.
Here, I’ve given you 7 mid morning snacks and 7 afternoon snacks. The reason I’ve separated them is because some snacks are more suitable to mid morning than others. For example, I tend to recommend not having h fruit after lunc as it can ferment in the gut and in many women it can start the sugar craving cycle in the afternoon, I have included a couple of fruit and nut combos for the afternoons but I would advise having had at least 3 hours before eating and eating fruit that time of day AND adding nuts so that changes the sweet flavor of the snack ger (which can be a trig for some) and slow down the release of sugar.
Please look out for LOTS more healthy snack ideas in your daily emails!
7 morning snack ideas:
1. A piece/portion of seasonal fruit – my favourites are blueberries or a crisp pear. Have with a few nuts or seeds if you’re sugar sensitive when eating fruit. 2. A boiled egg or mashed boiled egg on an oatcake – I boil up a few eggs every other day so I always have them to hand. Use chopped fresh herbs to make them a little tastier. 3. Almond butter on half slice of rye – great quick snack, especially if you’re having a salad-‐based lunch, have some carbs at 11am is fine if balanced out. 4. Quinoa, chia seed protein bars – this is a fab recipe, this could also be used as an on the go breakfast http://wendypolisi.com/quinoa too. -‐chia-‐seed-‐ protein-‐bars/ 5. Coyo yoghurt with some seeds – take a look at the Coyo site here -‐ http://coyo.com/gb/-‐ they also have a great recipe section! 6. Banana and peanut butter – Bananas are OK once in a while but avoid eating every day. When you have one have with some nuts or peanut butter to slow down the release of r. the suga 7. No sugar smoothie – Oat milk, peanut butter, Coyo little yoghurt, some chia seeds and a small amount of berries is a delicious mid morning snack.
7 afternoon snack ideas:
1. 1 chopped apple with portion of mixed nuts – I used to hate fruit in the afternoons and I don’t do this daily but sometimes if I fancy something sweet, a freshly chopped apple, with some nuts really hits the spot. I can’t eat apples or fruit without nuts; it sends me in a sugar frenzy. 2. Cold small sweet potato topped with a little hummus – I always have sweet potato chunks or cold baked potatoes in my fridge and I often get these out with some hummus and cold broccoli around the kids having tea if I’m not joining them. 3. Crudités and dips – Don’t just think hummus carrots and , think radishes, broccoli, cauliflower with mashed butter beans with lemon & parsley or a shop bought beetroot dip-‐ yum! 4. Chickpeas -‐ The healthier low fat alternative to peanuts! Also great on top of salads! J https://www.bbcgoodfood.com/recipes/1656636/spicy-‐chickpeas 5. Devilled avocado eggs – You cannot get a great 4pm snack than this! http://www.simplyrecipes.com/recipes/guacamole_deviled_eggs/ 6. Soup – Don’t forget that soup is a great 4pm snack all year round, I always have some made up in my fridge or some shop bought ones if not. My new favourite is the Thai pea and mint soup from Sainsbury’s. 7. Spinach and pumpkin seed muffins-‐ these are ! AMAZING http://greatist.com/health/best-‐greens-‐spinach-‐recipes-‐100713
7. SELF-‐CARE bewares
I want to encourage you all to have a positive relationship with all food groups and not be afraid of food. However, there are a few things I want you all to be aware of so you can make informed choices about what you’re eating.
1. The dirty dozen and clean 15 -‐ There is a great list that shows you the worse fruits / veg to buy non organic and the t ones that you can ge away from it. I took this image from www.bestforjuicing.com which shows the foods you really want to invest in organic (the dirty an dozen) and the cle 15 which you can get away with buying non-‐organic:
2. Microwaves – just be aware that microwaving foods zaps the nutrients out of foods and many health experts believe that people’s blood is affected by eating foods cooked this way. Occasionally is fine, but avoid as a regular habit. I haven’t had a microwave for over 10 years and don’t miss it at all!
3. Sugar – You’ll notice that all the foods we recommend are low / no sugar. Some of you may want to have the occasional sugar indulgence and that is fine, but most women really thrive from getting sugar out. By eating the way I’m asking you to here, you’ll get real satisfaction from flavorsome foods. By sugar I mean the following 56 list (taken from Women’s Health magazine website):
Continued on the next page…
4. Sugar alternatives – I’m not a big fan of sugar alternatives either, definitely a no-‐no with things like aspartame but also e things like xylitol ar not great for your body either. There is a really good eteners article about swe here [LINK?] with the worse and ‘better’ ones, but I really wouldn’t advise eating any of them. 5. Healthy sugar – Not really any such thing! Honey and maple syrup for example have some nutritional properties but still have the same negative effects that sugar has on the body. I always say occasionally is fine, but don’t use it as a ‘healthy’ alternative to sugar.
6. Low fat – Avoid any low fat products and if eating dairy (occasionally please!) always choose organic full fat. Some low s fat hummus varietie are fine as they just limit the amount of oil in them. 7. Hidden ingredients – Please always read the labels if you are buying anything from a shop – ESPECIALLY the healthy looking stuff; you’d be amazed at what can be in ‘natural’ products. 8. Fruit – fruit can cause a lot of women problems especially if sugar sensitive or they have candida. But the main issues are ther, mixing fruits toge eating fruit straight after a meal and eating too much of it. 9. Mixing proteins & carbs (especially meat) – Mixing proteins and carbs can cause gut aggravation and energy issues in an some people. It c be beneficial to have things like avocado/feta on toast for ken lunch and then chic and veg in the evening, rather than a chicken sandwich and veggie dinner. 10. Over eating healthy food – Over eating healthy food is not a serious issue but can be frustrating if you want to lose , weight. Yes of course eating healthy food is great for you and there is nothing wrong with carrying extra weight (especially from over eating healthy food), but there is no such thing ree as f food and large portions of healthy food ss can stack up as exce weight over time!
8. SELF-‐CARE booze guidelines
There is a difference between occasional d alcohol consume in a SELF-‐CARE way, and cr**py habits. And booze is one of the biggest reasons that women fail to get the results that they want.
Having recently beaten my cr**py weekday wine habit, I honestly believe that women don’t realise the impact booze has on their bodies (and minds!). My body totally sharpened up, I got more out of my ve fitness sessions and I’ never felt so good.
For me now, I enjoy a couple of glasses of wine on a Thursday night (as I don’t work on Friday) and then have a couple more on either Friday night or Saturday. This means that I’m not giving up something I love, but I’m well under the recommended amount of units.
I thoroughly enjoy it when I have it but it is an act of SELF-‐CARE, not a coping mechanism to deal with kids / stress / not deal with emotions etc.
Also I do believe that most women’s wine drinking IS habit. And habits can be broken!
It was hard for me at first but I made the decision to become a non-‐week day habitual wine drinker and in a few days, I felt so great. Read my blog on how I beat this habit with a SELF-‐CARE approach for more tips. http://makingthingseasy.com/beat-‐your-‐ habits
So the main guidelines for booze are:
1. At least four days alcohol free days a week, ideally five 2. No daily habitual drinking 3. Enjoying wine or your drink of choice in moderation once or twice a week 4. No binge drinking 5. Follow the above 80-‐90% of the time all of the – time because after all, there are always exceptions where having a blow out is an -‐ act of self care! 6. You define YOUR self-‐care booze choices 7. Try not to over think or over plan it, the more you think of wine, the more you want it! 8. Don’t focus on what others are doing 9. Be mindful when you drink (see above s mindfulness tip for food – very much still applicable for booze!) 10. Step into the identity of the type nt of drinker you wa to be – I believe this is the key to success!
9. FAQ
If you have questions, please email the office or post in the FB group.
Please also ensure you listen to the nars nutrition webi with Zoe Kirby!
10. Food group lists appendixes
‘Good’ Carb list
I hate using the word good, but for RE the purpose of SELF-‐CA choices, we will call them the FRIENDLY CARBS! These are the carbs that are better for you to have most of the time. Still be careful not to eat too many of these, even though they are the better kind. And please remember that for some people, they can have an individual energy toxin reaction to them.
• Sweet potatoes & higher carb veg like Butternut squash • Millet • Amaranth • Wheat free pasta / bread • Rye bread • Oats • Potatoes (although I think only a couple of times a week if that) • Buckwheat • Flax • Tapioca • Quinoa
‘Bad’ carb list
Again, hate using the word bad, these are onsume only bad if you c them all , the time so we’ll call them ENEMY CARBS instead. I think it’s important we do eat these carbs some of the time. So you can have these J from time to
White carbs – anything with white flour, plus white rice and processed foods *this can include some FREE FROM (wheat free) products that are shockingly unhealthy! Wheat – although some wheat carbs are on the inbetweeners list below! Your usual ‘culprits’ such as biscuits, cakes, pasta, bread and products similar to these.
‘In betweeners’ carb list
These are wheat carbs that are still wholesome, i.e. better for you than the white / processed kind. I prefer eating them occasionally and not in my main stream eating plans, but I wouldn’t want to give them a ever really ‘bad’ name! How some people eat these carbs thinking they are healthy but they ravate can massively agg people’s guts.
Bulgur wheat Couscous Whole grain bread Semolina Spelt
Or wheat free processed foods such as:
Rice paper rolls Rice noodles Rice pudding
Occasionally fine, consistently not fine!
Vegetables, fruit, ce ri , wheat, grains & beans : list
A client gave me this list a while ago, and whilst it’s really long, it can sometimes be really useful to get ideas on things and familiarize yourself with more unusual foods!
Vegetables:
• Artichoke • Arugula • Asparagus Green, Purple, White • Avocado • Bamboo Shoots • Bean Sprouts • Beans • Beet • Belgian Endive • Bell Pepper • Bitter Melon/Bitter Gourd • Bok Choy/Bok Choi/Pak Choy • Broccoli • Brussels Sprouts
• Burdock Root/Gobo • Cabbage Green, Red, Savoy • Calabash • Capers • Carrot • Cassava/Yuca • Cauliflower • Celery • Celery Root/Celeriac • Celtuce • Chayote • Chinese Broccoli/Kai-‐lan • Corn/Maize Baby Corn/Candle Corn • Cucumber English Cucumber Gherkin Pickling Cucumbers • Daikon Radish • Edamame • Eggplant/Aubergine • Elephant Garlic • Endive Curly/Frisee Escarole • Fennel • Fiddlehead • Galangal • Garlic • Ginger • Grape Leaves • Green Beans/String Beans/Snap Beans Wax Beans • Greens Amaranth Leaves/Chinese Spinach Beet Greens Collard Greens Dandelion Greens Kale Kohlrabi Greens Mustard Greens Rapini Spinach Swiss Chard
Turnip Greens • Hearts of Palm • Horseradish • Jerusalem Artichoke/Sunchokes • Jícama • Kale Curly Lacinato Ornamental • Kohlrabi • Leeks • Lemongrass • Lettuce Butterhead-‐ Bibb, Boston Iceberg Leaf-‐ Green Leaf, Red Leaf Romaine • Lotus Root • Lotus Seed • Mushrooms-‐ • Napa Cabbage • Nopales • Okra • Olive • Onion Green Onions/Scallions • Parsley • Parsley Root • Parsnip • Peas green peas snow peas sugar snap peas • Peppers-‐ • Plantain • Potato • Pumpkin • Purslane • Radicchio • Radish • Rutabaga • Sea Vegetables-‐ • Shallots • Spinach • Squash-‐
• Sweet Potato • Swiss Chard • Taro • Tomatillo • Tomato • Turnip • Water Chestnut • Water Spinach • Watercress • Winter Melon • Yams • Zucchini
Berries:
• Acai Berry • Barberry • Bilberry • Blackberry • Blackcurrant • Blueberry • Boysenberry • Cloudberry • Cranberry • Elderberry • Goji berry • Gooseberry • Huckleberry • Lingonberry • Loganberry • Marionberry • Mulberry • Raspberry(Black/Golden/Red) • Redcurrant • Salmonberry • Sea buckthorn Berry • Serviceberry • Strawberry
Beans:
• Adzuki Beans • Anasazi Beans • Black Beans/Black Turtle Beans • Black-‐Eyed Peas
• Borlotti/Cranberry/Roman • Butter Beans • Cannellini Beans • Christmas Lima Bean/Chestnut Lima • Corona Beans • Fava Beans/Broad Beans • Flageolet Beans • Garbanzo Beans/Chickpeas Desi/Bengal Gram Chana Dal(split) • Great Northern Beans • Kidney Beans • Lentils Green, Red, Yellow, Brown, Other • Lima Beans/Butter Beans • Lupini Beans • Marrow Beans • Moth Beans • Mung Beans • Navy Beans • Pigeon Pea • Pink Beans • Pinto Beans • Red Beans/Small Red Beans • Rice Beans • Scarlet Runner Beans • Soybean/Soya Bean • Spanish Tolosana Beans • Split Peas Green, Yellow • Tepary Beans • Urad
Fruit
• Apple • Apricot • Avocado • Banana • Berries (see above list) • Breadfruit • Carob • Cherry • Citron • Coconut
• Date • Dragon Fruit/Pitaya • Durian • Fig • Ginger • Grapes Currant Raisin • Grapefruit • Guava • Jackfruit • Jujube • Kiwifruit • Kumquat • Lemon • Lime • Longan • Loquat • Lucuma • Lychee • Mamey Sapote • Mango • Mangosteen • Melons • Nance • Nectarine • Noni • Oranges Blood Orange Mandarin-‐ Clementine, Satsuma Navel Seville Valencia • Papaya • Passion Fruit • Peach • Pear Asian Pear • Persimmon • Pineapple • Plantain • Plum Damson Prunes • Pomegranate
• Pomelo • Prickly Pear/Cactus Pear • Quince • Rambutan • Rhubarb • Starfruit • Tamarillo • Tamarind • Tangerine • Tangelo • Tomato
Carbohydrate:
• Amaranth • Barley Hulled Barley/Barley Groats Pot/Scotch Barley Pearl/Pearled Barley Barley Flakes Barley Grits • Buckwheat Buckwheat Groats/Unroasted Buckwheat Kasha/Roasted Buckwheat Buckwheat Grits • Corn Hominy Popcorn • Millet • Oats Oat Groats Rolled Oats/Old Fashioned Oatmeal Steel cut oats/Irish Oatmeal Quick Cooking Oats/Quick Oatmeal Instant Oats/Instant Oatmeal Oat Bran • Quinoa • Rice-‐ • Rye Rye Berries Cracked Rye Rye Flakes • Sorghum • Spelt Spelt Berries
Spelt Flakes • Teff • Triticale Triticale Berries Triticale Flakes • Wheat Wheat Berries Bulgur Wheat Cracked Wheat Farina Semolina Pasta Couscous Wheat Bran Wheat Flakes Seitan/Wheat Gluten Farro(variety of Wheat) Kamut(Brand and Trademarked Name of Khorasan Wheat) Durum Wheat(variety of Wheat)
Rice:
• Arborio • Basmati • Bhutanese Red • Black Japonica • Brown • Calrose • Camargue Red Rice/Riz Rouge • Carnaroli • Forbidden/Black Forbidden Rice • Instant • Jasmine • Kalijira/Kala Jeera • Long Grain • Medium Grain • Parboiled/Converted • Paella Calasparra Valencia • Patna • Popcorn Rice(a Basmati and American long grain hybrid) • Purple Sticky • Short Grain • Sticky/Glutinous/Sweet/Mochi
• Sushi • White • Wild Rice
Squash:
• Summer Squash Patty Pan Yellow-‐ Straightneck, Crookneck Zucchini • Winter Squash Acorn Banana Buttercup Butternut Cushaw Delicata Hubbard Kabocha Pumpkin Spaghetti Turban
Peppers:
• Hot Peppers Anaheim Banana Cayenne Cherry Chipotle-‐ smoked and dried jalapeno Fresno Habanero Hungarian/Yellow Wax Jalapeno New Mexico Poblano Serrano Sport Thai • Sweet Peppers Bell Cubanellehl Pimento
Also check out this great list for herbs and spices! http://www.thekitchn.com/quick-‐guide-‐to-‐every-‐herb-‐and-‐spice-‐in-‐the-‐cupboard-‐ 108770
If you struggle with choosing foods to eat or dealing with big lists , like this you may want to pick off the ones this you like from appendix and create a more succinct list!