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Life Fit FT Easy Guide to Good NutritionEasy Guide to Good Nutrition Michael Pollan sums it up quite nicely in his documentary “In Defence of Food”7 Words & 7 Rules for EatingPollan says everything he's learned about food and health can be summed up in seven words:"Eat food, not too much, mostly plants."Probably the first two words are most important. "Eat food" means to eat real food -vegetables, fruits, whole grains, and, yes, fish and meat -- and to avoid what Pollan calls"edible food-like substances."Here's how:1. Don't eat anything your great grandmother wouldn't recognize as food. "When youpick up that box of portable yogurt tubes, or eat something with 15 ingredients youcan't pronounce, ask yourself, "What are those things doing there?" Pollan says.2. Don’t eat anything with more than five ingredients, or ingredients you can'tpronounce.3. Stay out of the middle of the supermarket; shop on the perimeter of the store. Realfood tends to be on the outer edge of the store near the loading docks, where it can bereplaced with fresh foods when it goes bad.4. Don't eat anything that won't eventually rot. "There are exceptions -- honey -- but as arule, things like Twinkies that never go bad aren't food," Pollan says.5. It is not just what you eat but how you eat. "Always leave the table a little hungry,"Pollan says. "Many cultures have rules that you stop eating before you are full. InJapan, they say eat until you are four-fifths full. Islamic culture has a similar rule, andin German culture they say, 'Tie off the sack before it's full.'"6. Families traditionally ate together, around a table and not a TV, at regular meal times.It's a good tradition. Enjoy meals with the people you love. "Remember when eatingbetween meals felt wrong?" Pollan asks.7. Don't buy food where you buy your gasoline. In the U.S., 20% of food is eaten in thecar.1 P age

Life Fit FT Easy Guide to Good NutritionThis is actually the 2nd Nutritional guide that I have put together. The first one I havediscovered has way too much technical info in it that if you’re just starting out, is informationoverload!!This Nutritional guide is aimed at helping you change your eating habits into lifestyle habits tohelp you avoid processed foods as much as possible as well as help you initially loose andmaintain a healthy weight. If you are aiming for BIG muscle growth and re-composition, youare going to have to get technical and follow my other Nutritional guidelines.If you can get a hold of it try to watch “In Defence of Food” by Michael Pollen (it used to be onNetflix) It just widens your eyes to the food we eat that maybe is causing us damage and wedidn’t even realise it!The main Key to eating for fat loss is not about eating less!! It’s about eating clean andwholesome. A lot of people who struggle to lose weight are not eating enough. Our bodiesburn calories at WORK – WORKOUT – PLAY – and at REST! On your body scan you will have aBMR (Basal Metabolic Rate) number it might be 1231 or 2035, everyone’s is different thisnumber is in calories. The BMR indicates the number of calories your body burns each day ifyour are in bed or lying on the couch all day! It’s a considerable number and contributes to 5080% of your energy used for the day. So if you are not consuming at least this number ofcalories your body may want to store fat because it thinks it’s not going to get enough caloriesto maintain organ and bodily basic function.Your Body needs Macro Nutrients – Proteins – Carbs and Fats, as well as Micro Nutrients –Vitamins and Minerals. If the body has a balanced diet of Macro Nutrients then you shouldbe getting a good balance of Micro Nutrients however food allergies, food availability,food genetic modification and the use of pesticides on plants can alter the balance ofmicronutrients your body absorbs. See the diagram Figure 1 for information on howimportant Micronutrients are for your bodies daily function.2 P age

Life Fit FT Easy Guide to Good NutritionFIGURE 1) VITAMINS AND MINERALS:Source: carehappiness.com3 P age

Life Fit FT Easy Guide to Good NutritionWhat do I eat?It really is simpler than we all think, see the Australian Dietary Guideline figure 2. The thing to considerabove all else is how processed is this food? The more processed the more extra ingredients and unknownsubstances are added. When buying anything in a package READ LABELS! The majority of your foods shouldcome from perishable items. Choose whole grains and browns over white and refined. Chose lean cuts ofmeat. Choose fats/oils carefully (see FATS section further on in this handout) If you are planning to use aprotein powered supplement make sure you are not supplementing more than 30% of your daily proteinneeds from powder.FIGURE 2)4 P age

Life Fit FT Easy Guide to Good NutritionOne thing we need to make very clear is that CARBS are not evil!! They are necessary forour body’s energy supply and brain function. The bad rap Carbs have taken is from whatwe call empty calorie carbs or fast digesting carbs (products with added sugar, highlyprocessed, white flours, most baked goods), as opposed to Nutrient Dense Carbs. Allcarbohydrates contain 4 calories per gram yet 100 grams of wholemeal pasta and 100grams of lollies will have differing responses in your body. As would 100 rams of greenbeans to 100 grams of white bread. Or 100 grams of Banana to 100grams of Brown rice!Check out Figure 5 at the end of the document for some amazing and essentialCarbohydrate choices as well as great choices for Protein and Fats as well.Portion Control is KEY as well as Hunger. If you are hungry it’s your bodies way of tellingyou that you need fuel however the overuse of sugars in our diet can cause our bodiessignals to get messed up and we think we are hungry but it’s just the addicted brainneeding sugar #sugarcravings If you think you have a problem with this we need totalk!! A few things we can do with hunger. 1. Drink Water (90% of the time we are thirstywhen we think we are hungry- yes your mother was right!) wait half an hour then 2. Gofor a fruit or vegetable snack or a Protein shake. If the thought of these snacks doesn’tsatisfy then you’re dealing with a craving which is our body and gut flora missing all thejunk we used to feed it! You can either suck it up and get on with life, the more we ignorethe better we get at avoiding cravings, try to at these times remind yourself of the goalsyou have set for your life, stay focused you can do it! If it is really really really hard then weallow ourselves a small substitute. Check out our Eat this not that list (Figure 3.) for ideason healthier alternatives.5 P age

Life Fit FT Easy Guide to Good NutritionAvocado over ButterHomemade protein balls over Chocolate barFruit over sweet treat or baked goodsSpray oils over pouring oilsCottage Cheese over Sour CreamProtein rich Greek Yoghurt over Sweetened YoghurtLean cuts of meat over fatty cuts or processed meats like sausage or salamiWholemeal and grains over white flour and processedHomemade over packaged and processedNuts over Chips (can satisfy a salty craving)Spices over SaucesFigure 3.Low fat cheese over Brie, CamembertBack to portion control, if the food you are eating is out of balance Macro wise you maystruggle to lose weight or lose fat. An awesome tool that is easy to use is the Hand Portionguide (see Figure 4) This Guide allows you to portion your Carbs, Protein and Fatsanywhere and anytime.6 P age

Life Fit FT Easy Guide to Good NutritionFIGURE 4.One of the most important keys to eating well is being prepared. If you have not thought outyour meals for the day and wait until you’re hungry and can’t think straight, then you’ll mostlikely make some bad decisions. Plan your meals with a variety of colours of vegetables anda nice protein portion add that to a wholesome carb and you’ll be set!. Use spices over7 P age

Life Fit FT Easy Guide to Good Nutritionsauces for flavour and excitement! Extra Virgin Olive oils (especially flavoured ones ielemongrass and ginger) can take a boring salad into the amazing zone! Get creative andshare your new favs on our Facebook Members page! I’ve added below some simplerecipes and ideas to get you started. If you are super overwhelmed and are extra busy withlife or work there are a few things you could do to make things easier for you.1. Buddy up with a fellow Lifer and feed ideas off each other and encourage each otheralong the way, let us know how you’re going on our members page, we are all here for eachother.2. Look into a program that can make decisions for you, take the thinking out and justprepare good food. A Great program that even offers back if you have weight losssuccess is the CSIRO total wellbeing diet (great food, great recipies)https://www.totalwellbeingdiet.com/au/3. Have meals delivered from a company such as Lite n Easy or something similar. These are goodbecause they are calorie restricted to your needs however, I’m not sure how they stack withpreservatives etc. It’s a decision you’ll have to weigh up for yourself!At the end of the Day our aim is LIFE!. To live well, to live long, to love Life, to have a healthy Life,these 8 weeks of challenge are PART of your Journey, learn something, change something, gainwisdom and hopefully you can move forward from this challenge with some healthier habits that cancontinue into everyday LIFE xxxYou’ve Got this Lifer Stay Strong!Sonja8 P age

Life Fit FT Easy Guide to Good NutritionRecipe and Food Idea’s to get you StartedBelow are some of my favourite’s try prepping large batches and freezing whole meals as ago to on a busy day. Make sure you take your lunch to work and make it YUM! Otherwise itmay be easier to cave when the office goes to get takeaway.Takeaway a whole topic in itself – we’ll tackle this online throw your questions out to me now onto chicken and no KFC is not a good source of Chickendon’t even ask it, don’tmention it PROTEINS – Lunches and Dinners or whenever you need more CHICKEN, the leanest source of high protein easy to prepare, millions of ways to prepare! Here aremy favourite clean chicken prep recipes.Chicken Breast Prep Lemon GarlicApprox 1.5 kg ChickenJuice of 1 LemonSalt Pepper to tasteGarlic cloves x 5 or six (or 1 x tsp crushed garlic)Mix all ingredients in a bowl with chicken to coat and cook either in a moderate oven for approx. 2030 mins (depending on oven) or BBQ or pan fry – don’t forget to count extra calories depending onwhat oil you use!Ginger SoyApprox 1.5 kg Chicken2 x tsp fresh ginger grated (or 1 tsp ginger from jar)1 x tbs sweet chilli sauce¼ cup soy sauce¼ tsp garlic pepper9 P age