Carolyn’s Basic Nutrition Guidelines

It’s important to make your kitchen your “safe haven”. Get rid of the junk! Please get rid of all products that packaged food with hydrogenated or partially hydronated oils and get rid of all products with high fructose corn syrup (HFCS). This will include items such as crackers, biscuits, sugar cereals, microwave popcorn, cereal bars, chips, pretzels, condiments, fat free snacks and many, many others. Anything with a shelf life pretty much qualifies. Sorry, but you may have nothing left after doing this step.

Buy organic whenever possible and if your budget allows. If you are unable to buy organic, at least try to purchase antibiotic and hormone-free products.

Drink at least 2 litres of water a day.
Use a 2 litre bottle to help measure your water intake throughout the day. To determine whether or not you are drinking enough water, your urine should be clear twice a day. If you don’t enjoy drinking water, try adding ice or a squeeze of lemon or lime juice.

Other fluids. Black coffee (not after 2pm), black tea, herbal teas. No milk, sweeteners or sugar.

Cut out soft drinks and sodas, they contain refined sugar, high fructose corn syrup and artificial flavours, all of which are stored as belly fat and have absolutely no nutritional value. A better choice is mineral water, add some lemon or lime, or a fruit-flavoured green tea.

Eat every 3 hours (4 meals a day). Eating small meals more often also aids in digestion, and keeps you feeling energetic the entire day. You may even feel like you are eating MORE food, when actually, you are probably eating the same amount of food, just a better quality and smarter mix of food in your meals.

Include a quality PROTEIN source in EVERY MEAL, each serving to be the size of your palm. For example: chicken breast, lamb, tuna, salmon, white fish, lean steak, eggs, tofu (organic only), lentils, protein shakes.

Eat more 2-3 handfuls of VEGETABLES (Carbs) with each meal – all the low energy carbs. For example: broccoli, cabbage, brussel sprouts, pumpkin, squash, carrots, capsicum, inions peas, eggplant, cucumbers, asparagus, leeks, lettuce, celery, spinach, silver beet, tomatoes, mushrooms shallots, zucchini, rocket, beans, sweet potato, kale. High energy carbs should only be consumed once a week unless consumed within one hour after cardio/resistance training, so use these with great care: potato, banana, all breads, flour, pasta, rice, whole grains and cereals.

Ensure you use good sources of FAT in each meal. For example, macadamia oil and coconut oil are excellent for cooking; flax seed oil, egg yolks, avocado oil, butter (yes butter), olive oil, extra virgin olive oil.

Limit alcohol intake, of course.

I encourage condiments, however, please read the nutrition labelling on the bottle and choose a condiment that is LOW in carbohydrate and LOW in sugar (i.e. under 5 gms of carbohydrate and under 3 gms of sugar based on the average serving per quantity).

Plan and prepare you meals ahead of time.

If you are feeling hungry, increase the protein serves.

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