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 Ebook. 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 with what we 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 that is not going 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 flexibility and give 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 and clams etc. • 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, duck, lean ham etc. • 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 practice (practice 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 of extra unnecessary 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 oil for drizzling over my breakfast – about a tsp., so 40 calories and two caps (80 cals) over a salad.